Prescott Healthy LIVING September 2021 by ROX Media

SEPTEMBER 2021 prescotthealthyliving.com

Self-Care

MONTH

Self-Care is the Portal to Happiness

| PLAY | Endurance Makes Everything Easier

| RENEW | Self-Care Revs your Productivity, Too!

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SEPTEMBER

CONTENTS

Care Self-MONTH

Self-Care is the Portal to Happiness It All Starts with Me Baby! Giving Massage is Self-Care, Too

14 16 18

| PLAY | Endurance Makes Everything Easier Glassford Summit Trail is Short, Steep Workout Active Recovery Days Fuel Your Progress Well-Rounded Fitness Includes Balance & Flexibility Making our World Safe for Furry Family Members Teach Your Kids How to Self-Care Make Sure your Actions Take Care of You

24 26 28 32 34 38 40

Cold Hard Truth: It's Time to Chill Out! Self-Care Includes Partnership with your Medical Provider

20 22

| RENEW | Self-Care Revs your Productivity, Too! ‘Glowing’ Skin is Healthy Skin Northern Arizona Pain Institutes Introduces Fluid Flow™ for Pain Minimize your Migraine Pain Consider these Tips for Caring for Yourself Practice Self-Care: Breathe, Focus, Be Present Get Up Earlier to Reframe Your Life Prepare Now for Caregiving Support at Home Stretching Releases Tension from Sitting Take a Self-Care Moment and Just Breathe

| NOURISH |

42 62 44 64 46 66 48 68 50 70 52 54 72-77 56 health & wellness 58 78-81 Q&A 60 82 Eat to Sustain Yourself and the Planet Keep Late-Night Snacks Healthy

Planting for Foolproof Family Fun in the Garden Adding Probiotics Improves Overall Health Bring Certainty Back to your Self-Care

Recipes DIRECTORY

Aymee Wilson, Wilson Aesthetics Beauty & Wellness

4 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

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, s e g n a h C l l a Sm Big Year

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

elcome to Prescott Healthy Living’s second Self-Care September issue, which also is our first anniversary issue! It’s been an exciting year of promoting healthy living and self-care in the community we love and support. Our goal from the beginning has been to share some of the small changes people of all ages can make to their lifestyles to live more healthfully and happily. In each monthly issue and on prescotthealthyliving.com our Play, Renew and Nourish sections delivered tips on how to keep ourselves and our families moving, growing and eating in a positive direction. Such tweaks as swapping soda for water, hiking a new trail or trying a new yoga pose to promote calm and concentration form steps on a wellness journey that — once you really get started —will have you feeling so good you’ll never stop! We couldn’t put this out every month without our 50plus Local Health Enthusiasts, who’ve contributed their time and expertise to tell our readers about the abundant opportunities for health and wellness here, so I wanted to take this chance to thank them for everything they’ve done. It's been a fantastic first year, and I can’t wait to see how the second plays out! If you have any ideas or comments, please send them to info@roxco.com.

Laurie

Associate Publisher

6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Meisje Quezada, Sales & Marketing Manager PRODUCTION & DESIGN Aaron Tipton, Creative Director Michele Rodriguez, Design Director Shannon Price, Lead Graphic Designer Manda Corral, Social Media Manager Keith Dobie, Social Media Coordinator EDITORIAL Bea Lueck, Editor-in-Chief Christia Gibbons, Senior Editor Blake Herzog, Staff Writer OPERATIONS Terry Scheib, Delivery Manager COMMENTS & IDEAS editor@roxco.com SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com SUBSCRIPTIONS info@roxco.com | prescotthealthyliving.com ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928-350-8006 CORPORATE OFFICE: 442 W. Kortsen Road, Suite 101 Casa Grande, AZ 85122 520-426-2074

Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2021. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.

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Local Dr. Hojat Askari

Heather Burgoyne

Cathy Clements

Dr. Marla E. Jairak

Owner, CoachSmart Consulting, LLC

Dr. Hojat Askari, or "Dr. A," is founder and medical director of Thumb Butte Medical Center at 3124 Willow Creek Road, Prescott, with over 20 medical professionals specializing in family medicine, internal medicine, cardiology, allergy treatment, and foot and ankle surgery.

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Dr. Marla Jirak helps clients organize their current or future care planning needs so less burden is placed on their family and caregivers. She has an extensive background in understanding stress, health and providing care.

Carl Johns

Ken Lain

Jennifer Martin

John Murphy

Carl Johns has been a massage therapist and educator for 25 years. He practices and teaches many Eastern and Western bodywork styles and has specialized throughout his career in working with people with disabilities and complex health conditions.

Ken Lain, known as "The Mountain Gardener," writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

Founder & Medical Director, Thumb Butte Medical Center

LMT, Director, ASIS Massage Education

Owner, Soar Pilates

Owner, Watters Garden Center

12 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

MSN, RN, Clinical Nurse Manager, Prescott Womens Clinic Jennifer Martin is a registered nurse with a master's degree in nursing education. She spent most of her career as a labor and delivery nurse before going to work at PWC as one of their triage nurses. Jennifer has recently transitioned to working as the Clinical Nurse Manager for Prescott Women's Clinic. She is passionate about educating women and caring for her community.

Founder, Make 100 Healthy John Murphy is chairman of the Prescott Commission on Well-Being and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity though nutrition and gardening education. He’s a proud husband, father and real estate agent.

HEALTH ENTHUSIASTS Courtney Osterfelt

Executive Director, The Launch Pad Teen Center Courtney Osterfelt is the director and founder of The Launch Pad Teen Center. She believes youth are the most valuable investment we can make in the health of our community. She's been working with teens for 20 years.

Donna Werking

Owner, Northern AZ Social, LLC Donna is the owner of Northern Arizona’s premier marketing firm. She specializes in the latest digital and traditional marketing strategies for businesses. She dedicates her time on committees and boards to support local nonprofits and organizations in her community.

Blayne Soriano

Level 2 Crossfit Coach and Crossfit Kids Coach Coach Blayne Soriano is a Level 2 Crossfit Coach and Crossfit Kids Coach at Redtail Crossfit. She does one-on-one training and helps her clients with meal prep using her PN-L1 nutrition certification. She carries other certifications including Olympic lifting. Photo: Kai York

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness Bailey Zygutis is a nutritionist and personal trainer with Vitruvian Fitness. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.

Loree Walden

Dr. Karissa Walton

Loree Walden is originally from Honolulu, Hawaii, and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!

Dr. Karissa Walton is a licensed naturopathic medical doctor (NMD) who specializes in treating chronic pain and neurological conditions. She is passionate about teaching her patients how to optimize their health and performance so they can live the life they love.

Marketing Manager, Yavapai Humane Society

Founder & Medical Director, The Mobile Health Doc

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 13

FEATURE

Self-Care

Portal

IS THE

to Happiness

Taking care of our physical, emotional and spiritual selves for our self-care takes a fair amount of effort — work that becomes much easier when we maintain a positive outlook and a deepdown belief that early morning workouts, meditation and yoga classes will improve our lives.

Starting from a baseline of contentment, which is what we’re all searching for in this journey, is the best way to begin and isn’t as hard as you think. A few tweaks to your routine and schedule are all it really takes to point your outlook in the right direction. PRACTICE SELFCOMPASSION The easiest way to dial negative thinking down is to treat yourself like you would a friend, not as someone more annoying and worthless than almost everyone on the face of the Earth. Many of us are our own worst critics and would never lash out at anyone else as we do at ourselves. Try to be more accepting of your own shortcomings, remembering everyone else has their own to deal with. If you fall short with something that’s important to you it can be hard to stop the selfrecrimination, but try to keep the results in perspective. Remember

it’s counterproductive to be mean to yourself.

DECLUTTER AND CLEAN Many studies have drawn a direct line from depression, attention deficit disorder and emotional trauma to clutter and disorganization. While these are serious conditions that require further treatment, anyone who senses their home has excessive clutter and grime can benefit from incorporating cleaning and decluttering moments into their day. Look for easy tidying tasks that only take a minute or two throughout your day and you’ll find out how easy it can be to keep your home under control.

Reducing the total amount of clutter in your home takes a bit longer and requires a commitment to letting go of things you may have felt connected to at one point but have since lost their specialness. You and everyone else in your household need to be honest about the stuff they should let go of and what they’re still happy to have around.

MOVE AS MUCH AS YOU CAN It’s not in everyone’s nature to be constantly in motion, going to the gym daily or taking the stairs every time they need to go up or down more than a flight, but we all

benefit from movement that raises our heart rate and builds up our muscle. It helps to prevent and manage chronic conditions like diabetes, heart disease and pain, and many forms of cancer. Exercise also just makes us happier by elevating our mood, recharging our energy and building our self-confidence. It’s recommended for people experiencing depression and anxiety and is a key to reducing stress levels. Some studies have found physical activity at any level of intensity can provide a significant boost to your mood, though you’ll have to kick it up a few notches to get the most benefit for the rest of your body.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 1 5

FEATURE

John Murphy | Photo: John Murphy

It ALL Starts with ME Baby! by John Murphy, Founder, Make 100 Healthy

efore you judge me as a self-centered, egotistical person, consider this thought: Selfcare is a crucial part of longterm health and wellness. Just like the scenario in which there’s a need for oxygen on a plane. They always tell you to put on your oxygen mask first before putting them on others. Why? Because if you lose consciousness, you cannot help those around you. Putting your well-being first is the same concept. If you don’t feel well, how can you take care of your loved ones? I am passionate about healthy longevity and have earned the reputation as “Your Make 100 Healthy Guy” because I extol the importance of self-care as the foundation of wellness. Take time each and every day to nourish your mind body and soul.

What’s my secret sauce that drives my self-care regimen? It’s simple: each day with an * Start “attitude of gratitude.” Being thankful for another day on this earth is a gift. Appreciation for what you have is a great way to start a positive mindset for your day. and move * Stretch your body. Gently loosen your limbs before exercising. My go-to movement activity is swimming. I also do leg and core exercises in the hot tub (reduces gravity pull and stress on the body). Incorporate an activity you love, like golf, hiking or biking into your regular daily activities so it’s a joy to keep moving.

a massage at * Get least once a month. All those activities create knots, aches and pains. Massage helps release them. real, natural, * Eat unprocessed foods. This is key to maintaining your energy and nutritional vibrancy. If you don’t like fruits or veggies, incorporate lentils and nuts into your diet. Local is better! hardest self-care * The habit for me is to take the time to meditate and to consciously breathe. This habit

increases oxygen to your brain, lungs and all your extremities. Five to 10 minutes of meditation does wonders for your blood flow and well-being. sleep is an * Finally, essential element of self-care. In our fastpaced, always on world, it’s easy to lose sleep. A good night’s sleep is the foundation of all the above self-care habits. It’s not selfish to sleep 7-8 hours; it’s vital to keeping your body rested and ready for the day’s activities. Let’s go! You deserve it.

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1 6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

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FEATURE

e g a s s a M Giving

IS SELF-CARE, TOO

“We are meeting the client, who is meeting the practitioner’s hands from the inside.” — Marion Rosen, creator of the Rosen Method by Carl Johns, LMT, Director, ASIS Massage Education-Flagstaff

his simple, deep statement by Marion Rosen speaks eloquently of the reciprocal nature of touch. Many an article has been written about the benefits of receiving massage in terms of health, wellness and self-care. Receiving massage is certainly one of the most pleasant and effective things you can do to balance and enhance the function of all the vital systems of your body and to calm your mind. But much less has been written about benefits of giving massage and how that may relate just as much to our self-care as receiving massage. When we touch, we are being touched. We are dropping into a complex and profound dance of relationship between two people, each person sensing the other, one in an active role and one in a receptive role. Ideally, this exchange is safe, nonsexual, comfortable and nurturing to both giver

and receiver. The giver’s spirit is well nourished by helping, by facilitating more ease and comfort for the receiver. If we do not force, but move around the body with comfort and ease, we can start to tune into the rhythms and textures of the receiver, and we can feel them change in response to our touch. We can lose ourselves in the moving meditation of massage and start to receive the benefits that presence and touch bring to both partners in the dance. When we come into this relationship of giving touch through massage, we often want to learn more and to deepen our work by learning about different forms of massage. This learning can take us to every culture in every corner of the world and is a beautiful journey of discovery.

1 8 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

As a professional massage therapist over the last 25 years, I can tell you that I have never had a day that I didn’t feel better in body and mind for

having put in a day’s work with my clients. So I invite you to come into this world of giving touch to others in any way that sparks your interest, and let the benefits start to grow in you as you begin to nurture others in this form of mutual self-care.

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FEATURE

: h t u r T d r a H d l o C Chill Out! IT’S TIME TO

by Dr. Karissa Walton, Founder & Medical Director, The Mobile Health Doc

hen thinking about selfcare, one may think of a relaxing spa day, getting in a good workout or immersing in nature. Unfortunately, many forego these activities on a regular basis due to the time commitment involved. What if, instead, you could spend just 2-3 minutes on something that benefits both the body and mind? One highly effective and efficient form of self-care is Whole-Body Cryotherapy. During this treatment, the body is exposed to extremely cold temperatures (about -200° F) for a limited time, typically no more than 2-3 minutes. This cold exposure

causes your body to immediately redirect blood flow away from painful and/or swollen joints. This therapy then activates natural anti-inflammatory and repair processes that promote faster healing. It also triggers the release of certain endorphins that have a calming effect on the body and mind. This is a great option for individuals who live an active lifestyle and want to recover faster, as well as those who desire to be more active but are limited by chronic pain. WholeBody Cryotherapy is a very effective treatment for boosting metabolism, improving circulation and repairing sore muscles. This can be helpful for sports recovery, weight loss and overall performance.

2 0 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

MEDICAL CONDITIONS THAT MAY BENEFIT: WHOLE-BODY CRYOTHERAPY: pain & * Reduces inflammation psychological * Reduces stress recovery * Reduces time post-surgery or athletic event antioxidant * Improves levels

* function

Improves immune

* Improves joint mobility metabolism * Improves & energy levels * Improves skin tone

* Alzheimer’s * Anxiety & depression * Arthritis * Fibromyalgia * Metabolic syndrome * Migraines * Rheumatoid arthritis conditions such * Skin as atopic dermatitis & psoriasis Seek a medical provider trained in Whole-Body Cryotherapy to see if this is a good option for you. It’s time to be good to yourself and “chill out” for a few minutes so you can enjoy the wide-ranging benefits to your body!

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P R O U D LY P R E S E N T E D B Y

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Self-Care

FEATURE

Includes Partnership WITH YOUR MEDICAL PROVIDER

by Dr. Hojat Askari, Founder and Medical Director, Thumb Butte Medical Center

elf-care puts a heavy emphasis on the “self,” and there’s no better way to build your self-confidence than by taking responsibility for your health. Nutritious eating, exercising regularly, getting restful sleep and calming your mind are all essential for health and resilience. Self-care also means knowing how and when to turn to health care professionals for advice and treatment when needed. That’s what we’re here for, and many of us, especially primary care physicians, spend most of our time teaching our patients about preventative measures they can take to avoid severe or chronic health problems in the future. These are a few of the strategies you can follow to make sure and your providers have the information needed for you to get the most effective health care possible:

SCHEDULE ROUTINE CHECKUPS AND “MAINTENANCE”

Get your annual physicals and lab tests, dental cleanings, vaccinations, health screenings and similar appointments on your calendar and treat them as sacrosanct. The more information we have the better we can serve you.

KNOW YOUR HEALTH HISTORY

Keep your personal health records filed in one secure but easy-to-access location, either physical or electronic. Stay up to date on which medications you’re taking and their dosages.

2 2 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

Keep a log of your doctor visits, especially if you see multiple providers, and your vaccines.

KNOW YOUR FAMILY HEALTH HISTORY Work with your relatives to put together a family health history in an easily updateable format, with as

much information about physical and mental health diagnoses as possible. There are many resources online to help you record your own and your family’s health history.

ASK THE RIGHT QUESTIONS Write them down ahead of time and/or bring someone with you, if allowed, to make sure everything you need to know is covered. Get details on any new medications and potential side effects, ways you can treat your symptoms at home and how to prevent the issue from recurring, if possible. Get any followup visits scheduled right away and call back if you haven’t gotten your lab or screening results within the expected time frame.

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Endurance

PLAY

Makes Everything Easier Improving endurance, or your ability to sustain a prolonged physical activity even when it’s difficult, is a primary goal of any training regimen. It leads to increased stamina, which is the ability to not get fatigued by a particular activity or just getting through the day.

Both are important markers of physical health, and stamina can apply to mental gymnastics as well. We’ll focus on the many ways you can build your physical endurance with these tips: PUSH YOURSELF CONSISTENTLY The “overload principle” is the root of all efforts to improve endurance and stamina. It amounts to gradually increasing the volume and/or intensity of your workouts by small but consistent degrees as you improve your fitness level. For aerobic exercise you’ll need to speed up your time for completing a specific distance or add to the time or distance spent on an exercise. With strength training it’s choosing heavier weights or increasing your reps.

ADD HIGHERINTENSITY INTERVALS High-intensity interval training or HIIT, where you’re working out at your top capacity in short, frequent bursts, is best done by those who have considerable experience under their belt, but anyone with a little conditioning can slip some bursts

jogging into their walks or sprinting into their jogs. Shortening your rest intervals while lifting weights or doing any kind of circuit training is another good way to ratchet up your intensity. However you do it, in most cases it will build up your endurance — but don’t forget about your rest days!

TAKE UP A SPORT If you’ve been doing the same kind of workout for a while, it can be beneficial to switch things up by playing a sport, even if your endurance is already improving. Most sports require a complex skillset and no “schedule” for when you’re going to have to use them. It’s the best way to break up the monotony that can set in with repetitive motion and exercise and can boost your stamina and your social life, too.

CRANK UP THE MUSIC Whether you’re wearing earbuds on the treadmill or dancing at a party

or club, music can be a fabulous motivator during exercise that bolsters your endurance. Listening to buoyant music reduces feelings of fatigue by making your workout seem easier and distracting you from any strain you feel. If you love dancing more than distance running, look into Zumba or other rhythmbased aerobic programs.

YOGA AND MEDITATION These are tied most directly to mental stamina, but they’re key to increasing your physical endurance, too. If you find yourself mentally walking away if your workout doesn’t constantly engage and energize you, meditative activities force you to slow way down and “train your brain” to focus on your intended activity, rather than whatever else your mind is on or is distracting you from the task. This helps you cope with stress and boredom, two mental states that can kill physical endurance.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 2 5

Glassford

Summit Trail IS SHORT, STEEP WORKOUT

rescott has the famed 100-mile network of scenic multiuse trails, but the Town of Prescott Valley has one of the shorter but tougher treks around in the Glassford Hill Summit Trail. It’s 4.2 miles round-trip and carves a path along the scrubby surface of this landmark of central Greater Prescott, with a nearly continuous incline punctuated by eight switchbacks. Each has a bench for those who need to take a break on the way up or down. Many users appreciate its convenient location and quick turnaround for a strenuous workout. The trail is well-graded, though rocky in spots, and wide enough for you to comfortably pass other users when needed. It’s labeled as a “primitive” trail by the Town but does have a few interpretive signs about its geologic and civilizational history, plus three iron horse sculptures grazing on the grassland. There is a restroom facility at the trailhead. The trail’s first mile isn’t as steep as the second as it

proceeds toward the north face of the hill, providing a close-up view of the grassland that for too many is just drive-thru country on the way to Interstate 17. After you pass the Town’s water tower the incline really kicks in, presenting a true fitness challenge for those who hike, and especially those who run, the remaining mile. Those who reach the summit are rewarded with 360-degree views of Prescott Valley, Prescott and the surrounding mountains, helpfully labeled with metal signs cut to mimic their shapes. There’s also a historical display and, at trail’s end, a couple of picnic tables where the vistas are the most outstanding. The lack of shade on most of the trail makes carrying water and wearing sunscreen a necessity year-round. The trail is also popular with night hikers seeking cooler weather and starlight, but users should be aware of the wildlife at all times of day — rattlesnakes on the trail, yes, but also pronghorn and antelope, plus lizards and other smaller critters.

2 6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

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GLASSFORD HILL SUMMIT TRAIL This trail winds around the side of Prescott Valley’s tallest hill, a volcanic cone active some 12 to 14 million years ago, according to geologic evidence. Archeologists have traced settlements by the Mountain Patayan people in the area surrounding the hill as far back as 14,000 years ago.

The trailhead is off Castle Drive just south of Antelope Lane and is accessible from Prescott East Highway via Antelope or Sunset lanes. Parking fees: None Uses: Hiking, mountain biking Distance: 2.1 miles (one way) Level of difficulty: Moderate to difficult Elevation: 5,183 feet to 6,123 feet

Photo + Map: Town of Prescott Valley

After being known by white settlers in the 1800s as “Bald Mountain” for its nearcomplete lack of trees, it was formally named after Col. William Glassford. He used a heliographic station on the hill to communicate via Morse code as part of a sophisticated regional network, and a replica stands today near the summit.

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Active Recovery Days FUEL YOUR PROGRESS

soreness and boosts recovery by increasing blood flow throughout your body without excessively taxing it.

TAI CHI

It keeps your body in constant motion with slow, flowing movements to build your balance as well as agility and flexibility. Combine it with deep breathing to encourage relaxation from any physical and emotional stress you’re dealing with.

YOGA

The rest day go-to for many an athlete, yoga has the same meditative nature as tai chi but is

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built out of static poses and all of that stretching that feels so amazing after a workout. It also juices up your circulation, which is so important for muscle repair as well as eliminating lactic acid and other waste products expelled by your muscles.

SWIMMING

The ultimate low-impact activity completely spares your joints after a long run, HIIT session or other high-impact burst. You still get to build your cardiopulmonary capacity at a reduced pace, with the added benefit of water pressure to further improve your circulation.

WALKING & HIKING

Maintaining your stride at a moderate but constant rate as you walk or run for a half hour or so does get your heart rate up and builds back your cardio-muscular endurance. If you prefer hiking, find an easy-to-moderate trail and enjoy the added challenge to your glutes and core muscles from uneven surfaces.

LIGHT WEIGHTS

If you’re not too worn out, try doing some circuit training with resistance at about onethird of the heaviest weights you can handle to ramp up your blood flow without stressing or tearing your muscles.

Kimberly Albarran | Photo: Blushing Cactus Photography

n many ways recovery is the most important phase of the process of becoming fit. It’s when your body is recovering from the beating it took during a workout that the actual benefits kick in; rebuilt muscles and bones, healthier hearts, burned fat, etc. Not resting can inhibit this process and lead to overtraining and injuries. Exactly how much recovery time you need depends on many factors, but in most cases doing light exercise on your “off” days is better for you than not doing any. Choose lower-intensity and lowerimpact activity that reduces

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Well-Rounded Fitness Includes Balance & Flexibility Cardio and strength training are considered by many the tentpoles of physical fitness. Even the federal government’s best-known recommendations from the Centers for Disease Control focus on those two forms of exercise. But there are two equally important categories, which the CDC recommends for older adults. It’s never too early or late to start integrating balance and flexibility training into your routine to add variety, as well as to protect against injury.

AEROBIC (CARDIO) Brisk walking, running, swimming, dancing and other high-energy activity is what your heart and lungs need to work at maximum efficiency. Such activities lower blood pressure as well as your heart rate during your workouts and other daily activities while lowering blood sugar, inflammation and the risk of numerous life-threatening illnesses. The CDC recommends doing at least 150 minutes of moderate exercise, 75 minutes of high-intensity exercise or a combination every week.

RESISTANCE (STRENGTH) This is any activity that challenges your muscles through weight, most often in the form of dumbbells

and weight machines but also by using your own bodyweight through such exercises as push-ups and squats and resistance band work. Resistance work increases your muscle mass when you’re younger and builds it back as you begin to lose it with age, which in turn helps to lower your metabolism, improve your posture and protect your joints. The CDC recommends you train for strength at least two days weekly.

FLEXIBILITY (STRETCHING) Stretching our muscles is so important before, and especially after, working out to ensure they are as long and lean as possible — tight muscles are weaker, making any activity

more difficult and injury prone. Injured and weak muscles also lead to joint problems. As we get older our muscles tend to tighten on their own, so flexibility training counteracts that process and makes walking and other everyday activities easier, along with any intentional workouts you take on. According to Harvard Health Publishing, it’s a good idea to warm your muscles up with about five to 10 minutes of dynamic stretches that take your muscles through their full range of motion, such as arm circles, hip circles and marching in place. Then move into static stretching in which you extend your muscles to their full range and hold for 30 to 60 seconds, concentrating

on your calves, hamstrings, hip flexors and quadriceps in your lower back and your shoulders and neck. Harvard Health recommends doing stretching exercises at least three to four times a week.

BALANCE Having good balance keeps you steadier on your feet and protects you from falls, which are increasingly problematic as you get older but can cause injury at any age. Adults of all ages can increase their confidence through classes in tai chi or yoga, while older adults and others who have balance concerns, are afraid of falling or have fallen can often find a physical therapist to determine their needs and prescribe specific exercises.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 3 3

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Making our World

Safe

FOR FURRY FAMILY MEMBERS

by Loree Walden, Marketing Manager, Yavapai Humane Society

ur homes, gardens and yards contain items that can be potentially hazardous to our furry family members and, being they are part of our family, it’s our responsibility to keep them safe. Little things lying around like coins, batteries, jewelry, paper clips, rubber bands, buttons and string seem harmless to us, but they could become a choking hazard to your pets. The garbage can is another potential danger, as it may contain something that smells good to your pet but isn’t good for them at all. There are several foods that can make your pet sick, which should be avoided. They include, but are not limited to, grapes, mushrooms, raw meat, salt, meat bones, chewing gum, candy, fat trimmings, avocados, artificial sweeteners, garlic, onion, leeks, chives, yeast dough, alcohol and coffee.

Most of these foods result in upset stomachs, vomiting and diarrhea, which might mean a trip to your vet, and, sadly, some of these foods could lead to death soon after being eaten. When it comes to plants, dogs and cats don’t know what’s safe to munch on. Many common plants we have in our homes, yards or communities could potentially kill your pet within hours. Some fertilizers, herbicides, insecticides and certain mulches contain ingredients that can make your pet very sick or worse, so be sure to check the labels to make sure the product is pet friendly. Among the many flowers and plants that are potentially deadly is foxglove. While very beautiful with its trumpetlike blossoms, it’s very poisonous to dogs, cats

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and even humans! Cherry, plum and peach trees carry an extremely high level of toxicity in their leaves, pits and basically all areas of the tree, causing respiratory problems, anxiety, staggering, collapsing and even sudden death. All parts of azaleas are poisonous, and ingesting as little as 0.2% of an animal’s body weight can result in poisoning. Check out PetMD.org, a fantastic website that

contains information on everything regarding your pets, their safety and health. Animals give us so much, including their unconditional love. In exchange, it’s our job to take care of them and make sure no harm comes to them. The investment and time you take to make sure your home and yard are safe is easily worth the benefits you’ll receive from your pet.

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Teach Your Kids

How to

SELF-CARE

“Self-care” may seem like a distinctly adult activity — after all, it’s your job to take care of your kids, and one of the reasons you take care of yourself is to be able to better take care of them!

TODDLER THROUGH PRESCHOOL AGE Most of the milestones

through this period will be pretty obvious from picking up their first bottle or spoon to brushing teeth, getting dressed and taking ownership of simple chores. This is also a good age to establish the importance of “quiet time” spent relaxing with family without distractions. This can include reading to each other or singing together, praying or meditating together, or anything that promotes mindfulness.

ELEMENTARY SCHOOL AGE You can start encouraging kids to finish tasks on their own when they can, even as they ask for help, to bolster their self-sufficiency and feelings of competence. They can also learn about managing emotions with

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comforting toys, objects or routines that help them calm down from anger or fear. Make sure time is set aside for enjoyable physical activity, preferably outside, to establish it in their minds as an important part of their day.

MIDDLE AND HIGH SCHOOLERS It’s time to introduce selfcompassion techniques that can help them cope with stress after making a mistake or simply reacting to something in a less-than-helpful way. As their screen time inevitably grows as they get further into school and a tech-centered society, hands-on activities like fitness and art become even more important, along with meditation and other opportunities for mindfulness.

Kelly Jean Hall | Photo: Blushing Cactus Photography

ut children need to learn about self-care early so it comes naturally to them as they grow up and especially once they’re on their own. After basics like brushing teeth, tidying rooms and helping out with meals, you can gradually introduce less concrete, but equally important, concepts like understanding their own emotions and dealing with stressful moments. Modeling for them how it’s done and including them in your efforts when possible is one of the most effective teaching tools you have. Here is a rough guide to age-appropriate times and ways to introduce selfcare actions to your kids.

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Make Sure your Actions TAKE CARE OF YOU

by Blayne Soriano, Level 2 Crossfit Coach and Crossfit Kids Coach

Self-care: The practice of taking action to preserve or improve one’s own health. The key word in this sentence is “practice.” With practice, the care we take of ourselves become more automatic, more a natural extension of our actions.

elf-care looks different to each individual, but as long as it’s improving one’s overall health it is a good thing. Exercise is one of the biggest self-care actions

you can take. Whether it’s hiking, yoga or CrossFit, the movement of your body is very important. So I’m going to say exercise is top on my list along with good nutritional habits when it comes to self-care.

But here are a few more actions I can think of that we need to do for ourselves:

* Rest * Recover * Sleep enough * Gather our thoughts * Breathe deeply

a good book or * Read listen to a podcast really talk, to a * Talk, family member or friend

That said, Psych2Go website offers these fun ideas within its top 100 self-care ideas:

* Cuddle with a pet * Bake your favorite dessert your * Watch favorite movie out for a ride and sing * Go to your favorite songs

* Stargaze * Pop some bubble wrap yourself permission * Give to do nothing

* Take a hot shower or bath * Enjoy nature * Dress up just because

Always, remember to have fun in your life and not take everything too seriously!

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Self-care is extremely important when it comes to mind and body, so give yourself some grace while you continue showing up daily to give it your best!

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Sept. 25

Privacy Screens and the Secret Garden 9:30 a.m. at Watters Garden Center

Oct. 2

Fall “To-Do” List for a Healthy Yard

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9:30 a.m. at Watters Garden Center

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Discovery Saturdays

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Garden Classes

Saturday mornings 9:30 a.m. Watters Garden Center

Prescott Valley Farmers & Artisan Market

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Self-Care Revs your

Productivity, Too!

Productivity at work or anywhere else depends on how you take care of yourself the rest of the time.

When you prioritize eating nutritious food, getting enough exercise and sleep and honing your mind’s ability to focus, you’re boosting your cognitive ability along with your physical and mental health. Virtually every self-care action we take contributes to our productivity. Here are some examples: PUT MORE TIME INTO YOUR HOBBIES It’s counterintuitive, but studies have found putting our leisure time into hobbies such as crafts or exercise not only makes us happier but leads to higher productivity.

you as possible. Even if you don’t have control over things like the location or lighting, keep the little things as charming as possible — the layout on your whiteboard, the wallpaper on your monitor or inside your locker, etc.

SET BOUNDARIES

STRETCH YOURSELF

Eliminate as many distractions as possible during working hours by putting away your phone except for calls, not taking on any outside obligations or appointments and keeping your workspace quiet. And when you’re not working, don’t let your job infringe on your personal time.

You probably already do this mentally, but stretch your arms, legs, back and every other body part you get a chance to while you’re working. It sneaks in a momentary break from what you’re doing while circulating nutrients around your body and eliminating any muscle tightness you’re feeling.

SET UP A POSITIVE ENVIRONMENT

FIND AN ACCOUNTABILITY BUDDY

Keep your workspace uncluttered and as aesthetically pleasing for

Just like staying on track with your fitness is easier

when you have someone to work out or check in with, telling someone about your goals for the day and following up will help you hit your targets.

DON’T BE AFRAID TO SAY NO When you’re getting overloaded with projects and obligations speak up for yourself, your mental health and your productivity. Delegate as many tasks as you’re able to, and don’t let anyone take advantage of having authority over you.

TAKE THE BREAKS YOU NEED You’ll know what you need, whether it’s frequent short breaks like 5 minutes off for every 30 minutes spent working, or 15 minutes off for every two hours, to recharge. Just don’t talk

yourself into thinking you don’t need any breaks!

GET OUT(SIDE)! Spend as much of your break time outdoors as you can. Sunshine and fresh air are two of the most healing substances we know, and spending those moments in nature beefs up your short-term memory, focus, creativity and overall well-being.

BUILD SOCIAL CONNECTIONS Fostering connection with others is one of the most important things we can do for our health, and having people to turn to for help at work can boost your productivity as well. Interacting with colleagues face-to-face is optimal, but maintaining positive relationships over email and Zoom works, as well.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 4 3

’ g n i w o ‘Gl SKIN IS HEALTHY SKIN

hen you think too hard about it, “glowing” skin doesn’t necessarily sound like a good thing — it could be something that results from Simpsonslevel exposure to radiation. But recipients of this compliment are generally being told their complexion is even-toned, hydrated and soft, not dry and flaky and with few if any blemishes or discolorations. Welltended skin also has elements that can subtly reflect light in a way duller skin doesn’t. How do you get there? It’s simply treating your skin the way it should be with regular cleansing, hydration and a healthy lifestyle with good nutrition, exercise and sleep. Here are some ways you can do that:

FIND PRODUCTS WITH SKIN-BRIGHTENING AGENTS They’re often labeled as “skin-brightening” or for evening skin tone and contain ingredients like vitamin C, retinol, kojic acid, vitamin B3 (niacinamide) and azelaic acid, which inhibit hyperpigmentation and promote cell turnover.

CLEANSE EARLY AND OFTEN This is the foundation of good skin care and should be done twice daily with a product suited to your skin type so it doesn’t exacerbate any drying, acne or other conditions you could be prone to.

EXFOLIATE WITH CARE This is the quickest way to speed up the natural process of cell turnover at the skin’s surface but can lead to blotchiness, inflammation, thinner skin

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and other problems. Those with sensitive skin should do it once per week at the most with a very gentle product, while those with oily or combination skin can try up to twice, or thrice, weekly.

TRY “GLOTION” Hydration from within and on the skin’s surface is essential for “glow,” but newer types of moisturizers called “glotions” include a hint of tint to ramp up your radiance and can be worn under foundation as an all-over highlighter or to spot highlight.

FACIAL MASKS FOR QUICK FIXES Give your skin an extra boost of TLC before a big event — or whenever it’s looking “meh" — with a store-bought mask or a DIY version to infuse it with hydration and extra “glow.” Consider citrus fruits and oils, papaya, goat milk and aloe vera for homemade versions.

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Northern Arizona Pain Institutes

Introduces

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FOR PAIN

by Donna Werking, Owner, Northern AZ Social, LLC

luid Flow™ is an amniotic liquid allograft derived from the amniotic fluid within the placenta. It is used by health practitioners to treat soft tissue pain and inflammation safely and effectively, while promoting regeneration of our bodies to their optimal health. It is nonsurgical, nonopiod and nonsteroidal. Fluid Flow™ is an ambient temperature amniotic liquid allograft to advance soft tissue repair, replacement, reconstruction, cushioning, lubricating and protecting joint areas.

IS FLUID FLOW™ COMFORTABLE? Yes. The major advantage of the Fluid Flow™ technology is its ability to effectively treat the condition while enabling the patient to maintain a comfortable, functional and high-quality lifestyle.

WHAT TYPES OF CONDITIONS ARE TREATABLE WITH FLUID FLOW™? The biologic components of Fluid Flow™ are

often used as part of a treatment regimen to successfully combat pain and inflammation in soft tissue. It has been shown to be an excellent modality for treating the symptoms of arthritis, plantar fasciitis and tendinitis. The medical literature has demonstrated over the last 100 years that using placental allografts promotes healing in these conditions and body locations:

* Osteoarthritis * Back * Ligament injury * Joint pain * Hips * Knees * Elbows * Shoulders * Tennis elbow * Degenerative disc disease * Carpal tunnel

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IS FLUID FLOW™ SAFE? Yes. The safety and quality of Fluid Flow™ is carefully controlled. The liquid allograft is processed following stringent FDA regulations and requirements.

IS FLUID FLOW™ EFFECTIVE? Amniotic liquid is abundant in growth factors and cytokines associated with repair, replacement and regeneration of soft tissue.

When injected into the body, these growth factors and cytokines have been shown to promote healing and pain management.

IS FLUID FLOW™ AFFORDABLE? Fluid Flow™ was issued q-code: q4206 by CMS for soft tissue pain and inflammation and can be reimbursed by Medicare. Learn more about Fluid Flow™ as an option for you by contacting Northern Arizona Pain Institutes at northernarizonapaininstitutes.com

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Minimize

YOUR MIGRAINE PAIN

About 12% of all Americans deal with migraine pain, including 18% of women, according to the Migraine Research Foundation. So, if you're one of them, you're one of them you’re far from alone. But this doesn’t help much when you’re suffering a debilitating attack with throbbing pain, visual disturbances, dizziness and other maddening symptoms — you just want it to be over. Now. Unfortunately a cure for migraines has eluded us, but many pain remedies can help sufferers through the worst of the misery. These measures should be taken at the first hint of an impending migraine to stem the course of the attack.

COLD ICE PACKS

This is one of the oldest remedies for this affliction, and it’s still in use because it works by constricting blood vessels to reduce inflammation and pain signals in the affected area. Applying a cold gel pack, ice cubes wrapped in a towel, or even a bag of frozen vegetables to your forehead for 15 to 20 minutes at a time can be helpful.

TURNING OUT THE LIGHTS

Step away from as many screens as you’re able to and turn off the lights, as bright illumination is

known to be a trigger and aggravating factor for migraines and the visual symptoms that often come with them.

DRINK A SMALL AMOUNT OF CAFFEINE

Drinking tea or another low-caffeine beverage can be enough to relieve pain in the early stages of an attack, and it can also enhance the effects of medications like aspirin or acetaminophen. Use caution with consuming higher levels of caffeine, especially late in the day.

PAIN RELIEVERS

Many over-the-counter

drugs are part of the first line of defense against migraine pain, including ibuprofen (Aleve, Motrin, etc.) and acetaminophen (Tylenol, Panadol). Up to 1,000 mg of aspirin can be used for acute migraines, and some research has suggested lower amounts could have a preventive effect. Overuse of these can lead to negative side effects including “rebound” headaches and digestive issues including ulcers, so ask your physician about prescription drugs if you’re experiencing migraines more than once or twice a week.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 49

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CONSIDER THESE TIPS FOR

Caring for Yourself by Jennifer Martin MSN, RN; Clinical Nurse Manager

K ladies, as a nurse working in women’s health, I want to address this article to you (though it does apply to all the men out there, as well). Women are notorious for taking care of everything and everyone before they remember to take care of themselves. This often causes us to run on low energy, feel extra stress, or suffer with health conditions such as anxiety and weight gain. I’m here to remind you that research shows what

we all know already — selfcare is essential to living a long, healthy, happy life. This is a friendly reminder that self-care should not be seen as self-indulgence or being selfish but instead as an important means by which to promote a healthy life both physically and mentally. Our country has an epidemic that everyone is feeling, and it’s related to anxiety, depression and obesity being treated during many medical evaluations. Part of the

answer to this issue is taking better care of ourselves. It has been proven that self-care allows us to better cope with every day stress brought on by work, family and simply trying keep up with the pace of daily life. So how do we implement taking care of ourselves so we always can be at our best? Think of things that allow you to take a deep breath or put a smile on your face; it can be something relaxing, calming, intellectual, spiritual or physical.

Here is a simple list of ideas you could begin implementing today: EMOTIONAL SELF-CARE

PHYSICAL SELF-CARE

SPIRITUAL SELF-CARE

* Weekly bubble baths “no” to * Saying things that cause

* Prioritizing sleep an exercise * Adopting routine you can

a * Attending religious service

unnecessary stress yourself * Giving permission to take a break

Setting up a weekly coffee date with a friend

stick with healthy, * Choosing nourishing foods over highly processed ones

Stepping outside to take a deep breath

pedicures, * Manicures, massages

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* Spending time in nature * Meditating regular * Incorporating acts of kindness into your day a gratitude * Keeping journal

CENTER OF DISEASE CONTRO AND PREVENTION Per the CDC, one of the best thin s you can do for you home as it concerns your health is to increase the ventalation of your home

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Practice Self-Care: Breathe, by Heather Burgoyne, Owner, Soar Pilates

n today’s society, selfcare has become a luxury item. Something that almost feels unattainable to a good majority of us — whether in work, family life, stress or the inability to turn off our electronic devises. It’s seems with marketing teams and social media, self-care means you need to spend money to feel good and then post a picture about it to prove it happened. Be it a mani/pedi, a massage, going out to dinner or having drinks with friends or perhaps a lavish vacation, are those luxuries truly self-care? What about those moments of sitting in stillness somewhere private where you allow yourself the freedom to daydream. Sitting in your favorite cozy corner in the early morning before anyone else is awake to read a few chapters of your book, building excitement

in your mind for the rest of your day before even looking at your phone. What about the simple act of a shower? That might sound crazy, but as a wife, mother and business owner, it is harder than one would expect. By definition, selfcare is the practice of taking action to preserve or improve one’s own health — the practice of taking an active role in protecting one’s own wellbeing and happiness. Nowhere in that definition does it say spend money to care for yourself. It says to practice. So, do that. Practice your breath. Practice your focus. Practice being present in your own happiness.

5 2 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

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r e i l r a E p U Get to Reframe Your Life

If you’re the type of person who never gets to see the sun rise, you may want to consider recalibrating your sleep schedule closer to the circadian rhythms set for us by the sun. Numerous studies have found “morning people” tend to be happier, better organized, conscientious and less vulnerable to depression or anxiety. It’s not clear exactly why, but it may be related to being able to get more sleep the night before.

If you’re thinking about resetting your body clock a bit, remember these tips: REMEMBER WHY YOU’RE DOING THIS It’s much easier to stay on track when you remind yourself exactly why you’re putting yourself through this (temporary) torture. It’s probably a very good reason: adjusting to a new work schedule, working out first thing before the day can get away from you, or just having more quiet time for yourself. Stay focused on it.

SHIFT YOUR ALARM EARLIER GRADUALLY, IF YOU CAN Half-hour ranges usually work best. If you’re

currently getting up at 8 a.m. and want to move that back to 6:30 a.m., start out with a 7:30 a.m. alarm and stick with it until it feels pretty natural, hopefully in a week or two. If you must make the change abruptly, try going to bed and getting up 15 minutes earlier every day.

HONOR THY BEDTIME AND MORNING ALARM Once you know when you’re going to be getting up and when you need to go to bed, make them as sacred as you can. Don’t stay up late

5 4 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

to hang out longer at a party or to binge on the rest of this great season of whatever show you’ve gotten wrapped up in. Don’t even slip on the weekend — there’s no easier way to undo any progress you’ve made.

GO DARK, THEN LIGHT UP Keep your bedroom as dark and quiet as possible for undisturbed sleep. As soon as you need to wake up, open the shades, get outside and/or turn the lights on (if you’re up before the sun) to bring a wakeful and cheery beginning to your day.

RENEW

are NowAT HOME PrepSUPPORT FOR CAREGIVING

by Dr. Marla E. Jirak, Owner, CoachSmart Consulting, LLC

ccording to the 2020 Census, there are 75 million baby boomers (born 1946-1964); 10,000 adults turning 65 years old each day. An AARP survey found that 76% of adults 50 and older want to live in their home as long as possible. These tips may help:

START EARLY Begin the search so you can find the right person for your family member’s specific needs, especially since there is a current shortage of caregivers available. A national shortage of 151,000 caregivers is expected by 2030.

KNOW WHAT CARE IS NEEDED Custodial or in-home caregivers provide several services including help with bathing, eating, grooming and general companionship. There are also CNA’s (Certified Nursing Assistants) and LPN’s (Licensed Practical Nurses) who can handle medically necessary care.

DO YOUR HOMEWORK Talk to your person’s primary care physician, their neurologist or a geriatric care manager

to determine the types of services needed. Check out the National Association of Area Agencies on Aging’s website or the National Association for Home Care & Hospice, which has a database of more than 33,000 agencies.

KNOW YOUR OPTIONS Working with an agency is easier — the agency handles all background checks, certifications and can provide ongoing caregiver training. Caregivers hired independently — they may or may not be certified — tend to be less expensive and have more flexibility in hours and services. However, the family is responsible for searching and doing interviews, getting background information and finding a replacement when needed.

INTRODUCE CAREGIVERS SLOWLY As a loved one’s physical, functional or cognitive needs mount, some are reluctant to accept help. Their fears come

5 6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

from not wanting to lose their independence, not wanting to be a burden, lack of trust and not wanting to lose control. Minimize these fears by introducing the caregiver as a companion. Over time, the caregiver can provide more help and services.

FINANCING NEEDED CARE In 2018, Genworth Financial, which sells long-term care insurance, estimated the average monthly costs for homemaker services — light housekeeping, meal preparation and running errands — at more than $4,000. The ideal client for long-term care insurance should be younger than 60, otherwise premiums are expensive. For some, Medicaid and veteran’s benefits cover some cost. Often families can put together various resources for the care they need through annuities, investments and savings, life insurance or borrowing (ex. reverse mortgages or home equity loans). Ultimately, it pays to plan early for your necessary future care costs.

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RENEW

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RENEW

g n i h c t e r t S RELEASES TENSION FROM SITTING

Sitting has become a much larger part of our lives than it was ever intended to be. Many desk workers at the office, and now at home, report tension and pain in their necks, shoulders and wrists. This can be caused by poor posture and lead to chronic pain. To counteract the effect working a sedentary job can have on your body, many occupational therapists and other professionals recommend stretches, many of which you can do at your desk, to release that tension and bring your spine back into alignment. Here are five examples. CHEST STRETCH

SPINAL TWIST

Put your arms behind your back and interlace your fingers. Lift your arms up until you feel your shoulders spread and your chest open up. Hold position for 30 seconds.

Put your feet flat on the floor, contract your ab muscles and rotate your upper body to the right, putting your left hand on your outer right knee. Put your right arm over the back of your chair and stretch as far as is comfortable. Hold for 15 to 30 seconds, then repeat motion to the left.

NECK STRETCH Hold onto the chair with your right hand and tilt your head to the left until you feel a gentle stretch in your neck. Hold for 15 to 30 seconds, using your left hand to hold your head in place if necessary, then switch to the other side.

BACK EXTENSION Sit in the back of your seat and rest on the backrest. Put your palms behind your head and lean backwards over your

chair, keeping your elbows wide until you feel your back and neck stretching. Hold for 10 to 15 seconds.

WRIST FLEXOR AND EXTENSOR Extend your right arm in front of you. Point your hand from the wrist down to the floor and use your left hand to pull it back until you feel a stretch up your arm. Hold for 15 to 30 seconds, then switch to the other hand, and repeat on both sides while pointing your hand from your wrist up to the ceiling.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 5 9

RENEW

TAKE A SELF-CARE

Moment

AND JUST BREATHE

by Courtney Osterfelt, Executive Director, The Launch Pad Teen Center of Prescott

very year The Launch Pad Teen Center hosts leadership and personal growth retreats for teens. At our annual teenage girls retreat we offer workshops relevant to the challenges facing teenage girls along with fun workshops on everything from making chocolate to changing the tire on your car. Usually the chocolate-making workshop has a waitlist. This year our theme was mental health, and for the first time there wasn’t a waitlist for chocolate making, there was a waitlist for a workshop on breathing. As the director of The Launch Pad Teen Center, moments like that are so revealing. When a large group of teens self-select to sign up for a workshop on how to breath to reduce anxiety, re-focus your energy and regulate negative emotions over workshops like hiking, painting and chocolate making, it is revealing of how difficult the events of the last two years have been on our teens and their families.

Let me start by saying how proud I am of these teenage girls for knowing they needed some tools to improve their mental health. The first step of self-care is carving out time and resources to take care of yourself. The reason I think our teens latched on to breath work is because it’s accessible and simple. Teens are constantly pulled in multiple directions, and they don’t have the neurological maturity to know when it is right to sacrifice your own desires for the things you really need. Breathing however, is always with you, you can do it discreetly, and it fits into any social schedule. Per usual, if our teens need it, adults typically do, too. Below is one of the exercises taught in the breathing workshop. I hope you find it as useful as our teenagers do.

BOX BREATHING: 1. Big breath in, and let it all out (clear your lungs and prepare for box breathing)

6 0 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

2. Inhale for 4 counts 3. Hold the breath in for 4 counts 4. Exhale for 4 counts 5. Hold your lungs empty for 4 counts 6. Continue steps 2-5, as needed

WHEN TO USE BOX BREATHING Feeling anxious, stressed or overwhelmed? Did your heart rate pick up in class/work, is your breath getting faster? Try Box Breathing for a few cycles to calm your nervous system and re-center.

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RENEW

n i a t s u S o t Eat YOURSELF AND THE PLANET

Healthy diets have never been more important. We can prolong our own longevity and also help slow climate change, conserve natural resources, reduce pollution and make other changes to make life on Earth more sustainable.

A 2019 study by American and British researchers found a strong correlation between healthy and sustainable diets. Among its findings: of the foods * Out considered to have a positive effect on health, fruits, vegetables, whole grains, legumes, nuts and olive oil were found to have among the lowest environmental impacts of all foods.

Fish has considerably more potential for harm, equivalent to poultry and dairy, but is still far below red meat and processed red meat’s demands on resources and effects on the environment.

a serving * Producing of processed or unprocessed red meat, which can have negative health effects, has 10 to 100 times more of an effect on greenhouse gas emissions, land use and harm to marine habitats than plant-based foods.

Other research has produced more specific data about individual foods’ environmental impact to give people a more granular view of their food choices. Some very healthy foods have more environmental costs than you might expect, and other beneficial foods are a more sustainable choice. is No. 6 * Asparagus among 10 “climatechanging” common foods ranked by the Natural Resources Defense Council based on greenhouse gas emissions, higher than pork, veal, chicken and turkey. Broccoli is a frequently suggested substitute for this veggie, has 22% of the carbon footprint of asparagus (much of which is imported from South America) and requires about 13% as much water. and seeds are * Nuts commonly grouped

together when food groups are considered but vary widely in the amount of water required to grow them. Pistachios, almonds and walnuts come from trees and consume much more water than seeds taken from smaller plants or peanuts, which are grown underground. is possibly * Salmon the healthiest animal product available on the market, but conventional penned salmon farms present significant environmental challenges through their use of chemicals, disease spread and nitrogen deposits in the water they use. More sustainable seafood choices include wild-caught or tank-farmed salmon, Arctic char or oily fish including herring and mussels, according to the Environmental Defense Fund.

is everybody’s * Coffee favorite morning picker-upper and has laudatory health benefits, but tends to score low on sustainability for increasingly being grown in fullsun conditions to increase production and leading to deforestation, as well as high water use. Tea in comparison is greener in terms of water and land use, though tea plantations do contribute to deforestation as well. Making crop-to-crop comparisons at the global level doesn’t account for regional differences. Most food producers are working to make their products more sustainable through measures like water conservation or reducing greenhouse gas emissions, so it’s a good idea to stay updated on their advances.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 6 3

Keep Late-Night

SNACKS HEALTHY

We’ve all heard that late-night eating doesn’t always lead to a good night’s sleep, with many nutrition experts recommending we stop eating two to three hours before bedtime, especially if we’re trying to avoid the discomfort of acid reflux. But aside from heartburn, many of their concerns about late-night snacks have to do with the kind of food many of us turn to at that time: highly processed, fatty, sugary grub that take longer to digest and are more likely to interfere with sleep. If you do find yourself getting hungry or craving sweets shortly before bedtime, these healthy alternatives can fight those cravings while promoting sleepiness; two benefits for the price of one!

BANANAS WITH PEANUT BUTTER The fruit contains a lot of potassium, which promotes muscle relaxation and deeper sleep, while the PB’s healthy fats provide satiety on top of their other benefits.

EDAMAME These low-cal shelled beans come bearing tryptophan and protein, making for a healthy response to late-evening hunger and cravings. Soy isoflavones also have been shown to promote sleep for menopausal women and other populations.

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NOURISH

PISTACHIOS Slightly larger than pumpkin seeds, they carry a wallop of the well-known sleep inducer, melatonin. And if you purchase them shelled, they become that much harder to eat, helping you track what you’ve consumed and maybe tiring you out in the process!

POPCORN This low-calorie (when it’s air-popped) whole grain has the complex kinds of carbs that take longer to break down and provide a longer-term solution to your cravings than any ultra-processed sweets and snacks will

PUMPKIN SEEDS Full of healthful nutrients and fatty acids, these are also a great source of tryptophan, the famous turkey-borne essential amino acid found in many other foods, too. These seeds also contain zinc, which converts the tryptophan to serotonin.

TART CHERRY JUICE

Anecdotal evidence from a pro hockey team led to research that found significant levels of melatonin in this drink made from Montmorency (sour) cherries. They also have prodigious levels of antioxidants, which help calm anxiety along with physical inflammation.

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 6 5

Planting

NOURISH

for Foolproof Family Fun in the Garden

by Ken Lain, The Mountain Gardener, Watters Garden Center

ome of our fondest memories are gardening together, collecting worms from under the tree pots at the garden center, picking a basket full of flowers and the summer harvest. When my kids were small, they worked with me, and instead of money, we would visit the pet shop, buy a goldfish and release them into the pond. This was always after the ice cream shop, of course. My grandson and I

now hang together. His unofficial nickname is “Garden Guy Junior,” and we love gardening together. Kids love to get outside and get their hands dirty! They are naturally curious about nature. It’s the reason my latest grandson and I can spend 15 minutes watching a bug crawl across the driveway. Here are my foolproof ideas to get kids involved with nature not and gardens throughout their lives.

GIVE THEM THEIR SPOT Give them a row at the back of your vegetable garden, a small raised garden bed or a group of containers on the deck. Teach them pride of ownership.

GROW PLANTS FROM SEED Seed germination is fascinating to adults and even more so to children. Be sure to pick seeds that quickly germinate to keep their interest piqued. Here are some fun and easy plants children can start in September. — arugula, * Vegetables beans, beets, bok choy, broccoli, cabbage, carrots, cauliflower, kale, leeks, lettuce, radish and turnips.

Flowers — aster, dusty miller, Johnny Jump Ups, marigolds, mums, pansy, phlox, snapdragon and viola.

KEEP THEM INVOLVED IN THE HARVEST Let them harvest the vegetables and help prepare them for dinner.

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Assist them in cut flowers and arrange them in a vase.

TEACH KIDS ABOUT BENEFICIAL INSECTS NEXT SPRING Pick up a packet of ladybugs, praying mantis or red worms, then release them in your garden together.

PLANT MINIATURE GARDENS Air plants, terrariums, fairy garden, and miniature train gardens are all popular with kids. Choose a wide shallow container and plants with small foliage, or ground cover type plants. Arrange the plants into miniature landscapes, complete with gravel paths, mini benches and arbors.

PLANT A GARDEN FOR BIRDS AND BUTTERFLIES Kids love to watch birds at a feeder and chasing butterflies, and we are in their migratory path flying south for winter. Provide these winged friends with plants for shelter, a place to protect their young, food, flowers and water.

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NOURISH

Adding Probiotics

Improves Overall Health Probiotics are “good” bacteria most often associated with your gut and digestive health, but they are found in many other areas of the body, including the mouth, skin and lungs. Probiotics are known to aid digestion and can ease related infections like diarrhea. They can also boost your overall immune system and have been linked by some studies to improvements in digestive and mental health disorders, weight loss and more healthy outcomes, though results have been mixed.

t can be tricky to try to add more probiotics to your diet, as food producers aren’t required to list probiotic content on labels, and dietary supplements are not regulated by the FDA. So, it’s difficult to know how effective they are. But here are some of the most probiotic-rich foods you can buy at the market or online today:

KEFIR

SAUERKRAUT

PICKLES

This drink consists of cow’s or goat’s milk that’s been fermented with cultures of lactic acid bacteria or yeast, known as kefir grains. It’s an even better source of probiotics than yogurt, containing diverse strains of bacteria and yeast that contribute to a healthy microbiome within your body.

Lactic acid bacteria is also the fermenting agent for this product, made from cabbage. It’s a healthy condiment for meats and sandwiches and ingredient for soups, casseroles, hot dishes, meatballs, strudels and even chocolate cake, though the last may be even more of an acquired taste than sauerkraut by itself! Make sure any store-bought varieties are nonpasteurized.

When cucumbers are brined in salt and water, it results in pickles with high lactic acid bacteria content, low in calories and a great sour snack or ingredient. Pickles made with vinegar, however, don’t have any probiotics so check the label before buying.

YOGURT It’s been our go-to for L. acidophilus and other good bacteria as long as we can remember and is extremely versatile; available in cold or frozen forms, in smoothies and as dressings and sauces. Look for yogurt products labeled as having “live and active cultures” or, better yet, certified as such by the International Dairy Foods Association. You’ll still need to watch out for added sugars.

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NOURISH

Bring Certainty Back

Self-Care

TO YOUR

by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

ow! Summer is over, the kids are back in school and hopefully we all will have what we would call a “regular”

schedule to begin this fall. Start scheduling your day! Why do I say this? Especially following a year like the last, having a schedule brings with it certainty. Certainty is good for our health. Certainty lessens our stress, and we can all admit the levels of stress rose last year. Take inventory of what you may have stopped doing last year. Was it something that made you feel good and relaxed? It’s time to begin those things again.

70 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

Self-care is very important. Self-care reduces stress, the kind of stress that causes disease! Exercise does stress our body but in a positive way — eustress. When we get excited or our pulse quickens, but not due to a threat or fear, we feel alive and happy. Where do we get eustress? Having a hobby is a great way to relax and reduce our stress levels. Those hobbies don’t have to be fitness related, although I love those. They can be something as relaxing as knitting and being still for a moment. Painting is another hobby that quiets the body and focuses you on the project at hand. Journaling can

reduce stress and release thoughts and events from your mind, again reducing stress in you. How many times did I say reduces stress? Stress reduction, in whatever way helps you, is awesome for your health. Self-care can also be a massage, a facial, a manicure or a pedicure. How amazing do you feel after you have pampered yourself a little? Men, if none of those appeal to you, how about lunch with friends, a golf game or a movie? Self-care can mean finding time to sit quietly, meditate and breathe. This is not an all-inclusive list of way to be good to yourself. Because bottom line, that is what self-care is. If visiting family and friends brings you joy, I hope you have an opportunity to do this soon! Enjoy being good to yourself!

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NOURISH HEALTHY

Recipes QUICK

Protein-Packed Penne by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Penne pasta — smooth or furrowed — was born in 1865 when Giovanni Battista Capurro patented a diagonal cutting machine. Capurro was a pasta maker from San Martino d’Albaro in Genoa, Italy. So, buon appetite! Ph

o: ot B

ti s

8 oz

Penne pasta, uncooked

2 tbs

Butter, grass fed

1 lg

Lion’s mane mushroom

2 cups

Spinach, chopped

2 bulbs

Garlic

1 lb

Ground beef, grass fed

1 tbs

All-purpose seasoning

2 tbs

White vinegar

Pink salt to taste Black pepper to taste

Pasta Bring 1 1/2 gallons water to a boil. Add salt and pasta. Boil 12-15

minutes, stirring occasionally, cooked to al dente.

Beef & veggie mix

3 4

1 2

Melt butter in large saucepan on medium-high. Add peeled garlic, sliced mushrooms; cover and let brown.

Add beef, all-purpose seasoning, salt and pepper. Cover and cook beef. Stir in spinach, vinegar and pasta after beef has browned.

Serves 2 | Prep Time 30 min

Food for Thought

Lion’s mane mushroom is great for the brain and also is an adaptogen, which promotes balance in the body. They are anti-inflammatory and, like other mushrooms, can help boost the immune system. Other mushrooms may be substituted in this recipe.

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NOURISH KETO

Lemon-Garlic Mahi Mahi with Asparagus This keto-friendly recipe adds asparagus to healthy, mild-tasting mahi mahi filets to make it a low-calorie oneskillet meal. But if asparagus isn’t your thing, you can omit it or swap it with broccoli, broccolini or green beans. Mahi mahi is relatively easy to find, but can be substituted with fresh tuna, halibut, shark or other fishes with a firm texture. It also pairs well with cauliflower, squash, green salad or a tangy salsa with or without low-carb corn tortillas, as it’s a popular ingredient for fish tacos.

3 tbs

butter, divided

2 tbs

Extra-virgin olive oil, divided

4 (4-oz)

Mahi mahi fillets

1 lb 3 cloves

Asparagus Garlic, minced

1/4 tsp

Crushed red pepper flakes

Lemon, sliced

Lemon for zest and juice

1 tbs

Parsley, freshly chopped; plus more for garnish

Kosher salt Black pepper, freshly ground

Using a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add mahi mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate. Add remaining 1 tablespoon oil to skillet. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

Add remaining 2 tablespoons butter to skillet. When melted, add garlic and red pepper flakes and cook until fragrant, about 1 minute, then add in the lemon, zest, juice and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce. Garnish with more parsley before serving, if desired.

Serves 4 | Prep Time 35 min

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 7 3

NOURISH

PALEO

Tomato-Basil Chicken Cacciatore This chicken cacciatore recipe is both paleo and Whole 30 friendly, resembling traditional Italian recipes closely except for the flour found in some versions for dredging the chicken. Since you’re probably not going to serve this with pasta, feel free to throw a few more herbs and veggies into the pan to create a well-rounded meal.

4 tbs 1 lb

Cooking fat

1/2 lb

Chicken legs, bone-in skin-on

Chicken thighs

1/2 tsp

Kosher salt

1/2 tsp

Black pepper, freshly ground

1/2

Onion, minced

1/2

Red bell pepper, finely chopped

1 cup

Mushrooms, sliced

2 cloves

Garlic, minced

1 tbs

Capers, drained

1 14.5-oz. can Diced tomatoes 1 cup

Chicken broth or water

1 tbs

Basil leaves, fresh, roughly chopped

In a large skillet with high edges, heat 2 tablespoons of cooking fat over mediumhigh heat, swirling to coat the bottom of the pan. Season chicken with salt and pepper and place in pan. Sear chicken until golden brown, about 3 minutes per side. Remove the chicken from the pan and set aside. With the same pan still on medium-high heat, add the remaining 2 tablespoons cooking fat, onions, and peppers and sauté for 2 to 3 minutes, until the onion becomes translucent.

Add mushrooms and continue to cook, stirring for 2 minutes. Add garlic and stir until aromatic, about 1 minute, then add capers and diced tomatoes. Return chicken to pan and cover everything with chicken broth or water. Reduce heat to medium and bring everything to a simmer. Turn the heat down to low and continue to simmer until the chicken reaches an internal temperature of 160°, about 30 minutes.

Serves 4 | Prep Time 35 - 45 min

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NOURISH HEALTHY

Easy Chicken Noodle Soup from Scratch No, you don’t have to cook the bird, boil the carcass for the broth and roll out your own noodles for this recipe — though it’d be even better if you did! Storebought is fine for all three, though you should try for fresh noodles from the refrigerated section for optimal “homemadeness.” It’s not too heavy, the perfect dinner to gather around as the first hints of fall arrive.

1 tbs

Olive oil or butter

1 sm

Yellow onion, chopped; about 3/4 cup

2 ribs

Celery, 1/2-inch chopped

1-2 lg

Carrots, peeled, 1/2-inch sliced (approx. 1 1/2 cups)

4 cloves 2

Garlic, minced Bay leaves

8 cups

Chicken stock

2-3 cups

Chicken, cooked shredded; from rotisserie

6 oz

Egg noodles

1 tbs

Flat leaf parsley, minced

1 tsp

Sea salt

1/4 tsp

Black pepper, fresh cracked; to taste

Heat butter or olive oil in a large pot set over medium heat. Add the onion, celery and carrots and cook until onions are translucent, about 5 minutes. Add garlic and cook for 1 minute longer. Add the chicken stock and bay leaves. Bring to a boil over high heat. Reduce heat

to medium and cook until the vegetables are tender, about 15 minutes. Add the chicken, egg noodles, parsley, salt and pepper. Maintain a low boil until the noodles are tender and the chicken is warmed through.

Serves 6 | Prep Time 25 - 35 min

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 75

NOURISH

MEDITERRANEAN

Tabouli Salad with Cucumber This iconic Mediterranean side dish is characterized by very finely chopped ingredients, especially parsley, to go with the bulgur, which is more of a background ingredient than in some recipes.

½ cup

4 1

Bulgur wheat, extra fine; coarse will need to soak longer, up to 45 minutes Roma tomatoes, firm very finely chopped

English cucumber (hothouse cucumber), very finely chopped

2 bunches

Parsley, part of stems removed, washed, well-dried, very finely chopped

12-15

Mint leaves, fresh, stems removed, washed, well-dried, very finely chopped

Green onions, white and green parts, very finely chopped

3-4 tbs

Lime juice (or lemon juice, if preferred)

3-4 tbs

Extra virgin olive oil

Salt Romaine lettuce leaves to serve, optional

Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside. Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice. Place the chopped vegetables, herbs and

2 3

green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently. Now add the lime juice and olive oil and mix again. For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.

4 5

Serves 6-8 | Prep Time 20 - 35 min

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NOURISH VEGAN

Sweet Vegan Pad Thai with Tofu Pad thai was the gateway dish for many a Thai food aficionado. Tofu is an easy substitute for the animal proteins often included, but the traditional recipe includes a few ingredients that are either hard to find (tamarind paste), nonvegan (fish and oyster sauce) or both. This recipe uses a few supermarket staples to replicate those flavors in delightful fashion!

7 oz.

Stir-fry rice noodles

2-3 tbs

Vegetable oil

16-oz

Tofu, block extra-firm; pressed and cut into ½-inch cubes

Sauce 4 tbs

Soy sauce, low sodium

2 tbs

4 tbs

Maple syrup, pure

2 tbs

Lime juice, fresh

1 tsp

Sriracha hot sauce

Rice vinegar

Vegetables 1 cup

Carrots, julienne sliced; about 3 carrots

Green onions, chopped

For serving 2

Limes, cut into wedges

1/2 cup

Cilantro, chopped

1/2 cup

Peanuts, crushed or chopped

1 cup

Mung bean sprouts (optional)

Prepare ingredients before you begin. Slice carrots, chop the green onions, cilantro and the peanuts. Press your tofu if needed and then chop into ½-inch cubes. Bring a large pot of water to a boil. Add the noodles and cook for 1 minute. Remove from heat and let them soak for 5 minutes. Drain and rinse with cold water. Set aside. Stir all the sauce ingredients together in a small bowl. Set aside. In a large pan (you can use the same pot you

3 4

boiled the noodles in), heat the oil over medium-high heat. Add the tofu, and fry it until all sides are golden brown. Add the noodles, sauce, carrots, green onions and half of the cilantro to the pan with the tofu. Stir as it warms up. Sprinkle peanuts and more cilantro on the top of each serving, with lime wedges and mung bean sprouts on the side. Serve immediately and squeeze lime juice to taste before eating.

Serves 4 | Prep Time 15 - 25 min

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 7 7

health & wellness

DIRECTORY Your guide to Greater Prescott’s medical & wellness professionals.

Ali Askari, MD, FACP

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal Medicine & Cardiology

Amy Schlaifer, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Urology & Urogynecology

Ayad Agha, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Interventional & Vascular Radiologist

Aymee Wilson, RN, BSN

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Road | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com | 928-350-5484

Bardia Sinaei, DMD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Bertrand Kaper, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Orthopaedic Specialist

Brad Hayman, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Podiatry

Brad Hayman, MD

Complete Foot & Ankle Care 3103 Clearwarter Drive, Suite B | Prescott, AZ 86305 www.prescotthappyfeet.com | 928-776-9428

Podiatry

Bradley Benson, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Pain Management

Bradley Williams, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Orthopaedic Specialist

Burt Faibosoff, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Plastic Surgery

Charles Welly, MD

Optima Medical 203 S Candy Lane, #3B | Cottonwood, AZ 86326 www.optimamedicalaz.com | 928-634-9573

Craig Leicht, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Dana Garner, ANP-C

Optima Medical 12075 AZ-69 | Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928-772-1673

78 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

Aesthetics & Wellness Dentistry

Family Medicine Pain Management Family Medicine

Danielle Durnan, FNP

Optima Medical 12075 AZ-69 | Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928-772-1673

Family Medicine

Derek Hewitt, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Ear, Nose & Throat

Donald Huang, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

General Surgery

Evan Simonson, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Podiatry

Francisco Jaume, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Orthopaedic Specialist

Greg Keller, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Orthopaedic Specialist

Heidi Alton, FNP

Optima Medical 12075 AZ-69 | Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928-772-1673

Hemant K. Pandy, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Neurology

Hojat Askari, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal Medicine

Jaffrey Kazi, DMD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Gastroenterology

Jeanette Pilotte, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Jeffrey Osburn, MD

Prescott Women’s Clinic 919 12th Place, Suite 1 | Prescott, AZ 86305 www.prescottwomensclinic.com | 928-778-4300

Jeffrey Osburn, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Gynecology

Jeffrey Sanwick, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Urology

Joel Braun, MD

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-458-7343

John Alessi, DO

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

John Spitalieri, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Joseph Gingo, FNP

Optima Medical 901 AZ-89 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928-404-1488

Family Medicine

Gynecology OBGYN

Pain Management Family Medicine Neurosurgery Family Medicine

PRESCOTT HEALTHY LIVING | SEPTEMBER 2021 79

Joseph Machuzak, DO

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Josephine Kim, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Gynecology

Judah Pifer, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Orthopaedic Specialist

Karissa Walton, NMD

The Mobile Health Doc 140 N Granite Street | Prescott, AZ 86301 www.themobilehealthdoc.com | 928-298-3349

Katie Compuzano, MD

Prescott Women’s Clinic 919 12th Place, Suite 1 | Prescott, AZ 86305 www.prescottwomensclinic.com | 928-778-4300

Katie Compuzano, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Kaveh Karandish, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Luis Fernandez, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Maddie Assar, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Mark Strasser, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Ear, Nose & Throat

Mary Massieu, DNP, FNP-BC

Optima Medical 12075 AZ-69 | Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928-772-1673

Family Medicine

Maryam Emami, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Family Medicine

Melinda Martin, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Gynecology

Michael Stanik, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Urology

Michele McCormick, NP

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-458-7343

Pain Management

Mohammad Golparian, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal Medicine

Nathaniel Welly, PA-C

Optima Medical 203 S Candy Lane, #3B | Cottonwood, AZ 86326 www.optimamedicalaz.com | 928-634-9573

Family Medicine

Paul C. Pflueger, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

8 0 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

Dermatology

Integrative Pain Medicine. OBGYN Gynecology Internal & Cosmetic Medicine Gynecology Radiology

Orthopaedic Specialist

Paul Nguyen, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Urology

Richard Bassett, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Orthopaedic Specialist

Richard Ohanesian, MD

Prescott Women’s Clinic 919 12th Place, Suite 1 | Prescott, AZ 86305 www.prescottwomensclinic.com | 928-778-4300

Richard Ohanesian, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Robert J. Brownsberger, MD

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-458-7343

Pain Management

Sandy Gallo, FNP-C

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-458-7343

Pain Management

Savana Howe, Psy.D

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Psychology

Serj Nazarian, DPM

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Podiatry

Seyed Mohsen Sharifi Takieh, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Cardiovascular Medicine

Stephen Sirota, MD

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-458-7343

Theresa Eblin, FNP

Optima Medical 203 S Candy Lane, #3B | Cottonwood, AZ 86326 www.optimamedicalaz.com | 928-634-9573

Family Medicine

Thomas Hirasa, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

General Surgery

Tina Mickle, FNP

Optima Medical 901 AZ-89 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928-404-1488

Family Medicine

W. Lee Richardson, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9250

Yvette Grijala, FNP-C

Optima Medical 901 AZ-89 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928-404-1488

OBGYN Gynecology

Pain Management

Orthopaedic Specialist Family Medicine

Q&A

Aymee Wilson, RN, BSN WILSON AESTHETICS, PRESCOTT VALLEY

six years ago I stumbled upon the aesthetic industry and fell in love with it, as well. I worked basically two full-time jobs until about two years ago when my husband and I decided it was time to focus on one.

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy lifestyle isn’t just diet and exercise. In general, most would agree that a healthy person doesn’t smoke, is at a healthy weight, eats a balanced healthy diet, thinks positively, feels relaxed, exercises regularly, has good relationships, and benefits from a good life balance. We all define health differently, though, so finding a routine that works for you personally and culturing that environment to fit your needs is what your healthy lifestyle looks like.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? Prior to opening a medical spa, I was a hospice nurse for 10 years, and I loved every minute of it. About

WHAT TYPE OF EXERCISE DO YOU PREFER AND WHY? I have always loved a variety of workouts. I think that moving your body daily in some form is important. I love to hike, do Pilates (and am thankful a new Pilates studio opened next to us!) and lift weights. We are blessed to have our weather and hiking trails.

HOW DO YOU DEFINE SELF-CARE, AND WHAT IS YOUR GO-TO WAY OF PRACTICING IT? It is so easy to get caught up in making sure your life, family, etc., is taken care of first. This is a common statement I hear daily from clients: “I am doing this for me!” I believe that is exactly what self-care is, doing what makes you happy and doing it frequently.

8 2 PRESCOTT HEALTHY LIVING | SEPTEMBER 2021

WHAT IS YOUR FAVORITE HEALTHY MEAL? I love acai bowls. Like really love them. I may have a slight obsession with them.

WHAT IS YOUR BIGGEST HEALTH AND WELLNESS TIP? Move your body, drink water and sleep! And have a glass of wine.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH AND WELLNESS JOURNEY? I have hiked rim to rim in the Grand Canyon two times now in a day with my mom and husband. I am gearing up to hike it again, hopefully this year. It is an amazing accomplishment and unlike anything I have ever done.

Convenient • Friendly • Helpful Caring • Affordable Serving the tri-city area since 1986. POSC allows patients to have elective surgery, spend minimal time recovering at the facility and then continue to recover in the comfort of their own homes – all in the same day.

ANESTHESIOLOGIST Arizona Anesthesia Solutions

OUR SERVICES: General Surgery • Gynecology • Orthopedics Ear, Nose & Throat • Pain Management • Neuro Gastointestinal • Urology

778-9770 • POSC-AZ.com 815 Ainsworth Drive • Prescott, AZ 86301

(480) 420-4027

EAR, NOSE AND THROAT Dr. Derek Hewitt Dr. Mark Strasser

778-9190 778-9190

GENERAL SURGEONS Dr. Thomas Hirasa Dr. Donald Huang

771-1011 771-1011

GYNECOLOGISTS Dr. Katie Campuzano Dr. Luis Fernandez Dr. Josephine Kim Dr. Melinda Martin Dr. Richard Ohanesian Dr. Jeffrey Osburn Dr. Jeanette Pilotte

778-4300 776-8428 583-1000 777-0070 778-4300 778-4300 583-7887

PAIN MANAGEMENT SPECIALISTS Dr. Bradley Benson 445-4818 Dr. Craig Leicht 445-2700 PLASTIC SURGERY Dr. Burt Faibosoff NEUROSURGERY Dr. John Spitalieri

777-5817 (928) 447-7463

ORTHOPAEDIC SPECIALISTS Dr. Richard Bassett Dr. Francisco Jaume Dr. Bertrand Kaper Dr. Greg Keller Dr. Paul C. Pflueger Dr. Judah Pifer Dr. W. Lee Richardson Dr. Bradley Williams

777-9950 708-4545 778-9250 708-4545 777-9950 778-9250 777-9950 778-9250

PODIATRY Dr. Brad Hayman Dr. Evan Simonson

776-9428 777-9950

UROLOGISTS Dr. Paul Nguyen Dr. Jeffrey Sanwick Dr. Michael Stanik

778-3838 778-3838 778-3838

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We’re here to help you, take care of you. Our mission is to provide excellent and accessible medical care. We treat our patients with the utmost respect, dignity and honesty in a healing environment. We have gathered an excellent team of exceptionally qualified Medical Doctors of various specialities and we are all honored to be a part of your health care.

We treat you like our family. PRESCOTT 3124 Willow Creek Rd

928-445-7085 PRESCOTT VALLEY 6946 E. Hwy 69

928-775-9007 CHINO VALLEY 87 S. State Route 89,

928-208-4309

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Prescott Healthy LIVING September 2021

Articles inside

Aymee Wilson, Wilson Aesthetics Beauty & Wellness

Adding Probiotics Improves Overall Health

Planting for Foolproof Family Fun in the Garden

Get Up Earlier to Reframe Your Life

Stretching Releases Tension from Sitting

Take a Self-Care Moment and Just Breathe

Practice Self-Care: Breathe, Focus, Be Present

Minimize your Migraine Pain

Eat to Sustain Yourself and the Planet

Keep Late-Night Snacks Healthy

Self-Care Revs your Productivity, Too

Self-Care Includes Partnership with your Medical Provider

Endurance Makes Everything Easier

Well-Rounded Fitness Includes Balance & Flexibility

Giving Massage is Self-Care, Too

It All Starts with Me Baby

Self-Care is the Portal to Happiness

Teach Your Kids How to Self-Care

Making our World Safe for Furry Family Members