Prescott Healthy Living - October 2021

OCTOBER 2021 prescotthealthyliving.com

Women's Health MONTH

| PLAY | The 5 Best Exercises for Women

(And Everyone Else)

Take These Measures to Reduce Breast Cancer Risk

| NOURISH | Keep Nutritious Foods Ready in the Kitchen

| RENEW | Tap your Spirituality This Fall | PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |

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OCTOBER

CONTENTS

's Health WomenMONTH

Take These Measures to Reduce Breast Cancer Risk

Don’t Neglect your GutHormone Connection 3 Ways Women Can Work Toward Better Health

12 14 16

| PLAY | The 5 Best Exercises for Women (And Everyone Else) Central AZ’s Salida Gulch Trail offers wonders, including traces of the ancients Outdoor Workouts Make You Love Fall Even More Let’s Help our Lymphatic System Lean into the Power of Pilates Let’s Go for a Walk!

Start Kids’ Exercise on the Right Foot

22 24 26 28 30 32 36

Get the Foot Facts Find a Friend & Get Moving

| RENEW | Tap Your Spirituality This Fall Night Meditation Leads to Restful Sleep Get Chilled & Embrace Norwegian Love of ‘Friluftsliv’ Micro-Injuries Path to Acupuncture Healing 31 Days of Happiness Nature’s Impact on Physical & Emotional Health Don’t Hold your Breath Freshen it Up & Let it Go Self-Care Shouldn't Stop at the Workplace Door Maintaining Health, Caregiving from a Distance Bone Density Tests Also Detect Breast Cancer Risk Eat Carefully to Gain Weight Healthfully

4 PRESCOTT HEALTHY LIVING | OC TOBER 2021

18 20 | NOURISH |

38 60 40 62 44 64 46 66 48 68 50 70 52 54 72-77 56 health & wellness

57 78-81 Q&A 58 82 Keep Nutritious Foods Ready in the Kitchen

9 Outdoor Plants that Thrive Indoors How to Soften Opposition to Kale

Changing Bodies Benefit from Mindfulness Veganism in a Nutshell

Fall for these Autumnal Superfoods

Recipes DIRECTORY

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

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Women’s Self-Care IS HEALTH CARE

A

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!

s a 20-year survivor of breast cancer, I can testify to the importance of early detection and quality health care in defeating the disease that is the focus of so many awareness campaigns this month. These have saved so many lives, including my own.

I also know how important self-care has been for keeping my body and mind in the condition I need them to be to stay energized and confident for the great adventures ahead.

Seizing the power to care for ourselves in taking an active role in our health care journeys has revolutionized women’s wellbeing during the past 20 years.

Women’s health, just like men’s, is built on complex interactions between our physical, mental and spiritual selves, which interact in ways that make it easier or harder for us to remain conscious and diligent about caring for ourselves and our health.

That’s why every small action we take in that direction is crucial to the positive outcomes we’re seeking.

While you’re enjoying the autumn weather, remember that taking an extra lap around the park, leaving all the Halloween candy for the kids or finally trying that yoga video you saved months ago will be as important to your health, in their own ways, as your annual mammogram.

Live well,

Laurie

Associate Publisher

6 PRESCOTT HEALTHY LIVING | OC TOBER 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 Jacey Bailey, Marketing Assistant Jenna Leatherman, Marketing Assistant 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

Cathy Clements

Brad Hayman

DPM, Complete Foot & Ankle Care

Dr. Marla E. Jairak

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

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.

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. Brad Hayman has been a podiatrist for over 40 years. After having a successful practice in Sun City, he moved to Prescott in 2006. He’s board-certified by the American Board of Foot and Ankle Surgeons and in wound care.

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.

Ken Lain

Laura Mackey

John Murphy

Dr. Cindy Rollins

Lauri Mackey, CHHC, is the proprietor of Lauri’s Lemonade Stand, a Positivity Podcast for Women and author of Positivity Happens, Creating Happiness and Finding Hope through The Art of Holiatry (hoh-lee-a-tree).

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.

Cindy Rollins is a child psychologist who enjoys promoting mental health and emotional wellness. She has a passion for helping others and has held numerous volunteer roles. She lives in Chino Valley with her husband, son, dog, cats, chickens, and ducks.

Founder & Medical Director, Thumb Butte Medical Center

Owner, Watters Garden Center 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.

CHHC, Positivity Podcaster & Speaker for Women, and Author at Lauri's Lemonade Stand

1 0 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Founder, Make 100 Healthy

Owner, CoachSmart Consulting, LLC

PsyD, Licensed Clinical Psychologist

HEALTH ENTHUSIASTS 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

Loree Walden

Marketing Manager, Yavapai Humane Society 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

Founder & Medical Director, The Mobile Health Doc 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.

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.

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 | OC TOBER 2021 11

Take These Measures TO REDUCE

Breast Cancer Risk

Assessing your personal risk of breast cancer is a complex task for you and your health care provider, involving many factors including some genetic and physical traits you have little to no control over. Other factors are dependent on circumstances like having children and breastfeeding that sometimes can’t or shouldn’t be reversed.

But these exist alongside risk factors you can control, and acting on them reduces your overall risk of developing breast cancer over the course of your lifetime. Anyone can benefit from taking these lifestyle actions that reduce, and in many cases, prevent breast cancer from invading or ending their lives.

Most of these protective measures are related to lifestyle. Breastcancer.org has the following suggestions for reducing your odds of being diagnosed with this disease: LIMIT ALCOHOL USE Multiple studies have found your chances of developing breast cancer grow with the amount of alcohol you consume, regardless of whether it’s wine, beer or liquor. Women who have three alcoholic drinks per week have a 15% higher risk of diagnosis versus women who don’t drink at all, and it increases an estimated 10% per additional drink they have per day. Those looking for ways to reduce their risk should consider not drinking any alcohol or limiting it to no more than two drinks per week.

who regularly get four to seven hours of moderate or higher intensity exercise per week are less likely to get breast cancer, and those who are already diagnosed are encouraged to exercise about four to five hours per week for better physical fitness and improving their prognosis.

Those who want to increase their physical activity should start slowly, consult with their medical provider and work on discovering which forms of exercise they enjoy and are most likely to do on a regular basis.

STAY ACTIVE

MAINTAIN A HEALTHY WEIGHT

Studies have found women

Women who are overweight

12 PRESCOTT HEALTHY LIVING | OC TOBER 2021

or obese, which is generally defined as having a body mass index (BMI) of 25 or higher, have a higher risk of being diagnosed with breast cancer, especially after menopause. Being overweight also increases the chances of breast cancer recurring in patients. You should eat a sustainable, healthy diet that emphasizes fresh fruits and vegetables, whole grains, limited amounts of lean meat and poultry and mostly avoids added sugar, refined carbohydrates and alcohol. Exercising for weight loss and overall health is also important, but has less of a direct impact compared to diet.

AVOID USING ADDITIONAL HORMONES Women treated for menopause-related symptoms with combination hormone replacement therapy using estrogen and progesterone face a 75% higher risk of breast cancer during and for three years after treatment.

Women taking estrogenonly HRT also face a higher breast cancer risk after 10 or more years, but are also more likely to get ovarian cancer. Menopausal women should consider nonhormonal therapies whenever possible or ask their provider about using the lowest-dose hormone for the shortest period possible.

FEATURE

FEATURE

lect Don’t NegGut-Hormone YOUR

by Dr. Rebecca Chatfield, Naturopathic Medical Doctor, The Mobile Health Doc

W

hat’s your gut got to do with it? A lot!

Even though digestive health isn’t usually the first thing that comes to mind when considering hormone imbalances in women, it is often one of the most important places to find the root cause, answers and long-lasting relief many are looking for.

A wide variety of gynecological and reproductive conditions are influenced by the health of your gut. There are many ways the gut ecosystem can become imbalanced. These are some common offenders:

and poor nutrition * Diet (i.e. processed foods, sugar, saturated fats)

* Chronic stress toxin * Environmental exposure (i.e. pesticides, heavy metals, mold) medications * Certain (antibiotics, NSAIDs, Tylenol, PPIs, and oral contraceptives)

* Alcohol triggers like * Food gluten and dairy

One of the easiest ways to get started repairing and replenishing the gut is with an important determinant of healthnutrition! Below is a list of some foods for a happy, healthy gut: foods are * Probiotic made up of good bacteria that help in fighting off bad bacteria and work to maintain microbe balance. Try a side of kimchi, sauerkraut, pickled vegetables or dairy free yogurt with your next meal. foods are a * Prebiotic form of fiber that act as a food source for your friendly bacteria.

Some examples include dandelion greens, garlic, onion and believe it or not — chocolate! fiber foods * Insoluble act as a cleaning agent by helping move waste through the intestines and colon. This is not only good for the gut but also helps prevent unwanted metabolized estrogens from accumulating.

Dark leafy vegetables,

14 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Connection

brown rice, apples and berries are some easy options to incorporate into meals. fatty acids * Omega-3 foods have powerful anti-inflammatory benefits and are critical for healing an inflamed gut.

Wild caught salmon, sardines, flax seeds and walnuts are all great ways to get these healthy fats into your diet. And don’t forget, healthy fats are essential building blocks needed for hormone production.

Amino acid * rich foods provide the vital nutrients to help with growth and repair of the gut lining.

Bone broth is high in amino acids, collagen and gelatin, which strengthen connective tissue in the gut.

Let today be the first day of a new way of eating.

For assistance in making nutritional changes that affect hormone balance, seek out a complementary health care practitioner.

Happy healing ladies!

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s y a W 3 Women Can Work FEATURE

TOWARD BETTER HEALTH Much research has been done over the years about the contrasts between how women and men approach health care and selfcare. Women are 33% more likely to see a doctor, according to the Centers for Disease Control and are a full 100% better at sticking with health screening and preventive care routines.

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

Many women are doing a good job of taking care of themselves.

But there are some areas in which they need to be extra vigilant, either because they face higher risks or are less likely to participate in a healthy behavior: BONE HEALTH

STRENGTH TRAINING

Women are four times more likely to be diagnosed with osteoporosis after age 50 than men. They can work to prevent this by ensuring they consume calcium through dairy products, dark leafy green vegetables, canned salmon or tuna or fortified products including some plant milks, cereals and grains.

Vitamin D, the other critical nutrient for bone health, is best absorbed from sunlight or select foods including oily fish or fortified milk. In some cases, supplements of one or both may be recommended.

Most research reports women to be less active than men, and the gender gap can become a chasm without strength training.

Women have the most to gain from it, since it promotes higher bone density as well as builds muscle and burns fat.

Find out which type of strengthening exercise you enjoy enough to do at least twice a week.

You can use weights, resistance bands or a combination, but be sure to ratchet up the intensity as you progress.

1 6 PRESCOTT HEALTHY LIVING | OC TOBER 2021

CAUTION WITH ALCOHOL The CDC says women have a higher risk of liver and heart disease and cognitive difficulties from drinking smaller amounts of alcohol than men do.

As a result, women should maintain awareness of how much they are drinking and to push back against the urge to order that second drink, looking for healthier and more refreshing alternatives.

The CDC’s current recommendation is for women to limit themselves to one drink or less per day.

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FEATURE

GET THE

Foot Facts

by Brad L. Hayman, DPM, Complete Foot & Ankle Care

Everyone should be able to walk without pain and improve their quality of life.

Here's what you should know:

1 2 3 4 5 6

Nine out of 10 women wear shoes too small for their feet.

The average adult takes between 4,000 and 6,000 steps a day.

Heels that are 2½ inch or higher can increase the pressure on the forefoot by 75% leading to inflammatory pain and/or injury.

The average woman walks 3 miles more per day than the average man.

Women have about four times as many foot problems as men. High heels are partly to blame.

Humans have approximately 8,000 nerves in our feet.

7

About 6% of the U.S. population has foot injuries, bunions, flat feet or fallen arch complaints each year.

8 9 10 11 12 13

Sixty million Americans, or 25% of the population, have “flat feet.”

Feet are largest (swollen) at the end of the day.

There are about 250,000 sweat glands in your feet combined.

About 20% of the U.S. population have “high arches.”

in a lifetime.

The average person walks about 100,000 miles

The human foot contains 26 bones, 33 joints, 107 ligaments, 19 muscles and tendons.

1 8 PRESCOTT HEALTHY LIVING | OC TOBER 2021

14 15 16

Plantar fasciitis affects about 10% of the U.S. population.

75% of Americans will experience foot problems at one time or another.

Walking is the best exercise for your feet.

It contributes to your general health by improving circulation and weight control.

17 18 19 20

25% of all your bones are in your feet. When these bones are out of alignment, so is the rest of your body.

In America, the average shoe size has gone up two sizes over the past 40 years.

Only a small percentage of the population are born with foot problems.

Often it is heredity, diabetes/ neuropathy, vascular disease, neglect, ill-fitting shoes, overweight and/or injury that brings on many foot problems.

In general terms, managing health issues with good general care, exercise, proper fitting shoes and professional foot care can help women (and men) lead a better quality of life with less foot pain.

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FEATURE

Find a Friend

& Get Moving

by John Murphy, Founder Make 100 Healthy Foundation

T

he stress of just living life and our reactions to all the numerous domino effects surrounding us can be staggering.

How do we conquer being so drained and mentally tired? How do we manufacture energy?

Sometimes, the answer lies in the needed friend, husband, sister, son, work associate, neighbor, whomever you can partner with to take a walk, hike, bike ride. You get it. Find a pal and get moving. (Maybe it’s even jumping jacks with your kid as you watch TV).

The Centers for Disease Control and Prevention tell us that partnering up helps our motivation, sense of adventure and consistency. And, women of all ages benefit from a moderate amount of physical activity, preferably daily. Physical activity need not be strenuous to achieve health benefits.

And while we all know that moving is good physically, it’s an excellent way to bolster

our coping mechanisms.

When exercising, we are stepping away from our stress, giving our brain a break and perhaps gaining new perspective.

By finding a way to move more daily, you are helping yourself be healthier, happier and likely more vibrant.

CONSIDER: (walking, biking, * Hiking mowing the grass, etc.)

* Consciously hydrating use of * Researching supplements, vitamins more veggies, * Adding cutting down on meat

* Making time for yourself Each of these decisions can be universally applied regardless of gender. If you don’t feel well, think about why. Our mental health can be improved by making small, but important changes.

The transformation can be amazing.

2 0 PRESCOTT HEALTHY LIVING | OC TOBER 2021

November MEN’S HEALTH MONTH

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Prescott.Healthy.Living PrescottHealthyLivingMagazine

5

PLAY

st Exercises Befor Women (AND EVERYONE ELSE)

You want to be a strong, healthy woman. You crave the physical, mental and aesthetic benefits of having a lean, agile, muscular body. You’re looking for the power, the selfassurance, the contentment and outright joy that can accompany such well-being.

B

ut your time is limited — how do you make sure the time you’re able to spend is used effectively?

Walking by itself will take too long to give you the abs and thighs and arms you’re looking for. How do you best rev things up, and is it different from what a man would need to do?

As it turns out, the best moves don’t really vary between genders, so you can choose whatever exercises meet your personal goals and needs. That being said, many women do have similar areas they want to concentrate on: core, thighs, buttocks, shoulders.

Here are five exercises that can be easily incorporated into any workout to get your heart, lungs and limbs pumping; little to no equipment required!

If possible, support yourself with your hands and feet while keeping your body in a straight line while moving it up and down while keeping your elbows locked. If this is too difficult, try doing it from your knees, where you’re still lifting just over 50% of your weight with your arms. Repeat 15 times or as many as you’re able.

BRIDGES These are essentially reverse pushups, great for lower-body strength and sculpting your rear while also helping to keep your back strong and dependable. Keep your body straight as you lift your hips off the floor, holding them there for a few seconds before easing them back down. Repeat up to 20 times

PUSH-UPS

TRICEP EXTENSIONS

People still do these because they’re one of the best at engaging every muscle you have. But they’re especially great for toning your arms and building your overall upper-body strength, if you use the proper form.

Switching back to the upper body for a moment, these are great for your entire upper arm, including the trapezoid muscles that sometimes get left behind. Start in lunge position while holding a light weight in each

hand in front of you (graduating to heavier ones over time). Lean over your front knee and lift the opposite arm straight out to the side, then switch sides. Repeat up to 30 times.

GOBLET SQUATS

Doing these helps ensure you have full range of motion with your ankles, knees and hips and solid lower-body strength. Stand holding a kettlebell or barbell close to your chest, spread your feet out and bend your knees into as deep a squat as you can, then stand back up. Repeat up to 20 times.

HIIT INTERVALS High-intensity interval training is the ultimate time-saver for those with a little experience, these can be done with nearly any cardio or bodyweight exercise. A typical approach is to do the movement for 3 minutes at approximately 50% of your top capacity, then 20 seconds at 75% of your maximum effort and then 10 seconds at your absolute maximum capacity.

PRESCOTT HEALTHY LIVING | OC TOBER 2021 2 3

tral AZ’’s en C Salida Gulch Trail OFFERS WONDERS, INCLUDING TRACES OF THE ANCIENTS

S

alida Gulch is a ravine through the Bradshaw Mountain foothills that incorporates high desert prickly pear, riparian willow and walnut trees, mountain ponderosa and views of grassy chaparral hillsides just a few hundred feet of elevation change, plus etchings left by an ancient civilization.

All this makes the trail that loops through it one of the most interesting you can find in Greater Prescott.

Once you get to the trailhead, it’s a short walk from a large parking lot to an unbridged crossing over Lynx Creek’s bed. If it’s running too fast, you’ll need to try again another day. You can choose to see the petroglyphs early on by going to your left or save them for the end by bearing right, which gives you a heart-pumping ascent and more gradual descent.

These rock carvings could be related to the Lynx Lake Ruins, which you likely drove past on your way to the trailhead, a Native American settlement last occupied around the year 1300. The symbols and figures are remarkably

prominent, clustered on a single boulder near the 1-mile mark.

As you proceed farther into the gulch, the trail follows the stream bed that formed the ravine, which rarely contains more than a puddle or two, as the vegetation gradually shifts to juniper and manzanita.

The pine trees begin to sprout as you approach the trail’s high point after just over 2.5 miles, after the route has doubled back along its narrow loop.

Don’t forget to look for your favorite peaks along the way and especially at the top. The horizon extends along the Bradshaw Mountains to Granite Mountain and over to Mingus, and with any luck extends to those vaunted San Francisco Peaks.

The final section goes down the gulch’s wall quickly, using a few switchbacks beloved by mountain bikers as they glide back to the entrance.

Whichever direction you take, the Salida Gulch Trail gives users a sweeping glimpse of the region’s natural and human history.

24 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Salida View Trail #95 Trail etiquette is an important part of keeping our trails fun and safe for all trail users

SHARE THE TRAIL

3/3/2014

PLAY

SALIDA GULCH TRAIL NO. 95

Salida Gulch is within the Lynx Lake Recreation Area, with its trailhead about 2 miles northeast of the lake, and hikers (but no bikers or horses) can go down to the lake by taking Johns Tank Trail No. 94, which branches off near southernmost end of the loop and goes for 1 hilly mile until reaching the shore.

Parking fees: None Uses: Hiking, mountain biking, horseback riding Distance: 4.2 miles Level of difficulty: Moderate Elevation: 5,350 feet to 5,770 feet

Photo: Stellar Jay Bird | Map: USDA Forest Service

This is a loop trail you reach from Prescott National Forest’s Salida Connector Trail No. 9263. To get there, take State Route 69 to Walker Road (Costco is at the intersection) and turn south toward Lynx Lake. Continue for 1.2 miles until you see the Lynx Lake Ruin sign and then turn left onto Lynx Creek Road. Go past the day use area and travel just under a mile to the end of the road, bearing right going down the hill until reaching a large lot with parking for single vehicles and horse trailers. Go to the trailhead and take No 9263 over Lynx Creek, after which you’ll quickly come to a gate and see Trail No. 95 on the right.

Sasha with Ken Hodne | Photo: Karen Shaw

Outd

PLAY

s t u o k r o door W

Make You Love Fall Even More

Summer is beautiful in Greater Prescott, drawing visitors from across the state and world to savor its wondrous lakes, challenging mountains, luxuriant forests and otherworldly granite boulders and walls.

But its warmest days and biggest crowds can make it difficult to get outside as much as we’d like to, even though many of us are at our happiest and most energetic when we’re under the sun. Now we can emerge from our homes and gyms to inhale the sheer goodness of our surroundings and infuse our bodies and souls with it through our favorite outdoor workouts!

TRAIL RUNNING If hiking and running are your two favorite activities, don’t feel like you have to choose between the two!

It can get a little too hot in the summer to really enjoy this, but slicing through the crisp fall air between trees of all sizes and colors while leaves crunch under your feet can be electrifying!

JUMPING ROPE This may take you back to your school days, but this playground staple definitely isn’t kids’ play. This cardio pounder will have you picturing Muhammed Ali as

you hop and skip, maybe on a pile of (nonslippery) leaves to cushion your joints a bit.

YOGA Doing the salutations and stretching and bending and focusing is so much easier when you’re in nature with so many natural and soothing sights and sounds beckoning to you. The cleansing fresh air will be so much more refreshing than what you’re going to be able to get in any indoor setting.

MOUNTAIN BIKING

The trails are considerably less crowded, giving riders

a little more room to spread their wings as they swing and glide past the wonders of the landscape, with the coming chill in the air wicking away your heat and urging you over that next hill.

GOLF As long as you’re carrying your clubs and not riding in the cart, this can be a pretty solid cardio and strength activity, made more enjoyable than ever by the mild autumn weather and ever-changing leaves and needles. They’ll even take the edge off those frustrating missed shots!

PRESCOTT HEALTHY LIVING | OC TOBER 2021 27

PLAY

Let’s Help

Our Lymphatic System

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

W

hen it comes to women’s health, I believe a main factor to pay attention to in our bodies is the lymphatic system.

As part of your immune system, the lymphatic system is a network of vessels, nodes and tissues that clean nearly every cell in our bodies.

It does this by removing toxins, metabolic waste and more. Lymph tissue helps fight infection by generating strong white blood cells.

Our lymphatic system,

part of our immune system, has many functions. These include protecting our bodies from illness-causing invaders, maintaining healthy body fluid levels, absorbing digestive tract fats and, again, removing cellular waste.

The lymph nodes filter out harmful substances, they also contain immune cells called lymphocytes that destroy bacteria and cancer cells. The filtered fluid is then returned to the blood circulation.

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Here are some natural ways to cleanse the lymphatic system:

* Exercise, regularly and consistently. brush * Dry your skin.

* Get massages. * Drink plenty of water. greens to * Eat promote lymph flow.

Local

EVENTS

Sept. 4 - Dec. 6

Hiking Spree Highlands Center for Natural History highlandscenter.org

Sept. 10 - Oct. 31

Pumpkin Fest & Corn Maze

At Mortimer Farms - check hours online

Oct. 16

Prescott 6’er Mountain Bike Race 7 a.m. at Pioneer Park

Oct. 30

Costumes for Kids 5K Fun Run 9 a.m. at Courthouse Plaza

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

(Lap Swim, Family Swim & Group or Private/ Semiprivate Lessons Available)

YMCA Dance Program

Ongoing

Team Gymnastics at the YMCA

EVENTS

Discovery Saturdays

Last Saturday of the month Highlands Center for Natural History

Dance & Fitness Classes

at Elks Theatre

Prescott Farmers Market Saturdays 7:30 a.m. to noon YRMC Parking Lot www.prescottfarmersmarket.org

Garden Classes

Saturday mornings 9:30 a.m.

Watters Garden Center

Prescott Valley Farmers & Artisan Market

Sunday mornings 8 a.m. to noon 3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

Lean

PLAY

INTO THE

Power of Pilates

Since it was developed almost 100 years ago by Joseph and Clara Pilates, the bodywork program that bears their name is more popular than ever.

Followers are practicing this low-impact, core-focused exercise regimen that can be done with mat exercises as well as with the “reformer” and other specialized devices in a studio.

Either way, the goal is to improve flexibility and posture while strengthening muscle.

It’s a pathway to longer, leaner muscles that helps with sports performance as well as everyday functional movement. It’s gentle yet challenging and can be done by anybody including older adults, heavy individuals, those recovering from an injury and others looking for an alternative form of exercise.

It’s not usually considered cardio, but it can aid with weight loss through building muscle and encouraging an overall healthy lifestyle.

Pilates has many more advantages to offer you, including: AWESOME ABS AND CORE STRENGTH The core is called the “powerhouse” in Pilates’ lingo, which tells you how much attention it gets from Pilates movements like the “roll up,” “the hundred” and the “series of 5.” You’ll be able to crush everything from gardening to kayaking! The benefits extend well beyond your fitness and hobbies to on-the-job tasks, your overall stability and protecting your lower back against future injury and pain.

FULL-BODY STRENGTH While it is committed to charging up your core, Pilates doesn’t leave any muscle group behind, elongating and loosening them all while pushing you to test your body’s limits

without risking injury.

You’ll get a lean, tonedall-over body as a result.

BETTER MENTAL HEALTH AND CONCENTRATION As with any type of physical activity, many who practice it report feeling more positive and energetic after a session. Pilates pushes you to focus on your breath, mind and full body. Be aware of how they function together, promoting better concentration and reducing stress.

LOWER BLOOD PRESSURE Research is linking Pilates to reduced blood pressure for people with hypertension, including older women, obese younger women and

middle-aged adults. One 2020 study reported middleaged hypertensive adults had lower blood pressure for 60 minutes following a Pilates class. Lowering your blood pressure is a crucial step toward improving your heart health.

IMPROVED CIRCULATION The continued controlled movement of Pilates promotes the circulation of movement throughout your body to bolster your cardiovascular system as well as your immune system.

The improved flexibility that Pilates brings also aids the circulatory system.

STRAIGHTENS YOUR POSTURE Pilates targets asymmetrical

muscle development that can be caused by bad posture and promotes body awareness by teaching you to keep your shoulders straight, pull in your navel and keep your spine in alignment. Your weight is distributed the way your body was designed for and good posture relieves stress on your back and joints.

YOU CAN DO IT AT HOME You can try Pilates out in the comfort of your home using online classes. Mat Pilates uses bodyweight to provide the resistance the equipment does in the studio, and you can use weights, foam rollers and other props to simulate the machines used in a formal studio.

PRESCOTT HEALTHY LIVING | OC TOBER 2021 3 1

PLAY

Let's

GO FOR A WALK

by Loree Walden, Marketing Manager, Yavapai Humane Society

D

o you sometimes feel taking your dog for a walk is more of a chore than an enjoyment?

The funny thing is, once I get out there and start walking with my girl, I almost immediately have an “attitude adjustment” and start to get a little pep in my step and enjoy my time with her. I find myself talking to her about what the day is going to hold, telling her how cute she is, stopping with her to look at a plant or flower and just enjoying nature.

After a long day at work, the last thing I want to do is come home and go for another walk, but I’ve gotten to the point now where I look forward to one. By heading out with my girl, I get to talk to her about my day, and it just seems to make all the stress of the day go away.

Not only is walking your dog a great stress reducer and time to commune with nature, it also helps keep both you and your dog healthy.

It’s a great way for them to burn off some energy and help with joint

health, especially if they just tend to lay around all day while you’re at work.

Our time out walking is exercise for her and for me, and what’s great is it doesn’t really feel like I’m exercising. We usually walk for 30 minutes every morning and every afternoon, which means that I’m getting an average of an hour of exercise every day and she is too, which is a good thing as she is a big fan of treats, and I haven’t mastered the art of saying no to her!

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Taking your dog for walks every day offers the opportunity for both of you to continue to bond and build trust because you both get to spend time together each day, which helps create a strong and happy relationship. It’s fun to watch her explore new things she sees or smells. I sometimes chuckle at her curiosity, especially when she’s looking at something and then looks at me as if to say, “What’s this?”

She’s made me look at the world with the same curiosity as she has, and it has made me think about even the simplest things a little differently.

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– Unknown

Jimmy | Photo: Karen Shaw

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Start Kids’ Exercise ON THE RIGHT FOOT

It’s never been harder, or more important, to help your children get and stay active.

S

edentary living and obesity is on the rise with youth and young adults, so parents need to press the importance and fun of being physically active starting in toddlerhood so it becomes a normal and enjoyable part of their lifestyle alongside their devices.

Many families have been successful at keeping their kids active through activity-based video games, and they can be a valuable tool for keeping them off the couch, but you’ll need to keep them engaged with “real life” nature, sports and people.

Here are a few ways to light the spark within them.

BE THEIR ROLE MODEL Let them “catch” you during your workouts, take them to your volleyball matches, and let them see that exercise is a valued part of your life.

Volunteer for youth sports leagues before your kids are even old enough to play, so they can hang out around that environment so it’ll be a seamless transition when they are able to sign up.

FOCUS ON FUN Whenever your child discovers something they enjoy doing that raises their heart rate and turns their grin into a toothy smile, let them dive into and explore it; keep them swimming, hiking, dancing or kickboxing, whatever

3 6 PRESCOTT HEALTHY LIVING | OC TOBER 2021

it turns out to be. During family visits to the zoo or amusement park, pack in the walking and running. Take the long way whenever you can, but don’t tell anybody that’s what you’re doing!

EXERCISE FOR TRANSPORTATION Walk or bike with them to school, the park, the library and the grocery store whenever it’s feasible.

Teach them these are valid forms of transportation as long as they’re done safely. This will help keep them fit and make them less dependent on greenhouse gas-emitting vehicles to reach any destination they need to.

Dre Caldwell, DanceFit | Photo: Blushing Cactus Photography

No generation of kids has grown up around and interacting as much with screens as today’s kids, and they’re even more likely to spend their careers looking at a screen than those who are college-age now.

PLAY

RENEW

TAP INTO YOUR

y t i l a u t i r i Fall SpThis A

utumnal shifts in temperature, vegetation, atmosphere and the fall holidays of Halloween and Dia de los Muertos can put people into a pensive mood. Nature is preparing for its winter slumber, and, while we don’t hibernate, many of us can’t help but slow down after the blaze of summer is gone.

After a busy few months of trying to stay cool, we’re suddenly there. For many of us, it’s the perfect time to turn to the warmth of our spiritual lives.

Here are some of the major steps to take in your journey:

PRACTICE DAILY MEDITATION This doesn’t have to be a religious exercise. Learning how to let go of your racing thoughts and fears and just be still with your mind

isn’t easy at first, but with practice you will be able to access your intuition and the answers it’s been trying to send to you for years. You can do this through prayer, mindfulness or a guided meditation exercise that invites you to be at peace.

TAKE ACTION IN THE COMMUNITY It’s a way of using your energy to help bring good to others. Helping those in need also helps your own spirit. When you give, you also receive. You are a part of a community, so by contributing to the community spirit, you contribute to your own spirit and reinforce your place within the community.

SURROUND YOURSELF WITH NATURE Nature works at its own pace, and when you tune into it during a forest hike,

a fishing trip or keeping fresh flowers and branches in your living room, you tune away from your problems and into a wider world. Regardless of how busy we get, we are still creatures linked to the ebb and flow of the natural world, so focusing on that keeps us grounded with who we really are.

TRUST YOUR GUT Just as looking to nature can bring about spiritual renewal, listening to what our minds and bodies are telling us can help us know what our priorities are and how we should respond to the challenges before us.

Meditating will help you form a deeper connection with your intuition, but just doing a “gut check” when deciding how to respond to a situation may send you in some good — and surprising — directions.

APPRECIATE WHAT YOU HAVE As fortunate as we are, some people are never satisfied with what they have. True spirituality means appreciating immaterial things — the things you don’t have to work for. At this moment, you possess valuable treasures. Just your ability to understand these words is a blessing. If your treasures seem small, it is only because you are not appreciating them.

Look at the good and your spirit will be refreshed.

If there’s a common theme to all this, it is learning to look at and experience things from a different point of view.

Living a spiritual life doesn’t mean retreating from the world but trying to find what matters the most to you, and let that steer your way.

PRESCOTT HEALTHY LIVING | OC TOBER 2021 39

Night Meditation LEADS TO RESTFUL SLEEP Morning is often presented as the ideal time of day to meditate.

A good, deep session after we first get up can be great for starting our day calm, focused and optimistic.

But trying it out before going to bed, either in addition to or in lieu of the beginning of the day, may be that elusive ticket to a solid night’s sleep that you’ve been searching for.

B

edtime is when so many of try to wind down, but when we get to that stillness we have to try to bring our minds to a screeching halt, emphasis on the “screech.” Without the distractions of the day our internal chatter gets louder and more insistent, trying to get the last word in. Suddenly you feel like you’re more awake than you’ve ever been in your life.

Through meditation you teach your brain to come to a state approaching rest, at peace and not chasing after every figment of thought or fancy that comes into your head. There are many forms of guided meditation wind down

your thought process and make your brain receptive to the slumber you need to function healthfully the next day.

Here is a short mindfulness meditation exercise you can try as you’re getting into bed for the night. You can record yourself or someone else reading the script, or read it to yourself a few times until you can guide yourself from memory.

Standing next to your bed, take a few deep breaths.

Center yourself in the present moment, bringing your awareness to the body as it is right now.

4 0 PRESCOTT HEALTHY LIVING | OC TOBER 2021

When you climb into bed, remain aware of what is occurring in the body.

As you lie down, feel the body assume a resting position.

Use the breath to bring mindfulness to the body and cultivate relaxation.

As you breathe in, feel the lungs fill with air.

When you exhale, feel the body soften into your mattress.

RENEW

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Get Chilled &

e v o L n a i Norweg OF ‘FRILUFTSLIV’

G

reater Prescott is known around the state and country for not being Phoenix. For being delightfully livable in the summer and for being the one thing the sprawling Valley can’t be in the colder months: a winter wonderland.

This reality steers many desert-dwellers away from our communities, but they don’t know what they’re missing as they huddle inside when the mercury tumbles below 65 degrees or so.

The Scandinavians call it “friluftsliv,” a mashup of the Norwegian words for “free,” “air” and “life” that’s been attached to a dedication to open-air living while leaving nature undisturbed.

Given the Scandinavian climate, the implied subtitle for this is: “No matter how cold it gets.”

The term and what it represents has taken off in the U.S. over the past

year-plus as much of our recreation has been moved to the great outdoors for safety’s sake, leading many who didn’t already know to discover just how awesome it feels to be there.

Now that we’re moving deep into the fall season and ever closer to winter it’s time to reaffirm our commitment to friluftsliv when we’re freezing — whatever that means to us.

*

Fill in the gaps in your winter wardrobe so you and your family will be prepared for all of these new adventures.

As the Norwegians joke, “There’s no such thing as bad weather, just bad clothing.”

a weekend * Plan camping trip at one of the sites in Prescott National Forest that doesn’t shut down after Halloween, which includes

4 4 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Yavapai Campground in Granite Basin or White Spar, though availability there is limited in the winter. into birdwatching * Get around Watson, Willow and Goldwater lakes. a hammock * Put or two up in your backyard. Now. up an al fresco * Set office with a great view, wherever you can find one. a trail you do all * Hike the time in summer, but never do in winter (but be careful when it’s muddy or wet). through the * Stroll drive-thru “Valley of Lights” display in Prescott Valley’s Fain Park on the designated night, currently scheduled for Nov. 30.

Embrace

RENEW

RENEW

Micro-Injuries

PATH TO

Acupuncture Healing

by Dr. Robert Benhuri, D.Ac - Synergy Wellness Center

A

cupuncture is a branch of traditional Chinese medicine that originated around 3,000 years ago.

It gradually made its way out of China and across Asia, eventually reaching the rest of the world in the last century.

It aims to both maintain health and treat disease. Acupuncture is completely natural and does not involve any drugs or medication. It works by stimulating the body to heal itself, using its own resources.

Typically, acupuncture is performed by placing fine needles at specific points on the body.

These needles are as thin as human hair, sterile and disposed of after a single-use.

But how does it work?

When the needles are inserted into the skin, the nervous

system registers this as a micro-injury. This triggers the brain to release chemicals called endorphins. Although these are produced naturally by the body, they work in a similar way to opiate medication.

They have the effect of relieving pain and produce a feeling of calm and well-being.

This micro-injury also acts as a diversion for the brain, distracting it from pain signals elsewhere in the body. Think about when you bang your elbow or stub your toe.

Your automatic reaction is to rub it. Without knowing it, you are changing the way in which your nervous system processes the pain signal. Acupuncture works in a similar way.

Acupuncture has repeatedly been clinically shown to improve blood circulation, increasing the rate at which

4 6 PRESCOTT HEALTHY LIVING | OC TOBER 2021

oxygen is supplied to the muscles and organs and speeding up the excretion of toxins. Because of this, it can be used to reduce inflammation, regulate hormone levels and benefit the immune and digestive systems. It also relaxes the muscles, relieving stiffness and discomfort.

As well as relieving pain and improving many physical symptoms, acupuncture also places great importance on the connection between the body and the mind.

One of the major ideas behind it is that any emotional disturbance can result in physical illness and vice versa. To this end, acupuncture regulates the levels of

neurotransmitters such as dopamine and serotonin and improves the symptoms of depression and anxiety. It also affects the wavelengths at which the brain functions in a similar way to deep meditation. This helps to reduce stress and improve sleep.

Be sure to check out next month’s issue of Prescott Healthy Living to learn more about acupuncture, how it works and how it can help you.

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31 RENEW

Days of Happiness

Positive vibes and happiness will surely follow when you commit to doing one positive thing every day for a month!

* Clean the Bed Sheets * Listen to Music * Meditate * Treat yourself to Flowers * Compliment Someone Like No One * Dance is Watching Yourself * Take Out for Lunch

* Go to bed an hour earlier

* Take a Bubble Bath * Do Something Creative * Drink More Water * Go for a Walk * Catch Up With a Friend * Read a Book * Learn Something New * Try Something New * Help Someone

4 8 PRESCOTT HEALTHY LIVING | OC TOBER 2021

* Start a Journal * Practice Yoga * Exercise Making a * Try New Recipe * Make a Fancy Breakfast * Listen to the Birds a Room in * Tidy your Home * Visit Somewhere New

* Watch the Sunrise Healthy * Make Food Choices * Stay in your PJs All Day * Enjoy Nature * Watch the Sunset from * Disconnect Social Media

HAPPY FEET, HAPPY LIFE

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PRESCOTT HEALTHY LIVING | OC TOBER 2021 49

RENEW

Nature’s Impact ON PHYSICAL & EMOTIONAL HEALTH

by Cindy Rollins, Clinical Psychologist and Board Member, The Launch Pad

A

s a youth, some of my fondest memories include riding horses through the forest, biking with the neighbor kids or camping in national parks with family.

I continued to enjoy the outdoors throughout adulthood, but last year especially my outdoor experiences assisted me in managing the stress of 2020. I noticed how much I looked forward to the weekly hikes with a group of female friends as we trained for rim to rim of the Grand Canyon for The Launch Pad’s Trek for Teens fundraising event.

This time outdoors helped me feel socially connected and a sense of community and normalcy, while also providing a host of other mental and physical benefits.

The positive benefits of time spent outside is not surprising as evidencebased studies suggest “getting out into the wilderness” regularly helps people become more attuned to their

surroundings and live healthier and longer lives (Cervinka, R., Röderer, K., & Hefler, E., 2012).

Exposure to nature is linked to benefits including improved attention, lower stress, elevated mood, reduced risk of mental health conditions and increases in empathy and cooperation (Lee, K.E., et al., 2015). Research shows that just 20 minutes in a park is enough to improve well-being.

Research by Berman, M.G., et al., (2019) suggest that being outdoors can improve your health and well-being by:

LOWERING YOUR BLOOD PRESSURE, REDUCING STRESS Spending time walking among or simply looking at trees lowers blood pressure and reduces stress-related hormones cortisol and adrenaline.

IMPROVING MOOD Anxiety, depression and anger are decreased after spending time outdoors.

5 0 PRESCOTT HEALTHY LIVING | OC TOBER 2021

IMPROVING FOCUS The natural world allows our brains to take a break from stress and allows us to be more present, more in the “here and now.”

IMPROVING DAILY PHYSICAL FUNCTIONING Individuals who spend regular time outdoors report fewer sleep difficulties, complained less about aches and pains, and enjoyed improved mobility and performance of daily activities.

STRENGTHENING SOCIAL CONNECTION Spending time outdoors with friends or loved ones, such as hiking together, is shown to increase emotional bonds, empathy and strengthen connection.

Understanding the scientific benefits of spending daily time outside helps me create a routine of outdoor activities. It helps one connect to a cause, increase a sense of purpose and boost physical and emotional well-being.

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RENEW

Don’tYourHoldBreath

Freshen it Up &

Let it Go D

on’t forget to check your breath. Changes in today’s work and lifestyles have meant many of us don’t get to see each other as much as we used to, and we must make a special effort to socialize.

When we do see each other in the flesh, we’re making a first impression all over again. You don’t want halitosis to cast any kind of pall over the joyous reunion.

It’s usually an issue you can easily take care of yourself.

In some cases bad breath is related to medications, to an underlying condition such as periodontal disease, dry mouth, seasonal allergies, chronic sinus or lung infections, diabetes or kidney and liver problems.

If you currently have one of these ailments or the following home remedies don’t improve your breath,

you should consult your dentist or doctor.

BRUSH, FLOSS AND SCRAPE MORE OFTEN The daily recommendation for overall dental health is to brush at least twice a day and floss at least once, though you can always do them more often if concerned about your breath or possible tooth decay.

Brushing your tongue or using a tongue scraper is also important for eliminating bacteria that tends to accumulate on its surface.

AVOID CERTAIN FOODS If you’re going to be heading out to see someone after lunch or dinner and are concerned about your breath, don’t eat the perennial worst offenders, garlic or onions. The sulfuric compounds that

5 2 PRESCOTT HEALTHY LIVING | OC TOBER 2021

cause their odor make it down to your lungs and continue to affect your breath, so toothpaste and mouthwash can’t cover it up.

USE MOUTHWASH REGULARLY It can help to mask some odors when you’re in a pinch, but the best products are formulated to also kill bacteria and other germs that cause smelly breath and tooth decay, so adding it to your routine will help stop both at the source.

HYDRATE Drink plenty of water to make sure your mouth doesn’t get dried out, since saliva helps keep odorcausing bacteria in check.

Coffee and alcohol have a dehydrating effect so be careful with these drinks.

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Self-Care Shouldn’t STOP AT THE

Workplace Door

Your self-care routine may include meditation and relaxation at home, running in the park and going to the spa, but have you tried taking it to work? That’s where you’re most likely to encounter the stress, wear and tear and exhaustion you need to recover from in your free time.

Meeting your needs at the workplace can cut down on the time needed to repair yourself after you clock out, so we suggest you try these small acts of kindness to yourself, whatever type of work environment you’re in:

* Hydrate; recommendations vary but aim for drinking at least half a gallon.

*

Put green plants, whatever size you have room for, around you as you do your job.

*

Keep healthy snacks like nuts, seeds, veggies and fruit on hand.

up from your * Get desk every 30 to 60 minutes or at least take a momentary break to stretch. an app to remind * Use you of breaks and other important tasks. outside or open a * Go window to get some fresh air when you can. possible, consider * Ifgetting a standing or

adjustable-height desk. to maintain * Remember good posture, whether you’re standing or sitting. a journal to * Keep write down your negative thoughts and stressful triggers. the stairs or * Take the long way around the office to talk to someone, rather than emailing or texting. walking * Schedule meetings to facilitate bonding and physical activity.

*

Don’t allow people to overload you with work.

to your favorite * Listen music or podcast while working or on your break.

5 4 PRESCOTT HEALTHY LIVING | OC TOBER 2021

during * Meditate at least one of your breaks. open with your boss * Be about your needs. your workspace * Keep uncluttered, but find room for favorite photos or quotes. open to new * Be friendship, but draw boundaries with your co-workers when needed. pride in your * Take own and your team’s accomplishments. a comfy sweater * Keep or blanket nearby for those chilly days. structure into * Build your day, especially when working from home.

RENEW

RENEW

Maintaining Health & Caregiving from a Distance

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

M

any families today face the challenge of needing to care for aging loved ones — 25 million women (1 in 7) provide health care for family members — but may not live close enough to physically help.

Today there are more and more options available for family caregivers to allow their loved ones to stay independent in their own homes.

AGING-IN-PLACE HOMES Homes can be built or modified. There can be first floor living, zerostep entry, open spaces, wider hallways and door entries to accommodate wheelchairs and walkers.

Building wider walk-in showers with reinforced walls for handrails rather than tub/ shower combinations helps.

A two-story home can be accommodated with an electric chair lift on stairs, entry ramps and walk-in tubs.

TURN TO TECHNOLOGY

Automated pill dispensers help medications to be taken on time. For example, the Hero brand, has a monthly membership fee that sorts and dispenses a 90-day supply of 10 different

medications, a lifetime guarantee, 24/7 support and mobile alerts. Live Fine is more basic with a 28day supply you can set up with an online portal, has a buzzer alert and a mobile alert, but no monthly fees.

Personal medical response devices help when a person falls or has another kind of accident. Life Alert is a pendant or wristband with a button to press to alert a monitoring center.

MobileHelp or GreatCall 5Star have an on-the-go mobile device with GPS satellite location tracking.

GrandCare Systems is a multipurpose system with an internet connection with wireless monitors in the home. These devices track daily activity, have medical monitors (blood pressure, glucose, weight, etc.) and can display anything the person needs (exercise, diets, etc.). This can be viewed through a website.

Video monitoring devices like Ring and

5 6 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Alexa and other monitoring systems can help monitor a loved one’s movement in their home. Cameras or door alarms can easily be placed to monitor when doors open and allow viewing of other home areas to enable safety. Online and mobile access allows cameras to be monitored remotely.

ONLINE ACCOUNT MONITORING The internet has enabled family members to assist their loved ones if they need help with their financial,

medical and personal needs. Enlist the help of a lawyer to set up a power of attorney or a guardianship or conservatorship so another family member can assist.

Lastly, on-line Zoom and Goggle Chat apps enable virtual face-to-face connections to enhance the loved one’s social connection.

RENEW

BONE DENSITY TESTS

ALSO DETECT BREAST CANCER

Risk

T

he importance of bone density testing for those at risk for osteoporosis is difficult to overstate.

Given the prevalence of osteoporosis and low bone density in Americans ages 50 and older, one out of every two women and one out of every four men are expected to fracture a bone during their lifetimes due to low bone mass.

For women, bonedensity tests also contain important information about breast cancer risk.

The difference between the two is a matter of degree; low bone mass, also

known as osteopenia, is diagnosed when a patient’s bone density is significantly lower than normal, which is considered a risk factor for fractures on its own, as well as for losing additional bone mass and facing even higher risks of fractures with full-blown osteoporosis.

Currently, the Centers for Disease Control recommends bone density screening for all women age 65 and older, and for women age 50 or older who have certain risk factors including a parent who has broken a hip, early menopause, smoking, excessive alcohol use and low body weight.

Having high bone density, by itself, is a very good thing. But for older women, it can also indicate a higher risk of breast cancer through its link to increased estrogen levels.

Women’s higher risk for osteoporosis has been linked in part to the drop in estrogen women experience after menopause, while their lifetime risk for breast cancer has been linked to higher lifetime levels of the hormone.

Women older than 65 who are within the highest bone-mass category have a 62% higher risk of being diagnosed with breast

cancer than those in the lowest category, researchers have found. Conversely, women whose breast cancer treatments included lowering their estrogen levels are at a heightened risk for osteoporosis.

Identifying women at higher risk of either disease is crucial for prevention and improved outcomes through more frequent screening, lifestyle changes and medication.

The sooner these begin the better, so women should ask their medical provider for more specific guidance about screening for either condition.

PRESCOTT HEALTHY LIVING | OC TOBER 2021 57

RENEW

Eat Carefully TO GAIN WEIGHT

Healthfully

It’s not a problem that occurs or is talked about very often in the U.S., but some people do need to gain weight for their health.

An estimated 1.5% of us are underweight, which can be related to malnutrition, eating disorders or certain illnesses or medications. Worldwide the percentage is considerably higher, around 8%, but it’s still lower than the percentage of people estimated to be obese.

The risks of weighing too little, usually defined as having a BMI under 18.5, include nutritional deficiencies, osteoporosis, weakened immune system and lower fertility.

There are methods for you to pack on some pounds in a way that won’t give you a whole new batch of health hazards to worry about. Sometimes it’s just doing the opposite of what you do to lose weight, although not always: EAT HEALTHY This isn’t a free pass to eat whatever you want. You should stick mostly to the same types of foods experts generally recommend for any healthy eating plan, like fresh fruits and vegetables, whole grains, beans and legumes, nuts and seeds, lean proteins and some dairy products.

EAT MORE FREQUENTLY People who are underweight often feel full faster and have a difficult time consuming

three large meals a day, so adding smaller, healthy meals or snacks to your schedule can be effective for promoting weight gain.

DRINK SOME OF YOUR MEALS Drinking water or soda before meals can in some cases blunt your appetite for food, so splurge instead on healthy smoothies or shakes with milk and frozen fruits and veggies.

Add chia seeds or flaxseed when you can for a caloriedense source of omega-3s protein and minerals.

5 8 PRESCOTT HEALTHY LIVING | OC TOBER 2021

DON’T FILL UP ON EMPTY CALORIES Make sure you’re eating a varied, nutritious diet.

Snack on nuts mixed with dried fruit and consider a bedtime snack of nuts and dried fruit or a wholewheat wrap with hummus, chopped vegetables and a slice or two of chicken.

TREAT YOURSELF OCCASIONALLY See above; a slice of cake is OK occasionally but steer clear of excess sugar and fat in favor of fiber, minerals and vitamins.

PRESCOTT HEALTHY LIVING | OC TOBER 2021 5 9

Keep

NOURISH

Nutritious Foods

READY IN THE KITCHEN You want to keep your meals fresh and healthy, and the best way to do that is make them yourself at home.

But that takes a little time and patience, and when you don’t have a lot of either it’s easy to backslide into eating out or grabbing some ultraprocessed “ food” so you don’t have to think about it anymore.

K

eeping a reliable stash of longerlasting pantry and fridge staples to serve as the base or the accent to your recipes gives you a foundation rich in protein, fiber and other nutrients to keep your meals nutrientdense and satisfying.

They’re ideally paired with ultra-fresh produce but can stand on their own in a pinch.

Here are some shouldhaves grouped by where they’re most often stored (there are exceptions).

PANTRY (low sodium * Beans canned or dry)

*

Nuts, nut butters and seeds (i.e., peanuts, walnuts, almonds, cashews, chia seeds)

grains * Whole (barley, quinoa,

tuna * Canned and salmon

buckwheat, 100% whole-grain pasta) or jarred * Canned low sodium tomato products (whole or diced, sauce, paste) oils (olive, * Cooking avocado, canola, sesame) and vinegar

* Less-perishable vegetables (onions, potatoes, squash) (stevia, * Sweeteners honey, maple syrup, vanilla extract) or no* Low sodium canned vegetables/fruit

* Spices and herbs * Shelf-stable plant milks

REFRIGERATOR/ FREEZER (dairy or plant* Yogurt based, low-sugar or unsweetened) foods * Fermented (pickles, sauerkraut, kimchi, kefir) and * Condiments spreads (hummus, mustard, salsa, hot sauce, soy sauce)

* Eggs or egg whites * Tofu or tempeh mozzarella or * Feta, other light cheeses * Frozen vegetables/fruit * Frozen poultry/seafood

PRESCOTT HEALTHY LIVING | OC TOBER 2021 6 1

9

NOURISH

Outdoor Plants THAT THRIVE INDOORS

by Ken Lain, The Mountain Gardener, Watters Garden Center

I

t’s a shame to lose your tender annual plants each winter. Many are actually warm weather perennials that grow all year if brought indoors.

Shade tolerant plants make excellent houseplants since homes have less light. Other conditions to consider are cooler temperatures and indoor humidity. Tropical plants brought in as houseplants may need extra attention.

Start by acclimating outdoor plants gradually.

Bring them indoors while the windows are still open to bridge the change in conditions.

Begonias are becoming more popular with plant breeders, and many varieties make excellent indoor foliage plants.

They can be challenging to grow indoors because they prefer high humidity, but growing them on a pebble tray helps.

Water: Allow to dry.

Boxwood is a small potted evergreen that makes easy-going

houseplants and engaging winter decorations. Turn the pot every few days.

Humidity is crucial to evergreen houseplants; misting is necessary.

Water: Only when the soil feels dry.

Caladium do not like the cold, preferring temperatures in the 60-85 F range. If the leaves start to yellow and the plant is struggling, allow it to die back and rest until spring.

Store it in a cool, dry spot and repot in March.

Water: Keep moist, not wet.

Coleus is everywhere these days. The oldfashioned variety prefer shade so especially nice houseplants. If your plants are too large to bring indoors, coleus roots quickly from cuttings.

They like to be warm but will tolerate temperatures down to about 55 degrees.

Be sure to pinch off any flowers to keep the plants from going to seed.

Water: Keep soil moist; feed monthly.

Fuchsias look very

6 2 PRESCOTT HEALTHY LIVING | OC TOBER 2021

tropical, but they actually enjoy cool temperatures in the 60-70 degree range.

This plant benefits from a winter rest, so don’t expect a lot of flowers. Bring the plants indoors before frost and trim them to about 6 inches. Place it in a cool spot, 45-50 degrees, with low light. Perfect in an insulated garage or basement. In spring, move the plant back into a sunny place; resume regular water.

Water: Water lightly when soil is dry Geraniums like a bright south-facing window for repeat blooms all winter.

Geraniums grown outdoors in containers make the best candidates because their roots will not be disturbed. Bring them in before frost, giving the plants a light trim.

Water: Allow to dry out between waterings.

Herbs (basil, chives, parsley, lemongrass, Rosemary) do well indoors.

Basil and parsley are best started as young plants.

Chives are a particularly

easy herb to grow indoors.

Even when hit by frost, they rejuvenate quickly indoors.

Lemongrass and Rosemary can be potted and brought back and forth from the outdoor herb garden to the indoor window sill.

Trim and use your herbs to keep them bushy and full.

Water: Water sparingly once seedlings sprout.

Hot peppers are tropical perennials and often keep growing and producing for years. Smaller hot peppers are the easiest to bring indoors, but any pepper is worth a try.

Water: Water sparingly.

Tropical hibiscus adapt well indoors and may bloom all winter if kept in a sunny window with bright, direct light.

Hibiscus grows slowly in winter, and you may not see much new growth. If you do not have a warm, sunny window, opt for a cool spot with average light and let them drop their leaves and go dormant.

Water: Water daily; keep well-drained.

How n e t f o to S

NOURISH

Opposition to Kale

F

or the past decade or more kale has been exalted as one of the most healthful foods on the planet.

It provides tremendous bang for your green for less than 35 calories per cup with levels of vitamins A and C above the recommended daily minimum and almost 700% of that standard for vitamin K, necessary for blood clotting and maintaining bone health.

It’s not the easiest leafy green veggie to love, with many people turning away from raw kale’s tough leaves and moderately bitter taste. On the other hand, trying to make it more palatable through cooking subtracts from its vaunted nutritional value, though it’s still relatively healthful.

Here are a few answers to the riddle it presents us:

KNOW YOUR TYPE Curly kale is the most common and affordable variety, so most people’s perceptions of kale are based on it. Tuscan Kale (aka lacinato or dinosaur kale) is a bit more tender and may go over better in salads, while baby kale is much softer and just as nutritious as “grownup” leaves.

MASSAGE IT FIRST “Manhandling” or “massaging” kale is a popular approach to making it more pliable and easier to eat, but try resisting the urge to rinse it off immediately, since prepping it can release compounds that contribute to the bitterness. So first, remove the leaves from the rigid center stem, then crush it with your hands or another

implement — usually using a couple drops of olive oil or lemon juice — until it’s softer but not limp or wilted, then chop it up and rinse.

GET STEAMY This is the gentlest form of cooking kale and has the least effect on nutritional value. Let it sit in a strainer insert for a few minutes over a couple inches of boiling water, dress it with some garlic, pepper or lemon juice, and you can serve it alongside or under almost anything.

SAUTÉ FOR K Vitamin K is fat-soluble, so it’s most absorbable if eaten with a little bit of heart-healthy fat. Sauté a few leaves with olive oil and garlic until wilted for another healthy side dish.

PRESCOTT HEALTHY LIVING | OC TOBER 2021 6 5

NOURISH

Changing Bodies

Benefit

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

L

et’s face it. Between men and women, our bodies are very different. I don’t mean the physical but hormonal, too!

And women — it seems as if we are forever changing. Am I right?

From the time we reach puberty our hormones take a journey that doesn’t change, until it does!

For many of us these changes start in our 40s.

This is when I started having to re-evaluate what I ate, when I ate, how I exercised and what was working and what was going haywire hormonally in my body.

It can take a little while to get these changes under control. I will tell you, though, that the most important thing we can do for ourselves is to have a positive attitude.

Thinking positively about these new stages in life can make them easier to journey through.

Once we begin to get our thinking in a more positive mindful place, we should talk to a few experts.

First, when I was challenged with these

changes and didn’t know what to do first, I spoke to my holistic health practitioner. She was able to evaluate what was happening inside me, and get me on a good path to feeling better. After speaking with her and following her recommendations, I was more positive and had more energy.

Then I began working on the way I ate and how I worked out. Some ladies don’t have issues with weight gain during this change but still find that they may not be sleeping as well or are still feeling sluggish. Changing our diets helps with both better sleep and more energy.

And if weight gain is an issue, changing some small things in our diets can aid in taking that weight off.

Working out, or moving, is just as important. I say working out because I like to. But for those who don’t, just getting up from your desk or off your couch and walking your neighborhood is beneficial.

Moving is important for maintaining the strength

6 6 PRESCOTT HEALTHY LIVING | OC TOBER 2021

FROM MINDFULNESS

in our legs. And having good posture is the result of a strong core.

Remember mindful selftalk, moving within your capabilities and mindful munching all lead to a healthier you as you mature!

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NOURISH

m s i n a g Ve IN A

Nutshell

by Lauri Mackey, CHHC, Positivity Podcaster & Speaker for Women, Authoress at Lauri’s Lemonade Stand

O

ne of my favorite lines in the movie My Big Fat Greek Wedding is when the leading lady, Toula, is trying to explain to her Aunt Voula that her fiancé is a vegetarian.

Aunt Voula immediately says (out loud for the entire family to hear as if he’s lost his dang mind): “He don’t eat no meat?!” She then smiles gently and says, “Oh, that’s OK, that’s OK, I make lamb.”

There is so much misinformation around vegetarianism, veganism and all of the nuances in between such as pescatarian, fruitarian and let’s throw in what I used to practice, which was lactoovo vegetarianism. We can understand how Aunt Voula could be confused.

Steve Jobs was a fruitarian, only eating fruits of any kind.

A lacto-ovo vegetarian is

someone who does not eat meat, but still consumes dairy products and eggs.

A pescatarian is someone who does not eat meat, but still consumes fish.

What seems to be the most confusing among all of these definitions is what a vegan is.

A vegan is someone who does not consume any animal products whatsoever.

No meat, no dairy, no fish, no eggs. And while this may seem bland to some, it still leaves a world of food that is full of flavor, fun and easier to try than you might think.

But even within the world of veganism, confusion can reign supreme as the WFPB’s (whole food plant based) camp rages against the straight up vegans who eat processed food — Oreos are vegan after all!

During the next few months, we will be doing

some mythbusting articles around what being a vegan really means. Having been a vegan for almost 10 years, the most common question/ comments I get are: do you get * Where your protein? never do that, * Iit’scould too expensive and too hard.

* It’s not flavorful. * All vegans are healthy.

The world of veganism is one to be explored. No matter where you fall on the spectrum from carnivores to trying the occasional Meatless Mondays, I invite you to enjoy this vegan mythbusting journey, try the always present vegan recipes in every issue, and I’ll see you next month!

See Lauri’s nutty sweet potato breakfast recipe on page 75.

6 8 PRESCOTT HEALTHY LIVING | OC TOBER 2021

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69

NOURISH

Fall for these

Autumnal Superfoods

E

ating locally and in season helps ensure your food is at peak freshness and nutritional power.

These super-healthy foods are grown in Arizona during the fall and can deliver the especially powerful dose of the vitamins and minerals, antioxidants and fiber you need to power through as the days grow shorter and cooler.

Pile these on your plate to keep running at top efficiency!

APPLES Good for you from the skin to the core, apples are bursting with vitamin C and other antioxidants, flavonoids and an average of 4 grams of fiber. They’re great on their own, in pies or salads and even sandwiches, but be sure to pick ones that are firm and round, without soft spots or bruises.

BROCCOLI

It’s low-calorie and 89% water, but broccoli manages to cram healthy levels of vitamins C and K1, folate, manganese, fiber, potassium, iron and even a little bit of protein and almost every other nutrient you need!

DATES This desert and tropical fruit grown on date palms provide a healthy dose of natural sweetness that can replace refined sugar if used in moderation.

They also have a wealth of nutrients and fiber that can promote bone health, fight inflammation and boost brain activity, among other benefits.

PUMPKIN Another low-calorie, highly beneficial food, just 100 grams (or 3.5 ounces) contains two and a half times vitamin A’s recommended

daily intake. It’s a great source for heart-healthy polyphenols and B-complex vitamins, as well as dietary fiber.

TOMATOES These tend to vary widely in terms of taste and quality, so grab them while they’re at their peak! They glow red with lycopene, which protects the fruit from UV rays in the ground and can help protect you from heart disease and other chronic illnesses.

They also have high levels of vitamins C and A.

TURNIPS These are lauded for their high fiber content as well as providing more than half the vitamin C you should eat per day, and don’t forget the greens since they’re loaded with calcium. You can eat them raw, roasted, steamed or as part of your favorite fall stew!

PRESCOTT HEALTHY LIVING | OC TOBER 2021 7 1

NOURISH HEALTHY

Recipes QUICK

Unstuffed Egg Rolls

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

This type of food dates back to ancient China, likely hitting U.S. shores with the first Chinese settlers in the mid1800s. Although one story has a Chinese chef in New York City inventing the egg roll in the early 1930s. Hmm? Ph

o: ot B

ai

le

y

Zy

gu

2 cups

ti s

1/2 lg

1 lb

Broccoli slaw mix (shredded carrots, broccoli, cabbage) Yellow onion Ground beef (90/10)

2 tbs

Sesame oil

1 tsp

Granulated garlic

2 tsp

Ground ginger

2 tbs

Soy sauce

1 tbs

Rice vinegar

1 tsp

Fish sauce

Pink salt White pepper

Food for Thought

1 2 3

Heat large saucepan to medium-high, add sesame

oil.

In a second pan cook ground beef.

Chop onions, and add to the first pan to combine with sesame oil and broccoli slaw. Sprinkle in salt, white pepper, garlic and

ginger.

Let veggies soften; drain beef of excess fat; combine.

Add soy sauce, vinegar, fish sauce and stir.

Heat an addition 3-5 minutes for flavors to meld, turn off heat, serve.

4 5 6

Serves 3 - 4 | Prep Time 25 min

Consuming more low-carb meals comprised of real, whole, nutrient-dense foods (like this one!) can help to promote weight loss without depriving the body of necessary nutrients. A win-win!

7 2 PRESCOTT HEALTHY LIVING | OC TOBER 2021

NOURISH KETO

Easy, Hearty Keto Stew If you’re looking to whip up something with heat and substantial protein for dinner but don’t have the hour or two called for in most stew recipes, it doesn’t mean you have to write off the most obvious of solutions for your dinner.

Here’s a delicious recipe for pork or chicken stew that only takes about 15 minutes to thicken on the stove.

There are many potential substitutes for the heavy whipping cream that is the base of this stew, including 1/4 cup butter with ¾ cup milk, a 2-to-1 ratio of soy milk and olive oil, coconut milk, half-and-half or cream cheese.

1½ lbs

Pork tenderloin or chicken breasts

5 oz

Bacon

7 oz

Mushrooms, sliced

5 oz

Green beans, fresh, trimmed and halved

2 cloves

Garlic, finely chopped

2 tsp

Rosemary, dried

1 cup

Heavy whipping cream

1 tbs

Tamari soy sauce

Salt and ground black pepper

1 2

Chop the vegetables and cut the pork tenderloin and bacon into bite-sized pieces.

Heat a large skillet on medium-high heat. Place the bacon in the hot pan and fry until the fat starts to melt.

Then, add the pork and garlic.

Season with salt, pepper, and rosemary.

3 4 5 6

Continue frying for a couple of minutes before adding the mushrooms. Fry until the mushrooms are soft.

Pour in the cream and soy sauce. Taste and adjust the seasoning accordingly.

Add the green beans. Let the stew simmer until the sauce thickens.

Serve hot.

Serves 4 | Prep Time 20 - 25 min

PRESCOTT HEALTHY LIVING | OC TOBER 2021 7 3

NOURISH PALEO

Pan Chicken with Carrots and Onions Single-pan roasted recipes are good for so many reasons — ease of preparation and cleanup, the healthy cooking method, versatility. This recipe is an ideal fit for paleo diets with its whole-food ingredients, healthy fats and minimal use of salt.

4

1½ lbs 1 lg

Chicken thighs

Carrots, peeled and trimmed Onion, peeled and cut into eighths

1 head

Garlic

4 tbs

Olive oil

1 tbs

Rosemary, freshly chopped

Kosher salt and freshly ground black pepper

1 2 3 4

Preheat oven to 425°F.

Arrange the carrots and onion in a single layer on a greased baking sheet.

Slice the top off a head of garlic; discard the top and place on the tray.

Drizzle 2 tablespoons of olive oil over the vegetables; season with the rosemary, salt and pepper.

5 6 7

Top with the chicken thighs. Rub each thigh with 1 teaspoon olive oil; season with salt and pepper.

Roast in the oven until the carrots are tender and the chicken skin is golden, 15 to 20 minutes.

To serve, divide the vegetables and chicken thighs among four plates.

Serves 4 | Prep Time 25 - 35 min

Food for Thought Did you know? Carrots were first grown in Afghanistan beginning around the year 900. Most early carrots were purple or yellow, and orange carrots emerged from central Europe around the 1500s. Their superpower is their vitamin A content, which is enough from a half cup to meet three-fourths of your recommended daily value.

74 PRESCOTT HEALTHY LIVING | OC TOBER 2021

NOURISH

VEGAN

Nutty Sweet Potato Breakfast

by Lauri Mackey, CHHC, Positivity Podcaster & Speaker for Women, Authoress at Lauri's Lemonade Stand

Ph

This vegan breakfast bowl is sure to keep you full and energized for whatever the morning holds in store for you! It has just the right combo of starch, carbs, fat and flavor — both sweet and savory.

o: ot

La

ur

1 lg

iM

ac

ke y

Baked sweet potato

1

Banana

1

Apple

Ground cinnamon Choice of raw nuts

1 2

Peel sweet potato and cut into bite-sized chunks.

Peel and slice the banana.

3

Core and chop the apple.

Divide between both bowls and sprinkle with cinnamon and choice of nuts.

Serves 2 | Prep Time 10 min

For more on Lauri Mackey and Lauri’s Lemonade Stand, see page 68

PRESCOTT HEALTHY LIVING | OC TOBER 2021 75

NOURISH

VEGETARIAN

Whole Wheat Banana Pancakes Less than a cup of almond milk is all that’s needed to make this delectable banana pancake recipe in the zone for vegetarians, and anybody will enjoy these for their natural sweetness and wholesomeness.

1 tbs

Flaxseed, ground

3 tbs

Water

½ cup

Banana, smashed (about 1 large)

2 tbs

Extra-virgin olive oil, more for brushing

1 tsp

Vanilla

¾ cup + 2 tbs Almond milk, more if needed 1½ cup

Whole wheat pastry flour

½ cup

Oat flour

2 tsp

Baking powder

½ tsp

Baking soda

1 tsp

Cinnamon

½ tsp

Nutmeg

¼ tsp

Sea salt, heaping

Maple syrup, banana slices, pecans for serving

1

In a large bowl, combine the flaxseed, water and banana. Stir and mash until well combined. Let the mixture sit for 5 minutes to thicken.

Add the olive oil, vanilla and almond milk and whisk. Then add the flour and sprinkle the baking powder, baking soda, cinnamon, nutmeg and salt evenly over the top. Stir until all the ingredients are combined, but the batter is still a bit lumpy. The batter will be a bit thick, but if it’s too thick to scoop, stir in an additional 1 tablespoon almond milk.

Heat a nonstick skillet or griddle to medium heat.

Brush the skillet with a little olive oil and use a ⅓-cup measuring cup to pour the batter onto the pan. Use the back of the cup to gently spread the batter a little more.

Cook the pancakes until bubbles appear, about 1½ minutes per side, turning the heat to low as needed so the middles cook without burning the outsides.

Starting with medium heat and moving to low heat as the pan starts to hold residual heat usually works best.

Serve with maple syrup, sliced bananas and pecans, if desired.

2

4

3

5

Serves 4 (two pancakes each) | Prep Time 10 - 15 min

76 PRESCOTT HEALTHY LIVING | OC TOBER 2021

NOURISH HEALTHY

Garlic Shrimp in Foil Packets These scrumptious packets of shrimp and veggies are great on their own, with a slice of bread or some roasted cauliflower on the side or on top of pasta, zoodles, rice, tortillas or any other starch.

Omit the honey to make this ingeniously easy dinner work for keto or other low-carb eaters.

2 lbs

Large raw shrimp, peeled and deveined

1/4 cup

Extra virgin olive oil

4 cloves

Garlic, minced

1 whole

Lemon, juice and zest

1 tbs

Dijon mustard

1 tbs

Honey

5 tbs

Cilantro, fresh, chopped

2

Zucchini, diced

2 lg

Tomatoes, diced

2 tbs

Unsalted butter cut into pats

Crushed chili pepper flakes (optional) Salt and fresh cracked pepper

1

Preheat oven to 425°F. Place shrimp in a large bowl; add oil, garlic, lemon, honey, chili pepper flakes, mustard and cilantro. Add tomatoes and zucchini, toss to coat well and let rest for about 15 to 30 minutes.

Tear off four 16-inch sheets of foil and place over a rimmed baking sheet, one foil at a time. Using a spoon, arrange 1/4 of the shrimp and veggies mixture in the middle of the foil. Top with a tablespoon of the marinade

2

in the bottom of the bowl and place a pat of butter.

Seal the foil packet by folding over one end to meet the corners of the other; continue to tightly fold the open edge to form a seal.

Repeat the process with the remaining foil packets.

Arrange on the baking sheet and bake for 15-20 minutes.

Remove from oven and let rest 5 minutes before opening the packets. Be careful of the hot steam!

3

4

Serves 5 | Prep Time 35 - 45 min

PRESCOTT HEALTHY LIVING | OC TOBER 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 3198 N. Windsong Drive | Prescott, AZ 86315 www.posc-az.com | 480-305-0034

Brad Hayman, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-776-9428

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 | 928-445-4818

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 | 928-777-5817

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 3262 N. Windsong Drive, Suite A | Prescott, AZ 86314 www.posc-az.com | 928-777-1002

Dana Garner, ANP-C

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

Family Medicine

Danielle Durnan, FNP

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

Family Medicine

78 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Aesthetics & Wellness Dentistry Orthopaedic Specialist

Family Medicine Pain Management

Derek Hewitt, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-9190

Ear, Nose & Throat

Donald Huang, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-771-1011

General Surgery

Evan Simonson, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-777-9950

Podiatry

Francisco Jaume, MD

Prescott Outpatient Surgical Center 3195 Stillwater Drive, Suite D | Prescott, AZ 86305 www.posc-az.com | 928-708-4545

Orthopaedic Specialist

Greg Keller, MD

Prescott Outpatient Surgical Center 3195 Stillwater Drive, Suite D | Prescott, AZ 86305 www.posc-az.com | 928-708-4545

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

Jason Melton, PA, PCP

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

Primary Care

Jeanette Pilotte, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-583-7887

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 | 928-778-4300

Gynecology

Jeffrey Sanwick, MD

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

Urology

Joe Maidl, PA, PCP

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

Primary Care & Pain Management

Joel Braun, MD

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

Pain Management

John Spitalieri, MD

Prescott Outpatient Surgical Center 999 Divison Street | Prescott, AZ 86301 www.posc-az.com | 928-447-7463

Neurosurgery

Jordan Stephens, PA, PCP

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

Primary Care

Joseph Gingo, FNP

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

Family Medicine

Gynecology OBGYN

Family Medicine

PRESCOTT HEALTHY LIVING | OC TOBER 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 | 928-583-1000

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 | 928-776-8428

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 | 928-778-9190

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 | 928-777-0070

Gynecology

Michael Stanik, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-778-3838

Urology

Mike Frost, PA, PCP

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

Primary Care

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

Orthopaedic Specialist

Paul Nguyen, MD

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

Urology

8 0 PRESCOTT HEALTHY LIVING | OC TOBER 2021

Dermatology

Integrative Pain Medicine OBGYN Gynecology Internal & Cosmetic Medicine Gynecology Radiology

Rebecca Chatfield, NMD

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

Richard Bassett, MD

Prescott Outpatient Surgical Center 815 Ainsworth Drive | Prescott, AZ 86301 www.posc-az.com | 928-777-9950

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 | 928-778-4300

Robert J. Brownsbeger, MD, PC

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

Pain Management

Sandy Gallo, NP

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

Shawn McGarvey, NP

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-683-5600

Pain Management

Stephen Sirota, MD

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

Pain Management

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 | 928-771-1011

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

Whitney James, MD

Dr. Whitney James Neuromodulatory Surgery 3191 Stillwater Drive Suite B | Prescott, AZ 86305 www.drwhitneyjames.com | 928-212-1479

Yvette Grijala, FNP-C

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

Women’s Health Orthopaedic Specialist OBGYN Gynecology

Orthopaedic Specialist Pain Management Family Medicine

Q&A

Dr. Karissa Walton, NMD

FOUNDER & MEDICAL DIRECTOR, THE MOBILE HEALTH DOC

mental stamina. I also love weightlifting, specifically kettlebells and barbells.

Both help restore proper movement patterns and stabilize joints.

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy life stems from eating whole foods, moving our bodies, building a strong community, being in nature, doing what we love.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? Becoming a physician was all I ever talked about growing up. I came to practice in my field after caring for my mother, who developed cancer at a very young age. I became a Naturopathic Medical Doctor so I could help my patients prevent chronic diseases and find optimal health.

WHAT TYPE OF EXERCISE DO YOU PREFER AND WHY? I prefer Brazilian Jiu-Jitsu because it increases both my physical and

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY OR WEEK? I typically train jiu-jitsu three to four days per week for up to 2 hours per session; weightlifting one to two days per week for 1½ hours per session and personal time and having fun. I generally do an active recovery activity such as hiking, outdoor training courses, etc. on the weekends.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF/FAMILY HEALTHY? I prioritize sleep, physical activity, personal time, having fun. My personal and fun time can be anything from a nice dinner with my husband to traveling or developing a new skill.

8 2 PRESCOTT HEALTHY LIVING | OC TOBER 2021

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Self-care is coming to the realization that we must first take care of ourselves to be able to take care of anyone else.

To practice self-care, it helps to schedule specific “me time” to turn my brain off and just enjoy being present with myself. My favorite ways are floatation therapy and walks in the forest with my dog.

FAVORITE HEALTHY FOOD/SNACK? Dark chocolate (cacao) without all the sugar and additives is a great source of antioxidants, flavonoids, magnesium and healthy fats.

FAVORITE HEALTHY MEAL? Wild Copper River sockeye salmon, mashed sweet potatoes and steamed broccoli with fresh garlic.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Make health a priority but not a burden. Find things you enjoy; do what you love as often as possible.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? To win my division for the IBJJF (International Brazilian Jiu-Jitsu Federation) World Master’s Championship, a large competition in Las Vegas.

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

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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.

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