Prescott Healthy Living - December 2021

DECEMBER 2021 prescotthealthyliving.com

Healthy Holidays

MONTH

| PLAY | Wind Yourself Up as the Year Winds Down

Make Holiday Health & Happy Memories your Priority

| NOURISH | Lower Holiday Stress with These Foods

| RENEW | Beat the Stress of the Most Wonderful Time of Year

| PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |

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DECEMBER

CONTENTS

Holidays HealthyMONTH Make Holiday Health & Happy Memories your Priority Surviving the (Not So) Happy Holidays Help Yourself Avoid Getting Sick this Winter

12 14 16

| PLAY | Wind Yourself Up as the Year Winds Down Balancing Rock Trail Provides Year-Round Showcase Food Prep Doesn’t Fail Don’t Fall for These Weightlifting Myths Turn Up the Heat for Cool Hiking Fun Antiaging your Body is a Lifelong Process Pets Help Us Attain New Year’s Goals

24 26 28 30 32 34 36

Leg Pain is a Warning Sign for Vascular Disease Caregivers Are a Gift to Others Feeling Ramped Up? Take Time to Breathe

18 20 22

| RENEW | Beat the Stress of the Most Wonderful Time of Year Mani/Pedis — Good for the Soul/Sole Tips to Stave Off Holiday Blues Staying Healthy with the Seasons Small Self-Care Boosts Bring Big Winter Warmth Aging Males Face Declining Testosterone Levels Brain-Clearing Ideas for When the Fog Rolls In How Acupuncture Can Help Holiday Stress Navigating Vegan Holidays Take a Breath, Bounce Back, Go Forward

| NOURISH |

40 60 42 62 44 64 46 66 48 68 70 50 52 72-77 54 56 health & wellness 78-81 58

Q&A 82 Make these Swaps for a Healthy & Jolly Season Lower Holiday Stress with These Foods

Be Mindful about Food, Family & Friends

Sweeten your Holiday Season Differently

Christmas Stories behind Holiday Plants

Seek your Sunshine Vitamin in the Cold

Recipes DIRECTORY

Blayne Soriano, Level 2 CrossFit Coach & CrossFit Kids Coach

4 PRESCOTT HEALTHY LIVING | DECEMBER 2021

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Happy,

HEALTHY HOLIDAYS prescotthealthyliving.com

E

very December offers the opportunity to immerse ourselves in the holiday

season and its traditions.

Make the season your own with thoughtful choices that

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!

maintain your self-care goals while connecting with friends and family over traditional gatherings and gift exchanges.

A healthy holiday season can help our bodies and minds as we prepare for the new year — reinforcing social connections critical to our mental health, sparking charitable giving that helps so many and embracing the sense of hope and renewal we draw from both Christmas and New Year’s.

So for everyone’s health, let’s celebrate all that is happy and healthy about this wonderful season of timehonored traditions and new beginnings while maintaining our positive ways of eating, thinking, living and visiting in beautiful Greater Prescott!

EXECUTIVE PUBLISHER Elaine Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Marketing Assistant Jenna Leatherman, Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Design Director 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

Live well,

Laurie

Associate Publisher 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.

6 PRESCOTT HEALTHY LIVING | DECEMBER 2021

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HEALTH

Dr. Hojat Askari

Founder & Medical Director, Thumb Butte Medical Center 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.

Carl Johns

LMT, Mountain Medicine Integrative Wellness Center Carl Johns has been a massage therapist and educator for 25 years. He practices and teaches many Eastern and Western body work styles, and has specialized throughout his career in working with people with disabilities and complex health conditions.

Dr. Robert Benhuri

Heather Burgoyne

Robert Benhuri, D. Ac, has been a licensed acupuncturist and herbalist since 2008. He moved to Prescott with his wife and three children from the New York metro area in 2014. He treats patients with a focus on pain relief, PTSD and autoimmune conditions for veterans and seniors.

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career.

Her goal is to help those of all ages find their strength through wellness, strength through community.

Ken Lain

Lauri Mackey

D. Ac, Synergy Wellness 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.

1 0 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Owner, Soar Pilates

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

Cathy Clements

Dr. Marla E. Jairak

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

Owner, CoachSmart Consulting, LLC

Cathy Clements is a certified personal trainer and nutrition coach.

She has experienced

challenges in her fitness and nutrition

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.

Elisa Oliver-Nielsen

Dr. Nitin Patel

and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

MA, Registered Dietician Nutritionist As a registered dietician nutritionist for over 20 years with a master’s in food management from New York University, Elisa Oliver-Nielsen employs her knowledge and expertise to see her clients healed and thriving, so that wellness becomes achievable, sustainable and long-lasting.

MD, FACC, Cardiac Care Dr. Nitin Patel has been serving Northern Arizona residents since 1996 as a cardiologist. He completed a cardiology fellowship at the University of California Los Angeles and his post-graduate training included an internal medicine residency at Michigan State University.

ENTHUSIASTS Erin Reed

Rob Seals

Erin Reed is an RN with a bachelor’s degree in nursing, graduating summa cum laude from NAU in 2020. She is currently a womens heatlth NP student at Georgetown University.

Erin works as a triage nurse at Prescott Women’s Clinic.

Rob Seals is an experienced family practice provider specializing in men’s health, low testosterone, erectile dysfunction. He is a decorated veteran, serving 28 years in the Army as a lieutenant colonel. He earned his doctorate in 2021 from Rocky Mountain University.

BSN, RN, WHNP-S, Prescott Women’s Clinic

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.

DMS-c, PA-C, Salud Spa

Blayne Soriano

Loree Walden

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 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!

Level 2 CrossFit Coach and CrossFit Kids Coach

Marketing Manager, Yavapai Humane Society

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.

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 | DECEMBER 2021 11

FEATURE

y a d i l o H e k a M

Health & Happy Memories YOUR PRIORITY

The Christmas and New Year’s holidays are the perfect storm for both healthy times and counterproductive ones.

W

e see many friends and family members for what may be the only time all year, due to distance and scheduling. Parties, school assemblies, concerts and events all build up the social connections that are crucial to our emotional health and have a strong effect on our physical condition as well.

The holidays also bring a bottomless supply of delicious but largely fat- and sugarloaded food, which locks you into the nostalgia of past holidays and how you used to eat. There’s also the stress of having to be nine different places at once and living up to sometimes unrealistic expectations of yourself, as well as the complicated emotions that can arise from family dynamics and the heightened emotions around the season.

Here are a few reminders of how you can prioritize your own and others’ health and well-being through all the end-of-year temptations and trials.

STAY HYDRATED You still need to drink plenty of water in winter, especially considering the dehydrating effects of cold air, drinking

more alcohol and caffeinated beverages and eating more sugar than usual. We don’t tend to feel as thirsty during the winter but we’re still losing moisture, so keep that water bottle around.

DRESS WARMLY Prescott’s weather is notoriously fickle but try to err on the side of overdressing rather than underdressing. Wear layers of clothing and hats, scarves, gloves and boots — so many cute accessories!

EAT THREE MEALS A DAY Cutting back on your normal meal schedule when there’s a big dinner or party on the way is just going to backfire by making you hungrier by the time you arrive, setting yourself up to overeat.

Consume about as many calories during the rest of the day as you normally would.

LIMIT PORTION SIZES You’re probably going to be around a lot of food, so stay cognizant of what you’re putting on your plate. Use sixinch plates or smaller if they’re available, and remember that half of it should be covered by fruits and vegetables, with another quarter each

for starches and proteins.

MANAGING STRESS Don’t let added holiday pressure steal the joy from your season. Avoid potentially stressful situations whenever you can, set priorities, spend time with positive people, try stress-busting activities like exercise, journaling and yoga, and get as much sleep and rest as you can.

MAINTAIN PHYSICAL ACTIVITY Holiday fun is a mixed bag when it comes to exercise.

There’s lots of running around while getting ready and plenty of opportunities for outdoor fun like hiking and sledding, but also a lot of sitting around and eating. Try not to cut back on your workouts.

AVOID GERMS Winter is always going to be breeding season for respiratory viruses and other contagious illnesses, so it’ll be especially important to wash your hands frequently for at least 20 seconds, steer clear of people exhibiting symptoms and stay home when you may be ill. Also, you might consider if any vaccinations are right for you or your family.

PRESCOTT HEALTHY LIVING | DECEMBER 2021 13

FEATURE

Surviving THE (NOT SO)

Happy Holidays

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

F

or many, the holidays represent joy and happy memories. For others, the holidays can be a painful time of the year bringing up grief, loss and unhappy memories.

Whether it’s struggling with feelings of loneliness, loss of a loved one or financial stress, there are a variety of reasons this season can be challenging. One survey by the American Psychology Association revealed 38% of people reported increased stress during the holidays.

Here are some tips and reframing techniques to help cope:

INCREASE SELF-CARE Since our physical health is often closely tied to our emotional and mental health, an important way to enhance overall resilience is by sleeping seven to eight hours a night, eating a nutrient dense diet high in fruits and vegetables and low in sugars and processed foods and exercising. According to one clinical study, as little as 30 minutes of exercise can provide an immediate mood boost similar to the effects of antidepressant medication.

GET CONNECTED With social isolation being one of the biggest predictors for depression, it is important to stay connected socially.

If you don’t have family or friends for support, join a group with similar interests (i.e. crafts, hiking, sports).

Volunteering at a soup kitchen, organizing a gift drive or helping someone in your community can bring a sense fulfillment.

pressures, don’t be afraid to turn down events and be willing to communicate with others about what you are and aren’t up for.

GET OUT IN NATURE Going for a walk in the park or on a nature trail can help shift a difficult mood and bring about more calm and relaxation.

JOURNAL Daily journaling can serve as an outlet to release painful emotions that may not be easy to share with others.

SET REALISTIC EXPECTATIONS FOR YOURSELF AND THE HOLIDAY SEASON One of the first steps in coping with holiday stress is giving yourself permission to allow for emotions other than happiness and joy.

Don’t give in to holiday

14 PRESCOTT HEALTHY LIVING | DECEMBER 2021

If you are going through a difficult time during the holidays, you are not alone.

Enhancing your health and integrating new tools can make any difficult season more manageable.

If you are experiencing feelings of sadness or anxiety for long periods of time seek out the care of an integrative health care provider and/or mental health specialist.

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FEATURE

Help Yourself Avoid

k c i S g n Getti

THIS WINTER

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

W

inter months are trying on your health because you’re indoors more — where viruses pass more easily between people — and cold, dry air can weaken your resistance to whatever is floating around.

So, never underestimate the simple tactic of washing your hands.

You know about lathering, scrubbing rinsing, drying — and singing “Happy Birthday” or counting out 20 seconds, but here are key wash times.

BEFORE, DURING, AFTER

* Preparing food

BEFORE, AFTER

* Eating food for someone sick * Caring with vomiting or diarrhea * Treating a cut, wound AFTER

* Using the toilet diapers; * Changing cleaning a child who has used the toilet

your nose, * Blowing coughing, sneezing an animal, * Touching animal feed, animal waste pet food, * Handling pet treats

* Touching garbage Further avoid catching or spreading germs by staying away from people who are sick, and stay home when you’re sick. Use tissues to cover your mouth and nose when coughing or sneezing.

And though it’s far from easy because we unthinkingly do this, refrain from touching your eyes, nose or mouth.

It’s beneficial to frequently clean and disinfect surfaces touched at home, work or school, especially when someone is sick.

Those more vulnerable to the effects of cold weather include: people 65 and older; babies and children younger than 5; people who can’t afford heating; people with a long-term health condition or disability; pregnant women; and people with a mental health condition.

1 6 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Be on the lookout for colds, flu, gastroenteritis, bronchitis and pneumonia. If you feel unusually fatigued, congested or nauseated, you may be experiencing one of these common winter conditions.

Remember, plenty of sleep, physical activity, stress management and eating nutritious food and drinking plenty of fluids all play significant roles in keeping you healthy now or any time of year.

FEATURE

PainDisease LegVascular IS A WARNING SIGN FOR

by Dr. Nitin Patel, MD, FACC, Cardiac Care

P

eripheral vascular disease (PVD) is a common condition affecting 12% to 20% of Americans 65 and older. It most commonly develops as a result of atherosclerosis, or “hardening of the arteries” and restricts the flow of blood to the legs.

The most common symptom of PVD is called intermittent claudication, which is leg pain that occurs when walking or

exercising and disappears when the activity stops. The pain can feel like cramps in the legs, including the hips, thighs or calves.

Often the pain is severe enough to limit walking.

Other symptoms include: tingling * Numbness, in the legs and feet

fragile, shiny* Dry, looking skin A variety of treatments are available for peripheral vascular disease, including lifestyle changes, medication and minimally invasive procedures used to unblock clogged arteries.

Lifestyle changes include:

increasing fruits, vegetables, low-fat dairy, lean meats.

* Losing weight or quitting * Limiting alcohol intake 30 minutes * Exercising or more daily

* Coldness in legs and feet * Quitting smoking * Controlling diabetes or sores on legs, fat, cholesterol, high * Ulcers * Reducing * Controlling feet that don’t heal simple carbohydrates; blood pressure

1 8 PRESCOTT HEALTHY LIVING | DECEMBER 2021

FEATURE

Caregivers

ARE A GIFT TO OTHERS

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

T

he responsibilities for those who must attend to the dailyliving needs of another are endless and do not occur any less because of the holiday season. It is especially important to reach out with any gift of kindness to those who are caregivers.

GIFT-GIVING OVER THE HOLIDAYS If you are a family providing care, gift-giving can be costly and time-consuming.

To save time, shop online as many of these stores provide gift-wrapping for free or at minimal extra cost. Also, look to friends and relatives to do the gift shopping for you and fall back on gift cards, too.

Adapt traditions or start new ones so loved ones adjust. Family caregivers are often financially stressed, so spending will be less for gifts. Also, remember that those individuals needing care may not be able to attend holiday events. Do things like visiting light displays by car or watching holiday videos together.

Simplify the holidays by focusing on the meaning of them.

GIVING GIFTS TO CAREGIVERS Often it is difficult for others to know what to give to a caregiver or people needing care. Try giving the gift of time or attention, like scheduling outings or helping with a project so the caregiver can get some respite.

Here are some additional suggestions for gifts: over ingredients * Send and the recipe for a meal and wrap in a gift box or order prepared food delivery service for a week or longer (e.g., Hello Fresh or Home Chef-Fresh and Easy). your time to go * Gift grocery shopping for the family for the week. members can * Family gift going to the home to prepare and cook meals ahead of time or on the actual holiday. gift cards to local * Give restaurants, coffee shops or bakeries. spa certificates * Consider or a gym membership for a year needed for caregiver respite.

2 0 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Most importantly, give your gift to a caregiver and include a personal letter thanking them for all they do for the care recipient, and speak from the heart.

It can be this simple gesture of kindness that can have far more impact than any expensive gift. These tips are sure to make for happier holidays with caregivers and their care recipients.

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FEATURE

FEELING

Ramped Up? TAKE TIME TO

Breathe

by Heather Burgoyne, Owner, Soar Pilates

T

he holidays. The most wonderful time of the year; isn’t that what they say?

While I do love the holidays — the decorations, the music, the parties, the family — oh yes, all the family, I also usually start to get ramped up and can oftentimes feel overwhelmed with all the pressure of commitments, gifting and showing up for everyone but myself.

My normal routines go out the window; I’m staying up later, indulging in rich and overly sweet treats and definitely partaking in an extra amount of “cheer.”

I feel this is a cycle a good majority of us go through during this season, and we

often tell ourselves, the new year is just around the corner and I’ll reset then. And while that may seem like a good idea at the time, we aren’t listening to what our bodies are so clearly telling us with the extra cortisol levels of stress being produced.

Our bodies and our spirits crave routine and movement. They have since we were brought into this world, and I’m reminded of that every day while watching my 4-year-old son go throughout his daily life. One skipped nap, an extra cookie for dessert and a late night leaves his tiny little being all out of sorts for the next few days.

It is absolutely no different

2 2 PRESCOTT HEALTHY LIVING | DECEMBER 2021

to my 39-year-old being.

My point here isn’t to tell you to stop enjoying the season as you are used to.

It is just to remind you to take time for yourself. To take deep breaths — deep inhales and big exhales during moments of chaos and noise. To fully embrace the magic of those around you. To spread joy and kindness throughout your community by walking with your head held high and your heart open.

Allow yourself the greatest gift of all, the gift of wellness and movement throughout this holiday season and ongoing through the new year.

Happy Holidays!

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PLAY

Wind Yourself Up

AS THE YEAR

Winds Down

The end of the year brings tons of holiday commitments, shorter days to keep up with them, longer nights for partying and sleeping and a general mood that it’s time to hibernate with the bears when you’re not working or reveling.

E

veryone’s vulnerable to falling into this trap, but letting your momentum sag can really do damage to your fitness level.

Studies about the reversibility of aerobic fitness gains, as measured in maximum oxygen uptake (VO2max) and blood volume, have found it occurs within 10 days to four weeks of cutting back or ceasing physical activity.

The most fit among us lose the most ground fastest, since they have more lung and heart capacity to lose, but it happens for everyone.

Muscular fitness is a bit more durable, but performance begins to sag somewhere around four to six weeks.

Here are some ways to keep yourself on track, whatever kind of fitness track you’re on, over the holidays:

YOU’RE TAKING A BREAK Think of your workouts as breaks from the holiday

hubbub, a chance to step back from all the shopping and eating and traveling and socializing crammed into these few weeks. They’re always a killer stress reliever.

CHANGE UP YOUR REGIMEN This is something you need to do periodically anyway, so this can be the perfect way to put wind in your sails when you’re having trouble coasting past those trays of cookies or cooler of beer at holiday parties.

PICK DAYTIME OR NIGHTTIME You should have an established schedule anyway, but making that commitment is even more important at year’s end for maintaining your fitness momentum. Stores have longer hours during the holidays, so it’s easier to fit decent shopping trips around work, family and workouts. Pick whichever end of the day you’re most likely to engage with your exercise and use the other for accomplishing

holiday-related chores.

TRY A HIT OF HITT If you’re in decent shape and comfortable with your form as you do various moves you might want to try highintensity interval training. It’s been a buzzword for a while now because science has shown it gives you results fast — it’s a shortcut you may not be able to sustain forever, but it can get you out of a holiday time crunch.

DON’T SKIMP ON SLEEP Sure, this might cut slightly into your total available amount of time, but you’re so much more refreshed and ready to take on your half-hour run or doing a full circuit at the gym or home. It also keeps your immune system working full strength against all those winter bugs we run into.

TRY SOME NEW GEAR Don’t wait for Santa to bring that new mountain bike or pair of AirPods you’ve asked for! Splurge on it now so you’ll have that much more fun while you work out!

PRESCOTT HEALTHY LIVING | DECEMBER 2021 2 5

Balancing Rock Trail PROVIDES

Year-Round Showcase

T

he Balancing Rock Trail on the western edge of Prescott takes hikers, bikers, horses and their riders on a gently rolling journey through the foothills below Granite Mountain, through stands of ponderosa and oak that look majestic whether lushly green in the summer, red and gold in the autumn or dressed in sleeves of snow in the winter.

Clearings are dotted with wildflowers in the spring and can host snowball fights in winter.

This path at the base of Granite Mountain offers spectacular close-up views of the peak as it curves through a landscape that boasts manzanita, juniper and even some yucca and prickly pear.

Boulders loom high and low, with more than one that could be the trail’s namesake. The landmark it was actually named after is near its junction with trail No. 351, a large, rectangular boulder with a

smaller, round one on top that seems to be frozen in mid-slide off the side.

As users approach the rock from the south they edge past Surprise Springs, where channels and sandbars direct water running off the mountain, which becomes more of a stream in the winter months.

As tempting it can be to wander over there when there’s an inviting cascade of water, much of the area to the east of the trail is private property, so it’s important to stay on the single-track path.

The forest begins to thin out on the upper end of the trail and the viewsheds open over the Williamson Valley and on to the Verde Valley and Flagstaff-area peaks. For most adults this trip will not have been particularly challenging, but the last tenth of a mile or so gets a little more difficult as it climbs toward Granite Basin Lake, making for a fitness-building trek as well as a gorgeous one!

2 6 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Trail etiquette is an important part our trails fun and safe for all trailof keeping users

SHARE THE TRAIL

3/4/2014

PLAY

BALANCING ROCK TRAIL NO. 349 This path is a family-friendly trek near the border of the Granite Mountain Wilderness Area, which takes you from the trailhead on an easy curve through the forest and scrubland.

It links to several other trails including Surprise Spring Trail No. 350, which forms a nice, tight loop back to the middle of the trail; West Lake Trail No. 351, a wider loop that takes you back to the Cayuse trailhead; and Granite Mountain Trail No. 261, which hooks onto the end of No. 349 and curls onto the wilderness area and the face of the mountain.

Continue west for 3 miles until reaching Granite Basin Road, then turn right and continue 2.5 miles until you reach the Cayuse Parking Area on the right, just past the trailhead. The No. 349 trail marker is on the south side of the parking lot.

Parking fees: $5 (free on Wednesday) Uses: Hiking, biking, equestrian Distance: 3.2 miles (one way) Level of difficulty: Easy Elevation: 5,597 feet to 5,931 feet

Photo: Kelly Tolbert | Map: City of Prescott

The trail is within the Granite Mountain Recreation Area of Prescott National Forest, west of the City. It’s easily accessible from the Cayuse Trailhead, which is reached by taking Iron Springs Road west from its intersection with Willow Creek Road.

PLAY

p e r P Food DOESN’T FAIL

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

B

enjamin Franklin said: “Fail to plan, plan to fail.” It’s certainly true when your health is concerned.

Think meal prep.

We as a society live in a fast-paced world — always on the go, always working, always chasing the next thing. We have to take time for ourselves.

We must have a plan!

You need to find a custom plan that fits your goals, and then you need to take 1 to 2 hours to prepare your food plan

for 4 to 5 days at a time!

Meal prepping doesn’t have to be mundane.

There are plenty of recipes out there to follow. Don’t hesitate to reach out to someone for mentorship to help you!

An article in cookinglight.com reminds us that with meal prep: are more likely to * You reach health goals

* You save money * You can have variety

and control streamline * You your shopping and decrease food waste prevent * You decision fatigue Going into the new year, get yourself ready to buckle down and follow a meal-prepping plan so you can hit those goals without failing when it comes to nurturing your body in the busy schedules we all have!

PRESCOTT HEALTHY LIVING | DECEMBER 2021 2 9

Don’t Fall for These

WEIGHTLIFTING MYTHS

Getting excited about lifting weights can be difficult for some people, and a lot of it has to do with the misperceptions and misunderstandings that tend to get passed around about this potent form of exercise.

I

t doesn’t replace what cardio does for our allimportant heart and lung function, but lifting weights can be a primo supplement to cardio while also regulating our metabolism, building muscles and even improving our mood.

The most commonly debunked myths include the automatic acquisition of superhero bods we don’t necessarily want and automatic weight gain, which couldn’t be much further from the truth.

These are some of the other roadblocks that need to be shoved out of the way.

You must go to a gym or buy expensive equipment. Free weights are in most cases a better choice for training because gym machines work one muscle group in isolation, giving you a very limited range of motion and not teaching your muscles to work together. One Canadian study found squats with free weights

generate 43% more muscle activity during squats than doing them with a Smith machine (a common piece of gym equipment).

You need to start lifting weights before you turn (insert random age here).

In truth the benefits of lifting weights never go away, though you may need to start lighter if you’re starting to do it later in life. If anything, strength training becomes more important as you age for you to maintain bone density and the muscular strength to avoid falls.

You must have visible results for weightlifting to be worth it. As we’ve already established, weightlifting and strength training are wonderful for your insides as well as your outsides. It may reduce your risk of having a heart attack by 40% to 70%, according to a 2018 study out of Iowa State University. It does reduce your risk of diabetes and high cholesterol.

3 0 PRESCOTT HEALTHY LIVING | DECEMBER 2021

You need to pay big bucks for a personal trainer. Supervision by an experienced weightlifter is always important when you’re starting out, but it doesn’t need to cost an arm and a leg. Two or three lessons are often all you really need, and you can get a few friends together to split the cost.

The other options include checking out the local Y or community center or online certified personal trainers. If you can’t find an affordable trainer you can use reputable websites or YouTube channels to get good information.

You can’t lift weights if you have joint problems.

While you shouldn’t lift weights when your joints are actively inflamed, strength training is good for your joints and when done correctly improves pain from arthritis and other conditions, allowing you to feel looser and more relaxed, as well as in less pain

PLAY

PLAY

t a e H e h t p U TuforrnCool Hiking Fun H

iking is one of the many activities that tends to be moved to the back burner once autumn’s crispness morphs into winter’s chill and ice, but it doesn’t need to be and you’re missing a lot when you do.

The downturn in visitors adds to the deep peace you find in nature while leaving more space for wildlife to come out and play, all while eliminating most of the bugs you must contend with during hotter times of the year.

You need to take precautions for winter hiking, but that’s always true. There are always tradeoffs — needing to bundle up now means you don’t need to wear as much sunscreen because most of your skin is covered, for example.

3 2 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Here are some cold-weather hiking tips from the American Hiking Society so you can experience those breathtaking snowcapped horizons!

Don’t toss the sunscreen.

Winter hikers often forget about the sun’s glare reflecting off white snow, along with the fact that its UV rays don’t switch off when the weather grows cold, unfortunately.

Dress in layers. Take several layers you can peel off or put on when you stop and go on the trail. Your base layer should be a wicking fabric that will pull your sweat away from the skin. Excess moisture that isn’t allowed to escape can freeze and cause hypothermia.

Wear a hat! Our heads are filled with oxygen-carrying capillaries that fuel our brains and consume one-third of the body’s energy.

During the colder months it is

important to keep your head covered to maintain function and not lose precious body heat. You may want to bring a warmer/ heavier hat for rest periods.

Keep your water bottle warm. To keep water from freezing, keep your water bottle on the inside of your jacket — properly sealed, of course.

Be prepared for shorter days. Get a good idea of the usable daylight hours before going hiking. Always carry a headlamp or flashlight with extra batteries.

Use a sleeping bag liner. Putting a liner inside a 20-degree bag is an inexpensive way to boost your bag’s rating another 10 or so degrees for winter camping.

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g n i g a i t n A

PLAY

YOUR BODY IS A

Lifelong Process

They say getting older isn’t for sissies, but nobody escapes it completely.

We reach our peak fitness somewhere between our mid-20s and mid-30s, on average.

A

fterward, we slowly begin noticing our reflexes beginning to slow down, our personal records can’t be beaten. Muscle mass begins to decline and heart-lung capacity dips. Metabolism slows too, making it harder to maintain your goal weight.

But there are many things you can do now, whatever your age, to slow down this process and remain healthy and vital throughout your life. There are three major categories of physical activity you should incorporate into your life to forestall and control your aging process.

ENDURANCE EXERCISE

STRENGTH TRAINING

INTERVAL TRAINING

Walking, running, cycling and other endurance exercises improve your cardiovascular function and keep your metabolism as active as possible.

You should try to get at least 30 to 60 minutes at a time for a total of 150 minutes a week, at whatever level you can tolerate. More is always better if you can handle it; the CDC says researchers have not pinpointed an actual plateau where physical activity fails to produce additional benefits, but your upper limit depends on your health and how prone to injury you are.

Maintaining muscle mass as you age is important for both men and women to prevent falls, preserve physical function and independence and maintain a healthy weight. It also protects bone strength and joint function.

Fat often replaces muscle mass and makes it more difficult to maintain healthy circulation and blood sugar as it promotes inflammation throughout the body. The best way to maintain strength is by lifting weights at least twice a week, regularly increasing your load to keep your muscles building while remaining aware of your limitations to avoid injury.

Once you’ve been exercising for a little while you can consider interval training (HIIT), which when done correctly can bring additional health benefits.

Alternating bursts of activity done with at least 90% of your total effort with longer periods of low intensity movement can raise your metabolism for several hours after the activity and decreases heart rate and blood pressure in overweight individuals.

HIIT is usually not a good idea if you have a heart condition or osteoporosis, are pregnant, immunosuppressed, ill or incontinent.

3 4 PRESCOTT HEALTHY LIVING | DECEMBER 2021

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Pets

Help Us Attain New Year’s Goals

by Loree Walden, Marketing Manager, Yavapai Humane Society

I

t’s December, and I don’t know about you but it’s my time to think about goals for the new year.

Many people refer to them as resolutions. However, resolution is defined as “a firm decision to do or not do something,” and that just puts too much pressure on me and that’s when I give up.

So, I simply call them my goals!

I’m a very visual person so I put goals in writing, print them up so I see them every day and hopefully stay on track. I’m making only two resolutions for 2022 and they both involve my health. I’m thinking my pets are going to be the key to my success.

One goal is to be active and be outdoors more. My dog Cassidy Roo makes that happen for me now, but I want to be out together longer, benefitting both of us! With her, even if I don’t feel like going for a walk it’s not an option, I have to go for her (or deal with the circumstances).

I’m hoping with my new goal, once I get out there, I’m going to enjoy it and our walks will get longer every day. I want to notice more of nature and the beauty

around me. I started doing that this fall and was in awe of the colors changing every day on the trees and decided then I needed to pay more attention to the world around me instead of thinking about everything that needs to get done at work or home.

My second goal, which is to relax more and take some “me” time, is where my cats Pooh Bear and Tigger come into play.

Both love cuddle time, nap time and a good meal. The minute I sit down on the couch they’re ready to nuzzle in my lap and basically “force” me to relax. If I add in a healthy meal and a good nap once in a while, I’ll definitely hit my goal!

Basically, what I’m saying is pets really do help our health and well-being. If you have pets then you already know this, and if you don’t have pets, it’s the perfect time to adopt one and change your life and theirs!

Happy holidays from everyone at Yavapai Humane Society! May all your goals for 2022 bring you health and happiness (and special time with your fur family)!

3 6 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Local

EVENTS

November-January Public Ice Skating

Findlay Toyota Center

Dec. 1-24

Christmas Festival 9 a.m.-6 p.m.

Mortimer Farms

Dec. 18

Winter Luminaria

6-8 p.m.

Highlands Center for Natural History

Nov. 25-Dec. 30 Valley of Lights 2021

Sun-Thurs, 6-9 p.m.

Fain Park in Prescott Valley

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program Team Gymnastics at the YMCA YMCA Youth Basketball League

ONGOING 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

Photo: Atomic Dronez Photography

“Life is like riding a bicycle.

To keep your balance, you must keep moving.”

– Albert Einstein

RENEW

BEAT THE STRESS

l u f r e Wond OF THE MOST

Time of Year

When a holiday and its adjacent month gets labeled the “haphappiest season of all” and you live in “Arizona’s Christmas City,” expectations of December can get built pretty darn high.

It takes some planning and work for the magic to happen, but you can do it.

LET GO OF PERFECTION Lose the idea that all your gifts should have Pinterestworthy wrapping and ribbons and the ornaments on the tree need to be perfectly spaced. It’s OK if it takes 45 minutes to find a parking spot half an hour away from the annual Christmas Tree Lighting at the courthouse. What matters is that you’re with the people you love and sharing experiences that will never happen exactly the same way again.

ABANDON CUSTOMS YOU DON’T ENJOY Holidays in themselves are traditions, and they birth their own traditions as a result. But don’t look at them as mandatory, because they aren’t. Sometimes they’re just too time-consuming given limited schedules and the briefness of their seasons, like

putting up a big Christmas tree or throwing that giant party everyone expects you to. Or maybe you’ve lost the person who you always went to the same holiday concert with. There are plenty of reasons to let go of rituals, so don’t be afraid to.

IT’S A LAUGH Even if you’re more stressedout than amused by a situation, try to at least find the absurdity that lies within, say, driving to five stores to find the right watch for your dad. Or let the silly side of you giggle at every goofy commercial and your kid’s extended version of “Rudolph the RedNosed Reindeer,” the same one you sang at the same age. Pick out your favorite holiday movie to watch, whether it’s “Elf” or “Bad Santa,” kick back and let the merriness wash over you.

UNPLUG FROM TECH It is easier said than done, but it can be easier to justify at Christmastime because you’re doing fun things and seeing people who are a once-a-year opportunity, or even rarer than that. Whether you’re walking around the Prescott Valley Civic Center to see how the lights look this year or having a brunch with your family, these are cherished moments you deserve to enjoy uninterrupted.

ASK FOR HELP THE SMART WAY If you’re looking for help with a fundraiser or pageant or even Christmas dinner, don’t send out a mass email request to everyone in your inbox hoping a few will bite. Email or call them individually, so they won’t assume the 50-plus other people on your list have more time and resources to give!

PRESCOTT HEALTHY LIVING | DECEMBER 2021 41

RENEW

MANI/PEDIS

Good for the Soul/Sole Consider the mani/pedi. What may seem like an indulgence to some really is just part of good health maintenance inside and out.

Women want to look beautiful and men well-groomed, and both want to feel good. Manicures and/or pedicures help with: SKIN CARE

CALLUSES

The skin on our overworked hands and feet need to be properly exfoliated to remove all dirt and grime and moisturized for softness.

These can be painful; a nail technician can remove them.

BLOOD FLOW The massages that come with these treatments help improve blood circulation.

They can reduce pain and help our bodies distribute heat during cold months.

FUNGAL INFECTIONS Our feet sweat and excess moisture promotes fungal growth. Maintain those toes with a pedicure.

WEIGHT DISTRIBUTION Pedicures help level out the surface of your feet allowing your weight to be distributed more evenly, which aids in good posture.

PRODUCTIVITY The act alone of getting a mani and/or pedi means you are taking time out of your day to do something for you. Taking breaks promotes productivity.

ANXIETY/STRESS During this time you are away from your phone. Enough said.

CONFIDENCE Choosing colors, designs, length and shape shows off your style and personality, and shaking hands becomes a pleasure.

SELF-ESTEEM This self-care (whether

42 PRESCOTT HEALTHY LIVING | DECEMBER 2021

done at home or in a salon) is you investing in yourself be it time or money. You are showing the world that you matter. And the compliments you’ll get are an added bonus.

As with all endeavors, though, be wise. Avoid nail salons where: technicians don’t * Nail have the necessary experience and/or license, if required.

* Stations aren’t clean. technicians aren’t * Nail washing their hands between clients. tools are lying * Dirty around (if you get a lot of mani/pedis consider bringing your own tools).

foot-baths * Pedicure and filters aren’t thoroughly disinfected between uses.

Be wary. You don’t want a rough technician clipping nails, cutting cuticles and filing your nails causing lesions that could get infected. You don’t want to shave your legs ahead of time to avoid any bacteria from a footbath finding its way into a wound. Reconsider using a UV light dryer, which comes with the possibility of causing skin cancer and aging your skin. And, do not wear artificial nails to cover up nail problems as they may exacerbate them.

Remember, it’s not pampering if it makes good sense!

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RENEW

Tips to Stave Off

s e u l B y a d i l Ho

by Erin Reed, BSN, RN, WHNP-S, Prescott Women’s Clinic

T

he holidays often bring with it feelings of hope, laughter and joy. They give us time to celebrate the memories and successes of 2021.

With tasty food, great gifts and even better company why would anyone feel anything but happy?

Women tend to take on the role of “holiday heroes,” and we do a very good job! However, the holidays can be a lot of work — mentally, physically and emotionally. Becoming overwhelmed or stressed by the demands of the holidays comes with a huge risk of developing holiday blues.

Holidays may also bring forth feelings of loneliness if the family is far away or stress from unrealistic financial expectations.

As the weather becomes

colder and the days become shorter, it is not uncommon to feel holiday blues. We are all still living the effects of the pandemic, and the holidays just may not feel the same.

Not everyone feels overly joyous during the holidays, and that is OK. Common symptoms of holiday blues include fatigue, tension or feelings of sadness and anxiety. The difference between the holiday blues and clinical anxiety/depression is that these feelings are temporary and tend to resolve shortly after New Year’s.

However, it is important to remember that short-term problems can sometimes lead to long-term mental health conditions. A conversation with your trusted health care

4 4 PRESCOTT HEALTHY LIVING | DECEMBER 2021

provider can help you work through any feelings you may be struggling with.

Try these tips for a healthy holiday: when to say no — * Learn whether it’s hosting too many people, spending money outside your means, or just needing some time to yourself.

where you * Delegate can and avoid taking on all the tasks yourself. the healing abilities * Feel of gratitude, and tell your loved ones how much they mean to you. alcohol if you * Avoid are feeling sad or overwhelmed.

your immune * Keep system strong by getting your flu shot, finding sunlight where you can, and choosing healthy foods for your holiday celebrations. to get * Remember enough sleep! on yourself * Splurge every now and again. your own holiday * Find traditions or hobbies that make you happy — try something new!

Most importantly, remember to reach out when you need help.

Whatever you choose to celebrate, cheers to a happy, healthy holiday season!

HAPPY FEET, HAPPY LIFE

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RENEW

y h t l a e H g n i Stay WITH THE SEASONS

“When one stays in darkness long enough, one begins to see.”

—C. G. Jung

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

T

he holidays are upon us, and we are fast approaching the solstice — the season of winter. Nature brings us more darkness with shorter, colder days and she encourages us to draw inward, to contemplate and to use that darkness in order to see.

In the wisdom of Chinese philosophy, the winter, the water element, is associated with the will and determination to manifest our future.

This is a time to draw inward, slow down, do less, rest more and build our reserves for the activities of spring and summer.

From that quiet space, to see more clearly the activities that will support our journey through the seasons and into our future.

If this sounds a bit too serious, we can certainly balance this

time of rejuvenation during the cold, dark winter with the warmth of family and friends, with gathering and celebration, and reunion. We can trust our bodies to weather the excesses of a few holiday

4 6 PRESCOTT HEALTHY LIVING | DECEMBER 2021

meals and appreciate the joy that these things bring to us every year.

We also can continue to appreciate and participate in the activities that support our wellness —

meditation, movement, creativity, relationship — and as always, from a massage therapist’s perspective, receiving bodywork will support all of these things.

My suggestion is to try pairing the style of massage and bodywork you receive to the season of winter. This would be a good time to try something more wintery, more inward focused, something slower and more restorative. Acupressure and craniosacral therapy are beautiful modalities to offer just this kind of inward journey toward relaxation, clarity and insight.

As our old friend Mr. Jung suggested, we may be able to use this deep, watery, internal space to begin to see, to illuminate our journey into health, wellness, prosperity and the bright future that awaits us.

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RENEW

e r a C f l e S l l a m SBoosts Bring Big Winter Warmth

None of us enjoy the winter cold all day, every day — here are some easy tips for finding your winter bliss!

TAKE A WARM BATH Whenever you feel like it. They’re more timeconsuming than a shower, but that’s the whole point, getting more than a moment to absorb the warmth and let it calm your mood, loosen your muscles and lead to better sleep..

VISUALIZE WARMTH Picture yourself in front of a cozy fireplace or in a tropical paradise. Visualization brings inspiration, strength and the power to feel anything, including that humid breeze coming off the ocean or waves of heat radiating from the flames.

SPEND TIME WITH WHAT BRINGS YOU JOY This could mean being around family or pets, pursuing an old or new hobby, going to church, doing cardio to your favorite music or seeing what your favorite hiking trail looks like under a blanket of snow.

BAKE YOUR FAVORITE BREADS AND TREATS Fill your home with the aromatherapy of yeast rising with wheat flour, almond flour, flaxseed meal or whatever you choose to structure your dough.

Whichever way of eating you

follow, there’s always going to be some baking activity that fills your home with joy.

DECLUTTER Our homes tend to get cluttered around Christmas with decorations, outgoing and incoming gifts, holiday crafts and more, so during December and especially January, use your spare time to organize your things, find new homes for what you don’t need or want, and watch your space get lighter and sunnier as a result.

WALK MORE, DRIVE LESS It sounds a little backward but taking a walk while the sun is out gets your body heated up through exercising, the health-giving magic of sunshine and a break from traffic snarls made worse by winter driving hazards..

GIVE YOUR FACE AND HANDS LOVE Cold, dry winter air really does a number on whatever skin is exposed to the ravages. Use heavy, nourishing, creamy moisturizers (as much as your skin type will allow) on your face and hands, avoid the additionally dehydrating effects of those tempting hot showers and, yes, don’t forget that sunscreen!

4 8 PRESCOTT HEALTHY LIVING | DECEMBER 2021

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RENEW

Declining AGING MALES FACE

by Rob Seals, DMS-c, PA-C, Salud Spa

T

estosterone is a steroid sex hormone produced primarily in the testes of a man and plays an important role in many functions of a healthy adult male.

Low testosterone affects an estimated 4 to 5 million men in the United States (11/4/2016, “What’s Causing my Low Testosterone,” Healthline).

There are many causes of low testosterone as we age. Normal testosterone levels decrease each year after age 30 at about 1% per year (4/10/18, “Low Testosterone” Cleveland Clinic). Common causes can be prescribed medication, dysregulated metabolism and inflammation. Other causes are genetic, head injury, alcohol abuse or uncontrolled medical conditions such as hypertension, diabetes or endocrine issues. Less common are cancers and radiation exposures.

Decreasing testosterone levels can lead to feelings of depression in males, excessive sleeping, feeling tired, weight gain, loss of

TESTOSTERONE LEVELS

muscle and changes in sexual vitality. A normal adult male testosterone level is in the range of 300 to 1,000 nanograms per deciliter (4/25/2019, “Low Testosterone 12 Signs in Men,” Healthline).

Many men will start to feel symptoms even with a slight variation of their normal testosterone level. Many men will wait months or years prior to seeking help for their symptoms. Some men may have no symptoms.

It is essential to carefully approach the holistic health of a male before integrating testosterone treatment.

Naturally, you can improve your testosterone levels by getting adequate sleep, eating a healthy well-balanced diet and maintaining a healthy weight. Reducing stress helps to decrease cortisol levels.

Other strategies include correcting nutritional deficits with vitamins and supplements, working with your medical provider to evaluate medication and health goals, avoiding

5 0 PRESCOTT HEALTHY LIVING | DECEMBER 2021

excess alcohol and avoiding illicit drugs. Staying active can play an important role in maintaining men’s health.

Providers that specialize in men’s hormone health can prescribe medications that can increase testosterone more naturally without stopping your own testosterone production.

These medications typically are taken as prescribed daily with the addition of injections of some growth hormones.

There is some controversy at times with specific prescriptions. Before taking

these medications, you should know the risks and benefits. It is vital to maintain regular medical checkups and prevention visits. Blood work is required to determine declining testosterone levels, underlying conditions and monitoring medical treatments for decreased testosterone.

It is also important to let your hormone specialist know if you are trying to impregnate your partner as your treatment should be customized to promote your goals.

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RENEW

Brain-Clearing Ideas FOR WHEN THE

Fog Rolls In

Nearly all of us become susceptible to brain fog, or lack of mental clarity and focus, at one point or another.

Taking longer to finish a task than normal, lapses in memory and poor concentration can be symptoms of lifestyle choices or some health conditions.

I

t tends to happen more often as we age, but it’s not necessarily a sign of impending dementia. Brain fog in many cases can be lessened or eliminated through altering our diet, activities or other aspects of our lives to foster better cognitive function.

SLEEP BETTER Lack of good sleep is one of the most common causes of brain fog, so taking steps to upgrade the quality of your slumber is one of the primary things you can do to combat it, at any age.

Try to get seven to nine hours of sleep every night, which becomes much easier when you stick to a regular schedule and avoid consuming things that can

delay or disrupt sleep including caffeine, alcohol, heavy meals or content from screens, whether they’re watch-size or 60 inches diagonally.

EXERCISE BODY AND BRAIN Physical movement is an excellent elixir for brain fog on top of everything else, increasing blood and oxygen flow to your brain, reducing inflammation and triggering creation of new synaptic connections throughout the cerebral cortex. Doing brain-teasing puzzles and games or simply learning about a new subject strengthens those same connections while reducing stress by steering your mind to focus on one positive activity

instead of fragmenting onto several subjects, many of them negative.

FEED IT THE RIGHT STUFF Many healthy foods lubricate the workings of your intellect through providing the right nutrients and promoting production of the right hormones to sustain cognitive activity. For an example, vitamin B12 fosters healthy nerve function and it becomes more difficult for our bodies to absorb it as we get older, possibly leading to brain fog. Omega-3 fatty acids, flavonoids and many other nutrients also play a role in brain function. A physician or nutritionist can help you incorporate the right foods or supplements into your diet.

PRESCOTT HEALTHY LIVING | DECEMBER 2021 5 3

RENEW

How Acupuncture CAN HELP

,Holiday Stress

by Dr. Rob Benhuri, D.Ac, Synergy Wellness Center

W

hile the holiday season typically means happy times with food and family, for many this time is full of stress and tension.

Acupuncture can help.

WHAT IS STRESS? Stress is your body’s natural reaction to an external threat, real or imagined.

Thousands of years ago, our ancestors had to deal with predators and lack of food. These situations often required split-second, life-or-death decisions.

We developed something known as the fight-or-flight response. This occurs when a stressor triggers our nervous systems, causing a variety of physical and mental changes. Our heart

rates increase and our muscles tense, ready for action. At the same time, non-urgent functions such as digestion are suppressed.

Fast forward to the present day and our bodies react to stress in just the same way.

STRESS IN CHINESE MEDICINE In acupuncture theory, the connection between the body and mind is very important. There is no distinction between the physical and mental aspects of health; one easily influences the other.

Each of the major organs has various physical and emotional functions, and stress can arise from an imbalance in any of them.

The liver has the important task of

5 4 PRESCOTT HEALTHY LIVING | DECEMBER 2021

circulating qi around the body. For this to happen effectively, muscles need to be loose and relaxed.

If we become stressed, our muscles tend to become tense and tight.

This prevents the liver from doing its job properly. Qi gets stuck in the channels.

Called “liver qi stagnation,” this is one of the most common problems acupuncturists encounter daily. Liver qi stagnation can cause other symptoms including depression, headaches and digestive problems.

ACUPUNCTURE FOR STRESS Acupuncture can relax the muscles and soothe the liver, allowing for the free flow of qi. Specific acupuncture points can be added to help deal with such individual

symptoms as headaches or digestive problems.

The main advantage of acupuncture is that it treats each patient in a unique way, depending on individual need.

Acupuncture also can trigger the release of chemicals called endorphins. These work in a similar way to opioids like morphine. They help reduce pain and bring about a sense of general well-being. However, unlike opioids, they do not cause dangerous side effects.

Finally, acupuncture can help to regulate the nervous system. It modulates the release of certain neurotransmitters to improve mood and enhance emotional balance.

Put it all together and you may have a happy, healthy holiday season!

We Focus on the Overall Well-Being of our Patients!

Our goal is to provide the best medical care in a timely, compassionate and efficient manner, focusing on the overall well-being of our patients.

Cardiac Care offers a full range of treatment and diagnostic services to monitor and assess the health of your heart.

Self-Referrals Accepted We want to help as many people as possible, and we don’t want a referral to stand in the way of your health.

Dr. Nitin Patel, MD, FACC Dr. Patel has been serving Northern Arizona residents since 1996 as a cardiologist. He came to Northern AZ after completing a Cardiology Fellowship at the University of California Los Angeles.

Dr. Patel’s post-graduate training included an Internal Medicine Residency at Michigan State University, in Lansing and Flint, Michigan.

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SAME DAY AP POINT MENT S BASED O N U RG E NCY

RENEW

g n i t a g i v a N Vegan Holidays

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

W

hile veganism has been around since biblical times, it still feels like a relatively “new” idea as our culture and grocery stores catch on with all of their delectable vegan offerings.

Holidays are no exception, but we can find ourselves navigating some vegan holiday hurdles with our nonvegan friends and family.

Common issues include combining meals that have something for everyone on the menu, dealing with a bit of teasing about our lifestyle, and creating new traditions.

“Veganizing” dishes doesn’t have to be hard.

Unsweetened almond milk and Earth Balance butter make delicious mashed potatoes, and the butter can be used in the stuffing — voila! Gravy is a must in our household and is easily converted.

Be flexible. My mom still cooks a turkey, and I bring a main dish such as stuffed acorn squash, veggie pot pies or roasted cauliflower steaks (just a few of my favorites). Add a side such as traditional yams with vegan marshmallows (yep, Trader Joe’s carries them) and don’t forget the cranberry sauce, and we’re feasting!

As far as the traditional teasing goes, simply be patient. You’ve chosen this lifestyle so own it. No need to get upset. Don’t argue. Just remember that it’s attraction rather than promotion — that yummy side dish you brought will wow their socks off!

Sometimes feelings can be hurt, such as not partaking of Auntie Irm’s famous traditional Thanksgiving dessert.

Understandable, right?

But the only thing that stays the same is change, and it’s OK to be the one making it.

You’re not going to stop anyone from their traditions, but perhaps you can add your own this year by bringing an amazing new Thanksgiving dessert that’s been veganized!

Auntie Irm will understand.

However you are spending your holidays this year, plan ahead, eat delicious food and spend time with family and friends. It is a time for showing a little more love, a little more patience, a little more tolerance, a little more forgiving, a little more kindness, and of course, a little more fun.

Happy Holidays!

5 6 PRESCOTT HEALTHY LIVING | DECEMBER 2021

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RENEW

reath, ke a BBack, TaBounce Go Forward

The reality is that some couples break up during the holidays, others face the grave illness or death of a loved one. A new year can conjure memories of past missteps, tragedies, failures or lead to unexpected disappointments.

I

t’s time for resiliency — the process of adapting well to adversity, trauma, tragedy, threats or family and relationship problems, serious health problems, or workplace and financial stressors.

The American Psychological Association recommends building connections, fostering wellness, finding purpose, embracing healthy thoughts and seeking help. Do this by: relationships * Prioritizing with empathetic and understanding people.

Don’t isolate yourself.

*

Joining a group be it civic, faith-based or other local organizations.

care of your body * Taking through proper nutrition, ample sleep, hydration and regular exercise.

Strengthen your body

to adapt to stress, reduce the toll of strong negative emotions. mindfulness * Practicing through journaling, yoga and other spiritual practices like prayer or meditation. This builds connections, restores hope.

*

Giving your body resources to manage (not eliminate) stress. Don’t turn to alcohol, drugs or other substances to bandage a deep wound.

*

Helping others through volunteer work or supporting a friend. This fosters your own sense of purpose, self-worth and connection to others.

proactive allows * Being you to acknowledge and accept your emotions during hard times. Ask:

“What can I do about a problem in my life?”

Break the problem down into manageable pieces.

*

Moving toward realistic goals. Ask: “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”

*

Looking for opportunities for self-discovery. This increases your sense of self-worth and heightens appreciation for life.

things in * Keeping perspective allows you more balanced and realistic thinking.

You may not be able to change a highly stressful event, but you can change how you interpret and respond to it.

*

Accepting change as

a part of life; focus on circumstances you can change. a hopeful * Maintaining outlook. Empower yourself to expect that good things will happen. back at who * Looking or what was helpful in previous times of distress. This may help you discover how you can respond effectively to new difficult situations. help when * Getting you need it is crucial in building resilience.

Get professional help if you feel as if you aren’t able to function as well as you would like or perform basic activities of daily living.

And always breathe slowly and take a moment.

PRESCOTT HEALTHY LIVING | DECEMBER 2021 5 9

NOURISH

Make these Swaps for a Healthy & Jolly Season

by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting

T

he holiday season is our favorite time of the year, and it offers a wonderful opportunity to connect with family and friends.

Gatherings, however, come with such challenges as rich foods (high in salt, sugar and fat), holidaythemed beverages (that may include alcohol) and delectable desserts. These could make it difficult to stick with a healthy eating pattern and dodge any weight gain.

Take a look at these tips to help you to make this holiday season friendlier to your heart:

CONSUME ALCOHOL IN MODERATION This translates to one to two drinks per day for men and one drink per day for women. Typically, a drink is one 12-ounce regular beer, 4-5 ounces of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits. Keep in mind that one simple drink containing alcohol provides between 100 to 500 calories.

Swap alcoholcontaining drinks with:

water with * Seltzer citrus or berries

*

Carbonated apple or grape beverage

water * Flavored (mint leaves, fruits, cucumbers, etc.)

*

Iced tea

WATCH YOUR SALT INTAKE Foods such as stuffing, gravies, sauces, cheese toppings and appetizers/ snacks along with baked goods can have a very high sodium content.

Aim at keeping your sodium intake to about 2,300 mg of sodium per day (the equivalent of 1 teaspoon of salt).

However, if you have high blood pressure, your goal is to limit your sodium intake to 1,500 mg per day.

* * Apple cider

Alcohol-free eggnog

6 0 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Swap high-salt foods with: versions * Low-sodium of traditional highsodium foods

* Good quality sea salt herbs and * Various spices instead of using regular salt with salt-free * Baking baking soda and saltfree baking powder

MIND YOUR FATS Rich foods, including desserts, may pack a considerable amount of saturated fats and trans fats. Trans fats, commonly found in commercially baked goods, are to be avoided at all times, while saturated fats are to be consumed in moderation.

Swap highfat foods with:

versions * Low-fat of high-fat foods

* Leaner cuts of meats instead * Home-baked of commercially prepared goods or avocado oil * Olive instead of butter deep fat-fried * Avoid foods and/or desserts

CREATE NEW HEALTHFUL TRADITIONS Comfort holiday meals may lack dietary fiber, phytochemicals, antioxidants and healthier fats.

Incorporate: desserts * Fruit-based (not in a pie format)

* Unsalted nuts and seeds (peas, * Legumes beans and lentils) grains (desserts, * Whole stuffing, bread, brown rice, etc.) vegetables * Steamed or salad with fresh vegetables for example, * Stevia, instead of sugar

January NEW YEAR, NEW YOU

| PLAY | | RENEW | | NOURISH | Email info@roxco.com Visit prescotthealthyliving.com

Prescott.Healthy.Living PrescottHealthyLivingMagazine

NOURISH

9

Lower Holiday Stress WITH THESE FOODS

Struggling to keep up with travel plans, meal plans and going-out plans can make the holiday season less fun than it’s cracked up to be.

Your social calendar can be two or three times fuller than usual, which can be both exciting and exhausting. Being constantly in and out, up and down and decorating and cleaning up takes its toll on the most energetic and even-keeled among us.

T

here are many ways to cope with stress, including stretching, meditation and outdoor exercise, all of which takes time.

When time is short, it helps to multitask as much as you can, so try to include foods that boost your brain’s and body’s response to tackling the demands that come along with all the revelry.

ALMONDS These are super easy to integrate into the nut mixes everyone seems to keep out over the holidays and are a magnificent source of magnesium, which fights inflammation and other effects of stress. It’s a crucial element for hundreds of chemical reactions within your body and up to half of Americans don’t get enough of it from their diet. Other magnesium-rich foods include spinach, pumpkin seeds, avocado, Swiss chard and dark chocolate.

ARTICHOKES These can work as an impressive vegetable side dish, either on its own or as part of a vegetable mix. Their

impressive nutrition profile includes concentrated levels of fiber, most notably prebiotic fiber, which encourages growth of a healthy gut biome. Two types of prebiotic fiber found in artichokes have been shown to improve symptoms of anxiety and depression when at least 5 grams is consumed daily.

OATMEAL There’s nothing more soothing than a warn bowl of oatmeal on a cold morning, and it turns out the mental health benefits of this whole grain go beyond the temperature it’s served at — it contains slow-burning carbs that form a consistent breeding ground for tryptophan, an amino acid which is synthesized into feel-good serotonin.

It’s great for morning or evening, as it also provides decent melatonin levels that promote healthy sleep.

PARSLEY This nutritious herb can be worked into just about any main or side dish you might prepare, and it’s armed with antioxidants that can tame the inflammation and oxidative stress, which

is a common symptom of stress and fatigue. Unlike many herbs, the antioxidant content of dried parsley may be higher than fresh parsley.

SWEET POTATOES One of the easiest stress-busting foods to incorporate into big holiday meals, sweet potatoes are an easy swap for their more savory cousins and deliver whole carbs that regulate cortisol, along with chemicals that support your bodily countermeasures against anxiety and stress, including vitamins C and B6, potassium, lycopene and magnesium.

TURKEY Holiday turkeys may be the only reason most of us have ever heard of tryptophan.

Turkeys indeed have high levels of the amino acid that supports production of both serotonin and melatonin.

Volumes of webpages have been written to debunk the turkey dinner-holiday nap connection, but some studies have found a link between higher tryptophan levels and reduced levels of stress and depression.

PRESCOTT HEALTHY LIVING | DECEMBER 2021 6 3

NOURISH

BE MINDFUL ABOUT

Food, Family & Friends

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

I

love the holidays!

Prescott provides just the right temperatures for a fire roaring at night and outdoor activities during the day. The sunrises and sunsets are breathtaking.

But enjoying the holidays can be challenging. I think of the holidays as October 31st through New Year’s Day! Back in early November, I begin taking care of myself by taking things off of my shoulders. I do a deep clean or declutter. This helps declutter my brain and keeps me feeling positive about the area around me.

I go through my pantry and my refrigerator as well.

And mostly, I think about my health and take an assessment of what I’m eating, how I’m moving and what I find myself thinking about the most.

As we are in the midst of the holidays, still take note of what you are eating, how much you’re moving and what you are thinking about. The holidays are to be enjoyed with family and friends. If any of these items becomes a negative issue for you, it changes the engagement you have with special times.

To enjoy your time more, think before you eat! If what you are preparing to put in your mouth is something that doesn’t benefit you, OK … but is it worth it? Is it a special sweet that your friend or family doesn’t make any other time of the year? Then eat it!

Having guests? I hope this year you are getting together with some of your besties and family.

Get out of the house. There is so much to do and see right here in Prescott. The Quad Cities area gives many more things to see, all within an hour’s drive.

If we get snow, some of the locations are even more beautiful: Grand Canyon, Antelope Canyon, Subway Cave, to name a few. I’m sure you all have your favorites you would love to show to others.

Keeping a positive mindset can be hard during the holidays. If we focus on the positives and what we would love to have or have happen, then the outcomes are positive.

Positivity during the holidays and surrounding yourself with people you love and love to be with is a great first step.

6 4 PRESCOTT HEALTHY LIVING | DECEMBER 2021

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NOURISH

S9weeten

YOUR HOLIDAY SEASON

DIFFERENTLY

It’s no surprise that too much sugar is bad for us. It can be especially tough in this season of temptation to remember that overload can produce obesity, diabetes, strokes, heart attacks and cardiac arrest.

And the more you eat sugar the more you crave it, experts says. Major culprits are soft drinks, cakes, pies, chocolate, fruit drinks and desserts.

T

here is a push on to cut the percentage of sugar in packaged foods and beverages. A team from the Massachusetts General Hospital, the Friedman School of Nutrition Science and Policy at Tufts University in Medford, Massachusetts, the Harvard T.H. Chan School of Public Health in Boston and the New York City Department of Health and Mental Hygiene found cutting 20% of sugar from packaged foods and 40% from beverages could prevent 2.48 million cardiovascular disease events, 490,000 cardiovascular deaths and

750 diabetes cases in the U.S. over the lifetime of the current adult population.

Until that happens, though, here some tips from the American Heart Association to use at home this and every other season:

DESSERTS AND SWEETS

BAKING AND COOKING

Again, make your own without all the added sugars. Mix your favorite nuts and seeds (very lightly or unsalted), raisins and unsweetened dried fruit rolled oats and whole-grain cereal (nonsugared/nonfrosted).

Experiment a bit and adjust recipes to the taste and texture you like by using unsweetened applesauce to replace some of the sugar called for in a recipe. Try using no-calorie sweeteners suitable for cooking and baking. Consider using less oil, as well.

Bake, grill, stew or poach fruit and enjoy its natural sweetness. Fresh, frozen and canned (in its own juice or water) all work well.

SNACK MIX AND GRANOLA

spark and flavor up your still or sparkling water with mint, citrus, cucumber or a splash of 100% fruit juice.

TEA AND COFFEE Adjust your taste buds to appreciate less sweetness by gradually cutting back on sugars (including honey and agave syrup).

Try adding such natural flavors as cinnamon, citrus, mint or nutmeg.

SODA/SOFT DRINKS Instead of drinking these,

PRESCOTT HEALTHY LIVING | DECEMBER 2021 6 7

NOURISH

ries s StoPlants stmaHoliday Chribehind

by Ken Lain, The Mountain Gardener, Watters Garden Center

G

ardeners take a special interest in the holidays and the plants marking the season. Pumpkins and spice start out the holiday decorating, which climaxes with Christmas and New Year plants. Here are some of the stories behind the plants.

Poinsettia is the most iconic Christmas plant during the holidays. The plant arrived in America during the 1800s by Dr. Joel Roberts Poinsett, the first United States ambassador to Mexico. He sent a few plants back to South Carolina, where he grew them and gave them as gifts to friends. He donated many to public and private botanical gardens. Deep religious meaning starts with the star-shaped flower symbolizing the Star of Bethlehem. Red has been a favorite color, suggesting Christ shed blood, and white represents his purity.

Holly goes back to ancient Romans and Greeks times who decked their halls for good luck.

Romans would send holly wreaths to friends, family, and especially newlyweds, as gifts of goodwill and good wishes.

Mistletoe goes way back, too. The legend started in Norse mythology when a goddess used the plant to bring back memories of her beloved son, slain, with a weapon crafted from the plant. The legend has evolved from grief into rebirth or regrowth. Later, a sprig was placed over a baby’s bed to ward off evil spirits. When placed under the pillow of a young girl, it is said to inspire the dreams of her future husband.

Today, kissing under the mistletoe indicates future happiness and fertility.

6 8 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Christmas Cactus is a perfect holiday gift. This tropical cactus is grown indoors as a houseplant.

Brazilian legend says a poor boy living in the jungles prayed for a sign of Christmas. He prayed for days until Christmas morning when he awakened to find beautiful bursts of colorful flowers on the tips of the cacti branches. This stunning display of beauty continues to be a symbol of answered prayer today.

As for Christmas Trees, Germany developed the habit of a Christmas tree during the 16th century.

It’s said the German theologian Martin Luther was walking home on a winter night and inspired by the beauty of stars twinkling through evergreen branches. He recreated the optimism he felt by erecting a tree with candles in his family’s home. The Christmas tree trend became widely accepted in America by the early 20th century.

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NOURISH

e n i h s n u S r u o y Seek Vitamin D in the Cold

Vitamin D is called the “sunshine vitamin” because of the body’s need for sun exposure to produce it. It’s an essential nutrient that allows our bodies to absorb calcium and maintain strong bones and teeth, as well as build our immune system, muscles and nervous system.

I

t’s estimated more than 40% of Americans have some degree of vitamin D deficiency, with Blacks and Hispanics and older adults of any ethnicity at the highest risk. Deficiencies can lead to osteoporosis, rickets and other bone diseases.

In winter, deficiencies become even more common as the days grow shorter and people spend more time indoors to get away from the cold.

Here are some ways you can increase your vitamin D levels this time of year. outdoors as * Get much as you’re able.

Truly subfreezing temperatures can be dangerous, but try to acclimate yourself and your family to “almost-

freezing” weather, so you can at least get some sun exposure. Get outdoors for 15 to 30 minutes three times a week with at least some skin exposed to the sun to allow your body’s vitamin D receptors to do their job. Use sunscreen or cover yourself up if you’re going to be in the sun any longer than that.

*

Eat more vitamin D-rich foods. This is a good rule to follow any time of year, but you may want to think more consciously about this now. If you like oily fishes like salmon, tuna and mackerel you’re in luck; try to eat two servings a week, preferably of “wild”

varieties to reduce exposure to pollutants.

Mushrooms are the sole non-animal food that has naturally occurring vitamin D, but a few other foods are regularly fortified with it including dairy and plant milks, orange juice and cereal. you are concerned * Ifabout your levels of vitamin D, ask your health care provider whether you should have a blood test done to check this.

If supplements are recommended follow your provider’s instructions, as overdosing on vitamin D can cause you to absorb toxic levels of calcium.

PRESCOTT HEALTHY LIVING | DECEMBER 2021 7 1

NOURISH HEALTHY

Recipes QUICK

Warming Winter Kielbasa Stew

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Ph

This dish is, perhaps, a surprising mixture of Japanese and Polish cooking.

That is, the concoction known as stew dates to the Stone Age in Japan, while kielbasa is a stable of Polish cuisine.

o: ot B

ai

le

y

Zy

gu

ti s

3 stalks

Celery

1 lg

Sweet potato

2

Red potatoes

8 oz

Kielbasa

2 tbs

Olive oil

1 tbs

Crushed red pepper

1 2 3

Chop celery and potatoes into ½-inch pieces.

Steam potatoes to pre-cook.

Slice kielbasa into ½-inch slices.

4 5

Add olive oil to medium heat frying pan.

Add kielbasa, brown each side. Then add veggies, cover, and soften to liking.

Serves 2 | Prep Time 30 mins

Pink salt to taste

Food for Thought

Hot pepper spices such as the crushed red pepper used in this dish can help boost the metabolism and warm the body with capsaicin, a phytochemical found in hot peppers!

7 2 PRESCOTT HEALTHY LIVING | DECEMBER 2021

NOURISH KETO

Keto Green Bean Casserole This ingenious recipe uses xanthan gum as a substitute for flour and crispy pork rinds in place of crunchy French-fried onions to replicate this quintessential holiday side dish for the low-carb set, though it’s great to have any time of the year.

2 lbs

French cut green beans frozen or fresh

2 tbs

Butter, unsalted

2 cups

Mushrooms, sliced

1

Yellow onion, chopped

1½ tsp

Kosher salt

1/4 tsp

Pepper

1½ cup

Heavy cream

1/4 tsp

Xanthan gum

1/2 tsp

Tabasco sauce

1 tsp

Thyme, fresh

3 cups

Sharp cheddar cheese, divided

1 cup

Pork rinds, crushed (optional)

‘Tis the season to enjoy the health benefits of one of the few ketofriendly legumes on the market, and have generous amounts of fiber, folate and calcium, to name a few of its nutrients.

1

Preheat oven to 425° F. Place defrosted green beans in a clean kitchen towel, and gently wring water out. Squeeze as much liquid from the green beans as possible, without crushing them too much.

Melt butter in a large oven-safe skillet. Add sliced mushrooms, yellow onions, salt and pepper and sauté over medium heat for about 10 minutes until onions become translucent.

Lower the heat to medium-low and stir in heavy cream, tabasco, thyme

2 3

and xanthan gum. Bring contents to a gentle simmer.

Cook vegetables in simmering cream for 15 minutes, until the sauce has reduced by half and it coats the back of a spoon. Stir in the green beans. Taste and adjust seasoning to your liking.

Remove from heat, and sprinkle the top of your pan with cheddar and crushed pork rinds (if using). Bake for about 20 minutes, until the beans are heated through and the cheese begins to bubble.

4 5

Serves 8 | Prep Time 45 mins

PRESCOTT HEALTHY LIVING | DECEMBER 2021 7 3

NOURISH PALEO 2 tbs

Olive oil or ghee

1 sm

Onion, diced

1-2 cloves

Garlic, minced

2 cups

Vegetable or chicken stock

4 cups

Broccoli florets

1½ cups

Carrots, shredded (about 2 medium)

1 cup

Cashews, raw, soaked for 4 hours if you don’t have a high-speed blender

1 cup

Water

½ tsp

Mustard powder

½ tsp

Smoked paprika

½ cup

Nutritional yeast

1 tbs

Lemon juice, fresh (about half a lemon)

1/4 cup

Almond milk

dash

Cayenne pepper

Sea salt Pepper, fresh cracked Fresh parsley to serve (optional)

1

In a medium saucepan over medium heat, heat olive oil or ghee.

Add onion and sauté until translucent, stirring often. Add garlic and cook, stirring constantly, about 30 seconds or until fragrant.

Add stock, broccoli and carrots, then cover with a lid. Simmer about 10-15 minutes until broccoli is tender.

2

3

In a high-speed blender or food processor, combine cashews, water, mustard powder, smoked paprika, nutritional yeast, lemon juice, almond milk and cayenne pepper. Blend at high speed until smooth. Pour mixture into broccoli mixture and stir until smooth. Add plenty of sea salt and freshly cracked pepper to taste. Spoon into serving bowls and top with fresh chopped parsley.

Serves 4 | Prep Time 45 mins

74 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Paleo ‘Cheesy’ Broccoli Soup This is a creamy, soothing winter soup that can be whatever you want it to be! It’s perfect for vegans and just as perfect for nonvegan paleo eaters with the switch of just a couple of ingredients.

Vegans can simply stick with olive oil and vegetable stock as frying fat and liquid, and if you’re excluding all dairy on your paleo plan you can use the olive oil as well, but use chicken stock if you prefer.

NOURISH VEGAN

Vegan Pumpkin Pie Smoothie

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

This is one of my favorites that can be enjoyed year round. Relish it as is, or add in the “optional” items as a recovery smoothie or full meal replacement.

1½ cups

Nondairy milk

1 cup

Cooked carrots or canned pureed pumpkin

1 tbs

Walnuts or 1 tbs almond butter

1 tsp

Pumpkin pie spice

½ tsp

Vanilla

1 cup

1 serving 1

Ice cubes

Plant-based vanilla protein powder (optional) Frozen banana (optional)

1

Blend.

Serves 1 | Prep Time 5 mins

PRESCOTT HEALTHY LIVING | DECEMBER 2021 75

NOURISH

GLUTEN-FREE

White Chicken Chili Cheese Dip This gluten-free potluck pleaser is easy to pull together and bake before you head out to the party or place it on the family table for dinner.

Pureeing most of the white beans and blending it with the cheese makes it seem more sinful than it really is — a great way to keep diners hooked after they’ve dipped their first chip into this dreamy concoction.

½ tbs

Olive oil

1 14.5 oz can White beans, drained 1/3 cup

Sour cream

2 cloves

Garlic, roughly chopped

½

Juice from lime

1 tsp

Ground cumin

1/4 tsp

Salt

1 cup

Cooked chicken, shredded

½ cup

Sweet corn, fresh or frozen

2 tbs

Cilantro, minced

2 cups

Mozzarella/cheddar cheese, combination divided

1/3 cup

Red pepper, diced

1/3 cup+1 tbs Salsa verde

1

Preheat the oven to 375°. Brush olive oil onto bottom and halfway up sides of a 10-inch cast iron skillet or baking dish.

Reserve 1/4 cup of the drained beans, set aside. Add the rest of the beans, sour cream, garlic, lime juice, cumin and salt to a food processor. Puree until smooth. Taste and add a little salt if needed. Stir in chicken, corn, cilantro

2

Serves 6 | Prep Time 45 mins

76 PRESCOTT HEALTHY LIVING | DECEMBER 2021

and 1 cup of cheese.

Spread onto bottom of dish or skillet, then evenly sprinkle remaining 1/4 cup white beans, red peppers and salsa verde on top of the mixture. Cover with remaining cheese. Bake for 20 minutes, until dip is bubbling. Then broil for a few minutes to brown the top. Serve immediately.

Can be rewarmed as needed.

3

4

NOURISH HEALTHY MEATBALLS:

Meatballs with Spicy-Sweet Cranberry Sauce This slow cooker recipe is a great “ family” dish in the broadest sense, whether the group is within your household or comprised of the many friends at a house or work party.

The ginger and garlic add depth to what could be an overly sweet concoction otherwise.

2 lbs 22

Lean ground beef

Saltine crackers, crushed

1/3 cup

Dry minced onion

2

Eggs, beaten

1/2 cup

Milk

2 tsp

Ground ginger

2 tsp

Garlic powder

1 tsp

Salt

1/4 tsp

Pepper

SWEET & SPICE CRANBERRY SAUCE: 1 14 oz. can

Whole cranberry sauce

1/4 cup

Ketchup

1/4 cup

Hoisin sauce

2 tbs

Soy sauce

2 tbs

Buffalo hot wing sauce, or more to taste

2 tbs

Red wine vinegar

2 tbs

Brown sugar

1 tbs

Garlic powder

1/2 tsp

Ground ginger

1 2

Preheat oven to 400°. Place a baking rack on top of a baking sheet or line baking sheet with foil or parchment paper.

In a large bowl, combine all meatball ingredients, mix until well combined. Roll meat mixture into desired meatball size. Place meatballs onto prepared baking sheet and bake for 8 minutes, or until lightly browned.

Meanwhile, whisk cranberry sauce ingredients together in a bowl, starting with just 1 tablespoon hot wings sauce

3

if you’re not sure what spice level you want. You can add more hot sauce to taste at the end of cooking.

Line the bottom of your slow cooker with meatballs, then a layer of sauce, then the remaining meatballs followed by the remaining sauce. Gently stir meatballs an hour after cooking.

Cover and cook on low heat for 2-4 hours (depending on size of meatballs) or until cooked through. Taste and stir in additional hot wings sauce to taste. Keep warm until serving.

4 5

Serving size depends on size of meatball | Prep Time 2-3 hours

PRESCOTT HEALTHY LIVING | DECEMBER 2021 7 7

health & wellness

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

Aesthetics & Wellness

Salud Spa 130 W. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 928.272.7853 Studio Rox - Advanced Aesthetics & Plasma www.studio-rox.com | 928.351.1555 Tri City Aesthetics and Wellness 212 S Montezuma St. #1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

Allergist Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 86305 www.northernazallergy.wixsite.com/ prescottallergy 928.224.7540

Audiologist Webb Hearing Center 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Cardiology Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiacare.info | 928.759.7009 Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601 Prescott Heart 1958 Commerce Center Cir. Prescott, AZ 86301 928.756.2824 The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355 Thumb Butte Medical Center 3124 Willow Creek Rd. Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

78 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Chiropractic Adjust to Health 6546 E. 2nd St, Ste. C Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044 Advanced Chiropractic Center 728 N. Montezuma, Ste. A Prescott, AZ 86301 928.778.0147 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.277.1899 Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638 Bennett Clinic 7749 E Florentine Rd. Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200 Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781 Cornerstone Family Chiropractic 2225 E State Route 69, Ste. A Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477 Disc and Spine Center LLC 7485 E. 1st. St., Unit G Prescott Valley, AZ 86314 928.632.1430 Futral Chiropractic & Wellness Center 8098 E. State Route 69 Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607 Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106 New Life Chiropractic 172 E. Merritt St., Ste. B Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818 Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202

Prescott Family Chiropractic 728 N. Montezuma St., Ste. A Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600 Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996 Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522 Salberg Chiropractic 202 N Granite St. # 210 928.445.2004

|

Prescott, AZ 86301

Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448 Warman Chiropractic 8113 Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059 Weary Chiropractic 730 N. Montezuma St. #B Prescott, AZ 86301 www.drweary.com | 928.778.2228 White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303

www.family-chiropractic-healthcare.business.site

928.776.4663

Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190 Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry 89A Dental Care PLLC 6455 N Viewpoint Dr., Ste. 600 Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989 Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970 Aspen Dental - Prescott Valley 7584 East. State Route 69 Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759 Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076 Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.ourprescottdentist.com | 928.445.5877 Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320 Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181 Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000 Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818 Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple Street | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 Joseph A. Savoini DMD PC 1231 Willow Creek Rd. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980 Prescott Dental Center 222 S. Summit #2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440 Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032 Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E Florentine Rd #B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979 Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226 Sunwest Dental 8256 E AZ State Route 69 Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550 Prescott Periodontics 3124 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Dermatology Arizona Dermatology Group 2820 N Glassford Hill Rd. #103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553 Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Dietician & Diabetes Care DSMT Associates 2245 Skyline Dr. | Prescott, AZ 86303 www.dsmtassociates.com | 928.255.4599

Dietitian Nutritionist Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Ear, Nose and Throat Prescott Ear, Nose & Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Gastroenterology Digestive Disease Specialists 5350 Distinction Way | Prescott, AZ 86301 www.prescottdigestive.com | 928.445.4066

General Surgery Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Dr. Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Gynecology Melinda M. Martin, M.D. 907 Ainsworth Dr. | Prescott, AZ 86305 www.drmelindamartin.com | 928.777.0070 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.prescottwomensclinic.com 928.778.4300 Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700 Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700 Hospital Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

Integrative Medicine & Acupuncture Harmony Integrative Medicine 141 S. McCormick St., Ste. 103 Prescott, AZ 86303 www.harmonyintegrativemedicine.com 928.776.4895

Internal Medicine Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 More MD 2286 Crosswind Dr. C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

PRESCOTT HEALTHY LIVING | DECEMBER 2021 79

Interventional and Vascular Radiologist Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

IV Therapy Thumb Butte Medical Center 87 S. State Route 89 Chino Valley, AZ 86323 www.thumbbuttemedicalcenter.com 928.208.4309 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Massage Therapy Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899

Medical Spa Skin Perfection Anti-Aging Medical Spa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003 Turney Healthcare 1000 Ainsworth Dr., Ste. B100 Prescott, AZ 86305 www.turneyhealthcare.com | 928.541.7995

Naturopathy Dr. Barbara Brooks Family Practice 703 W Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264 Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363 Partners in Health Care Naturally 343 S. Montezuma | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900 Prescott Naturopathic Medical Group 810 W. Gurley | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

Neurology

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Neurophysiologist John J. O’Connor, MD 3109 Clearwater Dr., Ste. A Prescott, AZ 86305 928.778.1066

Neurosurgery Dr. Whitney James 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.drwhitneyjames.com | 928.212.1479 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

8 0 PRESCOTT HEALTHY LIVING | DECEMBER 2021

Occupational Therapist Arizona Hand Center & Physical Rehab 3111 Clearwater Dr., Ste. C Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Oncology Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry Antone Optical - Yavapai Eye Care 7840 E State Rte 69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393 Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenteraz.com | 928.637.6883 Geiler Eyecare 1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060 M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234 Premier Eye Center 980 Willow Creek Rd., Ste. 202 Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937 Southwestern Eye Center 3192 Willow Creek Rd. | Prescott, AZ 86301 www.sweye.com | 602.598.7093 Williams Eyecare Group, LLC 3250 Gateway Blvd. #152 | Prescott, AZ 86303 www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Orthodontics Patterson Orthodontics 3033 N Windsong Dr., Ste 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353 Prescott Orthodontics 3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051

Orthopedic Specialist Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 x112 Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Pain Management

Central Arizona Pain Institute 2100 Centerpointe West. Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788 Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Thumb Butte Medical Center 6496 E. Highway 69 Prescott Valley, AZ 86314 www.thumbbuttemedicalcenter.com 928.445.7085 The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/ locations/az/prescott/prescott 623.516.8252 Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599 Yavapai Pediatrics 3001 N Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470 Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Physical Therapy Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118 Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005 Madsen Physical Therapy 2700 N Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500 Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700 Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172 Prescott Nursing and Rehabilitation 864 Dougherty St. | Prescott, AZ 86305 www.prescottrehab.com | 928.778.9667 The BioMechanics 1983 Commerce Center Cir. Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700 Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999 Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Podiatry Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428 Northern Sun Podiatry 2485 N Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540 Premier Foot & Ankle 3149 N. Windsong | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Primary Care Dr. Shirley Rheinfelder 3149 N. Windsong Dr. Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083 Ellen F. Bunch 1530 W Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Lifetime Medical Care 3101 Clearwater Dr., Ste. B Prescott, AZ 86305 www.lifetimemedicalcare.com 928.237.9014

Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875 The Doctor’s Office 2078 Willow Creek Rd. 928.776.6400

|

Prescott, AZ 86301

The Mobile Health Doc 140 N. Granite St. Prescott, AZ 86301 www.themobilehealthdoc.com 928.298.3349 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Vital Care Center Prescott 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804 Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456 Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906 Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.778.1806

MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100 Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800 Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595 Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628 Silver Sands Recovery 3636 Crossings Drive | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

Surgical Center Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Urology

Morris Health MD 3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505

Pathways Counseling, LLC 1000 Ainsworth Dr., C320 Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Optima Medical 203 S Candy Lane, #3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573

Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com | 928.583.7799

Prescott Urology 811 Ainsworth Dr., Ste. 101 928.711.5282

Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Optima Medical 901 AZ-89 Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Start Moving On 914 E. Gurley St., Ste 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245

Optima Medical 3251 N Windsong Dr. Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711 Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600 Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 86301 www.prescottcompletecare.com 928.458.5723 Priola Primary & Palliative Care 3105 E Clearwater Dr., Ste. B Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626

|

Prescott, AZ 86301

Wellness Center Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Radiology Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley, Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447

PRESCOTT HEALTHY LIVING | DECEMBER 2021 8 1

Q&A

Blayne Soriano LEVEL 2 CROSSFIT COACH & CROSSFIT KIDS COACH

WHAT IS YOUR FAVORITE HEALTHY MEAL?

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? Consistency, hands down.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? It’s something I personally do, so leading by example to help others just was so fitting.

WHAT TYPE OF EXERCISE DO YOU PREFER AND WHY? CrossFit, I absolutely love it. It’s constantly varied, and it challenges me in multiple ways no other regimen has.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY, WEEK? I train five to six days a week, 45 to 60 minutes.

Two or three days a week I add in a second workout, but it’s important that I don’t over train and that I am feeding my body the right nutritional intake when I do so. I train as a competitive athlete.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF/FAMILY HEALTHY? Lead by example, what I do, says more than my words.

8 2 PRESCOTT HEALTHY LIVING | DECEMBER 2021

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Mind, body and soul health. I think recovery, sleep, what you feed your mind such as books, podcast, environment, your overall nutrition, movement like exercise, is a daily practice always.

FAVORITE HEALTHY FOOD/SNACK? Food — so hard to choose.

I love a good homemade pizza. Snacks — veggies and hummus or dip, all fruits, nuts and seeds.

Like above I said homemade pizza, with organic ingredients, but honestly anything with meat and tons of veggies, either roasted, grilled, big salads, you name it. I just like foods that make me feel good.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? If you can’t do it on your own, reach out to someone for help. It’s important to invest in yourself and the time to feel your best.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? I’d love to get my L3, which is the next CrossFit certification and venture out more. So stay tuned.

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 Dr. Cydney Siggins

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

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

777-5817 (928) 447-7463

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

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

PODIATRY Dr. Brad Hayman Dr. Evan Simonson

776-9428 777-9950

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

778-3838 778-3838 778-3838

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We’re here to help you, take care of you.

Our mission is to provide excellent and accessible medical care. We treat our patients with the utmost respect, dignity and honesty in a healing environment.

We have gathered an excellent team of exceptionally qualified Medical Doctors of various specialities and we are all honored to be a part of your health care.

We treat you like our family.

PRESCOTT 3124 Willow Creek Rd

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

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

928-208-4309

We Welcome: Veterans New Patients Most Insurances Workers’ Comp

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