Prescott Healthy Living - January 2022

JANUARY 2022 prescotthealthyliving.com

| NOURISH | Ginger Warms & May Protect your Heart

| PLAY | Aerobic Exercise Builds Brain Function

New Year, New You MONTH

How to Set SMART Resolutions

| RENEW | Your Skin Needs a Screen All Winterlong

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JANUARY

CONTENTS

New You New Year,MONTH How to Set SMART Resolutions The Scale Lies...

Body Composition Does Not! Resolutions I Hope Everyone Keeps

12 14 16

| PLAY | Aerobic Exercise Builds Brain Function Centennial Trail is a Walk through Time Out with the Old, In with the New How to Find the Right Personal Trainer Talk to your Teen about Making NY’s Resolutions Get a Jump on your Fitness with Plyometrics New Year, New You, New Pet? 5 Fun Tips for Winter Wellness Cardio Workouts Shore Up your Immunity

24 26 28 30 32 34 36 37 38

Schedule your Well Woman Exam in the New Year!

Healthy Caregiver Resolutions for 2022 Crazy Big Goals May Suit You Best

| RENEW | Your Skin Needs a Screen All Winterlong Own your Life’s Balance Be Adventurous, Go Vegan!

New Year, New You Hormone Therapy, Should I? Perfect As I Am Try Acupuncture for Weight Loss in 2022 Grow a New Attitude by Embracing Indoor Plants 10 Tips to Get You Started in ‘22 Don’t Neglect your Décolletage Get your Mouth a Deep Cleaning for the New Year

4 PRESCOTT HEALTHY LIVING | JANUARY 202 2

18 20 22 | NOURISH |

40 60 42 62 44 64 46 66 48 70 50 52 71-77 54 health & wellness 55 78-81 56 Q&A 58 82 Ginger Warms & May Protect your Heart

Let’s Reset to R.A.C.E.

Winter Soil Prep for Spring Gardens

The Thick & the Thin of Sea Moss

Up your Salad Game

Recipes DIRECTORY

Bailey Zygutis, Nutritionist, Vitruvian Fitness

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Resolutions

WILL BRING YOU

Health & Peace in 2022

N

ew Year’s resolutions serve many purposes.

Deciding what they

should be helps you discover

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!

where your habits and lifestyle are guiding you to a healthier and happier you, as well as the areas where there’s room for improvement. They help you set priorities to bring order to life.

Perhaps most important of all, resolutions offer you a template for looking to the future with purpose and hope. They prompt you to set benchmarks for progress and set a schedule designed to get you where you’re planning to go. They give you peace of mind in knowing where to set your focus and goals as you look into the coming year.

So set your resolutions for 2022, even if it’s a couple weeks past Jan. 1. It’s good for you on so many levels.

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. 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. © 2022. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.

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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.

Dr. Marla E. Jairak Owner, CoachSmart Consulting, LLC

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.

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.

Carl Johns

Ken Lain

D. Ac, Synergy Wellness Center

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.

1 0 PRESCOTT HEALTHY LIVING | JANUARY 202 2

Owner, Soar Pilates

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.

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company Lynell Cavner is the founder and owner of Lynell & Company, a Body & Nerve Restoration Center in Prescott.

She’s a master certified Bowenwork practitioner, trained in Thai/stretch massage and has a bachelor’s in holistic nutrition. Her book “Her Father’s Hands” was recently released.

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS Cathy Clements is a certified personal trainer and nutrition coach.

She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Lauri Mackey

John Murphy

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

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

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

Founder, Make 100 Healthy

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.

ENTHUSIASTS Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

Brittany Pena NP, Prescott Women’s Clinic

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.

Brittany Pena is a Family Nurse Practitioner board certified through American Nurses Credentialing Center. She has been a labor and delivery and NICU nurse prior to becoming a Nurse Practitioner. She has passion for women’s health which has guided her career as an OB/ Gyn Nurse Practitioner.

Loree Walden

Dr. Karissa Walton

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

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.

Chrissie Seals

WHNP, Salud Spa Chrissie Seals, WHNP, is a women’s health nurse practitioner with 25 years’ experience. She is an advanced esthetic injector and medical director for laser services at Salud Spa. She has co-owned Salud Spa since 2009.

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.

Blayne Soriano

Suzanne King

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

Suzanne is director of operations for The Launch Pad Teen Center. She’s worked in with nonprofits for six years, starting in community mental health before joining TLP. Her passion for working with youth comes from her lived experiences as a teen.

Level 2 CrossFit Coach and CrossFit Kids Coach

Director of Operations, The Lauch Pad Teen Center

Rj Johnson and Traci Zitzer

Owners, Modern Day Forager Rj Johnson and Traci Zitzer are hands-on chefs with a commitment to a higher standard. They make fresh, wholesome food in small batches from scratch.

They are a community and socially responsible business that emphasizes sustainably grown and produced products.

PRESCOTT HEALTHY LIVING | JANUARY 202 2 11

FEATURE

How to

Set SMART Resolutions

We’re in the land of early 2022 where most New Year’s resolutions are said to die. This unhelpful commonly held wisdom should not be the kill switch for your determination to end a negative habit or build a positive lifestyle.

And it doesn’t have to start right on Jan. 1 to count.

O

ne of the best ways you can make your resolutions more than a brief flirtation with real change is to follow the old “SMART” acronym for setting goals. It’s been around for decades so you’ve probably encountered it at school, work or some other setting, possibly under duress, but it provides a great structure for thinking about and then realizing your goals.

To review, SMART stands for:

SPECIFIC You can’t be vague about what you want to do, like lose an unspecified amount of weight, run more or cut back on your phone use. Write out your goals and attach numbers to them. This is easiest to do with health,

nutritional or fitnessbased goals like losing 20 pounds or running an 8-minute mile, but it can also be applied to selfcare goals too; you can set benchmarks for becoming more mindful every day.

MEASURABLE This works hand-in-glove with the specificity of your resolution. If you’re going for that 8-minute mile, you’re either hitting it or you’re not, and you’re able to measure your progress if, for example, you’re already doing a mile in 9 minutes and training to shave a minute off your average.

If your resolution is to be more mindful you can come up with a specific action, such as staying in the moment every time you open a door and then notice how often you’re remembering to do that.

ATTAINABLE This one’s a little tricky, walking the fine line between positive thinking and overconfidence. If you weigh 135 pounds and want to get down to 115, losing that percent of your body volume is going to be more difficult than starting out at 165 and getting down to 145.

Plus depending on your height, it may not be that healthy a goal in the first place. If it takes all you’ve got to run a mile in 14 minutes, then shaving it down to 12 minutes would be more attainable.

RELEVANT Make a resolution that has a deeper meaning for you or would improve your life. If you want to lose weight, choose an amount that would help you reach broader health

goals such as reducing your risk of developing chronic disease or reducing joint pain.

Resolve to become more mindful to allow yourself to be more present with those you love or to combat intrusive, stressful thoughts.

TIME-BOUND Set a realistic, but not too generous, time frame for resolving your resolution.

You don’t have to take a year to accomplish it because it’s a New Year’s resolution, and in most cases that would be too long unless you’re really good at being consistent and not pushing the work off to later in the year. Losing 20 pounds at a sustainable rate of 1 to 2 pounds a week should take between 2 ½ to four months.

PRESCOTT HEALTHY LIVING | JANUARY 202 2 13

FEATURE

The Scale Lies…

Body Composition DOES NOT!

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

H

ere’s a healthy new challenge for the new year: Get off the scale and on the weights.

We have all felt the disappointment of getting on the scale after the holidays. This is why losing weight is always at the top of many New Year’s resolution lists.

It can quickly become a frustrating goal after getting on the scale each day expecting change.

Of course, weight rarely changes as quickly as we’d like, which makes it difficult to stay on track. In fact, only about 10% of people actually keep up with their New Year’s fitness goals

after just three months.

There are many factors that affect weight change, and there isn’t a way a scale can take these into account. Some examples include water or salt intake, hormonal changes and digestive function.

Just because you have a lower body weight does not mean you have a healthier body. “Skinny fat” is a real issue and can be very dangerous.

The more visceral fat (fat around internal organs) and less muscle mass, the higher the risk for diabetes, heart disease, metabolic syndrome and many other preventable conditions.

Let’s take a moment to reframe our fitness goals. Instead of focusing on losing weight, let’s focus on optimizing our body composition.

Both weight and BMI (body mass index) are outdated, inaccurate measurements of health and fitness levels. Neither of these values take into account the most important indicator of body composition which is lean body mass, the percentage of the body that is not fat (e.g. bone, muscle).

Ways to measure your body composition:

anti-inflammatory whole foods diet is the foundation for a healthier, leaner body.

*

Cold water immersion and cryotherapy are both great ways to kick start your metabolism and improve overall body composition.

Bod Pod (Air Displacement)

Impedance * Bioelectrical Analysis (BIA)

* DEXA/DXA scan (X-Ray) (underwater) * Hydrostatic weighing Ways to optimize your lean body mass:

PROPER NUTRITION Not all calories are created equally. Maintaining an

14 PRESCOTT HEALTHY LIVING | JANUARY 202 2

INTERMITTENT FASTING Research shows that eating within a 10-hour or less window (14+ hour fast) helps regulate metabolism and blood sugar.

WEIGHT-BEARING EXERCISE OR RESISTANCE TRAINING Cardio is not the answer when it comes to lean body mass. The key to burning excess fat is to build more muscle.

COLD EXPOSURE

It’s time to start 2022 off right! Remember it’s not about what you have to lose, but all you have to gain. Consult a health care practitioner trained in nutrition and fitness to help you get started with the safest and most effective ways to optimize your health.

s n o i t u l o Res

FEATURE

I Hope Everyone Keeps

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

H

aving been a physician for many years, I’m used to having patients leave my office with the best of intentions to eat more carefully, exercise more often, prioritize their sleep, watch their weight and quit smoking.

Then I see them six months to a year later and their weight has gone up, they’re still smoking, their blood pressure and lab results have deteriorated

and they know they’re in a deeper hole they need to climb out of. “It’s just too hard,” they say.

I know what they mean.

Between all the demands on our time, the endless sources of temptation and our struggles with the addictive nature of tobacco, alcohol, junk food and screen time, it is difficult to pull back and reorient ourselves toward a healthy lifestyle that seems

too complex to build.

But we must keep in mind how much harder it’ll be to reverse unhealthy habits if they become more entrenched, especially if they lead to chronic disease or cancer that must be treated.

So let’s all make these same resolutions without overthinking them and remembering how much good they will do for us and those who love us:

yourself to get * Schedule the equivalent of at least 150 minutes of moderate exercise per week. It will vastly improve your heart health and will also improve your cognitive function, mood and ability to handle stress. your weight at a * Keep healthy level. Exercise will help, but you will need to control your portion sizes and choose fresher, nutrient-dense food over processed food. It can take longer to prepare these meals, but you can learn shortcuts and the time you do spend will be worthwhile. smoking. If you do * Quit smoke it’s the single biggest thing you can do to improve your health and longevity — on average smokers die 10 years earlier than nonsmokers, according to the CDC. whatever works * Do for you to maintain a regular sleep regimen in which you get seven to nine hours every night (or day, if you’re working a night shift).

1 6 PRESCOTT HEALTHY LIVING | JANUARY 202 2

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FEATURE

Schedule

your Well Woman Exam IN THE NEW YEAR!

by Brittany Pena, NP, Prescott Women’s Clinic

A

re you up to date with your well woman exam?

This year it is time to put yourself first! Many women dread having to go to the gynecologist. However, simple preventative tests can help ensure your health for years to come.

According to The American Cancer Society, cervical cancer is most frequently diagnosed in women between the ages of 35 to 44 years old.

Cervical cancer is assessed during a well woman exam with Pap smear and human papillomavirus virus (HPV) testing.

Cervical cancer screenings start at the age of 21 or can be done earlier if indicated.

There are new guidelines for cervical cancer screening, so please talk with your health care provider in regards to your specific testing needs.

Depending on a woman’s age or personal health history, they should be evaluated annually by an OB/ GYN with an exam to include a pelvic and breast exam.

What to expect at a well woman exam:

* Breast exam * Pelvic exam * Pap smear Annual routine visits to an OB/Gyn are a crucial part of a woman’s overall health but cervical cancer screening is just one part of the exam.

Education and counseling opportunities for sexually transmitted disease testing, birth control options, how to prepare for pregnancy, addressing menopausal issues and many other topics can be discussed with your health care provider.

Please contact your OB/ GYN health care provider today to schedule your well women exam or office visit.

Brittany Pena is a family nurse practitioner board certified through American Nurses Credentialing Center.

She has been a labor and delivery and NICU nurse prior to becoming a nurse practitioner. She has passion for women’s health that has guided her career as an OB/ GYN nurse practitioner.

1 8 PRESCOTT HEALTHY LIVING | JANUARY 202 2

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FEATURE

HEALTHY

Caregiver Resolutions FOR 2022

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

I

t is important for caregivers to focus on self-care to avoid the risk for depression, drug and alcohol abuse, overeating and developing a chronic disease.

The harmful effects on a caregiver’s health when they neglect to care for themselves can interfere with their ability to properly care for their loved one.

Here are some tips to help.

1. EAT NUTRITIOUS FOOD Caregivers tend to skip meals and consume less healthy food as they eat on the go. The outcome of a poor diet can be unstable mood, decreased energy and a weakened immune system. These can make caregivers less patient, sick and less able to provide care.

Here are a few healthy choices that can be added to a busy caregiver’s diet:

*

Plan healthy meals for the week.

*

Prepare high protein snacks in small zip-lock bags.

vegetables * Include with all meals.

2. RESTFUL SLEEP With all the responsibilities caregivers face when providing care, they don’t feel they have enough hours in the day to get their regular responsibilities accomplished. This leads to getting to bed much later than they like. We need seven to eight hours of quality sleep each night.

Try these tips to improve quality and duration of sleep: a sleep schedule; * Set go to bed and wake at the same time.

*

Implement a bedtime routine; shut off computers/phones and take time to relax before going to bed.

your bed only * Use for sleep; avoid watching television or working in bed.

3. EXERCISE REGULARLY Regular exercise helps reduce stress, improve

2 0 PRESCOTT HEALTHY LIVING | JANUARY 202 2

sleep, reduces daily tension and depression, and increases energy. This can improve the care provided to a loved one and help caregivers be more resilient to the daily stress and strain.

These simple exercises fit easily into a caregiver’s schedule: for a brisk * Go 10-minute walk. an online * Do Zumba class. daily for * Meditate 10-15 minutes.

4. REDUCE STRESS Caregiver stress can lead to caregiver burnout.

Here are a few coping tips: a caregiver * Join support group. time to go * Take for coffee or lunch with a friend. funny movies * Watch with other family members or a group of friends.

Whatever you choose, make sure to get time away from the caregiving role to do something enjoyable.

Lastly, the best selfcare may be to consider assisted living or private in-home care.

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FEATURE

Crazy Big Goals

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

I

looked back on my goals for 2021. I couldn’t find them! Yikes, what was the purpose of making goals then? I did find my goals for 2019. Of the 12 goals I set, I completed five.

I didn’t set a completion date so it didn’t matter that I finished them in 2021!

There are two ways to set goals: SMART (specific, measurable, attainable, relevant, time-bound) or Crazy Big. I’ve done both!

I want to talk about the Crazy Big Goals! This is a fun way to think about and set goals. First, sit down with a piece of paper and a timer.

Give yourself 30 minutes.

Start your timer and begin putting down on paper everything you desire — weight loss, better nutrition, the ability to help a family member

financially, purchase a business. It doesn’t matter!

Keep writing!

With that list in front of you, take a moment and look at it. If any more ideas come to you, add them.

Now, prioritize; most important to least. Look at the top 10 things and determine if an item is really something that you want and that it speaks to your heart. If it doesn’t line through it.

2 2 PRESCOTT HEALTHY LIVING | JANUARY 202 2

MAY SUIT YOU BEST

Looking at your list, are the items in different areas of your life? Are some health and others family? If so, leave them on the list. If they are about one area of your life, group them together and see if they overlap and are just worded differently.

Lastly, take the top five items and list all the things you can do, today, to further that goal.

Let’s say it was health related: Today you can look for a coach. Determine a time frame to completing the goal. Now go for it!

These goals should be out there! Something that really stretches you. Keep

the list where you can see it daily so you are focused and working toward its completion!

Break it down to steps that drive you forward.

If you don’t reach it by the time you set, you are definitely much farther along than you would have been had you not listed it with the steps needed for completion.

Using either of these methods will help you to move a goal closer to completion. Keep your important goal in front of you. You will definitely be closer to a new you in 2022!

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PLAY

Aerobic Exercise BUILDS BRAIN FUNCTION

Getting adequate exercise has been linked to better brainpower for a while now — it turns out the increased blood and hormone circulation promoted by physical activity is at least as good for our brains as it is for everything else.

Aerobic movements such as running, walking, dancing and swimming send more oxygen to your brain as well as release hormones that regulate mood and proteins that promote the growth of brain cells.

I

t also lowers inflammation and oxidative stress throughout the body, which can lead to brain fog, slower thinking and depression, particularly as we age. Inflammation has also been linked to some forms of dementia.

Several studies have shown people who exercise regularly have larger prefrontal cortexes and hippocampuses than those who don’t, traits which have been tied to better memory, learning and executive function (working memory, focus, flexible thinking and other abilities).

Research on animals and small human studies on strength/resistance training also have found some correlation with improved neurological performance, but not as clearly yet as with cardio movement.

These are just a few of

the ways exercise may boost our brainpower throughout our lives.

Other links that have been found include:

GROWTH AND CONNECTIONS Chemical reactions triggered by stronger blood and hormonal flow spark the creation of new neurons and connections between existing neurons. This ability is called neuroplasticity and allows us to learn new concepts, retain our current abilities and strengthen some areas of brain activity to compensate for others in decline.

MOOD AND ANXIETY Physical exercise has long been tied to the release of endorphins, which improve mood, known as the “runner’s high.”

This is accompanied

by reductions in the brain’s response to stress and anxiety, which are known to impair brain function. Anxiety is a risk factor for developing Alzheimer’s disease and other forms of dementia.

nerve endings and cells are deeper within the brain and form the neural network that allows all regions of the cerebral cortex to communicate and collaborate to perform various mental operations.

BRAIN STRUCTURE

Scientists have reported it doesn’t appear that intense physical activity is required for you to build and fortify your brainpower — every little bit helps. One analysis released in 2019 found every hour of lowintensity activity and every day people took at least 7,500 steps was associated with higher brain volume.

So while moderate- to high-intensity workouts are recommended for improved physical fitness, less demanding activities like walking at a leisurely pace can increase and invigorate your brain activity as well!

Frequent exercise is linked to having a thicker cerebral cortex. Thinning of the cerebral cortex, the top layer of the brain, has been detected in middle-aged and older adults and has been a possible marker of cognitive decline and neurological disease.

IMPROVED SUBCORTICAL MATTER Physically fit older adults have been shown to have greater integrity within this region found below the brain’s cerebral cortex, or “gray matter.” Also known as “white matter,” these

PRESCOTT HEALTHY LIVING | JANUARY 202 2 2 5

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trailhead. You first come to a series of steps, then travel a route that offers panoramic views of much of Prescott’s viewshed, including the Rodeo Grounds, Thumb Butte and Granite mountains.

You’ll also see industrial and residential areas before reaching the second trailhead and crossing into the more challenging half of the path, watching the area’s continuing development.

Tackling steeper terrain, the trail follows Rockwood Drive above its path until it plunges into a secluded tree-lined canyon, which you cross three times on the trail before it loops around the petroglyphadorned boulders that mark the end of the trailway and sends you heading back the way you came.

The Centennial Trail is as lovely under a blanket of snow as at other times of the year and you have a better chance of being treated with a glimpse of a running stream. Be careful, though, of the mud and ice that forms when it starts to melt!

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he Centennial Trail follows a curving path through boulders and canyons studded with scrub oak and ponderosa, all just more than half a mile west of Dignity Health-Yavapai Regional Medical Center.

Its rocky slopes and sometimes technically challenging directions give hikers a good workout throughout its semi-urban setting, with a good run of elevation gain at the end before seeing some remarkable petroglyphs.

There are a few ways to work this trail. Starting at the east end of the 2-mile crooked crescent on Westridge Drive you can proceed to the other end and turn back for a good 4 miles or turn around at the Kile Street trailhead at the halfway point for 2.

You also can park at the end of Kile and travel 2 miles in either direction.

To see the trail in its entirety begin at the Westridge parking lot, which is about a fifth of a mile away from the Centennial

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CENTENNIAL TRAIL Opened in 2012 in honor of the state’s centennial celebration that year, this scenic trail takes you up and down past intimidating yet magnificent boulders and some of the most sweeping views in Prescott, culminating with views of ancient petroglyphs at the trail’s highest point. The trail’s proximity to the Rodeo Grounds gives it connectivity to the Greenways Trail System that follows Miller Creek before threading through downtown.

This semi-urban trail has two access points with parking lots. One is reached by turning south onto Kile Street from Iron Springs Road, which takes you to the midway point, offering a 2-mile out-and-back trip either direction. The other is just past the eastern terminus of the trail on Westridge Drive west of Gail Gardner Way. Here, walk down Westridge until you see the trailhead on your right.

Parking fees: None Uses: Hiking, mountain biking Distance: 1.94 miles (one way) Level of difficulty: Moderate Elevation: 5,447 feet to 5,729 feet

Photo: Kelly Tolbert | Map: City of Prescott

The Centennial Trail is the product of the City of Prescott’s collaboration with the developer of the surrounding Preserves housing development, the Over the Hill gang and several other groups, giving this formerly informal trail new convenience for users.

PLAY

Out In

WITH THE OLD, WITH THE NEW

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

T

he statement of almost every New Year’s beginning: New Year, New You. I like to think of it, though, as another year wiser, experienced and ready to be in with the new habits and out with the old bad habits.

The key to fitness and health is consistency — and then consistently pushing further. Creating a healthy lifestyle change to better one’s self and not just a quick fix, yo-yoing fad or popular diet.

Think of the good things you continued, created or became in 2021, keep them, expand them, and then get rid of the bad things you picked up or haven’t dropped yet.

Here are some examples:

consistently work * Ifoutyou3 times a week, pick up another day! you noticed you * Ifwere eating too often, try and limit it. you know you * Ifaren’t eating enough vegetables, or drinking enough water, change it!

Instead of New Year’s resolutions and starting something and not sticking to it, think about adding something positive in or replacing something that can better yourself such as swapping screen time for hikes and being outdoors more.

Remember there is always something more we can do to improve our mind body and soul!

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“In every walk with nature, one receives far more than he seeks.”

Watson Lake | Photo: Karen Shaw

- John Muir

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How to Find THE RIGHT

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Personal Trainer

he expense of signing up with a personal trainer leads many people to rule the idea out, but there are many situations in which they can be an invaluable partner in your fitness journey.

Whether you want to lose weight or reach a very specific fitness goal, get yourself back on track after an injury or another detour or want to revitalize your workout with new, correctly done cardio or strength exercises, finding the right trainer can save you from getting hurt and propel you in the right direction.

A large gym will likely have the most trainers with the widest variety of specialties.

A smaller or boutique gym is ideal for building a supportive community with staff and clients. If you want to stay at home, an online trainer has pros (round-the-clock availability, convenience, cost) as well as cons (no real-time feedback if the trainer prepares your video ahead of time).

3. RESEARCH TRAINERS You can start by simply booking consultations with

1. CRYSTALIZE WHY YOU’RE DOING THIS You don’t need to pinpoint precise goals such as losing X number of pounds or lifting X many pounds, though it does help set a boundary on your time commitment to the training sessions. You do need to know why you’re willing to pay for the trainer’s experience. Share a detailed description of your interests and concerns and have a list of questions.

2. DECIDE WHERE YOU WANT TO TRAIN There are a lot of options.

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trainers at gyms close to you or use the online tools available such as Trainerize. me, similar to a dating app but for finding in-person and online trainers. Other sites include fitnesstrainer. com and bark.com (a general professional services site, but personal training is one of its top categories). Look for details about experience with reaching goals similar to yours personally or through clients, as well as degrees in exercise science or certifications including NSCA, ACSM and NPTI.

4. SHORT-TERM COMMITMENT When you feel you’ve found the right trainer for you, set your schedule and pay for a limited number of sessions; many trainers sell them in packages of five or six. Make sure you put your best efforts into following the trainer’s instruction and communicating any concerns you have. If you’re not happy at the end of the trial period, don’t be afraid to move on. If you’re feeling encouraged about your journey, fantastic! Keep going!

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PLAY

Talk to your Teen about Making NY’s Resolutions

by Suzanne King, Director of Operations, The Launch Pad Teen Center

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new year is here and with it comes resolutions. Too often they are motivated by guilt, fear or pressure. Longlasting change is more likely when it comes from a place of hope and excitement.

Teens have a unique set of needs that might require different goals than adults.

If your teen shares that they are setting a resolution, talk to them about how to make it achievable.

Keep it simple. Remind teens that keeping resolutions should make them feel good about

themselves. They should not be too hard to keep, be used to criticize themselves or create additional stress.

Here is an examples of how to turn a New Year’s resolution with a possible self-shaming outcome into a fun and positive experience.

Losing weight and less screen time seem to always be high on a resolutions’ list.

The goal of “I’ll join a gym and work out regularly” isn’t ideal for everyone.

The goal of “I’ll put my phone away for an hour every day/night” is much

3 2 PRESCOTT HEALTHY LIVING | JANUARY 202 2

harder to do when there is nothing to replace it with.

Some great ways to achieve these resolutions could be getting involved in cooking family meals to gain awareness of what they are eating and how it affects their body. Joining a weekend hike with The Launch Pad Teen Center to get the body moving while enjoying fresh air, seeing beautiful scenery and spending time with peers.

Roller skating has recently regained popularity.

Prescott’s own PTown Social Skate Club holds themed

skating events once or twice a month and provides lessons. All of these activities can cover both resolutions in a fun nontraditional way.

When you’re helping your teen set and achieve their resolutions, remember the following: Be realistic, make goals measurable so success can be easily tracked, break down the goal into small achievable tasks and establish milestones, support them, and most importantly, remind them that they have an entire year to accomplish their resolution.

February HEART HEALTH

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

Prescott.Healthy.Living PrescottHealthyLivingMagazine

p m u J a t e G

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ON YOUR FITNESS WITH

Plyometrics I

t’s more than likely that you’ve done plyometric moves without realizing it — clapping pushups, jumping rope, burpees, box jumps.

The term applies to any exercise that requires you to use explosive force with your muscles over short periods of time.

Plyometrics repeatedly force the rapid contraction and expansion of muscles to increase their power.

This type of exercise is the opposite of low-impact, putting high pressure on your lower body’s tendons, ligaments, and joints.

Plyometrics trains athletes for such sports as basketball, tennis and volleyball, but it also has everyday applications for lower-body strength and balance.

Those taking on a full plyometrics regimen need to be in good physical shape, and it’s best to start training under supervision of a personal trainer who can teach how to properly land from all those jumps off benches, boxes and the like.

But there are lowerimpact movements that can be taken on by beginners who don’t have any current joint pain and want to add a little bit of the explosive

calorie-burning power of plyo into their workouts:.

TOE TAPS Using a medium or large soft-sided medicine ball, stand with feet shoulderwidth apart. With your right foot, “tap” the top of the ball, then use a short hop to quickly switch feet.

Repeat for 20 seconds or as long as is comfortable.

JUMP SQUATS As you lower yourself into the squat, extend your arms in front of you. Once your thighs are parallel to the floor, launch yourself upward until you leave the floor, fully extending your legs and letting your arms swing behind you.

Land as lightly as you can on the balls of your feet as you go back into a squatting position. Repeat 45 seconds or as long as is possible.

JUMPING-JACK PLANKS Begin in high plank, with your body straight and fully extending your arms to the floor. With your core fully engaged and keeping your body straight, jump your feet out wide, then back into the original position, landing softly on your toes.

Repeat for 30 seconds or as long as possible.

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New Year, New You, New Beginnings The journey has just begun.

HAPPY NEW YEAR FROM EVERYONE AT

1625 SUNDOG R A NCH R D. • PR ESCOT T

928.445.2666 | www.YavapaiHumane.org

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New Year, New You,

New Pet?

by Loree Walden, Marketing Manager, Yavapai Humane Society

F

or a lot of us, the new year means making resolutions or setting goals. Some of us are thinking about losing weight and getting more exercise. Perfect solution?

Adopt a dog to motivate you to get outside a little bit more taking walks and enjoying nature with your new best friend!

Maybe you’re thinking about spending a little less time working and want to relax, have more “you” time and maybe do a little more reading. Perfect solution?

Adopt a cat who will happily cuddle up on your lap, provide gentle purrs and enjoy time with you.

I believe the perfect way to start off my day is waking up and seeing my sweet animals all sleeping on the bed with me. Then getting up and the cats rub up against me and my dog starts wagging her tail when she sees it’s time for our morning walk.

Nothing puts a smile on my face like coming home from work and being greeted at the door, the cats meowing and the dog jumping up to give me love and kisses!

You know they’ve been waiting for you all day, and

now it’s your turn to feel the love! After a long day at the office, even when you don’t feel like going out for a walk, you know you need to for them and, in the long run it’s exactly what you needed!

Our pets not only provide us with unconditional love, they also have been shown to be psychologically, emotionally and physically beneficial to us. Caring for a pet provides a sense of purpose and fulfillment

3 6 PRESCOTT HEALTHY LIVING | JANUARY 202 2

and lessens feelings of loneliness. And when you adopt, you can also feel proud and happy knowing you helped an animal in need!

2021 was a year of uncertainty and we have entered 2022 with that same uncertainty.

There are a lot of things changing in our world, and it’s not always easy to adjust. With a pet, you have the assurance of unconditional love and

companionship, you have a reason to stay healthy and positive, and most of all you have purpose!

If you’re interested in bringing home a new pet, there’s a lot of love waiting for you at Yavapai Humane Society. Give us a call at 928.445.2666, and take your new best friend home with you!

From everyone at Yavapai Humane Society, we wish you a happy and healthy new year!

PLAY

5 Fun Tips T he colder days and longer nights of winter make hibernation feel like a great option and it is — in moderation.

But it’s no fun to be shut away from each other and all of Greater Prescott’s wintry beauty for months on end. There are so many positive ways to enjoy ourselves, stay active and give our bodies healthy fuel as we stride through the season that makes our home truly unique in a state best known for its deserts. So let’s dive in!

1. STAY SOCIAL It’s easier to feel as if you’ve

run out of time for friendly get-togethers when darkness closes in around 5:30 or 6 p.m. but staying connected builds your support network and can lighten your mood. Make some time for a family member or friend at least once a week so you can make each other’s day!

2. GET OUT! Fresh air and sunlight are just as important for your health now as any other time of the year, so make a point of getting yourself and those you love outside for at least 15 to 30 minutes a day. Bundle up

FOR WINTER WELLNESS

in layers and go for a walk or quick jog or just to play in the snow or stroll along downtown’s sidewalks.

3. EAT LOTS OF HEALTHY PRODUCE This is critical throughout the year but gets harder in winter when your favorite fruits and veggies may not be in season locally and imported from another continent. Fortunately we have a lot of fresh food growing in-state and next door in California!

4. TAKE A WARM, SOOTHING BATH Even if you’re an avowed

shower person, periodically taking warm baths is good for your body. They’re calming for muscles that get stiff and inflamed by the cold, raise your body temperature to help you ward off infection, and relieve stress and tension.

5. GIVE YOUR FACE SOME EXTRA TLC Few winter standbys are more annoying than painfully chapped lips and flaky skin, so make a point of staying hydrated and using extra-creamy moisturizers and healing ointments to knock that misery to the curb!

PRESCOTT HEALTHY LIVING | JANUARY 202 2 37

PLAY

Cardio Workouts

SHORE UP YOUR IMMUNITY As winter’s cold temperatures curb many people’s best intentions to go out for that walk, run or ride they truly love to take in the spring and summer, it turns out we need to get that physical activity even more because there are so many more respiratory viruses circulating throughout the community.

W

hen your heart is healthy and strong, it pumps blood more efficiently to circulate it throughout your body. Along with oxygen and all the nutrients it carries, your blood also contains immune cells called neutrophils that roam throughout your veins and capillaries, looking for any warning signs of infection or malignancy.

When you’re at rest, these cells tend to cluster near your lymph nodes and in other parts of the body; if they’re in circulation, they leave a chemical trail by which “killer” T cells can find them if a problem is found.

Exercise enhances your immune system in other important ways. Regular exercise has been linked to keeping a good supply of fresh T cells to respond to any invaders, while flexing and contracting your muscles sends lots

of proteins pouring into your bloodstream, which have cascading effects on your immune cells.

While any movement that bolsters your cardiovascular health is going to be good for immunity as well, there are some types that may

3 8 PRESCOTT HEALTHY LIVING | JANUARY 202 2

be especially effective at fortifying your immune system’s defenses:

WALKING This low-impact exercise is easy to take up, keeps your arms and legs in constant motion to boost

circulation, and 20 minutes of it a day has been found to lower people’s chances of falling ill with a communicable disease.

SIDE-TO-SIDE LUNGES These and similar movements have been found to keep your lymph system open and flowing, which also helps your immune cells circulate in ways that are beneficial to you.

PILATES The low-impact movements of this program, many of them involving some degree of inversion, are gentle enough to get cells circulating through your lymphatic system without leading to the kind of micro muscle tears that are one of the goals of strength training, but must also be repaired by your body, adding to its healing load.

Local

EVENTS

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: January-December

Total Lifestyle Change (TLC) program Wednesdays 1:30 p.m.

James Family Prescott YMCA

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

RENEW

in ur SakScreen YoNeeds ALL WINTERLONG

Arizona is Arizona and even its nondesert regions tend to be mostly sunny year-round. This makes it even more imperative for us to wear sunscreen in the winter, a self-care step too many people around the country and world overlook.

I

ncreased cloud cover and more time spent indoors fools many people into letting their guard down against the sun’s UV rays this time of year, but perhaps not surprisingly, they’re too strong to be defeated by clusters of water droplets or ice crystals suspended in the air.

They are weakened somewhat by winter clouds but are still a formidable force that can penetrate our skin, leading to premature aging and heightened risk of skin cancer.

Sunglasses are another line of defense which is more likely to be tossed aside in winter since the sunlight feels weaker and doesn’t make us as squinty.

But they’re important to protect not just our vision but the more delicate

skin on our eyelids and surrounding the eyes, which are some of the first spots to show signs of aging. Five to 10% of all skin cancers are found on the upper or lower eyelid.

Here are some important tips to remember about winter sunscreen use:

snow and increased UV radiation at the elevations they usually take place mean skiing, snowboarding and related pastimes increase your chances of getting sunburned. Use a good sport sunscreen of at least 30 SPF or higher if your skin burns easily.

APPLY, APPLY AGAIN

ELEVATE YOUR PROTECTION

The guideline of applying sunscreen before you go out, then reapplying every two hours or after you perspire holds up in the winter as well as it does in summer. Cold winds and snow can chip away at the effectiveness of its protection just as much as the heat and humidity of summer.

WINTER SPORTS WARNING The reflective power of

UV rays gain strength with altitude, so living in the more elevated regions of the state adds a risk factor for us that even the lower deserts with their brutal summer conditions don’t have. This is something to remember throughout the year.

STAY COVERED UP It’s easier to stay covered up in the winter, but it’s also easy to feel like

shedding some of your layers in celebration when temperatures become unseasonably warm.

Don’t try to establish your “polar bear” cred by wearing short sleeves and shorts when it’s still chilly out — you’re protecting yourself from the sun as well as the cold. At least wear sunscreen if you do!

PEAK HOURS ARE THE SAME Sunlight is most intense between 10 a.m. and 2 p.m., just like the rest of the year, so these are the times to avoid being outside for more than a few minutes, if you can. It’s still good to spend a few minutes daily exposing your unprotected skin to sunlight for vitamin D synthesis and other benefits, but this may not be the best time to do that.

PRESCOTT HEALTHY LIVING | JANUARY 202 2 41

RENEW

Own

YOUR LIFE’S BALANCE

by Lynell Cavner, Owner & Master Certified Bowen Practitioner, Lynell & Company

H

appy New Year to all those reading this magazine wanting to live a healthy life. I am with you.

How balanced is your body going into the new year? Do you know? The word “balance” is the most popular and important word spoken within my clinic walls. Everything in life is better when your body is in balance.

A balanced body is one of contentment within the

mind, body and soul. If you have only effort (constant motion), your body will break down. If you have only ease (resting), you will have a difficult time moving forward. Giving yourself equal effort and equal ease will help bring balance to your body and your mind.

Leonardo DaVinci said this about balance: “Every now and then go away, have a little relaxation, for when you come back to

42 PRESCOTT HEALTHY LIVING | JANUARY 202 2

your work, your judgement will be sure; since to remain constantly at work, will cause you to lose power of judgement. Go some distance away because the work appears smaller and more of it can be taken in at a glance, and a lack of harmony or proportion is more readily seen.”

For this new year, take some time to reflect on where you are off balance or lacking joy, motivation or peace.

Then, make an effort and ease into taking a baby step forward to bring about a little more balance within your life. If this means setting boundaries for yourself then do it. Maybe read a little more, walk a little farther, eat an extra vegetable, find a few more things to smile about, say an extra prayer or two, look up more often and breathe a little deeper each day.

You own this — it’s up to you.

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PRESCOTT VALLEY

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3124 Willow Creek Rd.

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RENEW

BE ADVENTUROUS,

Go Vegan!

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

A

bout 10 years ago my food journey brought me to the world of veganism. I remember the scene so clearly. My hubby and I had gone to bed and were both reading.

I leaned over and said, “I think I have to do this,” and he said, “I don’t think I can go there with you.”

If you’ve chosen going vegan as one of your new year’s resolutions in 2022, I want you to know you are not alone.

While I was convinced it was the next step for me, I had no idea on the “how” of it. What would I eat? What would I feed my family? I had visions of eating a ton of

veggies and to be honest, I was not excited one bit by the thought.

But let’s remember together the words of leadership expert Robin Sharma when he said, “Change is hard at first, messy in the middle, and gorgeous at the end.”

The easiest way to accomplish your goal is to base it on your character and personality traits. What are you comfortable with?

Are you a toe-dipper or do you have a tendency toward jumping all in head first? This will determine how to start your vegan journey and the steps to stick to your goals.

Try vegan cookbooks, go on vegan websites and hit that rabbit hole

4 4 PRESCOTT HEALTHY LIVING | JANUARY 2022

of Pinterest and Instagram for inspiration. My favorite recommendation for newbie vegans is the 21-Day Vegan Kickstart program that can be found at kickstart.pcrm.org and is offered in many languages.

They even have an app!

I’m happy to report that while not all of my meals were winners (some went straight from the pot into the trash bin), I got the hang of it and was making new family favorites in short order. Even my hubby got on board and joined my journey because the food tasted so good!

Whatever your goals are in 2022, I’m sending love and support out to you to with all the hope and hard work to get ‘er done. Happy New Year!

RENEW

New Year, New You!

by Heather Burgoyne Owner, Soar Pilates

I

’m sure you are seeing this marketing message all over the place — on TV, in your inbox and on social media. But what about the old me? What was wrong with that person who society feels so strongly needs to change?

Literally since I was a little girl, I was always asked what my New Year’s resolution was, and for some reason that always felt like I had to give something up or be better than I was before.

I remember going into my preteen and teenage years thinking resolution needed to be a diet as oftentimes that was what I heard coming out of the mouths from the women I looked up to (mom, aunts, older cousins, etc.).

How horrible is that?

In my 20s that same message was looming in the back of my mind. It wasn’t until my 30s that I took hold of what the New Year meant to me. This was a time to reset intention.

To look inside and reflect on the year past and not pass judgement on what was not accomplished but instead honor all of the accomplishments both big and small.

It is a time to look ahead of the year to come and to start dreaming big. To

perhaps write those dreams down (whether on paper or inscribed in my mind) and become excited to put those dreams into action.

And I would be lying if I also don’t look forward to January as a time to reset my body. And to be clear, this is not a diet!

My body is my body, and it is a temple. After allowing myself to indulge over the holiday season without a moment of guilt, I like to reset and cleanse my body of overly heavy foods and sugars as well as alcohol.

This doesn’t mean I stop eating. It just feels good to take a break of the aforementioned and by doing so, I get a boost of energy and excitement to move forward with my intentions.

I never limit myself to my desires on food or beverages; I use my judgement and always remember life is about balance — not obtaining perfection.

We are here to

4 6 PRESCOTT HEALTHY LIVING | JANUARY 2022

learn and grow every day, and we cannot grow if we are holding ourselves to what we internalize as perfection.

You do you, and never let anyone else tell you not to!

WITH HEALTH ON EVERYONES MIND WHAT ARE YOU DOING TO KEEP YOUR HOME HEALTHY? Here at Pur Solar & Electrical we think of whole home and environmental health.

WHAT ARE YOU DOING TO HAVE A HEALTHY HOME? Consider this health choice; Getting a solar battery system that runs off the sun. In Arizona we average 300+ days of sun a year why not take advantage of this healthy resource. This will allow you to charge your batteries during the day and run back-up loads at night or during outages just like a Generac Generator would. This will give you the freedom of having power when you need it the most and keep your home healthy during the tough times.

Call us today to explore the ways we can help improve the overall healthy of your home with solar + battery system.

928.778.1558 / www.pursolaraz.com ROC278724

RENEW

Hormone Therapy,

by Chrissie Seals, WHNP, Salud Spa

M

enopausal women in transition endure dozens of symptoms — flushing, night sweats, vaginal dryness and fatigue are the four most common.

In the U.S., the use of hormones has been controversial. In France and England, hormone clinics have supported women for hundreds of years. These countries advocate for the treatment of menopausal women with hormones.

We are the only developed country at our level that essentially is against treating women with hormones long-term. The FDA recommends treating women with hormones for the shortest duration and at the lowest dose.

However, many hormone specialists in this country and others tout the many benefits of hormones, advocating a safer route of administration, careful selection of patients, and suggesting that bioidentical hormones may be preferred.

Advances include screening high-risk patients at risk for ovarian and breast cancer, making strides in prevention and proactive planning.

The safest modalities for hormone use in menopause:

Should I?

of therapy * Initiation within the first 10 years of menopause onset of administration * Route does not include orally hormones * Bioidentical instead of synthetic ones of breast/ * Assessment ovarian cancer risk plan * Individualized of care with a clinical provider that specializes in hormones In the 1990s, the Women’s Health Initiative trials released data that did not support the use of hormones. Women were included in these trials who perhaps should never have initiated hormones at their age, in their 70s and 80s.

When a woman begins having menopausal symptoms, usually about five years before menopause, the symptoms may be mild.

The average age of onset of symptoms is 47.

Around 90% of women experience significant symptoms by age 52 that last approximately four years. A small number have early menopausal symptoms in their late

4 8 PRESCOTT HEALTHY LIVING | JANUARY 202 2

30s, entering menopause in their early 40s.

Hormones are essentially a key that travels through the bloodstream, affecting every function in the body. They target receptors that are like a lock, telling the organ or cells how to respond.

Endogenous hormones are those the body makes within itself.

Exogenous hormones are those administered.

The decision to take hormones in menopause must be an individual decision. Medical research supports cardiovascular benefits and prevention of bone loss in menopausal women treated with hormones. There has been no increased risk of breast cancer in women treated with estrogen alone in the first four years of use.

For many women, the decision to use hormones is about quality of life.

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RENEW

m A I s A t c e f r e P

“What happens if you know there is nothing you can do to be better? It’s a kind of relief isn’t it? You say, ‘Well, now what do I do?’ When you are freed from being out to improve yourself, your own nature will begin to take over.”

—Alan Watts

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

A

s we come into the new year, many of us have engaged in a yearly ritual of selfevaluation or self-criticism and have resolved to improve ourselves, to do better in some way.

This may involve our health or appearance, a new diet or a commitment to exercise more. We may be starting new ventures, wanting to improve our work life or seeking better relationships and a path to more happiness and contentment in our lives.

All worthy goals, and at this time of year they come in the familiar guise of a “New Year’s Resolution.”

The envisioning of goals is essential to progressing through life, but somehow we all know that those resolutions we make at the beginning of each year don’t seem to go as planned.

Mr. Watts’ suggestion here is that we are already unique, perfect, and rather than worry about what the rest of the world thinks, we should settle into ourselves

and discover our own nature.

Here is a long-time massage therapist’s suggestion for an avenue into doing just that.

Indulge in the best feelgood massage you can possibly find and allow that to become a regular part of your life. When we are truly relaxed in body and mind, we move toward physical and mental health, and we open to insight — the inward vision that inspires our true goals.

Rather than planning based on all of our “shoulds,” we can start opening to our inner wisdom and our true nature.

Over the last three decades, I have seen so many clients and students organically shift toward healthy practices and more fulfilling lives through the awareness and insight that regular massage and bodywork bring. So as the year begins, give yourself the pleasure of regular bodywork, take your time and allow that perfect being within to shine.

5 0 PRESCOTT HEALTHY LIVING | JANUARY 202 2

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RENEW

e r u t c n u p u c A Try for Weight Loss in 2022

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

S

ome people tend to feel hot and bothered much of the time.

These people are likely to feel irritable and unable to relax. In Traditional Chinese Medicine (TMC), this is considered a more yang body type.

Others tend to have lower energy and feel cold much of the time. These people can often seem sluggish and have a hard time getting motivated.

This is considered a more yin body type.

When you look at these two constitutional types, it should come as no surprise that those with more yin body types are more likely to be overweight.

In TCM terms, this is

because the digestive organs need sufficient yang energy to convert food into energy. If this yang is lacking, food is not digested properly, which can lead to weight gain.

Furthermore, the liquids from food and drink can remain in the body where they are transformed into dampness. This dampness causes swelling and puffiness and makes the digestive process even harder.

This triggers a vicious cycle. The more weight you gain, the more difficult it becomes to digest food properly. And the more difficult it is to digest food, the more likely you are to gain weight.

5 2 PRESCOTT HEALTHY LIVING | JANUARY 2022

Fortunately, acupuncture can help to break the cycle. It works to support digestion, remove excessive dampness from the body, boost yang energy and aid weight loss.

Another way that acupuncture may be able to help with weight loss is by reducing the appetite.

There are points on the ears used specifically for this purpose. Your acupuncturist can show you how to find these points, and you can massage them yourself whenever you have a food craving.

Acupuncture could play a role in helping weight loss, but it is not a miracle cure. Here are a

few steps you can take to boost its effectiveness: Firstly, ask your acupuncturist to discuss your diet. Weight loss is not just linked to how much you eat, but also to what you eat.

Exercise is also important as it increases yang energy in the body and helps your digestive organs function. Even walking for 20 to 30 minutes a day will help.

Finally, be patient.

Acupuncture for weight loss is a gentle treatment and will not work overnight. However, if you are willing to persist and put in some effort, you should begin to see results within a few months.

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RENEW

itude AttPlants a NewIndoor GrobywEmbracing Views of plants and nature have been tied to feelings of well-being for at least decades, and that halo extends to indoor plants, especially in the winter when spots of green are hard to come by outdoors.

F

ortunately the temperate climates found in most homes are fertile ground for many easy-to-grow plant species, which are great green eye candy and affect our interior environments in multiple positive ways.

THEY REGULATE HUMIDITY Many plants are so efficient at drawing H2O from the air that they don’t need much watering, which is a double benefit for their people! Cactuses, peace lilies, orchids, tillandsia and English ivy are all good for reducing humidity in your home.

Consider hanging the last two so they can catch the moisture as it rises.

Other plants are great for increasing relative humidity, including jade, rubber plants, dwarf date palms and corn plants.

THEY LIFT OUR SPIRITS AND SHARPEN OUR FOCUS Numerous studies have found that humans respond well to being around plants; they report feeling calmer, happier and more optimistic when they’re around plants, whether

they’re outdoors or indoors.

Researchers find people are more productive and less stressed when they’re working on a computer desk that has a potted plant on it or nearby. People also show more tolerance to pain and fewer symptoms of colds like coughing, sore throat and fatigue when in a space supplemented with green plants.

THEY DEVELOP OUR NURTURING SIDE Many people are feeling priced out of having children and even pets due to the financial and/or time investment required.

Young people and emptynesters alike benefit from hobbies like gardening outdoors and raising indoor plants, with many people quickly becoming addicted after receiving a single plant as a gift from a friend.

Seeing that one tender specimen take root and stretch toward the ceiling is all it takes for many who doubt their ability to help a living thing flourish to jump aboard the botanical bus and start spending their weekends trawling every garden center in a 25-mile radius.

5 4 PRESCOTT HEALTHY LIVING | JANUARY 2022

RENEW

10 Tips in ‘22

TO GET YOU STARTED

by John Murphy, Founder Make 100 Healthy Foundation

T

o celebrate and prepare you for a happy and healthy new year, I’ve put together my Top 10 Health Tips to give you a solid foundation to start the new year.

The best ways to achieve a healthy and balanced life is to implement simple but important best practices in 10 key areas:

1. EAT RIGHT You are what you eat. To get the most nutrition into your body, eat a mostly plant-based diet, grown locally.

2. EXERCISE You either use it or lose it. The greatest threat to your long-term health is lack of movement.

Keep your body moving with activities like walking, swimming and yes muscle building exercises like weight training or something as simple as pushups and situps.

3. THINK

4. BE GRATEFUL

7. BE SOCIAL

Keep your brain engaged and stimulated. Do crossword puzzles, play bridge or chess.

Read and expand your knowledge each day.

Adopt an “attitude of gratitude.” Appreciate all the good things in your life. Be happy with what you have, and you will feel a sense of joy and contentment.

Stay socially connected.

The greatest predictor of longevity is having a support network of people who love and care about you.

5. BE FISCAL

Many of us are dehydrated and don’t realize it. The rule of thumb is to drink half your body weight in ounces daily to keep your cells nourished and to flush toxins out of your body.

Take proactive measures to stay on top of your finances. Live within your means and review your expenses. Knowing your financial situation reduces the stress of the unknown.

6. BE ENVIRONMENTALLY HEALTHY Research the products you use and take an inventory of cleaning products you use. Many illnesses can be avoided by eliminating harmful products you use in your homes and your body.

8. STAY HYDRATED

9. GIVE AND PARTICIPATE Volunteer or join a group.

It will make you feel worthwhile and useful.

10. LIVE PURPOSEFULLY Set tangible and realistic goals. Write down your commitments. By doing this, you increase your chances of keeping them and accomplishing what you envision.

Remember, life is a balance. Too much fun and frivolous activity causes harm, but being too serious can make life drab. Find your perfect balance of health, happiness and purpose.

Happy New YOU year!

PRESCOTT HEALTHY LIVING | JANUARY 202 2 5 5

RENEW

Don’t Neglect your

Décolletage

by Aymee Wilson, RN, BSN, Owner & Founder, Wilson Aesthetics

W

hen taking care of the skin, you must remember to focus on your face and also give your neck and chest much care. Unless you want to look older than your age, you need to take care of this area because it’s one of the first areas to show signs of aging.

WHERE IS YOUR DÉCOLLETAGE? It can be found south of your chin, and the beauty industry refers to it as your neck and chest. This part of the body is prone to sun exposure and premature aging. This area is also a common hotspot for skin cancers to develop.

Sun exposure, especially repetitive, intense bursts, can result in collagen breakdown.

It can also lead to brown spots and visible blood vessels, which are the telltale signs of skin damage.

MAKE YOUR DÉCOLLETAGE LOOK YOUNGER Getting a dose of sunshine every day is a great way

to boost your mood and also increase vitamin D. However, getting too much sun exposure can damage your skin and increase your chances of getting skin cancer.

Plan activities that allow you to stay in the shade most of the time.

WEAR CLOTHES THAT PROVIDES SHADE

APPLY BROAD-SPECTRUM SUNSCREEN DAILY

CONSULT YOUR DERMA ASAP!

The ideal sunscreen must have SPF 30 or higher, and also it should be waterproof — applying sunblock with zinc and titanium because these active ingredients will work immediately after the application.

GENTLE CLEANSING A MUST Avoid scrubbing this area during your cleansing routine. Scrubbing too hard can irritate this delicate skin area and accelerate aging.

Instead of rubbing, gently apply cleanser using clean fingertips.

5 6 PRESCOTT HEALTHY LIVING | JANUARY 2022

Wear a wide-brim hat. You also need to wear clothes that would cover your chest.

If you decide to exercise in the sun, you need to wear athletic clothing with an ultraviolet protection factor of at least 30.

If you spot signs of sun damage and advanced signs of aging on the skin of your neck and chest area, consult a licensed dermatologist.

A dermatologist can use treatments that will improve the appearance of your décolletage.

Your dermatologist can use treatments like micro-needling, laser therapy or chemical peels.

Some dermatologists use injectables that are effective in stimulating the skin’s collagen. Sculptra Aesthetic, for example, is an injectable cosmetic filler that may help you in making your décolletage look younger.

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RENEW

Get your Mouth a Deep Cleaning FOR THE NEW YEAR

Oral health is a key aspect of our overall wellness, not something that should be put off until pain becomes intolerable.

Brushing at least twice daily and flossing are our first line of defense against plaque, cavities, gingivitis and other consequences of tooth decay and gum disease. But once plaque hardens into unsightly tartar, a professional cleaning is necessary to prevent it from leading to receding gums and tooth loss.

D

entists and dental hygienists also are trained to look for lesions, tumors and other possible indicators of disease. We should have our teeth cleaned at a dental office every six to 12 months to make sure any problems are addressed as soon as possible.

This is what should happen when your teeth are cleaned:

dentist or dental * The hygienist will begin by removing any tartar and plaque from the surface of your teeth by using an instrument with a sharp point to “scale” them, scraping it away in a procedure that should not be attempted by anyone who doesn’t have the proper training. is generally * This followed up by polishing

the teeth using a wand with a soft, rotating head and some gritty toothpaste to remove other surface stains along with any tartar and plaque left behind after the scaling. teeth will then * Your be flossed as the professional threads it through every gap between every tooth, taking note of what they find and which parts of your gums are more sensitive to being touched and disrupted.

Since it’s easier for you to talk at this point, it’s a good time to talk about any concerns you’re having with particular areas of your teeth or whether you’re using proper flossing or brushing techniques.

* You may be asked to

5 8 PRESCOTT HEALTHY LIVING | JANUARY 202 2

have X-rays of your teeth and jaws taken and offered a fluoride treatment, though in most cases these are reserved for annual exams rather than sixmonth appointments.

the cleaning is done by * Ifa dental hygienist, the dentist usually comes in to do a final exam after looking at any X-rays taken and informing you of any further treatment that may be needed.

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NOURISH

s rm a Ginger W May Protect & your Heart

People have deployed ginger for culinary and medicinal purposes for thousands of years since the plant’s first documented use in Southeast Asia.

It’s been valued for the spicily warm taste it adds to everything from stir-fry to baked goods, but maybe even more so for its legendary effectiveness in relieving digestive ailments and nausea, as well as fighting pain from arthritis, symptoms of the flu and common cold and more.

6 0 PRESCOTT HEALTHY LIVING | JANUARY 202 2

T

his has helped lead to more recent research of the potential health benefits of ginger and its active ingredients, particularly gingerol. The results have been promising on several fronts and many have elevated it to “superfood” status, a term as powerful as it is vague.

The findings that have been reported about ginger, plus its lack of severe side effects, make it a safe bet for most people to incorporate it into their diet.

Consult your medical provider before going on a ginger regimen if you are pregnant and have had a previous miscarriage or are close to giving birth or if you are taking certain blood-clotting medications.

FIGHTS NAUSEA It turns out one of ginger’s most common traditional

uses is also the one that has the most scientific support. A systematic review of a dozen studies conducted between 1991 and 2012 found the spice to be more effective than a placebo in treating nausea during pregnancy. Another review suggested it can be effective for many people experiencing nausea, with a divided daily dosage of 1,500 milligrams showing the most benefit.

REDUCES INFLAMMATION Research has found gingerol-6 has several anti-inflammatory and antioxidant effects, blunting the effect of inflammatory substances including some proteins and oxidation from free radicals. Inflammation is a risk factor for heart disease, cancer, diabetes, arthritis,

bowel disease, Alzheimer’s and other conditions.

PROMOTES WEIGHT LOSS An extensive analysis of 14 randomized trials concluded that overweight patients who took ginger supplements lost weight, though not enough to affect their body mass index. These patients also had improved waist-to-hip ratio, fasting glucose, insulin resistance and HDL (good) cholesterol. The association between ginger and weight loss has been stronger in some animal studies.

Studies have shown ginger can speed this process up, including one small trial involving people with functional dyspepsia, or chronic indigestion with no known cause.

MITIGATING MENSTRUAL PAIN Multiple studies have found ginger performs as well as pain medications including NSAIDs, ibuprofen and acetaminophen in reducing menstrual cramps, without the potential side effects of those drugs. Larger studies are called for to confirm these effects.

EASES CHRONIC INDIGESTION

IMPROVING BRAIN FUNCTION

Indigestion causes pain and discomfort in the upper stomach and is believed to be caused by delayed emptying of food from the stomach.

Indigestion causes pain and discomfort in the upper stomach and is believed to be caused by delayed emptying of food from the stomach. Studies h

PRESCOTT HEALTHY LIVING | JANUARY 202 2 6 1

NOURISH

Let’s Reset to R.A.C.E.

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

D

o you feel like your best laid out plans, such as healthy eating and regular exercise, went out the window once the holiday season began?

For some of us, the holidays come with some challenges like increased stress, traveling, out-of-town guests, constant gatherings, weight gain, etc. It feels as if we need a vacation after the holidays are over!

With the beginning of a new year, one may aim to pick up where he left off while another may want to take on a new challenge.

Either way, this is where New Year’s resolutions come in. However, it is estimated that about 22% of people give up their resolutions after only one week, while 40% quit after one month and 60% abandon their resolutions after six months.

Your New Year’s resolutions may involve ongoing projects or

introduce brand new endeavors depending on your goals. Once you have narrowed your goals down, let’s talk about how to increase your chances at success.

I like to use an acronym to etch this process in order to increase the likelihood for success — R.A.C.E. Routine. Whether you employ a well-established routine or choose to establish a new one, a routine is vital to continually shape the habits that will support new goals.

Accountability. Find someone who can keep you on track such as joining support groups, using apps or following programs, etc. Accountability places you in a position to be held liable to a standard not only to your actions but also to results.

Consistency. Often our limited availability undermines our success,

6 2 PRESCOTT HEALTHY LIVING | JANUARY 2022

as we may underestimate the time commitment needed to achieve our goals. First, I suggest listing all of your resolutions with the relevant action steps and then deciding when these action steps are to be taken (i.e., daily, weekly, monthly, quarterly, etc.).

I highly recommend you schedule these steps into your planner or calendar.

If a task is not scheduled, it may not be completed.

Evaluation. I suggest evaluating your goals, action steps and progress every four to six weeks.

This will allow you to notice what may not be working, decide whether you may need more time or resources to achieve your goals, or you may even be ready to add another goal!

Embrace your New Year’s resolutions; take action to support your journey to win your own race!

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NOURISH

Winter Soil Prep FOR SPRING GARDENS

by Ken Lain, The Mountain Gardener, Watters Garden Center

O

ur native soils are hard! Skimp on spring soil preparation to “soften” the ground, and a mountain garden’s production drops to almost zero. Gardeners know the better the soil, the larger the harvest, the brighter the flowers, the more natural the gardening. That’s why successful mountain gardening has always come down to soil quality.

January is the month to amend garden beds, turn the soil, and let the garden rest before a March 1 planting. Here are a few secrets to mountain soil prep that return bushels of produce and a season full of flowers.

The color of your soil is less important than the organic content. The more organic material any soil contains, the better the quality of that soil. Because plants use up organic resources throughout the

year, new organics must be added regularly to keep the vitality of your soil alive.

A word of caution for those gardeners new to horse country. You are apt to see a sign in a front yard advertising “Free Manure.” Proceed with caution before you haul a this free organic additive. Horse manure is an excellent source of organic nitrogen, but not until it has aged. Never introduce fresh manure into your garden. The salt and nitrogen damage is unpredictably destructive.

For smaller garden plots, use deodorized “barnyard manure” that comes bagged; it doesn’t smell, and it isn’t slimy.

My gardens receive 50% of this manure and 50% premium mulch.

The mulch and manure additives ensure proper drainage, root growth and water retention for successful garden growth.

6 4 PRESCOTT HEALTHY LIVING | JANUARY 2022

But, individual mountain plants require calcium, magnesium, phosphorus and some other minor elements, all of which should be added to a garden’s soil as well.

Before turning the compost additives into the planting bed, add a layer of gypsum, also known as calcium sulfate, and organic plant food I created called Fruit & Vegetable Food.

Soil pH creeps up during the growing season. This is a problem that results from poor water quality and one that must be corrected to keep plants in the ideal 6.5 – 7.5 pH range.

Freshly turned soil is light and airy, so tread carefully on your amended garden soil, so it retains this texture.

Walk on predefined paths or use a wood plank to walk over the loam without compacting it unnecessarily.

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NOURISH

6 6 PRESCOTT HEALTHY LIVING | JANUARY 202 2

The Thick & the Thin of

Sea Moss

The search for additional plant-based sources of nutrients has led us back to the Atlantic coasts of North America and Europe for sea moss, a type of seaweed that grows among the rockier shores of these continents.

It’s been used in herbal medicine and as sustenance, especially during periods of famine when few other sources were available, but most often for its carrageenan, used as a thickening agent in foods and beverages.

S

cientists have found sea moss has a variety of nutrients including iodine, iron, beta-carotene, calcium, magnesium, vitamins B6 and C, zinc, folate and dietary fiber. The actual content varies between brands, where the sea moss was grown and how it’s stored and prepared.

It’s sold in health food stores and online in bunches, as capsules and in powdered and gel forms that can be added to smoothies, baked goods and other meals.

The potential health benefits of

sea moss include:

AIDING THYROID FUNCTION Sea moss has high levels of iodine, a nutrient mostly consumed via fish and dairy products, which the body requires to make hormones that control metabolism, heartbeat and other vital functions. These hormones also support healthy development in the womb and after birth. Vegans, pregnant women and those who don’t consume iodized salt are at highest risk for iodine deficiency.

Consuming too much iodine can lead to thyroid dysfunction, however; the National Institutes of Health recommend teens and adults have no more than 150 micrograms daily, rising to 220 mcg for those who are pregnant and 290 mcg for those who are breastfeeding.

BOOSTING GUT HEALTH Sea moss has abundant dietary fiber, including lots of polysaccharides that act as prebiotics, fueling beneficial bacteria that maintain the gut biome. Lab studies have

found rats whose diets included sea moss had higher levels of good bacteria and lower levels of potentially harmful varieties in their digestive tract, but further research in humans is needed.

LOWERING INFLAMMATION Beta-carotene is the most abundant antioxidant in sea moss, but it also contains other antiinflammatory substances including potassium chloride, vitamin C and omega-3 fatty acids, the last of which is also hard to obtain from plant foods.

PRESCOTT HEALTHY LIVING | JANUARY 202 2 6 7

- Rumi

Photo: Atomic Dronez Photography

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.”

PRESCOTT HEALTHY LIVING | JANUARY 2022 6 9

NOURISH

UP YOUR

Salad Game

by Rj Johnson and Traci Zitzer, Owners, Modern Day Forager

T

he start of a new year is an opportune time to make small changes with big impact.

Sparked by the unhealthy habits of the pandemic diet, people are going to be more proactive and flexible with their diet.

Gone will be the keto and Whole 30 restrictive diet fads. What we are going to see is people choosing to eat local, seasonal, organic foods with a nod to comfort, convenience and ethnic fair.

The focus will shift from calorie counting to more mindful, clean eating food choices and listening to their bodies.

To help you start in this fresh direction, our suggestion is to eat a balanced diet filled with wholesome foods, lots of colorful fruits, vegetables, dark leafy greens and nutrient packed whole grains.

Ancient grains are powerhouses with a wonderful nutty taste, great chew and the perfect base on which to build nutrient dense salads.

Here’s how you up your salad game. First, cook your grains in chicken or vegetable stock to start layering in flavors.

The next step is to make the dressing. The idea is to pack in the flavor, you don’t want to sabotage your salad with too much of a good thing.

Vinaigrettes work best, your oil choice can take it in a myriad of directions, extra virgin olive oil brings a rich flavor, avocado oil is a light neutral choice or try a toasted sesame oil for a unique spin.

Vinegar adds its own special punch; try red wine vinegar for a tangy bite, use champagne or apple cider vinegar for a more subtle flavor and don’t forget to stir in your favorite herbs, spices, honey or even hot sauce for a great flavor boost.

Building the salad is the next way we explore flavor, color and texture.

Be creative with not only the ingredients but with how you chop, shred or dice your components.

Your dark leafy greens make a great bed on which to build your salad but could also be chopped and tossed in.

Don’t skimp on the proteins, these salads are a meal not a side dish; meats, seafood, beans and cheese all have a place here.

70 PRESCOTT HEALTHY LIVING | JANUARY 2022

For the final layer of flavor and crunch, finish your salad with fresh herbs, seeds and nuts. Fruits add sweetness, berries are full of antioxidants and fiber.

Choose seasonal and organic whenever possible, explore your local farmers market and have fun.

Recipes

NOURISH

HEALTHY HEALTHY

Hearty Greens with Delicata, Feta, Quinoa + Maple Cider Vinaigrette

by Rj Johnson and Traci Zitzer, Owners, Modern Day Forager GREENS: 1 bunch 4 cups 1/2 tbs

Dinosaur kale, ribs removed and sliced

Baby arugula

Extra virgin olive oil

Squeeze of lemon Pinch of salt SQUASH: 1 2 tbs

Delicata squash, sliced

Olive oil

1/2 tsp

Salt

1/2 tsp

Black pepper, freshly ground

DRESSING: 1 tbs

Dijon mustard

1 tbs

Cider vinegar

2 tbs

Orange juice

1/2 tbs

Orange zest

1 tbs

Pure maple syrup

5 tbs

Extra virgin olive oil

1/2 tsp

Salt

1/2 tsp

Black pepper, freshly ground

ASSEMBLY: 1 cup

Blueberries

3 tbs

Pumpkin seeds, roasted

2 oz

Feta cheese, crumbled

1 cup

Quinoa, cooked

3 tbs

Pomegranate seeds

1

In a large bowl drizzle kale with olive oil, lemon juice and salt. Using your hands massage the greens until they begin to soften about 5 minutes. Add the remaining greens, toss and set aside.

Preheat oven to 425°. Toss squash with olive oil, salt and pepper. Arrange on a lined sheet pan and roast for

2

25 minutes when it begins to brown and caramelize.

Whisk or blend all dressing ingredients together.

Assemble by filling bowl with greens and top with the quinoa. Layer in roasted squash, blueberries, pumpkin seeds, pomegranate seeds and feta. Drizzle with dressing and toss to combine.

3 4

Serves 2 | Prep Time 25-35 mins

PRESCOTT HEALTHY LIVING | JANUARY 202 2 7 1

NOURISH

QUICK

Tasty Tuna Melt

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

This light, balanced meal with lots of flavor makes sticking to New Year’s resolutions easy!

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2 slices

Whole grain bread

1 can

Wild caught tuna, drained

1 tbs

Avocado oil

1 tbs

Avocado oil mayonnaise

1 cup

Spinach, chopped

1/2 lg

Red tomato

2 tbs

Pasture raised cheese*

1 tsp

Black pepper

1 tsp

Onion powder

1 tsp

Garlic powder

Pink salt to taste

Food for Thought

1 2

Combine tuna, spinach, avocado oil, mayonnaise and seasonings in mixing bowl.

Toast bread lightly. Turn oven to broil at 500°.

3

Lay bread on baking sheet and top with tuna mixture, half on each slice, then add one thick-cut tomato slice. Salt, top with cheese and broil for 3-5 minutes (to desired toasting).

Serves 2 (or one very hungry person) | Prep Time 20 mins

*Pasture-raised cows produce a milk that makes a healthier cheese! The dairy from grass-fed cows contains more anti-inflammatory omega-3s than standard American factory-fed dairy.

Look for “pasture-raised” or “grass-fed” on the label!

7 2 PRESCOTT HEALTHY LIVING | JANUARY 202 2

NOURISH KETO

‘Loaded’ Cauliflower Casserole This warm, cheesy side puts a keto spin on not one but two classic comfort dishes — the “loaded” baked potato and the casserole.

Its versatility has people substituting it for everything from rice to chicken wings, but we’d say potatoes and other root vegetables are less of a stretch.

This can’t-miss recipe also can be adapted into a one-dish meal by adding a few cups of your favorite protein!

1 lg head

Cauliflower, cut into small florets

4 oz

Cream cheese, softened

2/3 cup

Sour cream

1 1/2 cup

Cheddar cheese, shredded

6 strips

Bacon, cooked and chopped

1/4 cup

Green onion, finely chopped

1 tsp

Salt

1/2 tsp

Black pepper

1/4 tsp

Garlic powder

1 2

Preheat oven to 350° F. Coat a small casserole dish with nonstick spray.

In a steamer insert over boiling water, steam the cauliflower florets for 5 minutes, until crisp-tender.

Alternatively, blanch the cauliflower in boiling water for 4-5 minutes. Remove from heat and drain to remove any excess water.

Meanwhile, in a large mixing bowl, stir the sour

3

cream and cream cheese until smooth. Add in the shredded cheese, chopped bacon, green onion, salt, pepper and garlic powder. Add the cauliflower florets to the bowl and mix with the sauce.

Pour the mixture into the casserole dish.

Bake for 15-20 minutes, until the cheese melts and the sauce gets bubbly.

4

Serves 6 | Prep Time 35 mins

PRESCOTT HEALTHY LIVING | JANUARY 202 2 7 3

NOURISH PALEO

2 lbs

Grass-fed ground beef

1 lg

Sweet potato (roughly 3 cups), diced into 1″ cubes

1 tsp

Extra-virgin olive oil

1 tsp

Sea salt

1 tbs

Extra-virgin olive oil or ghee

1m

Yellow onion, finely chopped

3 cloves

Garlic, minced

2 tbs

Tomato paste

1 14-oz can

Tomato sauce

2 tbs

Dijon mustard

2 tbs

Apple cider vinegar

1 tsp

Cumin

1 tsp

Paprika

2 tsp

Garlic powder

1

Green bell pepper, finely diced

1/4 cup

Water

Salt and pepper, to taste

1

Preheat oven to 425°.

Line a baking sheet with parchment paper and place cubed sweet potatoes on pan.

Drizzle sweet potatoes with olive oil and sea salt and bake 20-25 minutes or until tender.

In a large skillet, heat oil over medium heat. Sauté onions and garlic for 2-3 minutes or until onions are translucent. Add ground beef and brown until no longer pink, breaking up any chunks.

Drain grease from meats.

In a medium-sized bowl, make the sauce

2 3

by whisking together the tomato paste, tomato sauce, Dijon mustard, apple cider vinegar, cumin, paprika and garlic powder. Pour the sauce into the skillet and stir.

Stir in the diced bell pepper. Simmer mixture for 3-5 minutes or until the mixture has thickened to suit your taste.

Remove sweet potatoes from the oven and combine with meat mixture in the skillet. Add salt and pepper to taste.

Garnish with parsley or green onions (optional).

4 5

Serves 8 | Prep Time 35 mins

74 PRESCOTT HEALTHY LIVING | JANUARY 202 2

Sloppy Joe Skillet with Sweet Potato Another healthy adaptation of a classic comfort dish, this recipe dispenses with the buns Sloppy Joes are usually served with and pairs the meat with a deliciously sweet yet low-carb sweet potato, giving you the same delish combo with less effort!

It’s paleo-friendly and glutenfree and works great as a one-dish meal or served with roasted vegetables on the side!

NOURISH

VEGAN

Banana Ice Cream

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

Don’t let this humble dessert fool you, it is guilt-free and a crowd-pleaser!

Consider having several bowls of toppings available for sundae style serving, and dig into this creamy dessert with a smile.

6 1/2 cup

Bananas, frozen Milk, plant-based

1

Wait to freeze bananas until yellowed and brown spots are on the peel. Peel and lay on a cookie sheet and freeze at least overnight.

Bananas can then be stored in a gallon-sized freezer zip-lock bag for later use.

To make, pour 1/2 cup milk to high-power blender and then break up the bananas adding them to

2

the blender. You will want to use your tamper and run on high until thick and smooth.

Pour into bowls.

3 4

Add any additional toppings like vegan mini chocolate chips or fresh fruit. For an extra fun flavor add 1-2 tablespoons of creamy peanut butter while blending. Serve immediately.

Serves 2 large servings, 4 small servings | Prep Time 25 mins

PRESCOTT HEALTHY LIVING | JANUARY 202 2 75

NOURISH

VEGETARIAN

Baked Veggie Rigatoni Want to stuff more vegetables into your next foray into Italian cuisine?

Try this vegetarian rigatoni bake topped with divine melted cheese!

There’s just enough pasta here to satisfy your craving without overdoing it while the dish is filled with cherry tomatoes, mushrooms, bell peppers and more fresh, healthy produce!

5 oz container

Spinach (or 4-6 cups of loose spinach), fresh

10 oz container

Cherry tomatoes

1 lg

Onion, diced

2

Portobello mushroom caps, diced

1

Green bell pepper, diced

1m

Zucchini, diced

9 cloves

Garlic, minced

1 lb

Rigatoni pasta

25 oz

Pasta sauce

1 tsp

Salt

2 tsp

Basil, dried

1/2 tsp

Pepper

1 3/4 cups

Parmesan cheese, grated

2 cups

1/8 cup & 1 tbs

Mozzarella cheese, shredded Olive oil

1

Preheat oven to 400°. Toss cherry tomatoes with 1/8 cup of olive oil and place in an even layer on a baking sheet. Roast at 400° for 15 minutes or until tomatoes start to wilt and burst.

Cook rigatoni according to instructions and set aside.

In a large skillet, combine onions, mushrooms, bell pepper, zucchini, garlic, dried basil, salt, pepper and 1 tablespoon of olive oil. Sauté on medium high heat for 12-15 minutes or until liquid is released and vegetables have started to

2 3

Serves 8 | Prep Time 45 mins 76 PRESCOTT HEALTHY LIVING | JANUARY 202 2

cook down. Add spinach and wilt (2-3 minutes), then add sauce and stir well. Add the cooked tomatoes to the sauce with the other veggies.

Mix the mozzarella and parmesan cheeses together in a bowl. Add 1 cup of cheese mixture to the sauce/veggie skillet and stir. Combine rigatoni with sauce/veggie skillet and transfer mixture to a 13X9-inch baking dish. Top with remaining cheese.

Bake at 425° for 10 minutes or until cheese is bubbly and beginning to brown.

4 5

NOURISH FAMILY FRIENDLY

FOR THE SAUCE: 2 tsp

Lettuce Wraps with Sweet and Sour Sauce This healthy appetizer or side dish has plenty of veggies and is low-carb, making it just right for a broad audience.

Just dial the sriracha up or down to give your audience the heat they’re looking for.

Ginger, fresh, ground

2 cloves

Garlic minced

1 tbs

Honey

2 tbs

Coconut aminos or soy sauce

2 tbs

Nut butter (peanut butter or cashew butter is best)

1 tbs

Rice wine vinegar

2 tsp

Sriracha (optional — adjust to preferred spice level if needed)

FOR THE LETTUCE WRAPS: 1 lb

Ground pork

8 oz can

Water chestnuts drained and diced

1

Red pepper, diced

1 cup

Shredded carrots

1 sm

Yellow onion, diced

Butter lettuce leaves for serving TOPPING: Scallions, cilantro and crushed peanuts SERVING SAUCE: (OPTIONAL) 3 tbs

Coconut aminos or soy sauce

1 tbs

Nut butter

2 tbs

Honey

1 tbs

1 2

Sriracha

Add all of the sauce ingredients to a medium bowl and whisk well. Set aside.

Add 1 tablespoon olive oil to a large skillet or wok over medium-high heat. Once it’s hot, add the ground pork and cook until no pink remains. To make it crispy, stir occasionally to allow the pork to sit in the hot oil before stirring.

When the pork is done, add the water chestnuts, red pepper, carrots and onion and cook until soft, 5-7 minutes.

Stir in the sauce until it’s completely combined,

3 4

then turn the heat to medium-low and simmer for 8-10 minutes to thicken.

Remove the pan from the heat then serve inside the lettuce cups. You may need to double up the lettuce cups for a sturdier wrap. Top with chopped scallions, cilantro and peanuts if desired.

If you’re making sauce to serve, whisk all of the ingredients together in a small bowl while the pork filling simmers. Top the lettuce wraps with sauce or serve it on the side.

5

6

Serving size 4 (two wraps each) | Prep Time 15-20 mins

PRESCOTT HEALTHY LIVING | JANUARY 202 2 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 | JANUARY 202 2

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 | JANUARY 202 2 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 | JANUARY 202 2

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

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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

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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 | JANUARY 202 2 8 1

Q&A Bailey Zygutis NUTRITIONIST, VITRUVIAN FITNESS

My current goal is growth.

I lift weights four to five days per week for approximately 1 hour each session, and I take short daily walks with the dogs, no more than 15 minutes.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF/FAMILY HEALTHY? HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

WHAT TYPE OF EXERCISE DO YOU PREFER AND WHY?

Lifestyle that nourishes, satisfies, feels good!

Weightlifting. It feels good to grow stronger.

Weightlifting grows muscle, which boosts metabolism, and also helps to strengthen bones and lessen pressure on joints, important things to think about when it comes to longevity. I also love occasional yoga sessions to stretch muscles and move in different ways.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? Fitness has been a lifelong passion. I began running in high school; discovered yoga and lifting in college while studying nutrition; and began competing in bikini bodybuilding shows after graduating. My passions for holistic health and physical fitness are tied in my coaching career.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY, WEEK?

8 2 PRESCOTT HEALTHY LIVING | JANUARY 202 2

Good nutrition is key!

We focus on eating real whole foods in balanced meals throughout the day.

Hydrating well and ensuring movement/time in nature (hiking, playing ball, riding bikes, etc.) is very important.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Tuning into the body and listening to it. Sometimes self-care is taking it out on the weights, or cooking and consuming a healthy meal, or taking a walk in nature, or relaxing in a salt bath.

It doesn’t always look the

same, but it always feels the same: nourishing!

FAVORITE HEALTHY FOOD/SNACK? Beef jerky! It’s delicious, easy to eat, packed with protein; it satisfies.

WHAT IS YOUR FAVORITE HEALTHY MEAL? I love breakfast food, so a hearty hash with potatoes, beef, whole eggs and plenty of seasonings (like fennel, black pepper and pink salt) is ideal.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Consume consciously; practice persistence.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? To continue to practice what I preach, lead others in creating healthy habits; grow with the flow of whatever comes next!

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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