Prescott Healthy Living - VOL. 3, NO. 2 by ROX Media

VOL. 3, NO. 2 prescotthealthyliving.com

| RENEW | Set your Mindfulness to Work

Happy Heart, Healthy Life MONTH

Heart Health is at the Center of Wellness

| PLAY | Get to the Heart of your Exercise

| NOURISH | Warning Signs You’re Short on Protein

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VOL. 3, NO. 2

CONTENTS

rt, Healthy Life Happy HeaMONTH Heart Health is at the Center of Wellness Build your Caregiver Resiliency for Overall Wellness

12 14

| PLAY | Get to the Heart of your Exercise Little Granite Mountain Trail Takes the Sunny Side Exercise, Nutritional Foods & Community Stave Off Heart Disease Incorporate Mobility Training for Complete Fitness Your Love Connections are All Around You Local Events Flex your Muscles for Lifelong Vigor Forming Habits is Key to Staying on Track Bring Buzz Back to your Strength Training Pets Hold the Key to Our Hearts! Do These Things for a Healthy & Productive Day

20 22 24 26 28 29 30 32 34 36 38

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Keepin’ the Beat: Heart Health Tips Take Health Advice to Heart

16 18

| RENEW | Set your Mindfulness to Work Professional or Home-kit Teeth Whitening Can be Effective Functions of the Heart in Chinese Medicine Ultrasound Wave Therapy Can Treat Erectile Dysfunction Boosting Nerve Pathways Rewards the Heart Tips for Transitioning to Vegan Without Committing Social Suicide Getting to the Heart of the Matter Protect Sleep Tonight to Energize your Tomorrow Positive Thoughts Ease Path to Recovery Unplugging is Easier Than You Think

| NOURISH |

40 60 42 62 44 64 46 66 48 68 50 52 72-77 54 health & wellness 56 78-81 58 Q&A 82 Warning Signs You’re Short on Protein

Be Healthier by Working on your Emotional Heart Winter is the Time to Start Spring Wildfowers Treat your Health to Dark Chocolate

Fermentation Brews Better Health Via Probiotics

Recipes DIRECTORY

Heather Burgoyne, Owner, Soar Pilates

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Heart 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!

TO HEART

ur hearts work hard for us! In return, we owe it to our hearts and ourselves to make the job as easy as possible by feeding ourselves nutritious foods with omega-3 fatty acids, potassium, monounsaturated fats, fiber and other nutrients that protect it from inflammation and other dangers. We owe it to our hearts to move freely and often so they can work more efficiently, learning how to circulate more blood with each beat, so it doesn’t have to beat as often. We owe it to our hearts to get the required amount of sleep every night to give them muchneeded rest, allowing them to beat more slowly during both REM and non-REM sleep. We owe it to ourselves during American Heart Month, and every other month, to commit to making one or two small lifestyle changes that will benefit our hearts. Take a walk every day, fill half your plate with vegetables and fruits, and maintain a consistent bedtime so it’ll be easier to get at least seven hours of sleep every night. For more ideas about living a heart-healthy life, visit www. nhlbi.nih.gov/health-topics/ heart-healthy-living any other reputable online or print source or talk to your health care providers. Live well,

Laurie

Associate Publisher

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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

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.

Suzanne King

Director of Operations, The Lauch Pad Teen Center Suzanne King 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.

Dr. Robert Benhuri D. Ac, Synergy Wellness Center

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.

Ken Lain

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

1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

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

Owner, CoachSmart Consulting, LLC

Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

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

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

Dr. Marla E. Jairak

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

Founder, Make 100 Healthy

Elisa Oliver-Nielsen

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

ENTHUSIASTS Rob Seals

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

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

Loree Walden

Level 2 CrossFit Coach and CrossFit Kids Coach

Marketing Manager, Yavapai Humane Society

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

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

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

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

Aymee Wilson Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson is an RN and aesthetic injector, and owns Wilson Aesthetics. She graduated from Estrella Mountain Community College in 2010 and found a passion for the aesthetic industry and creating a space where patients can be treated with the utmost kindness and respect.

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

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 11

FEATURE

h t l a e H t r a e H IS AT THE

Center of Wellness

When we talk about self-care we cover a huge range of dimensions that fall under a few broad categories — physical, emotional and spiritual.

This holistic health approach embraces every part of our body and works to make sure no part of your complex bodily system is going to hold you back.

ut when we’re discussing physical health, we’re essentially talking about heart health. The heart is what makes it possible for us to pursue other areas of wellness. Every beat of our hearts sends blood, nutrients and oxygen throughout our circulatory system, takes waste products back to the intestines and kidneys to be filtered and eliminated and is intimately connected to our brain health, immune system and every other important task our bodies need to carry out. If your heart isn’t working well, odds are nothing else really is. Heart disease usually takes root when plaque, which is formed from cholesterol, fat and other substances, builds up in our arteries,

restricting blood flow and the body’s ability to function on multiple levels. It leads to catastrophic events including heart attack and stroke. Heart health sets the foundation for our overall health and something we should work every day to maintain, no matter how old or young. There are several broadly accepted actions we can all incorporate into our lifestyle to keep our hearts pumping strong and reduce our risk for heart disease:

DIET Consume mostly vegetables, fruits and whole grains along with lean sources of protein, which can be from plants and animals. Limit red meat and other fatty proteins, refined grains and starches, sugar, salt and alcohol use. This will ensure you get the nutrients your heart and the rest of your body need to function at top capacity.

EXERCISE The Centers for Disease Control and Prevention and other health agencies recommend you get at least 150 minutes of moderate exercise per week, generally defined as a workout that makes you sweat and have some difficulty carrying on a conversation. At least two sessions of strength training per week are urged. This will help your heart work efficiently and help prevent plaque buildup.

SLEEP Getting seven to eight hours of sleep every night creates many positive health outcomes for your body, including your heart. High-quality sleep allows your heart rate to slow down, suppresses appetite-stimulating hormones and reduces calcium buildup in arteries, among other benefits.

WEIGHT Being overweight or obese is associated with an increased risk of high

blood pressure and high cholesterol, both of which are linked to heart disease. Extra weight also makes your heart work harder to circulate blood through more vessels in a larger body. There are several tools you can use to estimate how much you should weigh, including body-mass index, waist circumference, waistto-hip ratio and body adiposity index.

KNOW YOUR NUMBERS Regardless of whether you have personal risk factors or a family history of heart issues, you should regularly have your weight, blood pressure, cholesterol levels, triglycerides, A1C (for diabetes risk) and other cardiovascular health indicators checked. They won’t tell you the whole story, but they’ll give you some good indicators of where your heart is and where you may have room for improvement.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 13

FEATURE

BUILD YOUR

Caregiver Resiliency for Overall Wellness by Dr. Marla E. Jirak, Owner, CoachSmart Consulting, LLC

e need to be an active participant in developing our own resiliency, which is our capacity to bounce back and return to equilibrium. Put another way, it is to feel centered again. It is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress. We are more attuned to what our body, emotions, thoughts and reactions are telling us, without judgment.

SELF-CARE

FOUR COMPONENTS OF RESILIENCY

RESOURCEFUL THOUGHTS

SELF-AWARENESS According to Daniel Goleman, a leader in “emotional intelligence,” self-awareness is reading one’s own emotions and understanding their impact. This is essential for identifying your behaviors, beliefs, strengths and weaknesses. Especially as a caregiver, it will allow you make changes that support, not sabotage, the care you provide. Check your emotions at the door, so to speak, as you enter any situation.

The best self-care practices depend on selfcompassion; letting go of perfection and self-guilt by being comfortable with doing the best you can. For example, practice being attuned to your body — when it feels tense know you need 15 minutes for yourself. Check in with your emotions and recognize when you need to move, stretch or take deep breaths.

Somatic practices create an elevated level of selfawareness. This involves focusing on your entire body, not just thoughts and emotions. Daily mindfulness helps you notice your body sensations and emotional responses. Eckhart Tolle is known for practices on how we can “live in the now” by feeling our bodies and presence in what we are currently doing, rather than being in our heads.

MAINTAINING A BIGGER PERSPECTIVE Two approaches to life’s

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challenges are doing things just to get by or by wanting to do things perfectly. However, like most things, dealing with life challenges is on a continuum. Maria Connolly with Neways Somatic Psychotherapy and Coaching, indicates these individuals sustain a more balanced approach:

This type of * Optimizers. person looks for the best

They do * Simplifiers. everything the easiest

When we care for another the days can be long and challenging. The daily practice of the components that make up our resiliency can ensure optimal health and wellness.

way possible even when adding a little extra would produce better results

solution even if it’s more complex and increases the odds for complications They continue * Maximizers. to educate themselves and learn from others so they can excel at what is important

FEATURE

Keepin’ the Beat:

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

ver the average lifetime, the heart beats 2.5 billion times. A normal healthy heart, typically about the size of a clenched fist, is a strong muscle that pumps an average of 1.5 gallons of blood throughout the body every minute. Many traditions consider the heart to symbolize the center or “core” of life which is true on a physiological level as well. The electrical impulses powered by the heart are what sustain breath, brain function, and all necessary bodily activities that define life. The following are some lifestyle tips for maintaining heart health.

DIET ANTIOXIDANTS: Foods high in antioxidants have been linked to reduced risk of developing heart disease. They work to deactivate free radicals by binding to oxidants thus preventing damage from occurring. You should aim for 5 to 9 servings daily (coffee bean, citrus fruits, berries, dark green vegetables, nuts, seeds, sweet potatoes, eggs).

EXERCISE

Adults should participate in one of the following physical activity durations each week: minutes of moderate * 150 intensity physical activity (i.e. brisk walking, bicycling, dancing, active yoga). minutes of vigorous * 75 intensity physical activity (i.e. running, hiking, swimming laps, weight lifting).

SUPPLEMENTATION NUTRIENTS:

D helps with * Vitamin overall inflammation and blood sugar control. K2 can work in * Vitamin tandem with Vitamin D to help remove built up calcium within the arterial lining. 3 fatty acids help * Omega improve cholesterol, triglycerides and blood pressure values.

HERBS:

Hibiscus tea has actions as a circulation booster and diuretic to reduce blood pressure.

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* Hawthorne leaf and

berries help strengthen the cardiac muscle to enhance contractions of the heart. aids * Garlic in lowering cholesterol and enhancing quality of the blood and clotting.

MIND-BODY MEDICINE MEDITATION: Research at Harvard Medical School reveals that those who practice meditation are significantly less likely to have a heart attack or stroke. Meditation can help reduce the perception of stress and anxiety; it can lower heart rate, blood pressure and reduce harmful hormones (i.e. cortisol). The latest science is revealing that heart and vascular health is not necessarily predetermined by genetics alone, but that

it is primarily influenced by lifestyle factors. Many are turning to natural treatments to prevent cardiovascular disease. For assistance in optimizing your heart health, seek out an integrative health care provider.

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FEATURE

Take Health Advice to

Heart

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

ebruary is American Heart Month and it brings a flood of articles, TV news segments and patient education classes about maintaining your cardiovascular health. But, of course, we need to protect our hearts throughout the year, and most people do at least have it somewhere in the back of their minds while giving in to unhealthy temptations they know they shouldn’t. But if that is your tendency, you should work on moving your heart health closer to front and center, alongside the people and passions you want to be around a good time longer to enjoy. This doesn’t mean you should ruminate on your cholesterol levels ticking a little higher and how many other things might go wrong — it’s time to take action by adopting some healthy habits as your own. Here are a few lifestyle tweaks to get yourself started.

FIND THE EXERCISE YOU LOVE This may take some exploration and soulsearching for those of us who aren’t athletically inclined, whether that means you’re mostly sedentary or you do a light workout at the gym every other day, hating every minute of it. It’s worth taking regular classes at the gym or watching workouts online to learn what captures your interest, as long as you don’t risk injury by attempting, for instance, an advanced HIIT (High-Intensity Interval Training) routine you’re not physically ready for.

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Look for one or some combination of workouts you can see yourself doing at least five days a week for at least a few weeks — you’ll probably want to switch it up eventually, anyway.

vegetables, whole grains, beans, seeds and nuts while staying conscious about the higher calorie content of some of these foods.

STAY FULL WITH FIBER

Stressful situations surface in everyone’s life; often they’re recurring or chronic. Many of the most available resources we turn to when dealing with them are also the most unhealthy options — food, alcohol and drugs, tobacco. Prioritize finding healthier stress relievers like exercise, meditation or picking up a soothing hobby.

Most Americans don’t eat enough fiber, which benefits our heart health through its roles in lowering blood pressure and cholesterol and blood sugar levels, along with adding bulk to our diets that makes us feel fuller and eat less overall. You can reverse this by gradually eating more fruits,

FIND HEALTHY COPING MECHANISMS

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PLAY

Get to the Heart OF YOUR

Exercise

The heart is a muscle, and like every other muscle it gets stronger the more you use it. Because it’s deep within your chest, you can’t work it the same way you do an arm or a leg. Still, nearly every move you make is going to need your heart’s help as it pushes and pulls blood and oxygen throughout your circulatory system.

t’s mutual aid. Your heart fuels the rest of your body and in turn the rest of your body helps your heart stay robust through physical activity, pumping your heart so it gets stronger while helping it circulate life-giving oxygen and nutrients throughout your body. There are three main categories of intentional movement or exercise, each of which has a distinct role to play in fortifying our heart health. Working our way from the outside toward the heart of the matter, they are:

FLEXIBILITY

Stretching and balance activities provide a solid muscular and skeletal base so you can engage in exercise, along with any other kind of movements we make on a daily basis, without straining our muscles and joints or being injured. You should stretch your

muscles before and after undertaking exercise and find opportunities to do more of it, such as yoga classes.

STRENGTH/ RESISTANCE TRAINING Working your muscles not only strengthens them individually but also makes your heart’s work much easier by adding lean muscle mass and reducing fat throughout the rest of your body. Burning fat, which results from nearly any kind of exercise plus eating at a caloric deficit, can reduce your blood pressure, cholesterol levels and other readings inextricably linked to better heart health. As many of us know, the Centers for Disease Control and Prevention and many health experts recommend that people put strength training into their schedule at least twice per week, on nonconsecutive days to allow for recovery.

AEROBIC EXERCISE Any sustained activities that keep your heart pumping and your lungs working are most directly responsible for keeping it healthy. Aerobic exercise makes sure your heart muscles are frequently used and remain strong and capable of efficiently oxygenating and fueling the rest of your body. The most frequently recommended amount of aerobic exercise per individual every week is 150 minutes of moderate exercise such as jogging, hiking, dancing, water aerobics or cycling on relatively flat terrain. The alternative is 75 minutes of vigorous exercise, which includes running, cycling 10 mph or faster, most aerobics classes, jumping rope or some combination of the two types of activities, which has the same total result.

HOW TO START with your health * Check care provider — If you have any chronic illnesses or have been living a sedentary life, ask them what type of exercise you can undertake without dangerously straining your heart or lungs. — Once * Experiment you have an idea of your limits, get an idea of what activities you enjoy. You can sign up for any number of aerobics, resistance training or stretching classes, join recreational sports leagues or try various YouTube workouts at home. — Find * Accountability someone to work out with or who will hold you responsible for carrying out your plans to work out.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 2 1

Little Granite Mountain

Trail

TAKES THE SUNNY SIDE

hen you’re looking for a sunny winter hike on a trail that might get a little too sunny in the summer, give the Little Granite Mountain Trail (No. 37 in the Prescott National Forest’s inventory) a chance. It takes you past some spectacular boulders, rock formations and vistas on the western slope of the mountain while connecting with with several trails offering forays into woodsier, more lush terrain on the east side. Beginning your trek at the trailhead at its southern end, just off Iron Springs Road, you take a gradual climb past shrubs and cactuses mixed with low-rise to midsize junipers and pines. This is where you encounter some of the most impressive and improbable boulders you’ll find in the Prescott area, some sprouting like trees out of the ground. After approximately a mile you reach the highest point in the trail and the junction with the Clark Spring Trail 40, which will

be on the right. Continue straight to stay on No. 37 and follow the southwestern rim of the Granite Mountain Wilderness. You’ll see rock-strewn hillsides and find plenty of boulders you might want to scramble on if you’re so inclined, but it’s best to stay on the trail. You’ll see peaks all around you, including Granite and Little Granite Mountain in the immediate east and north, Sugarloaf Mountain in the southwest and the Sierra Prietas to the south. You’re likely to see a wide range of wildlife from snakes and other reptiles to rock squirrels and at the least evidence of larger mammals traveling through the area. Trail No. 37 ends at Blair Pass as it meets Granite Mountain Trail No. 261 — if you keep going straight on 261, after a steep ascent you’ll reach the summit of Granite Mountain. Note that you’ll be entering the wilderness area, which prohibits bicycles along with motorized vehicles.

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

SHARE THE TRAIL

1/17/2014

PLAY

LITTLE GRANITE MOUNTAIN TRAIL NO. 37 This trail can be traveled as an out-andback line for a total of about 8.5 miles, but many users take advantage of the others it intersects with to create a loop of about 10 miles that showcases a variety of landscapes. After hiking the first mile in on No. 37, many recommend continuing on that trail until reaching No. 261 and turning right to continue the loop, with the climb to the top of Granite Mountain an add-on for those prepared for it.

To reach the trailhead take Iron Springs Road through Prescott; about 3 miles past Granite Basin Road you will see it on your right. Parking fees: None Uses: Hiking, biking, equestrian Distance: 4.2 miles (one way) Level of difficulty: Moderate Elevation: 5,976 feet to 6,557 feet

Photo: Kelly Tolbert | Map: City of Prescott

Trail No. 261 crosses several small streambeds before reaching a stand of tall pines that block some of the surrounding views but provide some welcome shade. After a little less than 2 miles you’ll reach another junction with Trail No. 40, which features boulders and woods as you climb back up to its junction with No. 37 before descending the same mile that started the loop.

PLAY

EXERCISE, NUTRITIONAL FOODS & COMMUNITY

Stave off Heart Disease by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

our heart health is something you should pay very close attention to. Heart disease is one of the top leading diseases in the United States. Though heart disease is a widespread term and can be used to describe the range of conditions that can affect your heart, a common one among them is the buildup of fatty substances in the arteries. There are many types of heart disease but the preventions are similar. Let me list a few:

* Managing stress * Getting good sleep * Cutting back on salt * Avoiding saturated fats * Eating more fish for clean food; * Opting meaning whole foods exercise three * Getting to four times a week

back * Cutting or quitting the consumption of alcohol and or smoking. Your heart health should matter to you, so pay attention to your daily habits. The CrossFit methodology stands for following a sustainable and balanced nutritional plan (stay away from carbs) alongside functional exercise movements that carry over into your real everyday life. For example, a mother power walking while holding her child on her hip would fit into this type of fitness. CrossFit workouts are tailored to the individual and are different every day. But while individualized, the philosophy includes building a support network of training with friends and making new friends. Be good to your heart!

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PLAY

e t a r o p r o c In Mobility Training FOR COMPLETE FITNESS

Running, weight training, playing football, mountain biking — they are all fantastic workouts, but they all share the same Achilles’ heel.

ike many other forms of exercise, they’re focused on front-to-back movement to the near-complete exclusion of any sideways or diagonal motions. They build cardiac fitness and muscular strength but on their own provide a limited range of motion, which can lead to uneven development of the muscles surrounding your joints. This leaves you vulnerable to a couple of different types of injuries to the joints or to the front and rear muscles that must compensate for the weaker ones on the sides. This can set your fitness journey back for months. Muscles tight from lack of use are the enemy of anyone who wants to walk and move with ease

throughout their life. Anyone at any level of fitness can benefit from having more mobility, from the athletic to the sedentary. If you’re training to meet new fitness goals you’ll be able to jump higher and squat deeper; if not, you’ll benefit from better posture, less joint pain and the ability to bend and twist better. If you are working with a trainer or on a training program make sure it incorporates mobility training exercise or try to find time to add a yoga class. Here are some simple mobility exercises, for varying levels of fitness.

SEATED ABDOMINAL PRESS: Sit in a chair with feet

flat on the floor. Put your hands on your knees and lock your elbows, then press your palms down to engage your core, holding at least five seconds. Repeat four times.

PUSH-UP WITH ROTATION: Do a push-up. At the top, rotate into a side plank, with one hand planted on the floor and the other raised to the ceiling. Perform five on each side.

WALKING HIP OPENERS: Stand with feet hip-length apart. Lift your left knee up to your chest and bring it up and across your body, then out to the side and back down. Place your left foot on the floor and repeat on right side. Repeat five times.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 27

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Your Love

s n o i t c e n Con ARE ALL AROUND YOU

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

alentine’s Day celebrates romantic love, but there is so much more love to seek and celebrate throughout the year. These other types of love actually are more common in our lives — we typically have more friends and family than significant others. They are called “loved ones” for a reason. These connections in our lives bring love, companionship and joy. They help us grow; make us stronger. Studies show that feeling connected, respected and valued by other people can lead to:

* Fewer doctor’s visits depression, * Less substance abuse * Lower blood pressure * Less anxiety * Pain control

stress * Better management

* Fewer colds * Faster healing * Longer life * Happier life As a teenager, my father would send my sisters and me flowers on Valentine’s Day to express his love, which made us feel so special. As an adult I carried on that tradition with my own daughter. I believe showing love to your child is investing in one of the most precious relationships you’ll ever have. In the past few years a new kind of celebration has become popular. Galentine’s Day on Feb. 13, formed by a blending of Gal and Valentine’s Day, is an opportunity to celebrate female friendships. It started on the television show Parks and Recreation

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as a way for the main character Leslie Knope to celebrate her lady friends. But the pseudo-holiday has caught on as a way to celebrate that most common, and yet most unremarked upon of things: female friendships. The term also is seeing increased use in celebrating any kind of friendship, not just those among women.

People everywhere have embraced the very idea of a holiday for celebrating friendships. We should all make time to regularly remember that loving other people unconditionally is something we all should do. Making someone else feel special can make their day and yours!

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: 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

PLAY

Flex your Muscles for

Lifelong Vigor

Flexibility is related to mobility — better-known and less neglected, perhaps — but also tends to fall by the wayside with the emphasis on cardio and strength training. (See related story on page 26).

t’s sometimes used interchangeably or confused with mobility, but flexibility training focuses on stretching muscles passively, or lengthening them to their full capacity through intentional movement. Mobility is defined as the range of motion joints have independent of stretching, during any type of physical activity. Having flexible muscles is critical for being able to bend, twist and maintain our balance around unexpected bumps and obstacles in our path. It works to your advantage during everyday movements like reaching, stooping, putting your socks on and getting in and out of a vehicle. For athletic performance, flexibility allows us to jump higher, run faster and do just about anything better than we otherwise would,

with lower injury risk. It’s important, however, to equally stretch both sides of your body to avoid having to depend too much on a dominant muscle, which is one way you can get hurt. Your flexibility depends on many factors, beginning with such inherited traits as bone structure and on through aging, which is equally as inevitable. But it’s something you can constantly work to improve even — and especially — if you are suffering from painful conditions like rheumatoid arthritis or lower back pain. In most cases stretching until you feel tension in your muscles, but not pain, will be beneficial. Hold each static stretch, which extends the muscle as far as it will go, for 10 to 30 seconds. When and how you work on your flexibility are equally important. Static

stretching was once the most-recommended option for warming up before a workout, but many experts now emphasize the need to warm your muscles up before doing this. Dynamic stretches such as arm circles, squats and “high knees” marching, which take joints through their full range of motion, can be done as part of a light cardio warmup prior to static stretching or any other kind of workout. Below are examples of each type of stretching:

DYNAMIC STRETCHES swings — Stand * Arm in a neutral position before bringing your arms up as to hug your chest. Then let the arms go and let momentum create a swinging motion. Repeat until your upper body begins to feel loose and warm.

circles — Stand on * Hip one leg, using a wall or chair for support if needed, and raise the outer leg, making a circular motion with it until it returns to where it started. Repeat 10 to 20 times per leg.

STATIC STRETCHES pec stretch — * Corner Stand in the corner of a room where two walls meet, placing one hand on each wall. Bend your elbows to lower your chest toward the corner until you feel your chest stretch, but are not in pain. Hold for 10 to 30 seconds and repeat up to five times. stretch — Stand on * Quad one leg and stretch the other by pulling the heel up to your bottom, then hold for 10 to 30 seconds. Repeat on other leg.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 3 1

PLAY

Forming Habits is Key to Staying on Track

We’re a month into the new year and many of us are starting to struggle to stay on track with the resolutions we made with such good intent a few short weeks ago. That’s nothing to beat yourself up about. It’s human nature.

f you have been consistent about your 7 a.m. gym visits, daily runs around the track at the high school and/ or your challenge to bike every trail in Prescott, you’re closer than you think to forming a new habit. If we go by the wellknown British study that concluded its takes people an average of 66 days to acquire a healthy new habit, you’re halfway there! Again, that’s an average — the researchers found it actually took its subjects anywhere from 18 to 254 days to reach agreement with

statements like “I do automatically,” “I do without thinking” and “I would find hard not to do.” Whatever your timeline is, consistency is the key to creating the wellness routine you’re trying to weld onto your life. One of the most effective techniques for this is the “three-step habit loop” originally from Charles Duhigg’s “Power of Habit,” published 10 years ago. It forms a positive feedback loop which, if your consistency keeps the positive feedback loop going, will build the momentum you need to get to “I would find hard not to do.”

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cue — This should * The be an event or reminder that happens at least once a day, every day, reminding you to step away from your day to practice your healthy habit. — The * The routine behavior you want to embed in your mind as a habit, whether it’s drinking 8 ounces of

water or heading out for your HIIT class. reward — The * The payoff you get from completing the routine. It can be intrinsic, like the pleasantly full feeling of drinking a glass of water, or a healthy “prize” you choose for yourself, such as a certain amount of time reading your favorite book.

The paper content of this publication has been certifiably reforested via PrintReleaf – the world’s first platform to measure paper consumption and automate reforestation across a global network of reforestation projects. LEARN MORE AT PRINTRELEAF.COM

photo: flickr.com/nicholas_t | CC BY

PLAY

Bring Buzz Back TO YOUR STRENGTH TRAINING

Many gym rats absolutely love strength training, especially lifting weights, to push their bodies toward and past their limits. Pushing your muscles to that point of exhaustion that lets you know you’ve given it your all and reached your latest goal is all many people are looking for.

ut this sounds, well, exhausting to those who have never tried it and those who have been at it a while and gotten a little burned out. Weightlifting isn’t as direct a route to an endorphin high as running or other aerobic exercises and you can pretty much count on hurting a little bit by the time you’re done. But there are many ways you can inject excitement into your workouts,

propelling yourself toward your goal, whether it’s to get the minimum two days of strength training done per week or to benchpress 350 pounds.

ABOUT THOSE ENDORPHINS If you aren’t experiencing a “weightlifter’s high” and want to make it a reality, it’s possible you need to push yourself a little harder. That endorphin rush happens when our bodies are under stress,

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and your routine may not be taxing enough to get those hormones flowing to your brain. It could be that you’re not lifting at your capacity, or your workout has become so rote that you need to change it up a bit. Adding some bursts of cardio can help.

ADDING VARIETY Injecting a tired workout routine or schedule with new exercises or even classes will add intrigue as you teach mind and body the new way of doing things. Find a new personal trainer or instructor if you

feel stuck and your current guru isn’t able to help you get past your plateau. Just make sure you keep some level of consistency in your overall training program.

DITCH THE WEIGHTS If you’ve tried lifting weights, anywhere from 3-pound dumbbells on up, and just don’t enjoy it you can always turn to bodyweight or resistance training to build your strength. Pushups, squats, planks, resistanceband modified versions of popular lifts and the like are just as good for you.

Petting, scratching and cuddling a dog could be as soothing to the mind and heart as deep meditation and almost as good for the soul as prayer. — Dean Koontz

BEST FRIENDS AVAILABLE FOR ADOPTION

1625 SUNDOG R A NCH R D. • PR ESCOT T

928.445.2666 | www.YavapaiHumane.org

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Pets Hold the

Key to Our Hearts! by Loree Walden, Marketing Manager, Yavapai Humane Society

ogs are tuned in to not only our emotions but also our physical health. The American Heart Association states that owning a pet is associated with reducing your risk of heart disease and helps lower unhealthy cholesterol levels. Some pets have even been known to help prevent heart attacks, or should you experience one, help you survive. Dogs have been known to sense oncoming seizures, narcolepsy, migraines and even cancer. Having a dog can help lead to lower levels of stress for adults and children. They’ve also been found to decrease the risk of asthma and allergies and help lower blood pressure. Additionally, dog owners are more active than those without dogs as they are out walking and playing more, which helps to promote health for you and the dogs! They also help prevent social isolation as dogs seem to “open the door” to conversation, especially while out walking. It’s just another reason dog owners are said to be happier in general, because

people-dog interactions result in an increase in dopamine levels in the brains of both! Studies show that cats, like dogs, also are very perceptive to our emotions and health. They also trigger calming chemicals in the body, decreasing stress and anxiety levels. And did you know cat owners are less likely to be at risk for having a stroke than any other pet owners? Cats also reduce our risk of heart disease and heart attacks along with helping to reduce high blood pressure. They help to release oxytocin in our bodies, which is a hormone known for inducing feelings of love and trust! Not only does having a pet help you, it helps them. You’ve given them a home and in return they provide you with an endless supply of unconditional love, companionship,

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entertainment and health benefits. They know when you need them if you’ve had a bad day and just need to cuddle. They’re there waiting for you when you come home and can’t wait to make your heart happy! They’re your best friend that you can tell anything to and never have to worry about them not keeping your secret! If you’re looking for your new best friend, we have dogs and cats at Yavapai Humane Society waiting for their furever homes! Visit www. yavapaihumane. org to see all their pictures and make an appointment to meet them. It’ll do your heart good!

March

HEALTHY SLEEP

Prescott.Healthy.Living PrescottHealthyLivingMagazine

PLAY

Do These Things FOR A HEALTHY & PRODUCTIVE DAY 1. WAKE UP EARLY This keeps you in line with your natural circadian rhythms and keeps you working in the sun, when you and most everyone else are at their perkiest.

2. MEDITATE A few minutes will center your mind for the day. A few more minutes may help you find yourself.

3. MAKE A HEALTHY BREAKFAST Include at least three of the following food groups: whole grains, proteins, fruit and vegetables.

4. PLAN YOUR DAY Write down the things you need and want to do and the approximate time you want to do them, but don’t be so rigid you can’t manage unexpected developments.

5. SCHEDULE EXERCISE Allot at least 30 minutes for physical activity per day, either as one block or in chunks of time.

6. SCHEDULE SELF-CARE Set aside at least 15 minutes for a bubble bath, skin care, coffee with friends, your favorite podcast — whatever makes you feel like you!

7. FINISH THE TASKS YOU DREAD MOST FIRST Tackling these at the start, when you’re likely to be at your brightest, will help the biggest chores fly by and make the rest of your day so much better.

8. DELEGATE WHATEVER YOU CAN Don’t be afraid to ask for help, especially when there are people around you who are at least as capable of tackling these to-dos as you are, but be mindful of the load they’re carrying, too.

9. APPRECIATE YOUR EVENINGS One of the reasons to wake up early is to accomplish as much as you can so you can enjoy powerful sunsets, soft twilights and intimate nights.

10. KEEP A CONSISTENT BEDTIME This is one schedule you can be rigid about — going to sleep at the same time every night helps you wake up at the same time every morning and produces multiple benefits for your physical and mental health.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 39

RENEW

Set your Mindfulness to Work Do projects at work take longer than they should? It’s very likely happening because your mind wanders from the task in front of you to topics that may seem related, but really aren’t. Maybe you’re thinking about the last project you had to do and how much more time it took to finish than you expected and how you’re dreading this one because you assume it will be equally time-consuming.

hese, and just about any of the other thoughts you could have while working on this project, aren’t really related to what you are doing. They’re part of the generalized, automatic chatter constantly going on in your head. What you could use right now is a little mindfulness. This is the practice of focusing on what’s happening in the here and now, observing your immediate surroundings using all five senses and how your body and mind feel in that space. All other thoughts should be acknowledged and then let go. It’s a state of being truly present that many people rarely achieve, and it’s a form of meditation you can practice anywhere you are. Especially at work.

When you’re mindful and truly present while doing your job, you are paying attention to two things — your sensory input, including any notes, calculations or anything else you’re using to put your project together, and how your body and mind are reacting to the stimuli, including your thoughts and anything you’re writing or creating for the project.

PRACTICE MAKES MORE PERFECT The semi-conscious or unconscious narrative running through our minds most of the time is so automatic it’s truly difficult to silence. Few people are able or willing to shut it off altogether. Reminding ourselves to keep our focus in the present is a constant

process, and we get better at it through repetition, exercises and choosing relevant cues to gently direct our minds back to the present moment. These are a few of the mental drills you can try as part of your pursuit of more mindfulness, at work and anywhere else. awakenings — * Calm Research has found that our brains release the most stress hormones just after we wake up and start thinking everything we have to do for the day ahead. Push back against this onslaught by spending 2 or 3 minutes (time it if you need to) lying back with your eyes closed, focusing on your breath and the sounds and smells of the morning.

before * Pause answering — A great way to cope with the information overload we’re all dealing with is to use every “ding” of our phones for a text or email as a reminder to pause and be present in the current moment before answering. It adds up quickly! gratitude * Practicing — It may seem like an overused suggestion, but it can work especially well with mindfulness. When you stop for a moment of focus, feel grateful for what you’re able to see and do and how you can feel your body working as it keeps you connected to your surroundings.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 41

RENEW

Professional or Home-kit

Teeth Whitening CAN BE EFFECTIVE

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

our smile is a key aspect of your face and is responsible for having optimal selfesteem and mood. But, what if your teeth look ugly and unattractive? Thanks to medical science, you can reap the benefits of whitening. Employed by both men and women, teeth whitening treatments are available to meet all kinds of budgets, desires and nature. There are two types — the professional teeth whitening service given at the cosmetic spa or dental clinics and the home-use bleaching kits from a local drug store. People who opt for tooth whitening solutions will see a moderate to a significant amount of improvement in the brightness of their teeth and sparkling smile. However, it should not be considered as a permanent solution to discoloration and needs maintenance or touch-up treatments for constant effect.

the highly effective Futura 2400 LED blue teeth whitening light. This basic system makes use of proprietary 16% hydrogen peroxide teeth whitening gel that offers effective results and is for sensitive teeth. This gel is too sturdy to be used with whitening trays so a paint-on system with the help of a built-in penstyle applicator brush. Soft mouth tissue is safeguarded with aid of a cheek retractor and vitamin E swabs. The ReGen laser provides you with three back-toback applications of 10 to 20 minutes precise service.

BEAMING WHITE SYSTEM This system is an advanced light-driven tooth whitening system that blends the strong, fresh gels with

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There are chances that some centers will split the kits and use only one application. But you will see effective results only when you make use of all three applications. Reliable centers will offer a takehome kit or pen to avoid any color reversion and enhance the results in the future.

PROS The majority of beaming white customers have been satisfied with results from both home whitening kits and professional ReGen laser treatments.

* Improves appearance * Clean teeth are

associated with good health, beauty, and confidence

* Sync better with society the impression * Negates from other facial flaws CONS There will be some risks associated with the process.

* Tooth sensitivity * Gum frustration teeth (such * Technicolor dental treatments as crowns, bonding or veneers are not affected by bleaching)

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

Our goal is to provide the best medical care in a timely, compassionate and efficient manner, focusing on the overall well-being of our patients. Cardiac Care offers a full range of treatment and diagnostic services to monitor and assess the health of your heart. Self-Referrals Accepted We want to help as many people as possible, and we don’t want a referral to stand in the way of your health.

Dr. Nitin Patel, MD, FACC Dr. Patel has been serving Northern Arizona residents since 1996 as a cardiologist. He came to Northern AZ after completing a Cardiology Fellowship at the University of California Los Angeles. Dr. Patel’s post-graduate training included an Internal Medicine Residency at Michigan State University, in Lansing and Flint, Michigan.

928-759-7009

3185 N. Windsong

Prescott Valley, AZ 86314

www.cardiaccare.info

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

Functions RENEW

of the Heart IN CHINESE MEDICINE

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

he physical functions of the heart in traditional Chinese medicine (TCM) are not too different from this organ’s role in western medicine. However, in TCM, the heart has some additional roles. Let’s take a quick look:

GOVERNING BLOOD, CONTROLLING BLOOD VESSELS When the heart is healthy, the whole body from head to toe will receive all the blood it needs, and the pulse will be strong and lively. When the heart is weak, the blood may struggle to reach some areas resulting in symptoms such as cold hands or pale skin. The pulse may be weak and deficient on palpation. The health of the blood and the heart also has an impact on the health of your entire body. If your blood is deficient, you may find that you often feel tired or are prone to frequent illnesses.

MANIFESTING IN THE COMPLEXION When your heart is healthy, your skin will look lustrous and rosy, a sign that your blood is flowing as it

should. If your blood is deficient, you may suffer from pale, dry or dull skin. If your blood is not flowing freely, your skin may take on a purplish or even a blue tinge.

HOUSING THE MIND In TCM, all of the organs are associated with a particular emotion. The spleen is associated with worry, the lungs with grief, the kidneys with fear, and the liver with anger. The heart is associated with joy, but when it is imbalanced, this can also become sadness or what we commonly call mania. More importantly, the heart is said to house the mind — or shen in Chinese. This means the heart is responsible for our entire consciousness including our emotions, relationships and ability to think clearly. It also plays a vital role in sleep.

OPENING INTO THE TONGUE In TCM, each organ is associated with a sense organ, and in the heart’s case this is the tongue. However,

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the sense of taste is usually associated with the spleen and stomach, the major digestive organs. The relationship of the heart to the tongue is more to do with speech and communication. This is linked to the mental aspect of the heart and its role in forming relationships. There’s obviously a lot more to it, but hopefully, this little introduction has got you thinking about your heart in a new and interesting way!

www.salud-spa.com

BEAUTY AND WELLNESS FOR MEN AND WOMEN

HEALTH AND WELLNESS Bioidentical Hormone Treatment • Weight Loss Treatment Vaginal Rejuvenation • Erectile Dysfunction Treatment SKIN TREATMENTS BOTOX® • Dermal Fillers • Obagi Skin Care Hyperpigmentation Treatment • Thread Lift NON-SURGICAL Skin Resurfacing • IPL • RF Vaginal Rejuvenation • O-Shot® Microneedling • Chemical Peel • Duo™ Shockwave Therapy

Salud Spa is a boutique practice offering holistic treatments for improved wellness and youthful rejuvenation in Prescott, AZ. Our experienced medical providers specialize in skin rejuvenation, nonsurgical aesthetic procedures, sexual health treatments, and more. To address your unique concerns, we offer custom-tailored treatment plans with your health and well-being in mind.

928-800-1777 INSIDE BASHFORD COURTS ON 3RD FLOOR

130 W Gurley Street, Suite 307 • Prescott, AZ 86301

RENEW

Ultrasound Wave Therapy CAN TREAT

Erectile Dysfunction

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

rectile dysfunction (ED) is a common problem that affects most men at some point in their lives. It can be frustrating and embarrassing to deal with; even mild episodes can affect intimate relationships and have far-reaching mental and physical consequences. Alma Duo is a revolutionary ultrasound wave therapy developed by Alma Lasers, a company based in Israel known for its advanced technologies. It specifically focuses lowintensity extracorporeal shock wave therapy to create angiogenesis, which is the building of new blood vessels and can break up plaque in existing blood vessels. The treatment leads to improved function of the male reproductive system, restoring natural function. Many patients report increased spontaneity and pleasure. Low-intensity extracorporeal shock wave therapy was first pioneered in the 1970s to treat kidney stones. At that time, clinicians realized that the treatment also resulted in

the formation of new blood vessels. This technology has had implications in orthopedics, cardiology and now the treatment of ED. The Alma Duo treatment is painless, requires no topical anesthesia; it takes several treatments weekly for three weeks. Many patients report results lasting longer than one year. The shock wave therapy creates tissue stress that leads to tissue healing. The procedure itself feels like a light tapping. There is no downtime, the treatment lasts 15 minutes and patients can return immediately to regular activities. The Alma Duo treats the underlying cause of most ED, which is vascular blood flow. The Alma Duo is the only device FDA approved to treat ED. Many clinicians also treat patients simultaneously with the P Shot, which is a patented procedure developed by Dr. Charles Runnel. The P Shot procedure involves drawing the patient’s blood, spinning the sample in a centrifuge, and injecting the platelet rich plasma back into

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the affected tissue. This plasma contains the patient’s stem cells and growth factors, which promote healing, improve sensation by healing nerves and improve blood flow. If you are struggling with ED, it is important to seek help. Although it is not unusual to have random episodes of ED, ongoing ED should be appropriately diagnosed and treated. Men who have vascular-related performance issues are the best candidates for the Alma Duo treatment. The Alma Duo does not treat behavioral or psychological issues.

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We treat you like our family SERVICES: • INTERNAL MEDICINE

• DERMATOLOGY

• FOOT & ANKLE SURGERY

• CARDIOLOGY

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• NEUROLOGY VASCULAR SPECIALISTS

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WE WELCOME:

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THREE LOCATIONS TO SERVE YOU PRESCOTT

PRESCOTT VALLEY

928-445-7085

928-775-9007

3124 Willow Creek Rd.

6946 E. Hwy 69

CHINO VALLEY

87 S. State Route 89

928-208-4309

www.thumbbuttemedicalcenter.com

RENEW

Nerve Pathways g Boostin REWARDS THE HEART

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

urn up the love of alternative healing protocols with your heart in mind. Your heart is your body’s motor. Without a healthy heart, your nervous system won’t fire properly — it will short circuit. Doing something good for our body and nervous system creates strong rewarding nerve pathways. Through alternative healing processes that focus on our “motor” (our heart) and our “wires” (our nerves), good self-care and healthy eating habits, we can create stronger brain/body connections. To develop reward pathways, combine a healthy heart diet with plenty of magnesium- and potassium-rich foods, fewer saturated fats, low cholesterol intake and an increased amount of good water with consistent exercise — a combination of cardio, weight lifting and stretching. The later includes deep diaphragmatic breathing, which stimulates the vagus nerve system. This nerve helps to lower heart rate, regulates blood pressure and sweating, and much more. It carries sensory information from your

internal organs back to your brain. The healthier the vagal tone, the more resilient the body’s response to stress. Interesting note: If you take an aspirin to prevent a stroke or heart attack because it inhibits an enzyme that makes the blood prone to dangerous stickiness, know that ginger not only inhibits the same enzyme, but it does so without any possibility of gastric bleeding. Clearly, lives have been saved and extended

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with the help of drugs and surgical techniques, but those can carry serious risks. They can be invasive, expensive and traumatic to the body. Sometimes, heart surgery can be the beginning of the end of a normal, natural, lifestyle, and sometimes it can be just what the body needed to wake up and make some changes. Perhaps it’s time for you to add body and nerve restoration work to your life, helping your body turn on its own healing power

through the nervous system; creating those reward pathways. Synapses that fire together will wire together. This work is powered by the Bowen Method. A session consists of several series of gentle moves through light-weight clothing. There are frequent and important pauses between sets of moves to allow for integration. It primarily works by restoring the autonomic nervous system, which controls over 80% of the bodily functions.

HAPPY FEET, HAPPY LIFE

MLS Cold Laser Neuromas

Bunions

Neuropathy

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Heel Pain

Foot and Ankle Pain

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Brad Hayman, DPM, CWS

928 -776 -9428

3103 Clearwater Dr, Suite B., Prescott Mon - Thurs: 8am-5pm & Fri: 9am-2pm

RENEW

Tips

FOR TRANSITIONING TO VEGAN

Without Committing Social Suicide by Lauri Mackey, CHHC, Positivity Podcaster & Speaker for Women, Authoress at Lauri’s Lemonade Stand

ello world, I’m vegan! You’ve made up your mind, your confidence is high, you are going vegan to be healthy, be kind to animals, and save our planet — but what about all of your social activities? Here are three tips to help you transition whether it’s family get-togethers or parties with friends.

1. MAINTAIN THE ENTHUSIASTIC CONFIDENCE THAT BOLSTERED YOUR ORIGINAL DECISION TO GO VEGAN. Whenever we make a change in our life it feels more familiar or easier to go back to “the way things were,” but this is the new you! Embrace it, own it, be proud of your decision and hold your head up high. Smile — because smiling breeds

confidence and chases away fear and tension.

2. MAINTAIN A HIGH LEVEL OF ADAPTABILITY WITHOUT THOSE PESKY HURT FEELINGS. Adaptability means rolling with the punches when others make a “joke” about your food choices. Remember there is always a bit of truth in every “just kidding,” so you are going to let those roll off you like water off a duck’s back. Adaptability also means being prepared. When asked to a potluck, bring something you can eat and share with others. I can’t tell you how many times I’ve brought amazing food and friends will ask for the recipe! Sometimes this means eating before you go, and that’s OK! Our culture and most cultures have so many traditions based around

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food. Change your focus to spending quality time with those you care about instead of the food, and you’ll have a fantastic time!

3. MAINTAIN PATIENCE ABOVE ALL ELSE. The most important part about this patience is giving a healthy dose of it to yourself. Be patient during the transition to vegan. If you cook something that tastes awful, laugh it off and throw it away! No guilt here, just fun experimentation. Be patient with others as they adapt to your new lifestyle. The only thing that stays the same is change, but most of us don’t handle change well. Your friends and family will adapt, just give them time. “Coming out” as a vegan is big, beautiful and bold — sending you the confidence, adaptability and patience you need!

REJUVENATE

NOW

IV vitamin therapy gives your body the hydration it needs to function properly to fight off illnesses and leave you feeling your best every day. To feel, think, and perform at an optimal level, your body needs vitamins, nutrients, and antioxidants. Our Nurse practitioner will get a thorough history and can custom blend an IV drip that delivers exactly what you need to your bloodstream.

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Call to schedule your wellness appointment NOW! 87 S. State Route 89 Chino Valley, AZ 86323

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928.208.4309

Are you experiencing aches, discomfort, or nerve pain?

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RENEW

t r a e H e h t o t g n i t t Ge

of the Matter

by John Murphy, Founder, Make 100 Healthy Foundation

hen I think about being heart healthy, I always think of the relationship between a healthy heart and a healthy mind. What does one have to do with the other? Plenty. The human body is put together in a way that creates a mind and body connection. The old adages — “You gotta have heart,” “What does your heart tell you?” or “Go with your heart” — are all expressions on how you can determine your life direction or how to handle any situation. While our heart is a physical organ, it is also at the center of how we feel and also is affected by stress and lifestyle. Having a healthy heart is a basic foundation of overall wellness. Nourishing your heart with a healthy diet, a physically active lifestyle and keeping your self-grounded in gratitude will help you live a happy and meaningful life. Here’s some basic tips to give your heart the best chance to be all it can be!

EAT HEALTHY: Your meals should be mostly

fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts while limiting red meat and sugary foods and drinks. Bonus: Eating a hearthealthy diet can help you lose weight, which may help lower your cholesterol.

MOVE MORE: Aim for 30 minutes of heart-pumping activity most days of the week. Think brisk walking, bicycling and swimming.

QUIT SMOKING: No matter how long you’ve been a smoker, you will benefit from quitting.

BE GRATEFUL: Taking the time to appreciate what you have and to stop worrying about things you can’t control is important to reduce stress on your heart. Every aspect of our human experience is multifaceted and interconnected. When we become aware of how much can we can do to improve our overall wellness, it’s a life changing moment. And that’s truly the heart of the matter.

5 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

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RENEW

Protect Sleep Tonight TO ENERGIZE YOUR TOMORROW

When we talk about the importance of sleep we often focus on its long-term health implications over the short-term benefits, such as how happy and energized you’ll feel the next morning.

fter you’ve had your minimum seven to eight hours of high-quality sleep you’re much more likely to wake up alert and refreshed. You’ll be ready to kick off a morning routine that ideally includes meditation, a healthy breakfast and some form of physical

movement, if not a full workout. You’ll also likely find yourself able to focus better and be productive in whatever you do and in a better mood while doing it. This can ebb and flow over time but in general you’ll be feeling more calm and concentrated than you would after just five or six hours of sleep. You may need to cut back on your overwork to get your needed sleep, but your brain will be able to work more efficiently the next day, anyway. Here are some things to keep in mind as you

prepare yourself for bed in the evenings:

PLAN TOMORROW TONIGHT Get everything ready ahead of time that you possibly can to make your morning and everything else that happens the next day much more relaxed. Choose your outfit, prepare as much of your breakfast as you can, leave your bag by the door and jot down your three top priorities for the day.

BLOCK OUT ENOUGH TIME “Eight hours of sleep” means eight hours actually asleep, not eight hours

spent lying in bed. So if you’re looking to sleep eight hours per night give yourself at least nine hours to fall asleep, stay asleep and then wake up. You’ll feel much better as a result.

BEDS ARE FOR SLEEPING Many people find it easier to fall asleep once they’re in bed if they don’t read, work, watch TV, talk or text on the phone or do anything else there that isn’t related to sleep or intimacy. Creating a strong link in your brain between “bed” and “sleeping,” to the exclusion of other activities, is a powerful motivator for sleep.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 5 5

RENEW

Positive Thoughts

Ease Path to Recovery The mind-body connection goes both ways.

Having to cope with chronic illness, pain and other medical issues can lead to stress, anxiety and depression, while those coping with mental illnesses have been shown to have a higher risk of being diagnosed with chronic illness.

hat we’ve learned about how our thoughts can affect our health hasn’t been able to tease out whether it’s a cause and effect relationship — people who are depressed are less likely to stay on top of their physical health — or our brains being able to have a direct effect on how our bodies fight infections and toxins and heal from injuries. It’s likely a combination. But there is lots of evidence that a pessimistic outlook or negative thinking can make it more difficult

to deal with stressful events, including health conditions. One 2009 analysis of 84 studies found optimistic people fared better across a spectrum of health conditions including cardiovascular outcomes, physiological markers, immune function, cancer outcomes, pregnancy outcomes, physical symptoms or pain. While this may not sound like good news to the pessimist, there are several ways those who tend toward a negative outlook can track the tenor of their thinking and train it to move in a

5 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

more positive direction. This can take time, but the results can be life-altering.

KNOW YOUR WEAK SPOTS Forms of negative thinking include catastrophizing (jumping to the most negative possible conclusion), personalizing (assuming everything negative is your fault or a commentary about you), polarizing (viewing everything as either great or terrible, often associated with perfectionism) or filtering (only paying attention to negative aspects or feedback and ignoring anything positive). Start being aware of any

tendency toward one or more of these patterns.

CHANGE ONE THING AT A TIME If you tend to be especially negative about one aspect of your job, for instance, think about where the negativity is coming from and whether it would help to think more positively or try to address the situation.

CHECK IN WITH YOURSELF Choose an interval during the day to check on your thought patterns, such as every three hours. If your self-talk has been mostly negative, work on turning it around.

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.

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RENEW

Unplugging IS EASIER THAN YOU THINK

ere are 20 quick strategies for peeling yourself away from your devices and stand face to face with the beautiful world.

6. Listen to podcasts. (Go STRAIGHT to that app!)

14. Hone your kayaking skills at Watson Lake.

7. Carry print books/ magazines/newspapers to read instead.

15. Go hiking, especially if you don’t do it often.

1. Set limits on your screen time.

8. Handwrite letters and cards.

2. Check emails and texts just two or three times a day.

9. Volunteer in person.

3. Don’t take your phone into your bedroom or bathroom.

16. Track your fitness goals on paper. 17. Make a healthy recipe from an old cookbook or Grandma’s recipe box.

10. Watch old movies at the Elks Theatre.

18. Buy a real camera and start shooting.

11. Pick up an analog hobby. 4. Track your new screenfree life on paper. 5. Delete apps you can’t quit on your own.

12. Learn to meditate from a book or CD.

19. Unroll a spool of newsprint on a wall and draw a mural.

13. Play board games — try chess if you haven’t already.

20. Run races up and down the Courthouse steps!

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 5 9

NOURISH

s n g i S g n i Warn

YOU’RE SHORT ON PROTEIN

Protein is one of the crucial building blocks of our diets, providing satiety while we eat and then powering most of our cellular function once absorbed into our bloodstream. They provide structure to our organs, tissues and glands and fuel our immune systems. Protein helps our bodies grow and repair themselves.

iven the abundance of food and its availability in our society simple protein deficiency is relatively rare, but it can come about when your needs aren’t met during critical life stages when you need more of it (childhood, pregnancy and senior years) or if you have malabsorption syndrome, in which you’re consuming enough of it but your digestive system is not absorbing it as well as it should. Food scientists have not reached a consensus on how much protein we should eat every day and the answers they do give depend heavily on age, weight and physical activity. However, aiming for 0.4 grams per pound will probably get you into the ballpark.

Symptoms of insufficient protein:

HAIR, NAIL, SKIN ISSUES The first symptom of protein insufficiency often appears as hair loss, with lower collagen, elastin and keratin production showing up first in the rapid turnover in your follicles. It can also lead to peeling skin and nails and noticeable ridges on your fingernails.

WEAKER IMMUNITY If you’re getting knocked down more frequently by colds and other communicable diseases or finding that cuts and bruises aren’t healing as quickly as they should, your immunity could be taking a hit due to low protein intake. Protein forms the

structure of all your cells including immune cells, so it’s especially important for healing and rebuilding cells after an infection or injury; any shortage of it will sooner or later show up in your immune response.

HUNGER & CRAVINGS Since protein is the nutrient that makes our digestive system feel its fullest, it stands to reason that not having enough of it will lead to increased hunger. On top of that protein also helps to regulate blood sugar levels. Not having enough of it in your system can lead to sugar highs and crashes that will create additional cravings, creating a double whammy of hunger.

WEAKER MUSCLES & BONES Lower consumption

of protein has been associated with loss of muscle mass, particularly for the elderly but it can happen for anyone not eating or digesting enough protein. Collagen formation needs support from protein, which means your bones are going to be affected as well, potentially becoming more brittle and easily fractured.

WHAT YOU CAN DO These symptoms can be caused by other medical issues and should be checked out by a health care provider in any case to determine their cause. But if you want to start adding protein to your diet there are plenty of healthy sources to choose from, including legumes, tempeh, whole grains, lean meats and low-fat dairy.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 6 1

NOURISH

e Healthier BEmotional Heart

BY WORKING ON YOUR

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

appy February! This is the month we look forward to chocolate! And I mean GOOD chocolate! Let’s face it; it’s the truth. Valentine’s Day is just a good excuse for good chocolate. OK not for everyone. There are those out there who spend Valentine’s Day with the love of their life or a hopeful love. Our hearts take center stage this month. How do you treat your heart? Most of us focus on what we put into our bodies. We eat vegetables, fruits, lean meats in an effort to be heart healthy. We do cardiovascular exercises to increase our heart health. But, how healthy are we if we allow negativity to reside within us? I think it is interesting two months after one of, if not the most, giving months of the year we focus on our hearts. Our hearts cannot be completely healthy if we fill them with regret, anger and unforgiveness. It is interesting how easy we carry these feelings around and don’t think a second about them, until the feeling

gets triggered by a specific situation, person or words that are said. We need to think about learning how to heal ourselves of past hurts. There are many ways we react to situations, people and things that are said, and we have no clue why. Have you had something happen and after you removed yourself from that person or situation you begin asking yourself, what was that? Why did that happen? Or, why did I say or react that way? I know I have. I have had triggers making me defensive, angry or prompting me to walk away. Once we work on our hearts with these issues in mind, we heal our hearts and our energy. We are healthier. It is truly with love and gratitude that we view any of these situations as learning lessons. Lessons, if we learn from them, that make us better. It’s time to have a healthier, happy heart!

6 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

Gardening Should Be Natural Safe Organic

We believe plants should never be genetically altered, never chemically soaked to control bugs and growth. We believe in safe, natural garden solutions. Even Watters plant foods and soils are natural and organic, with plants that thrive in local gardens. Voted BEST Garden Center 7 Years Straight!

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NOURISH

Winter is the Time to

Start Spring Wildflowers by Ken Lain, The Mountain Gardener, Watters Garden Center

ew plants in the garden deliver a more natural appearance than wildflowers. Although real success depends on timing, adhere to these simple tips, tricks and techniques, and you can paint a swathe of color across your springtime landscape. A pure wildflower seed needs the freeze-thaw cycle of late winter and early spring to germinate properly. This is especially true for the most popular varieties like a poppy. Cold weather cracks open the seeds hull so it can make its way into the soil. That is why sowing the seed now

through March is the ideal planting window. Here are four planting techniques that guarantee a breathtaking crop of wildflowers:

STEP 1: SELECT AND PREPARE THE PLANTING AREA. Most wildflowers need a considerable amount of sunshine so choose a place that receives at least 6 hours of light daily. Planting in weed-free soil assures optimal results. Weed, then rake the seedbed and loosen the top 1-2 inches of soil. Better growth occurs when plant food is mixed into the topsoil.

STEP 2: CREATE YOUR OWN HYDRO MULCH. Often seeds in a mix are so small you can barely spread them evenly across the soil. To avoid this drawback, buy a bag of premium mulch, pour it into a wheelbarrow and mix in your seed. Spread

6 4 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

this seed-mulch blend over the prepared seedbed. This simple trick helps spread the seed precisely where you want, ensuring good seedto-soil contact, insulating the seed and camouflaging them from hungry birds.

STEP 3: KEEP THE SEEDBED MOIST. If sufficient moisture is present, some seeds can germinate by the end of February. Your wildflowers will require supplemental water if it does not rain enough to keep the seedbed moist. Good snow is even better for a freshly planted wildflower bed.

WILDFLOWER CAUTION! Quality is difficult to spot in wildflower seeds and presents a problem because shortcuts are taken in the industry. Many box store wildflower blends are

composed of filler and cheap annual seed to keep the cost down. I’ve designed numerous local mixes specifically for local gardens, including Watters Arizona Wildflower Blend, Watters Parade of Poppies, Drought Tolerant Mix and Deer Resistant Wildflower Mixture. Attract bees back into the gardens to help pollinate fruit trees and vegetables with Watters Pollinator Wildflower Mix. Download a free garden class handout Growing Better Wildflowers from www.wattersgardencenter.com.

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NOURISH

Treat your Health

to Dark Chocolate

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

s we celebrate Valentine’s Day, the thought of heart-shaped chocolates filled with fruits, nuts, coconut and honey certainly makes our mouths water. Chocolate seems to be a part of the universal language of love, but does it actually benefit our hearts? Chocolate comes from the seed of cacao beans, and it is actually bitter because of its high content of flavanols, which are a class of very powerful antioxidants that combat free-radicals’ damage in our bodies. After undergoing extensive processing (drying, roasting and fermenting), chocolate becomes less bitter and is used to make cocoa powder for both dark and milk chocolate. Milk chocolate, with its sweeter flavor, is much lower in flavanols than dark chocolate. The higher percentage of cocoa solids in a chocolate product confers its bitter taste and flavanol content.

the * Itriskcanofreduce death from heart disease. chocolate two * Eating or more times per

On a side note, white chocolate is made with cocoa butter, not cacao beans, and it contains no flavanols. In addition to antioxidants, dark chocolate is rich in vital nutrients such as dietary fiber, magnesium, potassium and zinc that can positively improve our health and lower the risk of heart disease. Several studies on dark chocolate uncovered the following findings:

It can stimulate the endothelium, the lining of arteries, to produce nitric oxide, which lowers the resistance to

6 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

week can lower the overall risk of heart disease and the risk of having calcified plaque in the arteries. chocolate also * Dark helps reduce the risk of stroke.

blood flow and reduces blood pressure. can significantly * Itdecrease oxidized LDL cholesterol, increase HDL and lower total LDL for those with high cholesterol. can reduce insulin * Itresistance, which is another common risk factor for diseases like heart disease and diabetes.

Despite of its rich nutrients and potential health benefits, chocolate comes in many forms (white, milk or dark) with wide range of sugar, fat and calories. Moderation is key. The recommendation is to choose dark chocolate rich in hearthealthy flavanols with at least 60% to 70% of cocoa solids and consume 1 ounce maximum per day so the health benefits are not overshadowed by the added calories and saturated fat.

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Photo: Laura Zenari

NOURISH

Fermentation Brews Better Health Via Probiotics

Humans have been fermenting food for tens of thousands of years to preserve it for months at a time, not even knowing they were adding extra health benefits. This process used controlled microbial growth in an oxygen-free environment to convert carbohydrates like sugars and starches into alcohols and acids. This prevents bacteria from getting into the food and causing it to decompose and spoil. 6 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

hen done with live cultures, it also adds active microbes that can, when ingested, become part of the beneficial microbiome in your gut. There are so many variables involved with fermentation that the food and nutrition resulting from it can vary widely. Wine and beer are fermented — so are pickles, kimchi, sauerkraut, not to mention cheese and yogurt, cider and miso, tempeh and other dishes and condiments from cuisines around the world. Interest has been growing for several years in

the health perks fermented foods offer us (excluding alcoholic beverages, which is a separate discussion): beneficial bacteria * The supplied by probiotic sources helps to break down complex carbohydrates such as whole grains, quinoa and buckwheat, vegetables (especially starchy ones like potatoes) and beans. To make sure you’re eating products with probiotics look for containers that say they contain probiotics or “live cultures” or are “naturally fermented.”

* Fermentation can increase the

foods * Fermented are easier to digest

availability of nutrients in certain foods by breaking down antinutrients such as phytic acid, which bind to nutrients in certain foods and makes them difficult or impossible for our bodies to absorb. may be able to * You lower your blood

because many of the carbs already have been broken down during the process, making it less taxing on our digestive system, which is especially helpful for those with digestive disorders. probiotic * Eating foods can resolve the

pressure a bit by eating fermented dairy or soy products, which are able to block an enzyme associated with elevated blood pressure.

diarrhea many people experience after taking a round of antibiotics, which can wipe out the beneficial varieties along with whatever is being targeted.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 6 9

“Acknowledging the good that you already have in your life is the foundation for all abundance.”

Willow Lake | Photo: Karen Shaw

— Eckhart Tolle

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NOURISH HEALTHY

Recipes QUICK

Simple Stovetop Pasta by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Here is a simple, satisfying meal for two with plenty of flavor and wholesome ingredients!

o: ot B

ti s

6 oz

Chiocciole pasta, uncooked

8 oz

Grass-fed ground beef, precooked

Beefsteak tomato

2 tbs

Grass-fed butter

1 tbs

Liquid aminos

1 tsp

Fennel, ground

1/2 tbs

White vinegar

1 tsp

Fennel, ground

1 tsp

Black paper

1 tsp

Pink salt, or to taste

2 tsp

Garlic powder

1 tsp

Onion powder

Food for Thought

1 2

Boil 2 quarts salted water in a pot. Add pasta to water, stirring occasionally. In a saucepan, melt 1 tablespoon butter. Dice tomato and add to pan with beef, seasonings and liquid

aminos. Heat until tomato has softened, then add white vinegar and last bit of butter and let simmer. Drain pasta, mix into saucepan, and enjoy!

Serves 2 | Prep Time 30 mins

Fennel isn’t just delicious, adding a sausage-y flavor to foods, it’s also incredibly nutritious! Fennel is a powerful anti-inflammatory, full of fabulous phytochemicals that can also help to smooth digestive issues.

7 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

NOURISH KETO

Garlic Cheddar Biscuits These tasty treats were inspired by the beloved biscuits at the nation’s largest seafood chain, substituting almond flour to make it ketofriendly (also gluten-free) and maybe even more delicious! They are great when paired with fish, of course, but also a perfect companion for hearty keto soups, or if you need a breakfast biscuit just omit the seasoning in the topping.

FOR THE BISCUITS: 3 oz

Cream cheese, softened

1 cup

Cheddar cheese, shredded

Eggs

2 cups

Almond flour

1 tsp

Baking powder

1/4 tsp

Salt

1/4 cup

Heavy cream (scrape the measuring cup out, make sure you get all of the liquid)

1 tbs

Butter, melted

TOPPING: 2 tbs

Butter, melted

1 tsp

Garlic powder

1 tsp

Italian seasoning or parsley

1 2

Preheat oven to 350° F.

In a mixing bowl combine the softened cream cheese, cheddar cheese and eggs. Stir until cream cheese is smooth with no clumps. Add almond flour, baking powder, salt, heavy cream and melted butter. Stir until combined. Do not overmix or biscuits will be tough. Chill the dough 10-15 minutes. Using a small cookie or ice cream scoop spoon the biscuits out onto a greased or lined baking sheet. This will give you about 22 small biscuits with

2 net carbs each; if you use a full-size scoop the yield will be about 11 biscuits with 4 net carbs each. Lightly press the dough down. Bake 13-15 minutes until golden, or 16-18 minutes for the larger biscuits. Meanwhile, mix ingredients for the topping: melted butter, garlic powder and Italian seasonings or parsley. Brush onto biscuits after removing from oven. Serve immediately. Leftovers can be stored in air-tight freezer bag or container in the freezer.

4 5 6 7

Serves 11-12 biscuits | Prep Time 35 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 7 3

NOURISH PALEO

Taco MeatStyle Chili In this paleo dish ground taco meat gets the chili treatment, mixed with veggies and spices to get that savory warmth you’re looking for this time of year.

1 tbs

Avocado oil

2 lbs

Ground beef, grass-fed

2 packets

Taco seasoning

White onion, diced

Red or green bell pepper, diced

1 can (14.5 oz)

Petite Fire roasted diced tomatoes

1 can (15 oz)

Tomato sauce

1 can (4 oz)

Green chiles, dices

2 cloves

Garlic, minced

Sweet potatoes (small to medium), cut in 1-inch cubes, or 16 oz bag of frozen sweet potatoes

OPTIONAL GARNISHES: Sour cream, chopped green or red onion, sliced black olives, avocado, guacamole, chopped cilantro, hot sauce, shredded cheddar

Heat the avocado oil in a large skillet or Dutch oven over medium to medium-high heat. Add the ground beef and taco seasoning, cooking until the meat is browned and crumbled into small pieces, about 5-7 minutes. Stir in the diced onion and bell pepper and continue to sauté for

2-3 minutes or until the vegetables are just softened. Stir in the diced tomatoes, tomato sauce, green chiles, garlic and sweet potatoes. Bring the mixture to a simmer and continue to cook, stirring occasionally, for 10 minutes or until the sweet potatoes are tender. Serve hot with your choice of garnishes.

Serves 8 | Prep Time 25 mins

74 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

This dish can be served as is or over cauliflower rice, lettuce or brown or white rice if you’re allowing it in your diet, paleo or otherwise. The ground beef can be cut up to half for a less meaty concoction.

NOURISH

VEGAN

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

I love when a breakfast becomes dessert — or a dessert becomes breakfast! Have this vegan treat in the morning to sustain you until lunch or as a sweet afternoon snack to keep you going until dinner.

1 cup

Rolled oats

2 cups

Milk, plant-based

2 tbs

Maple syrup

1/2 tsp

Cinnamon

Graham crackers

1/4 cup

Mini dark chocolate chips

Vegan marshmallows

1 2 3 4

Preheat oven to 350° F. Spray round pan with oil.

In a small bowl mix together the oats, milk, syrup and cinnamon. Pour into cake pan. Bake for 20 minutes. Remove from oven and sprinkle marshmallows

on top. Put back in oven for another 3-5 minutes or until marshmallows start to brown. Remove from oven and sprinkle the chocolate chips first and then break the graham crackers over the top. Spoon into bowls and serve warm.

5 6

Serves 2 | Prep Time 35 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 75

NOURISH

WHOLE 30

Pizzas in a Bowl There have been many attempts to extract the beloved concoction known as pizza from its white flour crust so those who need or want to avoid its carbs can still enjoy that heavenly combination of sauce, cheese, meat and spices that’s been scientifically proven to have universal appeal.

1 1/2 lbs

Italian turkey sausage

15 oz

Pizza sauce (without added sugar)

1 15-oz can

Tomatoes

White onion, diced

8 oz

Mushrooms, quartered (about 2 cups)

6 cups

Zucchini spirals

1/2 cup

Black olives, sliced

1 tbs

Olive oil

1 tbs

Oregano

1/2 tbs

Basil

1/2 tsp

Salt

1/2 tsp

Pepper

In a large skillet, sauté the zucchini spirals in olive oil on medium heat and cook through, about 4-5 minutes. When done, pour the spirals into a colander to drain and set aside. Add the diced onions and mushroom quarters to the same pan, adding a bit more olive oil if necessary, and cook for 2-3 minutes until tender. Using a spatula, move the mushrooms and onions to the edges of the pan, leaving the center of the pan clear for the sausage.

Serves 4 | Prep Time 35 mins

76 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

Add the sausage and cook for 5-7 minutes until it is browned, breaking it up with a spatula and mixing it in with the mushrooms and onions as it cooks. Add the tomatoes, pizza sauce and spices, stirring together and cooking for an additional 5 minutes. Mix zucchini spirals in with the sausage and sauce, stirring together for about a minute. Serve topped with olive slices and fresh oregano or basil.

NOURISH FAMILY FRIENDLY

Easy ParmesanCrusted Chicken When you need a simple, familyfriendly dinner in a flash, splitting the chicken breasts in half for this one-sheet recipe gives you a tasty and flexible way to feed smaller kids and bigger ones (including adults) a reasonably nutritious meal.

Chicken breasts, boneless and skinless

1 1/2 tsp

Seasoned salt

1/4 tsp

Black pepper

1/2 cup

Mayonnaise

1 (5.3 oz)

Greek yogurt, plain

1/2 cup

Parmesan cheese

1 tsp

Garlic powder

Heat oven to 375°. Spray a cookie sheet (12”x18”) with cooking spray. Make sure the chicken will not overlap when placed on the sheet, if possible. Slice each chicken breast in half lengthwise to form 2 thinner pieces from each one. You will end up with eight thin pieces of chicken breasts. If breasts are smaller you may not have to slice them, and maybe add another one or two to the sheet. Arrange them on the cookie sheet. In a small bowl, stir the seasoned salt and black

2 3

pepper. Sprinkle it over the chicken pieces. In a separate bowl, combine the mayo, yogurt, Parmesan cheese and garlic powder. Evenly divide the mixture among the chicken pieces and brush it over the entire piece of chicken so that it stays moist. Bake for 25-35 minutes or until internal temperature reads 165 degrees. The cook time will vary depending on the thickness of the chicken breasts. Sprinkle with additional Parmesan cheese and/or chopped parsley, as desired.

4 5

Serves 6 | Prep Time 45 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 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 | VOL . 3 , NO. 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 | VOL . 3 , NO. 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 Nutrition Counseling

EON Consulting 1300 N Stoneridge Dr., Ste. 209 Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542

Medical Spa

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

Skin Perfection Anti-Aging Medical Spa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003

Southwestern Eye Center 3192 Willow Creek Rd. | Prescott, AZ 86301 www.sweye.com | 602.598.7093

Turney Healthcare 1000 Ainsworth Dr., Ste. B100 Prescott, AZ 86305 www.turneyhealthcare.com | 928.541.7995

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

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

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

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

Central Arizona Pain Institute 2100 Centerpointe West. Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788

Dr. Whitney James 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.drwhitneyjames.com | 928.212.1479

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

Neurosurgery

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 8 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

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

Pediatrics

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

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

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

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

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

Prescott, AZ 86301

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

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

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

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

Urology

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

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

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

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

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

Prescott Urology 811 Ainsworth Dr., Ste. 101 928.711.5282

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

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

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

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

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

Prescott, AZ 86301

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

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

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

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

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2 8 1

Q&A

Heather Burgoyne

OWNER, SOAR PILATES

I never dread showing up for it. Oh, and I love a good walk or hike with my family and/or friends.

FAVORITE HEALTHY FOOD/SNACK? Half an avocado with a drizzle of olive oil, salt and chili flakes scooped right out of its shell with tortilla chips. Yum!

WHAT IS YOUR FAVORITE HEALTHY MEAL?

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I fell in love with Pilates in my early 20s living in NYC. I read that Pilates was the new must-do workout, so I gave it a shot. I was in the fashion industry for over a decade, and when I was living in London working 24/7, Pilates became my escape.

I started saying, “One day I’m going to quit and become a Pilates instructor and open my own studio.” Flash forward 12 years!

WHAT TYPE OF EXERCISE DO YOU PREFER AND WHY? Pilates. It is hands down the only exercise to give me the results I was after — long lean muscle definition!

8 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 2

I’m really into grilled salmon lately (my husband’s marinade is to die for) with roasted veggies, salad and rice. I love to turn the leftovers into salmon tacos or warm salmon salads. I also love orecchiette pasta with Italian sausage and broccoli rabe on top of a huge heaping portion of fresh power greens drizzled with olive oil, salt, parmesan and chili flakes of course!

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Moderation. Don’t compare yourself to others. Don’t restrict yourself of food and beverages. Instead be mindful of your cravings and stop to think before you dive in. If you’re craving salt or snacks, stop and think of the last time you drank water as often we are thirsty. If you are craving ice cream have a small portion and don’t eat the whole container. But if that’s the choice, don’t beat yourself up about it; put in a little extra time for your workout the next day. Don’t become a slave to your workout routine either. Give yourself a break when needed.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? I want to become a master trainer in Pilates. I want to be able to teach new instructors, and I want the continuing education. Learning excites me!

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

Prescott Healthy Living - VOL. 3, NO. 2

Articles inside

Winter is the Time to Start Spring Wildfowers

Heather Burgoyne, Owner, Soar Pilates

Be Healthier by Working on your Emotional Heart

Warning Signs You’re Short on Protein

Positive Thoughts Ease Path to Recovery

Getting to the Heart of the Matter

Protect Sleep Tonight to Energize your Tomorrow

Boosting Nerve Pathways Rewards the Heart

Ultrasound Wave Therapy Can Treat Erectile Dysfunction

Functions of the Heart in Chinese Medicine

Professional or Home-kit Teeth Whitening Can be Effective

Set your Mindfulness to Work

Do These Things for a Healthy & Productive Day

Forming Habits is Key to Staying on Track

Bring Buzz Back to your Strength Training

Flex your Muscles for Lifelong Vigor

Take Health Advice to Heart

Incorporate Mobility Training for Complete Fitness

Little Granite Mountain Trail Takes the Sunny Side Exercise, Nutritional Foods & Community Stave Off Heart Disease

Get to the Heart of your Exercise

Build your Caregiver Resiliency for Overall Wellness

Heart Health is at the Center of Wellness

Your Love Connections are All Around You

Keepin’ the Beat: Heart Health Tips