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

VOL. 3, NO. 3 prescotthealthyliving.com

| RENEW | Great Posture Supports Great Health

| NOURISH |

Healthy Sleep MONTH

Build Up your Sleep to Build Muscle

Know Nutritional Needs Before/After Workout

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VOL. 3, NO. 3

CONTENTS

lthy Sleep HeaMONTH Build Up your Sleep to Build Muscle Know the Basics of Sleep Apnea

12 14

| PLAY | Step into Weight Training with Confidence Hike Baby Granite Loop for Rocky Fun Mornings are Prime Time for Working Out Help your Teen Develop Good Sleep Habits 13 Days to a Healthier You Pets Can Aid Sleep Low-Impact Moves Good for Joints & Health Elliptical vs. Stationary Bike: 2 Great Workout Options Local Events

20 22 24 26 28 30 34 36 37

Chronic Pelvic Pain & Urinary Symptoms Avoid Caregiver Sleep Deprivation

16 18

| RENEW | Great Posture Supports Great Health Tips to Getting Healthy Sleep Food is our Fuel & Sleep is the Catalyst to Healing Pick the Right Foam Roller to Sail Through Workouts TCM Recommends Dietary Therapy Play Healthy & Have Fun Does Microneedling Help Acne Scars? Breathe Deeply. Relax Deeply. Live a Nutritious Life Through Food, Movement & Touch Why Do I Wake Up Sleepy?

| NOURISH |

38 58 40 60 42 62 44 64 46 66 68 48 50 70 52 Recipes 72-77 54 health & wellness 56 78-81 Know Nutritional Needs Before/After Workout Anyone Can Grow This Healthy Evergreen Get to Know your Hungers

The Time for Good Sleep is Now

You Don’t Need to Spend More to Eat Vegan

Let’s Make Some New, Good Habits Learn How to Cope with Gout

DIRECTORY

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

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

Q&A

WANT TO RECEIVE Prescott Healthy Living Magazine

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www.prescotthealthyliving.com/copies

Treat Sleep LIKE THE GIFT IT IS

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!

e’re celebrating National Sleep Awareness Month (March 13-19) and World Sleep Day (March 18) with this issue. Because sleep routinely comes up in discussions about wellness it’s something we’re very aware of as we write Prescott Healthy Living. Getting enough of it on a nightly basis is directly tied to heart, brain, mental, metabolic and every other kind of health. These celebrations of sleep are timed to the spring equinox and the start of daylight savings time for almost all Americans (outside of Arizona) and most of the industrialized world in the Northern Hemisphere, with the major exceptions of China, India and Japan. They’re all trying to adjust their circadian rhythms to accommodate external forces — that’s why the extra attention to this universal part of life. But no matter how much we play around with our schedules, we have to remember that sleep is a gift allowing us to recover from all the positive and negative challenges we’ve faced during the day. So for this and every month let’s set ourselves up for sleep and health success by keeping a consistent bedtime and winding ourselves down during the 90 minutes leading up to it. We owe it to ourselves and those we love. 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 Sales & Marketing Assistant Jenna Leatherman, Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Design Director Stephanie Vander Mel, Social Media Manager 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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l a c o L

HEALTH

Dr. Hojat Askari

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

Carl Johns

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

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.

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.

Ken Lain

Carol Lucia Lopez

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.

Carol Lopez guides individuals through self-discovery and selfhealing using a variety of tools including Beyond Quantum Healing (BQH), PSYCH-K®, and hypnotherapy. She is a Certified Hypnotherapist, PSYCH-K® Facilitator, BQH Practitioner, and MBA. She sees beauty and potential in every individual.

Owner, Watters Garden Center

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Carol Lopez, CHt, PSYCH-K Facilitator

Cathy Clements

Dr. Marla E. Jirak

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 assists clients with life transitions with expertise in the areas of caregiving, career, relationships and traumatic brain injury. She has an extensive background in understanding stress, health and behavior change to achieve success toward specified goals.

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.

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

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

Owner, CoachSmart Consulting, LLC

Founder, Make 100 Healthy

ENTHUSIASTS 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.

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.

Carolyn Ramirez

Workforce Development Program Coordinator, The Launch Pad Teen Center Carolyn Ramirez is the workforce development program coordinator at The Launch Pad Teen Center. She has a passion for holistic wellness, which she strives to incorporate into her work with teens. She believes that success goes beyond a career.

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.

Chrissie Seals

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

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!

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. 3 11

FEATURE

Sleep

BUILD UP YOUR

TO BUILD MUSCLE Whether or not you’re trying to look like a superhero, building and maintaining muscle mass is important. It revs up your metabolism and reduces fat in the process. It has anti-inflammatory effects, plays an active role in your immune system and helps your body regulate glucose. Due to agerelated muscle loss, or sarcopenia, strength training gains importance as you age.

f you’re serious about your strength or resistance training, however, you also need to make sure you’re getting enough good sleep each night. Yes, building muscle is one of the many, many bodily processes hampered by lack of quality slumber. Most strength training is based on the premise of “progressive overload,” or continuously taxing your muscles so your body has to repair them, in the process making them larger and stronger. Well, your body goes into “repair” mode while you’re asleep, so depriving it of that opportunity means you can’t meet the other part of that equation, research has shown. One Brazilian study found participants who got 5.5 hours of sleep for three nights lost 60% of

their muscle mass, while another group who got 8.5 hours saw theirs grow by 40%. The results may not be as dramatic every time but the message is clear: you need your sleep. Weight management, a key reason many people take up weight training, is also hindered by lack of sleep. Being overweight and obese has been linked to poor sleep in part because levels of two appetite-related hormones, ghrelin (which increases appetite) and leptin (which promotes satiety) go in the opposite direction than you want them to. Cravings for fat- and sugar-laden foods also tend to spike when you’re sleep-deprived. Because they’re so easy to overeat, they’re especially detrimental to reaching your goals. It’s not always easy to routinely obtain a

good night’s sleep, and you may want to speak to your health care provider for additional suggestions, but here are the best places to start. minimum required * The amount of sleep scientists have settled on for most people is seven hours, though needs vary between individuals and some top-tier athletes have been known to need 10, which is more than the upper limit of nine hours that most experts recommend for the average person.

If you’re unsure of what your needs are, try moving your bedtime up by 15 minutes each week until you wake up feeling refreshed.

you’ve * Once determined your ideal

amount of sleep and your general circadian rhythms, keep the same schedule; don’t let your nighttime activities bleed into your sleep time. Tomorrow will be much better for it. exposure to * Avoid electronics at least 30 minutes before bedtime, including your phone, computer, television and other screens that emit blue light and electromagnetic waves, which disrupt your sleep. your bedroom * Keep cool, dark and quiet. If you don’t fall asleep after 20 minutes, get out of bed and try reading or some other quiet activity (without screens) until you are sleepy; then go back to bed.

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FEATURE

Know the Basics of

Sleep Apnea

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

leep apnea affects up to 30 million Americans, and an estimated 80% have not been diagnosed, according to the American Sleep Apnea Association. Most of the public has heard about this chronic condition and its association with loud snoring and interrupted breathing at night. But given how widespread the non-diagnosis issue is, not enough know the details of this disorder, which can help trigger or be caused by heart disease, diabetes and other diseases. There are three subtypes of sleep apnea:

sleep * Obstructive apnea — The most common form occurs when the patient’s throat muscles relax while they sleep, allowing the tongue and soft palate to collapse and create a blockage to the airway.

Central sleep apnea — In these much rarer cases, the brain fails to send the proper signals to the muscles regarding breathing. Snoring usually isn’t a symptom.

or complex * Mixed sleep apnea — The co-occurrence of both types is diagnosed in approximately 15% of patients. The most common symptoms beyond snoring and pauses in breathing while sleeping include gasping for air while asleep, waking up groggy or with a dry mouth, insomnia and inability to focus. If you suspect you may have sleep apnea, talk to your primary health care provider about your symptoms. He or she could recommend you have a

14 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3

sleep study performed either at home or in a sleep clinic; the latter is the only way to confirm a sleep apnea diagnosis. There are several treatments available, depending on the specifics of your case and your personal preferences: changes — * Lifestyle Weight loss and sleeping on your side instead of your back helps.

CPAP machine — This is the device with a fitted mask over the nose and mouth with a hose attaching to a machine

that sends pressurized air into the throat, keeping the airway open during sleep. This is the most effective treatment available, but some people have difficulty sleeping with it. appliance — * Dental Also worn during sleep, this device pushes the tongue up and forward to keep the airway open. — * Surgery Tonsillectomies and procedures reshape the mouth and nose or stimulate the nerve to the tongue.

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FEATURE GET RELIEF FROM

Chronic Pelvic Pain & Urinary Symptoms by Chrissie Seals, WHNP, Salud Spa

any women suffer from chronic pelvic pain and urinary symptoms. It is estimated that 5% to 10% of women have Interstitial Cystitis (IC). IC — a chronic condition not caused by bladder or urinary tract infection — may cause pain with intercourse, getting up at night to urinate, feeling the urge to urinate frequently, burning with urination, bloating and a feeling of heaviness from the hips to the thighs. Symptoms may worsened by eating certain foods or by stress. A hysterectomy for pelvic pain often alleviates some discomfort. This chronic condition often overlaps with endometriosis, adenomyosis, urinary incontinence and fibromyalgia. There is not a quick lab test to diagnose or surgery that will correct the issues. There is a questionnaire that identifies patients who may benefit from treatment called the PUF Score, Pelvic Pain and Urinary Urgency Frequency Patient Symptoms Scale. It can easily be located online.

It is believed that IC symptoms are caused by a diminished glycosaminoglycan (GAG) component of the lining of the bladder that may have a genetic origin. The protective lining acts as a barrier from substances that would commonly irritate the bladder and cause symptoms. Without the protective component, microscopic irritation acts like a paper cut in the bladder. Some women have Hunner’s ulcers, which are bloody ulcers caused by chronic irritation. Many successful protocols include diet modification, select medications and bladder treatments performed in a medical office. Avoiding citrus, spicy foods, caffeine, alcohol and tomatoes is recommended. Symptoms can be mitigated for some by taking medication that buffers the effect of these foods. Hydroxyzine is a histamine blocker, so blocking the release of histamines in the bladder may lessen symptoms. Many patients do well with a medication known as amitriptyline in

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a very low dose that blocks the body’s communication of pain, decreases urinary symptoms at night, and may improve sleep with mild sedation. Bladder instillations are a simple office procedure covered by most insurance plans that entails cleansing the urethra and completely emptying the bladder. In my experience, 80% of patients report symptom relief within 20 minutes lasting up to 10 to 14 days. Bladder instillations may be repeated weekly; remission of symptoms frequently is achieved within six treatments. I recommend an approach that evaluates for infection, anatomical issues and addresses the psychological impact of dealing with chronic pain and bladder symptoms.

FEATURE

Avoid Caregiver

Sleep Deprivation

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

2021 article by the Sleep Foundation indicated that adults between 18 and 64 need seven to nine hours of sleep per night. Approximately, 35.2% of adults receive less than 7 hours of sleep per night. Varying studies have documented that approximately 70% of caregivers for people with dementia report sleep problems, 60% report sleeping less than seven hours, and 10 to 20% use alcohol or sleep medication to get to sleep. According to California Caregiver Resource Centers,

41% of caregivers said they are awakened during the night by the care receiver. These same caregivers also scored higher on the depression screening. If you’re a caregiver suffering from sleep deprivation and struggle with falling asleep, staying asleep or getting quality sleep, here are four tips:

MODIFY YOUR SLEEPING ENVIRONMENT Limit light exposure — close blinds, turn off all lights inside, outside the bedroom and consider an eye mask. Setting a bedroom temperature between 60 to 67 degrees

encourages better quality sleep. Limit noise and avoid watching TV or playing video games. Avoid blue light from digital devices.

PROMPT SLEEP WITH GOOD HABITS While drinking alcohol may drop you into a slumber, it won’t keep you asleep all night. Try some gentle stretching, reading or listening to relaxing music or guided imagery to attain a more restful frame of mind and promote more restorative sleep. Keep your sleep cycle to a regular schedule.

PREP FOR DAILY TASKS Many caregivers indicate they are unable to fall asleep due to thinking about endless items needing to be added to their mental to-do list. Preparation is key. Compile a written to-do list before going to bed with the next day’s tasks and paperwork needed for any appointment. Put together a small care packet for the car that includes snacks, water, any needed medicine, as well as a place for important documents like insurance and ID card.ds.

SET UP REMOTE MONITORING There can be a benefit from using remote monitoring technology. These camera devices can be set up in the individual’s room, allowing you to check on them on mobile apps or mobile monitors without having to get out of bed. Baby monitors also are helpful to allow you to listen to someone or see live video. Lastly, the National Institutes of Health have published a free booklet, Your Guide to Healthy Sleep, which can be downloaded from www.nih.gov.

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PLAY

STEP INTO

Weight Training with Confidence

You’ve taken everything you’ve heard about the importance of strength training to heart,but are still a little intimidated because you haven’t done much of it, if at all. You don’t know how much weight is not enough to make you stronger or enough to injure you. And you may not have enough room for all the stuff you think you need to buy to get started down the right path.

here is a right way to launch your journey to greater physical strength, and it involves patience and persistence, two tortoiselike characteristics easy to overlook but important for sustained progression toward your strength goals. 1. Warm up before each workout with dynamic stretches and such. Light cardio movements as a fast walk/slow jog around the yard, a quick ride on your stationary or road bike; jumping jacks or jumping rope are good examples of the kind of activity that gets your body temperature, blood flow, oxygen level and mental attitude all in the right zone. Cooldowns of 5 to 10 minutes, of either the same kind of exercises or more static stretching,

help you to bring your heart rate down gradually and relax. 2. Start with bodyweight exercises — squats, pushups, lunges, planks and the like — which are great for fitness on their own, require little to no equipment and are also the right way to start learning about proper form that will help you when you start working with weights. For example, you can learn how to a squat correctly, without your knees caving in or chest falling forward, from an online video or personal trainer before loading up your first squat rack at the gym. 3. After you’ve put in a little time focusing purely on bodyweight, maybe a month or so,

start assembling some weights you can work with at home. You don’t need to get six separate pairs or a weight bench; most experts advise getting three sets of dumbbells within a range (around 5 to 15 pounds for women and 10 to 25 pounds for men), so you can have lighter, mid-range and heavier options. Once you’ve gotten comfortable with the dumbbells, you can start experimenting with different weights to suss out exactly what level you should be training, finding out what can exhaust you after 10 reps or so without breaking down your form and increasing the risk of injury. You will probably want to have some resistance

equipment such as looping or minibands or suspension trainers for variety. 4. Give yourself enough rest time between workouts. Everyone from beginners to pros needs to allow time for their muscles to recover after being shredded, so start with two to three days a week, no matter how excited you are about pursuing your strength regimen. A good way to approach weight training as a beginner is to focus on full-body workouts instead of upper and lower, for balanced toning, and later add another day for focusing on a localized area that could use a little more attention.

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e ik H Baby Granite Loop

FOR ROCKY FUN

he Baby Granite Loop is a 10.5-mile trek through grasslands, cottonwoods, juniper and pinyon. Hikers get a 360-degree view of Baby Granite Mountain. Meadows of wildflowers draw enthusiasts during the spring, and it’s prime birdwatching territory, too. The Tin Trough Springs Trail, No. 308, is the backbone of this circuit, starting from the Williamson Valley trailhead and heading west through chapparal grasslands, prickly pear and yucca. There are stunning views on the horizons before sloping downward into junipers and pinyons as it approaches Mint Wash. The terrain throughout this section of the loop is gently rolling and easy to tackle for most people. Rows of leafy cottonwoods greet you at the unbridged crossing at the wash about 2 miles from the trailhead. When reaching the junction with the Baby Granite Trail (No. 320) you can choose to bear right to get onto that trail and have a flatter ascent to the loop’s high point, or go left to stay on No. 308 for

the heart-pumping benefits of sharper cardio exercise. Either way you’re bound for some spectacular views. If you take No. 320 you’ll first get a roller-coaster walk through more boulderstrewn fields and beautiful views of the northeast face of the mountain before ending at a former forest service road, now the North Granite Trail (No. 671). This path loops around the north side of the mountain and takes you through a passage between it and a couple of smaller hills farther north for more eye candy. After about a half mile, you reach the north branch of No. 308 and start navigating down the most technical part of the loop — remember to pause long enough to see what’s probably the best viewshed of your whole trip, of the southwest side of Baby Granite Mountain and those pinyon-forested slopes to the west before completing the loop and taking you back the way you came to the trailhead. The Baby Granite Loop doesn’t have much shade, so it’s particularly important to carry an adequate amount of water with you in the summer.

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PLAY

BABY GRANITE LOOP Most of Trail No. 308 and nearly all of No. 320 and No. 671 are within the Granite Mountain Wilderness, so remember bicycles, as well as mechanized vehicles, are prohibited within the wilderness. Dogs are allowed but must remain on a leash. Other wilderness area regulations include: • Hiking groups limited to 15 people, equestrian groups limited to 10 animals. • Rock climbers may use and maintain existing fixed anchors, but no new ones are allowed. Seasonal closures affecting climbers are typically in effect between Feb. 1 and July 15 to protect peregrine falcon nesting sites. • Campfires prohibited, but stoves using propane or white gas are permitted.

Parking fees: None Uses: Hiking, horseback riding Distance: 10.5 miles Level of difficulty: Moderate Elevation: 5,079 feet to 5,545 feet

Photo: Kelly Tolbert

To reach the Baby Granite Loop take Iron Springs Road to Williamson Valley Road, turn right and travel north for 6.4 miles until reaching the Williamson Valley Trailhead, which will be on your left. The Willow Trail (No. 347) also starts here.

PLAY

Mornings ARE PRIME TIME FOR WORKING OUT

The best time to hit your main workout of the day is whenever you have the time for it and will stick to it, as long as you don’t do it too close to bedtime and interfere with your sleep.

hat being said, many people find there are advantages to getting it done first thing in the morning before the day can get away from you. It gives you an energetic wake-up that sends you sailing through the rest of your day. your cortisol * Using for good — Your body naturally produces more cortisol in the morning. Yes, that’s the stress hormone that many of us want to avoid like the plague, but it’s also the one that gets you rising and shining with the sun, so you’re more

likely to be more alert and ready to tackle the challenges you should be setting for yourself than in the evening.

Elevating your mood — You’ll probably be happier throughout the day because your endorphin levels will be sent to the stratosphere as you pump your arms, legs and heart. The high spirits and excitement will be great for elevating your mood and performance for the rest of the day.

a good example * Setting — Working out first

thing gives you extra motivation not to undo all the good you did for yourself with bad habits later in the day. It’s another reason to be careful about what you do and don’t eat, to not be too sedentary and to commit to getting a good night’s sleep. a habit — It’s * Forming not only harder to get distracted from your workout routine early in the morning, it’s also the time of day tied to most of your other routines — we usually wake around the same time, have the same

breakfast, bathe, etc., so pinning your exercise to the morning can help keep you on track. more soundly * Sleeping — Getting moving in the morning eliminates the risk of all that cortisol and energy building up in the evening and interfering with your slumber, but many experts recommend ending your high-intensity activity 90 minutes before going to bed, which allows plenty of time to exercise in the afternoon or early evening.

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PLAY

HELP YOUR TEEN DEVELOP

s t i b a H p e e l S d Goo by Carolyn Ramirez, Project Launch Coordinator, The Launch Pad Teen Center

eenagers are known to be somewhat moody, and it makes a lot of sense when you look at what they are up against. Between the ages of 13 and 18, teens are experiencing various challenges socially, physically and emotionally. These challenges are just a normal part of adolescent development. However, there are healthy habits teens can incorporate into their daily routines to combat these challenges — one being getting regular, good quality sleep. Quality sleep for teens means 8 to 10 hours per night. A teenager’s body must move through complete sleep cycles to gain all the benefits of a good night’s sleep. Getting consistent quality sleep positively affects a teen’s mood, academic performance, social behaviors, overall development, and much more. The crux of the matter here is that the aspects of a teen’s life that can be

improved by better sleep also prevent many from getting good sleep. According to The National Sleep Foundation, teens are not consistently getting enough quality sleep. This may be due to a busy schedule, early school days and overuse of technology. They may stay up late at night, wake up early for school, and possibly sleep all weekend to compensate for the lack of sleep throughout the week.

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A healthy routine includes:

* Prioritizing sleep. a routine * Creating that allows for 8-10 hours of sleep, school days and weekends. caffeine in the * Avoiding afternoons, before bed. an evening * Creating routine that promotes relaxation — perhaps some light stretching,

breathing exercises or meditation. screen time * Eliminating before bed. Try reading or listening to a podcast. a calming * Creating environment in your bedroom; keeping your bedroom cool and dark while you sleep. Parents should consider the role they play in their teens’ lives. Maintaining a good balance of sternness and flexibility leads to responsible parenting. For example, it may be more important for your teen to have the opportunity to wind down the night before a big test and get a good night’s sleep than cramming in a long night of studying. After all, getting good sleep can positively influence academic performance. By adopting healthy sleep habits as a teenager, a person already is ahead of the game and will, hopefully, continue those habits throughout adulthood.

Are you Feeling Overwhelmed? Caring For a Loved one? Stressed and anxious about starting a new career or being newly retired? Difficulty adjusting to a divorce or a new marriage? Feeling isolated and alone dealing with someone with traumatic brain injury or chronic illness?

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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.

IMMUNITY BOOSTER | SINUSITIS | COLD & FLU COVID RECOVERY | JETLAG & FATIGUE ATHLETIC PERFORMANCE MIGRAINE IV | WELLNESS & VITALITY CDC Recommends Myers’ Cocktail for Post COVID Syndrome

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928.208.4309

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to a s y a 13 DHealthier You Follow this daily challenge for adding healthy habits to be a stronger, happier you on the other end! 1. DRINK EIGHT GLASSES OF WATER. 2. TAKE A HIKE.

8. RELAX AND READ A BOOK.

3. GET AT LEAST EIGHT HOURS OF SLEEP.

9. GIVE YOURSELF A FACIAL AND MANICURE.

4. MEDITATE JUST AFTER YOU WAKE UP.

10. DON’T EAT ANY ADDED SUGAR.

5. MAKE OR UPDATE YOUR CALENDAR FOR NEXT WEEK.

11. WORK OUT WITH RESISTANCE BANDS.

6. REORGANIZE YOUR ROOM AND DONATE THE EXCESS TO CHARITY. 7. WORK OUT WITH A BUDDY FOR ACCOUNTABILITY.

12. LEARN A DEEP BREATHING EXERCISE. 13. MAKE A WHOLESOME DINNER FOR FAMILY AND/ OR FRIENDS.

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Pets

Can Aid

Sleep

by Loree Walden, Marketing Manager, Yavapai Humane Society

t’s the great debate: Do we let our pets sleep with us or not? Some people are adamant about not allowing their pets in bed with them, and some can’t imagine not having their pets with them. Fifty-five percent of pet owners surveyed said they share their bed with at least one dog. Studies find that sleeping with your pet is actually good for you. A dog’s steady heartbeat, body warmth and protective nature can help you feel safe and cozy. Dogs are known for helping with depression and anxiety, so can you guess what having one sleeping next to you could do?

Whether awake or asleep they help us relax and increase our flow of oxytocin, the love chemical. Which means, our dogs are basically a living antidepressant. For even more proof of the soothing effects our dogs have on us, it’s been shown that when owners and dogs are close to each other, their heartbeats synchronize. Imagine the amazing night of rest you’ll have cuddled next to each other with your hearts beating in unison? Your dog or cat loves being with you as much as you love having them there. They provide comfort, snuggles and help you feel cozy and at ease.

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For those living alone, sleeping by themselves sometimes adds to depression and discomfort, so having your pet with you provides companionship, relaxation and security to help you sleep better. Other reasons to have your pets sleep with you include: less chance of insomnia; better health, including a healthier heart, lower blood pressure, reduced stress, improved sleep quality; and creating a special bond with your pet. Be sure to keep safety in mind when having your pets sleep with you. Nobody wants to sleep with a stinky pet, so make sure you keep your pet

clean to keep dirt and allergens to a minimum in bed. Be sure to take them out before bedtime as nobody wants to wake up to a wet bed because of an accident. And make sure to keep pets above the covers to avoid any kind of loss of air for them. Whether you decide to allow your pet to sleep with you, or not, make sure each of you has a comfy cozy place to sleep and get the rest needed to stay healthy. Nighty night, sleep tight!

Targeting your luxury consumers in NORTHERN ARIZONA

Prescott • Prescott Valley • Payson • Wickenburg • Cottonwood • Sedona • Flagstaff • Verde Valley

Email laurie@roxco.com or call 928-350-8006 for more information.

Local

EVENTS

MARCH 14-18

Spring Break Nature Camp

Highlands Center for Natural History 8 a.m. - 4 p.m.

MARCH 26

NAZ Wranglers vs. Spokane Shock Findlay Toyota Center 6:05 p.m.

APRIL 1-3

Prescott Wellness Expo

Sam Hill Warehouse & Hilton Garden Inn

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

Sweet dreams are made of this...

928.445.2666 www.YavapaiHumane.org

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Low-Impact Moves

Good for

JOINTS & HEALTH

Bad days of injured or inflamed joints can send anyone running (figuratively) and screaming from any kind of exertion, but as you probably know that’s not the best way to cope with them.

ovement is crucial for maintaining our overall health and can improve joint health. Low-impact exercises incorporate smooth and fluid movements during which you normally keep at least one foot on the ground, reducing any strain on your knees, ankles and other lower-body joints. Whether you’re rehabbing from an injury, suffering from rheumatoid arthritis or another condition or just starting to work out and want to build up slowly, here are some of the most effective low-impact exercises you can use to keep yourself in action.

calories than running the same distance because it requires more physical effort.

Tai chi — This gentle, flowing form of exercise incorporates breathing exercises and improves your cardiac capacity, balance, stamina and agility. It’s also frequently deployed as a stress reducer and many people regard it as “meditation in motion.”

— The easiest * Walking form of exercise to get into, and one of the best. It’s also easier to level up its intensity without breaking into a run by wearing ankle weights or a waist belt or holding a set of dumbbells as you stroll. — From * Swimming water aerobics to 100 meter butterflies, this has always been a natural go-to for people who need to stay off their knees, and it burns more

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training — * Strength This can be hard on your joints if you’re lifting more weight or resistance than your body is ready for, but having stronger muscles takes a lot of pressure off them, so it’s important to carve out some time for squats (as low as you can go without feeling pain), arm circles, bicep or hamstring curls and more as long as they

aren’t making you hurt. — All its * Pilates movements are designed to be low-impact while strengthening your muscles and your control over them. Your balance, flexibility and muscle tone also will be improved. Its emphasis on your core will help your posture, which in turn can seriously reduce back pain.

ELLIPTICAL VS. STATIONARY BIKE:

2 Great Workout Options The elliptical machine and stationary bike are both longstanding powerhouses as gym workout equipment, with the latter more commonly used for a homebound alternative.

ach has its own upsides in terms of muscles worked and training intensity, so if you are trying to decide which one to use at the gym or bring home, these are the factors to consider:

ELLIPTICAL This is the taller machine, with pedals for your feet that lift you off the ground and bars you can hold onto with your hands for movements that work both your upper and lower body. a full* Provides body, low-impact

workout that’s great for everyone, especially beginners

and those coming back from an injury. standing position * The forces your heart to work harder and provides bonestrengthening loadbearing exercise.

users to * Allows reverse their stride

to train on a different plane of motion.

Starts out slow before you build momentum, so it’s an ideal warm-up choice.

STATIONARY BIKE The name is more selfexplanatory here, as it looks like a bicycle that’s

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designed to be ridden inside. There are three broad categories of stationary bike: upright, which has the most similar posture to a road bike; recumbent, in which the rider sits behind the pedals and lower to the ground; and dual-action, which is similar to an elliptical by having handlebars that move back and forth. movement of * Mimics stationary bike, so it’s

a great option if it’s too cold to bike outside or if you don’t want to ride on the streets.

less balance * Requires and coordination than an elliptical, making

it also a great choice for beginners. suited for high* Better intensity and interval training for more experienced athletes.

an awesome lower* It’s body workout, and you can easily bring your upper body along for the ride by getting out of the saddle or using weights.

Both pieces of equipment can easily be adjusted to provide more resistance as you build up more strength; higher-end models can connect you with online training classes and other activities.

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RENEW

Great Posture

h t l a e H t a e r G s t r o Supp The link between poor posture and back and neck pain is well-known, but posture also is tied to other aspects of health and wellness.

irst of all, “perfect” posture is all about keeping your body over your center of gravity and the three natural curves of your back are in alignment, also known as neutral spine. It’s generally defined as:

Standing straight and tall with your head level, shoulders back, stomach pulled in, knees slightly bent and your feet about shoulder’s width apart.

When seated, especially while working in front of a computer, your feet should be flat on the floor or on a footrest, your knees bent at a 90-degree angle, elbows also at a 90to 120-degree angle, shoulders relaxed, back fully supported and your head level. Take walking breaks away from your desk every 30 minutes or so if possible — keeping that kind of posture is hard work!

Now that we have that out of the way, let’s get into a few of the positives you reap from maintaining good posture. neck, back and * Less knee pain — This is the best-known benefit and what drives many people to work on correcting it. Proper alignment of your neck and spine distributes more weight to your bones and away from joints, ligaments and tendons not meant for that job, which together help protect these crucial areas of your body from injury and inflammation. digestion will * Your improve — Slouching, or letting your shoulders fall forward, throws your entire body out of alignment and increases the likelihood of acid reflux, bloating and other digestive issues. It can also lead to constipation or problems

with bladder control including leakage and frequent need to urinate. breathe easier — * You’ll When you slouch your lungs are compressed inside your rib cage, and they won’t be able to expand to their full capacity. Chest-opening exercises can help you give them the room they need to get you a good oxygen supply. circulation will * Your improve — Twisting your body into unnatural positions (no matter how natural they feel) also throws your blood vessels, veins and arteries out of whack. This forces your heart to work harder to pump out an adequate supply and contributes to high blood pressure. pain will be * Nerve alleviated — Incorrectly positioned bones and muscles can put additional strain on

nerves, as well. Pinched nerves in the neck causes pain and headaches and in the chest can send pain radiating down your arms. Many of these can be avoided. your core * Fortifies — Core strength and posture are a two-way street: maintaining good posture is key to strengthening your back muscles, abs, obliques, glutes, diaphragm and pelvic floor. And core-focused workouts help you maintain good posture. be more energetic * You’ll — Because poor posture adds weight to your muscles that they shouldn’t always be carrying around, it can lead to fatigue that’s felt throughout your body. Getting your alignment back will allow you to be more active and likely will elevate your mood along with it.

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RENEW

s TipHealthy Sleep TO GETTING

by Carol Lucia Lopez, CHt, PSYCH-K Facilitator, BQH Practitioner

leep. We know it’s vital to our existence, yet it often feels so elusive. Most of us know exactly how much sleep we need to function well — typically between seven to eight hours. As we age, it seems to become more difficult. Today’s busy lifestyles also contribute to no small amount of feeling stressed and overwhelmed. The demands we place on ourselves sometimes result in staying up too late to finish tasks or projects. This can snowball into either restless sleep and/ or waking up at 2 or 3 a.m. thinking about some detail that is unresolved or forgotten. Worrying about it and knowing you’ll be fatigued the next day compounds the problem. Even without self-imposed stress, life in general is more complicated right now. Following are some night-time solutions that have worked for me: Prioritize your list of things to do with shortterm and long-term tasks, breaking down the longterm tasks into doable short-term actions. Make a gratitude list, including listing the things

you did that day that pleased you and things you could do differently. Journal about difficult situations, feelings and emotions to provide insight and clarity. Diffuse essential oils such as lavender or peace and calming oils; put a few drops on your hands and inhale three times, then rub on the back of your neck. Try Bach’s Rescue Remedy or other flower essences. Bach’s Pastilles are a convenient aid. Take an Epsom salt bath using calming essential oils.

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Eat a couple of ounces of protein (cheese, a hardboiled egg or other protein) when you wake up in the wee hours of the night to off-set blood sugar. (You may want to check with your health care practitioner first). Listen to a white noise machine and/ or Solfeggio frequency sleep meditations. Take three long, deep inhalations and exhalations. Avoid news or anything stimulating prior to bedtime. Sleep in a cool, but not cold bedroom, with an air purifier.

Listen to a hypnosis sleep/relaxation recording. Finally, mindfulness is key. The thoughts we think and the words we speak are so much more important than we realize. If we keep telling ourselves and others, “I can’t sleep,” “I have insomnia” or another similar phrase, then guess what? We are literally programming our brains to do just that. Replace those thoughts and words with: “I easily fall asleep, stay asleep and wake up feeling restored and reinvigorated.” Sweet Dreams!

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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

Food is our Fuel & Sleep is the Catalyst TO HEALING

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

utrition and restful sleep are much needed to keep our bodies healthy! Nutrition is the science that interprets the interaction of nutrients in food that relate to health and disease of an organism. Our cells are made to live 100 years, but we are getting in the way with processed foods, pollution, lack of movement and lack of good sleep. When you make your plate look attractive with colorful foods, it revs up the salivary glands and digestive juices. Serve vegetables with your meat and0 potatoes to bring color to the plate. The vegetable fiber will help digest the heavy protein and carbs that cover the rest of the plate. If you have indigestion after eating, prickly herbs like dandelion root and barberry root warm up the digestion track like a hot yoga session. Using food to help your body heal is a way to assist its healing power: you have fluid buildup * Ifaround an injury or joint, an onion/salt

poultice will help pull away the fluid. you have seasonal * Ifallergies, eating raisins soaked in gin may give you relief. have leg cramps * Ifatyou night, eating French’s yellow mustard will take care of that. you have low * Ifblood pressure, eat a dill pickle. you just finished a * Ifstrenuous workout or hike, soak your feet in ginger water. It draws out lactic acid so you won’t get so sore. enzyme * The in fresh pineapple helps the body break down plaque, eating pineapple can lower cholesterol.

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I was labeled “the picnic doctor” by one of my clients because of these simple food recommendations. Not a fan of labels, I took a liking to this one! Sleep deprivation is the new smoking. There is a strong correlation between internet use and negative sleep issues. Fear also is a culprit in insomnia; it is part of your subconscious, and your body is looking for a

way to get rid of it — and that keeps you up at night. About 20% of adults use sleep aides (OTC and prescription). These can be dangerous and habitual. If you want to make a change, get off the devices at least an hour before bedtime, have your nervous system balanced to maintain rest and restore, and rid your mind/body of what no longer serves you.

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

RENEW

Pick the Right

r e l l o R m a o F

TO SAIL THROUGH WORKOUTS

Foam rolling has become a big part of recovery from workouts over the last few years as everyone discovers the joys of myofascial (or self-) massage.

Trainers and physical therapists have been urging everyone to roll their cares away after workouts by applying this kind of gentle pressure to your muscles and connective tissues to get rid of painful knots and restore blood flow to kick-start your recovery.

s these neat little devices have soared in popularity, the market has risen to meet the challenge by putting a slew of options out for consumers. Here’s some help if you’re trying to narrow the spectrum down to what you need.

SOFT FOAM ROLLERS These are where anyone who’s never rolled before has started, and it’s where some people stay because when you hit a really sore spot, it can be painful, and more so when you’re using a denser roller. The downside is that most of these softer versions don’t hold up well to heavy use, losing their shape. .

FIRM FOAM ROLLERS These are more expensive, but also more effective if you can tolerate the incidental pain they can cause. They provide a deeper tissue massage and faster relief from post-workout soreness, including delayed-onset. When done correctly you

can bring muscles into better alignment and work past the beginnings of some muscle strains.

GRID FOAM ROLLERS These are high-density rollers with ridges, bumps and other textures that give a more precisely targeted massage to your strained and knotted muscles. Given how effective they are, it’s not hard to believe they can be quite uncomfortable. It’s OK to go up to about 60% to 75% of your pain threshold, but within about 30 minutes you should be feeling normal again, and if not, ease up on yourself.

THE LONG, MEDIUM AND SHORT OF IT The longest ones are about 36 inches and are great for your back, as well as an all-around utility player that gives greater stability. Medium rolls are about 24 inches and good for smaller areas like calves and arms, and the shortest (4-12 inches) are designed for travel and tight spaces.

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RENEW

for Mental Well-being TCM RECOMMENDS

Dietary Therapy

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

n traditional Chinese medicine (TCM), your mental well-being relies on the state of something called shen. The word shen means “mind” or “spirit” and it is responsible for keeping you calm, happy and able to think clearly. When your shen becomes sick, you may suffer from symptoms such as depression, anxiety, restlessness, agitation, insomnia, dream-disturbed sleep, confusion or poor memory Your shen can become disturbed for a number of reasons. It may be due

to holding onto emotions like sadness or anger for a long time or after abusing recreational drugs or alcohol. Another cause of unhappy shen is a deficiency of blood. This is because the shen is said to reside within the heart and be nourished by the blood. In TCM terms, one of the best ways to ensure emotional wellness is by keeping your blood healthy, and one of the best ways to do this is by making some adjustments to your diet. The best foods for nourishing blood tend to be dark in color and

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rich in nutrients. Some of the most effective blood-nourishing foods are beets, kale, seaweed, spinach and other leafy greens. Fruits such as apricots, cherries, grapes, dates and figs are helpful, as well as adzuki, black soy and kidney beans. Many meat products are considered blood tonics including beef, bone broth, eggs and liver. Even some seafood such as mussels, octopus and squid are considered to be good for the blood in TCM. By incorporating more of these foods into your

daily diet, you will ensure that your blood is healthy and that your shen has a solid foundation to keep it stable and balanced. This should go a long way toward keeping your emotions balanced and your mental well-being at its peak. There also are a number of Chinese herbs good for treating the shen directly and relieving symptoms such as anxiety and depression. Unfortunately, many of these are made from minerals that can be slightly toxic in high doses — they should only be used when prescribed by a qualified professional.

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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

y Fun Play Heal&thHave by John Murphy, Founder, Make 100 Healthy

wo of my favorite things is playing healthy and having fun. Did you know pickleball is the fastest growing sport in the U.S.? Why? Because it’s fun and anybody can play. Pickleball has been found to improve eyehand coordination, balance and overall muscle strength. The endorphins produced by playing pickleball also improve overall mental balance. In the past six years, pickleball courts have sprouted up in Prescott in private and public

places. Pioneer Park has 12 public courts with the Prescott Pickleball Association partnering with Prescott Recreation Services to provide lesson, programs and events for the community. There are people picking up a paddle for the first time every day in the Prescott area. The sport is growing. Jim Thomas, CEO of Espire Sports, understands this and wanted to combine stateof-the-art pickleball with golf, corn hole, table tennis, food and entertainment so families and friends could make a one stop for their exercise and entertainment.

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Espire Sports, opening in April at the Gateway Mall, will be the first to combine all of these under one roof. With 17 indoor courts that have an outdoor surface and six outdoor courts, Prescott will have the largest facility in Arizona. What else is planned? — Simulation has * Golf taken golf to a new level. You can play any course in about 1 hour and the technology is so advanced; the experience is just amazing. Hole —There are * Corn corn hole teams in the

Prescott area that play every week and many enthusiasts practice or “throw bags” every day. and healthy * Food drink — There will be a juice bar, focusing on healthy concoctions that are delicious. There will also be a healthy gastro pub for lunch and dinner. Yummy! Thomas says he wants families and friends to find a new and healthy home where they can play all day. I can’t wait! For more information visit www.espiresports.com.

Beyond Quantum Healing (BQH)

• A highly advanced and effective heart and energy-based modality that allows for deep healing on all levels • Bypasses the conscious, thinking mind to tap into the wisdom of your Higher Self

PSYCH-K

• A non-invasive, interactive process to change self-limiting subconscious beliefs, behavioral patterns, reduce stress and enhance wellness • Elicits a whole-brain state of consciousness that activates both brain hemispheres simultaneously • Facilitates change at the subconscious level where at least 95% of our consciousness operates • Helps to activate the body’s natural selfhealing properties

• Enables you to access the ‘past’ in order to heal the present and future by exploring other lifetimes or aspects of yourself

Hypnotherapy

• Get to the root cause of an issue at a subconscious level • Explore the conflicting parts of you and get them to come into agreement • Re-parent your inner child

Featured Speaker at the Prescott Wellness Expo

April 1 & 3, 2022

• Reframe limiting beliefs • Release the past • Receive a personalized recording

BY APPOINTMENT ONLY

FREE 20 minute Discovery Call

928.327.1256 ◆ carollucia@carollucia.com ◆ www.carollucia.com

Are you experiencing aches, discomfort, or nerve pain?

Hands. On. Healing

We take great pride in providing our clientele with the highest quality of personalized Body & Nerve Restoration, tailored to their unique needs. We have locally trained practitioners who take your needs seriously!

Let us help you get back to what’s important! BACK & NECK PAIN • UPPER RESPIRATORY AILMENTS SCIATIC NERVE PAIN • KNEE PAIN • INJURIES FROM FALLS HEADACHES & MIGRAINES • TMJ & ARTHRITIS

928.925.0528

www.lynellncompany.com

1660 Willow Creek Rd. • Prescott, AZ 86301

RENEW

Does Microneedling HELP ACNE SCARS?

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

imples and acne are undoubtedly a nightmare regardless of age. However, can you think of anything worse? You guessed it — acne scars. Luckily there are cosmetic treatments and procedures you can undergo to prevent and reduce acne scars. One of the best options for acne scar treatment is microneedling.

WHAT IS MICRONEEDLING? Microneedling is a controlled stimulation of the skin’s self-repairing process by creating tiny, microinjuries on your skin. This is based on the concept that our skin will naturally repair itself when injured.

HOW EFFECTIVE IS MICRONEEDLING? This is a nonsurgical, minimally invasive cosmetic treatment specializing in treating scars such as acne scars, burn scars, surgical scars, sun damage, sagging skin, stretch marks and large pores. Microneedling encourages the skin to produce more collagen, which can lead to faster healing and a smoother, firmer appearance.

COST, EFFECTIVENESS, DURATION OF EFFECT Microneedling requires three to six sessions to achieve smoother and firmer skin. Once the acne marks are treated and gone, they don’t come back. However, more acne marks might appear in case of more acne breakout and improper care of the skin. This is the reason why post-procedure care is essential to maintain the effects of microneedling. The microneedling price varies depending on the condition of the skin and any add-ons including PRP (platelet-rich plasma) or chemical peels to achieve the desired results.

DOWNTIME Microneedling requires little to no downtime. Patients usually undergo the treatment and go back to their daily routine after a day. It is a perfect treatment for clients with a busy schedule!

SIDE EFFECTS You must keep in mind there are still possible side effects associated with the treatment. Patients experience redness, dry and flaky skin, bruising and inflammation, which are normal side effects of

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the treatment. These side effects naturally go away within a couple of days.

TAKEAWAY Microneedling is indeed an effective treatment for reducing acne scars and scarring in general. You can also use it for treating other types of scars, stretch marks and even wrinkles.

You don’t need to go through an invasive or surgical treatment just to attain the smooth, young-looking skin you’ve always dreamed of.

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Photo: Laura Zenari

RENEW

Breathe Deeply. Relax Deeply. When you’re stressed, sometimes it’s hard to believe anything will be able to defuse it — especially a breathing exercise you think will make you feel silly at best and degenerate into hyperventilation at the worst given your current state.

t helps if you learn it in a noncrisis situation first, so you can get the rhythm of your breathing and thoughts in some order. It’s important to focus on the sensations of inhaling and exhaling. The point is to draw your thoughts and fears away from the stress of what just happened or what you fear is going to happen. This will ground you in your body and the present moment and bring you peace. Here are two established deep-breathing exercises to try when you have time to learn about this soothing, meditative ritual.

BELLY BREATHING 1. Sit or lie flat in a comfortable position.

MORNING BREATHING 2. Put one hand on your belly just below your ribs and the other hand on your chest. 3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move. 4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in and use it to push all the air out. 5. Do this 3 to 10 times. Take your time with each breath. 6. Notice how you feel at the end of the exercise.

Try this exercise when you first get up in the morning to clear clogged breathing passages. Then use it throughout the day to relieve back tension. 1. Letting your arms dangle close to the floor. 2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last. 3. Hold your breath for just a few seconds in this standing position. 4. Exhale slowly as you return to the original position, bending forward from the waist. 5. Notice how you feel at the end of the exercise.

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

RENEW

Live a Nutritious Life THROUGH FOOD, MOVEMENT & TOUCH

“If it came from a plant, eat it; if it was made in a plant, don’t.” —Michael Pollan by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

he point that Pollan makes is not necessarily about a particular diet, whether we eat from the plant or animal world or from both, but about what we instinctively know to be natural. If it was made in a plant, it has likely been through some of the most unnatural processes we can imagine — and we prefer not to imagine them — so that it can be turned into a substance that we recognize as food, but that we know — and we prefer not to admit — cannot truly be nourishing food for our bodies. What truly nourishes us? Food that comes from the earth, in its natural form, pasture raised, organically grown, no ingredients, just real natural food. And what else nourishes us? Nutritious movement — walking in nature, dancing with live music, physical work and physical play. A treadmill cannot nourish us like a walk in the woods. To be nourishing in body,

mind and spirit, movement cannot be manufactured any more than real nutritious food can be manufactured. Consider nutritious touch — as primal a need as food and movement. The idea that virtual reality can replace human interaction, play and touch, is unimaginable. Reality — the touch of the world on our senses,

5 4 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3

the touch of another on our skin, the sights, smells, tastes, feelings and sensations of the world that are natural to us, are the true requirements for nutritious living. It is time to move away from the artificial, toward the real — enjoying good food and good conversation with family and friends, getting our bare feet in

the grass, enjoying the sensations of a full body massage, joyfully dancing under the moonlight. This is nutritious living that nourishes the body and nourishes the spirit, and it will bring us health and happiness. If we have temporarily lost our way, this is the call to what we have always known — the road home.

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

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RENEW

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

Why

Do I Wake Up Sleepy?

It’s a paradox too many of us are accustomed to: waking up tired. You’ve had what seems to have been a decent amount of sleep overnight, yet you feel like you’re rising in a fog. All you want to do is stay in bed under the covers and delay the inevitable journey to whatever you’re supposed to or not supposed to do with your day.

ut a lot of this is completely natural, so don’t get too worried about it. Sleep inertia is a common symptom of waking up, the result of leftover adenosine, the hormone that causes us to feel tired and ready to go to bed. Most of it dissipates during the restorative processes taking place in your brain overnight, but there’s an annoying few drops left that can take 30 to 90 minutes to go away. Depending on what time you got up and when you

need to get out of the house, sleep inertia can be dangerous if you’re not alert enough to drive or do other complex tasks. There are some things you can do to help yourself snap out of it, like rehydrating after going that eight or so hours without water, seeking out some sunshine, meditating first thing or squeezing in a workout.

OTHER POSSIBLE CAUSES Poor sleep habits — Do you have a scheduled bedtime

aligned with the amount of sleep you need? Do you try to avoid eating, drinking and electronic devices 60 to 90 minutes before bedtime? Are you a nonsmoker? Do you use nicotine at all, or drink alcohol or caffeine too close to bedtime? Insomnia — It can occur for short periods during stressful events or be related to other health conditions such as chronic pain, depression, anxiety, diabetes, cancer, asthma, overactive thyroid and GERD (gastroesophageal reflux disease).

Talk to your health care provider if you suspect a medical issue might be costing you sleep. Sleep apnea — This common disorder is evidenced by loud snoring, periods of not breathing or gasping for air while asleep and a morning headache often, but not always, accompanied by insomnia. Medication — Some prescription drugs interrupt the normal sleep cycle, as can over-the-counter medications for colds and allergies, pain relief and herbal remedies.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3 57

NOURISH

w o n K Nutritional Needs BEFORE/AFTER WORKOUT

You’re working out for its amazing benefits for your body and mind. Giving yourself the proper fuel before and after will make sure you get the most out of the time and money you’re putting into this amazing process.

any people, especially those relatively new to the active life, don’t prioritize pre- and posttraining food, either for time limitations or they’re concerned it could conflict with weight loss goals. But working out on an empty stomach can be counterproductive because your body may go into “survival” gear and draw energy from the very muscles you’re trying to build and maintain. Meanwhile, eating the right foods just after your workout speeds your recovery from the beating you just took. Because your body has different needs before and after you train, the best foods to round out a session vary. But don’t forget to

hydrate well before, during and after your workout.

BEFORE YOU EXERCISE You’ll want to have a snack 90 to 30 minutes before you start that combines protein with a simple carbohydrate so you can have a slow and steady supply of energy throughout your workout. Some good examples include: apple with 2 * An tablespoons of almond butter.

A half-cup of black beans with a halfcup of brown rice.

One slice of whole wheat toast with a hard-boiled egg or some lean turkey.

yogurt (6-12 * Greek ounces) with a quartercup of trail mix. packet of instant * Aoatmeal with sliced banana and fruit.

Grilled chicken breast with a small sweet potato and a cup of steamed broccoli with olive oil (this is more of a meal, but a great one if you’re hitting a circuit or building up muscle).

AFTER YOU EXERCISE Once you’re done it’s time to speed up your recovery by refueling — the sooner the better, ideally 30 to 60 minutes later. Once you get to two hours postworkout your ability to refill your muscle stores

drops by 50%, studies have shown. This can be more of a meal if it works with your schedule; still with some simple carbs but with more protein. salad with light * Aolive oil, vinegar and a half-cup of roasted chickpeas. cup of * One chocolate milk. shake with * Protein almond milk, a banana, scoop of protein powder and hemp seeds. omelet (egg whites * An or two eggs) with at least half a cup of veggies and a quartercup of avocado.

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

NOURISH

e n o y n A Healthy Evergreen CAN GROW THIS

by Ken Lain, The Mountain Gardener

reeping rosemary’s Latin name, Rosmarinus officinalis, means “dew of the sea,” and it’s most associated with healthy Mediterranean cooking. Imagine tumbling rosemary growing over a wall and spreading across a desert rock lawn. Ideally, this rugged mountain gem is planted over garden walls, pots, banks or a sunny patch of ground in the garden. It is superb as a ground cover for hot, dry locations; its habit is low and mounds just 12 inches high then spreads vigorously. Deep blue flowers arise in great masses that are both deer and pest resistant. An evergreen thrifty on water use, creeping rosemary forms a beautiful carpet of deep blue flowers backed by herbal green foliage for an attractive ground cover. The aromatic leaves often are used as a flavorful culinary seasoning picked from the garden any time of the year. One of its best uses is for erosion control on banks and slopes.

LIGHT To keep rosemary happy, give it 6-plus hours of full sunlight each day. When growing indoors, place it in a south-facing window for bright light.

the planting hole by filling it with water in the morning. If water is still pooling in your garden hole at the end of the day, you have drainage issues that need work.

SOIL

WATER

Grow rosemary in loamy, well-draining soil. This plant is native to the rocky hillsides of the Mediterranean and doesn’t do well if its roots stay soggy. Test

Water newly planted rosemary regularly with a garden hose for at least one month (2 months in the summer). Automatic irrigation systems may not be sufficient initially.

6 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3

Water frequency will vary according to the season, exposure and plant size. — Irrigate * April-October two times a week

* November-March — Irrigate two times a month!

FERTILIZER Feed four times per year.

COMMON PESTS/ DISEASES The biggest problem with growing rosemary indoors is getting the humidity level right. High humidity and poor air circulation commonly result in powdery mildew on rosemary plants. Bugs to look for during the growing season are aphids and spider mites. These pests seem to live on houseplants through winter. Catching an infestation early makes for easy control. Organic herbs grow naturally in the mountains of Arizona from lavender to lemon grass and rue to rosemary.

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NOURISH

Get to Know your

Hungers

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

f you’ve ever investigated intuitive eating you’re familiar with its four types of hunger, which help people identify the reasons why they want to eat. Even when you’re not embracing that particular way of eating this is a good concept to learn.

PHYSICAL HUNGER This is the real thing, and you tend to notice it gradually, at least a few hours after you last ate. This includes the classic signals such as your thoughts turning to food in general, losing your focus, your stomach growling, feeling a little lightheaded, shaky or tired and in need of some

sort of energy boost. You could feel like wolfing down just about anything, but it’s still better to choose something nutritious and satisfying.

EMOTIONAL HUNGER This is the downfall of so many people who try to lose weight. It’s often more powerful than physical hunger. It hits you with full force instead of creeping up on you, usually when you’re dealing with stressful feelings or situations, whether it’s loneliness, depression, anxiety or even boredom. It may have been just an hour or two since your last meal or snack

and you’re seeking some sort of solace or relief, or you may be celebrating or socializing in a way that’s ultimately doing more harm than good. Self-care, identifying your feelings and looking for another way to process them, a nonfood activity like a walk or a hobby or talking to a friend or counselor are the best alternatives.

TASTE HUNGER It’s the trickiest hunger of all because it can accompany a physical or emotional hunger or occur outside of those, maybe after you’ve just eaten and happen to see someone else’s dessert pass you by.

You can still treat yourself, but it may be easier to hold off when you remind yourself there will be plenty more chances for you to experience that taste beyond this moment.

PRACTICAL HUNGER When you’re waiting to board a 3-hour flight in the afternoon, do you eat an early dinner because you’re not sure what your in-flight options will be, or you do but you don’t like them? That’s practical hunger. Planning to eat at certain times of the day before you get hungry can be useful for those who aren’t great at identifying their other cues.

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

NOURISH

The Time for

Good Sleep IS NOW

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

elcome to March. It is amazing how quickly time flies — whether it is months, years or just a day. I hear a lot of people say: “I’ll sleep when I’m dead” or “I have too much to do to sleep.” I used to be one of those people. I can attest that I was able in my 20s and 30s to go out almost all night, get a couple hours of sleep and go to work, and I was still able to function for the day. Then in my 30s I had kids and was happy to get three hours of sleep with little babies and think I had slept all night. I was refreshed and ready to go. Then in my 40s, I had work that sometimes kept me up and busy for over a 24-hour period. Toward the end of the time being awake, I was noticeably stumbling over words and usually had a headache. I would get home and crash, sleeping very soundly all night. But also in my 40s I realized that I was gaining weight and having a harder time losing it. As we age, our hormone levels in our bodies change. This happens for men and

women. Our bodies don’t adjust as quickly as they used to, and we need more sleep. The more correct statement, though, is that we don’t need more sleep, we need the same amount we always did, between seven and nine hours. We consistently need sleep to allow our bodies to rest, to recover for strenuous exercise or to recover from a cold. More importantly we need to allow our bodies to dream and go into that very deep REM sleep that allows us to dream and figure out difficult tasks. Studies are showing that individuals who only sleep three to five hours a night have died with early onset Alzheimer’s; Margaret Thatcher and Ronald Reagan to name two. Although many aspire to be like these individuals, we shouldn’t aspire to have their sleep patterns. Good, restful sleep helps our minds and bodies recover and prepare for another day. Eating a healthy diet and decreasing alcohol consumption will give us a better opportunity to have a healthy restful night.

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

WAR NING!

WILDLY ADDICTIVE!

Apples, Apricot, Cherry, Nectarine, Nuts, Peach, Pear, Plums VOTED

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Fruit Trees are so healthy to grow if you know which varieties thrive in local landscapes. At Watters Garden Center, we offer hardy mountain varieties that produce bushels of fresh fruit right from the tree. Cocktail trees and Instantaneous Mature specimens abound!

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NOURISH YOU DON’T NEED TO

Spend More TO EAT VEGAN

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

egans can absolutely be on a budget as we turn to the four main plant-based food groups of vegetables, fruits, legumes and grains. But as humble as dried beans are and as easy as they are to cook, I think you’ll find that as you transition to veganism you find yourself in a food lover’s paradise of discovery that could easily have you spending more instead of less. Budget-friendly vegan meals are full of flavor as one of my favorite chefs in the vegan realm, Toni Okamoto, shows on her website and in her cookbook, “Plant-based On a Budget.” The question is, “Can it be done?” The resounding answer is yes! When I first became vegan I was introduced by a terrible book that had ingredients you

couldn’t even find in a normal grocery store and had to be ordered online. No thank you. It didn’t take long for me to start experimenting by finding online recipe resources and trying tons of vegan cookbooks. I threw one away that touted “20-minute meals” when I discovered that meant 20 minutes of just the actual cooking part and not the 60 to 90 minutes of prep work prior to cooking! Again, a big no thank you. What are some foods that are budget friendly? Big burritos with large tortillas, beans you cook yourself, rice and salsa — one of my favorites! Or how about a brilliant, full of veggies-beans-spices minestrone? I also love potatoes — like anything potatoes. Chili potatoes, cut up and baked french fries,

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

mashed potatoes, hash browns, you get the idea. As you do your own experiments, remember to try new things. Find fruits and vegetables that have never made it in your grocery cart before. Try different dried beans and lentils and the multitude of grains available such as buckwheat and quinoa — two I love and use often. To stay on budget, try online recipes first, and when you’re ready, start adding some vegan cookbooks to your library. Spring is right around the corner; it’s a time to try new things. Don’t skimp on the flavor. Happy vegan cooking!

LEADING YOUR BEST LIFE THROUGH FITNESS & NUTRITION CHOOSE TO LIVE WITH PASSION & PURPOSE

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NOURISH

Some akeHabits ’s MGood LetNew,

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

o carry over from February’s month of heart health, one of the key health factors — if not the most important — is your nutrition! What daily habits do you have? Are they good or not so great? Most people I have worked with eat one to two meals a day, sort of healthy, sort of not. They

overconsume caffeine and don’t get enough water. These are the most common habits I see. And, well, they are not the best. But instead of talking about healthy nutrition or going on about the benefits of nutrient rich foods, I am going to challenge you to pick up new and improved habits. Here you go:

6 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3

your * Increase water intake.

Add two to three more servings of veggies into your daily diet.

fresh fruits * Choose over candy, cookies or ice cream. your caffeine * Limit intake to one to two

cups or 100 mg a day. your * Increase protein, meaning such foods as lean meats, eggs and clean protein shakes. When talking about habit, it’s always about breaking them. Make them something you add in!

in the next issue

STRESS & EMOTIONAL WELL-BEING

Prescott.Healthy.Living PrescottHealthyLivingMagazine

Learn How to

NOURISH

COPE WITH GOUT

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

s we celebrate National Nutrition month, we are encouraged to eat a healthy diet and engage in regular physical activity to support a healthy body. However, there may be many reasons that could prevent one from being able to follow these common recommendations, and one of them is a condition named gout. Gout is a known form of arthritis that, during flareups, can cause severe joint pain lasting up to 12 hours in ankles, knees, elbows, wrists, fingers and toes followed by some joint discomfort that may last from a few days to a few weeks. Gout also causes joints to swell and become tender, warm and red, and limits one’s ability to walk and exercise. Risk factors include diet, alcohol consumption, weight, medical conditions, medications, gender, age and family history. It is caused by the accumulation of uric acid produced as a byproduct of the digestion of purines. This accumulation could be due to an overconsumption of foods high in purine or an

During flare-ups:

* Increase water intake * Follow a healthy diet follow * Closely the moderation recommendations listed under “remission”

* Avoid the following: * Beer, alcoholic beverages sauces * Gravies, made with meat

impaired kidney function. Adequate hydration and implementing a healthy diet rich in vegetables, fruits, whole grains, lean meats, low-fat dairy products, healthy fats, nuts, seeds and legumes is recommended. Further dietary management of gout depends on whether an individual is in remission or is experiencing a flare-up. During remission:

bran, wheat * Wheat germ (limit to no

at least 8, 8-oz. * Drink glasses of water daily

containing * Beverages fruit sugar (fructose)

intake of * Excessive high-fat red meats

* Follow a healthy diet * Eat in moderation: (limit to no * Oatmeal more than 2/3 cup

* Asparagus, cauliflower, spinach,

In addition, regular exercise (especially lowimpact) is an excellent prophylactic against gout as it supports a healthy body weight, improves circulation and is easier on joints.

70 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3

uncooked daily)

more than 1/4 cup dry daily)

* Meat and poultry lobster, oysters * Crab, and shrimp (limit to 1-2 servings daily) beans, peas * Dried and lentils (limit to 1 cup cooked daily)

mushrooms, green peas (limit to no more than 1/2 cup of these vegetables daily)

* Yeast, yeast extracts * Organ meats sardines, * Anchovies, herring, mussels, tuna, codfish, scallops, trout, and haddock; bacon; organ meats (such as liver or kidney); tripe; sweetbreads; wild game; goose

IN THE NEXT ISSUE

Travel

LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

laurie@roxco.com Visit www.nazluxuryliving.com

NOURISH HEALTHY

Recipes QUICK

Barbecue Shredded Chicken by Bailey Zygutis, Nutritionist, Vitruvian Fitness

For a sleep-supporting meal, try this high protein, full-flavor meat dish paired with veggies! Ph

o: ot B

ti s

2 lg

Chicken breasts

2 tbs

Avocado oil

1 cup

Chicken stock

1/2 cup

Sugar-free barbecue sauce

Pink Salt

1 2 3 4

Heat Instant Pot* to simmer.

Salt meat, then brown (1-2 minutes each side). Add chicken stock, switch to pressure cook mode, cover, and heat for 40 minutes. Once meat is cooked, shred with fork, drain

excess stock, then add your favorite sugar-free barbecue sauce (mine’s Primal Kitchen’s). Enjoy with steamed veggies for a simple low-carb meal or on sourdough bread for a filling chicken sandwich.

*Can also be done in skillet and slow cooker; browning meat in skillet, then slow cooking with broth in crock pot.

Food for Thought

Serves 4 | Prep Time 60 mins

Higher protein intake has been associated with deeper levels of restorative sleep. Protein promotes tissue and organ repair, aiding in recovery and assisting in a restful night’s sleep.

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

NOURISH KETO

One-Pan Egg Rolls in a Bowl Most egg rolls we eat today don’t contain any egg at all — they’re wrapped in rice paper. This ketofriendly dish with about 3 net carbs per serving puts the egg back in for extra protein and great flavor! All the other essential ingredients of this Chinese-American classic are here, including hearty meat, garlic, cabbage and green onions. A bit of sriracha is added for extra zest, but can be omitted if that’s a little too much heat for your taste.

1 lb

Pork or beef, ground

1 tsp

Garlic, minced

14 oz

Cabbage, shredded; or coleslaw mix

1/4 cup

Low-sodium soy sauce or coconut aminos

1 tsp

Ginger, ground

Egg

2 tsp

Sriracha

1 tbs

Sesame oil

2 tbs

Green onions, slices

1 2

In a large skillet, brown the pork or beef until no longer pink. Drain the meat if it’s excessively moist. Add the garlic and sauté for 30 seconds. Add the cabbage/coleslaw, soy sauce, ginger, and sauté until desired tenderness. Add a little water if you need more liquid to

cook the coleslaw down. Make a well in the center of the skillet and add the egg. Scramble until done over low heat. Stir in sriracha. Drizzle with sesame oil and sprinkle with green onions. Add additional soy sauce and sriracha if desired.

3 4

Serves 4 | Prep Time 35 mins

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

NOURISH GLUTEN FREE

Eggplant Marinara Slices 1 lg

Eggplant (2 small), ideally on the longer, skinnier end of the spectrum

2 tbs

Olive oil

2 tsp

Sea salt

1 25-oz jar

Marinara sauce with garlic

1 8 oz pkg

Thick-cut cheese slices (mozzarella or your personal preference)

1/4 cup

Basil leaves fresh

Red pepper flakes, as desired

1 2

3 4

Preheat oven to 375°.

Cut top of eggplant. Slice horizontally into 1/2 inch-thick slices. Toss with salt and let sit while oven heats up. After sitting for 30 minutes, pat eggplant dry with paper towels. Arrange eggplant slices flat on a parchment paperlined baking sheet. Drizzle with olive oil. Bake 15 minutes. In a shallow baking dish, spread about 1/2 cup marinara sauce on the bottom. Nestle eggplant slices into pan; it’s OK for

them to be touching. Put a dollop of marinara sauce onto each eggplant slice. Top with torn cheese slices, then a leaf of basil. Top each stack with another eggplant slice, then spread about 1 cup of sauce over the entire dish. Top with more torn cheese slices, to cover the dish. Bake for 20-25 minutes, until dish is bubbling and cheese is golden brown. Remove from oven and top with more basil and red pepper flakes.

Serves 4 | Prep Time 75 mins

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

With layers of cheese and marinara surrounding the slices, this gluten-free eggplant lasagna makes a great vegetarian dinner any night of the week. Roasting this nutritious, but sometimes disliked, vegetable after topping with salt brings out its natural sweetness by sucking the bitter liquid out.

NOURISH

VEGAN

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

Credit for the name of this recipe goes to my mom who had to feed nine of us growing up! Super Spuds are filling, great to feed a crowd and the ultimate comfort food.

4 lg

Russet potatoes, baked

2 cans

Vegan chili, warmed (Amy’s is a great brand or cook own from scratch)

Black olives, sliced Green onions, chopped Plant-based sour cream Plant-based four-cheese blend

1 2 3

Bake potatoes.

4 5

Place chili on potato first.

Heat up chili.

Add toppings in your favorite order.

While potatoes are still hot, slice open and cut up a bit before adding toppings.

Serves 4 | Prep Time 1 hour 15 mins

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

NOURISH

HEALTHY

Baked Sizzling Chicken Fajitas This recipe brings sizzling hot sheet pan chicken fajitas to your table in less than 30 minutes, the best part being that you just throw everything into one sheet pan! No skillets or stirring required.

FAJITA SEASONING: 1 tsp

Cumin

1 tsp

Chili powder

1 tsp

Paprika

¼ tsp

Garlic powder

¼ tsp

Onion powder

1 tsp

Salt

¼ tsp

Black pepper, ground

CHICKEN: 1 lb

Chicken cutlets (about 3-4)

4 tbs

Olive oil, divided

Red bell pepper

Orange bell pepper

Yellow bell pepper

Red onion

Limes, cut into wedges

¼ cup

Cilantro, fresh

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

Preheat oven to 400°. In a small bowl, combine cumin, chili powder, paprika, garlic powder, onion powder, salt and black pepper, then stir to combine. Set aside. Place chicken on a rimmed baking sheet and drizzle with 2 tablespoons olive oil. Sprinkle fajita seasoning on both sides of chicken, reserving about 1 tablespoon. Cut the bell peppers and the onion into ½-inch thick slices. Evenly

2 3

Serves 4 | Prep Time 35 mins

distribute on the baking sheet, then drizzle with 2 tablespoons olive oil and the reserved seasoning. Cook in preheated oven until chicken reaches an internal temperature of 165° and the vegetables are slightly charred, about 15-17 minutes. Serve with lime wedges and fresh cilantro. Serve as is or in tortillas with cheese, salsa, sour cream and guacamole.

4 5

NOURISH FAMILY FRIENDLY

Crispy Lemon Parmesan Chicken

3 lg

Chicken breasts boneless, skinless (cut horizontally for 6 thin slices)

½ tsp

Salt

½ tsp

Black pepper

2 lg

Eggs

2 tbs

Lemon juice (about 1 large lemon)

2 cloves

Garlic

Chicken breasts, fresh lemon juice, garlic, Italian breadcrumbs, panko breadcrumbs, eggs and Parmesan cheese make for a deliciously crispy coating on chicken breasts.

3/4 cup

Italian breadcrumbs

3/4 cup

Italian panko breadcrumbs

1/3 cup

Parmesan cheese, grated

For best results use the powdery Parmesan cheese made by Kraft and other brands because they’ll mix well with the breadcrumbs for a coating that’ll stick.

1 2

Heat oven to 400°. Prepare a cookie sheet by lightly spraying with cooking spray. Pound or slice the chicken breasts. Mix the salt and pepper (use more if you like) and sprinkle it over both sides of the chicken breasts. On a rimmed plate combine the eggs, lemon juice and garlic with a fork. On another rimmed plate combine the Italian breadcrumbs, panko breadcrumbs and Parmesan cheese. Stir together.

Working with one piece of chicken at a time, submerge first into the egg mixture and then into the breadcrumb mixture. Lay the chicken on the cookie sheet and repeat with remaining pieces of chicken. Spray the top of the chicken lightly with cooking spray. Cook for 15 minutes. Flip chicken over and cook for an additional 10-15 minutes or until temperature reaches at least 165°. Serve with a slice of lemon for drizzling over the chicken.

Serves 6 | Prep Time 45 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 3 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. No. 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

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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

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

Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320

Prescott Valley Dental Group 3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181

ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

PV Dentistry 8154 E Florentine Rd #B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083

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 Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com | 928.778.2421 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

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

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More MD 2286 Crosswind Dr. C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

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

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

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

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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. 3 8 1

Q&A Elisa

Olivier-Nielsen, MA, REGISTERED DIETITIAN NUTRITIONIST, EON CONSULTING

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy lifestyle represents daily choices promoting physical, emotional, mental, social and spiritual well-being. Approaches vary for each person depending on their current health and personal goals, and they may include healthy eating, exercise, smoking cessation, alcohol avoidance, journaling, joining a support group, pain management, etc. But we all want health promotion, increased energy level, reduced stress, improved sleep and a feeling of fulfillment and joy.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? As a teenager, I was very intrigued by the relationship between food and body

image. I went to college to learn for myself more about nutrition, health and exercise, which not only helped me with my own body image but turned out to be the first step into a fulfilling and exciting career.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER AND WHY? I favor aerobic exercise to support healthy heart and lung function while improving circulation and supporting weight management. I incorporate weight resistance to strengthen and maintain muscle mass and bone density. Lastly, I enjoy any exercise that incorporates stretching, such as Pilates, while reducing emotional stress, improving balance and fostering flexibility.

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

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY, WEEK? HOW OFTEN DO YOU EXERCISE, FOR HOW LONG? I go for walks for at least 30 minutes, five days a week; lift weights for about 20 to 30 minutes twice a week; and I perform different stretches daily in addition to dry-skin brushing to support my lymphatic system.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Self-care is identifying which practices allow you to show yourself some love! Take time each day to engage in activities that matter to you and bring you joy to improve health, reduce stress and increase self-esteem.

My go-to-way to practice self-care is to sleep! Studies highlight the health benefits associated with sleep including enabling our body to repair, heal, cleanse itself while allowing our mind to process and reconcile our day-to-day activities and emotions in addition to supporting hormonal balance and weight maintenance.

WHAT IS YOUR FAVORITE HEALTHY MEAL? Baked salmon, baked sweet potato “fries” and steamed broccoli drizzled with freshly squeezed lemon juice.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Stay hydrated!

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. 3

Articles inside

The Time for Good Sleep is Now

Get to Know your Hungers

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

Anyone Can Grow This Healthy Evergreen

Why Do I Wake Up Sleepy?

Know Nutritional Needs Before/After Workout

Breathe Deeply. Relax Deeply

Food is our Fuel & Sleep is the Catalyst to Healing

Does Microneedling Help Acne Scars?

TCM Recommends Dietary Therapy

Pick the Right Foam Roller to Sail Through Workouts

Great Posture Supports Great Health

Play Healthy & Have Fun

Tips to Getting Healthy Sleep

Elliptical vs. Stationary Bike: 2 Great Workout Options

Low-Impact Moves Good for Joints & Health

Mornings are Prime Time for Working Out

Hike Baby Granite Loop for Rocky Fun

Step into Weight Training with Confidence

Chronic Pelvic Pain & Urinary Symptoms

Avoid Caregiver Sleep Deprivation

Build Up your Sleep to Build Muscle

Help your Teen Develop Good Sleep Habits

Know the Basics of Sleep Apnea