Prescott Healthy Living - VOL. 3, NO. 4

VOL. 3, NO. 4 prescotthealthyliving.com

| RENEW | Write your Way Out of That Corner

| NOURISH | Nutrients Help Fight Effects of Stress Hormone

Stress & Emotional Well-being MONTH

Be Mindful About Signs of Stress

| PLAY | Run, Walk, Stretch, Kick, Lift & Dance Through Stress | PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |

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VOL. 3, NO. 4

CONTENTS

ional Well-being Stress & EmotMONTH Be Mindful About Signs of Stress Tips on Managing Emotional Eating

12 14

| PLAY | Run, Walk, Stretch, Kick, Lift & Dance Through Stress Hone your Technical Skills on Lakeshore Trail Model Balance to Help your Child’s Well-being Try Cardio Yoga for the Best of Both Take Hold of Stress for a More Healthful Life Local Events Most Powerful Antidepressant Has 4 Paws and a Wagging Tail Are 10K Steps a Day Enough, Too Much, Just Right?

Take 5 Days to Better Stress Management Stash These Essentials in your Gym Bag

20 22 24 26 28 29 30 32 34 36

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

Don’t Let Anxiety Take Over Assess your Stress: Distress vs. Eustress

16 18

| RENEW | Write your Way Out of That Corner Share Strength of your Smile Healthy Living Requires Emotional Well-being Vitamin B12 Injections Give Shot of Energy Air Purifiers Let Everyone Breathe Easier Pay Attention to Where your Pain Is Think ‘Raise your vibration’ instead of ‘reduce stress’ Depression is the Cloud Hanging Overhead Even in the Best of Times Get Control Over Sweaty Sleep with Cooling Pillows These 6 Movements Can Ease Hip Pain

| NOURISH |

38 60 40 62 44 64 46 66 48 68 50 Recipes 52 72-77 54 health & wellness 56 78-81

58 Q&A 82 Nutrients Help Fight Effects of Stress Hormone Deal with Stress One Step at a Time

Calculating Protein Needs is Complex, Doable Fast Vegetables for Impatient Gardners Don’t Pour From an Empty Cup

DIRECTORY

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

WANT TO RECEIVE Prescott Healthy Living Magazine

FREE* BY MAIL? *Arizona mailing addresses only.

www.prescotthealthyliving.com/copies

Stress

THE POSITIVE prescotthealthyliving.com

A

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

pril is Stress Awareness Month, something we all encounter as part of modern life.

The disconnect between the way things are and the way we want them to be can be disruptive to our minds and lives, even when there’s little we can do to directly affect the outcome.

Yet we always have the power to turn our attention to the upside of every situation. There may be extra cars on the highway but that means new neighbors, visitors and opportunities to our beautiful area. While gas prices are rising we can plan things closer to home and family and embrace healthier transport like walking and biking.

Positivity, exercise, healthy diets and the other coping mechanisms we talk about in this issue are essential to maintaining all dimensions of your wellness in the face of what burdens us. Prescott Healthy Living is here to help you live your best, least-stressed life!.

Live well,

Laurie

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: 1919 N. Trekell Rd., Suite C Casa Grande, AZ 85122 520.426.2074

Associate Publisher

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

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

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HEALTH

Dr. Hojat Askari

Lynell Cavner

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.

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.

Carl Johns

Founder & Medical Director, Thumb Butte Medical Center

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.

Cathy Clements

Dr. Anson Hooper

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. Anson Hooper is a dentist in Prescott and has a passion for oral health. He moved to the Prescott area with his family in 2018. He’s genuinely devoted to helping his patients with their dental needs and making them feel at home.

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.

Ken Lain

Carol Lucia Lopez

John Murphy

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.

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.

Owner & Master Certified Bowen Practitioner, Lynell & Company

Owner, Watters Garden Center

1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

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

Carol Lopez, CHt, PSYCH-K Facilitator

DDS, Hooper Family Dental

Founder, Make 100 Healthy

Owner, CoachSmart Consulting, LLC

Elisa Oliver-Nielsen

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

ENTHUSIASTS Catherine Robbins

Director of Fund Development, The Launch Pad Teen Center Catherine Robbins is director of fund development for The Launch Pad Teen Center.

As a parent of three, her passion for enriching the lives of youth derives from her recognition that today’s teens are tomorrow’s leaders.

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.

Chrissie Seals

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

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness Bailey Zygutis is a nutritionist and personal trainer with Vitruvian Fitness. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.

Blayne Soriano

Loree Walden

Level 2 CrossFit Coach and CrossFit Kids Coach

Marketing Manager, Yavapai Humane Society

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

Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010.

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

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

Dr. Karissa Walton is a licensed naturopathic medical doctor (NMD) who specializes in treating chronic pain and neurological conditions.

She is passionate about teaching her patients how to optimize their health and performance so they can live the life they love.

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. 4 11

FEATURE

l u f d n i M e B

ABOUT SIGNS OF STRESS Most of us are familiar with the emotional impact of stress, including anxiety, panic attacks, irritability and sometimes sadness and depression.

More difficult to identify, largely because of their similarities to signs of other forms of illness, are the physical symptoms.

W

hen we are in the midst of stressful events our bodies release such hormones as adrenaline and cortisol that heighten energy and awareness and often are helpful in dealing with the situation right in front of you.

But if it’s happening all the time, or if you find yourself slipping into fight-or-flight mode when it’s not helpful, these hormones cause inflammation and other problems that can reach your brain and every other organ within your body.

Stress overload can lead to pain in your chest or elsewhere, digestive issues, headaches, high blood pressure, sexual dysfunction and weakened immunity — but these can all signify several other problems as well.

How can you know the difference?

The first thing you need to do is be in touch with your brain, as well as your body, and be aware when you are experiencing stress whether

it’s short-term or chronic.

It may be a situation that just seems like part of life, and it is, but if it’s consuming much of your physical or emotional energy it is stress. Also observe anything in your body that feels “off” and whether or not it might be related to a previously diagnosed ailment.

Experiencing stress can lead to: tension or * Muscle tightness, which can lead to headaches when it’s in the jaw. symptoms * Digestive including acid reflux, constipation, diarrhea or general stomachaches.

*

Higher blood pressure or heart rate.

*

Worsening of such chronic conditions as heart disease or diabetes.

* Excessive sweating.

mouth and/or * Dry trouble swallowing.

dedicated to writing about stress and the way it affects you, emotionally and physically. This will help you identify what triggers stress and which symptoms may be tied to it.

* Heart palpitations. susceptibility * More to infection. * Skin rashes.

While it’s important to check with your doctor to ensure these symptoms are not caused by some physical malady, there are things you can start doing immediately to lessen stress’ toll on the body and mind, which is important even if they’re not manifesting physical symptoms: active — Even if you * Get have only one or two 10- or 15-minute chunks available during the day, try to take a brisk walk around the house or lift light weights. Physical activity is known to reduce stress and elevate mood while reducing its physical impacts.

* Journal — Keep a diary

no — Learn how * Say to turn down new responsibilities when you don’t have time or energy to devote to them. and disconnect * Connect — Make time to be with your family and your social circle for the invaluable support they provide, but don’t forget to carve out some alone time for relaxation and meditation. sleep — Many * Prioritize of the above tips can help you sleep easier but you can work on your sleep hygiene too by maintaining a consistent bedtime and avoiding electronics or heavy food for at least the last hour beforehand.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 1 3

FEATURE

g n i g a n a M n o s TipEmotional Eating

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

W

e have all experienced very stressful circumstances, especially since 2020. These highly volatile and unpredictable times have caused several changes to our conventional way of life, including our eating habits.

Stress leads to overeating (35% to 60% of people eat more when they are stressed), and it greatly influences the type of foods chosen, with a tendency toward foods higher in fat, salt, sugar and other carbohydrates.

Consequently, the main concern is that stress increases the intake of empty calories to one’s diet leading to excess salt, unhealthy fats and sugar consumption, which in turn may lead to changes on blood sugar, insulin, and stress hormone levels, especially cortisol.

Part of the fight-orflight reaction, cortisol is a hormone released by the adrenal glands in response to fear or stress.

It raises blood sugar levels, raises blood pressure and regulates immune function.

When cortisol levels remain chronically high, it can contribute to the development of high blood pressure, prediabetes, diabetes, obesity, increased abdominal fat, decreased bone mass, brain function changes, memory loss, depression, suicide, insomnia and poor wound healing.

It is important to be aware of whether certain emotions or stress are the driving force behind your eating habits and food choices. Learning techniques for stress management will certainly lower cortisol levels and reduce your chances to develop some of the conditions listed above.

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

The following suggestions are beneficial to help reduce stress and cortisol levels, and may minimize cravings for less healthy foods: alcohol * Limit intake, as it elevates cortisol levels.

*

Replace refined carbohydrates (white rice, white pasta, white breads, sugary drinks, candy, etc.) with complex carbohydrates (whole grains, fruit, dark chocolate-dipped nuts, etc.) more often. fatty fish * Choose such as salmon, tuna or lake trout at least twice a week.

Add a *serving of protein with each meal and snack.

on unsweetened * Sip black or green tea during the day.

* Chew sugarless gum. practices * Incorporate of mindfulness and meditation. in exercise * Engage regularly, especially a modality that will help you to relax. quality time * Spend with family, friends or a romantic partner. a fun activity * Schedule at least once a week.

* Laugh often. to listen to * Choose relaxing music daily. to have at * Strive least seven hours of uninterrupted sleep every night.

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FEATURE

Don’t Let Anxiety TAKE OVER

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

L

ike its cousin stress, anxiety can be helpful in certain circumstances.

It sharpens your senses and keeps you on alert for important dates and occasions.

But if it doesn’t dissipate once that worrisome event has passed, it can become a problem.

When it hangs over your daily life and isn’t connected to any currently threatening circumstances, anxiety can seriously damage your mental health, cognitive function and physical well-being. It keeps you constantly worried or tense and often leads to physical symptoms.

Living with a sense of dread isn’t really living.

You need to be aware of the signs you might have an anxiety disorder and talk about them with your primary care physician.

health, finances, family relationships and job, it’s time to try to step back and ask why. seems to trigger * Itphysical symptoms.

When your anxiety keeps you up most of the night it can lead to a cascade of other health troubles you don’t want to also be worrying about. It can also cause fatigue, play havoc with your digestive system, produce muscle aches, trembling, elevated heart rate and shortness of breath. interfering with * It’s your daily life. Fatigue, depression, difficulty concentrating, recurring headaches, nausea and other manifestations of an anxious mind can make doing your job, maintaining

about more than * It’s one part of your life.

If your anxiety is primarily rising from one space it’s more likely to be a transient issue. If you’re consumed by anxiety regarding your

1 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

your home, getting adequate exercise and other basics increasingly difficult to keep up with. don’t have any * You pre-existing diagnoses, medications that could be responsible.

Some conditions create similar symptoms including heart disease and hypothyroidism, as well as prescription or nonprescription drugs. Your doctor may evaluate you for these before referring you to a mental health professional.

feel it more days * You than not for more than six months. This is the medical field’s standard definition for generalized anxiety disorder, but if you’ve been living with excessive anxiety for “only” three months and it’s negatively affecting your life, you don’t need to wait for another three to ask for help.

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FEATURE

Assess your Stress: Distress vs. Eustress

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

A

lthough the contemporary term “stress” is frequently used and well recognized, the biological concept of stress was not popularized until the 1950s.

Stress is broadly defined as a “response to an environmental demand or pressure,” and although it is often associated with something negative, harmful or unhealthy, stress itself isn’t inherently problematic.

Not all stress has the same effect.

There is another form of stress recognized as “eustress” that has positive and beneficial effects on the mind and body. This type of stress can improve physical stamina, increase self-esteem and enhance work productivity.

Some examples of eustress include physical stressors like exercise, heat/ cold exposure, intermittent fasting and emotional stressors such as starting a new job, taking a vacation or working on meaningful projects and hobbies.

Research has shown that it is possible to shift from the negative form of stress —

“distress” — to eustress with the help of some physical and mental changes. Since it is impossible to eliminate stress from your life, here are some tips on how to shift from distress to eustress:

at a rhythmic pace signals safety and can help manage thoughts, mood and experiences and bring about a healthier stress response.ds.

PERCEPTION

Adaptogens have been used for centuries to counteract the effects of environmental and emotional stressors.

Some that have shown to be especially beneficial include ashwagandha, holy basil, astragalus,

Adopting an optimistic outlook and experiencing life with a positive attitude can change your mental health and can even shift your physiological reaction to stress. Finding meaning in challenges and seeing stressors as opportunities for growth also can lead to improved stress resilience.

EXERCISE Movement is one of the quickest ways to shift from a state of distress to eustress.

Research reveals that being physically active improves the way the body manages stress because of the changes seen in hormones and neurotransmitters in the brain that affect mood and mindset.

PACED BREATHING Breathing often becomes fast and shallow when in a state of distress.

Slowing down respiration

1 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

ADAPTOGENIC HERBS

licorice root and rhodiola.

Common negative health consequences from distress include chronic fatigue, sleep disturbances, depression, anxiety, hypertension, headaches and reduced immune function.

If you are experiencing negative health consequences from distress or looking to optimize your stress response, seek out an integrative health care provider.

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PLAY

Run, Walk, Stretch, Kick, Lift & Dance THROUGH STRESS

We’ve all experienced the freedom movement gives us, if only briefly, from stress. Even getting up from our desks to go yell at someone takes us out of our emotions ever so slightly.

That effect is multiplied exponentially with higher-intensity workouts releasing powerful bursts of endorphins to produce the famed “runner’s high” that many of us have learned to crave.

T

he benefits of working out increase our well-being on all fronts — stronger hearts and lungs, better mood, more energy, more restful sleep, faster metabolism. They all help us cope better with stress and anxiety.

It calms our minds by bringing our focus back to our bodies, and its repetitive motions can function as “meditation in motion.” It builds selfconfidence and can promote social interaction.

Every type of exercise can foster these positive effects, but let’s take a look at five moderate- to high-intensity activities especially good at being the escape valve we’re looking for!

WALKING We’ve already talked about “runner’s high,” but

walking at a moderate or brisk pace is more achievable for a lot of people and can be just as effective at unloosing those happy endorphins, raising spirits and getting the heart beating strong.

Walking in a park or natural environment gives you the most bang for each step, but walking inside your home, in a gym or a mall is a fantastic stressbuster.

YOGA The ancient practice is one that generally comes to mind when we talk about stress- or anxiety-relieving exercises.

Beginners should start out with the gentler forms that consist of slow movements and static stretching, like hatha or yin yoga. The meditative nature of the movements and the deep breathing

that accompanies them are tailored to boost the relaxation response.

KICKBOXING This is one of the best workouts to choose to release pent-up frustration and anger. Punching and kicking are two of our instinctual responses to these emotions, and this discipline is a chance to do it without hurting yourself or anyone else, as long as you don’t overdo it. You’re taught controlled movements that bring your thoughts back to the present moment and boost your mental and physical strength.

STRENGTH TRAINING Another activity that floods your body with endorphins and requires your full attention, weightlifting or strength training yields results

you can feel after every session, both in the tightness of your muscles and the more sculpted body you can see in the mirror. This increases your self-esteem and helps you feel more competent about tackling any other problems that cross your path.

DANCING Who doesn’t love to unleash their bodies to the rhythm of their favorite song? Some people are more comfortable doing this in front of a crowd than others, but that doesn’t need to stop you from trying it in the comfort of your own home. This can be as simple as turning up your favorite artist’s channel on Pandora or as targeted as following a dance-based program like Zumba or Dance Cardio.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 2 1

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

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Elevation: 5160' (low) - 5220' (high) 1.97 Miles - One Way (Lakeshore Trail) Trail Uses:

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There are two benches at the Lakeshore Trail’s southern entrance with a sweeping view of the lake that draws you onto the rocks for even more striking vistas over the calm blue water. Then the F ! dots veer away from the water’s edge into a climb up the rocks to perhaps il e Tra Watso n Lak the best lake-gazing along its 2-mile length, from a higher vantage point rewarding fancy footwork and persistent pedaling over slick rock.

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The route kisses the lakeshore twice more at two inviting coves, the second of them the famous Secret Cove that has a spur trail extending along its north shore for an extraordinary view over the kayakers skirting the canyon walls.

After this, the trail winds deeper into the craggy Dells following narrow passages past steep rock faces and tenacious trees before its junction with the even more rugged Over the Hill Trail before bringing our intrepid adventurers back to the Peavine.

La

he City of Prescott’s Peavine Trail is the centerpiece of its network of paths — a wide, accessible route along Watson Lake’s shoreline that stuns with its views of the water and the towering cliffs that surround it. It follows a former railway bed.

And then there’s the Lakeshore Trail, a singletrack path pasted onto the rocks closer to the water beginning a mile from the Peavine’s southern gateway, eventually meandering into rocky wilderness deeper in the Granite Dells. The City website describes this as “really a suggested route” rather than a trail because users are free to explore beyond the white dots onto the surrounding granite surfaces.

It beckons to well-versed hikers and mountain bikers with slippery ups and downs that can get their hearts and lungs pumping, and it recruits every muscle to keep them upright. It’s a test and a treasure for dedicated trekkers, climbers and riders looking to upgrade or maintain their skills.

Flu m eT r ai

T

Trail

PLAY

The City of Prescott’s Lakeshore Trail is a side loop beginning about 1 mile north into the Peavine Trail that takes you onto the scenic and slick rocks on the eastern shore of Watson Lake. It has six junctions taking you back to the Peavine, giving you several opportunities to bail if you need to take a break from all of its scrambling and balancing.

It’s a great workout for experienced hikers and bikers familiar with the granite surfaces that make the Dells so unforgettable. It’s popular with both kinds of users, so remember your “share the trail” manners.

To reach the trail take Prescott Lakes Parkway northwest from state Route 69 or southeast from state Route 89A, turning onto Sundog Ranch Road (Yavapai Humane Society is at the intersection) and proceeding to the Prescott Peavine Trailhead, which will be on the left. Travel the first mile of the Peavine to the Lakeshore trailhead on the left and follow the white dots.

Parking fees: $3 Uses: Hiking, mountain biking Distance: 2 miles Level of difficulty: Difficult Elevation: 5,160 feet to 5,220 feet

Photo: Martha Court | Map: City of Prescott

LAKESHORE TRAIL

PLAY

Model Balance TO HELP YOUR

Child’s Well-being

by Catherine Robbins, Director of Fund Development, The Launch Pad Teen Center

M

anaging stress and fostering emotional wellbeing requires conscious effort. Learning how to remain in balance early in life gives one a powerful tool for adulthood.

The definition of balance is: (1) an even distribution of weight enabling someone/something to remain upright and steady, (2) a condition in which elements are equal or in the correct proportions.

We often see balance as being unattainable because we think we lack the time, energy and/ or money to achieve it.

Dealing with stress in effective, healthy ways can be difficult for everyone, especially youth.

However, there are things we can do to remain calm no matter how stressful life becomes. Breath work is a simple, powerful tool that can be used to slow a racing heart and calm oneself in times of stress.

There are many breathing exercises for children and adults. One

fun technique for teaching children deep breathing is called Flower Breath; imagine smelling a flower.

Breathe in through your nose and out through your mouth slowly. Remember to “stop, breathe and be mindful and aware of the present moment.”

Most times, our commitments can make balance seem out of

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reach. Modeling balance in your own life can help your child learn to find balance in theirs.

Set aside time to play with your child, even as they get older. The “play” may change with age, but they don’t stop needing those meaningful connections with their parents. Whether it’s a jigsaw puzzle, board

game, tossing a ball, or shooting hoops, find something to do with your teen. If you are met with resistance, keep trying to find an activity you can both agree on.

Get outside. Taking a walk or hike is a great way for teens to get out of their heads and into their bodies. Much like breath work, physical exercise forces one to be present in the moment. Exercise releases endorphins, a natural mood elevator and can create a sense of achievement that boosts self-confidence.

The Launch Pad Teen Center offers after school and weekend day-hikes and outings, as well as 5-day outdoor camps during school breaks for youth ages 12 to 18.

Visit our website www. thelaunchpadteencenter. org for more information.

Keep in mind that balance can be achieved when we prioritize our commitments and pursue more of those things that bring us joy.

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?

Call us for Guidance and help.

LEGAL

CoachSmart Consulting recognizes the challenges you face when going through any life transition. We provide personalized solutions and resources to help you get organized and manage the stress involved in managing these new tasks.

MEDICAL

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www.coachsmartconsulting.com 520-906-4921 • Prescott, AZ 86303

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NOW

IV vitamin therapy gives your body the hydration it needs to function properly to fight off illnesses and leave you feeling your best every day.

To feel, think, and perform at an optimal level, your body needs vitamins, nutrients, and antioxidants.

Our Nurse practitioner will get a thorough history and can custom blend an IV drip that delivers exactly what you need to your bloodstream.

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o i d r a C y Tr

Yoga

for the BEST OF BOTH

The ancient practice of yoga has endured through today due to its uniquely soothing, meditative style and ability to improve flexibility posture, balance and other crucial muscle-based skills.

It’s evolved down multiple paths since its beginnings thousands of years ago, and that adaptability has been critical to its success.

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ardio yoga was developed to kick the intensity a few notches higher for those who want to get their heart rate up by pushing through the asanas, or poses, at a faster pace. You can increase the intensity even more by wearing ankle or other types of weights.

The result is a more dynamic, demanding form of exercise that those accustomed to gentler formats may not be able to immediately keep up with, though it’s a worthy goal.

These are some of the many benefits you gain from cardio yoga routine, whether it’s done in an in-person class or virtually:

WEIGHT LOSS Most forms of yoga don’t reach the intensity of cardio

and aren’t recommended for weight loss goals, although its potential for increasing muscle tone is well documented.

Cardio yoga is estimated to burn more calories than some fitness activities including moderateintensity walking or use of an elliptical but is less effective than jogging or biking at an average pace or hiking.

Cardio yoga does aid weight loss, but like any other exercise needs to be paired with a nutritious diet that creates a calorie deficit.

STRESS RELIEF Yoga is the go-to for many people seeking stress relief. It’s meditative, it focuses on breathwork and requires attention

to your body that leaves little room for thinking about non-immediate situations putting you under pressure.

These elements are present in cardio yoga, and the endorphin surges that come with constant movement makes it a great way to release tension throughout your body.

MUSCULAR STRENGTH Yes, we’re talking about cardio yoga, but it’s also magnificent for building and toning your muscles, particularly in the core.

Almost every yoga pose qualifies as a bodyweight move, which strengthens muscle, burns fat and boosts your metabolism for weight loss and improved heart health.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 27

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old Life Take HHealthful OF STRESS FOR A MORE

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

S

tress is a normal response to “stressors”— either internal or external circumstances that are difficult, upsetting or scary.

Internal stressors: Distressing thoughts or memories, physical sensations (pain or discomfort) and emotions (sadness or anger).

External stressors: Concerning event, situation or circumstance that has the potential to negatively impact a person or something or someone they care about.

TYPES OF STRESS

*

Eustress. Positive stress that is helpful and motivating. This type of stress helps motivate people to work hard, which can improve their performance and help them reach their goals even in the face of challenges.

This type of * Distress: stress is negative and associated with feeling “stressed out.” Distress causes people to feel overwhelmed — anxious.

Physical and psychological symptoms can appear (headaches, tension, insomnia, inattentiveness, or irritability.)

EFFECTS OF STRESS Long term “on” from stress produces a heightened adrenaline response in which we engage in a fight or flight response.

Continued stress produces continued cortisol production. This leads to low energy and lack of motivation; illness, with the body wearing down; fatigue, which can lead to sickness and disease.

A partial list of stress related symptoms include: breathing * Addictions, problems, depression, digestive disorders, eczema, fatigue, gallstones, headaches/ migraines, gallstones, indigestion, inflammation, nausea, overweight, psoriasis, ulcers and viral infections. difficulty * Forgetfulness, with concentration, confusion, trouble making decisions and PTSD. of hopelessness, * Feelings isolation, guilt, worthlessness, constant sadness, feeling blue, fearful, worry, anxiety, crying spells and loss of interest in activities or hobbies.

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COPING Our tolerance for the stress event, our own triggers (personal, social, psychological or environmental), our personality traits and how we respond have a role in the management of our stress.

Some effective coping strategies include: Take deep * Breathing. breaths in through the nose, holding for 5 seconds and exhaling through the mouth; repeat 3 times.

Get 6 to 8 hours * Sleep. of sleep per night, stop electronic viewing, no caffeine or alcohol 1 hour prior to bedtime.

Use blackout curtains.

Do yoga * Meditation. focusing on imagery, mantras or visualization.

Go for a walk, * Exercise. to the gym, take Zumba classes, lift weights or use workout videos. nutrition. * Sound Implement a diet with low fat, low sugar, low carb and less red meat. management. * Time Make to-do lists, putting appointments in Google calendar for daily tasks. life coach. * Personal Engage in conversations with a life coach to put together a strategy for dealing with your stress.

Local

EVENTS APRIL 1-3 Man Camp

Prescott Pines

APRIL 3

NAZ Wranglers vs. San Diego Strike Force Findlay Toyota Center 3:05 p.m.

APRIL 23

Granite Creek Clean Up Granite Creek Park 8 a.m.

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 Itty Bitty Sports Youth (NFL) Flag Football League

ONGOING EVENTS: Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays 10 a.m. to 1 p.m.

YRMC Parking Lot

www.prescottfarmersmarket.org

Garden Classes

Saturday mornings 9:30 a.m.

Watters Garden Center

Prescott Valley Farmers & Artisan Market

Sunday mornings 9 a.m. to 3 p.m.

3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

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Most Powerful Antidepressant HAS 4 PAWS AND A WAGGING TAIL

by Loree Walden, Marketing Manager, Yavapai Humane Society

T

here is nothing that compares to the pleasure of coming home to a faithful furry friend. The unconditional love of a pet can do more than keep you company; pets decrease stress, improve heart health and even help with emotional well-being.

Interacting with animals has been shown to decrease levels of cortisol, a stressrelated hormone, and lower blood pressure. It’s also been proven that animals can reduce loneliness, improve your mood and help with feelings of anxiety in different circumstances.

Therapy dogs are specifically trained for this and are often brought into

nursing homes, retirement centers and hospitals to help reduce patients’ anxiety and stress.

“Dogs are very present.

If someone is struggling with something, they know how to sit there and be loving,” says Dr. Ann Berger, a physician and researcher at the NIH Clinical Center in Bethesda, Maryland. “Their attention is focused on the person all the time.”

The Prescott Police Department recently was given a therapy dog named Eden. In a recent letter to the community, Amy Fillingim, Senior Victim Advocate, stated “Once Eden comes on board, she will be assigned to our Victim

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Services Unit where she will provide comfort and support to victims of violent crime in our community.”

“Eden will have the unique training and opportunity to be present with children and adults during law enforcement and forensic interviews, in court hearings, and if needed, Eden can lay at the feet of a victim if they are called to testify, providing much needed stress relief and comfort during such a frightful and emotional time.”

“In addition to these duties, Eden will have a second and equally powerful purpose.

She will provide the same comforting support to members of our staff. From patrol to investigations,

dispatch to records, when Eden is not working with a victim, she will have the freedom to roam the station and provide stress relieving ‘play time’ with our staff.

Eden will furthermore have dedicated time in our dispatch center and will be brought in to aid when debriefing staff on critical events.”

Whether they are providing support as Eden or they’re sitting on your lap while you watch TV, these animals are there for us 100%; no questions asked, no judgement, just pure unconditional love.

Visit www.yavapaihumane. org to see the furry friends at Yavapai Humane Society waiting to change your life.

PLAY

Steps a Day K 0 1 Are ENOUGH, TOO MUCH, JUST RIGHT?

The 10,000-steps-per-day goal set by Fitbit and other fitness trackers is so ingrained you may think it was handed down along with the Ten Commandments.

It actually was spawned by a rudimentary pedometer released by a Japanese company after the 1964 Tokyo Olympics as Manpo-Kei, or the “10,000-Step Meter,” written with two Japanese characters that looked like a person walking.

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his figure wasn’t arrived at through either science or religion, but as a marketing ploy.

How well does it stand up to scrutiny?

Two recent studies found older women who walk 7,500 steps and middle-aged adults who take 8,000 steps daily face about half the risk of dying as those who take half as many steps, after which longevity dividends tend to level off. So Manpo-Kei wasn’t that far off in hitting the target for the optimal number of daily steps.

There are other reasons why the 10,000-step goal has stayed relevant through the decades.

Most people take around 30 minutes to accomplish this, which happens to add up to the 150 minutes of moderate-intensity activity recommended by the Centers for Disease Control and Prevention.

It’s an easy and impressive-sounding objective to remember and there are virtually no barriers to entry, with reliable pedometers costing $15 or less and higher-end fitness providing other valuable data like heart rate and approximate calories burned.

Walking more than 8,000 steps per day will improve

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your muscle tone and may bring an additional mental health payoff.

Your ideal fitness goals will depend on many factors and may not involve steps at all if your passion lies with something like swimming or cycling. Kids and teens may have energy to spare after 15,000 steps in 24 hours while some women in their 70s may

only be able to do 5,000, which the research shows can lower their risk of dying by half over others who walk half as far.

If you want to boost your daily step count closer to the magic “10K” daily goal, experts suggest adding 1,000 steps each week you are able until you reach your target — and then consider a higher one!

You can’t look at a sleeping cat and be tense.

— Jane Pauly

928.445.2666 www.YavapaiHumane.org

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Take 5 Days TO BETTER

Stress Management We all run into stressors every day, whether we see them as an annoyance, challenge or nightmare.

Try setting aside five days for taking steps to strengthen your skills for coping with practical and emotional pressure.

1. MAP OUT YOUR RESOURCES Draw a diagram, chart, list or whatever image works for you of the people and places (books, workouts, locations, etc.) you turn to for enjoyment, advice and comfort. Glance at it when you’re not sure where to turn for the most relevant support.

2. MAKE A LIST OF ALL YOUR “WINS” FOR THE DAY Whether they’re massive or miniscule, write down every positive accomplishment of the day to remind yourself of what you’re able to do now and in the future.

3. ORGANIZE ONE SMALL SECTION OF YOUR HOME When you’re feeling overwhelmed by the clutter in your house and the effort it will take to undo it, start by tackling one small space, like a cupboard or desk, and make a priority to keep it in order for at least a week so you know you’re capable of it elsewhere in your household.

4. DEEPEN YOUR BREATHING Many of us have lost the skill of belly breathing to a frenetic world.

Schedule at least two times during the day

to practice this by lying down in a comfortable position and placing your hand on your belly and feeling it expand as you inhale and flatten as you exhale.

5. ADD AT LEAST 30 MINUTES OF MODERATEINTENSITY MOVEMENT TO YOUR SCHEDULE We do hope you are doing this already. If you are, try adding 30 more minutes if you can. If not, it’s essential for your brain health and stress management skills to add this to your routine most days of the week.

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h s a t S

THESE ESSENTIALS IN YOUR

Gym Bag Packing your gym bag is a delicate balance.

You don’t necessarily want to feel weighted down by your gear as you head to your cardio or lifting session. You do want to have everything you need before, during and after an effective workout, ready to go by your front door or in the car.

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ake a look at this list to get yourself started, though your must-haves are going to depend on what you’re planning to do and what you need to support your fitness and wellness goals.

togs and shoes * Gym — If you’re unable to come to the gym in your workout clothes every day, you must find room for these.

There’s no easier out of a workout than still being in your work clothes.

After a full day’s work it

can take superhuman resolve to go home, get your clothes and then go back to the gym. bottle — Don’t * Water assume you’ll be able to grab a disposable bottle on the way. Even if you can, it won’t keep the contents as cool as you’d like them to be, and you don’t want to get into this landfill-clogging habit. snacks — * Post-workout Even if you have a routine that includes fresh

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food to replenish you after beating yourself to a pulp in spin class or a HIIT session, keep a few nonperishable snacks like nuts and seeds, dried fruit, jerky or protein bars to ensure you have something available to you quickly.

— A 2021 * Earbuds survey of 2,000 people commissioned by RockMyRun found 65% of respondents have “no motivation” to work out if they aren’t listening to music while working

out. Don’t forget to bring your buds with you so you can get caught in a good “jam.”

— It’s best * Towels to have two, one for wiping yourself off and the other for wiping equipment off. shampoo, * Dry deodorant and face

wipes — You’re probably going to have to stop at the supermarket or pick up the kids after you’re done at least once in a while.

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RENEW

e t i r W your Way OUT OF THAT CORNER

Journaling is a frequently recommended activity for people experiencing stress, whether it’s caused by physical illness or emotional strain.

Spending a little time to label your emotions and recognize triggers for negative reactions help many journalers identify their concerns and prioritize which ones to tackle first through problem-solving or recalibrating their responses.

W

hile growing up, many children and adolescents benefit from writing in a diary, a place where they can share their deepest thoughts and emotions without fear of judgement or interference. Keeping a journal or diary (the words are pretty interchangeable, though diaries are defined as having daily entries) serves the same purpose for adults, Research has shown that journaling can reduce anxiety for women living with multiple sclerosis, help college students and others struggling with depression, allow trauma victims to heal more quickly and improve memory and focus for people of all ages.

Best of all there are no hard-and-fast rules.

You can buy a pretty or sleek notebook for the purpose if you like, type it on your computer or phone, or grab whatever stray scraps are on hand at home or work.

You can use words, pictures, photos, songs, diagrams — whatever language makes sense to you at the moment.

Yet there are some things you can do to help ensure you get the most benefit from your journaling habit:

*

Journal at consistent intervals. Like any other habit, journaling is most easily ingrained into your schedule by doing it around the same time every day or attaching it to a compatible daily activity like drinking coffee at home or during breaks in your workflow.

doesn’t mean * Quantity quality. You don’t have to write pages at each setting to make progress, especially at the beginning. Try making a rule of writing one sentence down every day or two, adding to it only if you want to. More often than not that’s enough to get you started on a more extensive entry. look for * Don’t perfection. This is the time to let your thoughts flow onto paper without worrying about spelling, punctuation or if what you’re writing or drawing will make sense to anyone else. The journal is for the unfiltered you, and there’s no reason to show it to anyone else unless it would be helpful for you.

what you’ve * Read written. Give yourself time to read over your entries, again without letting “mistakes” trip you up. This is crucial for spotting unhealthy triggers and patterns so you can begin to see them for what they are and step away. prompts when * Use you feel stuck. When you don’t know how to begin or want to try a different approach you can find tons of websites or books with writing prompts, both practical and fantastical.

Here are a couple to start with: “What made me feel good today?” “How can I improve tomorrow?”

“Is there a hobby I would like to start?”

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 39

RENEW

Share

STRENGTH of your Smile

by Dr. Anson Hooper, DDS, Hooper Family Dental

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here’s an old adage that it takes more effort to frown than it does to smile, and although there’s little evidence to support that, we do know that smiling provides several real-life benefits.

After a long stressful day, offering a smile isn’t always the easiest thing to do, but if you can take it upon yourself to crack a smile, you’ll certainly feel better!

For many of us, a smile is the first thing we notice when meeting someone.

Smiling not only offers a mood boost, but it helps our bodies release hormones that provide numerous health benefits, including:

* Reduced stress * Reduced pain * Reduced blood pressure * Strengthened immune system For many of these benefits it’s a cascading effect. When we smile, our brain releases molecules called endorphins to help fight off stress. Endorphins can act as a mild pain reliever, while other hormones released can serve as antidepressants.

It’s suggested that because of these neurotransmitters released, smiling can help us recoup faster after stressful situations and lower our heart rate. There’s even evidence that forcing a smile can boost our mood and overall happiness.

That being said, if you’re suffering from depression or anxiety you should talk to your physician immediately about the best treatment options for you.

Smiling also can play a role in the health of those around us.

We’ve already discussed how our brains react when we smile, but we’re also rewarded when we see others smile. Seeing someone else smile activates the reward center of our brain and reduces our overall stress levels.

One Swedish study suggests that we can’t help but react with a smile of our own when we see someone else smiling — so smiling is infectious!

Next time you feel like you could use a pick-me-up, try a toothy grin, and it could give you the lift you’re looking for!

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And if you’re already in a good mood, pass along the good vibes by flashing those pearly whites at a stranger!

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THREE LOCATIONS TO SERVE YOU PRESCOTT

PRESCOTT VALLEY

928-445-7085

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3124 Willow Creek Rd.

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928-208-4309

www.thumbbuttemedicalcenter.com

“It’s not stress that kills us, it’s our reaction to it.”

—Hans Selye

Hello to healthy joints.

Outstanding and comprehensive orthopedic care from Dignity Health, Yavapai Regional Medical Group, Orthopedic Surgery.

An injury, medical condition, or the wear-and-tear of life—they all keep you from your favorite activities. The team at Yavapai Regional Medical Group, Orthopedic Surgery, helps restore your health. We specialize in joint replacements, knee arthroscopy, hand and shoulder surgery, fracture care, tendon repair, joint injections and, most of all, helping you enjoy life again.

We schedule emergency, same-day and next-day appointments.

For more information, call (928) 708-4545 or visit DignityHealth.org/YRMG.

RENEW

Healthy Living

Requires Emotional Well-being “Their eating and drinking was moderate. Their rising and resting had regularity. They did not tax themselves with meaningless work.”

—Nei Jing (Yellow Emperor’s Classic of Internal Medicine)

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

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he Nei Jing is framed as a conversation between the Yellow Emperor and his physician about healthy living.

When we see the term “internal medicine” in the title, our modern mind thinks of a text that may outline the principals of treating disease.

Here, the term “internal medicine” is more about the alchemy of health and how

we can conduct ourselves in daily life to achieve and maintain optimal health and longevity. This is the point of the magazine you are now reading, and dare I say, should be the point of national and worldwide systems of health care.

In many ancient Chinese writings, simple statements, such as the text above, carry deep and profound meaning and should be

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contemplated for some time in the context of meaning to the reader and how it may relate to the reader’s life.

These three lines are the answer to a question about how the people of ancient times lived healthy lives of 100 years or longer.

The first two lines relate to the care of the physical body in terms of diet and rest. These two things can

certainly be a factor in emotional well-being, but the third line fully embraces the concept of stress and emotional well-being.

It is a life task for each of us to consider what it might mean to tax ourselves with meaningless work and what it might mean to bring meaning to our work — to our life.

This task is not simple or easy; it is often a long journey. The ancients have given us some helpful practices to engage with along the way to help us in achieving health in body, mind and spirit, and to aid us when we get off the path and need a little healing — or maybe more accurately, a little insight.

These ancient practices are meditation, tai chi, yoga, acupuncture, herbalism and the all-important art of touch — massage and bodywork. In the best sense, these practices are not here to fix you, but to guide you on your own individual journey to health, wholeness and emotional well-being.

Great Teeth. Great Smile. Great Life.

General Dentistry  Esthetics  Same Day Crowns & Implants

Call Us Today To Schedule An Appointment!

Anson L. Hooper D.D.S. 802 Schemmer Drive  Prescott, AZ

928-778-2421  www.hooperfamilydental.com

RENEW

Vitamin B12

s n o i t c e j In GIVE SHOT OF ENERGY

by Aymee Wilson, Founder, Wilson Aesthetics

A

re you feeling tired every day even after those energy drinks and several cups of coffee?

You may be an ideal candidate for vitamin B12 injections to boost the immune system and get a sold dose of focus and energy. Vitamin B12 injections can help tiredness, heart issues, neurological damage, muscle weakness, mood changes and variations in hormones.

Vitamin B12 is a vital vitamin needed by the body for the proper functioning of the brain and nervous system.

With quick, fast and effective results, these injections are an ideal solution for your tiredness when taken after analysis from your health care provider. Vitamin B12 injections are one of the highly proven ways for the body to absorb the nutrient.

Are people deficient in vitamin B12? Do you need it?

The recommended daily intake (RDI) of vitamin B12 is 6 micrograms per day.

Deficiency is common, especially in people who follow a vegetarian or vegan diet. It’s thought that up to 90% of people following these diets have a deficiency. This is because B12 is only found naturally in animal foods.

However, vegans and vegetarians are not the only ones deficient. Even some meat-eaters don’t absorb it very well.

Unlike other vitamins, the absorption of vitamin B12 depends on a protein produced in your stomach called the intrinsic factor. It binds to vitamin B12 so you can absorb it into the blood.

People who don’t produce enough intrinsic factors can become deficient.

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Deficiency is particularly common in elderly people.

Other people at risk of deficiency include those who have had intestinal surgery, including weight loss surgery. Those with diseases that affect the gut, such as Crohn’s disease or celiac disease, also are at risk.

How often can you take B12 injections?

The frequency of taking vitamin B12 injections will change depending on the cause for opting for injections and tested B12 levels before starting the treatment.

Your vitamin B12 levels can be accurately checked by a simple blood test. It is important for your doctor to know what amounts of vitamin B12 are suitable for your health requirements.

To learn more, call Wilson Aesthetics at 928.350.5484 or write info@wilsonaestheticsaz.com.

RENEW

Air Purifiers LET EVERYONE

Breathe Easier Rising asthma rates and concerns about indoor pollution and airborne viruses have led to increased demand for air purifying technology, especially HEPA (high-efficiency particulate arresting) filters.

T

hese have become the standard for reducing the concentration of particulates in indoor environments, while activated carbon filters are more effective in capturing harmful gases and odors.

Most high-quality air purifiers contain both.

When used together, HEPA and activated carbon filters can remove up to 99.97% of particles 0.3 microns or smaller, along with most larger molecules.

Air purifiers bring many benefits to the homes, protecting those with allergies, asthma and other lung-related conditions from triggering substances while reducing the likelihood others will develop such health problems.

*

Relieve asthma symptoms — The Centers for Disease Control and Prevention estimates one in 12 Americans has asthma. Dust mites, pet dander and pollen are common triggers for asthma attacks.

Vacuuming carpets and furniture can eliminate particles on those surfaces but can’t capture the ones floating in the air, and sometimes it even adds to them. harmful gases * Capture and chemicals — In congested areas, the nitrogen dioxide and carbon monoxide released by vehicular traffic can infiltrate homes, schools and businesses.

Other volatile organic compounds, or VOCs, can be found in many household cleaners and other products and can lead to health problems through repeated exposure, including cardiovascular and neurological disorders or cancer.

Activated carbon filters in air purifiers remove these fumes from home environments.

sleep — By * Improve reducing particulates that cause hay fever and other symptoms of allergies or asthma, air purifiers let those suffering from those conditions sleep undisturbed by sneezing, coughing and other annoyances that interrupt your allimportant slumber. back secondhand * Dial smoke — If you have smokers living or frequently visiting with you, using an air purifier with an activated carbon filter can remove most of the toxins and odors from your indoor atmosphere. asbestos * Eliminate particles — This material was widely used in construction of houses and businesses from about 1900 to 1980.

If you live or work in an older structure you believe contains asbestos, an air filter capable of catching these particles is a good idea.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 49

RENEW

Pay Attention

to Where

YOUR PAIN IS

“Thoughts have the peculiar quality of becoming their physical equivalents.”

—Napoleon Hill, 1937

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

I

f you often have negative thoughts, they undoubtedly will result in some sort of physical ailment.

Emotions are chemical levels in your brain; your body is constantly trying to maintain equilibrium. So, if one emotion skyrockets that chemical becomes flagged and signals the tear duct to open as an exit to release that emotion packaged neatly within a tear.

Paying attention to where your pain is in your body can sometimes give you an idea of what part of your life needs a little more attention.

For instance, hip pain, may indicate a decision of big change; right side is of control; left side is more emotional. Knees relate to relationships that need to be dealt with. Ankles are the tedious issues that bite at your heels.

If emotions are denied their physical expression, this leads to a state of anxiety that can manifest itself as physical sensations.

If the body is tense, sensations are masked.

Our practitioners “listen” to your body by observing and touching. Don’t be fooled. Gentle moves can elicit profound results.

A father develops severe sciatic pain after his daughter’s wedding — admits he doesn’t care for his new son-in-law. A woman has knee pain — admits having relationship issues with someone in her inner circle of friends or family. A man has hip pain — admits he is unsure of an important decision he made for his family.

The body and mind work together as a team.

Feel it to heal it!

Often, people come to our clinic in severe pain. Midway through a session, a client may start talking about the stress going on in their lives.

Then something miraculous happens. As they verbally let go of their burden, their body begins its healing. Soon their pain goes from and 8 to a 2, or is gone altogether.

Positive emotions open your mind, broaden your awareness, allow you to become more in tune with the needs of others, encourages intuition, creativity and helps you develop coping strategies. If you need help keeping your emotions on an even keel, we have protocols within our repertoire that help your nervous system stay balanced and working smoothly.

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Think

RENEW

‘Raise your vibration’ INSTEAD OF ‘reduce stress’

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

“

We attract more of wherever we place our focus and attention” is a well-known concept these days. We know what brings us happiness, but we typically focus on just getting through each day in the least stressful way.

So, how can we redirect our focus to minimize stress and maximize emotional well-being?

For me it’s doing PSYCH-K balances that clear my mind by releasing unwanted thoughts and emotions and replacing them with how I want to feel.

I shift my attention from how I feel, that is, stressed, to how I want to feel, that is, grateful and happy. My intention for the day then becomes to do things that make me feel those good vibe feelings, which in turn, raises my frequency.

What is frequency and how does it work?

If you’re an oldie, but goodie, like me, you’re familiar with the Beach Boys song, “Good Vibrations.”

Good vibrations come when

you’re doing, thinking, and feeling so good that your energy feels good to you and to others. It also applies to places and situations.

To understand how vibrations and frequencies work, know that everything is energy — humans, plants, chairs, thoughts — everything in our existence is part of an interconnected web of electromagnetic vibrational frequencies.

This web of energy is commonly referred to as a “life force” that connects a stream of consciousness between all atoms and particles in the universe.

Vibrations refer to the oscillating and vibrating movement of atoms and particles caused by energy.

Even solid objects are made up of microscopic vibrating atoms that receive, store and emit energy. All humans and objects have an energy field with its own vibrational frequency.

So, I recommend that you start your day by connecting with your heart.

Ask yourself: “What will make

5 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

me feel fantastic today?”

Physically, emotionally, mentally, and spiritually.

A good workout? A brisk walk? Petting your dog? Singing to your children? Dancing? Tai chi, Qi gong, yoga, prayer and/ or meditation? Eating a nutritious breakfast? Feeding the birds? Whatever feels right for you, start your day doing it.

Take mental or physical breaks to reframe stress and focus on getting back to a place of highfrequency emotions and attitudes so that this becomes a permanent way of thinking and being.

Remember that finding the joy in each moment of your life attracts more joy into your life.

in the next issue WOMEN’S HEALTH

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

Prescott.Healthy.Living PrescottHealthyLivingMagazine

RENEW

Depression d a e h r e v O g n i g n a H

IS THE CLOUD

EVEN IN THE BEST OF TIMES

by Chrissie Seals, WHNP, Salud Spa

S

upport for someone suffering from depression is vital for the individual, their relationships and the family. Recognizing an individual may be depressed is the first step.

Depression can be described as a “kind of numbness, an enervation, an odd fragility — as if my body had become frail, hypersensitive and somehow disjointed and clumsy” in the words of author William Styron.

Depression is a medical condition that may cause an individual to feel sad, unable to enjoy activities, have no energy, have difficulty concentrating, and have suicidal thoughts.

It is a brain disorder and a state of mind.

Depression affects tens of millions of people in the United States. The types of depression include mood disorders, situational depression, postpartum depression, post-traumatic stress disorder and anxiety.

Family history, situational

factors and hormones may cause depression or affect symptoms.

Serotonin is the hormone in the brain that increases when an individual is laughing or is happy, breathes deeply or exercises.

Individuals with depression have depleted serotonin levels, a common belief.

Chronic pain may cause depletion of serotonin levels as the individual struggles.

The suffering individual may inadvertently shut out family members and friends. A depressed person may not perform well at work. Clinical studies show that parents suffering from depression do not make eye contact with infant children, which leads to delayed development in the child.

Suicide as an endpoint for a depressed individual has far-reaching final consequences for family and relationships. Some individuals suffering from depression may attempt to use unhealthy or risky behaviors to feel better — drug use, compulsive

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

shopping, excessive exercise, or risky sexual behavior.

There have been great strides in treating depression with medication.

Many patients will start medication treatment with their primary care provider, nurse practitioner, physician assistant or doctor.

Complex cases need a referral to a higher level of care or a psychiatrist. Behavioral health counseling may be beneficial for the depressed individual, and referral along with medication is the gold standard.

Other modalities that have shown benefit include selfcare — eating healthy, taking time for oneself, talking through issues with family and friends, and exercising.

Deep breathing exercises or meditation can cause feelings of well-being with the release of endorphins, a brain hormone similar to morphine.

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RENEW

Get Control OVER SWEATY SLEEP WITH

Cooling Pillows Science is behind those who find it hard to sleep during heat waves or unending hot summers.

Research has determined the best temperature for sleeping is 60 degrees to 67 degrees.

Many people, though, have difficulty sleeping no matter what the thermostat is set at because their internal temperature doesn’t drop the average of 2 degrees most people experience as they drift into sleep.

Y

ou can experience night sweats and other heat-related disturbances because your body’s ability to regulate its temperature can be disrupted by many factors, including menopause, hypothyroidism, raising metabolism by eating or exercising too close to bedtime, low blood sugar or certain medications.

Cooling pillows are one of the most accessible solutions to overheated slumber, using materials developed by NASA or in other high-tech settings to enable a more comfortable,

restful night of sleep. They are made in three basic forms that can serve slightly different functions.

the three cooling pillow options, but aren’t always effective when ambient temperatures are elevated.

BREATHABLE PILLOWS

COOLING GEL PILLOWS

PHASE-CHANGING MATERIAL (PCM) PILLOWS

Breathable pillows are designed to circulate air throughout its filling and cover, using a cotton cover and microfiber fill to create a cooling effect and prevent perspiration from pooling on the surface.

They don’t actually bring your temperature down but can be effective by altering your perception of the conditions. These are the most affordable of

Produced from memory foam infused with cooling gel, these do aim to lower your bodily temperature. The gel is usually concentrated on one side of the pillow and feels cool to the touch through the effects of transference, or continuously transferring heat to a surface which can disperse it. These products allow you to enjoy the benefits of memory foam without trying to sleep

PCM is the option that originated at NASA, a fabric created from beads containing a type of wax to trap, hold and then release heat. It’s usually contained in the cover over the pillow to act as a buffer between you and the heat your body creates, reducing perspiration. Prices can vary but these tend to be more expensive than breathable or cooling gel versions.

through the downside of its lack of breathability.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 57

NOURISH

These 6

s t n e m e v o M CAN EASE HIP PAIN

Hip problems, whether they’re caused by injuries, muscle strains, arthritis or inflammatory conditions, often respond well to light exercise.

I

f you try these movements and they don’t worsen your current pain or cause new pain, do three repetitions three times per day for a week or so, then move up to four or five reps if you are able. knee lift — Lie * Lying down with your back straight, knees bent and feet on the floor. Lift the knee on the same side as your sore hip toward

your chest and place your hands behind the knee and draw it into your chest. Hold for 3 seconds, then return your foot to the floor.

for 2 seconds before straightening your leg. leg raise — Using a * Side chair or table for support, and keeping your back straight lift the leg on the side of your sore hip out to the side as far as comfortable. Return your leg to the starting point.

knee bend — Lie * Lying down with both knees straight, then slowly bend your sore leg by sliding your foot along the floor or bed toward you as far as is comfortable.

Hold this position

*

Backward leg raise — Using a chair or table for support and keeping

your knee straight, lift the leg on the side of your sore hip back as far as comfortable. Return your leg to the starting point. It’s important to not lean forward throughout this exercise. leg press — * Seated With your back straight, bring the soles of your feet together and as close to your groin as comfortable. Push your knees down toward the floor; you will feel a stretch on the inside of your thighs. squat — Stand * Mini with your feet shoulderwidth apart. Holding onto a chair for support if needed, bend your knees until they are over your toes, keeping your back straight and feet flat on the floor. Hold for up to 5 seconds, then slowly straighten legs.

5 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

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NOURISH

Nutrients

HELP FIGHT EFFECTS OF

Stress Hormone

When you’re in the midst of priming yourself for a battle against the effects of stress, consider the power of these nutritious foods to fight inflammation and other symptoms created by cortisol.

Y

our diet won’t win your victory by itself, but when combined with exercise, meditation and other measures it can bring your body back into balance and able to handle whatever life throws at you next.

MAGNESIUM Better food generally won’t be a quick fix for your stress — it takes time for your body to absorb nutrients and repair damage before it begins to build you back.

But the quickest-acting mineral you can try is likely to be magnesium, which promotes relaxation while metabolizing cortisol and lowering blood pressure.

These foods are especially rich in magnesium:

* Spinach * Avocados * Bananas * Dark chocolate * Pumpkin seeds

especially * Nuts, almond and cashews

PROTEIN This essential nutrient balances blood sugar, curbs overeating (including stress eating) and provides emotional support through tryptophan:

* Chicken or turkey breast * Eggs * Lentils * Quinoa * Lean beef * Chia seeds * Peanuts * Broccoli * Asparagus OMEGA-3 FATTY ACIDS These champion antiinflammatory chemicals are important in everyone’s diet, but especially when you’re fighting the fight-or-

flight syndrome:

blood sugar levels down to a manageable level after their surges in reaction to stressful events. Try:

* Anchovies * Salmon and * Mackerel other oily fishes * Flaxseeds * Olive oil * Walnuts VITAMIN B12 All B vitamins, especially B12, are especially important for metabolizing cortisol:

* Fortified cereals * Organ meats * Beef * Chicken * Nutritional yeast * Dairy products

* Blueberries * Strawberries * Raspberries * Blackberries * Oranges * Tomatoes * Brussels sprouts * Cantaloupe WATER

VITAMIN C This nutrient is critical in bringing your cortisol and

Keeping yourself hydrated will be key to fighting the effects of cortisol. If your adrenal glands are constantly pumping out the stress hormone, they will eventually be depleted, which could lead to lower electrolyte levels.

Dehydration can raise your cortisol levels and is a known trigger for panic attacks.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 6 1

NOURISH

STRESS

DEAL WITH

One Step at a Time

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

S

tress! I can’t emphasize enough how important it is to limit stress in your life.

Wow, that was easy to say, but to actually do it is another story. We have so many things in our lives that cause stress, worry, concern — whatever we want to call it.

Some of us are great at tackling these things head on and, well, others

like to avoid them until the feeling of being overwhelmed creeps in and takes over.

I do both. There are some issues I hit head on and others I let fester.

It’s those festering ones that bring me down.

I will play games on my phone, watch television or, in some cases, eat foods that don’t benefit me. The games on my phone even

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

say doctors want you to play the games to reduce stress! There are more destructive ways to deal with stress, as we all know.

With these distractions, in reality we are finding ways to avoid handling the issues. The stress continues to build in our body and manifests in different ways through weight gain, sickness, depression, disease.

Facing the issues that trigger us is definitely the best way to reduce any negative effects.

If we wait until feeling overwhelmed, it takes more concentration to handle the issue. I recommend sitting down and closing your eyes before taking a few deep breaths (about six at 4 seconds in and 4 seconds out).

Next, begin to write down all the things you can do to handle the situation.

Prioritize them by what you can do today, right now.

Just do the first one on the list. The feeling of accomplishment and forward momentum is amazing and will carry you to the next item on the list.

The list doesn’t have to be monumental tasks to accomplish. In some instances, it can be to get up, take a shower, go for a walk, clean the dirty dishes or do a load of laundry.

Just take the first step.

Once you are in forward motion, the next step gets easier. One step at a time to less stress and better health!

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NOURISH

Calculating Protein Needs

IS COMPLEX, DOABLE There’s no question that consuming enough protein is essential to human health.

Each and every cell in our bodies contains it, and we need to eat more of it to repair older cells and create new ones, fueling our growth and development.

B

ut it’s oddly difficult to know how much of it we need to eat every day, as the answer depends on variables including age, weight and fitness goals. However, it takes just a little bit of math, which even the phobic among us can do with the help of a calculator.

THE MINIMUM Having a bigger body means you need more protein to keep it going, so the federal government’s recommended daily intake of protein is 0.8 gram per kilogram, which equates to 0.36 gram per pound.

Multiply your weight by whichever form of measurement you’re using.

For example, if you weigh 150 pounds you should eat at least 54 grams of protein

per day. If you’re using the metric system and weigh 80 kilograms, you should eat a little more, 64 grams per day.

Seniors 65 and older need more protein to maintain health and should eat about 1.2 grams of protein for each kilogram they weigh, or 0.5 to 0.9 grams per pound.

BUILDING MUSCLE If you’re working out to increase your overall muscle mass you’ll want to consume more protein than your body breaks down, but recommendations on how much of it to consume and when vary.

One 2020 review found it’s optimal to eat 20 to 40 grams shortly after a strength- or resistance-

based workout, or 20 grams every three hours during the day. Another study from 2019 said for optimal bodybuilding results it’s good to up your daily intake to 1.6 to 2.2 grams per kilogram, or about 0.9 kilograms per pound.

DURING PREGNANCY & BREASTFEEDING The federal protein RDA during pregnancy is a modest increase to 1.1 grams per kilogram, or 0.5 grams per pound, but some studies recommend expectant mothers consume a little more than that early and late in their pregnancy, up to 0.7 grams per pound. Those who are breastfeeding are advised to eat a little more than that, up to 0.8 grams per pound.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 6 5

NOURISH

Fast Vegetables

by Ken Lain, The Mountain Gardener

S

upplement your vegetable garden with these fastgrowing vegetables, and you will be picking fresh vegetables in just a few weeks.

Arugula (Eruca vesicaria) has a slightly peppery flavor. Because its roots are relatively shallow, arugula can be grown in containers. Seed emerge in under 14 days and fully ready to harvest by the end of the month.

Bok choy (Brassica rapa) is quick-growing type of Chinese cabbage. You can grow baby bok choy, which is less than 10 inches, and standard bok choy, which grows 1 to 2 feet. It is best planted in partial shade, although it can handle full

sun in spring. Realistically harvest in 45 days.

Broccoli rabe (Brassica ruvo) is called broccoli raab or rapini and resembles broccoli. This vegetable grows best in full sun and is ready to harvest in 50 to 60 days.

It bolts fast into flowers, so harvest the clusters as soon as they appear.

Cress (Lepidium sativum) is popular for its peppery flavor and ease of growing; flavor is better when grown in spring, autumn. Sprout cress seed in shallow trays lined with wet paper towels. Sprinkle the seeds over the surface and cover with plastic wrap.

Germinates within a couple of days; harvest when leaves are about 2 inches.

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

for Impatient Gardeners

Kale (Brassica oleracea) is one of the most coldtolerant plants; can be grown throughout the year here. Proper irrigation is important because drought bitters the flavor.

Mustard greens (Brassica juncea) also need consistent water; they will turn unpleasantly bitter if allowed to dry.

They can tolerate light spring frost. Like lettuce and other greens, mustard greens are sensitive to heat and do best in early spring or given shade during summer months.

Radishes (Raphanus sativus) are one of the fastest-growing vegetables. They can be harvested three weeks

after planting. Thin seedlings once they’ve sprouted. Just sprinkle the seeds outdoors where you want them to grow.

Spinach (Spinacia oleracea) is a nutritious vegetable that grows quickly in cool weather.

Plant in 6-plus hours of sun; ready to harvest in 4 to 6 weeks.

Turnips (Brassica rapa) are an old-fashioned vegetable that provides a great harvest. They are among the least fussy when it comes to temperature and garden conditions. Pick roots when they are tender, around 2 to 3 inches in circumference; harvest leaves when they are young.

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NOURISH

r u o P ’t n o D From an Empty Cup

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

L

et’s talk stress. We all have it from so many different factors day to day.

Exercise, nutrition and getting a good night’s sleep are the biggest and most positive areas playing roles when it comes to relieving stress at all levels.

Making time for yourself to move your body, getting outside into the sunshine

and fresh air — even if to just to walk for 30 minutes — adding more vegetables and fruits into your diet, staying on top of your water intake for hydration of your body, and making sure you get your rest at night can alleviate stress.

Stress can play a good and bad role in your life, and it’s important that we mainly have the good

6 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

kind of stress for our emotional well-being.

Besides exercise, nutrition, sun, water and sleep, some other stress relievers can be:

* Visiting with a loved one * Laughing * Reading a good book

* Meditation * Breath work * Massage * Stretching

There is this famous catchphrase that goes: “You can’t pour from an empty cup.” So make sure you are caring for yourself first.

It’s not selfish; it’s necessary.

IN THE NEXT ISSUE

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northernazluxuryliving

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NOURISH HEALTHY

Recipes QUICK

Cali-style Tuna Steak Salad

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

When grilling tuna steaks, brush some oil on the grill grates to keep the tuna from sticking before placing the steaks on the hottest part of the grill.

Ph

Then, know these steaks get dry and chewy if overcooked; the center should still be pink when you lift them off the grill.

o: ot B

ai

le

y

Zy

gu

ti s

2 4-oz

Tuna steaks

2

Lemons

2 cups

Arugula

8 spears

Asparagus

2 tbs

Parmesan cheese, shredded

2 tbs

Olive oil

3 tsp

Pepper

Pink salt to taste

Food for Thought

1 2

4 5

3

6

Mix 1 tablespoon olive oil and the juice of 1 lemon in plastic baggie; marinate tuna steaks for 20 minutes.

Heat grill and trim asparagus. Drizzle asparagus with olive oil, the juice of half a lemon, salt and pepper, then add to grill.

Remove tuna steaks from marinade, crust with black pepper and salt, then add to grill.

In a bowl, toss arugula, the juice of the other half lemon, olive oil and Parmesan cheese.

Cook steaks to desired temperature or until blackened on each side (roughly 5-6 minutes each side).

Depending on size, asparagus may take a little longer to grill. Heat until soft, then plate arugula mixture, tuna steaks and asparagus.

Serves 2 | Prep Time 35 mins

Arugula packs a pungent flavor and is a potent source of antioxidants. Closely related to broccoli, this cruciferous veggie is full of folate, an important micronutrient for growth and healing, and glucosinolates, which contribute to the bitter flavor and may help protect the body from multiple forms of cancer. Now that’s a great green to have on your plate!

7 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

NOURISH KETO

Simply Great Broccoli Cheese Soup

3 cups

Broccoli, in small florets

3 cloves

Garlic, minced

2 ⅝ cups

Broth (chicken, vegetable or bone)

¾ cup

Heavy cream

2¼ cups

Cheddar cheese, pre-shredded (see notes)

This deceptively simple recipe has everything you need for a creamy, delicious cup of broccoli cheese soup. No flour, no juggling a list of veggies, proteins and spices, though you can add some of those back later after you master the basics.

This soup is a perfect appetizer or side for legions of ketofriendly dishes, including juicy steak or chicken, vegetable dishes or crunchy salads.

FOR BOTH OPTIONS:

1 2

In a large pot over medium heat, sauté garlic for 1 minute, until fragrant.

Add the chicken broth, heavy cream and chopped broccoli.

Increase heat to bring to a boil, then reduce heat and simmer for 10-20 minutes until broccoli is tender.

CHUNKY BROCCOLI SOUP:

3

Add the shredded cheddar cheese gradually, stirring constantly, and continue to stir until melted — add 1/2 cup (64 g), simmer and stir until it melts fully, then repeat 1/2 cup (64 g) at a time

until all the cheese is used up. Make sure to keep it at a very low simmer and avoid high heat to prevent seizing.

Remove from heat immediately once all the cheese melts and serve.

4

THICK, CREAMY SOUP:

3 4

Use an immersion blender or place broccoli in a blender to puree.

Reduce heat to low.

Add the shredded cheddar cheese 1/2 cup at a time, stirring constantly, and continue to stir until melted. Puree again to make it smooth, remove from heat and serve.

Serves 6 | Prep Time 35 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 7 3

NOURISH PESCATARIAN

Pasta with Salmon and Pesto Lovers of healthy seafood will swarm around this elegant, hearty pasta dish with the most hearthealthy of all fish, delicious salmon.

1 lb

Salmon, fresh

1 tbs

Olive oil

1 tbs

Butter

1/4 tsp

Garlic powder

1/3 cup

Chicken broth or dry white wine

1/3 cup

Pesto, jarred or homemade

1/4 cup

Heavy or whipping cream

1/2 tsp

Lemon juice, optional

8 oz

Pasta, uncooked

Flour for dredging Salt and pepper to taste Freshly grated Parmesan cheese, optional

1 2 3

6

4

7

Boil a salted pot of water and cook pasta until al dente according to package directions.

Sprinkle salmon with the garlic powder and some salt and pepper. Coat it in flour on all sides.

In a skillet, heat oil and butter over mediumhigh heat. Cook the salmon for about 3 minutes per side until lightly golden.

Take the pan off the heat. Remove salmon to a plate and set aside. Pour the fat out of the skillet but leave the browned bits stuck on the bottom of the pan.

Add chicken broth (or wine) and pesto

5

and return the pan to the burner. Cook for about 30 seconds while scraping up the brown bits from the bottom of the pan.

Add the cream and lemon juice and let the sauce bubble for about a minute. Add salmon back in and break it into pieces with your spoon. Reduce the heat and let it gently cook for another 5 minutes or so as the sauce thickens.

Drain pasta and toss it with the sauce.

Serve immediately with freshly grated parmesan cheese, if desired.

Serves 4 | Prep Time 35 mins

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

Any kind of pesto you love can work here, whether it’s homemade or store-bought — just be careful about how much oil you include.

NOURISH

VEGAN

Cheesy Cashew Queso This creamy queso-esque dip uses cashew nuts to create a spectacular dip nobody will be able to resist, vegan or carnivore!

3/4 cup

Cashews, raw

1/3 cup+3 tbs

Nutritional yeast

2 tbs

Taco seasoning

1 & 1/2 tbs

Apple cider vinegar

1/4 tsp

Garlic powder

1/2 tsp

Garlic, fresh chopped (about 1 clove)

1/4 tsp

Salt, plus more to taste

1 cup

Plant-based milk, unsweetened

1 cup

Salsa, chunky

Pinch

Turmeric for color (optional)

1

Add raw cashews and water to a pot, cover and bring to a boil. Reduce heat to medium and boil cashews for about 20 minutes.

Rinse and drain cashews; let them cool for about 5 minutes.

Add the cashews and all remaining ingredients

2 3

except for the salsa to a food processor/high speed blender, unless you’d prefer a silkier texture, in which case you can add the salsa, too. Blend until smooth.

Transfer queso dip to a pot and heat over medium-low. Stir in salsa and serve when hot.

4

Serves 4 | Prep Time 35 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 75

NOURISH

FAMILY FRIENDLY

Fish-free Sushi Teriyaki Bowls If you’re cooking for kids, fish is often a pretty hard sell. Many weekday nights you don’t have time to argue with them, so these bowls pack in all the other great stuff that goes into sushi, swapping the seafood out for chicken and white rice for the much healthier brown variety.

Just don’t tell the kids that nori is seaweed…

SEASONED RICE: 1 1/2 cups

Brown rice, uncooked

1 tbs

Rice vinegar

1/2 tsp

Salt

1/2 tsp

Garlic powder

1 sheet

Nori, finely minced

3 1/2 cups

Water

1

1/3 cup

Mayonnaise

Place all ingredients for the seasoned rice in a rice cooker and set to cook.

Alternatively, place all rice ingredients into a saucepan with 3 1/2 cups water. Bring to a boil over high heat, then turn the heat to low and simmer with a tight-fitting lid until all water has absorbed and rice has cooked through, about 15-20 minutes.

While the rice is cooking, place the chicken along with ½ cup teriyaki marinade into a large sauté

1-2 tbs

Sriracha

Serves 6 | Prep Time 45 mins

2 tsp

Rice vinegar

TERIYAKI CHICKEN: 1 1/2 lbs

Chicken breast, boneless/skinless, cut into 1-inch pieces

1 bottle

Teriyaki chicken marinade

SUSHI BOWL: 1

English cucumber, cut into wedges

1 lg

Avocado, sliced

2 sheets

Nori, cut into triangles

Sesame seeds, optional SRIRACHA MAYO:

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

2

pan over medium heat.

Sauté until the chicken is cooked through, about 8-10 minutes. Turn off the heat, drain off the liquid from the pan and coat the chicken with 1 cup of teriyaki sauce.

Mix all ingredients for the sriracha mayo in a small bow.

Serve the chicken in a bowl over the rice along with the cucumber, avocado and nori triangles; drizzled with sriracha mayo and sprinkled with sesame seeds.

3 4

NOURISH VEGETARIAN

Flavorful Mushroom Risotto This is a dish with several ingredients widely viewed as “better” when used in fresh form rather than dried: shallots, garlic, thyme, parsley. But mushrooms aren’t necessarily one of them.

There are many proponents of fresh mushrooms for their subtler flavor and lack of processing.

Either version will provide a lot of meaty flavor without the meat!

1 lb

Mushrooms, fresh (or about 4 oz. dried mushrooms)

8 tbs

Butter

2 sm

Shallots, minced

4

Garlic cloves, minced

2

Thyme sprigs, fresh

1/2 tsp

Salt

1/2 tsp

Pepper, freshly ground

3/4 cup

Dry white wine

1 tbs

Lemon juice

5 cups

Vegetable stock (or chicken stock for a nonvegetarian recipe)

1 1/2 cups

Arborio rice

1 cup

Heavy cream

1 cup

Parmesan cheese, freshly grated

Fresh parsley minced (optional)

1 2

Warm broth over low heat in a small saucepan.

In a heavy skillet melt half of the butter over medium heat. Add mushrooms and shallots and sauté until tender, about 8 minutes. Add garlic, thyme sprigs, salt and pepper and stir for an additional minute. Remove mixture from pan and set aside.

Add remaining butter to pan over medium heat.

Once melted, add rice and stir until rice begins to look translucent, 3-4 minutes.

Add ¾ cup dry white wine and lemon juice and bring

3

4

to a simmer, stirring constantly until liquid is absorbed. Add mushroom stock or 1 cup of vegetable broth and stir until almost all broth is absorbed.

Continue adding broth 1 cup at a time and stir until liquid is almost absorbed, about 25 minutes.

Add mushroom mixture into the rice and stir to combine. Gently stir in heavy cream and Parmesan cheese and cook for another 5 minutes on low heat. Transfer risotto to a serving bowl and top with freshly ground pepper, shaved Parmesan and fresh parsley.

5

Serves 6 | Prep Time 45 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 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

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

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

Health & Wellness Services Carol Lucia Frequency Healing 141 S. McCormick St, Ste. 103 Prescott Valley, AZ 86303 www.carollucia.com | 928.327.1256

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 518 E. Gurley St., Ste. 101 Prescott, AZ 86301 www.harmonyintegrativemedicine.com 928.776.4895

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 79

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

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

Naturopathy

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

Neurology

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

Neurophysiologist

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

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

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

Neurosurgery

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

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

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

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

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

8 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4

Pain Management

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

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

Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 86301 www.prescottcompletecare.com 928.458.5723

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Priola Primary & Palliative Care 3105 E Clearwater Dr., Ste. B Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626

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 Morris Health MD 3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573 Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-89 Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488 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

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

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Prescott, AZ 86301

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

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

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 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

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

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

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Prescott, AZ 86301

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400 Start Moving On 914 E. Gurley St., Ste 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245 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

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 4 8 1

Q&A

Lynell Cavner, OWNER & MASTER CERTIFIED BOWEN PRACTITIONER, LYNELL & COMPANY

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? Everything in moderation - from exercise, food, work, playtime to worship time, socialization, & bodywork.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? When my mom became very ill. One night while rubbing her feet, she struggled to get up, pointed at me and said, “You need to do something with those hands, you have your father’s hands.”

“I am, can’t you feel this?” She responded: “You will get it one day.”

That was the last real conversation I had with her. I began looking into what I could do with my hands. I found it in two lines while researching on

a computer: “The Bowen technique.” It explained that it was nervous system based bodywork.

Getting to the “core” of issues that make things run, sputter or stop altogether; the work felt so right under my hands.

(I wrote a book about this, Her Father’s Hands).

WHAT TYPE OF EXERCISE DO YOU PREFER? A variety of exercise around my walks of seven days a week with my yellow lab including running, weight lifting and yoga/stretching.

My daily walks are usually mornings; however, during the summer I walk at night for the dog’s sake. Walks range between 1 to 3 miles.

My add-ins are 30 to 40 minutes.

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WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY? I instilled healthy eating, exercise habits early on when my daughter was a toddler. My husband taught me to lift weights. We made a vow to stay healthy on all levels for each other.

WHAT IS YOUR GO-TO WAY OF PRACTICING SELF-CARE? I get on the table for a body and nerve restoration session at least every other month. I get outside often. I set aside time with my creator to worship, and listen.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK?

Blueberries, nut crackers, Muenster cheese.

WHAT IS YOUR FAVORITE HEALTHY MEAL? I gravitate to simple foods like a good cut of chicken, fish or steak, a salad and a potato or sweet potato.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Move your body.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? Guiding others to better themselves and those around them, is how the world will come into balance and hopefully bring about a little more joy and peace.

Convenient • Friendly • Helpful Caring • Affordable Serving the tri-city area since 1986. POSC allows patients to have elective surgery, spend minimal time recovering at the facility and then continue to recover in the comfort of their own homes – all in the same day.

ANESTHESIOLOGIST Arizona Anesthesia Solutions

OUR SERVICES: General Surgery • Gynecology • Orthopedics Ear, Nose & Throat • Pain Management • Neuro Gastointestinal • Urology

778-9770 • POSC-AZ.com 815 Ainsworth Drive • Prescott, AZ 86301

(480) 420-4027

EAR, NOSE AND THROAT Dr. Derek Hewitt Dr. Mark Strasser

778-9190 778-9190

GENERAL SURGEONS Dr. Thomas Hirasa Dr. Donald Huang

771-1011 771-1011

GYNECOLOGISTS Dr. Katie Campuzano Dr. Luis Fernandez Dr. Josephine Kim Dr. Melinda Martin Dr. Richard Ohanesian Dr. Jeffrey Osburn Dr. Jeanette Pilotte Dr. Cydney Siggins

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

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

777-5817 (928) 447-7463

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

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

PODIATRY Dr. Brad Hayman Dr. Evan Simonson

776-9428 777-9950

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

778-3838 778-3838 778-3838

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

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

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

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

We treat you like our family.

PRESCOTT 3124 Willow Creek Rd

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

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

928-208-4309

We Welcome: Veterans New Patients Most Insurances Workers’ Comp

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