Prescott Healthy Living - VOL. 3, NO. 5 by ROX Media

VOL. 3, NO. 5 prescotthealthyliving.com

| RENEW | Why Being Grateful Can be Good For You

| NOURISH |

Women’s Health MONTH

Tips for Healthy Aging as a Woman

Best Foods to Combat Burnout & Stress

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VOL. 3, NO. 5

CONTENTS

en’s Health WomMONTH Tips for Healthy Aging as a Woman Menstruation: The 6th Vital Sign

14 16

| PLAY | Explore Outdoor Hobbies to Feel Good Miller Creek Trail Great for Families & Everyone Else Adults Modeling Healthy & Balanced Lifestyles Help Teens Is it Bad to Workout Every Day? Just Do It: Walk your Dog Walk, Don’t Run up that Treadmill Women’s Health: Setting Realistic Goals Save your Back with these Core Moves ‘Batter Up!’ with Senior Softball Local Events

20 22 24 26 28 30 32 34 36 37

Women’s Health Issues to Understand

| RENEW | Why Being Grateful Can be Good For You Self-Healing through Self-Love & Self-Care Urinary Incontinence in Women Explained Stand Up Straight to be your Best Self Peek In on the Latest Skin-Care Trends Women: Tend to your Oral Health May Is Mental Health Awareness Month Pregnancy Massage Essential Wellness for Mom & Baby Don’t Forget to Stretch Your Feet! 9 Steps Toward Detoxing Your Home Finding the Right Facial Filter your Water for Better Health

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

18 | NOURISH |

38 60 40 62 42 63 44 64 46 66 68 48 50 70 52 Recipes 72-77 53 health & wellness 54 78-81 56 Q&A 82 58 Best Foods to Combat Burnout & Stress

Flowers Hummingbirds Never Resist

Follow these Tips on Lowering Blood Pressure

Put the Lime in the Water to Feel Better Be True to Yourself

Caring for Yourself Isn’t Selfish

Time for Spring Resolutions

DIRECTORY

Carol Lucia Lopez, CHt, PSYCH-K® Facilitator, BQH Practitioner, Carol Lucia Frequency Healing

WANT TO RECEIVE Prescott Healthy Living Magazine

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www.prescotthealthyliving.com/copies

Women’s Wellness

A LIFELONG CLIMB

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

e as women (and men) are working every day to stay healthy — and it’s the small choices we make daily that bring about the greatest change. While eating fresh and whole foods, exercising every day and finding adequate time to relax and recharge doesn’t prevent every illness, it gives us a better chance against the ones that do occur. The best choices bolster our heart and immune system, keep our muscles toned, bodies balanced and brains engaged. Being healthy is something we can devote ourselves to throughout four beautiful seasons in Greater Prescott’s outdoors with its many trails to trek, mountains to climb and lakes to kayak or paddle board in. The air is clean and the open space endless. There are many health benefits from living and exercising outdoors. And, there also are numerous welcoming gyms and studios for us to choose from. Working our way up to wellness is a challenge we can take on regardless of the obstacles we face — if we focus on it through our actions and words, we’ll continue to feel well! Live well,

Laurie

Associate Publisher

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

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant Jenna Leatherman, Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Stephanie Vander Mel, Social Media Manager EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, General Manager 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

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

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WELCOME TO THE TEAM DR. REBECCA CHATFIELD

We care for women. For over four decades, Prescott Women’s Clinic has been the go-to quality medical practice in the local community for obstetrical and gynecological care for adolescent girls and women.

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Advertiser Index Cardiac Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

Carol Lucia Frequency Healing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Cathy Clements - Nutritionist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67

CoachSmart Consulting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

H2O Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

in the next issue MEN’S HEALTH

Hooper Family Dental . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

MTO Janitorial, LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Optima Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83

Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Salud Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

SHARP - Senior Health and Retirement Professionals . . . . . . . 49

The Mobile Health Doc . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67

Thumb Butte Medical Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41, 84

Thumb Butte Senior Living . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65

Email laurie@roxco.com Visit prescotthealthyliving.com

Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . 7

Prescott.Healthy.Living PrescottHealthyLivingMagazine

Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5

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l a c o L

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.

Vickie Johnston

Ken Lain

Carol Lucia Lopez

John Murphy

Vickie Johnston is an international speaker, former lab tech, product designer, local resident, KYCA radio host, researcher, educator, creator and owner of the H2O Health store in Prescott Gateway Mall. Vickie has been on the forefront of “Green Living” since the beginning.

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 Lucia 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 and Founder, H2O Health

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

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

Owner, Watters Garden Center

DDS, Hooper Family Dental

Carol Lopez, CHt, PSYCH-K Facilitator

Owner, CoachSmart Consulting, LLC

Founder, Make 100 Healthy

ENTHUSIASTS Elisa Oliver-Nielsen

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

Aymee Wilson Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

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. 5 13

FEATURE

Tips for

HEALTHY AGING AS A

WOMAN

As we women get older, it becomes even more important to maintain a healthful lifestyle. We can become more vulnerable to infections from the air, food and other sources and may need more medications and devices to remain in good health.

egular screening for some illnesses is recommended and staying active is crucial to sustaining an independent way of life. There are many things we can do to remain strong and resilient as we age — these are just a few of the worthwhile steps we can take:

BE CAREFUL ABOUT FOOD SAFETY Seniors are more likely to become seriously ill from foodborne infections because of a lower immune system response and other factors, so it’s to your

benefit to stay vigilant about food safety. Choose lower-risk foods and recipes to eat at home when possible, including pasteurized milk and eggs, previously cooked or canned seafood and reheated hot dogs and deli meats. Cook all foods to the recommended temperature and don’t eat raw dough unless it’s intended to be consumed before baking.

KEEP YOUR DOCTOR CURRENT ABOUT YOUR MEDICATION Tell your primary care physician about all prescription and overthe-counter drugs you are taking, including herbal and nutritional supplements. If it’s getting harder to keep up with the number of different meds you’re taking, ask if there are lifestyle or other changes you can make to reduce or eliminate your need for some. Speak up if you feel like some medications aren’t working as well as

before; aging can change how they affect you or increase the odds of a negative interaction.

BE ALERT TO SIGNS OF OSTEOPOROSIS Women older than 50 have a higher risk of osteoporosis, particularly if they smoke, have low body weight or have taken certain medications for a long time. Regularly getting weight-bearing exercise and getting at least 1,200 milligrams of calcium per day can reduce your risk. If you’re diagnosed with osteoporosis work with your health care providers on managing it with medications while staying as active as possible.

FOLLOW HEALTH SCREENING RECOMMENDATIONS Talk with your doctor about how often you should be screened for breast cancer, diabetes, osteoporosis and other common illnesses, because recommendations

can vary based on age and risk level. For example, women older than 55 of average risk can switch to getting mammograms every other year under the American Cancer Society’s guidelines, and DEXA scans for osteoporosis usually aren’t recommended more often than every other year. Sometimes the science is not clear, so find out what your doctor recommends in your case.

HAVE FUN WHILE YOU EXERCISE Seniors should remain active throughout their lives, getting 30 minutes of moderate-intensity exercise at least five days a week and strength training at least two days per week if they’re able. But that’s harder for anyone to do when it feels like a chore, so choose activities you enjoy, whether it’s running, hiking, golfing without a cart, heavy yard work or water aerobics.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5 1 5

FEATURE

ion:Sign stru6atVital MenThe th

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

lood pressure, body temperature, heart rate, respiration rate and blood oxygen are the most common vital signs measured by medical professionals to monitor the body’s most basic functions. These markers can help assess overall wellness and diagnose illness. Another marker of health that could be considered a sixth vital sign, for women specifically, is menstruation. Abnormalities seen with menses or the menstrual cycle can reveal underlying imbalances associated not only with sex hormones but other important bodily processes. Recent medical literature has linked irregularities seen in women’s menstrual cycles with increased risk for certain major illnesses. Although modernity has led to a great deal of progress regarding women’s rights and opportunities, discussing women’s menses and menstruation cycles continues to be associated with shame and continues to be a social taboo for both men and women. It is important for women to be in tune with their hormonal rhythms and educated about what is

healthy versus unhealthy. Here are some measures to assess the health of your sixth vital sign:

bleeding: * Intermenstrual Bleeding between 21-

of regular * Length menstrual cycle:

symptoms: * Premenstrual There are over 200

21-35 days. duration of * Standard menses: 2-7 days. of blood: 10* Quantity 80 ml/2-3 tablespoons per cycle is considered normal. One regular sized tampon/pad holds 5 ml of blood while one supersized tampon/ pad holds 10 ml. Use these figures to do the math to calculate your monthly flow. of blood: Blood * Quality clots can be normal if smaller than 2.5 cm (size of a dime), and bright red color is considered healthy. of menstrual * Severity pain and symptoms: Signs of severe cramps and or symptoms are likely to interfere with daily activities, require time off of work, are accompanied by heavy bleeding or clotting and don’t improve with over-the-counter pain medication.

1 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5

35 day cycles is not considered normal

symptoms associated with PMS with some of the most common involving such physical symptoms as bloating, tender breasts and headaches and moodrelated

symptoms like irritability, sadness and anxiety. Severity of symptoms is based on the degree of interference of daily activities Although each woman’s cycle will vary in expression, quantifiable measurements can be helpful to assess for any irregularities. For assistance in optimizing female hormone balance seek out an integrative health care provider.

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FEATURE

Women’s Health Issues TO UNDERSTAND

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

ur biology affects our susceptibility to different medical conditions, and researchers are continuing to learn about how the differences between men and women impact how illnesses manifest themselves in our bodies. Here are some facts about prevalent health conditions that women should educate themselves on.

HEART DISEASE Heart disease is the No. 1 cause of death for women in the United States, and they can exhibit different symptoms of a heart attack than they may expect. In addition to chest pain or pressure and shortness of breath, women also report fatigue, breaking out in a cold sweat, nausea or vomiting and other issues, which can easily be mistaken for overexertion or digestive issues.

such as high blood pressure or smoking are present.

DIABETES Women with diabetes face a fourfold increase in heart attack risk, with the probability highest in Hispanic, Black, AsianAmerican and Native American women. They are also more likely to have severe complications including kidney disease, blindness and depression so blood sugar levels and lifestyle factors should be closely monitored.

STROKE More strokes occur in women than men every year due to several factors including age, high blood pressure during pregnancy, lower estrogen after menopause, migraines and use of oral contraceptives when other risk factors

1 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5

MATERNAL HEALTH

BREAST CANCER

Pregnancy-related risks include higher blood pressure, anemia and gestational diabetes, so it’s important for them to have any pre-existing health issues like nonpregnancy related diabetes and high blood pressure as much under control as possible before conception of a child. Those who are pregnant need to have adequate nutrition and exercise, along with recommended medication and immunizations.

Women have about a 13% lifetime risk of being diagnosed with breast cancer and it’s higher for those with factors including age, genetic factors, smoking and obesity. Monthly breast self-exams are recommended along with regular mammograms and other screening as recommended by their health care provider. Healthy lifestyle choices including a good diet and exercise can help mitigate the risk but early detection is important to improve your chances of survival.

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PLAY

re lo p x E Outside Hobbies TO FEEL GOOD

Being in Northern Arizona means you have an all-access pass to some of the greatest outdoor activities and locations in the country. And not only are outdoor hobbies great fun, they are healthy. A study in Japan tested cortisol levels (a stress hormone) after participants went for walks in the forest. The study found cortisol levels had decreased, along with blood pressure.

o while there are many different ways we can manage stress levels and keep healthy, you can also just put on comfortable shoes, get outside and have fun. These activities can range from low-impact gardening to adventures such as rock climbing and skydiving. Let’s look at a few you can do with little effort and immense gains.

HIKING After all that working from home, get outside and experience nature. A University of Michigan study found that shortterm memory was increased by 20% by just walking in nature. Some favorite trails in Flagstaff include a beautiful stroll in Buffalo Park, a strenuous hike on Humphries Peak, which is a trail for experienced hikers, and Walnut Canyon with five different trails.

In Sedona, try Cathedral Rock with unbelievable views at the top.

DISC GOLF Imitating golf in some ways, this sport uses different sized and weighted discs rather than clubs and a ball. Northern Arizona’s unique landscape of trees, rocks and mountains lends to creative opportunities for beginners and experts. Check out Flagstaff’s McPherson and Thorpe parks for disc golf courses, as well as Fort Tuthill Golf Course. In Sedona, Canyon Mesa Country Club has a disc golf course of its own. Try discgolfscene. com for more sites throughout the state.

KAYAKING Located just 4 miles from downtown Prescott, Goldwater Lake offers tons of fun for a small 15-acre lake. With picnic facilities and hiking trails,

it makes for a relaxing day of kayaking. Check the hours online to be sure. Lynx Lake, larger at 55 acres, sits amid tall pines in the Bradshaw Mountains high country just southeast of Prescott. Only boats with single engines of 10 horsepower or fewer, along with kayaks and canoes, are allowed. The Lynx Lake Store even features a café for the after-kayak snack.

BIRD WATCHING Want to combine hiking with something else? Why not birding? Arizona’s species list of around 550 is the highest of any state without an ocean coastline. The Watson Woods Riparian Preserve, full of cottonwoods and willow trees, offer shade and homes for water birds and migrant shorebirds. Located just north of Prescott, the riparian preserve and adjacent Watson Lake offer more

than 250 varieties of birds. This is also a good area to hike and enjoy nature in its own right. For another walking/ birding spot, check out the Kachina Wetlands, just 10 minutes south of Flagstaff. The wetlands consist of eight evaporative ponds constructed with over 125 species of birds recorded here. Mormon Lake is a National Important Bird Area designated by the American Bird Conservancy and is also the largest natural body of water in Arizona. The lake is a broad, shallow lake formed as the limestone dissolved over the millennia. The weather right now is on point for getting outside and improving your health and well-being. With an unlimited number of outdoor hobbies and activities available in the area, there is something for everyone out there.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5 2 1

Miller Creek Trail

Great for FAMILIES & EVERYONE ELSE

he Miller Creek Trail follows part of the stream it is named for, which usually takes the form of a babbling brook running down from the mountainside. In spring it can be more a raging creek — as the snow in the mountains melts — then shrinks to a trickle in the summer. It traverses ponderosa forest and riparian woodlands that host nuthatches, acorn woodpeckers and other small forest birds. This short trail’s slight incline makes it an easy route, and its attractive scenery makes it ideal for introducing younger children to the joys of hiking outdoors and learning about different animal and plant species. The trees are plentiful but not overly dense, which makes it easier to spot kids who tend to wander off into nature when they can. It follows the south bank of the creek and can be crossed on foot, wheels or horses during lower flows. This single-track stretch and many others in the

area have been included in courses for the Whiskey OffRoad mountain bike races held at the end of April, so it is well-used by those training for or fantasizing about the iconic MTB event that brings throngs of enthusiasts to Greater Prescott. Since this trail is not directly accessible from a parking lot, it is included in a variety of looping routes in the shadow of Thumb Butte. One 3-mileplus loop travels along the trail until it ends at Thumb Butte Bypass Trail No. 326. This trail climbs the terrain until it reaches Garden Grove Trail No.392, which treks back to the Miller Creek trail toward the parking lot. This route provides a nice variety of tree- and cactus-studded habitat. At its eastern end ,the Miller Creek Trail also branches off into Pott’s Creek Trail No. 327, which continues for another half-mile to the foot of Thumb Butte Trail No. 33 up and down the west side of that landmark, a good alternative approach to that very busy walkway.

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

PLAY

Miller Creek Trail No. 367 is part of the South Thumb Butte network of trails in Prescott National Forest. It is used by hikers, mountain bikers and horse riders, so users should remember the rules of sharing the trail: Wheels Yield to Heels — which could be amended to say, “Yields to Hooves.” Cyclists and anyone else in a nonmotorized vehicle are asked to yield to all other users, while hikers and runners should make way for equestrians. For more information about trail etiquette visit www.fs.usda.gov/detail/prescott/ recreation/?cid=fseprd739178. Trail No. 367 is accessible by taking short pieces of the West Trail No. 318 and Javelina Trail No. 332 from the Thumb Butte Recreation Area parking lot, about 3.5 miles west of downtown Prescott on Gurley Street/Thumb Butte Road. Parking fees: $5, free on Wednesday Uses: Hiking, mountain biking, horseback riding Distance: 0.6 mile (one way) Level of difficulty: Easy to moderate Elevation: Approximately 5,700 feet

Photo: Blushing Cactus Photography

MILLER CREEK TRAIL NO. 367

PLAY

Adults Modeling Healthy & Balanced Lifestyles

Help Teens

by Courtney Lohmeier, Program Coordinator, The Launch Pad Teen Center

s a woman and an athlete, I am committed to pursuing a healthy lifestyle. Working with teens at The Launch Pad has allowed me a unique opportunity to be more conscious of the behaviors, habits and overall image I project. Leading by example is fundamental to the work we do at The Launch Pad. Giving teens the opportunity to make their own way and learn who they are is one of the most rewarding parts of our jobs! We love to have important conversations about food and exercise with our teens. Likewise, we are intentional about modeling healthy and balanced lifestyles. Balance is a big key when it comes to healthy living but can be hard to achieve — especially in adolescence. My time spent exercising is extremely important to my physical and mental well-being. Whether it be

a relaxing hike with friends or going to a CrossFit class, exercise is a crucial part of my daily routine. Adventure education programming is very important to us at The Launch Pad and one of our favorite ways to get moving! Activities like hiking, biking, kayaking, making healthy snacks or going on backpacking trips are some of our favorite ways to be healthy and active with our teens. These activities help to foster meaningful connections and important conversations about why active and balanced habits are so beneficial for all of us, no matter what they may look like on an individual basis.

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PLAY

IS IT BAD TO

Work Out Every Day? If we want to live longer and stay healthy, it’s important to move every day. But how much and how often seems to be confusing, and unfortunately there is no clear-cut answer. It all depends on how you define exercise, what your goals are and your own body. But experts agree that recovery is crucial to exercising every day, and giving your muscles time to heal leads to fewer injuries.

or those who weight train for strength and fitness, it is best to stagger your workouts. Give your muscles a chance to recover while you work on different muscles the following day. This way you are still able to work out every day. The Centers for Disease Control and Prevention recommends adding strength training at least two days per week and to work on various muscle groups including back, chest, abs, shoulders, arms and legs. To get the most benefit, do these activities to the point where it’s challenging to get in another repetition, to the point of exhaustion in that muscle.

Shorter high-intensity workouts typically use all major muscle groups and require more time off depending on the intensity. These include highintensity interval training (HIIT) such as boxing, rowing, Tabata training, cross-country skiing and more. Limit these full-body workouts to every other day. If you want to work out every day, make sure you mix it up and make it interesting. Studies show that people are more likely to continue exercising when it is fun and motivating. Nobody wants to do the same thing every day and although your job may require that, your workout doesn’t have to.

Aside from being healthy and giving your muscles time to recover, mixing it up keeps your mind engaged. To find the right kind of exercise for you, consult a professional trainer to find out how to do it right, and don’t be afraid to experiment. There are many activities that can give you a great workout including boxing, rowing and swimming. Working out every day can be done, if it is done the right way. And it has been proven that moving every day also improves mood. Those feel-good endorphins can be found on a brisk walk, an intense workout and even while dancing. So find what you love to do, mix it up and be healthy.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5 27

PLAY

Just Do It:

Walk your Dog by Loree Walden, Marketing Manager, Yavapai Humane Society

ay … a month that often means spring is coming to an end and summer is right around the corner. All of April’s showers should now be giving us May flowers. Many of us are starting to enjoy warmer weather and thinking about getting out and being more active. I think most of us have our health on our minds a lot, but it isn’t always easy to put our thoughts into actions. Sometimes having a pet makes all the difference. Having a pet means we have to be active, and we have to think about our health so we are able to take care of them and keep them healthy. Something as simple as getting up every morning and taking your dog out for a walk can jump-start your day, your heart and your spirit. Guess what? It’s doing the same thing for your dog — taking some time to play with them often boosts your adrenaline, gives you some time for fun, laughter and bonding time. Guess what? It’s doing the same thing for your

dog — that evening walk is providing you time to unwind from your day, get out and forget about your worries and enjoy your surroundings and all the beauty around you. And once again, guess what? It’s doing the same thing for your dog. Having a pet is good for your health, your heart and soul. There is nothing or anyone on earth that loves you more unconditionally than your own dog. They don’t judge you and they don’t care how much money you make, what you look like or are wearing, or what kind of car you drive. They only care about you coming home every day so they can give you all the love they have. The absolute best part of my day is coming home and opening my front door to see my tail waggin’ dog who has been waiting for me so she can make everything better! Then, it’s time for that walk they have been waiting for all day. If you think about it your dog could be your best motivator and workout partner. Here’s my advice: Get a dog for the health of it!

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PLAY

Walk, Don’t Run

up that Treadmill

You may think walking on a treadmill is boring, but there’s a way you can make it a lot less monotonous and more realistic. Set it on an incline.

n some cases walking on an incline can be a more effective choice for training than jogging or running, especially when you’re coming back from an injury or find running painful or just not much fun. It’s also a killer way to train for hiking all the wonderful trails we have in Greater Prescott! Here are a few of the reasons why: a full-body workout * It’s — Walking up hills

higher than walking on a flat surface, and it continues to climb as you climb even when your pace is slowing, studies have shown. out giving * Ityoucanthetopsame calorie burn as running a similar distance, without the pounding on the knees that give so many sprinters so much trouble.

challenges all of your muscles, especially key ones in your core and elsewhere. It also sends benefits up and down your posterior chain, which includes the spine muscles, glutes, hamstrings and calves. these is * Strengthening not just important for walking and running, it also improves your posture and overall athleticism. get the same * You benefits as running — Incline training pushes your heart rate much

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to train in the gym * Easy — Most treadmills can be programmed to give users anywhere from a 0% to 15% grade, making it simple to track your heart rate, calorie burn and endurance as you continue to challenge yourself. It’s more difficult to know what the grade is when you’re out walking and hiking in the real world, but there are helpful mapping apps like

MapMyWalk, On the Go Map and ASICS Runkeeper that can track the elevation changes on your route. While incline walking is easier on the knees than running, it does demand more of that posterior chain. So, if you notice pain in your lower back or lower leg muscles, take it slow and increase your grade in small increments such as 0.5% to get acclimated to it.

The BEST part of your day?

YES!

928.445.2666 www.YavapaiHumane.org

PLAY

WOMEN’S HEALTH:

Realistic Goals g n i Sett by Dr. Marla E. Jirak, Owner, CoachSmart Consulting, LLC

s women, managing our health is more successful when we start by setting realistic goals. This is true when trying to make better eating choices, starting an exercise routine, or managing our overall health. Daniel Goleman’s research with emotional intelligence states the importance of having or developing what is known as “self-awareness.” This is the ability to recognize and understand personal moods and emotions and drives, as well as their effect on others. Understanding who we are, helps us achieve our goals. Ask yourself: motivated am I to * How accomplish the goal? strengths do I * What possess that will help me reach this goal? are the obstacles * What that could derail my success?

MOTIVATION Ask yourself, on a scale of 1 to 10, and 10 being highly

motivated, how motivated am I to reach this goal? Change comes about when you honestly can say your answer is 9 or 10. For example, motivated people stick to an exercise routine, regardless of any difficulties. Be realistic and know you will not have the same level of motivation each day. Just take any action, no matter what pace you set, so you keep going.

STRENGTHS Strengths can be defined as a pre-existing capacity for a particular way of behaving, thinking, or feeling that is authentic to you and enables optimal functioning, development and performance. If planning an exercise routine, establish what worked in the past and what time of day you feel most motivated. You will be less likely to reach a goal if you sign up for “exercises classes” if you really don’t like to do group activities at a set time.

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OBSTACLES When setting a goal, an obstacle can be anything that gets in the way of success. A common obstacle is negative self-talk; believing you can’t reach your goal, you don’t have enough time to exercise, or you will get to it “someday.” Take any action with small steps like putting together a calendar and setting time each week that is just

for your exercise routine. For women with families, life also has daily interruptions. Know there will be challenging days, and building in flexibility to your schedule will help you stay focused and keep exercise a priority. Lastly, staying focused and continuing with your plan, regardless of any setbacks, ultimately will lead to success.

IN THE NEXT ISSUE

Beauty & Style

LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

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laurie@roxco.com Visit www.nazluxuryliving.com

PLAY

Save your

Back

WITH THESE

Core Moves

Your core muscles are called that because they’re, well, important. Your abs, obliques and other trunk muscles are responsible for two ultimate functions — transferring force between your lower and upper body and protecting your spine from injury.

veryone should pay attention to building and maintaining their core, but those with low back pain and similar problems should be especially vigilant because lack of core strength could be causing those issues. Your ab muscles hook directly into your spine, so if they’re weaker than they should be some of the load they’re designed to carry is sent to your back muscles, which already have plenty of heavy lifting to do with twisting, walking, lifting and other basic movements. Try these exercises — if you already have back pain and these movements aggravate it, switch to less taxing movements for the time being.

ELBOW PLANKS

Lie on your stomach with your body in a straight line. Your elbows should

be at a 90-degree angle and close to the sides of your body. Rest your forearms on the floor and interlace your fingers. push your body up * Gently using your forearms while continuing to hold your body in a straight line. and tighten your * Brace core muscles during the entire movement. this position for * Hold 30 seconds, release, and repeat 3 times.

LUNGES WITH TWISTS

Step your right foot out in front so that when your leg bends, the right knee is over the right ankle.

your left leg * Bend toward the floor.

* With arms at your

head or extended out wide, turn your torso to the right. back to your front * Turn and straighten your legs. Repeat 10-15 times on both sides.

AB CRUNCHES flat with your * Lie fingertips behind your head, just above your ears. Your elbows should be in line with your chin or ears. your legs at the * Bend knees with both feet placed flat on the floor. They should remain there throughout the movement. your head and * Raise shoulders off the ground pushing your chest toward your hips. Your abs should tighten during the movement.

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PLAY

‘Batter Up!’ WITH SENIOR SOFTBALL

by Mark Cossey, PSSA player and board member

or more than 30 years, men and women from all corners of the quad cities have gathered on Monday and Thursday mornings to play softball at Pioneer Park with the Prescott Senior Softball Association, PSSA. Players in this popular league live by the adage: “Keep moving.”

“Senior” could be considered quite a misnomer as players are welcomed at age 45. A good number of players continue to play ball into their 80s. There are three levels of play in PSSA so that each player is able to participate at a level that best matches their

ability. All three levels — Majors, AAA, and AA — are both competitive and recreational. PSSA games are played nine months out of the year and new players are welcomed at any time. Cactus League begins in early March with players assigned to teams in their respective level.

Summer League runs from mid-April through September with players drafted by team managers. Summer games end with three scheduled weeks of doubleelimination championship tournaments. After the tournaments, fall ball play begins and runs until Thanksgiving. Because the league players volunteer for umpiring duties, and other league responsibilities such as field maintenance also are handled by the players, the cost for playing is a reasonable $90 per year. Some players choose to play only during a part of the year, and interruptions in play due to travel and other player commitments are accommodated. Interested new players can simply bring their bat and glove to Pioneer Park on Monday or Thursday mornings, complete some paperwork and “play ball.” More information is available on the association website, www.prescottseniorsoftball.com

or by calling 928.925.6141.

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EVENTS

Bear Dash 5K Run - Prescott Valley Findlay Toyota Center 10:30 a.m. - noon

MAY 14

NAZ Wranglers vs. Tucson Sugar Skulls Findlay Toyota Center 6 p.m.

Prescott Valley Spring Clean-Up 1100 Treatment Plant Drive 8 a.m.

MAY 27-30

Chino Bandito UTV Fest Chino Valley

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program Team Gymnastics at the YMCA YMCA Itty Bitty Sports Youth (NFL) Flag Football League

ONGOING EVENTS: Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays 7:30 a.m. - noon

YRMC Parking Lot

www.prescottfarmersmarket.org

Garden Classes

Saturday mornings 9:30 a.m. Watters Garden Center

Prescott Valley Farmers & Artisan Market

Sunday mornings 9 a.m. to 3 p.m. 3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

Photo: Karen Shaw

Local

MAY 7

RENEW

Why

Being Grateful CAN BE GOOD FOR YOU

When most people hear the word gratitude, they assume it means simply thanking someone. But the act of being grateful runs much deeper. It is a mindset, an emotion and a way of looking at the world. So what’s so important about being grateful?

n some religions, gratitude is the very essence of what it means to be human. From Judaism to Christianity, Islam to Buddhism, gratitude is highly praised. Yet even if you are not religious, there are benefits from being grateful for even the smallest of things. A 2012 study found that grateful people experience fewer aches and pains and report feeling healthier than those who were not. Of course, this also showed that grateful people are more likely to take care of their health, exercise more often and get regular medical check-ups. Proving that point, Psychology Today cites various studies reporting that people who are grateful report feeling less muscle and joint pain and are far more likely to take care of themselves. Of course, you may

say that those who are healthier must feel more gratitude. But a 2009 study reported that gratitude can act as a causal agent of well-being and a means of buffering against negative states and emotions. Meaning: gratefulness can lead to happiness. And the fact is that you have the power to make a bad day into a good day by simply approaching your day with a glass-half-full mindset and looking for the positive in each situation. And for that, the benefits run deeper than just feeling happy. It can mean improved relationships. For example, a study of couples found that those who expressed gratitude for their partner felt more positive toward that person and were more comfortable talking about their relationship. Other relationships, including those at work

can also see improvement. Researchers at the University of Pennsylvania concluded that employees who heard messages of gratitude from their managers were 50% more productive in certain tasks. Here are a few ways to include gratitude into your everyday life. 1. Keep a gratitude journal. Make it a daily habit to write down what you are grateful for. It doesn’t have to be a long entry, it can just be a few sentences each day. 2. Write a thankyou note. This not only expresses your thanks, but can also nurture your relationship with the recipient. Try to send one at least once or twice a month. 3. Meditate. Mindfulness meditation means focusing on the present moment without judgment. 4. Pray. For those

who practice a faith, praying is another way to cultivate gratitude. 5. Create a gratitude jar. Just add slips of paper with short written notes on what you are thankful for. Next time you are feeling down, just take a slip of paper out to remind you of something good in your life. 6. Create a gratitude map. Design a board with pictures and drawings of things you are grateful for; make it as fancy and decorated as you wish and hang it somewhere where it will be a reminder to you every day. Gratitude is the state of being grateful. It involves recognizing the positive in your life and how it affects you. This can range from the beautiful sunrise to recovering from an illness. There are no rules. So practice gratitude in your own way and reap the many rewards daily.

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g n i l a e H f Sel

RENEW

THROUGH SELF-LOVE & SELF-CARE

by Carol Lucia Lopez, CHt, PSYCH-K Facilitator, BQH Practitioner, Carol Lucia Frequency Healing See our Q&A with Carol Lucia Lopez on page 82.

4 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5

oth men and women can use more healing on so many levels, but in my experience, women seem to have a tougher time with self-love and self-care. Consider the “Wonder Woman” syndrome — being everything to everyone. We expect and demand more from ourselves than anyone else does, often resulting in others expecting it from us because we’ve taught them to. Resulting physical and emotional manifestations of these stressful demands include depression, anxiety, emotional dysregulation, anger, irritability, sleep disturbances, impaired memory, headaches, fatigue and digestive disruption. How can we free ourselves from this potentially debilitating stress cycle? Putting the oxygen mask on ourselves first is an obvious first step. We know this is essential to our well-being, however, putting others first can be a hard habit to break. Start with self-love. This means viewing ourselves through a different lens: one that’s loving and compassionate. Consider your best friend in the whole world. Would you berate, criticize, judge or make demands from her or him in the same way you do from yourself? Treat yourself as if you

were your own best friend. I invite you to look at the child within you at whatever age(s) felt the most difficult or painful to you. Did you experience something that caused you to form a belief that you needed to be or do more than you are? Or that you weren’t enough? Or that something you needed wasn’t available to you? That child needs your love and attention. I do this by examining past experiences and transforming them by accessing the subconscious mind via hypnotherapy and PSYCH-K®, but it can also be accomplished through selfintrospection and journaling. List the things you did today that pleased you. Then add all the qualities in you that make those things possible. The next, and perhaps most difficult, step is to take that list to the mirror and talk to yourself. Tell yourself all the things you — and the child in you — have been waiting to hear. And don’t forget to forgive yourself while you’re at this! Do this exercise for a few weeks or make it a daily practice. Before you know it, you will easily transform. But most importantly, you will develop a relationship with that part of you that is precious and beautiful — you’ll see the presence of the Divine within you!

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PRESCOTT VALLEY

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RENEW

Urinary Incontinence in Women

Explained

by Chrissie Seals, WHNP, Salud Spa

eaking urine can be embarrassing, create hygiene issues and interfere with relationships. Many women experience such conditions. There are two main types of urinary incontinence:

incontinence * Stress is leaking urine with straining such as coughing, sneezing or lifting something heavy. It may be caused by the wear and tear of childbirth, genetics, being overweight or a combination of these factors. incontinence is * Urge described as leaking urine when you feel an “urge” to pee that is intense. It may be a symptom of bladder irritants such as caffeine affecting the bladder or other bladder conditions. Mixed urinary incontinence is defined as both stress and urge incontinence. The body processes that allow us to achieve continence most of the time and empty the bladder when desired are

complex. When we are not emptying the bladder, the bladder muscle should be relaxed and the pelvic floor muscles should be strong. When an individual voids, the nerves from the brain to the bladder will direct the bladder muscle to contract and the pelvic floor muscles to relax. When the bladder is irritated, there can be continuous undulating small contractions the prevent continence. The most common bladder irritant is caffeine, so it is also one of the first items we recommend avoiding. Strengthening the pelvic floor muscles is often the next recommendation, using Kegel exercises or graduated vaginal weights. An option for evaluating incontinence are bladder studies that allow the clinician to correctly analyze the issue. Bladder surgery can be beneficial for some women, although results vary and may be dependent on the skill of the surgeon. Many women report success for a limited period of time with surgery. Medications may help some patients.

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

An exciting new approach to treating urinary incontinence is the O shot developed by Charles Runnel, M.D. There are several recent studies showing marked improvement in 80% of patients at three months. The procedure involves drawing the patient’s blood, processing the blood to harvest the clear portion packed with growth factors and stem cells and called platelet rich plasma or PRP. The area to be treated is carefully anesthetized and most patients report no discomfort. The patient’s own PRP is injected in the anterior vagina and into the clitoral network. The PRP heals tissue, builds collagen and improves symptoms of urinary incontinence.

RENEW

t h g i a r t S p U d n Sta TO BE YOUR

Best Self

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

ormer First Lady Nancy Reagan, said: “A woman is like a tea bag. You cannot tell how strong she is until you put her in hot water!” Does your posture exude this statement? The device age is upon us — escaping the sitting/ slouching in front of

a computer screen or the forward head bend looking at your phone is nearly impossible. My mother was adamant about having “good, strong, upright posture” (she was 5-feet 8-inches beautiful with confident posture). She would often say: “The taller and

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

straighter you stand gives more room for your food processes; you won’t get a stomachache.” Instead of just saying “stand up straight,” she always presented her reasoning behind the actions she gave. Her trick to helping her girls stand up straight and have good posture was to have us place a large book on our head and walk the length of our living room, making a smooth turn and retracing our steps — each night for 15 minutes throughout our middle school years. It worked! When we have good posture, we feel more confident. We look taller and slimmer! Who wouldn’t want that? And, we don’t have that “forward head thing” (otherwise known as kyphosis) going on. Kyphosis is the abnormal rounding of the upper back — often caused by poor posture. It may cause shortness of breath and anxiety because the lungs don’t have enough

room to expand. The trap muscles are weak, which allow the shoulders to rotate and droop forward. On a chemical level, our great posture influences how we feel by helping to stimulate happy, powerful hormones that reflect our physical goals. Working on good posture will insure we stay involved in physical activity and bring about confident views to help you be ready for anything. Our bodies are amazing at adapting. Whatever is introduced to it over and over again, it will do what it’s designed to do — adapt! Sit on the edge of your chair making your erectors strong, roll those shoulders, do a few side bends, and get up every hour to walk around. Added benefits of good posture are fewer headaches and less neck and shoulder pain. Posture is telling yourself and the world around you how you feel about yourself, so stand up straight, strong and confident!

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different and why drinking the cleanest water possible matters to your health. We are passionate about raising awareness concerning toxic chemicals and drugs that are found found in drinking water today.

WE DRINK WATER EVERYDAY OF OUR LIFE!

Buy a filter or BE a filter! Think you can’t afford a whole home water system? Think again, we’re offering 2 great options to pay with 0% interest. Pay 4 equal payments or 6 months to pay, you choose. You will be spending less for a whole home water system than you are now, lugging all that heavy water. You can take back all your taps.

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Across from Granite Mountain Inter-Agency Hotshot Crew Learning & Tribute Center

RENEW

k InCare Trends PeeSkin ON THE LATEST

Just as you transition your wardrobe for each season, it is important to adjust your skin care routine. The cold months are over and the warm months are upon us.

nd if you’re looking for the latest trends, look no further than social media. Let’s find out what you can incorporate into your skin care regime from what’s on trend this year.

SLUGGING Thanks to TikTok, slugging is the new buzzword on skin care. This viral beauty technique simply refers to smothering your face with an emollient cream (such as petroleum jelly) as the goopy final step to your skin care routine. And although this may sound like a new trend, dermatologists have been recommending it for years, especially for extremely sensitive or eczema-prone skin, rashes and after surgeries to promote skin healing.

about ingredients and the formulation process means we can now invest in brands that work and those we trust.

LIGHT THERAPY & CRYOTHERAPY LED light masks are a trending treatment at first only offered in the dermatologist’s office. These are now available for home use and many people are jumping at the chance to intensify their serums, creams and treatments at home. Along with light, cooling sculpting tools are worth trying this season. On a smaller scale than a fullbody cryotherapy session, these tools bring the cold therapy right to your face in your own home.

STREAMLINED ROUTINE

SUSTAINABLE, REFILLABLE PACKAGING

A more simplified routine is becoming popular, focusing on effective ingredients and quality products. People are finally realizing that less is more. More transparency in the skin care industry

In the U.S. alone, a study found that 7.9 billion units of rigid plastic were created for beauty and personal care

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

products in one year. Minimal packaging is the key and companies are quickly learning that too much packaging is a turn off. The easiest way to address this issue is buying products with reduced waste and refillable packaging, which many brands are jumping into. Watch for your favorite products to join the cause.

JAPANESE INDIGO Distinctive in color, this botanical is used for its gentle, healing and calming powers. The plant’s extracts have a soothing effect on irritated skin such as eczema and rosacea, while its ingredients help support the skin barrier. Keep a watch to see this popping up in your favorite brands.

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

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

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

928-759-7009

3185 N. Windsong

Prescott Valley, AZ 86314

www.cardiaccare.info

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

RENEW

Women:

Tend to your Oral Health by Dr. Anson Hooper, DDS, Hooper Family Dental

rowing up with three brothers it never crossed my mind that women’s health would be such an important component of my life. However, I was blessed with a wife and two daughters, and my perspective quickly changed. I promptly learned that women encounter a unique set of systemic health concerns that men don’t, and women’s oral health is no different. I don’t pretend to be an expert on the matter, but we do know several factors that affect oral health in women. They include:

systemic health and raise the risk of complications to oral health stability. Pregnancy is one of the most taxing because of morning sickness and acid reflux and their ability to cause the breakdown of the protective barrier against tooth decay, thereby causing the onset of cavity formation.

hormone * Fluctuating levels during the menstrual cycle

* Pregnancy * Menopause * Oral contraceptive use These and other factors can undermine women’s

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Research has also confirmed that severe gum disease increases the likelihood of preterm birth accompanied by a low birthweight. Oral health issues also have been implicated in an increased risk of systemic health concerns for women, including diabetes,

osteoporosis, heart disease and even Alzheimer’s disease. Routine cleanings and a healthy diet play a significant role in our oral health, which affects our overall health. When evaluating where you are with your health it’s important to keep your oral health in mind!

Are you or your spouse turning 65 or retiring soon? If you’re turning 65, or soon to be retiring, we can help you prepare for and understand all the moving parts of Medicare. We provide comprehensive reviews and comparisons of your Medicare options and Social Security benefits, at a free no obligation phone or in-person meeting. Have your questions answered, and understand your health plan options.

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Do you have questions regarding Medicare? Do you need help understanding the Medicare process? Medicare can be difficult to understand, especially if you are just beginning the process. You might be receiving large amounts of mailers and letters regarding your options, and it can be complicated to navigate through. But that’s what we do- we help you quickly understand, and make the right choices. There is never a cost for our advice, and there is no obligation to enroll. Our job is to help you understand, and earn your trust so when you do need a plan, you feel confident working with us! When it comes to Medicare plans, one size does not fit all. Let us help you make a confident decision. Medicare can be difficult to understand, especially if you are aging in. You might be receiving large amounts of mailers and letters regarding your Medicare options. It can be difficult to navigate through such diverse information, but we are here to help. We are licensed Medicare plan specialists, locally focused in Yavapai County since 2007. We help educate our clients by answering their questions and providing clarity. We can be as in depth or as concise as you’d like to be, and we are happy to meet in person or by phone. We know ALL the plans in Arizona, and can help you select the right one this year, as well as help you year after year.

RENEW

MAY IS

Mental Health Awareness Month by Deanna Eder, Director of Marketing & Communications, Polara Health

ach year millions of Americans face the reality of living with a mental illness. During May, let us join the national movement to raise awareness about mental health. Let’s help to fight stigma, provide support, learn to take time for ourselves, seek professional help when needed and check in on family, friends and neighbors. The global pandemic has forced us to cope with situations we never imagined. Many are mentally struggling for the first time. There’s no way to predict or quantify the longterm impact of the global pandemic, but we do know more people are discussing their mental health and well-being more freely. With COVID-19, we are seeing more openness, more discussion, more willingness to talk about mental health challenges. Important messaging has been amplified during the pandemic on topics such

as self-care, checking on your neighbor, checking in with your family and friends and staying connected. Have you ever looked out a dirty window then wiped it clean and enjoyed the view? That’s the best way to describe when someone is facing a mental health challenge and then reaches out for help. When having difficulties obstructing the quality of life, it is important to reach out to a family member, a friend, a local behavioral health organization or call the crisis line. It is important to make adjustments in your daily routine and talk to your doctor when needed.

HOW TO OBSERVE MENTAL HEALTH AWARENESS MONTH Take care of yourself. Life has numerous ups and downs. Some are solvable but others not so much. When your mental health acts up, seek the right treatment

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and make yourself better because, after all, life has much more to offer than just pain and suffering. Take care of your loved ones. Check up on your friends and family. Many times, all people need is a shoulder to cry on and/ or an ear to listen. Support and encourage them if they are being treated for any mental health problems. Talk about mental health. One of the best ways to celebrate this month is by talking about it with your peers. The more you talk about it, the more normalized it will become.

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RENEW

Pregnancy Massage

s s e n l l e W l a i t Essen FOR MOM & BABY

“Let us make pregnancy an occasion when we appreciate our female bodies.” —Merete Leonhardt-Lupa, psychotherapist

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

et’s start with the benefits of therapeutic relaxation. Much has been made lately of the stress response, the sympathetic nervous system’s fight or flight response. Running from the tiger, good. All day work-life stress, bad. When we are under stress, our body naturally gears its resources toward the muscular system, ready for action and away from rest and digest. So when we are under constant stress, which most people today would say they are, we shift our resources to our largest metabolic energy user, the muscular system. When this happens we shift our metabolic resources away from vital systems like our digestive and immune systems. This is why when we receive the muscle relaxation and stress relief of therapeutic massage, it also enhances such vital functions of the body as circulation, respiration,

digestion, elimination and immune function. Pregnancy is absolutely beautiful, and pregnancy is absolutely stressful, and most women do not have the luxury of giving up the stresses that already exist in their lives while going through pregnancy. Another important, absolute truth in pregnancy is that the benefits of stress

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relief and therapeutic relaxation benefit the mother, and benefit the baby. Relaxation, the sense of well-being and the optimal function of all of those vital body systems are essential to a healthy pregnancy. Is it safe to receive massage during pregnancy? The short answer is yes. For a normal, healthy pregnancy, massage is

absolutely safe. If there are complications, or the pregnancy is at risk, then there will be a more complex consideration about safety for mom and baby. Seek out a trained and experienced therapist who understands the basic safety modifications that should be observed during pregnancy — there are some acupressure points to avoid and considerations to be made about overstretching tendons and ligaments and blood clotting during late stage pregnancy as the body prepares for delivery. These are commonly understood by therapists with experience in pregnancy massage. On a personal note, I have seen a good handful of my regular female massage clients through their pregnancies over the years, and none of them would have wanted to go through that experience without that beautiful, nurturing wellness practice for themselves and their babies.

RENEW

Don’t Forget

TO STRETCH YOUR FEET!

Our poor, wonderful feet. We take them for granted even as they literally keep us upright as we walk to the kitchen in the morning, walk around the house and take a stroll downtown, let alone run, dance and do burpees.

et many of us never think to stretch our feet before and after a workout as we do for the muscles in our arms and legs. When we’re able to, we should take a few moments to loosen and strengthen our tibialis flexors, extensors and other foot muscle groups. This advice stands regardless of whether you’ve just worked out or are just going about your other daily business. Doing this helps to reduce any pain that’s developing, improve your balance and help you stay active and on your feet. Warm up by walking around for a few minutes before trying foot stretches like these. Ask your health care provider

first if you currently have severe foot pain, diabetes or another condition affecting your feet.

TOE EXTENSION 1. Sit in a chair with your feet flat on the floor. Pick one foot up and place it on your opposite thigh. 2. Grab your toes with one hand and pull them up toward your ankle until you feel a stretch along the bottom of your foot and in your heel cord. 3. Massage the arch of your foot with your other hand during the stretch. Hold for 10 seconds. Repeat 10 times on each foot.

PICK UP BEADS 1. Find a selection of beads or marbles of different sizes and place them on the ground. 2. Sit in a chair and, while keeping your back straight, pick one up with your toes and place it in a container or pile. Do this 10 times with each foot.

SAND WALKING 1. Find some sand — for example, at a beach, desert, volleyball court or sandbox. 2. Take off your shoes and socks and walk to stretch and strengthen your feet.

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RENEW

s p e t S 9

Toward Detoxing your House Chemicals and plastics are difficult to avoid, even when you’re at home.

any of them don’t pose any threat to your health, but with the science constantly shifting on what’s good, not-so-bad and terrible to have around, it’s often better to err on the side of caution by keeping as many of them out of your household as possible. Try these strategies and see if you don’t feel better at home!

your shoes at * Keep or outside the front door — They’re the main importer of dust, pollen and bacteria into your house. woolen balls into * Toss the dryer — An allnatural, long-lasting alternative to dryer sheets, which contain a chemical that can irritate skin and aggravate asthma.

filters on your * Put faucets and showerheads — A full-home filtration system is even better at removing contaminants and chemicals, but much more expensive. natural cleaners, * Use homemade if necessary — Baking soda, vinegar, rubbing alcohol, ammonia, borax powder, hydrogen peroxide and unscented soap all qualify.

Open your windows — Try to open at least a couple every day to allow fresh air to circulate throughout your household.

Reduce your plastics

use — If you don’t want to throw everything out, at least check before you buy new ones, avoiding PVC (recycling code 3) and Styrofoam (6) as much as you can. your bedding clean * Keep — Buy a certified organic mattress or mattress cover and sheets to ensure you’re sleeping in as chemical-free a setting as you can. non-VOC paint * Use — Volatile organic compounds can cause respiratory problems, so find brands with low or no VOC content. Pick *organic yard products — Here of all places we should be using green and non-harmful products — seek out natural pesticides, herbicides and landscape products.

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RENEW

Finding the Right

Facial

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

hile spa facial treatments are frequently viewed as a luxury reserved for special occasions, many people are unaware that facials may also be a practical element of a daily skin care program. Such a treatment may help you obtain a more youthful appearance. Additionally, a facial regenerates and purifies your skin, making it healthier in the long run.

The appropriate type of facial can help you erase certain skin disorders and faults such as acne, wrinkles and age spots.

TYPES OF FACIAL TREATMENT Classic — A traditional facial often consists of cleaning, exfoliation, extractions, a mask and moisturizer; ideal for anyone with normal to dry skin. Extractions, the procedure of cleaning out

clogged pores, are safe for most skin types, but you should verify that the esthetician uses steam to relax the pores and wraps her fingertips with gauze before beginning. Lymphatic facial massage — This facial, which is frequently paired with other treatments, involves gentle kneading of some regions of the face to help alleviate stress and decrease water retention, reducing puffiness by stimulating the facial lymphatic glands. Electric current — An electric current facial delivers low levels of electricity to the face and neck via a microcurrent device and wet sponges. By stimulating and tightening the underlying muscles, the current naturally helps contour the front, making it a less invasive alternative to other injectables. Anti-aging — An antiaging facial employs active ingredients and procedures to combat the signs of aging in mature skin — think

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30 and older. They may incorporate serums rich in antioxidants and ingredients such as collagen to assist in skin rejuvenation. Brightening — This facial might assist if you have ashy, sun-damaged or dull skin. It targets hyperpigmentation specifically and evens out your complexion with the help of potent antioxidants such as Vitamin C. LED facial — Also referred to as color light therapy, a LED (light-emitting diode) facial uses precise wavelengths of light to target acne and inflammation. The painless approach has been demonstrated to stimulate cell growth, improve overall complexion, reduce redness, diminish the appearance of sunspots or fine lines and smoothen wrinkles. Laser — By removing the top layer of skin using a laser, this facial can gently renew your face and repair minor faults; can be used to treat wrinkles, age spots, uneven skin tone, sun damage and scars.

“I felt my lungs inflate with the onrush of scenery — air, mountains, trees, people. I thought, ‘This is what it is to be happy.’”

Spring is evident in the Watson Woods. Photographer: Karen Shaw

—Sylvia Plath

RENEW

Filter your Water for

h t l a e H r e Bett

by Vickie Johnston, Owner and Founder, H2O Health

recently watched a documentary by Stew Peters that just came out April 11 called “Watch the Water.” Very interesting and thought provoking information. I have said for years, “If they ever want to take a lot of people out it will be with water.” Yesterday’s water systems aren’t built for what’s going on today with our drinking water. The technology has changed drastically even in the past year. You must be an avid student on water to keep up with what’s needed to remove and reduce the new chemicals showing up in water every day. As I say, “One size never fits all when it comes to water.” To conserve water our whole country is recycling/ recharging water, better known as run off, affluent, gray or wastewater. This water is put back in the aquifer or in storage banks. In Arizona we recharge about 90% of our water

due to drought and heat, it’s been going on for many years throughout the U.S. Chlorine was classified as a known carcinogen 40 years ago but not today because it’s in every municipal water system in the USA. They have to use something to control the bacteria and viruses

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found in water. I realized when dogs and cats started getting the same cancers as humans something was seriously wrong. We don’t eat the same food but we do all drink the same water. I’ve also said for many years water quality will be the issue before water quantity. The worst thing we’ve

ever done was use our water for flushing toilets; everything is getting back into our drinking water. That realization changed my course from a hospital lab to water research and designing water filtration systems. My company was born to help clean up our water and improve our overall health. I saw firsthand — as toxic chemicals in water increased — our health decreasing rapidly. Toxins and chemicals feed cancer and all diseases. They love the acidity of toxins. Our bodies just can’t handle the overload of toxins and chemicals in our water today. It’s not a hard problem to correct when you understand the molecular and mineral structure of water and water’s incredible intelligence. Water is going deeper and deeper into the ground to protect itself. We can change our water’s quality, one home at a time. Remember Buy a filter or BE a filter, it’s true.

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NOURISH

Best Foods TO COMBAT BURNOUT & STRESS

Chances are stress is making you eat quick meals low in nutrition and high in sugar and calories. In other words, we eat what makes us feel good at the moment, not what makes us feel good in the long run.

uckily, it takes just a few modifications to your eating habits to see significant changes in how you feel physically and mentally.

WATER Yes, we hear this all the time and somehow we still can’t drink enough. The No. 1 reason for most headaches is simply dehydration. For women that goal is 92 ounces per day, a little less than six 16-oz. glasses per day. For men, it’s just about eight glasses.

COMPLEX CARBOHYDRATES Such foods as whole grains, sweet potatoes, oats, black beans, quinoa and brown rice are all complex carbs. These prompt the brain to let loose serotonin, the chemical in our body that literally makes us feel good. These also take longer to break down, keeping your blood sugar levels steady and your stomach feeling full.

OMEGA-3 FATTY ACIDS Eating plenty of fiber-rich fruits, vegetables and grains is an important tool in your fight against burnout. Research suggests that a high-fiber diet can relieve stress and anxiety. The best fiber-rich foods include fruits such as pears, strawberries, bananas, avocados and apples. Vegetables include artichokes, carrots, beets, broccoli, Swiss chard and kale.

DARK, LEAFY GREENS The darker the vegetable, the higher the folic acid. This helps your body produce serotonin. Remember, serotonin is that feel-good chemical we want. So add kale and spinach to your smoothies and salads for an added benefit.

DARK CHOCOLATE Aren’t you glad this one is listed? Dark chocolate can reduce stress by its chemical and emotional

impact. Experts say just eating chocolate can reduce stress and dark chocolate is rich in antioxidants, which also reduces stress. Just choose at least 70% cacao and you can up your magnesium, an essential mineral for your muscles and nervous system.

HEALTHY FATS Making sure we eat enough healthy fats is important for our overall health, including our mental health. Omega3s have been shown to reduce stress hormones as well as protect against depression and heart disease. Find this important stress-reliever in pistachios, almonds, flax, seeds and fatty fish like tuna and salmon. This also is available in supplement form.

PROTEIN This is essential to your blood sugar, mood and energy levels and

healthy nervous system. Include protein in every meal, either plant or animal i.e.; tofu, yogurt, nuts and seeds or eggs, fish, chicken, cheese and lean meat. Also, try snacking on walnuts. They are packed with protein and loaded with tryptophan, an essential amino acid linked to serotonin. That means eating a handful of walnuts daily can make us happy, literally. Make a smoothie for breakfast, a salad for lunch or grab a cup of overnight oats and take care of yourself in the best way. Incorporating these simple changes in your diet may mean the difference between burning out completely and finding your way back. Be good to yourself and remember: exercise, fresh air and talking to a friend can make a world of difference, but including these foods will help to combat that burnout once and for all.

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NOURISH

Flowers

Hummingbirds Never Resist

by Ken Lain, The Mountain Gardener, Watters Garden Center

have noticed that some flowers attract hummingbirds better than others; the same flowers also attract butterflies. Try planting some of the Lain casa favorites. Archangel Angelonia (Summer Snapdragon) — Large, vibrant flowers on this plant thrive in the summer heat; blooms. Deer and rabbit resistant. Buzz Magenta Butterfly Bush — Full-size graceful, tapering flowers cover the compact, hip-high plant from summer through fall. Fuchsia — They have one of the brightest flowers for a shade-loving plant. Blooms usually are pink, orange, yellow and have a drooping habit at the stem’ end. Impatiens — This is a popular cottage garden plant because of its longlasting bloom in the shade. It flowers from spring, all the way through to the first frost. Impatiens have simple, five-petal flowers that bloom in various colors from blue, orange, pink, purple, white, and red. Monarch Promise Milkweed — This is the butterflies’ choice of place

to lay their eggs. It’s also a source of nectar through their migrations. The contrast between the tiny blossoms of orange and red against the spiky variegated leaves make this plant uniquely stunning. Partial shade encourages lusher leaves and blooms all summer. Santa Barbara Salvia — A superior plant for hot, dry slopes, it is rugged enough for rock gardens. It is suitable for xeriscape or wild gardens in the driest climate. Stellar in large artistic pots. Javelina, deer and rabbits leave

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this plant alone. Kelos Magenta Celosia — There are few flowers as showy as celosia. Whether you plant the plumed type, which produce striking upright spires, or the crested type, which has a fascinating twisted form. Petunias — These a staple in local containers, hanging baskets and window boxes because of their long-lasting blooms and a wide variety of colors. Pink Sparkle Spirea — Beautiful pink flowers emerge in early summer and then re-bloom again in fall. As an added

bonus, fall flowers appear down the stem, giving the appearance of an even fuller shrub. Minimal maintenance. Summer Splash Nierembergia — Reseeds easily and great for hot locations. Very easy to grow and perfect for patio pots and baskets. Birds need a reliable water source and are satisfied with a simple birdbath or saucer filled with an inch or so of water. I find that birds don’t bathe often, but they love to rest on and sip at the edge of a water source.

NOURISH

FOLLOW THESE TIPS ON

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

his month as we celebrate women we acknowledge their strength, contribution and passion. Their dedication, loyalty and often selflessness place them, however, in a vulnerable position. By nature, women are nurturers often putting the needs of others before their own. This expectation can lead to strained relationships, increased stress, disregard of self-care, and negative impact on overall health. Heart disease remains the No. 1 leading cause of death among women, and stress is one of the main risk factors of heart disease. Stress causes many detrimental effects, including the ability to trigger physical changes in the body. One of the consequences of stress is high blood pressure, which places additional strain on the heart muscle. Over time, this additional demand on the heart can lead to heart attacks, stroke and even death. When protecting the heart, lowering your blood pressure is vital and often one of the first lines of defense against future complications and debility. Here are tips to lower your blood pressure and your risk of heart disease:

stress * Adopt management techniques to your daily routine (breathing exercises, relaxation, support system, laughter, sleep, etc.). a healthy body * Maintain weight — simply losing 10 to 15 pounds can improve blood pressure. plenty of fruits * Eat and vegetables daily. salt intake to * Limit no more than 1,500 mg sodium per day. herbs, spices, * Use lemon juice, balsamic vinegar, etc. to flavor foods. to strengthen * Exercise the heart muscle, which in turn can lower blood pressure. ways * Find to cultivate happiness! A positive outlook in life better equips us to deal with daily stressors and supports our overall health, including our heart.

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NOURISH

Put the Lime IN THE WATER TO

Feel Better

Limes may seem like an ordinary fruit, but they are a powerhouse of vitamins, minerals and antioxidants. And all it takes is a glass of lime water each day to reap the benefits.

tudies show this tart little fruit can help lower heart disease, boost immunity, increase iron absorption, help weight loss, regulate blood sugar and help prevent kidney stones. Vitamin C is most concentrated in citrus fruits. The USDA reports that one lime contains about 15% of your daily value of vitamin C. The National Institutes of Health recommends 75 mg of vitamin C for women and 90 mg for men per day. Lime water can relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness since the vitamin C in limes help to reduce inflammation. A study reported that people who consumed very little vitamin C were more than three times more likely to develop arthritis. Limes also are rich in dietary fiber and minerals such as calcium, iron, potassium, copper, magnesium and phosphorous as

well as Thiamin and Riboflavin. That’s like dropping a multivitamin in your water each day. This small green fruit is packed with goodness and according to Colorado State University, limes protect cells from free radicals, improve iron absorption, regenerate vitamin E supplies, help build collagen, metabolize cholesterol and even synthesize norepinephrine (a stress hormone). Just as some acids are used to clean out clogged pipes, the amount of acid in limes helps clear the body’s system by washing and cleaning the digestive tract. For an even cleaner system, try adding salt to your lime water, which acts as an excellent laxative. And because limes are acidic, they also help saliva break down food for better digestion. As a bonus, drinking a glass of warm water with 2 teaspoons of lime juice about half an hour before meals may help prevent heartburn and acid reflux.

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Making lime water is simple: slice a few limes thinly, muddle them a bit at the bottom of a pitcher and fill with cold water. Refrigerate for at least an hour. Consider adding mint, ginger,

honey, a pinch of salt or even using coconut water for a change. Your lime water will last about three days in the refrigerator, so enjoy it every day and start feeling better.

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NOURISH

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

hen it comes to overall women’s health, in my experience I have learned that staying true to who you is the best thing you can do for yourself.

compare * Don’t yourself to other women. a meal plan * Find that works for you, your goals. an exercise * Find routine you enjoy. self-care * Find remedies that feed your soul. to take time * Learn out for yourself; spend time alone. the things * Find that make you feel rejuvenated, that fill you with joy. As women we don’t need to keep up with other women; support them just as they are.

Women need to pay and give attention to annual checkups, physicals, blood work, and just make sure we are getting what the female body needs. Our bodies do amazing things each month year after year, and we just need to make sure we are treating them the best we can by using best self-talk, best surroundings, best nutrition and fitness, best rest and best restoring. Though there are many avenues to focus on for women’s health, I strongly believe a fitness routine and nutritional plan are two of the most powerful starts to caring for oneself.

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to Yourself

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

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NOURISH

Caring for Yourself

Isn’t Selfish

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

s women we take on a lot of the responsibility of caring for our family; our children, our parents and others close to us. As caregivers though, we can forget to take care of ourselves. Our worries are outward versus realizing that caring for ourselves isn’t selfish, it is a good practice. On an airplane, why do you think they tell you to put your mask on first then assist someone else? Because if you don’t, you may not be able to care of that other person.

What should you be doing in self-care? It really depends on you. Self-care can be as easy as going to get your nails done and relaxing for that hour or longer if you have a mani-pedi! If you are someone who enjoys a good massage, get one — half hour, hour or 90 minutes. Just relax. After a massage, you are handed a bottle of water, drink it and more! Water keeps headaches away, which can come from dehydration (and it doesn’t take much to be low on water).

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Most of us don’t have a high enough intake to be in a surplus of water for what our bodies need. I know some of you will be afraid to drink too much in case of incontinence. Once your body is fully nourished with water, you won’t feel the need to go to the bathroom all the time, but getting there can be a little challenging. Sit down — I dreaded writing those words — and read a good book. Get up and walk, run, ride a bike, go for a hike. Move your body! It is important to move; it

helps you stay more mobile as you mature. In the beginning it doesn’t matter how much or how fast, just do it. Start where you are and move toward a larger goal. The important thing is just doing some. Eat to benefit you. We all know that eating sweets or drinking beverages with no nutritional value are just empty calories. Indulge at celebrations, but fuel your body with good healthy nutrition the majority of the time. You will feel better, sleep better and look healthier.

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NOURISH

Spring Resolutions TIME FOR

by John Murphy, Founder, Make 100 Healthy Foundation

ouldn’t it be great if New Year’s resolutions had a May start date? Think about it. The weather is nice and mild. The flowers are blooming. The days are longer. It’s the ideal environment to keep your resolutions. Usually most of us resolve to lose weight, exercise more, eat better and make strides in our life. Cold weather and short days are not the best recipe for success. Now is the perfect time to renew and reaffirm the goals you made just a few short months ago. If you have made it this far on your goals and resolutions — bravo! This is a great marker to keep going. If you haven’t kept the goals you made, this is the time to fulfill the promises you made to yourself. Use the longer days, warmer weather and the great outdoor amenities in our area to excel and make your goals a reality. As the actor Rob Schreiner once said, “You can do it”! I encourage you

to push the reset button and give yourself a second chance to accomplish what you want to improve your life and health. Everyone’s schedule is different. I love to work out, swim and exercise early in the morning. Some people love to wind down their day after work with a fitness regimen or an evening bike ride. It doesn’t matter what time you carve out for yourself, but now is the time to recommit and take action. I find it very helpful to write down my goals. It makes them real to me and it’s almost like a contract with myself. Try it. You’ll like it. Goals should be achievable. You don’t need to recreate your world, just make a commitment to do something healthy, like taking a long walk every night. These are exciting times, and I urge you to take advantage of the favorable conditions to renew your resolution. Happy New You!

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

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photo: flickr.com/nicholas_t | CC BY

NOURISH HEALTHY

Recipes QUICK

Cool Carrot & Cucumber Slaw Meets Spicy Shrimp by Bailey Zygutis, Nutritionist, Vitruvian Fitness

The name may be kind of a misnomer because there isn’t actually any cabbage in this slaw, contrary to its Dutch origins. But trust me, it’s yummy.

o: ot B

ti s

WHAT I CALL SLAW:

SPICY SHRIMP:

2 lg

Carrots

5 oz

Uncooked Shrimp

Cucumber

1 tbs

Coconut Oil

2 tbs

Rice vinegar

1 tbs

Red pepper, crushed

1 tbs

Coconut aminos

1/2 tbs

Ginger, ground

1 tbs

Sesame Seeds

1 tbs

Soy sauce

1 2

Shred carrots and cucumber (for that slawlike look and feel). Mix in large glass bowl with rice vinegar and coconut aminos.

Toss well, mixing in sesame seeds and let set for 10 to 15 minutes.

Food for Thought

Roasted seaweed to garnish

Heat skillet to medium high; add coconut oil and raw shrimp.

Sprinkle ginger and red pepper on top, then cook for approximately 8 minutes, until done.

Makes 4 half-cup servings | Prep Time 35 mins

Shrimp is a great source of protein and, maybe surprisingly, also a source of antioxidants! Astaxanthin, an antioxidant found in shrimp, helps to prevent oxidative stress in the body. Shrimp also contains anti-inflammatory omega-3 fatty acids and an array of beneficial vitamins and minerals, making it a superfood of the sea!

7 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5

NOURISH HEALTHY

Chicken Burrito Bowl This recipe makes a quick dinner into an event. The best part is the textures and colors of this burrito bowl make it a quick meal at home or the perfect dinner for impromptu guests. You probably have most of the ingredients on hand, and your guests will thank you. Or for a keto version, substitute cauliflower rice or leave out the rice.

2 lg

Chicken breasts or thighs, boneless and skinless

2 lg

Red bell peppers

1 med

Red onion

2 tbs

Olive oil

1 clove

Garlic

1 tsp

Cumin

1 tsp

Chili powder (to taste)

2 tbs

Cilantro, freshly chopped

2 cups

Rice, cooked (brown or white)

1 can

Black beans, drained and rinsed

1 can

Corn, drained

Lime, sliced into wedges

Tomato, chopped

1 cup

Shredded cheese

1 lg

Avocado, chopped

1 2

3 4

7 8

Preheat oven to 400°F.

In a large bowl, combine lime juice, olive oil, garlic, cumin, salt and pepper, chili powder and 1 tablespoon cilantro. Mix. Add chicken and, if possible, marinate for 15-30 minutes. Line a baking sheet with foil and spray with nonstick spray. Place chicken, peppers and onions onto baking sheet in a single layer. Drizzle veggies with olive oil, salt and pepper. Bake in a preheated oven for 25-35 minutes, testing to make sure chicken

is cooked. Flip chicken twice while cooking to get evenly browned. While chicken is cooking, add rice to boiling water and cook as directed. Fluff and set aside, adding lime juice, salt and pepper to taste. Rest chicken for 10 minutes before slicing or shredding. When ready to serve, place ½ cup rice in a bowl and alternate onions, peppers, black beans, corn, tomatoes, cheese and avocado. Garnish with fresh cilantro (optional). Serve with a wedge of lime and sour cream (also optional).

Serves 4 | Prep Time 45 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5 7 3

NOURISH PALEO

Breakfast Hash Even if paleo is not your thing, this delish breakfast hash will definitely pique your fancy. Not only is it quick to make in one skillet, it can be made in a variety of ways to be paleo, keto or just the usual beloved meat, potatoes and onions hash.

1 tbs

Avocado oil

½ lb

Ground beef

½ lb

Ground sausage

1 med

Sweet potato, cubed (no need to peel)

1 med

Onion, chopped

1 med

Tomato, chopped

½ cup

Mushrooms, roughly chopped

2 cups

Swiss chard, roughly chopped (including the stems)

½ tsp

Onion powder

½ tsp

Garlic powder

½ tsp

Salt and pepper

1 2 3

Preheat a large skillet over medium heat. Add avocado oil and heat.

Add ground beef and sausage to pan, breaking up into small pieces. Cook 7 minutes, stirring occasionally or until almost cooked through. Remove from pan and set aside. Keeping the grease in the pan, sauté the sweet potato for about 5 minutes.

Add onion and mushrooms and sauté until softened and the yam begin to crisp, about 5-7 minutes. Keep from stirring too much to let the potatoes crisp. Add the meat mixture back to the pan and add the chopped chard, tomato and seasonings. Cook, stirring occasionally for about 10 minutes or until greens start to wilt and soften.

Serves 2-4 | Prep Time 35 mins

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

It might just become a basic staple your family requests often.

NOURISH

VEGAN

Scalloped Potatoes You don’t need cheese or milk to make these creamy scalloped potatoes. Nobody will miss the dairy, and the nutritional yeast gives this a wonderful cheesy taste. It’s comfort food that’s great for entertaining, holidays or just a weeknight treat.

5 lg

Potatoes, sliced 1/8 thick (no need to peel)

1 lg

Onion, thinly sliced

4 tbs

Butter, dairy free

3 cloves

Garlic, chopped

4 tbs

Flour, (for GF, use 2 tbs cornstarch)

2 cups

Milk, your preferred non-dairy (cashew, almond, oat, rice, hemp)

1/2 cup

Coconut milk

1/2 cup

Vegetable broth

2 tsp

Nutritional yeast

1/2 tbs

Salt

¼ tsp

Black pepper to taste

1 2 3

6 7 8

4 5

9 10

Preheat oven to 400˚F.

In a large saucepan, melt dairy-free butter and add minced garlic when melted. Whisk in flour until smooth; no lumps. Slowly add milks, broth and nutritional yeast and whisk until smooth. Turn down the heat and simmer until mixture reaches a thick consistency and coats the back of a spoon. Layer half of the potatoes and all of the onions in a 9x13 baking dish, and cover with half of the sauce. Repeat with remaining potatoes and sauce.

Cover pan with foil and bake for 30 minutes. Remove foil and continue cooking for 25-30 minutes. Test potatoes with a fork to make sure they are cooked through. If not, return to the oven for another 20 minutes. Depending on how thick the slices are, it may take a little longer. Just keep testing it until it’s perfect. Allow the dish to rest for about 10 minutes before serving. Garnish with fresh herbs like parsley or chives, or chopped scallions, for a pretty presentation.

Serves 8-10 | Prep Time 35 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5 75

NOURISH

FAMILY FRIENDLY

Easy Overnight Breakfast Enchiladas Wouldn’t you like to sleep in on your day off? With this recipe, all the prep is done the night before, leaving you plenty of time to catch a few more ZZZs.

2 ½ cups

Ham, finely chopped

Red pepper, finely chopped

1 lg

Onion, finely chopped

2 Cloves

Garlic, minced

8 8-inch

Flour tortillas

2 ½ cups

Cheddar cheese, shredded

Eggs

1 ½ cup

Milk

1 cup

Half-and-half

1 tbs

All-purpose flour

1 2 3 4 5

Spray a 9x13 baking dish with cooking spray and set aside. Mix together ham, pepper, onion, garlic and 2 cups of cheese in a shallow mixing bowl. Scoop about 1/3 cup of the mixture onto each tortilla and roll up tightly. Use all of the mixture in the tortillas. Place each rolled tortilla seam down onto the baking dish in a neat row. In the same bowl, whisk together eggs, milk, half-and-half and flour. Pour egg mixture over tortillas evenly. Cover with foil and refrigerate for at least 6 hours

and no more than 48 hours. Remove baking dish from refrigerator 30 minutes before baking. Preheat oven to 350°F.

6 7 8

Bake covered baking dish for 35 minutes. Then remove foil and sprinkle with reserved cheese and return to oven for 5-10 minutes or until golden brown and egg mixture is set. Serve these warm and on their own, or for an even better treat, garnish with avocado, sour cream, crispy bacon bits, salsa, chopped green onions or fresh herbs.

Serves 6-8 | Prep Time 1 hour (plus rest time of 6 to 48 hours)

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

NOURISH GLUTEN-FREE

Instant Pot Pad Thai Heading out to a restaurant might not be in your plans, but you can still have your favorite Pad Thai noodles right at home. Customize to your tastes by adding a protein like tofu, chicken, pork or shrimp or any changing up of the vegetables. This dish is gluten free with the use of tamari or the brand of glutenfree soy sauce you prefer. Best of all, making it at home eliminates any risk of cross-contamination.

1 ½ cup

Vegetable stock

½ cup

Gluten-free soy sauce/tamari

1 ½ tbs

Brown sugar

2 tsp

Sesame oil

1 tsp

Garlic, chopped

Lime, juiced

1 tsp

Ginger, freshly grated

1 tsp

Red chili flakes (optional)

Green onions, chopped

Carrots, thinly sliced

1 cup

Snap peas

8 oz

Flat rice noodles

3/4 cup

Bean sprouts

1 cup

Snow peas

½ cup

Peanuts, chopped

2 tbs

Cilantro, chopped

Lime, sliced in wedges

Set Instant Pot to sauté and add the vegetable stock, soy sauce, brown sugar, sesame oil, garlic, lime juice, ginger and red chili flakes. Whisk the mixture and cook until the sugar is dissolved. Add vegetables and noodles to the sauce mixture and stir. Set the Instant Pot to pressure cook and cook on manual for 4 minutes. When finished, let the pot release for 2 minutes and then release the pressure.

Be careful of the steam. Carefully remove the lid and add bean sprouts and snow peas. Cover and let these warm for about 4-6 minutes, keeping the pot turned off. For a more authentic dish, add two chopped scrambled eggs into the pot at this time. Serve garnished with peanuts and fresh cilantro. Keep in a covered container for up to 48 hours in the fridge.

4 5

Serves 4 | Prep Time 35 mins

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

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. No. 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 No. 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. No. 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. 5 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

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. 5

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

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

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. 5 8 1

Q&A Carol Lucia Lopez CHT, PSYCH-K® FACILITATOR, BQH PRACTITIONER, CAROL LUCIA FREQUENCY HEALING

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? I believe balance is essential in maintaining a healthy lifestyle. For me, this includes physical, mental, emotional and spiritual balance. I’ve had to learn to slow down as I had developed adrenal fatigue several years ago, and it took a huge toll on me energetically.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I came to practice hypnotherapy and PSYCH-K® as part of my process of selfhealing. I had a great endocrinologist, but I knew I needed to help myself by changing my lifestyle and habits. I discovered

that hypnotherapy was a phenomenal tool for relaxation and transforming limiting beliefs, as well as having several other benefits. I was then introduced to PSYCH-K® and found a whole new way of rewiring the subconscious mind. In practicing with other students in both modalities, I realized that I love working one-on-one.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY? I practice self-care, which includes eating nutritious balanced meals and taking a few supplements. Meditation has been a beautiful tool. Gentle exercise works best for

8 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 5

me — yoga, tai chi, Pilates, hiking and modified dance. My current relaxation gotos include photography, oil painting, writing, jewelry making and walks in nature. I have a new granddaughter, so sewing a couple of little outfits for her is also on my list of things to do. The key is creative self-expression.

WHAT IS YOUR FAVORITE HEALTHY MEAL? A big salad with fresh organic greens as the base to which I add a variety of vegetables, sunflower or pumpkin seeds, chickpeas or other bean, sprouts, avocado and typically a couple of ounces of antibiotic-free, free-range chicken. I like pre-cut

veggies as they’re a real time-saver and I make my own dressing using Bragg’s seasonings, apple cider vinegar and olive oil. I also love to make and eat tacos that my friends and family rave about.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? To continue self-healing. Healing is a process like peeling away the layers of an onion. Humans are complex beings, so healing the mind, body and spirit takes time. Just as it’s taken us a lifetime to accumulate disease, negative habits and fixed mindsets, healing these areas is something we must be willing to commit to in order to achieve optimal health.

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

771-5282 771-5282 771-5282

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We’re here to help you, take care of you. Our mission is to provide excellent and accessible medical care. We treat our patients with the utmost respect, dignity and honesty in a healing environment. We have gathered an excellent team of exceptionally qualified Medical Doctors of various specialities and we are all honored to be a part of your health care.

We treat you like our family. PRESCOTT 3124 Willow Creek Rd

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

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

928-208-4309

We Welcome: Veterans New Patients Most Insurances Workers’ Comp

Prescott Healthy Living - VOL. 3, NO. 5

Articles inside

Be True to Yourself

Caring for Yourself Isn’t Selfish

Follow these Tips on Lowering Blood Pressure

Flowers Hummingbirds Never Resist

Best Foods to Combat Burnout & Stress

Finding the Right Facial

Filter your Water for Better Health

Pregnancy Massage Essential Wellness for Mom & Baby

Don’t Forget to Stretch Your Feet

May Is Mental Health Awareness Month

9 Steps Toward Detoxing Your Home

Peek In on the Latest Skin-Care Trends

Stand Up Straight to be your Best Self

Save your Back with these Core Moves

Urinary Incontinence in Women Explained

Self-Healing through Self-Love & Self-Care

Women’s Health: Setting Realistic Goals

‘Batter Up!’ with Senior Softball

Why Being Grateful Can be Good For You

Walk, Don’t Run up that Treadmill

Menstruation: The 6th Vital Sign

Tips for Healthy Aging as a Woman

Is it Bad to Workout Every Day?

Women’s Health Issues to Understand

Adults Modeling Healthy & Balanced Lifestyles Help Teens

Explore Outdoor Hobbies to Feel Good

Miller Creek Trail Great for Families & Everyone Else

Just Do It: Walk your Dog