Prescott Healthy Living - VOL. 3, NO. 6 by ROX Media

VOL. 3, NO. 6 prescotthealthyliving.com

Men’s Health MONTH

Thumb Butte Senior Reserve your new home today!

■ ■ ■ ■

Living

Independent Living Assisted Living Memory Advanced Care Organic food, International cuisine, made with a touch of love from Dr. Askari’s recipes

For your personal tour of Thumb Butte Senior Living: Call Dr. Askari between 5-7 p.m. 7 days a week

928-308-5990

Prescott’s Newest

Affordable Luxury Assisted Living Community

VOL. 3, NO. 6

Men Must Protect Their Health How to Trim Men’s Heart Disease Risk

’s Health MenMONTH

14 16

| PLAY | Is a Power Sled Workout Right for You? Get Back to Nature in Acker Park Men’s Health: Know the Signs of Stress 16 Ways to Spice up your Daily Walk 14 Healthy Habits to Live by When You Can Tennis Puts All Muscles in Play Our Men Need to be Healthy Take your Abs Out of the Crunch Share What You’re Going Through Local Events

CONTENTS

20 22 24 26 28 30 32 33 34 37

Use It or Lose It!

| RENEW | Step up Hydration Game for Summer Reimagining Touch for Men Hormone Pellet Therapy Might be Right for You Strong Healthy Bones Need Good Nutrition Epsom Salt Baths Ease Aches & Pains Medicare: How Much Choice is There? Heal your Stress to Heal your Skin Aging Men: Platelet Rich Plasma Might Help Help Kids Develop Executive Function Skills Why Natural Deodorant Might be Right for You Connection to Community is a Key to Wellness Men Neglect Oral Health Care at Their Peril

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

Avoid Shuffling & Keep Mind Sharp

| NOURISH |

38 60 40 62 42 64 43 66 44 68 70 46 47 Recipes 48 72-77 50 health & wellness 52 78-81 54 Q&A 56 82 58 Eating Healthy Doesn’t Mean Breaking the Bank

Men, Please Take Care

Study up on the Toxins Surrounding Us

Take Edge off Sore Muscles with Tart Cherries Protect your Eyes by Eating Healthy

These Healthy Herbs Great for Shady Gardens

DIRECTORY

Vickie Johnston, Owner and Founder, H2O Health

Great Teeth. Great Smile. Great Life.

General Dentistry  Esthetics  Same Day Crowns & Implants

Call Us Today To Schedule An Appointment! Anson L. Hooper D.D.S. 802 Schemmer Drive  Prescott, AZ

928-778-2421  www.hooperfamilydental.com

TIME TO PUT

Everything Out There

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’re welcoming another long, glorious summer to our world, and it’s time to bring even more of our lives outside. It’s as beautiful in Greater Prescott as ever, but life is slowing down a little bit with our school and work schedules so we can enjoy long, lazy days and cool, beautiful nights. Our days should still be filled with outdoor movement — walking, hiking, running, biking, plus summer specials like baseball, volleyball, kayaking and stand-up paddle boarding! ‘Tis the season for desert-dwellers to take advantage of our climate and landscape, so it’s a perfect time for locals to visit those out-of-theway places they don’t always make it to at other times of the year. In this month’s issue we dig deeper into men’s health, looking at how they can minimize their risks and maximize their bodies through great diets and even greater workouts with weights and power sleds (which are not a winter thing — read on and learn more). But then, summer is ideal for everyone to explore their full potential!

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

Live well,

Laurie

Associate Publisher

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

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.

HELPING YOU REDISCOVER & MAINTAIN YOUR YOUTH N O W OF FE RIN G VIP MEM BER SHIP PRO GR AMS

HydraFacial® + Kybella + B-12 Injections Botox® + Fillers + Radio Frequency + Teeth Whitening Body Contouring + Virtue RF + SkinPen Microneedling Tetra CoolPeel & CO2 Laser + Oxygen Facial Permanent Makeup + Diamond Glow + PDO Threading IV Therapy + Hormone Replacement Therapy Weight Loss Program

CALL TODAY TO BOOK YOUR APPOINTMENT

928-350-5484

8196 EAST FLORENTINE ROAD, SUITE B + PRESCOTT VALLEY, AZ 86314

w w w.w i l s o n a e s t h e t i c s a z . c o m

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.

Do you have questions regarding 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.

Do you need help understanding the Medicare process?

Have your questions answered, and understand your health plan options.

Call Us Today!

928.642.9336 TTY: 711

www.Sharp4Medicare.com Calling the number above, will direct you to a licensed local insurance agent.

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. 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.

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.

Pregnancy Care Menopause Care 3D Ultrasounds

Annual Exams

Birth Control Treatment

Bioidentical Hormone Replacement Therapy

Minimally Invasive Surgery

919 Twelfth Place Suite 1 • Prescott

| 928-778-4300 |

Infertility Treatments

7600 E. Florentine Road • Prescott Valley

www.prescottwomensclinic.com FOLLOW US ON SOCIAL MEDIA

PrescottWomensClinic

PrescottWomensClinic.PWC

Advertiser Index A Better You IV Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Cardiac Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Carol Lucia Frequency Healing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

in the next issue

Cathy Clements - Nutritionist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65

GREEN LIVING & SUSTAINABLE HEALTH

CoachSmart Consulting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 H2O Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Hooper Family Dental . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Jodi Gilray PT PLLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 MTO Janitorial, LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Optima Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Salud Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 SHARP - Senior Health and Retirement Professionals . . . . . . . . . 8 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Thumb Butte Medical Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11, 84

Thumb Butte Senior Living . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . 7 Women’s Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

Email laurie@roxco.com Visit prescotthealthyliving.com Prescott.Healthy.Living PrescottHealthyLivingMagazine

Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We treat you like our family SERVICES: • INTERNAL MEDICINE

• DERMATOLOGY

• FOOT & ANKLE SURGERY

• CARDIOLOGY

• GERIATRIC CARE

• PAIN MANAGEMENT

• WOMEN’S HEALTH

• NEUROLOGY VASCULAR SPECIALISTS

• ALLERGY CLINIC

• RADIOLOGY

• GASTROENTEROLOGY

• CLINICAL PSYCHOLOGY

• SONORA QUEST LAB

• INTERVENTIONAL RADIOLOGY

WE WELCOME:

Veterans

New Patients

Most Insurances

Workers’ Comp

THREE LOCATIONS TO SERVE YOU PRESCOTT

PRESCOTT VALLEY

928-445-7085

928-775-9007

3124 Willow Creek Rd.

6946 E. Hwy 69

CHINO VALLEY

87 S. State Route 89

928-208-4309

www.thumbbuttemedicalcenter.com

l a c o L

HEALTH

Kimberly Albarran

Dr. Hojat Askari

Lynell Cavner

Kimberly Albarran, PT, DPT, fitness/nutrition specialist and Dr. Sears Wellness Institute health coach, specializing in chronic pain. She focuses on a wholebody approach through nutrition, mindfulness, movement and sleep.

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.

Dr. Anson Hooper

Dr. Marla E. Jirak

Carl Johns

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.

PT, DPT. ISSA Fitness, Nutrition Specialist and Health Coach

DDS, Hooper Family Dental

Founder & Medical Director, Thumb Butte Medical Center

Owner, CoachSmart Consulting, LLC

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

Owner & Master Certified Bowen Practitioner, Lynell & Company

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

Jodi Gilray-Szostak

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

PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

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. Jodi Gilray-Szostak has been practicing physical therapy since 2004 and has been a business owner since 2010. She has clinical experience working in multiple fields and now specializes in outpatient pediatrics. She completed her certification in Neuro-Developmental Treatment (NDT) in 2011.

Vickie Johnston

Ken Lain

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.

Owner and Founder, H2O Health

Owner, Watters Garden Center

ENTHUSIASTS Carol Lucia Lopez Carol Lopez, CHt, PSYCH-K Facilitator

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.

Loree Walden

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

John Murphy

Founder, Make 100 Healthy John Murphy is chairman of the Prescott Commission on Well-Being 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.

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.

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.

Bailey Zygutis

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

Chrissie Seals

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

Blayne Soriano

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

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. 6 13

FEATURE

Men Must Protect

THEIR HEALTH by Blake Herzog

Ask your dad, brother or son or your favorite male mechanic or barista — all of them are likely to have internalized the role of protector to some degree.

t’s a tendency fostered by both society and biology for men to feel responsible for providing for and defending family, friends, livelihood and community from threats. Some take that to the extreme of not paying enough attention to what might threaten them, particularly when it comes to their health. If this is you, stop it! Whatever may imperil you puts those you love at risk of being without you.

AN OUNCE-PLUS OF PREVENTION The best way to defend your health is preventing issues from cropping up in the first place, which begins with understanding how to choose nutritious food and get adequate physical activity into your schedule. It can be easy to misjudge how well you’re doing on these fronts. Many men focus on getting enough protein to build muscle and are less interested in eating vegetables or fruits. They miss out on the incredible anti-inflammatory benefits of nutrients found almost

exclusively in plants, including vitamin C, flavonoids and fiber. Meats are also the source of many essential nutrients, but the risks of eating too much meat, especially processed, are well-documented. Everyone needs to find a healthy balance. Exercise and the benefits you get from it can be hard to pin down as well. Men take on the majority of the physical labor needed in our world whether it’s at work or home, but it’s not always the type that benefits them the most. The start-and-stop nature of many physical jobs or chores doesn’t bring the same bang for your buck as high-intensity interval training or endurance cardio, and heavier lifting can do more harm than good if you’re not properly conditioned for it.

SCREENING TIME Health screenings aren’t always fun. No matter how often we tell ourselves that knowledge is power, they can be laced with discomfort and fear of what the results might be.

The fact remains you’re more likely to have a positive outcome with any conditions or diseases with an early diagnosis, whether you respond with lifestyle changes, medical treatment or both. Make sure you’re tracking basic info about your blood pressure, weight, glucose levels and other vital stats, instead of filing them away and forgetting them by the time your next checkup rolls around. And make sure to keep these appointments on a regular basis; get a physical and lab work done at least every other year and more frequently as your doctor recommends. The specific type of screenings suggested can vary depending on age and other risk factors. Being proactive about your health on all fronts will change and extend your life. Taking care of yourself will have a ripple effect on the world around you, starting with family members and friends and radiating out to your professional life and other broader roles. The sooner you start the better it’ll be for everybody!

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

FEATURE

How to Trim

e s a e s i D t r a e H ’s n e M Risk by Dr. Hojat Askari, Founder and Medical Director, Thumb Butte Medical Center

eart disease is the leading cause of death for both men and women every year but it is more prevalent in men, according to the U.S. Centers for Disease Control. One-quarter of male deaths every year are attributable to heart attacks or related cardiac events versus one of every five deaths in women. What’s more, the CDC says half of all men who die suddenly of cardiac disease every year reported no prior symptoms. This may be partly due to men being less likely to see a physician regularly, along with women being at lower risk before menopause. It’s critical for men to push back against this tendency while embracing a healthy lifestyle. Men need to be able to identify the symptoms of a severe cardiac episode even as they work to prevent one from happening. These include: attack — Chest * Heart pain or discomfort, neck and upper back pain, dizziness, shortness of

breath, extreme fatigue, nausea or vomiting. failure (chronic * Heart condition cause by weakened heart) — Shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen or veins in the neck. — * Arrhythmia Palpitations or sensations of fluttering in the chest. Preventing or managing heart disease: your risks — These * Know can stem from genetic factors and/or lifestyle issues such as poor diet, lack of exercise and smoking. These risk factors include high blood pressure, diabetes or prediabetes, high cholesterol and chronic stress or depression.

Choose nutritious foods — Get your protein from a variety of plant- and animal-based sources while eating plenty of vegetables for vitamins,

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

fiber and other essential nutrients. Reduce or eliminate fast and processed foods, sugar and refined starches, as well as soft drinks and alcohol. moving * Keep — get at least 30 minutes of moderate to vigorous exercise four to five days a week, and get up from your chair regularly if you’re sitting for extended periods. to your * Listen doctor — If you’re diagnosed with heart disease or at least one risk factor, follow your health care provider’s recommendations on medication and lifestyle changes.

A Clean Environment Boosts Air Quality & Overall Health Raising the Standards of Commercial Cleaning

NOW HIRING! 928-772-0004 www.mtojanitorial.com

HIGH QUALITY, DEEP CLEANING SERVICES FOR YOUR BUSINESS Floor Care • VCT • Window Cleaning Tile and Grout Restoration

Switch to Us For

25% OFF YOUR INITIAL DEEP CLEAN

FEATURE

Use It or Lose It!

by John Murphy, Founder, Make 100 Healthy Foundation body thrives and craves the challenge of exercise. Here are my life tips to keep your body fit at any age.

of laziness. No excuses! Yes, you can have a lean, mean and healthy body if you incorporate regular

exercise into your life. Keep this in mind. You either use it or lose it. I choose to use it. What about you?

tangible goals. * Set Consistency is key. do too much * Don’t and hurt yourself. Steady as you go. with lower weights * Start and slowly build up reps and more weight. sure to stretch and * Make foam roll your muscles. and avoid * Hydrate starchy carbs. These two steps help recovery and energy levels. When you are sedentary, you feel aches and pains, lack of energy and little movement. Realize that this is a self-fulfilling future if you allow it. Push yourself to take action and move your body. Get a trainer or an accountability partner. It helps. Too many people feel old and tired. This does not have to be your destiny. Remember that you have amazing recuperative powers. Don’t succumb to the lure

1 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

John Murphy | Photo: Blushing Cactus Photography

his phrase sounds like an old cliché, but truer words have never been spoken. As I celebrate my 60th birthday, (Happy Birthday to me), I reflect on the times I’ve excelled with my fitness regimen as well as the times I let myself go too long without physical exercise and movement. The difference is huge! I am currently in the zone, working out three to four times a week with an awesome trainer (thank you Robert Oeler; you’re the best!). I am committed to a regular fitness program and that helps me enjoy and excel at fun activities including golf, swimming and hiking. That’s the point. Once you regularly train and work out, it’s a lot easier to stay fit and healthy. Your energy level is high, and you feel ageless. But go a week without training, and it’s easy to make excuses and miss another week or more. It’s maddening, but it’s a phenomenon we have all experienced. The best advice I can give is to make fitness an important and daily part of your life. When you do this on an ongoing basis, your

www.salud-spa.com

BEAUTY AND WELLNESS FOR MEN AND WOMEN

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

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

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

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

PLAY

Is a

Power Sled Workout RIGHT FOR YOU?

If you’re looking for more versatility in your workout, as well as gaining muscle and endurance, then don’t overlook the power sled at the gym next time.

t can be a bit intimidating to see people pulling and pushing something loaded down with weights, but the payback for the effort is tremendous for overall conditioning. When done correctly, you can challenge a considerable number of muscles, grow stronger, build up your cardio endurance and burn calories. Also called a prowler, the power sled is a doublesided platform and holds weights. You can pull or push it across turf, grass or concrete. The most common sled has two posts for handles and can be loaded in the middle with weight. The rest is relatively simple: pull or push it from one point to the other.

little and drive the sled forward. Don’t round your back or overarch, just keep a neutral spine. You will mainly be using your hamstrings, calves and glutes as you power through. Your abs, spinal extensors and obliques will also get a serious workout. By keeping your upper back straight as you push, you can engage your upper back muscles. Start with your elbows bent, and after awhile you can do this with straight arms, which will engage your triceps and deltoid muscles. And don’t forget the abs and hip flexors. You can also turn around and pull backward, engaging muscles in a different way.

BASIC SLED 101

If you have never pushed a weighted sled, get ready for a heart-pounding workout. It’s a lot tougher than it looks. Add weight to train for speed and

For a basic sled push, face the sled and grab the handles. As you maintain tension in your back muscles, lean forward a

BENEFITS OF THE SLED

power and add more weight for resistance and muscle strength. You can chuck the weight and push at a faster pace to help boost your endurance and general fitness. Training with the power sled can also be a lifesaver for those with back and leg problems. With leg exercises like squats, weight is loaded at the shoulders or above, which can place force on the spine and add stress to the knees. The sled may be a better option because the weight isn’t above you and adding pressure. The National Strength and Conditioning Association suggests that to push a heavy object (moving furniture or pushing a stroller uphill, for instance) you need static strength in your core muscles and the proper hip angles to prevent lower-back injuries. Training your core muscles is exactly what you will

be doing when training with the power sled. Best of all, the power sled is adaptable to all fitness levels. If you are just starting out or returning from an injury, leave off the weight and just push. As you grow stronger, add weight in small increments. For newbie’s to the sled, start in a more upright position with your hands higher. For more advanced, use a low-grip position.

STAY SAFE Start slow with very little to no weight, use a basic running stance when pushing. Stay on a flat surface and take rests between sets, and if you feel any pain, stop and consult a personal trainer to make sure you are performing correctly. The power sled is a versatile, full-body exercise that should be a part of your routine if it isn’t already.

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

Get Back TO NATURE IN

Acker Park I

t’s possible that Acker Park is the most popular park in Prescott you’ve never been to. It’s just a mile east of Courthouse Plaza but tucked between rambling neighborhoods that segue seamlessly into the 80 acres donated to the City by James S. Acker, who also inspired the December Acker Night fundraisers for music scholarships. It’s been preserved as open space for people to take a leisurely hike and learn about the area’s vegetation and wildlife. The educational opportunities are endless along the main loop trail, with signs identifying everything from oaks, ponderosas, pinyons and alligator junipers to banana yucca, cliffroses and skunkbush. Bluebird nesting boxes dot the southern end of the loop. The loop’s main access is the trailhead where South Virginia Street dead ends at the northwest corner of the park. Users can cross the bridge over Granite Creek to

reach the path, with the option of turning left onto the Hilltop Trail to reach the park’s highest point early in your journey or saving it for the end, by turning right on the Powerline Trail. The Hilltop Trail weaves through lush shrubbery before approaching the top of the hill and a stunning vista of most of Prescott’s major peaks, including Thumb Butte, Granite Mountain, Badger Mountain, Williams Peak and even the San Francisco Peaks by Flagstaff on clear days. Metal panoramic signs identify each peak, and you’ll also find a labyrinth laid out on top of the white granite at the summit. Continuing south on the Ridge Trail, you’ll get familiar with Prescott’s eastern horizon and see many small signs bearing inspirational nature-related quotes from the likes of John Muir, John Burroughs and John Ruskin. This is the best time of year to visit the park, as the trails gets muddy after winter rain and snow.

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

PLAY

ACKER PARK TRAILS

Parking fees: None Uses: Mountain biking Distance: 1.2 miles Level of difficulty: Easy Elevation: 5,475 feet to 5,610 feet

Photo: Kelly Tolbert

The trails within Acker Park are known collectively as the Barrie Mayes Memorial Trail System, honoring the tireless trail advocate who led the development of its trails. The Mural Trail winds past several brilliant artworks to the entrance of the International Order of Odd Fellows Cemetery, where park founder James S. Acker is buried. It hooks into the Summerfield Trail to the south end of the park. The Hillcrest Trail takes you on a detour from the northeast section of the main loop trail. On the loop’s south end is the short Tom’s Trail, with a new “story walk” honoring five female minority STEM professionals. Acker Park’s main parking areas are at 421 S. Virginia St., reached by taking Virginia south from Gurley Street or turning east on Oak Street from Mount Vernon Street/Senator Highway. There are smaller lots where the Hillcrest Trail meets Eastwood Drive and Autumn Breeze Road at the southeast corner of the park, plus trailheads on Washington Street and Summerfield Drive best accessed by foot or bike.

PLAY

Men’s Health: Know the Signs of Stress

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

hether you are changing careers, caring for a family member, beginning or ending a relationship, these events can be stressful. Men, like women, experience stress in various ways. Sometimes it is not easily recognized what kind of stress we are under.

ACUTE STRESS When we experience the demands and pressures of the recent past or anticipated demands and pressures of the near future, we can become stressed. This is the most common variety of stress. It’s manageable and at times motivating in small doses — a fast run down a challenging ski slope — but it this can be draining. It can also be such things as a tight deadline, traffic jam or an argument with your partner. Acute stress equals change; something that disturbs our equilibrium. This can be a physical change (a virus), a chemical change (side effects of a medication) or an emotional change (a relationship ending.)

EPISODIC ACUTE STRESS A lot of life changes over a period of time can result in this stress. People suffering from episodic stress always seem to be in the midst of a crisis. They tend to worry too much, are sometimes intense, often irritable, angry or anxious. This kind of stress throws a person out of their equilibrium and can be habit forming, especially when worrying about small events or things in the day. For some, this leads to insomnia or trouble sleeping because a person can not slow down their frantic worrying process.

CHRONIC STRESS Chronic stress is long-term, constant, unrelenting stress on the body, mind or spirit. Deep-seated and persistent, it’s the stress of

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

an unhappy relationship, debt or an unfulfilling career. According to the American Psychological Association “it’s the stress of unrelenting demands and pressures for seemingly interminable periods of time.” For some, chronic stress is more obvious — living in horrible conditions, being

homeless, experiencing on-going abuse, being in prison or living in a war-torn country. For men, there is no need to tough it out. Managing stress is important to avoid going into a downward spiral of illness, depression, anxiety or a breakdown in physical, emotional, mental and spiritual well-being. Too much stress is dangerous and saps the joy out of life. Ultimately it can kill, whether through a heart attack, a violent act, suicide, a stroke or even cancer.

MEDICALLY SUPERVISED WEIGHT LOSS We strive to provide our customers with a Holistic approach towards great health.

Prescription Strength Appetite Suppressants • Fat Burner B12/Complex Injections • Individualized Meal Plan RECEIVE 25% OFF WHEN YOU PURCHASE A 3 MONTH WEIGHT LOSS PROGRAM

Also Offering: Caring • Compassion • Commitment

928-541-7995 1000 Ainsworth Drive, Suite B100 • Prescott, AZ www.turneyhealthcare.com

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

Call us for Guidance and help.

LEGAL

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

MEDICAL

FINANCIAL

SOCIAL

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

16 Ways

TO SPICE UP

your Daily Walk Walking is a great activity to include in your daily routine, even if your portfolio of exercises already includes running, biking, aerobics or other more demanding cardio movements.

t reduces body fat and weight, helps regulate chronic conditions such as high blood pressure and Type 2 diabetes, boosts your mood and cognitive skills and dissipates stress in your body and mind. This most accessible form of workout can get a little too routine, though, especially if you’re taking a similar path every day. Fortunately it’s also extremely adaptable, with the sky pretty much the limit on the directions you can take. Here are ideas to play with: 1. Find a new route, either from home or by driving to a different park or neighborhood. 2. Listen to a different genre of upbeat music or try out a new podcast. 3. Invite a friend or family member — in

person if possible, but talking on the phone works wonders, too! 4.Bring your dog(s), borrow some from a friend or if you really love canines consider a dog-walking service side hustle. 5. Take yourself on an in-depth historical tour of downtown Prescott, Chino Valley or climb the hills of Dewey-Humboldt! 6. Cycle between intervals of slower and brisker walking or try bursts of jogging to see if you might enjoy running (if you don’t already). 7. Vary the length and intensity of your walks. 8. Walk to the grocery store, doctor’s office or a friend’s house for lunch.

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

9. Dictate an email, memo, essay, novel or other literary work. 10. Listen to a guided meditation or practice mindfulness on your own.

14. Look for malls, gyms or other indoor routes for too cold or too hot weather. 15. Take up geocaching for extra motivation. 16. Look up Prancercise!

11. Train for a charity walk such as a 5K. 12. Walk on different surfaces — concrete, granite, grass, dirt, sand, treadmills, etc. 13. Instead of following the same YouTube workout at home, walk to a spot in the park and recreate it there.

PLAY

Healthy Habits TO LIVE BY

When You Can

KEEP YOURSELF FIT AND ENERGIZED WITH THESE DAILY PRACTICES! 1. Wake up with the sunrise. 2. Get at least 15 minutes of exercise right away. 3. Eat breakfast. 4. Wear sunscreen. 5. Read books, listen to music. 6. Get most of your nutrients from food, not supplements.

9. Avoid toxic people. 10. Choose the greenest option. 11. Meditate for at least 15 minutes. 12. Eat a nourishing dinner at least three hours before going to bed. 13. Keep a consistent bedtime. 14. Make lists judiciously.

7. Remember good posture. 8. Give compliments to yourself and others.

2 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

The best workout partner you’ll ever have is waiting for you!

928.445.2666 www.YavapaiHumane.org

Tennis Puts

PLAY

All Muscles in Play

Tennis doesn’t always get the props it should for just how many muscle groups it requires you to use during a match — it really is one of the best full-body workouts you can pick up.

t’s often considered an upper-body workout with all the swinging and hitting involved, but don’t forget all the sprinting required to keep those volleys going! One thing to keep in mind is that your dominant side, determined by which arm you swing your racquet with, naturally becomes even more dominant the more you use it so it’s a good idea to develop the other side with strengthening activities like weightlifting or bodyweight exercises.

rely on these for power minimize their risk of injury to the quads in the front of their thigh.

CORE This may be the most important muscle group of all in tennis, simply because it links the lower and upper body and is key for balance, agility and the strength needed for returning shots over the net.

LOWER BODY Your legs and feet really do the most work while you play tennis. Most players find themselves in a constant squat through the course of the game, and your quadriceps, hamstrings and calves steer movement and give the speed you need when changing directions and lunging for the ball. They’re also a big part of powering your swing. Meanwhile your glutes rotate and extend your hips, and people who

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

Lower-back muscles like the extensors, flexors and obliques give you stability while the abs keep you constantly rotating to grab shots from either side.

UPPER BODY Tennis is no slouch for promoting upper-body strength with constant opportunities to engage your arms, shoulders, upper back and chest.

Pecs are crucial to swinging your arms in the right direction. The rotator cuffs in the shoulders and the trapezius and rhomboids in the upper back power your strokes, especially for serves and forehands. The biceps, triceps, flexors and extensors of your arms extend and direct the power for your strokes.

WANT TO RECEIVE Prescott Healthy Living Magazine

FREE* BY MAIL? *Arizona mailing addresses only.

www.prescotthealthyliving.com/copies

PLAY

Our Men NEED TO BE HEALTHY

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

ne of the most common things I see when it comes to health in men is their lack of awareness of their own overall health. Have you heard the phrase “knowledge is power”? I believe alongside women, men should get regular checkups. Whether that be a physical or blood work, it’s important for a man to obtain knowledge about his health. The Mayo Clinic Health System recommends men younger than 50 get checkups every three to five years, while those older than 50 should get yearly checkups. Medical experts say: checkups even * Get if you feel fine. your doctor when * See something doesn’t seem right. (You know your own body). your family * Learn history and share it with your doctor.

* Take a break. your doctor about * Ask cancer screenings. * Stop smoking. The top three health diagnoses in men are heart disease, cancer and diabetes, and having knowledge and awareness of your body’s health can motivate you to change as needed. In the meantime, exercise and diet should always be a front and center focus. Men, just as well as anyone, need to find a routine with fitness that works for them and eat a healthy diet. Fun fact, three foods that are really good for men: watermelon, Brazil nuts and spinach. Not only will fitness and nutrition work with your physical health, it will work with mental health, too! And we need the hard working men in our lives and community to be healthy in all ways!

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

PLAY

Take your Abs OUT OF THE

Crunch

You started doing crunches in gym class and probably never stopped, no matter how much you wanted to. But are they really the best way to fire up your six-pack abs? They’re certainly targeted to that specific muscle group, but these movements are not grounded in everyday life.

our abs are so isolated while doing them that you’re not building up other parts of your core and putting an extra burden on your back and neck, leaving them extra-vulnerable to injury. Weights work your abs in tandem with your internal and external obliques, transverse abs and other midsection muscles for a

well-rounded workout that gives you the power and definition you’re seeking. Try these moves and feel the difference.

your core and * Brace lift weights straight up until your arms lock at each shoulder, ensuring they don’t lean to the side, before returning to rack position. Repeat five times.

OVERHEAD PRESS/WALK

Begin with one weight (kettlebell or dumbbell) in “rack” position in front of each shoulder.

the top of the fifth * At rep, leave weights high above your head.

Take a few deep breaths before starting to walk, keeping your core engaged and your arms close to your ears.

about 25 feet * Walk before turning around and returning to your spot.

STRAIGHT-LEG BARBELL SITUP on the floor with * Lie your legs flat and holding a lightly weighted barbell over your chest, as in a bench press.

your torso * Bring upward while keeping the barbell in position until it’s vertical — don’t crunch! to original * Return position. Do up to five reps.

DUMBBELL BEAR CRAWL on your hands * Begin and knees holding a dumbbell in each hand as it touches the floor. Elevate your knees until you’re standing on the balls of your feet. one dumbbell * Move forward while advancing the opposite foot underneath you. with other * Repeat arm and leg to crawl forward. Continue for at least 15 feet — after you’ve had a little practice, try crawling backward to return to your base.

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

PLAY

What You’re Going Through by Loree Walden, Marketing Manager, Yavapai Humane Society

recently found a quote I wanted to share as June is Men’s Health Month: “A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” Powerful words that make sense not only for men, but for all of us! Taking care of our health goes beyond just exercising our bodies. It encompasses our emotional well-being, mental health, eating the right foods and making sure you we have enough “me” time! Another quote I found sums this up perfectly: “Time and health are two precious assets that we don’t recognize or appreciate until they have been depleted.” Being motivated to get physical exercise is always a challenge, especially after a long hard day at work. There are chores to do, bills to pay, kids to feed and probably work we didn’t finish at the office.

The one thing that makes me put all that on the backburner and head straight out the door for a long walk is my precious dog. No matter what else is going on in my life, how much work there is to do or how tired (and grumpy)

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

I am, I grab the leash, poop bags and Cassidy, and I head out the door! Our walks end up being at least a half hour long. Adding that up, a walk every morning and evening means I’m getting at least an hour of physical exercise a day.

During our time out walking though, I’m also getting the emotional and mental “exercise” I need. Dogs are great listeners and never share our secrets (thank God). They don’t judge us for how we’re feeling and will always love us unconditionally no matter what we’re going through! I talk to Cassidy about almost everything while on those walks, and I always come home feeling renewed. One final note. There’s no shame in finding help for our physical health or our emotional and mental well-being — whether it’s from a professional, a friend or even spending time decompressing with your dog. Be open and share what you’re going through with someone. There are so many people (and your pets) counting on you to be there for them. Remember, the body achieves what the mind believes, and thoughts become things, so choose the good ones!

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. Ultrasounds • Tilt Testing or Cardiac Event Monitors Nuclear Stress Testing • 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

ENJOY THE CURRENT ISSUE FROM THE COMFORT OF YOUR HOME WITH AN ANNUAL SUBSCRIPTION

www.nazluxuryliving.com/subscribe

EVENTS

Relay for Life of the Quad Cities Prescott Valley Civic Center 6 p.m.

JUNE 4

Nature Niños - Family Nature Program Prescott Community Nature Center 10 a.m. - noon

JUNE 6-10, 20-24 JULY 11-15

Summer Sprouts Summer Camp (PreK-K, Ages 4-6) Highlands Center of Natural History 8 a.m. - noon

JUNE 11

NAZ Wranglers vs. Arizona Rattlers Findlay Toyota Center 6 p.m.

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program YMCA Gymnastics YMCA Youth Flag Football YMCA Youth Summer Sports Camps

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

JUNE 3

RENEW

Step up Hydration Game FOR SUMMER

Keeping yourself hydrated needs to be a priority throughout the year. It can be a challenge — even in the winter — given the aridity of the environment both inside and out.

ut it’s especially important during the Northern Arizona summer, when we’re still making up for the days we were cooped inside by colder weather but must contend with a comparatively hot, dry environment (which is getting more so). Unfortunately there’s no one-size-hydrates-all solution, since our individual needs vary so widely based on weight, gender, activity level, age, kidney function and other factors. Your best bet is to drink as much as is comfortable for you (without sending yourself to the bathroom every hour) and stay on guard against any symptoms of possible dehydration including darker urine, excessive thirst, fatigue, dry mouth or tongue, dizziness or shallow or rapid breathing. You should be more proactive when you’re

planning a workout or other moderate-to-intensive physical activity, consuming at least 8 to 12 ounces of fluid up to two hours before you begin. Keep a bottle in reach during your workout and sip some every 10 to 15 minutes, then imbibe at least 8 more ounces within 30 minutes after you finish. To stay hydrated throughout the day:

Drink water — The best approach is to drink moderate amounts throughout the day rather than gulping from gallon bottles. Bringing a bottle with you is often the best approach, but if you’re at home, an office or another place you know will have it available you don’t have to lug a jug. You can get past its blah-ness by adding slices of citrus or berries, fresh herbs or mild spices, flavored

ice cubes or other infusions. Add bubbly water into the mix, too! or other * Sports electrolyte-containing drinks — Replenishing your sodium and potassium levels becomes more important after more than an hour or so of physical activity, and once your stores are depleted it accelerates dehydration. There are plenty of natural as well as man-made sources of electrolytes, but look for products that have little to no calories and no added sugar. water-dense * Eat fruits and vegetables — Watermelon, strawberries, cucumber, cantaloupe, tomatoes, lettuce, celery, cauliflower and many fruits and vegetables have water content levels of 90% or

higher, making them excellent sources for hydration as well as key vitamins, minerals and other nutrients. Pure veggie and fruit juices also are great as long as they don’t have added sugar, which reduces their hydrating abilities as well as creates other problems. some coffee and * Drink tea — As long as you keep your coffee intake to a cup or two per day they will definitely help, as the caffeine within any one serving is not enough to override all of the water it takes to make the beverage. Beyond that it will build up in your body and make it more difficult for you to retain moisture. Tea contains less caffeine but the amount can vary widely, with black tea at the top, followed by green and white teas.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 39

RENEW

g n i n i g a m i Re TOUCH FOR MEN

“Allow the physiological function within to manifest its own unerring potency, rather than use blind force from without.” —William Garner Sutherland, D.O.

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

e can’t talk about massage without considering our relationship to touch. Touch can be so many things and can be interpreted in so many ways. It can be nurturing, stimulating, calming, threatening or violent. It can be the impersonal touch of a doctor, the playful touch of a friend or the intimate touch of a partner. When we go to receive a massage, we bring our entire history of touch — good, bad or indifferent — to the session. A massage therapy session brings in a different category of touch: therapeutic touch. While bringing many of the good qualities of touch, most importantly, therapeutic touch must be nonsexual, and it must feel positive and safe to the receiver. Historically, massage has been dominated by women because women typically have an easier

relationship with nurturing touch that comes with mothering. In our culture this is not a quality that is typically cultivated in men. For men, touch falls more in the categories of rough play and sport, fighting and sex. Since none of these have a place in the realm of massage therapy,

4 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

men have historically not been the major consumers of massage. On a very positive note, in my 25 years as a massage therapist and educator, I have seen many more men coming to the profession as therapists and clients. This is certainly an indicator of a more open and positive

attitude developing in our culture around touch. Now to Dr. Sutherland’s quote. William Sutherland was one of the most famous and innovative osteopathic physicians of the 20th century, and one of his major revelations over a lifetime of dedicated work was that a gentle, listening touch produced better results, and that lasting therapeutic change comes from within. Guys — and you know who you are — often come to massage with a no pain, no gain attitude, preferring to be pummeled over and over, and may be missing the benefits of the gentler forms of bodywork. So I want you to give yourself permission to leave your preconceptions aside, allow yourself the experience of the more subtle forms of bodywork and reap the benefits of the more long-term therapeutic change you are seeking.

RENEW

Hormone Pellet Therapy

t h g i R e b t h g Mi for You

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

ioidentical hormone replacement pellet therapy is an effective treatment being used by many older women and men.

WHAT ARE BIOIDENTICAL HORMONE REPLACEMENT PELLETS? These pellets are tiny, ricesized pellets positioned beneath the surface of the skin to perform the task of releasing a specific number of hormones over several days. Pellet therapy is the only recommended long-term testosterone or estrogen hormone replacement therapy considered to be impactful for many months. Bioidentical hormones are designed chemically to be matching the natural body hormones. The pellet

therapy is unique from synthetic hormones, which are largely employed in the oral and injectable treatment and come with undesirable side effects.

WHAT IS HORMONE PELLET THERAPY? This therapy employs hormones taken out from natural plants to imitate the natural hormone levels in the body. Placing these tiny pellets just under the skin will cause a gradual release of controlled doses of hormones into the body, preserving the natural levels. Pellets will remain for three to six months relying on weight, gender, metabolism levels and the hormone variations in the individual. Pellets are unique because: will be * Hormones absorbed directly into

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

the bloodstream without entering the liver and gastrointestinal system. will be a * There constant flow of essential hormones. body will naturally * The control the release of the inserted hormone.

There will be no requirement of applying any extra gel or cream.

THE PROCEDURE Insertion of the pellet is by a doctor starting with application of a local anesthetic. A tiny cut will be made in the upper hip area and the pellet — which is somewhat the size of a grain of rice — will be inserted. Stitches are not required. Some individuals will see improvement in

a month but the full effect may be gradually seen over six months. Benefits may include:

* Control of emotions sexual * Improved function, bone density and mental relaxation. anxiety * Fading and depression

* Fewer headaches * Enhancesd concentration and memory urinary * Reduced frequency issues, incontinence muscle * Enhanced strength, bone density ward off Alzheimer’s * May and Parkinson’s disease

RENEW

Strong Healthy Bones NEED GOOD NUTRITION

“Let food be thy medicine and medicine be thy food.” —Hippocrates by Dr. Kimberly Albarran, PT, DPT, CFNS

ippocrates acknowledged the importance of healthy eating. Some foods have protective and healing properties, others can wreak havoc on the body. When it comes to bone health, peak bone mass occurs between the ages of 25 to 35. If not maintained through diet and exercise, the rate of bone breakdown can start to exceed the rate of bone production. This is when osteoporosis and osteopenia can start occurring. Other risk factors for developing osteopenia and osteoporosis include being female, Caucasian, Asian and experiencing menopause. Men can be at risk as a result of lowered testosterone levels and sedentary lifestyles. Difficulty with nutrient absorption and demineralization also increase risk. These factors can cause problems:

disorders (such * Digestive as acid reflux, Crohn’s and Celiac disease)

* Low fruit, veggie intake

* Depression, anxiety thyroid * Parathyroid, conditions medications * Certain (such as acid blockers, corticosteroids, immunosuppressants, anticoagulants, some diuretics, chemotherapy, laxatives, some antibiotics) disorders (such * Eating as anorexia, bulimia)

* Smoking * Alcohol (two drinks per day) intake (three cups * Caffeine caffeinated coffee per day) containing * Sodas phosphoric acid sugary, * High processed foods high in sodium and phosphorus pull calcium out of the bone.

Speak with your health care provider about bone density screenings. It would be best if you had your vitamin D levels checked as vitamin D helps the body digest bone-building minerals such as calcium, phosphorus, magnesium, zinc, manganese, copper and boron. Foods high in vitamin D include mushrooms and wild

sockeye salmon, containing nearly 1,200 IU of vitamin D for a 6-ounce serving. Nori, a dried seafood vegetable, also is rich in bone-building nutrients. Enjoy 4 ounces of nuts and seeds daily for calcium intake. Drink more water, less soda; caffeinated drinks and warm herbal teas can help improve digestion. Reduce animal protein and dairy because both create acid precursors increasing the need for calcium from the bone to bind with them and eliminate them in the kidneys. Engage in strength training and load-bearing exercise to stimulate the parathyroid gland, which produces hormones responsible for bone building. Increasing strength and balance can reduce risk of falling, reducing your risk of fracture. Work with a health coach and functional (holistic) nutrition specialist to help create meal plans and provide support along the way to a healthier lifestyle. Prevention is key.

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

RENEW

Epsom Salt Baths

Ease

ACHES & PAINS Taking a bath is not only relaxing and cleansing, but it also can pack a ton of different health benefits into one simple practice.

y adding Epsom salt to your regular bath ritual, you can soothe dry skin and ease muscle pain and tension. Named from the wellspring in which it was discovered in Surrey, England in the early 1600s, Epsom salt, which is made of magnesium sulfate, can be a mild form of magnesium therapy. Conventional and integrative doctors both agree that magnesium can be an important tool for improving health and treating common aches and pains. Some of the benefits you can look forward to include pain relief, improved sleep, soothing sore muscles and dry skin, boosting your mood, easing the symptoms of fibromyalgia and even relieving tired, swollen feet. Follow the directions on your brand, or just

add 2 cups per one full standard bathtub. Be sure to pour the salt under warm running water to dissolve quickly. Then relax and soak for up to an hour. For an added touch, try adding lavender for relaxation, essential oils, baking soda, apple cider vinegar or even arnica for more benefits. Be creative and go for bubbles. But be careful, it can get slippery. As far back as the 1900s, Epsom salt has been referred to as an “old medicinal friend.” Even Gwyneth Paltrow has extolled the benefits of soaking in a bath of Epsom salt on her wellknown website Goop. At the very least, you will have a long luxurious soak in a warm bath, and by adding a bit extra you may reap even more added health benefits.

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

RENEW

: e r a c i d e M How Much Choice is There? by Natalie Toalson, Owner/Agent, SHARP: Senior Health And Retirement Professionals, LLC

or many Arizona residents approaching 65, Medicare can be perplexing. Medicare Part A is the largest piece of the pie. This covers any necessary hospitalizations along with skilled nursing facilities after a hospitalization. If it’s ever a need, this section also covers hospice care and additional home health services. Along with Medicare Part B, which covers your necessary medical expenses such as doctor’s services, outpatient care, preventative care and medical equipment, these two parts of Medicare combined are what typically covers 80% of a patient’s medical costs. Medicare Part C is the section of Medicare coverage known as Medicare Advantage. Medicare Advantage can be a place where people over the age of 65 may not realize they can garner assistance in choosing which plan can fill any gap and allow their medical needs adequately served. Medicare Advantage is an agreement between Medicare and a private insurance company that have contracted

relationships with Medicare to administer Parts A, B, and even at times Part D on behalf of the government. Medicare Part D is the last component piece of this pie. Medicare Part D covers a portion of your prescription drug costs. Medicare supplements can be an entirely mind boggling part of Medicare. There are a variety of Medicare supplement options, and every one of them covers different types of expenses. First, only those currently covered by Original

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

Medicare: Parts A and B are eligible for Medicare supplemental insurance. Any seniors with only Part C or Medicare Advantage cannot actually purchase a Medicare supplement coverage option. Medicare supplement coverage is through a private insurance company. This where your choice comes in. Open enrollment for Medicare starts Oct. 15 and now is the time to start looking at your Medicare Advantage and supplement plan options. If you’re just turning 65 or

have just turned 65 within the last three months, then this is your time. Your eligibility to enroll in Medicare Parts A and B at this age occurs during the three months prior to the month of your birthday all the way up until three months after your birthday. Every year there’s what’s called an annual election period when beneficiaries of Medicare are given the option to change their current Advantage Plan or select a new one if they’ve not been participating in one.

RENEW

HEAL YOUR STRESS TO

Heal your Skin

Most everyone experiences some stress in their daily life, whether it stems from your job, family schedule, health issues or other sources. Many of us have learned to cope with it mentally, and some even thrive under pressure.

ut your skin, especially when it’s prone to acne, dermatitis, eczema or other conditions, often tells a completely different story. Hormones including cortisol and adrenaline are coursing through your body, triggering inflammation that fires it up even more. If you’ve been trying to manage these conditions for a while you’re likely familiar with the symptoms — pimples, blackheads, rashes, itching, dry skin and flaking. Even if you’re not a frequent flyer into the dermatologist’s office, your skin shows the wear and tear triggered by these hormones and other stress effects like sleep deprivation, poor diet and overconsumption of food and alcohol. New wrinkles on your face and bags under your eyes appear, dryness takes over, and you can even develop rashes, hives and fever blisters. There are numerous products on the market that treat one or more of these symptoms, but they can’t resolve the stress that’s triggering them. To vanquish these often painful and embarrassing symptoms you’ll need to tackle the stress you’re under at a more fundamental level:

time to do the * Schedule things you enjoy the most and bring you the most peace — exercise, reading, writing, music, meditation, socializing, hobbies, travel, learning and so much more qualifies for this. a balanced diet * Eat with lots of fruits and vegetables, limited amounts of sugar and adequate hydration. help with the * Get stressors you do encounter, whether it means delegating tasks weighing on you at home or work or talking to a sympathetic relative, friend or counselor about chronic problems. sleep at the top * Put of your priority list by keeping and honoring a set bedtime. for ways to * Look release tension through laughter from whatever types of comedy do the trick for you! the time to * Take maintain your skin care routine so it’s easier for it to shake off the stress that does come up.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 47

RENEW

AGING MEN:

Platelet Rich Plasma Might Help by Chrissie Seals, WHNP, Salud Spa

latelet-rich plasma (PRP) can be used for injuries, hair loss, erectile dysfunction and several other applications in men. It also can be used with other modalities like shockwave therapy for better results.

WHAT IS INSIDE THE PRP & HOW DOES IT HELP? Completed research in orthopedics, dentistry, sexual health and therapeutic health is well documented. The seven known growth factors in PRP are platelet-derived

growth factor aa (PDGFaa), PDGFbb, PDGFab, transforming growth factor beta-1 (TGF-b1), TGF-b2, and vascular endothelial growth factor (VEGF), and epithelial growth factor (EGF). These are native growth factors in their biologically determined ratios. Insurance does not cover most treatments with PRP, which requires an investment in your health. Treatments are not always beneficial to all patients, and some patients don’t respond. PRP works in restorative medicine but doesn’t always take

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

on immediate effects. PRP effects may not be realized for three to 12 months but continue to improve over time. It is essential to be patient and expect to see results for improvement. The importance of regeneration of tissues and growth factors leads to turning back the clock and, many times, preventing surgery. PRP acts on healing capable cells to increase their numbers (mitogenesis) and stimulate vascular ingrowth (angiogenesis). PRP will increase new blood flow to tissues,

which stimulates growth. In conclusion, PRP shows results, but results vary by patient. The addition of nonsurgical modalities has been shown to improve and assist healing and recovery. It has become much more common and efficient since its inception. We will continue research and find ways to use PRP and improve men’s health. PRP is an option to prolong or even occasionally prevent surgical interventions. It is something to talk to your provider about and see if you are a good fit for treatment.

Targeting your luxury consumers in NORTHERN ARIZONA

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

Email laurie@roxco.com or call 928.350.8006 for more information.

RENEW

Help Kids Develop Executive Function Skills by Jodi Gilray, PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

o one is born with executive function skills, but it does develop early and over time. When it comes to your kids, you’ll notice them begin to take care of business every day and in their very own way. Executive function skills are likely at work!

WHAT ARE THESE SKILLS? Planning ahead, meeting deadlines, prioritizing, ignoring distractions and self-control are all involved with executive function skills. Components include:

memory — This * Working involves holding small amounts of information in our brains temporarily. We will probably never need that information again, but we’ll be able to complete a task and stay focused doing so.

Cognitive flexibility — This is the ability to adapt based on situational changes; ability to come up with a Plan B.

control — This * Inhibitory relates to self-control. How are we doing at

regulating our automatic emotions, behavior and thoughts in the presence of unpredictable circumstances?

ISSUES WITH EXECUTIVE FUNCTION SKILLS It’s true that kids are developing executive function skills, but everyone does so a little differently and at their own pace. Problems that arise with executive function skills can easily get in the way, such as:

* Being easily distracted. details, names, * Forgetting schoolwork and more. tasks/ * Leaving assignments unfinished before moving on or being unable to begin a new task. with * Struggling instructions, transitions and rules. challenged with * Being controlling emotions. on certain tasks, * Fixating thoughts or emotions.

5 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

Concerns like these are commonly seen in kids with ADHD, autism and several other conditions. When issues are getting in the way of your child’s success at school, home or on the playground, it’s important to take these concerns seriously.

ACTIVITIES FOR EXECUTIVE FUNCTIONING What better way to make use of our executive function skills than to get playing? Big business can wait a bit. Physical exercise for ADHD kids and kids with executive functioning concerns really helps with attention span and working memory. Any kiddo — tall or small — will reap the benefits of regular physical activity. Other ideas include board games, memory games like I Spy, and much more. If you’re fishing for ideas by age, you’ll want to check out Harvard University’s Activities Guide. As your kiddo gets to taking care of business, repetition, practice, and play are key. Some work and some play is the way to be!

y h W Natural Deodorant RENEW

MIGHT BE RIGHT FOR YOU

With wellness and self-care high on the priority list these days, it’s no wonder many people are switching their deodorants.

atural deodorants are just what the name implies, free from ingredients like aluminum, alcohol, parabens and triclosan. Unlike the chemical version, natural deodorants typically use ingredients like coconut oil, tea tree oil, arrowroot, cornstarch and essential oils.

They aim to absorb moisture and mask body odor rather than prevent sweating. But before you make a change, let’s see how and why it may be a good idea.

SIMPLER INGREDIENTS Water, coconut oil and baking soda are ingredients that are pronounceable, safe and natural. For many people, it is important to keep as many

chemicals as they can out of their systems. And after all, natural is better.

OPEN YOUR PORES Natural deodorants allow your body to sweat, which is normal and essential to regulating your body’s temperature and releasing toxins. Typical deodorants and antiperspirants aim to block the pores to prevent sweating.

AVOID SKIN IRRITATION The ingredients in natural deodorants are chemical free, so less likely to cause skin irritation. Many contain soothing agents like vitamin E and shea butter. Although some people will have reactions, so be sure to check all ingredients.

NO MORE T-SHIRT STAINS Hate those yellow pit stains on your white shirts? Although you might believe that it is a sweat stain,

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

more likely it is a stain from the aluminum and other chemicals reacting to the fabric. Without those chemicals, you are less likely to leave a stain.

BETTER HEALTH Your underarm area contains hormone receptors, which could react to the chemicals in your deodorant. Animal studies have shown that Triclosan, an ingredient in most deodorants, is also an endocrine disruptor, meaning it can mimic hormones or interfere with hormonal signaling. If you are planning to switch, remember that natural deodorants are not antiperspirants. Some experts recommend a detox period to give your pits a rest and let the pores clear. Natural deodorants don’t block pores, so you will sweat. But then good bacteria can work, meaning less odor eventually. And don’t throw in the towel if you’re not impressed. It may take a few tries to find the right one, and there are plenty out there.

As the longest-practicing female physician board certified in Obstetrics and Gynecology in Prescott, Dr. Martin has an intimate knowledge of the healthcare issues important to women in Yavapai County, and is especially sensitive to the needs of her patients.

EMPOWER MORPHEUS8, VTONE, FORMAV WELL WOMAN ANNUAL EXAMS & FAMILY PLANNING • MINIMALLY INVASIVE LAPAROSCOPIC SURGERY IN-OFFICE ULTRASOUNDS • INTIMACY SHOTS • EVALUATION AND TREATMENT FOR WOMEN’S HEALTH MONA-LISA TOUCH LASER TREATMENT FOR VAGINAL ATROPHY, AND PAINFUL INTERCOURSE FDA APPROVED VTONE FOR URINARY INCONTINENCE/BLADDER LEAKAGE TRUSCULPT ID TREATMENT FOR NON-SURGICAL BODY CONTOURING RADIO FREQUENCY MICRONEEDLING

928-777-0070 907 Ainsworth Drive | Prescott, AZ 86305

Brandie Rogers, NP-C

www.drmelindamartin.com

Specializing in Women’s Healthcare

Melinda M. Martin M.D.

Fellow American College of Obstetricians and Gynecologists

Are you experiencing aches, discomfort, or nerve pain?

Hands. On. Healing

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

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

928.925.0528

www.lynellncompany.com

1660 Willow Creek Rd. • Prescott, AZ 86301

RENEW

Connection to Community IS A KEY TO WELLNESS

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

ne of the things I love about Prescott is the abundance of diverse activities and organizations. When we come together for a common purpose, we build community and well-being for ourselves and others. Here are some tips to consider: Be of service. This community offers many opportunities to help ourselves and others by volunteering. Give from your heart without expecting anything in return. Do it because it brings you joy; you’ll find yourself blessed in return.

Look for the good in others. Using discernment, greet people with kindness, compassion. A little smile can make a big difference. Learn not to take things personally. In interacting with others who don’t respond in kind, remember it’s generally about them, rarely about you. Accept that we can’t be all things to all people and move on. The right people will be drawn to you by your positive energy. Remember not everything is important. Life is too short to focus our attention on things that don’t matter in the big scheme of things. If we expand our scope of vision to see life

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

from a larger perspective, the less important the little things become. Remain open and curious. Do you remember when you were a child and everything was new and exciting? Life has so many rich opportunities when we open ourselves to new adventures. Step out of your comfort zone. Routine can be good, but also stagnating. The mind likes what is familiar even if it isn’t in our best interest. If you want to change habits (and beliefs), you must

make them unfamiliar by introducing new habits and doing them often enough that they become your new familiar. Respect the sovereignty of others. We cannot impose our value systems on other people. Let’s stop looking for reasons to make each other wrong. I believe it’s possible to hold our own truths sacred while still respecting that other people are entitled to do the same. One reason I chose to live in Arizona is that it is one of the few places where sovereignty is still observed. There is much truth in the statement: “United we stand, divided we fall.” We find strength in unity and community. It’s necessary for our individual wellbeing and essential for the health of our beautiful community.

Women’s Health & Wellness Jeanette Pilotte MD, FACOG Denise L. Gallus, PA

GET UP TO

40% OFF

THIS MONTH

On Select Supplements & Revision Skincare Products!

HORMONE REPLACEMENT THERAPY Jeanette Pilotte MD, FACOG

We offer same-day or next-day appointments to ensure that your urgent issues are addressed in a timely manner. Our clinical staff is also available to perform blood draws in our office for routine and diagnostic testing.

www.whwprescott.com Denise L. Gallus, PA

1000 WILLOW CREEK ROAD, SUITE E

PRESCOTT, ARIZONA 86301

928.583.7887

A Better You IV Bar is a spa type experience, a place you can come relax, while getting your IV Infusion. We also offer mobile IV services.

We o ff er IV Infusion

Private Events!

Some infusions we offer include: Myers Cocktail, Immunity, Nausea/Vomiting, Beauty, Allergies, Migraine, NAD, Energy, Performance & Recovery and more!

Call to schedule a Better You! Jaime Luedeman-RN 928-421-4292 13207 AZ-169  Dewey, AZ 86327

www.abetteryouivbar.com

We also provide vitamin & weight loss injections!

RENEW

MEN NEGLECT

e r a C h t l a e H l a Or AT THEIR PERIL

by Dr. Anson Hooper, DDS, Hooper Family Dental

en have always had their special way of doing things, everything from the man cave, to a man’s handshake to a man hug and many more. Recently we have seen a rise in men’s skin care products, male plastic surgery and men’s hair removal. These trends show an important shift toward a more personalized masculine self-care. Oral health care can have a significant impact on just about every other component of an individual’s health that is why it’s important to keep oral health for men at the forefront of this shift. Research has shown that many oral health concerns including gum disease and tooth loss are often more prevalent in men than women. Many medications, heavy tobacco

and alcohol use, and certainly physical sporting activities can cause an increased risk of adverse oral health, often bringing about unwanted medical conditions and diseases. Some of the most common conditions associated with poor oral health in men are:

* Prostate issues * Alzheimer’s disease * Heart disease * Impotence

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

Males over the age of 40 also are more prone to oral cancer than any other demographic. The

most commonly affected area of the mouth where oral cancer develops is the lips, gums, tongue and floor of the mouth. Oral cancer spreads quickly and can cause chronic pain, loss of function and even death. If it’s been a while since you have seen a dentist, make a point of seeing a dentist regularly to perform oral cancer screenings. Knowing what we know now, it is critical for men to start paying attention to their health and to get serious about their oral care. Neglecting oral health can lead to more than just an unhealthy smile.

Beyond Quantum Healing (BQH)

• A highly advanced and effective heart and energy-based modality that allows for deep healing on all levels • Bypasses the conscious, thinking mind to tap into the wisdom of your Higher Self • Enables you to access the ‘past’ in order to heal the present and future by exploring other lifetimes or aspects of yourself

PSYCH-K®

• A non-invasive, interactive process to change self-limiting subconscious beliefs, behavioral patterns, reduce stress and enhance wellness • Elicits a whole-brain state of consciousness that activates both brain hemispheres simultaneously

• Address issues around your life purpose/ direction/lessons, unexplained fears/ phobias, relationships, unusual dreams/ experiences, how to find peace around a certain situation

Hypnotherapy

• Get to the root cause of an issue at a subconscious level

BY APPOINTMENT ONLY

• Explore the conflicting parts of you and get them to come into agreement

• Facilitates change at the subconscious level where at least 95% of our consciousness operates

FREE 20 minute Discovery Call

• Re-parent your inner child • Reframe limiting beliefs

• Helps to activate the body’s natural selfhealing properties

• Release the past • Receive a personalized recording

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

All treatment sessions consist of lots of smiles, laughter, and oftentimes “ firsts!” WE PROVIDE INDIVIDUALIZED THERAPY TREATMENT INCLUDING: Physical Therapy • Occupational Therapy Feeding Therapy • Speech Therapy Our Team is here to help! Mon- Fri 8am - 5pm

www.prescottpediatrictherapy.com

3 Locations to serve you! 6550 E. 2nd Street, Suite B Prescott Valley, AZ 86314

928-771-9327

813 Cove Parkway, Suite 103 Cottonwood, AZ 86326

928-634-2843

2235 S. Highway 89, Suite B2-2 Chino Valley, AZ 86323

928-277-4586

RENEW

g n i l f f u h S d i Mind Sharp A&voKeep by Lynell Cavner, Owner/Master Certified Bowen Practitioner, Lynell & Company

id you know the bones in your feet make up 25% of the bones in your body; the skin on the bottom of your feet is 20 times thicker than anywhere else on your body; and there are 250,000 sweat glands in a pair of feet? Neuropathy in the feet may give you the “dreaded shuffle.” This doesn’t necessarily come just with aging. While there are many factors that can cause the shuffle, having a peppy step is preferred. My dad stated that he only wants to shuffle when he is dancing. He found himself shuffling a bit while walking through his yard, and he told himself to “pick up his feet.” He asked me what he could do about it. The lumbar and sacral nerve plexuses control our lower body locomotion. The sacral nerve plexus controls all of the motor and sensory functions of the entire foot. Keeping this area of the body supple, fluid and strong is necessary to stave off the dreaded shuffle. A simple way to keep those locomotion muscles and nerves working optimally is to step up and down on a step

(using the safety of a handrail, of course) or do some high step marches in place for 5 to 15 minutes a day. Add in gentle hip rotation — forward and backward followed by a figure four (ankle crossed over knee, pulling knee to chest) to stretch out the hip joint and promote circulation. Lastly, stretch out your feet. Don’t neglect the pads that propel you through life. The spark of communication that the synapses give from our brain to our body is important, too! Stay sharp with this trick that my dad does for his mind when he is resting his body from his daily chores. Take a number, any number, and begin to divide that number by another number, then add a number to that number, take that number and multiply it by yet another number and so forth. Once he has completed his number game, he goes to letters and words. This keeps synapses firing across the highway of the brain. Taking a large word, using only its letters, break that word down into as many words as possible. Give it a try…one step at a time…and remember to change your socks!

5 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

IN THE NEXT ISSUE

Beauty & Style

LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

laurie@roxco.com Visit www.nazluxuryliving.com

NOURISH

Eating Healthy DOESN’T MEAN BREAKING THE BANK

Even though most people think eating healthy means dipping further into the budget, it really is not that bad. by Valerie Demetros

comprehensive study comparing healthy and unhealthy food costs in the British Medical Journal found the average daily increased cost of eating healthy was a mere $1.50 per day. In other words, for less than the cost of a medium vanilla latte, it is possible to change to a healthy diet without breaking the bank. And you can save more than that $1.50 by making a few changes in the way you shop and cook.

1. STAY HOME FOR A CHANGE. Fast food may seem cheap. Turns out, it really isn’t. For example, a package of raw chicken thighs costs $5 and that chicken can be used in three or four meals. That comes out to a much more budget-friendly option in the long run. The same goes for sit-down restaurants. Most of the time you’ll save money and eat fewer calories if you stay home.

2. EAT LESS MEAT. We are raised thinking most meals should focus on meat as the main event. But meat can be expensive, especially red meat. Get your protein quota by relying on beans, nuts and even eggs. These options offer a bevy of health benefits and fill you up (research found beans are actually more filling than meat).

3. EAT IN-SEASON FRUITS AND VEGETABLES. Many times there is a lot more of a vegetable or fruit when it is in season, making it more budget friendly. Check out the local farmers market and then buy and freeze for even better savings.

these just as healthy as fresh most of the time. Plus, they tend to be cheaper. Watch for sales for an even better bargain.

Not only does this save you money but it stops the impulse buys, which almost always are unhealthy.

5. DROP THAT JUNKFOOD HABIT.

8. EAT WHAT YOU BUY.

One of the easiest ways to cut back on your food bill is to stop buying soda, which has no nutritional value and a ton of sugar. Also stop buying alcohol, cigarettes and sugary items like cookies and candy. Nix them and you’ll trim the fat off your everyday expenses and your waistline.

6. PLAN MEALS AHEAD OF TIME.

4. BUY CANNED AND FROZEN PRODUCTS.

Write a list, plan ahead and then cook for the week. This takes a little more time, but the savings can be substantial, as well as the health benefits.

Because many foods are processed right after they’ve been harvested, most of the nutrients have been preserved, making

7. MAKE A LIST, DO NOT GO SHOPPING HUNGRY. KEEP TO THE LIST.

This may sound simple, but one survey found that the average household throws out about $640 worth of food each year. Another study showed 76% of Americans admit they throw out leftovers monthly. That’s a lot of good food going to waste, and money.

9. GROW YOUR OWN. It’s not as difficult as it sounds. Even if all you have room for is a container garden on a deck, you can grow lettuce, chard, kale, tomatoes, carrots and more, as well as herbs such as parsley, basil and dill. Home-grown produce tastes better and is much cheaper. For more savings, make your own salad dressing. It’s cheaper, healthier and tastes better.

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

NOURISH

Men,

Please Take Care

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

en, men, men, men, manly men! I can hear my husband singing this. Ugh!! I used to work with a lot of men and found them to be very confident in most if not all situations. Men are even confident looking in a mirror and seeing themselves as if at 25, 30 — pick the year — they were at their peak. And although women may complain about it, most of us think it’s funny and wish we had the same confidence. As we age, though, women appear more conscientious about their health. I say health, because it is not weight or appearance but physically what’s happening. Women have hormonal changes that begin around mid-life. Men think they are without change, but that’s not the case. The drops and changes in male hormones affect energy, metabolism and other things. Men think they are 25, but when they attempt to do something find out that is a mental age, not the physical one. It is as important for men to address health issues, maintain healthy weight and eat a

nutritious energizing diet. I remember hearing men and women say, “When I retire I am going to just sit and watch television or relax.” I agree, we reach a mature age and feel we deserve to sit back and relax. I’m all for that, if that is what will make you happy. But consider the saying “use it or lose it.” There is truth in it. As you get close to the

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

age when you are no longer working outside of your home, you need a plan. With the plan comes preparation. If it is a bucket list goal to hike Pikes Peak, you need to begin to train. If it is a goal to play with your grandchildren you need to train (I have a few friends that needed a vacation after watching their grandchildren!) The point is, there are

many changes that occur as we all mature. If we are not monitoring what is happening, we are caught off guard and have to deal with the challenges and expenses that come. Men, please prepare and plan. We women enjoy having you around, some for the laughs but also the enjoyment of your company. We just ask that you take care of yourselves, too!

A ROSE SHOULD SMELL LIKE A ROSE!

VOTED

BEST GARDEN CENTER

7 YEARS STRAIGHT!

Watters grows 1000 roses that actually smell like a rose with larger flowers, higher pedal counts for bushes of sheer beauty! Heirlooms, old fashioned, David Austin, Shrub, and Carpet roses, to name a few. For roses that tickle the eyes, delight the nose, and get your garden blood flowing, shop Watters Garden Center.

A FAMILY BUSINESS FOR 3 GENERATIONS

Ken, McKenzie & Lisa Watters-Lain, owners

www.WattersGardenCenter.com 1815 Iron Springs Road | Prescott, AZ Shop local Roses online @

Top10Roses.com

NOURISH

Study up Surrounding Us ON THE TOXINS

by Vickie Johnston, Owner and Founder, H2O Health

ith over 84,000 toxic chemicals, viruses and bacteria in our environment, staying healthy is tougher than ever. Just 100 years ago, most of the chemicals used today did not exist. They are in the air, our food and the water we drink and bathe in. On average, every man walks out his door with over 200 chemicals on or in his body and women with over 400 before they start the work day! Today, over 4,000 known chemicals exist in our drinking water alone, with new chemicals showing up all the time. We just will not know all the affects of these chemicals until years down the road. The average consumer is unaware of the poisons we all are consuming daily, I know I did not. I was buying organic food, bottled water and vitamins, trying everything to stay healthy. I listened to credible doctors, read books, went to seminars, worked in three U.S. hospital, and woke up one day only to find I had been wasting my money.

Most fresh foods are treated with pesticides with oil-based petroleum that does not wash off, even foods labeled organic. Organic growers can use pesticides, they just must be on the outside of the food not put on the soil. Your body is working extremely hard every day of your life with quadrillions of processes going on 24/7. When all the systems do not function optimally, the whole body begins to break down and fall apart, system by system. The right fuel is critical. Clean water is your body’s best defense. I’ve been on a mission to teach people what I have learned about staying healthy in today’s overburdened toxic world. There are simple things you can do to stay well, slow down aging and change the quality and the quantity of your life. We all must become wise consumers. We are what we eat and drink. Today, doctors say our children’s health will be worse than ours due to a lifetime of drinking water

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

and nutrient-deficient food laden with chemicals. Start today by drinking clean water. I like what Deepak Chopra says: “The

definition of health is returning to wholeness. If you take care of your well-being, you have contributed to the wellbeing of the world.”

In house catering specializing in freshly prepared cuisine made from scratch! Join us for

SUNDAY BRUNCH

Luncheons

9:30 am - 2 pm

Weekly Menu offerings, fresh salad, desserts & more...

16.95

per person ++ Children 12 & under $8.95 RESERVATIONS RECOMMENDED **Holiday Pricing will vary

3250 E. Gateway Blvd. Ste 516 • Prescott, AZ

ing Soo

GoodsFromtheGarden@gmail.com

www.GoodsFromtheGarden.com BOOK YOUR PARTY AT THE GARDEN EVENT CENTER!

928-237-3214

Open Houses Weddings Birthday Parties Networking Events Baby & Bridal Showers Memorials & more! Prescott

LIVING

2020 & 2021

Celebrating all Things Pie

BESTof Yavapai County

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

CATHY CLEMENTS NASM CNC, CPT, FNS, WFS

ACCEPTING

A NEW YOU

NECLIW ENTS 1 ON 1 NOW LIMITED SPACE

IN 2022!

www.cathysclements.com

912.602.8486

AVAILABLE

NOURISH

Take Edge off

s e l c s u M e r o S Tart Cherries WITH

The surge of endorphin-fueled happiness you feel after an intense workout is delightful, but it’s not as much fun as it should be when it crashes into muscle soreness from the same workout.

ut tart cherries, AKA sour or Montmorency cherries, can have an astounding knack for dialing down the pain athletes feel after a long-distance run, heavy weightlifting and other strenuous activity. You aren’t likely to find them by their “sweeter” siblings in the produce cooler. The juice is extracted to be used in drinks (be sure you buy one with little to no added sugar) or the fruit is turned into a powder for capsules, typically without their natural calorie or sugar content. Recommendations on the amount you should consume for optimum results vary, but a good middle ground to start at is 6 ounces of juice

before and after a workout. Alternatively, you can try 1 ounce of juice concentrate mixed into another drink twice a day or take a 500-miligram capsule once a day.

WHY THEY HELP Tart cherries are especially rich with anthocyanin, a red or purple plant pigment that comes from the flavonoid family of antioxidants and gives them their sour taste. They’re also bursting with polyphenols, potassium and other nutrients. Oregon Health and Science University, which has conducted multiple studies on this fruit, has said it contains the “highest anti-inflammatory content of any food.” This means it

counteracts painful muscle inflammation in the days after a buttkicking workout. Ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAID) can carry some risks. The university found that runners participating in a 200-mile relay race who drank 12 ounces of tart cherry juice twice daily for a week before the race and on race day reported significantly lower post-race muscle soreness than those given a placebo cherry drink. Numerous other studies have had athletes drink anywhere from 1 to 12 ounces of the juice or take supplements before and after a workout. Most, but not all, found evidence of tart cherries’ effectiveness against muscle soreness.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 6 7

NOURISH

PROTECT YOUR EYES BY EATING HEALTHY

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

s summer approaches, we are all looking forward to spending more time outdoors with family and friends. Enjoying nature is one of those fun activities that allow us to go hiking, riding bicycles, swimming, gardening, picnicking and even having our dream wedding overlooking a picturesque view. With all of this excitement, sometimes we may forget to consider certain precautions needed to guarantee our safety.

With the highlighted importance on protecting our skin, we usually pack our sunscreen lotion, insect repellent spray and hats, but what about our eyes? The sun also can impact our eyes, and damage can be minimal to extensive depending on the level and duration of exposure. For example, UV rays can worsen macular degeneration, cause retinopathy and corneal sunburn, accelerate the development of cataracts, and lead to the development of

abnormal growths on the white of the eye. Eye health begins on our plate by eating foods high in certain nutrients that nourish and protect our eyes, such as:

ANTIOXIDANTS C: citrus fruits, * Vitamin papaya, cantaloupe, tomato juice, strawberries, broccoli and green peppers E: nuts * Vitamin (almonds, peanuts), sunflower seeds, corn oil, whole grains and eggs A: fortified * Vitamin dairy products, eggs, liver.

Beta-carotene: spinach and other dark leafy vegetables, broccoli, deep orange fruits (apricots, cantaloupe) and vegetables (winter squash, carrots, sweets potatoes and pumpkin)

meat, poultry, * Zinc: fish, whole grains and dairy products Dark * Polyphenols: Chocolate

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

OMEGA 3 FATTY ACIDS Fatty fish such as salmon and tuna and other oily fish fit the bill.

LUTEIN AND ZEAXANTHIN Eat dark leafy vegetables (kale, collard greens, spinach, turnip greens), broccoli, peas, and yellow/ orange vegetables and fruits (sweet potatoes, pumpkin, peaches, orange bell pepper, tangerines and yellow corn). Lutein also is found in egg yolks and avocados.

LYCOPENE This can be found in tomatoes, watermelon, pink grapefruit, papaya, apricots and guava.

PROTEIN You know these — eggs, nuts, seeds, beans, meats and dairy products. Additionally, when spending time outdoor wear sunglasses that block 99% to 100% of both UVA and UVB rays, wraparound lenses, polarized lenses to reduce glare when driving, and choose contact lenses that offer UV protection. Finally, drink enough water to prevent overall dehydration and dry eyes.

LOOKING FOR SPACE?

ADVERTISE WITH US.

Call 928-350-8006

Email laurie@roxco.com

Photo: Laura Zenari

NOURISH

These

Healthy Herbs

GREAT FOR SHADY GARDENS

by Ken Lain, The Mountain Gardener, Watters Garden Center

here is nothing quite like biting into a fresh tomato warmed by the afternoon sun. Herbs are the same way, best picked fresh from the garden, the flavors are just better. Herbs prefer gardens that are blistering hot to part sun. That means the spot should receive at least six hours of direct sun each day. Dig a hole twice as wide and deep as the root ball of your plant. Mix mulch with your native soil at a 50/50 ratio to better improve the soil’s drainage and add beneficial nutrients. Fill the hole halfway with your blended soil. Fill in around the sides of the root ball. Tamp down the soil firmly to get rid of any air pockets. Water deeply to reduce transplant shock.

CULINARY HERBS FOR MOUNTAIN GARDENS Many herbs can be planted year-round in local gardens like rosemary, lavender,

chives, thyme and mint. Cool-season herbs can be grown anytime, but your best selection is found September through April — sorrel, borage and chervil.

CULINARY HERBS THAT GROW WELL IN SHADE This lesson came quite by accident years ago when planting the cutest herb garden in an area receiving less sun than realized. This new herb garden was planted and needed to figure out how to survive in the shade; survival of the fittest. Low and behold, the garden grew beautifully for years. Here are the six herbs that outshined the rest. — This handy herb * Shiso grows as an annual up to 2 feet tall and can be used in dishes just like basil or cilantro. balm — It is * Lemon heralded as one of the calming herbs and beautiful in appearance. Grows up to 2 feet.

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

— There many * Oregano varieties from zesty to spicy and Italian.

Thyme — This lowgrowing perennial herb grows 3 to 7 inches. It makes a good groundcover heavenly on bare feet.

— A sun lover * Parsley that doesn’t mind some heavy shade. Both the curly leaf and Italian flat-leaf do

equally well. Grows well to about 1 foot. mint — Yes, * Corsican Corsican mint likes the sun but behaves well in light shade. It grew a bit shorter in the shade to about 4 inches. Aside from pulling their weight in the kitchen, these herbs can take the place of the more common shade plants like vining ivy.

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

photo: flickr.com/nicholas_t | CC BY

NOURISH HEALTHY

Recipes QUICK

Pulled Pork Breakfast Sandwich by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Coconut oil, used in this recipe, is mainly a saturated fat (lauric acid that promotes a healthy kind of cholesterol we want to be high). As such, it is able to withstand higher temperatures than other oils and excels in searing, sautéing and, depending on the grade, frying.

o: ot B

ti s

1 tbs

Coconut oil

1/4

Red onion

3 oz

Pulled pork

2 tsp

Fennel seed

Egg

2 slices

Sourdough bread

2 tsp

Pink salt

2 tbs

Black pepper

Food for Thought

1 2 3

In small skillet, melt coconut oil. Add in and sauté diced onion to soften slightly 2 to 3 minutes. Add pre-cooked pulled pork and fennel.

4 5 6

Once meat starts to brown, remove, then crack egg and fry to liking. While egg is cooking, toast bread. Assemble sandwich.

Serves 1 | Prep Time 25 mins

Pork is a great source of protein, which helps to manage weight by promoting satiety. The pulled pork here was made in bulk by slow cooking 4 pounds lean pork loin with 2 tablespoons hot sauce, 1 shot whiskey, 1 tablespoon each garlic powder, onion powder, pepper and pink salt moistened with 1 cup water. Cook meat until it easily shreds, then drain, enjoy or store!

7 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

NOURISH KETO

Buffalo Chicken Casserole This Keto Buffalo Chicken Casserole not only is chock-full of flavor, it is also bound to please everyone. You can freeze it for up to three months to enjoy over and over, if you happen to have any leftovers. For a quick dinner, this recipe uses a rotisserie chicken. Just shred the rest of the chicken not used in this recipe and freeze for a future recipe. At only about 3g carbs per serving, you can’t go wrong.

1/2 cup

White onion, chopped

1 tbs

Olive oil

2 cups

Cauliflower, riced

4 oz

Cream cheese

½ tsp

Salt and pepper, each

2 cups

Chicken breast, cooked and shredded

2 cloves

Garlic, crushed

½ cup

Hot sauce (your favorite brand, adjust to taste)

3 tbs

Heavy cream

6 oz

Cheddar cheese, grated

1/3 cup

Green onions, chopped finely

1 2 3 4

Preheat oven to 400°F. Spray a 9x9 or 9x13 baking dish with cooking spray. In a skillet, sauté onion and garlic in olive oil for 5 minutes until onion is translucent. Add cream cheese and hot sauce to onions in the skillet and whisk until cheese has melted. Add chicken and cauliflower to cheese mixture and stir. Remove

from heat and mix in half of grated cheese. Pour chicken mixture into baking pan and even out, then pour the heavy cream over the top and sprinkle with the remaining cheddar cheese. Bake for 30 minutes, until it’s browned and bubbly. Let cool for 6 to 10 minutes and sprinkle with green onions before serving.

6 7

Serves 4-6 | Prep Time 45 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 7 3

NOURISH HEALTHY 6

Bell peppers, orange, yellow or red

3-4 tsp

Salt and pepper

1 tbs

Olive oil

Onion, chopped finely

1 ½ tsp

Cumin

1 tsp

Chili powder

2 cloves

Garlic, crushed

1 tsp

Oregano

1 lb

Ground beef

1 15 oz can

Tomatoes, diced and drained

1 15 oz can

Black beans

¾ cup

Corn, frozen or fresh

1 cup

Brown rice, (flash-frozen, pre-cooked)

½ cup

Parsley, chopped

¼ cup

Water, boiling

1 cup

Mexican cheese, shredded

1 2

Preheat oven to 375°.

Heat olive oil in a large pan over medium heat. Add onion, cumin, chili powder, oregano, garlic, salt and pepper. Cook until onions are softened, 4 to 7 minutes. Add ground beef and cook until everything is combined and meat is cooked, about 8 minutes. While meat is cooking, cut the top off each pepper and remove seeds and ribs. Season with salt and pepper and line up tightly in a microwavesafe baking dish.

3 4

Add ¼ cup water to the bottom of pan and cover. Cook for 5 minutes and let sit covered for 10 minutes to steam. Stir the tomatoes, black beans and corn into the filling mixture and let simmer for 4 minutes. Remove from heat and stir in rice and parsley, fill peppers evenly with mixture and top with cheese. Cover with foil. For extra filling, spoon around the peppers to cook alongside. Bake about 18 to 20 minutes until fork tender. Top with cheese and bake 2 more minutes.

6 7 8

Serves 6 | Prep Time 60 mins

Tip: Prep ahead and refrigerate (up to two days). If straight from the fridge, add a few more minutes to cook through. 74 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

Healthy Mexican Stuffed Peppers This recipe is easy and oh so pretty, and looks like you worked all day. Don’t let the list of ingredients fool you, it’s a breeze to make and nutritious to boot.

NOURISH

VEGAN

Broccoli Stir Fry This dish is a super quick 20-minute dinner that’s light, fresh and veggie packed. Adding tofu gives you a bit of protein, making it a filling yet light meal. Of course, if you don’t want to keep it vegan, feel free to substitute shrimp, chicken or beef.

¼ cup

Cashews, roasted and chopped roughly

2 tbs

Peanut oil

½m

Red onion, sliced

2 cups

Broccoli, fresh chopped small, even pieces

½ cup

Mushrooms, sliced (button or porcini)

8 oz

Tofu, extra firm, sliced

1 tsp

Salt and pepper each

1 ½ cups

Brown rice, cooked

4 cloves

Garlic, minced

1 tsp

Sesame oil

3 tbs

Tamari, wheat-free soy sauce

1 tsp

Chili paste (optional)

2 tsp

Maple syrup

1 tbsp

Rice wine vinegar

1 2

In a medium bowl whisk garlic, sesame oil, Tamari, maple syrup, vinegar and chili paste. Set aside. Press tofu with paper towels and cut into 1-inch cubes. Heat oil in a skillet over medium heat. Add tofu and let it crisp up, about 5 minutes. Turn and crisp the other side. Place on a paper towel. In the same pan, add a little more oil if needed.

Add onion, broccoli and mushrooms and season with salt and pepper. Sauté until broccoli is tender crisp, about 6 minutes. Pour in sauce and give it a stir. Add tofu and cashews, toss to warm and coat with sauce. Remove from heat. Serve over rice.

4 5 6

Serves 2-4 | Prep Time 20 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 75

NOURISH

PESCATARIAN

Mahi-Mahi in a Lemon Garlic Sauce If you can’t find mahi-mahi, replace it with another type of flakey white fish like halibut, cod or tilapia. Cooking times may vary depending on the size and overall thickness of your fish.

2 tbs

Butter

2 tsp

Kosher salt and pepper, each

Lemon, zested and juiced

4 cloves

Garlic, minced

1 tbs

Chives, freshly chopped

1 tbs

Parsley, freshly chopped

4 (4-6 ounce)

Mahi-mahi fillets, about 1-inch thick, if possible

1 tbs

Olive oil

1 2

Preheat oven to 400°.

Gently pat each fillet dry with paper towels and generously season both sides of each fillet with kosher salt and pepper. Set aside. In a small pan, whisk together 2 tablespoons butter, garlic, 1 teaspoon salt and pepper each, lemon zest and lemon juice, chives and parsley. Set aside. In a large oven-proof pan, heat olive oil and remaining butter over medium heat until sizzling. Add fish to pan gently and sear until golden brown, undisturbed, about 3

Serves 4 | Prep Time 20 mins

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

minutes. Flip the fish, turn off the heat, and immediately transfer pan to hot oven. Roast fish for about 5 minutes or until tops are golden and center is cooked. Just before fish is done, heat pan with lemon/garlic sauce until bubbly, constantly stirring to prevent scorching. Turn off heat and pour sauce over cooked fish. Garnish with lemon slices and a bit more fresh parsley if desired.Serve with fresh, steamed asparagus, broccoli or with rice.

5 6 7

NOURISH FAMILY FRIENDLY

Easy Baked Chicken Flautas If you can find them, use uncooked flour tortillas since they will bake in the oven and are nice and pliable. If you use corn, flour or gluten-free tortillas, just microwave to soften them so they don’t crack as you fill them. Optional fillings include jalapeños, green chiles or roasted corn.

2 cups

Rotisserie chicken, shredded

6 oz

Cream cheese, softened

1/3 cup

Salsa or pico de gallo, your favorite brand

1 cup

Cheese, shredded, any variety

1 can

Black beans, drained

¼ tsp

Cumin

¼ tsp

Garlic powder

¼ cup

Onion, finely diced

¼ tsp

Chili powder

½ tsp

Salt and pepper, each

Flour tortillas, uncooked 8” round

1 tsp

Kosher salt

1 2

Heat oven to 400°. Line a cookie sheet with parchment paper or foil and spray with cooking oil. In a mixing bowl, combine chicken, cream cheese, salsa, cheese, beans, cumin, garlic powder, onion and chili powder. Stir until well combined. Spread chicken mixture evenly onto tortillas. Roll up tightly, line them up placed seam side down on the cookie sheet.

Spray the tops of the flautas lightly and evenly with cooking spray or brush with canola oil and sprinkle each with a pinch of kosher salt on top. Bake for 18 to 20 minutes or until desired crispness. Sprinkle with a little shredded cheese after removing from the oven and let the cheese melt as they cool for about 5 to 10 minutes. Serve with sour cream, guacamole and salsa or just dig in.

Serves 8-12 | Prep Time 35 mins

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

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. 6 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 A Better You IV Bar 13207 AZ-169, Ste. B Dewey, AZ 86327 www.abetteryouivbar.com 928.421.4292 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

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

Neurosurgery

Dr. Whitney James 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.drwhitneyjames.com | 928.212.1479 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

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

8 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Pain Management

Central Arizona Pain Institute 2100 Centerpointe West. Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788 Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Thumb Butte Medical Center 6496 E. Highway 69 Prescott Valley, AZ 86314 www.thumbbuttemedicalcenter.com 928.445.7085 The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/ locations/az/prescott/prescott 623.516.8252 Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

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

Physical Therapy Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118 Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005 Madsen Physical Therapy 2700 N Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500 Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700 Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

Prescott Nursing and Rehabilitation 864 Dougherty St. | Prescott, AZ 86305 www.prescottrehab.com | 928.778.9667 The BioMechanics 1983 Commerce Center Cir. Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

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

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

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 Pathways Counseling, LLC 1000 Ainsworth Dr., C320 Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747 Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211 Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com | 928.583.7799 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

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 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Prescott Urology 811 Ainsworth Dr., Ste. 101 928.711.5282

Prescott, AZ 86301

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6 8 1

Q&A Vickie Johnston

OWNER AND FOUNDER, H2O HEALTH

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? Optimal health is not possible without clean toxic-free water, healthy food, clean air and exercise.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I worked in three U.S. hospital labs. When I saw embalming fluid in live blood samples and a whole host of other poison and toxins, the light bulb came on. When I did my research on reverse osmosis systems and all the other water systems out there, none were good enough for my family. I decided to educate folks about what’s going on with water and

design water systems that really get the job done without chemicals or salts.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY? 1. We have an aqua tower garden and grow much of our food, buy organic food and mainly eat grass/ pasture-raised meats from private ranches. 2. We try to avoid processed foods and toxins as much as possible. 3. I research a drug completely before I put it in my body. I want to know more about it than just side effects. How are they

8 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 6

formulated? Today many drugs are coded by artificial intelligence. That leaves too much room for error for me.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? 1. Being your own doctor first! I get routine blood work done, as often as every six months. 2. Certain foods are helpful with certain issues; I research foods and what minerals and vitamins are in them when I am not feeling 100% to boost needed minerals. 3. I take supplements but mostly when I am in need.

4. Getting plenty of sleep at night. I keep my room dark to stay asleep. I can fall asleep easy, but staying asleep is my bigger challenge, especially as I’ve gotten to be a senior citizen.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Drink 1/2 your body weight in ounces a day of clean toxic free water every day. Clean water is our body’s best defense against all diseases and disorders. We shower the outside regularly but never think about what washes the inside. You can’t wash the inside with dirty toxic water. It has to be clean to do that job.

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. 6

Articles inside

Vickie Johnston, Owner and Founder, H2O Health

Study up on the Toxins Surrounding Us

Take Edge off Sore Muscles with Tart Cherries

Protect your Eyes by Eating Healthy

Avoid Shuffling & Keep Mind Sharp

Men Neglect Oral Health Care at Their Peril

Men, Please Take Care

Eating Healthy Doesn’t Mean Breaking the Bank

Connection to Community is a Key to Wellness

Share What You’re Going Through

Step up Hydration Game for Summer

Heal your Stress to Heal your Skin

Medicare: How Much Choice is There?

Strong Healthy Bones Need Good Nutrition

Aging Men: Platelet Rich Plasma Might Help

Help Kids Develop Executive Function Skills

Take your Abs Out of the Crunch

Use It or Lose It

How to Trim Men’s Heart Disease Risk

Men Must Protect Their Health

16 Ways to Spice up your Daily Walk

Men’s Health: Know the Signs of Stress

Get Back to Nature in Acker Park

Tennis Puts All Muscles in Play

Our Men Need to be Healthy