Prescott Healthy Living - VOL. 3, NO. 8 by ROX Media

VOL. 3, NO. 8 prescotthealthyliving.com

Gut Health MONTH

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VOL. 3, NO. 8

CONTENTS

Health GutMONTH

Tips For a Healthier Gut Gut Microbiome Affects Overall Health

14 16

| PLAY | Why Use Resistance Bands March Through History on Old Military Trail Help for your First-time Walker Stay Active without the Gym Take Care of your Gut-Brain Connection Roller Sports Put you in Line for Fitness 5 Reasons you Should be Doing Pilates Try these Simple Ways to Simplify your Life Take Care of your Dog’s Gut Stretch yourself to Release Tension Always Go With your Gut Local Events

20 22 24 26 27 28 29 30 32 34 36 37

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

For Better Gut Health: Don’t Neglect your Tongue

| RENEW | Making the Gut & Skin Connection What is NAD+? Important for Living Healthier & Longer? Cold Showers Can Spur Better Health Gut Health: Making the Mind-Body Connection Trust your Gut? Only If You’re Sure It’s Healthy Let your Creativity Free your Mind What is a Chemical Peel? Is your Gut Working? Dental Care Serves your Gut Radiofrequency Energy, Pin Technology Can Help Look of Aging Pay Attention to your Gut Feelings Korean Skin Care Routine: Choose your Steps

| NOURISH |

38 60 40 62 42 64 43 66 44 68 70 46 48 Recipes 50 72-77 52 health & wellness 54 78-81 Q&A 56 82 58 Prebiotics vs. Probiotics: Why you Need Them

Change your Toothbrush Monthly for Better Health

Maintain a Healthy Gut

Flaxseed Oil, an Anti-inflammatory Powerhouse Help your Liver Help you

Brighter Blooms by your Birth Flower

DIRECTORY

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

LOOKING FOR SPACE?

ADVERTISE WITH US.

Call 928-350-8006

Email laurie@roxco.com

Photo: Laura Zenari

Get Healthy

FROM THE INSIDE OUT

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!

ur gut health may have the most immediate impact on our lives than any other part of our body. When we feel discomfort in our stomach or intestines it goes straight to our head, and a touch of the stomach flu can sideline us for days. Because the gut is our main source of energy through digestion of food and nutrients that fuel our heart, brain and muscles, the effects of its maladies can be huge and long-lasting. Most of our immune system resides in our gut, and it’s the source of about 90% of the serotonin our bodies need for stable moods, sleep, wound health and other purposes. It’s the foundation for so much of who we are. This issue of Prescott Healthy LIVING has lots of information about maintaining and improving your gut microbiome, how good digestive health improves your skin, the benefits of prebiotic and probiotic foods and lots more actionable steps you can take to shore up this essential pillar of your well-being!

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, Executive 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

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.

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

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in the next issue FITNESS & NUTRITION

Grab Bars, Etc. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 H2O Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Hooper Family Dental . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 James Family Prescott YMCA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 MTO Janitorial, LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Optima Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Salud Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Thumb Butte Medical Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11, 84 Thumb Butte Senior Living . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . 7 Women’s Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8

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Local

HEALTH ENTHUSIASTS

Dr. Joshua Allen

Dr. Hojat Askari

Heather Burgoyne

Dr. Joshua Allen took over Keep Smiling Family Dentistry from Robert Donaldson, DDS, in 2020 after his retirement and is dedicated to providing the same level of compassionate, gentle care the practice has been known for since it was founded in 1979.

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.

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.

Anita Farrelly & Jessica Dickinson

Jodi Gilray-Szostak

Dr. Anson Hooper

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.

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.

DMD, Owner & Dentist, Keep Smiling Family Dentistry

Co-Founders, Aboost Wellness

Anita Farrelly, MBA/HCM, BSN, RN is the founder of Aboost Wellness. As an RN for 28 years, her passion for integrative medicine and holistic nursing has led her to an alternative and preventative way to care for the community. Jessica Dickinson, BSN, RN, IV Specialist and co-owner of Aboost Wellness, has worked in a variety of nursing settings, from hospice to the ICU. She aspires to care for patients and veterans in the most empathetic and compassionate way.

Founder & Medical Director, Thumb Butte Medical Center

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

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

Owner, Soar Pilates

DDS, Hooper Family Dental

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company Lynell Cavner is the founder and owner of Lynell & Company, a Body & Nerve Restoration Center in Prescott. She’s a master certified Bowenwork practitioner, trained in Thai/stretch massage and has a bachelor’s in holistic nutrition. Her book “Her Father’s Hands” was recently released.

Carl Johns

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

Cathy Clements

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

Vickie Johnston

Owner and Founder, H2O Health 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.

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.

Ken Lain

Jaime Luedeman

Carol Lucia Lopez

John Murphy

Elisa Oliver-Nielsen

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.

Jaime Luedeman was born and raised in Prescott. She has been an RN for 21 years. Her passion has always been to help people and she believes they need alternate methods of treatment for simple ailments, which is why she started doing IV infusions.

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

John Murphy is chairman of the Prescott Commission on 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.

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.

Chrissie Seals

Blayne Soriano

Loree Walden

Aymee Wilson

Bailey Zygutis

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

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

Owner, Watters Garden Center

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. .

RN, Owner, A Better You IV Bar

Level 2 CrossFit Coach and CrossFit Kids Coach

Carol Lopez, CHt, PSYCH-K Facilitator

Marketing Manager, Yavapai Humane Society

Founder, Make 100 Healthy

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.

MA, Registered Dietician Nutritionist

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.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8 13

FEATURE

TipsHealthier Gut FOR A

by Valerie Demetros

We all know what it’s like to have a stomach bug and feel awful. But what keeps you feeling good may just be better “bugs.” The term gut microbiome refers specifically to the microorganisms living in your intestines.

eep in your digestive system, about 40 trillion of these “bugs” are working hard to keep you healthy. Research shows that the complex community of bacteria and other microorganisms in your intestines break down food and produce chemicals to keep your bowels regular, improve immunity, regulate weight, blood sugar and blood fats, minimize inflammation and impact your moods. That’s quite powerful for critters you can’t see. Here are some things you can do for your inner zoo.

Physical * Exercise. activity gets your colon moving, leading to more regular bowel movements and may even help manage irritable bowel symptoms. your food * Chew thoroughly. This promotes full digestion and absorption of

nutrients and is essential to reduce digestive discomfort and maintain a healthy gut. more fiber. Eat * Eat at least 25 grams each day and include legumes, beans, peas, oats, bananas, berries, broccoli and apples, all of which have shown a positive impact on gut health in numerous studies. Apples, blueberries, almonds and pistachios have all been shown to increase Bifidobacteria, a beneficial bacteria that helps prevent intestinal inflammation and enhance gut health. fermented foods * Add to your diet. Include kimchi, sauerkraut, tempeh, miso, kefir and yogurt in your diet. Many of these foods are rich in lactobacilli, a type of bacteria that is a good dietary source of probiotics, which benefit the gut microbiome.

Studies show that yogurt consumption improves intestinal bacteria and decreases symptoms of lactose intolerance. But don’t choose a yogurt high in sugar, and look for live active cultures. a plant-based * Eat diet. Studies show that vegetarian diets may benefit the gut microbiome because of the high fiber content. A 2013 study found that a vegetarian diet led to reduced levels of disease-causing bacteria in people with obesity, as well as reduced body weight, inflammation and cholesterol levels. Another study in 2019 reported plant foods are rich in nutrients that increase levels of beneficial bacteria and decrease harmful strains of bacteria to promote gut health. foods rich in * Eat polyphenols. These

are plant compounds with health benefits including reductions in blood pressure, inflammation and cholesterol levels and improved heart disease. Luckily, the best way to get these polyphenols is by eating cocoa, dark chocolate, almonds, red wine, green tea and more. Not a bad way to stay healthy — in moderation of course. There are hundreds of species of bacteria in your intestines, each of which plays a specific role in your health and requires different nutrients for growth. Many studies have now shown that a disrupted gut microbiome can lead to numerous chronic diseases. If you have intestinal distress, skin irritation, food intolerance or bloating, it may be time to pay attention to your gut. It might be trying to tell you something.

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

FEATURE

Gut Microbiome AFFECTS OVERALL HEALTH

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

our entire body is the host of trillions of different bacteria and other microorganisms, most of which make positive contributions to your health. Most of these microbes are found in your skin and your digestive organs. The gut microbiome has been increasingly studied over the past two decades as a driver of positive function, as well as of illness. Having the right balance of the different types of

microorganisms in your digestive tract, particularly the large intestine, can have a huge impact throughout your body.

DIGESTIVE HEALTH Our beneficial bacteria produce enzymes to break down carbohydrates in plant cell walls so we can access the nutrients within, along with fiber and some starches and sugars. They produce nutrients including vitamins

B12 and K and fight off harmful microbes, though problems begin to mount if the “bad” bacteria starts to outnumber the “good.” They affect metabolism by controlling glucose, appetite and fat storage. The microbiome is believed to influence weight loss and gain, and it could be linked to colon cancer.

HEART HEALTH Diet is so intimately tied to heart health that it’s

not a surprise our gut microbiome can affect it too. At least one large study has shown that these microorganisms, also known as microbiota, can increase levels of LDL “good” cholesterol within the body. Some unhealthy microbes create a substance known as TMAO after we eat food or take supplements containing the essential nutrient choline, including red meat, eggs and even vegetables and fruit. TMAO has been linked to a higher risk of heart disease, blood clots and related disorders.

BRAIN HEALTH We feel so much of our emotions in our gut, and it turns out some of the neurotransmitters that determine how we feel mostly originate there — our gut microbiota produces 90% to 95% of the serotonin in our bodies. Several studies have reported people diagnosed with various mental disorders have different microbes in their gut, but the cause and effect relationship still needs to be clarified.

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FEATURE

For Better Gut Health:

Don’t Neglect

YOUR TONGUE

by Joshua Allen, DMD, Owner & Dentist, Keep Smiling Family Dentistry

id you know the mouth is a mirror of one’s overall health and a gateway to the rest of the body? This especially holds true in regard to the relationship between your oral and gut microbiome. What happens in the mouth affects your gut and vice versa! It all begins at birth. According to leading researcher Purnima Kumar, Ph.D., a professor of periodontology at Ohio State University, gum disease and cavities are more prevalent in someone if their mother had gum disease or smoked while pregnant. This leads to the accumulation of bad pathogens in the mouth starting at an early age. These pathogens can hitch a ride through the bloodstream and travel to other parts of the body including the gut. On the flip side, toxins,

bacteria and undigested food particles can actually flow freely through the intestinal wall and into the bloodstream triggering an inflammatory cascade that impacts one’s oral health. One prime example of this is gingivitis, inflammation of the gums. Left untreated, gingivitis can progress to periodontitis, also known as “gum disease,” which can lead to a host of negative effects including bad breath, receding gums, chronic root sensitivity, cavities and tooth loss. There is no cure for periodontitis, but it can be treated and managed by a trained dental professional. So what can I do now to promote a healthy microbiome of the mouth and gut? The tongue is often forgotten, but it harbors countless bacteria and needs just as much attention as the teeth

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and gums. If you have not already, start using a tongue scraper and rinsing with an alcohol-free mouth rinse in addition to daily brushing and flossing. Another suggestion is to consume foods that are anti-inflammatory and rich in fiber. Consider taking both oral and gut-specific probiotic supplements. Early research in probiotics formulated for the oral microbiome is very promising, but ensure you are getting

a quality product. The bacterial strains to look for include Lactobacillus paracasei, Lactobacillus plantarum, Lactobacillus rhamnosus and Streptococcus salivarius strains K2 and M18. If you have not been paying attention to your gut or oral health as much as you probably should, I am here to tell you it is never too late! Even if you no longer have teeth, your gut can still be cared for!

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PLAY

Why Use Resistance Bands

Working out at home has never been more popular, especially in the past few years, and resistance-band exercises are in the forefront because of their affordability and portability.

hey look like a big rubber band and are usually made from latex or rubber. They are looped around legs or arms, for example, to create more tension in a workout. As we age, strength training helps to slow muscle deterioration, increase muscle mass and build strength. And all this is achieved by creating resistance, which is where resistance bands come into play. When using a resistance band, it stretches and creates tension and oppositional force that your muscles must overcome — your muscles work harder, giving you a stronger, more defined body. A 2019 study found that using resistance bands in training delivers similar strength gains to using standard gym equipment. As people age, resistance

bands can help improve balance, flexibility and body composition. A good set of bands can cost as little as $25 and can be used at home as well as thrown in a gym bag. Check ahead, your gym already may have them available. But don’t just stay home, resistance-band exercises can be done at a park or beach and take up little real estate in a suitcase for hotelroom training. Loop them onto a bed frame, tree or sturdy gym equipment to instantly enhance your fitness routine. There are five chief types of resistance bands. Choose a set with varying tension levels and type best suited for your workout needs. Tube bands with handles look like jump ropes with handles

attached to long rubber tubing. These are good for upper body work like bicep curls and shoulder presses. Large loop bands are usually flat and thin at about 40 inches around and are good for banded pull-ups and power squats. Mini bands are wide, thin bands that are the smallest of the bunch, used for over the knees and thighs for glute bridge workouts or single-arm rows when under your foot and pulled up. Figure-eight bands form a number eight in shape and are great for upper-body workouts. Therapy bands usually are made of the same material as large-loop bands, but are thinner and do not form a loop. They are great for shoulder rehab and physical therapy mobility help.

Bands usually get darker in color the greater the tension. A good rule of thumb is to start on the lighter color/lighter tension and move up from there. If you can get through 15 reps of an exercise easily without tiring, try moving up to the next level of tension to challenge yourself. When starting out with resistance bands, it’s best to find a personal trainer, physical therapist or reputable resource to determine the right exercises, proper technique and which bands are best for you. There are a great many resources online with videos outlining resistanceband exercises, so do your research and find out what works for your needs. So go grab your bands, challenge yourself and make it snappy.

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

March THROUGH HISTORY ON

Old Military

Trail

f you’re looking for an adventurous, uncrowded hike that will cover a lot of ground and is accessible to less-experienced hikers, consider this nearly 12mile trail at the northern end of Prescott National Forest, nearer to Seligman than to Prescott. The Old Military Trail follows the route of a supply road used by the Army during conflicts with the Hualapai tribe in the 1860s. The trail begins near the Walnut Creek Center for Research and Education, a former ranger station now used for study by researchers and students from Prescott College and Northern Arizona University. You will first encounter rolling hills covered with pinyon and juniper, providing you with a gentle but consistent workout. After the first couple of miles, the route shifts to the east and begins to climb sharply until reaching a mountain pass, the

highest point of the trail. This is where you may see evidence of the trail being widened to allow wagons to pass through the area. This will be the most demanding stretch — the rest of the trail gradually eases downhill. Once it enters the Pine Creek drainage area you will start walking through denser ponderosa forest. Eventually you will reach Forest Route 7, which can be used as a midway access point to enter or leave the trail if you’re only wanting to do half of it or turn back for a round trip of approximately 11 miles. You’ll find woodsy canyons and wide-open meadows for the last 5 or so miles of the trail, providing some gorgeous scenery as you continue downhill until reaching the trail’s end at the two small reservoirs at Happy Camp Tank. You can have someone pick you up here or double back for even more adventure on this off-the-beaten-path path!

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

SHARE THE TRAIL

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This path was first blazed through scrubland and forest northwest of Paulden by the U.S. Army in the late 1860s. It begins near Camp Hualapai, where you can see the ruins of a fort established to protect a toll road, and travels northwest to Happy Camp. It runs through a checkerboard of publicly and privately held land, so leave any gates you pass through open or closed as you find them. The trail is open to motorcyclists and OHV users (vehicles no wider than 50 inches) as well as hikers, mountain bikers and equestrian users. Be aware of your surroundings and prepared to get out of the way as needed. To reach the southern trailhead from Prescott, travel north on Williamson Valley Road for 38 miles to the junction with FR 95. Turn left (west) and travel about 1.5 miles. The trailhead is one-fifth of a mile east of the Walnut Creek center. Road conditions are suitable for all vehicles in good weather. Parking fees: None Uses: Hiking, mountain biking, horseback riding, motorcycles and ATVs Distance: 11.8 miles (one way) Level of difficulty: Moderate Elevation: 5,000 feet to 6,500 feet

Map: Prescott National Forest, U.S. Department of Agriculture

OLD MILITARY TRAIL NO. 1

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Help for your

First-time Walker

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

our baby will start pulling themselves up to stand around 9 to 12 months. She or he likely will stand for only a few seconds at first, but around 13 to 15 months, they’ll be standing without help like a pro. Your first-time walker will take those first steps at around 12 to 15 months.

HELP BABY WALK Some first-time walkers are early. Others are a bit slow. As your child starts getting used to being on those feet, you can begin encouraging your little one to walk. Place toys just a little out of reach so your child has extra motivation to move that way. Your baby is capable of reaching milestones without the aid of special toys or equipment. Be very cautious of baby walkers; they have been known to cause preventable injuries.

KEEP TRYING Another tip is to shorten

the distance in which your little one needs to walk. Place a truly enticing toy just barely out of reach. You can adjust the challenge level to see what your baby can accomplish on their own. Give them a boost by holding them by the rib cage so your baby uses core muscles when walking. Once your baby reaches a point where they can cruise around, you’ll want to make extra sure they are walking in spaces that are safe. They’ll now be able to reach surfaces and areas they haven’t been able before. Put sharp or dangerous items away.

SHOES FOR FIRSTTIME WALKERS? The design of baby shoes is to protect the feet from rough surfaces. Shoes do not in any way help your child walk. Ideally, shoes should only be used outdoors for confident walkers. The exception is warmth. In this case,

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choose booties or socks so the foot is still free to move as it pleases.

LOOK OUT FOR … If your little one is not walking by 14 months, be sure to bring up your concerns to your pediatrician. Sometimes physical therapy to help your baby walk is recommended. Other concerning movements to look out for include:

* Walking on the toes * Flat feet * Preference for crawling falling, * Frequent poor balance * Stiffness in legs to raise * Inability neck/back It’s important to keep an eye on your first-time walker, and if something doesn’t seem quite right, then say something.

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STAY ACTIVE

without the Gym

he Centers for Disease Control and Prevention report that only about half of adults get the 150 minutes a week of exercise needed to stay healthy. Now this may sound massive, but you can break it down into 30-minute segments, five days a week. And if you don’t want to drive to the gym or don’t have the time, you can still stay active. Here are a few ideas to get you started:

WALK Walk with friends or take a long morning walk to start the day. Park farther away from the entrance, walk around while on the phone, walk the dog or offer to walk your neighbor’s dog.

HIKE Make that walk really count by hitting the trails while working out your glutes, legs and core. Make sure you have good walking shoes and a hat.

TAKE THE STAIRS Elevators are nice but whenever possible, take the stairs. If you have stairs in your home, walk up and

Even though it’s common knowledge that exercising helps build a stronger and healthier body, most people still don’t find the time.

down changing the pace to get a good workout.

GET SOME BASIC EQUIPMENT Resistance bands, a jump rope, stability ball and even light dumbbells can be part of your home workout. Aim for 15 minutes each morning and evening if you are short on time.

BODYWEIGHT EXERCISES You don’t need any equipment for exercises such as planks, crunches, push-ups, squats, jumping jacks or step-ups.

YOGA Exercise your body, mind and soul with a few asanas. Twist and fold your way to a strong body as well as improved digestive, lymph and circulation system.

DANCING Dancing is a comfortable, freestyle way to have fun and get your heart rate up while toning your entire body. You can burn between 150 to 250 calories dancing for just 30 minutes, which is about the same as jogging. Just turn on the music and get moving.

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TAKE CARE OF YOUR

Gut-Brain Connection by Blayne Soriano, Level 2 Crossfit Coach and Crossfit Kids Coach

hen I took my nutrition courses, gut health was talked about so deeply, and there are a few things that stuck out to me. One being that your stomach is your second brain (enteric nervous system) — meaning what hits your stomach first goes to your brain. Studies at the Johns Hopkins Center for Neurogastroenterology show that the second brain controls digestion and communicates with our bigger brain. This can have a negative outcome, for instance, when the smaller brain sends signals by way of irritable bowel syndrome, constipation, diarrhea, bloating, pain and stomach upset that a person is experiencing anxiety, depression or

other mood changes. Nowadays we have so many processed food options (think things that come packaged) that grabbing easy cheap food is so accessible. But it’s not a good thing. We really want to stick closest to the natural sources of food as possible. Ask yourself how far removed is an Oreo that claims to be made with a cream filled center from a cow? My guess: Pretty far. Your stomach has a really important job, and so your job is to feed yourself nutritional food. Think about it, whatever you put in is what you will get out. For gut health, my advice is to eat as many vegetables as possible along with healthy things like meats, fruits, nuts and seeds! Keep it simple.

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Roller Sports

PUT YOU IN LINE FOR FITNESS Roller skating had its heyday on sidewalks and at rinks in the 1970s and ’80s, while rollerblading (aka inline skating) caught fire in the ’90s.

oth are rolling back into the limelight because they’re a great outdoor (or indoor) workout with lower impact on joints and huge benefits for fitness, strength and balance. Both kinds of skates are a tremendous fullbody workout, and each has their upsides. The greater stability of roller skates, which have wheels on each corner of the boot, can be better for young children or those with balance concerns. Many others find inline skates, on which the wheels are lined up on a single “blade,” easier to use to develop speed and maneuverability. Roller skates are slower, and in theory they may be a better workout because they’re more challenging to skate with, but many users are more inclined to rollerblade for longer durations so they will spend more time doing it. Both deliver rock star results for your body and brain!

muscle — Any * Builds kind of skating helps people use, tear down and rebuild muscles in both the lower and upper body, as your legs move you forward while your torso, arms, and even neck and head pump and steer you. Your core and back muscles, critical to good posture, flourish with the regular use they get. balance * Bolsters and coordination — Skating requires you to constantly make the adjustments and keep your muscles taut and engaged and also demands you use different planes of motion, all of which help you build your balance under all sorts of circumstances. This can spur more confidence in your abilities and your willingness to try new forms of movement.

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up * Cranks your cardio — Skating builds your heart and lung capacity and burns about as many calories per 30 minutes as jogging, jumping rope, rowing or a spin class while reducing the impact to your joints by about 50%. If you’re trying either for the first time or after a while, start slowly to develop your balance — and wear protective gear.

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Reasons

YOU SHOULD BE

Doing Pilates

by Heather Burgoyne, Owner, Soar Pilates IT’S FOR EVERY BODY Whether you’re a seasoned athlete, just starting to exercise or somewhere in between, Pilates is for everyone. It’s also great for those recovering from injury as a form of rehabilitation. It is a suitable exercise for those being proactive with aging and preventing injuries considering our slowing metabolism, compromised balance, bone density issues and stiffness in joints.

BENEFITS ARE ENDLESS Pilates is a low-impact workout that can increase strength, flexibility, mobility and more. When you are strengthening and building muscle in concentric movement, as you begin to release that movement, your muscle automatically starts to go into eccentric movement beginning to stretch the muscle back out. Pilates also can target smaller muscle groups, which can benefit mobility in joints such as hips and shoulders.

When we get into more cardio workouts, such as jump board, we are able to target endurance and fast twitch muscles. And likely one of the most notable benefits from doing Pilates is we are able to strengthen the core in almost every exercise, meaning you don’t have to do 1,000 situps a day.

MIND, BODY, SOUL Pilates requires small, focused and controlled movement, making it perfect for switching off and turning inward with what’s really going on in your body and in your mind. To note a few of the foundational Pilates principles: concentration, centering, whole body, movement, breath and rhythm and flow.

IT’S VERSATILE There’s a style for everyone — we love mat Pilates as it is a true test to your own strength as it is just you and the mat. Reformer Pilates is so beneficial as the spring tension works to challenge the body and build strength, but it also can act as an assist as it gives you something to work against to help come into an exercise. The key point here: There is a modification for every exercise and an advancement for every exercise so the movements never become sedentary.

IT’S SUSTAINABLE Exercise that’s sustainable and enjoyable will always give you the best results. Pilates is a form of exercise you can incorporate multiple times a week, without burnout or overstressing the body.

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Try these SIMPLE WAYS to Simplify your Life

1. CARRY LESS STUFF IN YOUR POCKETS AND PURSE. 2. HAVE A PLACE TO PUT EVERYTHING. 3. CONSIDER GETTING A SMALLER CAR. 4. LIVE IN THE HERE AND NOW. 5. LEARN HOW TO SAY NO. 6. DECLUTTER — START WITH THE LARGE ITEMS YOU DON’T USE.

9. LIVE YOUR LIFE MORE DELIBERATELY.

17. LEARN HOW TO DO NOTHING.

10. STREAMLINE WORK AND HOME TASKS.

18. CREATE ROUTINES FOR MEALS, EXERCISE AND RELAXATION.

11. LEARN WHAT “ENOUGH” IS. 12. LIMIT YOUR DIGITAL COMMUNICATION. 13. FREE UP YOUR TIME FOR IMPORTANT THINGS. 14. CLEAR YOUR DESK.

7. WALK, RUN AND BIKE MORE.

15. FIND INNER SIMPLICITY THROUGH REFLECTION AND/ OR PRAYER.

8. EAT HEALTHY BY CHOOSING FRESH, WHOLE FOODS.

16. FOCUS ON QUALITY PURCHASES, NOT QUANTITY.

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19. SINGLE-TASK. 20. SPEND YOUR TIME WITH SUPPORTIVE PEOPLE. 21. DRIVE SLOWLY. 22. LEARN TO DECOMPRESS FROM STRESS.

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

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

928-634-2843

928-277-4586

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 www.drmelindamartin.com

Brandie Rogers, NP-C Specializing in Women’s Healthcare

Melinda M. Martin M.D.

Fellow American College of Obstetricians and Gynecologists

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Take Care of your Dog’s Gut

by Loree Walden, Marketing Manager, Yavapai Humane Society

he human body is a mystery with so many different things affecting our overall health. The same goes for our furry family members. None of us like the feeling of stomach “issues” and in dogs, those issues can cause lowered immunity, which puts them at risk of serious illness. Your dog’s gut is in charge of breaking down fats, proteins and carbohydrates they get from their food, as well as making sure vitamins and mineral supplements are being broken down and absorbed into the body. A dog’s stomach can hold up to 3 liters of food at one time. The average for a human stomach is 1 liter, but it can expand up to 4 liters. Our pups can suffer the same problems we do like constipation, gas and other digestive issues. It’s just another reason to feed your dog a high-quality diet with quality ingredients. It can be a process to find what works and what is right for your specific dog because just like humans, no two are alike. We humans are picky about our food no matter how good it is for us, and our pets are, too.

I did some research on some of the pet food I bet most of us have given our pets. It was a little nauseating to tell you the truth. So, what do we do? We pay attention to ingredients and introduce them to new foods gradually. I say this because sometimes changing their food too abruptly only makes matters worse. If you start with a mixture of a 1/4 of the new food and 3/4 of their current food for each feeding and then increase the amounts a little at a time, you’ll see improvements in your dog’s digestion with less chance of upsetting their stomach. When looking at ingredients, remember our dogs are omnivores and not only do they need meat, but they crave it! Meat is an excellent source of protein that is essential to a healthy gut! The first ingredient in their food should always be a “meat protein.” Also look for fat, which is important for their digestive system. Try to avoid “meat byproducts” and other fillers. I look for food containing carrots, beets and other healthy vegetables for dogs, as well as brown rice.

I started making homemade food for my dog — it’s hit or miss many times on if she’s going to love it or give me the nose snub and walk away! I’ve found a couple recipes that seem to be working and usually make three varieties each week to change it up a bit. She’s got more pep in her step, she doesn’t have as much gas and she’s getting healthier. She still has days when something is bothering her stomach, and one of the things I’ve discovered that helps is pumpkin. I buy canned organic pumpkin (make sure it doesn’t contain xylitol) and put a teaspoon of it in her food and mix it up. Any potty issues are usually resolved by the next day, if not sooner. Coconut oil is also good for this, and an added bonus is it helps to keep her coat super soft and shiny! You may also want to look into adding probiotics into your pet’s diet and find ways to avoid stress for your dog. We all want to see our pups happy and healthy so they can be with us for a long time! It takes a little extra work and time to, but aren’t they worth it? Yes, they are!

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f l e s r u o y h c t e r St TO RELEASE TENSION

Tense muscles aren’t necessarily sore muscles, but they still aren’t any fun. They’re what happens when muscles are partially contracted even when they’re not being used, and they can be caused by stress and anxiety, exercising, sitting at a desk for extended periods and repetitive movements.

ou feel it in stiff muscles that often feel achy, and persistent muscle tension can lead to chronic pain in any part of the body. It’s important to release the tension as soon as possible by learning how to cope with stress and safely stretching your muscles. These are some of the best yoga poses for reducing the strain.

CAT/COW POSE Assume tabletop position on your hands and knees. Inhale and draw your belly downward, lifting your tailbone and chest toward the ceiling or sky. Stretch your neck and tilt your head backward, fixing your gaze in front of you. Hold for 10 to 15 seconds while taking deep breaths.

Then, exhale and round your back toward the ceiling, bringing your tailbone, head and neck in toward your chest and hold 10 to 15 seconds. Repeat 5 to 6 times.

seconds. Inhale, bring your palms to your waist and gradually straighten your body, without raising your head until you are standing. Repeat 5 to 6 times.

STANDING FORWARD BEND

MODIFIED STANDING BACK BEND

Stand up straight, but with a neutral back (mountain pose) and bring your hands to your waist. Exhale and bend forward from the hips, keeping your spine straight until your head and neck hang down. Place your hands on your feet. Try to bend further and bring your palms to the back of the ankles. Touch your forehead to your knees, relax and hold pose for 30 to 60

Stand with your feet hip-width apart. Inhale and straighten both arms overhead so your wrists and palms touch. Engage your thighs and relax your buttocks to avoid crunching in your lower back. Push your hips forward, gently lift and broaden your upper chest and begin bending back from your

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torso. Gaze forward unless comfortable looking up. Extend your arms along your ears if this doesn’t hurt your neck.

RENEW

Always

GO WITH YOUR GUT by John Murphy, Founder, Make 100 Healthy

he word “gut” has so many meanings. But the core one describes your digestive system. We all strive to be gut healthy. We also are told to go with our gut instinct. Usually, it’s a correct one. The foundation of any healthy person is to have a fully functioning digestive system, which is harder than it sounds. Our Western diet is full of ingredients and additives that are part of consuming processed food. There’s a whole industry of antacids to counteract what bad food does to your body. I always read the ingredients of anything I eat. If it has high fructose corn syrup, I pass. The best thing you can do for your gut is to eliminate fried foods. Also stay away from soda and high fructose juice drinks. Drink plenty of water — so important (half your body weight in ounces each day). Minimize or eliminate starchy carbs. Do eat lots of locally grown fruits and vegetables. For me, arugula is my

go-to green for optimum digestive system functionality. Find what greens work best for you. Also, enjoy delicious tomatoes, beans, squash, peas, microgreens and so much more. I suggest you incorporate

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a natural probiotic supplement to keep your gut healthy. I take two each day. The key is to keep things moving — literally. A high fiber diet also helps the digestive process. Your gut will function well, and you will feel good, too.

Be aware of how certain food makes you feel. How it effects your body. This will help you cater your diet to include the best foods for you and your body. My gut instinct says that if you take care of your gut … your gut will take care of you.

Local

EVENTS

AUGUST 13 Stimulus Roping

Olsen’s Arena - Chino Valley 8:30 a.m.

AUGUST 20

Wet and Wild Water Day at the Zoo Heritage Park Zoo 8 a.m. - 5 p.m.

29th Annual Pronghorn Golf Classic Stoneridge Golf Course

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program YMCA Gymnastics

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 8 a.m. to 2 p.m. 3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

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Making the

GutConnection & Skin If you notice dry skin or breakouts, your first impulse may be to apply a topical moisturizer or ointment. But studies reveal that the actual culprit may be inside you.

cientists and researchers are following just how the gut and skin communicate and interact with each other, and diagnosing a gut problem may be as easy as looking at your skin. The gut is a complex colony. It contains trillions of strains of bacteria, fungi and other living things. When gut microbes are out of balance, they trigger your immune system. This in turn produces inflammatory markers that communicate with your skin’s microbes. Essentially, if you encounter issues with your gut such as inflammation, leaky gut or digestion problems, your skin is usually the first place you will see the signs. Scientists have linked gut health to skin issues including

eczema, rosacea, psoriasis, acne and premature aging. There are some things you can do to combat this inflammation and gut turmoil. For one, add omega 3 fatty acids to your diet, which are associated with lower skin inflammation and feed the gut bacteria. Eat fatty fish (salmon, mackerel, tuna, herring and sardines) twice a week to get enough. You can also add flaxseed, chia seeds, walnuts and tofu, but they are not as efficiently absorbed. Another important change is to add probiotics to your diet by eating yogurt, sauerkraut, pickles, miso, kimchi and sourdough bread as well as provolone, cheddar, feta and Gruyere cheese. Another bonus for your gut and your overall health

is to increase the soluble fiber in your diet. Good sources include oats, peas, beans, apples, citrus, carrots, barley and psyllium. And just like your mother used to tell you, make sure you chew your food thoroughly. One study found that people who ate nuts and chewed 40 times extracted all the good nutrition while those who chewed only 10 times did not. If you’re looking for a quick fix, don’t get discouraged. Studies show that if you include fiber, probiotics and eat a cleaner diet, the gut bacteria changes after about three days. However, to see effects on your skin you’ll have to wait at least three months. But the benefits will be worth it.

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RENEW

WHAT IS NAD+?

IMPORTANT FOR LIVING

? r e g n o L & r e i h t l a He by Jaime Luedeman, RN, Owner, A Better You IV Bar

AD+ stands for Nicotinamide Adenine Dinucleotide. NAD+ is a coenzyme found in every single cell in the body and is essential for cell function and viability. As we age, our bodies use more NAD+, but our capacity for making it diminishes. NAD+ levels are highest in newborns and steadily decline with age. After age 50, NAD+ levels are approximately half of the levels seen in younger adults. NAD+ not only helps our bodies convert food to energy, it also plays a crucial role in maintaining DNA integrity and ensures proper cellular function to protect our bodies from aging and disease. In recent years, low NAD+ levels have been linked to a number of age-related conditions and illnesses associated with increased oxidative and free radical damage. Some of these conditions include diabetes, heart disease, vascular disease and dysfunction, Alzheimer’s disease, Parkinson’s disease, obesity and more. NAD+ also plays an essential role in activating natural antioxidants in our body and reducing

inflammation, which both work to reduce pain.

HOW CAN I INCREASE MY NAD+ LEVELS? mild to moderate * Do exercise — overexercising can have the opposite effect because of the increase in free radicals and oxidative stress. foods high in * Eat niacin (vitamin B3), such as legumes, nuts, whole-grain cereals, meats, fish or milk.

* Fast * Avoid too much direct

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sun. Direct sunlight may cause your body to use a significant amount of NAD+ to repair damage caused by the sun’s UV rays. with * Supplement NAD+ precursors such as oral NR (nicotinamide riboside)

* Try NAD+ IV infusions NAD+ MAY HELP:

cognitive * Improve function (memory and mental clarity)

* Aid weight loss symptoms * Reduce of diabetes * Increase serotonin levels manage chronic * Help conditions * Increase energy levels athletic * Improve performance

* Reduce inflammation * Slow the aging process * Decrease tremors Decrease chronic pain * addiction * Support recovery Provide neuroprotection *

Great Teeth. Great Smile. Great Life.

General Dentistry  Esthetics  Same Day Crowns & Implants

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

928-778-2421  www.hooperfamilydental.com

RENEW

s r e w o h S d l o C

Can Spur Better Health Do you tend to wave it off whenever someone says you should be taking cold showers? Does the mere thought of one give you shivers?

ou’re not alone. Warm baths, showers and hot tubs have become synonymous with relaxation and recovery, and many of us refuse to step under the spray unless the water is at least 100 degrees. But evidence is piling up that turning down the temperature by 30 degrees or more, at least once in a while, can do your body good. energizing * They’re — Cold showers are obviously great at snapping you to attention when you’re stumbling around in the morning, but it

goes beyond the initial physical shock. The cold water causes your surface blood vessels to contract and sends blood toward your vital organs, bringing oxygen and nutrients to support their function and get you firing on all your cylinders.

They reduce pain — Whether we’re talking delayed-onset muscle soreness (DOMS) after a workout or other kinds of pain, blood vessel constriction reduces swelling and inflammation around your muscles and tissue,

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dialing down the signals that would otherwise be communicating your hurt to your brain. This is the main principle behind ice baths used by athletes and cryotherapy chambers. help your skin * They glow — Your pores constrict along with your blood vessels, leading to a smootherlooking complexion and retention of the natural oils that can be stripped away during a hot shower. Holding on to these oils is particularly important for those with such conditions as

eczema and psoriasis because they offer some protection and reduce the itching sensation many feel. The good news: You don’t have to worry much about forcing yourself to take a cold shower during our winter months — the body already is compensating as needed. Word of caution: Those with heart disease or high blood pressure should consult a medical professional before trying cold showers because the constriction of blood vessels could worsen existing problems with circulation.

RENEW

GUT HEALTH:

Making the

Mind-Body Connection “In nature, when we try to pick out anything by itself, we find it hitched to everything else in the universe.” —John Muir, 1911 by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

ohn Muir understood the concept and function of reciprocal relationships in nature from a deep observation and connection to the universe around him. I don’t think we can understand gut health until we realize that our gut is “hitched to everything else in the universe.” In recent years, we are hearing about our gut microbiome. I don’t meet very many people these days that don’t know the term. It would be wise to understand interconnectedness, and that the universe is in reciprocal relationship with itself, and that your gut microbes are in reciprocal relationship with each other and the universe around themselves. It would also be wise to understand that the process of “discovering” and naming something does not mean that we understand it.

What we do know, is that those microbes have co-evolved with the food we eat for a very long time. They have a long relationship with fermented foods, plant foods, yogurts and kefirs, fermented drinks — they thrive on the whole cornucopia. The gut and microbiome also sustain damage that we likely don’t even

understand the extent of yet by consuming manmade chemicals — so keep it organic and let your microbes thrive! The other thing your gut is “hitched to” is your mind. There are volumes of emergent science about this connection — gut-brain, polyvagal theory. With or without the science, we know intuitively by feeling

and being alive that our gut is connected to our emotional state. We understand that stress has a profound effect on gut health. We now understand how important gut health is to overall health and particularly for our immune system. There are many ways to de-stress the mind and body, but here is some advice from a long-time massage and bodywork therapist. Turn away from that fast-food meal you are about to eat and go to an organic cafe, or go home and make yourself a superfood smoothie — then go get yourself the best body-and-mind relaxing massage session you can possibly imagine. As part of a healthy lifestyle, regular massage therapy is one of the best wellness practices for maintaining mindbody-gut health.

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RENEW

Trust your Gut? ONLY IF YOU’RE SURE IT’S HEALTHY by Carol Lucia Lopez, CHt, PSYCH-K Facilitator, Carol Lucia Frequency Healing

ou know the saying, “garbage in, garbage out?” In mathematics and science, it means the quality of output is determined by the quality of the input. This relates to the food and other substances we put into our bodies as well, except that the quality of the output is our physical and mental health. The communication system between your gut and brain is called the “gut-brain axis,” which

means that if we don’t eat right, we can’t think right. The gut and the brain are connected both physically and biochemically via the central nervous system. The vagus nerve is one of the biggest nerves connecting your gut and brain as it sends signals in both directions. Research shows that stress inhibits the signals sent through the vagus nerve and also causes gastrointestinal problems. Your gut and brain

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also are connected through chemicals called neurotransmitters that control feelings and emotions. Ninety percent of the neurotransmitter, serotonin (the happiness chemical), is created in the gut, so it’s no coincidence that depression, anxiety and related mental health conditions can be directly attributed to poor diet. The neurotransmitter called gamma-aminobutyric acid (GABA) helps control feelings of anxiety and fear.

Microbes that live in your gut such as short-chain fatty acids, butyrate and propionate also metabolize bile acids and amino acids to produce other chemicals affecting the brain. Gut and gut microbes play an important role in your immune system and inflammation by controlling what is passed into the body and what is excreted. If your immune system is switched on for too long, it can lead to inflammation, which is associated with brain disorders such as Alzheimer’s disease and depression. Nutrition plays a vital role in exacerbating or reducing symptoms of brain fog, ADHD and other conditions seemingly unrelated to gut health. To heal, it’s necessary to consider the possibility that certain foods are contributing to symptoms, and the solution is to treat the imbalance using a nutritional approach by eliminating toxins, restoring balance to the microbiome and reducing inflammation. By altering the types of bacteria in your gut, it may be possible to improve your brain health. Why not start today?

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BEAUTY AND WELLNESS FOR MEN AND WOMEN 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.

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RENEW

Let your Creativity by Blake Herzog

rt therapy has been part of the wellness toolbox since the 1940s, but our emotions have informed our visual creativity since we began etching images on rocks and cave walls. Drawing, painting, knitting, collaging, sculpting and photography are just a few of the activities in which you can nonverbally connect with your mind to express feelings of gratitude, anger, sadness, fear, joy, healing and hope. While formal art therapy is conducted in a therapeutic setting with a licensed practitioner, there are many activities you can try on your own time to learn more about how emotions and experiences have shaped you and how you can shape them into a constructive part of your life.

a future self* Create portrait — Create an image of how you see yourself in the future by drawing, painting or making a collage using materials that have importance to you.

Free your Mind experience that you want to see from an outside perspective. a spiritual * Document experience — Think about a time when you felt especially connected to a higher being or the universe and create an image that captures how it made you feel. pictures in the * Draw sand — You can try this relaxing activity at a beach, playground, sandbox or a desktop Zen garden, either preserving your art through a photo or simply washing it away to start over. paint or sculpt * Draw, something outside — Plein air creativity helps you connect to nature, and your time spent outdoors will lift your spirits. freedom — Visualize * See what the concept of freedom means to you and depict that in a drawing, painting or other art form.

a diorama — This * Make can portray a positive

with crayons — * Draw Crayons are imperfect

memory or a traumatic

tools for drawing lines

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

and coloring areas in. Learn to accept and celebrate gaps, crooked lines, patchy colors and other quirks of being a crayon and being a human. a postcard for * Create someone who’s made you angry — Draw images of how this anger makes you feel on one side, then write about what happened on the other. You don’t have to send it, and probably shouldn’t.

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RENEW

is a Peel? WhatChemical by Aymee Wilson, Owner & Founder, Wilson Aesthetics

hemical peels remove damaged outer layers of skin on the face to smooth texture, reduce scarring and remove blemishes and pre-cancerous growths to produce healthy, glowing skin. Peel formulas and strengths are tailored to each patient. Chemical peels can be combined with other cosmetic services and products for a younger look, improved skin texture and reduction/elimination of fine lines and wrinkles.

BENEFITS OF CHEMICAL PEEL: acne — Chemical * Treats peels exfoliate deeper. They can help you cleanse your skin more thoroughly and help you reveal fresh, new and glowing skin. fine lines and * Eliminates wrinkles — Peels are the best way to reduce those fine lines and wrinkles with ease. pores — * Minimizes Chemical peels work

best for people who have large pores. Removing your skin’s outer and damaged layer with a peel can help reduce pore size. discoloration — * Reduces Chemical peels can help reduce sun damage, hyperpigmentation or any discoloration. Most patients notice a significant reduction of discoloration after a chemical peel.

* Reduces/removes acne scarring — If you have acne scarring, chemical peels can help reduce the scarring or in some cases permanently remove it. Aftercare is most important after a chemical peel. Expect to peel and/ or be flakey for two to seven days, depending on the chemical peel you received. Expect redness and purging (breakouts) for one to two weeks after the chemical peel. It is also important to stay out of the sun as much as possible after receiving a chemical peel.

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

There are many different chemical peels to choose from so it is important to consult with a licensed aesthetician. The aesthetician will be able to make recommendations based on your skin concerns and needs.

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 • 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.

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RENEW

Gut Working? r u o y Is by Anita Farrelly, RN, BSN, MBA/HCM and Jessica Dickinson, RN, BSN, Owners, Aboost Wellness and Salon

ou know when you are having “one of those days”? Woke up late. Not feeling on top of things. Computer won’t work. Wi-Fi is slow. House is a mess. Laundry needs done. Work deadlines are subconsciously pulling you down. Kids are unsettled. Even the dog seems out of sorts. You’re not sure what to do first because everything feels like a priority. But what if the root cause is your gut health? In your reactive and stressed state — you eat a doughnut, ice cream, chips — convenience food. Does it make you feel better? Maybe — but now your already stressed body must break down the fatty foods you just consumed. Consider that you aren’t seeing things the way they are. You are reacting to every pebble in the street because of the way your gut is. Your gut — otherwise known as your digestive system or your gastrointestinal (GI) system — digests the foods you eat, abords nutrients from it and uses those nutrients to fuel and maintain your body.

Your gut plays a huge role in the health and wellbeing of your body. Your gut communicates with your brain, influencing your immune status, mood, productivity your resilience! If your gut isn’t working well, your world might appear a bit discolored. How can you let more light in?

IV VITAMINS Imagine this, you are given a banana and if you eat it you would feel so much better. Even if you don’t like bananas, you might try it. But when you go to peel the banana you can’t get through the skin, you know what’s inside, but you just can’t get it. This is exactly what can happen in your “gut.” Your gut may not be able to absorb nutrients because it is inflamed from the stressors of life, aging, infections or eating convenience foods too often. With an IV vitamin infusion it would be like extracting the inside of the banana and putting all the goodness directly into your system. Food is fuel, and, we are

5 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8

what we absorb. If your gut is not working properly or you are not eating properly your body might not be functioning at its highest capacity. An IV vitamin infusion can be a great step in restoring your cellular health, energy and productivity.

Are you experiencing aches, discomfort, or nerve pain?

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RENEW

Dental Care by Dr. Anson Hooper, DDS, Hooper Family Dental

hile watching my 6-year-old trying to complete a version of “connect-the-dots” the other day, it reminded me of when I as a kid playing “connect-the-dots.” I remember times not being able to find the next number and having to ask my mom or dad for help. When they pointed out where the next number was it seemed so obvious, but finding it alone seemed impossible. Maybe with enough patience and determination as a 6 year old, I would’ve found the next dot, but it was much easier to just ask for guidance.

The same can be said for the health and wellbeing of our bodies. While a toothache or cold sore is generally a matter of oral health, can it be a sign of a more serious issue? Surprisingly, it may depend on what’s happening in your digestive system or gut. Research suggests that the digestive system functions both as a conduit from your mouth and as a biological interface with the outside world. This means your gut plays a role in managing how your body reacts to the things you eat and drink. A strong, stable gut

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

Serves your Gut

will protect your overall health, while a weakened/ unhealthy one will not. Have you ever been to your doctor and left with a prescription for antibiotics? Did those antibiotics seem to control your entire life via your upset stomach? If you’ve taken many courses of antibiotics in your life, you know exactly what I’m referring to. While there are many factors at play, disrupting your gut flora equilibrium is likely the culprit. We always discuss with our patients the need for a regimen of oral probiotics for

this very reason. They help to balance the good bacteria in our gut that the antibiotics may have disrupted. Bacteria can travel back and forth between our stomach and the mouth. If cavities seem elusive and new ones seem to pop up at every cleaning appointment, it might be an indication of unhealthy gut flora. A strong immune system helps maintain a healthy mouth, and a healthy mouth strengthens your immunity. Since it works both ways, it’s important to attempt to achieve overall health on an individual level.

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RENEW

Radiofrequency Energy,

y g o l o n h c e T Pin CAN HELP LOOK OF AGING

by Chrissie Seals, WHNP, Salud Spa

s we age, wrinkles and skin laxity can change the appearance of the face. Cosmetic aesthetics is the science of preserving natural beauty and youthfulness. Most individuals don’t want the unnatural appearance of facial fillers or the frozen look of Botox. We want healthy skin or to minimize the appearance of wrinkles and scars. Fractora is a fractional skin resurfacing device that uses radiofrequency energy and pin technology. Subdermal tissue coagulation improves skin appearance by remodeling tissue and building collagen, a long-lasting solution. Fractora leads to significant improvement in the appearance of wrinkles and acne scars. Through the

development of healthier skin, many patients report the increase in natural sebum production. The procedure is safe on all skin types with little risk of pigmentation changes. It combines fractional coagulation and volumetric heating through tips with various depths and pin density configurations customized to the individual patient. The Fractora procedure is performed by skilled clinicians in an office with minimal discomfort and down time. Treatments are tailored to the patient’s goals and for the patient’s skin type.

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

The procedure itself takes about 15 minutes. The day of the procedure, there can be some trauma and redness. Aftercare is detailed by the clinician for optimal results. Results can begin to be visualized in several weeks and will continue to improve for up to six months.

Unlike Botox or fillers, these results are from harnessing the body’s natural ability to heal and build collagen. Results do not “wear off,” though we do continue to age. Many patients will be pleased with the results of one treatment, others will desire multiple treatments and will come back yearly for optimal results.

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

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Reduce stress Release grief and loss Establish strong boundaries Release trauma Increase confidence/self-esteem Take assertive action Increase abundance/prosperity Healthier body/lifestyle Release fear and worry Improve relationships Alleviate allergies Increase personal power Improve sleep Feel more energetic/revitalized Resolve anger Create your own reality and more...

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RENEW

n o i t n e tt A y Gut Feelings Ptoayour

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

here’s something you should know that lies just below your belly button. This area of the body holds a lot of power when it comes to digestion and body functions. Three major systems are housed here and are linked together by a special system that helps to create peace, balance, creativity, clear thoughts and joy in your life: Enteric Nervous System — described as a “second brain.” It has the capacity to alter its response depending on factors as bulk and nutrient composition, as well as the ability of carrying reflexes and acting as an integrating center by reporting on mechanical and chemical conditions. A mouthful, I know. Just know this: 50% of the body’s dopamine is developed here. This is your “joy hormone.” Ninety percent of the body’s serotonin is also developed here. This is your “happiness hormone.” Digestive System — of course, what we eat and drink goes through this system; being broken down and absorbed and hopefully assimilated along the way.

The motor neurons of the enteric nervous system control the churning of the intestinal contents. Lymphatic System — The lymphatic system includes tissues, vessels and organs that move fluid throughout the body and fight infection. When excess plasma (the liquid portion of blood) collects in your body’s tissues, the lymphatic system collects it and moves it back into your bloodstream. Because about a third of the blood in

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

the body circulates behind your belly button, the enteric nervous system’s sensory neurons assist the lymph system in maintaining the body’s fluid balance. These systems are dependent on each other and yet can work separately. The vagus is the “link” between the gut, the heart and the brain. However, 90% of your vagus nerve health is dependent on gut health. When you have a “gut” feeling, it’s the heightened sensing between the enteric

system and the vagus system — it’s your greatest ally — the most intuitive part of you. So, pay attention. Blood circulation, relaxation, detoxification, vitality and skin luster all may be improved and enhanced with manipulations in the belly region that affects these major systems and in turn affects every other organ in your body. Don’t be afraid to push the greatest button you will ever push!

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RENEW

Korean SKIN CARE ROUTINE:

s p e t S r u o y e s o o h C In the early 2010s, Korean skin care arrived in the U.S.; by 2018 the market grew by 300%. It is now worth more than $10 billion globally.

t consists of 10 steps, which can be pared down to five or built up to 12. Think of this as a skin care menu: choose what works for you. For dry skin focus on hydration, for acneprone stick to oil-free. Choose a consistent skin care routine and your complexion will be healthy and beautiful for years.

STEP 1: OIL CLEANSE The first of a two-step double-cleansing. Apply gently to remove makeup; rinse and pat dry.

STEP 2: WATER-BASED CLEANSE Finish the double-cleanse with a water-based face wash. Use cream for dry skin, foam for oily or gel for combo. Use lukewarm or cool water only, hot water is drying.

STEP 3: EXFOLIATE Use an exfoliating cream, gel or mask to remove dead skin. Charcoal or clay

masks work well or beta hydroxy acids for oily skin and alpha hydroxy acid for dry skin. Be careful, exfoliators like scrubs or facial brushes can be harsh.

STEP 4: TONER Washing your face can leave skin stripped of its natural oils. To quickly lock in moisture, follow your cleanse with a hydrating toner.

STEP 5: ESSENCE Essences contain concentrated ingredients for anti-aging, brightening and plumping. Use in lieu of a toner or supplement with a mist of essence all over for super hydration.

STEP 6: SHEET MASK Sheet masks come in many styles, but the main purpose continues to be hydration. They also aid relaxation because you wear it for 15 to 20 minutes. Keep it in the fridge for an extra treat, and if this is not practical

every night, try to hit at least two nights a week.

STEP 7: SERUM/ AMPOULE A serum has concentrated ingredients for dark spots, fine lines, etc., and an ampoule has a higher concentration for special needs like a bad night’s sleep. Apply lightly.

STEP 8: EYE CREAM Apply it all around your eyes; pat gently into skin.

STEP 9: MOISTURIZER This step is nonnegotiable. Find one for your skin type with antioxidants or vitamins. Slather on morning and evening.

STEP 10: SUNSCREEN Another nonnegotiable. Skin cancer is scary and dark spots, hyperpigmentation and early aging aren’t fun either. And don’t forget your neck and décolletage area, they crave attention just as badly.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8 5 9

NOURISH

PROBIOTICS VS. PREBIOTICS:

Why you Need Them

They may sound familiar, but do you really know what probiotics and prebiotics are and what they do? It can be confusing because they sound similar, but they are quite different and equally important for your health. Probiotics and prebiotics help to stabilize and make your digestive system more efficient.

et’s break down just what they are and how you can add them to your diet.

PROBIOTICS A probiotic is a bacterium that helps digest your food. It breaks down what you eat and passes the nutrients to your body while giving the bacterium a place to live. Realistically, without these bacterium we could not digest most foods. A few studies have measured the evidence supporting the benefits of probiotics and found that they can be beneficial to digestive health, decrease the need for antibiotics, aid vaginal infections such as yeast infections brought on by antibiotics and even improve eczema. A 2017 review concluded that probiotics may

alleviate the symptoms of depression, although additional studies are needed. It’s likely this is because of the link between gut and brain health. Foods rich in probiotics include yogurt, kefir, fermented foods such as sauerkraut and kimchi, kombucha, dark chocolate and apple cider vinegar. Cheeses that have been aged but not heated afterward also contain probiotics, such as Swiss, provolone, Gouda, cheddar and cottage cheese. Some probioticrich foods can also contain prebiotics. If you deal with occasional bloating, constipation or diarrhea, it may be worth trying out a probiotic. If it doesn’t help, see your doctor.

PREBIOTICS In basic terms, prebiotics serve as food for probiotics, so probiotics need access to prebiotics to work effectively. Although many people will get enough prebiotics from their diet without taking supplements, it is important to eat a healthy diet to obtain this balance. Prebiotics are a component of foods such as asparagus, onions, leeks, garlic, cocoa and konjac root. They act as food for bacteria and other favorable organisms in your stomach. The benefits of prebiotics directly connect to the benefits of probiotics. Prebiotics may support a healthy gut, offer better digestive health, fewer antibiotic-related problems and more. Although there is less research

on prebiotics, research suggests they can improve calcium absorption, help the body quickly process carbs, help support probiotic growth in the gut and enhance digestion. For most healthy people, there is no need to take prebiotic or probiotic supplements. Eating a diet rich in fruits, vegetables, whole grains and fermented foods means you will ingest sufficient prebiotics and probiotics without relying on supplements. If you feel you may need supplements, consult an expert to find out just what you need. Usually, supplements pose little risk for those without a weakened immune systems or underlying illnesses, but if you are unsure, check with your physician first.

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

NOURISH

CHANGE YOUR TOOTHBRUSH MONTHLY FOR

Better Health

by Vickie Johnston, Owner and Founder, H2O Health

umans are creatures of habit, we hate change! Everybody knows any change we try to make is hard. It really does not matter what it is, eating, dieting, stop smoking, getting off meds or illegal drugs or changes in our daily routine, it is just tough! Most people will not make any change until it is do or die. Take our health, for example, most people wait to do something positive for their health until the doctor says: “Stop smoking or it is going to kill you.” No one wants to hear those dreaded words: “You have cancer.” Usually that is when we get serious about making a dramatic change to prolong our life. I used to use a phase that went like this: “If you lose your house, you lost something. If you lose your car, you lose something. If you lose your health, you have lost everything!” There are easy things to do that will contribute

and improve your daily health. My No. 1 is, of course, drink water, preferably clean water. Just drinking water every morning and after your last meal of the day will help your body with the critical tasks it has to do daily. It is recommended to drink half your body weight in ounces a day to support proper hydration. Our bodies are about 70% water in mid age. Your lungs are about 82% water; we lose a half ounce every hour just breathing! Your brain is about 85% water, headaches are often a sign you just need to drink more water. Blood is about 90% water; water is vital to our cells! My No. 2 is something few really give thought to, and you use it every day — your toothbrush. There are trillions of bacteria in your mouth, and just rinsing a toothbrush off with water does not get the job done to clean it. The best rule of thumb

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is simply changing that toothbrush every month to prevent the buildup of bacteria that causes colds, flus and other health issues. We are all capable of doing more than we think

to improve our health! It is much easier when you understand how viruses, bacteria and cells rebuild. Drink water for good health, clean water that is. Remember, buy a filter or be a filter!

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NOURISH

Maintain a Healthy Gut by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting

ur digestive system plays a vital role in our survival and overall health. Everything we eat and drink passes through our digestive track whether to be used or discarded, and all of this happens primarily in our intestines. Our small intestine is responsible mostly for digestion and absorption of nutrients; the large intestine (colon) is responsible for detoxification, formation and removal of solid waste, production of nutrients, and to a small extent, absorption of certain nutrients and water. However, in the colon we also find our gut flora or microbiome — a combination of bacteria, viruses and fungi that can be either beneficial or harmful to our bodies. The beneficial microorganisms in our gut flora are known as probiotics, and they have been studied for their extensive benefit such as supporting immune, metabolic and digestive health. The harmful microorganisms include E. coli, salmonella, candida, parasites, etc. On the other hand, prebiotics are foods and a type of plant fiber our body cannot digest, and they are the preferred food source for beneficial microorganisms

(probiotics). When these foods are digested by the probiotics, short-chain fatty acids are formed, and most of them are also beneficial to our health. To maintain a healthy gut, probiotics and prebiotics must work together to create a healthy environment within your gut. This can be accomplished by consistently feeding and repopulating the good bacteria with prebiotics and probiotics from foods and/or dietary supplements. When supporting gut health, it is important to remember that our gut flora must be in balance, meaning that the harmful microorganisms are to be

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

kept in check by our beneficial microorganisms. However, this precious balance is very sensitive to our environment. Several common factors can cause an imbalance in our gut flora such as:

* Alcohol intake overweight * Being or obese *

Diet high in processed/ refined carbohydrates

* Gluten consumption * Overuse of antibiotics * High stress levels

of drugs that * Overuse lower stomach acid

* Excessive sugar intake * Lack of exercise * Birth control pills high* Excessive intensity exercise An easy way to improve gut health is to eat plenty of whole grains, nuts, seeds, vegetables, legumes, fruits, fermented foods that have beneficial bacteria, foods with polyphenols (chocolate, grapes) and spices (garlic, turmeric, ginger).

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NOURISH

Flaxseed Oil, AN ANTI-INFLAMMATORY POWERHOUSE

Flaxseed oil, especially made through cold-pressing ground flaxseeds, can be a powerful tool for maintaining your overall health.

ngest it in salad dressings and smoothies, take it in capsule form or even apply it directly to your skin or hair to realize the powerful boost it can give to your heart, brain and other vital organs. Just like the seeds it’s made from, flaxseed oil is packed with plantbased omega-3 fatty acids, also known as ALA. The body converts this substance into other forms of the acid it can use in several different ways. It shouldn’t be heated because it quickly oxidizes and can release free radicals. Ideal culinary uses for it include the aforementioned drinks and dressings, as well as dips and cold sauces, a finishing oil for grilled meats after they’ve been removed from heat, or an alternative to olive oil or butter when served with bruschetta or in pesto.

One tablespoon of flaxseed oil can meet or exceed your recommended daily value of ALAs. Check with your doctor before using it in liquid or capsule form if you’re pregnant or take medications to reduce blood clotting, blood pressure or blood sugar levels.

REDUCED INFLAMMATION Omega-3s contain healthy unsaturated fats and have been shown to reduce inflammation throughout the body, which helps to relieve symptoms of arthritis and other auto-immune disorders, as well as reduce heart disease risk. For even more help, use flaxseed oil fortified with lignans, anti-inflammatory and antioxidant compounds found in flaxseeds that

don’t survive the coldpressing process.

HYDRATED SKIN AND THICKER HAIR Flaxseed oil’s omega-3 and vitamin E content moisturizes and soothes dry, irritated skin while improving the skin barrier, which reduces its sensitivity. Similarly, it helps control dry, brittle hair by sealing the cuticle to prevent breakage and frizz. Its anti-inflammatory properties may also reduce hair loss, dandruff and other harmful scalp conditions.

POSSIBLE ANTICANCER EFFECTS Studies of mice and rats have indicated flaxseed oil can inhibit or block the growth of malignant melanoma, lung cancer, breast cancer and colon cancer. More research in humans is needed.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8 6 7

NOURISH

Help your Liver HELP YOU

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

ur bodies are a wonder and function in some amazing ways. All of our systems work together in one way or another. Our

gut health relies on the function of our digestive system, and all of the organs that support are directly a part of it. The liver is an amazing organ that removes toxins from our bodies. Then

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

breaks them down and excretes them in bile through the intestines and out as stool; or breaks them down and excretes in the circulatory system and out as urine. The liver also aids in the excretion of cholesterol, hormones and drugs. It metabolizes fats, proteins, carbohydrates, and stores glycogen (energy), vitamins and minerals, just to name a few of the functions. Keeping our livers functioning properly aids our digestive system in its ability to eliminate waste effectively. Our liver can get overwhelmed by the foods and liquids we put into our bodies and not work as effectively as we need. Highfat foods,

alcohol and environmental chemicals all add to the workload of the liver, making it work harder. A periodic cleanse or detox will help take the overload off of our livers. An effective way to cleanse the liver is to eliminate or reduce white sugars, alcohol and fattier proteins. I have a couple of detoxes I like because I still eat whole foods, but I “eat lighter.” After five days of detoxing my liver, I then work on my intestines. A five-day detox of my intestines then ensures my digestive system and liver are both removing toxins and wastes effectively from my body, allowing my body to function in a productive, healthy manner. Even if your eating habits are productive and healthy for you, doing these cleanses/ detoxes is beneficial in removing some of the environmental toxins we are exposed to. If you’ve never cleansed your body this way, find a detox/ cleanse that is not too harsh but works for you.

NOURISH

Brighter Blooms BY YOUR BIRTH FLOWER

by Ken Lain, The Mountain Gardener, Watters Garden Center

irth flowers are practical, versatile gifts well suited for the gardeners in your life. January — Carnations shows well in the perennial garden often denuded of flowers. The spicy clove scent is most welcoming. This evergreen perennial is deer and javelina proof. February — Violets take the snow and cold in stunning amethyst, gold and blue like no other mountain plant. March — Daffodils announce the arrival of spring in the mountains. Daffodils are squirrel,

rabbit and javelin proof and easy to grow. April — Daisies: both the perennial Shasta-daisy and one of the cold hardy Gerbera varieties grow well locally. The secret to a longlasting daisy arrangement is to put a fresh cut to the stem under water daily to encourage water uptake, discouraging stem rot. May — Lily of the Valley has always been a favorite of royalty, as seen in the bridal bouquets of both Princess Diana and Princess Kate. They are a fragrant birthday gift, either as a container plant or planted

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

directly in the garden. June — Roses: A live blooming miniature rose is a long-lasting alternative to a short-lived rose bouquet. Ultimately, nothing tops the fragrance of oldfashioned roses picked directly from the garden. July — Larkspur by its botanical name is called delphinium. This flower prefers cool, moist gardens. You can create a dramatic, shade garden area to grow the tall pink, blue, purple or white spikes of this perennial favorite. August — Dahlia automatically conjure

thoughts of giant dinnerplate blooms. Dahlias also have small blooms and single daisy-like flowers and more. Pinch flowers as they fade to encourage waves or reblooming flowers. September — Asters are a welcome way to bridge the gap between summer and fall. You can choose from flower in all shades of blue, white, pink and purple. This hardy flower comes back every year. October — Marigold, with its vibrant pumpkin orange and harvest gold flowers, stands out above the rest of the autumn blooms. Try using as a border around patios or place potted marigolds near entryways and windows. November — Chrysanthemum; all mums pair well with boxwood, salvias, ornamental cabbages and kales. Dark mocha, oxblood red and earth-toned pots planted with mums blooming red, yellow and orange echo the season’s thankfulness. December — Poinsettia in traditional red is not for everyone. Instead, give a cheerful coral-color poinsettia, or a colorenhanced pink, burgundy or white bloomer.

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

Cool Chicken Pasta Salad by Bailey Zygutis, Nutritionist, Vitruvian Fitness

With this summer recipe, you can save time by using pre-cooked chicken strips from the grocery store or deli case, which come in several seasonings you might want to try. Ph

o: ot B

ti s

10 oz

Smoked chicken breast

6 oz

Fusilli pasta (uncooked)

2 tbs

Avocado oil

2 cups

Arugula

2 tbs

Lemon juice

2 tbs

White vinegar

1 tbs

Sunflower seeds

2 tsp

Black pepper

Salt water for pasta, bring to boil, cook pasta 8-10 minutes. Cool to preferred softness, drain and set aside to chill. While pasta cools, slice chicken into ¼-inch thick strips. (Pre-cooked meat was used here).

3 4

In mixing bowl, combine lemon juice, vinegar, avocado oil, salt and pepper; whisk thoroughly. Drizzle dressing over pasta, add arugula, stir in chicken, top with sunflower seeds and enjoy.

Serves 2 | Prep Time 30 mins

Pink salt (to taste)

Food for Thought Sunflower seeds are packed with bone-benefiting minerals like magnesium and copper. They also are rich in folate, which is particularly beneficial to growth in pregnancy.

7 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8

NOURISH KETO

Keto Stuffed Mushrooms When making this dish, use small portabello or baby bella mushrooms. They hold up better and are a bit larger for a better bite. Stay away from tiny button mushrooms because they will be difficult to stuff.

8 oz

Bacon

1 lb

Mushrooms

1 clove

Garlic, crushed

8 oz

Cream cheese, softened

¼ cup

Mozzarella, shredded

3 tbs

Parsley, freshly chopped

½ cup

Parmesan cheese, finely grated

½ tsp

Salt and pepper, each

1 2 3

Preheat oven to 400°F. Line a baking sheet with parchment paper. In a medium frying pan, cook bacon until crispy. Set aside to cool and crumble. Remove the mushroom stems and chop finely. Sauté stems and garlic in the bacon fat until done, about 4 to 5 minutes. In a large bowl, combine bacon, cooked mushroom

stems, cream cheese, mozzarella, parmesan, parsley, salt and pepper. Line mushrooms on baking sheet and fill each mushroom generously. You may need to scoop out a little inside each mushroom depending on the size. Bake 25 to 30 minutes or until golden brown.

Serves 2-4 | Prep Time 40 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8 7 3

NOURISH Other toppings

Spice mix 2 tsp

Kosher salt

1 bunch

Cilantro

2 tsp

Ground cumin

2 tbs

Olive oil

2 tsp

Sesame seeds

1 tsp

Salt

1 tsp

Black pepper

1/2 med

Lemon, juiced

1 tsp

Oregano

½ cup

Plain yogurt

½ tsp

Sweet paprika

1 tbs

Olive oil

½ tsp

Sumac

15 oz

½ tsp

Cayenne pepper

Chickpeas, drained

1 tbs

Spice mix

1 cup

Hummus, homemade or store-bought

½ cup

Feta cheese

Meat topping 1 tbs

Olive oil

1 lb

Ground lamb, beef

2 tbs

Spice mix

1 2

Mix spices in a small bowl.

In a large skillet, brown ground meat and 2 tablespoons of spice mixture in olive oil and break down into small crumbles. Remove from pan, cover with foil to keep warm and set aside. Leave oil in pan. Using an immersion blender or processor, puree cilantro, oil and salt. Set aside. Then in a small bowl whisk together yogurt and juice from half of a lemon. Set aside. Pat chickpeas dry with paper towel and fry in skillet with tablespoon of olive oil. Season with last tablespoon of spice mixture and cook until crispy. Set aside and turn on your oven broiler. Divide the pizza dough into four equal portions.

4 5

Pan fry 2 tbs

Olive oil

1 lb

Pizza dough, homemade or store-bought

Use your hands to flatten and stretch each piece of dough into an 8 to 10-inch rectangle. Heat 1 tablespoon olive oil in skillet used for chickpeas. Fry pizza dough for 1 minute on each side, or until golden crispy and brown. Remove and place on a paper towel to drain. Repeat with remaining dough, using more oil as needed. Spread 2 tablespoons hummus on each fried flatbread. Top with browned meat, crumble feta cheese on top and place on baking sheet. Place under broiler for a minute to melt cheese. Remove from broiler, drizzle with lemon yogurt, cilantro oil and sprinkle with pan-fried chickpeas. Serve immediately.

6 7 8

Serves 4 | Prep Time 25-30 mins

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

MEDITERRANEN

Lebanese Flatbread Melts These stove-fried pizzas use healthier ingredients for show-stopping flavor!

NOURISH

VEGAN

Shepherd’s Pie The beauty of shepherd’s pie is its ability to transform leftover ingredients into something fun and new. Perfect for potlucks or even Thanksgiving or Easter.

3 lbs

Potatoes, Yukon gold, chopped evenly

4 tbs

Olive oil

2 cloves

Garlic, crushed

1 tbs

Salt

1 tbs

Olive oil

1 sm

Onion, chopped

2 cups

Mushrooms, chopped

½ cup

String beans, chopped

2 cloves

Garlic, minced

1 tsp

Parsley, chopped

2 tbs

Gluten-free flour

1 cup

Vegetable broth

1 ½ cups

Lentils, cooked

1 ½ tbsp

Salt

2 tsp

Pepper

Tip

Bake in individual ramekins. Use leftover sweet potatoes or even cauliflower mash for the topping.

1 2

Preheat oven to 375°.

In a large pot, cover potatoes with water and 1 tablespoon salt and simmer about 25 minutes until knife tender. Drain, saving 1 cup of water. Place the potatoes back into the pot and add olive oil, garlic, 1 teaspoon pepper and ¼ to ½ cup potato water and whip until creamy. In a large cast-iron or oven-safe skillet over med heat, add olive oil, onions and mushrooms. Sauté about 5 minutes or until onions are softened. Add string beans, garlic, salt and pepper and stir 10 minutes until beans are cooked and

3 4 5

mushroom liquid is gone. Sprinkle the veggies with gluten-free flour and stir for about a minute. Add veggie broth and simmer 5 minutes to thicken slightly. For thicker filling, add more flour by the teaspoon. Remove from heat, mix in cooked lentils and parsley. Spread the mashed potatoes over top of lentil mixture, covering completely or pipe on for an added touch. Bake 20 minutes, then broil on low until the potatoes are golden (about 2 to 5 minutes). Remove from oven and let sit for 10 minutes before serving.

7 8

9 10

11 12

Serves 4-6 | Prep Time 80 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 8 75

NOURISH

FAMILY FRIENDLY

Real Banana Ice Cream This frosty concoction flips the cream and banana content for a much healthier, thoroughly delish summer treat!

Did you know?

• Banana peels are edible, though they should be thoroughly washed to remove all pesticides and other residue. • The high potassium levels and low sodium content in bananas are good for reducing blood pressure.

Bananas, ripe; cut into chunks

3-4 tbs

Milk

2 tbs

Toasted, flaked almonds

2 tbs

Toffee or chocolate sauce, ready-made

1 2

Spread the banana chunks on a flat tray and cover well. Freeze for at least 1 hour or until frozen through. When ready to eat, throw the banana into a food processor and

mix until smooth with just enough of the milk to achieve a creamy texture. Scoop into four bowls or glasses, then top with the sauce and nuts.

Serves 4 | Prep Time 60 mins

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

• The high levels of tryptophan in bananas, which contribute to serotonin production, can help to reduce depression. • Banana “trees” are actually the world’s largest herbs, with “trunks” of tightly wound leaves that grow as tall as 30 feet. • Banana “tree” fruit are botanically classified as berries, meeting the scientific definition because they grow out of a flower with a single ovary.

NOURISH VEGETARIAN

Watermelon & Feta Salad with Arugula There’s nothing better than a cool watermelon on a warm summer day. This salad takes it to another level with its vibrant colors and refreshing flavors. Baby arugula adds a peppery bite to the sweet watermelon and salty feta. Serve as a side dish to a summer barbecue or bring as a welcomed potluck salad.

6 cups

Watermelon, cut in circles with a melon baller or just even chunks

2 cups

Arugula, baby leaves are the most tender

½ sm

Red onion, thinly sliced

¼ cup

Mint leaves, chopped

1 cup

Feta cheese, crumbled

½ sm

Lemon, juiced

2 tsp

Sea salt flakes

1 2

Add watermelon to a large bowl and set aside and let sit about 15 minutes. Drain juice from watermelon (don’t throw it away, just drink it), add remaining ingredients and toss gently. Save a

bit of feta and mint to garnish before serving. Serve chilled and don’t let it sit too long before serving. Best eaten the same day, but can be refrigerated for a few days.

Serves 4-6 | Prep Time 20 mins

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

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

Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320 Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181 Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000 Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818 Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 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 Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928.443.1400 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980 Prescott Dental Center 222 S. Summit #2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440 Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032 Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E Florentine Rd No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979

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

Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

Dr. Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Sunwest Dental 8256 E AZ State Route 69 Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433

Melinda M. Martin, M.D. 907 Ainsworth Dr. | Prescott, AZ 86305 www.drmelindamartin.com | 928.777.0070

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

Gynecology 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

Holistic Medicine Lynell and Company 1660 Willow Creek Rd. Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528

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. 8 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 8100 E. State Route 69 Prescott Valley, AZ 86314 www.abetteryouivbar.com 928.421.4292 Aboost Wellness and Salon 543 W. Gurley S. Prescott, AZ 86301 www.aboostwellness.com 928.910.4111 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

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

Neurophysiologist

Pain Management

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

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

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

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

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

Neurosurgery

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

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

Optometry

The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/ locations/az/prescott/prescott623.516.8252 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

Antone Optical - Yavapai Eye Care 7840 E State Rte 69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Yavapai Pediatrics 3001 N Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenteraz.com | 928.637.6883

Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Geiler Eyecare 1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060 M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234 Premier Eye Center 980 Willow Creek Rd., Ste. 202 Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937 Southwestern Eye Center 3192 Willow Creek Rd. | Prescott, AZ 86301 www.sweye.com | 602.598.7093 Williams Eyecare Group, LLC 3250 Gateway Blvd. #152 | Prescott, AZ 86303 www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

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

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

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

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

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

Primary Care Dr. Shirley Rheinfelder 3149 N. Windsong Dr. Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083 Ellen F. Bunch 1530 W Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Lifetime Medical Care 3101 Clearwater Dr., Ste. B Prescott, AZ 86305 www.lifetimemedicalcare.com 928.237.9014 Morris Health MD 3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573 Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-89 Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488 Optima Medical 3251 N Windsong Dr. Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711 Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600 Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 86301 www.prescottcompletecare.com 928.458.5723

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

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

Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456

Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628

Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906

Silver Sands Recovery 3636 Crossings Drive | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267

Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.778.1806

Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813

Pathways Counseling LLC. 1129 Iron Springs Rd. Prescott, AZ 86305 www.psychologyaz.com | 928.533.7527

Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

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 Psychological Pathways 1000 Ainsworth Dr. C320 | Prescott, AZ 86305 www.psycologyaz.com | 928.385.3747 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

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

Women’s Health Clinic Women’s Health And Wellness 1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887

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

Q&A Jodi Gilray-Szostak JODI GILRAY PEDIATRIC THERAPY

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? In high school, my sister had leukemia and received physical therapy while in the hospital, and I thought it would be a fun job because you get to help people be the best versions of themselves.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER AND WHY? The best exercise is one that a person is the most consistent with and enjoys the most. In my practice, I do a combination of all of them on an individual basis. Personally, it’s quick strengthening

with some cardio due to time constraints.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY, WEEK? My job as a pediatric physical therapist is good exercise with moving infants or big kids on a large therapy ball or moving the kids in therapeutic handling, so I don’t get much time and energy left at the end of the day to add more. I opt to do a quick routine of intentional strengthening while at work, lasting only 5 minutes.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY?

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

I have learned to eat about 10 cups of vegetables a day, with many new recipes and easy ways to incorporate vegetables into meals, without my family knowing, often roasting and blending them. It keeps me going to the grocery store often but I do meal prep one to two days per month. I also minimize dairy and sugar intake (easier for me than for my family).

WHAT IS YOUR FAVORITE HEALTHY MEAL? I recently started making a tasty cauliflower Alfredo sauce with chicken and put it on top of pan-fried zoodles (zucchini noodles) that my whole family loves. I also make a roasted red

pepper soup that tastes great; and I freeze it in individual portions.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Stay disciplined with eating vegetables for all the vitamins/minerals, and move a little every day. If joint pain or cardiovascular pathology limits you, find a good physical therapist to help eliminate the pain and improve endurance. And finally, I recommend cooking with and ingesting high-quality olive oil as a therapeutic agent for reducing risk of heart disease, lowering inflammation in the body, improving cognitive abilities and reaping other benefits.

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

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Prescott Healthy Living - VOL. 3, NO. 8

Articles inside

Help your Liver Help you

Maintain a Healthy Gut

Prebiotics vs. Probiotics: Why you Need Them

Is your Gut Working?

Dental Care Serves your Gut Radiofrequency Energy, Pin Technology Can Help Look of Aging

What is a Chemical Peel?

Pay Attention to your Gut Feelings

Let your Creativity Free your Mind

Making the Gut & Skin Connection

Stretch yourself to Release Tension

Gut Health: Making the Mind-Body Connection

Take Care of your Dog’s Gut

Cold Showers Can Spur Better Health

Trust your Gut? Only If You’re Sure It’s Healthy

Always Go With your Gut

5 Reasons you Should be Doing Pilates

For Better Gut Health: Don’t Neglect your Tongue

Gut Microbiome Affects Overall Health

Stay Active without the Gym

Roller Sports Put you in Line for Fitness

Take Care of your Gut-Brain Connection

Why Use Resistance Bands

Tips For a Healthier Gut

March Through History on Old Military Trail