Prescott Healthy Living - VOL. 3, NO. 9

Fitness & Nutrition

Healthy Living

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CONTENTS Fitness & Nutrition

Nutrients Are Key to Getting Fit 14

Dietary Choices Strongly Affect Heart Health 16

MONTH

Healthy Moms Mean Healthy Babies 18

PLAY | | NOURISH |

How Long Should you Work Out Each Day? 20

Hike Johns Tank Trail for Eagle-Eye View 22

At-home Pilates for When you Can’t Make it to Class 24

Hone in on Balance with These Simple Moves 26

Shoulder Taps: Another Way to Build your Core 28

A Month’s Worth of Gratitude 30

Local Events 31 Your Dog Makes a Great Exercise Buddy 32

How to Treat & Prevent Skin Chafing 34 Fuel your Fitness 36

RENEW |

Music Can Mend Our Minds 38

The Magic of NAD+ IV Therapy 40 Karanja Oil may be Next Best Thing for Skin 42

Eat Right & Add Exercise to Help your Dental Health 43

Take Care of your Intimate Health 44 Vitamins Drive your Nerve Health 46 Here’s the Lowdown on the Bullet Journal 48

5 Facts About Speech Therapy for Kids 49 Ensure Good Blood Moving Well 50 Threads Take Place of Surgical Facelift 52

Improve your Health by Eating Mindfully 54

What’s your Longevity Destiny? 56 Cupping is All About Healing Powers of Blood Flow 58

How Can Physical Activity be Supported by IV Therapy? 59

You Can’t Beat the Benefits of Beets 60

Train for your Life, Whatever Age 62

Be Active in Developing your Teen’s Health Habits 64

Drinks Accelerate Post-Workout Recovery 66

Be Wary, Be Thoughtful When Choosing Food 68

Best Vegetables to Grow in Fall Garden

Anita Farrelly RN, BSN, MBA/HCM, Founder, Aboost Wellness IV Vitamins and Hydration

HEALTH

Fitness Comes

IN MANY FORMS

fit,

a suitable

meet the required purpose. (Oxford Languages)

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!

“Fit” carries a variety of meanings, but the broadest describes something that meets the minimum requirements for the job it’s intended to serve. It can be applied to people, objects or anything else that meets a need.

Referring to a person’s body as “fit” indicates their brain, heart, lungs, bones, muscles, skin and other elements are in the proper condition to support the functions that keep them healthy and whole.

Most of us view it as a goal, but it should be an everyday reality as we move through our lives with energy, passion and happiness. It’s a state we’re all entitled to enjoy throughout our lives.

It’s not as hard as it can sometimes seem. We can achieve this through frequent movement that can challenge us, a diet focused on whole fruits and vegetables and self-care to renew our minds and souls.

Set aside a few minutes every day for each, and you will feel and be fit in no time!

Live well,

Laurie Associate Publisher

prescotthealthyliving.com

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

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EDITORIAL

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Local HEALTH ENTHUSIASTS

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

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

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.

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.

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.

Anita Farrelly & Jessica Dickinson 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.

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 DDS, Hooper Family Dental

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.

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.

Ken Lain Owner, Watters Garden Center

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

Carol Lucia Lopez

Carol Lopez, CHt, PSYCH-K Facilitator

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

Heather Burgoyne Owner, Soar Pilates

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

Cathy Clements

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

Jodi Gilray-Szostak

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

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.

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.

Melissa Robbins is a volunteer with The Launch Pad Teen Center. She studied journalism at Arizona State University’s Walter Cronkite School of Journalism and spends her free time crocheting, hiking and reading.

Chrissie Seals WHNP, Salud Spa

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

Blayne Soriano

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!

Aymee Wilson

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness

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.

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.

Level 2 CrossFit Coach and CrossFit Kids Coach

Loree Walden

Marketing Manager, Yavapai Humane Society

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Jaime Luedeman RN, Owner, A Better You IV Bar

John Murphy Founder, Make 100 Healthy

Elisa Oliver-Nielsen MA, Registered Dietician Nutritionist

Melissa Robbins Volunteer, The Launch Pad Teen Center

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.

Nutrients

ARE KEY TO

GETTING FIT

Everyone is looking for the fastest and easiest way to get our bodies healthier and stronger.

It ’s not just a matter of being “lazy” — this is a goal we genuinely want to achieve as quickly as possible to experience the results as quickly as we can and for as long as we can.

Which gives rise to the perennial question: Is exercise more important than nutrition for getting fit or vice versa?

T his question does make the correct assumption that both are indispensable to achieving physical fitness, though it’s inherently asking for permission to downplay one side or the other. And the response may vary depending on who’s being asked and whether you’re prioritizing weight loss.

But many experts, looking at the matter from different perspectives, agree that eating the right food lays the foundation for better overall health, fueling your ability to

see the benefits of adequate cardio and strength training.

LOOK FOR OPPORTUNITIES

Just thinking about how many times you eat versus exercise per day or week can be instructive.

Most people who’ve established a healthy fitness routine will work out four to five days a week between walking, running, lifting weights, team sports and any other activities they choose.

And, most people will eat at least three times a day; likely more if they snack or plan more frequent meals throughout the day.

This means you’re likely to reach many more “decision points” around eating than exercising.

THE PATH OF LEAST RESISTANCE

The hard truth is it’s much easier to cut calories before you eat

than to burn them off.

Most of us tend to overestimate how much we are able to burn off through working out, though its benefits for our heart, lung, brain, muscular and digestive function can’t be emulated anywhere else.

Whether you’re trying to lose weight or maintain a healthy one, you can’t ignore this equation.

YOUR FOOD IS FUEL

The food we eat and the effect it has on our bodies has been studied ad infinitum and will continue to be for as long as there are data points and scientists out there to disagree. But there’s nothing to refute that we are what we eat, in the sense that it either makes it easier or harder for us to think, move and otherwise be human.

But there’s broad agreement on how we can eat to improve our physical performance,

which makes getting the exercise we need easier and more enjoyable. Here are a few tips:

* Eat dark leafy green vegetables like spinach and kale for nutrients like folate, vitamin C, calcium, zinc, magnesium and fiber.

* Berries full of antioxidants can help soothe post-workout muscle inflammation and oxidative stress, leading to faster recovery.

* When eaten in moderation with as much fat as possible removed, lean red meats like flank, sirloin and T-bone steak and pork loin are good protein sources.

* Chia seeds, beans, tofu and nuts are among the best plant-based protein sources.

DIETARY CHOICES

Strongly AffectHeart Health

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

We as health care providers have a duty to protect our patients from harmful substances as much as we can, whether they’re external toxins and pollutants or found on the shelves of the grocery store you rely on. When it comes to your heart health the food you eat is perhaps the most important choice you can make for keeping it working efficiently and strongly through a long, enjoyable life.

The list of heartdamaging foods is well established. Yet the American and world food industry’s tendency to push processed, fatty, salty and otherwise unhealthy products makes it harder than it should be to find the best options for our cardiac health. It’s never a bad idea to review the hazards that can be found in our diets.

AVOID

* Sugar — Consuming too much added sugar elevates your risk of heart disease regardless of your age, gender, weight and activity level. About 1 in 10 Americans get 25% or more of their calories from this inflammatory substance, which generally comes in the form of “empty calories” with no redeeming nutrients like fiber, vitamins or minerals. The American Heart Association recommends women consume no more than 100 calories of added sugar per day, and men no more than 150 per day.

* Sodium — Excess salt leads to fluid retention and buildup in your circulatory system, which forces your heart to work harder and raise your blood

pressure, with sea and pink Himalayan salt having the same effect as table salt or the main culprit, sodium in processed and packaged foods including snacks, deli and canned meats and sauces. The FDA recommends all Americans aim to consume no more than 2,300 milligrams of sodium per day, especially those with

high blood pressure or heart failure.

* Cholesterol — High LDL cholesterol leads to fat buildup and blockages in arteries. It can be elevated by eating red or processed meat, fried foods or baked desserts and pastries. Eating plenty of vegetables and fruits, whole grains and other high-fiber foods and omega-3-rich foods can lower cholesterol.

Healthy Moms

MEAN HEALTHY BABIES

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

Gestational diabetes is one of the complications that can happen during pregnancy when blood glucose (sugar) levels are higher than normal. Pregnant women are usually screened at 24 to 28 weeks

gestation during regular prenatal care visits. Gestational diabetes can cause certain complications for both the mother and baby, so close monitoring by the health care team is a must to ensure a healthy pregnancy and delivery.

The risk factors of gestational diabetes include:

* Being older than 25.

* Having had a previous pregnancy with gestational diabetes.

* Having had a baby weighing over 9 pounds.

* Being overweight or obese prior to getting pregnant.

* Having a family history of diabetes.

* Being African American, Hispanic, American Indian, Alaska Native, Native Hawaiian or Pacific Islander.

Management of gestational diabetes involves:

1. Following a balanced, healthy diet.

2. Not skipping meals.

3. Engaging in regular physical activity.

4. Checking blood sugar levels daily and at different times during the day.

5. Taking insulin as prescribed by your doctor.

PRACTICAL TIPS:

* Become familiar with foods that provide carbohydrates.

* Follow a recommended meal plan that outlines how many carbohydrates to eat per meal/ snack.

* Choose high-quality carbohydrates.

* Eat every 3 to 4 hours. Combine protein and fat with carbohydrates, making sure there is protein with every meal. Eat fresh fruits and vegetables, whole grains, low-fat dairy products, legumes, nuts and seeds.

Avoid: processed foods, baked foods, spicy and sugary foods, alcoholic beverage and too much salt. And, make your snacks count. Instead of having potato chips, cookies, ice cream or candy, choose an apple with peanut butter, vegetables and hummus, whole grain chips, Greek yogurt and granola, light popcorn, etc.

How Long

SHOULD YOU Work Out Each Day?

Unfortunately, there is no definitive answer. Your fitness goals, age, current health and how you prefer to exercise will dictate what is best.

Whether you are you looking to stay healthy, lose weight or build muscle, your workout schedule will be unique. The minimum guidelines for physical activity can help maintain health and combat the negative impacts of a sedentary lifestyle, but it takes more effort to lose weight and/or get fit.

The American College of Sports Medicine and the Centers for Disease Control recommend that healthy adults ages 18 to 65 should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes five days per week or vigorous intensity aerobic activity for a minimum of 20 minutes three days each week. And to lose weight and

maintain it, you need to exercise at different intensity levels.

To lose weight at a healthy rate of 1 to 2 pounds per week, you need to burn 500 to 1,000 more calories than you consume each day. This works out to about three hours of rigorous exercise each week. How you break that up is your call.

High-intensity interval (HIIT) workouts last about 20 to 30 minutes and feel challenging. If you can complete HIIT training for an hour, you need to make the workout harder. You will burn more calories from excess post-exercise oxygen consumption (EPOC) after successful HIIT training.

Use a heart-rate monitor to ensure you are reaching your target heart rate.

If your goal is to seriously

build stronger muscles and bones, you need to work strength training into your schedule for 30 to 60 minutes, five days a week. Strength training supports joints, prevents injury and is beneficial for managing arthritis.

Because muscle mass decreases with age, it is important to incorporate regular resistance training. Even the American Heart Association recommends strength and resistance training at least twice per week or more to build and strengthen muscle. It is also vital to make sure you are including cardio activity to maintain or improve your current level of aerobic fitness. Switching up your workout routines and lengths helps to fend off boredom

and raise motivation.

Just as important are days scheduled to rest and recover to avoid injury or burnout.

Yes, you could sit on the sofa and recover, but an active recovery increases your body’s range of motion and decreases stress. For an active recovery workout, put in 30 to 45 minutes of easy walking, leisurely swimming or yoga.

Remember to stay hydrated and eat a healthy balanced diet.

And most importantly, it’s not so much the quantity of exercise, but the quality. Make the most of your workout and ask yourself, “Did I work hard?” and “Was my heart rate elevated?”

If you can answer yes, then you’re on the right track.

One of the most common questions personal trainers hear is, “How long should I work out?”

HIKE FOR

Johns Tank Trail Eagle-Eye View

by Blake Herzog

The Johns Tank Trail is notable for its short yet moderately challenging path up and down a ridge in the Bradshaw Mountain foothills and verdant surroundings.

But it’s perhaps best known as the trail that traverses the bald eagle nesting area adjacent to Lynx Lake. It is subject to closures from December through June to protect their offspring.

Anyone hiking this trail throughout summer and fall will understand why these majestic birds favor this particular slice of the forest. Towering ponderosas, junipers and oaks wave over a floor of grass and soil that support numerous species of wildlife.

The trout-laden lake beckons just to the west while a gentle incline leads to higher ground with panoramic views. After summering up north, the eagles start to return to the area in the fall so keep your eyes peeled!

This mile-long route links the popular Lynx Recreation and Salida Gulch trails,

which draw nature lovers into the dense vegetation and chapparal grasslands that are both featured in the Greater Prescott area.

Starting from its western origin at Lynx Lake, it starts out easy before starting to head uphill while swinging to the south, all in densely vegetated soil and pine-scented air.

After reaching the Salida Gulch Trail, trekkers can turn right and hike a few steps before reaching a short path to the left taking them to Johns Tank itself, a shallow, muddy hydration source for forest animals.

They can then choose to turn around and go back down the lovely slope to the lake or take the Salida Gulch’s tour through habitats ranging from high desert to woodlands.

The Lynx Recreation (a.k.a. Lakeshore) Trail is also a worthy destination, hugging the banks of this especially pretty reservoir for more than 2 miles. But the Johns Tank Trail, particularly because of its limited availability, clearly justifies a visit by itself.

JOHNS TANK TRAIL NO. 94

This is an “internal trail” within Prescott National Forest, which means it can only be reached from other trails, but it is still quite accessible.

Drivers can take State Route 69 east from downtown Prescott or west from Prescott Valley to Walker Road, then turn south. After about 2.2 miles, turn left on Lynx Lake North Shore (Forest Road 611). Drive into the Lynx Lake Recreation Area until you reach a parking lot. The sidewalk leading to the Lakeshore Trail (No. 311) is on the southeast side.

Turn left (north) when you reach the trail and hike until crossing a concrete spillway and the beginning of Johns Tank Trail, about one-tenth of a mile. The trail connects the northeastern corner of Lynx Lake to the southeast corner of the looping Salida Gulch Trail No. 95, which is another access point.

Johns Camp Trail is designated only for hiking, as is the Lakeshore Trail. The Salida Gulch is approved for mountain biking and horseback riding.

Parking fees: $5; free on Wednesdays

Uses: Hiking only

Distance: 1 miles (one way)

Level of difficulty: Moderate Elevation: 5,550 to 5,800 feet

Photo: Karen Shaw

At-home Pilates

FOR WHEN YOU CAN’T MAKE IT TO CLASS

by Heather Burgoyne, Owner, Soar Pilates

Probably one of the most common Pilates sequences is the Series of Five. These core exercises not only give you a rocking six pack, but also build stability in the lower back and pelvis and help build coordination with mind and body movements.

At home aim for 8 to 10 reps each, building from there. Remember to breathe (I typically cue exhale on contraction, inhale on extension). If you find

tension in your neck, omit chest lift/ab curl and keep upper body flat on the mat, using your arms to ground and stabilize the torso (bonus here you should feel your mid back and triceps firing into the floor).

Single leg stretch — Curl head, neck and shoulders off the ground, drawing one knee into your chest placing both hands on shin. Extend opposite leg straight, maintaining both legs at eye level and begin to alternate leg while keeping the upper body lifted and stable.

D ouble leg stretch — Curl head, neck and shoulders off the ground and draw knees into chest placing hands on shins or ankles. Reach arms overhead (aim for biceps by ears) and extend both legs straight while maintaining the low back position feeling an overwhelming sense of stretch through the top side of the body. Recoil everything back into center and repeat. S ingle straight leg stretch — Curl head,

neck and shoulders off the ground and draw one leg straight up toward the sky, and bring both hands around calf or hamstring depending on reach and flexibility. Opposite leg extends straight out. Pulse top leg in toward chest two times and then switch other side.

D ouble straight leg stretch — Curl head, neck and shoulders off the ground, drawing legs straight up toward the sky (think toes over pubic bone/hips), and bring both hands behind head for support. Move both legs toward the floor only as far as you can keep the ribs drawn in and low back stable and supported.

Crisscross — Curl head, neck and shoulders off the ground and bring hands behind the head. Bend one knee into chest while the opposite leg extends. Rotate the torso toward the bent knee and hold for a 3 count. Switch the legs and rotate to the other side; hold. Continue slowly to maintain form and build your pace.

Best workout partner ever

WITH THESE SIMPLE MOVES Hone in on Balance

Balance and coordination are concerns for older adults as the vision and muscle loss that accompanies aging affects the way they move, making them more vulnerable to falling.

This usually comes on gradually, but the process is thought to begin as early as age 30. It’s in everyone’s interest to develop and protect their sense of balance to minimize the effect aging can have on this skill.

Here are a few exercises that can point you in the right direction.

STANDING ON ONE LEG

Stand on your right leg and lift your knee to about hip level to hold for 5 seconds, progressing to 10 seconds. Place foot back on the floor and then repeat on the other side for one rep. Do this movement five times on each side.

Try to do this during light activity like washing the dishes or brushing your teeth, and once you’re able to be stable for 30 seconds, stand on a step, cushion or other object to increase the difficulty.

Also do lateral leg lifts, holding each leg out to the side for similar intervals.

Once you’ve mastered these tasks, have someone

toss you an object while you’re standing on one leg.

TREE POSE

Root your feet onto the floor, then slowly raise your left leg. Place your left foot above your right knee onto your inner thigh, keeping your right leg straight but not locked at the knee. Keep your gaze on a

fixed point and breathe, holding the position for five to 10 breaths. Return your foot to the floor and repeat with right leg.

ONE-LEGGED SQUAT

From a standing position, stand on your left foot while raising your right knee up to hip level, then slowly bend your left leg to

lower your trunk toward the floor. Try to keep your left toes flat on the floor and hold for at least 5 seconds. Repeat on other leg, alternating for five reps. Once you’ve mastered this exercise, do five consecutive squats on each leg before switching to the other for improved muscle toning.

Another Way to SHOULDER TAPS:

Build your Core

Not many exercises rank higher than the plank to develop your arms, shoulders and core. The plank requires minimal space and no equipment and is a non-impact exercise.

Plank shoulder taps are a variation of a traditional plank. By arranging your body in a prone position, keep tension on your abs, low back, shoulders and glutes. When you add a shoulder tap, you engage the obliques and increase the demand on your stabilizers, or smaller muscles, to keep your body from rotating. Essentially, if you can hold a plank for long periods, try the plank shoulder tap to increase the difficulty. The shoulder tap has the same corestrengthening benefits of the plank but is

more challenging for your arms and shoulders. Also, keeping your balance and body position raises the challenge to your core. Start in a high or elevated plank position. Support your body on your hands and toes with your arms extended and hands directly under your shoulders with your legs extended. Your body

should form a straight line from your ankles to your shoulders: don’t sag your hips or point them up to the ceiling.

Next, raise one hand off the floor, move it up and across to tap the opposite shoulder. Return your hand to the floor and repeat on the other side. Don’t rotate your hips as you move your arms, and remember to engage your core and glutes.

The rest of your body should stay still. Imagine a goldfish in a fishbowl resting on your lower back and don’t let him fall. If this is a bit easy for you, hold your shoulder tap for 5 seconds or more before switching hands. Of course, you can always return to a standard plank if this is difficult. You can also build up to the full shoulder tap by executing it with your knees on the floor to start.

Photo: Laura Zenari

Month’s

Gratitude

Keeping a gratitude journal has shown to increase positivity, improve self-esteem and sleep quality, and reduce stress in daily life.

Cultivating gratitude can help us distance ourselves from toxic emotions and the tendency to ruminate on negativity. You don’t have to use prompts for your journal, but here are a few you can try if you’re just starting out or are looking for fresh ideas:

1. THE GREATEST GIFT IN MY LIFE RIGHT NOW

THE BEST COMPLIMENT I’VE EVER RECEIVED

MY GUILTY PLEASURE

MY FAVORITE SONG

A CHALLENGE I’M GRATEFUL FOR

THE THREE BEST DAYS OF MY LIFE

A FAMILY MEMBER I’M GRATEFUL FOR 8. THREE WAYS TO BE A KINDER PERSON

9. MY FAVORITE ROOM AT HOME 10. THINGS FROM NATURE I’M GRATEFUL FOR 11. A MOMENT WHEN I REALIZED HOW LUCKY I AM 12. THREE GOOD THINGS ABOUT SOMEONE I DON’T GET ALONG WITH 13. THE MOST BEAUTIFUL PLACE I’VE EVER BEEN 14. A FRIEND I CAN ALWAYS RELY ON 15. EVERY TIME I LAUGHED IN THE LAST 24 HOURS 16. MY FAVORITE SENSATION 17. MY FAVORITE THING ABOUT BEING SINGLE/MARRIED

18. A WEIRD FAMILY TRADITION I LOVE 19. A TIME I ACTED WITH COURAGE 20. TEN THINGS I LIKE ABOUT MY JOB/ RETIREMENT 21. SOMETHING I’VE BEEN ABLE TO FIX 22. REASONS I’M HAPPY TO BE ALIVE 23. MY FAVORITE QUALITIES I SEE IN MY CHILDREN 24. WHAT I LOVE MOST ABOUT MY PARTNER 25. MY FAVORITE CHARITY TO SUPPORT 26. SOMEONE WHO’S FORGIVEN ME AFTER I MADE A MISTAKE 27. TEN THINGS I LOVE ABOUT MYSELF

28. A THANK-YOU NOTE I WISH I’D WRITTEN SOONER 29. TEN OF MY FAVORITE POSSESSIONS 30. MY FAVORITE SPORTS TEAM AND WHY I ROOT FOR THEM

Your DogMakes a Great EXERCISE BUDDY

by Loree Walden, Marketing Manager, Yavapai Humane Society

I’m going to make a confession. My name is Loree Walden, and I hate working out! Really, I hate it! But exercise is a necessary evil we all have to deal with in one way or another if we want to live a long and healthy life.

Now, the plop-down-onthe-couch days are replaced with a happy wagging tail, greeting me at the door, who’s more than ready to go out for a w-a-l-k!

So, I grab her leash (and the poop bags) and off we go. It’s hard to be bitter about it when she’s so stinkin’ happy and looking up at me like “let’s go Mom!!”

I find myself talking to her about my day or the pretty flowers we just passed, or just anything on my mind. Before you know it, we’ve walked for over a half hour, and now she’s ready to go home and I’m up for more walking!

Our walking together is good not only for my mental well-being, but it’s good

for both of us physically. Research has shown that just 30 minutes of aerobic exercise per day reduces the risk of developing illnesses such as high blood pressure, Type 2 diabetes, kidney disease, respiratory disorders, some forms of cancer and more. It’s also helping us both lose weight and keep our hearts pumping and healthy.

I will tell you that about 3 ½ years ago I decided to change not only my food choices and eating habits but her’s, too. Eating smaller meals that include healthy choices for me, and Cassidy, has resulted in me losing over 60 pounds, and Cassidy has not only maintained a healthy weight but has a lot more pep in her step. She’s not as lazy or sleeping all the time and loves our play time where we both get a good workout playing tug of war with one of her toys! (She’s a strong little girl and gives my arms a nice workout!) She’s

become my motivation for lacing up my shoes, hitting the road, getting healthy and enjoying the great outdoors. She’s my therapist, my workout buddy and my best friend.

I didn’t know it was possible to love something as much as I love her. The changes she’s brought to my life are more than

I could ever list. If you’re looking for the motivation to give you a reason to get out there and get some exercise and change your life and your way of thinking about things, get a dog! You’ll both end up benefitting and guess what? You both need each other more than you could ever know!

The real Cassidy Roo Walden |

Photo: Loree Walden

How to

Treat & Prevent

Skin Chafing

You’re back from the gym and proud of yourself but now your inner thighs are red and raw and the skin under your bra is burning.

Welcome to chafing, medically called intertrigo, a common but annoying byproduct of being active and sweaty.

Common signs include itching, inflamed skin, burning and even bleeding or swelling. Also, raw skin can invite a skin infection and even painful blisters.

TREATMENT

Wash affected areas with a gentle body wash or plain water. Pat dry, don’t rub, and let skin air out for a few moments to make sure all moisture is gone. Use an ice pack if needed. Use a moisturizer to help heal wounds or irritation and prevent skin from drying out. Tea tree oil has antimicrobial and anti-inflammatory properties. Apply a few drops with a cotton pad or mix a few drops with coconut oil to help moisturize.

To treat overnight, apply an ointment such as

petroleum jelly or a zinc oxide topical (used in diaper rash cream) at bedtime.

Treat chafed skin twice a day. If you need something stronger, you can use an over-the-counter corticosteroid but check with your doctor. Natural products such as aloe vera, coconut or olive oil or CBD shea butter are a good alternative.

PREVENTION

Reduce friction and prevent abrasions by applying a powder (without talc) or a thick, slippery product like petroleum jelly on chafeprone areas. Products with silicone, beeswax or shea butter also work.

Don’t rely on oily lotions, which are absorbed quickly and won’t last.

Moisture-trapping cotton is not your friend when it comes to working out. Instead, choose moisture-wicking synthetic fabrics like polyester or Lycra. They swiftly wick sweat to the fabric’s outer surface and dry rapidly. When possible, change your sweat-soaked clothing and put on dry, soft clothing. Your skin will thank you.

YOUR FITNESS Fuel

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

Fitness and nutrition go hand in hand. Have you ever heard the phrase “You can’t out train a bad diet”? Well, that’s for sure.

Last month I talked about what you put in is what you get out. To further elaborate on that, think of it this way, energy in, energy out.

A sk yourself: “What ways am I fueling my body to produce the best energy in my workouts, and just in my daily life?”

If I’m training four to five times a week, I need to make sure I am getting a healthy macronutrient count to support my fitness goals. From losing weight, gaining muscle, maintaining, athletic performance, I just need to make sure I’m getting the protein, carbohydrates and healthy fats that support me.

Don’t neglect to zero in on the proper foods to fuel your workouts — before, during and after.

Always keep hydrated — including frequent sips of

water during any workout.

A s possible, two hours before exercising, eat such healthy carbohydrates as whole grain cereals, whole wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

If you only have a few minutes before exercising, grab an apple or banana.

Afterward, keep up with drinking water, including blending it with 100% juice for the carbohydrates. Eat some protein to help repair and grow your muscles.

I want the best foods to give me the best energy. For example coffee from Starbucks at 3 p.m. on an afternoon isn’t the best choice for a pick me up. Reach for some fresh veggies, hummus, a cold glass of water or/ and even a protein shake.

Fitness and nutrition absolutely go hand and hand, and I believe food is the most important thing you do daily!

Music Can Mend

OUR MINDS

Music has been a feature of human existence since we began singing in prehistoric times and has always played a central role in our cultural and spiritual lives.

Gi ven how elemental it’s always been to our experience, it’s no surprise music can boost our mood, lower anxiety and improve our brain’s function along multiple tracks.

IMPROVED MENTAL HEALTH-RELATED QUALITY OF LIFE

A meta-analysis of 26 studies published in March by the Journal of American Medical Association’s JAMA Open Network found the 779 participants in 13 countries, with a mean age of 60, on average reported improved well-being after music therapy sessions, singing or hearing music.

They responded to two surveys, one with 12 questions and the other with 36 queries about their health, energy levels, emotions and whether

they were an impediment to being active.

Its benefits were rated to be within the same range as such lifestylebased interventions as exercise, as well as some pharmaceutical treatments.

RELIEF FROM DEPRESSION

A 2020 meta-analysis looked at 55 studies related to both music therapy, which relies heavily on the relationship between the patient and therapist, and music medicine, in which patients are exposed to music in a more clinical environment where the patient’s relationship to the health care provider isn’t a component of the treatment.

Both were shown to have benefits, but music medicine was found to

have more success in reducing symptoms of depression — possibly because it was not used for those with serious mental illness in any of the research.

Recreative music therapy, in which patients sing or play along with prerecorded music to meet specific goals, was the most effective method.

CALMING FROM ANXIETY

Research published in 2021 in the online journal Brain Sciences analyzed the effects listening to music has on people’s emotions in two environments, at home and in a lab setting.

Each participant listened to one song of their own choice and another in a lab setting and wrote about their emotional state. They also gave a saliva

sample for measurement of the stress-related hormone cortisol.

The subjects had lower baseline cortisol levels while at home and reported a larger reduction in anxiety while listening to the music at home, but the reduction in cortisol levels was the same in each environment.

SHARPENED FOCUS WHILE STUDYING

Results of research in this field have been more mixed, with some experts concluding that listening to music doesn’t affect performance either way or that it can be distracting for many people.

Many do find a positive correlation, particularly with background instrumental music the listener doesn’t react strongly to.

NAD+ THE MAGIC OF

IV Therapy

by Anita Farrelly, RN, BSN, MBA/HCM, & Jessica Dickinson, RN, BSN, Owners, Aboost Wellness

Coffee is our go to pickme-up, but there is a natural way to boost your energy, mood, thought process, productivity, physical strength and bonus — extend your life.

Imagine a lifetransforming event at Watson Lake and the entire community wants to attend. The environment will be ecstatic, energizing, fun, full of connection, music and activities.

But then wait, you think of that one issue, where will everyone park for the excitement?

You could risk fighting for that spot and possibly hike into the event, but you really don’t want to do that. You may decide it’s not worth it. You may even stay home and miss out on what could be a life changing event.

But wait! There are shuttle buses available! You get to park easily, jump on a bus, get dropped off at the entry and thoroughly enjoy your day with family and friends. You leave the event feeling happy, grounded, and best of all, totally refreshed, energized and excited for a fantastic tomorrow.

How is this analogy related to NAD+ IV therapy?

What if your everyday life can be like this gathering — full of laughter, great conversation, amazing physical energy and mental clarity?

NAD+ (short for nicotinamide adenine dinucleotide) is a coenzyme that assists our mitochondria with its primary role, which is to produce energy for our cells.

Energy for our cells = ENERGY for YOUR LIFE.

NAD+ is produced naturally in our body. But

it declines as we age, eat poorly, are exposed to stress and/or use drugs and alcohol. Deficiencies result in fatigue, muscle weakness, moodiness, depression, anxiety and chronic health conditions.

What is a coenzyme? In simple terms, it’s the shuttle bus! Picking you up, delivering you to the event where the magic happens, which results in filling your life with energy, clarity, motivation and strength.

Administered intravenously by a

registered nurse under the direction of a physician, NAD+ is safe.

O verall benefits include:

* Increased mental clarity

* Better memory

* High concentration

* Improved moods

* Better problemsolving skills

* Improved cardiovascular health

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.

AND WELLNESS

TREATMENTS

NON-SURGICAL

RENEW

Karanja Oil

Next Best Thing for Skin MAY BE

Moroccan, argan and macadamia oils have been around for years. But keep your eyes peeled for a new oil on the block, karanja oil.

The karanja tree, or Indian beech, grows primarily in tropical climates mainly in India, China, Malaysia, Japan and Australia and can grow up to 40 feet.

Little green pods on the tree contain one light brown seed each. These seeds are compressed into an oil and give off a nutty smell.

Each part of the karanja tree is used, but the oil itself is rich in antioxidants and fatty acids making it perfect to treat skin problems such as dandruff, eczema and psoriasis.

The oil also promotes wound healing largely because of its high levels of omega-9 fatty acids, which come from a family of unsaturated fats commonly found in canola, safflower, olive, mustard and almond oils.

From a scalp perspective, it can help with irritation and dandruff, and its antibacterial, antiinflammatory and antifungal properties make it a soothing ingredient

in scalp and hair care.

The oil is rich in flavonoids, known for their antioxidant and UVblocking abilities of up to SPF 30. This is natural sun protection for your hair. It increases photo protection while decreasing damage to skin and hair, as well as UV-induced hair-color fading.

And because it also contains 18 carbon chain fatty acids (oleic acid), it can help control your hair’s water loss, making it softer and more manageable with less frizz.

Eat Right & Add Exercise

Dental Health TO HELP YOUR

by Dr. Anson Hooper, DDS, Hooper Family Dental

Adulting comes with the need to make many decisions — from the food you eat to the clothes you wear to the activities you choose to participate in.

At surface level,

these tasks can seem mundane and easy to do. For instance, when you want to eat a burger and fries, you order them or make them. If you have a craving for Mexican cuisine, you visit a restaurant and eat it.

A s simple as these actions seem, they have

physical and mental health implications and can affect everything from your job performance to strength to appearance.

So, regardless of what you are trying to achieve, it is vital to eat for the outcome you want to achieve.

Interestingly, our diet and oral health have a synchronous relationship. That means your oral health affects the nutrients you eat and that your diet and nutrition affect your oral health, the tissues in your mouth.

We know that the consumption of acidic and sugary foods without proper dental care will lead to dental cavities and dental diseases. This can lead to you struggling to eat certain foods, leading to a nutrient deficiency in your body.

Without the proper intervention of dental care, and a change in nutritional intake, the cycle will continue. To avoid this, it’s critical that you eat foods good for your teeth and maintain a proper diet and oral care regimen.

While the benefits of physical fitness on your overall health are obvious, it’s worth mentioning that adopting a fitness lifestyle can also reduce your risk of developing dental issues.

There is a significant correlation between body weight and oral health. Research suggests that people who maintain a healthy weight through exercise and dieting are 40% less likely to develop oral health problems.

Adding exercise to your weekly routine along with consuming fewer sweets and more lean proteins, nuts, yogurt, dairy and leafy greens can increase your chance at a healthy, long life.

Intimate Health OF YOURTake Care

by Chrissie Seals, WHNP, Salud Spa

The effects of the aging process, childbirth and hormone fluctuations on the skin and muscle in your vagina can leave you with problems such as vaginal laxity, dryness, urinary incontinence and reduced sexual sensation.

Viveve is a treatment that provides the only noninvasive, single treatment option to resolve a number of issues associated with aging. It is a one-time, 30to 50-minute outpatient procedure to improve symptoms of laxity or loss of sensation, changes in sexual function and urinary stress incontinence.

Like all body tissues, the skin and muscles in your vagina weaken and lose elasticity with age. Signs of aging can include: vaginal pain including burning and itching, decreased lubrication, vaginal laxity, decreased libido and orgasms, and urinary issues such as incontinence.

The Viveve device delivers a noticeable tightening of the vagina for increased friction and pleasure during sexual intimacy, greater bladder control, and more

youthful vaginal tissue. It uses clinically-proven cryogen-cooled monopolar radiofrequency to uniformly deliver gentle heating while simultaneously cooling delicate surface tissue.

This technology stimulates the body’s natural collagen to give soft tissue in the vagina a more youthful tone and resiliency. The radiofrequency technology treatment uses integrated contact cooling to safely and effectively treat the conditions associated with vaginal aging.

In most cases, you can return to normal activity immediately following your session. It is recommended that you wait 48 hours after your treatment before having sexual intercourse to allow the treated tissue to begin healing and start the collagen restoration process.

Most women feel some

improvement within a few weeks, with a noticeable improvement in sensitivity, tightness and reduction or elimination of stress incontinence within six to 12 weeks. Your vagina will continue to age naturally, but the treatment is designed to last for at least a year, if not longer.

The InControl devices used in conjunction with the Viveve procedure offer

several at-home options to treat mild to severe urinary incontinence, as well as sexual function.

Apex M is a device used to treat urinary leaking. The Intensity device is intended to improve sexual function. InControl devices are cleared by the FDA to treat both stress and urge urinary incontinence, weak pelvic floor muscles, and an overactive bladder.

Dr. Nitin Patel,

VitaminsDrive your Nerve Health

by Lynell Cavnar, Owner & Master Certified Bowen Practitioner, Lyell & Company

Keeping your nerves running smoothly is essential for daily living.

My last article was about the nervous systems that sense and motor our gut health. In this article, you’ll get some broad strokes on how to feed and nourish the nervous systems housed within our bodies.

First, avoid these as much as possible: artificial sweeteners, fake dyes and preservatives — basically anything that doesn’t occur naturally.

Second, try not to overcook your food. When food is overcooked, nearly half the nutritional value is lost.

Third, learn your vitamins, especially C and the Bs when it comes to your nerve health.

Let me introduce vitamin C; this is a “super” vitamin!

It not only strengthens your immune system, it helps to cut back on nerve pain. It’s a great helper with repairing nerve damage, boosting your metabolism, reducing risks of certain kinds of

autoimmune diseases and can help slow the aging process down a bit.

You will find “Super C” packed into the pepper family (bell, sweet and hot peppers, alike), along with spinach, thyme, kale, papayas, mustard greens, broccoli, grapefruit, Brussels sprout, oranges, limes, lemons, cherries, melon, blueberries, tomatoes, cranberries, blackberries and cauliflower.

Here a few of the heavy hitters in the B family (being deficient in the Bs,

can contribute to nerve pain). An interesting note about the “B family” is that they all need to work together to help each other absorb and nourish the body.

B1 has a direct role in fueling your muscular and nervous system. Unfortunately, only a small portion of this B actually makes it into our system, so sometimes a supplement is needed. You will find B1 in foods like green peas, lentils, black beans and sunflower seeds.

B2 is a key player in helping the other Bs (especially 6) be absorb. You will find this one in almonds, asparagus, beet greens and spinach.

B3 is your converter of food to energy and another helper of absorption of B12. Foods like liver and poultry are loaded with B3.

Your peripheral nervous system needs to be nourished with B12 to function properly. You can find this B packed into poultry, beets, fish, milk and shellfish.

Taking control of your diet by combining your C and Bs with antioxidants, omega’s and water, gives a “nourishful blessing” to your nerves.

Here’s the Lowdown

ON THE

Bullet Journal

A personal bullet journal is simply a quick and flexible system to help you track your short- and long-term goals.

The difference with a bullet journal is the process of creating it. For some people, decorating and illustrating a journal can become the focus rather than the original intent.

Of ficial bullet journals exist, but any sturdy journal or notebook will do.

Start simply, a bullet journal begins with a blank journal and a pen. Decide what the purpose will be, usually productivity for work, home, hobbies or fitness and health goals. Every bullet journal should include four sections: An index section at the front, a future log with long-term tasks, a monthly log and daily log with your to-do. You then add different signifiers for tasks, events, notes, priorities and inspirations such as dots, triangles and circles. While creating a bullet journal may seem confusing, with patience you will find it can be quite satisfying. A quick search online for tutorials will lead you

to easy instructions and elaborate additions. It can be as decorated or plain as you want, but don’t be intimidated

by amazing accounts with beautiful pages. Just like any journal, you never have to show anyone unless you decide

to. Make it your own and the streamlined approach may be just what you need to get yourself organized.

Facts

Speech Therapy

ABOUT FOR KIDS

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

You might be interested to know that speech therapy for kids reaches well beyond speaking skills.

1. DIFFERENCE BETWEEN SPEECH, LANGUAGE

Speech, quite simply, refers to how we say sounds/ words. Language, on the other hand, refers to our ability to comprehend and express through communication, which can be verbal (ex: saying complete sentences) or non-verbal (ex: waving).

You can count on speech to include:

* Articulation: How we make sounds using the tongue, lips and mouth.

For example, saying “yellow” over “wellow.”

* Voice: How we make sounds with our breath and vocal folds. This includes making use of high/low pitches.

* Fluency: The flow of our speech. Stuttering, for example, interrupts our speaking rhythm as does pausing between sounds or words.

2. IMPROVING SOCIAL COMMUNICATION SKILLS

Kids who struggle with social communication skills may speak at inappropriate times. Let’s say you’re telling a very serious story about your friend’s broken leg.

Laughing in this situation would be considered socially inappropriate.

Additionally, kids’ speech therapy can help those little tykes that struggle to stay on topic, tell stories that do not make sense or tend to dominate conversations.

3. BEYOND SPOKEN COMMUNICATION

Kiddos that find language challenging will often find extra difficulties with developing their reading and writing skills. The good news is that speech therapists can also help kids improve their literacy skills, making it easier to navigate the complexity of language. Speech therapists help with what is known as cognitivecommunication skills, as well. These skills include communication that involves memory, attention, organization, executive function, regulation and more. Ultimately, cognitive communication relates to how our minds work.

4. PLAY HELPS KIDS LEARN

Speech therapists are trained to really bring words and sounds to life in a creative way.

You’ll often see a speech therapist make great use of books, storytelling, turn-taking games and interaction as a whole.

5. DON’T WAIT

Waiting is the main ingredient for problems worsening over time. If you notice your child struggling with speech or language, stay on top of it. Signs to look out for include:

* Not being well understood when speaking.

* Speaking to loudly/ too quietly.

* Decreased/loss of hearing.

* Possessing a limited vocabulary.

* Struggling to build relationships with peers.

* Difficulty staying on topic, paying attention or following directions.

* History with a developmental disorder, genetic disorder, stroke/brain injury or progressive neurological disorder.

Ensure Good BloodMoving Well

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

What is good blood?

It is the blood you build throughout your life with good nutrition, which is the subject of another article. Here we are thinking about the concept of helping the heart to keep the blood moving well.

An old friend and teacher used to say when I had pain and stiffness in my body: “Stagnant blood, stagnant qi.”

The most important and immediate need for nourishment is the oxygenation of all of our cells through the smooth movement of blood. Where the blood does not move well we begin to get stagnation.

Stagnation changes the quality of the tissues and will eventually cause pain, stiffness, dysfunction and disease.

The concept of stagnation is familiar to all of us. If we were walking in the woods and came to a place in a stream that had been blocked and had become stagnant, we would see a change in the ecosystem around it — algae growth, mosquitos, odor, a sense

that this would not be the healthiest place to dip our canteen for a drink of water.

We know instinctively that it would be better to go where the stream is flowing and the water is fresh to take that drink.

The same kind of ecosystem changes happen with stagnation in the body. We may not be able to see them, but we can feel them as the connective tissues start to glue together and the area becomes stiff and painful.

So we want to free the stagnation and get the qi and blood moving. How do we do this?

Movement — when we move, the blood moves. Get outside; sunlight causes the blood to move through the capillaries and vessels (see The Fourth Phase of Water by Gerald Pollack).

Massage — manual therapies are excellent for identifying and opening areas of stagnation through compression, movement and stretching.

So go outside, move your body, seek out good massage and bodywork regularly for the sake of life-long vitality — and keep that good blood moving well.

“The best pain reliever is good blood moving well.” —Traditional Chinese Medicine

Threads TAKE PLACE OF Surgical Facelift

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

APDO thread lift is a treatment that uses PDO (polydioxanone) threads to help rejuvenate your face and remove all the signs of aging.

PDO THREADS: HOW LONG DOES IT LAST?

This face-lift procedure is very effective as it offers both long-lasting and immediate results.

The initial treatment will support and lift your skin. This factor is an effect that you’ll considerably notice after

your treatment. It also works with initiating some long-term results.

In short, it works excellently for long-term therapy treatments that are best for your skin.

Collagen production is one of the main highlights of PDO threads. Results will appear over time.

Once you leave your appointment, the best part is that you can now rest and continue your routine. There’s no need to worry as the results will be better over time. That means you’ll experience excellent and final results when you’re done with the treatment. Overall, PDO threads vary from person to person. However, most people will enjoy it for about 18 months or longer.

EXTENDING PDO THREADS RESULT

There might be some added maintenance and treatments that can help you strengthen the results. Typically, PDO threads work great with some of

these added treatments. If you like to feel more youthful and vigorous, this would be the best option. It goes a long way to helping you achieve the greatest and even the most impossible results.

So, to extend your thread lift results, you can always do the following::

* Wear good sunscreen daily.

* Quit smoking.

* Drink a lot of water each day.

* Eat a healthy diet.

* Use medical-grade skin care.

* Follow a routine.

* Take vitamins and supplements.

BEST CANDIDATE FOR THE TREATMENT OF PDO THREADS LIFT

You will want to consider if you are the best candidate for this procedure. Confirming and understanding if the treatment suits you will help you achieve your aesthetic

goals. So, determining if you are the best candidate for the treatment will help you move forward in many ways.

At this point, you can consult your provider, and they will examine every area of concern and explain in detail why you are or are not the best candidate for PDO threads. Overall, good luck with your journey on your PDO thread lifts, and may you get the best skin that you deserve.

IMPROVE YOUR HEALTH BY

Eating Mindfully

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

Mindful eating — who has time for that? Well, we should if we want to improve or preserve our health.

Our ability to multitask is something many of us take pride in. However, when it comes to eating, multitasking prevents us from listening to our body’s signals.

We make poor food choices. We eat more than we should because we ignore the signal that we’re full. We forget to be grateful for our bountiful food and all that it takes to get to our table. We eat hurriedly, which negatively impacts digestion and weight management, just finishing the meal so we can move on to the next task. We eat when we feel emotions we can’t manage — sadness, anger, loneliness, fatigue, stress, overwhelm, anxiety, boredom. We eat emotionally comforting foods — typically sweet, salty, crunchy and/or fatty.

Eating mindfully means slowing down and paying attention to our bodies — being “present” with what we’re doing and eating.

Tips for mindful eating:

* Slow down to get your mind and body to communicate your nutritional needs. It takes about 20 minutes for the brain to receive the satiation signal from the body, which is why we often unconsciously overeat.

* Know your body’s personal hunger signals. Notice whether you’re responding to an emotional want or to your body’s needs.

* Think proactively about your meals and snacks. Sometimes eating out of habit is good, but it depends on what foods you choose.

* Sit down at a table to eat, using a plate or bowl, as opposed to eating out of a container.

* Eat with others whenever possible.

Connecting helps you slow down and enjoy food and conversation.

* Consider what you bring into your kitchen and where you store it. Are healthy foods handy? What foods are in sight?

* Understand your motivations around your food choices so you choose foods nutritionally healthy versus emotionally comforting.

* Connect more deeply with your food by considering its source and send gratitude to those involved in the meal, including those who prepared it, stocked the shelves, planted and harvested the raw ingredients, and who delivered it. You might also want to send thanks to Mother Earth and all the elements that make growing your food possible.

* When we’re distracted, it’s harder to listen to the body’s signals about food. Try single-tasking and just eating, with no screens or distractions besides enjoying the food and the company (even if it’s only your own).

Bon appétit!

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

Melinda M. Martin M.D. Fellow American College of Obstetricians and Gynecologists

What’s your Longevity Destiny?

by John Murphy, Founder, Make 100 Healthy

It’s the one question everyone wants to know but no one gets the final answer until it’s too late. How long will I live?

We also wonder: How am I going to die? Will anyone show up at my funeral?

With total uncertainty, we live our lives not knowing if we have 1 minute left or if we’ll live to 100 or longer.

We just don’t know. The way we deal with this usually determines how long you live.

Let’s look at genetics, for example. Many people doubt their own ability to live a long life based on genetics. Many use a poor family genetics history as an excuse not to do certain things they know would help them. Why bother?

The good news is that research shows genetics and family history only play a small factor in your life span. That’s right, genetics is less than a third of a factor in how long you live.

I urge you to stop making excuses to help yourself based on a family history.

To illustrate my point, let’s look at a family history — a family history of the men in the family dying of massive heart attacks in their early 50s.

Great grandfather, grandfather and father all went the same way. Must be “bad genes,” right? Maybe, but they all smoked, didn’t exercise and became overweight.

Is this genetics? Most likely poor eating and lifestyle habits did them in. If you are in the next generation but eat clean and lean, don’t smoke, and exercise, you can live a long healthy life.

Key factors in reaching your longevity destiny:

* How you live

* What you eat

* How active you are

* How you handle stress and life’s circumstances

These factors play a much bigger role in determining how long you will live.

That’s the whole goal. To dig deep, reflect on our habits and empower ourselves to get past all the stories and excuses we make to procrastinate making positive change.

I remember something my dad said, “Yesterday is history, tomorrow is a mystery, so live for today.”

The best way to manifest your longevity destiny is to enjoy each day along the way. And take that first step. It’s the hardest. Doesn’t sound too hard to me! What do you think?

ABOUT

Cupping isHealing Powers of Blood Flow

From Olympic athletes to pop stars, cupping is quite popular. You may even see people at the gym or pool with the tell-tale red circles on their backs and shoulders.

But what exactly is it, and what does it do for you?

by Valerie Demetros

In cupping therapy, a therapist either soaks a cotton ball in alcohol and lights it on fire inside a glass cup or heats up the cup in another way. The heat source is then quickly removed and the cup is placed on a patient’s skin, creating a vacuum that draws up the skin tissue.

When the skin seals the hot air in the vessel, the air inside begins to cool and causes the skin to contract.

Advocates of cupping believe it is the stretching and contraction of the skin that makes cupping effective by increasing blood flow.

The four main categories of cupping include dry, wet, running and flash and are often combined with acupuncture.

This additional blood flow to an area from cupping can help relieve muscle tension and promote cell repair. Cupping also can give your body a boost in releasing toxins. Focused blood flow then helps your body by flushing built-up toxins through the lymphatic

system, which is responsible for eliminating your body’s toxins and waste.

When your therapist glides the cups across your skin, your parasympathetic nervous system engages, promoting deep relaxation throughout your entire body. Your parasympathetic nervous system is responsible for slowing your heart rate and assisting in digestion.

The increased blood flow enables your body to dispose of toxins, restores lymphatic circulation and helps remove edema (excess fluid). Studies have shown good results after cupping on stretch marks and scars.

A 2018 review of cupping reported enhanced pain thresholds, reduced inflammation and increased cellular immunity. Another benefit may be the elimination of uric acid, a natural waste product from the digestion of certain foods.

If you’re curious, talk to a cupping practitioner to find out which kind is best for your goals and needs.

How CAN PHYSICAL ACTIVITY BE SUPPORTED BY

IV Therapy?

by Jaime Luedeman, RN, Owner, A Better You IV Bar

When most people think about intravenous (IV) infusions they immediately think of the hospital setting and being sick. That is not the case anymore.

Today, many healthconscious people enjoy IV therapy as a way of getting the hydration, vitamins, minerals, amino acids, antioxidants and even medications they need to feel better and keep their body functioning properly.

Sometimes it is difficult to obtain the amount of vitamins and nutrients your body needs by food alone, especially if you are working out aggressively, fasting, dieting or restricting your food intake, which is why IV therapy can be a great way to get the nutrients your body needs.

IV therapy also can help your body perform at its best and recover before or after an athletic event or physical activity.

IV THERAPY:

* Helps maintain healthy tissue and muscle.

* Enhances recovery.

* Decreases risk of injury.

* Increases energy.

* Replaces fluids, electrolytes lost through sweat.

* Decreases muscle cramps, soreness.

* Decreases free radicals.

* Decreases inflammation.

* Supports bone health.

VITAMINS, MINERALS & AMINO ACIDS THAT MAY SUPPORT PHYSICAL ACTIVITY

* Vitamin C is an antiinflammatory that helps decrease inflammation in the body and scavenge free radicals that are produced by strenuous exercise and oxidative stress. Vitamin C also builds collagen, which helps strengthen ligaments, tendons and other connective tissue.

* Magnesium is the fourth most abundant mineral in the body that contributes to proper brain function, bone health, and heart and muscle activity. Supplementing with magnesium before or after physical activity can help decrease headaches, muscle

cramps and may improve athletic performance.

* B vitamins are involved in energy production during exercise and helps with tissue repair and maintenance.

* Calcium supports the growth, maintenance and repair of bones. Calcium also helps regulate the contraction of muscle and aids in nerve conduction.

* Amino acids (glutamine, ornithine, arginine, lysine, citrulline) convert fat into energy, helps grow and maintain connective tissue and muscle, and helps decrease recovery time.

* Glutathione is a powerful antioxidant that helps protect your body from damage to cells caused by free radicals. Glutathione also helps with building and repairing tissue.

* Taurine is an amino acid that plays a vital role in energy metabolism that may help athletic performance. It’s also an antioxidant which helps decrease inflammation and muscle fatigue.

YOU CAN’T BEAT THE

Benefits of Beets

Ask people what their favorite vegetable is and the majority will not say beets. That’s unfortunate.

Beets are a valuable source of fiber, nitrates (the good kind), folate, iron, magnesium and vitamins, to name a few.

There are red, purple, golden and even candy-cane striped beets, all of which are beneficial and tasty. You can also eat the leafy top of the plant that’s loaded with B vitamins.

Beets taste wonderful and are quite versatile in the kitchen. Here are a few of the many benefits of this beautiful root veggie followed by types of preparation.

NITRATES

Beets contain inorganic nitrates (not the kind in lunch meat) that the body converts to nitric oxide. Studies report that because of these nitrates, athletes who drank beet juice with apple juice before exercising reported better endurance and lower resting blood pressure than those who did not.

Nitrates can help lower blood pressure by dilating the blood vessels. People on blood pressure medication should check with a doctor first.

FOLATE

Beets are an excellent source of the B-vitamin

folate; a deficiency can lead to various birth defects such as neural tube defects. Folate also helps in the optimal functioning and repair of cells, which prevents premature aging.

FIBER

Beets are fiber rich, which helps control constipation and blood sugar. One cup of beets has 3.4 grams of fiber (the American Heart Association recommends 25 grams of fiber daily). The fiber in beets also helps reduce cholesterol and triglycerides by increasing the good HDL cholesterol and eliminating excess LDL (bad) cholesterol.

VITAMIN C

Beets contain vitamin C, B-complex and powerful antioxidants that help prevent fatigue, ease minor aches and pains and reduce inflammation. Vitamin C is linked to fighting fevers and colds.

MAGNESIUM AND POTASSIUM

The magnesium and potassium in beets help detoxify the body and flush excess water,

preventing bloating. These nutrients help to improve metabolism and the shedding excess of weight.

PHYTONUTRIENTS

Beets boast a detoxifying component called phytonutrients that increase enzymes to help detox your liver and decrease stress on your kidneys. Be aware if you are prone to kidney stones that beets also are rich in oxalates, which can contribute to kidney stones.

IRON

Red beetroots have a significant amount of iron, which helps prevent anemia and boosts the regeneration of red blood cells. Also, the vitamin C in beets helps boost iron absorption.

LUTEIN AND BETA-CAROTENE

Lutein, an antioxidant, and beta-carotene, a powerful form of vitamin A, help protect the eyes from age-related macular degeneration and cataracts, and are abundant in beets. They also contain phytochemicals that may help improve the health of your eyes and nerve tissues.

PREPARATION

There are many ways to prepare beets to please even the pickiest eater:

* Peel and roast them in the oven with olive oil, then sprinkle with fresh herbs and sea salt for a delicious snack or side dish.

* Add to any summer salad with goat cheese crumbles, walnuts and a light vinaigrette.

* Sauté beet greens with onion and garlic and olive oil or just add them raw to a salad for a bitter accent.

* Make beet juice by just putting them in a blender. Add a bit of apple juice and/or ginger for a boost of vitamins and flavor.

* Make pickled beets at home if you’re feeling adventurous by using vinegar or just buy some.

Any way you slice them, beets are packed with nutrients and flavor.

YOUR LIFE,Train for

Whatever Age

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

How do you approach your fitness and nutrition — as exercise and diet or transformation and lifestyle?

I like the latter because exercise and diet provides the appearance of something temporary and restrictive. You do specific exercises or you change your diet for a specific result.

Transformation and lifestyle are longer term and start with goals. As our maturing population prepares for or enters retirement, setting goals becomes even more important. I watched my mother-in-law slowly become unable to do certain activities because she sat and watched television most of the day.

I am not saying that everyone should be running marathons, but having personal goals with the fitness level to accomplish them can be very fulfilling.

Those goals need to start where you are and incrementally get you to where you want to be.

If walking to the mailbox is difficult, then that is where you start. Goals can be for any number of activities: balance, flexibility or stretching.

The goal most likely is not to have better balance but to be able to travel and walk on uneven surfaces without the fear of falling. Flexibility gives us the ability to catch ourselves and not fall and become injured. Stretching regularly aids us in maintaining our core and not injuring our backs.

Training for life is a positive way to look at it. Whether your goals are to travel, garden, play with grandchildren or go out to lunch with friends, having the strength, flexibility and balance to do those things are important to us.

TrainforLife.me is a customized fitness program organized into 90 day sprints based on a proven PACE method: Practice, Accelerate, Challenge, Elevate. Start training where you are and get you where you want to be!

Be Active in Developing your

Teen’s Health Habits

by Melissa Robbins, Volunteer, the Launch Pad Teen Center

By the time your child is a teenager, they likely have established routines and behaviors. This sense of independence can lead parents to believe these habits are already set in stone. However, there’s still plenty that can be done to encourage your teen to live a healthy life.

Research published in the Journal of Child and Adolescent Behavior found that adolescents who receive support from friends and family show greater improvements in their diet and physical activity.

This means one of the greatest ways to help your teen build healthy habits is to join them on the journey.

A surefire way to ensure your teen starts their day right, according to the American Academy of Pediatrics, is making sure they eat a healthy breakfast. Research shows teens who eat breakfast are more focused than peers who don’t, and they even tend to develop better eating habits.

Have available foods high in fiber (like cereals and whole-wheat bread), calcium (like dairy and soy products) and vitamin

D (like eggs and vitamin D-fortified products, such as dairy and orange juice).

Not every parent or child has time to eat a complete breakfast, but the pediatrics academy notes a quick breakfast is better than none. So parents, have healthy grab-and-go options such as breakfast bars or fresh fruit handy.

Similarly, the National Heart, Lung, and Blood Institute recommends getting kids into the kitchen when you’re cooking to get them interested in

and informed on proper nutrition. Talk with them as you’re cooking about why you’re using this ingredient or that, as well as the nutritional value behind what you’re making.

Besides cooking, the institute also recommends families engage in physical activities together to help encourage children and teens to stay committed to long-term physical health. To keep the whole family engaged, the institute suggests focusing on fun and asking your teen for

ideas when deciding the family’s exercise routine.

The National Institute for Diabetes and Digestive and Kidney Diseases recommends making healthy changes slowly and setting a small number of realistic goals. Instead of shooting for daily workouts right away, start with two 30-minute time slots a week to be active with your family, possibly after dinner or on weekends — walking or biking around the neighborhood or playing tag makes a good start.

Drinks Accelerate

Post-Workout Recovery

After pushing yourself toward the brink on a tough, invigorating run, bike ride or other demanding workout, the first thing you need to do is rehydrate and refuel.

Water usually is the most accessible and effective fluid to turn to for rehydration, but your body needs other resources to recover from the beating it’s just taken.

The following drinks can replenish your stores of important nutrients, which can heal you and prepare you to get sweaty all over again!

CHOCOLATE MILK

This grade-school fixture has gotten recognition for its ability to deliver protein, carbs, calcium and vitamins A and D within a few tasty gulps, especially after 60 or more minutes of physical activity.

Nonfat varieties are best for most people, though some elite runners and other athletes do benefit from consuming whole milk varieties. Eight to 16 ounces about 30 to 60 minutes after you finish working out is ideal, but remember about sugar content within the context of your overall diet.

COCONUT WATER

Sipping the watery fluid found inside young, green coconuts naturally supplies you with electrolytes like potassium, magnesium and lower levels of sodium than what is found in sports drinks. It also delivers some carbs via natural sugars to help you regain energy quickly.

It has a mildly sweet, nutty taste that may appeal to some more than plain water, but remember it has about 40 to 60

calories per 8 ounces, so overindulging could be counterproductive.

VEGETABLE JUICE

Juices containing such leafy greens as spinach and kale, along with other nutritional powerhouses like beets, celery and carrots, bolster you with those natural electrolytes along with nutrients and antioxidants like vitamins C, A, B6, calcium, iron, fiber and folate.

These will promote

muscle recovery along with rehydration; green juices are the best choice.

SMOOTHIES

This is one of the most popular choices, and when done right they’re great for restoring and reviving you after a tough workout.

The most nourishing recipes feature a combination of vegetables and fruit with a healthy liquid and a protein source such as yogurt, peanut butter or a protein powder.

BE WARY, BE THOUGHTFUL

WHEN CHOOSING FOOD

by Vickie Johnston, Owner and Founder, H2O Health

Our food supply is not what it once was!

The second you remove food from a plant, the nutritional value starts to diminish. Today, when we buy food in the grocery store, we have no idea how long it took to get there or whether the temperature was appropriate for the entire trip, which often travels over many days and many

miles by large truck — and even sometimes on large container ships.

We need the minerals and vitamins in our produce to provide nutrients vital to our cells. Without those nutrients it’s impossible to stay well. So many things being done to our food destroys nutrients even further.

Our soils are not what they were years ago, and the chemicals used to

produce maximum crop size often are problematic.

It’s a real battle to stay healthy today. Buying organic, non-GMO (genetically modified organisms) and pastureraised foods gives you a big advantage, as they will start out with a higher nutritional profile.

Just exactly which nutrients are left by the time they get to our table is unknown, but we do

know it is dramatically reduced by 50% or more. Today we need to do everything we can to stay ahead of all that is stealing our health.

I love local farms and farmers markets! We need more of them. When you buy local, you know the food will be a lot fresher. There are great sources in our area to get food that is fresh and grown without toxic chemicals.

Best Vegetables

TO GROW IN FALL GARDEN

by Ken Lain, The Mountain Gardener, Watters Garden Center

You can seed in August by growing your starts in a cool shady spot. Plant seeds deeper in the fall to get them down to where soil is cool and moist.

Beets, Beta Vulgaris, are best grown from seed without disturbing their roots once sprouted. Late summer too early fall is the best time to resume succession planting at two to three-week intervals.

* USDA Growing Zones: 2–11

* Sun Exposure: Full sun, partial shade

Broccoli, Brassica oleracea, grows best in cool weather; is no risk of early spring frost, and as your florets form, the cool autumn air keeps them from bolting into flowers, giving you more time to harvest.

* USDA Growing Zones: 3–10

* Sun Exposure: Full sun

Cabbage, Brassica oleracea. Autumn is

perfect for cabbage because it needs cooler temperatures to form a head. Cabbage needs anywhere from 90 to 120 days to mature, so a fall crop will be most likely if you transplant seedlings in mid-to-late summer.

* USDA Growing Zones: 1–9

* Sun Exposure: Full sun, partial shade

Cauliflower, Brassica oleracea, fall is typically a better time to grow cauliflower as the cool weather keeps the heads tight and tender. Cauliflower often takes 2 to 3 months to mature.

* USDA Growing Zones: 2–11

* Sun Exposure: Full sun

Kale, Brassica oleracea, seeds quickly germinate in warm and cool soil. As fall turns to winter, kale leaves maintain great leaf texture with a flavor that sweetens and deepens.

* USDA Growing Zones: 7–9

* Sun Exposure: Full sun, partial shade

Lettuce, Lactuca sativa, can be planted pretty much all season. Most varieties take less than 50 days to mature; lettuce will require some frost protection.

* USDA Growing Zones: 4–9

* Sun Exposure: Partial shade Spinach, Spinacia oleracea, often bolts in the summer heat. You are going to love growing spinach in the

fall. Spinach only takes about 30 days to mature.

* USDA Growing Zones: 2–9

* Sun Exposure: Full sun

Swiss chard, Beta vulgaris, if you’ve already harvested your Swiss chard as cut-and-come-again, you won’t need to reseed in fall. With just a bit of cool air and water, they’ll ramp back into production.

* USDA Growing Zones: 3–10

* Sun Exposure: Full sun, partial shade

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

1

Frozen hash-style potatoes

1 Egg

Coconut oil

Ground beef (pre-cooked)

tbs Fennel seed

Garlic powder

Black Pepper

salt to taste

Food for Thought

HEALTHY

Recipes

Healthy Homestyle Hash

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Whether single or just by yourself for a few days, embrace the possibilities of tasty, healthy cooking that you don’t have to share. Here’s a little dish just for you.

Heat skillet with coconut oil and add potatoes. Let brown (3 to 4 minutes) then flip. Allow flipped side to brown.

Stir in ground beef, fennel seeds and garlic powder.

1 | Prep Time 15 mins

Clear some room in the pan to fry an egg — crack and add in.

Top with pink salt and black pepper.

Protein is an essential nutrient! It promotes satiety and provides sustainable energy, which makes it a key component of balanced meals. Cooking meats in bulk is a great way to make this macronutrient more readily available. Grill, grind, slow-cook and/or smoke meats and store in glass containers for use for up to four days.

KETO

Limey Avocado Chicken Salad

This zesty, healthy chicken salad combines low-fat chicken breast with healthy unsaturated fat from avocados and olive oil and a simple but zingy lime-infused dressing.

Cooking the meat fresh is ideal, but to save time you can use a rotisserie chicken or leftovers to jumpstart a hearty lunch everyone will enjoy!

CHICKEN

1/2 lb Chicken breast, boneless, skinless

1 tbs Olive oil, extra virgin

1/2 tsp Salt and fresh cracked black pepper, to taste

1/4 tsp Smoked paprika

1/8 tsp Onion powder 1/4 tsp Garlic powder

1/8 tsp Ground cumin 1/8 tsp Chili powder 1/8 tsp Oregano Juice of 1/2 lime

LIME JUICE DRESSING

3 tbs Lime juice

2 tbs Olive oil, extra virgin

1/4 tsp Salt and fresh cracked black pepper, to taste Crushed red pepper flakes, optional

SALAD

1 English cucumber, diced

1 cup Cherry tomatoes, halved

1/4 med Red onion, thinly sliced

1 med Avocado, pitted, peeled, diced Cilantro or parsley

1Combine all chicken seasonings and 1 tablespoon of olive oil into a mixing bowl or resealable bag. Add chicken breast and toss to coat.

2In the meantime, heat a nonstick grill pan or large skillet over medium heat brushed with 1 tablespoon of olive oil.

3Once the pan is heated, add chicken breast and cook on each side approximately 3 to 4 minutes. Remove from pan to a plate and allow to cool.

4While chicken cooks, combine ingredients for the lime dressing into a small mixing bowl. Whisk well to combine.

5Once the chicken breast has cooled, cut into small cubes. Combine in a large bowl with the ingredients for the salad (cucumber, tomatoes, red onion and avocado).

6RDrizzle the lime juice dressing over the top and toss well to combine. Serve the chicken avocado salad immediately or keep a few hours in the refrigerator.

Serves 4 | Prep Time 15 mins (plus time to allow cooked chicken to cool)

4 med Potatoes, try to find evenly sized potatoes

3 tbs Ghee, melted

1 tsp Sea salt

1 tsp Garlic powder

½ tsp Cumin

½ tsp Cayenne pepper

1 tsp Black pepper

2 med Avocados, ripe and halved and seeded

1½ med Limes, juiced

1 tsp Sea salt

4 stalks Green onions, chopped

5 slices Bacon

Preheat oven to 400ºF.

Wash potatoes well and pierce with fork. Place on middle oven rack and bake until skins are crisp and a knife or fork pierces the potatoes easily, about 45 minutes. Remove and let cool for about 15 minutes.

3Meanwhile, place bacon on a parchment-lined baking sheet and bake 18 to 20 minutes until crispy. Remove to a paper towel and crumble when cool

4In a large bowl, combine avocado flesh, lime juice, garlic powder, cumin, cayenne and salt. Mash together until

6-8

PALEO Paleo Potato Skins

Potato skins are so easy and crispy and filled with whatever your heart desires. These are paleo with crunchy bacon and a quick guacamole. Vegan? Leave out the bacon, no problem. Add black beans instead for a dash of protein and flavor.

Time 75 mins

combined and to desired smoothness. Adjust salt and cayenne to taste

Set oven to broil. Slice each potato lengthwise in half and scoop out flesh, leaving about ¼ inch around edges. (Save potato insides for another dish or snack.) Brush inside and outside with ghee and season with salt and pepper. Broil cut side up until brown, about 3 to 5 minutes.

Remove potatoes from oven and place on a platter. Spoon guacamole evenly into each, then top with bacon and green onions. Serve warm.

6

VEGAN

Tasty Refried Beans on Corn Tostadas

Beans are a protein powerhouse that should be a part of everyone’s diet, but particularly for those eating flexitarian or plant-based diets.

1 1/2 cups Refried beans

1 tbs Avocado oil or high-heat oil of choice

8 Corn tortillas

1–2 Avocados

1 head Lettuce, chopped

2 Roma tomatoes, seeds removed and diced

Fresh cilantro Salt as needed

1

To bake tostadas, preheat an oven to 400ºF. Brush a little high-heat oil over both sides of tortillas and place on a lined baking tray.

2Bake for 5 minutes. Flip the tortillas and bake for another 4 minutes.

3Remove from oven and sprinkle with a pinch of salt and allow them to sit

and slightly cool for 3 to 5 minutes. They will continue to harden as they cool

4Reheat refried beans as needed. Spread crispy tortilla with a few spoons full of refried beans, then garnish with avocado, diced tomatoes, lettuce, fresh cilantro or any other toppings as desired

Serves 4-6 | Prep Time 20-25 mins (if heating up canned beans)

1

1 tbs Olive oil

finely diced

cloves Garlic, minced

Ground beef

Carrots, peeled and diced finely

28 oz. cans Tomatoes, crushed

½

½

1

1

12

1

1

2

½

Oregano, dried

Basil, chopped

Crushed red pepper

Salt and pepper to taste

Pasta, elbows or small shells

cups Water, boiling

Cheddar cheese, grated

Romano cheese, grated

cups Mozzarella cheese, shredded

One Skillet Cheesy Pasta and Beef

This quick and easy comfort food meal pleases just about everyone, even bringing back memories of childhood for some. Make it your own by adding more veggies, sausage or even pepperoni to make it a cheesy pizza pasta bake.

Preheat oven to 400° F.

In a large, deep skillet, cook beef until browned for about 5 minutes, crumbling into small pieces. Remove from pan and drain.

Wipe out the skillet, and over medium heat, add olive oil, onion and carrot and cook until soft, about 5 to 10 minutes. Add garlic and cook about 30 seconds, stirring constantly

Add beef back into skillet and stir.

Mix in crushed tomatoes, oregano, basil, crushed

red pepper and a pinch of salt and pepper. Simmer for about 10 minutes, stirring occasionally.

6Add in pasta and water, cover and simmer gently until pasta is just tender, about 10 to 15 minutes.

7Remove from heat and stir in cheddar and Romano cheese and about half the mozzarella.

8Sprinkle with remaining mozzarella and bake uncovered until just melted, about 5 minutes.

HEALTHY

Buttery Chicken Bites with Asparagus

Cook this hearty low-carb recipe for dinner for a flavorful single-skillet meal that’s easy to clean up. If asparagus isn’t your thing try cauliflower, green beans, zucchini or broccoli!

3 Chicken breasts, boneless, skinless; cut into bite-sized chunks

2 bunches Asparagus, rinsed and trimmed

1/2 cup Butter, softened

1 tsp Olive oil

2 tsp Garlic, minced

1 tsp Italian seasoning or Herbes de Provence

1 tbs Hot sauce, optional

1/2 cup Chicken broth, low sodium

1 tbs Parsley, minced

1 tsp Salt

1 tsp Fresh cracked black pepper

2 tsp Onion powder

Juice of 1/2 lemon

Crushed red chili pepper flakes, optional Slices of lemon, for garnish

1

Slice chicken breasts into bite-sized chunks and season with salt, pepper and onion powder. Let sit in a shallow plate while you prepare the asparagus

with chicken bites until fragrant. Remove chicken from skillet and set aside.

2

Wash and trim the ends of the asparagus, blanch them in boiling water for 2 minutes, then soak in ice water to stop cooking unless it’s skinny asparagus.

3Heat half the butter and olive oil in a large skillet over medium-low heat. Gently stir-fry the chicken bites on all sides until golden brown. Prepare them in batches if needed to avoid overcrowding the pan Lower temperature, add 1 teaspoon minced garlic and Italian seasoning and stir and cook

Serves 4 | Prep Time 10 mins

4In same skillet over medium-high heat, add minced garlic and deglaze with chicken broth (or wine). Bring to simmer and reduce to half the volume. Add remaining butter, lemon juice, hot sauce and parsley. Quickly stir to combine.

5Add the blanched asparagus and toss for 2 minutes to cook. Add the chicken bites to pan and stir for another minute to reheat. Garnish the chicken and asparagus with more parsley, crushed chili pepper and lemon slices and serve immediately.

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

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 | Prescott, AZ 86301 928.445.2004

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 A Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442

Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

Joseph A. Savoini DMD PC 1231 Willow Creek Rd. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040

Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166

Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400

Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128

My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959

Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980

Prescott Dental Center 222 S. Summit #2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440

Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

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

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

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

Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

Prescott Periodontics 3124 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Dermatology

Arizona Dermatology Group 2820 N Glassford Hill Rd. No. 103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553

Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546

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

Dietician & Diabetes Care

DSMT Associates 2245 Skyline Dr. | Prescott, AZ 86303 www.dsmtassociates.com | 928.255.4599

Dietitian Nutritionist

Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Ear, Nose and Throat

Prescott Ear, Nose & Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

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

Gastroenterology

Digestive Disease Specialists 5350 Distinction Way | Prescott, AZ 86301 www.prescottdigestive.com | 928.445.4066

General Surgery

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

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

Gynecology

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

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

Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.prescottwomensclinic.com 928.778.4300

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

Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

Health & Wellness Services

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

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700

Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700

Hospital Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

Integrative Medicine & Acupuncture

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

Internal Medicine

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

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

Interventional and Vascular Radiologist

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

IV Therapy

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

Aboost Wellness and Salon 543 W. Gurley S. Prescott, AZ 86301 www.aboostwellness.com 928.910.4111

Thumb Butte Medical Center 87 S. State Route 89 Chino Valley, AZ 86323 www.thumbbuttemedicalcenter.com 928.208.4309

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Massage Therapy

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899

Medical Nutrition Counseling

EON Consulting 1300 N Stoneridge Dr., Ste. 209 Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542

Medical Spa

Skin Perfection Anti-Aging Medical Spa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003

Turney Healthcare 1000 Ainsworth Dr., Ste. B100 Prescott, AZ 86305 www.turneyhealthcare.com | 928.541.7995

Naturopathy

Dr. Barbara Brooks Family Practice 703 W Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264

Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363

Partners in Health Care Naturally 343 S. Montezuma | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

Prescott Naturopathic Medical Group 810 W. Gurley | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

Neurology

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

Neurophysiologist

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

Neurosurgery

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

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

Occupational Therapist

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

Oncology

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

Optometry

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

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

Geiler Eyecare 1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060

M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234

Premier Eye Center 980 Willow Creek Rd., Ste. 202 Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937

Southwestern Eye Center 3192 Willow Creek Rd. | Prescott, AZ 86301 www.sweye.com | 602.598.7093

Williams Eyecare Group, LLC 3250 Gateway Blvd. #152 | Prescott, AZ 86303 www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Orthodontics

Patterson Orthodontics 3033 N Windsong Dr., Ste 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353

Prescott Orthodontics 3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051

Orthopedic Specialist

Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 x112

Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250

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

Pain Management

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

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

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

Thumb Butte Medical Center 6496 E. Highway 69 Prescott Valley, AZ 86314 www.thumbbuttemedicalcenter.com 928.445.7085

The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/ locations/az/prescott/prescott 623.516.8252

Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599

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

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

Physical Therapy

Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

Madsen Physical Therapy 2700 N Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500

Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

Prescott Nursing and Rehabilitation 864 Dougherty St. | Prescott, AZ 86305 www.prescottrehab.com | 928.778.9667

The BioMechanics 1983 Commerce Center Cir. Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

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. | Prescott, AZ 86301 928.776.6400

The Mobile Health Doc 140 N. Granite St. Prescott, AZ 86301 www.themobilehealthdoc.com 928.298.3349

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

Vital Care Center Prescott 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804

Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling

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

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

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

Pathways Counseling, LLC 1000 Ainsworth Dr., C320 Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211

Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com | 928.583.7799

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Start Moving On 914 E. Gurley St., Ste 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245

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

Radiology

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

Recovery - Addiction

Canyon Crossing Recovery 819 W. Gurley, Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254

Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447

MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100

Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595

Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251

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

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

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

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

Surgical Center

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

Urology

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

Prescott Urology 811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282

Q&A Anita Farrelly

RN, BSN, MBA/HCM, FOUNDER, ABOOST WELLNESS

IV VITAMINS AND HYDRATION

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

My favorite quote is: “We don’t see things the way they are, we see things the way we are.” Recognizing when you are worried, concerned, stressed is powerful. Acknowledging what is within your control and what is not, then giving yourself permission to choose the situation how it is, can make a profound difference in your overall health.

A healthy lifestyle is integrating practices that keep us present, self-aware, proactive and empowered.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I was always interested in people, helping them feel better and wanting them to feel “included.” I had some “nurses” who influenced me as a child, and I always looked up to them; admired who they were for people and their families.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY?

My absolute favorite is hot yoga. The heat, mixed in with the music, stretching and low-impact cardio is amazing. You can literally alter the shape of your body with consistent practice. It also shifts your mindset and perspective.

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

I have two teenage daughters, my goal is to have open and healthy lines of communication. As an entrepreneur, sometimes I have to be intentional with putting my work aside and just being with my daughters. Hearing what their challenges are. Spending time doing self-care together, such as getting our nails done or meal planning and grocery shopping together.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Self-care is essential to having a clear mind, motivation,

energy and personal joy. When I recognize what I am needing, and I address it, I am patient, calm, present, loving and a happier mom, daughter, friend and family member.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? To be a stand for others in my community in meeting their own health and wellness goals. Whether it’s losing weight, improving relationships, reaching a career goal, learning a new skill or finding peace in a current challenge.

When others succeed, are inspired to be their best, and I can help guide them in the process — my life and health also improves.

Convenient

Friendly

Affordable

Helpful Caring

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.

EAR,

Dr. Derek

778-9190

Dr. Mark Strasser 778-9190

GENERAL SURGEONS

Dr. Thomas Hirasa 771-1011

Dr. Donald Huang 771-1011

GYNECOLOGISTS

Dr. Katie Campuzano 778-4300

Dr. Luis Fernandez 776-8428

Dr. Josephine Kim 583-1000

Dr. Melinda Martin 777-0070

Dr. Richard Ohanesian 778-4300

Dr. Jeffrey Osburn 778-4300

Dr. Jeanette Pilotte 583-7887

Dr. Cydney Siggins 776-8428

PAIN MANAGEMENT SPECIALISTS

Dr. Bradley Benson 445-4818

Dr. Craig Leicht 445-2700

PLASTIC SURGERY

Dr. Burt Faibosoff 777-5817

NEUROSURGERY

Dr. John Spitalieri (928) 447-7463

ORTHOPAEDIC SPECIALISTS

Dr. Richard Bassett 777-9950

Dr. Francisco Jaume 708-4545

Dr. Bertrand Kaper 778-9250

Dr. Greg Keller 708-4545

Dr. Paul C. Pflueger 777-9950

Dr. Judah Pifer 778-9250

Dr. W. Lee Richardson 777-9950

Dr. Bradley Williams 778-9250

PODIATRY

Dr. Brad Hayman 776-9428

Dr. Evan Simonson 777-9950

UROLOGISTS

Dr. Paul Nguyen 771-5282

Dr. Jeffrey Sanwick 771-5282 Dr. Michael Stanik 771-5282