Prescott Healthy Living - VOL. 3, NO. 10

ImmuneSystemHealth MONTH | PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT | VOL. 3, NO. 10 prescotthealthyliving.com

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CONNECT WITH PASSIONATE READERS WHO ARE COMMITTED to improving — and investing in — their health and wellness. REACH YOUR TARGET MARKET EACH MONTH BY PRINT, WEB, SOCIAL MEDIA, DIGITAL & E-NEWSLETTER OUR AUDIENCE MAY BE YOUR AUDIENCE | PLAY | | RENEW | | NOURISH | Email laurie@roxco.com Prescott.Healthy.Living Visit www.prescotthealthyliving.com PrescottHealthyLivingMagazine

EventsLocal 31

forNutsYou

Pets-the Best Medicine! 32

| PLAY | | NOURISH | MONTH VOL. 3, NO. 10 | RENEW |

The Un-HIIT: Slow & Steady Workouts Win Races

Time to SupplementwithCoQ10? 38

These Fruits & FightVeggiesAging 60

Q&A82

Beware, Be Smart about Halloween Goodies 58

Take the Longview from Rollicking Trail 22

Tools to Cope with Anxiety 50 Your Immune System Loves Relaxation 52

De-stress, Move, Eat & Sleep Well to Build Immune System 62

64

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Don’t Miss Another Family Event 48

Avoid Exercise Boredom by Cross-Training 28

Immune System Health

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

26

34

Get in Tune with your Immune System 42

Help your Immune System with Clean Water 68

Recipes 72-77 health & wellness DIRECTORY 78-81

Probiotics Can Help Dental Patients 44 Arm your Body to Fend off Foreign Invaders 46

Under the Weather? These Tricks May Help 24

Insider Secrets your Landscaper Won’t Share 70

A Rundown on Prescription Drugs for Weight Loss 40

Is your Immunity Waning? Look for These Clues 16

Is Teeth Whitening Safe & Effective? 56

Herbal Tea Comes with Benefits 66

36

Improve your Mind with Exercise 20

4 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

CONTENTS

21 Days of Autumnal Self-Care 30

Know When to Retire your Athletic Shoes Ready your Immune System for Fall & Winter

Overall Health Boosts Immune System

ur immune system is one of the most important allies we have for maintaining our health — second only to our brains. It protects us against viruses, bacteria, parasites, funguses, toxins and even some forms of cancer.

But everything doesn’t always go according to plan and you may find yourself facing an illness, whether it’s mild or severe.

TO

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Bea Lueck, General Manager

EDITORIAL

CORPORATE OFFICE: 1919 N. Trekell Rd., Suite C Casa Grande, AZ 520.509.100085122

Terry Scheib, Delivery Manager

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

Better health needs to be approached holistically and our immune health is no exception. The best way to support it is with a nutritious diet, consistent physical activity and leading as calm and stress-free life as possible. Live well,

PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928.350.8006

Blake Herzog, Staff Writer

O

6 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

ASSOCIATE PUBLISHER

Valerie Demetros, Staff Writer

EXECUTIVE PUBLISHER

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! Publisher SELF-CARE

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prescotthealthyliving.com Laurie Associate

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When this happens and even before, our natural reaction is to look for specific foods, supplements, herbs or other “sure things” to bring our immunity roaring back to life. Some may do this in lieu of making a commitment to living an all-around healthy lifestyle.

Don’t Be Immune

Laurie Fisher

VICE-PRESIDENT, OPERATIONS Bea Lueck

Julie Turetzky, Director of Public Relations

But while research has found evidence that many nutrients and some herbs can benefit our immune system, its complexity makes it extremely difficult to pinpoint exactly what will consistently improve its response at any given time or against any specific invasive particle, also known as an antigen.

OPERATIONS

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10 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 Advertiser Index A Better You IV Bar.......................................... 57 Aboost Wellness and Salon ................................. 43 Cardiac Care 41 Cathy Clements - Nutritionist 67 Gourmet Beef 67 Grab Bars Etc. 55 H2O Health 63 Hooper Family Dental 47 James Family Prescott YMCA ................................ 17 Jodi Gilray Pediatric Therapy ................................ 53 Keep Smiling Family Dentistry .............................. 29 Lynell & Company ............................................ 51 Melinda M. Martin, M.D. 55 MTO Janitorial, LLC 37 Optima Medical 5 Prescott Outpatient Surgical Center 83 Prescott Women’s Clinic 9 Salud Spa 51 The Doctor’s Office ......................................... 45 The Natural Healing Garden................................. 69 Thumb Butte Medical Center ................................ 11 Turney Healthcare .......................................... 53 Vibes Juice Bar 69 Watters Garden Center 65 Wilson Aesthetics Beauty & Wellness 7, 84 Women’s Health & Wellness 57 Woodside Homes 19 Yavapai Humane Society 25 | PLAY | | RENEW | | NOURISH | Email laurie@roxco.com VisitPrescottHealthyLivingMagazineprescotthealthyliving.comPrescott.Healthy.Living in the next issue HEALTHY SKIN

THREE LOCATIONS TO SERVE YOU PRESCOTT 3124 Willow Creek Rd. 92 8- 445 -70 8 5 PRESCOTT VALLEY 6946 E. Hwy 69 928-775-9007 CHINO VALLEY 87 S. State Route 89 www.thumbbuttemedicalcenter.com928-208-4309 We treat you like our family MULTI-SPECIALTY MEDICAL CENTER & CLINIC • ALLERGY CLINIC • BRAIN & SPINE CENTER • CARDIOLOGY • CLINICAL PSYCHOLOGY • CT SCAN & X-RAY • DERMATOLOGY • FAMILY CARE • FOOT & ANKLE SURGERY • GASTROENTEROLOGY • GERIATRIC CARE • HIGH-END RADIOLOGY CENTER WITH MRI • INTERNAL MEDICINE • RADIOLOGYINTERVENTIONAL(LARGE BORE MRI) • MEDICAL LABORATORIES • NATUROPATHIC MEDICINE /HOLISTIC MEDICINE • NEPHROLOGY • NEUROLOGY • PAIN MANAGEMENT • PHARMACY • PRIMARY CARE • URGENT CARE / WALK-IN CLINIC • UROLOGY • VASCULAR SPECIALISTS AND WOMEN’S HEALTH SERVICES: WE WELCOME: Veterans | New Patients | Most Insurances | Workers’ Comp

Jodi Gilray-Szostak

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

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are GardenbeDuringmillionsbyandnationally.featuredHispodcastYouTubechannelthesamenamehaveofdownloads.theweekhecanfoundatWattersCenterinPrescott.

Anita Farrelly & Jessica Dickinson

Cathy Clements is a certified personal trainer and nutrition coach. She has onyouenergy.40helpingandchallengesexperiencedinherfitnessnutritionandiswomenoverregaintheiryouthfulShewillmeetwhereveryouareyourjourney.

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.

Ken Lain WattersOwner, Garden Center

PT, DPT, c/NDT, Jodi

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

Carl Johns 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.

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.

Vickie Johnston Owner and Founder, H2O Health

LocalHEALTH

12 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

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

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

Founder & Medical Director, Thumb Butte Medical Center

Cathy Clements

Dr. Hojat Askari

Heather Burgoyne Owner, Soar Pilates

Coming from the fashion industry’s highly stressful work Heatherenvironment,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.

Gilray Pediatric Therapy

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 TreatmentNeuro-Developmentalin(NDT)in2011.

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

Carl Johns LMT, Mountain Medicine

footallergymedicine,medicine,specializingprofessionalsinfamilyinternalcardiology,treatmentandandanklesurgery.

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.

Dr. Anson Hooper HooperDDS, Family Dental

AboostCo-Founders,Wellness

Aymee Wilson

Bailey Zygutis

Aymee Wilson is an RN and aesthetic injector, and owns kindnesstreatedwhereandfor2010CommunityfromAesthetics.WilsonShegraduatedEstrellaMountainCollegeinandfoundapassiontheaestheticindustrycreatingaspacepatientscanbewiththeutmostandrespect.

Elisa Oliver-Nielsen MA, Registered Dietician Nutritionist

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, Owner & Founder, Wilson Aesthetics

Blayne Soriano

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 programscustomizedthatteach them to more fully enjoy the benefits of good health.

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.

Nutritionist and Personal Trainer, Vitruvian Fitness

John Murphy

MakeFounder,100 Healthy

John Murphy is chairman of the Prescott Commission on Well-Being and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity though nutrition and gardening education. He’s a proud husband, father and real estate agent.

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 Marketing Manager, Yavapai Humane Society

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.

Level 2 CrossFit Coach and CrossFit Kids Coach

ENTHUSIASTS

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.

13PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

Chrissie Seals WHNP, Salud Spa

FEATURE

IMMUNESYSTEM

against harmful bacteria and germs before they root themselves within your body without sending the same response when you eat an almond, for instance.

including vitamins B6, C and E. Talk with your doctor about whether you should onessupplements,takewhichandhowmuch.

* Stress — Some studies have suggested being under emotional stress can leave us more vulnerable to infection and illness. You can

15PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

ontinued concerns about otherspecificherbs,immunetocottagemaladiesdiseasesinfectiousandotherhavefueledaindustrydevotedhelpingus“boost”oursystemswithsupplements,foodsandinterventions.Butitisn’tthatsimple.Ourlevelofimmunityisbasedonanextremelycomplexcollaborationbetweenmanydifferenttypesofcells,andscientistshaven’tbeenabletoestablishanyprovenlinksbetweenaspecificdietorlifestylechangeandanimprovedimmuneresponseinstudiesonhumans,accordingtoHarvardHealthPublishingandothersources.Still,wedon’tactuallywantourimmuneresponsetobetoostrong,asoverreactionstoharmlesssubstancesleadtoallergies,autoimmunedisordersandchronicinflammation.Whatservesusbestisabalancedimmunesystemabletomountarobustcounteroffensive

* Diet — Consuming a wide variety of foods while focusing on fruits, vegetables, legumes, whole grains, healthy fats and lean sources of protein has long been tied to improved heart, brain and gut health and is believed to affect immunity, as well.

In some particularlycases,aswe age, it can be beneficial to add some throughimmuneknownmicronutrientstoaffectourresponsesupplements,

Boosts

* Vaccines — These have been healthrecommendedimmunizationssureinfections,responseboostprovenscientificallytosignificantlyourimmunetospecificsobetogetallthebyyourcareprovider.

While coming up with a precise cocktail of the correct food and vitamins, exercises and other actions for immune health has proven elusive, most experts agree that sticking with an overall healthy lifestyle is the best strategy for maximizing your immune health.

control how it affects your body to a large degree through such acts as onratherfocusedandsupportiveactivity,meditation,relaxation,physicalcultivatingrelationshipskeepingyourmindonthepresentthandwellingthepastorfuture.

C

* Exercise — Regular physical activity benefits nearly every dimension of your health and also may aid your immune system in particular by improving your circulation, which makes it easier for T cells and others involved to fivestrengthexercise,ofgetrecommendationcausesubstancesandthroughouttravelthebodyfindinvasivebeforetheyaninfection.Themostcommonistoatleast30minutesmoderatetovigorousincludingtraining,daysaweek.

* Sleep — Just like everything else your body does, your immune system regenerates and repairs itself while you slumber. Seven to eight hours of sleep each night is the sweet spot for most of us, and don’t forget the hour or so it can take for us to wind down enough to hit that target.

by Blake Herzog

OVERALL HEALTH

* Fatigue — If you’re getting enough sleep at night but still struggling to stay awake during the day it could be tied to your body trying to conserve its energy because it’s pushing itself harder than it should to keep the upper hand in its battle against infectious and toxic agents.

system is seemgermsmobilizingcontinuouslyitselfagainstitcan’tquitetovanquish.

* Persistent mild fever

* Digestive problems

signs of a compromised immune system come from these organs. Extended bouts of diarrhea or constipation, frequent bloating and gas can all be linked to a reduced presence of healthy bacteria and other microorganisms not keeping up with invaders that can harm your digestive and other bodily systems.

* Frequent infections — If you experience frequent colds, flu and other infections that seem to take forever to clear up even with treatment it could be due to ortowhichimmunodeficiency,anisoftenlinkedachronicdiseasecondition.

16 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

* Rash and itchy skin — Your skin is the first and most important barrier against infections not tied to what you breathe or eat. When it’s inflamed with a rash that won’t abate or it’s dry and itchy it may not be able to protect you as much as it should.

Sometimes the signals your body gives you on this front may seem unambiguous, but there are more subtle symptoms that can also point to a struggling defense that could jeopardize your overall condition.

— Since 70% to 80% of our immune cells hang out in our gut, it’s not surprising many warning

LOOK FOR THESE CLUESImmunity Waning?

our immune system is the biggest safeguard you have for your health and well-being, so it’s important to know how well it’s functioning for you.

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

If you’re experiencing these issues, consult your physician about whether they’re indicating weakened immunity or another health issue:

IS YOUR

Y

If you find that your temperature is consistently hovering just above symptomsnoticingspot98.7-degreethesweetbutyouaren’tanyotheritcould still mean your immune

FEATURE

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In the long term, exercising also can improve memory.

21PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 Improve

brain that relieve stress and pain. They also reduce levels of stress hormones, cortisol and adrenaline.

In a recent survey, researchers surveyed more than 3,000 Americans who exercise regularly. Those who became less active because of pandemic restrictions reported more depression and poorer mental health as opposed to those who kept up

Regular exercise gives you a jolt of serotonin, dopamine and noradrenaline, all of which make you feel good, but they also increase production of the growth hormone brainderived neurotrophic factor (BDNF). And BDNF plays an important role in forming new brain cells and new connections in the hippocampus, which is a crucial memory segment of the brain.

Studies show that 30 minutes of exercise each day can create a sense of calm that continues for several hours and can help you sleep better.

You can destress by practicing yoga, tai chi, walking, gardening, Pilates, weightlifting and more. Even modest levels of physical activity, like daily walking, can pay significant dividends.

So, get out there and work up a sweat, focus on yourself and clear your mind. You deserve it.

xercise chemicalsendorphins,releasestheinthe

You already know how important exercise is for your physical health, benefiting your heart, flexibility and maintaining a healthy weight. But your mind is also harvesting the benefits of exercise.

your Mind EXERCISEwith

a workout routine.

to helping form and retrieve new memories, helps you take things from your memory and put them together in new ways. In other words, it benefits your creativity and imagination.

E

The good news is that there is not just one exercise or sport working its mental magic

E xercise can also boost your creativity since the hippocampus, in addition

Rollicking Trail Take Longviewthe FROM

but it’s just an appetizer for what you’ll see from the Longview Trail.

G

When the trees and shrubs fall away you’re in the middle of a vast, gold-hued grassland with horizons to the Granite Dells and Glassford Hill all the way out to glimpses of Red Rock Country and, on the clearest days, Mount Humphries by Flagstaff.

you continue along the trail, one of the factors that earns it a “moderate” difficulty rating, though experienced hikers will likely find it easy to complete. As you approach the eastern end there are a few switchbacks some may find challenging.

There still are plenty of rocks to watch out for as

Besides the vistas, the other great thing about this trail is its connections.

The curviness of its route makes the Longview a hit with mountain bikers as well as hikers and trail runners, careening between pinyons and oaks, rocks and bushes. The dirt surface looks primitive but feels solid as you traverse it.

It can serve as a great warmup or cooldown for kids of all ages playing on the sports fields of Pioneer Park — the Longview feeds right into its trail system at its eastern terminus. Just beyond is the EmbryRiddle Trail, which crosses state Highway 89 to reach Heritage Park and Willow Lake. All these trails, including the Longview, are part of the iconic Prescott Circle Trail.

All told, the Longview Trail is an excellent location for an out-andback adventure or a longer odyssey through Greater breathtakingPrescott’slandscape.

! !j!F j LongviewTrai W am Va e Rd P e cott C cle Trail P ONEER PW W LLIAMSON VALLEY RD Longview Trail 0 4800 00 Fee E on 5419 5547 1 78 M e 475 To a E eva on G /Los ® F d d b m p www om ! j P k ng Lo ! Tra h d Long T a S eams Presco C c e T M Roads 1 78 Mi es úT ne 10K Loop P oneer Pa k Scen Over ok ToLegacy Trail

This short but eventful singletrack starts at the gateway to bucolic Williamson Valley, climbing down one ridge and up another on a path often hugged by juniper and other scrubby vegetation.

22 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

ranite ofanchorsMountaintheskylinewesternPrescott,

PrescottofCityMap:|HoskingChrisPhoto:

The trail is maintained by the City of Prescott, which plans to link it to Granite Basin’s trails with a new trail and additional parking at the east trailhead.

It also connects to a tangle of shorter trails you can explore in Pioneer Park just to the east, including the Legacy and Brownlow, which build on the stunning horizons you’ve already witnessed.

Uses: Hiking, mountain biking Distance: 1.78 miles

Level of difficulty: Moderate

To reach the west trailhead at the northeast corner of Pioneer Parkway and Williamson Valley Road from Courthouse Plaza, take Montezuma Street north, following it as it becomes Whipple Street and then Iron Springs Road. After 3 miles turn right onto Williamson Valley Road and follow it for almost another 3 miles until reaching its intersection with Pioneer Parkway. Turn right into the unpaved parking area just after the parkway, in front of the blue “Welcome to Williamson Valley” sign.

TRAILLONGVIEWPLAY

Elevation: 5,419 feet to 5,547 feet

This short stretch is a major link to some great long hikes, chief among them the 56-mile Prescott Circle Trail, which can be completed in segments or, if you’re hardcore, in a one- or two-day journey.

Parking fees: None

With this month’s issue on immune health, it seems the perfect opportunity to share what I do when I’m under the weather.

As I write, I beingrecoveringamfromsickforover a

Om by Moon Juice, Wellness Formula by Source Naturals and Propolis Throat Spray by BeeKeeper’s Naturals. I double down on consuming whole berries high in antioxidants and likely go overboard in making cold pressed juices loaded with celery (cleanses and detoxifies), cucumber (hydrates), parsley (antiviral properties), ginger (heats and metabolizes the system) and lemon (superstar that reduces

24 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

by Heather Burgoyne, Owner, Soar Pilates

month! I have been battling a chronic case of laryngitis (worst possible thing for a Pilates instructor), a sinus and ear infection.

I am not a doctor, a nutritionist or an expert on immune systems. However,

the need to hydrate. Then it’s onto warm lemon water with honey (which soothes my throat) followed by a cup of green tea or matcha. I usually avoid coffee when sick as it over stimulates my system, but the caffeine headache is a real thing and I find even if I don’t finish that cup of tea, it is a ritual I need. I tend to load up on supplements. I love SuperPower and Magnesi

rollingPilates,bejournal,meditate,allcarebytwiceroutinethemappetizing,arethecomfort.surprising.bread,lotsandantioxidant,inflammation,vitaminCalkalizesthebody).Ieatmostlysoupswithofbroth,eggsandalsowhichmayseemThesefoodsareTheygivemejustrightamountofenergy,nutritious,alwayssoundandIcandigestwithoutanytrouble.Ialsoupmyself-care—showersusuallydaily(hotfollowedcoldrinse),upmyskinroutine,useicerollersoveranddrybrush.Istilltaketimetodaydreamandaswellasmove,itfiveminutesofstretching,foamoralightwalk.

A s soon as my feet hit the floor, I drink the glass of water I’ve left by my bed. Think of how many hours it has been since you had a sip of water — add in sickness, extra vitamins or medications you might be taking, I find it amplifies

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These Tricks May Help

I can confidently say I am a health and wellness enthusiast and find these little routines help me feel more at ease from a cold, flu or just down and feeling depressed.

UNDER THE WEATHER?

928.445.2666 | www.YavapaiHumane.org Create your own memories with your new best friend!

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of your endorphins, but strenuous exercise can also trigger cortisol and other stressrelated hormones that blunt their effect and leave you less cheery than you would be otherwise. The steady, prolonged pace of LISS may deliver better results than HIIT with this important dimension of your overall health.

* Low-impact or recovery workout — With the exception of running, most LISSlevel workouts can be considered low-impact for joints, making them a good fit for those with joint pain and injuries, as well as for active rest days between HIIT sessions.

Despite its name, LISS workouts typically consist of any yieldsimprovesmarathon.ofisendurance60hour,pacethekeygetsorleveltoheartexercisemoderate-intensitythatpushesyourratetoabout50%70%ofitsmaximum—jogging,swimminganythingelsethatyoutothatlevel.Theistobeabletokeepactivitygoingatthatforatleasthalfanstretchingitto45tominutesovertime.LISSisessentiallytrainingandidealbeforeanykindracefroma5KtoaItburnscalories,hearthealthandalltheotherbenefits

Win Races

B

y comparison, most types of “traditional” exercise fall into an opposite category that has its own acronym: LISS, or low-intensity, steady state activity.

that come with keeping yourself in shape, with many of its own upsides:

27PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

High-intensity interval training, or HITT, revolutionized the fitness world about a dozen years ago when it was introduced as an efficient, effective way to pack all the benefits of physical activity into as little as 10 to 15 minutes.

* Builds fitness for beginners — Those trying to themselveseaseout of a sedentary lifestyle will probably find LISS workouts a lot more approachable than turbocharged interval training that demands 100% effort and can lead to injuries for less experienced athletes. With the right footwear, nearly anyone can start walking half an hour two or three times a week; a great gateway to starting and meeting more fitness goals!

* Mental health — Any kind of physical activity can increase the flow

SLOW,WORKOUTSSTEADY The Un-HITT:

BoredomExercise

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One study from the University of Wisconsin found that athletes who specialized in one sport had an 85% higher chance of injuries than those with multiple activities.

cross-trained had greater muscular endurance than those who only ran or only lifted weights.

Regularly swapping out your workouts can boost your overall performance in and out of the gym. One study of 600 female soldiers found that those who

BY CROSS-TRAINING Avoid

One of the greatest benefits of cross-training is the reduced risk of injury.

But don’t let this scare you.Although some crosstraining businesses are all about the inmusclesyourreasoncampsessionstennismixingsupportpairinghavecross-trainingkeep-movingintense,atmosphere,doesn’ttobesuperintense.Atitscore,it’saboutworkoutsthateachotherlikeyogaintoyourscheduleorswimwithyourboot-classes.Theprimaryistohelpimprovegoalsbyhittingthataren’tusedyourtypicalworkouts.Ofcourse,thisdoesn’tmeanchoosingjust

Cross-training also helps increase strength, power, speed, endurance, agility and balance. Bonus: Mixing it up also helps you crush gym boredom.

anything to add to your schedule. Think about your exercise goals and what would complement your established routine.

When you repeat one type of exercise for an extended period, your muscles, joints and bones are constantly under the same stress, which increases the risk of injury. Cross-training can help prevent injuries by allowing your body to use different muscle groups.

Variety is the spice of life. And nowhere does that apply more than your workout schedule. It’s too easy to get into a rut doing the same exercise routine every time.

ut whether you are rowing,weightlifting,spinning or running, the answer to a better workout and better results may be cross-training. Essentially, cross-training involves integrating several different fitness methods that complement each other into one fitness regimen.

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2. JOURNAL YOUR INTENTIONS FOR THE SEASON.

8. VISIT MORTIMER FARMS’ CORN MAZE AND PUMPKIN FESTIVAL.

9. CREATE YOUR OWN

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5. PLAN YOUR COLDWEATHER EXERCISE

LIGHT WITH YOUR FAVORITE FALL SCENTS.

16. HOLD A Days OF

4. BAKE WARM FALL DESSERTS AND DINNERS.

he ways we practice self-care should also align with the season. Here are some great ways to pamper and support yourself as autumn brings new pleasures and challenges:

30 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 PLAY

6.ROUTINE.MAKEAND

3. GET OUTSIDE TO SOAK IN THE WANING DAYLIGHT HOURS.

1. MAKE YOUR FALL BUCKET LIST.

CANDLES

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7. SMEAR PUMPKIN ON YOUR FACE — IT’S GREAT FOR IT!

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t’s quite possible that one of the ways to improve our immune system is wagging its tail at you right now.

Stress is unavoidable for most of us, and it’s known to harm our immune system, making it harder to fight off infections. Having pets helps to reduce stress in ways as simple as sitting and petting them.

Having a pet also correlates to better emotional well-being for those who may have mental health issues. Seventyfour percent of pet owners surveyed stated they had significant improvement to their mental health/stress levels from having a pet.

may be dealing with. A study was done in which volunteers spent time petting a dog — the results showed a substantial boost in salivary levels of an immune antibody called IgA, which is a major component in our immune protection. A win/win for both humans and dogs!

by Loree Walden, Marketing Manager, Yavapai Humane Society

If you’re looking for a furry family member

to add to your family, visit yavapaihumane. org to see the available animals just waiting to make a difference in your life! Go ahead, get a pet for the health of it!

Whether it’s to help increase our physical activities, companionship,providehelp with socialization, or to help reduce stress, our pets are giving us far more than we probably realized.

A cat curled up in your lap while you cuddle with it almost immediately lowers your blood pressure, which is usually increased from any stress or problems you

I

Over 65% of U.S. homes have at least one pet. Through the years we’ve learned there are several health benefits related to having a pet. Some of those include lowering our blood pressure, exercising more and helping with social isolation.

PLAY

32 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

Pets—the Best Medicine!

Taking your dog for a walk and getting away from all the stress triggers is another way to help you feel better both mentally and physically. A nice walk gets your blood flowing, which helps your circulation, which is tied to your immune system!

There also are studies showing that having a pet may lower our risk of developing allergic diseases. In a 2012 study, it was found that contact with any pet at a young age was related to a reduced risk of developing eczema, an allergic skin condition.

They make our lives better in so many ways. The best of which is receiving their unconditional love and devotion.

IN THE NEXT ISSUE Art & Decor Email laurie@roxco.com Visit www.nazluxuryliving.com northernazluxurylivingmagazine northernazluxuryliving LIFESTYLE • WELLNESS • DESIGN

34 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 PLAY

If you don’t replace them in a timely manner they can hurt you much more than they help you.

We know how it is. You get attached to your running, walking or cross-training shoes when they work for you — and replacing them isn’t exactly cheap.

ATHLETICSHOES TO RETIRE YOUR

ut shoes can only withstand so much use before the features that protect you from injury start to break down, and the more active you are the sooner it happens.

* Midsole — The cushioning foam just above the tread is critical for protecting your joints and has a shelf life that

* Heel counter — Another warning sign is when the rear part of the shoe that supports your heel and ankles breaks down and caves in when you pinch the sides of the back of the shoe.

hours, approximately six months of regular use.

* Mileage — If you’ve put anywhere from 300 to 500 miles on them you should start

* Pain — If exercising hurts and you’re not quite sure why, scrutinize your shoes.

35PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

checking for the signs of wear and tear outlined below, and once you’re approaching 450 to 500 miles it’s probably time to let them go. You can use a tracking app to gauge how far you’ve gone. Otherwise, note the date you purchased them because it takes about four to six months for most to reach that 80replacingbutforbecauseharderCross-trainersmilestone.aretopredictthey’reusedvariedmovements,Nikeadvisesthemafterto100workout

T here are several indicators you can look for to know when it’s time to start shopping:

B

includes some loss even if it’s not being used. When you press on the midsole you should be able to feel it compress. If there’s little to no give it’s time to ditch them.

* Outsole — This includes the tread found on any athletic shoe. It could be worn down and often you see uneven wear due to such things as your stride and how you land. If any part of it is close to wearing through you need to replace it before you start to rack up overuse injuries.

Know When

* Eat a nutrient-packed diet (lots of fruits and vegetables). Immuneboosting foods: yogurt,

A

36 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

* Get sunshine and soak in the vitamin D. It helps your body make antibacterial proteins and increases your efficiency at killing

* Up your vitamin C doses. Eat andfruits,cranberries,morecitrusleafygreensbellpeppers.

viruses and bacteria. As needed, consider a supplement (600 to 2,000 IU or international unit), but really, where is there a better place to get outside than here?

It’s also very important to move your body; fit exercise in four to five times a week. This can be a two-for-one if you do some outside because you’ll be capturing some vitamin D goodness.

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

O ther things to keep your immune system healthy:

* Don’t run yourself down. Remember you can say “No.”

Hydration is a key component. It’s not always easy getting enough water intake when it’s cold outside. I recommend drinking half your body weight in ounces of water daily.

* Get enough sleep — seven to nine hours for adults; nine to 12 hours for children ages 6 to 12.

YOURSYSTEMIMMUNEFOR

ReadyFall & Winter

PLAY

oats and barley, garlic, shellfish, tea, beef, sweet potatoes and mushrooms.

s we enter fall months followed by winter, taking care of your immune system is of optimal importance. These are the traditional cold and flu months, and we need to remember COVID is still at hand.

Let’s build up our body’s natural defense system.

Lastly, minimize stress. The actions listed support stress relief while helping you maintain a strong immunity.

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RENEW

For those looking to decrease the frequency, severity and duration of migraines, some studies have shown the antiinflammatory properties of CoQ10 supplements can give relief.

FERTILITY HELP

MIGRAINE RELIEF

A separate study paired CoQ10 with magnesium and riboflavin and showed results in reducing migraine pain and impact. Of course, you’ll want to check in with your doctor.

As far as male fertility, sperm also are susceptible to the effects of oxidative damage, which may result in reduced sperm count, poor sperm quality and infertility. Various studies have established that supplementing

SUPPLEMENT WITH

In a continuing study, people living with moderate to severe heart failure who took daily CoQ10 supplements had a 42% reduced risk of their first major adverse cardiovascular event (MACE). Participants also had a 43% decreased risk for heart-related deaths.

by Valerie Demetros

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CoQ10 has theseconditions.withwiththatmeatseggs,mackerelorcanThenecessarytoAlzheimer’s,diseasessuchdisease,conditions,less.andinflammatoryanti-properties,asweageweproduceCertainhealthincludingheartcancer,diabetesandneurodegenerativeasParkinson’soralsocanleadlowerlevelsofCoQ10.Sometimes,itmaybetosupplement.essentialnutrientbefoundinpillform,inoilyfishlikesalmon,andsardines,ornuts,chicken,organandwholegrains.SomeresearchsuggestssupplementingCoQ10mayhelpseveralage-relatedAfewofbenefitsinclude:

A study in the American Journal of Clinical Nutrition found that participants who took CoQ10 had improved heart health when compared to those who took a placebo.

Female fertility decreases with age because of a decline in the number and quality of available eggs. As you age, CoQ10 production slows, which makes the body less effective at protecting the eggs from oxidative damage. Studies show that supplementing with CoQ10 helps and may reverse the age-related decline in egg quality and quantity.

HEART HEALTH

oenzyme Q10, or CoQ10, is a nutrient naturally produced by the body and connected to energy production. A powerful antioxidant, it protects your brain, heart and muscles.

39PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

with CoQ10 can improve sperm quality, activity and concentration by increasing antioxidant protection.

Time to

LOOKINGYOUNGERSKIN

Your skin is the largest organ in your body, and harmful elements can lead to reduced skin moisture and protection from likelyCoQ10peopletheraysdamageshowndirectlyprotection.andproductionbyandthetothinningantagonists,environmentalaswellasoftheskin.ApplyingCoQ10directlytheskincanreducedamagefrominternalexternalagentsincreasingenergyinskincellspromotingantioxidantCoQ10appliedtotheskinhasbeentoreduceoxidativecausedbyUVandevendiminishdepthofwrinkles.Onestudyfoundthatwithlowlevelsofseemtobemoretodevelopskincancer.

CoQ10?

Be aware that the supplement can make some blood-thinning medications less effective, so discuss this with your doctor.

byRENEWChrissieSeals, WHNP, Salud Spa

Saxenda is an injectable medication that helps

he key to successful weight loss determination.is We all know the healthy behaviors we should be doing: exercise, healthy eating, drinking enough water. Prescription medication may be a tool that helps an individual stick to the plan. What medications are available?

The combination has been studied with successful weight loss up to 18 months and may be a better option for some patients. Topiramate has many side effects, and its use should be carefully discussed with a medical provider.

Contrave is a weight loss medication that was initially approved in 2014 in the United States. It is comprised of bupropion, an antidepressant, and naltrexone, a medication used to treat addiction.

healthiertransitionforchangeswithboostthepatientsmayMedicationprogram.weight-lossabeneficiallossformedicationPrescriptionweightmaybetosuccessfulgiveadditionalthatcoupledlifestyleallowsasuccessfultoaweight. 40 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

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The effect of Saxenda is not immediate, it takes about two weeks to begin to work. There are risks and side effects that must be discussed with your medical provider prior to considering this medication.

Phentermine may raise blood pressure and heart rate or interact with other prescribed medications, alcohol or over-thecounter medications.

Contrave suppresses the natural good feeling an individual feels after eating certain foods or overeating.

Prescription Drugs A RUNDOWN ON for Weight Loss

patient lose on average 10% of their body weight over six months. This prescription injectable works by creating a feeling of fullness and decreases appetite.

Combined with other healthy behaviors, patients often lose 10 pounds in the first month. In recent years, Qsymia was developed, which is phentermine and topiramate, a neurostabilizer, combined

The most popular and widely used medication for weight loss is phentermine. It is a controlled substance, labelled by the FDA as an appetite suppressant and recommended for short-term use in patients who qualify medically.

and touted as the most effective of prescription weight-loss medications.

Success in clinical trials was a 4% weight loss in about four months. As with all prescriptions, there may be side effects, and this medication may not be recommended for all patients.

928 -759 -7009 3185 N. Windsong | Prescott Valley, AZ 86314 www.cardiaccare.info We Focus on the Overall Well-Being of our Patients! Cardiac Care offers a full range of treatment and diagnostic services to monitor and assess the health of your heart. Ultrasounds • Cardiac Event Monitors Nuclear Stress Testing • Self-Referrals Accepted We want to help as many people as possible, and we don’t want a referral to stand in the way of your health. SAME DAY APPOINTMENTS BASED ON URGENCY Our goal is to provide the best medical care in a timely, compassionate and efficient manner, focusing on the overall well-being of our patients. Dr. Nitin Patel, MD, FACC Dr. Patel has been serving Northern Arizona residents since 1996 as a cardiologist. He came to Northern AZ after completing a Cardiology Fellowship at the University of California Los Angeles. Dr. Patel’s post-graduate training included an Internal Medicine Residency at Michigan State University, in Lansing and Flint, Michigan.

Of course, you should consult your doctor or

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by John Murphy, Founder, Make 100 Healthy

* Vitamin D3 * Vitamin C * Zinc * Magnesium * Glutathione probiotic * Quercetin * Probiotic

naturopath to customize your immune support program, as well as adding or subtracting to this list, based on your unique body needs.

The simple answer is to eat natural, nutrient-dense food, stay hydrated and keep physically active. But even those who do these things have deficiencies of the 90 essential vitamins and minerals needed for a fully functioning body.

with amino acids that can help you boost your immune systems performance. Here’s my daily supplementation mix:

WITH

In today’s times, it’s so important to build a proactive and protective defense shield against virus and disease. That’s how we build natural immunity against many potential threats to our health.

What exactly is your immune system? According to Medical News Today, the immune system is your body’s tool for preventing or limiting infection. It consists of a vast network of cells, organs, proteins and tissue throughout your body.

he greatest thing you can do for your health and well-being is to keep your immune system in top condition. A healthy immune system protects you from illness, disease and infection. It also feeds and nourishes your body’s own cells to fight against foreign substances.

The foundation of a healthy functioning body

Get in Tune

Our immune system is an incredible tool that supports long-term health and wellness. Tune into your immune system and give it the tune up it needs to give you the most protection possible.

So now that you know this, how can you increase and build your immune system?

The good news is that there are supplements

is a strong and balanced immune system. That’s why those with a healthy immune system seem to fight illness better and have less disease than those with compromised immune systems.

Immune System YOUR

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* Prophylaxis

As a health care provider and with COVID-19 in the not-so-distant past, immune system health is likely at the forefront of most of our minds.

* Pulpal infection

by Dr. Anson Hooper, DDS, Hooper Family Dental

* Periodontal infection

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While the use of these medications to target oral conditions is indicated, they have a systemic effect and it’s important that patients treat those. One of the ways we mitigate the side effects of the medications is with the use of probiotics, which we highly recommend for every patient taking an oral antibiotic.

A s we care for our health, it becomes increasingly important that we know what medication we are putting into our bodies, why we are taking it, and how we can best combat and alleviate known side effects.

* Abscess

* Fungal infections

It’s not a secret that as a dental health care provider, I see and treat everything from sinus infections to yeast infections. Antibiotics and antifungals are often the drugs of choice to mitigate these infections.

Probiotics HELPCAN Dental Patients

These are just some of the uses of antibiotics for dental-related treatment. Prophylactic use of antibiotics prior to dentalrelated treatment also is indicated at a different dose for those with prior cardiac issues, inplaysimmunebestaboutcare.requireasdifferunderstandit’streatmenttheartificialandimmunocompromisedarethosewithjoints.Whilewealldeservebesthealthcareandavailable,importanttothatweinmanywaysindividualsanddifferentLearnwhatisforyou.Oursystemavitalroleourwell-being.

* Implant placement

Antibiotics/antifungals in dentistry are prescribed to treat:

High

Quality IV Hydration FOR OPTIMAL HEALTH & WELLNESS We offer high quality IV nutrient infusions that deliver vitamins and minerals directly into the bloodstream, offering superior absorption over oral supplements. 928-776-6400 FAX: 855-633-3142 thedoctorsoffice@myupdox.com 2078 Willow Creek Road • Prescott, AZ 86301

CHOOSE FROM A VARIETY OF INFUSION BOOSTS! Immunity • Quench • Get-Up-And-Go • Inner Beauty • Alleviate and many more! IV therapy is used not only for rehydration, but as a post COVID treatment as well!

O ur bodies attackconstantlyareunderfrom foreign invaders such as viruses.germsbacteria,pollutants,toxins,environmentalandButdidyouknowyouhaveaprotective,aggressivebutsilentarmyinsideofyou?Here’showour

So, keeping stress low, inflammation down, good thoughts in your mind will be key to a healthy immune system. Things like “forest bathing,” a Japanese tradition of walking in the woods for 15 to 20 minutes can boost your immune system. I’m a big fan of fresh air and sunshine — it does the body good!

Eat well by choosing items as close to the way nature intended as possible. Move your body gracefully each day, taking in large swaths of oxygen with deep breaths. And take advantage of a body-and-nerve

Your immune system (the protective army) — when working optimally — learns about these invaders after you’ve been exposed to them. However, because of its superior intellect, its cells are capable of activating, mobilizing, attacking and killing off foreign invaders.

is directly related to our immune system because our lymph tissue is supplied with sympathetic nerve fibers that allows the inwithcommunicationsynapsing/ofneuronswhitebloodcellslymphoidtissues.

This network’s two main pathways connecting the brain and the immune system, are the autonomic nervous system (the sympathetic and thehormonesThesethenervousbetweenadrenalhypothalamic-pituitary-components)parasympatheticandtheaxis(thepathwaythecentralsystemandendocrinesystem).helpbalanceandaffectstressresponse.Ournervoussystem

What if this protective army can’t mount a winning attack?

The cells not only

The solution lies in systemanyto,defensethestrengtheningbody’snaturalnetworkpriorduringandafterkindofimmunedysfunction.

regulatoryreleasedmessengersbynervecells,immunecellsandendocrineorgans.Thebrainandthenervoussystemarepartofaneuro-immune-network.

sessionrestorationtohelprepatternyournerves,keepingallwithinbalancedandstrong.

Arm

Owner & Master Certified Bowen Practitioner, Lynell & Company

Fend off Foreign Invaders BODYYOURTO

nervous system and immune system work together with a few tips of how to maintain homeostasis.

communicate, but they help regulate different sites within the body via the chemical

Many of the increased immune anddueupdysfunctionssystemshowingtodayseemtobetotheaggressiveinvasiveapproach of treating symptoms with medication as opposed to restoring system.thefunctionproperthemaintainingandofimmune

46 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 byRENEWLynellCavnar,

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H ave you ever been sick when a family dinner or holiday gathering was going on? Lying in bed, feeling feverish, achy, tired and sad you are missing out on family and friend time?

all the time, but as we’ve learned, there are things we can do to prevent risk, boost our immunities and optimize every day.

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

Getting an infusion when you wake up and feel a fever brewing is an option. The antioxidants in the infusion will supercharge your healing process, shortening the duration of your symptoms.

in bed sets your energy back by seven days.

48 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

byRENEWAnitaFarrelly,

ANOTHER

An infusion full of immune boosting vitamins and minerals can be a perfect way to provide self-care for yourself and your loved ones to stay ahead of the germs and crud this holiday season.

What did I miss? Who is going to prepare that special dish I always make? What house will they go to now? How can this be happening? I’m sad to miss a visit with the grandkids, children, aunts or uncles, friends.

We can’t make our bodies be in perfect health

However, waiting until that day arrives, can result in loss of time, inconvenience.energyproductivity,andisatotalOne day

Don’t Miss Family Event

An IV vitamin infusion can be provided in your home, office or in a clinic. This process takes less than an hour, which includes an assessment with vital signs.

Missing one family gathering may not seem to be a big deal, but how many more will you get to have with the special people in your life? We hope this has never happened to you, but if you’re like many who came down with COVID, you can relate.

You may have been thinking …

Getting regular IV infusions loaded with vitamin C, B vitamins, zinc, and a boost of vitamin D is a great way to protect your body. Vitamins given intravenously go directly into the vascular system without having to be broken down and absorbed by your gut.

Scheduling a monthly or bimonthly IV vitamin andholidayassistandyourwillworkinghometheregisteredadministeredinfusion,byanurse,incomfortofyourorwhileyouareatyourdesk,doubledownonenergy,immunityproductivity.Thiswillyoutoenjoyeveryparty,gatheringeventthisyear.

your

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T

EFT TAPPING Emotional Freedom Technique combines Chinese acupressure with cognitive therapy to help you tune into your anxiety, relieve stress in the moment and shift your mindset. With Emotional Freedom Technique tapping, you repeat a phrase and tap about seven times on acupoints on your face and body. As you tap, repeat the phrase to stay focused on the issue. Visit moreand-instructions/com/tapping-points-thrivingnow.forinformation.

back and assess the situation. Observe how you are feeling and give it a name: frustration, anger, pain, etc. Lastly, mindfullyproceedwhether that means taking a walk, repeating a mantra or deep breathing. Whatever helps you stay calm.

REACH OUT

There are many apps that focus on calming, meditation and even EFT Tapping.

Aura, Headspace and Calm are all popular and offer multiple options. Listen to a story, the sounds of the ocean or jungle, white noise, meditation instruction or just music. It’s all right on your phone.

Tools to Cope with Anxiety

here are coping skills you can use to help alleviate the anxiety on your own. Here are a few tools to help you cope.

STOP STOP stands for: Stop, Take a step back, Observe and Proceed. When you begin to feel anxious, literally stop what you’re doing. Then take a step

If you suffer from anxiety, you’re not alone; about 40 million adults in the United States, or 18% of the population, are affected by anxiety every year.

If you’re feeling anxiety, connect with people who are important to you. Sometimes just hearing a friendly voice and some reassurance can mean everything. Don’t be afraid to ask for help.

Ever notice how the aroma of chocolate chip cookies always makes people feel at home? Choose an aroma that is calming for orbeandofferareAromatherapyyou.diffusersnowportableandabitofcalmingcentering.Itcouldlavender,vanillapeppermint.Close

your eyes, concentrate and breathe in.

THERE’S AN APP FOR THAT

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AROMATHERAPY

51 TEXT 480-384-0380 130 W Gurley Street, Suite 307 • Prescott, AZ 86301 INSIDE BASHFORD COURTS ON 3RD www.salud-spa.comFLOORHEALTH AND WELLNESS Bioidentical Hormone Treatment Weight Loss Treatment Vaginal Rejuvenation Erectile Dysfunction Treatment SKIN TREATMENTS BOTOX® • Dermal Fillers Obagi Skin Care • Thread Lif t Hyperpigmentation Treatment NON-SURGICAL Skin Resurfacing • IPL RF Vaginal Rejuvenation • O-Shot ® Microneedling • Chemical Peel Duo™ Shockwave Therapy Salud Spa is a boutique practice offering holistic treatments for improved wellness and youthful rejuvenation in Prescott, AZ. Our experienced medical providers specialize in skin rejuvenation, nonsurgical aesthetic procedures, sexual health treatments, and more. To address your unique concerns, we offer custom-tailored treatment plans with your health and well-being in mind. BEAUTY AND WELLNESS FOR MEN AND WOMEN Are you experiencing aches, discomfort, or nerve pain? Let us help you get back to what’s important! www.lynellncompany.com928.925.0528 1660 Willow Creek Rd. • Prescott, AZ 86301 Hands. On. Healing We take great pride in providing our clientele with the highest quality of personalized Body & Nerve Restoration, tailored to their unique needs. We have locally trained practitioners who take your needs seriously! BACK & NECK PAIN • UPPER RESPIRATORY AILMENTS SCIATIC NERVE PAIN • KNEE PAIN • INJURIES FROM FALLS HEADACHES & MIGRAINES • TMJ & ARTHRITIS

Relaxation enhances immune health and overall health, and massage is one of the easiest and most pleasant ways of getting there.

“Smile, breathe and go slowly.” —Thich Nhat Hanh

There lies my explanation for the list of effects and benefits of massage therapy — a list that includes enhancement of the function of all body systems, such as digestive, respiratory, circulatory and immune systems.

The thing about stress is when all your muscles tighten, they are working. But now they’re working 24/7. The muscles are our largest energy user, and the body is doing its best to balance itself with a finite amount of energy.

When a muscle is working — contracting — it is using more metabolic energy. Common sense tells us after a long day of physical work, our muscles are tired and we are hungry from spending that metabolic energy.

Whatever your pleasure, make it a part of your life — relax, smile, breathe and go a little more slowly.

Loves RelaxationYour Immune System

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

B

From a healthrelaxation,gettingunderoneandthattheliferelaxsessionthanthere’stherapist’smassageperspective,nothingbetteragoodbodyworktomakeyousmile,andgobackintoalittlemoreslowly.Let’sthinkaboutphysiologyofstatement.Whenlifeisoverlyfull,wearerunningfromthingtothenext,stress,andnotenoughrestandweknowoursuffers.Whenwe

So when we make an intervention with massage and relax the muscles, less energy is used supporting muscular stress, and then can be used to support all the other systems of the body, including the immune system.

eautiful advice from our most famous monk of mindfulness.

are in this mode, we know our muscles shorten and tighten — they are in a state of constant contraction.

If it has to support a tight, stressed muscular system

S o what kind of massage works best for relaxation? The answer is simple; the one that relaxes you the most. Some of us will love to relax into a acupressurepeacefulsession or the flowing feel of Swedish massage or a more vigorous form like shiatsu or sports massage.

Simple and yet not so simple. Sometimes we need a little help.

all the time, it will steal some of the needed energy from other body systems — digestive, respiratory, circulatory or immune.

52 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 RENEW

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56 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 RENEW

Meals, beverages and smoking cause extrinsic tooth discoloration. This discoloration can be caused by coffee, tea, red wine, meals with dye, and smoke. This discoloration affects the surface of your teeth and can be remedied with toothpaste that targets the external stains of the teeth.

If you also have receding gums, it is advised that you undergo inoffice treatment.

Intrinsic discoloration originates from inside the tooth from drug usage, childhood illness, infection, tooth trauma or aging.

Professional bleaching may be required to achieve the same or a higher degree of tooth whiteness.

S

your teeth in the office or at home. In most cases, they will bleach your teeth using carbamide peroxide. This decomposes into hydrogen peroxide and urea and targets the tooth’s color through a chemical reaction. It is considered safe.

* Whitening trays (These have a higher percentage of bleach and may work PRODUCTSTEETH-WHITENINGbetter.)SAFETY

In general, teeth-whitening products are relatively safe. However, you must also use care with every whitening agent. Do not use

For stained teeth, you can use whiteningover-the-countersolutionssuch as:

* Whitening toothpaste

The bleaching products are significantly more potent than those available over-the-counter. Whiteners used by dentists may contain up to 35% to 45% peroxide. However, storebought whitening kits, such as whitening strips and trays, often have only 7%.

PRODUCTSTEETH-WHITENING

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

tudies have proven that a white smile makes you appear more gorgeous and more clever, successful and sociable! The usual whitening treatments are safe to use as long as you adhere to the product’s instructions.

* Whitening strips

An in-office teethwhitening procedure can be advantageous due to its rapid efficacy and longer effect. You may require an hour-long treatment or a few sessions. This is because the concentration of hydrogen peroxide in the applied items is higher than in household products.

HOW DO TEETH BECOME DISCOLORED?

Your provider can whiten

any product excessively or longer than recommended. The most prevalent bleaching agents found in teeth-whitening products are peroxides. Hydrogen peroxide or carbamide peroxide will likely be listed in the ingredients for your whitening kit, whether for in-office or at-home use. Be mindful and follow either your provider’s instructions or the instruction in an at-home kit.

Is Teeth WhiteningSafe & Effective?

TREATMENTOFFICE-BASED

TREATMENTPROFESSIONALTEETH-WHITENING

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If your little one sees you mindlessly snacking out of the Halloween bowl, you can bet they’ll want to do the same. As you set limits for your little one, be sure to prepare in advance and set limits for incandycase,Intempting.iscandyPerhapsyourself.thatbowltoothatputthebowlaplace

that’s inconvenient to reach.

Beware, Be Smart

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

Some healthyHalloweentreatscan be: * Pretzels * Popcorn * Dried fruit boxes  * Otter Pops * Granola bars  * Peanuts * Alternatives: Tattoos, stickers, bubbles, etc.  RENEW

A BEBEHAVIORSURPRISINGMIGHTLURKING

You can, alternatively, buy less candy and buy it closer to the Halloween holiday.

“I’m enjoying a few pieces of candy today because it sounds really good” is a perfect example of a statement that tells a story.greater

efore you bring a ton of Halloween candy into the home, set some ground rules. Let your kids know how many pieces of candy they can have and when they can have them. This includes the days after Halloween night. You don’t need to give all the candy away, but instead, teach the value of limits and moderation.

Take note of your little one’s cues when they eat sweets and prepare for Halloween treats ahead of time.

B

YOU ARE WHAT YOU THINK!

Eating is all about balance and variety. Of course, there are some foods we want more than others, but the relationship that we build with food early on in life often goes with us into adulthood. The moral of the story: Your reality becomes what you think!

Some kids are able to regulate their eating habits really well. This means that they’re more likely to stop eating when they’re full and can moderate their candy consumption without parental guidance.

ABOUT HALLOWEEN GOODIES

When it comes to Halloween candy, it is often viewed as “bad” food. We encourage you to think about food a little bit differently around your kiddos because “good” and “bad” labeling can lead to restrictive behaviors and create feelings of shame around food later on in life.

Instead, try to choose language that tells a greater and positive story about the food you eat.

58 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

BE A ROLESUPERMODEL

BITE INTO ALTERNATIVESCANDY

WANT TO RECEIVE Prescott Healthy Living Magazine FREE* BY MAIL? *Arizona mailing addresses only. www.prescotthealthyliving.com/copies

NOURISH

* Red bell pepper — These have a leg up on its green, yellow and orange cousins when it comes to such nutrients as betacarotene, which helps to protect your skin against UV rays and pollutants, soothes dry skin and eczema and gives a boost to thinning hair. On the macro body level beta-carotene aids everything from eyesight to the mucous membranes found throughout your body.

and other carotenoids, which are converted into the vitamin. It promotes skin cell turnover, birthwellorthepropertiesnutritionistsSpinachcanandhyperpigmentationreducessundamageandhelptotreatacne.ishailedbyforotherthatreducerisksofstrokeheartdiseaseasasneuraltubedefects.

* Spinach — Another hydrating veggie that carries scads of vitamin A, which is found in many foods on this list as beta-carotene

We’ve all chased the fountain of youth, especially when it comes to our appearance, and realized it doesn’t exist in one location or product.

O

* Papaya — Bursting with flavor immuneforacidwithtoalsoandunbotheredcomplexionThisthatinflammatoryofsourceisantioxidants,andpapayathesoledietaryofpapain,onethestrongestanti-toolsnaturegivesus.helpskeepourcalmandbyrashesswelling.Papayapavesthewayoverallwell-beinglotsoffiber,folicandpotassiumheart,gutandhealth.

61PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

Fight Aging

* Avocado — This fruit that’s used like a vegetable has become almost synonymous with healthy eating as it smooth,promotessupple skin with omega-3 fatty acids, vitamin A antioxidants.inflammation-bustingandThe

in preventing some forms of cancer — including skin cancer!

ur bodies are complex,incrediblyand we must create a healthful ecosystem within and around us to nurture ourselves and have the same glow and energy we did five, 10 or 20 years ago. The truth is there are a whole lot of steps we can take to restore and retain our youthful self, including choosing foods with nutrients that moisturize and rejuvenate our skin and hair. Better yet, they help us on a bunch of other fronts as well.

* Watermelon — This fruit’s famous for its hydrating properties for pretty obvious reasons, it even moisturizes your skin from the inside out with help from vitamin A, B6 and C. It’s a top dietary source of the red-hued antioxidant lycopene, which has been linked to better heart health and may have a hand

* Watercress — Sensing a pattern here? This lesser-known leafy green is about 95% water to give you a burst of hydration along with vitamin C and other antioxidants that can fend off free radicals, which have been implicated in the formation of fine lines and wrinkles, not to mention heart disease and cancer. Its high levels of vitamin K also can reinforce bone health.

healthy fats, fiber and long list of nutrients it contains has made it a go-to food in the pursuit of everything from better heart health to brain function.

These Fruits & Veggies

All or any of these issues affect the levels of “bad” stress in our bodies. Stress, in turn, affects our sleep, eating habits, exercise or lack of exercise and our attitudes.

These past few years have added stress to our lives; stress in the unknown, money, losing a job, changing a job and deaths of loved ones.

Walking through your neighborhood or taking the stairs at

O

There is good stress, though, from exercise! You don’t have to lift hundreds of pounds or run a marathon. You do have to get out of your chair or off your sofa and walk around. House cleaning is great workout — bending, stretching, lifting and walking with the added benefit of a clean house at the end.

Eating “the rainbow,” all the colorful veggies and fruits, is the right track. Get seven to eight hours of sound sleep a night, and move!

To build your immune system get out and see people you enjoy spending time with. Think positively!

Lack of sleep doesn’t just affect your immune system on its own, but it has been shown that people who don’t get enough sleep, tend to eat more and eat more “comfort” foods, some of which aren’t beneficial.

work all are good ways to begin to lower stress through exercise.

TO BUILD IMMUNE SYSTEM De-stress, Move, Eat & Sleep Well

If this isn’t enough for you there are supplements that can aid you in building your immune system making the other steps somewhat easier.

ur immune systems can be thrown off in a variety of ways. A few of the most common ways are stress, change in sleep patterns, exercise, eating plan changes, attitude and loneliness.

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

Disrupted sleep adds to stress — you need to get a good night sleep. One way to help clear your head is to write down your bothersome thoughts on a pad of paper before going to bed. This helps relieve your mind, helping you relax and fall asleep.

62 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

64 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

That is where nuts can come in: They are delicious, crunchy and healthy. But, as with any snack option, you always have to know how to fit them into your eating plan.

* The protein and fiber in nuts ensure satiety without raising blood sugar levels the way carbohydrates will.

* Toast them to bring out the flavors of their natural oils.

In addition, choosing a snack also can be harder and more tempting when you are hungry or faced with less healthy options.

* Add them to salads, roasted vegetables, whole grains and poached fruit.

HOW SHOULDMUCHIEAT?

* Roast them with seeds or sea salt to make your own granola.

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

With so many options available nowadays when snacking, one must keep in mind their own personal goals such as weight loss, blood sugar control, muscle building, etc.

* Make your own trail mix.

Nuts are still high in calories. Furthermore, the ones overly salted and honey-glazed add unnecessary sugar, sodium and calories, and they are to be avoided on a regular basis. The recommendation is to eat nuts three to five times per week. One serving of nuts is a small handful (1/4 cup) or 1.5 ounces. For nut butters, like peanut butter, the serving size is 2 tablespoons.

WAYS TO ADD NUTS TO YOUR DAY:

* The healthandplaquelevels,“bad”(sometimeslowerbenefitsheart-healthyofnutshelpLDLcholesterolcalledcholesterol)stoparterydevelopmentimprovetheofarterywalls.

Sunday, according to the Calorie Control Council and the Snack Food Association, we are advised to avoid excessive intake of nuts on a regular basis.

***BENEFITSNUTRITIONALOFNUTSHighinhealthfulfatsProvideadditionalnutrientssuchasprotein,omega-3fattyacids,dietaryfiber,vitaminE,plantsterolsandL-arginine.AHarvardstudyfoundthatpeoplewithType2diabeteswhoateatleastfive,1-ounceservingsof

Nuts for You

hoosing healthy snacks can often be a tricky business.

While nuts approximatelycontain13to 18 g of fat per 1-ounce serving, the fat in most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts primarily is BowlSuperonofpoundsanmoderationandmonounsaturatedpolyunsaturated.However,iskey!WhileAmericanseatestimated2.5millionnuts

nuts a week were less likely to develop heart disease or die from it.

C

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At the very least, this tea tastes good and gives your breath a boost.

ROOIBOS

This tea has a warming, slightly spicy taste and packs a bunch of healthy antioxidants. You can make your own by grating fresh ginger into a mug or buy it as a tea.

GINGER

66 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

espite the name, herbal teas are not actually made of tea. Instead, herbal teas consist of dried fruit, flowers, spices and herbs. This means they can vary widely in flavor. And even better, they vary widely in the benefits derived from each one.

slightly sweet, woody taste, is a beautiful red color and full of antioxidants. It also contains fewer tannins than a cup of green or black tea, which allows the body to absorb more iron.

Drinking a cup of herbal tea has been associated with slowing down, taking a break and enjoying a moment. And the good news is that drinking that cup of tea may have even more benefits.

One study found that drinking six cups of rooibos tea daily for six weeks lowered blood levels of “bad” LDL cholesterol and fat, while increasing “good” HDL cholesterol.

D

CHAMOMILE

This tea is well known for its flavor and ability to give a quick lift of energy. It is one of the most used herbal teas and boasts antioxidant and antiviral properties. Since peppermint oil is

Comes with Benefits

Herbal Tea

Pronounced ‘roy-boss,’ this South African tea has a

known to help with bloating and cramps, drinking tea is an easy way to get it.

Here are just a few you may want to add to your daily tea break.

Chamomile is a delicately floral herbal tea that is quite popular for its calming effect. One study found drinking chamomile tea led to improved sleep quality. It is also believed to have antibacterial, antiinflammatory and liverprotecting effects. Another study found the tea helps premenstrual symptoms and improved glucose, insulin and blood lipid levels.

PEPPERMINT TEA

Ginger tea is one of the best ways to relieve nausea, especially in early pregnancy, motion sickness and cancer treatments. Also, two studies found ginger to be as effective as relieving(NSAIDs)anti-inflammatorynonsteroidaldrugslikeibuprofenatmenstrualcramps.

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The gut alone contains about 80% of the immune cells and 100 trillion other microorganisms.

O

WITH CLEAN WATER

T he body is being deprived of too many of the essential things it must have. Most of those things are found in water. Hydrogen and oxygen are vital to every cell in the human body — why the need for clean H2O.

I always talk about the good gut bacteria and the bad gut bacteria. The good guys are always trying to fight back and destroy the bad guys. Whichever one wins the battle determines if we get sick or remain well.

68 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

of fresh water, “Lympha.” This is the fluid surrounding the cells. It’s vital that this fluid is as clean as possible.

ur health has never been more challenged than today, especially our immune system. This system was overworked long before COVID ever hit, and now it is on overload. Seems many people are just not able to get back up on that horse after COVID.

by Vickie Johnston, Owner and Founder, H2O Health

Without these two essential elements the body will not and cannot recuperate. When in the Emergency Department, why do you think you are put on oxygen and given IV fluids? They know these are critical to your recuperation.

Help yourImmune System

The immune system is a complex fighting machine that requires 5 liters of blood and our lymph system. The lymph system produces a clear and colorless liquid that passes through the tissues of the body to cleanse it. Lymph refers to the Roman deity

Most people don’t really understand the immune system. We’re not born with it. The body builds it as we grow and mature. What we put in that body determines how well that immune system is built and how strong it is.

Because cells are 90% water, you see why clean water is a must. These are two of the major elements of the immune system that keep it doing its job effectively.

What happened?

You cannot believe how filterchemicalsbuildupcleanssolventregeneration.neededessentialallcells,oxygenhydrogenwaterNothealthwaterdrinkingimportantcleanistoyourovertime.onlydoesprovideandtotheitprovidestheothermineralsforcellWateristhethatouttheoftoxicinsideus.Rememberbuyaorbeafilter!

Natural Ingredients Blended

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69

hether it’s hardscapehaving features performinginstalled,chores or selecting plants for the yard, it’s helpful to understand the insider secrets landscapers won’t share. Thinking like a professional saves money, time and frustration.

The finely mulched grass acts as lawn fertilizer.

These tricks can help transform your plantings from a mere collection of plants into a sophisticated landscape everythingHardscapingdesign.isnonliving like irrigation, raised beds, ponds and retaining walls. Hardscape features are captivating, but not all are equally necessary. Some types of hardscapes are exceedingly expensive; it is essential to prioritize landscaping on a budget.

STRIKE A BALANCE

After you lay down a mowing strip and see how much time it saves, you’ll kick yourself for not discovering this landscaper’s secret sooner. It consists of a row of pavers separating the grass from an adjacent area or structure. You run the wheels on one side of the mower on top of this strip, giving you a clean cut along the border. No need to go back later to edge and touch up. Save additional time by using a mulching mower.

A way to add style to your design is to vary the viewer’s sightline. A landscape berm is the easiest, but consider growing a variety of different plants in terms of height. Provide transitions between them for a smooth flow.

INSIDER SECRETS your Landscaper

Let’s say a row of landscape trees line the northern property line. To bring the viewer’s eye level down a notch, plant shrubs in front of them.

Everyone gets excited over the idea of having an elite terrace complete with an outdoor kitchen. But a straightforward patio roofed with a covered pergola is often a better investment. It offers a permanent, shaded retreat for dining, chatting with friends or simply enjoying the nearby flower beds.

A great secret landscape design is planting a group of plants together in odd numbers and repeating this grouping elsewhere in the yard. This could be three Gold Star Potentilla grown together in a flower border at the unitytheasignificantgroupfoundationgroupcomplementeddriveway,byaoffivemoreinabed.Eachachievesamoreimpactthansolitaryshrub,whilerepetitionbringstothedesign.

Won’t Share

70 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

NOURISH

SAVE TIME WITH THESE LAWN-CARE HACKS

by Ken Lain, The Mountain Gardener, Watters Garden Center

W

Complete the three-tiered design with an edging of ground-cover plants.

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4Serve on your favorite toast (here, topped with a little grass-fed butter) as a sandwich or enjoy on a bed of lettuce for a lowcarb, nutrient-dense meal.

3 eggs Hard-boiled

2 tbs Dijon mustard

2 tsp Black pepper

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

1Peel and slice hardboiled eggs, separating yolks from whites.

2Mix yolks with mustard, salt, pepper and cayenne.

Serves 1 | Prep Time 15 mins

NOURISH

for Thought Eggs are packed with good nutrition! They’re great sources of protein and contain a balanced amount of fats, along with a bunch of micronutrients that help optimize metabolism and support the immune system. RecipesHEALTHY

Pink salt to taste

EGGcellent Egg Salad Sandwich

The eggs I used in this recipe are local and organic. If you can find these, get ‘em! Their nutrient profile is much more robust than the conventionally farmed variation, and (in this case and many) no chickens were harmed in the making!

3Roughly chop egg whites, then fold into yolk mix.

72 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

QUICK

Food

2 slices Sourdough bread

1 tsp Cayenne

thatChickenTortillaChickenSouptortillasoup,althoughnotusuallyaKetomeal,isbacknowyoucanfindKetochips.Giveitagoandaddyourowntoppings.

1/4 tsp Chipotle powder

1 tsp Salt and pepper

Heat the olive oil in a Dutch oven over mediumhigh heat. Sauté garlic and onion for 3-5 minutes until onion is translucent.

1 med Avocado, chopped 1 tbs Cilantro, chopped

73PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

2Add broth,jalapeno,tomatoes,chickenchickenbreast and spices. Bring to a boil.

1 tsp Cumin, ground

1 tbs Olive oil 1 med Onion, chopped 2 cloves Garlic, minced 14 oz can Tomatoes, fire-roasted and diced 2 med Jalapeno peppers, diced 6 cups Chicken broth 12 oz Chicken breast

Serves 6-8 | Prep Time 40-45 mins

1 tsp Chili powder 1 tsp Paprika

3Reduce heat and simmer 30 minutes until the chicken is cooked.

KETO

Keto

5Serve warm and garnish with cilantro, avocado, sour cream and a lime wedge.

Optional toppings: sour cream, Keto tortilla chips, lime

1

4Remove chicken and shred. Add chicken back to the pot and simmer for another 5 minutes.

NOURISH

1 cup Walnuts, raw and shelled

3 cups Basil leaves, fresh

You don’t often see sweet potatoes and pesto in the same recipe, but once you try this you’ll be astonished how well they pair together.

2/3 cup Olive oil, light

processor. Blend on high speed until a paste forms, scraping the sides as needed.

3Combine shredded chicken and pesto in a large bowl. Once potatoes are ready, cut each one lengthwise and top generously with chicken pesto mixture. Serve as-is or return to oven for a few minutes to heat through

3/4 tsp Sea salt or to taste

Preheat oven to 400ºF.

1

3 cups Chicken breast, cooked shredded or about 1 lb uncooked

Serves 6 | Prep Time 60-75 mins

6 med Sweet potatoes

74 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH PALEO

1 1/2-2 tbs Lemon juice, fresh 2 tbs Nutritional yeast

4-5 cloves Garlic

Coconut oil and salt for baking

2Meanwhile, make the pesto. Combine walnuts, garlic, basil leaves, spinach, olive oil, lemon juice, nutritional yeast and salt in a blender or food

Coat the sweet potatoes with a bit of coconut oil and sprinkle sea salt all over them. Place on a parchmentlined baking sheet and bake 60-70 minutes until soft.

SweetChickenStuffedPotatoeswithPesto

2 cups Spinach, kale or other leafy greens, fresh

The garlic and basil is in this case coating shredded chicken breast that is then piled into the middle of a sliced sweet spud, where its savoriness is spectacularly showcased.

4Stir in pumpkin puree and coconut milk; reduce heat to low

1 bunch

1 tsp Kosher salt

1 cup Pumpkin, canned puree

Fill a large pot with water and heat over high. Salt and bring to a boil while you prep other ingredients.

1

5Once pasta water is boiling, add pasta and cook until almost al dente. Add kale during final minute of cooking

7Stir in pasta cooking water in half-cup increments until sauce turns smooth and glossy and coats pasta; 1 cup total may be enough. Stir in fresh thyme leaves and garnish with plant-based cheese or nutritional yeast. Season with additional salt, if needed

The vodka will lose most of its boozy excess after a minute or two of cooking and leave a bright flavor, but it can be replaced with vegetable broth (as well as chicken or beef). Use dairy-based Parmesan cheese if you prefer for a vegetarian meal.

1/2-3/4 tsp Crushed red pepper flakes

4 oz

3/4 cup Coconut milk, canned full-fat

75PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

4 Garlic cloves, minced

2 tbs Thyme leaves, fresh Vegan Parmesan cheese or nutritional yeast for garnish

1/2 cup Vodka

1/4 tsp Nutmeg, freshly grated

6Drain pasta and save at least 1 cup of pasta water.

1 Yellow onion, finely chopped

Serves 6 | Prep Time 20-25 mins VEGAN

Heat oil in a Dutch oven or large high-sided skillet at medium-high. Add mushrooms and onion; cook until softened, about 8 minutes. Add garlic, salt, red pepper flakes and nutmeg; cook 1 minute, until fragrant.

1 lb Rigatoni or other dry pasta shape

the alcohol to evaporate

8 oz Cremini mushrooms, sliced

Lacinato kale, stemmed and roughly chopped or 4 cups fresh baby spinach

Pumpkin Vodka Sauce with Pasta

3 tbs Olive oil, extra virgin

2

Tomato paste

3Add tomato paste and stir to coat veggies. Continue to cook, stirring often, until paste is deep red and starting to brown at the bottom of the pan, about 3 minutes. Add vodka to deglaze pan, stirring to scrape up browned bits. Cook 1 to 2 minutes to allow some of

FAMILY FRIENDLY 2 cups Old-fashioned oatmeal 1½ tsp Cinnamon ¾ tsp Salt ¼ tsp Nutmeg 1½ tsp Vanilla extract 2 tbs Olive oil or butter 1 med Egg, beaten 3 tbs Maple syrup, agave or honey 1¾ cup Almond/oat or regular milk 1½ cups Blueberries, strawberries, apples chopped ¼ cup Pecans, chopped 1

76 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

5Enjoy warm or room temp. Add ice cream or whipped cream for a treat

Preheat oven to 350°

• Substitute your favorite nuts and toast them for 4-5 minutes to add flavor. You can keep this dish covered in the fridge for up to a week.

In a large bowl, mix all ingredients (except 1/4 cup of fruit) until combined. Pour batter into greased 8X8 pan. (This may look too loose, but the liquid

4Bake 35-40 minutes, until the top is golden brown and liquid is absorbed.

Serves 4-6 | Prep Time 40-45 mins

F. 2

HealthyOatmealBaked

3

This is a quick but impressive familyfriendly breakfast you can whip up in the time it takes for coffee to be ready. Then just pop it in the oven and relax. Switch it up each time with a different fruit.

will absorb while cooking.) Top with saved fruit

Tips:

6 cups Arugula or mixed greens

5Remove the fish from heat and allow to cool for a few minutes.

HEALTHY

no longer sticks. Glaze the top, then flip. Cook another 3-5 minutes depending on the thickness. Keep an eye on the temperature so you don’t burn the honey.

½ tsp Salt and pepper, each ½ cup Honey

3 tbs Soy sauce

1Thoroughly wash arugula and allow to air dry, set aside

Easy Honey SalmonGlazed

Serves 4 | Prep Time 15 mins

This tender salmon not only is tasty, but so good for you with its healthy omega-3 fatty acids.

Glazed with honey and soy sauce and pan seared, it has a lovely browned crust with a sweet touch. Serve it over a bed of mixed greens or arugula for an elegant and quick weeknight meal.

77PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10 NOURISH

2Prepare glaze by mixing honey and soy sauce.

3

Pat salmon dry, then season with salt and pepper. Brush glaze evenly over filets

1 lb Fresh salmon, divided into 4 filets

1 med Lemon, juiced

4Heat olive oil in a large nonstick pan to medium heat. Place fish skin side down in the pan. Cook about 3 minutes or until the skin

2 tbs Olive oil

6Separate arugula into four bowls evenly, then place the fish on top. Drizzle the salmon and greens with lemon juice and serve.

130 W. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 928.272.7853

Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ www.yavapaichiropractic.com86301|928.776.8230

Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Cornerstone Family Chiropractic 2225 E State Route 69, Ste. A Prescott, AZ 928.237.9477www.azcornerstonefamilychiropractic.com86301

Prescott Heart 1958 Commerce Center Cir. Prescott, AZ 928.756.282486301

Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 928.778.7996www.prescottazchiropractor.com86305

Disc and Spine Center LLC 7485 E. 1st. St., Unit G Prescott Valley, AZ 86314 928.632.1430

Salberg Chiropractic 202 N Granite St. No. 210 | Prescott, AZ 86301 928.445.2004

Webb Hearing Center 1020 Sandretto Dr. | Prescott, AZ 86305 928.778.5898www.webbhearingcenters.com

Allergist

health & wellness DIRECTORY

Cardiac Care

Aesthetics & Wellness

Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638

Futral Chiropractic & Wellness Center 8098 E. State Route 69 Prescott Valley, AZ www.futralchiro.com86314|928.775.3125

Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106

3185 Windsong Dr. Prescott Valley, AZ Prescottwww.cardiacare.info86314|928.759.7009Cardiology

Advanced Chiropractic Center 728 N. Montezuma, Ste. A Prescott, AZ 928.778.014786301

Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 928.445.9781www.brownliechiropractic.com86301

Bennett Clinic 7749 E Florentine Rd. Prescott Valley, AZ www.bennettclinic.net86314| 928.772.7200

Cardiology

Weary Chiropractic 730 N. Montezuma St., B Prescott, AZ www.drweary.com86301 | 928.778.2228

White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 928.776.4663www.family-chiropractic-healthcare.business.site86303

Prescott Family Chiropractic 728 N. Montezuma St., Ste. A Prescott, AZ 928.778.9600www.prescottfamilychiropractic.com86301

Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 928.775.0522www.prescottvalleychiropractic.com

Salud Spa

Dentistry

Chiropractic

89A Dental Care PLLC 6455 N Viewpoint Dr., Ste. 600 Prescott Valley, AZ www.89adentalcare.com86314 | 928.775.8989

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ www.prescottdental.com86305 | 928.778.0970

Aspen Dental - Prescott Valley 7584 East. State Route 69 Prescott Valley, AZ www.aspendental.com86314| 877.204.6759

New Life Chiropractic 172 E. Merritt St., Ste. B Prescott, AZ 928.445.5818www.newlifechiropracticaz.com86301

Your guide to Greater Prescott’s medical & wellness professionals.

212 S Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

Tri City Aesthetics and Wellness

Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 928.224.7540prescottallergywww.northernazallergy.wixsite.com/86305

804 Ainsworth Dr., Ste. 102 Prescott, AZ www.prescottcardio.com86301 | 928.776.0601

Adjust to Health 6546 E. 2nd St., Ste. C Prescott Valley, AZ www.adjusttohealthaz.com86314 | 928.772.4044

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

Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448

Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ www.yamamotochiro.com86314 | 928.778.1190

Audiologist

The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 928.350.5484www.wilsonaestheticsaz.com86314

Thumb Butte Medical Center 3124 Willow Creek Rd. Prescott, AZ www.thumbbuttemedicalcenter.com86301928.445.7085YavapaiCardiacSurgery

Warman Chiropractic 8113 Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059

Studio Rox - Advanced Aesthetics & Plasma www.studio-rox.com | 928.351.1555

Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202

Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 928.445.5607www.hancockhealthcare.com/our-clinic86301

811 Ainsworth Dr., Ste. 109 Prescott, AZ 928.771.5595www.phoenixcardiacsurgery.com86301

78 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ www.keepmesmiling.com86305 | 928.445.4950

PV Dentistry

Bradshaw Family Dental

919 12th Pl. | Prescott, AZ www.ourprescottdentist.com86305| 928.445.5877

Prescott Smile Care

3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503

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

8086 E. Florentine Rd. Prescott Valley, AZ 928.772.8128www.prescottvalleyfamilydentistry.com86314

3237 N. Windsong Dr. Prescott Valley, AZ www.davisorthoaz.com86314| 928.772.5320

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

1000 Willow Creek Rd., Ste. E Prescott, AZ www.whwprescott.com86301 | 928.583.7887

79PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

Jason C. CosmeticCampbell&Family Dentistry

1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979

Dietician & Diabetes Care

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

108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

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

Women’s Medical Care 1005 Division St. | Prescott, AZ 928.776.8428www.womensmedicalcareprescott.com86301

980 Willow Creek Rd., Ste. 103 Prescott, AZ 928.227.3818www.gentledentalprescott.com86301

Dermatology

My Kids’ Dentist

2801 N. Pleasant View Dr. Prescott Valley, AZ www.kidzaam.com86314|928-443-1400

1200 Gail Gardner Way | Prescott, AZ 86305 928.777.8550www.prescottmoderndentistry.com

3103 Clearwater Dr., Ste. A Prescott, AZ www.ericnelsonmd.com86305 | 928.776.1004

Hospital

Smile Design Center

Health & Wellness Services

Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 928.541.1000www.frontiervillagedentalcare.com86301

Larson Family Dentistry

Sunwest Dental

8256 E AZ State Route 69 Prescott Valley, AZ 928.772.4433www.sunwestdentalprescott.com86314

Prescott Outpatient Surgical Center

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

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

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

Digestive Disease Specialists

Arizona Dermatology Group

Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 928.778.4300www.prescottwomensclinic.com86305

Sunwest Dermatology and Skin Cancer Treatment Center

1058 Fair St. | Prescott, AZ www.jasonacurtisdmd.com86305|928.628.7442

Smile by Design

Gynecology

1200 Gail Gardner Way, Ste. 101 Prescott, AZ www.welovethedentist.com86305 | 928.589.4700

3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Dietitian Nutritionist

Prescott Dental Center

Davis Orthopaedics LLC

Ear, Nose and Throat

3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181

Kidzaam Dentistry

Hicks Dental Group

222 S. Summit #2 | Prescott, AZ 928.445.2440www.prescottsedationdentist.com86303

Prescott Modern Dentistry / Every Kid’s Dentist

Prescott Periodontics

Prescott Ear, Nose & Throat & Allergy

Women’s Health And Wellness

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

8154 E Florentine Rd No. B Prescott Valley, AZ www.pvdentistry.com86314|928.493.8083

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

Distinctive Dental Care

Prescott Dental Arts

Carol Lucia Frequency Healing 141 S. McCormick St, Ste. 103 Prescott Valley, AZ www.carollucia.com86303|928.327.1256

7136 E. Pav Way | Prescott Valley, AZ 86314 928.277.0076www.bradshawfamilydental.com

Dr. Eric R. Nelson

1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Gentle Dental

Dr. Bobby L. Raver Pediatric Dentistry

Prescott Periodontics

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

Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 Jason928.778.2421www.hooperfamilydental.comACurtisDMD

Prescott Valley Dental Group

Reneer Dental

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

DSMT Associates

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

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

3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959

& Implant Dentistry PLLC

Gastroenterology

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

Kimberly W. Fee, DMD

Prescott Dentures and Implants

1124 Willow Creek Rd. | Prescott, AZ 928.515.0032www.prescottdenturesandimplants.com86301

3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 928.759.8000www.prescottvalleydentalgroup.com86314

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 928.445.7085www.thumbbuttemedicalcenter.com86301

955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546

Healthy Transitions for Life PO Box 10214 | Prescott, AZ 928.772.8652www.healthytransitionsforlife.com86304

ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

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

General Surgery

2820 N Glassford Hill Rd. No. 103 Prescott Valley, AZ 928.772.8553wwwarizonadermatologygroup.com86314

Prescott Outpatient Surgical Center

Carlisi Restorative Dentistry

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

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

Prescott Outpatient Surgical Center

Aboost Wellness and Salon 543 W. Gurley S. Prescott, AZ 928.910.4111www.aboostwellness.com86301

Internal Medicine

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

Thumb Butte Medical Center

3111 Clearwater Dr., Ste. C Prescott, AZ www.arizonahandcenter.com86305 | 928.777.9890

Thumb Butte Medical Center 87 S. State Route 89 Chino Valley, AZ 928.208.4309www.thumbbuttemedicalcenter.com86323

Oncology

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

Southwestern Eye Center

EON Consulting

Prescott Outpatient Surgical Center

Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 928.771.9327www.prescottpediatrictherapy.com86314

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

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 928.350.5484www.wilsonaestheticsaz.com/contact86314

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 928.458.7343www.northernarizonapaininstitutes.com86305

Massage Therapy

Madsen Physical Therapy 2700 N Lake Valley Rd., Unit A1 Prescott Valley, AZ 928.775.9500www.madsenphysicaltherapy.com86314

1300 N Stoneridge Dr., Ste. 209 Prescott Valley, AZ www.eonconsultingrd.com86314 | 928.300.1542

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

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

3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234

Prescott Naturopathic Medical Group 810 W. Gurley | Prescott, AZ 928.445.1999www.prescottnaturopathicdoctors.com86305

Partners in Health Care Naturally 343 S. Montezuma | Prescott, AZ 928.445.2900www.prescottnaturopathicdoctors.com86303

Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 928.442.0005www.centerforphysicalexcellence.com86305

Turney Healthcare 1000 Ainsworth Dr., Ste. B100 Prescott, AZ www.turneyhealthcare.com86305 | 928.541.7995

Neurology

Occupational Therapist

3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 928.277.1899www.synergywellnessaz.com/prescott86301

Harmony Integrative Medicine

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

Naturopathy

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

Medical Nutrition Counseling

A Better You IV Bar 13207 AZ-169, Ste. B Dewey, AZ 928.421.4292www.abetteryouivbar.com86327

Thumb Butte Medical Center

3124 Willow Creek Rd. | Prescott, AZ 928.445.7085www.thumbbuttemedicalcenter.com86301

980 Willow Creek Rd., Ste. 202 Prescott, AZ www.prescotteyedoctor.com86301 | 928.778.3937

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

Fornara Eye Center

Prescott Orthodontics

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

Physical Therapy

7840 E State Rte 69, Ste. A5A Prescott Valley, AZ www.yavapaieye.com86314|928.775.9393

Orthopedic Specialist

Interventional and Vascular Radiologist

Central Arizona Pain Institute 2100 Centerpointe West. Dr. Prescott, AZ www.centralazpain.com86301 | 928.717.0788

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

Orthopedic Specialists of Central Arizona

Dr. Whitney James

Medical Spa

Arizona Hand Center & Physical Rehab

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

IV Therapy

Pain Management

Neurosurgery

Optometry

Premier Eye Center

Prescott Outpatient Surgical Center

518 E. Gurley St., Ste. 101 Prescott, AZ 928.776.4895www.harmonyintegrativemedicine.com86301

Geiler Eyecare

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

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

Arizona PhysicalOrthopedicTherapyPrescott

Granite Orthopaedics, PLLC

Patterson Orthodontics

Integrative Medicine & Acupuncture

Pediatrics

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

Yavapai Pediatrics 3001 N Main St., Ste. 1C Prescott Valley, AZ www.yavapaipediatrics.com86314 | 928.458.5470

Antone Optical - Yavapai Eye Care

3110 Clearwater Dr., Ste. B Prescott, AZ 86305 623.516.8252locations/az/prescott/prescottwww.thepaincenter.com/

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ More928.445.7085www.thumbbuttemedicalcenter.com86301MD

3033 N Windsong Dr., Ste 201 Prescott Valley, AZ www.pattersonsmiles.com86314 | 928.772.7353

3124 Willow Creek Rd. | Prescott, AZ 928.445.7085www.thumbbuttemedicalcenter.com86301

80 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

Orthodontics

Thumb Butte Medical Center 6496 E. Highway 69 Prescott Valley, AZ The928.445.7085www.thumbbuttemedicalcenter.com86314PainCenterofArizona

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

M&M Eye Institute

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

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

Neurophysiologist

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 928.776.7400www.psychiatricservicesofprescott.com86301

Northern Sun Podiatry 2485 N Great Western Dr., Ste. E Prescott, AZ 928.225.254086314

Embark Recovery

Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ www.honeybeehealing.org86305 | 928.756.0906

Tipton Physical Therapy and Aquatic Center

3101 Clearwater Dr., Ste. B Prescott, AZ 928.237.9014www.lifetimemedicalcare.com86305

Start Moving On

81PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

Pathways Counseling, LLC 1000 Ainsworth Dr., C320 Prescott, AZ www.psychologyaz.com86305 | 928.385.3747

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

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

Morris Health MD

Podiatry

Priola Primary & Palliative Care 3105 E Clearwater Dr., Ste. B Prescott, AZ www.priolaprimarycare.com86305 | 928.778.0626

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

Canyon Crossing Recovery

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

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

Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ www.healthsongdpc.com86314 | 928.212.1348

Complete Foot & Ankle Care

Optima Medical 3251 N Windsong Dr. Prescott Valley, AZ www.optimamedicalaz.com86314 | 928.778.4711

3221 N. Windsong Dr. Prescott Valley, AZ 920.910.7010www.windsongprimarycare.com86314

Radiology

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

Ellen F. Bunch

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

Optima Medical 2075 Dewey-Humboldt,AZ-69 AZ www.optimamedicalaz.com86327 | 928.772.1673

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 928.771.9327www.prescottpediatrictherapy.com86314

6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Peak Performance Physical Therapy

Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ www.pronghornpsych.com86314 | 928.583.7799

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ Prescott928.445.7085www.thumbbuttemedicalcenter.com86301Urology

Thumb Butte Medical Center

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

3124 Willow Creek Rd. | Prescott, AZ 928.445.7085www.thumbbuttemedicalcenter.com86301

Lifetime Medical Care

Dr. Shirley Rheinfelder

Primary Care

3149 N. Windsong Dr. Prescott Valley, AZ 928.445.6083www.mdvip.com/doctors/shirleyrheinfeldermd86314

Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 928.458.5723www.prescottcompletecare.com86301

1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456

1003 Division St., Ste. 8 | Prescott, AZ 928.515.0804www.vitality-care-center.business.site86301

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

Psychiatry & Counseling

Surgical Center

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 928.445.7085www.thumbbuttemedicalcenter.com86301

Urology

Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ www.optimamedicalaz.com86326 | 928.634.9573

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

Anthony J. Stanisci, LCSW Counseling LLC

Treehouse Learning Community 635 1st St. | Prescott, AZ 928.478.8813www.treehouselearningcommunity.com86301

The BioMechanics 1983 Commerce Center Cir. Prescott, AZ www.thebiomechanics.net86301 | 928.771.1700

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ www.polarahealth.com86314| 928.445.5211

Recovery - Addiction

Optima Medical 901 ChinoAZ-89Valley, AZ www.optimamedicalaz.com86323 | 928.404.1488

Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ www.mvrrh.ernesthealth.com86314 | 928.759.8800

1530 W Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880

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

8400 E. Florentine Rd. Prescott Valley, AZ www.tiptonphysicaltherapy.com86314 | 928.775.9999

3103 Clearwater Dr., Ste. B Prescott, AZ www.prescotthappyfeet.com86305 | 928.776.9428

Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

The Mobile Health Doc 140 N. Granite St. Prescott, AZ 928.298.3349www.themobilehealthdoc.com86301

3196 N. Windsong Dr. Prescott Valley, AZ www.morrishealthmd.com86314 | 928.772.1505

The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ Vital928.445.7085www.thumbbuttemedicalcenter.com86301CareCenterPrescott

3124 Willow Creek Rd. | Prescott, AZ 928.445.7085www.thumbbuttemedicalcenter.com86301

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

Premier Foot & Ankle 3149 N. Windsong | Prescott Valley, AZ 86314 928.772.5916www.prescottvalleyfootandankle.com

Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

Windsong Primary Care & Physical Therapy

Thumb Butte Medical Center

MATFORCE

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

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

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Good self-care makes you happier, feeling healthier and gives you more energy to better manage stress. I try to reduce sugar, exercise daily and manage what I take on in a day so as not to get too many things on my plate at once. I take time to maintain my relationship with my partner with a weekly date night and engage in outings with other friends.

Take care of your physical and emotional well-being. Getting into a daily routine of healthy eating, exercise, and good sleep patterns enables us to reach our health and wellness goals.

COACHSMARTOWNER,CONSULTING, LLC

WHAT IS MEAL?FAVORITEYOURHEALTHY

82 PRESCOTT HEALTHY LIVING | VOL. 3, NO. 10

I go to a gym at least three times a week. Planks, hard foam rollers and a stretching bar are good ways to stretch and build your core. I add a combination of cardio on a stationary bike, an elliptical machine or treadmill for 20

to 30 minutes. I end with free weights and machines to build muscle strength. When I don’t get to the gym, I walk at least 20 minutes or aim for 10,000 steps a day.

Dr. Marla E. Jirak

Some kind of fish over a salad or a side of vegetables. I limit the amount of red meat to no more than twice a week. I also have baked or grilled foods over deep-fried foods. I drink at least 32 ounces of water or more daily.

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

WHAT IS YOUR BIGGEST WELLNESSHEALTH,TIP?

One in which you feel energetic and reduce the risk of illness or disease. To accomplish that, keep in mind — healthy eating, exercise, sleep patterns. Avoid harmful use of alcohol and drugs; don’t smoke

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

eyes and hair — they can indicate signs of vitamin and mineral deficiencies and sometimes reflect poor organ health

Q&A

Establishing and maintaining a relationship with a primary care provider to help you understand specific medical risks and assess your family’s state of health annually. Talk with your physician about medications, vaccines and other treatment options. Raise concerns if you have issues with nails, skin,

SURGEONS

Dr. Jeffrey Osburn 778-4300

Convenient • Friendly • Helpful Caring • Affordable OUR SERVICES: 778-9770 • POSC-AZ.com 815 Ainsworth Drive • Prescott, AZ 86301 General Surgery • Gynecology • Orthopedics Ear, Nose & Throat • Pain Management • Neuro Gastointestinal • Urology ANESTHESIOLOGIST

Dr. Thomas Hirasa 771-1011

Dr. Donald Huang 771-1011

SURGERY

GENERAL

Dr. Luis Fernandez 776-8428

NEUROSURGERY

UROLOGISTS

Dr. Evan Simonson 777-9950

Arizona

Dr. Judah Pifer 778-9250

Dr. Richard Bassett 777-9950

Dr. Bertrand Kaper 778-9250

Dr. W. Lee Richardson 777-9950

Dr. Craig Leicht 445-2700

ORTHOPAEDIC

SPECIALISTS

Dr. Paul C. Pflueger 777-9950

Dr. Michael Stanik 771-5282

Dr. Mark

Dr. Richard Ohanesian 778-4300

Anesthesia Solutions (480) 420-4027 EAR, NOSE AND THROAT

Dr. Cydney Siggins 776-8428

Dr. Greg Keller 708-4545

Dr. Bradley Williams 778-9250

Dr. Katie Campuzano 778-4300

Dr. Josephine Kim 583-1000

Dr. Melinda Martin 777-0070

Dr. John Spitalieri (928) 447-7463

Dr. Paul Nguyen 771-5282

Hewitt 778-9190

Dr. Burt Faibosoff 777-5817

MANAGEMENT SPECIALISTS

Dr. Francisco Jaume 708-4545

PLASTIC

PODIATRY

Dr. Brad Hayman 776-9428

PAIN

Dr. Jeanette Pilotte 583-7887

Dr. Jeffrey Sanwick 771-5282

Dr. Derek

Strasser 778-9190

Dr. Bradley Benson 445-4818

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.

GYNECOLOGISTS

CALL TODAY TO BOOK YOUR APPOINTMENT 928-350-5484 8196 EAST FLORENTINE ROAD, SUITE B + PRESCOTT VALLEY, AZ 86314 www.wilsonaestheticsaz.com HydraFacial® + Kybella + B-12 Injections Botox® + Fillers + Radio Frequency + Teeth Whitening Body Contouring + Virtue RF + SkinPen Microneedling Tetra CoolPeel & CO2 Laser + Oxygen Facial + ThermoClear Laser Hair Removal + Chemical Peels + Permanent Makeup Diamond Glow + PDO Threading + IV Therapy Hormone Replacement Therapy + Weight Loss Program HELPING YOU REDISCOVER&MAINTAIN YOUR YOUTH