Prescott Healthy Living - VOL. 3, NO. 11

PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY

Healthy Skin MONTH

Prescott Healthy Living has targeted distribution to reach relevant, interested audiences throughout the Greater Prescott area.

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Conceptions about Healthy Skin Often Wrong

Keep Guard Up Against Skin Cancer

CONTENTS

Healthy Skin

MONTH

How Allergies Affect your Skin

RENEW

Find Workout Motivation Everywhere you Look

Storm through the Dells on Web of Trails

From Eating Nuts to Relieving Stress, Protect your Skin

Physio Balls Add to your Core Workout

Blow Up your Muscles with Hill Sprints

10 Steps to Winterize your Skin

Local Events

Set your Own Goals when Doing Pilates

Sagging a bit? Supplements Can Charge your Exercise

Take Care of Pre-teen & Teen Skin Naturally

Pawsitively Purrfect Hair & Skin Care for Pets

Men Have Different Skin Care Needs

Hydrate your Skin & Body

Your Mouth is the Gateway to your Body

Be the Guide Helping your Child Thrive

The Victory is for your Health

Your Dentist is Watching your Skin

How to Prevent & Treat DOMS

Vitamin Shots May Deliver the Good Faster

View Skin as the Surface of the Brain

A Morning Routine Builds a Better Day

Thermal Waters Run Deep in Skin Products

Let the Old Become New Again

Help is Available for Vaginal Dryness

NOURISH

Why You Should be Eating More Fiber

Healthy Eating for Kids

Research Ingredients for Best Skin Care

Is Honeydew Water your Hydration Answer?

The Cell — Where Health Begins

Ensure Holiday Fresh Evergreens From your Yard

wellness

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

BEAUTY AND WELLNESS FOR MEN AND WOMEN

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

HEALTH AND WELLNESS

TREATMENTS

NON-SURGICAL

Get Comfortable

IN YOUR SKIN

prescotthealthyliving.com

Our skin is our shield against the world, as well as the front we present to it. It’s got a big job, and we need to take care of and protect it the best we can with healthy habits, sunscreen and lotions and other products as needed.

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!

But for too many of us, it becomes a source of discomfort and stress instead of pleasure and comfort.

Such skin conditions as psoriasis, eczema and rosacea must be treated effectively for improved quality of life, and the skin cancer that can result from sun damage needs to be guarded against. But spending too much time zooming in on potential signs of aging is counterproductive because it leads to stress, which has a negative effect on skin, as well as life as a whole.

Taking care of our skin should be a priority, but it doesn’t need to be a burden. We should do what we need to do and then enjoy the thrills of being alive in it. That’s the best antiaging remedy we know of!

Live well,

Laurie

Associate Publisher

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Director of Sales & Marketing

Julie Turetzky, Director of Public Relations

Jacey Bailey, Executive Sales & Marketing Assistant

Jenna Leatherman, Executive Sales & Marketing Assistant

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Jennifer Hunter, Digital Media Representative

EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

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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.

Photo: Laura Zenari

for women.

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

in the next issue

Local HEALTH ENTHUSIASTS

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

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

Dr. Hojat Askari

Founder & Medical Director, Thumb Butte Medical Center

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

Heather Burgoyne Owner, Soar Pilates

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

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company

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

Cathy Clements

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

Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Anita Farrelly & Jessica Dickinson Co-Founders, Aboost Wellness

Anita Farrelly, MBA/HCM, BSN, RN is the founder of Aboost Wellness. As an RN for 28 years, her passion for integrative medicine and holistic nursing has led her to an alternative and preventative way to care for the community.

Jessica Dickinson, BSN, RN, IV specialist and co-owner of Aboost Wellness, has worked in a variety of nursing settings, from hospice to the ICU. She aspires to care for patients and veterans in the most empathetic and compassionate way.

Jodi Gilray-Szostak PT, DPT, c/NDT, Jodi 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 in Neuro-Developmental Treatment (NDT) in 2011.

Dr. Anson Hooper DDS, Hooper Family Dental

Dr. Anson Hooper is a dentist in Prescott and has a passion for oral health. He moved to the Prescott area with his family in 2018. He’s genuinely devoted to helping his patients with their dental needs and making them feel at home.

Carl Johns LMT, Mountain Medicine

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

Vickie Johnston Owner and Founder, H2O Health

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

Ken Lain

Owner, Watters Garden Center

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads.

During the week he can be found at Watters Garden Center in Prescott.

Chalease Linderman Volunteer, The Launch Pad Teen Center; Co-founder, New Legends Chalease Linderman is the co-founder of teen skincare company New Legends and is a volunteer with The Launch Pad Teen Center. She spends her free time designing & creating house renovations, being a mommy of three, and building businesses.

John Murphy Founder, Make 100 Healthy

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

Elisa Oliver-Nielsen MA, Registered Dietician Nutritionist

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

Chrissie Seals

WHNP, Salud Spa

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

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

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

Mica Turner Allergy Manager, Optima Medical

Mica Turner, Allergy Manager for Optima Medical, oversees 13 clinics throughout Arizona. Turner has been working in the allergy/pulmonary field for the last 26 years, including 23 years of specialty allergy training.

Loree Walden Marketing Manager, Yavapai Humane Society

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

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness

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

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.

Conceptions about Healthy Skin

Often Wrong

by Valerie Demetros

You may want a clear and radiant complexion, but getting there might depend more on discerning fact from fiction rather than your skin care regimen.

Unfortunately, a lot of skin care myths just aren’t true, and some can even be harmful.

MYTH: YOU DON’T NEED SUNSCREEN ON A CLOUDY DAY

Even on overcast days, your skin is still exposed to UVA and UVB rays. You can still get a sunburn, and over time you will still see sun damage without sunscreen. Be sure and wear sunscreen or a moisturizer with SPF 30 for the best coverage.

MYTH: HIGHER SPF SUNSCREEN IS BETTER

The fact is SPF 30 blocks 97% of UVB radiation — anything higher isn’t going to do much more. Only if you plan to be outside longer than four hours during peak sun exposure (10 a.m. to 2 p.m.) would you want to go higher.

MYTH: VITAMIN E FADES SCARS

This myth has been around for too many years. Although some people claim to see benefits, there is no scientific evidence that vitamin E fades scars. Call your dermatologist for the best options.

MYTH: DRINKING WATER KEEPS YOUR SKIN HYDRATED

Yes, you need H20 for energy and organ function, but no amount of water makes your skin glow. Water does not automatically get absorbed by your skin when you drink it, so keep your skin hydrated by using a humidifier, a gentle cleanser and a daily moisturizer.

MYTH: FALLING ASLEEP WITHOUT WASHING YOUR FACE IS BAD

If you face-plant without cleansing occasionally, it won’t cause massive problems. But since 48% of you say it’s a common practice, you

may want to keep it to a minimum. If you do it too often, make sure you are changing your pillowcase to minimize the effects.

MYTH: WASHING WITH HOT WATER IS GOOD FOR YOUR PORES

Washing with hot water just strips your skin of its natural oils and moisture. There is no added benefit to using hot water.

MYTH: GREASY FOOD CAUSES BREAKOUTS

Greasy foods don’t cause pimples unless you wipe them on your skin. Sebum, which is made and secreted by the skin, causes acne. There’s no evidence any foods are the culprit.

MYTH: WOUNDS NEED TO BREATHE TO HEAL

There is good evidence that wounds should be covered and kept moist to heal. A few studies have found that when wounds are kept moist and covered, blood vessels regenerate faster and the number of cells that cause inflammation drops more rapidly than in wounds kept uncovered.

KEEP GUARD UP

Against Skin Cancer

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

We’re heading into the winter season, so it’s time to talk about skin cancer.

It’s a topic that’s most often featured in late spring as we’re skipping toward summertime because the intensity of the sun’s UV rays does tend to increase just as we’re spending more time outdoors, but unfortunately that doesn’t mean you can let your guard down once the leaves have fallen.

UV rays reach our skin every day, even when it’s cloudy or rainy. Sun on snow is some of the most damaging sun there is because the snow’s surface reflects and magnifies the rays’ intensity.

We all need to continue our measures to protect ourselves. We cover up with more protective clothing than in warmer weather, which is a good first step, but we still need to liberally

apply sunscreen to any skin that will be exposed, including the face, hands, ears, lips, neck and scalp.

SCAN YOURSELF TO SCREEN

Preventive measures are hugely important in the fight against skin cancer, but we also need to be ready to help with early detection. It’s good to visit a dermatologist at least once a year and examine

your skin periodically for any changes in appearance.

Lighter-skinned people have a higher incidence of skin cancer but those who are Hispanic or Black are more likely to die from it, partly because they’re more likely to be diagnosed at a later stage.

The three most common forms of skin cancer and how they appear are:

* Basal cell carcinoma — Often a flesh-colored bump, pearl-like node or pinkish patch of skin.

* Squamous cell carcinoma — Usually a red, firm bump, scaly patch or sore that heals and then reopens.

* Melanoma — The deadliest form, for which early treatment is most critical. It’s often found in a mole that has changed in size, color or texture, has an asymmetrical border and may bleed. It can also appear suddenly as a new dark spot, sometimes in areas that get less sun exposure like the palms, soles, fingertips, toes, nose, mouth or groin.

AFFECT YOUR SKIN

How Allergies

by Mica D. Turner, Allergy Manager, Optima Medical

Your skin is your biggest organ and keeping it healthy should be a top priority. Allergies often present themselves in skin as rashes, eczema (atopic dermatitis), urticaria (hives), dry skin and itching.

This may also be accompanied by hay fever or asthma. Allergies are the result of your immune system reacting to a particular substance in food or the environment.

Allergies are the sixth leading cause of chronic disease in America. Approximately 50 million people suffer from allergies.

Many people do not realize they have allergies. According to the Asthma and Allergy Foundation of America: “An allergic reaction can cause coughing, sneezing, hives, rashes, itchy eyes, runny nose and a scratchy throat.”

Allergic reactions are caused when a person’s immune system is hypersensitive to certain allergens released into the body through skin, eyes, nose or ingestion. These allergens could include foods, pets, pollen, mold or dust mites, as well as

coming into contact with soaps, fabric softeners, certain chemicals, latex and jewelry.

Immunoglobulin E is a type of protein in the body called an antibody. As part of the immune system, it plays a role in allergic reactions.

Sometimes the allergic reaction is immediate and severe such as an anaphylactic shock to the body. Many times, it may not show up for a few hours in the form of hay fever, asthma, skin rash (eczema) or hives.

While food allergy symptoms are most common in children

younger than 5, they can appear at any age. Common food allergens are eggs, dairy, peanuts, fish, shellfish, wheat and soy.

Sometimes allergies can remain dormant for a number of years and then reappear just as mysteriously as they disappeared. This can happen with food as well as environmental allergies. Some experts think this may be simply a person becoming tolerant to the allergen and reducing their immune sensitivity.

Allergy symptoms are often treatable when diagnosed properly.

Providers start with a consultation where they perform a comprehensive evaluation taking a thorough look at patients’ medical history, specific symptoms and environmental risk factors. Then they may do several diagnostics inclusive of a comprehensive bloodwork evaluation, as well as environmental and food allergy skin testing.

A treatment plan is prescribed that could be inclusive of subcutaneous allergy immunotherapy (SCIT), suggestions to make changes to work or home environment or with a specific medication regimen.

Find

WORKOUT MOTIVATION

EVERYWHERE YOU LOOK

Everyone’s eagerness to work out can flag from time to time — some would say it does so all the time.

That’s when you need to plant flags all around you in the form of encouraging Postits, athletic shoes placed where you can trip over them, great podcasts and audiobooks on your phone and generally making it as hard as possible to not get at least two and a half hours of physical activity per week.

On those days when you or your life is getting in your way you can switch up your schedule or create new incentives that will get you moving, full stop!

MAKE IT ABOUT MORE THAN EXERCISE

If the post-workout euphoria just isn’t there for you, find other ways to bring joy to your workout.

Find another hobby or activity that can be integrated into your exertion

to make the time go faster and more productively, such as scouting for great videos or photos to take, material for your next book or rehearsing asking for a raise at work.

Or if your mind is finding it too easy to wander into unproductive corners you could try another type of workout you might find more engrossing, such as running versus yoga.

Having a buddy or group of friends to train with can be incredibly effective on this front.

MAKE IT REWARDING

When a far-off 20-pound goal isn’t enough to pull yourself out of bed on a cold morning, another tactic is to promise yourself something tantalizing once you’re through with the workout. Of course you can’t rely

on any counterproductive decadent treats that will set you back on your fitness goals, but it shouldn’t be difficult to find other prizes to keep your eye on.

Maybe it’s a healthy smoothie to cool down and refuel after a torrid sweat session or a half-hour with that book you’ve been trying to find time for.

MAKE YOUR ROADBLOCKS DISAPPEAR

When there’s a particular scheduling glitch or thought process that’s repeatedly tripping you up, it can take more than just a little positive thinking to knock yourself back into the right groove.

Whether it’s a semipredictable work or family commitment getting in your way or a self-defeating

voice stuck in your head, it’s time to pinpoint what’s throwing you off course and steer around it. It could be just a matter of rearranging your day to make sure you get to the gym or avoiding the people who don’t support your goals or drain your energy.

MAKE YOUR WORKOUT PLAY!

What’s most important is to find out what makes you feel good — dancing, hiking, weightlifting, mountain biking, basketball, whatever sets you free!

And don’t be afraid to try out new exercise options whenever the opportunity presents itself, because you’ll inevitably hit a plateau no matter how much you enjoy what you’re doing and will want to switch things up, at least temporarily.

Storm Web of Trails THROUGH THE DELLS ON

by Blake Herzog

The Granite Dells have defined the horizon of northern Prescott for about a billion years, but their craggy heights and depths can make them seen inaccessible, impenetrable. Yet people have been forging paths through the stunning columns and boulders since prehistoric times.

The City of Prescott’s Mile-High Trail System has brought the Granite Dells’ peaks and crevices closer to us than ever and opened new sections to the public, most recently at Storm Ranch just east of the northern tip of Watson Lake.

This 160-acre stretch is now home to the Storm Trails, a playground for hikers and mountain bikers from across the city and state with more than 6 miles of short trails threading through the granite formations, with the back section paying tribute to “The Flintstones” with such names as Pebbles, Bam and Yabba Dabba View.

It’s a fantastic place to have a “gay old time,” as the theme song would say.

The Storm Trails are accessible from the Prescott Peavine Trail, branching off about 1.5 miles north of its southern trailhead.

Many users access the labyrinth using the Easter Island Trail past some of the most eye-popping formations, including two monoliths perched atop a ridge that resemble the massive sculptures found on that Pacific isle.

Just beyond is a low hill with expansive views of the lake, Glassford Hill, Granite Mountain and an expanse of stone pillars and piles.

Other gateways include the more technical Captain Trail to the south and the lush Boulder Creek Trail to the north.

Hikers and bikers love the kaleidoscopic views the trails give of the distinctive features within this tangle of stone, scrub oak, cactuses and footpaths. Single-track and slickrock stretches make constantly shifting demands of everyone who enters, providing a powerful workout while you explore Prescott’s outback.

Every corner reveals a new perspective of the landscape and what it can provide.

STORM TRAILS

The trails were not named after a meteorological event, but a family who has been ranching in this inhospitable landscape for more than a century. Their decision to sell 160 acres of their Storm Ranch in 2017 made their development possible, and the City of Prescott’s recent acquisition of the remaining 302 acres to the north will allow it to further expand its trail system into the most scenic part of the Granite Dells.

At this time, the Storm Trails is only accessible from the Peavine Trail, so the nearest available parking is at its southern trailhead at 1624 Sundog Ranch Road. This can be reached from downtown Prescott by taking Gurley Street to its intersection with highways 89 and 69. Turn north (left) onto Highway 89 and drive just over 4 miles to Prescott Lakes Parkway and turn right. Continue east for less than half a mile, turning left at Sundog Ranch Road (Yavapai Humane Society is on the corner). Hike for 1.5 miles to reach the Storm Trails.

Parking fees: $3 Uses: Hiking, mountain biking Distance: 6.4 miles Level of difficulty: Moderate Elevation: 5,130 feet to 5,300 feet

Photo: K aren Shaw | Map: City of Prescott

Protect your Skin From Eating Nuts to Relieving Stress,

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

Healthy skin is something we all strive for. Even if it’s not something you pay full attention to every day, you should.

We usually don’t notice something until it’s wrong, such as if we have a breakout on our face; it feels magnified. But if something such as breakout doesn’t occur, it’s easy to not pay full attention to facial skin or skin altogether.

Outside of seeing a

dermatologist for a body checkup or having a professional treat your skin, you can do things such as keep your face clean, moisturize, hydrate, get enough sleep, find things to relieve stress like exercise, wear sunscreen, eat foods like nuts and seeds, broccoli, avocado, sweet potatoes, bell peppers and supplement with a quality fish oil.

Let’s delve a bit into sunscreen. While rare, some people do have

an adverse reaction or allergy to sunscreen — in the form of breakouts, blistering, fever, chills, nausea or trouble breathing. See your doctor for a correct diagnosis and advice on what sunscreens have the chemical ingredient or ingredients that irritate your skin.

Also consider:

* Avoiding the sun between 10 a.m. and 2 p.m.

* Wearing sunglasses with UV protection

* Wearing a widebrimmed hat

* Wearing sunprotective clothing with UPF (ultraviolet protection factor)

All in all, there are many natural remedies to have healthy glowing skin. Make sure you take care of it!

Physio Balls

ADD TO YOUR CORE WORKOUT

Whether you call it a Swiss, stability, balance, exercise or physio ball, the physio ball has been around 60 years and is here to stay.

Originally called the Pezzi Ball by its creator Italian engineer Aquilino Cosani for gymnastics exercise, it quickly took off as a physical therapy aid and is now an essential exercise tool used by most athletes.

Physio balls, made of sturdy rubber, come in several sizes ranging from 22 inches to 30 inches in diameter. Incorporating one into your workout can help strengthen your core, improve balance, coordination, and flexibility and relieve back and spine issues.

They are versatile, lightweight, soft and easy to maneuver.

It can be tricky to balance at first but they are simple and lightweight. They are perfect for body-weight exercises, strengthening your core and helping improve flexibility and balance.

Perform crunches while sitting on the

ball instead of the floor to engage your abs. You can also execute planks by placing your forearms on the ball and balancing for a tougher core exercise.

OBLIQUE CRUNCH

* Lie on your back, placing the ball underneath your knees and legs resting on top.

* Place hands behind your head and elbows wide then crunch up to the center, rotate to the left and bring your right elbow toward your left leg. Rotate back to the center.

* Lower your body back to starting, Repeat for 8 reps, then switch sides.

BALL PASS

* Lie with your legs extended and arms extended over your head. Hold the ball between your hands.

* Simultaneously lift your legs and upper body up, reaching your hands forward to meet your feet, forming a V.

* In this position, balance as you pass the ball from your hands to your feet.

* Then lower your torso, arms and legs back down until your arms and legs are hovering a few inches above the floor.

* Repeat and pass the ball back and forth for 12 reps.

Healthy

with Good Energy

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Woodside Homes reserves the right to change floor plans, features, elevations, prices, materials and specifications without notice. Optional features may be predetermined and included at additional cost to Buyer and are subject to construction cut-off dates. All square footages and measurements are approximate. Renderings are artist’s conceptions only. This advertisement is for illustration purposes only and is not part of a legally binding contract. Please see Sales Professional for full details. If you are working with a REALTOR or real estate agent, they must accompany and register you on your first visit.

BLOW UP your Muscles with

Hill Sprints

Running up that hill is tough. You feel the resistance pushing against your legs, arms and lungs within the first step or two up that incline, and pretty soon you want to make a deal with God to switch places with someone else, anyone else.

But run up that hill over and over and you’ll eventually have no problems, plus you’ll be a much more formidable athlete.

Hill sprints are beloved by long-distance runners, bodybuilders and countless other athletes as a powerful way to build and tone muscle, boost endurance — they are the real-world equivalent to a HIIT workout.

Hills are a fact of life both physically and figuratively, so the sooner you learn how to conquer them the stronger you’ll be in all areas of your life.

Sprinting on an incline of about 6% or more targets your calves, thighs, glutes and quads like nothing else will with a low risk of injury because your feet stay closer to the ground.

Developing stronger muscles also protects you from future injuries, so it’s

a great example of a winwin even before getting into the mental fortitude formed over time as you push yourself to repeat this highly unpleasant but highly beneficial task.

You do need to approach hill sprints carefully in the beginning, especially if you’re not an experienced runner, so here are some tips.

1. Find a hill — Given Greater Prescott’s terrain you will have a lot to choose from, but the best ones to start out on will have 20 to 30 yards of an incline that would challenge you a bit if you were just walking it.

2. Warm up — Spend a good 10 to 15 minutes light jogging, brisk walking, high knees, walking lunges and other dynamic exercises to start.

3. Sprint — Run up the hill one to five times, depending on your comfort level with the slope you’re on. Walk back down for your active rests in between,

but take more time to recover if needed.

4. Cool down — Walk and stretch about 5 to 10 minutes to bring your heart rate down safely.

Winterize your Skin 10 Steps to

1.Keep blocking the sun — Use sunscreen with SPF 30 or higher year-round, either by itself or by choosing a moisturizer providing this protection.

Moisturize daily — Apply a heavier cream- or ointment-based moisturizer frequently, especially after bathing or washing your hands while your skin is still damp to lock in moisture.

Against the wind — Protect yourself from its drying effects by wearing hats or hoods and lip balm.

Bring out the humidifier — Put a humidifier in your bedroom (and other rooms if you can) for additional moisture and follow the maintenance instructions.

Take shorter, lukewarm showers — We know how good a hot shower feels in the winter, but they can dry and irritate your skin when you need it least.

6. Cleanse carefully — Soaps and cleansers can strip your skin of its natural oils, so use mild or nonsoap products and avoid overuse on parts of the body you don’t need to wash daily, including your trunk, arms and legs.

7. Avoid extreme cold — Frostbite can happen any time the temperature hits 32 degrees or below. The risk is higher as it heads toward 20 and below, especially for some people with diabetes or who have experienced frostbite in the past.

8. Skip the tanning bed — If you want to recreate your summer glow, try using self-tanners with extra moisturizer. Tanning beds can dry your skin out.

9. Protect mature skin — Skin loses much of its natural moisture as we age, so older adults should be extra vigilant during the winter.

10.Keep your distance from smoke and fire — Roaring fireplaces, bonfires and fire pits are delightful to sit by but seriously dry your skin; same with smoking and secondhand smoke.

Set your Own Goals

WHEN DOING PILATES

by Heather Burgoyne, Owner, Soar Pilates

Aquestion we receive almost every day: “How often should I do Pilates?”

I know everyone has a life outside the studio, and we are all carrying our own weight. So, for me personally, to set a number of sessions per week I could be blocking or discouraging someone from their goal, and I could never do that.

I respond to my clients or potential clients with a question back: “Well … why are you here doing Pilates?”

They want to play with their kids or grandkids. They want to run a marathon, go skiing, hiking or mountain bike racing. They want to wake up and not feel stiffness in their joints or have to awkwardly roll out of bed just to get their feet to the floor.

They want to go through a work day and not be bound up with stress and tension in their neck, shoulders or low back. They are recovering from an injury and want to become stronger than they were before to prevent future injuries. They want to lose weight and begin a journey to a healthier lifestyle.

They want to do something for themselves. They need a mental release.

To summarize, they want to move through life with ease, grace, strength and confidence.

With this knowledge, I now know the goal. It is my job to assist them in the final outcome with measurable steps along the way.

I am here to support my client in their journey and

give them some tools and confidence that they will be able to achieve their goal, be it they come to Pilates one time a week or seven times a week.

I am confident that with their commitment and consistency we will see measurable progress and with that progress, they will have the drive to better themselves as they see fit for their individual goals.

I can say that by doing

Pilates, you will feel a difference in your body instantly. You will feel your body wake up and muscles you may not have known existed.

I am not sure if that answered the question, but let’s just go with what Joseph Pilates probably said best himself: “In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference and in 30 sessions you’ll have a whole new body.”

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

Nuclear Stress Testing • Self-Referrals Accepted

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.

Sagging a bit?

CAN CHARGE YOUR EXERCISE Supplements

You don’t always show up to every workout at 100%. A pre-workout supplement may be what you need to boost your training slump.

Also dubbed just “preworkout,” a study in the Journal of the International Society of Sports Nutrition reported that combining preworkout with HIIT produced increases in training volume and lean body mass while speeding up body-fat loss for recreational athletes.

The most popular are mixed with a drink, taken around 30 minutes before working out.

A s always, it’s important to read the ingredients on everything you consume, especially supplements. Look for accreditation from companies like NSF International or Informed Choice because both follow a strict vetting process to verify quality and purity.

WHAT TO LOOK FOR

* Caffeine — Found in many pre-workouts ranging from mild to extreme levels. Too much can lead to anxiety, insomnia and high blood pressure. The average adult should consume no more than 400 mg per day.

Some pre-workouts contain up to 410 mg, and that’s not including your morning coffee.

* Beetroot juice — A 2017 study found that this increases the body’s levels of nitric oxide, which expands blood vessels and increases blood flow, and improves cardiovascular performance. A 2020 study reported that people who took a beetroot supplement before a 30-second cycling sprint test produced more power with less exertion.

* Creatine monohydrate This is a derivative of three amino acids naturally produced in the body and stored in the muscles for quick energy. Creatine in high doses can help build muscle mass and increase strength over time. Stay hydrated if you’re taking this; digestive issues and muscle cramps can happen without hydration.

Check with a physician if you have diabetes, kidney problems or other health conditions.

* Beta-hydroxy-betamethylbutyrate (HMB) – This is a substance your body makes out of the amino acid leucine found in protein-rich foods. Your body can use only 5% of the leucine you consume; the only way to get more is through supplementation. HMB helps recovery reducing muscle breakdown and improving muscle repair.

* B vitamins — All play important roles in energy production and efficiency, while vitamin B12 supports blood production and vitamin B3 boosts DNA repair and promotes healthier skin.

Try the food-first approach to get what you need, then supplement for more. These supplements can step up your results, but leafy greens, meat and coffee can give you a cheaper and natural boost.

Take Care of

PRE-TEEN & TEEN SKIN

Naturally

by Chalease Linderman, Volunteer, The Launch Pad Teen Center; Co-founder, New Legends

Close to 80% of people between the ages of 11 and 30 are plagued with acne.

It occurs when hair follicles beneath the skin become clogged. Sebum — oil that helps keep skin from drying out — and dead skin cells clog the pores, leading to pimple outbreaks.

While in certain cases the cause of acne is hormonal and requires prescriptions, or the lesions have become infected and require antibiotics, most cases can be managed with gentle, natural ingredients.

Look for:

* Sea buckthorn oil: An oil extracted from the berries, leaves and seeds of the sea buckthorn plant, a small shrub that grows in the Himalayan region. It contains anti-inflammatory properties that help reduce swelling and redness associated with many skin conditions, including eczema, psoriasis and rosacea.

* Kaolin clay: The most gentle and mildest

clay used in skin care. Face masks that contain kaolin help prevent acne, manage dry skin and absorb excess oil or sebum

* Grapeseed oil: Extracted from tiny grape seeds using a cold-pressing extraction method, grapeseed oil has antimicrobial and antioxidants that help treat and prevent acne, while also healing acne scarring.

Grapeseed oil is high in linoleic acid, an omega-6 fatty acid that can help control acne by decreasing clogged pores. Acne prone skin is deficient in linoleic acid, so adding more of this fatty acid to skin via grapeseed oil can help reduce breakouts.

* Green tea: It contains anti-inflammatory properties that can help reduce skin irritation, skin redness and swelling.

* Willow bark/salicylic acid: Contains both anti-inflammatory

and antibacterial properties, clearing pores and alleviating acne and irritation.

CREATE A HEALTHY SKIN CARE ROUTINE

Helping your teen establish good self-care and skin care habits will help with their self-confidence and self-esteem.

1. Wash with a gentle cleanser morning and night. Afterward, apply a light moisturizer.

2. Use facial masks two to three times a week.

3. Wash off makeup.

4. Get the right acne products.

5. Keep hands clean; keep off the face.

6. Wash hair regularly to remove product build up around the hairline. For curly haired girls who need to wash their hair less frequently, use products with hydrating properties such as jojoba oil and shea butter; pull hair back into a headband to wash up to the hairline.

Pawsitively PurrfectHair & Skin Care

FOR PETS

by Loree Walden, Marketing Manager, Yavapai Humane Society

Taking the time to maintain a skin regimen for your pets is just as important as it is for you.

One of the most crucial aspects of helping to keep your dog’s coat healthy is through a good diet. Hair is primarily made of protein so the healthier your dog’s food is, the healthier their coat will be.

Foods that are rich in essential fatty acids are good for your dog’s coat, and many dogs who have problems with their skin find relief by having their diets changed. There are recipes for healthy, homemade dog food online to match your dog’s specific needs.

An inefficient balance of nutrients will negatively affect your cat’s skin and fur, as well.

Your cat’s diet should be appropriate for their age, health and activity level. Their food should be rich in digestible proteins, fats, carbohydrates, minerals and vitamins. Various nutrients, such as omega-6 and omega-3 fatty acids play an essential role in skin and hair health.

If your cat or dog has

itchy skin, they’ll scratch or lick to get relief that may result in painful wounds or bald patches. The most common reasons for itching are allergies, fungal or bacterial infections and fleas.

Both cats and dogs, especially outdoor cats, should get regular flea and tick preventative treatments. There are different shampoos, oils and supplements to help alleviate issues and make their coat shiny and soft.

I love watching my cats groom themselves,

especially when they wet their paws and wipe behind their ears. Still, they could use some help from you — brushing, especially longhaired cats — prevents mats and removes excess dead hair, dirt and dust.

The same goes for helping your dog’s grooming progress. Regular bathing and brushing have a number of benefits such as removing dirt and dead hair, cleaning and soothing the skin, distributing natural necessary oils across the coat, relieving

itchy or sensitive skin, controlling or eliminating ticks and fleas, helping to regulate body temperature and reducing odors.

Be careful not to over bathe them, so their skin doesn’t get too dry. Be sure to use a shampoo specific for dogs; keep it simple, opting for shampoos with natural ingredients like oatmeal, aloe vera, herbal proteins, vitamins and citrus extracts.

There also are dry shampoo options for grooming in between regular bath days.

MenSkin Care Needs HAVE DIFFERENT

It’s easy to get the impression that men don’t need to worry about skin care, even though the small percentage of skin care products targeted for men has been increasing over the last several years.

Sales of men’s products currently make up about 4% of the overall U.S. skin care market, though some guys use products purchased by the women in their lives.

A first look at the science can nudge your conclusions in that direction: Men have an average of 25% more collagen in their skin than women, and their glands produce significantly more sebum (oils), so their skin retains more of its moisture, elasticity and youthfulness during the aging process.

But go just a little deeper and you’ll find men have their own skin care needs, some of which are best addressed with products formulated for them.

* Shaving sensitivity — This is where you guys have your Achilles heel, as far as your skin is concerned. Shaving

your face as often as daily puts you at higher risk for skin irritation from old or dirty blades or just by repeatedly scraping off the top layer of your skin.

Always wash your face first, use a clean, sharp razor with a soothing shaving cream or gel to keep it gliding smoothly, and apply a nongreasy moisturizer afterward to reduce irritation and keep your skin healthy.

* Collagen loss starts earlier — While men have more collagen throughout their lives their process of losing it starts earlier, which means you should begin taking steps to slow it down at least as early as women do.

Retinol serum is a good thing to start including in your nightly routine by the time you hit 30,

and products with hyaluronic acid promote more production.

* Big pores, big oil — Your higher sebum production puts you at an advantage when it comes to healthy skin aging but also can lead to unsightly acne and other problems that are related to having naturally larger pores.

You should still moisturize your skin but water-based, oilfree products are your best bet. If you choose to use a toner as well, finding one that eliminates excess oil without stripping the skin is the best choice.

* A different wrinkle — Due to your thicker skin you aren’t likely to see as many of the notorious fine lines and wrinkles that women are always fretting about, but you’re

more likely to see those deeper “expression” lines form from repeated facial expressions like smiles and frown lines and forehead wrinkles and creases.

Maintaining a basic but effective skin care routine is your best shot at minimizing these, on top of a generally healthy lifestyle.

* Solar storm — Men are more likely to develop melanoma, have more tumors and to die from it. This has been attributed to their being more likely to have outdoor jobs and being more resistant to using sunscreen than women, but some researchers believe their skin is also more sensitive to UV radiation. So whatever else you do, slather yourself with sunscreen every day!

Hydrate Your Skin & Body

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

T he winter season is coming! Soon the holiday lights will be on at the Prescott Square, shining on the festive celebrations during this time of the year favored by many.

You are probably pulling out your heavy sweaters, comfortable fuzzy boots and warm coats. But as the cheer gets brighter, our skin gets dryer.

Winter season is wonderful, but did you know your chances of being dehydrated are actually higher in the colder weather?

People don’t typically feel thirsty or drink as much water, and wearing our fun winter clothing increases our body’s workload, plus sweat evaporates quicker in the cooler climate. Our warm baths become inviting, but they also perpetuate our risk for dry and irritated skin.

Seventy-five percent of Americans are already chronically dehydrated.

Add in the winter months and this rate increases.

Under relatively mild levels of dehydration, individuals may suffer from dry skin, fatigue, headaches, mood alterations and cognitive issues such as difficulty concentrating. Dehydration also can be the source of sore and achy joints.

Our elderly population is at an even higher risk for issues as dehydration presents as confusion and delirium.

Drinking plenty of water is critical in these colder conditions, and supplementing with IV hydration is a great way to ensure your body and skin is protected. Administered intravenously by a registered nurse under the direction of a physician, a hydration infusion can optimize your overall health this winter.

A bonus with getting an infusion is you can add-in amazing antioxidants, such as vitamin C, glutathione

and zinc so you can prevent unnecessary colds and flu bugs and “always be ready” for guests, activities and holiday parties.

Infusions take less than an hour and can be done at your home, office or another location you choose. A registered nurse comes to you, assesses your health status, checks your vital

signs and works with a physician to provide you with the ideal IV vitamin and hydration infusion for you and your loved ones.

A s the leaves change and we pull out our heavier clothes, now is the perfect time to winterize your skin and body. Staying hydrated will promote a happier, healthier, energetic and joyful season.

Your Mouth

IS THE GATEWAY

TO YOUR BODY

by Dr. Anson Hooper, DDS, Hooper Family Dental

My wife, kids and I love spending time outdoors, exploring national parks and areas of the country we haven’t previously visited.

A few months ago we had the opportunity to travel to Ouray, Colorado aka the “Switzerland of America.” What a magnificent site, with mountains towering higher than the eye can see, one of the first things we noticed was the tunnel, a gateway if you will, to this awe-inspiring destination.

This image entered my mind while pondering how

to depict the connection of the mouth to the rest of the body. Our oral health goes far beyond the “cosmetic” status of our mouth, in fact it’s much broader than the health of our mouth, teeth and gums.

E ssentially our mouth is a “gateway” to the rest of our body. In turn, the condition of our teeth and gums has a marked impact on our overall health, including the health of our skin. This means poor oral health can have negative consequences on the entire body. Bacteria residing in our mouth can easily

pass into the bloodstream and cause inflammation, infection and disease.

The condition or maintenance of our mouth can most definitely impact the status of our skin regardless of how great our skin care routine is, how healthy our diet may be or even our exercise regimen.

Maintaining different types of metal restorations and dental appliances can help us avoid skin issues.

When these materials start to break down, they can release metal ions into the body, and the

linings of the mouth and the digestive system can absorb these metal ions. Depending on the type of ions released, allergens can present themselves and cause dermatitis (inflammation of the skin) and other health problems.

Regular dental checkups with teeth cleaning and thorough home care can aid in nourishing our oral condition, in turn, nurturing our skin.

Practicing good oral health habits will do wonders for your dental health and your complexion!

Be the Guide

Helping your Child Thrive

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

Here are some tips and tricks to help your little one blossom into a pretty cool human.

PUT DOWN THE TECH

Eye contact, social interactions and addressing your child face-to-face at any age is irreplaceable when it comes to your little one picking up on communication skills that connects them with others.

Children raised by parents frequently distracted by their phones tend to become more negative and

less resilient into adulthood.

YOU’RE THE ROLE MODEL

You are your child’s very first guide in life. Children are likely to repeat what their parents do and say. This includes everything from future career choices to how they manage their time with technology.

SPRINKLE IN POSITIVITY

Take a moment each day to think of some positive things to say about

something or someone else and make sure your little one can hear it.

EAT AS A FAMILY

This reduces the risk of substance abuse, mental health problems and eating disorders. Kids who frequently eat with their family often have higher resilience and self-esteem.

DROWN YOURSELF IN WORDS

Be sure to engage with your little one by talking to them (even if they don’t speak words back to you). Every opportunity or chance you get, tell them something new about life or their world.

You, the parent, should be the teacher of language and not the TV, the tablet or other techy devices that offers language learning. Kids benefit far more from face-to-face interactions.

STICK TO A ROUTINE Life happens, and sometimes life happens

hard. During those hard times, you’ll be glad that you have a routine in place because routines help create feelings of safety and control. They help your child know what comes next in the day and helps them make better transitions. If the current home routine can improve, start small.

Maybe you organize a clearer routine just for the evening such as homework comes before play and play comes before dinner and dinner comes before wind-down time. Consistently practicing your family routine can get your child on the path toward learning and growing.

MOVE MORE

Whatever ways you can find to help your kiddo move more, do it! Movement can improve your child’s balance, endurance and core strength. Plus, movement reduces back pain and allows your child to practice their gross motor skills.

MOBILE

& HYDRATION

A

VITAMINS & HYDRATION

IMMUNITY VIBES

You know how much harder life is when you’re not feeling well? When you’re tired, can’t focus, in pain, irritable and overwhelmed with stress? An energizing vitamin infusion will fill your body with restoration and happiness, so you can get back to your life and manage your ‘to do’ list with clarity and ease! Call to schedule your

Your Health THE VICTORY IS FOR

by John Murphy, Founder, Make 100 Healthy

Each year on Nov. 11, Americans from coast to coast, honor those who served our country. Many made the ultimate sacrifice to allow us the freedom we enjoy.

As we commemorate the fallen heroes and those who have served our country, it’s an opportune time to reflect on history.

During World War I and II, U.S. citizens were called to grow backyard victory gardens.

Not only was this a way to take the burden off the food supply to feed our troops, but it also protected against an interruption in our food supply in case we were attacked.

Americans took great pride in their victory gardens, and they became popular in Great Britain, too.

Fast forward to today, and we find ourselves facing empty shelves and rumors of coming food shortages. We have an epidemic of diabetes and other lifestyle-related diseases.

Because of the pandemic, victory gardens have flourished again. There’s no better way to ensure you provide healthy and nutritious food for you and

your family than growing it yourself — no pesticides, worry about transportation or the degradation of fruits and vegetables; just home grown delicious food.

Here are a few things to know about victory gardens.

* In 1943, more than 40% of Americans grew their own victory gardens.

* The victory garden program began during WWI with a proclamation from President Woodrow Wilson, making it a patriotic duty to have a victory garden.

* They were also called “food gardens for defense” and “war gardens.”

With a deep debt of gratitude, I thank all the brave and valiant service members that fought so hard for our country.

Having a victory garden is not only a way to honor their memory but to learn from the past and grow your own food as much as possible.

This time the victory is for our health. Let’s get growing!

Watching your SkinYour Dentist is

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

Let’s play a quick game: Who is more likely to detect skin cancer?

A . Your primary care physician

B. A dermatologist

C . The dentist.

Go ahead, take a guess. If you guessed, “the dentist,” you’d be right! The reason for this is because most people only ever see their physician once a year (maybe) or a dermatologist if they were referred to one. On the other hand, the average patient visits their dentist every three to six months.

In a routine dental visit, the dentist does a whole lot more than just check for cavities or ask the dreaded “have you been flossing?” question. He or she is actually searching for anything out of the ordinary, including possible evidence of skin cancer.

A s part of every comprehensive exam (new patient exam) and even most periodic or recare exams (hygiene check), a dentist will perform the following series of examinations: an intraoral/periodontal exam, an oral cancer screening and an extraoral exam.

The intraoral exam involves carefully examining the teeth, gums, tongue, airway, hard/soft palate and various other oral structures. While looking around, they are simultaneously doing what we in the biz call an OCS, oral cancer screening. The dentist will check for lumps, bumps, sores, and discolorations that could be indicative of a potential disease or disorder.

Likewise, they will do the same thing outside of the mouth during the extraoral exam, palpating the lymph nodes and jaw muscles, checking the TMJ (temporomandibular joint) for any popping or clicking and examining the skin and soft tissue.

They may or may not voice this is what they’re doing. You may have thought they were just having a casual conversation with their fingers in your mouth, but rest assured, if your dentist finds anything unusual during this process, they will absolutely let you know and possibly recommend a follow-up.

They might want to check again themselves in a few weeks to see if there’s been any changes, or they may recommend a consult or biopsy. They will refer you to the proper health care professional.

If you are unsure if your dentist is doing any of these things at your next cleaning, just ask. Most will be more than happy to explain their process as well as their findings with you along the way.

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

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

How to Prevent & Treat DOMS

You know the drill: You worked out hard yesterday and this morning you can’t climb the stairs or put on your shirt. Welcome to DOMS, delayed onset muscle soreness.

For some gym rats, it’s a badge of honor — “No Pain, No Gain.”

For some people, it’s not so welcome. But one thing is for sure; if you work out, you will feel it.

WHAT CAUSES DOMS?

DOMS is a natural byproduct of intense exercise caused by micro trauma to the muscle fibers. These microtears cause inflammation, leading to muscle soreness.

Showing up 24 to 48 hours after an intense session, it’s especially

common if you’re new to exercise, haven’t exercised lately or tried a new exercise.

HOW TO PREVENT IT

Drink coffee. A study in The Journal of Pain found that the caffeine in roughly two cups of coffee cut post-workout muscle pain by 48%.

Stay hydrated. A lack of electrolytes contributes to muscle soreness, so stay hydrated.

Exercise consistently. The more you work out, the more your

muscles adapt to training. And don’t give your muscles too long to recover. That’s why workouts after a vacation leave you aching.

Roll out after working out. Studies show that self-myofascial release using a foam roller or massage gun after exercise helped decrease DOMS.

Drink tart cherry juice first. Tart cherries contain anthocyanins, antioxidant compounds that decrease excess inflammation.

HOW TO TREAT IT Menthol instead of ice. A study in the International Journal of Sports Physical Therapy found applying menthol gel cut soreness by two-thirds. Use Tiger Balm for quick relief.

Eat protein. A critical nutrient for building and maintaining muscle, protein plays a huge role in helping muscles recover.

Exercise. Yes, you heard that right. Studies show that exercise is the most effective means of alleviating pain during DOMS. Reduce the intensity and duration for 1 to 2 days but get moving.

Contrary to popular thought, studies show that cryotherapy, stretching and electrical current treatment (TENS) showed little effect on alleviating DOMS.

Vitamin Shots MAY DELIVER THE

Good Faster

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Vitamin injections can increase your body’s natural healing, immune response, energy level and well-being.

Specific vitamins are absorbed better under different conditions.

By injecting vitamins directly into a vein or muscle, you bypass the digestive system. This facilitates absorption.

In addition, you usually need an injection once weekly instead of taking daily vitamin supplements.

HOW IT WORKS

When nutrients are injected directly into the bloodstream, they are delivered directly into cells, which are used more efficiently by the body.

Weekly vitamin injections are an efficient approach to boost energy, fortify the immune system and stimulate weight loss.

Before using any supplements, it is

advisable to contact a physician. Let’s examine two of the most popular vitamin injections.

VITAMIN B12 SHOTS

Vitamin B12 is a watersoluble chemical needed for numerous bodily processes. It is necessary for brain function, DNA synthesis and red blood cell creation.

Vitamin B12 readily binds to cobalt, which is easily stored in the liver. Consequently, even if a person’s diet is inadequate, it may take years for symptoms to manifest. B12 is only available in animal items such as meat and dairy, so many people need B12 supplements.

SKINNY SHOTS

These shots, commonly known as MIC (methionine inositol choline), or lipotropic injections, promote the breakdown of adipose tissue.

Lipotropic drugs, B vitamins, and L-carnitine aid in accelerating the metabolism, improving fat burning and suppressing hunger.

Injections of MIC can be given up to three times a week. When taken with a nutritious diet and an exercise regimen, patients may lose between five to 10 pounds.

View Skin Surface of the Brain

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

T he headline of this article and the quote from Deane Juhan are concepts he eloquently describes in Job’s Body that I have always taken to heart from the beginning of my time in bodywork over 25 years ago.

In massage therapy, we learn and teach so much about the muscles and connective tissue. We look at the function of skin and then quickly move underneath.

But what we are talking about is the barrier between self and other, between the inside and outside — the entry point of touch. Touch is our most necessary sense, and it is so ingrained in our sense of ourselves that we take it for granted.

We can close our eyes, plug our ears or hold our nose, but our sense of touch is always with us, and cannot be turned off without serious injury or disease. Our most primary sense of existence, from single cell organisms to the complexity of the

human body-mind, is in the information gathered by rubbing up against the world around us with our outer surface.

Touch can take on many forms, but in its best forms it brings us pleasure, nurturance, calming and a sense of safety and comfort in our own skin.

It is so important to have human touch in our lives that when we are deprived of touch, it certainly takes a toll. Babies deprived of touch do not thrive, and elders deprived of touch lose their sense of worth

and connection. Everyone benefits from conscious, safe, nurturing touch.

This is the great responsibility of people in the massage and bodywork profession — to provide this space for all who would benefit from it. So as we touch the surface, we stir the depths, and we ignite positive cascades in the body that can be very healing for body, mind and spirit.

AS THE

Therapists, be conscious of the power of touch; clients, seek out conscientious therapists. Together we might find our world coming back into balance as we settle into our minds and bodies in a more healthy way.

“To touch the surface is to stir the depths.”

—Deane Juhan, Job’s Body: A Handbook for Bodywork

A Morning Routine

BUILDS A BETTER DAY

It happens too often: You wake up, roll over and hit the snooze button, not ready to start the day. You’re already feeling scattered.

By contrast, starting your day with a healthy morning routine can help you feel more productive, positive and in control.

T he suggestions below will help you build your personal morning routine. Start slow and choose just a few to begin with. If you need to wake up a bit earlier, try to manage it.

Choose four to five activities or create your own routine. Give yourself one to two hours. Don’t make it too long or you will burn out. Now give yourself 30 days to build the habit. If you skip a day, forget or don’t have time, add that day onto the end of your 30 days.

1. Kiss your significant other. If you have a partner, kiss them good morning. Human connection sets you up for a great day.

2. Drink water. First thing, drink a 16-oz. glass of water. Many people set a glass on the bedside table the night before, making it a no-brainer.

3. Make your bed. Yes, it sounds simple, but it is a small way to feel good.

4. Leave your phone alone. It’s easy to lose yourself in the rabbit hole of email, Instagram, Twitter and Facebook. They can wait.

5. Stimulate your body. This can mean walk the dog, hit the gym, do yoga, stretch

or run, whatever you works for you.

6. Journal. Keep a personal diary or a gratitude, art or bullet journal. Set 10 to 20 minutes and stick to it.

7. Read. Find a good book and read each morning (10 to 20 minutes).

8. Write or review your to-do list. Prepare for the day. Anticipating

what lies ahead makes you better equipped to cope with change.

9. Wake up at a consistent time. Waking up at the same time sets your internal clock, or circadian rhythm, which makes for better quality sleep and a more productive day.

10. Meditate. Apps like Aura and Calm have many programs.

Thermal Waters

RUN DEEP IN

Skin Products

Humans have traveled long distances for millennia to reach thermal springs believed to have healing qualities for skin conditions (and numerous other ailments), derived from the minerals within the rocks the water is pushed through by geothermal heat on its way to the surface.

They’re a significant tourism draw even today, but thermal water also is being bottled at the source and shipped to consumers globally as sprays, moisturizers and other skin care products.

Four French pharmaceutical brands — La Roche-Posay, Uriage, Vichy and Avène — are named after the alpine springs they draw their water from and are the most well-known for selling products containing thermal water.

Hungary, Iceland and other lands also include their springs’ water in products for specific skin benefits.

Thermal waters have proven to contain many minerals and compounds beneficial for skin, with their specific content determined by the locations they came from. While more

studies need to be done for conclusive answers on whether these products improve skin health, most have no serious side effects and have won devotees across the ages.

WAYS THERMAL WATER CAN HELP YOUR SKIN:

* All-purpose remedy

— Most thermal water comes loaded with such beneficial ingredients as selenium, sulfur, calcium, bicarbonate, magnesium, iron, silicates and sodium that provide a multitude of benefits.

Sulfur, for example, is found in most thermal water and has both anti-inflammatory and antimicrobial properties, while bicarbonate, better known as baking soda, is used for clearing acne and treating all other types of skin infections.

* Safe for all skin types

— It’s especially beloved by those with sensitive skin because it can be spritzed across your face, hands, arms and anyplace else it’s needed with abandon to soothe irritation from any source.

It’s also great for those with oily skin in search of hydration when thick moisturizers do more harm than good.

* Use to set and reset with makeup — Pure thermal water can be sprayed on after you apply makeup to keep it looking fresh for hours while adding a natural-looking glow. A spritz is also good after makeup removal for replenishment.

LET THE OLD BECOME

New Again

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

Palma Christi … otherwise known as the palm of Christ or the more common name “castor oil.” Let’s explore the benefits of this old, wonderful oil.

For nearly 20 years, I’ve been recommending it for clients with thick scar tissue build up. It helps stimulate the softening of scar tissue so the body can break it down and allow increased blood and nerve flow. As a child it was used in very small doses to stimulate the emptying out of the digestive tract if constipation occurred.

What other possibilities exist?

While further scientific studies need to be done, there are many benefit stories/theories that have been passed down throughout the generations.

Castor oil comes from the seeds of the ricinus communis plant and is thought to have antiinflammatory, antimicrobial

and moisture producing traits. Because it is also a stimulate, it is thought to help promote hair growth including eyelashes.

A s for the benefit to our facial skin, it inhibits the growth of the bacteria that cause acne, enhances smoothness and softness by promoting the growth of healthy skin tissue. It is unlikely to clog pores.

For the rest of the body’s skin and if the old-timer generation has it right (and they usually do from my experience) — castor oil not only has antiinflammatory properties, it protects the skin with its antimicrobial properties.

It also contains triglycerides that can help maintain moisture in the skin, and it has been noted that it may have humectant

properties, which means it can draw moisture from the air into the skin to keep it hydrated. Good for those who live in hot, dry climates.

Now, don’t go sitting in a tub of castor oil; less is best. Too much of anything, remember, can cause a negative reaction. And as far as the ricin factor, that is mostly contained in the hull of the bean, which is discarded

during the manufacturing process, meaning it does not make its way into the end product. So, give it a thoughtful try if you have a stubborn scar, put a little Palma Christi (or Palm of Christ) on it and see if it won’t begin to melt away. Then try it for a little moisturizer and go from there.

I love the possibility of “old things” becoming “new” again — don’t you?

VaginalDryness HELP IS AVAILABLE FOR

by Chrissie Seals, WHNP, Salud Spa

Many women will experience changes throughout their lifetime that affect their vaginal tissues.

Studies show that 95% of women will experience significant atrophic vaginitis (dryness of the vagina), and only 5% realize there is effective treatment available.

The epithelial cells that line the vagina are hormonally signaled by estrogen to increase healthy secretions and lubrication. Symptoms that occur due to changes in hormones can cause vaginal dryness.

Declining fertility and lower systemic estrogen levels may occur at the age of 35 or 40. Other women will experience moderate to severe vaginal dryness, pain with intercourse, burning and urinary symptoms in the early 50s, which also is a common age of onset for menopause.

Lack of estrogen in vaginal tissues thins the

vaginal tissues and increases the incidence of urinary symptoms — urinary infection and incontinence. Less sexual activity can also lead to more fragile tissue and loss of elasticity.

Treatment of vaginal symptoms requires careful evaluation to rule out other issues such as yeast, bacterial vaginosis or sexually transmitted infection. Vaginal cancer also can cause some of the same symptoms as atrophic vaginitis.

Vaginal estrogen can be effectively used to promote vaginal wellness. The decision to use vaginal estrogen for these common symptoms should be individualized. Many clinicians do not believe that vaginal estrogen leads to a systemic level of hormone in the blood stream and should not increase the risk for breast cancer in high-risk patients.

Some patients may choose an estrogenfree option to completely minimize the risk, and there are medications available.

Lubricants or vaginal moisturizers are often not enough to help most women. Over the counter treatments such as vaginal wipes, sprays and cleansers may cause more harm than benefit.

Why YouShould be Eating

More Fiber

You know you’re supposed to eat fiber, but you still probably don’t eat enough. After all, you’re only human.

Ninety-five percent of American adults and children do not eat adequate amounts of fiber.

Research indicates that 67% of adults believe they meet their fiber needs while only 5% actually do.

WHAT IS DIETARY FIBER?

A type of carbohydrate, fiber is essentially the part of plant foods your body cannot digest. It passes somewhat intact through your gut and out of your colon.

Fiber is often classified as either soluble — it dissolves in water — or insoluble — it doesn’t. When soluble fiber mixes with water and other fluids in your gut, it forms a gel-like substance that takes up stomach space, which

makes foods with this type of fiber more filling.

Insoluble fiber adds bulk to stool, stimulates intestinal movement to push it through your system and helps you stay regular. Cauliflower, artichokes, okra and whole-wheat flour are full of insoluble fiber.

Your body needs both types of fiber to help food pass through your system, slowing down the digestion and absorption of food so you get steady energy that lasts.

HOW MUCH DO YOU NEED?

The Institute of Medicine recommends that men younger than 50 average 38 grams per day while women need 25 grams. Men older than 51 need 30 grams per day while women need just 21

grams per day. The daily general recommendation is 14 grams of fiber per 1,000 calories consumed.

Lucky for you, beans aren’t the only magical fruit. You can find whopping amounts of fiber in vegetables and fruits as well as beans, including raspberries, chia seeds and avocados, making it easier than you thought to add more fiber to your diet.

WHY DO YOU NEED IT?

Lose weight: Fiber-rich foods fill you up faster and keep you satisfied longer. One study showed that people who ate more fiber tended to be leaner overall than those who did not. Another study showed mice given adequate soluble fiber resisted gaining weight

even on a high-fat diet.

Cut your risk of diabetes: A group of studies found that people who ate more than 26 grams a day lowered their odds of diabetes by 18%, compared to those who ate less than 19 grams daily.

Lower your odds of heart disease: Cholesterol is bound by certain kinds of fibers, which helps lower cholesterol and LDL (bad cholesterol) levels. For every 7 grams of fiber eaten daily, your risk of heart disease drops by 9%.

Reduce your risk of cancer: A study in the Annals of Oncology found that every 10 grams of fiber you eat is associated with a 10% reduced risk of colorectal cancer and a 5% fall in breast cancer risk.

Healthy Eatingfor Kids

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

With the holiday season approaching, it is important to keep healthful foods around to offer to our children.

It is a known fact that school-aged children may not eat enough of the recommended amounts of certain food groups, which may lead to nutrient deficiencies, delayed growth, impaired learning and negatively impacting their participation in regular physical activity or sports.

A s parents or caregivers, we can start by having positive conversations around foods such as discussing nutritional benefits and the various colors, shapes, textures and flavors to entice our children’s curiosity around foods.

D epending on the age of the child, they can be invited to shop with us, read food labels, give input on family meals

and even cook with us.

Certain children can be picky eaters. So, by identifying which meal is preferred and asking for specific input can go a long way into solving frustrating family meal dynamics while increasing the variety of the foods a child is willing to eat.

Having at least one family meal together every day will further foster communication, family bonding and increase the nutrients a child will eat from the various foods made available and eaten together as a family as their role model.

When promoting healthy eating habits, the recommendation is to fill half your plate with fruits and vegetables, choose lean protein foods, and make at least half the grains your family eats whole grains (quinoa, brown or wild rice, whole wheat pasta, etc.).

For snacks, healthier options include whole grains, fruits, vegetables, nuts, seeds and calcium-rich foods (such as milk and yogurt).

The holiday season can be as healthy as you make it to be. Some tips include:

1. Replacing traditional sweets with fruits.

2. Modifying rich dishes to include more vegetables, whole grains and lean meats.

3. Offering a wider selection of vegetables as side dishes.

4. Introducing healthier versions of traditional holiday desserts.

5. Emphasizing ongoing or even increased physical activity during this time with the participation of the entire family!

Research Ingredients

FOR BEST SKIN CARE

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

Our skin is the largest organ of our body, although we don’t always think about it that way. It holds us together, sweats to keep us cool and can be damaged if we are out in the sun too long or take a spill off of a bike or on a pickleball court.

Our skin, when not damaged by external forces, is a complete reflection of how we are caring for ourselves.

Everything we eat, drink or put on our skin is expressed through our skin. Eating something that our body doesn’t like or is not particularly good for our body can be expressed as pimples or red splotches. This is a sign of inflammation.

Inflammation is best understood as a toxin our body is reacting to and wants to eliminate.

If we are in the sun too long and get burned, our skin lets us know, maybe years later with cancer or dark age spots. Making careful choices on products we use is the best advice I can provide to you; and

use as few as possible.

According to www. ewg.org (Environmental Working Group) no more than SPF 50 should be used.

As the weather changes, so do the needs of our

skin. In our arid climate, moisturizer is needed year round. Preferably we are using one with an SPF. Reading the labels of the products we use, remembering they absorb into our skin and into your body, is important.

I use a search engine to query ingredients I am unsure of, and I also go to www.ewg.org to see what is being reported.

I have a friend in the cosmetic field. She informed me that Europe bans more products than the United States out of caution for ingredients it questions as safe for use. There are cosmetic companies that follow those same guidelines here in the states; you have to ask and be diligent in your health.

Skin care is a major component of our health, and we need to consider our skin as an organ, remembering absorption begins there.

Marketing

Is Honeydew Water

YOUR

Hydration Answer?

Drinking water is a healthy habit, but it can get a bit boring. Lemon or lime water works, but if you experience acid reflux or other related conditions, it may not be a good option.

Honeydew water is a delicious alternative and full of nutrients.

The honeydew melon looks a lot like a cantaloupe because both melons, and the watermelon, belong to the Cucumis melo plant family. (Melons are also related to squash and cucumbers.)

The sweet, juicy melon is about 90% water and contains potassium, magnesium, sodium and calcium. This makes it perfect for hydrating after a workout, during illness or staying hydrated throughout the day.

Honeydew also contains vitamins A, B and C, calcium, phosphorus, sodium, and folate.

There are many ways to make honeydew water, and all of them are easy.

* Freeze diced honeydew and add a few chunks to a glass of iced water. This also gives you a little treat to munch on as it thaws.

* Juice honeydew and combine with iced water for a sweet and

hydrating indulgence. Use 1/3 melon juice to 2/3 water; adjust to taste.

* Add about 1 cup of fresh chunks of melon to a pitcher. Fill with water and refrigerate. Water can be refilled two or three times until the flavor is gone.

* Put ½ cup honeydew and ½ cup watermelon to a pitcher and fill for a refreshing change. Add more or less melon to taste. The best part is the snack you get while drinking the water.

* Add sprigs of mint to your water for a refreshing change.

* Mix honeydew juice with cold sparkling water for a satisfying afternoon pick-me-up.

Targeting your luxury consumers in

Where Health BeginsThe Cell—

by Vickie Johnston, Owner and Founder, H2O Health

People ask me all the time if I think the water will get better. I think I can answer that with 99.9% certainty — they don’t call them “forever chemicals” for nothing!

I’ve watched water quality just get worse and worse for 50 years now. It’s crazy and a downright shame what we have done to our precious drinking water! The worst thing we’ve done to our drinking water is use it to flush toilets and then recycle it back to drinking water; lots of harsh chemicals.

I’ve been educating people for years about good health, and it’s

really very simple.

Health begins in the cell. Every cell from skin cells to every other cell inside the body has a recipe —a formula – of what it needs to rebuild itself. You have about 300 million skin cells alone, depending on your size.

Your skin is your largest organ, so it’s more important than most think.

From the moment of conception, cells begin this amazing multiplication magic of splitting and dividing that doesn’t stop until we run out of minerals.

Once you run out of minerals, it’s game over.

That is why nutrients are vital to good health. Cells need hydrogen, oxygen and nutrient-rich water for this process to keep working in the body. When cells lack these things, everything begins to decline.

Healthy cells make a healthy body, and sick cells make a sick body.

Cells in our bodies are water inside and out; they are like little sponges sucking up water. They are looking for the needed nutrients to stay healthy.

Without nutrients cells die, and if enough of them die the whole organism will collapse — and death occurs. Cells must have clean hydrogen, oxygen, nutrient-rich water to remain well.

Water transports everything through your body to the cell, the good and the bad. Protect your health from diseases, disorders, harmful toxins and costly medical bills by drinking clean water.

Clean water is your best defense against all disease and disorders. Remember, buy a filter or be a filter.

Ensure Holiday Fresh

Evergreens

by Ken Lain, The Mountain Gardener, Watters Garden Center

This mountain hardy pine tree is gaining nationwide popularity.

The Single Blue Pinyon Pine is a local variety that gives a bold appearance. Its blue color blends well in mountain landscapes.

The tree is gaining popularity at farmers markets for its pine nut production. At a young age, the tree produces pine cones with meltin-your-mouth nuts. Let it grow wild to 10 feet or prune it right after its spring growth for a perfect Christmas tree shape.

Now is a perfect for planting for those who use living trees as decorations during the holidays; they then mature into the landscape in spring.

Most conifers need surprisingly little water. Once these trees get up to size, our arid climate, dry soil, and extreme temperatures make them all the happier. This holds true for most other high country natives like pine, cypress, cedar, juniper and spruce.

Digging the right size planting hole and adding the correct soil amendments are critical

FROM YOUR YARD

for successful planting.

1 — The bowl-shaped hole should be the same depth as the root ball but three times as wide. Plants thrive when able to stretch out just under the soil’s surface, searching for food and water.

2 — Good mulch keeps clay soils loose and aerated, and loose granite will retain water better around the root ball. The amount of mulch per plant should be equal to the size of the root ball.

3 — Evergreen trees are

so sensitive to soggy soil it’s recommended they be planted on a slight mound. The top of the root ball you see in the grower’s pot should still be able to see sunlight once planted.

4 — Evergreens need the right plant food for a healthy start. Feed with food specifically designed for Arizona’s mountain plants.

5 – Promote deeper roots with liquid rooting hormone when your new tree is watered. Use this root tonic once per month until new candle growth

emerges this spring.

6 — Top dress the planting area with a 3-inch layer of shredded cedar bark to hold in moisture, keep weeds out and protect from extreme temperature swings.

Keep your tree moist, but allow it to dry between watering. Give it a thorough soak twice per month through winter. Once new growth is experienced, bump the watering schedule twice a week during the first growing season.

LEARN

8 oz Fusilli pasta

16 oz Ground turkey

1/2 can Black beans

2 Green bell peppers

Roma tomatoes

cup Arugula

2

Red wine vinegar

2 tbs Olive oil

Pink salt to taste

Black pepper to taste

HEALTHY

Recipes

QUICK

Perfect Pasta Salad

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Green bell peppers are a great source of vitamins C and A, which makes them an awesome ingredient for immune health and this dish! They’re also a good source of folate, which promotes healthy growth and heart health.

1In medium-large sauce pan, add water and bring to boil. Salt when water comes to boil then add fusilli pasta.

1-2 minutes while draining black beans. Toss in cooked turkey, drained black beans and remove from heat.

2

Brown ground turkey in nonstick sauce pan and drain excess fat; remove from heat then add olive oil and diced green bell peppers.

3

Cool until peppers soften, then add diced tomato. Cook together for

Serves 4 | Prep Time 30 mins

4Drain pasta, leaving about 1/4 cup pasta water, then combine with ingredients from sauce pan. Add in arugula, cover to let wilt, then add in pink salt and black pepper before removing from head and adding red wine vinegar.

KETO

Creamy Instant Pot

Zuppa Toscana

This version of classic Italian Tuscan soup omits the potatoes recipes typically contain for a luscious, keto-friendly one-pot meal full of flavor and perfect for family or friends to gather over this winter.

Warm everyone’s heart and stomach with this hearty crowdpleaser. Choose your Italian sausage according to the level of spice your crowd will appreciate!

1 lb Spicy Italian pork, turkey or chicken sausage, casings removed

1 lg Onion, chopped

3 cloves Garlic, minced

1 tsp Oregano, dried

1/2 cup Sun-dried tomatoes, drained and chopped

6 cups Chicken broth (regular or low-sodium)

1 bunch Kale, leaves stripped and chopped (lacinato works best)

3/4 cup Heavy whipping cream

1/4 cup Parmesan, freshly grated for serving

Fresh chopped Parsley, for serving Salt and freshly ground black pepper

1Set a 6-quart Instant Pot to sauté mode. Add Italian sausage to the insert of the Instant Pot and cook, breaking up with a wooden spoon, until sausage is lightly browned, about 3-5 minutes. Drain excess fat.

2Add garlic, onion, and oregano to the Instant Pot with the meat. Cook, stirring constantly until onions have become translucent, about 2-3 minutes.

3

Stir in chicken broth and sun-dried tomatoes;

Serves 4 | Prep Time 10 mins

season with pepper, to taste.

4

Select manual setting on the Instant Pot, adjust the pressure to high and set the timer for 5 minutes. When finished cooking do a quick-release.

5Select sauté mode and stir kale into the soup until wilted, about 1-2 minutes. Stir in heavy cream until heated through, about 1 minute; then adjust seasoning with salt and pepper to taste.

2, 15-oz cans Vegan or vegetarian refried beans (pinto or black)

1 lb Sweet potatoes, diced into 1/2-inch cubes

1 tbs  Avocado oil (or olive oil)

2 tsp  Taco seasoning, homemade or store-bought

12 sm   Corn or flour tortillas

1  Avocado, peeled, pitted and thinly sliced Fine sea salt and ground black pepper

Toppings: chopped white or red onion, chopped fresh cilantro and lime wedges

1Heat the oven to 425° and line a baking sheet with parchment paper. In a large mixing bowl toss sweet potatoes with oil, taco seasoning and a pinch of salt and black pepper until combined.

Spread potatoes out on prepared baking sheet in an even layer. Bake 25-35 minutes — flipping once halfway through, until

the potatoes are tender and cooked through.

(Optional) If you’re not using canned refried beans, you can make a batch of vegan refried beans while the sweet potatoes are in the oven

Fill each tortilla with a scoop of refried beans, sweet potatoes, avocado and any desired toppings. Serve immediately.

Serves 6 (two tacos each) | Prep Time 20 mins

VEGAN

Zingy Roast Sweet Potato Tacos

Sweet potatoes are one of the most versatile foods known to man, beloved for their flavor and so easy to swap in for other less healthy ingredients — whether cubed, sliced, pureed, mashed, baked, grilled, roasted or sautéed. This vegan recipe gives them the spotlight they deserve, and gives you a great way to quell your Mexican food cravings.

Paleo Coconut Lime Chicken

Quick, easy and full of flavor, this dish comes together in 30 minutes. Serve it over crunchy shredded cabbage or make it a bowl over cauliflower rice. Either way, this will become one of your favorites.

4 med Chicken breasts (or two large, slice in half)

1 tsp Salt and pepper

1 tsp Paprika

2 tbs Avocado or coconut oil

½ med Onion, chopped

1 tbs Garlic, minced

¼ cup Chicken broth

1 ½ cups Coconut milk, full fat

2 med Limes, zested and juiced

1 tsp Basil, dried

1 tbs Fresh ginger, grated

¼ cup Cilantro, chopped

1 tsp Red pepper flakes

2 cups Cabbage shredded (optional)

2 cups Cauliflower rice, cooked (optional)

1 med Lime, sliced for topping (optional)

Prep onion, garlic, ginger and cilantro as noted. Zest and juice limes and set aside.

Place the chicken breasts between parchment paper and pound until even.

Pat dry and sprinkle each side with salt, pepper and paprika

Heat a large cast iron skillet over medium heat and add oil

Once hot, add chicken. Cook untouched 3-4 minutes or until brown. Turn and cook 3-4 more minutes

Remove chicken from skillet and set aside. Lower heat to medium.

Add more oil if needed and add garlic and onion to skillet. Cook 1-2 minutes, stirring until translucent

Serves 4 | Prep Time 30 mins

Add chicken broth and scrape the bottom of the pan.

Add coconut milk, lime juice and zest, basil and ginger. Stir.

Bring to a simmer and let the sauce cook down for 10 minutes, then add pepper flakes, if using, and chopped cilantro.

Add chicken back to skillet in the sauce. Cover and turn heat to low. Simmer 5 minutes until chicken cooked fully. Check for a temp of 165°.

Serve on its own or with vegetables, cauliflower rice or shredded cabbage. Garnish with cilantro and lime slices.

FAMILY FRIENDLY

Slow-Cooked Chicken Tortilla Chip Soup

Soup can be the meal du jour this time of year, the hotter the better! With or without the jalapeno this recipe is sure to be a winner on these busy weeknights, especially because it can be slow-cooked during the day while you’re attending to your other duties.

3 Chicken thighs, skin removed

10-oz can Diced tomatoes with green chiles

1½ cups Black beans, cooked

1½ cups Chicken broth

1½ cups Water

1 Yellow onion, finely chopped

3 cloves Garlic, finely minced

1 Jalapeno, finely chopped (optional)

½ tsp Cumin, ground

½ tsp Chili powder

Juice of ½ lemon

20 Tortilla chips

3 tbs Fresh cilantro, finely chopped

½ cup Monterey Jack cheese, shredded

1

Place chicken, tomatoes (with juice), beans, broth, water, onion, garlic, jalapeno, cumin, and chili powder in a slow cooker. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours.

2Uncover the slow cooker and use tongs to remove the chicken from the pot.

Serves 4 | Prep Time 10 mins

Once cool enough to handle, remove the meat from the bones and shred, then return the meat to the pot. Stir in the lemon juice.

Crumble a few tortilla chips into each bowl and cover with soup. Serve sprinkled with cilantro and grated cheese

Vegetarian Grilled Veggie Pesto Pasta

This is a great way to use fresh vegetables and grilling adds a beautiful smoky, charred flavor. No need to fire up the grill unless you want to, just use a grill pan. You may want to roast your veggies in the winter for a warm, toasted flavor for a change. Using jarred or pre-made pesto makes this a quick weeknight meal.

12 oz Penne pasta

1 med Red bell pepper, chopped

½ med Onion, chopped

2 med Zucchini, sliced and chopped

1 med Summer squash, sliced and chopped

1 med Ear of corn, shucked

1 cup Cherry tomatoes

2 tbs Olive oil

½ lb Mushrooms, sliced in half ½ tsp Salt and pepper

3 tbs Pesto, your favorite jarred or homemade

1 tbs Basil, chopped

1 tbs Lemon juice

1/4 cup Parmesan cheese, grated 2 tbs Pine nuts, toasted

Fill a large pot with water and a bit of salt. Add pasta when it boils

Prep vegetables and in a large bowl, toss with olive oil, salt and pepper.

Place cherry tomatoes on skewers for easy grilling

Preheat grill to medium-high heat.

Grill the vegetables until tender. Turn often to cook evenly.

Drain pasta and pour it into a large serving bowl.

Remove veggies from the grill. Remove tomatoes from skewers and cut corn off cob.

Add the grilled vegetables to the pasta.

Mix in pesto, lemon juice, basil, Parmesan cheese and pine nuts to the pasta. Stir together until everything is coated.

Serves 4-6 | Prep Time 35 mins

health & wellness DIRECTORY

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

Aesthetics & Wellness

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

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

Tri City Aesthetics and Wellness 212 S Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

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

Allergist

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

Audiologist

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

Cardiology

Cardiac Care

3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiacare.info | 928.759.7009

Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601

Prescott Heart 1958 Commerce Center Cir. Prescott, AZ 86301 928.756.2824

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

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

Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

Chiropractic

Adjust to Health 6546 E. 2nd St., Ste. C Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044

Advanced Chiropractic Center 728 N. Montezuma, Ste. A Prescott, AZ 86301 928.778.0147

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

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

Bennett Clinic 7749 E Florentine Rd. Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200

Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781

Cornerstone Family Chiropractic 2225 E State Route 69, Ste. A Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477

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

Futral Chiropractic & Wellness Center 8098 E. State Route 69 Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125

Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607

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

New Life Chiropractic 172 E. Merritt St., Ste. B Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818

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

Prescott Family Chiropractic 728 N. Montezuma St., Ste. A Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600

Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

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

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

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

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

Weary Chiropractic 730 N. Montezuma St., B Prescott, AZ 86301 www.drweary.com | 928.778.2228

White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303 www.family-chiropractic-healthcare.business.site 928.776.4663

Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190

Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry

89A Dental Care PLLC 6455 N Viewpoint Dr., Ste. 600 Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970

Aspen Dental - Prescott Valley 7584 East. State Route 69 Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759

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

Bradshaw Family Dental

Smile Design Center

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

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.ourprescottdentist.com | 928.445.5877

Davis Orthopaedics LLC

3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320

Distinctive Dental Care

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

Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

Gentle Dental

980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818

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

Hooper Family Dental

802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421

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

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

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

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

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

Kidzaam Dentistry

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

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

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

My Kids’ Dentist

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

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

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

Prescott Dentures and Implants

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

Prescott Periodontics & Implant Dentistry PLLC

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

Prescott Smile Care

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

Prescott Valley Dental Group

3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

ProSolutions Dental Group

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

PV Dentistry

8154 E Florentine Rd No. B

Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083

Reneer Dental

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

Smile by Design

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

Sunwest Dental

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

Dr. Bobby L. Raver Pediatric Dentistry

1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Prescott Modern Dentistry / Every Kid’s Dentist

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

Prescott Periodontics

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

Dermatology

Arizona Dermatology Group

2820 N Glassford Hill Rd. No. 103

Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553

Sunwest Dermatology and Skin Cancer Treatment Center

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

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

Dietician & Diabetes Care

DSMT Associates

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

Dietitian Nutritionist

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

Ear, Nose and Throat

Prescott Ear, Nose & Throat & Allergy

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

Prescott Outpatient Surgical Center

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

Gastroenterology

Digestive Disease Specialists

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

General Surgery

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

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

Gynecology

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

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

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

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

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

Health & Wellness Services

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

Hospital

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

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

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

Integrative Medicine & Acupuncture

Harmony Integrative Medicine

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

Internal Medicine

Thumb Butte Medical Center

3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

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

Interventional and Vascular Radiologist

Thumb Butte Medical Center

3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

IV Therapy

A Better You IV Bar

8100 E. State Route 69 Prescott Valley, AZ 86314 www.abetteryouivbar.com 928.421.4292

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

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

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

Massage Therapy

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

Medical Nutrition Counseling

EON Consulting

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

Medical Spa

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

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

Naturopathy

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

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

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

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

Neurology

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

Neurophysiologist

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

Neurosurgery

Dr. Whitney James

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

Prescott Outpatient Surgical Center

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

Occupational Therapist

Arizona Hand Center & Physical Rehab

3111 Clearwater Dr., Ste. C Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Oncology

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

Optometry

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

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

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

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

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

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

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

Orthodontics

Patterson Orthodontics

3033 N Windsong Dr., Ste 201

Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353

Prescott Orthodontics

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

Orthopedic Specialist

Granite Orthopaedics, PLLC

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

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

Prescott Outpatient Surgical Center

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

Pain Management

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

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

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

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

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

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

Pediatrics

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

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

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

Physical Therapy

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

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

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

Peak Performance Physical Therapy

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

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

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

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

Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

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

Podiatry

Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428

Northern Sun Podiatry 2485 N Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540

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

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

Primary Care

Dr. Shirley Rheinfelder

3149 N. Windsong Dr. Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083

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

Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348

Lifetime Medical Care

3101 Clearwater Dr., Ste. B Prescott, AZ 86305 www.lifetimemedicalcare.com 928.237.9014

Morris Health MD

3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505

Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573

Optima Medical 2075 AZ-69

Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673

Optima Medical 901 AZ-89

Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Optima Medical 3251 N Windsong Dr. Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711

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

Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 86301 www.prescottcompletecare.com 928.458.5723

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

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

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

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

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

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

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

Psychiatry & Counseling

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

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

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

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

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

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

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

Start Moving On

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

Thumb Butte Medical Center

3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Radiology

Thumb Butte Medical Center

3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Recovery - Addiction

Canyon Crossing Recovery

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

Embark Recovery

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

MATFORCE

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

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

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

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

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

Silver Sands Recovery

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

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

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

Surgical Center

Prescott Outpatient Surgical Center

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

Urology

Thumb Butte Medical Center

3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Prescott Urology

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

Q&A

Joshua Allen,

DMD, OWNER & DENTIST, KEEP SMILING FAMILY DENTISTRY

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

A healthy lifestyle is taking time to nurture one’s spiritual, mental and physical health as a way of living. It’s a daily practice.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

My grandfather died of a brain tumor the year before I was born. Upon learning this, I knew I wanted to help in the medical field. Eventually in college, I started shadowing various kinds of doctors. Dentistry started to really appeal to me so I shadowed many different types of dentists; and not a single one I met regretted dentistry as a career choice.

I liked the idea of working with my hands and developing relationships with my patients while also having the ability to be my own boss to have more time for family.

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

For me, my faith in Jesus is at the center of all that I do. A life filled with stress and worry is very unhealthy, but knowing God is in control gives me hope and assurance no matter what curveballs life throws at me. I pray often and take time each day to practice mindfulness and being thankful.

I enjoy staying active with my wife by going on hikes and getting out in nature. The past couple of years, she and I have learned how important it is for our spiritual and mental health to stay connected to our friends and family.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK?

Air-popped popcorn lightly seasoned with grass-fed butter, pink Himalayan sea salt and freshly cracked pepper.

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS?

Having good oral health in addition to an overall

healthy lifestyle will have a positive impact on the health of the rest of your body. “Seeing a dentist annually and taking time daily to care for your teeth and gums will benefit the health of your heart, blood sugar levels, brain, gut, and more.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY?

It can be hard for me to slow down and keep things simple. I love taking on new tasks and am eager to please others. I need to learn “What is my best yes?” and practice more selfcare so I don’t stretch myself too thin.

Serving the tri-city area since 1986. POSC allows patients to have elective surgery, spend minimal time recovering at the facility and then continue to recover in the comfort of their own homes – all in the same day.

EAR, NOSE AND THROAT

Dr. Derek Hewitt

Dr. Mark Strasser

GENERAL SURGEONS

Dr. Thomas Hirasa 771-1011

Dr. Donald Huang 771-1011

GYNECOLOGISTS

Dr. Katie Campuzano 778-4300

Dr. Luis Fernandez 776-8428

Dr. Josephine Kim 583-1000

Dr. Melinda Martin 777-0070

Dr. Richard Ohanesian 778-4300

Dr. Jeffrey Osburn 778-4300

Dr. Jeanette Pilotte 583-7887

Dr. Cydney Siggins 776-8428

PAIN MANAGEMENT SPECIALISTS

Dr. Bradley Benson 445-4818

Dr. Craig Leicht 445-2700

PLASTIC SURGERY

Dr. Burt Faibosoff 777-5817

ORTHOPAEDIC SPECIALISTS

Dr. Richard Bassett 777-9950

Dr. Bertrand Kaper 778-9250

Dr. Greg Keller 708-4545

Dr. Paul C. Pflueger 777-9950

Dr. Judah Pifer 778-9250

Dr. W. Lee Richardson 777-9950

Dr. Bradley Williams 778-9250

PODIATRY

Dr. Brad Hayman 776-9428

Dr. Evan Simonson 777-9950

UROLOGISTS

Dr. Paul Nguyen 771-5282

Dr. Jeffrey Sanwick 771-5282

Dr. Michael Stanik 771-5282

REDISCOVER & MAINTAIN YOUR YOUTH