Prescott Healthy Living - VOL. 3, NO. 12

Change your Habits for Good 14 Take the SAD Out of your Winter 16 Key into your ‘Happy’ Hormones 18

75 Hard Can Help Jumpstart Good Habits 20 Grow your Hiking Game at Granite Gardens 22 Switch Things Up to Create Healthy Habits 24

Pump Up the Jam—And your Health with It 26

Farmer’s Walk: A Full-body Workout 28 7 Easy Changes to Transform your Life 30 Local Events 31 Healthy Habits We Can Learn from Our Pets 32

Don’t Neglect your Ankle Strength 34 Sensory Play During the Holidays 36

Tame Restless Sleep by Sticking to Routine 38

IV Vitamins and Hydration: What’s the Hype? 40

Becoming Organic Means Honoring Gaia and Yourself 44

Healthy Habits for a Healthy Life 46

Adopt these 6 Healthy Habits for your Teeth 47 Best Practices for Prevention of Breast & Ovarian Cancer 48 Try these Self-care Techniques to Manage your Psoriasis 50

Do I Really Have to Floss? 52

Flagging Electrolytes Can Mean Big Trouble 54

Hyaluronic Acid— Hype or Help? 56 4 Reasons to Keep Seeing your Aesthetician 58

IBS Diet: What to Eat, What to Avoid to Feel Better 60

Tips for a Heart-healthy Holiday Season 62

Let’s B Organic! 64

Support your Body’s Natural Detox Process 66

Healthy Habits: What Matters Most to you? 67 Thanks Mom! 68 Christmas Stories Behind Holiday Plants 70

Shurine A. Pate, DNP, AGPCNPBC, Nurse Practitioner/Owner, Pate Complete Healthcare

Dedicated Providers Working Around the Clock

Our team of Doctors, Nurse Practitioners, and Physician Assistants are not only qualified medically but truly listen to our patients and are attentive to their healthcare needs. We take the word “Primary” to a new level by offering many services and tests that can all be done in the comfort of one facility. Inquire to learn more about what we offer.

Traditions

OLD AND NEW

The end of one year and the beginning of the next are laden with customs and ritual. It’s simultaneously a season of change.

prescotthealthyliving.com

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

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!

While we’re eating those big family dinners, wrapping gifts, putting up trees and eventually unwrapping gifts, then toasting the New Year with champagne while a ball or boot drops, we’re basking in the nostalgic glow of holiday cheer that warms our coldest days.

But we’re also marking the passage of time and looking ahead to the changes that will inevitably come.

New Year’s resolutions are one way we can take some control over the course of our lives, but their shelf lives are often quite short and they set up a battle to see how far past Jan. 1 we can carry our resolve.

A better approach might be to view these new habits as traditions to carry months and years into the future because they sustain us and infuse life with new purpose.

S o let’s embrace some healthy new habits for 2023 as our new traditions!

Be well,

Associate Publisher

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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& DESIGN

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EDITORIAL

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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 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.

LocalHEALTH

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.

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.

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.

Cathy Clements

ENTHUSIASTS

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

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.

Change

your habits for good

by Valerie Demetros

If you’re interested in changing your habits for a better, healthier lifestyle but think you don’t have the willpower, think again.

Change is not as much about willpower as much as it is about altering your habits.

Researchers at Duke University found that habits account for about 40% of behaviors each day. That’s because the behavioral patterns repeated most often are etched into your neural pathways. And changing those pathways is all about changing your habits.

Think about your automatic habits. For example, you may pick up your phone and check Instagram or Facebook numerous times a day without thinking about it. Did you think, “It’s time to check Instagram now?” Or is it just a habit?

Researchers now link habits to a specific three-step habit loop.

The first step is the cue, a trigger that tells your

brain to go into automatic mode and prompts a behavior. The second step is your routine, which is the behavior and the action you take. Finally, the last step is the reward, which makes the habit worth repeating.

Let’s take the example of checking your phone. First the cue, which could be when you get bored or get a notification. The routine is the behavior of heading into the rabbit hole of wasted time that could be better used. The reward is the good feeling of relating to people or watching reels that make you smile.

Your first job is to identify the habits you want to change. Take a minute to write down each habit loop you want to change — then list the cue, routine and reward for each one.

After you have listed these habits, it’s time to choose one. Don’t try to change too many at once or choose the biggest habit up front.

Ease yourself into it by choosing a habit that may be easier to change, or a habit that may positively affect other habits.

For example, if you want to eat healthier, you could skip your nightly snack in front of the TV and replace it with a healthier version. This leads to buying fewer snacks, stocking the fridge with healthier foods and even exercising more.

In this example, the cue is sitting down in front of the TV. This is when you grab those chips, but now you grab an apple instead. Your reward, which used to be chips, is replaced with feeling good and becoming healthier. As this becomes routine, you begin to stock more healthy snacks, feel healthier and even lose weight.

Start slow and be kind. Faltering does not mean the end. You need to get these changes in your life on a regular basis for your brain so see it has a new habit loop.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

—Aristotle

Take the

SAD OUT OF YOUR WINTER

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

It’s normal to feel a little nostalgic for long, warm summer days after they’ve been replaced by short, chilly ones. At least in Arizona we don’t have to deal with the abrupt shift to early darkness that accompanies the end of daylight savings time.

Some people, though, experience a sharper drop in mood and motivation with winter’s arrival.

If you or someone you love seems to spiral downward at this time of the year, the culprit could well be seasonal affective disorder (SAD). It can lead to physical as well as emotional symptoms, with some sufferers reporting increased appetite, especially for sweet and starchy food, and noticing a heaviness in their arms and legs.

These accompany lower mood and energy, increased irritability and feelings of hopelessness that interfere with their home and work lives.

Fortunately, some remedies have been developed. If these do not seem to be effective for you, contact your physician about additional treatment options.

* Light exposure —

This is the most commonly used form of treatment. Consider investing in a light therapy box or lamp that gives off at least 10,000 lumens. These can be found at numerous sizes, shapes and price points but make sure they filter out most or all UV rays and are intended for use with SAD.

Most experts recommend sitting

in front of the light without looking directly into the lamp for 30 minutes each morning.

* Talk therapy — Cognitive behavioral therapy or CBT has been adapted specifically for SAD with results that meet or exceed what people can get from light therapy alone, especially over the long run.

It is offered both in individual and group therapy formats.

* Vitamin D supplements

— It’s been found that many people with SAD also have low levels of the “sunshine vitamin,” so adding to your dietary intake of it may help ease your symptoms, though the research on its effectiveness has shown mixed results.

There are many online sources for information about SAD and ways to cope with it, including www.beatthewinterblues.info.

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.

Key into your

‘HAPPY’ HORMONES

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

Consistency. I’m not talking about pudding here, I’m talking about routines. Do you live your life with a consistent routine, or does your day unfold haphazardly?

Down deep we all know what is good for us and what we “should be doing” to keep our bodies healthy. If you are unsure, take a peek back through the articles others and I have written about health within this magazine.

Healthy information is out there, it just needs to be put into consistent practice, something done regularly that keeps the body in harmony within itself.

Giving your “happy hormones” a good boost will help you develop consistent habits. The happier you feel, the more consistent you will be. Let’s look at the needed hormones:

Endorphins (pain killer): Move your body, laugh, be creative and eat a piece or two of dark chocolate.

Oxytocin (mood stabilizer): Give a hug, dance a little, give out compliments, have dinner with friends.

Dopamine (reward/ motivation): Get moving, eat some protein, listen to music, get quality sleep.

Serotonin (contentment): Spend time in nature, be in the morning sun, do some gentle meditative stretching, achieve a goal.

Give yourself 30 to 90 days — one to three months — to mix and match the above activities to create your healthy habit.

I’ve recently had my “humanism” put to the test. I am thankful beyond measure this body, mind

and spirit that houses my soul turned up its survival instincts and held me dear. This didn’t happen by accident.

It is all because of daily practices of conscious health from praying to eating to exercising to being worked on by the practitioners at the clinic and being thankful and loving of life itself.

Healthy daily practices are essential to developing consistent habits. Taking the time to learn what is harmonious with your mind, body and spirit will

ultimately bless you with clarity, positivity and fluid movement within the nervous system of your body.

Without consistency, life will only be haphazard. Don’t let it be that! Life can be difficult enough without adding haphazardness to it. So, do yourself a favor and get consistent in your healthy habit building and look at life with love and gratitude.

You might be surprised at how vivid the world around you will become.

Lessons learned …

75 HARD

CAN HELP JUMPSTART

Good Habits

If you’re active on social media, you may have seen the hashtag “#75Hard” and wonder if it’s right for you.

The 75 Hard program was created in 2019 by Andy Frisella, a podcaster and CEO of a supplement company. Not a fitness challenge, it’s dubbed a transformative mental toughness program on the program’s website.

Frisella was inspired to create the program after an interview with James Lawrence, who completed 50 Ironman races in 50 consecutive days across all 50 states. The athlete said he believed you should intentionally put yourself in uncomfortable places to develop mental fortitude.

THE RULES

For 75 consecutive days with no breaks, participants must do each of the following:

* Follow a healthy diet. It must be a structured plan with the goal of physical

improvement. No alcohol or cheat meals.

* Complete two 45-minute workouts, one must be outdoors.

* Take a progress picture.

* Drink 1 gallon of water.

* Read 10 pages of a book (no audiobooks).

* No changes allowed. If you miss a daily goal, reset to day one.

The program is more about changing your thinking and discipline rather than just a way to get healthy. The aim is to build strong healthy habits in mind and body.

POTENTIAL BENEFITS

At completion, you’ll have read at least 750 pages, created an eating routine, remained well-hydrated

and see any physical results through your daily photos. The key to finishing is consistency. You can also expect to build strength, confidence, self-esteem, healthy body, better sleep habits and productivity.

If 75 Hard sounds vague, there’s a reason. Tasks are left nonspecific to allow flexibility in what works for each person. This way you determine what eating plan or workout plan is best for you, especially if you need to work around a dietary restriction or injury.

THE DRAWBACKS

There are some hitches. First off, it requires serious commitment in and out of the gym. For example, happy hour becomes more difficult, and you can’t sleep in on Saturday or skip a workout.

Not everyone is cut out for 75 Hard, and it’s easy to burn out. Two workouts a day

sound good on paper, but it’s more difficult in real life. According to the creator, this is the point of the challenge — to build mental fortitude by testing your limits.

If you’re interested in giving it a go, consider a few things. First, can your body handle it? Make sure you are physically able to handle two 45-minute workouts each day and plan accordingly.

Second, can your lifestyle sustain it? A strict diet and 90 minutes of exercise work much easier if they fit into your lifestyle rather than disrupt it and those around you. Build a support system around you rather than working against them.

It might not be easy, but if you want to test your mental and physical strength, 75 Hard might be for you. To make it work, consider consulting a nutrition and fitness professional to build a safe and sustainable plan.

Grow your Granite Gardens HIKING GAME AT

by Blake Herzog

The Granite Gardens Trails, on the northern edge of the Granite Dells, is a compact loop of trails through a park of the same name that has everything that’s fantastic about hiking here: trees, gravity-proof boulders, a creek, views and challenging slopes and surfaces that ensure a powerful workout — with a steep staircase and hidden room thrown in!

T his spot is popular with all sorts of hikers, but especially families looking for ways to give active kids a rocky playground, complete with tunnels and the challenge of finding that hidden room.

Much of the surface is slickrock granite, which makes it a great spot for anyone working to improve their skills on this ubiquitous feature of hiking in the Dells and most of the region’s mountains.

T he three trails combined cover only 1.15 miles, but there are plenty of ups and downs to power through.

T he access trail takes you over and along Granite Creek and its riparian lushness on a cute footbridge, winding pleasantly through the forest. After about a tenth of a mile you reach the first of two access points for the Stairway Loop, the longest of the three at 0.8 of a mile, including a short sub-loop around the park’s crowning landmark, Castle Rock.

It does include the 30foot stairway, leading to and from the best vistas of the park, across the Dells and over a small lake and dam. It’s great for a oneway climb or some serious stair sprints if that’s what you’re in the mood for.

Just beyond are the Rock Stacker Trail, where you can gaze at numerous improbably balanced or arranged boulders on the near horizon, and Grotto Trail, which includes a short but tight squeeze through a tunnel, awesome for kids, a little onerous for adults carrying gear, and memorable for everyone.

GRANITE GARDENS TRAILS

These three short trails are just off Route 89 but it feels like you’re much farther away from civilization. This is a gorgeous hike any time of the year, but especially for the spring wildflowers and fall colors.

Its lack of shade past the trailhead requires extra water in summer and early fall, and while most snow and ice patches melt quickly in the winter be alert for any stubborn patches before they sneak up on you.

To reach the trailhead from downtown Prescott, take Gurley Street east to the junction with state Routes 89 and 69. Turn to your left onto Route 89 and continue north for 5 miles until reaching Granite Gardens Drive; the unpaved road is not signed but is across 89 from the entrance to Granite Gate Senior Living Community.

Turn right onto Granite Gardens Drive. You can park near the highway or continue for about a tenth of a mile over a rougher road to the trailhead. The unimproved parking area can get flooded or muddy after rain and snow.

Parking fees: None

Uses: Hiking, mountain biking

Distance: 1.15 miles

Level of difficulty: Moderate to difficult

Elevation: 5,040 feet to 5,150 feet

Photo: K aren Shaw | Map: City of Prescott

Switch Things Up

TO CREATE HEALTHY HABITS

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

What you do every day in your life is a habit. Brushing your teeth, the time you set your alarm, pouring your cup of coffee or tea, these things are all habits. So if you can create good habits and break some bad ones consider yourself ahead of the game.

Let’s talk about adding in good habits first, such as drinking a glass of water when you wake up, adding greens into your breakfast routine, finding quiet time away from your phone for 15 minutes, committing to an exercise routine three to four times a week for 30 to 60 minutes and adding 40 to 50 grams more protein into your diet than you already consume.

These are all good habits to create into your day-to-day life. Some bad habits to drop are drinking alcohol every weekend, hitting snooze on your alarm more than once, driving through fast-food places more than twice a

month, skipping workouts, drinking more coffee than water and so forth.

If you can switch these things with better choices, the compound effect will play out for the better of you.

It takes three days to break a habit and 21 days to change it completely, so I challenge you to make some changes for yourself.

The National Institutes of Health recommends these strategies:

* Avoid tempting situations.

* Replace unhealthy behaviors with healthy ones such as exercise, a favorite hobby or spending time with family.

* Prepare mentally.

* Enlist support.

* Reward yourself for small steps with healthy treats.

Pump Up

THE JAM—AND YOUR

Health with It

Dance-based workouts started going big with aerobics some 40 years ago and have been growing in number and popularity ever since. Jazzercise, Zumba, LaBlast, Doonya, Hip Hop Fit and other genre-based brands have successively jumped onto the scene as cardio alternatives for those who don’t like running, biking and the like.

Belly-dancing, barre and even pole-dancing workouts also have picked up devotees for strength and toning. Whatever your needs are there’s a dance format for you — even busting a bunch of moves in your living room or at your favorite club will get your health groove on! Here’s what you stand to gain:

* A stronger heart — Getting your heart rate up for 20 or 30 minutes at a time teaches your body to circulate blood and oxygen more efficiently, building up your stamina and increasing the amount of oxygen your body can inhale and employ.

* More balance and coordination — Dancing requires you

to move on multiple planes of motion, often simultaneously. Rotating, extending, flexing, dancing, jiving, having the time of your life over and over again improves your coordination and stability, protecting you against falls and other injuries.

* A quicker brain — Learning new dance routines strengthens the connection between your mind and muscles, teaching you to move with more fluidity and agility. Movement also boots brain function, relieves stress and can help protect against dementia, especially when combined with social support.

* Better bones — Weight-

bearing exercises force your bones to keep rebuilding themselves, a process that helps everyone regardless of age. Kids who take ballet or other dance lessons have been shown to have superior bone mineral density, and dancing in adulthood is a lowerimpact form of exercise that can help keep osteoporosis at bay.

* Fewer pounds — Nearly everything about dancing, especially to fast-paced music, can contribute to weight loss. Calories are torched to the tune of 90 to 200 or more per hour, squats and jumps dispense with stored fat, and all of it helps you build lean muscle mass and rev up your metabolism.

FARMER’S WALK: A Full-Body Workout

A farmer’s walk may look like you’re just carrying weights back to the rack, but it’s an extremely beneficial whole-body exercise. Also called farmer’s carry, it hits most of the major muscle groups while delivering a first-rate cardio workout.

This is a strength and conditioning workout in which you hold a heavy load in each hand and walk for a designated distance. Stabilizing the weights in your hands while standing tall engages your balance, arms, core and shoulders.

It’s as easy as grabbing a pair of kettlebells or dumbbells and walking. Keep your chest up, head facing forward, and don’t let the dumbbells rest on your body — that would make it easier on your core and arms.

To try this at home, grab two full water jugs and walk.

Your forearms get a workout by challenging your grip, and your shoulders and upper back get a good stability exercise by holding your chest up and keeping your shoulders straight. It also works your abs and strengthens the legs, particularly calves and glutes.

Farmer’s walk is also considered a good, functional exercise because it’s a movement you do in your daily life. Training it can help ensure that you do it safely and efficiently.

Make sure it’s working by using weights that are challenging but not straining. If you’re shrugging, rushing or losing your grip, switch to a lighter weight. As you get stronger, use heavier weights, walk farther or hold the weights up to your shoulders (but not resting on your shoulders).

If you need to stop too often, consider lowering your weights. This is a great cardio workout if you can keep going. If you find yourself stopping too much, lower your weights.

You also can hold one kettlebell in front of you, being careful not to rest it on your chest or make it a suitcase carry by holding a weight in one hand and keeping your body straight.

7 Easy Changes to Transform YOUR LIFE

Begin each day with positive expectation — When you wake up, do it with a sense of anticipation of all the things you will be able to accomplish, rather than dreading the tasks that must be done. It’s a tweak to your outlook that will yield huge dividends.

1.

Be a picky eater — Don’t be afraid or apologetic about wanting to know the content and quality of the food you’re eating. Whether you have dietary restrictions or are just trying to eat healthfully, there’s a lot riding on what you consume.

2.

Set achievable yet inspirational goals, and meet them — if you set goals too far out of reach they can be easy to dismiss when the going gets tough. Find out what inspires you and break your long-term aspirations down into incremental, achievable steps

3.

4.

Stretch regularly— Schedule this in if you can’t remember on your own. Many experts recommend doing this at least three times a week, but working in one or two short sessions per day, especially if you spend most of it sitting at a desk, can produce more consistent flexibility results

5.

Stop comparing yourself to others — No two journeys are the same and you don’t fully know what anyone else has gone through to get where they are today. Doing this often leads to anxiety and unhappiness, so embrace who you and who everyone else is and set your own course

6.

Take a walk after meals — Numerous studies have found that taking a walk after eating a meal improves your blood sugar level and digestion and can help reduce blood pressure and promote weight loss. Doing as little as 2 to 3 minutes can make a difference, but shoot for 10 when you have the time

7.

Alternate cardio and weight training — Focusing too much on one or the other won’t allow you to develop a well-rounded physical health that enhances heart health, metabolism, muscle and bone strength, joint health, balance and mental health. Do three days of cardio and two of strength training, or the reverse

Healthy Habits

We Can Learn from Our Pets

by Loree Walden, Marketing Manager, Yavapai Humane Society

Be excited about that walk:

I’m not always in the mood to go for a walk, especially in nasty weather, but once I get out there with Cassidy Roo, I love it!

I’m enjoying the scenery, unwinding and spending time with her. Walking strengthens your bones, helps with controlling or losing weight, improves your mood and protects your heart and lungs.

Don’t forget about the benefits of that walk for your dog: It improves their joint function, helps regulate their digestive and urinary health and helps their weight and body condition.

Sleeping is good:

If you are tired, take a lesson from Fluffy and have a nice little catnap. Instead of working late or hanging out on our computers or social media, we need to shut everything down, including our phones and hit the hay early once in a while.

A good stretch feels so good:

Every morning when I wake up, Cassidy and both cats are on the bed. I’ve taken a lesson from them — they aren’t in any hurry and

are doing big yawns and stretching out their bodies.

Now, I lay there and stretch my arms over my head and even do sideto-side stretches. Then when I do get out of bed, I imitate Cassidy and do the downward dog yoga stretch. It’s easy, feels great, gets the blood moving and helps with the stiffness I sometimes feel when I wake up.

Drink lots of water:

You wouldn’t give your dog soda or energy drinks — and you don’t need them either. I must admit, I’m addicted to Diet Coke but have been transitioning to drinking more water. I don’t think it has any taste, so I add some lemon, and it’s not so bad!

Water is crucial for regulating body temperature, helping muscles perform and moving nutrients through your body.

Enjoy occasional treats:

Dogs and cats love treats and so do we. When you give your pet a treat, I’m pretty sure they aren’t thinking about gaining weight or if it’s good for them or not, they eat without feeling guilty!

Having a guilt-free treat occasionally can still be part of our healthy eating and as long as we don’t overindulge, it’s all good!

Play every day: Do something you enjoy doing, and don’t feel guilty about taking time for yourself.

Don’t Neglect

YOUR ANKLE STRENGTH

Our knees justifiably get a lot of attention as joints critical to our everyday functioning as well as for our ability to stay fit. Our ankles, on the other hand, tend to get overlooked but are just as important for supporting us and our ability to run, walk, lift weights and just move about in comfort.

Everybody, especially those who have experienced ankle injuries or weakness, needs to pay attention to their ankles’ condition and stability, reinforcing strength and agility during warmups and while training.

Our neuromuscular system, which perceives and responds to our positioning in space, is also necessary for us to successfully maneuver through our environment.

Try these moves to charge up your ankle power.

HEEL WALK

1. Stand tall with your feet together and hands on your hips.

2. Flex your feet so that your toes come off the floor. Walk forward on just your heels.

3. Take 8 to 12 steps.

TOE WALK

1. Stand tall with your feet together and hands on your hips.

2. Rise up onto your toes and start walking forward.

3. Take 8 to 12 steps.

SUPINE ANKLE CIRCLES

1. Lie on your back. Cross your right foot over your left quad, and bend your left knee.

2. Hold the back of your left leg and gently pull it toward your chest so that your quad is perpendicular to the floor and your calf is parallel.

3. Roll your right ankle in

circles in one direction for 8 to 10 reps, and then repeat rolling it in the other direction.

4. Switch legs and repeat on the other ankle.

HEEL CORD STRETCH

1. Stand facing a wall with your left leg forward with a slight bend at the knee. Your right leg is straight and behind you, with the heel flat and the toes pointed in slightly.

2. Keep both heels flat on the floor and press your hips forward toward the wall without arching your back.

3. Hold this stretch for 30 seconds and then relax for 30 seconds. Do 10 reps, then switch legs and do 10 more.

Sensory PlayDuring the Holidays

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

Our senses are really put to the test this time of year, and we love it! Your child will benefit from intentional sensory play and the experiences that come with it.

GIFT IDEAS FOR SENSORY DEVELOPMENT

If you’re seeking The 12 Days of Christmas gift ideas for kids, focus on gifts that support sensory development for each day. Here are a few suggestions:

* Weighted blankets — These heavy blankets are excellent for kids seeking extra proprioceptive input such as if they are craving pressure. Plus, weighted blankets can be calming.

For kids with sensory processing disorder, they often find themselves on high alert. Place this cozy blanket over them, and they’ll be relaxing and sleeping a little bit better.

* Play-Doh — Playing with Play-Doh is messy fun that nurtures the sense of touch. Not only that, but Play-Doh is great for fine motor skill development and creative thinking.

* Pop fidget toy — These small trinkets are ultra satisfying to pop, and as a result, it creates a unique sensory experience.

Many kids will find the poppers to be calming.

SANTA’S TASTING HIS MILK AND COOKIES

Be sure to incorporate holiday traditions and Christmas sensory activities that get the family experiencing all the sights, sounds and smells of the holidays.

* Holiday sensory bucket — Buckets and bags filled with holiday goodies make for an exciting sensory play activity. Fill the bucket with sprinkles, whipped cream, sand or shaving cream and bury a variety of goodies inside.

To bury inside: ornaments of interesting textures or shapes, Christmas bows, pompoms, green and red beads, candy canes, buttons, Holiday squishy toys.

BAKING

This is a great option for both family bonding and sensory play. There’s no fun in baking without a little mess. No matter how old your child is, baking messes can be really good for the soul and tactile senses.

Building a gingerbread house or whipping up some Christmas cookies also gets the attention of your sense of smell and, of course, taste.

HOW TO NAVIGATE SENSORY PLAY, PROCESSING

CHALLENGES

First, you’ll want to make sure our child has a safe place to go if things become a bit too overwhelming. This doesn’t mean that you shelter them from experiences, but rather, start new experiences slowly and talk to them in advance about how experiences will play out.

Tame

Restless Sleep

BY STICKING TO ROUTINE

by Blake Herzog

There’s no universally accepted definition for restless sleep, but those who live with it know what it feels like.

Staring at the wall or ceiling for what feels like hours while trying to fall asleep. Waking up to go to the bathroom, or for no reason except for the anxious to-do lists pinballing through your brain. The night takes forever to tick by because you’re still about 49% awake.

And the nagging sleepiness during the day.

Along with addressing any underlying physical or mental health issues that could be undermining your sleep, the best thing you can do to improve the quality of your slumber is to establish and stick to some routines and rituals around bedtime and waking up.

It’s not always fun if you’ve been freewheeling it since college, but the long-term benefits will very much be worth it.

* Keep a consistent wake up/bedtime schedule — Going to bed and getting out of it needs to be aligned with your circadian rhythms, which for the majority

of people means rising with or soon after the sun and going to bed around 10 p.m. However, if your cycle or work schedule tends to run a bit earlier or later it’s usually not a problem to work around it. This does include weekends.

* Run to the light in the morning — Getting a good dose of sunshine or bright light as soon as possible after you wake up helps to shut down the melatonin that’s (hopefully) been making you tired enough to sleep throughout the night. Giving yourself a clean break from it helps keep you alert during the day and ready for the melatonin when it begins to flow again in the evening.

* Do the opposite at night — Recommendations for turning away from all screened devices from TV to your smartwatch range from 30 minutes to three hours, so you have a wide window to play within. Start by shutting everything

down 30 to 60 minutes before bedtime and work backward from that if it doesn’t seem to be enough.

The blue light emitted by these devices counteracts any melatonin that’s starting to pool within your brain.

* Work in a workout — Exercising in daylight helps set the stage for sleeping soundly at night, whether it’s early in the morning or later in the day. Some experts recommend a midday or early afternoon session for optimizing the quality of your sleep, but if that’s not practical it’s important to get it done at some point, for this and all the other reasons.

Do it outside when you can and wrap it up 60 to 90 minutes before bedtime so it won’t impede your getting to rest and sleep.

* Build rituals — Warm baths and reading before bed, meditation and stretching after waking up, and skin care reinforce the other regimens you’re establishing.

What’s the Hype? IV VITAMINS AND HYDRATION:

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

The pandemic has been a very confronting time for us. Never before have we been more aware of our body’s vulnerabilities to physical connection and the need to be proactive in our health.

We were taught to wash our hands and cover our mouths when we sneeze, but three years ago, the only individuals wearing masks were in an operating room. And, that was to protect the patient from infection, not the staff themselves.

You may have seen new businesses and clinics now offering IV vitamins and hydration, and you don’t really understand what it is, or why you or your loved one would ever get such a treatment.

Simply put, our bodies need vitamins and nutrients to perform essential functions. We traditionally get these from our food sources. But as we age, experience stress, have chronic health conditions, breathe in polluted air, eat pesticides, drink alcohol, get exposed to viruses or fail to drink enough water, our body may not absorb the micronutrients from the food we eat.

IV vitamins can be a safe and effective alternative for delivering micronutrients to our cellular system so we may boost our mood, energy, immunity and calm our tense muscles, anxiety, sleepless nights and body aches.

Each vitamin provides different benefits for your overall health and wellness. When in the setting of a registered nurse, under the direction of a medical director, the goal is to listen to what you are struggling with, provide you with education and vitamin benefit options, so you can be proactive in your own health and wellness journey.

Your wellness is critical. Healthy cells are essential. And, being proactive is key.

IV vitamins and hydration, what is the hype all about?

It’s about you protecting your body from oxidative stress, which impacts how you absorb vitamins. It’s about you taking initiative in your own wellness plan. Finally, it’s about having energy, clear thinking and better sleep so you can enjoy your relationships, career and life.

Just like your business conveys a modern and professional image, so should your marketing materials.

Social Media Marketing

DON’T LET THE MULTIPLE SOCIAL MEDIA CHANNELS LEAVE YOU BEHIND IN THE STONE AGES

We know how vital Social Media Marketing is for any business, large or small, local or nationwide. Our company has the experience & Content Team that can help deliver your message across the multiple platforms of Social Media.

OUR BRANDING TOOLS INCLUDE PUBLISHING ON: Twitter • Facebook • Instagram Google My Business • YouTube • TikTok

Our Social Media Campaigns at ROX Media are focused on developing and maintaining relationships with your target demographics through social media. We utilize relationship-building and brand awareness techniques to help strengthen your brand’s presence on the web. We’ll speak with you about your current situation, your goals and your timeline to understand how we can best be of service to provide you with maximum social media campaign results.

Becoming Organic Means Honoring Gaia and Yourself

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

Organic: Developing in a manner analogous to the natural growth and evolution characteristic of living organisms; arising as a natural outgrowth.

Alan Watts once said “as an apple tree apples, so the Earth peoples.” We are a natural outgrowth of the Earth. One might argue that everything we create is a natural outgrowth also, but I believe there is a dividing line between human-made technology (tools, buildings, cars, planes, iPhones, etc.) and organic living organisms.

The Gaia hypothesis (detailed in James Lovelock’s 1979 book, Gaia, A New Look at Life on Earth) sees Earth as a living organism in which we are a small part of the interconnected web of life. There seems to be a growing conflict between the technological and the organic, and it would be a huge survival benefit right now — rather than associating ourselves with inorganic technology — to start becoming more organic.

That is, we need to realize we are truly an inseparable part of the magnificent whole of nature, that we are organic, and that our healthy choices will align with the organic.

First is mindset. We are a natural outgrowth of Gaia, and our primary purpose is to interact with, and to deeply care for each other, for all life, for our environment, for our home.

Then there is nourishment. Life feeds on life — whether plant or animal — with reverence and respect. Life does not feed on synthetic chemicals or factory manufactured products. These are unhealthy choices for ourselves and for Gaia.

And lastly, from a massage therapist’s perspective, life thrives on touch. Life rubs up against life everywhere you look — an ocean wave caressing the beach, the wind rustling the trees, bear cubs playing, a mother nurturing a child, couples holding hands.

Touch is our most powerful tool for connecting with the world around us — with Gaia. Our touching hands know the difference between touching inorganic objects and the organic outgrowth on nature.

So make the healthy choice — cultivate an organic mindset, nourish yourself organically, and touch the living organic Earth that is all around you in all of its forms.

Instead of becoming more technological, keep becoming organic, and healing Gaia.

Healthy Habits FOR A HEALTHY LIFE

by Optima Medical Clinical Team

Sedentary lifestyles, stress and roundthe-clock availability of fatty foods cause people to gain weight and develop preventable diseases that cross the threshold of being healthy. According to estimates by the CDC, approximately two-thirds of Americans suffer from obesity.

Obesity is a progressing disease that damages the body from the inside and impacts multiple systems, affecting the overall quality of life and putting people at risk for more dangerous illnesses.

Often in the quest for a healthier, happier lifestyle, people take shortcuts and end up suffering unwanted consequences that could have been avoided with a bit of discipline, motivation and the formation of healthy habits.

Five low-risk lifestyle habits are critical for a longer life expectancy:

1.Weight management

— It is important to understand and identify eating patterns and triggers to make educated decisions regarding overall health alongside health providers.

Gaining control of

one’s diet and paying close attention to food consumption will help avoid the risk for conditions like heart disease, diabetes, depression and even cancer. 2. Maintaining physical activity — Aiming for at least 30 minutes of moderate physical activity daily should be top of mind. Engaging in such activities as walking, jogging or yoga can significantly improve heart health, reduce stress and boost one’s mood. 3. Avoid smoking — Tobacco is extremely detrimental to one’s health and opens the door to preventable diseases and premature deaths. 4. Reduce or cease alcohol intake — Alcohol use is directly linked to degenerative diseases and prevents the absorption of vitamins and minerals, key components necessary for a healthy diet.

According to a study by the National Institute on Alcohol Abuse and Alcoholism, chronic drinkers exhibit signs of malnutrition and lack proteins.

5.Prioritize sleep —

Getting seven to nine hours of sleep is essential for well-being. This gives the brain the opportunity to restore nerve networks and promote full functionality when awake.

Common effects of sleep depravation are fatigue, lack of focus and drowsiness which can lead to long-term effects and even brain disorders.

The key to improving health and well-being is having consistency and the desire to make safe, educated decisions on track with one’s desired lifestyle.

While building new healthy habits can take some time, being proactive and making smart, key decisions add up over time and build a foundation for long-term success. As always, consult a health care provider for treatment plans.

Adopt these 6

Healthy Habits for your Teeth

by Dr. Anson Hooper, DDS, Hooper Family Dental

We’ve all heard the saying, “It’s hard to teach an old dog new tricks,” but let’s be honest, it’s hard to teach anyone new tricks!

A s a parent I’ve seen this, not only while encouraging my daughters but also in myself. While “tricks” or habits are difficult to mold, I want you to consider six healthy dental habits that can help maintain a beautiful smile;

1. Don’t go to bed without brushing your teeth: Brushing before bed rids the mouth of germs and plaque that accumulate throughout the day. If left undisturbed, plaque can harden, leading to tartar build-up and eventually gum disease.

2 . Brush properly: Doing a poor job of brushing your teeth is nearly as bad as not brushing them at all. When brushing, take your time, gently moving the toothbrush in circular motions to remove plaque.

3 . Treat flossing as important as brushing: Flossing not only removes little pieces of food, like broccoli, that may get stuck in between your teeth, but it’s really a way to help lower inflammation in the area, reducing plaque and stimulating

the gums. Flossing once a day is usually enough to produce these benefits.

4 . Drink more water: Water continues to be the best beverage for your overall health — this includes oral health. This can also help wash out some of the negative effects of sticky and acidic foods between brushes.

5 . Limit sugary and acidic foods: Eventually, sugar converts into acid in the mouth, which can then break down the enamel on your teeth. These acids are what lead to cavities. Acidic fruits and drinks also can wear down tooth enamel. While you don’t necessarily have to avoid such foods altogether, it doesn’t hurt to be mindful.

6 . Eat crunchy fruits and vegetables: Ready-to-eat foods are convenient, but perhaps not great when it comes to your teeth. Fresh, crunchy produce contains lots of healthy fiber and is a great choice for smile maintenance.

While the CDC recommends that adults drink fluoridated water and brush with fluoride toothpaste, pairing those recommendations with these habits will certainly help in keeping your teeth and gums healthy.

FOR PREVENTION OF

Best Practices Breast & Ovarian Cancer

by Chrissie Seals, WHNP, Salud Spa

There are exciting new options in the treatment and prevention of breast and ovarian cancer.

Years ago, patients with a family history of breast cancer would ask about MRI for early diagnosis. The medical community has had the option to order MRI for high-risk patients for many years and the knowledge that it may be beneficial. These procedures were often not covered by the patient’s insurance and completed at the expense of the patient.

Only in the last several years have we had clinical evidence and guidelines recommending different protocols for patients at higher risk for breast cancer and ovarian cancer.

With new guidelines comes better insurance coverage for these patients, potentially saving lives through prevention.

How does a woman know if she qualifies for advanced surveillance?

Family history provides the information needed to develop a testing protocol. If a woman has a single family member diagnosed with breast

cancer younger than 45 or two family members on the same side of the family (maternal or paternal), prevention strategies should be considered. Additionally, a single family member with ovarian cancer at any age would qualify a patient for advanced intervention. Genetic testing, yearly MRI, yearly mammogram, frequent clinical breast exam, ultrasounds or prophylactic removal of the breast or ovarian tissue may be indicated.

Many of the options used in the strategies to prevent or diagnose breast cancer and ovarian cancer are preventative, and this dictates insurance coverage. Knowledge is powerful. Women now have the option to take medication to minimize their cancer risk, time pregnancies to coincide with best treatment or even a measure as simple as taking birth control pills can minimize the risk of ovarian cancer.

Many women also will be advised to avoid certain hormones that may increase risk.

Genetic testing for a woman with a strong family history of breast cancer may also detect information related to other risks. For example, a woman presents with two young family members diagnosed with breast cancer. Genetic testing for BRCA was negative but incidentally picked up a gene that is known to have an increased risk for colon cancer as well as breast cancer.

Testing and treatment can be customized for this patient, tailored around a risk for colon cancer that was unknown as it had not presented in her family; potentially lifesaving information.

Try these Self-care Techniques TO MANAGE YOUR PSORIASIS

You may have treatments from your doctor for your psoriasis, but flare-ups can still be incredibly frustrating. Psoriasis is a skin disease affecting 2% of the population worldwide.

There is no cure, but there are things you can do to help alleviate symptoms and flare-ups

SEE YOUR DOCTOR

If you haven’t already, make an appointment with a dermatologist. Your first line of treatment is a doctor’s intervention.

MOISTURIZE

Dry skin is more susceptible to outbreaks. Skip scented soaps, and after bathing or showering seal in moisture by moisturizing. The National Psoriasis Foundation recommends creams with 0.5% aloe up to three times a day. And pay attention to the colder months, which can be particularly drying.

TAKE A BATH

Turn on soft music and soak in lukewarm water

for about 15 minutes. This can loosen scales and help reduce itching. Adding sea salt, oatmeal, bath oil or gel with coal tar in the water can further soothe and moisturize.

GET OUTSIDE

Psoriasis lesions often diminish when exposed to ultraviolet light. The trick is to make sure only the affected areas are exposed. Cover unaffected skin with SPF 30 sunscreen and clothing. Limit exposure to 15 minutes and be careful not to burn, which can make things worse.

RELAX

Stress is a common psoriasis trigger, so prioritize your rest and relaxation. A 2012 study found sleep deprivation can trigger the inflammatory process behind psoriasis.

Make sure you get enough sleep, and try destress activities recommended by The American Academy of Dermatology including meditation, deep breathing and yoga.

STAY HYDRATED

Chances are you’re thirsty and it’s affecting your skin. Dehydrated skin is miserable, and hydrated skin is happy and can alleviate dry and itchy skin from a flare-up.

SKIP THE ALCOHOL

The American Academy of Dermatology reports those with psoriasis who cut back on alcohol show fewer

outbreaks, more remissions, reduced risk of fatty liver disease and decreased risk of liver damage from psoriasis meds.

You can enjoy a drink occasionally, just keep it to a minimum and watch for flares.

BE GENTLE

Avoid scratching or scrubbing your skin harshly. Baby your skin, don’t pick at it. If you see a flare-up, don’t avoid it. Make an appointment with your doctor, especially if you’ve had it under control for a bit.

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

Have to Floss? Do I Really

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

Let’s face it, no one really likes to floss.

Maybe it’s just the thought of wrapping a tiny lasso around your fingers and maneuvering it between impossibly tight back teeth. When you do manage to squeeze it through, the string inevitably shreds into a million pieces and you’ve lost all circulation to your fingertips.

On top of that, you’ve got what looks like a crime scene in your bathroom sink, hands that smell like a three-day old sandwich

and future motivation washing down the drain.

Do we really need to subject ourselves to this?

Do I really have to floss my teeth every day?

Quick answer: Only the ones you want to keep!

A majority of people hate to floss, according to major surveys. And consequently, 20% to 50% of the global population have some form of gum disease that is a leading cause of bad breath, receding gums and ultimately tooth loss.

So how can I convince you to make flossing a regular habit?

Would you like to save more money and avoid unnecessary and preventable pain and discomfort in the future with just

pennies a day and 1 minute of your time? It’s called cleaning the other 30% of your mouth your toothbrush doesn’t reach.

Did you know there’s more than one type of floss? There are many tools and tricks available to help make the whole flossing thing a little less tiresome. There are floss picks and handles that come in various lengths to access difficult-to-reach areas of the mouth. There’s also “super floss” that has a thick and spongy center for thorough cleaning and a slim firm end for gliding between tight spaces and underneath braces and bridgework.

A new gadget just released called Flaüs combines flossing with the power of a Sonicare toothbrush. There’s also my personal favorite, the Water Pik, which flushes the gums with a powerful stream of water.

Incorporating one or more of these quick and easy processes into your daily routine could not only save you potentially thousands of dollars over your lifetime, but also improve your overall health, well-being and quality of life.

It’s never too late to form a new habit, so grab your new favorite flossing aid and start your journey today toward a happier and healthier tomorrow!

Flagging Electrolytes

CAN MEAN BIG TROUBLE

Electrolytes are the minerals — the most important are sodium, magnesium, potassium, calcium, chloride, bicarbonate and phosphate — which dissolve in your bodily fluids to create positively and negatively charged ions. They’re essential for regulating blood pressure, nerve and muscular function, cell health and fluid levels.

We obtain most of our electrolytes from water, so deficiencies often are tied directly to dehydration and the symptoms can be similar.

It can be difficult to distinguish between dehydration and an electrolyte deficiency unless some symptoms persist after you consume enough water or other electrolyterich drinks or food, but there are some potential signs you can watch for:

* Nausea and vomiting

— Hyponatremia, or low sodium level, occurs when the sodium in your body is diluted, leading to excess water retention. It can be caused by kidney disease or another underlying condition, as well as certain medications and drinking too much water. This scenario is rare but can happen to athletes during marathons or other endurance activities. Other symptoms include confusion and loss of energy and electrolyte deficiency can lead to seizures or coma.

* Fatigue — Fatigue is one of the most common indicators of dehydration; it can persist if you aren’t getting enough magnesium, which among many other things helps convert glucose into energy. Magnesium is found in many good-for-you foods including dark leafy greens, seafood, poultry, seeds, nuts and whole grains.

* Irregular or slow heartbeat — Potassium could be the culprit here, as it helps to propel the electrical pulses that maintain your heart rate as well as muscle contractions and brain function. Moderateto-severe potassium deficiency can lead to a slowed heart rate or even cardiac arrest. Foods high in this mineral include citrus, bananas, white beans and potatoes.

* Tingling in feet and fingers — Calcium is found mostly in your bones but is key for many other processes including blood clotting, muscle contraction, enzyme regulation and maintaining a steady heart rate. A deficiency is often related to low vitamin D levels and can cause minor symptoms such as tingly sensations or major ones like arrhythmia or seizures.

Hyaluronic Acid

Hype or Help?

What is hyaluronic acid?

Hyaluronic acid is a sugar molecule occurring naturally in the skin and helping to bind water to collagen, trapping it in the skin so your skin can appear more hydrated.

It’s in your eyes, skin and joints and shows up in most mammal tissues. In general, the average human body has about 15g of hyaluronic acid, which is capable of binding over one thousand times its weight in water.

A s we age, the production of hyaluronic acid, along with collagen and elastin, drops. Your skin then loses volume, hydration and plumpness.

LOTIONS

When applied topically to the skin, larger hyaluronic acid molecules sit on

top of the skin, offering hydration at the surface. Smaller hyaluronic acid molecules bind less water than larger molecules and can penetrate deeper into the skin, but only the topmost layer of skin. For the best surface hydration, buy a product containing hyaluronic acid molecules in a range of sizes.

If you’re fighting dry skin, a serum or moisturizer containing hyaluronic acid can help. But remember that topical hyaluronic acid will deliver hydration on the surface only. Topical hyaluronic acid is generally well tolerated, doesn’t usually irritate sensitive skin, and it is safe during pregnancy and breastfeeding.

INJECTIONS

Hyaluronic acid also is used

in dermal fillers, many of which are in injectable gel form. These add volume by filling the area as well as drawing water to enhance the filling effect. These fillers are used to lift cheeks, soften folds and creases around the mouth and chin, improve sunken undereye circles, hydrate and enhance lips and rejuvenate hands and earlobes.

Best of all, hyaluronic acid fillers are reversible. So if you’re not happy, your dermatologist can insert the enzyme hyaluronidase to dissolve the filler within a matter of minutes.

For those with bee allergies, use caution because the enzyme in the hyaluronidasebased procedure to reverse hyaluronic acid is present in bee venom.

It’s the buzzword in the skin care industry, but it is worth it? And should you be using it topically or getting injections to get the best effect?

4 ReasonsTO KEEP SEEING YOUR AESTHETICIAN

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

People are looking to cut costs these days and are taking a look at which luxuries they’re able to do without. But there are some luxurious things that are closer to being necessities, and regular appointments with your aesthetician fall into this category. Your skin is your body’s largest organ and requires professional attention and daily medicalgrade skin care use.

Seeing a dermatologist at least once a year is important but going in monthly to repair the ongoing damage done by the environment and the aging process is the most practical thing you can do for your skin. Aestheticians are trained to provide treatments to reverse some of the damage with in-office treatments and help you with what you can do at home.

* Eliminate the guesswork — Everyone who’s ever tried to maintain a steady skin care routine on their own must endure a lot of trial and error while figuring out what products will help and

not do harm, especially if their skin defies easy categorization. An aesthetician will do a complete analysis of your skin, recommend the best products for your specific skin type, and constantly follow up with you to make sure the products are right for you.

* Get the best results — Facials, chemical peels, microdermabrasion, dermaplanes and all

other treatments should only be performed by a licensed aesthetician!

* Detox your skin — Daily cleansing and weekly exfoliation at home are the first line of defense against dirt, pollutants, and other environmental aggressors. But your aesthetician can speed up the process with antioxidant-rich creams, vitamin C and retinols as well as facials, chemical peels, microdermabrasion

and extraction of pores, pimples and blackheads.

* Enjoy better mental health — The relaxation you feel when you’re being pampered and especially during a facial massage provided by a trained professional is enormously beneficial to fighting the effects of stress, which are even more damaging to your brain than they are for your skin!

What to Eat, What to Avoid

It affects up to 4 million adults in the U.S. and twice as many women. Either way, it’s not fun and there is no cure. But by tweaking your diet you can significantly reduce the effects of IBS and feel much better.

Most doctors treating IBS recommend a low FODMAP diet and most people on it report great relief. Research shows that a low FODMAP diet consistently improves symptoms of IBS, specifically abdominal pain and bloating.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are carbs that ferment in your gut.

Basically, people with IBS do not absorb FODMAP foods well so food travels to the large colon where bacteria digest it and this produces gas and discomfort. This also affects the fluid balance in the gut, which can cause constipation and diarrhea depending on

IBS Diet: to Feel Better

the shift of balance.

Your gut would be much happier on a low FODMAP diet.

You should avoid foods high in FODMAPs, but it gets a little tricky from there. The list below isn’t of foods you can’t eat, but rather foods to limit to find out the effects. Some people are perfectly fine eating some of the foods on the list while others can’t. And the only way to find out is to reintroduce each food slowly and gauge your response.

FODMAP FOODS:

* Fructose: Fruits like apples, peaches, cherries and honey, high-fructose corn syrup, agave.

* Lactose: Dairy like milk, yogurt, ice cream.

* Fructans: Vegetables like Brussels sprouts, broccoli and asparagus, onions, garlic.

* Grains: Wheat and rye (Note: some people experiencing symptoms

from gluten may actually have difficulty processing FODMAPs. Gluten-containing foods like wheat are high in fructans and some studies show people with gluten sensitivities can’t process the fructans.)

* Galactans: Legumes, such as beans, lentils, chickpeas, kidney beans and soybeans.

* Polyols: Sugar alcohols and fruits with pits or seeds, such as apples, avocados, cherries, figs, peaches, plums, blackberries and watermelon.

LOW FODMAP FOODS:

* Protein: Eggs, fish, tofu and meat.

* Dairy: Cheeses like brie, Camembert, cheddar and feta as well as almond, rice and lactose-free milk.

* Grains: Rice, quinoa and oats.

* Nuts/seeds: Almonds, pine nuts, walnuts in moderation.

* Vegetables: Bok choy, carrot, cucumber, eggplant, potatoes, tomatoes, ginger and zucchini.

* Fruits: Bananas, grapes, citrus, strawberries, blueberries and pineapple.

Don’t panic. A low FODMAP diet may sound restrictive, and it can be, but it should be done in phases and slowly. Keep a food diary for two weeks. Then remove foods one or two at a time to see if there are any changes in symptoms, then reintroduce them and watch your symptoms. The idea is to identify food triggers and avoid them. This means you may not need to restrict everything completely. So grab a notebook, start your food diary and see your doctor or dietician. You’ll be on your way to feeling better.

If you’re experiencing abdominal pain, bloating, diarrhea or constipation (or both), you may have irritable bowel syndrome (IBS).

FOR A HEART-HEALTHY

Tips Holiday Season

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

Ainticipation is in the air, and the prospect of seeing old friends and family members may bring a smile to our faces. However, the holidays also come with certain challenges that may ultimately impact our health.

During this holiday season, avoid some of the common pitfalls related to overconsuming certain rich foods and desserts, expanding your waist line and increasing your blood sugar levels.

Main dishes:

* Make a dish you know is heart friendly.

* Make your own lowersodium stuffing.

* Stay away from the salt shaker.

* Have available sodiumfree seasonings, such as Benson’s and Mrs. Dash®.

* Try to create as many dishes from scratch as possible.

* Avoid ham, corned beef, self-basting turkey, sausage and other processed, smoked or cured meats and seafood.

* Instead, choose fresh, natural meats and seafood, such as turkey, chicken, lamb, beef, pork, shrimp, clams and fish.

* Add vegetables as side dishes or incorporate into main dishes.

Desserts:

* Serve nondairy whipped topping with desserts instead of ice cream.

* Choose a lowcalorie dessert.

* Add fruits to desserts.

* Use lower-fat ingredients.

* Swap regular sugar with coconut sugar, stevia or monk fruit.

Beverages:

* Avoid alcoholic beverages.

* Choose heart-friendly beverages such as apple cider, lemon-lime soda or cranberry juice, seltzer water with citrus or berries, carbonated apple or grape beverage, flavored water (mint leaves, fruits, cucumbers, etc.) and iced tea.

* Make your own alcohol-free eggnog with nondairy creamer.

Appetizers:

* Avoid salty snacks such as chips, olives, pretzels and pickles.

* Choose heart-friendly appetizers such as vegetable sticks with cream cheese, unsalted popcorn or pretzels, deviled eggs and fresh fruit.

* Serve unsalted nuts and seeds. Finally, ask family and friends to support you and help you stick with your heart-healthy diet. Let them know ahead of time what foods you can and cannot have and offer to bring your own hearthealthy dish or dessert. You are on your way to a stress-free and healthy holiday season.

So, enjoy it!

Let’s B Organic!

by John Murphy, Founder, Make 100 Healthy

Since the theme of this month’s issue is Healthy Habits, I thought it was a perfect time to shine the spotlight on a local family farm that extols the virtues of healthy eating and living.

B Organic Farm, Chino Valley, is owned and operated by a wonderful couple, Mark and Ginny Bonacquista, who have committed their lives to growing and providing non-GMO, totally organic food to those who need it most.

In fact, B Organic Farm gives away 80% of what they grow to food pantries, at-risk young women going through pregnancies and older shut-ins.

They are truly giving back to their community in the Quad Cities. Ginny Bonacquista says, “Mark and I decided to run this farm to help others in our community. So many people are under nourished. Even those that are not hungry are not eating real, nutritious food. All our food is as natural as possible, without any pesticides or chemical fertilizers.”

B Organic Farm has been supportive of teaching people how to grow food for self-sustainability from its inception. They have offered their property to be the home of the Prescott Food Forest Gardening Education Center and it hosts classes throughout the year on

the joys and benefits of gardening via the Gardeners of Destiny training program to teach the next generation the importance of knowing this important life skill.

Things to know about B Organic Farm:

* Three greenhouses

* Several acres of inground garden beds

* 50-tree fruit orchard

* Apiary

* Worm farm

B Organic Farm has a need for volunteers to help tend and harvest food production. Mark says, “We

can triple our yield and impact if we had more help. All it takes is 15 to 20 people to give three hours per week. We teach people how to grow food and they help us feed the needy.” Contact Mark at 928.515.9994.

Side note. The Make 100 Healthy Foundation is hosting a Victory Garden Charity Kickoff Gala on Tuesday, Jan. 17 at the Club at Prescott Lakes to benefit the Prescott Food Forest at B Organic Farm and the Gardeners of Destiny training programs. For tickets go to www. prescottfoodforest.com.

The healthiest habit to embrace is a long healthy life. Let’s B Organic. Have a healthy holiday.

YOUR BODY’S

Natural Detox Process

Detox diets have been posted online and passed around social media for years, purporting to eliminate numerous harmful substances from our bodies while promoting weight loss.

Most take three to 10 days and involve a short fast and/or a restrictive diet emphasizing fruits and vegetables and especially their juices, eliminating all allergenic foods and those containing heavy metals and other toxins and taking supplements. Some endorse using laxatives or enemas to facilitate the purge.

While they often urge you to take some universally recommended steps like getting regular exercise and avoiding tobacco use, they can do more harm than good by limiting calories and nutrients and leading to overdoses of certain supplements.

Your body already has a highly effective detox system that, except for severe cases that require medical treatment, can dispense with just about anything that makes it into your cells and bloodstream.

Working to optimize its function is a better approach to help filter the bad stuff out:

* Watch your alcohol intake — Alcohol hampers your natural detoxing abilities because of the load it puts on your liver. Whenever you have a drink you are introducing a toxin into your body, and regular alcohol consumption taxes your liver to the point where it’s less available for and efficient at everything else it has to do, including regulation and conversion of other harmful substances.

* Choose antiinflammatory and antioxidant foods — Both aid your body’s natural detoxing process. Fruits, vegetables, beans, nuts and seeds bring fiber and other important nutrients that support your digestion and help it to clear any contaminants as quickly as possible. These foods also tend to contain lots of antioxidants, which protect your body

from oxidative stress, including the stress produced just by eating!

* Get your body moving — Regular exercise aids with lymphatic drainage and encourages secretion of toxins through sweat while

promoting proper bowel function. It also propels you to drink more water, which you also can do at other times of the day to help your kidneys work more effectively to filter and flush out harmful substances.

HEALTHY HABITS:

WHAT MATTERS MOST TO YOU?

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

Habits can be hard to start because they don’t become one until you’ve put the repetitions in. What a vicious cycle. Hard to start and sometimes to keep.

My suggestion would be to pick one thing you are serious about changing. Think about the various portions of your life: relationships, financial, exercise, eating or spiritual. These are a few of the areas important to me.

Take each section and begin writing down what you

want to maintain or change in those areas. Habits don’t always have to be things you want to change.

In relationships, I schedule date nights because time with my husband is important and during the week we don’t always make time for each other as we get pulled in different directions. So scheduling a date night ensures there is at least one night a week that we focus on each other and our relationship.

Starting can be difficult, especially if you are not 100% dedicated to it. So start with small steps. If getting a morning walk in is something you want to do, set your shoes and clothes out the night before. When you get up they are right in front of you, so make the decision to put them on. That bring you one step closer to your walk.

If you need to wake up earlier, either go to bed a little earlier or set your alarm to get up a little earlier so you

have the time to do the walk.

If a new habit with food is something you want to do, start with cleaning out those items in your pantry and refrigerator that don’t add to your new healthy habit. Stock up on healthier snacks such as fruit and vegetables.

Deciding on what is truly important to you is Step 1. List what you want to keep the same and reinforce and those things you want to change. Then incremental steps toward any one habit is a great place to start.

Why are relationships, spirituality, financial considered healthy habits? These areas of your life can add stress, which is not healthy. When all the important areas of your life are in alignment with your priorities, everything begins to fall into place.

Thanks Mom!

by Vickie Johnston, Owner and Founder, H2O Health

One size never fits all when it comes to our health. That’s why some people can eat certain foods while others can’t and some treatments work for some but not for others.

When it comes to our health, everyone is different inside and out because we were all born in different areas and were carried by our specific mothers.

Your mother is responsible for your nutritional profile at birth. Think about her and ask yourself: Did she live in the city or the country, drink well water or city water? Was she a single mom, drink alcohol or take drugs? How old was she? Did she a stay at home or work? Was she healthy while pregnant or under a lot of stress? Where were you in the birth order?

It all adds up for your health. For instance, you get your lifetime supply of minerals from your mother, and she can’t give you what she doesn’t have. Your body uses minerals for fuel and doesn’t produce or store them.

A s we age, we need fresh fruits, veggies and clean water. Your body can’t uptake a single vitamin without the essential minerals.

Nutrients are found in our food and cellular nutrition is vital to building healthy new cells. To improve your health in certain areas, these foods provide nutrients to help rebuild healthy cells:

* Blood- cayenne pepper, ginger, broccoli, Brussels sprouts, garlic, leafy greens

* Liver- avocado, citrus fruits, cabbage, artichoke

* Lymph glandsstrawberries, tomatoes, wild-caught fish, asparagus, beets

* Gall bladder- lemon, sweet potatoes, beets, apples

* Pancreas- broccoli, garlic, sweet potatoes, blueberries

* Kidneys- cranberries, cold pressed virgin olive oil, wild-caught fish, cabbage

* Intestines- oats, probiotics, yogurt, beans, fresh fruit/ veggies

Essential Minerals (needed every day):

* calcium

* magnesium

* zinc

* phosphorus

* potassium

* copper

* iron

* sodium bicarbonate

Other Beneficial Minerals:

* manganese

* selenium

* Iodine

* sodium chloride

* chromium

This is a good start to happy healthy eating!

Christmas Stories

BEHIND

HOLIDAY PLANTS

Poinsettia is the most iconic Christmas plant. They are sub-tropical plants native to Mexico. The plant is sensitive to the cold, which is why it’s recommended they stay inside.

The plant arrived in America during the 1800s with Dr. Joel Roberts Poinsett, the first U.S. ambassador to Mexico. He sent a few plants back to South Carolina, where he grew them and gave them as gifts. He donated many to public and private botanical gardens.

The star-shaped flower symbolizes the Star of Bethlehem. Red has been a favorite color, suggesting Christ shed blood, and white represents his purity.

Holly goes back to ancient Romans and Greeks who decked their halls for good luck. Holly holds its fresh spring foliage through winter with little care. Romans sent holly wreaths to friends, family and especially newlywed as gifts of goodwill, good wishes.

Mistletoe is associated with kissing. In Norse mythology, a goddess used the plant to bring back memories of her beloved son, slain with a weapon crafted from the plant.

The legend has evolved from grief into rebirth or regrowth. Later, a sprig was placed over a baby’s bed to ward off evil spirits. Today, kissing under the mistletoe indicates future happiness and fertility.

Yew is said to be one of the oldest trees on Earth. The ancient Druids looked

decorating Christmas wreaths. To ancient Christians, holly symbolized masculinity, and Ivy represented femininity. Christmas trees are the embodiment of today’s celebrations. It’s said 16thcentury German theologian Martin Luther walked home on a winter night and was inspired by the beauty of stars twinkling through evergreen branches. He recreated the optimism he

felt by erecting a tree with candles in his family’s home. The Christmas tree became widely accepted in America by the early 20th century. Christmas cactus is a perfect holiday gift. This tropical cactus is grown indoors as a houseplant. Brazilian legend says a poor boy living in the jungles prayed for a sign of Christmas. On Christmas morning, he woke to find beautiful bursts of colorful flowers on the tips of the cacti branches. This stunning display of beauty continues to be a symbol of answered prayer today.

to the yew tree as symbolizing everlasting life.

Ivy also is known to ward off evil spirits and bad luck, symbolizing new growth and is popular when

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

LEARN MORE AT PRINTRELEAF.COM

photo: flickr.com/nicholas_t

QUICK

Quinoa Power Bowl

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Quinoa seeds are rich in dietary fiber, B vitamins, protein, and dietary minerals in amounts greater than in many grains, so this balanced dish satisfies, sustains and promotes good health!

1 cup Quinoa, uncooked 8 oz Chicken thigh 1 tbs Cajun seasoning 2 tbs Avocado oil 1 cup Brussels sprouts 2 cups Spinach 2 tbs Liquid aminos 1 tbs White vinegar Pink salt Black pepper

Food for Thought

Add 2 cups of water to a sauce pan. Add salt and quinoa, then cover, bring to boil and stir occasionally 2Trim and rub chicken thighs with a small amount of avocado oil and Cajun seasoning. Grill or pan-fry, browning on each side, then cooking until done on low heat

Add avocado oil to a sauté pan on medium-high. Add Brussels sprouts and

Serves 2 | Prep Time 30 mins

liquid aminos; cover and cook 4Remove quinoa from heat when grain is translucent and no water remains 5Remove Brussels sprouts when softened. In same pan, add spinach to cook briefly, with pink salt, black pepper and white vinegar. Remove from heat when spinach has wilted. Cut chicken, assemble ingredients, using quinoa as base, and enjoy!

This is a great example of a balanced meal; plenty of protein (from chicken), quality carbohydrates (from quinoa and veggies) and a moderate amount of good fats (from avocado oil). Getting into the habit of balancing macronutrients in meals is a great way to balance blood sugar, sustain energy and live a healthy lifestyle!

KETO

Beef Tips & Cauliflower Mash

As the weather cools, the need for comfort food grows. This meal makes you feel warm and cozy inside. Cauliflower is low carb and oh so good, and it makes the perfect sub for potatoes; you won’t even miss them. This recipe serves four, but if you make it a dinner for two that leaves yummy leftovers.

2 lbs Sirloin tips

1 tbs Olive oil

3 cloves Garlic, minced

1 tsp Salt and pepper, each

2 cups Beef broth

1½ tsp Ghee (clarified butter, or regular butter in a pinch)

½ tsp Garlic powder

1 tbs Worchestershire sauce

½ tsp Smoked paprika

¼ tsp Xanthan gum, or tapioca flour dissolved in 2 tbs water

1 large head Cauliflower, or 6 cups florets

1 tsp Olive oil

2 tbs Unsalted butter, cut into chunks

2 tbs Cream cheese, cut into chunks

2 tbs Fresh parsley, chopped

1

Heat 1 tablespoon olive oil in large skillet over medium heat. Add the meat, minced garlic and a pinch of salt and pepper. Cook about 5 minutes until meat is browned on all sides 2Pour beef broth over meat and bring to a boil, then reduce heat 3

To the pan, add dissolved xanthan gum or tapioca flour, ghee, garlic powder, Worchestershire, paprika, salt and pepper to the beef broth. (The broth will not thicken immediately; it will take a few minutes as it simmers.) 4Stir all together and let simmer until the meat is tender and the gravy is thick.

Serves 4 | Prep Time 35 mins

Tip:

Simmer for about 25 minutes for meat to become tender 5While the beef simmers, place cauliflower florets into a large microwavable bowl with 1/4 cup water. Cover 6Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.

7Heat 1 teaspoon olive oil in a small skillet over medium heat. Add the garlic and sauté for 1 minute.

8Place the cooked cauliflower, sautéed garlic, butter, cream cheese and sea salt into a food processor or use a hand blender to puree until smooth.

9Garnish with parsley.

If mash is too dry, add a bit of coconut milk or more butter.

4 tbs Olive oil, divided

1 med Onion, minced

1 lg Carrot, diced

2 stalks Celery, chopped

3/4 cup Mushrooms, quartered

2 med Potatoes, Yukon gold, peeled and diced

2 cloves Garlic, minced

1 15-oz can Chickpeas, drained and rinsed

2/3 cup Corn, frozen

2/3 cup Peas, frozen

2 cups Vegetable stock

3 tbs Flour

2 tbs Nutritional yeast

½ cup Fresh parsley, chopped

2 tsp Italian seasoning

½ tsp Salt and pepper, to taste

2 tbs Soy milk

1 med Pie crust, vegan refrigerated or your own recipe

Heat the oven to 350°

In a medium skillet, warm a little olive oil. Add onion; cook about 4 minutes until onions begin to brown

Add carrots, celery, mushrooms and potato to skillet and cook 7 to 9 minutes until vegetables are semi-tender 4Add garlic and sauté for 1 minute, then add chickpeas, corn and peas and cook until heated through

Add vegetable stock, flour, parsley, Italian seasoning, salt and pepper. Cook for 10 minutes, stirring frequently, until the mixture thickens. Add the nutritional yeast and stir well

Pour the vegetable mixture into a

9-inch baking dish

Stir 2 tablespoons olive oil and soy milk in a small bowl

Brush the outside edges of the baking dish with the mix using a brush or your fingers

Place the pie crust dough over the top of the baking dish and press the edges all around

Brush the top lightly with the oil-soy milk wash

Make a small incision on the top of the crust to let the steam out

Bake for 40 to 45 minutes or until the crust is golden

Let sit for a few minutes, then dive in

Serves 4-6 | Prep Time 60-70 mins

VEGAN

Chickpea Pot Pie

This version of pot pie is chock full of veggies and chickpeas for protein and vitamins. The crust makes it family friendly, crispy and golden. Switch up the veggies to anything you like; the sky’s the limit.

PALEO

Marinated Cranberry Chicken with Rosemary

Cranberries and rosemary are both holiday staples and they can make any dish interesting, so use them as often as you can!

MARINADE

⅓ cup Cranberries, fresh

2 tbs Olive oil or avocado oil

2 tbs Coconut aminos or soy sauce

2 tbs Maple syrup

3 cloves Garlic

1 tsp Rosemary leaves, fresh ¼ cup Dry white wine

CHICKEN THIGHS

3 lbs Chicken thighs, bone-in, skin-on (approximately 6)

1 tbs Olive oil or avocado oil

Salt to taste

½ cup Cranberries, fresh

4 sprigs Rosemary, fresh/ plus more for garnish, if desired

1

Combine all marinade ingredients in food processor or blender and process until smooth. Place chicken, skin side up, in a 9×13-inch baking dish and pour marinade over, spreading to coat chicken evenly. Cover and marinate in the fridge at least 30 minutes; up to 24 hours 230 minutes before baking, remove the dish from oven and let stand at room temperature 3

Preheat oven to 375º. With a spoon, scrape marinade from the chicken skin, leaving in the baking dish. Brush skins with 1 tablespoon olive oil, and season skins with plenty of salt. Sprinkle

½ cup of fresh cranberries and 4 sprigs of rosemary around chicken thighs 4Bake for 22 minutes, then remove from oven and preheat broiler. Discard cooked rosemary sprigs 5

Brush 1 tablespoon maple syrup over chicken thighs. Place under broiler, about 10 inches from the heating element, and broil 5 to 7 minutes or until skin is crispy and darkening in places. Move the dish around to brown evenly if necessary

6Remove from oven and spoon cranberries and sauce on top of chicken. Garnish with fresh rosemary sprigs and serve immediately with plenty of sauce

Serves 2-3 | Prep Time 90 mins

Slow-Cooker Lo Mein

Packed with veggies and noodles, this is sure to please everyone and fill the house with a wonderful aroma as you walk in. Most of the work is done while you are gone, leaving the finishing touches and dinner’s ready. Swap out your favorite noodles if you like.

Mushroom Gnocchi Soup

Using baby bella mushrooms in this soup ensures you get a meaty, tasty and filling soup. But mix in any of your favorites like button, shitake or oyster mushrooms for a fun touch.

2 tbs Olive oil

1 med Onion, diced

2 med Carrots, diced

2 stalks Celery, diced

1 tbs Rosemary, fresh, finely-chopped ¼ tsp Red pepper flakes

5 cloves Garlic, minced ¼ tsp Black pepper

1 lb Baby bella mushrooms, sliced

½ tsp Sea salt

6 cups Vegetable broth

1 med Bay leaf

1 16-oz pack Gnocchi, fresh and uncooked 3 cups Fresh baby kale

This recipe saves time on a busy night, but it tastes like you worked all day. 1

1/3 cup Heavy cream

½ tsp Sea salt and pepper, to taste

¼ cup Parmesan cheese, freshly grated (optional)

1 loaf Garlic bread, warmed (optional)

In a large Dutch oven, add olive oil over medium-high heat and heat for 1 minute 2

Add diced onion, carrot and celery, cooking for 3 to 4 minutes

Add the rosemary, red pepper flakes, black pepper, garlic and mushrooms, stirring to mix. Cook for 6 to 8 minutes until mushrooms are brown and liquid has evaporated 4

Stir in salt, vegetable broth, bay leaf and baby kale. Heat to a simmer

5

Cover and reduce heat to low to maintain simmer, then cook 5 minutes 6While soup simmers, cook the gnocchi as directed, being careful not to overcook 7Stir in the gnocchi. Cook for 2 to 3 minutes until gnocchi are tender 8Stir in cream and discard bay leaf. Then taste and season with salt and pepper and more cream as needed 9Serve garnished with Parmesan cheese and crusty garlic bread for a hearty winter meal

Serves 2-4 | Prep Time 25-35 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

Shurine A. Pate,

DNP, AGPCNP-BC, NURSE PRACTITIONER/OWNER, PATE COMPLETE HEALTHCARE

a healthy lifestyle. It is different for each of us.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I have been in the medical field for 25 years and I wanted to return to school to get my bachelor’s degree. I was fortunate enough to get a scholarship that encouraged me and supported me to pursue any degree that I wanted. I decided to get my doctorate degree in nursing practice, and I specialize in adults and geriatrics in primary care. I also did my doctorate project on palliative care and advance directives.

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

If I am in a time crunch, I like HITT at home.

In between, I ride my horse, which is great exercise but does not give me the body sculpting that the other two do.

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

Stress is the basis for many unhealthy habits. My husband and I have very demanding and stressful careers. I find that when I manage my stress well, which is usually by exercising, the whole house is healthier.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK?

Popcorn is my favorite evening snack. For sweets, I love strawberries dipped in a small bit of chocolate.

WHAT IS YOUR FAVORITE HEALTHY MEAL?

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

I believe that health is

from your mind, body and soul. Knowing yourself and how to balance each of these is what leads to

If I have more time, I go to the gym and do 30 minutes of cardio followed by weightlifting.

Mexican food is my favorite food. Street tacos, especially chicken, are my go-to when trying to eat healthy with Mexican food.

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.

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

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