Prescott Healthy Living - VOL. 4, NO. 1

Craft a Fitness Plan you’ll Love 14

Get your Doctor’s Guidance for Fitness Journey 16

Combine Movement with Good Nutrition 18

Get your Qi Flowing with Yin Yoga 20

Sundog Trail Chases Hills and Great Views 22

Movement Matters! 24

Ease Back at the Gym if you’re Feeling Overworked 26 Get Moving with your Pet 27

Take Control with Heart-rate Training 28

Keep Up your Self-Care for the Rest of Winter 30 Local Events 31

Stay Fit! Resolutions to Boost Physical Activity in Kids 32

Keep Moving While at Work 34

Connect to the Motion Within the Body 36

Yoga Poses Can Promote Better Digestion 38

Check your Teeth Care Routine 40 Compression Socks Help Blood Circulation 42 Overcoming Post Holiday Inflammation 44

Let Motion Set your Body Free of Bad Stuff 46 Ear Seeds May Be your Acupressure Method 48

Women & Men Can Benefit from Hormone Replacement Therapy 50

Try to Curb Snoring with These Remedies 52

There’s Help for Chronic Obesity 54

Smile! It’s Good for You! 56

Nutritional Needs Change as We Age 60

Step by Step, Focus on Healthy Movement 62

Okra is Optimal for Fighting Disease 64

Be Aware of the Toxins in your World 66

Don’t Forget your Maintenance Checkups 68

Top Houseplants for a Healthy Indoors 70

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.

Romp 2023

We move to live, just as much as we eat to live.

prescotthealthyliving.com

EXECUTIVE PUBLISHER

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

Physical activity keeps blood and oxygen circulating throughout our bodies, strengthening our hearts and lowering our blood pressure and resting heart rate for better long-term heart health. It raises our metabolic rate, making it easier to burn fat and maintain a healthy weight. It lowers our blood sugar levels by making our bodies more responsive to insulin. It strengthens our bones and muscles through resistance and load-bearing exercise.

Yet exercise is something that shouldn’t be broken down into miles run or pounds lost, even though we must do it from time to time to set goals and measure progress.

It’s something to be enjoyed as we move through the world, our muscles pushing and pulling us forward, our brains sharpening with every new neural connection and endorphins boosting our moods to new heights.

We hope you live to move throughout this new year, relishing each sight you see and breath you take as you romp through the beauty and charm of Greater Prescott!

Be well,

Laurie Associate Publisher

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES

& MARKETING

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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. © 2023. 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.

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.

Rob Seals

DMS-c, PA-C, Salud Spa

Rob Seals is an experienced family practice provider specializing in men’s health, low testosterone, erectile dysfunction. He is a decorated veteran, serving 28 years in the Army as a lieutenant colonel. He earned his doctorate in 2021 from Rocky Mountain University.

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

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness

Aesthetics

Aymee Wilson, Owner & Founder, Wilson

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

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

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.

Craft a

Fitness Plan

YOU’LL LOVE

by Blake Herzog

You already could be straying from your New Year’s resolution, or maybe you’ve just gotten back some lab results that weren’t as flawless as you were expecting. Whatever the occasion, you’ve realized you aren’t meeting your fitness goals and are feeling your way back to getting on track.

Instead of simply doubling down on what hasn’t been working for you, take a moment or a week, whatever you need, to discover which movements give you joy and which goals will animate your journey.

Digging down and finding the answers will reset your attitude about working out and refuel your energy to hit your targets.

Set goals, then forget them — not completely, but try to keep them separate from your daily workout experience.

Focus more on how each session makes you feel stronger and more resilient, and ride any runner’s or lifter’s high, or any equivalent you’re fortunate enough to enjoy. Workouts become a chore

for many people if they make it all about hitting specific numbers, either quitting once they’ve reached their target or getting discouraged when they aren’t meeting them quickly enough.

Motivate yourself instead with the way your workout transforms your mood and your muscles.

Try anything — talk to your friends about the workouts they love and see if they’ll buddy up with you. Mine YouTube for classes and videos of things you’ve heard of but never actually seen.

If your current regimen leans heavily on either cardio or strength training, find a gym or trainer who specializes in the other. Don’t be afraid to step out of your comfort zone, but don’t stick too long with something if it just doesn’t click for you.

Find the right mix — compile a list of the activities you enjoy the most and categorize them as cardio, strength or flexibility exercises. If one of the three is lacking you may have a little more exploration to do until you have a well-rounded

selection to draw from.

Once you do, set up a schedule tailored to your specific needs but includes roughly 30 minutes of cardio training five days a week and strength training for 20 to 30 minutes two or three days out of the week. Stretching exercises can be done for five to 10 minutes most days of the week to maintain and improve flexibility.

Evaluate your results — this is where your goals come in. After following your new fitness plan for four to six weeks consider the trajectory of the numbers you are tracking: weight, heart rate, blood pressure, waist-tohip ratio or whatever is most relevant to you.

Consider how well you were able to follow your plan and how much progress you’re making toward your goals.

Consider how you can alter your schedule to make the changes you need to and have more fun while doing it.

Celebrate all of your wins, and don’t beat yourself up over the areas where you’re not where you want to be. Life is all about growth!

Get your

Doctor’s Guidance FOR FITNESS JOURNEY

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

The most frequently used phrases in fitness articles and blogs, and one of the most frequently read over, has to be those along the lines of: “Consult your physician before beginning any new exercise program.”

This disclaimer is nearly everywhere, and nearly everyone considers themselves to be in at least good enough shape for any workout they would be interested in trying out.

Several years ago experts at the American College of Sports Medicine (ACSM) recognized their existing recommendation that many people undergo a heart stress test before beginning an exercise program could unnecessarily deter many people from doing so and revised their guidance to have doctors and patients consider three factors: existing chronic disease, current activity level and intensity of planned physical activity.

* Anyone who has symptoms of heart or kidney disease or diabetes, whether they’ve been diagnosed with these conditions,

should ask their doctors before participating in moderate or vigorous activity and could be sent for a stress test.

People who have these conditions but don’t have symptoms and are already regularly exercising could be cleared to proceed after talking to their health care provider.

Symptoms to watch for include chest, neck or jaw pain, shortness of breath, dizziness after light exercise, rapid heartbeat, swollen ankles, lower leg pain

while walking, heart murmur, high blood pressure, fatigue and frequent urination.

* People who haven’t regularly exercised in a while and are leading a mostly sedentary lifestyle, which hasn’t been well defined but generally means they’re sitting, reclining or lying down for much of their waking hours, should consider talking to their doctor before beginning vigorous exercise.

Those who are sedentary but don’t

have symptoms of chronic illness can consider starting out with light to moderate exercise and seeing how they progress before seeking a medical consultation.

* Anyone who is considering an especially highintensity, vigorous exercise plan such as HIIT, Tabata or running should consider talking to a health care provider ahead of time, particularly if it’s a big departure from current physical activity levels.

Combine Movement

WITH GOOD NUTRITION

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

Getting moving in the new year isn’t always easy, but I believe it should be a must.

A majority of us set new goals for the new year; such things as, “This is the year I’m going to get into shape”. And jumping right into it can feel scary and overwhelming, almost

like you have these high expectations of yourself and then don’t meet them and keep repeating the start process over and over again.

So here are a couple small steps to get moving in the new year and stay moving. No. 1. Find how it is you are going to move your body when it comes to

exercise — hike, bike, swim, weight lift, etc. Commit to it three to four times a week, 30 to 60 minutes each time. The time will pass anyway, so go get after it. You will thank yourself because movement brings so many healthy and good endorphins. No. 2. When you move

more, pairing it with good nutrition creates the results you are looking for and what we all need; good healthy sustainable results. So think about fewer meals eaten out, less alcohol, less soda, etc., and add in more veggies daily.

Make the new year your best yet!

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Get your

QI FLOWING with Yin Yoga

If your usual yoga class is high-powered or even heated vinyasa, you may want to add a bit of yin yoga to your routine for a change of pace.

Unlike the others, yin is all about slowing down, breathing deep and holding poses for three to five minutes or longer.

Yin yoga is passive yoga, focusing on flexible poses in full ranges of motion. So basically, lots of deep stretchy asanas while sitting or lying down.

It’s slower and more meditative, incorporating deep inhales and exhales while holding the pose. And because you’re holding poses for longer periods, yin yoga helps you stretch and lengthen those rarely used tissues.

And tight connective tissue leads to aches and stiffness. Your fascia needs at least 120 seconds of sustained stretching to affect the elasticity, so yin practice may be just the answer. Lengthening the fascia can ease

that stiffness and lead to better flexibility.

This type of yoga is based on ancient philosophies and principles that qi (energy) pathways run throughout your body. Stretching and holding these deep poses help to restore the healthy flow of qi.

And by breathing into each pose, you introduce more oxygen into your body and muscles, increasing blood flow and circulation.

Studies show yin class also lowers stress and anxiety as well as reducing the risk of depression. Plus, yin activates your parasympathetic nervous system, calming your body and slowing your heart rate.

While in each pose, push yourself into

what instructors call a “comfortable discomfort.” However, never stretch to the point of pain.

Most poses are seated or reclining because these require your muscles to be relaxed, like butterfly pose, seated forward fold or frog pose. Your instructor may also include the supported fish pose, dragonfly, saddle, caterpillar and legs-up-thewall poses and of course, savasana (corpse pose). Some instructors include a guided meditation.

Because the key is to hold each pose for two to five minutes — even up to 20 minutes — this can feel like forever at first. Breathe deep from your diaphragm and try to make each exhale twice as long as your inhale.

This gives you something to focus on instead of thinking about how long you’ve been holding that crazy pose.

You may find that you’re tight and can’t hold poses too long at first. Work a block or folded blanket into the right spot and you can release a little deeper into the stretch. Yin yoga’s restorative approach also is beneficial for those with lower back pain or chronic conditions like arthritis, sciatica or osteoporosis.

Even though yin yoga isn’t your typical sweaty, intense power yoga, that doesn’t make it any less of a workout. It might be just what you need to jumpstart a new year of mental and physical care.

Sundog Trail Chases Hills AND GREAT VIEWS

The Sundog Trail zigzags over and past mountain ridges in the grassy open space south of Prescott Lakes Parkway that provides welcome breathing room between the big-box retail and auto dealerships at Prescott Gateway Mall and the splendor of the Granite Dells.

It offers a first-rate workout surrounded by some of the area’s most iconic peaks, reminding you just how much beauty is packed into a small area.

So get your boots on and head in the opposite direction of most foot traffic at the Prescott Peavine’s southern trailhead just east of Highway 89 and the parkway. Take the straight path south from the parking lot for about three-quarters of a mile along the edge of Watson Woods, then cross Sundog Ranch Road to find the sign marking the start of the Sundog Trail.

B efore the first mile ends, you’ll start making your first climb toward the top of a long-closed landfill, affording a lovely view back to Watson Lake and beyond to the majesty of Granite Mountain.

T hen you’ll plunge down into a small valley, passing numerous small trees and shrubs as you approach the Juvenile Detention Center just after the 2-mile mark. Then it’s time to push yourself against another grade, curving around a ridge until reaching Prescott Lakes Parkway, then dodging back.

T he trail continues to meander through open grassland, then pumps you up one final incline as you approach Highway 69 and Gateway Mall as the vegetation thickens. You’ll stay under the grade of the highway as you reach the tunnel taking you under the road into the Badger Mountain Trail.

SUNDOG TRAIL

This trail was completed in 2014 as an important link for completion of the Prescott Circle Trail, a 56-mile series of trails that circumnavigates the City. Also referred to as the Sundog to Lowes Hill Trail, it connects the Watson Lake area to Highway 69 about half a mile east of the Lowe’s Home Improvement store.

Bring water with you as the route offers little shade, and it does become muddy after rainstorms.

Its northern end is accessed near the Prescott Peavine Trail’s primary trailhead on Sundog Road, which can be reached from downtown Prescott by traveling west on Gurley Street until it intersects with Highways 69 and 89, merging into northbound Highway 89.

Continue northeast until Prescott Lakes Parkway and turn right, driving east to the first left turn onto Sundog Ranch Road, in front of the Yavapai Humane Society. Follow the signs guiding you to the trailhead parking, then proceed south on the Peavine, which quickly becomes the Sundog Trail.

The southern end of the trail tunnels under Highway 69 and becomes the Badger Mountain Trail. There’s no dedicated parking, but a dirt path at the back of the York Chrysler Dodge Jeep Ram dealership offers a connection to its southern end.

Parking fees: None

Uses: Hiking, mountain biking, horseback riding Distance: 5.18 miles

Level of difficulty: Moderate Elevation: 5,177 feet to 5,682 feet

Map: City of Prescott

Movement

Matters!

by John Murphy, Founder, Make 100 Healthy

The one thing that most of us can agree upon is the wisdom of the old adage “use it or lose it.”

T hat’s right! The key to staying healthy and fit is to keep moving. Our bodies and minds crave movement. We need it to pump blood to our organs and oxygen to nourish our bodies.

Movement does not have to be extreme to be effective. Stretching, deep breathing, yoga, swimming, taking a walk are all wonderful ways to keep moving without excess stress.

O f course a good cardio workout or high intensity training has benefits too. Our bodies respond to movement by releasing endorphins, which gives us a feeling of vibrancy and health.

In the end, your choice of movement activities doesn’t really matter as much as the fact that you keep moving.

B eing a couch potato is a surefire way to gain weight, inflame your body and to feel weak and lazy. Get up and get out. Push yourself to move every day. Just a simple

activity like walking can do wonders for your mind, body and soul.

T he go-to daily activities that have helped me are:

* Walk my dogs twice a day.

* Stretch and exercise.

* Swim.

* Play golf.

What are your movement activities? If you don’t have any, now is a perfect time to add them to your daily routine.

It’s amazing how our bodies adapt to movement. The more we move, the better we feel.

It’s important to recognize any barriers you have that limit your ability to keep moving. A bad diet is the main culprit that saps the energy and motivation to move. Eat real, nutrient-dense food to fuel your energy level.

As we begin a new year, the one thought I’d like to reinforce is that movement matters. So keep moving and stay young in your heart and spirit. You will be happy you did!

Ease Back

AT THE GYM IF YOU’RE

Feeling Overworked

You’ve been told all these years to keep pushing yourself at the gym, especially with strength training; you must work harder, go beyond what you did last week or month or you’ll never get lasting results.

This is true. But it’s important to know the difference between challenging yourself and hurting yourself by working your body too hard, also known as overtraining. This usually isn’t an issue until you’re working out on most or all days or at high intensity. These are some red flags to be aware of:

* Severe soreness or muscle cramps — When lactic acid overloads your muscles it can lead to feelings of fatigue and heaviness, particularly in your arms and legs. This usually happens with high-intensity exercise when the available oxygen can’t meet the demand on the muscles to break down the lactate content.

Overtraining also can lead to the breakdown of muscle fibers that enter your bloodstream, leading to severe pain that doesn’t improve even with rest.

* Extreme sweatiness and flushed cheeks

— If you’re perspiring more than you usually experience during exercise, your face is red and you’re noticing you’re not as coordinated as usual, you’re likely experiencing heat exhaustion, so you need to stop, hydrate and get some rest.

* Burning pain — When you feel a burning or stinging pain in your muscles and joints in addition to any usual discomfort that comes with lifting weights, it could be a sign of muscle strain, which can deteriorate into a muscle tear or tendinitis if you don’t halt your workout and allow some recovery time.

* Mood changes — Feeling more anxious or irritable than is normal for you and having

trouble focusing on tasks in the gym, at work or other settings can be another indicator of lactic acid buildup or hormone imbalance that can result from overworking yourself during fitness training.

* Digestive/appetite issues — An overtrained body is too stressed to

handle many functions at full capacity, including energysucking digestion. Your liver may not be capable of breaking down nutrients properly, causing bouts of diarrhea or constipation and a suppressed appetite that doesn’t jibe with your level of physical activity.

GetMoving

WITH YOUR PET

by Loree Walden, Marketing Manager, Yavapai Humane Society

It’s a new year and a new opportunity to get moving! We’ve got a lot to learn from our pets on ways to do it.

For instance, any of you who have dogs, know we have to get moving every day to take them out for their walks and outside time. It’s the perfect opportunity for us because for them to get moving, we have to get moving.

But we can change it up; we don’t have to take the same route, we can venture out onto the fabulous trails we have in Prescott, we can hit the square downtown or explore new parts of our neighborhoods.

We can also get moving with our dogs in a more nontraditional way — hit the road for a mini road trip!

My dog loves going for rides. When I was thinking about things I want to do for myself in the new year, I decided I wanted to just take some time to get out and enjoy Northern Arizona. I haven’t been through Oak Creek Canyon or to Flagstaff in years, and there are so many beautiful areas to see and explore with Cassidy Roo.

It’s good for her and me

to just unplug for a couple of hours and do something together. I’m not a fan of New Year’s resolutions, but I’m a fan of “lists.” So, mine is already started on where we’re road tripping, and my goal is to have one mini road trip per month.

For those of us who have cats the options are a little less for “get moving.” But recently when I came across the play toys on a stick, I spent about a half hour running around my apartment with it and making them crazy and adding a little laughter to my day.

We were ready for a nap, so we all “got moving” to my bedroom where we enjoyed a much-needed catnap. Naps are a great way to regenerate and once you wake up, you’re ready to get moving with the rest of your day!

However you decide to “get moving,” if you’re looking for a furry friend to do it with, there are a lot of precious pets hoping to “get moving” with you at Yavapai Humane Society. Visit www.yavapaihumane. org to check out all the animals waiting for you.

TAKE CONTROL WITH

Heart-rate

TRAINING

You may have an Apple Watch, Fitbit or another fitness tracker to watch your heart-rate, but unless you know how to use that information, you’re missing out on the benefits of heart-rate training.

Heart-rate training can lead to weight loss, improved overall fitness, reduced cholesterol, improved insulin sensitivity and lower blood pressure. This is because hitting your optimal heart-rate zone leads to fat loss and improved endurance.

You also feel as if you are taking your fitness into your own hands and controlling your workouts.

Basically, heart-rate training involves keeping your heart rate, or beats per minute (BPM), within a certain range while working out in order to fine tune your workout and get the most out of it.

To find your max heart rate, the most common formula is to subtract your age from 220. For instance, for someone 25 the max heart rate would be 195, and for someone 50 the max heart rate would be 170.

Next, find your resting heart rate by checking your heart rate as soon

as you wake up, before getting out of bed and facing the world. Then plug this into the formula below to get your target heart rate.

[(220 – Your Age –Resting Heart Rate) x Intensity] + Resting Heart Rate = Target Heart Rate

For example, for someone 25 years old with a resting heart rate of 60 who wants to work out at 60% and 80% intensity, the equations would look like this:

[(220 – 25 – 60) x .6] + 60 = 141 bpm [(220 – 25 – 60) x .8] + 60 = 168 bpm

Create a range to work out in. For example, the 25-year-old can use the formulas above to work out between 60% and 80% intensity.

Now that you know the formula, use it to determine where you want to be while working out. If you want a low-intensity workout (fat-burning zone) stick to 40% to 65% intensity. For conditioning

or endurance, shoot for 65% to 75% intensity.

Performance workouts, harder and longer, need a range of 75% to 85%. High-

intensity workouts with brief bursts of 10 to 60 seconds each, need 85% to 95%. Aim for HIIT workouts at least once a week or more.

Keep Up your Self-Care FOR THE REST OF WINTER

1.Brew your favorite warm drink and inhale the fragrance as it wafts through your kitchen. Then, sit down with your favorite mug and sip it slowly, savoring the moment.

2.Maintain close contact with family and friends.

3.Eat a balanced diet that focuses on vegetables and fruit, lean protein and whole grains

4.Find a ray of sunlight pouring into your home and sit in its center, absorbing the warmth you feel on your skin

5.Ask your doctor if you should take a vitamin D supplement as your sunlight exposure decreases

6.Snuggle up with your cookbooks and find some healthy, delicious comfort food to make for yourself and your family

7.Take photos of the winter landscape and other scenes to give you a new perspective on the season

8.Find a time and place to exercise for the days when it’s too chilly to go for a run or drive to the gym.

9.Care for your indoor and outdoor plants throughout the season for improved mental

health and the joy of watching them grow.

10.Go through your closet and find new ways to mix and match your winter coordinates, then buy a couple new pieces to complete new outfits.

11.Master a few delicious baked dinners and desserts for extra heating and a self-esteem boost.

12. Adjust your skin care routine to protect against the added dryness that winter brings.

13. Bundle up and enjoy your favorite sweaters, coats and especially those cute knit hats!

14. Keep drinking plenty of water even if you’re not as thirsty as you feel in the summer.

15. Dre ss in layers when exercising so you’re able to remove some as your body heats up.

16. Take a long, soothing bath whenever you can take the time for yourself.

17. Use towels fresh out of the dryer after a shower or bath.

Willow Lake |

Photo: Karen Shaw

Stay Fit!Resolutions to Boost

PHYSICAL ACTIVITY IN KIDS

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

Kids are movement machines, but in this digital age, device use often takes up far more time during the day than it used to. Sometimes, this means sacrificing necessary time to move.

Once kids are in school, it is recommended they have at least one hour of exercise each day. Daily physical activity for kids means better posture, ache and pain prevention, improved focus and even better grades

With these resolution suggestions, you’ll be able to incorporate more movement throughout the day.

GO TO THE PARK

From jungle gyms to grass play, the park is the place to go all out with movement. To mix things up, try out different parks each week. If you’re feeling really ambitious, go on and join your kiddo. This is your opportunity to get some physical activity in too.

TAKE AT LEAST FIVE MOVEMENT BREAKS

Put that tracker you got for Christmas to work. If your kiddo spends a ton of time sitting either with schoolwork or a device,

set a timer. When the timer goes off, it’s time to move. Dance silly, stretch or go outside for five minutes. Getting in even just a little more movement between tasks can help your kiddo stay focused and recharged.

USE ACTIVE TOYS

Jump ropes, sports balls, chalk (for mazes, hopscotch and obstacle courses), bikes and scooters are all toys that provide a ton of opportunities to move more. As far as gross

motor skills activities go, sometimes all you need is an active play toy that your child loves.

REPLACE HOMEWORK, TV CHAIR WITH EXERCISE BALL

When we sit in regular chairs, the tendency is to slouch. This interferes with good posture, and without good posture, kids are more likely to complain about aches and pains.

An exercise ball can help with core stability and balance.

INTO THE NEW YEAR

Remember that it’s important to make movement fun and something that you’ll want to do over and over again. Whatever way you decide to encourage physical activity in the home, know that there is absolutely no way you could ever regret moving more.

If movement is an issue or your kiddo often complains about aches and pains, you’ll want to speak to your doctor about getting a referral for physical therapy.

Keep MovingWHILE

AT WORK

We all know some jobs are inherently dangerous, but we don’t often include the sedentary, desk-bound ones on that list.

These positions don’t require us to run into burning buildings or assemble new walls four stories above the ground, yet they do pose hazards to our health by discouraging us from getting the physical activity we need to keep our hearts pumping, blood circulating and lungs expanding.

In study after study, people who sit while they do their jobs are reported to be at higher risk of heart disease, obesity, diabetes and some forms of cancer — even if they stay active when they’re not on the clock. It may seem close to impossible to stay on your feet while you’re being paid to write words or code or anything else, but it’s easier than ever as more people work remotely and employers become more accommodating, so start looking for opportunities to:

* Take movement breaks every 30 minutes, even if you can only squeeze in two or three minutes of walking around or stretching. Even intervals as short as these have been proven to make a significant impact

on blood pressure, blood sugar levels and other important markers of health.

* Get on your feet during every phone call that you’re able to by walking down the hall or block or pacing behind or in front of your desk. Any such movement will lighten your mood and help your brain work faster as you converse and brainstorm. Using a headset while making and taking calls is much better for your posture.

* Find a “work workout buddy,” someone who shares your interest in ratcheting up physical activity in a job that doesn’t rely on it. This can be someone in the same office or on the other side of the country, as long as you both commit to providing accountability and support for the other.

* Keep light weights, resistance bands and related equipment on your desk and use them regularly. Getting cardio in at work can be hard but strength training is much easier!

Connect to the Motion WITHIN THE

BODY

—Rollin E Becker, OD

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

What Rollin Becker was trying to convey with the quote above is that we don’t work on the body in front of us — we work with the life that runs through it. We connect with the animating force (qi, prana, energy) that moves the blood, fluids and functions of the body.

Whether we are talking about the functions of muscles, connective tissues or organ systems, all are interrelated, and all are in the constant motion of life.

We engage this motion by taking the time to be present, to listen. We can listen and allow change to come forward from a

still space; slowing down and not missing the messages of the body. We can also engage this motion with movement, working with the spontaneous dance of the human body that we are always in, even when we are on the massage table.

Compression, deep pressure, is one small aspect of the possibilities open to us in the bodywork interaction and can sometimes close down that motion we can bring to the table for opening the body to more ease of movement.

What this requires for massage and bodywork

practitioners is that we get out of our heads and get into a feeling space. The client’s body in front of us is infinitely smarter than we are, and we should take the time to listen to what it has to say — to move with, to wait for change.

What this requires from clients is dropping preconceptions about what a massage should be — no pain, no gain, that sort of thing — and be open to the qualities of touch and connection that bring

awareness and allow the wisdom of the body to express itself.

Then we move to a new level of what is possible when we engage the motion of life.

“Studying the cadaver is like studying a telephone pole to find out how a tree works.”

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With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone.

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Yoga Poses

Better Digestion CAN PROMOTE

While you’re enduring discomfort from bloating, gas, constipation and other digestive woes, yoga class can be the furthest thing from your mind.

Yet yoga’s twisting and stretching motions, emphasis on posture and calming effect make it one of the best activities for helping your gut to function at top capacity.

Many poses boost the overall efficiency of your digestive organs and muscles while others can alleviate symptoms as they’re happening.

* Cobra — This classic asana, or pose, is great for strengthening your abdominal muscles and straightening your posture, both important for proper digestion.

1. Lie on your stomach with your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.

2. Pause for a moment looking straight down at your mat with your neck in a neutral position.

Press your pubic bone into the floor.

3. Inhale to lift your chest off the floor. Roll your shoulders back and keep your lower ribs on the floor. Make sure your elbows continue hugging your sides and your neck is straight.

* Happy Baby — It’s beloved for its ability to release abdominal gas.

1. Lying on your back, inhale and bring both knees into your chest. Bring your arms through the insides of the knees and hold on to the outside edge of each foot with each hand.

2. Tuck the chin into the chest with the head on the floor. Press your sacrum and tailbone down into the floor as you press your heels up and pull back with your arms.

3. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. If you want a deeper stretch in the hips, let the legs open a bit wider. Breathe and hold for 4 to 8 breaths.

* Gate — This side stretch opens room for your digestive tract while relieving stress and is suggested for those who have irritable bowel syndrome.

1. Begin in a kneeling position with your hips directly over your knees. Extend one leg out to the side.

2. Reach your arms overhead to create length and then extend your arms to the side towards your extended leg. Allow your bottom hand to rest softly on your extended

leg while you stabilize your core to extend through the opposite side.

3. Turn your torso upward and externally rotate your extended leg and toes.

* Camel — Stretch your torso long and ease constipation with this challenging but liberating pose.

1. Kneel on the floor with your knees hip-distance wide. Press the tops of your feet into the mat. Place your hands on your lower back.

2. Inhale, tuck your tailbone under, and lengthen your spine. Exhale and slowly lean back, rolling your shoulders back and expanding your chest. Bring your hands to the soles of your feet one at a time.

Check your Teeth Care Routine

by Dr. Anson Hooper, DDS, Hooper Family Dental

One of the things I do with my wife and girls at the beginning of every year is sit down and set some obtainable goals for the coming year. It helps create focus and purpose to our lives.

Several years back we helped my girls each set goals in their lives; one was to stop sucking her thumb and the other to stop wearing pull ups at night. Though to some these seem like easy feats, to a 4 and 5 year old they began the year thinking it was hopeless. With a little help from my wife and me, by April they had both achieved their goals!

By setting a goal, sticking to it and enlisting help and accountability from those close to us, we can accomplish our objectives. Here are three dental areas you may want to add to your list of resolutions this year:

YOUR BRUSHING ROUTINE

* Trade out that old manual brush you’ve used for the last year for an electric one. One

of the most dramatic changes we see in our patient’s home care is when they switch to an electric brush!

* Set a timer and brush for 2 minutes at least twice a day.

YOUR FLOSSING ROUTINE

* Make a point to floss. If you skip this part, try changing this habit, floss at least twice a day.

* Choose a new floss. Does your choice of floss make it difficult? Try a new floss for the new year. I recommend Glide floss, it’s thin, durable and comes in different flavors. A Waterpik can also be a good alternative.

* Purse-sized or trialsized packets of floss can make it convenient to floss at work, on a night out or anywhere else you go. This makes it easier to stick to your resolution.

YOUR EATING, DRINKING ROUTINE

New Year’s eating resolutions don’t have to revolve around diets and weight loss. For your dental health:

* Limit coffee, tea and soda intake. These drinks can stain your teeth and can erode enamel. Limit these picks or swap them for water.

* Increase vitamin C intake. This vitamin contributes to gum health. Add oranges, grapefruit, tomatoes, spinach and even some peppers into your diet.

* Eat calcium-rich foods. Calcium builds bone and tooth strength. Integrate dairy products; salmon, dark leafy greens and almonds also are high in calcium.

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.

Compression Socks

HELP BLOOD CIRCULATION

From their medical advantages to the misconception about how old you have to be to wear them, there’s lots more to compression socks than you think.

Compression socks (or compression stockings) are socks of various lengths designed to gently squeeze your legs a bit more than typical socks to promote better blood circulation.

Compression socks gently squeeze the legs, increasing the pressure beneath the skin. This reduces excess leakage of fluid from the capillaries and increases the absorption of this tissue fluid by the capillaries and lymphatic vessels.

The result is reduced swelling and swelling prevention. This can also reduce the ability of superficial veins to expand in order to fill with blood, which prevents that blood from flowing backwards and causing congestion like varicose veins.

Pooling blood in the veins of the legs can cause various problems such as inflammation of the vein (also called phlebitis thrombophlebitis), varicose veins and even blood clots.

Compression socks also are recommended when

sitting for long periods, like on a long flight.

There are generally two types of compression socks: graduated and anti-embolism.

Graduated compression socks are the more common types you’ll find and what most people use. These socks are tightest around the ankle, getting looser the higher up they go. Compression socks generally come in two lengths, knee-high and thigh-high, but full compression tights are growing more common with runners and other athletes.

Anti-embolism stockings have a more specific purpose. They help maintain circulation to prevent blood clots, particularly those confined to bed after surgery.

For many athletes, compression socks and

tights may help with recovery. An Australian study found that compression socks had a positive impact on subsequent running performance. Meaning if you wear them during a run, you may have a better run.

This may be due to increasing oxygen delivery to the athletes’ muscles, improving blood circulation and speeding the removal of lactic acid. Some athletes may wear them simply because they believe it gives them a competitive edge, and they feel good.

The best way to find out if compression socks will give you an advantage during your training is to try them. Most over-the-counter compression socks are lowto-medium compression. Look at it like breaking in a pair of shoes and wear them on and off for a few days to get used to them.

Inflammation Overcoming POST HOLIDAY

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

It ’s a New Year! Yay! The tree and stockings are taken down, streamers and confetti cleaned up, and it’s time for new beginnings, resolutions, goals and opportunities.

O nly one issue — you might not feel motivated.

It’s cold outside, a little darker than usual, and staying in the warm house sounds so comforting. One of the struggles with winter months is staying active. Loosefitting sweatpants and stretchy yoga pants are so easy to hide in.

A nd you may be suffering from PostHoliday Inflammation. Yes, all those yummy cookies, pies, potlucks and treats you tried to resist, may be messing with your New Year’s zen.

According to research from the U.S. Department of Agriculture, the average

American consumes more than 150 pounds of sugar a year. And the holidays are an invitation to overindulge in more sugar yumminess than the rest of the year.

T he gingerbread house you dabbled in last month while having an extra glass of wine or a holiday cocktail may have created an accumulation of sugar in your body and be overloading your liver. This may contribute to you feeling tired and having achy joints, as well as putting you at risk for other chronic medical conditions.

Eating a healthy diet and exercising is the ideal way of boosting your energy and motivation, however, sometimes we just need a little kick start to get off the couch and this is where IV hydration can help.

A n option to improve your mood, combat winter inflammation and assist with decreasing fatigue is an infusion full of vitamins and minerals, along with hydration. Imagine sitting in your warm house, cozied up to the fire having a registered nurse provide you with B vitamins to boost your energy, vitamin C and glutathione to help detoxify your liver while boosting your immune system, and some magnesium to chill your post-holiday tight muscles, achy joints and tension.

A n infusion takes less than an hour.

IV vitamins and hydration help cleanse your cellular system and do not have to be digested orally. They are fast, safe and a convenient way to boost your overall health and energy and get you back to moving in no time.

Let Motion

OF BAD STUFF Set your Body Free

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

There’s a song titled Dance Yourself Clean

It’s got quite a catchy rhythm to help you get your body moving into 2023!

This song is great if “working out” is not your thing; just dance and move your body. The more you move, the less stiff and sore you will feel. Movement will help your body systems release toxic build up from deep within.

Toxic build up? Yes. However, because we are fearfully and wonderfully made, our bodies know how to inherently detox themselves, and movement helps this along. This detoxification takes place naturally every day through our skin, immune system, respiratory system, intestines, liver and kidneys.

To revisit 7th grade biology and how our bodies detox:

* Skin is the largest organ in the body; its main purpose is to provide a barrier against bacteria, viruses and toxins. It is a one-way defense system.

* Immune system: This grabs foreign substances and eliminates via the blood & lymphatic system.

* Respiratory system: Tiny nasal hairs trap dirt and particles inhaled; some that make it to the lungs are expelled in mucus.

* Intestines: The colon keeps toxins from accumulating, while the small intestines

screen out parasites and foreign substances.

* Liver: The main filter of the body, it metabolizes nutrients, neutralizes metals and produces enzymes to defend against harmful chemicals and toxins.

* Kidneys: These are efficient filters of waste substances and eliminating them from the body.

With exercise, whether it’s dancing, lifting weights, running, walking, yoga, boxing, hiking, etc., this moving of our bodies increases blood circulation and the uptake of oxygen, which enhances the body’s detoxification process.

Think about where our

kidneys are placed. They are perfectly placed to be “pumped” while we walk and swing our arms. Isn’t that brilliant? So, the more we move our arms and legs, the better the release of toxic gunk.

There is no right or wrong way to move, but there are some motions that may help a little more to assist your already inherent detox process.

The up and down motion of jumping and yoga twists and compression holds claim to help wring out the body’s internal organs and tissues as well.

Though there is no scientific data to support this, there is data to support that movement/exercise in general will help the detox process be more effective and efficient.

Ear Seeds

MAY BE YOUR

Acupressure Method

If acupuncture sounds great, but you just can’t face the needles, there may be an alternative.

Ear seeds are tiny seeds or beads that are placed on your ears on acupressure points.

These are tiny, usually the size of a sea salt grain. Traditionally, the practice uses seeds from the Vaccaria plant. Ear seeds these days are Vaccaria seeds, beads, magnets, stainless steel, ceramic and more. Some even incorporate Swarovski crystals.

Each seed or bead has a sticker on one side so you can stick the seed to pressure points. Some seeds can be covered with tape to keep them secure. A form of acupressure, people use them to help many areas including pain, insomnia, substance abuse, anxiety, stress and grief.

They can be applied professionally, or you can buy a DIY set.

One advantage of using a professional is their knowledge of pressure points. They also are more likely to place them in the correct spot. Most

kits come with tools and instructions, as well as a map of the pressure points.

Many people use more than one at a time, even several, to address different concerns. For instance, you could use a combination of insomnia and relaxation sites.

Once placed, to get the most out of ear seeds you need to gently massage or rub them three to five times a day for one to three minutes. Using light pressure will stimulate that point.

The seeds will last about three to five days and will most likely fall off on their own. It’s not recommended to keep them on much longer.

The good news is there are very few side effects aside from possible skin irritation. Even if you put it in the wrong place, you just won’t reap the benefit you were looking for. It’s worth a try, and no needles.

CAN BENEFIT FROM

Women & Men Hormone Replacement Therapy

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

During the transition to menopause, declining hormone levels can cause hot flashes, night sweats, weight gain, decreased libido, difficulty sleeping, mood changes, fatigue and other physical symptoms.

These symptoms may be mild for some women and severe for others.

For women with mild or moderate symptoms, nonhormonal options combined with exercise and a healthy diet may be all that is needed to manage symptoms. Other women may find hormone therapy to be the most effective treatment.

D epending on the symptoms you experience, hormone replacement therapy may include estrogen, progesterone, testosterone or a combination of these. There are many benefits to hormone therapy, including management of symptoms, maintaining strong bones and a measurable improvement in quality of life.

While hormone replacement therapy is not for everyone, it is considered safe for most

women, especially when taken during the early years of menopause. Hormone replacement should be individualized to manage your symptoms and fit your needs and lifestyle. Replacement is available in oral form, topically or can be implanted under the skin.

Men also have a decline in hormones as they age and may experience fatigue, a decrease in libido, depression and loss of muscle tone and strength. For men experiencing symptoms of low testosterone, replacement therapy may help.

We invite you to schedule a consultation with a NAMS (North American Menopause Society) certified menopause practitioner and discuss whether hormone therapy may be right for you.

WITH THESE REMEDIES

Try to Curb Snoring

Snoring happens. A lot. It’s estimated that around 25% of adults do it regularly, while another 45% are occasional snorers.

There are multiple causes of this disruptive phenomenon, which momentarily interrupts sleep for the snorer and can spur insomnia or other sleep disorders for anyone sharing their bedroom.

There are multiple possible causes, and the louder the snoring is the more likely it’s rooted in sleep apnea, a serious medical condition that should be treated by a physician.

Milder snorers are more likely to have other circumstances that are triggering their nasal noise, which can be alleviated with one or more lifestyle changes, including:

* Side sleeping — Those who sleep on their back are more likely to have their tongue fall backwards into their throat to create a partial blockage of their airway, limiting the flow of oxygen and leading to snorting and snoring.

Anyone who finds it difficult to sleep when they aren’t on their back can try using pillows or even specially designed shirts to discourage them from doing it.

* Weight loss —

Overweight people are more likely to have larger amounts of fatty tissue in their neck, which can create pressure on their windpipe and restrict the flow of air into their lungs. Obesity is a common risk factor for sleep apnea as well as snoring, so it’s a good idea to at least consider losing a few pounds and seeing how that helps.

* Tongue exercises — Strengthening your

tongue so it’s less likely to flop back into your throat is another recommendation from some sleep experts, though it won’t work for everyone and may need to be combined with other treatments. See www. sleepfoundation. org/snoring/mouthexercises-to-stopsnoring to learn more.

* Limit alcohol and sedatives — Both can contribute to relaxation

of throat muscles to the point that it causes snoring. Avoid drinking alcohol up to three hours before bedtime, and talk to a doctor about alternatives to sleeping pills or other sedatives.

* Treat allergy symptoms

— Over-the-counter or prescription medications including Claritin, Zyrtec or Benadryl may relieve allergy-related snoring, or prescription-strength versions may be needed to eliminate this issue.

There’s Help for Chronic Obesity

by Rob Seals DMS-c, PA-C, Salud Spa

Oebesity is a very tricky and longterm disease.

Most people with obesity cannot keep the weight off long term, as seen in several different studies.

Many factors go into weight gain and loss, including hormones, activity, family history, diet, injuries, medical conditions and other contributing factors.

Pharmacotherapy can have a role in obesity management. On June 4, 2021, the U.S. Food and Drug Administration approved

Wegovy (semaglutide) injection for chronic weight management.

The patient must be overweight or obese with at least one qualifying condition — high blood pressure, Type 2 diabetes or high cholesterol. The patient must have a BMI of 27 kg/m2 or greater with one weight-related ailment.

The medication is combined with a reduced calorie diet and increased physical activity.

The most important part is consistently eating

a healthy diet and regular exercise, along with supplements and including muscle resistance exercises.

It is very hard for people to get motivated, and having a good coach, mentor or accountability partner has increased compliance. Patients with medical conditions that affect metabolism need to be controlled as well.

Many insurance companies are now covering certain medications for obesity with other cardiac risk factors.

It is important to start with your medical professional or weight loss experts, then:

* Have a sound plan for a weight-loss healthy diet.

* Have a continuous and efficient exercise program built especially for you.

* Control your medical issues that are risk factors for cardiovascular events and death.

Smile! It’s Good for You!

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

Ever felt embarrassed to show your teeth while talking or taking a picture? You’re not alone.

Thousands of people feel self-conscious about smiling, wishing they had beautiful teeth that were whiter and straighter.

Everyone loves a great smile, but not everyone feels confident smiling. Add bad breath, bleeding gums or tooth decay to the mix, and it’s easy to be concerned with something as simple as having a conversation with others. My passion as a dentist is to help all my patients get the smile of their dreams. Why? Because studies show smiling is good for you! Here are three amazing side effects of smiling:

1. AN OVERALL “IMPROVED” APPEARANCE

* Many studies show that those who smile often are perceived by others to be healthier, happier, younger and even thinner than those who do not smile.

* Just by smiling, even a forced one, your body releases endorphins and serotonin that are known as the “feel good” hormones. You know as they say, “When you feel good, you look good!”

2. BETTER RELATIONSHIPS

* A smile is contagious. A genuine smile will instantly elevate those around you and put them at ease. Individuals tend to relax and smile instinctively when they’re being smiled at by someone else.

* People are naturally attracted to those who smile. Smiling makes you more approachable while appearing more kind and welcoming.

* A better self-image can increase your confidence, which is a key ingredient for success.

* Whether it’s confidence in your relationships, your career or in pursuing your passions, having that mental boost can truly help you reach your full potential and feel more fulfilled along the way.

3.

HELP YOU BECOME MORE SUCCESSFUL

* Having, and knowing you have, a nice smile can strengthen one’s self-esteem.

Nutritional Needs

Change as We Age

by Valerie Demetros

You may have followed a healthy diet when you were younger, but experts agree that your dietary needs change as you grow older. It takes a concentrated effort to get the right nutrition and exercise as we age, but the rewards are plenty.

EAT LESS

We need fewer calories as we get older simply because we move around less, have less muscle and our metabolic rate goes down. For active older adults, that may not be as substantial a change, but if you find you are gaining weight without changing your diet, it could mean you just need to cut calories.

EAT NUTRIENTRICH FOODS

Of course, if you need fewer calories as you age, you still need just as many nutrients as before. To get these nutrients in less

food, you need nutrientdense foods like leafy green veggies packed with vitamin D and plenty of fruits with vitamin C. Consider eating more whole grains, vegetables, beans, fish and lean meat.

SUPPLEMENTS CAN HELP

As you age, vitamins and minerals like B12, vitamin D, magnesium and calcium are even more important. Your body may not break down and absorb B12 from foods as easily, so you may need to take supplements. And stocking up on vitamin D and calcium are important to prevent bone loss, a common problem among older adults. Talk to your doctor for the correct supplements.

EAT BRAINHEALTHY FOODS

Studies shows that foods high in omega-3 fatty acids can help maintain healthy brain function. And as we age that’s even

more important. Add cold-water fish like salmon, tuna and trout as well as flaxseed and walnuts.

STAY HYDRATED

A major issue with older adults is dehydration. Not everyone drinks enough water to stay hydrated. Experts recommend drinking half your body weight in ounces, meaning if you weigh 150 pounds you need 75 ounces of water daily. Set a timer to remind you or keep a water bottle near you.

You can also get your hydration from seltzer, noncaffeinated herbal teas or infused plain water with fruit. Foods with high-water content include watermelon, lettuce and berries.

EAT YOUR PROTEIN

Eating enough protein helps prevent the loss of lean muscle mass. Along with meats, poultry and eggs, additional sources include seafood, dairy,

fortified soy alternatives, beans, peas and lentils. These protein sources also provide calcium, vitamin D, vitamin B12 and fiber.

TAKE A WALK

Staying healthy means getting exercise at any age, but as you age it becomes even more important to avoid a sedentary lifestyle. If you can’t get a trainer and head out to the gym consider weight-bearing exercises at home and cardio at least a few times a week.

This means walking every day and grabbing some free weights for a quick work out. And don’t forget to stretch. Exercise leads to a healthy body in many ways including adding to cardiovascular health, a better state of mind and increased bone density.

It takes discipline to take care of yourself as you get older, but it’s worth the benefits to your health, giving you more energy and fewer aches and pains.

Focus on STEP BY STEP,

Healthy Movement

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

January is the time for renewed or new starts. Do you need to have a resolution or a promise to yourself that you are going to change or keep doing something healthy for yourself?

Accountability is needed by most of us. Whether it is our workouts, nutrition or other areas of our life, accountability or someone you partner with to give you the added resilience needed to reach a goal is essential.

This is a great time to engage in the new goals you have in your head for another great year. Movement is a goal we should all have. We are sitting more behind the steering wheel of our cars, behind our desks or on our couches watching

television or reading. Movement is different from a scheduled exercise. Standing is a different movement from sitting and burns more calories. That is why standing desks or desks over treadmills have become popular. That simple change is better for our posture, strength and endurance.

It is simple changes we can all do for a better start to this year, a year of better health. Simply decide and make small changes to reach the larger goal you have set.

If your goal is to walk a mile, the incremental steps can be as simple as putting on your shoes and being prepared to go for a walk, walking down the driveway, walking down the street, walking around

the block and so on. Break down your healthy movement goal and before you know it you will reach that goal and be able to set another one — a bigger one! Remember you are starting where you are, not where your partner is. So make the steps incremental from your starting point and move!

I like to measure my steps to my goals. If that is you, consider getting wearable technology to measure your heart rate, your steps or all of the other things they can do! If you don’t measure it, it’s harder to know when you are doing better or doing more. So get up and move! And start where you are!

IS OPTIMAL FOR Okra

Fighting Disease

Okra turns out to be one of those not-so-sweet fruits masquerading as a vegetable in our recipes, but there’s no fooling about the nutrients it packs and how it can boost your overall health.

Acommon ingredient in the cuisine of the American South, India and many other regions of the world, it’s a low-calorie, fat-free (unless it’s fried) food that benefits your health by:

* Reducing heart disease risk — Okra is a great source of mucilage, a gel-like substance that gives it a sometimes unappetizing texture but is valued as a thickener for soups and for its ability to bind with cholesterol, among other substances. This allows it to draw cholesterol molecules through the digestive system before they can cause plaque to build up in your arteries and restrict blood flow.

* Fighting free radicals — Okra comes bearing

several antioxidants including vitamins A and C, flavonoids and isoquercetin. The latter two are polyphenols, which are believed to reduce oxidative stress that breaks down cell walls and damages DNA. They have also shown a unique ability to enter the brain and protect against inflammation, which has been linked to dementia and brain aging.

* Lowering blood sugar — Diabetic rats fed large amounts of powdered okra peel and seeds showed reduced blood sugar levels for up to 28 days after consumption in one study, while those in another saw reduced spikes in blood sugar after being fed purified okra. It’s

believed to have a hypoglycemic effect by reducing absorption of sugar by the intestines, but it has also been shown to interfere with metformin, a common antidiabetes medication.

* Preventing birth defects — Okra is rich in folate, a mineral important for everyone in red blood cell formation and overall cell health. It’s particularly crucial for pregnant women, as it is known to be important in forming neural tubes in fetuses involved in forming the brain and spine. One cup of okra supplies up to 15% of the recommended daily intake for women of childbearing age, and closer to 10% for those who are pregnant.

Be Aware of the Toxins

IN YOUR WORLD

by Vickie Johnston, Owner and Founder, H2O Health

With over 84,000 toxic chemicals in our environment, staying healthy is tough. The toxic chemicals in our environment are growing at an alarming rate.

Just 100 years ago, many of the chemicals being used today did not exist. This includes chemicals needed to produce such things as modern medicines, gasoline, plastics, soda, pesticides, make up, perfumes, personal-care products, cleaning supplies, building materials; the list just goes on and on.

On average every man walks out his door with over 200 chemicals on or in his body, and women walk out with over 400!

In addition to the chemicals already being used in the modern world, more chemicals are coming into existence every day; it is hard to determine because there are over 10,000,000

hydrocarbons alone. Chemicals are affecting our food chain, water and our health as new compounds are being created daily.

There are over 4,000 known chemicals in our drinking water alone, with more being introduced all the time.

The average consumer is unaware of the poisons we all are consuming daily. I know I was. I was buying organic food, bottled water and vitamins trying everything to stay healthy. I thought I knew what I was doing. I listened to credible doctors, read books, went to seminars, worked in three U.S. hospitals and woke up one day only to find I had been wasting my money.

Until you understand how the human body works and what it needs to stay well, it is impossible to stay well and you can’t fix it.

Stay tuned for the second part of this article next month.

Don’t Forget YOUR MAINTENANCE CHECKUPS

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

With the new year, there is a renewed hope for the achievement of past goals, having new beginnings and dreaming fresh dreams.

The human body is comprised of several mechanisms designed to enable it to function in harmony while allowing us to live our lives to the fullest.

Think about the effort that goes into having a fully operational vehicle: the thought given to what type of fuel that appropriately matches the vehicle; ongoing cleaning on the inside and outside; putting air in the tires when the air pressure is low; scheduling usual car maintenance

appointments for tire rotations and oil changes; and repairing or replacing worn-out parts.

The human body requires the same type of planned effort to make sure it remains healthy and fully functional.

Here are some of the regular “maintenance” checkups recommended:

* Track your body weight on a weekly or monthly basis to help you maintain a healthy weight.

* Have a physical every six months with labs to monitor blood pressure and identify any negative trends in your body.

* If you are older than 50, there are routine exams (such as a colonoscopy) that are highly encouraged.

* Check your “oil”: Drink ample water to assist your body to clean out toxins and other metabolic waste products. Schedule “water breaks” by drinking at least 8 ounces of water every hour during the day.

* Schedule a “spring cleaning” by having hydrocolon therapy, saunas or cleanses.

* Keep your “engines” fit by scheduling regular physical activity.

* Be mindful of your “fuel” — Be diligent to eat a healthful diet with variety, balance and moderation on a daily basis.

* Check your “air pressure” — Aim at identifying and eliminating any stressors, and fill your life with activities that will bring you joy and fulfillment.

Be diligent to schedule your checkups, and find health care professionals who will keep you accountable and support you on your health journey.

Happy New Year!

TOP HOUSEPLANTS FOR A

Healthy Indoors

by Ken Lain, The Mountain Gardener, Watters Garden Center

These are the most popular and easy plants grown indoors for a healthful environment.

Croton — There are many different varieties of Croton; all have broad leaves dipped in exotic patterns. The most popular is Petra, which has shades of yellow, red and green. Crotons thrive in low light areas but display more color when placed in brighter rooms. Water weekly or as the soil becomes dry.

ZZ plant — With its tall succulent stems and architecturally bold structure, this plant is a favorite for homes with modern decors. Nearly indestructible, place ZZ in medium-to-high light and water only when soil is bone dry.

Money plant — Many people believe this plant is lucky and a symbol of wealth. Standing upright with green leaves above the trunk, it adds drama to any room. Simple to maintain, it grows in any light condition and can be dry between waterings.

Peace lily — This is undoubtedly the most common houseplant. It’s easy to care for and

produces beautiful white blooms year-round. It grows well in the dark rooms of your house; requires consistent moisture.

Maidenhair fern — This delicate little fern, with soft, small green leaves on black stalks, likes high humidity; it is well placed in bathroom and kitchen environments. Increase the humidity around a maidenhair fern by placing it on a tray of pebbles and maintaining water in the tray.

Variegated creeping fig — This vining plant has puckered, heartshaped green and white leaves, lending itself to hanging baskets or training as a topiary. Place it in a bright spot, keeping the soil evenly moist.

Golden pothos — Place this vining plant on a table, shelf or a hanging basket and let the vines grow and trail. If preferable, add a pole to grow up. Grow it in low-to-medium light; allow the soil to dry between waterings.

Calathea — This indoor plant has large, patterned leaves in shades of deep green and purple. A midsized upright plant, it can

be placed on a tabletop or used as a floor plant. It prefers a bright spot, but the leaves are sensitive to direct sunlight from a Southern exposure. Allow the soil to dry slightly.

English ivy — This trailing plant is pretty when trained into a topiary or cascade from a tabletop or hanging basket. Grow in a high-light area, keeping the soil evenly moist.

Calathea

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

Easy Bone Broth

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Bone broth is rich in glycine, an amino acid that helps the body produce collagen. Collagen helps to protect the bones and joints from injury and may even improve skin elasticity. Now that’s a beautiful broth!

This recipe was made in an Instant Pot and is also suitable for crockpots.

Instead of sautéing veggies in-pot, you can use a large frying pan to cook veggies 5-10 minutes (until onions slightly caramelize) before adding to crock pot.

Using “sauté” setting, heat Instant Pot and melt butter

garlic, stirringly occasionally 5Chop celery and carrots into 1/4 inch pieces and add to pot. Once onions have slightly caramelized, switch to “manual” to prepare for pressure cooking.

Toss in bones, salt and vinegar; then top with filtered water.

Cook 140 minutes in Instant Pot or 6-8 hours in a crockpot on high. Serves 10-12 | Prep Time 3 hrs

Dice onion and add to pot with the minced

Cloud Bread

In case you’re not familiar with Cloud Bread, it’s a keto, highprotein, low-carb, gluten-free, grain-free bread substitute.

That’s a mouthful, but you’ll wish you heard of this sooner once you give it a try. With just three ingredients, it’s easy to make in the morning and make sandwiches or eat it with soup all day.

3 lg Eggs, carefully separated

½ tsp Cream of tartar

3 tbs Low-fat cream cheese at room temp

1Preheat oven to 300°.

Line two large baking sheets with parchment paper and place in the oven as it preheats.

2

Place egg whites in a stand mixer with whip attachment. Add cream of tartar and beat on high until firm meringue peaks form. Move to a separate bowl

Place cream cheese in the stand mixing bowl. Beat on high to soften, then add egg yolks. Be sure and mix until silky smooth.

3

4

Gently fold meringue into the yolk mixture until it’s pale yellow. Do not overmix, you want to keep it fluffy

5

Spoon ¼-cup portions onto the baking sheets and spread into 4-inch circles with the back of a spoon about 3/4 inch high. Leave space around each

6Bake 15-20 minutes until the bread is golden and firm. The center should not jiggle. If so, return for a few minutes.

7Cool 10 minutes until firm, then remove and serve.

Serves 10 pieces | Prep Time 25 mins

Tip:

Add Italian seasoning, salt or sweetener to add flavor. Experiment with your own seasonings.

Although best eaten right away, you can store them in plastic bag or airtight containers. If not, they will harden like meringue. Freeze in containers, once cooled, with parchment in between.

FOR SWEET POTATOES

4 med-lrg Sweet potatoes

1 tsp Olive oil

2 tsp Sea salt

FOR SLOPPY JOE MIXTURE

1 tbs Ghee or olive oil

1 med Onion, finely chopped

2 cloves Garlic, minced

1 lb Grass-fed ground beef

1/2 med Green bell pepper, finely diced

1 tbs Tomato paste

14-oz can Tomato sauce

1 tbs Dijon mustard

1 tbs Apple cider vinegar

1/2 tsp Cumin

1/2 tbs Paprika

1 tsp Garlic powder

1/4 cup Water

30

Stuffed Sloppy Joe Sweet Potatoes

Love the sweet sloppiness of sloppy Joes? Ditch the carb-laden buns and sugary ketchup and Worcestershire sauce next time out and replace them with caramelized sweet potatoes for a Whole 30-compliant main dish that’s also paleo-friendly. This meat-based dish with a touch of onion and green pepper pairs wonderfully with veggie side dishes with Brussels sprouts, broccoli, cauliflower, carrots and squash.

1Preheat oven to 400°. Line a baking sheet with parchment paper. Wash and dry sweet potatoes. Poke holes in each sweet potato with a fork or sharp knife 6-8 times on each side. Drizzle potatoes with olive oil and sea salt and rub over the entire potato. Bake small sweet potatoes for 40-45 minutes, or until a fork or knife is easily inserted. Larger sweet potatoes will take 50-60 minutes.

beef and brown, breaking up chunks until no longer pink.

3Reduce heat and stir in green bell pepper, tomato paste, tomato sauce, Dijon mustard, apple cider vinegar, cumin, paprika and garlic powder to skillet. Add water and simmer mixture for 10-12 minutes

4

2

In a medium-large sized skillet, heat ghee over medium heat. Sauté onions and garlic for 2-3 minutes or until onions are translucent. Add ground

Remove sweet potatoes from the oven. You can check for doneness by sticking a fork or knife through the center of the potato. Cut sweet potatoes lengthwise and fill with sloppy Joes skillet mixture. Garnish with parsley or green onions

Serves 4-6 | Prep Time 50-70 mins

PALEO

Roasted Veggie Orzo Salad

Served warm or cold, this vegan dish will nourish friends and family with loads of plant protein, fiber and heart-healthy fats. Chickpeas and walnuts can be added without roasting to save time or kitchen space.

1 cup Dry orzo

1 med-lg Sweet potato peeled, cut into ½-inch pieces (about 2 cups)

¾ lb Brussels sprouts trimmed and quartered (about 3 cups)

1 med Red onion, roughly chopped

15 oz Chickpeas, canned, drained and rinsed

⅔ cup Walnuts

Drizzle of olive oil plus more for dressing

Salt to taste

FOR THE

DRESSING

¼ cup Extra-virgin olive oil

1 tbs + 1 tsp Red wine vinegar

1 tbs Maple syrup

¼ tsp Dried basil

¼ tsp Dried oregano

¼ tsp Crushed red pepper

1 sm Garlic clove

¼ tsp Salt or to taste

Freshly ground black pepper to taste

OTHER

⅓ cup Chopped fresh parsley

⅓ cup Dried cranberries

1Preheat oven to 425°. Cook orzo according to the directions until al dente

2Place sweet potato, Brussels sprouts and red onion into a large bowl. Toss with olive oil and salt to taste. Transfer to a large nonstick rimmed baking sheet. Roast for about 20 minutes, or until the sweet potato is fork tender. Toss after 10 minutes so they cook evenly

5 minutes or once they are golden and fragrant. Continue cooking the chickpeas until the vegetables are ready

3

Place the chickpeas and walnuts in two separate medium bowls. Toss with a drizzle of olive oil, and salt to taste. Transfer to a small rimmed baking sheet. Place the chickpeas on one side, and the walnuts on the other. Roast with the vegetables on a lower rack.

5Meanwhile, add the olive oil, red wine vinegar, maple syrup, basil, oregano and crushed red pepper to a small jar with a lid. Grate the garlic into the jar using a microplane or fine grater. Add salt and pepper. Cover and shake until well combined. Set aside

6Transfer the orzo, sweet potato, Brussels sprouts, red onion, chickpeas and walnuts to a large bowl. Add the dressing, parsley and cranberries. Mix to combine. Season with salt and pepper

Serve warm or refrigerate for later use and enjoy as a chilled salad. Serves 4 | Prep Time 20 mins

Remove the walnuts from the oven after about

Family Friendly One-pot Chicken Parmesan Pasta

If you love chicken Parmesan but hate the mess, this one-pot chicken Parmesan pasta dish is just what you need. Everything cooks in the same pot to create a smooth, cheesy and tasty meal that your family will devour.

Combine 1 tsp each of salt, garlic powder, onion powder and oregano and sprinkle on cubed chicken and toss

Preheat a large pot or Dutch oven over medium-high heat

Add olive oil spray to the pot to coat bottom

Sear the chicken in two batches 2-3 minutes per side until golden (not cooked through yet). Remove and set aside

Then add minced garlic and cook one minute

Add crushed tomatoes, diced tomatoes with juices, chicken stock, white wine and tomato paste. Bring to a boil

Add dry pasta and cooked chicken to pot and stir.

Cover pot and simmer 15 minutes or until the pasta is al dente.

Stir in 1 tsp salt, ½ tsp garlic powder, 1 cup mozzarella cheese and most of parsley.

In the same pot, add more olive oil spray and chopped onion

Cook onion for 5 minutes until tender.

Serve in a large bowl and top with remaining cheese and parsley. Serves 6 | Prep Time 30 mins

Spinach & Tomato Tortellini Soup

It’s a bit chilly out there, so curling up with a piping hot bowl of soup sounds so perfect. This vegetarian spinach and tomato tortellini soup features a variety of healthy vegetables and yummy cheese tortellini.

Top with a bit of Parmesan cheese and it’s pure heaven in a bowl.

1 tbs Olive oil 2 cups Onion, diced 3 lg Carrots, diced 1 med Zucchini, diced 4 cloves Garlic, minced 3 cups Vegetable broth 28 oz can Crushed tomatoes ½ tsp Dried basil ¼ tsp Dried thyme 1/8 tsp Dried oregano ¼ tsp Salt and pepper, each 10 oz Cheese tortellini, fresh refrigerated 15 oz can Cannelini beans, drained and rinsed 2 cups Baby spinach, chopped ¼ cup Parmesan cheese, grated ¼ tsp Crushed red pepper flakes, to taste 1 tsp Fresh basil, torn

Heat olive oil in a large pot or Dutch oven over medium-high heat

Add onion, zucchini and carrots and sauté until tender, about 5-6 minutes.

Add garlic to pot and cook another minute

Add broth, crushed tomatoes, basil, thyme and oregano and stir

Bring soup to a boil, then reduce to simmer. Cover and simmer 5-10 minutes

Once the veggies are cooked, bring the soup

Serves 4-6 | Prep Time 30 mins

back up to a medium simmer and add fresh tortellini and beans. Allow the tortellini to simmer approx. 5 minutes until fully cooked and softened

Stir spinach into the soup to wilt. Taste and add salt and pepper and more broth if needed. Add Parmesan cheese and serve

Leftover soup can be kept in the fridge for up to 4 days and tastes great reheated

health & wellness DIRECTORY

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

Aesthetics & Wellness

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

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

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

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

Allergist

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

Audiologist

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

Cardiology

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

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

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

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

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

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

Chiropractic

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Dentistry

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

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

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

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

Bradshaw Family Dental Smile Design Center

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

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

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

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

PV Dentistry 8154 E Florentine Rd No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083

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

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

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

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

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

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

Dermatology

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

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

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

Dietician & Diabetes Care

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

Dietitian Nutritionist

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

Ear, Nose and Throat

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

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

Gastroenterology

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

General Surgery

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

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

Gynecology

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

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

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

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

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

Health & Wellness Services

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

Hospital

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

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

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

Integrative Medicine & Acupuncture

Harmony Integrative Medicine

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

Internal Medicine

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

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

Interventional and Vascular Radiologist

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

IV Therapy

A Better You IV Bar 8100 E. State Route 69 Prescott Valley, AZ 86314 www.abetteryouivbar.com 928.421.4292

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

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

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

Massage Therapy

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

Medical Nutrition Counseling

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

Medical Spa

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

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

Naturopathy

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

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

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

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

Neurology

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

Neurophysiologist

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

Neurosurgery

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

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

Occupational Therapist

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

Oncology

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

Optometry

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

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

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

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

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

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

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

Orthodontics

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

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

Orthopedic Specialist

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

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

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

Pain Management

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

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

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

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

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

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

Pediatrics

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

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

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

Physical Therapy

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

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

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

Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100

Prescott Valley, AZ 86314 928.775.8700

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

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

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

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

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

Podiatry

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

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

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

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

Primary Care

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

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

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

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

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

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

Optima Medical 2075 AZ-69

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

Optima Medical 901 AZ-89 Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

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

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

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

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

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

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

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

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

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

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

Psychiatry & Counseling

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

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

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

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

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

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

Psychiatric Services of Prescott

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

Start Moving On

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

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

Radiology

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

Recovery - Addiction

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

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

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

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

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

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

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

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

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

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

Surgical Center

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

Urology

Thumb Butte Medical Center

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

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

Q&A

Anson Hooper,

DDS, HOOPER FAMILY DENTAL

Although I had an interest in several of the specialties within dentistry, ultimately having that time with my daughters won out and general dentistry was the best fit.

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

We try to stay active and eat right! My wife and I do a lot of hiking, running and biking when we can find the time. Our daughters are involved in gymnastics, and they stay very active doing that.

We are always on the go, but getting outside and enjoying nature in some way is one of our favorite things to do.

That includes mentally, physically, psychologically and spiritually.

My go to way of practicing this is self-reflection and an honest evaluation of self. Looking for ways to improve in all of these areas and then in a partnership with my wife and often my daughters, finding ways to hold ourselves accountable.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK?

I enjoy nuts and fruit! Almonds are one of my favorite nuts, and apples are always a great snack when on the go!

WHAT ARE YOUR BIGGEST HEALTH AND WELLNESS TIPS?

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I’ve always been enticed by the biological sciences and the human body, so as a child, naturally, I wanted to be a doctor. As I grew up and realized I wanted a family and what that

lifestyle would look like, I quickly decided I needed a career that would correlate.

I began shadowing different types of doctors while working on my bachelor’s degree, and early in that process stumbled upon dentistry and knew I had found my niche.

We stay conscious of eating a balanced diet and love to cook together and try new recipes as a family!

HOW DO YOU DEFINE SELF-CARE AND WHAT IS YOUR GO TO WAY OF PRACTICING IT?

Self-care to me is actively staying healthy.

Health and wellness are comprehensive, you can’t neglect any part and expect that another focus will make up for it.

Life can be busy and overwhelming at times if you let it, but if you put in the work and take time for yourself, every now and then, it goes a long way!

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

ANESTHESIOLOGIST

Arizona Anesthesia Solutions (480) 420-4027

EAR, NOSE AND THROAT

Dr. Derek Hewitt (928) 778-9190

Dr. Mark Strasser (928) 778-9190

GENERAL SURGEONS

Dr. Thomas Hirasa (928) 771-1011

Dr. Donald Huang (928) 771-1011

GYNECOLOGISTS

Dr. Katie Campuzano (928) 778-4300

Dr. Luis Fernandez (928) 776-8428

Dr. Josephine Kim (928) 583-1000

Dr. Melinda Martin (928) 777-0070

Dr. Richard Ohanesian (928) 778-4300

Dr. Jeffrey Osburn (928) 778-4300

Dr. Jeanette Pilotte (928) 583-7887

Dr. Cydney Siggins (928) 776-8428

PAIN MANAGEMENT SPECIALISTS

Dr. Bradley Benson (928) 445-4818

Dr. Craig Leicht (928) 445-2700

PLASTIC SURGERY

Dr. Burt Faibosoff (928) 777-5817

ORTHOPAEDIC SPECIALISTS

Dr. Richard Bassett (928) 777-9950

Dr. Kyle Chun (928) 777-9950

Dr. Bertrand Kaper (928) 778-9250

Dr. Greg Keller (928) 708-4545

Dr. Paul C. Pflueger (928) 777-9950

Dr. Judah Pifer (928) 778-9250

Dr. W. Lee Richardson (928) 777-9950

Dr. Bradley Williams (928) 778-9250

PODIATRY

Dr. Brad Hayman (928) 776-9428

Dr. Evan Simonson (928) 777-9950

UROLOGISTS

Dr. Paul Nguyen (928) 771-5282

Dr. Jeffrey Sanwick (928) 771-5282

Dr. Michael Stanik (928) 771-5282