Prescott Healthy Living - VOL. 4, NO. 3

Benefits of proper HYDRATION

Helps HEADACHE

Dehydrated tissue around the brain shrinks causing extra pressure and headaches.

More OXYGEN & NUTRIENTS

Improves transport of nutrients and oxygen in the blood.

Curb HUNGER studies show a glass of water curbs hunger pangs.

Helps CONSTIPATION

Improves digestion and colon function. Better elimination.

Better DETOX

Improves toxic waste elimination. Reduces stress on kidneys.

Better Physical PERFORMANCE

Reduce fatigue, improves vital function & motivation while decreasing oxidative stress.

Boost your BRAIN Increases mental activity and eliminates foggy thinking.

Improves your MOOD If you’re dehydrated, you can feel tired, cranky or irritable.

May help BLOOD increase blood volume, blood pressure and heart rate.

Better ENERGY 1% drop in cellular hydration is equal to 10% net loss of metabollic efficiency.

Metabolize FAT optimize kidney and liver function and improves fat metabolism.

Smoother SKIN Helps skin look smoother, healthier and younger.

Better DIGESTION. Crucial to proper digestion, being hydrated may help relieve acid reflux.

Happier BONES & JOINTS Water helps minimize joint pain and damage caused by friction.

is effective for dissolving and preventing scale, inhibiting corrosion, as well as reducing chlorine and other toxic chemicals from your household water.

According to the Environmental Protection Agency, there’s over 85,000 chemicals in use today in the USA. Only 91 of those pollutants are regulated by the Safe Drinking Water Act (SDWA).

• According to the Environmental Protection Agency, there’s over 85,000 chemicals in use today in the USA.

• Only 91 of those pollutants are regulated by the Safe Drinking Water Act (SDWA).

According to numerous studies a toxic body is a sick body. Stop by the H2O Health Store in the Gateway Mall, to learn more. We will show you all water is different and why drinking the cleanest water possible matters to your health.

• According to numerous studies a toxic body is a sick body. Stop by the H2O Health Store in the Gateway Mall, to learn more. We will show you all water is different and why drinking the cleanest water possible matters to your health.

We are passionate about raising awareness concerning toxic chemicals and drugs that are found in drinking water today.

We are passionate about raising awareness concerning toxic chemicals and drugs that are found in drinking water today.

Bring the Farm

TO YOUR TABLE

We’ve all heard that we’re supposed to avoid highly processed food to improve our health because the harmful ingredients they tend to contain have been linked to heart disease, diabetes, obesity, cancer and other chronic health problems.

Farm-to-table eating, or getting as much of your food from local sources with minimal alteration from their form on the field, is the easiest way to avoid the evils of overprocessing, but may seem unrealistic when there isn’t a lot of farming going on in your area.

T he good news is that there’s usually more of it happening out there than you think.

T he Yavapai County Farm Bureau lists eight local farms and vineyards on its website. The Arizona Cattle Growers Association lists 16 meat producers in our county. You can find plenty more by trolling every farmers market you can find. Have fun discovering where the growers are and who the growers are!

Be well,

prescotthealthyliving.com

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ASSOCIATE PUBLISHER

Laurie Fisher

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Laurie Fisher, Vice President of Sales & Marketing

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EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

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Bea Lueck

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.

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!

Laurie

Associate Publisher

ENJOY THE CURRENT ISSUE FROM THE COMFORT OF YOUR HOME WITH AN ANNUAL SUBSCRIPTION

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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.

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.

Local HEALTH ENTHUSIASTS

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

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

Lynell Cavner

Cathy Clements

Owner, Soar Pilates

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

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.

Heather Burgoyne

John Murphy

Founder, Make 100 Healthy

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

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

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

Chrissie Seals

WHNP, Salud Spa

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

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

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

Caterina Vaticano

Owner, Happy Life Snacks

Caterina Vaticano’s career spans multiple industries and sectors. She is inspired by entrepreneurship, leadership, and encouraging people to go after their dreams. Her latest venture is Happy Life Snacks, LLC, a modern healthy twist in the classic vending machine industry.

Loree Walden

Marketing Manager, Yavapai Humane Society

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

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness

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

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

Boost your

Health

WITH A

Farm-to-Table LIFESTYLE

by Blake Herzog

Farm-to-table living is far from a new concept. It’s how most of humanity lived for thousands of years.

After the industrial revolution inserted trains, trucks, processing plants and supermarkets into the process that made food more widely available but less healthful, a handful of chefs collaborated with local farmers to build menus showcasing the freshness and flavor of locally sourced ingredients and birthed the modern farm-to-table movement in the 1970s.

Yet the food sector has continued its march toward globalization and industrialization, and even its “fresh” fruits and vegetables are frequently transported thousands of miles away from where they originated, bearing the traces of chemicals used to keep them looking like new but with their nutrients significantly degraded.

This also contributes to global warming and other environmental calamities.

Leading your own farm-to-table life can be difficult at first, but here are a few ways to get you and your family on the road to improved health.

KNOW WHERE YOUR FOOD COMES FROM

Learning the countries of origin for your food can be a great wake-up call — you may be looking for imported food for special occasions, but do you really want to get all of your grapes from Chile?

Finding the source is easier with packaged food and produce but even unbundled veggies and fruits often have individual UPC labels that include, in the small print, where it was grown.

SMALL CHANGES ADD UP

Look for one food-shopping habit you can shift to a more local, sustainable source.

For example, find one or two farmers market vendors who sell phenomenal produce and resolve to buy all of your carrots and beets, for example, from their booths. Then, move on to a local butcher shop that prioritizes sustainably and ethically raised meats from within the state.

Keep educating yourself on other alternatives — you’ll be pleasantly surprised by how many options you have.

EXPLORE CSA (COMMUNITY SUPPORTED AGRICULTURE) OPTIONS

There are many ways to support your local farmers, but one of the

best is to join what’s known as a CSA, a subscription-based service in which one or more growers provide a weekly selection of just-picked crops to customers.

Their formats can vary; some offer home delivery while others bring boxes to a pickup site. In most cases you won’t have much say over which products you get. The upside is they’re at their peak of flavor and nutritional power, and you’re always discovering new ways to use them, especially the less-familiar ones. Paulden-based Whipstone Farms runs the most established CSA serving Greater Prescott, and keep your ear to the ground to find others!

GROW YOUR OWN

Don’t dismiss this idea: Despite our cold winters and rocky mountain soil there is a lot we can grow here and there’s no such thing as a “black thumb.”

It often takes a little patience and education, but most backyards here can yield tasty, goodfor-you carrots, radishes, corn, eggplant, garlic, peppers and much more.

Time to

CHECK OUT THESE

VEGGIES & FRUITS

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

As spring is upon us, this is an ideal time to start making healthful decisions by buying seasonal produce to increase your daily fruit and vegetable consumption.

Data from the Centers for Disease Control and Prevention indicate that only 33% of adults meet the daily recommendation for fruit consumption and only 27% get the recommended vegetable servings.

A mong the various benefits of consuming fresh produce in their season, let’s highlight the following:

* Increased availability

* More economical way to add variety to your diet

* Best flavor

* Highest nutritional content of vitamins, minerals, antioxidants, etc.

There are several ways to locate seasonal produce besides your local grocery store such as cooperatives

(CSA), local food directories, farmers markets or you can always grow your own.

Local farmers markets provide seasonal fruits and vegetables all year round, and their number is on the rise in the United States as buying local has become a popular consumer trend. Farmers markets also feature other locally grown foods such as meats and honey, and some for them also accept SNAP/ EBT cards.

Check out a quick reference list of seasonal produce:

SPRING (MARCH, APRIL AND MAY)

VEGETABLES:

* Asparagus

* Celeriac

* Collards

* Radishes

* Cucumber

* Potatoes

* Sorrel

* Spring greens

* Savoy cabbage

* Cauliflower

* Artichoke

* Watercress

* Purple Sprouting broccoli

* Spring onion

* Spinach

* Peas

* Fennel

FRUITS:

* Apricots

* Avocado

* Asparagus

* Jackfruit

* Mango

* Strawberries

* Rhubarb

* Pineapple

Enjoy these seasonal fruits and vegetables and always be open to try them in new recipes!

Share your WITH FIDO Farmers Market Haul

by Loree Walden, Marketing Manager, Yavapai Humane Society

Farm-to-table eating isn’t just for humans! While at the Farmers Market, remember there are many items you buy for yourself that can be incorporated into your pet’s diet.

* Carrots are high in fiber and low in calories, which make them a perfect snack for you and your pup. They help your dog’s dental health by lightly scraping along their teeth to prevent plaque buildup. They contain potassium, magnesium, manganese, vitamins K, C, B and a high amount of vitamin A, which provides healthy skin and supports their immune system and eye health.

* Nothing tastes better than fresh eggs. They contain protein, riboflavin, selenium and biotin, which all support nail and skin health.

However, eggs are also high in fat, so limit intake to one or two eggs a week — hard boiled or scrambled; no seasonings.

* Fresh green beans are very beneficial for dogs. They’re high in fiber but low in calories, which makes them a great treat for dogs who are overweight. They’re also full of iron, magnesium and vitamins C, K and A, which help with eye and heart health, blood pressure and immunity.

* Bell peppers are another doggie treat. All colors of bell peppers are safe, but red bell peppers are the most nutritious; they contain vitamins A, B6, C and E, which provide health benefits like green

beans and carrots do, and most dogs like the sweet taste.

My little girl is a bit overweight and having issues with her liver, so my vet suggested switching from store-bought canned food to a healthier option. I boil a chicken breast and cut it up into small pieces. I add cooked brown or white rice, cut up cooked green beans, shredded carrots, finely cut up peppers, scrambled eggs and bone broth specifically formulated for dogs. When it’s time to eat, I add the contents of a probiotic capsule my vet prescribed. I also cook lean ground

beef or ground turkey for variety. Check with your vet before starting a new homemade diet to ensure your dog is getting all the nutrients needed. It’s still a work in progress to get her to eat healthier. Some days she’ll walk up to her bowl, sniff it, and look at me like “you want me to eat THIS?” Other days she can’t get enough of it!

Sprints

Accelerate

BENEFITS OF RUNNING

What’s most important is to get moving. But you might as well do it fast, at least once in a while.

Physical activity of any intensity is linked to reduced blood pressure and lowered risk of death from cardiovascular disease or any other cause.

More, though, is almost always better, and if you’re running at all then sprinting, or running at or near your maximum speed, will expand your muscles, endurance and athleticism quickly and efficiently. Beginners, consider 30-second sprints with one to two minutes of resting or slower walking/ running in between.

To be more specific:

* It boosts your heart health — Sprinting pushes your heart rate higher than jogging or more moderate running and conditions your circulation system to move blood and oxygen around your body more efficiently, reducing your resting heart rate for better overall health.

* It burns more fat — Sprinting spikes your metabolism and keeps it humming for up to 90 minutes afterward as your body continues to recover by seeking more oxygen and returning to its resting state. To do this, it turns to fat to provide energy, and so the amount you have shrinks.

* It builds muscle mass throughout your body

— This is especially true in your legs and core, but this activity fires up every part of your body by building lean muscle mass, which takes place when your body synthesizes protein. Studies have shown that sprinting can speed up this process by 230%.

* It strengthens your bones — Sprinting is

about as high-impact a workout as you can get as you pound your feet onto the surface and the shock waves travel through your body. Taxing your bones this way, provided you don’t have any pre-existing conditions that weaken them, forces them to reconstruct themselves better than ever.

* It flexes your brain power — Bouts of running as fast as you can helps train your nerve signals to fire as quickly as possible in the correct sequence to keep up with your pace, a skill that transfers to other sports and daily activities.

It also pumps out endorphins, which improve your mood and raises brain-derived neurotrophic factor

(BDNF), a protein that boosts brain connections and repairs damaged brain cells while protecting healthy cells.

Form is critical for any type of running, and to get the most out of sprinting you should adopt the classic gait — running on the balls of your feet while keeping your elbows at 90-degree angles while pumping your arms as close to your body as possible.

You should pull your knees straight up and make sure your feet land right under your hips.

Sprinting on a flat surface or a treadmill will produce the same fabulous results, but most coaches advise you not to do it more than two or three times a week so you can recover from the stress it can put on your body.

HEAVIER WEIGHTS or More Reps?

Working out with higher weights and fewer reps versus lower weights and more reps is a hot debate. The only definite is that picking up any weight is better than nothing.

But how much and for how long depends on your intended result.

If you’re just starting out, start low and work your way up. Lower weights will help you master your form to prevent injury, and then increase reps or

weight to challenge your muscles and stamina.

If you are looking to sculpt your muscles, start with a moderate weight for 8 to 10 reps. You can

also keep your weights low and train to fatigue, meaning your last two reps should be a challenge.

If you don’t need a break after your set, you aren’t challenged enough.

If you want a sleek and toned look, stick to lower weights with higher reps. To start, grab 5-pound dumbbells with high reps. If your body feels bored or the workout is too easy, add a higher weight or add resistance bands.

O f course, if just building strength is your end goal, heavy weights are the answer.

Remember, strength is relative. If you’re not picking up progressively heavier weight, then you’re not building strength. You need to constantly load your muscles to

build new fibers.

O ne study revealed that after eight weeks of strength training, those who lifted heavier weights with fewer reps had more strength. But the study also showed that people who lifted with lower weights but high reps had more muscle-building activity.

Regardless of the weights and reps, consider mixing higher weights and fewer reps or lower weight and more reps into your workout to keep your body in its best condition and to keep yourself from getting bored.

B asically, if you are doing the same workout over and over with no substantial increases in load, sets or frequency, you will see a decrease in positive changes.

Great Embry-Riddle Jan Alfano Trail FOR NEWBIES

by Blake Herzog

The Embry-Riddle

Jan Alfano Trail is a relatively flat route that zigs and zags through the scrubland south and east of Embry-Riddle Aeronautical University (ERAU) and is considered an excellent training ground for mountain bikers and anyone else starting to explore the endless opportunities of Greater Prescott’s outdoor adventures.

Kids of all ages can tear through this stretch on the way to the Legacy and Brownlow trails of Pioneer Park or over to Willow Lake Park. Both ends of it tunnel under Pioneer Parkway and Willow Creek Road to give anxiety-free access to those who aren’t as comfortable on the busier streets of the area.

Traversing this little slice of chaparral gives you panoramic views of Granite Mountain to the west, Thumb Butte to the south and Mingus Mountain to the east, along with much smaller ridges for

added contrast and breathtaking views.

This isn’t really a nature trail, as it veers past parking lots and auto dealerships, but you will get some nice views of the ERAU campus on the east end and the Pioneer Park ballfields and Willow Creek Dog Park on the west.

The elevation change on this single track trail is minimal but basically starts higher in the west and runs downhill as you head toward the basin where Willow Lake is located, with plenty of small hills and swerves to keep everybody interested.

You’ll be passing mostly through shrubbery that hugs the side of the trail, with a fair number of oak trees and a stray pine here and there. Overall there isn’t a whole lot of shade to be found along the route, so remember to bring extra water when coming out here in the summer.

EMBRYRIDDLE JAN ALFANO TRAIL

This path maintained by the City of Prescott connects the Legacy Trail in Pioneer Park to the Willow Lake Trail in the park of the same name, much of it running through property owned by Embry-Riddle Aeronautical University.

Part of the Prescott Circle Trail, it was rerouted and extended in 2015 to allow for construction of a new ERAU dorm and to create a route geared to beginning mountain bikers. The western portion within Pioneer Park is named after the woman recognized as the founder of Yavapai County’s trail system.

It can be reached from downtown Prescott by traveling north on Montezuma Street, following it around as it becomes Whipple Street, then turning right (north) onto Willow Creek Road. To reach Pioneer Park turn left when you reach Commerce Drive, then turn right in front of Kayla’s Hands Playground and drive to the parking lot at the end of the road.

To reach Willow Creek Park, stay on Willow Creek and turn right into the parking lot for the park and dog park.

Parking fees: None

Uses: Hiking, mountain biking

Distance: 2.35 miles

Level of difficulty: Easy

Elevation: 5,162 feet to 5,276 feet

Map: City of Prescott

Buy it Best, Fresh Locally

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

Farm to table: The most glorious meal you can have.

Freshly grown are the best nutrient-dense foods. Prescott has an amazing farmers market — the farms are local and the food planted, harvested and sold season to season. These foods are the most organic you can come by.

When locally sourced, they aren’t sprayed with multiple chemicals or been packaged and shipped from out of state to your grocery store. Most local farms even let you come to their location. The more you can shop for your groceries at the farmers market, the better!

T he Prescott Farmers Market is Saturdays from 9:30 a.m. to 1 p.m. at 900 Iron Springs Road. There’s all kinds

of good information on the website, so visit www. prescottfarmersmarket.org.

S cout out the chefs and restaurants here in Prescott that source ingredients and menu choices straight from local farms.

Two of my favorite farms are:

* Whipstone Farms, which does community supported agriculture (csa) shares, at 21640 Juniper Ridge Road, Paulden.

* L Bell ranch (delicious meat), 987 Ferguson Valley Road.

If you are reading this and haven’t been to the market yet, do yourself a favor and make your next home-cooked meal a true farm-to-table meal!

Proper Breathing

But exactly how and when you inhale and exhale does impact how efficiently you take in oxygen, and impacts your endurance as you push yourself further toward your goals, whether you’re strength or cardio training. Shallow or erratic breathing can lead to lightheadedness or other problems that will cut your progress short.

You can optimize the inflow of oxygen, outflow of carbon dioxide and everything else that happens during respiration through diaphragmatic breathing, which draws from this muscle at the bottom of your lungs rather than the upper chest.

D oing this will completely fill your lungs and help you brace your core, as the diaphragm is one of the muscles that make up this central powerhouse.

STRENGTH TRAINING

The recommended breathing technique here is probably better

REVS

UP WORKOUTS

When you’re in the middle of an intense sweat session, you generally aren’t spending a whole lot of time paying attention to how you breathe — you’re just getting it done, anyway you can to survive.

known and more widely followed. Exhaling when you lift a weight (including bodyweight) and inhaling as you lower it reduces the risk of such internal effects as raised blood pressure, hernia and blood vessel strain during exertion and gives you more power so you can lift more weight with less effort and gain strength that much faster. Pursing your lips while you exhale drains the oxygen more slowly so you can benefit from it as long as you can.

CARDIO EXERCISE

Theories on the optimal breathing pattern for running and other aerobic exercises vary, but inhaling and exhaling as deeply and evenly as possible is always a sure bet. This brings in more nitric oxide to expand your blood vessels and increase blood flow into your heart, powering you as you jump or stride ahead.

The right interval varies between people, but once you find the rate that works for you — for instance, three foot strokes while running or two complete pedals while cycling — you’ll be surprised how much of a difference it can make to your performance.

THE PRACTICE IS DEDICATED TO:

• Optimizing health and improving quality of life.

• Improving overall health awareness and arming patients with enhanced health education and selfmanagement guidance based on routine exams.

• Decreasing morbidity of pulmonary diseases and unnecessary hospital visits with ongoing assessments detached from medical necessity.

• Treatment of acute lung conditions not needing hospitalization or ER visits.

Dr. EL-Harakeh is accepting a limited number of patients with chronic lung diseases/chronic breathing problems at his new practice, Pulmonary and Sleep Private Care on Ruth Street in Prescott.

Dr. El-Harakeh will continue to see patients with sleep disorders and mild pulmonary conditions at the Prescott and Prescott Valley EZSleep lab locations.

For more information and to apply for membership at Dr. EL-Harakeh’s program call us at: 928.362.8231

Mohammad-Ali EL-Harakeh MD, FCCP, FACP

To-do’s Mental Health FOR

1. Eat a balanced diet with plenty of fruits, vegetables and protein.

2. Dance while you do your housework.

3. Think about all the good things that could happen during that meeting you’re dreading.

4. Clean one space, no matter how small.

5. Start taking one step toward changing something in your life, even if you’re not sure what the second step will be.

6. Practice gratitude in your mind or on paper at least once or twice a day.

7. When you’re feeling stuck, do one activity that will get your heart rate up.

8. Watch funny videos on YouTube or your favorite streaming service.

9. Spend half an hour walking or hiking in nature.

10. Make a “done” list instead of a “to-do” list to remind yourself of your progress.

ANYONE’S LIST

11. Prioritize your relationships with everyone, including cashiers and baristas.

12. Start a new home or creative project or pick up one you haven’t finished yet.

13. Take time to learn how much sleep you need to function the next day, then get it!

14. Meditate, even if you’ve tried it in the past and didn’t like it.

15. Eat a full breakfast in the morning.

16. Put things you’re looking forward to on your calendar, including TV shows and book releases.

17. Volunteer.

18. Surround yourself with positive people.

19. Move your body as much as you can.

20. Start a backyard garden.

21. Appreciate the simple things in life.

Local EVENTS

MARCH 3

The Harlem Globetrotters Findlay Toyota Center

7 p.m.

MARCH 25

Madness 3 On 3 Basketball Tournament

Prescott YMCA

MARCH 25

NAZ Wranglers vs. Duke City Gladiators Findlay Toyota Center 6:05 p.m.

YOUTH EVENTS & ORGANIZATIONS:

YMCA Aquatics Center (lap swim, family swim & group or private/semiprivate lessons available)

YMCA Dance Program

YMCA Gymnastics

YMCA Youth Basketball

YMCA Youth Volleyball

ONGOING EVENTS:

Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays 9:30 a.m. - 1 p.m.

YRMC Parking Lot www.prescottfarmersmarket.org

Garden Classes

Saturday mornings 9:30 a.m. Watters Garden Center

Prescott Valley Community Market

Every Saturday & Sunday 10 a.m. - 3 p.m.

7210 E. Pav Way, Prescott Valley www.pvcommunitymarket.com

Watson Lake

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Photo: Karen Shaw

Ways to Help your Child Blossom

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

First, put down the phone.

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

It doesn’t matter if you’re little one is 1 month old or 10 years old. This small action moves mountains. Children raised by parents frequently distracted by their phones tend to become more negative and less resilient into adulthood.

YOU’RE THE ROLE MODEL

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

SPRINKLE IN THE POSITIVITY

Words matter. Becoming conscious about the words we use and how

we talk about others makes a difference in your child’s development.

Kind words spread kindness, and your little one will pick up on that habit from their very first role model.

EAT AS A FAMILY

Eating as a family reduces the risk of substance abuse, mental health problems and eating disorders. Kids who frequently eat with

their family often have higher resilience and selfesteem. Plus, when you’re at the table with those you love, you get an extra opportunity to connect and have conversations, which benefits your child’s social development.

DROWN YOURSELF IN WORDS

Be sure to engage with your little one by talking to them (even if they don’t speak words back

to you). Every opportunity or chance you get, tell them something new about life or their world.

You can even sing or incorporate some storytime to get in more practice with language and communication.

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

STICK TO A ROUTINE

Nobody is a master of routines because let’s face it, life happens, and sometimes it happens hard. During those hard times, you’ll be glad you have a routine in place because routines help create feelings of safety and control.

If the current home routine can improve, start small. Maybe you organize a clearer routine just for the evening such as homework comes before play and play comes before dinner and dinner comes before wind-down time.

Taking the Plunge

INTO

Cold Water

For most people, jumping into an ice-cold lake may not sound like fun. But recent findings show it may be a great way to boost your mental health and cardiovascular system — and combat weight gain.

Mo st cold-water swimmers say they feel a sense of joy, and studies show that cold-water swimming activates endorphins, which the brain produces to make you feel good. Since cold-water swimming is also a form of exercise, and exercise has been proven to treat depression, it’s a win-win.

A nd along the same lines, because cold-water plunges place stress on the body physically and mentally, many studies have linked them to stress reduction. Most coldwater swimmers also report feeling calmer and more relaxed after a dip.

For your physical health, when your body is plunged into cold water, this forces blood to the surface and helps to warm your extremities, which in turn flushes your veins, arteries and capillaries.

Now folklore states that a cold shower/bath will repress sexual urges, but cold-water swimming increases libido. A dip

in cold water boosts estrogen and testosterone production, increasing fertility and libido.

If you’re looking to lose weight, cold-water swimming makes the heart pump faster and the body work harder to keep everything warm, meaning more calories are burned.

Taking a dip in icecold water decreases “bad” body fat, one study found. It also boosts the

development of “good” fat that helps burn calories and combat obesity, cardiovascular disease and diabetes.

Additional benefits include lowering cholesterol, boosting the immune system, helping autoimmune inflammation, easing pain and speeding recovery from sports injuries.

If you’d like to give coldwater immersion a shot without jumping into a

lake or pool, one simple way in the shower is to gradually lower the water temperature to cold for 30 to 60 seconds. You also can skip the warmup and go right for a cold shower.

Try an ice bath by adding ice to water until the temperature is 50 to 59 degrees F. Aim to stay in no more than 10 to 15 minutes. Of course, talk to your doctor first if you have a heart condition or other health concerns.

by

Pickleball

IS GOOD FOR YOUR HEALTH

Pickleball is one of the fastestgrowing sports in our country right now. It is a sport combining elements of tennis, badminton and table tennis. It is played on a badmintonsized court with a net slightly lower than that used in tennis. Players use a solid paddle to hit a wiffle ball over the net. The game can be played as singles or doubles.

Pickleball is a relatively new sport that originated in the United States in the 1960s and has since gained popularity worldwide. It is known for being easy to learn, fun to play and suitable for players of all ages and skill levels.

It is a fun and fastpaced sport offering a range of health benefits. It is a low-impact sport that is easy on the joints, making it suitable for people of all ages and fitness levels. It benefits:

* Cardiovascular health: The back-and-forth nature of the game improves cardiovascular endurance and coordination.

Playing pickleball also can help increase lung capacity, lower blood pressure and improve overall cardiovascular health.

* Weight loss: Pickleball is a great way to burn calories and lose weight. According to the American Council on Exercise, a person who weighs 155 pounds can burn around 300 calories in an hour of playing pickleball.

* Improved muscle tone: Pickleball requires a lot of movement, which can help to improve muscle tone in the legs, arms and core.

* Increased flexibility and balance: Pickleball requires players to move in all

directions and to be able to change direction quickly. This can help to improve flexibility and balance.

* Mental health: Pickleball is a social sport often played in groups. It provides an opportunity to meet new people and improve social connections, which can have a positive impact on mental health.

* Low-impact: Pickleball is a low-impact sport, which means it puts less stress on your joints than such other sports as tennis or basketball. This makes it a great option for people who have joint problems or are recovering from an injury.

Overall, pickleball is a fun, engaging and healthy sport that can be enjoyed by people of all ages and skill levels. With its low-impact nature and its ability to improve cardiovascular health, muscle tone, flexibility, balance and mental health, pickleball is a great way to stay active and healthy.

Tammy Sherrill, Espire Sports

Strong Footwork STRENGTHENS

YOUR BODY

by Heather Burgoyne, Owner, Soar Pilates

Fo otwork is an exercise taught to the most novice to advanced student. I would consider it the foundation of the Pilates practice, which makes sense considering your feet are the foundation of your body.

Your foot has 29 muscles (combined foot/ankle and intrinsic), thousands of nerve endings and multiple pressure points. Your feet are a grounding point for energy to not only stabilize but to stimulate and arouse the body.

T he footwork exercises, however, not only strengthen the feet, but the entire lower half of your body.

When was the last time you thought about working out your ankles? They’re not only taking the impact of your body weight but gravity too. That is a lot of pressure to carry around on a daily basis.

Having a strong ankle will help protect you from any unstable surfaces and allow your body to react quickly. Let’s be honest, no one likes a twisted ankle!

Moving up the chain, you have your calves, the vastus around the knees (hello stair climbers or better yet just think about sitting down and standing back up again), the quadriceps, hamstrings,

inner and outer thighs, glutes as well as internal and external rotators. You’ll develop the support for neutral spine and understand the importance of lumbopelvic stability.

Footwork will support correct hip, leg and ankle alignment, as well as increase circulation throughout your body. It is hands down one of the best exercises you can do for yourself.

BIOHACK YOURSELF

Healthier Life

by Valerie Demetros

You’re heard about hacking computers but what about your body? The concept of biohacking may sound intimidating, but it’s really about self-improvement.

Biohacking is a technical term for taking a greater role in, and responsibility for, your health by changing your chemistry and physiology through science and lifestyle changes.

The concept of biohacking constantly is evolving as technology changes. There are simple ways to improve your health and vitality as well as hightech and expensive ways. The truth is you already are probably implementing some of these.

Supplements — By learning from a blood test exactly what your body is lacking, you can then take specific supplements and vitamins to get healthier.

INTO A

Many people update their tests and change the supplements a few times a year for optimal health.

Smart technology — If you wear a smartwatch that reminds you to drink water, stand up or take more steps, you are biohacking. This is a great way to begin. These devices also indicate heart rate for better workouts.

Cold therapy — Cryotherapy and cold therapy expose your body to very cold temperatures, causing vasoconstriction. When your body returns to its normal temperature the rush of blood to the tissues brings nutrients, minerals and a rush of endorphins to help heal.

Intermittent fasting

Eating right is just the beginning. For many biohackers, when to eat is just as important. Research shows that intermittent

fasting boosts your metabolic rate. There are a few ways but 18:6 and 12:12 are most popular, meaning fast for 18 hours and eat in a 6-hour window or fast for 12 hours and eat in a 12-hour window.

Remember to eat healthy in those windows.

Red-light therapy — Studies show your body responds to red and nearinfrared wavelengths from 600 to 900 nm. This is absorbed by the skin and activates your nervous system and metabolic processes. More studies link it to pain relief and reduced inflammation.

Music — Studies show that listening to your favorite music can change your heartbeat, stress level and state of mind. Some biohackers go further and use brainwave entrainment, which uses binaural beats and tones to synchronize

with your brain waves and induce a meditative, relaxed state.

If you use a white noise machine, you are using one version to biohack your brainwaves for better sleep.

Exercise — The trifecta of exercising, eating right and taking care of your mental health can lead to a healthier, longer life. This includes moving your body whether it’s yoga, weight training or dancing. Biohacking your health without physically moving won’t give you the results you’re looking for.

Ultimately, biohacking is a way to change your body, health and brain to reach your goal of a healthy and happy life. There are too many to list here, but research will help you find what is just right for you.

FoodHealthy & Beverages Lead to Healthy Teeth

by Dr. Anson Hooper, DDS, Hooper Family Dental

We have all heard the saying “you are what you eat.” This is particularly true with your teeth and gums. The difference between a healthy white smile and unexpected visits to the dentist can have a lot to do with your diet.

Even with good oral hygiene (brushing twice a day, flossing once a day), it can still be hard to avoid decay and gum disease. The remedy is a variety of foods from all the food groups, rich in nutrients; this promotes healthy teeth and gums.

A balanced diet with adequate nutrients is essential for a healthy mouth and, in turn, a healthy mouth supports nutritional well-being.

Although a sugary snack now and then, especially around the holidays, is hard to avoid, the consumption of acidic and sugary foods without proper dental

care can lead to those pesky trips to the dentist.

Bad teeth can in turn lead to you struggling to eat certain foods, leading to a nutrient deficiency in your body. Without the proper intervention of dental care, and a change in nutritional intake, the cycle will continue.

To avoid this, it’s critical that you eat foods that are good for your teeth and maintain a proper diet and oral care regimen. The following are a few to focus on:

* Milk

* Cheese

* Leafy greens

* Whole grains

* Fruit

* Water

* Nuts

* Meats and fatty fish

* Cranberries and raisins

Water is the clear winner as the best drink for your teeth. Drinking water with fluoride is one of the easiest and most beneficial ways to help prevent cavities. Other clinical studies suggest the tremendous benefits of specific food and beverages

particularly dietary plant polyphenols including teas, raisins, cranberries and dried plums.

These and other foods offer plant-derived, antiplaque and anti-biofilm compounds that fight against oral pathogens.

Natural foods and beverages can help promote healthy lifestyles and beautiful smiles for years to come.

PRESCOTT RISING Boost Energy

HAPPY DAZE

WORK FASTER WITH

Lacrosse Ball Make Self-Massage

Don’t beat yourself up if you don’t know what a lacrosse ball looks like: it’s slightly smaller than a tennis ball and made of solid rubber, weighing about twice as much.

These qualities helped people discover it as a more durable alternative to the tennis balls many people have been rolling over to break up muscular knots and tension caused by overuse, poor posture or emotional stress when they can’t get to a masseuse.

L acrosse balls can be purchased at many sporting goods stores as well as online, and they aren’t likely to collapse or become misshapen after a few days or weeks of use, as a tennis ball can. They’re similar in construction to foam rollers and provide the same level of deeptissue massage, their size making it much easier to target and iron out specific trouble spots.

Try these moves with your ball or balls to knead out the kinks cramping your style.

FOR LOW BACK PAIN

Lie on your back with your knees bent and place the ball just off to the right or left of your spine. Use your elbows to elevate your hips slightly so you can move yourself back and forth and in a small circle to massage the area. You can try dropping your knee on the same side of your body as the ball for a deeper release of the muscle. Do 30 to 60 seconds and repeat on the other side.

FOR YOUR HIPS

Loosen up your deep lateral rotator muscle group by placing the ball under the lower, mid and upper glutes, which can be done by either lying on your back or sitting on the ball, stopping to target different sore spots.

FOR YOUR NECK

Many physical therapists recommend using two attached lacrosse balls for these muscles — “peanut” massage balls can be purchased or you can duct-tape two regular balls together.

Lie down on the floor and place the balls at the bottom of your skull, holding where the soft tissue is located. You can move back and forth on the balls if that isn’t painful.

Mighty Power YOUR TONGUE HOLDS

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

The adult human tongue contains 2,000 to 8,000 taste buds and each of those contain 50 to 150 taste receptor cells.

T hese receptor cells interact with your food and report their “taste sensing” back to the brain through neurons. These little buds are so specific that they are able to detect every kind of taste quality from salty, sweet, bitter, sour and savory.

B eing the initial tasters of the foods and drinks we take in, they were originally developed to keep us healthy by determining if something was safe and healthy or poisonous — differentiating between sweet and bitter could once have been the difference between life and death.

T he tongue itself is made up of eight different muscles, making it one of the strongest muscles in our bodies and it holds great power when it comes to tasting!

What is even more amazing is that our taste-receptor cells get replaced every five to 20 days. So whatever links the cells and neurons has to be targeted enough to reconnect every week or two when our body generates new tastereceptor cells. Isn’t that impressive?

T he power of the tongue is mighty and dynamic on so many levels. Not only is it the beginning of our digestive system, it holds the power to differentiate tastes and it regenerates every week or so. The tongue is a small part of the body and is extremely agile and quick; it can produce more than 90 words per minute, using more than 20 different movements.

A re you getting an understanding of the power within your tongue? It allows for

sweetness in our lives by food and by our words. Your tongue is an important part of your body, and it also is the most dangerous weapon.

T hough it cannot physically harm someone like a sword, it can wound the soul. Words have the power to hurt as well as to heal, so you should always take great care of not only what you put on your tongue, but also what you allow to come off of it.

B y brushing your teeth and tongue, not smoking, eating a healthy diet and capturing any negative thoughts and allowing only words of joy and encouragement to roll off your tongue, you can help make sure your tongue stays healthy and diseasefree.

Relieve Acid Reflux NATURALLY

Everyone

Acid reflux is the backflow of stomach acid into the esophagus, producing burning sensations in the chest and a sour taste. GERD also may cause coughing, wheezing, chest pain and difficulty swallowing.

Acid reflux can be hereditary, but can also be caused by smoking, stress, obesity, pregnancy, citrus, tomatoes, garlic, onions or spicy foods. Alcohol, coffee and carbonated drinks also can contribute. Even lying down too soon after eating can cause heartburn.

There are prescribed medicines that block the production of stomach acids, but you want to try a few natural remedies first. One study found that for people with acid reflux, a Mediterranean diet rich in fruits, vegetables, nuts and legumes was just as effective as medicines in treating symptoms.

Some lifestyles changes that may also be helpful include elevating the head of your bed (most people suffer at night) to keep the acidic food lower in the stomach.

the

of

Experts also recommend avoiding meals too close to bedtime. Try chewing gum to increase saliva production and an after-dinner walk.

Aloe may soothe a sunburn, but it may also soothe a bit of acid reflux. One study found that drinking one ounce of aloe vera syrup could safely relieve reflux symptoms.

Studies suggest that honey may increase mucus and promote healing, helping to ease reflux. Create your own tea using hot water, fresh ginger and honey to soothe symptoms.

Soothing teas with slippery elm and marshmallow root, which are known to relieve symptoms, are also helpful.

Additional natural relief can be found with baking soda, papaya, turmeric and licorice root. Ripe bananas, which are potassium rich and alkaline have been shown to counteract stomach acid.

experiences

discomfort

heartburn at some point. For some, acid reflux and its more severe relative, gastroesophageal reflux disease (GERD), can make life difficult.

Insomnia Impacts

Mental Health & Well-being

by Ayushi Singh

National Sleep Awareness Week

(March 12-18) highlights the importance of healthy sleep for mental health and well-being. This year’ theme is Sleep is Essential for Health

So let’s deal with insomnia. According to the American Psychological Association, “A person with insomnia has trouble falling or staying asleep. When sleepless nights persist for longer than a month, the problem is considered chronic. Often, people with chronic insomnia see the problem come and go, experiencing several days of good sleep followed by a stretch of poor sleep.”

IMPORTANCE OF SLEEP

Adequate sleep allows our bodies to repair and rejuvenate. Lack of sleep can cause such physical and mental health problems as obesity, diabetes, heart disease and depression. Establishing healthy sleep habits is crucial.

The American Academy of Sleep Medicine states that adults sleep at least seven hours on a regular basis to promote optimal health, with most adults needing between seven and nine hours. Children and teens typically need eight to 10 hours of sleep, and adults 65 years and older need between seven and eight hours.

TIPS FOR IMPROVING SLEEP HYGIENE

Sleep hygiene refers to habits that impact sleep quality. To get the best sleep, adopt healthy habits like: Keep a consistent sleep schedule — Having a consistent sleep schedule improves sleep hygiene by regulating sleep-wake cycle and helping the body sleep more easily and deeply.

Avoid stimulating activities before bed — Avoiding such stimulation before bed as TV or screens helps a person wind down and prepare for sleep. Stimulating activities raise

your heart rate and disrupt sleep, making it important to engage in calming activities before bedtime. Create a sleep-friendly environment — Such an environment also can play a critical role in improving sleep hygiene. This may include:

* Using comfortable, supportive bedding.

* Maintaining a cool, dark and quiet bedroom.

* Investing in a quality mattress and pillow.

* Removing distractions like electronic devices and bright lights.

By creating a peaceful and relaxing sleep environment, we can reduce stress and promote deeper, more restful sleep. Sleep impacts wellbeing. The good sleep habits stressed in National Sleep Awareness Week can help all year round. Sweet dreams!

ToothbrushSticks to Nylon: THE EVOLUTION OF THE

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

The modern toothbrush has come a long way. But what exactly are these little fibers at the end of a toothbrush we call bristles made of and how did we get here?

You can credit today’s toothbrush bristles to a man named Wallace Carothers, a chemist for DuPont. Carothers created “nylon,” the world’s first synthetic fiber, in the late 1930s. While that may seem quite a long time ago, this is relatively recent in the timeline of toothbrushes.

The earliest known devices humans have used to clean their teeth are plant-derived “chew sticks” that have been used since the time of the Babylonians (about 3500 B.C.).

Sometime during the Chinese Tang Dynasty (619907 A.D.), the first bristle toothbrush was invented using boar’s hair. These stiff, sturdy bristles were inserted into a bamboo or bone “handle.”

Fast forward to the 1700s when a European merchant named William Addis swapped boar’s hair for much softer horse hair. In 1780, he began

marketing his new and improved toothbrush in London, England, and the first mass-produced toothbrush was born.

By the end of WWII, toothbrushes with nylon bristles became the most popular form of toothbrush. While animal hair-based toothbrush bristles still exist to this day, they are no longer commonly used for the simple reason that nylon is vastly more affordable, durable and hygienic than animal hair that breaks down easily and is a breeding ground for bacteria.

The traditional manual toothbrush with nylon bristles is seen as one of the greatest and most important inventions of the 20th century. Today, toothbrushes continue to evolve with the invention of electric and so-called “smart” toothbrushes. Other innovations include charcoal-infused bristles to help whiten the teeth and bio-based plastics that claim to reduce the use of fossilfuels and have an overall smaller carbon footprint.

While no one knows what sorts of advances in

toothbrush technology the future will bring, one thing is for certain, brushing the inside of one’s mouth to prevent tooth decay, avoid gum disease and freshen the breath is nothing new. We have, however, come up with better and cleverer ways of doing it to accomplish the same goal: keep our teeth as long as we can!

Kenalog Injections Deal with Inflammation

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Kenalog injections can reduce inflammation in cystic acne, flatten scar tissue in keloids or hypertrophic scarring, and make hair grow back in people with alopecia areata. Here are some of the most common health problems and conditions that cause symptoms that can be at least partially relieved;

* Acne

* Scarring, sores on skin

* Skin reactions to allergies

* Joint pain

* A disease of the thyroid gland

* Eye pain, redness

* An adrenal gland that doesn’t work well

* Alopecia (hair loss)

* Psoriasis

* Lupus

* Rheumatic arthritis

* Trauma to joint cartilage

* Crohn’s disease

* Inflammatory bowel disease

* Ulcerative colitis

Usually quick and easy, these injections are more or less painful depending on where the injection is given. A numbing agent may be used first.

The injection can be put directly into the affected area, like a painful joint in someone with arthritis, or it can be put into a muscle, like the buttocks, to have a broader effect. The injection may need to be repeated in three weeks.

Long-term use of Kenalog and other corticosteroids, however, may cause side effects, such as a weakened immune system and mood changes.

Doctors can prescribe Kenalog injections in a few different ways. Studies have shown that getting this type of corticosteroid directly through injection is the fastest and safest way to treat symptoms.

With an injection (usually into the epidermis, a muscle or a joint), the medicine can get to where it needs to go much faster and more effectively.

You may have an allergic reaction if you have hives, trouble breathing or swelling in your face, lips, tongue or throat. If so, seek help immediately.

Call your doctor right away if an injection worsens your skin condition; causes redness, warmth, swelling, oozing, or severe irritation on any treated skin; blurs vision or you see halos around lights.

If you have high blood sugar, you may feel thirstier, urinate more, have a dry mouth or smell like fruit when you breathe.

Other common side effects are:

* Burning, itching, dryness or other irritation to the skin.

* Redness or itching around your mouth.

* Allergic skin reaction.

* Stretch marks, acne, more body hair growth.

* Thinning skin or discoloration, or a white or “pruned” look to the skin.

Photo: Laura Zenari

Choices FOR A HEALTHY PLANET

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

Iwas born into the mid-20th century revolution of fast, convenient food that people of the time were caught up in and did not question.

My first awareness of food as a potential health hazard was in the early ‘90s around GMOs, which I started to avoid after reading Jeffrey Smith’s Seeds of Deception. Over the next few years, I moved away from fast food and started loving good food from many cultures — but still was not truly aware of all the details of the highly processed ingredients that went into the food I was eating.

Then came Gina, my wife, my love and my partner in everything food. This took me away from a world of eating out into a world

of cooking in. Gina is half Japanese, half Sicilian and is steeped in the food culture from both places.

Her mom, born in early 20th century Tokyo, understood real food, real ingredients and always advised Gina to pay now for good ingredients rather than pay the health care system later for poor health. She could not have been more right.

Weston A. Price was an early 20th century dentist

who traveled the world researching the health of people who ate traditional diets. No matter what the traditional diet was, he found these people to be in exceptionally good health.

When he returned to these places after they had been exposed to industrialized food, he found deteriorating health within one generation.

A traditional diet consists of meats, grains, fruits, nuts, seeds and vegetables from the local region; fresh and

unprocessed. This is farmto-table — local, real food.

The chemical farming and manufactured food industry is the No. 1 thing destroying our planet. According to Vandana Shiva, Indian scholar and environmental activist, our soil is interacting with our atmosphere, and properly tended soil will pull countless giga-tons of carbon out of the atmosphere.

The answer is not eating less meat or more bugs, or this or that kind of fake hyper-processed chemical food substances. The answer is to do what Gina and I do every day. Pay attention to every ingredient that goes into your food, prepare it well and eat it with joy. Buon Appetito!

“The wonderful thing about food is you get three votes a day. Every one of them has the potential to change the world.”

—Michael Pollan

CONSIDER THESE KEYS

TO

Self-Sustainability

by John Murphy, Make 100 Healthy/REALTOR®

Af ter everything we have been through the last few years, it is reasonable to think about providing for ourselves and our families without relying on the global supply chain.

In fact, self-sustainability is a hot topic on people’s minds these days. But what does this entail?

Primarily, it is preparing for an interruption in the food distribution network; it is being ready for prolonged shortages and empty shelves. It is stocking up on essentials and necessities we take for granted that will always be at our disposal. It is taking responsibility for having what is needed

to survive and thrive. Is this a gloom and doom prediction? Not really. But there are many who say there will be ongoing food shortages. There are plenty of “experts” who say we will face a shortage of eggs, meats and home supplies.

Inflation has skyrocketed. We are getting a lot less for a lot more money. We are at the point where we are starting to prioritize what is essential and what we can do without. Our world of overabundance is quickly becoming strained.

It is time to take matters into our own hands.

What can you do to become self-sustainable?

* Grow food anywhere you can.

* Save seeds.

* Store an ample supply of drinking water.

* Stock up on detergent, batteries, toilet paper and medicines.

* Keep cash available in a safe place to use if needed.

* Keep your body strong with exercise.

Everyone laughed at Noah when he built the ark on dry land … until

it started to rain. Being prepared and able to sustain turbulent times is a smart and proactive way to ensure you and your family have what you need to take care of yourselves. It is a way to insulate yourself against anything outside your direct control. Self-sustainability is something we all should strive for. It is how we survive in any situation. It is a way to give yourself the peace of mind to know you can withstand any challenge without relying on others for the essentials of a healthy life.

Isn’t it better to be safe than sorry? Yes, it is!

Get the Most

Farm-to-Table Diet with IV Vitamins

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

Eating fresh organic food is becoming increasingly popular these days. Not only does it taste better than processed or frozen foods, but it’s also good for your health in many ways.

But even with a farmto-table diet, you may still be missing out on some essential vitamins and minerals that can help you feel your best. That’s why intravenous (IV) vitamins have become a popular supplement to healthy eating plans.

What are intravenous vitamins?

IV vitamins are administered directly into the bloodstream through an IV drip. This method of getting vitamins and minerals into the body is more efficient than taking oral supplements because they bypass digestion and go straight to the cells where they can be used immediately by the body.

Plus, since you’re getting higher doses of nutrients than you would from just

eating alone, you’re able to get even more benefits from them.

One of the biggest benefits of using IV vitamin therapy is that it helps boost energy levels and provides essential nutrients to cells that need those most. For example, some people find that IV vitamin therapy helps reduce fatigue, headaches, nausea, dizziness and other common symptoms associated with chronic illness.

Additionally, the regular use of IV vitamins may help reduce stress levels and improve skin health by increasing collagen production and reduces wrinkles.

Eating a balanced diet high in fresh fruits and vegetables is always key for optimal health, but sometimes we don’t get enough essential vitamins and minerals from diet alone.

By combining healthy eating with supplemental therapies like vitamin infusions, we can ensure that our bodies are getting all the nutrients they need to function their best. Plus, when combined with other lifestyle factors such as adequate sleep and exercise, this holistic approach can really make a difference in terms of overall well-being.

Intravenous vitamin therapy provides a fast-acting source of essential nutrients and energy without relying

on stimulants, and offers a lower risk for such adverse side effects as indigestion or stomach upset associated with oral supplements.

IV vitamin therapy offers many unique benefits when it comes to improving your overall health and wellness plan. It’s no wonder why more people are turning to IV vitamins as part of their farm-to-table healthy wellness plan.

Little Hands

CAN HELP YOUR

Garden Grow

by Valerie Demetros

Starting a family garden is an ideal way to provide fresh, healthy and organic food for your table. But it’s also a perfect way for your family to work together.

If you’re new to gardening, it can be challenging. Remember it’s meant to be fun and rewarding, with a little sweat equity thrown in.

If you are ready to begin at home, let’s look at what’s involved.

START SMALL

Your first year is not the time to grow every vegetable out there. Start small and expand.

A good size for a beginner is 6 feet by 6 feet, but fit your garden into your yard the way you want. This could be 2 feet by 8 feet or any configuration that works.

Don’t fret if that sounds daunting. You can plant vegetables in various size pots and place them in clusters.

CHOOSE A GOOD SPOT

Almost all vegetables, and many types of flowering plants, need 6 to 8 hours of full sun each day. Take the time to observe your yard throughout the day to find out the optimal spot.

If possible, find a relatively flat spot with access to water.

IMPROVE YOUR SOIL

Residential soil usually needs improvement. Aerate the soil with a spade and give it a boost by mixing in a 2- to 3-inch layer of compost, decayed leaves, dry grass clippings or manure when you begin.

PREPARE YOUR BEDS

Let your family join in and get dirty.

Loosen the soil to help roots grow easier and access the water. Be sure to work the soil when it’s moist enough to form a loose ball but dry enough to fall apart when dropped. Digging when the soil

is too dry is harder and you can damage the soil structure if it’s too wet.

CHOOSING PLANTS AND PLANTING

You may want to dive into research or just head to the garden center and see what hits you. Ask at the garden center for suggestions if you’re not sure.

Better yet, depending on their age, let your family help to decide so they are even more invested.

Either way, choose plants for Prescott’s climate, soil and sunlight for a better result.

Watters Garden Center in Prescott recommends planting perennials, bulbs, onions, garlic, rhubarb and asparagus in March. In April, early planting of beets, carrots, cauliflower, broccoli, chard, lettuce, mustard, onions, parsnips, peas, radishes, spinach and turnips can begin.

You also can get a

head start by buying young plants that already have been started.

WATER IT RIGHT

Water daily so your seedlings don’t dry out. Transplants need frequent watering (every other day) until their roots establish. After, how often you need to water depends on the soil, humidity and rainfall, but once a week is a good start.

Water slowly and deeply to soak in and early in the day to avoid evaporation. If you can set a drip system on a timer, that’s optimal. But check it frequently.

MAINTAIN YOUR GARDEN

Keep up with your garden, it can become needy.

Pull weeds before they go to seed, and remove dead and dying vegetation. Harvest vegetables as soon as they’re ready.

And above all else, have fun and enjoy your bounty.

Loving Ourselves:

by Caterina Vaticano, Owner, Happy Life Snacks

We deserve to make our time on earth as fulfilling as possible. Humans, like all living things, are intended to thrive. We are “worthy” just for being alive, and learning the practice of self-love can radically change our lives.

Loving ourselves isn’t something we’re taught as children. Often, we feel inadequate because external forces planted untrue ideas

A LOVE AFFAIR WORTH FIGHTING FOR

about ourselves.

Seemingly happy, successful people suffer from the “I’m not enough syndrome.” That drives us to do things that will solicit admiration. Or, we don’t do anything at all, fearing judgement if we fail.

The end result is the same, we desperately seek love and validation from others, and we lose sight of ourselves and what’s most important to our personal joy and fulfillment. It’s a waste of the most

precious commodities, our time and well-being. How to cultivate love within yourself?

OUR PAST DOES NOT DEFINE US

Dwelling on the past keeps us trapped. Despite the hardships, we’re still standing, aren’t we?

Consciously choosing to contemplate the “good” lessons we’ve learned is healing and liberating. Take it a step further and share that wisdom with someone who can use hope and inspiration. Vulnerability with others creates authentic connection and relatability, but we hold back fearing we’ll be judged for our inadequacies.

Helping others in the simplest of ways, even with an encouraging word of wisdom is priceless. The rewards are immeasurable.

YOU’RE AN INDEPENDENT THINKER

We shouldn’t let others influence our desires. We let others dictate what we need to be, do

or have to have a great life. Uncovering what brings you inner peace and joy is the goal.

We unconsciously keep ourselves busy or distracted to avoid the truth about ourselves and the reality we’ve created.

Tune out the distractions, follow your intuition and move toward that which fulfills you. Be brave, and dig deep.

WATCH YOUR WORDS AND BELIEFS

Negative words and thoughts are destructive. The disempowering stories we tell ourselves aren’t true. They were placed there from external sources, mostly during our childhood.

Catch yourself when you’re berating yourself. Change your internal script beginning today, and over time, you’ll see changes.

These tips aren’t intended to instantly transform your life. Self-love is a process worth fighting for.

Cheers to our continued strength in this beautiful journey called life.

Apples, Apricot, Cherry, Nectarine, Nuts, Peach, Pear, Plums

WARNING! WILDLY ADDICTIVE!

Fruit Trees are so healthy to grow if you know which varieties thrive in local landscapes. At Watters Garden Center, we offer hardy mountain varieties that produce bushels of fresh fruit right from the tree. Cocktail trees and Instantaneous Mature specimens abound!

Ken, McKenzie & Lisa Lain, owners

KNOW THE SCIENCE

BehindSALTyour CRAVING

We need to consume sodium; it’s an essential mineral that’s critical for maintaining the balance of water and minerals in our bloodstream, contracting and flexing our muscles (including involuntary movements like heartbeats) and conducting nerve signals.

Most experts maintain we only need a small amount of it to perform these functions — 500 mg per day versus the 3,400 mg the average American eats and the recommended maximum of 2,300. Yet we all crave salt at times for physiological or psychological reasons.

Some of the things you need to watch out for to prevent these cravings from getting the upper hand include:

* Dehydration — This may be the most common physical symptom to cause you

to crave salt or sodium, and it can occur because you’re not drinking enough fluid or when you’re battling a stomach virus that’s causing you to lose a lot of fluid. Drinking more water is the easiest way to resolve both the dehydration and the cravings.

* Intense exercise — Sweating is another way your body loses fluid and sodium, and while most physical activity won’t deplete your stores enough to cause a problem, an intense workout like a cardio class that lasts

more than an hour can be enough to draw your sodium level down to problematic level. In this case you may actually need more salt, which can be found in salty but otherwise healthy snacks like nuts or electrolyte-rich drinks.

* Stress — Coping with chronic stress can affect your hormonal balance in many ways and one that many people have reported is a craving for salt. Scientists still are investigating the possible underlying reasons for this, but if you’re always reaching

for the potato chips or pretzels, you should asses the stress in your life and think about how you can reduce it.

* Habit — Eating a higher-sodium diet can train your taste buds and brain to expect and crave it regularly. Cutting back on salt can eventually alter these patterns and reduce cravings.

* Medical conditions — If your salt cravings are near-constant, ask your doctor whether you should be screened for adrenal insufficiency or a kidney disorder.

Farm to Table Whole Food Plant-based Diet

by Jion Sommer,

Many of us have adapted a WFPB (Whole Food PlantBased) diet for healing diseases, overall health, vitality and longevity. So whether we are cooking delicious WFPB meals at home or dining out, farm to table is a healthy friend.

Farm to table involves buying fresh ingredients grown by local farmers and putting it on your table. It’s buying local.

It’s no secret that the fresher the produce, the more delicious it is, and the best way to ensure freshness is to buy local food. Doing so helps you develop a connection with

IS EASY FROM

the food and you become more mindful of what you’re putting in your body. You vote every time you shop, giving you the ability to support foods and growers you believe in. This is also a great way to learn about where your food comes from and to develop gratitude and meaningful connections with your local farmers. Why is farm to table better for all of us?

1. Produce is picked at the peak of freshness and when it is ripe, packing it with more vitamins and nutrients, which translates into a meal full of flavor and health.

2. Locally sourced food has traveled shorter time and distance preserving the nutrients.

3. Local farming helps maintain diversity as small local farmers grow different varieties to be able to harvest all year round, which means lots of flavor and color. This helps enhance

the health of the soil, making our food more nourishing.

4. Farms and farmers markets give us a place to learn and to teach our children about seasonal foods and healthy eating. Consider volunteering at a local farm with friends and family.

Did you know that our farmers market has a Carrots for Kids program? The little ones can pick out a free carrot by the information booth.

E xplore farm-to-table ideas that celebrate seasonal fruits and vegetables to enhance your WFPB diet.

I encourage you to learn to prepare a few simple WFPB meals that celebrate local seasonal produce like a yummy stir fry or soup. Each time you prepare a farmto-table meal, you know you’re making a positive difference. You’re supporting a food system that benefits your family, the local economy and the planet. May all beings benefit.

Living Proof Naturally, Whole Food Plant-based Health Coach, Reiki Practitioner & Meditation Teacher

Where Did your Food Come From?

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

We all want to eat and feel better, right?

However, it isn’t always easy to know what the best thing for us to do is — we hear so many different things. So let’s break down some common sense items.

We know that to grow enough food for our country’s population and for other countries we have to do it in a way to make it grow more, faster and reap a bountiful harvest. When we do this, we have to protect the food so that it makes it to harvest. How long does it take food to get to us?

These make for hard choices as food prices rise.

Now we are finding that some of those modifications may not be healthy for us, and our bodies are rejecting them. We have choices, one is to choose locally grown/sourced foods. Basically they come from local farms and ranches and are sold at local markets. We have a wonderful farmers market on Saturdays.

There are four aspects to farm to table: food security, proximity, self-reliance and sustainability. Most of us question, is it

good for me and can I afford it? We don’t ask how far away it came or when was it picked?

We are now asking questions about the growth of the food, though. Is it organic, all natural and more? And no, all natural and organic don’t mean the same thing. We also ask what pesticides were used, and should you clean them from the produce before eating. These questions are important for our health and the health of our families. Locally sourced

food allows us, in most cases, to speak with the person who grew or harvested the food. We are supporting the local economy by making these purchases, and in most cases these are healthier and better quality, fresher foods.

We are used to eating whatever we like regardless of the time of year, but it used to be that every food had a season. If we get back to eating locally sourced that is what you can expect from the healthy fresh foods you purchase.

by Vickie Johnston, Owner and Founder, H2O Health

Sleeping?

Most people older than 50 begin to have very irregular sleep patterns. They begin waking during the night at the same time, night after night. Getting eight straight hours of sleep a night becomes a distant memory.

One of the most common reasons is hormonal changes. Our bodies are constantly adapting to change, thankfully, or we wouldn’t live as long as we do.

Our hormones begin to fail us because our bodies don’t have the mineral base to keep building hormones. Insulin is a hormone the body makes, as are testosterone, estrogen, progesterone, cortisol, growth, adrenaline and thyroid.

Hormones are like messengers, and they are responsible for controlling and regulating the activities of certain cells and organs. They play an important role in:

* Development and growth of the body

* Metabolism of food

* Cognitive functions and mood

* Maintenance of body temperature and thirst

* Sexual functions and reproductive growth

The best way to keep your hormones on track is to have your hormones checked via a blood

test every six months. It’s much easier to keep hormone levels in balance this way.

There are two ways to keep hormones at healthy levels — supplementing with synthetic hormones or supplementing with bio-identical hormones.

I prefer a doctor that has knowledge about both types of hormone therapies or replacement, and I also do my own research.

Another thing you can do to greatly help yourself is make sure you have a water filter system that filters out hormones found in our drinking water.

Today most people over 40 are taking some type of hormone, and they all go through you and end up down the drain to be recycled and/or used on golf courses and such, thus ending up back in our ground water and municipal water sources.

Drinking or cooking with such water then contributes to hormonal imbalances as well as nutrient deficiencies. It seems an overwhelming task at first but a topnotch physician, along with a top-notch water filtration system, can be great resources to help you get on and stay on track!

A few other tips:

* Take a hot Epsom salt bath before bed.

* Drink herbal sleep tea.

* Invest in a quality mattress, pillows and sheets.

* Turn off all electronics, including phones, Wi-Fi, computer etc. in the bedroom.

Sleep well my friend!

Social Media Marketing

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

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

OUR BRANDING TOOLS INCLUDE PUBLISHING ON:

Twitter • Facebook • Instagram Google My Business

• YouTube • TikTok

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

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

How to

Prune & Care for Roses

by Ken Lain, The Mountain Gardener, Watters Garden Center

March is when roses get excited about spring. Prune, clean up and fertilize your roses, and 45 days later, they will show fragrant appreciation.

Six rose types are planted locally: hybrid tea, floribunda, grandiflora, climbing, Carpet and shrub roses.

Shrub roses are the easiest to care for and bloom the longest with minor disease and insect issues. The newest varieties of Easy Elegant and Knock Out roses have large, fragrant flowers.

Grown in pots, raised beds or directly planted in the garden, this new variety likes growing locally. The benefit of planting a shrub rose is the ease of care. They selfprune spent flowers and rebloom automatically for nonstop fragrance May through October.

Upright shrub roses make bold statements in a garden due to their blooms and sprawling

growth habit. However, these large shrub roses can be somewhat wild and ill-behaved in their growth and must be tamed through pruning.

Pruning is a simple process.

Start by removing any broken or diseased portion. Shrub roses should be pruned by cutting stems back to a healthy bud. After the cut, look for healthy white wood in the cut. If brown, continue to cut until you reach white wood.

Make cuts at a 45-degree angle, about ¼ inch above a bud.

TOP TIPS FOR PRUNING SHRUB ROSES

* Prune in March when new shoots begin forming on the canes.

* Cut to about onethird of the desired final size. They typically triple in size after pruning.

* Remove dead or damaged wood as you see it.

* Remove one-third of old growth every two or three years to rejuvenate the shrub.

* Rake all fallen leaves, twigs and branches away from your bush.

* Apply 2 to 3 inches of premium mulch over the root zone for longer bloom times.

Deadhead the flowers — this extends the bloom period significantly.

Rose food — feed at least three times annually in spring, again

in summer and a final application in the fall (March, July, and October). Water thoroughly after each feeding. Watering — roses need water and appreciate being on a drip system. Water must get to the roots. Water thoroughly twice a week if there is no rainfall. To discourage black spots and mildew, water in the morning and avoid moisture on the leaves.

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

3 lg Red beets

28 oz. Spring water

2 tbs Pink Salt, course-ground

32 oz. Mason jar or airtight container

Food for Thought

Cheers to Beet Kvass

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Beet Kvass is a traditional Eastern European beverage that’s delicious, nutritious, probioticrich and easy to make.

PREPARATION

Wash hands well before beginning to avoid contamination of bad bacteria. Cut beets (with skin) into 1/2- to 3/4-inch cubes and place in Mason jar. Sprinkle 2 tbs salt on top, then pour in water.

NOTES

Be sure to use spring or well-filtered water; water treated with chemicals (particularly chlorine) will inhibit growth of healthy bacteria.

FERMENTATION

Store jar in a moderately warm spot in your kitchen (65° to 75° is ideal) and “burp” (open jar briefly) daily to release excess CO2 created by the fermentation process.

After three to five days, you should see quite a bit of activity in the form of bubbles. This means your drink’s been brewing! Pour a small amount into a glass and taste to see if the drink is to your liking. If it is, strain liquid, decant into in a clean jar or bottle and enjoy immediately and/or store in the fridge for later use.

Don’t worry about it being salty! The fermentation process will alchemize these ingredients into a delicious, tangy, earthy and only slightly salty drink.

However, in future batches, salt can be cut in half, with the addition of 1/4 cup of your previous batch.

Kvass contains a myriad of micronutrients and is filled with healthy probiotic. It’s used to aid digestion, cleanse the liver and promote healthy biome balance.

Beanless Tortilla-Free Chicken Soup

Tortilla soup is one of the most well-loved soups to come out of Mexican-inspired cuisine, but many recipes can present a few problems for people following certain ways of eating.

Tortilla strips, beans, dairy and rice are all problematic at best for anyone following the keto, paleo or Whole30 diets.

2 tbs Avocado oil

1 Onion, diced

1 Jalapeno, diced and deseeded (omit for AIP)

3 cloves Garlic, minced

2 med Zucchinis, chopped (about 2 cups)

4 cups Chicken broth

15-oz can Fire roasted tomatoes

Juice of one Lime

1 tsp Sea salt

1/2 tsp Black pepper

1 tsp Cumin

2 tsp Oregano

1 lb Chicken breast

2 tbs Cilantro, for garnish

1–2 med Avocados, sliced

1

Set Instant Pot to sauté and add avocado oil. Once heated, add the onion, jalapeno and garlic. Cook 3 to 4 minutes or until the onion is somewhat translucent.

2Add the zucchini and sauté for another 1 to 2 minutes to soften.

the valve sealed. Set to high pressure for 12 minutes.

3

Pour in the broth, tomato, lime juice, chicken and seasonings; stir well to combine.

4

Hit cancel on the Instant Pot and place the lid with

Serves 4 | Prep Time 10 mins

5Allow to come to pressure and cook. Quick-release the pressure and carefully remove the lid. Use a meat thermometer to ensure the chicken is 165. Set to sauté for longer if needed. Pull the chicken out and shred with two forks. Add back to the soup and stir.

6Serve topped with cilantro, avocado and additional lime juice to taste.

3 tbs Butter, separated

1 lb Shrimp, medium or large, peeled and deveined

3 tsp Salt and pepper

2 cloves Garlic, minced

¾ cup Heavy cream

½ cup Parmesan cheese, grated

1 cup Cherry tomatoes, halved

2 tbs Fresh parsley, chopped

3 large Zucchini, spiralized

Shrimp

Zucchini Pasta

This delicious meal is a Whole30, gluten-free (and of course lowcarb) version of shrimp scampi and linguini. Replace traditional pasta with zucchini noodles/pasta for a veggie-packed and nutritious meal.

1Heat a large skillet over medium heat. Melt 1 tablespoon butter and add shrimp. Season with salt and pepper.

2Cook until shrimp are pink and opaque, 2 to 3 minutes per side. Remove shrimp.

Serves 3-4 | Prep Time 10 mins

3In the same skillet, add remaining butter and garlic. Cook 1 minute and add heavy cream.

4Add shrimp and zucchini to the pan. Toss and serve immediately garnished with saved parsley.

Meatless Crumble Lasagna

Our selection of vegan meat substitutes has grown rapidly over the last several years, with better textures and more flavors than ever.

10 oz

Plant-based “ground meat” crumble

1 clove Garlic, minced

½ cup Vegan milk, plain, unsweetened

2 cups Marinara sauce

8 oz Lasagna noodles broken into 1½ inch pieces (each noodle should be broken into about 5 pieces)

1 tbs Nutritional yeast

1 cup Water

1 lg handful Spinach, chopped

½ tsp Salt

Overflowing ½ cup Vegan mozzarella

Grated Vegan parmesan cheese

Fresh cracked black pepper

1Sauté the beefy crumble in a 12-inch skillet according to package instructions.

2Add garlic clove, sauté for another 30 seconds.

3Add milk, marinara, noodles, nutritional yeast and water, spreading out the noodles so they are mostly covered in liquid.

4Bring to boil, cover, and lower the heat to a high simmer at medium-low heat. Simmer for 20 minutes,

stirring three times

5Add mozzarella; stir to combine, cover and simmer for another 5 minutes. Check noodles for doneness, if they aren’t cooked through simmer for another 5 minutes.

6When done, throw in the spinach, salt and pepper, stir to combine and cook until the spinach is wilted. Finish with grated parmesan cheese and serve.

Serves 3-4 | Prep Time 25-30 mins

2 cloves Garlic, minced

2 tbs Lime juice

3 tbs Olive oil

1¼ tbs Chili powder

½ tsp Onion powder

1 lb Chicken thighs, boneless, skinless or skinless chicken breasts

½ tsp Kosher salt and pepper to taste

1 sm Avocado, chopped

1 cup Cotija cheese

1 med Lime, sliced

8 sm Corn or flour tortillas

PICO DE GALLO

½ cup Onion, finely chopped

½ cup Tomato, finely chopped

¼ cup Cilantro, finely chopped

1 sm Jalapeño, finely chopped and deseeded

1 tsp Lime juice

Salt and pepper to taste

Chicken Tacos

These chicken street tacos are made with marinated grilled chicken and are so easy to throw together. The best part is you can marinate the chicken up to six hours in advance. Once you’re ready to eat, just cook the chicken in a pan or on a grill for a quick and satisfying dinner.

1Mix the first five ingredients in a bowl or sealable plastic bag.

2Add chicken to marinade mixture and toss. Cover the bowl or seal the bag and let sit for 20 minutes to 6 hours in the refrigerator.

3Heat a large pan over medium-high heat. Cook chicken 5 to 7 minutes per side to 165˚ and no longer

Serves 4 | Prep Time 45 mins

pink. Remove from heat and cool for five minutes. Then shred or cut into cubes.

4While chicken is cooking, combine all pico de gallo ingredients in a small bowl and stir.

5Heat tortillas and assemble tacos with ¼ cup chicken, pico de gallo, avocado and cheese. Top with a squeeze of lime

Mushroom & Spinach Breakfast

Casserole

If you’re looking for an extrahearty breakfast that can be made ahead and stored in the freezer you can’t do much better than this. This vegetarian recipe includes plenty of eggs and cheese for protein and the powerful nutrient profiles of spinach and mushrooms.

Ham or sausage can be added to boost flavor and protein power.

5 tbs Butter, unsalted divided

1 med Yellow onion, chopped (about 7 ounces)

8 oz Mushrooms, sliced

12 oz Baby spinach

2 cloves Garlic, minced

6 Eggs

16 oz Cottage cheese

12 oz Sharp cheddar cheese, shredded

3 Green onions, sliced

1 tsp Kosher salt

1/2 tsp Black pepper

1Pre-heat oven to 350˚ Use 1 tablespoon butter to grease 13 inches by 9 inches baking dish

2Heat 4 tablespoons butter in a large skillet or sauté pan; sauté yellow onion and mushrooms for about 3 to 4 minutes until onions are translucent and mushrooms are soft. Add garlic and sauté 1 minute.

3Add spinach, a handful at a time, and sauté. Cover skillet and let spinach wilt, about 5 minutes.

4Let cool, drain excess liquid, and chop more finely.

5In separate bowl whisk eggs, cottage cheese, cheddar cheese, green onions, and salt and pepper. Add cooked spinach and mushroom mix.

6Mix well and pour into baking dish.

7Bake for 45 to 50 minutes or until top is golden brown and center is cooked through.

Serves 8-12 | Prep Time 55-65 mins

health & wellness DIRECTORY

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

Aesthetics & Wellness

Aboost Wellness and Salon

543 W. Gurley St. | Prescott, AZ 86301

www.aboostwellness.com | 928.910.4111

Artisan Aesthetics

212 S. Montezuma St., No. 1 | Prescott, AZ 86305

www.artisanaesthetics.com | 928.515.3096

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

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.cardiaccare.info | 928.759.7009

Prescott Cardiology

804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301

www.prescottcardio.com | 928.776.0601

Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301

www.azheartrhythmcenter.com | 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 928.776.4663

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

Dentistry

89A Dental Care PLLC 6455 N. Viewpoint Dr., Ste. 600

Aspen Dental - Prescott Valley 7584 E. state Route 69 Prescott Valley, AZ 86314

877.204.6759 Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314

928.277.0076

Carlisi Restorative Dentistry

919 12th Pl. | Prescott, AZ 86305

www.drbobdds.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 E. 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, No. 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. 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

Dietitian & Diabetes Care

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

Dietitian Nutritionist

EON Consulting

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

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 state Route 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

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

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 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 St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

Prescott Naturopathic Medical Group 810 W. Gurley St. | 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

James-Marco Health

3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.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 Route 69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Fornara Eye Center

1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.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

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

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

www.prescottpediatrictherapy.com 928.771.9327

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586

Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843

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. state Route 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

Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667

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

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

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 Dr. | 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 state Route 69

Dewey-Humboldt, AZ 86327

www.optimamedicalaz.com | 928.772.1673

Optima Medical 901 state Route 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

Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301

www.spectrumhealthcare-group.com

877.634.7333

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com

877.634.7333

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

Vitality Care Center

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 St., Unit C | Prescott, AZ 86305

www.canyoncrossingrecovery.com

800.651.7254

Surgical Center

Urology

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301

928.445.7085

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

Q&A Jion Sommer,

LIVING PROOF NATURALLY, WHOLE FOOD PLANT-BASED HEALTH COACH, MEDITATION TEACHER & REIKI PRACTITIONER

and I began to heal. I started Living Proof Naturally because I AM LIVING PROOF! It is my hearts work to share my journey and knowledge to inspire you to live a healthy life, to heal, to laugh and to love. Love yourself enough to start your healing journey. You matter! Start today because if I can do it, so can you! I believe in you and I now live a life I never dreamed possible.

WHAT ARE YOUR PRACTICES TO KEEP

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

Self-care is every day — all day — eating a whole food plant-based diet, daily walks with my dog Tara, meditation practice, gratitude for my mind, body and spirit, singing and dancing in my kitchen when I cook, making time for all the amazing people in my life, having fun and laughter, lots of laughter!

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

For me, a healthy lifestyle is all encompassing including:

Physical: Whole food plant-based nutrition, exercise you enjoy, restorative sleep, stress management (meditation, walks, qigong). You also need to give and receive love and compassion, forgiveness, laughter and happiness.

Spiritual: Meditation, spiritual practices, inner calmness, trust in your inner knowing.

Emotional: Meditation practice to calm the mind and

transform negative emotions. Hiking in nature, friends to talk things over with.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I was sick for decades with Lupus, Multiple Sclerosis, and more and was on Maggie’s Hospice & Palliative care for three years.

I saw a nutritionist who changed my diet to whole food plant-based, removed gluten and healed my gut. I went off all pharmaceuticals and supported my body with holistic modalities

YOURSELF, YOUR FAMILY HEALTHY?

I’ve been a Buddhist meditation practitioner for over 25 years. I teach both walking and sitting meditation and find it to be my most valuable regular practice to keep my body, mind & spirit healthy in every way. When I moved back to Prescott in 2005, I found my home at the Garchen Buddhist Institute in Chino Valley. I began, and continue to study and practice, as a student of both Garchen Rinpoche and Lopon Barbara DuBois.

WHAT ARE YOUR BIGGEST HEALTH AND WELLNESS TIPS?

Start now. Make a healthy meal choice, take a walk, start meditating just five minutes every day, forgive yourself or someone else, be grateful, love fully — now!

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

I am currently enrolled at Cornell University. I am studying to complete the Whole Food Plant-based Nutrition Certification program by T. Colin Campbell Center for Nutrition Studies.

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

Dr. Derek Hewitt (928) 778-9190

Dr. Mark Strasser (928) 778-9190

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