Prescott Healthy Living - VOL. 4, NO. 4

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.

Your Calm

CAN TAME THE STORM

No matter who or where we are, we are going to encounter some turbulence and stress in life; recognizing April as Stress Awareness Month hardly seems necessary.

But its goal is to make us more aware of the ways we can minimize stress, whether by sinking into a bubble bath or climbing Granite Mountain. Both are valid approaches.

In this issue we’re focusing on ways to relax and find inner peace, which helps us to control the adrenaline and other chemicals that flood our brains when we are under stress, turning toxic when they overstay their welcome.

Inside, we explain why relaxation is so important to our well-being and list 25 ways we can attain it. Our local experts weigh in on how to help babies and small children learn to self-soothe, what IV vitamin therapies may be able to help us, and how massage, music, pets and even dentists can aid our efforts to relax.

We also cover other ways to stay fit and renew and nourish ourselves — just as we do every month!

Be well,

Laurie Associate Publisher

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

Julie Turetzky, Director of Public Relations

Jacey Bailey, Executive Sales & Marketing Assistant

Jenna Leatherman, Executive Sales & Marketing Assistant

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Jennifer Hunter, Digital Media Representative

EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

OPERATIONS

Bea Lueck, Vice President

Terry Scheib, Delivery Manager

COMMENTS & IDEAS editor@roxco.com

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VICE-PRESIDENT, OPERATIONS

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!

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.

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.

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

Jion Summer

Jion Sommer, Whole Food Plant-based Health Coach, Reiki Practitioner & Meditation Teacher, Owner, Living Proof

Naturally

Jion Sommer found wellness from lupus and MS through a whole food plant-based (WFPB) diet. On her journey she found her heart’s work teaching others the path to healing with a WFPB diet, meditation and Reiki restoring balance and harmony.

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.

Relaxation FEATURE

is Vital

for Relieving KILLER STRESS

by Blake Herzog

Stressful situations are more harmful to us than many people realize.

The “fight or flight” response gives us the energy we need to handle troubling situations. It raises our heart rate and sends more oxygen to our brain and muscles and sends out chemicals that lead to inflammation, which ideally reverts to a more neutral, healthful balance as soon as the stress dissipates.

But when it doesn’t, either because we’re experiencing prolonged stress — our reaction to it lasts well beyond the stressful moment — or we have an excessive response to occasions that should not be overly taxing, the chemicals and inflammation can cause headaches, fatigue, anxiety, depression.

In the long run it can contribute to heart disease, dementia, IBS (irritable bowel syndrome) and other chronic illnesses.

Alternative practices include meditation, yoga, tai chi or breathwork, or less formal routes to relaxation such as socializing or light exercise.

We can reap numerous benefits from controlling our response to stress, in the near term and far into the future:

LOWERING BLOOD PRESSURE

As we learn to relax and stop our bodies from overreacting to every annoyance and bump in the road, our heart rate slows down, which reduces the force at which our blood is coursing through our veins.

This reduces our blood pressure, which in turn reduces our risk of heart attack, stroke, aneurysm, kidney problems and other issues if the high blood pressure is not treated.

REDUCING ANXIETY SYMPTOMS

Those who are prone to feeling anxious or have an anxiety disorder need to be especially conscientious about developing relaxation skills. Anxiety is a prolonged or unwarranted reaction to stress, so they’re particularly vulnerable to the harmful effects of stress, not to mention its impact on their mental health.

IMPROVING SLEEP

Stress can contribute to insomnia and other sleep disruptions, so calming the activity in our minds, especially in the evening, can be a big assist for getting the amount you need to function at your best.

Meditation in particular has been shown to be helpful for calming the mind because it can increase serotonin and melatonin. However, research has shown that meditation can worsen the same health issues it is known to help, like anxiety and depression. Be aware of how you feel while meditating and stop if you become more anxious.

EASING DIGESTION

Our digestive tracts are especially vulnerable to stress. It’s one of the systems that the fight or flight response draws energy from to handle situations that appear to be an imminent threat, slowing or even shutting down the digestive process.

Learning how to relax can prevent or reduce Crohn’s disease, GERD, gastritis and ulcers. Stress can also spike blood sugar levels.

LESSENING PAIN

Meditation and mindfulness can help some people suffering chronic pain to control their response to the sensation and reduce their sensitivity to it.

Recent studies suggest that over time, meditation can affect our brains in ways that reduce our sensitivity to pain and activate neural mechanisms that reduce our cognitive engagement with pain.

Relax to

Facilitate Good Health

“Relax! Relaxation helps your body repel illness, it allows your qi and blood to flow smoothly, it harmonizes the sinews and vessels, balances the five internal organs, and opens the triple burners — how can any disease invade your body?”

—Cheng Man Ch’ing

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

Cheng Man Ch’ing is expressing something through the lens of Chinese philosophy and medicine that is universally expressed in many cultures.

He is speaking in the context of tai chi, but therapeutic relaxation can come through many practices — meditation, yoga, massage, art, music, dance, cooking, connecting with nature, connecting with others in a meaningful way.

The trick is that it be something you love and something you can bring

your full presence to. Presence is powerful, and presence is a practice.

It is important to note that the important health outcome from any of these practices comes from the balancing of the functions of the body through the relaxation effect. I’ll give a couple of personal examples.

I started playing music as a young child and never stopped. Playing jazz has been my constant companion through all the twists and turns of a very full life. Playing flute and saxophone has given me

a constant daily breathwork practice, along with the single-pointed focus of playing music — presence! No matter how stressful the different periods of my life, the practice of playing music always relaxed my mind and body, which I am certain kept me healthy.

In the mid-1990s, I started my practice as a massage therapist. Presence was the primary focus of my training in massage and bodywork, and this was truly a gift. To relax into presence, and to bring that focus to every session, made massage a joy to give.

I quickly realized it felt as good to give a massage session as it did to receive a session. I truly believe this kind of practice promotes a long and healthy life.

Playing music and practicing massage and bodywork are the joyful practices that have brought peace and relaxation to my mind and body all of my life. If we find the practices that bring each of us joy, peace and relaxation, we can all experience better health and a better quality of life — how can any disease invade your body!

Practice What Relieves

Stress & Tension YOUR

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

Relaxation these days seems harder and harder to find. Especially for the entrepreneurs, the working moms, the overworked dads, etc.

Our world is so fastpaced and surrounded by so much technology and instant gratification that we really need to slow down and find our inner peace. We need to know what grounds us, what relaxes us.

So many of us are in the rat race that we can’t wait for that vacation, can’t wait for the weekend, etc., but I think we should really find a way to constantly

live in the now. Try and find small wins for relaxation throughout your days. Maybe it’s a neighborhood walk, swapping a workout in the gym for a hike outside in nature, maybe it’s a movie at night, a hot bath, 20 minutes of quiet time or even journaling.

MasterClass suggests increasing relaxation while decreasing stress by slowing down. And ways to do that?

* Do a puzzle.

* Establish a morning routine

that eases the start of your day (meditation, exercise, choosing your work clothes the night before, for example).

* Make a to-do list to help you decide what to do when.

* Pay attention. Be present. Practice slowness at points in your day.

* Listen to a podcast that supports your desire to relax, whether a self-help guide or one on a topic you enjoy.

* Put down your smartphone; spend less time searching your email.

* Practice gratitude.

* Read.

* Set boundaries.

* Stop multitasking.

When I think of relaxing, I think of slowing down, clearing my mind space and letting my body just be. Nothing wrong with planning time to relax and refuel your mental and physical body.

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Here’s When to

Skip a Workout

by Valerie Demetros

If you’re like most people, you can probably think of a reason not to work out just about every day. Maybe the sofa is just too comfortable, or you’re a bit sore or you just want to sleep in.

Most of the time, those reasons are not good enough to keep you from your workout and you feel better after going. But every so often a legitimate reason pops up.

Here are a few reasons to consider staying home or at the very least taking it easy at the gym.

INJURY

If your knee is aching or your back is twinging, don’t ignore it. Take a break and allow yourself to heal. The last thing you want to do is make an injury worse.

POST-SURGERY

You certainly need to skip a workout if you just had

surgery or even serious dental work. Ask your doctor when it’s safe to hit the gym again.

ILLNESS

Depending how sick you are, you may be able to do a light workout, but don’t push your body. You’re more likely to become worse instead of better.

Consider the “neck up” rule. If you only have symptoms like a runny nose or sore throat, you may benefit from a workout. But only if you are not exhausted or fatigued.

SORENESS

If you’re just a bit sore after a rough workout, exercise may help you recover. But if you are extremely sore or feeling pain, then consider giving your body a rest.

POST-WAXING

If you just got a bikini wax, consider taking a

rest. Excessive friction is not your friend right now. Take a pass on spin class, running and tight clothes. Lighter exercises in loose clothing are better alternatives.

HANGOVER

If you find yourself with a bad hangover, you may want to consider staying home or at least making it a low-intensity workout. Your motor skills may not be up to par, which increases your risk of injury. Drink plenty of water, and how about just a nice long walk?

SELF-CARE

If none of these reasons apply, listen to your body and take a day off if you truly feel you need it. Just as your body needs a break, so does your mind. If you have been faithfully working out and just need a break, take it. Self-care is important.

Post-Workout Fatigue

When you finish a workout and head home, you should feel energized. But if you become overtired, your muscles scream with soreness and your body aches more than it should, you have just discovered post-workout fatigue.

If this sounds like something you have experienced, here are a few things you can do to prevent it:

HYDRATE

This one should be a nobrainer. Drinking water throughout the day, and especially when working out, is crucial. Drink 10 to 12, 8-ounce glasses of water daily at least.

EAT WELL

Eating a balanced diet is rule No. 1. Your daily diet should include proteins, fruits, vegetables and carbs. Depending on how much you exercise, how much of each will vary. Generally, protein should account for about 20% to 30% of your calories and healthy fats should take up about 10% to 15%. Avoid workouts on a full stomach, but eat a light meal or snack two hours before working out. After your workout,

eat a meal high in protein within an hour to aid muscle recovery.

SLEEP

If you’re already tired before you start working out, you’re setting yourself up for fatigue. Lack of sleep can increase your risk of injury as

well as determine how well you recover once you finish a workout. Aim for at least seven hours a night to repair and reset your body.

EXERCISE WISELY

Overdoing it during a workout can lead to excessive fatigue

afterward. Make sure you aren’t pushing past your limits.

The best way to avoid overdoing it is trying to find the right intensity that leaves you feeling accomplished and energized after a workout rather than spent and exhausted.

Wander the Wonder OF WATSON WOODS

by Blake Herzog

The trails within Watson Woods Riparian Preserve are unique in their beauty and abundant wildlife habitat, but also because they’re managed by Prescott Creeks . It’s nonprofit active throughout Yavapai County, but which may best be known for its restoration and maintenance of this idyllic stretch of Granite Creek, just south of Watson Lake.

It’s shaded by towering willows and cottonwoods along with elm and ash, many planted less than 30 years ago by volunteers. Its 2-mile network of interpretive trails is a marvelously lush space for visitors of all ages to learn about riparian environments, with informative yet unobtrusive signs describing plant and animal species as well as basic concepts about streams and streamside environments.

There are two loop trails in the preserve linked by a connector path that dives underneath busy Prescott Lakes Parkway.

The primary entrance is off the Peavine trailhead parking — a series of earthen steps supported by logs takes you down to the information board. Heading to your right takes you to the North Loop Trail, under impressive cottonwoods that arch over your path.

You’ll come to two footbridges with signs indicating they lead to the larger Prescott Mile High Trail System, first a low bridge near a spur trail that runs northeast to the Peavine Trail and then a longer straight bridge crossing Granite Creek and connecting to the Lower Granite Creek Discovery Trail. Turning south just before the red bridge will complete Watson Woods’ north loop.

There is a second entrance off Highway 89 at Rosser Street where you can park and walk the South Loop Trail. This narrow singletrack path is more straightforward, has a less developed feel and may not be suitable for very young hikers.

WATSON WOODS RIPARIAN PRESERVE TRAILS

The 126-acre preserve on land owned by the City of Prescott has been under the management of the Prescott Creeks nonprofit organization since its start in 1995. Volunteers set out to recreate a section of a 4-mile-long forest of cottonwood and willow trees that once formed a cathedral-like ceiling over Granite Creek between what is now Watson Lake and downtown Prescott.

They relocated four channels of the creek and planted hundreds of cottonwood branches, and continued care has allowed the site to flourish as an oasis for birds, wildlife and nature lovers.

To reach Watson Woods from downtown Prescott, take Gurley Street east to state Route 89 and turn north. To reach the southern entrance turn right at Rosser Street and park in the dirt lot. To get to the main entrance, continue north to Prescott Lakes Parkway and turn right, crossing through the woods and turning left at Sundog Ranch Road. Turn left again at the blue sign pointing to the trail access parking for the Prescott Peavine Trail. The Watson Woods entrance is straight ahead.

Parking fees: None at the south entrance, $3 at the Peavine parking lot. $2 suggested donation to riparian preserve. Uses: Hiking, mountain biking

Distance: 2 miles

Level of difficulty: Easy

Elevation: 5,166 feet to 5,198 feet

Photo: Karen Shaw

| Map: City of Prescott

Time to Heat Up

your Yoga Workout?

Most people are familiar with yoga and its benefits. In recent years, hot yoga has become popular and although it offers the same benefits as traditional yoga, hot yoga can give your heart, lungs and muscles an even greater, more intense workout.

What is hot yoga?

Hot yoga is essentially just yoga in a room heated above normal room temperature. This is usually 90° to 100°F. Classes usually include music and interaction with the instructor.

Hot yoga is practiced in a similar way to standard yoga, incorporating a range of poses. The high temperature induces more sweating than traditional yoga, so stay hydrated.

Hot yoga benefits include:

FLEXIBILITY

The higher temperature of the room means your muscles loosen up quickly. One study found that after eight weeks, hot yoga participants had greater flexibility in their lower back, shoulders and hamstrings.

CARDIOVASCULAR

Working out in high heat increases your heart rate and your body works harder.

Hot yoga is more strenuous and burns more calories than a traditional yoga class.

BONE DENSITY

You are building bone density while supporting your weight during a yoga pose. A 2014 study found that a group of premenopausal women who practiced hot yoga for five years increased the bone density in their necks, hips and lower backs.

SLEEP

One sleep study found that hot yoga participants tended to fall asleep faster and if they awakened, they stayed awake for shorter periods.

Hot yoga isn’t for everyone.

If you have heart problems or breathing issues, you may want to check with your doctor first. Stay hydrated during the workout, wear lightweight clothing and pay attention to how you feel. If you get dizzy or lightheaded, leave the room and cool off.

Recognize THE IMPORTANCE OF

by Heather Burgoyne, Owner, Soar Pilates

Active Aging

As we begin to age, it becomes extremely important to keep our bodies active and moving.

It may come as a surprise, but when we hit middle age, our bodies start to shift. Our metabolisms slow, our muscles weaken and become more of a challenge to build, and our balance and agility start to fail from the level we’re used to.

The worse thing we can do is look at these symptoms and think to ourselves, well, that’s just part of aging and let it run its course. There have been numerous studies showing physical activity has a positive effect on these issues making it one of the most important things we can do to remain healthy and strong.

Even if one has never worked out a day in their life, starting a healthy habit of exercise can do wonders. Be it going to a gym and working with a trainer, walking or hiking around your neighborhood or

perhaps my favorite, finding a Pilates studio that can create a program designed around your needs.

Pilates can provide exercises as simple as using your own body weight and a mat. Pilates also has numerous pieces of specialized equipment that have been designed with spring weights that provide low impact on the joints and work in conjunction with building strength and flexibility.

Using the Pilates method, and having the guide of

an instructor, will instantly provide body awareness. The method will highlight imbalances in the body as to which side is stronger and more dominant to its weaker counterpart, which allows us to rebalance the body to work in harmony.

It will showcase range of motion not only in our joints, but also in the flexibility of the muscles where we can gently begin to open and release tension. The Pilates method also fires mental alertness due to the

coordination of movements, motor planning and the connection to our breath while performing exercises.

Most of us who are aging (again I am speaking from middle age and beyond) have the capability to remarkably increase our physical wellbeing. All we need is the awareness that we can begin at any age and the commitment to ourselves to keep moving.

At the end of the day, movement is the greatest medicine we have access to at any time.

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.

Build More StrengthStanding-Core Moves

Core strength is vital to every functional movement you make, whether it’s sitting, walking, lifting, running, playing sports or doing virtually anything else that requires you to stand or sit upright.

But many classic core-strengthening exercises like crunches, most versions of planking, ab presses and “Superman” stretches have you on the floor. These moves have a long-established record of improving core stability but can make focusing on this crucial group of muscles monotonous and create problems for those who have issues getting down and up from the floor. Add in these standing exercises to train your abs, glutes, obliques, extensors and other muscles you need to move efficiently and gracefully through your daily life:

SINGLE-LEG SPRINT

1. Start in a low lunge position with your right knee bent, your left leg straight behind you, and your arms at your sides at a 90-degree angle. Lean over until your chest is over your right thigh.

2. Use your core to lift your left knee toward your chest and return it back to the floor behind you, swinging your arms like you’re running. Keep your moving leg in sync with your opposite arm for better balance.

3. Do 20 reps, then switch sides and repeat.

STANDING MARCH WITH TWIST

1. Stand with your feet hip-width apart, arms behind your head, and abs engaged.

2. Bring your right elbow to your left knee as you twist through your waist, then return to the starting position and repeat on the opposite side. Try to use your core muscles instead of leg muscles

to lift your knee by squeezing your obliques.

3. Continue to alternate sides for 1 minute.

STANDING SIDE BEND WITH DUMBBELL

1. Stand with your feet hip-width apart. Hold a dumbbell or kettlebell you can safely manage in one hand. Place your free arm on your waist.

2. Bend from your waist toward the side you’re holding the weights. Engage your core to pull your torso back upright.

3. Alternate each side for one minute. Once you’ve mastered this movement, try lifting a dumbbell overhead with both hands and doing more side bends.

Local EVENTS

APRIL 1

NAZ Wranglers vs. Vegas Knight Hawks

Findlay Toyota Center

6:05 p.m.

APRIL 16

NAZ Wranglers vs. San Diego Strike Force

Findlay Toyota Center 3:05 p.m.

APRIL 21

Yavapai Bottle Gas Mile High

PBR - Touring Pro Division

Findlay Toyota Center 7:30 p.m.

APRIL 28

Whiskey Off Road - Mountain Bike Event Downtown Prescott

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

Photo: Laurie Fisher

Self-Soothing in Childhood

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

Even our wee little ones are learning how to self-soothe.

You may notice that as time goes on, your child cries less frequently, can sleep through the night without major fuss and can fall to sleep all by themselves. This means that your baby is self-soothing. Parents will typically begin to notice these changes as early as 6 months.

Baby self-soothing techniques can include swaddling, rocking, singing a lullaby, using white noise and providing a lowstimulation environment.

Just like babies, kids work on developing selfsoothing skills over time. There may be instances when your child excels at remaining calm and has a total meltdown in others. This is where these self-soothing ideas come into play.

Use your imagination. Who doesn’t want a little TLC after a stressful event or day? Teach your child to imagine a favorite place. It could be a beach or their favorite place at home.

Whenever they feel angered, saddened or distressed, remind them to check in with their happy place.

Find a quick move. Some kids do better with movement than visualizations. If difficult emotions or situations appear, have them do their “quick move” to get the heart pumping and to dislodge some negative emotions.

A quick move could be anything from spinning around to doing a silly dance. Shaking it out is a great way to improve feelings right at the moment. Physical activity, in general, can have positive effects on emotional regulation.

Splash your face. Sometimes in times of stress, altering our sensory experience is enough to turn our emotions around. Splashing water on the face is a handy self-soothing technique.

Name five. A little gratitude can go a long way to selfsoothe. Task your kiddo in naming five things and/or activities they love or look forward to doing. Listing favorites can self-soothe the mind and generate feelings of gratitude.

Trouble in paradise. From problems big to

small, we all develop ways to cope and manage the situation at hand. However, we don’t always learn appropriate and helpful ways to overcome some of life’s greatest conundrums.

Some problematic self-soothing techniques include thumb-sucking, skin-picking, hair-pulling or substance abuse. It’s important to help your child identify calming techniques as early as possible so they can turn to helpful and appropriate behaviors when faced with troublesome circumstances

25 Ways to RelaxWHEN

YOU’RE STRESSED OUT

1. Write a list of 10 things you’re grateful for.

2. Go out for a walk with a family member or pet.

3. Create and listen to a playlist of calming songs.

4. Spend time on your most relaxing hobby.

5. Meditate — you should try it at least once if you haven’t already.

6. Make sure you get enough sleep.

7. Step into your favorite workout.

8. Call up an old friend.

9. Give “box breathing” a try. (Four counts inhale, four holding breath, four exhaling, four holding after exhale.)

10. Read your favorite book or that new one you haven’t gotten around to.

11. Load a soothing essential oil into your diffuser and switch it on.

12. Draw a repetitive pattern on a scrap of paper, such as figure eights.

13. Stretch, especially those tense muscles that are starting to hurt.

14. Spend some time in nature, or as close to it as you can.

15. Light a few candles.

16. Drink a cup of warming tea

17. Keep a journal about what’s stressing you and how you can relieve or resolve the issues.

18. Bake your favorite treats for yourself, family and friends.

19. Visualize yourself in a calming, serene environment.

20. Dance to your favorite song.

21. Take a nap.

22. Cud dle your partner and/or pet

23. Dis connect from all your screens for as long as you’re able

24. Spe nd 30 minutes doing yoga

25. When all else fails — retail therapy!

Seriously, Laughter

IS THE BEST MEDICINE

by E.J. Jones, MS, LISAC

The saying “Laughter is the best medicine” is something we have all heard. Chortling, guffawing, snickering, snorting, laughing silently, bursting out loudly with laughter — these all can benefit the body, mind and soul.

It is documented that 1 minute of deep belly laughter is the equivalent of 10 minutes of jogging or rowing — and it is a lot more fun!

L aughter yoga has such benefits, especially when practiced on a regular basis. Other benefits include: boosting the immune system; improving circulation; relieving stress, depression and anxiety; improving respiration, digestion, elimination and sleep

It serves as a natural pain killer through the release of chemicals in the brain; lowering blood pressure; losing weight; increasing productivity; helping control diabetes; and aiding in cancer treatment.

Laughter also helps with facial tone and is a scalpel-free facelift!

Dr. Madan Kataria, cofounder of the Laughter Yoga Global Movement, states, “Laughter yoga may not solve our problems, but it can change how we approach them.”

Born in Mohrewala, India, he experienced grim times in his life. In 1995, after seeing people around him not laughing or even smiling, Dr. Kataria researched the effects of laughter on the body and wrote for a medical magazine presenting scientific documentation supporting the health benefits of laughter. After realizing how important laughter is to one’s health, Dr. Kataria and his wife gathered five people in a park in Mumbai

and shared jokes. Others joined the group, and soon the numbers grew and the jokes became stale or offensive. Several members threatened to leave the group, which inspired Dr. Kataria to create a way to make it more fun and the laughter contagious.

Today there are thousands of laughter clubs in over 70 countries, and individuals can laugh over the phone, on Skype and with others on the radio.

Evidence shows that the body does not know the difference between fake laughter and genuine laughter. As group members make eye contact while doing the exercises and laughing together in childlike playfulness, the laughter becomes contagious. There is no bending and twisting like a pretzel, and participants laugh for absolutely no reason.

Laughter is a powerful tool for healing, boosting energy, connecting socially, and overall wellness. With laughter affecting how we think, feel and behave, it is seriously time to recognize that laughter is indeed the best medicine — and it is free.

THE KEY TO Pets, Relaxation!

by Loree Walden, Marketing Manager, Yavapai Humane Society

Relaxation is defined as: The state of being free from tension and anxiety.

It’s not always an easy thing to accomplish in our busy lives; between our jobs, families and responsibilities, it’s hard to take the time to just “be.”

Sometimes we just need to take a life lesson from a dog. Relax, put your paws up and take a snooze!

The best way for me to relax is to cozy up on the couch with my animals. One cat in my lap where I can pet him, my dog curled up at my feet and the other cat up on the top of the couch. I ask Alexa to play some smooth jazz, light a candle, grab a cup of hot tea and voila, I can just “be.”

It’s been said that petting an animal is as therapeutic as meditation and can quickly help lower blood pressure. It’s hard to feel tension or anxiety with animals around you so I guess you could say they are the key to relaxation, at least they are for me.

They’re not worried about my deadlines at work, the bills that need to be paid, the house that needs to

be cleaned; they just want to lay there with me and relax. Before long they’re all asleep, and I’m looking at them and thinking how lucky and blessed I am to have such great “therapists.”

Of course, reality always sets in, and I know I have to get up and get back to the real world. I’ll go to move my cat off my lap and he looks at me like, “you’re not going anywhere lady… we’re not done here and whatever you have to do, can wait!” He’s right, and there I sit; it feels so good!

Even taking my dog for a walk is relaxing. Taking a break from the computer and talking to her as we walk is very therapeutic. I come back feeling refreshed and ready to get back to work.

Life is about balance. You don’t always have to get things done. Sometimes it’s perfectly OK, and necessary, to shut down, kick back and relax.

If you’re looking for a furry friend to help you do just that, visit www. yavapaihumane.org and check out the precious animals who need you as much as you need them.

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

Nurture the

Mind-Body Connection

by Valerie Demetros

Your body is a sophisticated machine with a powerful network that connects your brain to your gut, and more.

T he mind-body connection asserts that your thoughts, feelings, beliefs and attitudes can positively or negatively affect you biologically. Put simply, your physical body and mental activity are intimately tied together. Problems start when faced with chronic stress, causing your body to activate its “fight, flight, freeze” response. This can happen because of chronically stressful situations or seeing multiple situations as stressful. This repeated activation of your emergency response system can have a big impact on your body.

If you want to continue to be healthy, and cultivate a healthy mind-body connection, there are a few things you can do.

T he first is a no-brainer because it affects so many aspects of your physical health — get some sleep. Six to eight hours should do it, but make it a healthy sleep. Fall asleep after getting exercise and reading, not after a few cocktails.

A nother positive connection starts with exercise. Many studies show that people who exercise regularly report less stress and a more conscious understanding of their feelings. This directly leads to a healthier body and less stress.

T his doesn’t mean you have to start lifting weights every day at the gym (unless you want to).

Just walking more and stretching each day can make a world of difference.

A nd if you are walking, get off the treadmill and get outside. Not only do you soak up some muchneeded vitamin D, but the outdoors and fresh air can connect you back to reality.

Take the dog for a walk or meet up with a friend. You’re doing your heart good as well as your mental health. And remember to stay hydrated to avoid feeling stressed and cranky.

If you’re feeling frazzled and haven’t been well, consider giving your body a bit of pampering.

Make an appointment for a massage, which reduces stress and improves blood circulation. You can also try a bit of acupuncture, acupressure or just find a hot tub

and relax. Pampering can even include a pedicure or a facial. Just do something nice for yourself and connect to feeling good. This can lead to better health by lowering your stress level.

Finally, spend some time with people who make you happy. Let them boost your mood just by being around. Laughing can stimulate your lungs and heart, as well as your mental health.

T he mind-body connection can feel somewhat abstract to some, but there are many ways to strengthen that connection.

A nyone who has added stress can attest to the toll it takes on your physical health. Take care of both.

FIGHT the Rigors

of Stress

April is National Stress Awareness Month, which means it just may be time to look at your stress levels and what you can do to relieve some of the stress in your life.

There is no single description for stress, but it is mainly physical, mental or emotional strain or tension. Of course, not all stress is bad. A certain amount of stress is beneficial for people to feel creative and energetic.

When stress becomes overwhelming and prolonged, it’s time to try and relieve it. Long-term stress can damage your physical and mental health.

When stressed, an impulse is relayed to the brain sending signals to the glands and organs to secrete over 1,000 hormones into the bloodstream. Immediately

your muscles tense, breath rate increases, heartbeat quickens, blood pressure rises and blood is shunted from the skin and organs to the muscles, disrupting the brain and the digestive system.

First, become aware of your thoughts when you’re stressed. Recognize what triggers your stress response and then plan a coping strategy.

For instance, if you have a long commute to work and get stressed in traffic, consider listening to audio books or music, even taking deep breaths. Get back in control and don’t allow situations to take away your power

and peace of mind.

Meditation is one method that can have long-term positive effects. Research shows that meditation benefits the body and mind by lowering blood pressure, cholesterol, stress and anxiety levels, while increasing happiness, sleep, creativity and self-awareness.

S o much daily stress is self-generated from worry, anger, fear, relationships, money and more. Once you recognize what it is, then it can be addressed.

Make time each day to relax, let go of stress and create balance, whether that’s a short 10-minute meditation or longer.

Things to Know 5 PRP Treatment

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Platelet-rich plasma (PRP) injections are an excellent way to improve skin or hair because they use your own plasma.

WHAT SKIN PROBLEMS CAN PRP ADDRESS?

The main goal of these injections is to make you look younger and have healthier-looking skin. The procedure makes your body produce more collagen and elastin, essential for keeping skin smooth and firm.

The treatment also helps fine lines and wrinkles look less noticeable. If you have acne or rosacea, your provider may also tell you to get PRP injections.

PRP treatments can also help your hair grow back. This type of injection can help your hair grow faster and get thicker by speeding up the healing process in your body.

WHO SHOULD GET PLATELET-RICH PLASMA INJECTIONS?

Because this treatment uses your own plasma, most people will not have

BEFORE PLANNING

any problems. Other treatments, like a laser, may be too harsh. Your provider will go over with you if PRP treatments are best suited for you.

WHAT HAPPENS WHEN PRP IS INJECTED?

At the start of this treatment, a small amount of blood is taken from your arm and put in a centrifuge to separate the plasma from the rest of your blood cells.

After isolating the platelet-rich plasma, your provider will carefully clean the area that they will be injecting. The treated area is then given a topical or local anesthetic. After that, PRP is usually injected into the area with a syringe. A session should only take about 30 minutes.

If you need treatment for a large area or more than one area, expect your appointment to take longer.

WOULD THERE BE A DOWNTIME?

You can return to your

everyday life right after your appointment. You might have redness, swelling, itching or tingling for a few days, but these side effects should disappear.

Before and after your treatment, it’s essential to stay hydrated and use sunscreen daily. Since PRP injections make your body produce more collagen, you might not see results for a few weeks or months as your body heals.

HOW MANY SESSIONS WILL I NEED?

Depending on what you want to achieve, you might need 2-5 sessions for your first treatment. Most of the time, your provider will set them up once a month.

You can expect results to last 9-12 months. After you complete your initial 2-5 sessions, just like most treatments, annual touch up’s are recommended for optimal results.

Learn WHEN TO PAUSE

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

Animals, like bears, intuitively know when to pause (not to be confused with paws), especially come winter when the world slows down, the growth of plants go into slumber and the nights lengthen out This is also a time for humans to take a temporary pause to rest, regroup and refresh our souls, minds and bodies.

Life is full of every emotion: This we all know and have experienced. Our decisions and actions bring on many feelings that rise and fall like the tides of the ocean.

Likewise, all actions bring about a reaction whether positive or negative — there will be a reaction to every action. With this in mind, learning to pause now and then will be more beneficial than you can imagine.

Taking an extra second or two to respond during a conversation with another who is speaking shows respect for the one who is speaking. Before “reacting” to anything whether it be an insult or a compliment pause — this buys you a little time to get past any reflexive tendencies.

A temporary stop — a pause — when we are burning the candle of our lives at both ends becomes necessary when mental, physical and emotional exhaustion begins to set in; not after it has cemented itself into place.

Here lies the catch, learning to recognize when our candle is beginning its burningout-of-control scenario.

B y asking yourself a few questions, you will then be able to decide what action you will take

to rectify your burnout or continue on its path.

* Are you continually feeling exhausted and depleted of all energy?

* Are you feeling more cynical and negative toward your job and others?

* Are you having more heightened emotional responses and irritability?

If you answered “ yes ” to any of the above

questions, you may want to consider taking a “pause”. Just stop what you are doing and take in 10 deep breaths, go for a brisk 15-minute walk, do some deep body stretching for 15 minutes or schedule a self-care session. Quarterly maintenance of the body and nerve systems helps individuals cope and manage the waves of life. So, give your body the inspiration it needs to help itself heal by pausing to regroup and refresh your mind & body & soul.

PRESCOTT RISING Boost Energy

HAPPY DAZE

3 Ways TO RELIEVE TENSION IN YOUR JAW

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

Many people work long hours and are under a lot of stress. This can take its toll on your body, joints and especially your jaw muscles.

If you’ve been feeling tension and tightness in your jaw muscles lately, don’t worry — there are several easy ways to reduce the stress. Here are three tips for reducing stress in the jaw muscles.

Give yourself a massage. Massage is an effective way to reduce tension and stress. There are many exercises to try with a simple search online. For the best relief, however, visit a professional who has a good understanding of the jaw joint (the TMJ) and surrounding muscles including the masseter, pterygoids and temporalis. This could be a chiropractor, dentist, massage therapist or physical therapist.

Try breathwork or meditation to help yourself relax. With your lips together, but your teeth apart, press your tongue gently on the roof of your mouth. Do this while breathing through your nose and actively focus on relaxing different parts of your body such as your head and neck.

Taking time out of your day to practice these relaxation techniques can help reduce tension in the TMJ especially. It can also have a calming effect on both mind and body. Try to incorporate these activities into your daily routine to see maximum results.

Practice proper posture throughout the day. Poor posture puts added strain on our neck and facial muscles that could lead to increased stress in our jaw joints over time if not corrected immediately.

To prevent this from happening, make sure you are sitting up straight with both feet flat on the ground when seated and standing up tall with shoulders back when standing for extended periods of time during the day.

It’s normal to experience some degree of stress from time to time due to our hectic lifestyles and demanding jobs, but that doesn’t mean we have to suffer from painful jaw muscle tension as well.

By following these three tips for reducing tension in the jaw muscles, you should be able to find some much-needed relief so you can focus on what matters most.

Women’s Health & Wellness

Jeanette Pilotte MD, FACOG Denise L. Gallus, PA

WHAT IS EMPOWER-RF?

Empower-RF by InMode is the most advanced multi-functional platform delivering excellent women’s wellness therapies. This versatile in-office system provides neuromuscular re-education for weak pelvic floor muscles, relief from stress, urge, and mixed urinary incontinence and pain, improves blood circulation, targets subdermal adipose tissue, and strengthens abdominal muscles.

BIO IDENTICAL HORMONE REPLACEMENT THERAPY VAGINAL REJUVENATION INCONTINENCE GENITOURINARY SYNDROME OF MENOPAUSE (GSM)

We offer same-day or next-day appointments to ensure that your urgent issues are addressed in a timely manner.

Our clinical staff is also available to perform blood draws in our office for routine and diagnostic testing.

www.whwprescott.com

Jeanette Pilotte MD, FACOG

RELAX!

DON’T DO IT!

by John Murphy, Founder, Make 100 Healthy

Yes, that’s the title of an ’80s hit song. It also illustrates the challenge most of us face. While we yearn to find time to relax, we also feel guilty about it. When does relaxing become laziness?

Am I being selfish trying to relax? These thoughts plague the minds of most hard working, active people. A lot of these feelings come from our upbringing. It’s a badge of honor to work long, hard hours. We live in a fast-paced world, so we are always “on.” But if you burn the candle from both ends you will burn yourself out.

So, drop the guilt and recognize that relaxation is an important aspect of peak performance and consistent results in any endeavor. It’s OK to relax! In fact, it’s crucial to be the best version of yourself.

I can honestly say that I went years without taking the time to relax. I just kept pushing and working hard. I thought that was the essence of being successful.

But, over time, my body would ache, my neck and lower back were tight and I felt fatigued quite a bit. I was overdoing it by not allowing myself time to relax and heal — mentally and physically. Sound familiar?

How can you incorporate relaxation into your life? First, you need to mentally accept that taking time to relax is as important as getting enough sleep. Relaxation is different for each of us. Here are some tips to consider helping you to relax:

* Take a scenic walk or bike ride.

* Find an activity that you love — swimming, yoga, golf, hiking.

* Get a massage at least every four weeks. This will help release stress toxins in your body.

* Meditate and/or pray each day — this practice will give you inner peace and gratitude.

* Sleep in when you feel you need it.

Believe me if you do any of these things, you will feel energized, refreshed and invigorated. Some people immerse themselves reading a good book, others find it relaxing

to help others. Relaxation is truly in the eye of the beholder. It doesn’t matter what you do to relax, but it is very important that you carve some time to just be. Give yourself permission to take care of yourself. You deserve it.

Dentists Deliver Methods

TO COMBAT DENTAL

by Dr. Anson Hooper, DDS, Hooper Family Dental

Relaxation in any facet of life can be challenging to find, but a visit to the dentist can often induce a different level of anxiety than we experience on a daily basis.

When we are faced with a challenge or something we’re afraid of, such as a visit to the dentist, our bodies produce a chemical response that can heighten our emotions and invoke an amplified response.

However, we can train our bodies to work against this anxiety by learning some relaxation techniques.

If you are a mother, you may have learned some relaxation techniques in childbirth classes. In fact, yoga and meditation work well, too, and by practicing these skills at home we are able to better use them in strenuous situations.

As dentists, one of the main relaxation techniques we rely on for patients with dental anxiety is simply communicating with them. In my experience, a lot of people fear the unknown, which can produce dental anxiety. As a dentist, communicating each

step of the appointment or procedure can be helpful in easing nerves.

While these methods are a great starting point for most of us, others need a bit more mediation to achieve the same level of relaxation. The following are some of the options used within dentistry to help patients achieve the relaxation they are looking for:

ANXIETY

Nitrous oxide: Administered as a gas, this is the best approach for people with mild dental anxiety.

Oral sedation: Taken in a tablet form, this provides more anxiety relief. Patients take the tablet before they come to the office so they feel relaxed by the time they get to the office.

IV sedation: As the name states, this is administered

intravenously and the most powerful option for people with high levels of anxiety.

With the right communication and/or use of these adjunctive techniques, even the most stressful of dental visits can be mitigated. In the end, prevention of these situations by practicing good oral hygiene and scheduling routine cleanings is the best way to go!

Simple Hacks

TO BOOST YOUR ENERGY

Hitting an energy slump is never fun. Here are a few simple hacks to get a quick boost:

1. Take a power walk. Just one 20-minute brisk walk can improve energy and focus as much as a cup of coffee.

2. Exercise. Get to the gym and or put on YouTube and move, life weights or dance.

3. Drink water. Drink an 8-ounce glass of water when you feel sluggish. Rehydrate.

4. Es sential oils. Try a fragrance that invigorates you, like peppermint or citrus. Dab some on or use a diffuser.

5. Refuel. You may just be hungry. Just make sure you eat something healthy, like protein and healthy carbs, not a candy bar or ice cream, which will only make you more sluggish in an hour.

6. Li sten to music. Turn on the jams and listen to your favorite music and sing along. You’ll feel energized before you know it.

7. Phone a friend. If you can’t get out to see a friend or don’t have time, make a phone call. Reach out to that friend who makes you laugh and brings out the best in you.

8. Take your vitamins. If you’re not eating a well-balance d diet, you may have low energy due to vitamin deficiencies. Check with your doctor and see what you are missing. Even B12, magnesium and phosphorus can support your energy levels.

9. Do n’t forget coffee. A bit of caffeine never hurts, especially if you’re looking for a quick boost to tackle the laundry or a long walk.

Relaxation Support

IN A WHOLE FOOD

Plant-based Diet

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

Many foods can assist with the relaxation of the body and mind, and they are plentiful in a whole food plant-based diet.

Magnesium and vitamin B are two nutrients that are very supportive for relaxation.

Magnesium is an essential mineral that many Americans, roughly 68%, are deficient in. To produce energy, our bodies require magnesium because it is involved in over 300 biochemical reactions.

It also plays a role in the brain and can affect the way we feel. This is because this mineral is responsible for the activity of the mind, nervous system and endocrine systems. It is also capable of reducing stress hormones.

Plant-based foods that are high in magnesium and should be incorporated into your diet are:

spinach, Swiss chard, dark chocolate, pumpkin seeds, almonds, black beans, avocado, bananas and dried figs.

Vitamin B6, in particular, is especially useful for relaxation because it helps the body produce specific neurotransmitters and aids the body in making the hormones serotonin and norepinephrine, which both regulate moods.

Vitamin B12 is also key because it plays a role in treating nerve and cognitive disorders.

Plant-based foods high in B vitamins that should be incorporated into your diet are: lentils, enriched

grains, asparagus, legumes, dark leafy greens, bananas and nutritional yeast.

Also practicing mindfulness with meditation and walking in nature are profoundly healing to the mind and body and very relaxing. The simple act of sipping some relaxing herbal tea like chamomile is very soothing to the nervous system.

Take time to simply be; take three deep breaths and enjoy the present moment, right here, right now. Ahhhhh … isn’t that better and relaxing?

May all beings benefit.

“We will be more successful in all of our endeavors if we let go of the habit of running all the time, and take little pauses to relax and re-center ourselves. And we’ll also have a lot more joy in living.”

—Thich Nhat Hahn

IN THE MORNING

Being Perky HAS ITS PERKS

There’s a constant push and pull between those who define themselves as “early birds” versus “night owls,” daily routines defined by both genes and habit. Both lifestyles and the people who inhabit them have their advantages and disadvantages.

But most research into the subject has found significant physical and mental health advantages for those who are aligned with the sunrise and can get exercise and a balanced breakfast before moving on to the rest of their day.

If you’re able to shift your schedule forward so you can be up around the same time as the sun, these are some of the things you may gain besides a couple of well-lighted hours.

A HEALTHY WEIGHT

It’s not clear why, but multiple studies have shown that people who rise earlier in the day, roughly between 5 and 7 a.m., tend to have a lower body mass index than those who wake up around 8:30 a.m. or later (night owls are more often defined by when they go to sleep, usually going to bed at midnight or later).

One Northwestern University study found this difference persists independent of nutrition or exercise habits, with earlier exposure to bright light correlated with lower weight.

A PROACTIVE MINDSET

The cliché of the early bird getting the worm does seem to apply here. Waking early and having time to reflect and set goals for the day has been tied to greater success at work and increased confidence, with early birds more likely to agree with statements along the lines of “I am in control of making things happen” and being assertive in their daily interactions. This also holds true in one paper produced at the University of Leipzig studying people who wake at consistent times on workdays and weekends.

BETTER MOODS

Morning people are up to 25% more likely to feel happy and cheerful during the day, in a finding from a University of Toronto study backed up by several others. Other researchers have found that night owls face a 50% higher risk of psychological disorders including depression, anxiety and neuroticism.

Photo By: Ashley Lekan

Photography Fitness Models: Stephanie Miller, Prescott Chamber of Commerce & Crystal Christ, Prescott Chamber of Commerce

IV HydrationReaches Cells Faster

TO RELIEVE STRESS

by Anita

When it comes to managing stress, there are a lot of options — yoga classes, exercise, massages, meditation. But have you ever thought about trying IV vitamin therapy?

When used for relaxation and de-stressing purposes, most people receive an infusion containing minerals like magnesium. This essential nutrient can help reduce stress levels by providing the body with essential elements it needs for proper functioning.

Magnesium plays an important role in many functions within the body, including regulating nerve and muscle function, controlling blood sugar levels and helping create energy from food.

When you are stressed, your body needs more magnesium than usual because it helps keep your hormones balanced and allows your muscles to relax. Low levels of magnesium can lead to anxiety, insomnia, irritability, fatigue, headaches, depression and

other physical symptoms associated with stress.

Magnesium also helps regulate your body’s hormones, including cortisol. This hormone is responsible for triggering your “fight or flight” response when you’re worried or stressed. When your body has higher levels of magnesium, it can better regulate its cortisol levels, helping you stay calm and relaxed.

L astly, magnesium also helps improve sleep quality, which is one of the most important aspects when it comes to managing stress. Poor sleep leads to higher levels of stress during the day because your body isn’t getting enough restorative rest at night.

B y introducing more magnesium into your system through IV

therapy, you can ensure that you get the proper amount of sleep needed to keep those stress levels under control.

IV infusions are a faster way to deliver nutrients directly into the bloodstream compared to oral supplements or food sources. This means that when you choose an IV infusion for stress relief you will feel the effects much sooner than if you were taking a pill or eating foods high in magnesium.

Additionally, since all the vitamins go directly into your bloodstream rather than having to pass through digestion first, this also helps improve absorption rates so more of the nutrients reach the intended target — your cells!

Relaxation is essential for reducing stress and improving overall wellbeing. If you’re looking for a new way to unwind, consider IV therapy. Bonus, it can be administered in the comfort of your own home or office.

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

THESE FOODS SUPPORT

Thyroid Health

by Valerie Demetros

If you have an underactive thyroid, or hypothyroidism, you already know there is no miracle cure. But eating a thyroid-friendly diet can help you manage it and live a healthy life.

Your thyroid, a butterflyshaped gland in your neck, controls your metabolic activities. It produces thyroid hormones that regulate the heart rate and burns calories. An underactive thyroid can leave you tired, depressed and easily gaining weight.

The most common treatment is synthetic thyroid hormone. But certain foods can help your thyroid function at its best and may help you avoid taking higher doses of the thyroid hormone.

Your thyroid needs iodine to produce enough thyroid hormone. If you don’t get enough iodine, you risk hypothyroidism or a goiter (an enlarged thyroid gland).

Iodine is found in table salt, dairy products and seafood. And if you eat enough of these on a regular basis, you’re probably getting enough.

On the other hand, if you cook with Kosher or sea salt and don’t often eat iodine-

rich foods, you may need more. The recommended dietary allowance is 150 mcg. Be aware that more than 1,100 mcg daily can make your thyroid problem worse, so it’s best to monitor your intake.

Consider seafood your thyroid’s best friend. Many types of fish are rich in iodine and other nutrients your body needs to make and use thyroid hormone efficiently. The best are cod, tuna, seaweed, shrimp and other shellfish.

Many types of seaweed are packed with iodine, and some seaweed sheets can have 16 mcg/g to 2,984 mcg/g. Stick to one day of seaweed and sushi per week to be safe. Dairy products contain an average of 85 mcg of iodine per cup, although this can vary slightly. The good news: plain, low-fat or Greek yogurt can make up about 50% of your daily intake of iodine.

A 2013 study published in the International Journal of Health Sciences reported that those with hypothyroidism were more likely to be deficient in vitamin D, so dairy products like yogurt and cheese have the added benefit of vitamin D along

with iodine. Salmon also packs the double kick of iodine and vitamin D.

(If you have Hashimoto’s disease, a common cause of hypothyroidism, getting too much iodine may cause side effects. Check with your physician.)

If you want to make your thyroid happy, eat a few Brazil nuts. Just about eight nuts can provide a huge 544 mcg of selenium, which helps activate the thyroid hormone.

Additional selenium sources include tuna, sardines, cashews, pumpkin seeds and sunflower seeds.

One large egg contains about 16% of your daily iodine and 20% of your daily selenium, according to the National Institutes of Health.

Finally, oysters, Alaskan king crab and lobster are high in zinc, which helps regulate the release of thyroid hormone and absorption. Lean meats like beef and chicken are also good sources.

Not a carnivore? Beans like kidney, garbanzo and baked beans as well as fortified breakfast cereals also are good sources.

Don’t Worry, Be Happy

by Vickie Johnston, Owner and Founder, H2O Health

Remember the old 1988 hit song, “Don’t Worry, Be Happy”?

The catchy tune was a one hit wonder for songwriter/ singer Bobby McFerrin.

Not only was it his sole No. 1 hit, it was his only song to make the Top 100 Chart in his career. 1988 was also the first year a computer- related virus spread extensively across the internet. It affected around 15,000 computers in 15 hours, which back then was most of the internet.

A nother interesting thing that came out in 1988 was the antidepressant Prozac. Today some 40 million people take Prozac, putting it in the top 25 drugs prescribed in the U.S. People worry today like never before and are looking for help to overcome it.

Have things changed that much since 1988?

They have, and yet 1988 doesn’t seem like that long ago for most of us.

Since then, there have been so many changes that cause us excessive, nonstop worry. It’s harder than ever to avoid stress and worry. Currently there are nearly 5 billion users

on the internet. With so much information swirling around us today, it’s no wonder people worry.

I think McFerrin got it right. One of the lines from the song says: “In life we have some trouble, but when you worry you make it double.”

Worrying doesn’t change anything. All it does is rob us of our sleep and peace of mind. I know it’s easier said than done, but if you make your mind go someplace else, it will.

T he mind sees in pictures, so my No. 1 method to stop worrying is to go back to a place in my life that was

relaxing and restful, like a vacation or when you first dated your spouse or love of your life, or maybe the first time you saw your child or grandchild’s sweet little face.

Make your mind go back to a better day. See those pictures in your mind or better yet dig out the old pics and sit and reflect back on better days.

Make your thoughts go where you can find a restful place. We can’t control all the craziness in the world but we can control “our” world!

D on’t let the noise all around us today distract you from taking care of yourself and your world

Be happy, don’t worry!

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

Thumbs Upfor Berries

Berries are one of the most versatile fruits comprising dozens of varieties from the ever-popular strawberry to gooseberry to acai berries. They grow in the wild, in your backyard or even in “towers” you can assemble in your own living room. Besides coming in different shapes, colors and flavors, berries bring another dimension of texture and nutritional value to

meals, snacks, smoothies and desserts.

Many berries are classified as “superfoods,” because they offer a lot of nutritional power packed into relatively small portions. Berries are some of the healthiest foods we can eat, and they are low in calories and high in fiber, vitamin C and antioxidants.

HEALTH BENEFITS

As they are rich in antioxidants, berries are known for many of their health-boosting properties such as preventing cell damage from free radicals (oxidative stress) and reducing the risk of certain diseases such as macular degeneration. They also may help prevent and treat cataracts. In addition, certain berries

are high in vitamin C, which also supports healthy immune function.

BLOOD SUGAR CONTROL

Berries are great alternatives to snacks with added sugar. Another way berries help control blood sugar is by improving the body’s response to the hormone insulin, which helps our cells use the sugar in our blood. As a result, less sugar builds up in our blood, which may also help reduce the risk of Type 2 diabetes. When blood sugar levels remain too high for a long time, it can harm our heart, kidneys, nerves, eyes and more.

HEART HEALTH

Berries are high in soluble fiber, which can bind with harmful cholesterol as

it passes through your intestines, carrying it out as waste, lowering cholesterol levels in the blood. The antioxidants in berries may also help to reduce our risk of heart disease and high blood pressure.

WEIGHT MANAGEMENT

Berries are good sources of fiber. Eating plenty of fiber helps slow down digestion and makes us feel fuller for longer so we eat fewer calories and may lose more weight.

PRACTICAL TIPS:

* Buy berries in season for better value.

* Enjoy sampling various berries.

* Try to eat a few portions of berries a week.

* Add berries to your salads.

* Use berries as healthy breakfast topping.

* Stock up by buying frozen berries.

ASHWAGANDHA:

AN ANCIENT CURE FOR MANY ILLS

It ’s considered to be one of the most powerful rasayanas, or rejuvenating herbs, available and has been used to alleviate many conditions, including the effects of stress, reduced energy and sexual dysfunction.

Check out these potential benefits of ashwagandha, a dietary supplement that can be taken in capsule form or with powders and liquid extracts, which can be mixed into drinks:

RELIEVES ANXIETY AND STRESS

This is probably the most common use for this herb going back millennia, and some modern research finds it has properties that do indeed contribute to reducing your response to stressful situations and more general anxiety.

It appears to affect cortisol and other chemicals released by the brain during stressful episodes and improve sleep when compared to a placebo.

One 2021 review from

Oregon Health and Sciences University and National University of Natural Medicine found ashwagandha holds promise for treating anxiety, depression and insomnia but further research is needed on interactions with other herbs and medicines to establish the right dose.

INCREASES ATHLETIC PERFORMANCE

Ashwagandha was found in multiple small studies to improve maximum oxygen consumption (VO2 max), the highest amount your body can use while exercising. Higher VO2 max is associated with better athletic performance and overall heart and lung function and is considered an important signifier of cardiopulmonary health.

One study also found participants who took ashwagandha also had greater muscle strength after an eight-week training program than those who took a placebo.

LOWERS BLOOD SUGAR LEVELS

Ashwagandha is also being studied for its potential benefits for those with diabetes and high blood sugar.

A 2020 review of 24 studies by independent researchers in India found links to lowered blood sugar, A1C levels, insulin and other key indicators of health in participants with Type 2 diabetes without negative side effects. The authors said the cumulative studies don’t indicate how the herb affects blood sugar and aren’t enough to show conclusive proof of a positive impact but the topic warrants more study.

If you’re at all familiar with ayurvedic medicine, the traditional healing practices of India, you’ve heard of ashwagandha, also called winter cherry or Indian ginseng.

TOMATOES FRESH OFF THE VINE

There’s nothing like tomatoes fresh off the vine. Watters Prescott

VOTED BEST GARDEN CENTER 7 YEARS STRAIGHT!

2ND AND 3RD GENERATION OWNERS Ken, McKenzie & Lisa Lain, owners

Secrets to Longevity — it’s Never too Late to Start

by Caterina Vaticano, Owner, Happy Life Snacks

Ernestine Shepherd is 86 years old. She is considered one of the oldest American female bodybuilders in the world. She is remarkable and an inspiration to many worldwide. She teaches us that it’s never to late to start a wellness journey regardless of your age. She is living proof, based on her wellness journey, that with the right mindset and dedication, anything is possible.

Shopping for a swimsuit one day in her mid-50s, she realized she was not happy with the reflection she saw in the mirror. That day, in an instant, she made the decision to change. She had a shift in

her mindset and altered the trajectory of her life. She was not athletic or involved with sports for most of her life, but she decided to start one day at a time. She joined a gym and began working out immediately after her shopping experience.

At 71, after years of living a healthy lifestyle, she won a bodybuilding championship surpassing many competitors, some 10 years her junior. Here are her tried and true secrets that greatly contributed to her happy, purposeful and healthy life.

1. She is dedicated to a fitness routine. Stretching, cardio and working out are a part

of her regular routine. Dedication is key.

2. She goes to bed early, doesn’t eat late at night and pays attention to her diet and nutrition. She is committed and focused.

3. She believes fiercely in the power of a positive attitude.

4. Rest and recovery are important to her wellbeing. She ensures she gets good rest after workouts and makes getting a good night’s sleep a priority.

5. She constantly creates personal goals to keep her mental state of being active.

6. She maintains a strong social and support network.

7. She has an open mind and focuses on learning continually.

Ernestine, without a doubt, is an inspiration. It’s never too late to start taking care of our health. With the right mindset, consistency and dedication anybody can achieve a healthy body and mind regardless of age. Let Ernestine remind us that anything is possible, and things in our life can change for the better in an instant, once we decide to change. Cheers to our optimal health and well-being.

Figure Out

What Calms You NOURISH

by Cathy Clements, Nutritionist

Iremember hearing “just relax” when something went wrong. But lessening tension and stress can be challenging. It doesn’t matter your personality type either.

Stress comes in various forms: work, family, relationship, finances, health. Stressors in these areas are known for increasing our tension, which can increase our blood pressure, our cortisol levels and sometimes affect our sleep.

These are the stressors in life that are not good for us; the ones we need to relax from. So what is the best way to do that?

I would answer, it depends. It depends on you!

For some who are on the go all day every day, relaxation, decompressing or chilling out may look like reading a book, watching television or having a conversation with a best friend or partner. For others, relaxation is playing golf or pickleball or going for a hike. For

me it is going for a run to clear my head and sweat.

It has been shown that getting into nature for most of us is one quick way to begin to relax. The activity is not as important as merely being outside breathing deeply and enjoying the views.

Being outside in nature can slow your heart rate

and help clear your head.

However you choose to relax, it is best to start with something you truly enjoy and will do long term. Having more than one way to bring your stress down is great, as well, just in case the weather doesn’t cooperate with you getting outside.

It is also nice when it is a habit you can turn to in those times when you feel the tension rising. You quickly shift into an activity that reduces the stress and relaxes your body.

Relaxation looks different for us all, but for better sleep and overall health, we each need to find that one thing that can calm us.

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

The Dynamic Touch:

WHITE FLOWERS FOR

Spring Gardens

by Ken Lain, The Mountain Gardener, Watters Garden Center

White flowers tie gardens together no matter your style, color or scent. Here are the most popular flowers for local gardens.

Candytuft has a 6-inch flower mounded in white flowers butterflies find welcoming. It tolerates drought, which is perfect for rock gardens. Spreads to make a pleasant ground cover in full sun gardens.

Clematis grows better in the mountains than in other parts of the county. White varieties prefer their roots in the shade, where the vines can bloom into the sun. Fragrant white varieties are Sweet Autumn, Snow Queen and Candida.

Dahlia offers cheerful poms of Tiny Treasure, the simple daisy-like blooms of Cherubino and the giant blossoms of dinnerplate.

Daisies, including the classic Becky, used to make daisy chains, grace your gardens from July to September.

Foxglove is famous in shade gardens or grown in containers under

patio covers. The new Camelot series offers solid and upright stems packed with blooms. Gardenias are hardy in local shade gardens. The star-shaped flowers bloom for months with the most fragrance in the morning and sunset.

Hibiscus plants appear luscious, tropical and fun. Hardy hibiscus returns each year. Disco Belle White blooms in the summer heat. Also, the

Mochitos series of hibiscus is the largest of the series.

Hydrangea offers softball-sized blossoms that last week upon week, fading to a pleasing green color as summer progresses. Light shade and moist soil equal healthy plants.

Jasmine is most famous for its lingering fragrance. The sweet aroma attracts butterflies, hummingbirds, neighbors and gardeners alike. Try growing this

vine as a container plant, trained up a trellis.

Lilac varieties are most common in purple, but white types are the most fragrant.

Peonies are easy to grow. They require rich soil to create classic softball-sized flowers. White varieties like Bowl of Cream, Dr. F.G. Brethour and Nick Shaylor are favorites.

Petunia blooms nonstop from April to Thanksgiving. The Supertunia is a favorite requiring no deadheading. Supertunia Latte is white with stunning veins of purple. New, the gorgeous Supertunia White has a delicate green throat.

Roses remain the quintessential garden flower. For climbers, choose White Dawn with its repeat blooms all season long. Choose Pure Perfume for white shrub roses. Moondance, JFK and Pope John Paul II are stunning in containers. A White Simplicity hedge is best in formal gardens.

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 Salmon fillets

3 cloves Garlic, minced

2 tbs Honey

2 tbs Lemon juice

2 tsp Cayenne powder

1 tbs Coconut oil

1 tsp Parsley, chopped (optional)

4 tbs Water

Pink salt

Black pepper

QUICK

Honey Garlic Salmon

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Salmon is a superfood. It’s packed with protein that satisfies, making it a helpful tool in your fat loss. This fish contains omega-3s that help to reduce inflammation, which makes it a fabulous food for brain health. On top of all these attributes, it’s also a good source of vitamins B12 and D, which help the body function optimally in various ways.

1

Preheat oven to 400º

2Sauce: Heat saucepan to medium-high and add oil. Add garlic and cook until browned. Combine lemon juice, water and honey, then add mixture to saucepan. Simmer until reduced to half, then remove from heat.

3Salmon: Season salmon with salt, pepper and

cayenne powder. Place on baking sheet and bake for 8 minutes. Remove from oven, brush with sauce, then return to oven to broil (2-3 minutes).

4Finish with remaining sauce, then add fresh parsley.

5Enjoy alone or on a bed of rice.

Cheesy Egg Bites with Bacon

You need just six simple ketofriendly ingredients to make these easy nibbles, great for breakfast or even lunch in a pinch.

After they cool off they can be kept in the freezer for up to three months and reheated for just a few seconds in the microwave before you and your family head out the door.

4 lg Eggs

2 oz Cream cheese, softened

1 cup Bacon (5-6 thick slices), chopped cooked

11/4 cups Cheese, cheddar or your preference, shredded

1/3 cup Coconut flour or almond flour

1/2 tsp Baking powder

1

Preheat oven to 350°.

absorb some of the moisture.

2

In a medium-sized mixing bowl, combine all ingredients. Remember to break up the cream cheese as you stir.

3Allow the mixture to sit for 10 minutes for the flour to

4Spray an aluminum or silicone mini-muffin pan with cooking spray and fill each cup about 3/4 full.

5Bake 15 to 18 minutes until golden brown and cooked through.

Serves 12 (two bites each) | Time to Table 25-30 mins

2 tbs Soy sauce

¾ tbs Sesame oil

2 tbs Olive oil

2 tbs Rice wine vinegar

½ tbs Ginger, minced

1 lb Ground beef

4 cups Cauliflower rice

1 med Cucumber, thinly sliced

1 med Carrot, thinly sliced

2 med Radishes, thinly sliced

1 med Avocado, thinly sliced

2 Green onions, chopped

SPICY MAYO:

½ cup Mayonnaise

2 tbs Sriracha (Whole30)

1 tsp Lime juice

OPTIONAL TOPPINGS:

bean sprouts

mushrooms

1Combine spicy mayo ingredients in a bowl and set aside. Add salt and pepper if needed.

2Make a sauce by mixing the first five ingredients in a small bowl. Set aside.

3Add ground beef to a skillet over medium heat and cook for about 12 minutes, until no longer pink.

4Add sauce mixture to the beef. Cook another

WHOLE30 Korean Beef Salad

This recipe may look intimidating with so many ingredients, but it’s a quick and easy meal that takes just 30 minutes. The flavored beef, spicy mayo and crunchy veggies give it layers of flavor.

Tip: Place your cucumbers in a bowl with a bit of apple cider vinegar and marinate 20 minutes before serving. The pickled cucumber adds another layer of flavor.

2 minutes. Set aside.

5Divide the cauliflower rice and ground beef mixture evenly between four bowls. Then top with carrot, radish, cucumber and avocado. Top with a drizzle of spicy mayo and sprinkle with green onions

4(Optional) Top with a fried egg for more protein and flavor.

Serves 4 | Time to Table 30 mins

Tuscan Orzo with Beans and Spinach

This Tuscan-inspired recipe with spinach, sun-dried tomatoes, cannellini beans and chewy toasted orzo pasta is a great find for anyone looking for a cozy vegan meal to have on weeknights or weekends.

Adding the fresh toppings at the end will truly make it pop.

2 Shallots, thinly sliced

4 cloves Garlic, minced

3 tbs Vegan butter

1½ cups Dried orzo pasta

1 tbs Tomato paste

1 tsp Italian seasoning

4 cups Vegetable broth (add more if needed)

13.5-oz can Full fat coconut milk or other vegan milk

1 cup Cannellini beans, cooked

½ cup Sun-dried tomatoes, chopped

3 cups Spinach, fresh

Salt, pepper to taste

OPTIONAL TOPPINGS:

½ cup Cherry tomatoes, cut in half

Fresh basil

Vegan Parmesan

1Prep the veggies by thinly slicing shallots and mincing garlic. Set aside.

2Add vegan butter to a large Dutch oven and melt over medium heat.

sun-dried tomatoes.

3

After the butter has melted, add shallots and garlic. Cook 3-5 minutes until shallots are translucent and garlic is fragrant.

4Add dried orzo, tomato paste, Italian spices and salt and pepper to your liking. Stir to toast everything in the pot for about 1 minute

5Pour in vegetable broth, canned coconut milk, cannellini beans and

6Stir and cook orzo uncovered on medium heat for about 15-20 minutes or until fully cooked through and al dente. Continuously stir orzo while it is cooking so it doesn’t stick to the bottom of the pot.

7Add fresh spinach and stir into cooked orzo. Continue cooking everything together for another 2 minutes. If desired, season with additional salt and pepper.

8Remove orzo from heat and serve immediately with sliced cherry tomatoes, fresh basil and vegan Parmesan

Serves 6 | Time to Table 35 mins

1 lb Chicken tenders, boneless skinless

1 lg Egg

1 tbs Heavy cream

½ cup Blanched almond flour

¼ cup Parmesan cheese, finely grated

½ tsp Sea salt and black pepper, each

¼ tsp Garlic powder

Olive oil spray

HONEY MUSTARD DIPPING SAUCE:

½ cup Dijon mustard

½ cup Honey

3 tbs Mayonnaise

Salt, pepper to taste

Air Fryer Chicken Tenders

Not only are these chicken tenders a tasty treat for the entire family, they are gluten free and keto friendly (without the dipping sauce). These are crispy and quick, a great meal after a long day.

Drop in the air fryer or oven and dinner is done. Serve with a salad or side vegetable for a complete dinner.

1Preheat air fryer to 400º.

2Mix almond flour, Parmesan cheese, salt, pepper and garlic powder in a bowl. Set aside.

3

In a shallow bowl, beat egg and heavy cream.

4Using a cutting board, remove the tendon from the raw chicken tenders. Then dredge each chicken tender in the egg mixture.

5Coat each tender in the almond flour mixture on all sides

6Place the tenders in the air fryer basket or on the air fryer sheet.

7Spray olive oil spray over the chicken tenders.

8Air fry for 5 to 7 minutes, then turn each and cook for another 5 to 7 minutes until done in the center.

9Serve with honey mustard dip and enjoy!

Serves 4-6 | Time to Table 25-30 mins

Eggplant Marinara Pasta Bake

This recipe combines veggies like eggplant, zucchini, kale and tomatoes for a flavorful and nutritious vegetarian pasta bake. It’s topped with cheeses like Parmesan and ricotta, which melt wonderfully in the oven!

The kale can be substituted with spinach or any other leafy green, which can be stirred into the baking dish rather than crisped up on the baking sheet.

8 cups Eggplant, chopped or sliced

3 cups Zucchini, chopped or sliced

1/4 cup Olive oil

2 tsp Basil, dried

2 tsp Thyme, dried

1 box Pasta, small shape (approx. 16 oz.)

2 cups Kale, stems removed and torn into small pieces

3 cups Marinara sauce

4 med-lg Tomatoes, chopped

1 cup Ricotta

1 cup Parmesan, freshly grated

1Preheat oven to 400°. Bring a large pot of water to a boil

2Toss chopped eggplant and zucchini in olive oil, basil, thyme, salt and pepper on a large baking sheet. Spread in an even layer and bake in the oven for 25 minutes.

3Cook pasta 2-3 minutes less than package directions. Drain and set aside.

4Remove baking sheet from oven and add kale pieces on top of zucchini and eggplant. Toss together

and return to oven for 2 minutes, until kale is tender and slightly crisp.

5Remove veggies from oven and add to a large baking dish (approximately 12x8). Add pasta, marinara sauce and fresh tomatoes. Toss to combine well.

6

Top with Parmesan and ricotta in an even layer. Place baking dish in oven and continue to cook for 20 minutes, until cheese is lightly browned and the top layer of pasta bake is slightly crisp. Remove from oven and serve hot.

Serves 6 | Time to Table 45-50 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

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

Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301

Carlisi

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

Holistic Medicine

Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528

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

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

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

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

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

Pate Complete Healthcare 220 W. Goodwin St., Ste. 10-I Prescott, AZ 86303

www.patecompletehealthcare.com

928.277.4622

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

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

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

Start Moving On 914 E. Gurley St., Ste 200 Prescott, AZ 86301

www.startmovingon.com

928.910.5245

Recovery - Addiction

Canyon Crossing Recovery

819 W. Gurley St., Unit C | Prescott, AZ 86305

www.canyoncrossingrecovery.com

800.651.7254

Embark Recovery

3727 Karicio Ln. | Prescott, AZ 86303

www.embarkrecovery.com | 928.250.0447

MATFORCE

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

Mountain Valley Regional Rehabilitation Hospital

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

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303

www.nacatreatment.org | 877.720.9595

Prescott House - Men’s Treatment 214 N. Arizona Ave.

Surgical Center

Urology

Q&A Carmen Dalton,

FNP-C, FAMILY NURSE PRACTITIONER, THE MOBILE HEALTH DOC

I’ve finally found that. HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I had a neighbor as a small child who was a nurse. I wanted to be just like her. I followed my dreams throughout my life, but when I finally became a nurse, everything I thought it would be, wasn’t.

I went back to school and became a nurse practitioner so that I can lead a health care delivery that every patient deserves and truly care for my community of patients.

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

goals are to get movement in four to five days per week, however being a mom with kids in sports and a medical provider, sometimes I may only get in 1 to 2 times. I try to get 45 minutes to an hour, but sometimes I only have time for a 30-minute workout.

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

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

For me, it looks a lot like daily reading and learning, daily movement, time with family, paying attention to my body and needs. Prioritizing activity and happiness is at the top of my list.

Spending time outdoors, meditating and getting plenty of sleep. My mental health suffered over the past three years, so attending to psychological needs is extremely important.

Work-life balance is essential, but it’s also important to love your job or your responsibilities, and

I always say: “A body that keeps moving, keeps moving.” I enjoy weightlifting and resistance training. My family spends a good amount of time hiking.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY, WEEK?

Every week is different! My

My children are competitive gymnasts. They spend anywhere from 16 to 20 hours per week in their gym. We talk to our kids about the things going on in the world and work hard to pay as much attention to all our mental well-being as much as their physical well-being. We practice wellness by sitting at the dinner table every evening.

WHAT ARE YOUR BIGGEST HEALTH AND WELLNESS TIPS?

Eat whole foods as much as you like, and drink water! Exercise, sleep and feed your soul with things that make you happy.

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