Prescott Healthy Living - VOL. 4, NO. 5

• Boost your Brain/Memory

• Improves your Mood

• May Help Blood Pressure

• Better Energy

• Helps Metabolize Fat

• Smoother Skin

• Better Digestion

• Helps Constipation

• Better Detox, Better Physical Performance

• Happier Bones & Joints

• Helps/Reduce Headaches

• Helps Curb Hunger

• More Oxygen, Hydrogen & Essential Minerals in our water!

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Allergies Are Nothing

uffering from allergies is a miserable enough experience even before we realize it’s our own bodies doing this to us — but too many of us try to brush s ymptoms off as “only allergies.”

Trying to see past the coughing and sneezing, itching, rashes and other side effects of an overactive immune system and getting on with your day is difficult at best.

We wonder why we can’t think clearly, but if we’re struggling to breathe or see through our watery eyes it’s hard to focus on what needs to get done.

L ife-threatening anaphylactic reactions to allergens are rare, but even if we have less severe allergies, leaving our symptoms untreated can lead to repeated sinus or upper-respiratory infections, poor sleep quality, mood disorders and more longterm health consequences.

A n important part of self-help is keeping our bodies and brains in balance, and allergies are superb at knocking us off-track.

S o for ourselves and those who love us we should seek treatment through such natural remedies as herbal treatments, exercise or medical interventions like medications or allergy shots so we can again enjoy a clear mind and body.

Be well,

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

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PRODUCTION & DESIGN

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EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

OPERATIONS

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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!

Associate

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.

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

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

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.

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.

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

Plant-based Nutrition

Certified Professional, 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.

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.

John Murphy

Elisa Oliver-Nielsen

Blayne Soriano

Jion Sommer

Caterina Vaticano

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.

Prevent & Treat

YOUR SEASONAL

ALLERGIES

by Valerie Demetros

Spring means blooming flowers and a fresh airing of your home — unless you have seasonal allergies. In that case, it also means sneezing, congestion, a runny nose and more.

Allergy symptoms occur when your immune system interprets a fairly benign substance as a threat. The symptoms and how to treat them vary depending on your genes, what you are allergic to and your exposure.

A study by the Asthma and Allergy Foundation of America (AAFA) found that tree pollen is the most common spring allergen.

Even if you don’t live near a forest, tree pollen grains are tiny and the wind can carry them for several miles. Many different types of trees release pollen linked to spring allergies including aspen, olive, pecan, ash, oak and more.

The best way to prevent seasonal allergies is to avoid exposure to common triggers. Stay indoors on windy, dry days. Avoid mowing the lawn or gardening during the season and wear a mask when you do.

If you are outside hiking or working in the yard, remove your clothes when you come inside and shower. Also, if you like hanging your clothes outside, give it a rest during allergy season; pollen can hang onto your clothes and sheets.

Inside your home, remove as much as possible by using a portable high-efficiency particulate air (HEPA) filter in your bedroom and cleaning the floors with a HEPA filter vacuum cleaner. Clean the air filter in your home frequently.

If you are plagued by seasonal allergies, you might want to consider oral antihistamines like Claritin and Zyrtec Allergy. These help relieve sneezing, itching, stuffy or runny nose and watery eyes.

Corticosteroid nasal sprays like Flonase and Nasacort are good nasal spray options but must be taken regularly to be effective. They need to be taken consecutively for seven days to start working; start up a week or two before your symptoms traditionally hit.

For temporary relief from nasal stuffiness,

oral decongestants like Sudafed can help. Some medications combine an antihistamine with a decongestant.

Rinsing your nasal passages with saline solution is a quick and effective way to relieve nasal congestion. Rinsing directly flushes out mucus and allergens.

Find a neti pot at your local pharmacy, and saline solutions can be purchased ready-made or as kits to add to water.

There are a number of natural remedies for hay fever symptoms. For example, studies of acupuncture have shown possible benefits, and although the results have been mixed, many people swear by it every year.

If your seasonal allergies are much worse than overthe-counter treatments can handle, your health care provider may request skin or blood tests to determine which allergens are affecting you.

Specialized treatment can then be implemented including regular injections containing tiny amounts of the substances that cause your allergies to reduce the immune system’s reactions.

Allergy Sufferers:KNOW WHAT

Foods to Avoid

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

If you are dealing with food allergies, your first step may be having to avoid either dairy, egg, wheat, soy, peanuts, tree nuts, fish, or shellfish.

Before you buy any food product, always read the entire food label to make sure the product is safe. Milk, egg, wheat, soy, peanut, tree nut, fish and crustacean shellfish are considered major allergens — you will find these ingredients listed on a food label.

When a product (such as a marinade) has a vague ingredient term such as “natural flavoring,” you may need to call the manufacturer to ask whether any of your allergens are ingredients. Also note that manufacturers may change ingredients and food preparation methods at any time.

Here’s what to avoid in different food groups:

FISH

Stay away from milk products with added fish ingredients (for example, yogurt or milk with added fish oil for omega-3 supplementation); fish oil; Caesar salad dressing,

margarines and oils with added fish oils; Worcestershire sauce; fish stock and soups; seafood flavoring; surimi or artificial crab or “sea legs”; fish sauces.

DAIRY

Look out for milk ingredients such as casein, caseinates (all forms), curds, hydrolysates (casein, milk protein, protein, whey, whey protein), Lactalbumin, lactalbumin phosphate, lactoglobulin, lactoferrin.

Avoid milk derivatives in milk powder, milk protein, milk solids, nonfat milk solids, nonfat dry milk; rennet casein; and whey (all forms,

such as cured whey, lactosefree whey, demineralized whey, sweet dairy whey, whey protein concentrate, whey powder, whey solids).

PEANUTS

Watch out for peanuts in all forms of butter, flour and oil.

SHELLFISH

Don’t eat bouillabaisse; fish stock and soups; seafood flavoring; and fish sauce.

WHEAT

Dangers include all wheatcontaining foods, flours, malt, starch, dextrin, bran and germ; bulgur; cereal extract; and wheats such as Durum flour, Durum wheat,

Emmer, Einkorn, farina, farro, Kamut semolina, spelt, sprouted wheat, triticale, vital gluten, wheat berries.

SOY

Here are the culprits: soybased vegetarian and vegan products foods; edamame; miso, natto, shoyu sauce or soy sauce, soy protein (concentrate, hydrolyzed, isolate), tempeh, textured vegetable protein and tofu, and such soy foods soy cheese, fiber, flour, grits, ice cream, milk, nuts, sprouts, and yogurt.

EGGS

Keep away from egg whites and yolk and products containing eggs such as custards, quiche, eggnog, etc.

NUTS

Steer clear of all nuts including coconut, ginkgo and hickory.

Your second step is to eat foods that are easy substitutions for your food allergens such as eating seeds instead of nuts, eating meats instead of eggs at breakfast or taking a supplement.

Beware

How Asthma

AFFECTS

ORAL CARE

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

If you have asthma, you are likely aware of how it affects your breathing and your quality of life. But did you know that asthma can also affect your oral health and dental care?

Here are some ways that asthma and its treatments can impact you in these areas and what you can do to prevent or minimize any negative effects.

Dry mouth: People with asthma tend to breathe through their mouths more often than their noses, which quickly dries out the mouth. Some asthma medications, such as inhalers and nebulizers, can reduce saliva production.

Saliva provides a crucial role in keeping the oral tissues moist and healthy. It washes away food particles, neutralizes acids and prevents plaque buildup.

Dry mouth can increase the risk of tooth decay, gum disease, bad breath and oral infections.

Mouth sores and oral thrush: Potential side effects of asthma medications include throat irritation and oral thrush, a fungal infection that causes white patches, redness and soreness in the mouth.

Asthma attack: It’s best to avoid known triggers of asthma attacks. However, sometimes a stressful situation or unexpected irritant can provoke an asthma attack. Visiting the dentist gives many people anxiety.

To reduce these adverse effects of asthma on your oral health, here are some tips:

* Regularly visit your dentist and inform them about your asthma diagnosis and medications.

Your dentist can help you adjust your dental care plan.

* Remember the basics: brush your teeth twice a day with a fluoride toothpaste, floss daily and limit acidic/sugary foods and beverages.

* Rinse your mouth with water after using an inhaler or a nebulizer.

* Chew sugar-free gum or use artificial saliva products to stimulate saliva flow.

* Use a humidifier at night to add moisture to the air.

* Always bring your inhaler to your dental appointment in case of an asthma attack.

* If you have dental anxiety, take steps to calm your nerves before and during your dental appointment. For example, despite being nervous, try not to hold your breath. Focus on breathing calmly and slowly. Avoid caffeine and eat a balanced meal beforehand.

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Cardio

BEFORE OR AFTER

Weights?

Although that sounds vague, the fact is your training goals will determine which works best for you.

BEFORE:

If your goal is better endurance, do cardio before weights.

For instance, if you’re training for a marathon or any long-distance run, prioritize your run before strength training so you can focus without the distraction of your legs being fatigued.

Doing light, steady-state cardio before any intense activity prepares the body for exercise before grabbing the barbell. A 2013 study published in the Journal of Strength and Conditioning Research found that when exercisers did a lowintensity warm up for 15 minutes, they were able to lift more weight in a 1-rep max test on the leg press machine than those who did no warmup or only warmed up for 5 minutes.

AFTER:

If your goal is burning fat and losing weight, or getting stronger, do cardio after weights.

Also, if you are on a lower-body weight training alternate day, you may want your cardio after your weights so you don’t wear out your legs first.

A 2016 study published in the Journal of Strength and Conditioning Research recruited 11 healthy and fit men who ran on a treadmill at moderately hard, very hard or maximal intensity for between 20 and 45 minutes. They then performed resistance exercises like the high pull, squat and push press.

Results showed their performance on the strength moves was significantly compromised after the aerobic workouts.

EITHER:

If you are alternating weight training and are on an upper-body day, you can

do either cardio before or after. Since you’re focusing on arms, shoulders, back etc., your legs won’t be compromised.

Also, if your goal is general fitness without an intense weight-training schedule, you can do either one first. Finish up your workout with the one you like more to end on a good note.

Remember, it’s important to combine cardio and strength wisely so you don’t overwork the same muscle groups. Focusing on the same muscle groups during back-toback cardio and strength training sessions doesn’t allow for adequate recovery and could lead to injury.

The bottom line is it’s better to have consistency than worry about the two extra calories you might burn from doing weights or cardio first. Analyze your goals and plan your workouts to reach those goals.

It’s a conundrum many people face when entering the gym. Ask any trainer if you should do your cardio first or last and the answer is simple: it depends.

PROVIDES LOTS OF MOVEMENT

Your Everyday Life

Schedule too tight for going to the gym? Binge watching TV too long at a stint? Just feeling sluggish and/or unmotivated?

Here are 20 ways to get moving no matter what shape you’re in or what your everyday life looks like.

1.Stop using drive-thrus.

2.Drink lots of water; walk to bathroom farthest away

3.Use a hula hoop, or at least emulate that motion.

4.Incorporate walking meetings/discussions (at the office and home)

5.Balance on an exercise ball

6.Cook a few complicated recipes that keeping you “hopping” in the kitchen.

7.Garden, or at least do some yard work.

8.Park far away

9.Dance.

10.Make phone calls while standing or walking

11.Clean, even if it’s just sweeping the porch

12.Use a standing desk

13.Do calf raises

14.Stand at times when watching TV or folding laundry.

15.Stretch during reading and/ or TV time.

16.Take a few laps around the house (inside, outside, both)

17.Carry groceries

18.Take a walk while waiting for a doctor’s appointment.

19.Avoid moving walkways at airports

20.Toss a tennis ball to your dog. Repeat. Then again

Even a few more minutes of movement

throughout your day is good for you. Remember that canned goods can be hand weights, any counter is good for modified pushups or planks and stairs are good for stepups and practicing balance.

IS BEAUTIFUL BACK DOOR TO

Thumb Butte Rancho Vista

by Blake Herzog

Thumb Butte beckons to Prescott on its western edge, its unmistakable profile drawing us to its challenging slope and the craggy ponderosa forest surrounding it.

And people come, mostly on the road that bears its name, to walk the trail that loops up and down its slope and explore the surrounding boulder-studded terrain. This recreation is among the most popular within Prescott National Forest.

The U.S. Forest Service and the City of Prescott have collaborated to create a less-traveled route into this outdoor playground near its southern edge, using an easement through private property and on public land to let hikers, mountain bikers and horseback riders take a less congested path.

The Rancho Vista Trail is a short, scenic pathway that climbs gradually through trees and shrubs and offers horizons across the community and past the butte to Granite Mountain.

On the city side, the trail unfolds for about 0.6 of a

mile before it meets the national forest’s Rancho Vista Trail No.387, where it narrows a bit into a singletrack that rolls within inches of pine and oak trees and shrubs for another 0.7 miles.

It runs over a few rocks on the way to meeting up with Pott’s Creek Trail No. 327, which is a link in the 56-mile Prescott Circle Trail network around the city that draws hikers and riders from around the country.

The Butte Creek Trail No. 321 is a few steps farther and takes you back to the city, via Strickland Park. Thumb Butte Bypass Trail No. 326 extends for 2 miles from the southeast through the interior of the recreational area that provides direct or indirect access to every trail within.

The sections of the Rancho Vista trail link urban-wildlife interface and open forest within their combined 1.3 miles for an engaging trek into all the Thumb Butte Recreational Area has to offer.

RANCHO VISTA TRAIL

The City of Prescott built the Rancho Vista trail primarily for residents in the Rancho Vista and Hassayampa neighborhoods; there is no parking at the trailhead. Street parking may be available nearby but take care not to block any driveways.

Walking or biking may be your best approach to using this trail.

To reach the trail from Downtown Prescott, drive south on Montezuma Street as it turns into White Spar Road and turn right on Copper Basin Road. Continue on Copper Basin for 2.3 miles, then turn right on Rancho Vista Drive. Drive north on Rancho Vista for almost half a mile to Weeping Willow Lane, then continue for another fifth of a mile until the road bends around and becomes Rancho Vista — the trailhead is here.

Parking fees: None

Uses: Hiking, mountain biking, equestrian Distance: 0.6 miles (city trail), 0.7 miles (Forest Service Trail).

Level of difficulty: Easy to moderate Elevation: 5,680 feet to 6,150 feet

Map: City of Prescott

Listen to your Body

Even the best intentioned new moms who plan to jump right back into their before-baby exercise routine may find it a bit more difficult than they thought. Once you decide to head back in, take it easy and be nice to yourself.

One of the best things you can do is to keep up your workouts during your pregnancy to keep you core and body as fit as possible. This makes the birth as easy as possible and makes it that much easier to get back into the gym.

Post pregnancy, stay away from planks, situps and crunches for a bit. They target your outer abdominals, and you need to build more foundation first.

PALLOF PRESS

Start in a kneeling position with your back straight. Anchor a resistance band and hold the band out in front of you with both arms straight. Exhale and push the band ahead of you with straight arms. Pause for 2 seconds and bring your arms back to your chest. If you don’t feel this in your core, move farther away from the anchor point.

HEEL SLIDES

Start lying on your back with your knees bent.

Exhale to extend one leg, inhale to bring it back in. Try not to shift side-to-side.

HIP HINGE

Stand straight, feet hip width apart and arms straight out front. Inhale and sit your hips back behind you. Knees softly bend, shins stay vertical, hamstrings and glutes should feel stretched. Exhale and engage your glutes to stand.

SIDE PLANK

Start lying on your side with your knees bent and propped up shoulder over elbow with your hand in front of you. Lift up your hips into a side plank and hold, then return. How long you hold it depends on your strength and how you feel. Listen to your body.

Ensure

Just

Digital Presence Management

A

MAKING USE OF TOYS TO

Playtime!Boost Development

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

Your little one will grow at a rapid rate (sadly). As they grow, you’ll notice the toys they engage with change over time.

Consider these ageappropriate toys.

BABY (1-12 MONTHS)

Playtime is about exploration! Blocks, baby activity centers, sensory bags, mirrors and ring stacks help your child explore a world full of color and sensation.

Incorporating toys during tummy time is a good idea so they can explore while developing strength in those growing muscles.

TODDLERS/PRESCHOOL

Toddlers are understanding how objects work. Books, easy puzzles, coloring books, balls, dolls (items for pretend play), and really anything with a ton of color will get your kiddo’s imagination flowing.

SCHOOL AGE

Talents and interests are beginning to blossom.

Your child has refined their skills nicely for a more advanced session of playtime. Jump ropes, bikes and board games help development, and it’s time to take books, puzzles and sports to the next level.

QUALITY OVER QUANTITY

A study from the University of Toledo in Ohio showed kids with fewer options to choose from had a higher quality experience at playtime, including greater prominence of problemsolving skills, creativity and self-expression.

When it comes to getting toys, think about quality and variety. Toys that encourage creativity (art set), fine motor skills (coloring books), physical activity (soccer ball), imagination (action figure), and problem-solving (puzzles) are all great options to keep in the toy box.

If you already have tons of toys, that’s OK. Pull out two or three options for them to choose during playtime. This allows for fewer distractions.

THE 411 ON ELECTRONIC TOYS

A study revealed that traditional toys and books promoted better language skills than play with electronic toys. Parents were less likely to interact with their children during play with electronic toys. This means that opportunities for language learning decrease.

JOIN IN!

At the end of the day,

you are your child’s best option for playtime. What a child learns from you as a parent is irreplaceable. Be sure you have a presence during playtime sessions. You can enjoy watching your kiddo explore new things and discover passions, maybe even to the point where they engage with the same toy over and over again.

This is all part of the learning process, and you’re definitely a key part of it all.

Sometimes the best therapy is a dog who thinks their love can make everything better (because it can)!

PLAY

Healthy Tricks

TO FEEL BETTER TODAY

Take advantage of the here and now, and consider these easy steps to gaining and maintaining good health.

1.Drink a mug of warm water. Helps your bowel system.

2.Don’t wear high heels today. Lower that heel to avoid and/or ease bunions

3.Set an achievable goal. Eat some fruit, avoid sugary drinks

4.Just move. Use today to start building up your time on a treadmill, sidewalk or trail

5.Make your own lunch. You know it’s healthier.

6.Relax. Whatever form it takes for you, just do it to ease any everyday or extraordinary stress

7.Eat slowly. This promotes healthy choices, and you get fuller faster.

8.Eat some greens. They are loaded with nutrients, fiber and are low in calories. Just try it

9.Downsize your dishes. This helps control portions. Cool trick.

10.Breathe consciously. Stop what you’re doing, close your eyes and breathe down to your belly. Take it slow and easy.

11.Go

outside. Look at a tree — there are plenty around in our area! Studies show the benefit of even looking at pictures of forests.

12.Dole out some hugs. Researchers say hugging can set off a chain reaction of stress-reducing chemical changes

13.Put a live plant in every room. Helps purify your air

14.Kick your shoes off before or as you enter your home. This helps combat environmental toxins and other gunky stuff from getting into your house. (Keep slippers just inside the door to make the switch.)

15.Just smile more. Not only will you automatically be more attractive, you’ll be more relaxed and happier. Helps lower blood pressure and heart rate. Also, smiles are a natural pain reliever

Local EVENTS

MAY 6

Prescott Health Expo

The Mobile Health Doc 10 a.m.-2 p.m.

MAY 10

Spring into Wellness Fair

The Center - Prescott 10 a.m.-2 p.m.

MAY 13

NAZ Wranglers vs. Bay Area Panthers

Findlay Toyota Center 6:05 p.m.

YOUTH EVENTS & ORGANIZATIONS:

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

YMCA Dance Program

YMCA Gymnastics

YMCA Youth Volleyball

ONGOING EVENTS:

Table Tennis Club www.tricitytabletennis.club

Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays 7:30 a.m. - noon

YRMC Parking Lot www.prescottfarmersmarket.org

Garden Classes

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

Prescott Valley Community Market

Every Saturday & Sunday 9 a.m. - 2 p.m. 7210 E. Pav Way, Prescott Valley www.pvcommunitymarket.com

YOUR DOG’S ALLERGY SUFFERING Help Ease

by Loree Walden, Marketing Manager, Yavapai Humane Society

Many of our furry family members suffer from allergies and often feel just as miserable as we do with ours.

Allergies are very common in dogs, and are one of the top reasons for visits to the veterinarian.

Dog allergy signs can include itchy skin, excessive scratching, licking, rubbing their face, red skin or loss of fur, skin and ear infections, sneezing and more. The type and severity of these allergy signs depends mostly on the type of allergy your dog has, which can be difficult to determine without extensive testing.

The most common allergy for dogs is fleas.

The bite of one or two fleas per week is enough to

make dogs itch. Research shows the saliva of the flea causes the itching. There are many topical and oral flea and tick preventative treatments that can be used to help reduce the chance of fleas infecting your pup.

Environmental and seasonal allergies in dogs are similar to what most humans suffer.

They include pollens, dust mites, mold spores and plant or animal fibers. Prescott is one of the worst places in the country for pollen.

When you’re out walking with your dog and they roll around in the grass it’s getting all over them or on their paws, which is ultimately going to affect them like it does you; sneezing, itching, runny

nose and even watery eyes. My veterinarian suggested I give my dog half of a Claritin or similar antihistamine every day and it seems to help. There are also a number of prescribed medications, but no matter what you use, it should be determined and prescribed through your vet. Also, try bathing your dog more often now that the weather is warmer. There are a number of anti-itch and conditioning shampoos for dogs, which can help with some allergy issues. Make sure to get their stomach and underside area, paws and between their toes. I use a wet washcloth

with dog shampoo on it to do her face and head, so she doesn’t have water spraying in her face.

There are home remedies, but again, please consult your veterinarian first. Coconut oil, aloe vera and apple cider vinegar can be put on their skin to calm itching. And a relaxing oatmeal bath can relieve itching, burning and dry skin.

It’s a beautiful time of year to be out exploring and enjoying the warmer weather! By taking a few precautions both you and your furry best friend can enjoy it together!

PLAY

Start your Day

WITH A WALK

Walking each morning has so many benefits, it’s a wonder the sidewalks and parks aren’t backed up like rush-hour traffic every morning with walkers.

Research suggests early morning sunlight exposure is linked to lower body mass index (BMI) and healthier sleep schedules. More studies find even short walks boost creativity and improve mental health. Of course, talking about starting your day with a morning walk and doing it are two different things. Let’s find out just how to get yourself out there and why a morning walk is so beneficial.

TRICKS TO MAKE MORNING WALKS EASIER

1. Lay out everything the night before to streamline the process. If you don’t go, you have to put those clothes away.

2. Start with short walks. You don’t want to overdo it right away or you’re more likely to skip the next day. Build up to longer walks.

3. Find a friend to walk with. Accountability goes a long way, not

to mention starting your day with pleasant conversation.

4. Switch up your route for variety and interest. Your walks will feel fresh and more interesting.

CARDIOVASCULAR

Since your heart rate goes up while walking, it directly helps lower your blood pressure.

SLEEP BETTER

A 2017 study found those who exercised in the morning versus the evening experienced better sleep quality at night.

MENTAL CLARITY

A recent study found that adults who started their day with a morning walk improved their cognitive function. It also showed that walking outdoors may help people problem-solve better.

WEIGHT LOSS

Walking each day gives you the exercise you need to start or continue weight loss. And first thing in the morning may be motivating to eat right and exercise more.

Don’t Let Asthma

GET IN THE WAY OF

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

Even though it’s not always talked about, more people have asthma than you might think. Asthma is when your airways are inflamed, narrow and swell and produce more mucus.

In my experience as a trainer, my clients with asthma do better with

their inhaler about one hour before exercising.

I ’m not a medical professional, and all cases vary, but when talking about intertwining workouts and asthma, exercising can improve lung health, which can be beneficial to asthma.

Let’s look at kids. Being

active, staying fit and maintaining a healthy weight can help strengthen their breathing muscles.

Golf, yoga and gentle biking are less likely to trigger your child’s asthma. Such sports as baseball, football, gymnastics and shorter track and field events are good options.

Endurance and coldweather sports can be much trickier for asthmatic children, as can high-energy sports as soccer and basketball.

Still, children and adults with asthma can do well in the sport of their choice with proper training and correct dosage and use of medicine. Some tricks to help yourself:

* When exercising, breathe through your nose rather than mouth.

* When pollen counts are high, skip outdoor workouts.

* Wear a ski mask or scarf for outdoor winter training.

* Make time for warmup and cool down.

Find what works best for you, and don’t let it stop you from doing the things you enjoy doing, especially anything physical or beneficial to your health as a whole.

Summer:

New Beginning

by Heather Burgoyne, Owner, Soar Pilates

Summer to me is an end to a new beginning. It is a transitional period. We are halfway through the year (holy moly!), and while it feels like a new start to me, it also feels like an end.

There are graduations: preschool, high school and college to be celebrated. We are saying bon voyage to loved ones going on holiday or perhaps saying goodbye to those on the move for a new beginning be it school, career or personal.

In some ways we are saying goodbye to the first half of our 2023 year, but hello and welcome to new adventures ahead.

It is the start of pool parties and summer barbecues and hang sessions with family and friends on the long warm summer days and starry Arizona nights. Summer concerts and festivals become the soundtrack to our lives. There magically seems to be a few extra hours in the day we all have the energy for.

AN END TO A

However one thing that stayed tried and true for myself and many of those in the Soar community is the physical wellness routines we have established and put into place over the past few months.

I know personally the Pilates studio has been busy. Clients are coming in and out each and every day committing to their well-being and their movement practice.

They are setting wellness goals for the summer months and figuring out how to stay consistent with holidays approaching. They are sharing stories of hikes they are going on, walks in and around town with friends, bike rides, and paddle board and kayak sessions on the surrounding forest trails and lakes.

Having these wellness routines are so important to us, not only physically but mentally. They help us stay grounded and connected to ourselves and in tune with our bodies.

They allow us to release any tension or stress

we may be feeling. And most importantly, they are allowing us to place ourselves first no matter

what during some part of our day. Having that healthy habit is the key to our summer and yearly success.

Photo: Laura Zenari

Supplements

ChronicSyndromeFatigue OFFER HELP FOR

Chronic fatigue syndrome is a condition characterized by persistent feelings of tiredness and lack of energy.

Clinically known as myalgic encephalomyelitis/ chronic fatigue syndrome (ME/CFS), symptoms can vary but include muscle and joint pain, difficulty sleeping and concentrating, dizziness, nausea and cognitive impairment.

T he CDC predicts 836,000 to 2.5 million Americans have ME/CFS. The Chronic Fatigue and Immune Dysfunction Syndrome Association of America believes that as many as 90% of people who have the syndrome go undiagnosed.

Many people with ME/CFS have difficulty working, exercising and performing

daily activities.

A nyone can get ME/ CFS, but women are four times more likely than men to develop it. Middle-aged adults are especially at risk, but all age groups are affected.

T here is no standard treatment, however, there are many options for managing symptoms and improving quality of life including lifestyle changes, stress management, therapy and medications.

Following this, more energy supplements for chronic fatigue have entered the market with promising results.

Research shows people with ME/CFS may benefit from such

integrative interventions like roburin-rich French oak wood extract.

O ne study found that patients with ME/CFS treated with 200 mg/day of Robuvit® oak wood extract for a minimum of six months had 63% reduction in muscle pain, 51% reduction in joint pain, 33% reduction in headaches and 47% reduction in tender lymph nodes in the armpit and neck.

Supplements to aid your energy level include carnitine, CoQ10, creatine, D-ribose, magnesium malate, NADH, SAM-e, vitamin B12. On the other hand, if sleep is eluding you, try melatonin or valerian

to help you doze off.

Pain and tenderness are common symptoms of ME/CFS and if you want to stay away from pain killers, supplements like lysine, magnesium malate, omega-3 (fish oil), turmeric and vitamin D may help.

D epression is prevalent among those diagnosed and DHEA, folic acid and lysine can help boost your mood while 5-HTP, rodiola, SAM-e, carnitine and omega3s can help to build better brain function.

If you’re low on energy, be sure to also get your iron levels checked. And before you start a supplement regimen, talk to your doctor.

Aloe Vera, Swiss Army Knife

FOR HAIR

Many of us turn to aloe vera gel to moisturize or treat minor burns, abrasions or cold sores, taking advantage of the plant’s strong anti-inflammatory properties.

Since our hair grows directly out of our skin, it’s not surprising this gel can be just as versatile for treating our locks. This species, which grows in hot and humid climates and thrives in many households as well, is built from many active ingredients that can effect many positive changes to your hair, though the end result can vary. It typically leaves few if any side effects. Aloe sensitivity is rare, but it does happen. If you develop a rash or hives after using it you should stop right away.

* Strengthens hair — Aloe vera’s fatty and amino acids and nutrients, including vitamins A, B12, C and E, are natural sources of nourishment for your follicles and can help them churn out thick, moisturized strands less vulnerable to breakage and split ends.

* Cleanses oily hair — The gel is rich with amino acids and antibacterial

properties that can strip excess sebum from your hair without damaging it in the process, so it’s an invaluable go-to for those with oily hair.

* Calms an itchy, flaky scalp — Seborrheic dermatitis is an inflammatory skin condition that leads to red, flaky patches on the scalp or other parts of the body. It’s a common cause of dandruff. Aloe vera has been shown to significantly reduce the flakiness and itchiness.

* Gently cleanses hair — Aloe has antimicrobial properties and in gel form can act as a mild cleanser that won’t leave any damage behind. It’s a common ingredient of shampoos and can be used on its own if you’re trying to cut down on the chemicals you use in your hair.

* May encourage hair growth — Many people have sung the praises of aloe for helping their hair grow out faster. There’s limited scientific evidence to back this up, but some researchers have linked aloenin, the chemical compound the plant draws its name from, to increased hair growth.

Immune System Guard your from Overreacting

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

Tenderness, swelling, stiffness, redness, warmth and decreased range of motion.

Arthritis is an overreacting immune system visitor that is not welcomed to the body, but it often shows up and then does a number on the freeways, highways and byways within the body!

Sometimes, it stays and sometimes it goes. The first time it shows up, it is testing the body’s response to its visit finding out if it is welcome to stay. We should always treat it like fish (and the tolerated family visitor); only allowed to be around for three days and no longer.

D on’t let it get comfortable, so it moves on.

Sneezing, stuffy nose, sinus/ear congestion, watery/itchy eyes, tightness in the lung — another group of lovely symptoms unwanted by most.

Seasonal allergies can range from mild to severe and can be just as overreacting and

debilitating as our other unwanted guest, arthritis.

Learning what triggers the visits from these immune system overreactors is important to keep their visits to a minimum. Sometimes, they run in the family, so the risk of a long visit is possible, but keeping your body’s inflammation in check is one way to reduce the risk of these long-unwelcomed visits.

The common thread between allergies

and arthritis seems to be inflammation.

Reducing the body’s inflammatory response is key to keeping the body moving unencumbered and free. Focusing on keeping your diet “clean” and limiting processed foods and sugars will help.

Adding gentle stretches will help the fluid within the joints continue their job of lubrication.

There is one more “old remedy” I have found helpful for both of these

“overreacting immune system visitors” and that is gin-soaked golden raisins.

Gin is made by the juniper berries, and they have wonderful antiinflammatory effects by reducing the cytokines (the inflammatory chemicals within the body). Juniper also contains terpene, which is a pain relieving compound.

The sulfur used to process the golden raisins is the trigger for vasodilation (the widening of blood vessels) and helps reduce the antiinflammatory response.

The theory behind this home remedy is that the golden raisins and gin contain organic compounds of terpenes, flavonoids and sulfur that can help reduce inflammation, which reduces pain and the seasonal allergy response.

So, try a few ginsoaked raisins and see if it resonates with your body.

Allergies

A QUESTION OF BALANCE

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

I’ll start with a couple of stories: Many years ago

I had a friend from a tai chi class who told me he had been plagued with severe allergies. He had tried many things for relief, both mainstream and alternative.

He got no relief from medications, treatments of any kind or dietary changes. He then started a consistent meditation practice, and over the course of a few months his allergies faded away.

At the time he told me this, he had no allergies whatsoever. Another person from that class had

such severe pet allergies, he could not enter the house of anyone who had a cat or dog, whether the animal was present or not. After a couple visits to a good acupuncturist he no longer suffered entering a house with pets.

We often feel, with something like an allergy, that there is something wrong, something that needs fixing.

In the first story, my friend discovers that is not true, and he really needed to take matters in his own hands, to go inside and heal himself.

The second person seeks out an acupuncturist with the wisdom not to treat the symptoms, but to create balance and harmony so the body can heal itself.

The allergy is a message from the body, and it requires that we listen, rather than press on with business as usual and ask someone else to be responsible for our health and happiness. The message might be, as Thomas Merton is saying, that we need to seek out balance and order and to start moving harmoniously with the rhythms of life.

As a bodywork practitioner, particularly with shiatsu, acupressure and craniosacral therapy, my goal is not to focus on symptoms, but to bring order and balance with relaxation, to open the flow of energy and blood, and to reconnect the whole person with rhythms of life.

Over time, symptoms start dropping away, and health and happiness follow.

It’s an inside job, and the best practitioners don’t push but facilitate the process so each client can find their own individual path to healing.

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”

—Thomas Merton

An Emerging Solution IV VITAMIN THERAPY:

TO MINIMIZE ALLERGY SYMPTOMS

by Anita Farrelly, RN, BSN, MBA/HCM, & Jessica Dickinson,

Allergies are a prevalent concern for many people, impacting their daily lives and overall well-being. Traditional medical approaches involve the use of medications such as antihistamines, immunotherapy and corticosteroids to mitigate allergy symptoms.

However, there has been an emergence of alternative health treatments aiming to provide relief from common allergy symptoms. One of these innovative approaches is intravenous (IV) vitamin therapy.

This therapy involves the direct infusion of vitamins and minerals into the bloodstream, allowing for maximum absorption and bioavailability in contrast to oral vitamin supplements. These must pass through the digestive system where many nutrients may be only partially absorbed or lost entirely.

Research has shown that certain vitamins like vitamin C, magnesium and antioxidants like glutathione and zinc can help alleviate common allergy symptoms, all of which can be administered

via IV vitamin therapy.

Vitamin C is an antioxidant known for its ability to boost immune function, lower histamine levels and help reduce inflammation. Magnesium can help reduce symptoms such as bronchoconstriction and inflammation. Glutathione is a powerful antioxidant capable of neutralizing allergy-causing free radicals and reducing inflammation in the body. Zinc plays a vital role in the proper functioning of the immune system.

By administering these nutrients through IV therapy, individuals can be assured they are receiving the optimal amounts needed to support their body’s defenses against allergens.

Conventional treatments such as antihistamine medications, immunotherapy and the use of corticosteroids can all bring relief from allergy symptoms but can sometimes also bring side effects.

The potential side effects can be drowsiness, dry mouth and eyes, and longterm use can even lead to complications like adrenal suppression. IV vitamin

therapy, on the other hand, can provide relief from allergy symptoms with fewer side effects, as it has natural, essential nutrients found within your body.

This approach addresses potential nutrient deficiencies and allows for greater absorption rates, giving your body a more effective way to fight off allergens.

The prospect of IV

vitamins minimizing allergy symptoms is an exciting avenue to explore, as it offers a potential alternative to traditional allergy medications that might not work for everyone.

By reducing inflammation in the body and strengthening the immune system, IV vitamin therapy may present a holistic approach to allergy management.

RN, BSN, Owners, Aboost Wellness

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.

Helps Asthma Attention to Oral Health

by Dr. Anson Hooper, DDS, Hooper Family Dental

My daughters love doing anything active, from bike riding and hiking, to gymnastics and horseback riding, anything physical and competitive has their attention!

We love supporting them and watching them excel, but when all of this activity is coupled with asthma, as it is in the case of our youngest daughter, it can be much more challenging, and as a parent, at times it can be hard to watch.

If you or a loved one suffers from asthma or allergies, you’re aware of the layers of complexity they can bring to your life, but are you aware of the effects they have on your oral health?

It’s primarily the use of corticosteroids, anticholinergics, and bronchodilators that can lead to unwanted side effects. Studies show an increased prevalence of cavities, gingivitis, halitosis, and dry mouth are directly linked to these conditions.

While the focus of asthma is predominantly on the lungs, giving extra attention to oral health, including your tongue, teeth and throat, is important too!

Here are a few tips on ways you can protect yourself from some of these side effects:

1. Rinse your mouth with water regularly after using your corticosteroid inhaler.

2. Use a spacer for your inhaler. This allows the medication to enter your lungs more effectively, preventing the medication from undue contact with oral tissues.

3. Consider chewing gum with xylitol to help keep your mouth moist between meals. Xylitol can aid in the prevention of cavities.

4. Stay hydrated. Dry mouth stems from a lack of saliva and can worsen as we breathe through our mouth if our nose is runny or congested. Water is the best source of hydration for your body. Avoid sugary or acidic beverages as these can lead to other oral complications.

A s parents, we can follow a daily plan to help care for our child’s teeth by helping them brush daily and promoting hydration. We can all be more vigilant with our oral care.

If you’re prone to dry mouth, you’ll want to pay special attention to these recommended habits. Brush twice a day, floss once a day, and visit your dentist regularly.

It’s a Spring Thing

by John Murphy, Founder, Make 100 Healthy

This is the time of year that brings flowers, budding trees, bushes and the fragrant smell of freshly cut grass. It also brings allergies and hay fever to some that are susceptible to nature’s elements.

It is also a great time to be outdoors and enjoy the beauty of our area. Prescott has some of the best hiking and biking trails anywhere. Backyard gardeners bask in the sun and get their hands in the dirt to grow their own fruits and vegetables.

T here seems to be a renewal of energy in the spring. The urge to play tennis, pickleball and golf heightens. Taking a stroll around the square with your loved ones or your dog is a tradition and a great way to meet new friends and neighbors.

In short, spring brings warmer days and nights with longer daylight hours. This gives us the opportunity to do more than we do during the winter.

Spring always seems to bring a sense of renewal and the feeling of being alive. Psychologically, we might feel this way as a reaction to all the pretty flowers, birds chirping

and the trees that seem to bloom overnight.

In a sense, spring is the start of a new season of hope and anticipation. Have you noticed that people seem to be happier, are motivated to get that project done and to improve their exercise and activity regimens?

My personal spring routine includes swimming, golf, hiking and bicycling.

A s I’ve mentioned many times, I love to garden and eat freshly grown food. The taste of a tomato grown in your own garden is delicious. Eating the cucumbers, peas, lettuces and other vegetables I grow allows me the opportunity to eat nutritious food. It’s fun too!

How can you maximize spring to best advantage? Here’s a few tips:

1. Make a list of all the things you’ve wanted to do and make a plan to do them.

2. Plan dedicated time to be outdoors. Feel the sun energize your body.

3. Commit to eating locally grown, natural fruits and vegetables.

4. Hydrate, Hydrate, Hydrate. Make sure you don’t get dehydrated.

Spring is an amazing time to be healthy, active and social. I guess it’s a spring thing. Enjoy this wonderful time of year.

As

her patients.

Add More Recovery TO

YOUR REST DAYS

When you’re exercising often enough to need to program rest days into your schedule, you’re doing much better than most people. So you can feel great about yourself for that!

These rest days are important to restore your muscles from the beating they take from frequent workouts. Strength training in particular is predicated upon pulling them apart so they can knit themselves back stronger, resulting in the soreness you tend to feel. But rest days aren’t as beneficial if you don’t go the figurative extra mile by treating yourself and your body to food, supplements and lower-intensity movement that help you recover more quickly.

Here are a few ideas:

* Epsom salt baths — These are an oldie but goodie for reducing inflammation and swelling after a workout and can be done shortly afterward or on a rest day. They don’t require a lot of time; dump a couple of scoops (or whatever the instructions on the package say) into a warm bathtub and sit for 15 minutes or so, and let the magnesium relax your

muscles and improve your overall sleep quality.

* Percussive massage gun

— These little machines are gaining popularity with their effectiveness at breaking up lactic acid buildup in targeted muscle groups, improving circulation and lymphatic flow and improving your range of motion after an especially tough workout.

* Cryotherapy — This super-chilling of your body for two to three

minutes has been embraced by many professional athletes who’ve found it useful for reducing inflammation, pain and muscle fatigue following a strenuous workout.

It’s on the pricey side, so you won’t be doing this every week. That might be a good thing because some evidence suggests while it may provide short-term relief, cold therapy (including icing) may work against long-term recovery goals.

* Slow-flow yoga — Simply loafing around all day isn’t normally recommended for rest days, and warming up before gentler activity like walking, cycling or even stretching is just as important as before more strenuous routines.

Slow-flow yoga involves slower transitions, holding poses for several breaths to let your muscles expand and contract slowly and deeply.

What to Know

ABOUT SMARTXIDE TETRA CO2 & COOLPEEL

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

SmartXide Tetra CO2 and CoolPeel are game-changers in dermatology and aesthetic medicine.

The SmartXide Tetra CO2 laser provides precise and effective treatments for various skin concerns, including fine lines, wrinkles, acne scars and age spots.

In contrast, the CoolPeel system provides a gentler, more comfortable alternative to traditional laser peel treatments.

But what else should you know about these methods?

ABOUT SMARTXIDE TETRA CO2

The fractional carbon dioxide (CO2) laser is thought to be the best way to treat wrinkles, signs of aging and many other skin problems. Using the fractional CO2 laser to resurface your skin is an excellent way to improve the quality and feel of your skin.

It also removes fine and medium-depth lines and makes collagen grow, making the skin look great and natural.

The fractionated CO2 laser even pulls out pigmentation, gets rid of sunspots and improves the tone and

texture of the skin. It gets rid of wrinkles around the eyes and mouth. It removes the top layers of damaged skin.

Tetra CO2 laser skin resurfacing is customized to your needs. It works with your lifestyle to give you the glowing results you want without the downtime you don’t.

ABOUT COOLPEEL

CoolPeel is a new way to get the benefits of a usual CO2 resurfacing treatment safely and comfortably. Removing only the top layer of skin tissue removes damaged skin, revealing skin that looks younger and healthier.

CoolPeel is a high-tech fractional laser treatment that makes fine lines, sun damage and pores look less noticeable. It also makes the skin feel better without much or any downtime.

When the CoolPeel energy is used on your skin, the treated areas are prompted to make new collagen in many layers. After the CoolPeel treatment, your skin will look different in about 10 days. CoolPeel will also help you improve over the next three to six months as the deep layers of your skin continue to heal.

WHAT CAN BOTH TREATMENTS DO?

* Smooth out fine lines and wrinkles.

* Minimize sun damage.

* Reduce pore size.

* Reduce scars.

* Improve overall skin tone.

With these innovative technologies, medical professionals have the tools to help their patients achieve clear, radiant and youthful-looking skin.  Whether you’re looking to restore your skin’s natural glow or enhance your appearance, SmartXide Tetra CO2 and CoolPeel are excellent options.

SAVE MONEY, PROTECT YOUR TEETH

WITH OUR DENTAL MEMBERSHIP PLAN

FOR A LOW MONTHLY FEE, YOU’LL GET FULL PREVENTIVE COVERAGE, DISCOUNTS ON MOST OTHER PROCEDURES, AND VALUABLE PEACE OF MIND.

Two yearly exams & cleanings

One set of digital x-rays annually

As-needed emergency exams and x-rays

20% o most other treatments

CAN A WHOLE FOOD PLANT-BASED DIET

Help Allergies?

by Jion Sommer, Plant-based Nutrition Certified Professional, Reiki practitioner & Meditation teacher, Owner, Living Proof Naturally

Allergies are caused by an overreaction of the immune system to a foreign substance. When these substances come into contact with the skin, the body releases histamines, which trigger the symptoms of an allergy. A plant-based diet can help to reduce the severity of allergies by reducing the amount of histamines in the body.

More than 70% of your immune system resides in your gut. What you eat supports the microbiome in your belly, so keeping that gut flora healthy can help your immune system better handle allergens. Adding probiotics to your diet is an excellent start. Research shows that probiotics, which are plentiful in fermented foods such as sauerkraut and kombucha, can help treat

allergies like hay fever. Certain vitamins and herbs can help with allergic responses as well.

V itamin C can cut down on histamines, the chemicals in the body that cause many allergy symptoms like sneezing and runny nose. A half cup of yellow peppers contains 155 mg and one cup of broccoli contains 89 mg. So put some in your next salad.

Sunshine is our best source of vitamin D. Mushrooms are also an excellent source. Exposing shiitake mushrooms to sunlight for six hours a day, over the course of two days, may increase the vitamin D concentration from 2.5 micrograms per 100 grams to a whopping 1150 micrograms per 100 grams!

Omega-3 fatty acids can be found in chia,

hemp, flax and pumpkin seeds, as well as walnuts.

Herbs offer another form of natural antihistamines, like stinging nettles, which can be used as a tea or in tincture form. Turmeric is also beneficial and can be used in stir fries, tea or capsules.

Fresh ginger contains gingerol, which may help dry up mucus so you feel less stuffy. Make ginger tea or grate some into a stir fry.

Increased stress promotes allergies, so taking a few mindful minutes several times a day will help you feel better and release stress.

When you make your ginger tea or meal full of plant-based healing ingredients with natural antihistamines, pause for a few moments of meditation and gratitude. May all beings benefit.

GRAND TOUR OF SWITZERLAND SCENIC SWITZERLAND FROM BASEL

Zurich > Interlaken > Lausanne > Zermatt > Gornergrat > St Moritz

Lugano > Lucerne

15 DAYS

HIGHLIGHTS:

• Experience Jungfrau Railway, Europe’s highest-altitude railway station

• All in one blockbuster tour of Switzerland including all the scenic lines and key mountain excursions

• Traverse the Swiss Alps onboard the Golden Pass Line

• Take in a mountain panorama from the top of Gornergrat

• Experience Jungfrau Railway, Europe’s highest-altitude railway station

• Traverse the Swiss Alps onboard the Golden Pass Line

• Board the Glacier Express from Zermatt to St. Moritz

• and more!

• Take in a mountain panorama from the top of Gornergrat

• Board the Glacier Express from Zermatt to St. Moritz

• and more!

• Amazing Matterhorn views from the Gornergrat Cog Railway

Jungfrau mountain

Jungfrau mountain

• Enjoy time in two of Switzerland’s most scenic alpine towns – Interlaken and Chur

• Enjoy time in two of Switzerland’s most scenic alpine towns – Interlaken and Chur

• Alpine Adventure via boat and cable car or the worlds steepest cog railway to the top of Mount Pilatus

• Beautiful Scenery of The Golden Pass railway

• Highest railway station Europe atop the world-famous Jungfrau Railway

• Alpine Adventure via boat and cable car or the worlds steepest cog railway to the top of Mount Pilatus

• Highest railway station Europe atop the world-famous Jungfrau Railway

HIGHLIGHTS:

• Enjoy wonderful views of the iconic Matterhorn mountain from the Gornergrat Cog Railway

• Admire the majesty of the Swiss Alps from the panoramic carriages of the Glacier Express

• Marvel at the change in scenery onboard the UNESCO listed Bernina Express, and enjoy a true Italian pizza in Tirano!

• Marvel at the change in scenery onboard the UNESCO listed Bernina Express, and enjoy a true Italian pizza in Tirano!

• Experience the glamorous and world-famous Swiss resorts in Zermatt and St. Moritz

• Experience the glamorous and world-famous Swiss resorts in Zermatt and St. Moritz

THESE

Rotator CuffExercises

Shoulder injuries are serious business. They can be tremendously painful, limiting and slow to heal.

The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move.

If you have a shoulder injury, start with the RICE method: rest, ice, compression and elevation. Once swelling has gone down and you can move your arm without pain, some exercises can help you heal and prevent issues like a frozen shoulder or loss of range of motion.

SIDE-LYING HORIZONTAL ABDUCTION

How to do it:

1. Start on your side on a mat, placing your arm or a towel to keep your neck neutral.

2. Stretch your top arm straight out in front of you with a soft bend in the elbow, keep the elbow from locking, holding a light dumbbell.

3. Lift the wrist up toward the ceiling as far as you can go without pain, but do not overextend your shoulder.

4. Slowly lower back toward the floor.

Aim for 10 to 12 reps for three sets on each side. If you need to, just move to a lighter weight to start.

DOORWAY STRETCH

1. Stand at end of wall or in doorway facing perpendicular to wall.

2. Place inside of bent arm on surface of wall. Position bent elbow shoulder height.

3. Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.

LAWN MOWER PULL

1. Stand straight with your feet shoulder width apart and hold a dumbbell in your left hand.

2. Squat as you rotate your torso to the right and bring the dumbbell toward your right foot.

3. Stand up, rotate your torso slightly to the left and raise the dumbbell until it’s close to your left shoulder.

4. Switch sides and repeat.

Also known as dumbbell rows, perfect form looks like you’re starting a lawn mower. Keep your back straight, your head and neck relaxed, and exhale as you pull the dumbbell toward your shoulder.

Don’t Go

Overboard

by Christia Gibbons

With supplements and fortified foods readily available, you would be smart to realize that too much of a good thing might not be your wisest choice. You can overdose on vitamins and minerals.

For instance, an overdose of vitamin C can bring on diarrhea, nausea, vomiting, heartburn, stomach cramps and headaches.

Too much calcium can impair your kidneys and thinking, and in extreme circumstances prompt an irregular heartbeat. A severe iron overdose could throw you into a coma, result in low blood pressure, lead to liver failure, injure your lungs or worse. Vitamins with iron are the most toxic, especially when kids ingest them.

When it comes to multivitamins, overdoses can harm your bladder and kidneys; eyes, ears

ON THESE ESSENTIALS

nose, mouth and throat; heart and blood; muscles and joints; stomach and intestines; skin and hair; and your nervous system.

A healthy diet is your best bet, but if you and your doctor think a supplement could help you, stick to the recommended dose and don’t take too many different kinds of supplements.

The vitamins and minerals you should take daily are:

Vitamin A to help fight infection, maintain healthy vision, keep skin healthy, strengthen bones and aid heart, lung and kidney health.

Mangoes, cantaloupe and apricots are filled with vitamin A, which also is found in dairy products and yellow or orange fruits and vegetables. The recommended dietary allowance (RDA) is 700 micrograms for women and 900 for men.

Vitamin B — there are eight B vitamins in the B complex — maintains normal brain function and memory; helps metabolize carbohydrates, protein and fats; improves cholesterol; and is needed for normal blood cell production and nervous system function.

There are varying RDAs and most Americans may not get enough B vitamins daily. In the U.S. many cereals, flour, breads and pastas are fortified with B vitamins to minimize deficiency.

Vitamin C contains antioxidants promoting healthy tissue growth. The RDA is 75 milligrams for women and 90 for men. It is found in many fruits and vegetables.

Vitamin D is activated by ultraviolet light, and besides exposure to sun, can be found in cod liver oil, fatty fish, fortified juices, milk and cereals. Benefits include: maintaining nervous system functions and bone health; influencing immune cell function; and regulating blood levels of calcium and phosphorus.

The RDA for children and adults is 15 micrograms and 20 for people ages 70 and older. Deficiencies are relatively common.

Vitamin E helps your organs function. Good sources include vegetable oils, avocados, spinach, seeds and nuts and whole grains. The RDA is 15 milligrams daily.

Vitamin K is key for blood clotting, and with calcium keeps your bones healthy. This is a proteinrich vitamin largely found in leafy green vegetables.

The RDA is 90 micrograms for women and 120 for men.

Calcium is needed for healthy bone growth. This mineral also helps muscle function and nerves to carry messages from the brain to the body. Eat tofu, spinach, soy and rhubarb to get this mineral. Also, milk, cheese and yogurt are good sources.

The RDA for women and men ages 19 to 50 is 1,000 milligrams; for women 51 and older for men older than 70, 1,200 milligrams.

Iron helps move oxygen in your blood. It improves immune and brain function. Look to red meats, leafy green vegetables and legumes to get your iron.

Zinc is needed in small amounts — 8 milligrams for women; 11 for men. Eat red meat, poultry, beans, nuts and whole grains. This mineral helps improve the immune system and memory and reduces common cold symptoms.

Pineapple

Allergy Symptoms

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

When pollen allergies hit, consider trying these nutrients, and you just may say bye-bye to your symptoms:

Vitamin C Bromelain is an enzyme that may help relieve swelling, and some studies have found it can ease sinus congestion. Bromelain comes from the pineapple plant. So grab some pineapple chunks.

These also could help: magnesium, vitamin D, gingerol quercetin, EGCG, turmeric, omega-3 fatty acids and probiotics.

Allergies are the result of your immune system’s response to a substance. Your body or immune system can respond from mild coughing and a runny nose to a life-threatening reaction known as anaphylaxis.

A person becomes allergic when their body develops antigens against a substance. Antigens

are toxins or something foreign to our bodies that make our bodies respond by producing antibodies, those things that fight off the foreign substance.

And antigens are any substance that causes our immune system to produce antibodies against it. This means your immune system does not recognize the substance and is trying to fight it off. An antigen may be a substance from the environment, such as chemicals, bacteria, viruses or pollen.

Sleep, exercise and eating healthy, as with most things, are key in combating allergies.

Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to something causing an allergic reaction. Sleep is different for all of us, but usually between six to eight hours is a good range.

E xercise can be good and bad, depending on the reaction your body has to the allergies.

E xercises that focus on breathing are helpful for those with seasonal allergies. Yoga and Pilates concentrate on deeper breathing, which may be helpful in strengthening your lungs.

For those with asthma, resistance training and exercise that involves stop-andgo are preferred.

Certain foods can worsen your seasonal allergies. Alcohol, peanuts, sugar, processed foods, wheat, chocolate and even coffee are known to exacerbate allergies.

If you are unsure of your reactions to these foods, try an elimination diet. According to WebMD, eating clean, fresh foods has been thought to help many respiratory allergies, including asthma.

My Health IS FAILING ME, HELP!

PART 1

by Vickie Johnston, Owner and Founder, H2O Health

We don’t have to check our brain at the door when we go to the doctor’s office, yet that’s usually the expectation of many health providers.

If you start asking questions or don’t want to do what you’re told, they get upset, get mad and many times won’t treat you. That’s when I leave as quickly as I can get out the door.

Today there are so many fantastic resources to research on the internet. If you are not a reader, YouTube presents numerous creditable doctors and educators, even top university professors, teaching about your health and how you can become your own best health advocate.

I like a variety of teachers, to compare notes.

I have been a lifelong student and helped many through the years with research on getting to the root cause of their health issues.

Working in a hospital lab taught me how to go through a process of

elimination to determine the root cause of many diseases and illnesses. It created a desire to figure out why our bodies begin to fail us.

I believe we are aging way too fast due to many things

totally preventable. I also believe the human body knows how to heal itself. The trick is to learn what best feeds our more than 200 types of cells. Cells need more than healthy foods

to keep them healthy, but that is an essential start.

Intermittent fasting is quickly rising to the top of research as one of the newest ways to help our body defeat many health issues. Studies are ramping up as the results are impressive when it comes to diabetes, heart issues and just about every health issue we face.

Everybody’s heard of fasting, it’s been around since biblical times, but intermittent fasting is a new concept.

Intermittent fasting is choosing a set number of hours to eat every day with a specific time to start and stop.

The most common way to start is pick an eighthour window, known as the feeding window, to eat. Then stop for 16 hours to let your body rest from digestion and get down to detoxing and rebuilding new cells and tissue.

Join me next month for Part 2, Fasting and your Digestive System. In the meantime, check out Dr. Eric Berg on YouTube.

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

Get highlights from each issue of Prescott Healthy Living delivered directly to your inbox by signing up for our newsletter today!

www.prescotthealthyliving.com/copies

POUR HEALTH BENEFITS WITH

The fruity flavor of hibiscus is tangy and sweet, making it perfect for tea. It contains vitamin C, polyphenols and more.

For centuries, people have used hibiscus seeds, flowers, leaves and stems in food and traditional medicine. Today, there are hibiscus-flavored jams, sauces and teas throughout the world. Also known as roselle or sorrel, it’s been used to treat everything from high blood pressure to indigestion.

To make hibiscus tea, steep the dried buds (calyxes) in boiling water. You can also buy dried hibiscus or tea bags. Hibiscus extract is a concentrated liquid form of the supplement. You can buy it from health food or herbal supplement retailers.

1. PROTECTS WITH ANTIOXIDANTS

The hibiscus plant is rich in antioxidants like betacarotene, vitamin C and anthocyanin. Antioxidants destroy free radicals within your body that can cause damage to cells that contribute to cancer, heart disease and diabetes.

Hibiscus Tea

It may look beautiful in your garden, but hibiscus flowers are not just a decoration. They offer a variety of health benefits.

2. FIGHTS INFLAMMATION

Inflammation plays a role in the development of many illnesses, including cancer and asthma. While more research is needed, it seems that hibiscus may offer helpful anti-inflammatory effects. Several studies have shown the ability of hibiscus to fight inflammation.

3. LOWERS CHOLESTEROL

High cholesterol affects millions of adults and contributes to serious diseases like heart attack and stroke. In one study, people who drank hibiscus tea had an increase in “good cholesterol” (highdensity lipoproteins) and a decrease in “bad cholesterol” (lowdensity lipoproteins).

4. FIGHTS BACTERIA

Hibiscus tea may provide antibacterial properties. One study showed that hibiscus extract inhibits E. coli. In laboratory studies, hibiscus extract kept certain types of bacteria in check.

The plant also contains

phytoestrogens (or plant estrogens) that may decrease the effectiveness of birth control medication. Consult your

doctor if you take any of those medications or if you take hormones for menopause or as a gender-affirming therapy.

Flavor your Hydration NOURISH

FOR MAXIMUM CONSUMPTION

by Caterina Vaticano, Owner, Happy Life Snacks

Optimal wellness is the key to unlock the inner champion we’re all meant to be, but how do we do that when we’re sluggish and trying to keep up with our unsurmountable responsibilities?

Fatigue zaps our energy, one of our most precious life commodities. If your energy and sharpness can use improvement, stick to some tried and true basics. Let’s get the pep back into our lives without investing into fad diets or without feeling badly that we’re not in optimal condition.

Here’s how to radically optimize your energy:

CONSUME WATER

“But I hate the taste of plain water.”

Making sure we’re adequately hydrated can make a massive difference in how we feel. I said “massive.” This really needs to sink in.

Water is essential to our overall health. Water enhances our physical performance and boosts mental clarity and energy.

Do you know our bodies stop working optimally when we’re dehydrated? Dehydration makes us feel sluggish and even moody. It affects our memory and muscles.

Dehydration and poor sleep are linked. Dehydration can cause muscle spasms and disrupt our sleep cycle. It even dries out our nasal passages, resulting in snoring. It trashes our sleep and negatively impacts our lifeforce.

Here’s a recipe and some tips for you to incorporate energizing, tasty and healthy ingredients into your water.

DIY ELECTROLYTE WATER

1/2 cup Fresh orange juice

1/4 cup Fresh lemon juice

2 cups Water (filtered or raw coconut water)

2 tbs Organic raw honey

1/8 tsp Himalayan pink salt

Mix together and voila! Secret note: Add a pinch of sea salt or Himalayan pink salt to your water.

* Lime and cherry

* Raspberry and grapefruit

* Muddle fruits a tad for the best results

Staying hydrated isn’t the only thing that keeps us energized. However, let’s start with basics, one small step at a time. Remember, our wellness is a journey. Perfection is impossible, but small steps are not. You’ll see changes over time. Enjoy and live well.

This recipe contains sodium; however provides minerals, potassium, calcium and magnesium.

PACK A PUNCH INTO YOUR WATER

* Mint and cucumber

* Watermelon and basil. You’ll get electrolytes, amino acids (reduces muscle soreness), vitamins A and C, and potassium, to name a few.

Grow Better Peonies

by Ken Lain, The Mountain Gardener, Watters Garden Center

Peony derives its name from a Greek myth. Paeon, a student under Aesculapius, the god of medicine, was well aware of the medicinal qualities of peony plants. He used them to heal a wound suffered by the god Pluto. The upstaged Aesculapius was displeased and threatened retribution. Pluto saved Paeon’s life by turning him into a peony plant.

These fragrant flowers prefer full sun. An exception to this rule applies to gardens below the 4,500-foot elevation where peonies benefit from shade through midday.

PLANTING PEONIES

Dig a shallow, wide hole and set your peony plant. Drainage is key. Through early spring, you will see the rebirth of the crown poking through the soil. In April, each plant will grow actively, with flower buds soon to follow. May and June, their beauty fills the gardens.

LANDSCAPING

Peonies often are planted individually. Because of their sizable maturity,

perennial beds should be planted toward the back of the garden when sharing perennial beds with others.

Peonies are often planted in groups, side by side, to form a row — think formal English gardens.

PEONY CARE

Support peony plants with stakes or hoops, just like tomatoes. The large blooms are heavy, especially after a monsoon rain. Trimming back and disposing of the foliage in autumn prevents disease.

If you see one specimen stunted while the peony plants around it usually blooming, remove and destroy that plant before it infects others.

Mulch heavily through winter. Apply a 2- to 3-inch layer of shredded cedar bark after the foliage has died in autumn.

FINER POINTS

Often, when we see pictures of huge, beautiful flowers in books, we assume they come from the tropics. Mother Nature made an exception with mountain peonies. These cold-hardy perennials grow in temperatures as low as -20 degrees. They even grow in the most frigid north-facing gardens of Arizona.

Plant peonies near entrances and patios where their fragrance is enjoyed readily.

Peony plants with double flowers are the most fragrant.

To extend the blooming season, stagger your varieties. Purposely plant early blooming varieties, others late, with others that bloom between.

Peony plants are exceedingly long-lived. Peonies are unlike other perennials in that they rarely need to be divided — they dislike being disturbed. If you do divide them to increase your stock, autumn is the best season to do so.

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

Fried Kielbasa & Cabbage

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

I highly recommend this delicious and nutritious dish for a quick weeknight meal! Makes for a great low-carb meal alone or as a balanced meal served on top of rice.

2 tbs Butter

1 lb Kielbasa (uncured, no sugar added)

1/2 head Cabbage

1/2 Yellow onion

2 tbs Cayenne pepper powder

1 tsp Black pepper

1 tbs Pink salt

1

In large frying pan, melt 1 tablespoon butter. Add kielbasa, sliced into medallions. Brown on each side, about 8 minutes total, then remove meat from pan.

2Add remaining butter and diced onion. Sauté 3 to 4 minutes to begin

to caramelize onion.

3Add cabbage, thinly sliced. Sprinkle in seasonings, mix, then let cook for another 5 to 8 minutes or until cabbage is soft.

4Combine cabbage mixture with kielbasa and enjoy!

Serves 4 | Time to Table 25-30 mins

Keto Cheesesteak Stuffed Peppers

These cheesesteak stuffed peppers are a great way to get in a veggie and add some fun to a weeknight meal.

The steak cooks quickly when sliced thin, saving time when you’re hungry. And preheating the peppers lets everything cook more evenly than if you try to cook everything at once in the oven.

2 lbs Sirloin steak, thinly sliced

5 med Red or orange bell peppers, cut in half and seeded

1 cup Mushrooms, sliced

1½ med Red bell peppers, sliced thinly

1½ sm Red onions, sliced thinly

2 tbs Fresh parsley, chopped

3 tbs Olive oil

½ cup Cheddar cheese, shredded

1Preheat oven to 40 0°.

and onions. Cook until tender.

2

Oil a baking pan and place peppers on pan with open side face up. Bake 20 minutes or until tender.

3Heat a skillet over medium/high heat with 2 tablespoons olive oil. Add sliced steak and heat about 5 minutes. Transfer to a bowl.

4Add 1 tablespoon olive oil to the hot skillet. Add mushrooms, red pepper slices

5When veggies are cooked through, add steak and cook another 2 minutes.

6Remove peppers from the oven once tender and add a heaping spoonful of the veggie and meat mixture into each pepper. Once peppers are filled, top with cheddar cheese evenly..

7Bake peppers at 400° for 2-3 minutes just to melt the cheese.

Serves 6-10 | Time to Table 25-30 mins

2 tbs Sesame seeds

1 lbs Green beans, trimmed

5 tbs Avocado oil (or other high heat cooking oil)

1 tbs Garlic, minced

1 tbs Ginger, minced

1/3 cup Coconut aminos (or lowsodium soy sauce)

1½ tbs Sesame oil

¼ tsp Chili flakes to taste

Dry-fried String Beans

This is one of the fastest veggie dishes you can make, but it sure doesn’t taste like it. It makes a great side dish or a vegan main dish. Top with slivered almonds or garlic/ chili paste to bring the heat.

1

In a large nonstick pan or wok, add sesame seeds and dry roast for a few minutes on medium. When they start to get fragrant and change color slightly, remove and set aside.

gets fragrant and beans are well coated with the oil.

4Add coconut aminos and stir fry to coat another 2 minutes.

2

In the same dry pan, add the green beans and stir-fry in the dry pan for 3 to 5 minutes on medium high until they start to blister and brown on the outside.

3Add avocado oil, garlic and ginger and stir-fry for 2 minutes until garlic

Serves 4 | Time to Table 15 mins

5Sprinkle the sesame oil, toasted sesame seeds and chili flakes on top and toss to combine.

6Serve immediately and enjoy.

If you want to add protein, brown ground pork, chicken or turkey with a little salt and pepper and add it in just before step 4.

No Mayo Potato Salad

Unlike typical potato salads swimming in mayonnaise, this potato salad is slightly creamy yet mayo-free.

It’s vegan, egg-free, dairy-free and gluten-free, but definitely full of fresh herbs and comes with a lemon kick.

3 lbs Red potatoes, sliced into ¼-inch discs

2 tbs Fine sea salt

¼ cup Olive oil

4 tbs Fresh lemon juice

3 tsp Dijon mustard

4 cloves Garlic, crushed

½ tsp Black pepper, to taste

5 stalks Celery, chopped finely

½ cup Fresh flat-leaf parsley, roughly chopped, (save 2 tablespoons for garnish)

½ med Red onion, diced

1

In a large saucepan, add potatoes and salt. Cover with water and bring to a boil.

2Reduce heat to mediumlow and cook until potatoes can be pierced by a fork easily, about 5 to 6 minutes. Be careful not to overcook.

3Drain, reserving ¼ cup cooking water. Transfer the potatoes to a large bowl

reserved cooking water and process another 15 seconds.

5Pour herbed olive oil mixture over potatoes and gently mix. It might look like too much liquid but let the potatoes rest for 10 minutes and toss again.

6

In a blender, combine olive oil, parsley, red onion, lemon juice, Dijon mustard, garlic and black pepper. Process about a minute until blended thoroughly, and while running, pour in the

4

After the potatoes have had a chance to rest, add celery, chopped parsley and red onions. Toss again. Season generously to taste with salt and pepper.

Serve this immediately or cover and refrigerate. It’s best to eat it immediately, but you can keep it up to three days in the refrigerator.

Serves 6-8 | Time to Table 20-25 mins

2 tbs Olive oil

½ cup Onion, diced

1 lb Ground beef

4 tsp Chili powder

2 tsp Ground cumin

½ tsp Kosher salt/ black pepper to taste

2 tsp Garlic, crushed

2 cups Sweet potatoes, peeled and diced

14.5-oz can Diced tomatoes

4 oz can Diced green chiles

1/4 cup Water

½ cup Cheddar cheese, shredded

Southwest Skillet

This one-pan easy dinner has something for everyone. Beef for the meat eaters, chili powder for a bit of spice and sweetness from the sweet potatoes. It’s a quick, weeknight meal that will become a staple in your dinner rotation. You can freeze this and serve another time, making it even easier. Just add the cheese after thawing and heating.

1Heat olive oil in a large skillet over medium heat.

2Add ground beef and diced onion. Break up the beef and mix.

3Add in 2 teaspoons chili powder, 1 teaspoon cumin, and salt and pepper. When beef is almost done, add garlic and cook for 2 to 3 minutes. Pour mixture into a bowl and wipe out the skillet.

4In the same skillet, add sweet potato, tomatoes,

green chiles, water, 2 teaspoons of chili powder, 1 teaspoon cumin, salt and pepper. Stir everything together and cover.

5Lower the heat and simmer for 25 minutes or until potatoes are tender.

6Mix ground beef in with potato mixture and toss together. Top with shredded cheese and cover with the lid again for 2 to 3 minutes until cheese melts.

Serves 4 | Time to Table 30-35 mins

Lemon Chickpea Feta Salad

This salad is simple, fresh, full of protein and so satisfying. Serve it as a side dish or make it a meal. Add tofu or switch out the beans to white beans instead.

2 15-oz cans Chickpeas, drained and rinsed

8 oz Feta cheese, crumbled

½ cup Red onion, finely diced

1/3 cup Parsley, chopped

½ cup Baby arugula, chopped

3 tbs Olive oil

This is a filling, healthy meal all around. 1

3 tbs Lemon juice

½ tsp

Lemon zest

1 tbs Honey or agave syrup

½ tsp Kosher salt

½ tsp Black pepper

In a large bowl, whisk olive oil, lemon juice, lemon zest, honey, salt and black pepper. 2Add all other ingredients into the bowl and toss.

3Enjoy! Refrigerate for about 30 minutes to let the flavors mingle. It’s even better the next day

Serves 4-6 | Time to Table 10 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

Cardiac Care

Cardiology

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. AZ-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. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125

Hancock Healthcare

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

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

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

Precision Spinal Care

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

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

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

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

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

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

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

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

White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303 928.776.4663

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

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

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305

Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314

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 Sleep Solutions

Dana Rockey, DMD

122 N Cortez St., Ste. 302 Prescott, AZ 86301

www.drdanarockey.com | 928.235.6925

Prescott Smile Care

3765 Crossings Dr., Ste. A | Prescott, AZ 86305

www.prescottsmilecare.com | 928.445.8503

Prescott Valley Dental Group

3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314

www.prescottvalleydentalgroup.com

928.759.8000

ProSolutions Dental Group

139 W. Whipple St. | Prescott, AZ 86301

www.prescottdentist.com | 928.776.1208

PV Dentistry

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

Reneer Dental

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

Smile by Design

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

Sunwest Dental

8256 E. AZ-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 AZ-69 | 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. AZ-69 | Prescott Valley, AZ 86314 www.abetteryouivbar.com | 928.421.4292

Aboost Wellness and Salon

543 W. Gurley St. | 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. AZ-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. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

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

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 AZ-69

Dewey-Humboldt, AZ 86327

www.optimamedicalaz.com | 928.772.1673

Optima Medical 901 AZ-69 | 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.

Surgical Center

Urology

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

For me, healthy living is embodying a wellbalanced schedule. Eight hours of sleep, mostly organic diet, and exercise!

It’s all about being at top performance, which is actually all about the manifesting. Maintaining healthy friendships, being of service to humanity, “doing the work” (aka trauma therapy as needed), I keep a goal and prayer journal, and above all work hard play hard!

Angela Garrotto, OWNER,

EARTH AND HERBS

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

My sobriety journey began in 2004, which led me to a way of life demanding wellness or regress back into sickness.

After 16 years of practicing a spiritual program, I began to pray to use my gifts to help others, I became reiki certified, yoga certified and learned transcendental meditation. I am now the proud owner of a wellness center where I get to practice energy healing and instruct/ facilitate yoga classes!

WHAT ARE YOUR BIGGEST HEALTH AND WELLNESS TIPS?

Be part of the 5 a.m. club (or for me 6)! Wake up. Study. Meditate. Journal.

Connect to the higher self, set intention for harmonious flow before the day begins and subsequently crooked paths are made straight. It is my greatest desire to help others discover the untapped resources living inside the human soul!

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH,

WELLNESS JOURNEY?

The biggest accomplishment for me has been writing my own narrative and living in higher truth.

Ultimate next level is continuing expanding in consciousness. I pray to be of service as humanity ascends through these trying times.

My next goal is to host reiki certification retreats here in Prescott, as well as beautiful locations all over the country! As always, though, let’s see what the universe holds in store!

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