Prescott Healthy Living - VOL. 4, NO. 6

• 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!

H2O HEALTH

WATER & HEALTH SOLUTIONS

Your healthy water store and so much more!

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YOUR BODY FILTERS THE WATER YOU DRINK!

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

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

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Caring for your Teeth

CARES FOR YOUR BODY

ur smile plays a huge role in how we communicate with the world, so it’s understandable for us to be concerned about the impression it leaves. This is why cosmetic dentistry is a $5.6 billion industry in the U.S., according to IBISWorld, with teeth whitening, veneers, dental bonding and tooth and gum contouring.

O ur self-confidence can be affected by whether we’re revealing chipped, stained or crooked teeth or other not-so-attractive sights.

But our teeth are obviously much more than a façade. They prepare food for its journey through our gut to fuel our energy, in the process picking up bacteria, sugar and other substances that damage them and can lead to wider problems affecting our overall health.

O ur teeth are luckier than other parts of our body in that most of us pay daily attention to them by brushing, but many are less consistent with that second brushing, flossing, twiceyearly dental visits and other recommended measures.

For today, and every day after, take one additional step to protect your oral and every other level of health.

Be well,

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

Julie Turetzky, Director of Public Relations

Jacey Bailey, Executive Sales & Marketing Assistant

Jenna Leatherman, Executive Sales & Marketing Assistant

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Jennifer Hunter, Digital Media Representative

EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

OPERATIONS

Bea Lueck, Vice President

Terry Scheib, Delivery Manager

COMMENTS & IDEAS editor@roxco.com

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CEO Elaine M. Earle, CPA

VICE-PRESIDENT, OPERATIONS

Bea Lueck

Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2023. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.

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

For over four decades, Prescott Women’s Clinic has been the go-to quality medical practice in the local community for obstetrical and gynecological care for adolescent girls and women.

LocalHEALTH

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

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

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company

Lynell Cavner is the founder and owner of Lynell & Company, a Body & Nerve Restoration Center in Prescott. She’s a master certified Bowenwork practitioner, trained in Thai/stretch massage and has a bachelor’s in holistic nutrition. Her book “Her Father’s Hands” was recently released.

Cathy Clements

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.

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.

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.

John Murphy Founder, Make 100 Healthy John Murphy is chairman of the Prescott Commission on WellBeing 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.

ENTHUSIASTS

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

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

Dr. Dana Rockey

DMD, Owner, Prescott Sleep Solutions

Dr. Dana Rockey is a dental sleep medicine specialist, who focuses on solutions for snoring and sleep apnea at Prescott Sleep Solutions. He offers comprehensive treatments and collaborates with area physicians to treat patients.

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.

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.

Keelyn Yachanin

BA, SEP, BCN, Shamrock Recovery Services

Keelyn Yachanin is a certified neurofeedback provider and somatic experiencing practitioner (SEP) who’s spent the last eight years helping individuals struggling with PTSD, brain injury, mental health disorders and more heal in inpatient and outpatient settings.

Blayne Soriano

Jion Sommer

Loree Walden

Marketing Manager, Yavapai Humane Society

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.

HEALTHY

Mouth & Body

by Blake Herzog

Researchers are finding increased evidence that the ramifications of poor oral health spread far beyond our mouth, even if the cause-andeffect relationship isn’t always clear.

Gum disease in particular, primarily caused by bacteria that builds up on our teeth as plaque, may either contribute to or be a warning sign of disease elsewhere in the body.

Good oral health practices, including brushing teeth twice daily, flossing, using mouthwash and regular dental checkups, are the best methods for preventing gum disease.

HEART DISEASE

In one rare but potentially deadly heart condition mostly found in patients with existing heart conditions, endocarditis, bacteria from the mouth and other parts of the body spreads to the heart and infects the lining of the heart valves by

GO HAND-IN-HAND

attaching to damaged areas of the organ.

Other research has found that those with gum disease or poor oral health are at higher risk for cardiovascular disease. Some experts suggest chronic inflammation caused by oral bacteria and infection may contribute to formation of plaque (different from dental plaque), in the arteries, which can lead to partial or complete blockages.

DIABETES

Many experts believe there’s a two-way relationship between diabetes and gum disease, with each having the ability to worsen or improve the other.

It’s well-established that diabetic patients face up to three times the average risk of periodontal problems, and some studies have found gum disease adversely affects the body’s glycemic control. Diabetes reduces production of saliva and raises its sugar content, both of which

can foster bacteria growth and lead to infection.

An analysis of dental records and insurance claims published by the Journal of the American Dental Association in February found diabetes patients treated for periodontal disease saw their overall health costs go down 12%.

PREGNANCY

Increases in estrogen and progesterone are known to increase the risk of early gum disease, or gingivitis, during pregnancy, occurring in about 60% to 75% of cases.

In most cases the gums return to normal after giving birth, but without treatment gingivitis can progress to the more serious periodontitis, which has been linked to premature delivery and low birth weight for babies.

ALZHEIMER’S DISEASE

Gum disease and other markers of oral health tend to worsen as this disease progresses, and

at least one study has reported the presence of bacteria that causes gum disease in the brains of people with Alzheimer’s.

Some scientists believe this type of infection could help trigger Alzheimer’s in those predisposed to develop it.

MEDICATION

Long-term use of drugs that reduce saliva production can contribute to bacteria growth and gum disease, including decongestants, antihistamines, diuretics, painkillers and antidepressants.

SIGNS OF GUM DISEASE

Early gum disease, known as gingivitis, progresses to the more serious periodontitis when left untreated. Symptoms of gum disease include bad breath or taste that won’t go away, red, swollen, tender or bleeding gums, pain while chewing, and loose or sensitive teeth or gums pulling away from teeth.

Bodywork

Oral Health CONNECTS TO

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

Of course the best road to oral health is prevention, but our best intentions can still eventually land us in the dental chair for some pretty unpleasant procedures. Most of us have been through some form of drilling, grinding, pulling, hammering, etc.

As far as we have come with the technology of dental work, many of us feel something like the people Dr. Fischer is describing above. So dental work, oral surgeries, tension, stress, grinding of teeth, all create a degree of trauma in the bones of the face and cranium.

Craniosacral therapy is a gentle form of bodywork, much of which is focused around facial and cranial bones that can gently unwind the physical stresses that we absorb during these kinds of procedures.

And for those who suffer more emotional trauma from dental work, craniosacral work can help there too, relaxing the mind and the body.

Craniosacral therapy in its modern context comes from the work of William Garner Sutherland in the early to mid-20th century, known as osteopathy in the cranial field. Sutherland worked more and more toward a light, non-invasive touch, which he referred to as “like a feather on the breath of God.”

B y touching lightly and following the movements

and rhythms of the bones and tissues, the body would find its proper form and ultimately its health.

T he use of craniosacral therapy spans a wide array of physical trauma, emotional trauma and health conditions. As a bodywork therapist, I have incorporated this work for many variations of injury, chronic pain, PTSD, disabilities and

health challenges.

O ur context here is very specific, but it is right in the wheelhouse of craniosacral therapy, If you find yourself suffering from chronic stress, TMJ dysfunction, facial injury or dental trauma, seek out a good craniosacral therapist to help you return to a state of ease in your body and mind that will support good oral health.

“I find that most men would rather have their bellies opened for five hundred dollars than have a tooth pulled for five.”

—Martin H. Fischer

Oral Health for Children

Starts Before

THEY HAVE TEETH

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

If you’re a parent, you know how hard it can be to get your kids to brush their teeth. They’re too busy playing, they don’t like the taste of toothpaste, they forget, they complain, they throw tantrums ... the list goes on.

You may wonder if it’s even worth the hassle. After all, they’re just baby teeth, right?

Not so fast. Children with cavities can experience chronic pain, infection, difficulty eating and speaking and low selfesteem. Developing good oral health habits while they’re young is so important for preventing more serious problems later in life.

So how can you prevent cavities in kids without losing your sanity?

Start early. The best time to start taking care of your child’s teeth is before they even have any. You can wipe their gums with a soft cloth or a finger brush after each feeding to remove any bacteria or food residue.

A s soon as their first tooth erupts, usually around 6 months, you can start brushing it with a soft-bristled toothbrush

and a smear of fluoride toothpaste. You should also take children to see a dentist by their first birthday.

Make it fun. Brushing teeth doesn’t have to be a chore. Try playing music, singing songs, telling stories, using stickers or rewards, or letting them choose their own toothbrush and toothpaste. You can also brush your teeth together and make silly faces in the mirror.

The more you make it a positive and enjoyable experience, the more likely they will cooperate.

Be consistent. Kids thrive on routines. Parents should help their kids brush their teeth twice a day, preferably in the morning and right before bed, with a pea-sized amount of fluoride toothpaste until they are able to do it on their own.

Parents should also teach their kids how to floss once a day. Make it part of their

daily schedule, and don’t skip it even when you’re tired, busy or traveling.

Limit sugar and snacks. Encourage water and healthy foods. Sugar is the main culprit behind cavities, as it feeds the bacteria that produce acid

and erode the enamel of the teeth. Try to limit your child’s intake of sugary foods and drinks.

If they do have something sweet, make sure they rinse their mouth with water afterward.

Brighter Smile These Plant-Based Foods

by Jion

Apples are a great choice as their crunchy texture acts like a toothbrush to scrub your teeth. Plus apples contain malic acid, which boosts saliva production, helping clean your teeth and remove stains.

Strawberries not only contain the same malic acid as apples, they have the added benefit of ellagitannins, antioxidants that can help reduce stain-attracting bacteria and inflammation in your mouth. And, strawberries’ vitamin C can help prevent gum inflammation and periodontal disease. They may even protect against oral cancer.

Broccoli contains iron, which forms a wall of protection for your teeth and helps prevent stains and cavities. Eating this raw crunchy veggie can help polish your teeth.

Broccoli is high in fiber, and eating lots of fiber helps reduce inflammation in your mouth (along with the rest of your body).

PAVE WAY TO A

Pineapple is the only food that naturally contains bromelain, a compound with anti-inflammatory and cleansing properties.

Green leafy vegetables, like romaine lettuce and spinach, which contain folate can strengthen enamel, guard against gum disease and reduce gum inflammation.

Other folate-rich foods include edamame, lentils, asparagus and black beans.

Green tea is packed with catechins (plant compounds with antioxidant properties) as well as naturally occurring fluoride. Green tea appears to inhibit the bacteria and acid responsible for tooth decay.

Omega 3s: When adults with periodontitis — gum inflammation that can lead to tooth loss — took a 300 mg omega 3 supplement they had less inflammation and shallower “pockets.”

Omega 3 fatty acids are found in

chia, flax and hemp seeds. One ounce of chia seeds provides 5,000 mg of ALA omega-3 fatty acids, or 312% to 454% of the recommended daily intake. Smiling reduces stress and is calming, so I would like to offer this short poem on smiling meditation by Thich

Nhat Hahn:

“Breathing in, I calm my body.

Breathing out, I smile. Dwelling in the present moment I know this is a wonderful moment.”

This is the only moment that is real. To be here and now and enjoy the present moment is our most wonderful task — a “calming, smiling, present moment, wonderful moment.” I hope you will try it.

May all beings benefit.

“Because of your smile, you make life more beautiful.”

—Thich Nhat Hahn

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

The flowers are blooming, and summer is right around the corner. But the real deal is on sailings later this year and early next: hundreds for as little as $100 a day to relaxing beaches in the Caribbean, the marvelous Panama Canal, autumn joy in Canada & New England and more. So, stop and smell the flowers … but show some love to the other seasons with a vacation then.

Offer ends : J July 5, 2023

GENERAL TERMS APPLICABLE TO ALL OFFERS IN THIS CAMPAIGN (“Offer”): Offer is available to legal residents of North America. Offer may not combine with other offers or promotions. Other exclusions may apply. Changes or refunds may not be permitted. Offer and its parts (if any) are not transferable, not substitutable, and not redeemable for cash. Princess Cruise Lines, Ltd. (“PCL”) is not responsible or liable for any printing errors. Offer may be changed or revoked at any time. A refundable deposit is required for all stateroom guests and amount varies according to the cruise length, stateroom type and number of stateroom guests. Please refer to your travel advisor for terms, conditions and definitions that apply to all bookings.

*Fares are per guest, per day and apply to minimum lead-in categories on a space-available basis at time of booking. Fares for other categories may vary. Fares are per guest, non-air, cruise- or cruisetour-only, based on double occupancy and apply to the first two guests in a stateroom only. These fares do not apply to singles or third/fourth-berth guests. This offer has limited space. Taxes, Fees and Port Expenses are additional. Fares and all other values quoted in USD.

©2023, Princess Cruise Lines, Ltd. Princess,® MedallionClass,® and the Princess logo are trademarks of Princess Cruise Lines, Ltd. or its affiliates. All rights reserved. Ships of Bermudan and British registry.

British Isles

California Coast Alaska

Caribbean

Proper Form

MAKES A DIFFERENCE IN YOUR WORKOUT

When it comes to your workouts, quality takes priority over quantity. Using the right form can mean the difference between getting fit and getting sidelined.

If you’re just starting out, devote some time to learn proper form. Even the most experienced can benefit from a bit of feedback and pointers. Getting your form right can boost performance, conserve energy and reduce injuries.

Proper form is crucial to make sure that you turn on the right muscles at the right time while working out. It also has many benefits and should be a priority in any workout.

REDUCES INJURY

Improper form can place excessive stress on muscles, tendons and ligaments. This leads to injuries. Good mechanics can reduce overcompensation and the likelihood of injury.

INCREASES EFFICIENCY

It’s better to work smart instead of hard, right? Proper form ensures that your workout is more efficient. This way, you use your energy for the extra push rather than wasted movements.

IMPROVES FOCUS

The better your form, the better your focus and the better your results. You’ll be running faster and lifting more before you know it.

INCREASE OXYGEN FLOW

The right form means you breathe more effectively, and this supports better oxygen intake. Along with helping your gym performance, better oxygen intake also will improve energy levels, reduce stress and promote better sleep.

HELPS CONSISTENCY

Using proper form means you are performing the same way each time. Your form must be consistent for continued strengthening, toning and performance.

If you’re not sure you are using the proper form or could just use a refresher course, get help. Find a trainer and get a consultation. The more you can be repositioned during a workout, the easier you will learn.

If you can’t use a trainer, visit YouTube to find experts, and then use a mirror to observe your form. Go slowly and make corrections.

If you have a friend who works out with you, try and correct each other to get into better form.

Stay ActiveDespite Adversity

WITH ADAPTIVE FITNESS

Human ingenuity has created nearly unlimited opportunities for people to continue playing their favorite sport or pursuing fitness activity, or take up a new one, after becoming disabled.

Also, it becomes more important than ever to maintain our level of physical activity to protect our heart, brain and every other kind of element of health in the face of these new challenges.

Here’s how we can get started.

DO WHAT YOU ALREADY LOVE

If you love cycling but pedaling on two wheels is no longer doable, consider a recumbent bicycle that places the rider in a laidback, feet-forward position for greater comfort and speed, though safety must stay top of mind.

They can be mobile or stationary, have three or four wheels for added stability, and some are propelled by the arms. Some can even be used as mountain bikes.

There are so many more options out there from golf carts that assist with standing, hockey played on sleds and walking poles for hiking.

EXPAND YOUR HORIZONS

This also can be a great time to move beyond your comfort zone and try something that’s always intrigued you. If you’ve

always tended to skimp on your strength training you can explore weight training, which already incorporates a host of equipment at fitness stations to allow people of all abilities to lift heavier payloads.

Water skiing, horseback riding and even rock climbing can all be modified for different skills, as well as the more familiar wheelchair basketball and racing.

FIND YOUR TRIBE

Anyone with limited mobility or a disability has multiple resources in Greater Prescott to turn to, including the New Horizons Disability Empowerment Center in Prescott Valley (www. nhdec.org), which has an Adaptive Fitness Center and offers sports like wheelchair tennis and wheelchair basketball.

We don’t need to give up on playing sports and staying fit when we encounter temporary or permanent setbacks caused by injury, accidents, health conditions or the toll of aging. Anything from mild arthritis to loss of a limb can limit our movement and impair our ability to get the exercise we need.

Blaze your Way Pioneer Park’s Trails THROUGH

by Blake Herzog

Prescott’s Pioneer Park is a beehive of outdoor sports with a roller hockey rink, pickleball courts and multiuse fields for baseball, softball, soccer and football, plus the Kuebler Sports Complex.

But more than anything it’s a place to walk or ride.

The City has managed to fold 20 miles of trails into the park, a maze of singletrack and doubletrack paths through scrublands in the shadow of Granite Mountain, Thumb Butte and more majestic peaks to the west.

These can be combined into a seemingly infinite number of loops and throughways, many of them color-coded for easy navigation. You can find maps of these suggested loops at www.prescottaz.gov/recreation-area/ pioneer-park-trails.

The trails zigzag through grasses and past trees to provide a variety of environments and travel through different types of terrain, from broad, flat surfaces to hairpin twists along ridges, taking you to more forks than you thought possible in a relatively small area. It may sound like it would be easy to get lost here, but the absence of large-scale tree cover

makes it relatively easy to spot landmarks and orient yourself in the right direction.

Also known as the Brownlow trail system, the Pioneer Park trails lie mostly west of Commerce Drive and south of Pioneer Parkway, though two tunnels under the parkway give access to sweeping paths without as many intersections for what some may find to be a cleaner experience.

The park has much to offer mountain bikers, hikers, horses and their riders throughout the year, with bright sun warming the winter landscape, green grass and wildflowers taking over in the spring and wide-open horizons coming to the fore in summer.

Since some parts of the trails lack shade, it’s a good idea to bring extra water and protection from the sun here in warmer weather.

Pioneer Park offers an easy-to-reach trail network where no two trips have to be the same, where every visit can be a new adventure as you string together different segments to create a unique experience. It’s time for you to try it out if you haven’t!

PIONEER PARK TRAILS

The trails in this 280-acre park are well-connected to the rest of the City of Prescott’s Mile High Trail System, connected on each end to trails we’ve already written about — the EmbryRiddle/Jan Alfano to the east and Longview on the west.

To reach Pioneer Park from downtown Prescott, take Gurley Street east until reaching AZ Route 89. Turn left (north) onto 89 and continue about 3.7 miles to Willow Lake Road, turning left (west). After about 2 miles turn right onto Willow Creek Road, then take the first left onto Sandretto Drive. Then take the first right onto Tower Road and continue to Commerce Drive. After about a third of a mile, the Brownlow Trail parking lot will be on your left, next to the pickleball courts.

Parking fees: None

Uses: Hiking, mountain biking, equestrian Distance: 20 miles total, with numerous ways to customize your trek within Level of difficulty: Easy to moderate Elevation: 5,220 feet to 5,580 feet

Map: City of Prescott

Create a Summer

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

Bucket List for your Kids

This summer give your kids sensory experiences, new foods, lots of books, some nearby travel and don’t forget to play.

Exposure to different experiences and senses is crucial for your child’s development. For kiddos with sensory processing disorder, take time during the summer to push the comfort boundaries even if it is just a little bit for a short amount of time.

Playing with sand, PlayDoh or in the water are great ways to explore the senses. If you’re open to mess, get the paint out for finger and foot painting fun.

The summer is the perfect time to give your kiddo an opportunity to try new foods and textures. Don’t forget about veggies too; even picky eaters can break some barriers when encouraged. Be sure to add a menu of items for you and your kiddo to try.

If they’re old enough, sit down with them and plan out some yummy meals and restaurants to try.

Do you know what type of books your kid loves to read? Reading books can give your child a boost such as increased concentration, self-esteem and expanded vocabulary. As long as there

is no summer reading list, go ahead and give your kiddo the freedom to choose what to read.

I encourage you not to overcomplicate traveling — going to the local park to play in the grass or attending an outdoor movie can be great fun for kids. A short trip out of the house might be just what the soul needs.

Whatever your travel destination this year, just remember to fit it into the schedule and make sure it doesn’t run over your kiddo’s time to get a good night’s rest.

On your summer bucket list always leave room for

both indoor and outdoor play to allow for plenty of practice with fine and gross motor skills as well as social interactions, even if it is just within the family.

Choose outdoor and indoor activities that get your kiddo off the couch and away from screens. Although an hour or two for technology play can be OK as long as it’s something your child is interested in.

Keep in mind that unstructured play — free play without rules — can be a good way to reach outside of comfort zones and welcome creativity, curiosity and self-expression.

20

30-Day SELF-CARE CHALLENGES

Self-care challenges that ask you to do 30 different things in a month provide a ton of excitement and variety, but sometimes they can feel a little exhausting, plus they don’t encourage the repetition that reinforces new habits.

Tr y one of these monthly challenges to put yourself on track to one new healthy habit!

1.Pick one thing to donate from your home

2.Do at least 25 jumping jacks (or build up to 25)

3.Drink eight glasses of water

4.Watch the sunrise or sunset

5.Tell a different friend or relative how much they mean to you

6.Do at least 15 minutes of yoga

7.Write down negative thoughts, then cross them out.

8.Read a book for 15 minutes before bed.

9.Set and stick to a bedtime.

10.Dance

11.Do random acts of kindness

12.Eat at least one piece of fruit

13.Meditate

14.Go for a bike ride

15.Give yourself a facial.

16.Spend 15 minutes organizing a room

17.Give up alcohol

18.Track your expenses

19.Listen to a guided relaxation

20.Exercise outdoors for at least 15 minutes .

Pet Dental Care

by Loree Walden, Marketing Manager, Yavapai Humane Society

We can’t forget the importance of including dental care for our pets. Pets, just like humans, can suffer from a number of medical issues if left untreated.

Regular dental care including daily brushing and yearly cleaning can help prevent dental problems like gum disease, which is a major problem causing pain, discomfort and infection. If left untreated, it can result in tooth loss and even damage to your pet’s internal organs like the kidneys and heart.

It’s important to start dental care early in your pet’s life. By the time they

turn 3, most dogs and cats have some degree of dental disease. Starting early also helps them to get used to dental care and can become a routine part of your day.

There are a number of different products (treats) that help control tarter buildup on your pets’ teeth; also toothbrushes and toothpaste (flavored like beef, fish, peanut butter, or chicken) specifically formulated for pets.

Please consult with your veterinarian for their input on which products will be best for your pet. Human toothpaste is potentially toxic to your pets.

If we take the time for regular dental visits and preventative measures for ourselves, we should do the same for our pets to help avoid infections, illness, pain and expensive treatments — most importantly, to ensure they stay healthy!

We all know how much a toothache hurts us so just imagine how it feels to your furry little friend. Gum disease or an infected tooth can cause chronic pain, loss of appetite or difficulty eating, which can lead to malnutrition, which can cause other medical problems.

Remember, most animals

are good at hiding signs of pain, and unfortunately, they can’t verbally tell us what’s bothering them. You know your pets and how they are on a daily basis, so if you notice changes in them like loss of appetite, whimpering, lethargy, pay attention and seek medical attention for them.

I think the goal for all of us as pet “parents” is to make sure we have our furry companions around for a very long time. Investing in preventative medical and dental care is crucial to helping that happen so we can all live happily ever after together.

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

Even Beginners

CAN FLY WITH

Aerial Yoga

by Valerie Demetros

Now that you’ve tried goat yoga, maybe it’s time to fly and try aerial yoga.

You may have seen pictures of aerial yoga on Instagram showing gorgeous, gravity-defying yoga poses hanging from the ceiling. It certainly is picturesque and looks a bit intimidating for a beginner. But you don’t need to be an acrobat to learn.

A combination of the arts and athletics, aerial yoga offers physical and psychological benefits including improved flexibility, stability and balance. A 2019 study found that aerial athletes have exceptional flexibility, balance and strength.

In aerial classes, there are plenty of options from traditional yoga poses with parts of your body touching the hammock

to aerial conditioning exercises (like core work and pullups). Some instructors even include elements of Pilates and barre in class.

Aerial yoga combines traditional asana (the physical postures of yoga) and yoga philosophies with the aerial arts. Silk fabrics are hung from above to aid practitioners to get into forms.

You can be fully supported by the silks, like in a hammock, or wrap the silks around particular body parts and keep other parts on the floor.

T he versatility and support of the fabric allows people to access fluid movements and can reduce the load on wrists and knees, which can sometimes limit mobility in a floor-based practice. If you have knee issues,

getting to the floor can be challenging. But the aerial fabric makes it easier.

T he benefits are numerous, including traction and joint decompression from hanging upside down and weight loss. One small study also noted substantial improvement in depression and stress levels when participants practiced aerial yoga regularly.

O ne of the best things about aerial yoga is that anyone can do it.

B eginners will find it fun, although challenging. But how far you take it is up to you. And you’ll improve your balance while doing it.

A nd if you’re looking for a good workout, aerial yoga on the silks can offer a killer ab workout while you’re up there by engaging your core.

Now is the Moment

by John Murphy, Founder, Make 100 Healthy

Time is a precious commodity. The biggest regret many people have is that they think they had more time to do things, to spend time with loved ones, friends and family. To travel and experience the beauty, diversity and vastness of the world.

Unfortunately, many of us run out of time before we realize it’s too late.

That’s why it’s become my mantra to live life to its fullest every day. Because you never know if it’s your last one. Today is a gift, that’s why it’s called the present. People who live for today and embrace NOW are in the moment and enjoying the journey as it happens.

Don’t put off what you can do today.

Grab life with gusto and challenge yourself to fulfill your life’s goals, objectives and yes, your bucket list. Don’t live in fear or procrastinate. Have the mindset: “Now is the moment.”

It’s as easy as snapping your fingers and making a commitment that you

will do something you’ve put off. This is not just about doing things, but also taking time to enjoy nature or someone you love. It’s about having no regrets or second thoughts. It’s living in the present.

TIPS FOR STAYING IN THE MOMENT

1. Start each day with an attitude of gratitude.

2. Don’t let excuses stop you from doing something now.

3. Don’t take for granted you have more time.

While this may sound a little morbid, it is not. I plan to live to 100 years, but I know I may not make it until tomorrow. That’s powerful motivation to act now.

We all have many things we want to accomplish. Keeping active and staying engaged is the key to living a happy, fulfilled life. Remember, “Now is the moment,” so take full advantage of it.

Local EVENTS

JUNE 10

Prescott Valley Cornhole Tournament

Mountain Valley Park 4 p.m.

JUNE 17

NAZ Wranglers vs. Frisco Fighters 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 Itty-Bitty Sports

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

Stretch Yourself INTO A GOOD DAY

Starting your day with morning stretches gets your blood flowing, strengthens your muscles, improves your mobility, makes you more flexible, helps lower back pain, guards against injury and can improve your posture.

That’s a lot of taking care of yourself before you even down your first cup of coffee, tea or breakfast smoothie.

We’re not talking stretching before a workout — we know that’s good for us — but rolling out of bed into a stretch to ready your body for the day. It only takes five to 10 minutes, taking it slow and easy. Nothing intense.

The experts suggest light walking and jogging for a few minutes first.

Now, grab a mat or take advantage of carpeting or a secure rug and stretch out in your bedroom, TV room (ask Alexa to play some easy-listening music — or ocean sounds) or perhaps your back porch, and try these movements.

Repetition helps, but don’t go overboard. Start with six to eight repetitions or fewer as you listen to your body.

Neck circles. Here’s where we hold a lot of stress and tension, so let’s start here.

Sitting upright or standing, clasp your hands behind your back to help pull your

shoulders back. Now lower your chin to your chest and slowly roll your head so your right ear moves toward your right shoulder. Emphasis on slowly; look up at the ceiling and continue so your left ear falls toward your left shoulder; then return your chin to your chest. Now reverse.

If you feel any discomfort, pause and keep the stretch about 30 seconds before continuing. Go for three to four times each direction.

Mountain pose. This stretch works your torso, legs, core and arms, which helps your posture while being a solid foundation for other stretches.

Place your feet together with your arms at your sides, palms facing forward. Roll your shoulders and elongate your neck. Ground through your feet as you lift through the crown of your head. The thighs and waist lift and the spine elongates. Deep breaths.

Cobra pose. Lie prone and stretch your legs back with the tops of the

feet on the floor. Spread your hands on the floor under your shoulders and gently squeeze your elbows into your body.

Hip CARS (controlled articular rotations). This movement aids your range of motion in an almost full circle to gain hip mobility.

Start on your hands and knees. Keep your spine neutral (don’t shift your weight) and lift one leg to the side and bend it behind you. Return leg back to ground and reverse movement.

Child’s pose. This is considered a restorative pose for stretching hips, thighs and spine. If you slept wrong, this irons out some kinks.

Kneel on all fours with knees directly under your hips with your big toes

touching. If feeling too much pressure on knees, widen your toes. As you inhale, feel your spine grow longer. Then, as you let your breath out, take your butt back to your heels and tuck your chin to your chest.

Rest with your forehead on the ground and arms stretched out. (You can also put your arms next to your body, palms up if you prefer.) Hold for five deep, even breaths.

Don't Let ShinStopSplints you;

HERE’S HELP

Shin splints are among the most common and frustrating injuries experienced by those who run or take part in other high-impact sports, particularly those who have flat feet or high arches.

The pain and tenderness felt along the shinbone is caused by muscles and bones repeatedly tugging at your shin until it becomes inflamed and weakened. Over time they can lead to stress fractures, so they need to be addressed early. Your health care provider can help you rule these out as the cause of your symptoms.

Shin splints frequently occur when an athlete increases their activity, such as adding to the miles run per day.

Rest and regular icing is the first step toward healing, but it won’t always keep the pain from returning, so here are some of the measures you can take to keep it at bay.

* Rest — Anyone with shin splints should take

a break from whatever activities seem to be triggering them; lowerimpact alternatives like cycling are OK as long as they don’t aggravate the pain.

Three or four weeks is generally enough time, but you’ll want to slowly ease back into your fitness regimen, stopping again if the pain comes back.

* Check your shoes

— Running or other athletic shoes need to be replaced regularly as they lose their cushioning power with regular use, and it can degrade over time even when just sitting in the closet.

Orthotic inserts for arch support can be a huge help in relieving

the pain, especially if you have flat feet.

* Location, location, location — Do you run or play on uneven, hard (like cement) or hilly surfaces? These can be another trigger for shin splints, so if you seem to be prone to them try to avoid these areas.

* Check your gait — Your stride may be too long, your feet may be rolling inward or other aspects of the way you run can predispose you to shin splints, so asking a trainer or doctor to evaluate you is often helpful.

* Stretch — As long as they’re not painful, stretches that target your shin or calf muscles can relieve pain.

Often Undiagnosed SLEEP APNEA

by Dana Rockey, DMD, Owner, Prescott Sleep Solutions

Approximately 22 million people in the United States suffer from a sleep breathing disorder known as sleep apnea. But 80% of the moderate-to-severe cases haven’t been diagnosed.

Undiagnosed and untreated sleep apnea is connected to almost every major cause of early or sudden death. Treating sleep apnea with an oral appliance or NightLase laser therapy helps restore blood oxygen saturation to more normal levels, letting you sleep more peacefully throughout the night.

Apnea, or an apneic episode, refers to a pause in your breathing that can last for just a few seconds or up to 30 seconds or longer. You may stop breathing or take in incomplete breaths many times an hour.

You may also experience hypopnea, which means you breathe in some oxygen, but not a full breath’s worth. Hypopnea is similar to sipping a milkshake through a straw that’s partially clogged. Apnea is similar to sipping a milkshake through a totally blocked straw.

If you have the most common type of sleep apnea, known as obstructive sleep apnea (OSA), you probably snore. However, the absence of snoring doesn’t mean you don’t have this condition.

Another type of sleep apnea, central sleep apnea (CSA), is a brain signaling problem. It is possible to have both OSA and CSA, but it’s rare.

If you experience apneas and hypopneas, you’re not taking in enough oxygen while you breathe. You also may be grinding your teeth, a condition called bruxism. It’s believed that teeth grinding reminds your body to take a breath. However, apnea-induced bruxism can wear down or crack your teeth and damage your jaw.

If your blood oxygen levels are low, that means your cells aren’t getting the oxygen and nutrients they need to repair damage and create healthy new cells. Every time your blood oxygen levels drop, your body releases cortisol and adrenaline to correct this drop.

EXCESS CORTISOL AND ADRENALINE CAN CAUSE:

* High blood pressure

* High cholesterol

* Damaged blood vessels

* Weakened heart

* Heart attacks

Both the lack of oxygen and the lack of complete, restorative sleep means that your body can’t rebuild and detoxify itself. One of the most important organs sleep apnea affects is your brain.

SLEEP APNEA CAN DAMAGE WHITE MATTER AND GRAY MATTER CAUSING:

* Memory problems

* Trouble focusing

* Impaired thinking

* Reduced alertness

* Depression

* Anxiety

* Stroke

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

Quality of Life Hormone Replacement Therapy

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Hormone Replacement Therapy frequently is used to treat women who experience menopause symptoms caused by the natural decline of hormone levels associated with aging.

During perimenopause and menopause, women can experience uncomfortable and sometimes debilitating physical and emotional symptoms. Many women are familiar with the use of hormone therapy to help alleviate vasomotor symptoms such as hot flashes and night sweats, but there are other benefits associated with hormone replacement therapy.

In addition to treatment of hot flashes, the FDA has approved this kind of therapy for prevention of osteoporosis in postmenopausal women and for the treatment of vulvovaginal symptoms

associated with menopause.

Vulvovaginal symptoms including vaginal dryness, tissue atrophy and painful intercourse can be especially debilitating for some women, and genitourinary symptoms such as recurring urinary tract infections, incontinence and overactive bladder can have a negative impact on quality of life.

Use of hormone replacement therapy, specifically vaginal estrogen, may improve sexual function in women with vulvovaginal symptoms and improve genitourinary symptoms.

Other benefits include: improvement in skin thickness, elasticity and collagen; less joint pain and stiffness; a reduction in fracture risk; and improvements in sleep.

Studies have

demonstrated hormone replacement therapy significantly reduces the diagnosis of new-onset

Type 2 diabetes mellitus, and observational studies suggest a reduced incidence of colorectal cancer in women taking this therapy.

Although not used to treat depression, it may enhance mood and improve overall sense of well-being.

Hormone options include

synthetic or bio-identical estrogen, progesterone and testosterone. Routes of administration include oral, topical, vaginal and pellets placed under the skin. Hormone replacement therapy should be individualized, and women should consult with a knowledgeable health care professional to discuss risks and benefits and determine if this therapy is right for them.

Working Well

Keep Body Mouth TO HELP YOUR

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

We’re all one big machine, striving to have all parts work in conjunction. So, don’t forget that a healthy body inside lends itself to having a healthy mouth. Oral health is extremely important.

I believe, people should go to the dentist at minimum once a year for a full oral exam. We are lucky here in Prescott that we have so many great dentists to choose from. But outside of the office, there are many things you can personally do to keep up on a healthy mouth, no pun intended.

First off, a healthy diet that contains minimal refined sugars can be one way. Keeping your teeth flossed and brushed at least twice a day is important.

Getting enough water is also a key component to a healthy body!

T here are other ways you can cleanse the mouth naturally such as the Ayurvedic practice of oil pulling.

Usually using coconut, sunflower or sesame seed oil, some say the swirling of oil around your mouth for five to 20 minutes can replace tooth brushing. Others disagree, saying it is best used as a supplementary practice that may kill harmful bacteria, keep gums healthy, freshen bad breath and improve overall health.

But me, personally, I think that the better you treat the inside of your body with nutrition and hydration the overall healthy you are all around.

Take Special Care

OF YOUR TEETH AS YOU AGE

by Dr. Anson Hooper, DDS, Hooper Family Dental

Age is a funny thing. My oldest daughter turned 9 last month and my wife and I had a brief conversation about her being half way to turning 18 and graduating from high school. It made us both sad and we quickly changed the conversation. When I look at my family, from my mom and dad to my daughters, we all age quickly it seems. While some age more gracefully than others, the fact is, eventually age will catch up to all of us.

According to the most recent census, nearly half the population of the Prescott/Prescott Valley are over the age of 60.

According to the CDC, nearly all adults (96%) aged 65 years or older have had a cavity and 1 in 5 have untreated tooth decay.

The CDC also indicate that being disabled, homebound or institutionalized (e.g., seniors who live in nursing homes) increases the risk of poor oral health.

The following are a few common conditions that plague the aging population:

* Dry mouth

* Tooth and root decay

* Gum disease

* Tooth loss

* Denture-induced stomatitis

* Darkened teeth

While age in and of itself is not a dominant or sole factor in determining oral health, arthritis and other medical conditions can make regular oral hygiene difficult to impossible to perform. Drugs can also affect oral health and may make a change in your dental treatment and hygiene necessary.

As we age and dexterity decreases, supplementing your daily routine with an antiseptic mouth rinse can be a big help, according to the American Dental Association. These rinses can combat the bacteria that cause gum disease and tooth decay.

Daily brushing and flossing of natural teeth is

essential to maintaining good oral health.

Plaque can build up quickly on the teeth of seniors, especially if oral hygiene is neglected and can subsequently lead to tooth decay and gum disease. Stay well hydrated to help with dry mouth.

As always, a visit with your dentist on a regular schedule for cleaning and an oral exam can help with a custom plan for you and your loved ones.

CombiningBotox & IV Hydration

CAN HELP TMJ

by Anita

Temporomandibular joint disorder (TMJ) is a dental issue that affects millions of people worldwide. It occurs when the muscles and joints that control jaw movement are not working correctly.

This can result in a variety of problems, including pain, stiffness and limited movement of the jaw. Fortunately, there are several treatment options available to help alleviate symptoms, including Botox injections and IV hydration therapy.

Botox is a popular cosmetic treatment that has recently gained attention as a treatment option for TMJ. Botox injections, when used in the jaw joint, can help relax the muscles and prevent them from contracting too strongly.

This reduces the pressure put on the joint and can help alleviate pain, stiffness and other TMJ symptoms. Botox injections are quick, minimally invasive and don’t require any downtime, making them an attractive option for many TMJ sufferers.

IV hydration therapy

involves the infusion of fluids, nutrients and vitamins directly into the bloodstream. This is especially beneficial for TMJ sufferers because dehydration can exacerbate TMJ symptoms.

This therapy can help to reduce inflammation, improve circulation and flush out toxins that may be contributing to TMJ symptoms. It also can help to restore electrolyte balance, which is essential for healthy muscle function.

While Botox injections and IV hydration therapy can be used separately for TMJ treatment, they are most effective when used in combination.

Botox injections help to relax the muscles and reduce the pressure put on the jaw joint, while IV hydration therapy helps to improve overall health and reduce inflammation. Together, these treatments can provide a powerful one-two punch against TMJ symptoms.

Some of the benefits of using Botox and IV hydration therapy for TMJ treatment include:

* Reduced pain and stiffness

* Increased range of motion

* Improved nutrition and hydration

* Reduced inflammation

* Increased energy and vitality

* Improved overall health and wellness

If you suffer from TMJ, you don’t have to suffer in silence. Botox injections and IV hydration therapy are safe, effective treatment options that can help alleviate symptoms and improve overall health and wellness. Contact your doctor or dentist to discuss these treatments and find out how they can benefit you. With the right treatment plan, you can be on your way to a happier, healthier, pain-free life.

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

WITH OUR DENTAL MEMBERSHIP PLAN

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Two yearly exams & cleanings

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20% o most other treatments

As the longest-practicing female physician board certified in Obstetrics and Gynecology in Prescott, Dr. Martin has an intimate knowledge of the healthcare issues important to women in Yavapai County, and is especially sensitive to the needs of her patients.

FDA APPROVED VTONE FOR URINARY INCONTINENCE/BLADDER LEAKAGE

TREATMENT FOR NON-SURGICAL BODY CONTOURING

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

RENEW

Friendships Strong

by Valerie Demetros

For most people, friendships play a supporting role to work, family and romance. But in reality, close friendships can make your life happier.

Research shows that friendships are critical to maintaining physical and emotional health, and strong social ties can boost the immune system and increase longevity.

One study by AARP found that about 42 million Americans over the age of 45 suffer from chronic loneliness, which raises the risk of premature death. Other studies linked a lack of human connection to depression and anxiety, poor sleep quality, high blood pressure and dementia.

If you’re interested in building stronger friendships, try these easy steps:

GET CREATIVE

If you always meet for coffee, switch it up and meet at a museum or a

botanical garden. Plan a trip to go kayaking or whale watching. Shared experiences build the friendship bond.

SHOW UP

Attend major events like birthdays or baby showers. If your friend needs help, go out of your way to be there. Show your friend that he/she is a priority.

CREATE SPECIAL, SMALL GESTURES

Personalized, thoughtful texts cultivate connections. Share things they couldn’t find on Instagram or Facebook to make it special.

BE HONEST

Express how you feel, negatively or positively, to keep your friendship strong. Nobody’s perfect, so if you mess up — apologize quickly, be honest and repair the bond.

BE VULNERABLE

The best way to connect with someone is to open yourself up. Your vulnerability gives others permission to be vulnerable, which strengthens the relationship.

STOP SAYING “I’M BUSY”

The phrase, “I’m busy” can feel like avoidance. Instead, clarify why you’re busy and plan a future date or phone call. If you have time for Facebook or Instagram, you have time for a quick chat.

LISTEN

Finally, all relationships require work. Just as romantic relationships require patience and conflict resolution, friendships demand communication, listening and compassion to thrive. You’ll be rewarded with a long, fulfilling friendship.

Tips ON MANAGING YOUR CHOLESTEROL

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

Did you know that if you are 10 pounds overweight, your body produces an extra 100mg of cholesterol every day?

Cholesterol is a waxy, odorless substance made by the liver. It is used to build cell walls, helps the nervous system and plays an important role in digestion and hormone production.

LDL (“bad” portion) is low density lipoprotein and is the carrier of cholesterol through the bloodstream for cell-building, but it can be sloppy by leaving behind excess baggage of fatty deposits on the artery walls. (Think about carrying an oversized load of laundry in your arms and dropping a few items along the way to the washing machine.)

When too much is dropped along the way, disrupting a clear path, then things like dizziness, heart palpitations, leg cramps, dry skin/hair, cold hands/feet and/or difficulty breathing can occur.

HDL (“good” portion) is high density lipoprotein and is the “path clearer.” It helps prevent narrowing of the artery walls by transporting the excess LDL that was dropped along the way. It takes this to the liver to be excreted as bile.

Triglycerides are waxy fats carried in the blood from the food we eat that gives us energy. Most of the fats we eat are in triglyceride form. Extra calories, alcohol and sugar in the body turn into triglycerides and are stored in fat cells.

Here are some tips to assist in keeping your circulatory system clean:

1. Reduce your body weight.

2. Exercise is a high cholesterol preventative (even if you cut your fat, you must exercise to lower your LDL).

3. Eliminate tobacco of all kinds; nicotine raises these levels.

4. Practice stress reduction techniques. If you are emotionally repressive you may have higher cholesterol levels.

5. Eat small colorful meals; even add an egg a day. Eggs are a whole food with phosphatides to balance the cholesterol.

6. Grapefruit helps trap and eliminate excess cholesterol consumed through other foods.

7. Pineapple’s bromelain content aids in digestion of proteins and fats and helps prevent excess to linger in the blood.

The biggest contributor to high cholesterol is saturated fat and over-eating. Be wise, reduce the amount of food you ingest.

Reduce sugar and bad fats; add a little extra natural fiber to your diet. And...keep your body moving.

NEUROFEEDBACK:

A Revolutionary Therapy for Mental Health

by Keelyn Yachanin, BA, SEP, BCN, Shamrock Recovery Services

When it comes to our health, we often focus on physical fitness and nutrition. But what about our brains?

After all, our brains control everything we do, think and feel. That’s where neurofeedback comes in — a cutting-edge therapy that uses technology to help you train your brain.

Neurofeedback is a non-invasive and drugfree treatment showing promising results in treating a variety of conditions, including mental health disorders, traumatic brain injury, peak performance, PTSD and addiction.

By monitoring brain waves and providing feedback to the patient, neurofeedback helps retrain the brain to function more efficiently and effectively.

Elite athletes, musicians and performers have turned to neurofeedback to improve their skills and reach their full potential. Studies have shown that neurofeedback can improve reaction time, accuracy and overall performance in various sports, including golf, archery and shooting.

Those suffering from PTSD also have found relief through neurofeedback.

By helping to regulate the brain’s fight-or-flight response, neurofeedback has been able to alleviate symptoms of anxiety and flashbacks associated with PTSD.

A meta-analysis of seven randomized controlled trials found that neurofeedback was associated with significant reductions in craving and relapse rates in individuals with substance use disorders as well.

Neurofeedback is a powerful tool that can help unlock the full potential of our brains.

Here are five ways neurofeedback can improve your life:

1. Enhance cognitive performance: Neurofeedback can help individuals improve their attention, focus, memory and other cognitive functions. This can be especially helpful for individuals with ADHD or other attentional disorders.

2. Improve addiction recovery: Neurofeedback can be used as part of addiction recovery programs to help individuals regulate their brain activity

and reduce cravings for drugs or alcohol. This can increase long-term recovery.

3. Manage PTSD symptoms: Neurofeedback can be used to help individuals with PTSD learn to regulate their brain activity, reducing symptoms such as flashbacks, nightmares and hypervigilance.

4. Improve sleep quality: Neurofeedback can help individuals learn to regulate their brain activity during sleep, leading to improved

sleep quality and a reduction in sleeprelated issues such as insomnia. This can be particularly helpful for individuals with PTSD.

5. Reduce symptoms of anxiety and depression: Neurofeedback can help individuals learn to regulate the brain activity associated with anxiety and depression. This can lead to a reduction in symptoms and an overall improvement in mood.

Talk Less, Listen More

If you find yourself thinking, “I need to stop talking so much,” or you find your friends interrupting to get a word in, then here are a few tips to begin cultivating balanced conversations.

IMPULSE CONTROL

A lack of impulse control is a top reason why you

might talk so much. Listen to what the other person is saying instead of composing what you will say and waiting to talk. Practice taking a conscious pause every time you speak.

STOP INTERRUPTING

This is linked to impulse control and happens when someone else is speaking

and you talk over them. Or you may finish people’s sentences for them instead of letting them complete their point.

Once again, take a breath before you speak, and use that silence to make sure the other person is finished.

AVOID DOMINATION

Everyone likes to talk about

themselves, it’s natural. But some take it too far. Of course, conversations do move around, and you can talk about yourself, just don’t force a change of topic constantly.

ASK QUESTIONS

It’s pretty simple, by asking questions you give the other person a chance to speak. Just be sure to wait for the right moment to ask your questions, don’t interrupt.

AGREE TO DISAGREE

Learn to accept when other people have views that differ from yours. You don’t have to convince everyone of your opinion. If you find yourself in an argument, try to imagine where they are coming from. It’s OK to disagree.

THINK BEFORE SPEAKING

Think twice about what you want to say before speaking. This is tied to impulse control because it forces you to think and take a breath before jumping into the conversation.

Ask yourself, “Should I be saying this?”

Everyone has talked with someone who dominated the conversation, and it’s mighty frustrating. But what if that person talking too much is you?

Get the Keys Blue Zones TO LONGEVITY FROM

These five zones are scattered around the globe from Greece and Italy to Japan, Costa Rica and Loma Linda, California. Their comparatively high percentage of residents who live to at least 100 years old inspired The Blue Zones by Dan Buettner.

The book details the diet and other lifestyle characteristics they share so everyone else can emulate them.

It highlights nine habits people in these areas tend to follow from a sense of community to active movement. Three of them are connected specifically to diet:

“PLANT SLANT”

Plant-based meals were found to form the basic diet for all five areas, with small (3-ounce) servings of fish consumed an average of three times per week and meat about five times per month (around 3-4 ounces).

Buettner recommends we eat 95% to 100% plant-based foods, limit or eliminate processed food and added sugar, and endorses seven foods in particular:

* Beans and legumes — Buettner refers to these as the “consummate superfood” and says we should strive to eat a half to whole cup every day for their fiber and protein.

* Olive oil — The Mediterranean diet as practiced on the islands of Sardinia (Italy) and Ikaria (Greece) includes this oil, widely celebrated for its omega-3 and healthy fat content.

* Dark leafy greens — These are labeled the “best of the best” for longevity, and kale, chard, collard greens, spinach and turnip and beet tops are singled out.

* Nuts — One to two handfuls should be eaten as snacks daily.

* Blueberries — Includes other “purple” berries like blackberries, acai berries and elderberries.

* Steel-cut oatmeal — The least-processed form of oatmeal is a breakfast staple of the Loma Linda group and a great source of filling fiber.

* Barley — A whole grain found to be “the most correlated with longevity” in Sardinia.

“80% RULE”

Buettner says one thing the people in these regions have in common is a tendency to stop eating when their hunger is satisfied, rather than keep going until they feel completely full. This helps to prevent the weight gain that tends to follow overindulgence.

This practice is a particular cornerstone of the lifestyle in Okinawa, Japan, where this Confucian directive has been followed for some 2,500 years.

A second 80% rule that’s generally followed applies to eating larger meals in the morning or early afternoon and choosing smaller ones in the late afternoon or early evening, with no snacks between dinner and bedtime.

“WINE AT 5”

Consuming one to two glasses of wine per day was found to be common among the residents of four of the five zones (the exception is the Seventh-day Adventists studied in Loma Linda, who avoid alcohol as a tenet of their faith. Most also eat an all-vegan diet).

More recent studies are casting doubt on these conclusions. Buettner and other experts don’t say those who don’t drink should start doing so.

One diet worth taking a look at is the one embraced by those who live in the world’s Blue Zones.

Peachy! THIS IS JUST

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

Summer brings in a variety of delicious and nutritious fruits and vegetables that are in season.

One of these fresh and versatile produce is a peach. Peaches are found in over 200 varieties in the U.S., and they are available from July through September.

Depending on the variety, the outer skin varies from a pale yellow to a deep red color with either yellow or white flesh, and flavors vary from tart to sweet.

Yellow flesh varieties are rich in vitamin A and have a higher sugar content.

White flesh varieties are slightly more acidic, which adds a tangy sweetness to various dishes.

Peaches are classified into:

Clingstone: Not easily peeled, as its flesh clings to the pit. However, peaches that contain yellow, bright red flesh are sweeter, juicier and softer than freestones, making them great candidates for jams, eaten fresh or added to beverages.

Freestone: Very easily peeled. They are larger but not as juicy, sweet but not too sweet, making them not a preferred choice for baking. However, they are the most often favored peaches found in supermarkets.

Semi-freestone: Hybrid variety that is sweet, juicy and easy to peel.

Peaches offer great versatility as they can be eaten fresh, added to salads or baked in pies/ cobblers, made into jams, jellies, sorbet, caramel, smoothies, butter, salsa or even popsicles. They can also be canned, frozen and grilled or added as a topping on your pizza!

Annual consumption of peaches has dropped to about 8.8 pounds per person in the last two decades due to customers’ frustration with gritty textures, fruit browning and lack of sweetness.

The best way to eat peaches is to pick them fresh. Store-bought peaches often are harvested too early and ripen in distribution houses. This process

interferes with their texture, flavor and even nutritional value.

One medium peach offers about 60 calories, 2 g fiber, vitamins A, C, E, and K, along with potassium, copper and manganese. Peaches are rich in other antioxidants and phytochemicals such as lutein and zeaxanthin.

HEALTH BENEFITS OF PEACHES:

* Low-calorie snack

* Supports healthy skin and heart, immune and nervous systems

* Improves digestion

* Functions as a diuretic

* Improves eye health

* Has anxiety-reducing effects

* Improves quality of sleep

End your day with a refreshing peach lemonade or white peach float and enjoy the sunset!

A ROSE SHOULD SMELL LIKE A ROSE!

Watters specializes in roses that actually smell like a rose with larger flowers, higher pedal counts for bushes of sheer beauty! Heirlooms, old-fashion and English rose your grandmother only dreamed of. 1300 stunning roses are grown each spring here at Watters that tickle the eyes, delight the nose and get your garden blood flowing!

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Help your Teeth BY

MINDING

WHAT YOU EAT

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

Iremember when I was told that eating Halloween candy was going to give me cavities; and I had a few when I was younger. But was it just candy that gave me cavities?

It turns out there are other things in our diets adding to the possibility of tooth decay.

Your body was meant to work effectively using good nutrition, but we have moved away from some of our good nutrition and nutrients with our current diets.

It takes some small changes to what you are eating. This isn’t anything new from what I have told you in the past. We know sugar is the worst, and there are places where sugar is hiding in our foods.

Sugar adds to tooth decay and to many other diseases. It will take you reading labels to know how much sugar you are adding to your diet. If you need help with that, I can help you.

Good choices for good teeth and gum health are:

* Drinking plenty of water — A good guide is half of your body weight in ounces (e.g. you weigh 100 pounds, drink 50 ounces of water).

* Eating a variety of foods from the major food groups; whole grains, fruits, vegetables and lean proteins.

* Sticking to low-fat and fat-free dairy foods.

How you eat can additionally affect your oral health. Eating a lot of snacks in between meals and not brushing each time will add to more decay. So, if you eat three meals or five meals, brush each time. There are items I know I eat each day that are acidic and can add to the decay of the enamel on my teeth — lemon or lime juice and coffee!

It has also been shown there are benefits to these items too. So, to enjoy the benefits, remember to drink water after having

these to limit the acidic effect on your teeth and mouth. Other food items that aren’t the healthiest for our teeth and gums are soda, eating ice or other hard foods, sports drinks and alcohol. The best thing you can do for your teeth and gums is to brush after eating so any damage from these items can be limited.

FastingDigestive System

PART 2

by Vickie Johnston, Owner and Founder, H2O Health

First a reminder about intermittent fasting: The most common way to start is pick an eight-hour 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.

Digestion takes more energy than any other body system. It also takes time to digest food, depending on what and when we eat.

The more complex the food, the longer it takes to break that food down. Protein foods like meats, for instance, take much longer to break down. Some cuts of meats can take eight hours or more to break down verses liquid protein shakes.

Protein shakes can go through our system fast, depending on the type of protein. Fruits and veggies break down much faster. Melons, for instance, can leave the stomach in 10 to 15 minutes, which makes them an excellent choice for foods near the end of your eight-hour

& YOUR

feeding window. Bananas take about 20 minutes.

Fruits and vegetables are full of alkaline water, which makes them digest much quicker than complex or processed foods.

Why is this important? Because our digestive system is hot at 98.6°, as well as moist, as well as dark, that is the perfect breeding ground for bacteria and putrefaction.

So the faster the food leaves your stomach and gets through your intestinal tract the more nutrients you will actually get from your food. This is vital for a good health. It also helps to keep the digestive tract much cleaner because of the huge amount of fiber and water in fruits and vegetables.

I can’t tell you how many intestinal tracts

I’ve seen that look worse than your sewer drains; you can’t imagine. How can you possibly expect it to be doing its job when it’s absolutely filthy? Once you see the inside of an intestinal tract it is easy to see how cancer and

That’s why I’m constantly researching and staying up to date on what’s the latest in restoring and rebuilding the body.

I think intermittent fasting is going to get a ton of attention in the next few years as our health is

Pick Foods

THAT PROTECT

Oral Health

The list of foods that promote oral health isn’t as well-known, so we’ve pulled together an assortment of fruits, veggies, fish and more types of food bearing loads of nutrients that can protect our oral health:

* Apples — They do contain some natural sugars, but these fibrous fruits require a lot more chewing than the average food to comfortably digest. This gives your jaw a workout, which in turn stimulates saliva production to wash away bacteria and neutralize any acidity that’s present.

* Cinnamon — This spice has antibiotic properties that have won it a slot in mouthwash ingredient lists, and it’s simple to make your

own just by boiling some water and mixing cinnamon powder into it, then letting it cool down before swishing it in your mouth for a few minutes.

* Crunchy vegetables — Carrots, bell peppers, broccoli, jicama and celery benefit your teeth in much the same way apples do, forcing you to spend more time chomping down on nutritious food, absorbing vitamins and minerals that strengthen your teeth and bones while gently scraping away some of the plaque-causing germs on your teeth. It’s important to remember that crunch alone does not make a dentally healthy choice and hard candies, chips and even ice can do real damage.

* Dairy — Any food that’s high in calcium is naturally going to fortify your teeth, gums and jawbone, and nearly all of these fit the bill as long as they aren’t loaded with sugar. Yogurt and other cultured foods have the bonus of promoting beneficial bacteria that could play a role in fighting cavities.

* Garlic and onion — Both of these are notorious for triggering bad breath, at least in the short term. But they also have antibiotic properties that fight against tooth decay and gum disease.

* Salmon — Oily fish with high levels of omega-3 fatty acids help your gums resist infection and bounce back from it more quickly.

Most of us have a general idea of which food and drinks aren’t great for keeping our teeth and gums healthy, including candy, sugary drinks and acidic substances like soda and citrus.

Harvest Herbs

& DOUBLE THEIR GROWTH

by Ken Lain, The Mountain Gardener, Watters Garden Center

The key to keeping herbs growing is to harvest often.

Leaves are the parts of popular herbs most often used in cooking. Cutting them back a bit throughout the growing season encourages healthy growth and an attractive shape. It keeps most producing through the growing season.

Harvesting equals pruning. It is often done to encourage growth, especially with fastgrowing annual herbs like basil, dill and cilantro. Snipping new growth causes these plants to branch and produce more foliage. The same applies to slower-growing

perennial herbs like thyme, sage and rosemary.

ANNUAL VS. PERENNIAL

Just because an herb is an annual plant doesn’t mean you must take the entire herb to harvest the leaves. You should never remove a whole, healthy plant until the final harvest, right before a killing frost.

Pinching or snipping stems and leaves stimulates growth. So as soon as annual herbs are mature enough to withstand a bit of cutting, begin pruning for shape and harvesting the foliage you remove.

Perennial herbs tend to develop woody stems as they mature. Your

harvesting efforts during the growing season focus on the plant’s new, tender foliage, so avoid cutting into the woody parts. New shoots do not grow from wood, and doing this will limit your harvest. You can begin harvesting taller stems when they leaf out with 2 to 3 inches of foliage.

Most herbs are harvested from the top or outsides of the plant. Dill, cilantro and parsley leaves and stems also can be gathered from the bottom of the central stem. Lower leaves on these plants tend to brown out as they age. Sometimes pinching out the top of the main stem delays bolting, going to flower and seed early.

Remember that some herbs, especially annuals, prefer cooler weather and have a limited lifespan with summer’s arrival.

The perennial chive is harvested by cutting leaves at the base. This is one herb that won’t branch out. The chive is a bulb that multiplies rapidly beneath the soil. Harvest chives by snipping leaves outside the plant, leaving the center intact.

Tip — Harvest herbs when they are dry. They are rich in essential oils and are most fragrant between mid-morning and early afternoon.

Cutting wet foliage results in the loss of flavor and texture and can promote fungal diseases and rot.

Photo: Laura Zenari

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.

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1 can Sardines (canned in olive oil)

1 Lemon, zest and juice

2 tbs Diced onion

2 tbs Chopped parsley, fresh

1 tsp Pepper

Salt to taste

HEALTHY

Recipes

Sardine Spread

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Sardines are a superfood. Packed with high-quality protein and healthy omega-3 fats, these little fish help satisfy and sustain. In addition to these macronutrients, sardines also provide calcium, iron, magnesium and zinc.

Opt for bone-in, as the bones are soft, edible and contain the most calcium.

1Remove sardines from can and add (with olive oil) to bowl.

2Zest lemon, add to bowl. Juice lemon, add to bowl.

3Dice onion and parsley and add.

4With large fork, combine ingredients well. Serve with fresh greens, sourdough bread or crackers.

Serves 1 | Time to Table 10 mins

Thai Red Curry Coconut Chicken

In just 30 minutes, you can have a deliciously rich dinner with amazing flavors that tastes like you’ve been working all day. For best results, marinate the chicken overnight if possible.

4 6-oz Chicken breasts

1 15-oz can Unsweetened coconut milk

1 tbs Thai red curry paste

2 tbs Cilantro, chopped (reserve ½ tbs for garnish)

2 med Limes, zested and juiced

1 med Lime, sliced in wedges for garnish

1 tsp Salt

½ tsp Pepper

2 cups Cauliflower rice

1

In a small mixing bowl, add coconut milk, curry paste, 1 tablespoon cilantro, juice and zest of one lime, ½ teaspoon salt and pepper. Whisk until combined

2Place chicken in a sealable container or plastic bag and pour mixture over the chicken and toss to coat.

3Seal container and marinate 24 hours or overnight.

4Before cooking, let chicken sit at room temp for about 20 minutes.

5Remove chicken from container and pour

marinade into a saucepan. Simmer for 10-12 minutes or until reduced.

6Grill until chicken reaches at least 165°, then rest 10 minutes before cutting.

7While chicken cooks, add cauliflower rice to a bowl and microwave until done. Make sure not to overcook.

8Add lime juice and zest from one lime and 1 tablespoon cilantro to cauliflower and mix.

9Brush heated sauce over chicken and serve over cauliflower rice. Garnished with cilantro and lime wedges.

Serves 4-6 | Time to Table 25-30 mins (overnight marinate)

6 lg Eggs

½ cup Full-fat coconut milk

2 tsp Chili powder

½ tsp Cumin

½ tsp Fresh garlic, crushed

2 tbs Cilantro, chopped

2 tbs Avocado oil

½ med Red onion, chopped

¼ cup Red or orange bell pepper, chopped

2 sm Jalapeño peppers, seeded and chopped

8 sm Cherry tomatoes, quartered

1 tsp Salt and pepper, to taste

1-2 dashes Hot sauce to taste

1 med Avocado, sliced for garnish

Mexican Scrambled Eggs

If you are tired of plain, boring scrambled eggs for breakfast, kick it up a notch and make these spicy, Mexican scrambled eggs for a change. They make a great brunch for company, and if you’re not limiting carbs, serve with tortillas.

1

In a large bowl, whisk eggs, coconut milk, chili powder, cumin, garlic, ½ teaspoon salt and pepper and cilantro. Set aside.

2

3

Heat coconut oil in a large skillet over medium heat.

To the skillet, add onion, bell and jalapeño

peppers, tomatoes and ½ teaspoon salt and pepper. Cook until soft.

4Add eggs mixture and cook 5 minutes or until cooked through, stirring the eggs a few times.

5

Serve with avocado slices.

Serves 2-3 | Time to Table 20-25 mins

Creamy Spinach Pasta

The secret to this creamy, comforting pasta is finding vegan cream cheese and Parmesan cheese. Fresh spinach is best, but in a pinch you can use frozen. Just remember to squeeze it out well to get the water out, and just add at the end to warm it up.

1 tbs Olive oil

2 cloves Garlic, crushed

16 oz Pasta, penne or your choice

3 cups Vegetable stock

8 oz Vegan cream cheese

½ tsp Salt and pepper

½ tsp Onion powder

2 cups Spinach packed

1 tsp Lemon juice

1 tbs Vegan Parmesan, optional

1

Heat olive oil in a saucepan and sauté garlic for 1 minute.

2Stir in the pasta and vegetable stock and bring to a boil, then reduce heat and cook 6-8 minutes until pasta is al dente.

reduce the heat to low.

5Fold in the spinach a handful at a time, then cover the pan for just a few minutes until it wilts and mix.

3

If the pasta soaks up all the liquid before it’s done, add a little more stock and simmer until cooked through

4Stir in cream cheese, onion powder, salt and salt and

6Finally, mix in lemon juice and a bit more stock or nondairy milk to thin it out if needed.

7Serve topped with vegan Parmesan.

Serves 4-6 | Time to Table 10-15 mins

2 lg Chicken breasts, sliced into bite-sized pieces

1 tbs Avocado oil

½ tsp Salt and pepper

½ lg Red onion, roughly chopped

1 cup Red bell pepper, sliced

1 cup Carrots, chopped

1 cup Green beans, sliced

1 cup Barbecue sauce

1 14-oz can Pineapple chunks

1 cup White rice (or brown if you prefer, but adjust cooking time)

Sheet Pan Pineapple Chicken

This quick and easy dinner has something for everyone with colorful veggies, sweet pineapple and lots of protein. The best part — everything is cooked in one sheet pan, which means easy cleanup. Serve over rice or pasta for a complete and satisfying meal everyone will enjoy.

1Preheat the oven to 375°.

2Add chicken to a large bowl and mix with avocado oil, salt and pepper to evenly coat.

3Add barbecue sauce, onion, red bell pepper, carrots and green beans to chicken and toss.

4Pour mixture onto a baking sheet and bake for 15 minutes.

5In a large pot, boil 1 cup water and 1 cup of chicken broth. When the water has reached a boil, add rice.

6Cover the pot and simmer 18-20 minutes. Do not peek and let the steam out.

7After rice is cooked, remove from the heat and let it sit, covered for at least five minutes.

8While rice is cooking, remove pan from the oven and add pineapple, then cook another 1015 minutes until veggies have softened and chicken is fully cooked

9Serve over rice.

Serves 4 | Time to Table 30-35 mins

Buffalo Chickpea Pasta Salad

This salad is satisfying and spicy, and the crispy chickpeas deliver a crunch and nutrients like potassium, iron and fiber. Perfect for a summer picnic or light lunch with friends.

16 oz Bowtie pasta or your choice

1 15 oz can Chickpeas, drained

1 cup Buffalo sauce, divided

½ cup Celery, diced

1 pint Cherry tomatoes, sliced

¾ cup Carrots, diced

1 cup Mozzarella cheese, shredded

1 cup Ranch dressing

½ cup Green onion, diced

1Preheat oven to 425°, and line baking sheet with parchment paper.

2Cook noodles according to direction, drain and rinse with cold water and return to pot.

3Rinse and dry chickpeas. Scatter them on the baking sheet and toss with 2 tablespoon Buffalo sauce

4Bake chickpeas for 2530 minutes until crispy and brown. Be careful not to overcook. Let cool.

5In a large bowl, mix together celery, tomatoes, carrots, noodles and cheese.

6Pour in ranch and remainder of Buffalo sauce and toss.

7Add crispy chickpeas and onion on top and serve.

Serves 6-8 | Time to Table 45 mins

health & wellness DIRECTORY

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

Acupuncture

Pine Grove Acupuncture

405 W. Goodwin St., Ste. 103B Prescott, AZ 86303 | www.pinegroveacu.com

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

1957 Commerce Center Cir., Ste. B Prescott, AZ 86301

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 3220 Lakeside Village | 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

| 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

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

928.277.0076

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

| 928.445.5877 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

Dr. Bobby L. Raver Pediatric Dentistry

1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305

www.welovethedentist.com | 928.589.4700

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 Modern Dentistry / Every Kid’s Dentist

1200 Gail Gardner Way | Prescott, AZ 86305

www.prescottmoderndentistry.com

928.777.8550

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

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

| 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

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

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

NAZCARE-New Hope Wellness Center

599 White Spar Rd. | Prescott, AZ 86303 www.nazcare.org | 928.442.9205 ext. 2005

Pathways Counseling, LLC

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

Polara Health - Crisis Stabilization Unit

8655 E. Eastridge Dr. Prescott Valley, AZ 86314

www.polarahealth.com | 928.445.5211

Pronghorn Psychiatry/Stoneridge Center

5940 E. Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com

928.583.7799

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301

www.psychiatricservicesofprescott.com

928.776.7400

Spectrum Healthcare

990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com

877.634.7333

Spectrum Healthcare

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

877.634.7333

Start Moving On

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

Recovery - Addiction

Canyon Crossing Recovery

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

800.651.7254

Embark Recovery

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

MATFORCE

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

Mountain Valley Regional Rehabilitation Hospital

3700 N. Windsong Dr. Prescott Valley, AZ 86314

www.mvrrh.ernesthealth.com | 928.759.8800

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

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

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

Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305

www.shamrockrecoveryservices.com 928.445.0744

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

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

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

Surgical Center

Prescott Outpatient Surgical Center 815 Ainsworth Dr. Prescott, AZ 86301

www.posc-az.com | 928.778.9770

Urology

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

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

I call it the “Bliss Point.” It’s the healthy balance within ourselves, inside out and in all areas — spiritually, mentally, physically. Keeping Christ and His love front and center is the ultimate key to foundational health and wellness inside out!

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I started as a second-grade teacher (learned the value of education), then I graduated as a reflexologist/massage therapist (learned the value

Roxie Reece

LICENSED MEDICAL AESTHETICIAN & OWNER, STUDIO ROX

of running my own business and creating a warm safe environment for my clients).

Began to expand my business with essential oils and traveled Arizona teaching health and wellness classes (applied my educational knowledge to the business world).

At midnight one night, I decided to dive into aesthetics. It was clear in my heart it would be the most beautiful career that was all encompassing of all I had learned thus far.

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

Self-care starts with knowing our worth and

value and loving ourselves. Each morning I pray and journal and enjoy some quiet time to set my focus for the day (reading encouraging Bible verses). Eating healthy (juicing, macros), staying active (weightlifting, walking, hiking), keeping that balance with my work schedule (prioritize my clients, 100% present) and my loved ones (quality time with friends and family), stepping toward future goals (identify my dreams, and a path to embrace them), and some self-care time for me and fun activities (drawing, dancing, cooking, etc.).

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP?

Celery juice every morning! It all starts with a healthy gut (that is our second brain!).

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

Starting my YouTube channel and launching my Studio ROX pure and luxurious makeup line! The makeup line will have all natural, yet mainstream, options for a high-end luxury look and feel packed with pure ingredients.

WHAT IS YOUR FAVORITE HEALTHY MEAL?

Homemade chicken bone broth soup! Packed with collagen and vitaminmineral dense. Helps the gut lining, which in turn gives you radiant glowing skin. Add chicken bones, soak 30 minutes in cold water with half cup apple cider vinegar, bring to boil. Add carrots celery, onions and garlic, simmer 3-4 hours.

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