Prescott Healthy Living - VOL. 4, NO. 7

H2O HEALTH

WATER & HEALTH SOLUTIONS

Your healthy water store and so much more!

BUY A FILTER OR BE A FILTER ™

EVERYONE FILTERS THEIR WATER

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.

OUR 1 MILLION H2O WHOLE HOME, ZERO MAINTENANCE TREATMENT SYSTEM is effective for dissolving and preventing scale, inhibiting corrosion, as well as reducing chlorine and other toxic chemicals from your household water. Alkaline Water Filtration Systems, Whole House Filtration & Total Health Solutions

Hydrate

FOR HAPPINESS

Drinking the right amount of water improves a remarkable number of health concerns and conditions from constipation to bad breath, so we naturally feel better once those are taken care of.

But hydration or lack of it also has a more direct connection to our mood.

S everal studies have found a small yet significant association between dehydration and depression and anxiety. The exact reason is unclear, but it could be related to the brain signaling the body needs more water for the stress the body experiences when it’s trying to operate without the proper amount of water in its system.

T his theory may be supported by the fact that cognitive function and energy levels also take a hit.

T his is just another way drinking plenty of water supports selfcare and allows us to reach our full potential in every way. The next time you don’t feel like drinking another bottle of water, just remind yourself it not only improves your health outcomes but keeps you cheerful and ready to take on the world!

Be well,

prescotthealthyliving.com

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

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Terry Scheib, Delivery Manager

COMMENTS & IDEAS editor@roxco.com

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Associate Publisher

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!

Laurie

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.

Jodi Gilray-Szostak

PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

Dr. Jodi Gilray-Szostak has been practicing physical therapy since 2004 and has been a business owner since 2010. She has clinical experience working in multiple fields and now specializes in outpatient pediatrics. She completed her certification in Neuro-Developmental Treatment (NDT) in 2011.

Dr. Anson Hooper DDS, Hooper Family Dental

Dr. Anson Hooper is a dentist in Prescott and has a passion for oral health. He moved to the Prescott area with his family in 2018. He’s genuinely devoted to helping his patients with their dental needs and making them feel at home.

Carl Johns

LMT, Mountain Medicine

Carl Johns has been a massage therapist and educator for 25 years. He practices and teaches many Eastern and Western bodywork styles, and has specialized throughout his career in working with people with disabilities and complex health conditions.

Vickie Johnston

Owner and Founder, H2O Health

Vickie Johnston is an international speaker, former lab tech, product designer, local resident, KYCA radio host, researcher, educator, creator and owner of the H2O Health store in Prescott Gateway Mall. Vickie has been on the forefront of “Green Living” since the beginning.

Ken Lain Owner, Watters Garden Center

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

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.

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.

ENTHUSIASTS

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.

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

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

Photo: Kai York

Jion Sommer

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

Marketing Manager, Yavapai Humane Society

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

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness

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

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

MAY LEAD TO

Poor Hydration

Chronic Disease & Premature Aging

by Valerie Demetros

Just as regular physical activity and proper nutrition are considered essential to a healthy lifestyle, emerging evidence indicates that consistent hydration may prevent chronic disease and slow down the aging process.

It is already a fact that good hydration is important for overall health and can prevent headaches, regulate body temperature, prevent infections and keep your organs functioning properly. Staying hydrated can also improve your sleep and mood.

A new study from the National Institutes of Health has concluded that adults who aren't sufficiently hydrated may age faster, face a higher risk of chronic diseases and may die younger than those who stay well-hydrated.

The results are based on data collected for over 25 years from more than 11,000 adults in the U.S.

Participants attended their first medical visits at ages 45 to 66 and returned at ages 70 to 90.

Levels of serum sodium in the body are an indicator of hydration, and researchers found that higher levels of serum sodium during middle age may contribute to the development of chronic disease and possibly premature death.

The most common cause for high sodium levels is insufficient water intake. Some studies have shown that those with low serum sodium levels had up to a 50% increased risk of being older than their chronological age.

The National Academies of Medicine recommends six to nine 8-ounce cups of fluid per day for women and eight to 12 for men. Of course, those recommendations are for the average person.

Everyone has different needs depending on activity level, environment and health.

Experts suggest choosing plain water or adding cucumber, lemon or lime as your main source of hydration for optimal heart health.

Water-rich foods, in which 90% or more of their content is water, also are good options. Vegetables and fruits with high water contents like watermelon, celery and cucumbers can help with hydration, as well as seltzer and unsweetened tea.

Be aware that if people with heart failure drink too much water, it can cause fluid buildup in the body and contribute to shortness of breath.

People with kidney failure may also drink less water because their kidneys are less equipped to maintain a balance of fluid in their bodies.

In contrast, some individuals may require more water, such as those with a higher body mass index (BMI), those out in the heat or athletes in training.

Oral rehydration involves more than just drinking water. When people exert themselves, they also lose sugars and electrolytes, which need to be replenished.

In addition to water and sports drinks, drink coconut water, pickle juice, electrolyte-infused waters or electrolyte tablets, homemade electrolyte drinks, smoothies, fruit juices or even Pedialyte.

For older people, hydration is essential since they tend to drink less because the thirst sensation deteriorates as you age. The best way to adequately hydrate and prevent chronic illness and aging is to keep track of your intake.

And if you’re out in the sun or over-exerting yourself, stay vigilant for such signs of dehydration as reduced sweat response, mental status changes and decreased or absent urine output.

ARE YOU SICK OR ARE YOU

Tox-SICK?

by Vickie Johnston, Owner and Founder, H2O Health

Do health and clean water have anything do with each other?

The answer is absolutely “Yes”! Cells are water, inside and out. Water washes the inside just like it does the outside. Contaminated water often can contain harmful bacteria, viruses, parasites and an unbelievable amount of toxic chemicals, as well as waterborne diseases such as cholera, typhoid, hepatitis A and E, dysentery, other serious diseases/disorders and can even cause flu-like symptoms.

Yet, the “powers that be” aren’t concerned enough for me.

I love to discuss the importance of clean water, its benefits and the consequences of not having access to it. According to the United Nations, 2.2 billion people around the world do not have access to clean and safe drinking water.

In developing countries, the situation is more severe, many lacking access to clean, safe drinking water. I am thrilled I have been asked by several countries to help them solve issues of poor water quality.

According to WHO (World Health Organization) International Agency on Research, breast cancer will more than double in the next 20 years. How is that possible?

With all the billions spent on research we are much better at detecting cancers and getting early diagnoses, but the problem continues to get worse. Our drinking water can often contain harmful bacteria, viruses, parasites and over 4,000 toxic chemicals that can lead to illnesses and disease.

Illnesses not only affect human health, but can have a domino impact like on lost wages, medical expenses, depletion of retirement savings and even death. According to WHO about 485,000 deaths are caused annually due to diarrheal diseases caused by drinking contaminated water.

Clean water plays a crucial role in maintaining hygiene. It is vital for daily activities such as bathing, hand washing and keeping living spaces clean. Proper hygiene practices are essential in preventing the spread of illness and disease. Without access to clean water, people are at risk of contracting diseases like typhoid, trachoma and scabies.

Pollution of our water resources, including rivers and oceans, can have severe consequences on not only human health but also aquatic life and ecosystems.

Industrial processes and land use changes are the leading cause of increased water pollution. We need to work together — governments and international organizations — to ensure that every person has access to clean and safe drinking water.

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

Hydration AND

THE

Four Phases of Water

“What is a human being? Something that water invented so that it can walk around.”

—from Job’s

Body by Deane Juhan

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

Areturn to an old favorite quote, and a realization that we tend to oversimplify.

Another famous quote — “Wisdom is knowing what we don’t know”— drives us to continually investigate further. Is it enough to carry around an oversized tank of water everywhere we go? Or is the concept of hydration or even the concept of water a bit more complex?

The four phases of water are three we know from elementary school science: solid (ice), liquid (water), and gas (steam).

A fourth phase was more recently put forth by Gerald Pollack, Ph.D., which for the sake of simplicity we’ll call gel water. This kind of water tends to organize molecularly in a different way around surfaces it is in contact with, and of particular importance here, inside the surfaces of cells making up virtually all living things.

So we’re not, as Alan Watts says, just “hairy bags of water,” but trillions of little bags of gel water.

Organic fruits and vegetables, as we intuitively know, are full of juicy gel water and potentially a better source of hydration than the unfiltered, contaminated stuff coming out of the plastic water bottle you might carry with you.

Think before you drink!

A s a massage teacher for 20-plus years, I’ve challenged my students over the years to find some research that confirms what therapists tell clients after a session — drink plenty of water, hydrate, flush, etc.

What you’ll likely find if you go looking for that research is that the systems that balance the water metabolism in your body are extremely complex, and there is no evidence to support these statements.

So next time your massage therapist hands

you a glass of water and tells you to flush or hydrate, accept it politely and consider looking into people like Pollack to better understand what kind of water you are made of, and how to best maintain that system.

A s an ocean-born

person now living in a dry, high-altitude climate, I’m more inspired than ever to understand the complexities of hydration and the four phases of water. I hope this might inspire you not to oversimplify, but to investigate further.

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

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Power you Let Water, in All its Forms,

by Lynell Cavner,

Hydroelectric power: Water flowing downhill, clearing and cleaning its path along the way and turning mechanical energy into electricity. The structure that houses the turbines, the generators and into which the pipes feed is called the “Powerhouse.”

Think of your body in this way — being a “powerhouse.”

Hydration is needed for flushing out toxins, regulating body temperature, as well as maintaining strength and endurance. It helps with blood oxygen circulation, lubrication of the bones, tissues and joints, as well as nutrient absorption, which aids in focus and alertness.

For those who are not big water drinkers, there are some excellent foods that have high-water content. However, drinking a glass of water is definitely the best way to replenish fluid loss.

Below are a few of the water-filled foods:

* Watermelon, 92% water content

* Strawberries, 91% water content

* Cantaloupe, 90% water content

* Peaches, 89% water content

* Oranges, 88% water content

* Cucumbers, 95% water content

* Lettuce, 96% water content

* Zucchini, 94% water content

* Celery, 95% water content

* Tomato, 94% water content

* Bell pepper, 92% water content

* Cauliflower, 92% water content

* Cabbage, 92% water content

* Grapefruit, 88% water content

Having a glass of fresh clean water is still the best way to hydrate your

powerhouse. Not all water is cleaned equally. There are differences between purified water, distilled water, regular tap water and mineral water.

For example, purified water is just that, most contaminants have been removed using filters such as charcoal. However, if not maintained and replaced properly, the contaminants sneak back in.

it also removes all the beneficial minerals.

Regular tap water is relatively safe because most public drinking water is closely regulated. However, the quality will vary depending on where you live.

Then there is mineral water, which comes from natural underground reservoirs and springs and is full of minerals because it is bottled at its source. The types and amounts of minerals depend on where the water comes from so the benefits and flavor will vary greatly.

Remember to do your research and choose wisely for the water that will serve your “powerhouse” the best.

Distilled water involves boiling water and collecting the steam that returns to water upon cooling. It is very effective at removing all contaminants; however,

Owner & Master Certified Bowen Practitioner, Lynell & Company

Swim YOUR HEART OUT

this Summer

Whenever you come across an opportunity to get some laps in you should use it to the fullest, because swimming is one of the best whole-body exercises available.

Here’s what swimming can do for you.

IMPROVE HEART AND LUNG HEALTH

Immersing yourself in water slows your heart rate, and exercising your muscles contributes to sustaining a lower resting heart rate.

Studies have shown consistent swimming reduces blood pressure and boosts circulation for better oxygen and nutrient flow.

Exercise of any kind forces deeper breathing and expands lung capacity. Swimming forces you to time your breathing and bring in more air for the time you’re submerged, which builds lung endurance over time. This helps everyone, including people with asthma and other lung conditions.

STRENGTHEN BODY

The water in a pool or lake serves as a form of resistance to push your body against, so swimming is that rare cardio exercise that also is a great form of strength training.

It won’t build muscle as quickly as weightlifting, but the lack of stress on your joints helps to protect them and ensure you’re able to participate in all forms of fitness activity far into your future. Just remember to vary and intensify your routine if your goal is to build muscle mass.

MAKE YOU HAPPY

Movement helps create and move endorphins throughout your body and into your brain. Just slipping into the water is a great stress-buster because it literally takes a load off your feet.

Many people feel they’re transported into a mellow, watery world where they can escape momentarily from whatever is distressing them on dry land. This is especially true for those suffering from multiple sclerosis, fibromyalgia and other ailments.

BUILD UP YOUR JOINTS

Swimming and other water-based exercises are tremendous for many

people with joint injuries or disorders like arthritis. They allow people to move without pain and gain more strength and confidence for putting more weight on them for everyday activities.

Researchers have found swimming has real benefits, as in one study where people with osteoarthritis had less stiffness and pain, along with increased strength, after swimming for 45 minutes three days a week over three months.

SLIM YOU DOWN

Swimming’s full-body workout is one of the most effective you can achieve, and the more you move the more calories you burn, so it’s not surprising that it’s great for reaching and maintaining a healthy weight.

Depending on a number of factors including the type of stroke you’re swimming, it can burn about the same amount of calories as running while providing a low-impact activity in an environment many people find more enticing than a sidewalk or treadmill.

Workout

WITH YOUR KIDS

Sometimes fitting a workout into your schedule seems almost impossible with all the responsibilities. Not only do you have to cook, clean, monitor and provide, you must also take care of your own physical health. But carving out time for a solo workout is challenging, especially with kids.

Fortunately, there are ways to include them so you don’t have to sacrifice. You can fit in exercise throughout the day, while giving your kids healthy habits to emulate. Besides, less than one-quarter of children ages 6 to 17 get the recommended 60

minutes of moderate-tovigorous physical activity each day. So, you’ll also be doing them a favor.

TAKE A NATURE WALK

Get outside and take in some fresh air. A walk in nature stimulates all the senses and is a terrific way to get moving.

YOGA

Yoga is the ideal indoor exercise with its lowimpact movements. All levels can get full benefits, and it can be fun.

OPTIMIZE COMMERCIAL TIME

If you’re in the middle of watching TV with your kids,

skip commercials by turning them into brief bursts of exercise. Break into jumping jacks, body squats or planks during each break.

START A DANCE PARTY

Turn up the music and move. Dancing gets your heart rate up, expels excess energy and burns calories.

HIT THE PLAYGROUND

Playgrounds aren’t just for the young. While the kids are swinging, use the equipment to develop your own circuit with pushups, pullups and sprints.

SPLASH IN THE POOL

Swimming keeps kids active while you tread water or swim laps. You can even challenge them to a race, just keep a good eye on them.

PLAY IN THE SNOW

In the winter, get out the sleds, skis or just have a snowball fight. Running back up the hill just to slide down is excellent exercise and wonderful family fun.

Dre Caldwell Photo: Blushing Cactus Photography

FOLLOWS RIPARIAN

Wonderland Butte Creek TRAIL

by Blake Herzog

Butte Creek on the west side of Prescott is especially green and lively following a wet winter like the one we just had. But even during dry years the banks are a green ribbon through the forest flanked by towering cottonwoods that shade oaks, willows, box elders and golf course greens accompanied by signs warning users to “duck” if a ball should come whizzing by.

The Butte Creek Trail is a beautiful path, with the eastern half of its relatively short length in the City of Prescott and the west half in Prescott National Forest. It links into the Thumb Butte Recreation Area’s trail system (within the national forest it’s known as Trail No. 321) and also is perfect for an easy out-and-back family adventure that’s not too rigorous, but lets everybody get more steps in while enjoying dramatic vistas.

The Prescott trailhead is in Stricklin Park, a smallish preserve with an archeological site and a dragonfly-embellished bridge across the creek into a small, shady canyon strewn with boulders and trees.

Another bridge marks your entrance into the Hassayampa Golf Club as the creek winds past its last three holes. Here there’s still plenty of native trees and shrubs as you thread through a small canyon, but you also get to see freshly trimmed grass and luxury homes peering onto the fairways. Golf cart paths come within view of the trail you’re on, and if you happen to have brought a hard hat along, this is the time to doff it.

After you pass this section the elevation starts to climb and Thumb Butte and surrounding peaks come into view, giving you an excellent vantage point for admiring them and the surrounding terrain. After crossing the forest boundary, you find more pine trees and manzanitas than cottonwoods as the elevation gains continue and the trail intersects with No. 323, which ends at the base of another butte, and ends at No. 327, which can form part of a customized loop and is also part of the Prescott Circle Trail.

BUTTE CREEK TRAIL

NO. 321

This path made possible by collaboration by the City of Prescott, Prescott National Forest and the Capital Canyon Club is beautiful and accessible year-round, though it can get slushy and muddy in the winter.

Most of the trail surface provides a good, soft-enough base for boots and hooves, but a few sections are somewhat rocky and a few users have found hiking poles helpful.

To reach the trailhead at Stricklin Park from downtown Prescott travel about 3 miles toward Thumb Butte on Gurley Street (turns into Thumb Butte Road) and turn left on Sherwood Drive (just past Hassayampa Village Lane). Go approximately a tenth of a mile on Sherwood and park along the street.

Parking fees: None

Uses: Hiking, horseback riding, mountain biking (City of Prescott does not recommend bikes on its segment)

Distance: 3.1 miles (one way, city and national forest segments combined)

Level of difficulty: Easy to moderate

Elevation: 5,450 feet to 5940 feet (City segment)

Photo: Jessica Turetzky

| Map: City of Prescott

Quality Water

MAKES A DIFFERENCE IN HYDRATION

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

Iam currently doing 75 hard challenges that entail drinking 1 gallon of water every day.

It seems obsessive, but with two workouts a day following this challenge I’ve learned it’s not as much as you think! I have also learned how much electrolytes play into the role when it comes to hydrating your body.

So let’s talk hydration.

When talking to my clients, I try to start them with replacing most drinks like soda, teas, juices, etc. with water. There is a standard rule of thumb, drink when you are thirsty, but I like to have each individual start with 1/2 their body weight in ounces of water.

Hydration isn’t just about water, it’s also

about having the correct amount of minerals such as potassium, calcium, magnesium, sodium, etc. Try your best to choose quality water and quality minerals. Stay away from high sugary

drinks the best you can.

The top benefits from staying hydrating are: the regulation of body temperature, prevention from infections, lubrication of joints, delivery of nutrients to the cells of your body and keeping your organs functioning properly.

Side note — try not to drink water two hours before you go to bed so you don’t mess up your sleep.

Summertime

WAYS TO MOVE MORE

1.Pull that old bike out of storage, make sure it’s safe to use and try it out in the park

2.Pick out a bird and follow it as far as you can

3.Go fly a kite.

4.Push yourself to double the length of your daily run

5.Deep clean your house and vehicle

6.Plant a garden if you haven’t already

7.Set a hiking goal that seems unattainable and see how close you get

8.Don’t ride a cart on the golf course

9.Take your child to the playground and run as many laps around it as you can while they’re occupied.

10.Step away from the video games and find a LARPing (live

11.Spend a Saturday shopping neighborhood garage sales on foot

12.Pick a picnicking spot accessible only by foot

13.Learn how to kayak

17.Dive into the biggest pool you can find

18.Take up rock

TRUST, COMMITMENT, FAITH IN YOURSELF

Help Fitness Goals

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

To embark on any fitness journey, it’s essential to establish a solid baseline.

Tracking your calorie intake for a period of three to seven days may seem tedious, but it provides invaluable insight into your current habits and serves as the starting point for developing a personalized fitness and nutrition plan.

When it comes to nutrition and weight loss, one key factor stands out: protein consumption.

For those seeking to shed fat and gain strength, protein becomes a crucial component of their dietary regimen. The recommended daily intake ranges from 0.8 grams to 1.5 grams of protein per pound of body weight.

Chicken, white fish and turkey stand as excellent sources of protein, while high-quality whey and casein powders can be valuable supplements.

Vegetarians have

alternatives in the form of quality pea protein.

Notably, protein-rich foods and shakes also contribute to a prolonged feeling of fullness, reducing the likelihood of excessive snacking. By combining a solid, protein-rich diet with a comprehensive training program encompassing cardiovascular and resistance exercises, you can achieve the dual goals of losing body fat and gaining strength.

However, it is vital to remember that discipline and commitment serve as the guiding forces on this journey to health and wellness.

In the pursuit of weight loss, it’s crucial to strike the right balance between exercise and diet.

Surprisingly, the ratio skews heavily toward diet, with approximately 80% of your focus dedicated to nutrition and the remaining 20% to exercise. It’s a common misconception that a vigorous workout routine alone will yield significant progress.

The reality is that even the most intense exercise regimen cannot compensate for a poor diet. While exercise undoubtedly plays a vital role in overall fitness, it is the combination of physical activity and a strong nutritional foundation that truly propels you toward your goals.

A s you embark on your personal fitness journey,

remember that gradual changes often yield the most sustainable and lasting results. Rapid transformations may seem tempting, but they are often accompanied by a sense of unsustainability and eventual failure.

By making small adjustments over time, you allow yourself to adapt to new habits and embrace a healthier lifestyle with greater ease. Trust in the process, stay committed and have faith in your ability to achieve long-term success.

Water is as Important

by Loree Walden, Marketing Manager, Yavapai Humane Society

July is National Pet Hydration Awareness Month! Summer brings hotter temperatures and lots of outdoor activities. One the most important responsibilities you have is to ensure your furry family member stays hydrated. Just like humans, pets require water to survive, and dehydration can lead to serious complications. Water makes up 80% of your pet’s body weight, so make sure they stay hydrated.

TIPS TO HELP KEEP YOUR PET HYDRATED:

1. Provide access to clean, fresh water at all times. Clean the bowl and change the water daily. Keep numerous bowls of water in various places, so they always have water available.

2. Encourage your pet to drink by adding water to their food or providing wet food instead of dry food.

3. If your pet is reluctant to drink, try adding a few ice cubes or a couple drops of sodium free chicken broth.

TO YOUR PET AS IT IS TO YOU

4. When outside with your pet, always bring enough water for them.

How much water does your pet need? It depends on such things as their age, weight and activity level. As a general rule, dogs require approximately 1 ounce of water per pound of body weight per day, while cats need at least 3.5 ounces of water per 5 pounds of body weight per day.

WATER’S ROLE:

1. Temperature regulation: Water helps regulate their body temperature.

2. Digestion: Water is essential for the digestion and absorption of nutrients.

3. Kidney function: Water helps flush toxins out of their body through the kidneys.

4. Joint lubrication: Water helps lubricate joints and cushions organs.

5. Overall health: Proper hydration helps maintain a pet’s overall health and well-being

DEHYDRATION IN PETS CAN LEAD TO SERIOUS HEALTH PROBLEMS:

1. Heatstroke: Dehydration can increase a pet’s risk of heatstroke, especially in hot weather.

2. Poor immune system: Dehydration can weaken a pet’s immune system, making them more susceptible to illness.

3. Death: Water is critical for their survival.

One way to determine if your pet is dehydrated is to check their skin elasticity. Lift the skin at the back of their neck and release it. If it snaps back quickly, your pet is sufficiently hydrated. However, if it takes some time to return to its original position, your pet likely is dehydrated.

Remember, a hydrated pet is a healthy pet.

Protect Kids

AS THEY EXPLORE THE

Bug World PLAY

If you have a child fascinated by bugs, or one who just naturally seems to attract them — think mosquitos and/or endless curiosity on the part of said kid — use any opportunity to expose and teach them about nature, observation, science and even math (how many legs does that critter actually have?).

Invite their questions, but follow these safety guidelines. Make sure they don’t get too close and/or go on a stomping spree. If ants or flies are bombing your picnic, or crawlers are all too near, move if possible. Don’t expect the bugs to, although sometimes you can gently shoo them away with a strong napkin.

Place some sweets and proteins some distance away from your group to lure insects in a different direction. Coexistence spurs conversation. Tell your little explorers to stay away from areas that attract flying insects such as stagnant pools of water, garbage cans, orchards and flowerbeds.

B efore going on your next outside adventure where insect probability is high, dress your children in long pants and lightweight long-sleeved shirts. Have them wear socks, closed shoes and a brimmed hat (to ward off flying insects). Avoid bright-colored clothing or flowery prints because they can attract insects.

B eforehand, don’t use scented soaps, perfumes or hair sprays.

If you favor using insect repellent, check which ones are most effective where you live. Keep in mind that repellents work on bugs that bite, like mosquitoes, ticks, fleas and chiggers. Don’t use them for stinging insects such as hornets, wasps and bees.

The Centers for Disease Control and Prevention and the American Academy of Pediatrics recommend repellent products that have been registered by the Environmental Protection Agency (EPA).

Use insect repellent sticks, lotions or unpressurized sprays when applying on your child. Do not use under clothing, but rather apply on the outside of clothing and on exposed skin. Make sure your children washes up once they come back inside the house.

AVOID:

* Getting repellent on your kid’s hands, because they may be touch their mouth and eyes, as kids do.

* Applying directly to the face. Instead, spray a little on your hands and you rub it on, avoiding the eyes and mouth.

* Getting repellent on cuts, wounds or irritated skin.

* Using products that combine sunscreen and repellent because you could end up using too much repellent as you reapply sunscreen through the day.

Fitness Guru Blayne Soriano

NAMED YC ALUMNI OF THE YEAR

submitted by Yavapai College

Success can be achieved in many ways. It can be found through steady progression in a field of expertise; or built, by stamina and industry, through professional experience. But only a select few carve their own path to success, using their wits and heart to guide them.

Yavapai College named one such person — fitness and health expert Blayne Soriano — its 2022-23 Prescott Campus Alumni of the Year.

“I’m extremely grateful and honored,” Soriano said, at the College’s May awards ceremony. “Yavapai College was a starting point in furthering my education. It taught me more about self-discipline, dedication, learning life skills and showing up for myself. I currently run two businesses in this community, which give me the opportunity to give back to the people and places like this that have shaped who I am.”

A YC graduate who found success way off the beaten path; a fitness trainer whose clients range from 6 to 73 years old; a workout entrepreneur who found business success in the thick of a global pandemic, Soriano forged her own career path by working hard, having faith and following what she loves.

“If you’re true to yourself and lead by example, you don’t have to ‘sell’ anything,” she said.

A Prescott native and Bradshaw High graduate, Soriano graduated from YC in 2006 and transferred to Mesa State University in Colorado, (now Colorado/ Mesa University). She

earned degrees in visual arts administration and business, married and moved to Cancun, but saw no particular path.

“I started getting into fitness when I was 22 or 23. But I didn’t have a healthy relationship with it. I was falling into the ‘diet culture.’”

Her own studies revealed a deeper complexity to fitness — it required a regimen of exercise, nutrition and a holistic, lifestyle-based approach. When her mother took ill, Soriano returned to Prescott to care for her. Her death hit Soriano hard, but “it also taught me life is so short. I’d better do what I need to do.”

She started over in Prescott. Work as a CrossFit coach led to instruction in her garage; a desire to demonstrate healthy cooking inspired her to create her own startup, making and delivering prepackaged meals from her home.

Today, she owns her own gym, and her meal-prep business employs its own chef and is moving online.

Fitness Instructor Blayne Soriano, left, with YC Director of Development & Alumni Affairs Kammie Kobyleski, receiving Yavapai College’s 2022-23 Prescott Campus Alumni of the Year Award. Photo by Bill Leyden

Local EVENTS

JULY 4-21

Highlands Nature Camp

Highlands Center for Natural History

JULY 8

NAZ Wranglers vs. Massachusetts Pirates 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 Summer Sports Camps

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

Butte Creek

|

Photo by Jessica Turetzky

TAKE THESE STEPS TO A

Healthy Retirement

Retirees are shattering stereotypes by staying more physically active, mobile and empowered.

Retirement no longer is a life of shuffleboard in a retirement community — not that there’s anything wrong with that. Today’s retirees just want more.

As a matter of fact, one in four 65-year-olds today will live past the age of 90, and one in 10 past 95. In contrast, 100 years ago the average life expectancy was about 50 years.

If you’re on your way to retiring, here are a few ways you can stay healthy and enjoy the best years of your life.

FIND A PURPOSE

If your career defined you, it may be difficult to transition. Volunteer at a hospital or library, take part in your house of worship or tutor kids in school. Consider working part-time to keep your sense of purpose.

ADOPT A BEST FRIEND

Just 15 minutes with a pet can lower your blood pressure, heart rate and stress level. Over time, a faithful companion can help cut your cholesterol, fight depression and keep you active. The companionship alone is worth it.

GET OUT

An active lifestyle can keep you happier, help you live longer and lower your chances of dementia. Make

friends, spend time with family, travel and reconnect with old friends. Social interaction is No. 1 in keeping your mind and body healthy.

EAT AND DRINK RIGHT

As you age, nourishing your body and maintaining a healthy weight is important. As your metabolism slows down, you may not need as many calories, but you will need plenty of water.

REDUCE ALCOHOL AND STOP SMOKING

Several studies show that retirement leads to increased alcohol intake. Alcohol affects your immune system, brain, heart, pancreas and liver. Drink moderately, don’t give it up if you enjoy it, but monitor the amount. No matter how long you’ve been smoking, quitting can improve your health, add more energy and years and save money.

STAY HEALTHY

Regular medical checkups are essential. Keep up with recommended health screenings for blood pressure, cholesterol, heart problems, colon cancer and more.

EXERCISE

Remember: An object in motion stays in motion. Being active boosts your health and helps you stay independent. Weights, yoga, walking, swimming or dancing helps build flexibility.

KEEP YOUR MIND SHARP

Read, do puzzles, play an instrument or pick up a hobby. Regular brain exercises improve your mental health and memory.

GET SOME SLEEP

With hormonal changes, many seniors find it hard to get enough sleep. Improve the odds by creating a better sleep environment. Keep your bedroom cool, quiet and dark, practice a bedtime ritual and stick to a regular bedtime.

BE SAFE

Household accidents are your worst enemy. Buy nonslip mats for your bathroom, fix frayed rugs and add handrails and anti-skid strips.

INTIMACY

Physical changes can affect sex, but that’s not permanent. Focus your efforts on reconnecting and see a doctor for any medical problems.

Pregnancy Requires Skin Care, Precautions

Being pregnant triggers physical and hormonal changes that play havoc with your skin along with the rest of your body. From acne to stretch marks to hyperpigmentation, you’ll encounter symptoms that can be extremely annoying.

But you need to be mindful of the ingredients in the products you use to treat them because some may harm your baby’s development. Here are three of them but talk to your OBGYN or dermatologist for further guidance.

VITAMIN A (INCLUDING RETINOL AND RETINOIDS)

Fetal exposure to high amounts of vitamin A has been found to cause retinoid embryopathy, which includes a cluster of potential birth defects, in 20% to 35% of cases, according to the National Institutes of Health.

The greatest danger is from isotretinoin, the oral form used to treat severe acne, but physicians typically recommend against topical forms as well because little research

has been done regarding that level of exposure. Bakuchiol is a plant-derived alternative that produces similar results, is less likely to irritate skin and is considered pregnancy-safe.

PHTHALATES

Research on animals has linked these chemicals to reproductive health and developmental problems. Translated to humans, children younger than 3 are believed to be the most vulnerable to their effects and they should be avoided as much as possible during pregnancy. Their ubiquity in today’s products makes it virtually impossible to completely avoid, but be careful with fragranced personal care products. If they contain phthalates it will be included on the ingredient list unless they are part of the “fragrance,” so if the product is not labeled

phthalate-free and is scented, investigate further or seek another option.

CHEMICAL SUNSCREENS

These are the sunscreens you’re most likely using as they currently dominate the skin care market. They are massaged into the skin and protect it from within by turning UV rays into heat and absorbing them before

they cause DNA damage. However, they contain hormone disruptors that can either block or mimic estrogen in the body, throwing off the balance and potentially affecting the baby’s development. One ingredient, oxybenzone, has been linked specifically to Hirschsprung’s disease, a defect affecting the large intestine that may require surgery.

Hand-Eye Coordination Keep Eyes on the Prize: FOR KIDS

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

You can count on hand-eye coordination to assist in completing daily tasks, but what is it?

Hand-eye coordination means that you are using visual input to coordinate hand movements in response. This is why you are able to catch a ball coming your way without missing it or allowing it to hit you. Something as simple as picking up an object also involves hand-eye coordination.

You absolutely need this skill on a daily basis, which is why it’s so important to nurture in your kiddo.

PRACTICE IS BEST

Repetition helps kids learn. If you know what your child likes to do and is interested in, you can use that knowledge to help suggest hand-eye coordination activities.

GET ACTIVE

Use sports balls for playtime. Your child doesn’t need to be part of a sports team to reap the benefits of playing with toy balls. You can play catch with your

little one or allow them to bounce the ball around as a solo activity. If your child still isn’t a fan, replace the ball with a different item. Try bubbles, for example. Keep a tally and challenge your child to beat their score.

USE PEN AND PAPER

Writing can be a total blast while keeping your little one entertained. They may even want to come back for more writing time later. Just have fun with it!

PUZZLES, BOARD GAMES AND BLOCKS

Many classic toys and games offer a way for your child to work on handeye coordination skills. It goes to show you that you don’t need fancy or expensive toys to help your child learn and grow. What matters is that they are having fun and learning from the experiences.

PROBLEMS WITH HAND-EYE COORDINATION IN KIDS

Kids with poor hand-eye coordination may avoid certain activities, neglect personal hygiene, struggle

academically and miss out on social opportunities such as playing sports with their friends.

You may notice other symptoms such as clumsiness, poor attention, holding objects too close to the eyes

and frustration. Poor hand-eye coordination can be a symptom of conditions like cerebral palsy or developmental delays. Occupational therapy is a recommended go-to for kids with handeye coordination issues.

Essential

THESE OILS MAY BE TO YOUR HEALTH ROUTINE

Botanicals and essential oils have been used for thousands of years for their relaxing and invigorating properties, and their use is still going strong.

One study found that a third of Americans believe in the health benefits of essential oils and aromatherapy.

Essential oils are simply concentrated plant extracts that retain the natural smell and flavor through mechanical pressing or distillation. Usually stored in small dark bottles to minimize exposure to light, pure oils must be diluted with a carrier oil when used on skin

LAVENDER

This oil is a favorite to many and is known for its calming effect on the nerves and its ability to ease stress and tension.

EUCALYPTUS

Eucalyptus oil is used to clear the mind and increase focus. Some claim this fresh scent helps with respiratory problems.

CHAMOMILE

Chamomile tea is wellknown for helping relaxation and sleep. The essential oil also has a calming effect. Add it to baths to ease minor aches and promote restful sleep.

PEPPERMINT

Peppermint is used to help stomach aches and can help you feel more alert. Rubbing it into temples can ease headaches.

GINGER

Ginger ale, teas and candies have always helped with nausea, but the aroma of ginger essential oils also works.

ROSEMARY

Rosemary is often mixed with coconut oil and rubbed on the temples to release tension and quiet anxiety. One study found that diffused rosemary oil can increase focus and memory.

CITRUS

Lemon can help with depression by stabilizing hormone levels, and grapefruit can dull hunger. Sweet orange has been found to help reduce anxiety.

TEA TREE OIL

This oil has antiseptic properties and helps fight off infections and treat cuts and scrapes. If you decide to use essential oils, look for a trusted producer. And like anything on your skin, test a little bit on a small area first. Be sure and check with your physician before using essential oils, in case you have any cross reactions to medications, and store in a cool dry place to retain their effectiveness.

Drinking Water

Protects your Teeth

by Dr. Anson Hooper, DDS, Hooper Family Dental

If you are anything like me and most of the population, you don’t drink enough water!

Hydration helps our system distribute vital nutrients, gets rid of waste, improves the skin’s complexion and keeps our muscles fit. Drinking plenty of water helps our teeth stay healthy —

especially if it’s fluoridated water. Consuming water with fluoride is one of the most beneficial things we can do to help prevent cavities.

Why drinking more water improves oral health:

N o calories: An increase in the consumption of sugary beverages has been a major contributor to the

increasing rate of caries (tooth decay) in the United States. The sugar in these drinks is the food source for the bacteria in our mouth.

Systemically, individuals who consume one or more sugary beverages a day are 26% more likely to develop Type 2 diabetes. The best way to avoid these negative circumstances is by substituting colas, juices or sports drinks with water.

Prevent dry mouth: Did you know that saliva is 99% water? When you are low on saliva production, you will experience dry mouth —– a condition that makes swallowing and chewing difficult, complicating food digestion.

S aliva serves as the mouth’s first defense against tooth decay. It washes away leftover food particles and helps you swallow with ease. Saliva also contains nutrients such as calcium and phosphate groups that help keep your teeth strong. Increased water intake helps.

N eutralizes pH: The normal pH range for

saliva is between 6.2 and 7.6; food and beverages change the pH level. For example, bacteria in our mouth break down the carbohydrates we consume, releasing acid. The water we drink flushes these acids out of our mouth, in turn raising the pH in our mouth and restoring a “neutral” pH environment.

Strengthens the teeth: Drinking water with fluoride, which is “nature’s cavity fighter” is one of the easiest and most beneficial things we can do to help prevent cavities. Fluoride is a mineral and in the right amount, it strengthens teeth.

You generally get fluoride in your local tap water. In 2015, the U.S. Department of Health and Human Services issued a recommendation for the optimal fluoride level that should be in drinking water to prevent tooth decay. Evidence shows that for most cities, every $1 invested in fluoridation saves $38 in costs to treat dental problems.

What you

NEED TO KNOW ABOUT

PDO Thread Lifts

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

As we age, our skin loses its elasticity and starts to sag, making us look tired and older than we feel. There are many nonsurgical ways to help with these problems, but the polydioxanone (PDO) thread lift is one of the most popular and cutting-edge treatments. This cosmetic procedure involves putting tiny threads made of polydioxanone into the skin. The lifting thread is introduced deep into the layer of the skin and produces these effects:

* Instant skin lifting through mechanical effects.

* Cellular renewal through collagen stimulation and neovascularization to improve texture, fine lines and wrinkles.

* Skin tightening by approximating tissues.

* Threads disappear through hydrolysis after six months.

The threads are put in place and pulled to lift the skin and make it look younger and firmer. The collagen made from the treatment gives the skin a lift and better texture that lasts for up to two years because of cellular rejuvenation effects.

WHAT DO PDO THREAD LIFTS DO FOR YOU?

* Procedure takes 30 to 60 minutes

* Immediate results

* Minimal downtime

* Collagen production

* Customizable

THE IDEAL CANDIDATES

It’s important to remember that only some people are good candidates for this treatment. It is always best to consult with your provider to see if this treatment would be the best option for you.

COST AND RESULTS

The price can vary depending on the provider, location and the number of threads used during the treatment. PDO thread lifts are usually less expensive than surgical face lifts. Also, you should know this is not a one-time fix; multiple treatments are needed and results are not permanent. The results can last up to two years, but eventually the threads will dissolve and the skin will start to sag.

But the collagen made as a result of the treatment can help the skin in the long run by making it more robust and bettering its overall texture and appearance.

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!

WITH OUR DENTAL MEMBERSHIP PLAN

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

Two yearly exams & cleanings

One set of digital x-rays annually

As-needed emergency exams and x-rays

20% o most other treatments

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.

Brandie Rogers, NP-C Specializing in Women’s Healthcare

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

RENEW

THE EFFECTS OF Dehydration

S

ummer is in full swing! Many of us who call Prescott our home, love to be outdoors this time of year. But increased activity, especially in our dry hot climate, combined with the additional effects of elevation makes staying hydrated extra important.know more specifically it can have a negative impact on your oral health as well?

A major symptom of dehydration as it relates to your oral health is dry mouth. What’s so bad about dry mouth?

and gum disease because it bathes your mouth in important minerals such as calcium, phosphate and fluoride. It helps wash away acids, food particles and sugar (which bacteria love to feed on).

When you are not drinking enough water, dehydration can quickly creep up on you without your realizing it until it is too late. Heat exhaustion and heat stroke, which can be deadly, are all too common in our state because people often underestimate the harsh effects of dehydration.

To avoid these dire consequences, be on the lookout for symptoms of dehydration such as thirst, headache, fatigue, dizziness and confusion. If you’ve lived in the desert long enough, you’ll likely recognize these symptoms fairly quickly.

Most of us know that prolonged dehydration isn’t good for our overall health. However, did you

For starters, dry mouth is a condition in which salivary production is greatly reduced.

Your saliva is essential for preventing tooth decay

Lastly, saliva keeps your mouth moist, which helps you chew, swallow, speak and taste food.

Dehydration can be detrimental for your overall

health and well-being, as well as for your oral health. Be sure to drink plenty of water throughout the day, and drink before thirst sets in. You also should limit drinks that can further dehydrate you such as alcohol and soda.

So have fun this summer, but be smart and stay hydrated! That way you, too, can enjoy a healthier life and a healthier smile.

Photo: Laura Zenari

Nutrition

PLAYS KEY ROLE IN SLEEP

by Dr. Dana Rockey, DMD, Owner, Prescott

Ahealthy diet and restorative sleep are two of the most important pieces in your overall wellness puzzle. But are they linked?

The short answer is, “Yes,” but the connection is complex. A shortfall in either of these areas can cast a long shadow over your health.

To help break them down, I (Rockey leads a team of dental sleep medicine specialists at South County Sleep Solutions and Prescott Sleep Solutions) pulled together the following information.

WHAT YOU EAT CAN AFFECT YOUR SLEEP

Ongoing studies say when it comes to nutrition and sleep, what you eat can affect your sleep. One study of 1,800 men between the ages of 35 and 80 found that men with a high-fat diet were more likely to report poor sleep and daytime sleepiness, and more likely to have sleep apnea.

Another review of nutrition and sleep studies concluded that most studies support the notion that, “Increasing fruit and vegetable intakes, choosing whole grains (higher in fiber) and favoring

Sleep Solutions

vegetable oils (low in saturated fat),” may be able to promote better sleep.

Where the link gets complicated is that poor nutrition and poor sleep can become a vicious cycle.

If you’re not getting good restorative sleep, daytime fatigue can lead you to make poor nutrition choices, such as sugars and refined carbs for a quick energy boost.

Of course there are some more obvious connections between nutrition and poor sleep like drinking caffeinated drinks or too much alcohol before bed. Eating spicy foods before bedtime also can lead to sleep-interrupting acid reflux.

YOUR WEIGHT CAN AFFECT SLEEP

Our main concern here is the link between obesity and sleep apnea, which is a potentially dangerous condition in which you’re not able to breathe properly while you sleep.

WHEN YOU EAT MATTERS

Your digestive system slows by 50% while you sleep, so eating hard-to-digest

foods before bedtime may not be a good idea.

If you want a late-night snack, it’s important to choose something low in fat and low in protein so your body can digest the food more easily. An apple,

whole wheat toast, oatmeal — these are examples of late-night snacks that won’t keep you up.

Bottom line? Healthy whole-food nutrition not only is good for your health, it can play a role in helping you get the sleep you need.

What is Reiki?

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

Mikao Usui was the founder of the Usui Shiki Ryoho Reiki system. He was a Buddhist scholar who dedicated his life to helping others.

Usui decided to go on a 21-day retreat on Mt. Kurama in Japan seeking spiritual awakening. While meditating on the retreat he had a miraculous spiritual experience that gave him his ability to heal others and to pass this gift on to others through attunement and led him to create his style of reiki.

Reiki is a type of energy healing and a relaxation technique that allows the body to relax in such a way that it begins to heal itself. The body is an intelligent being and it has everything it needs to heal and release what needs to be released.

We are physical, mental, emotional and spiritual beings. We spend time working on the physical,

and we forget about the other energy bodies we have. Reiki will relax your body in such a way that it starts to remove blocks in the body.

Blocks can happen through emotional traumas, such as grief, fear, jealousy and anger. These are heavier, thicker energies, and they don’t just pass through us the way that love and peace does. They get stuck in our physical body because the energy is still there.

Reiki allows the body to relax and release these traumas. It facilitates healing of the physical, emotional, spiritual and mental bodies and

connects with the energy in everything that is living and contains life force energy. It helps with headaches, anxiety, depression, brain fog, fatigue, sleep, post-surgical healing, inflammation, addictions and pain.

During a reiki sessions, clients report feeling heat or cold, seeing colors, feeling vibrations, deep relaxation, a meditative state as well as emotional and pain releases. They can be given feedback afterward and additional practices to continue may be recommended. May all beings benefit.

“Reiki is love, love is wholeness, wholeness is balance, balance is well-being, well-being is freedom from disease.”

—Mikao Usui

Disperse

BRAIN FOG

WITH BRAIN-BOOSTING FOOD

Brain fog is a frustrating occurrence that makes it difficult to focus on tasks, recall facts and think clearly and critically. It can strike anyone at any age and can stem from a variety of factors including lack of sleep, stress, depression or anxiety, migraines, hormonal changes during pregnancy or menopause and other conditions.

are believed to have multiple positive effects for the brain including increased blood flow feeding new cell growth, repelling free radicals from attacking brain cells, and possibly reducing buildup of beta-amyloid plaques, considered a hallmark of Alzheimer’s disease.

These compounds are found in many plant-derived foods but are especially prevalent in berries, grapes, red cabbage, onions, kale, parsley, tea and dark chocolate.

VITAMIN B12

Vitamin B12 is a key to nerve and brain function, as it’s involved in the production of serotonin and dopamine and is a necessary component of myeline, which insulates nerve fibers and enables faster transmission of electric impulses.

Combating it often requires a multipronged approach, and embracing a healthy diet particularly rich in certain nutrients can be part of the solution.

OMEGA-3 FATTY ACIDS

There are three main forms of omega-3 fatty acids and two of them, DHA and EPA, are found in the membranes of brain cells and are crucial to communication between and healthy function of these cells.

They also have been shown to protect the brain’s overall structure and protect it from

shrinking in physical size over time. Fatty fish are the best source for DHA and EPA as they are loaded with these compounds and your body can easily access them.

The third fatty acid, ALA, is a nutrient found in some plant-based sources including dark leafy greens, chia seeds, flaxseeds and walnuts; the human body is not very efficient at converting them to the other forms but it is still beneficial.

FLAVONOIDS

Flavonoids are a type of antioxidant that excel at fighting inflammation throughout the body and

CHOLINE

It’s a lesser-known nutrient but choline is essential for many bodily systems including mood, memory and muscle function. It’s broken down by the digestive system into acetylcholine, which binds to nerve cell receptors and promotes the formation and retention of working and long-term memory.

Choline is most abundant in eggs, beef, chicken breast and some fish species including cod. It’s also present in shitake mushrooms, beans, peanuts, cruciferous vegetables like broccoli and Brussels sprouts and sunflower seeds.

This nutrient is found mostly in animal products, with the highest levels found in beef, lamb or veal liver, clams, sardines, beef and steak. Fortified cereal, nondairy milks and nutritional yeasts are the primary vegan sources.

IRON

Known more for its role in forming blood cells, abnormally high or low levels of iron have been associated with disruptions in nerve function that affect memory, attention span and other cognitive functions in children and adults.

Meat, fish and poultry are better sources of iron, but it’s also present in fruits, vegetables and nuts.

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

Food Safety MATTERS

As we are engaged in more outdoor activities, historically the incidence of foodborne illnesses increases during the summer.

Depending on the severity of the symptoms, a foodborne illness can be fatal, especially among children, the elderly, pregnant women and those with compromised immune systems.

There are certain precautions we can take to protect ourselves and our families. These begin when purchasing the foods, and then properly storing them until consumption.

HOW TO DETECT, AVOID SPOILED FOODS

Fresh poultry at risk when:

* Stored raw in the refrigerator for longer than 1-2 days (3-4 days for cooked poultry).

* Left unrefrigerated for more than 2 hours, either before or after cooking.

Fresh meat at risk when:

* Stored raw in the refrigerator for longer than 3-5 days (1-2 days for hamburger).

* Discolored, smelling, slimy.

* Left unrefrigerated for more than 2 hours, either before or after cooking.

Fresh fish at risk when:

* Stored for longer than 1-2 days in the refrigerator.

* Dried at edges, smelly.

* Left unrefrigerated for more than 2 hours, either before or after cooking. Milk, cream, egg products at risk when:

* Left unrefrigerated for more than 2 hours.

* Stored in the refrigerator longer than 5-7 days.

Frozen meats, poultry, fish, casseroles at risk when:

* Thawed at room temperature.

* Allowed to thaw and be refrozen.

* Eaten without thorough cooking.

Canned foods at risk when:

* Liquid spurts out when can is opened.

* Can is corroded, rusty or leaky, swollen on top or bottom, dented on side seams.

* Contents have offodors, a foamy or mushy texture.

* Stored at temperatures above 100° F or allowed to freeze and thaw.

Fresh fruits, vegetables at risk when:

* Unwashed, moldy.

Cereal products, flour at risk when:

* Moldy, infested with insects.

Ultimately, the final steps include cooking the foods to proper temperatures, and holding hot foods hot (at 135° F or higher) and cold foods cold (below 41° F) while serving these foods outdoors.

Now that you have done your due diligence, enjoy your safe picnic, barbecue or family reunion!

Top 10 Foods

High-Protein

THAT SUPPORT YOUR HEALTH

Every cell in your body is partly made from protein, and consuming protein helps your body repair existing cells and make new ones. An adequate protein intake is needed to help the immune system produce antibodies and fight infection.

How much protein you need per day depends on your body size, activity level, age and even pregnancy status. The current recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight. For someone weighing 150 pounds, daily protein intake should be at least 54 grams.

Here are a few highprotein foods to include in your diet to maintain a healthy lifestyle.

DAIRY

Cottage cheese is low in fat and calories, yet high in protein. One cup provides 28 grams of protein.

Greek yogurt is high in protein with a creamy texture and tart taste. One 7-ounce container provides 20 grams of protein and almost half of your daily B12 requirement.

LENTILS

An excellent choice for a vegetarian or vegan diet, one cup of cooked lentils provides 18 grams of protein.

ALMONDS

Almonds are a nutritious tree nut rich in fiber, vitamin E, manganese and magnesium. One ounce of almonds provides 6 grams of protein.

EGGS

Whole eggs are packed with selenium and vitamins B12 and A, and are rich in choline. One medium egg can provide 6 to 7 grams of protein.

CHICKEN

Chicken provides a variety of B vitamins, plus zinc and selenium. One chicken breast provides 54 grams of protein.

FISH

Fish is an excellent source of protein and iodine, selenium and vitamin B12. Some, like salmon and herring, are high in omega-3 fats also. Half an average salmon fillet can provide 30 grams of protein while a cod fillet can have up to 41 grams. All types of fish are a bit different so experiment.

LEAN BEEF

Lean beef is a rich source of protein and one 3-ounce serving provides 24.6 grams of protein.

PROTEIN POWDERS

When you’re pressed for time, protein powders work. Pea protein and whey protein are excellent choices. Whey protein powder provides about 16.6 grams per scoop, while pea protein provides about 15 grams per scoop.

Mushrooms— NOURISH

What’s All the Excitement About?

by John Murphy, Founder, Make 100 Healthy

My life journey and passion is to find the best ways to live a healthy life. Lately, mushrooms are all the rage. I needed to know why.

A ncient wisdom and modern science agree that mushrooms are highly nutritious and effectively treat serious medical conditions. Wow!

Good food, nutrition and medical care is exciting.

Small mushroom farms across the country produce about 20 varieties of specialty mushrooms that come in different forms, colors and flavor profiles. Pearl, blue and King oyster, Lion’s mane, maitake, shiitake and wine cap mushrooms are often grown by Arizona growers.

The flavor of culinary mushrooms can be deep and robust. Some are subtle. Kathryn Crew, owner of Fungi-licious!

Gourmet Mushroom Farm in Chino Valley (and Yavapai College Community Education

Program instructor of All About Mushrooms and Mushroom Farming Basics) knows so much about the benefits of mushrooms.

Kathryn shared: “Chefs love mushrooms because they are a high-protein option for their patrons who have chosen to forgo eating meat and animal products. Substituting one mushroom for another, or using a combination of mushrooms, creates flavor that you’ll be wild about!”

Kathryn’s mushroom cooking technique:

* Washing mushrooms makes them soggy, so instead, if necessary, wipe them with a clean dry towel or soft brush.

* Drop them whole or in pieces into broths or soup, or sauté them in small batches over medium-high heat until some moisture evaporates and they

are lightly brown before adding fats or seasonings.

* Store prepared mushrooms in an airtight container and refrigerate.

Functional mushrooms treat a long list of ailments.

For example, maitake effectively treats polycystic ovary syndrome. Lion’s mane can slow mental decline in the early stages of Alzheimer’s and treat neuropathy. Some mushrooms cure ailments.

Most functional mushrooms such as reishi and turkey tail are dried and steeped as tea. Capsules of a combination of mushrooms to treat a specific bodily system are readily available. Some culinary mushrooms like Lion’s mane and shiitake are culinary and medicinal. Now, that’s exciting!

How Often Should you Water

Healthy Flowers?

by Ken Lain, The Mountain Gardener, Watters Garden Center

How often to water is the most asked question at Watters Garden Center. Especially when starting a new flower bed or shallow-rooted vegetables. Without a moisture meter, no one can tell you exactly how often to water, but you can get close.

Good tools make gardening easier. Start with a good moisture meter. Your grandparents used their sense of touch to feel the garden’s moisture.

Touching the soil — Touch with your finger pressing down on the soil a couple inches to test. If it feels dry, it’s time to water. If it’s moist, give it another day or two, and touch it again. The goal is to train plants to go as long as possible before irrigation, then water deeply. This conditions your plants to grow deeper roots and become more robust.

How to water flowers —

The general rule for flowers is to water deeply when the soil is dry. Ideally, water flowers at the soil level, reducing the amount of water that sprays on their foliage. This reduces leaf spot and fungal issues during the rainy season.

Check the garden’s moisture before irrigating. Flowers like a rich soil that drains quickly. They need oxygen at their base to thrive.

Location and weather are the most significant determinants of how much water you should give your plants. The hotter seasons require more water as the soil dries out faster.

Some flowers have a better drought tolerance due to the waxy surface, textured leaf or fleshy roots allowing them to conserve more water than others. Zinnia, geranium, potato vine and dahlia are excellent examples of drought-adaptive flowers that need water less often.

Sunburned soil — This is when the sun bakes the garden soil until parched and cracked. This is the equivalent of a gardener’s skin turning lobster red from sunburn. A 2- to 3-inch layer of premium mulch or shredded cedar bark is like SPF 50 for plants. This advice dramatically reduces your plant’s water needs.

Ideal watering time — Hydrated flowers go through the heat of the day healthier. Plants prefer dry foliage as the sun sets. The best time to water flowers is before 8

in the morning through the growing season.

Avoid night watering except for the hottest desert locations. This also reduces parasitic gnats and fungal diseases from forming.

Up your Water

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

The weather has turned warm or hot, depending on your perspective, and we live at a higher elevation. So, are you drinking enough water?

A couple of ways to check: Journaling your food, water and activity, and checking your urine when you use the toilet. If it’s clear, you are probably hydrated. If there is color, you can drink more.

Hydrating replaces body fluids lost through sweating, exhaling and eliminating waste. On average, we lose and need to replace somewhere between 2 to 3 quarts of water daily. Those amounts are prior to activities like pickleball, hiking or walking your dog.

Every part of your body needs water to work properly. Your body uses water to maintain its temperature, remove waste and lubricate your joints. Water is needed for overall good health and sleep. Making sure you get enough water every day is an important step in maintaining your health.

Many of the foods we eat are composed of large amounts of water. Foods with high water content include greens and

WHEN YOU UP YOUR ACTIVITY

most fruits and vegetables. We have been told we should drink six to eight, 8-ounce glasses of water each day. That is a standard that, if you are active, is actually too little. Everyone is different and will have different needs.

Another way to look at your water intake can be, half of your body weight in ounces of water. If you are active, then add 8 to 16 ounces for every half hour, depending on the intensity of the activity.

I purposefully don’t count coffee, tea or sodas as water intake, although, technically there is some. Most of these liquids also contain caffeine, which is a diuretic and causes you to urinate more frequently.

Some ways to remind yourself to stay hydrated or to keep drinking water are:

* Keep a bottle of water with you during the day. If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.

* Drink water before, during and after a workout.

* When you’re feeling hungry, drink water. Thirst is often confused with hunger.

Drinking water can additionally help with weight loss. So, if your goals are to stay active and lose a little weight, stay hydrated!

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4-5 Chicken drumsticks

2 tbs Avocado oil

1/4 cup Balsamic vinegar

1 tbs Honey

2 tsp Lemon zest

2 tbs Lemon juice

2 cloves Garlic, minced

1/2 tsp Cumin

1 tsp Red pepper flakes

1 tsp Salt

1/2 tsp Black pepper

1 sprig Thyme

QUICK

Lemon Pepper

Balsamic Drumsticks

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

This protein-packed dish is tasty, tangy and a little bit sweet!

1

Zest and juice one lemon.

2In medium bowl, combine zest and juice with avocado oil, balsamic vinegar, garlic, honey, peppers, salt and thyme.

3Pour marinade mixture into a bag, add chicken and ensure all chicken is fully covered. Marinate for 30 minutes.

4

Meanwhile, preheat oven to 450°. Put chicken on baking sheet and place in oven. Set aside some of the marinade mixture. Bake chicken for approximately 15 minutes before flipping and brushing with marinade. Return to oven an additional 15 minutes, or until skin is crispy brown.

Serves 2 | Time to Table 60 mins

Crispy Chicken Tenders

If you’re going keto, crispy chicken sounds off limits, but not anymore.

A bit of almond flour and Parmesan cheese make these even better than the flour versions. Add a bit of curry, chili powder and more to personalize it. Using the air fryer gives it a wonderful crunch.

1 1/2 lbs Chicken tenders (about 12 strips)

2 med Eggs

3/4 cup Almond flour

3/4 cup Parmesan cheese, grated

1 tsp Garlic, minced

1/2 tsp Onion powder

1/2 tsp Italian seasoning

1/2 tsp Salt and pepper, each

1/4 tsp Paprika

2 tbs Butter, melted

1Preheat air fryer to 375°.

2Spray cooking sheet or line with parchment paper.

3In a shallow bowl beat eggs and set aside.

4In another bowl, combine almond flour, Parmesan, garlic, onion powder, Italian seasoning, salt and pepper and paprika.

5Dip each chicken tender into the egg mixture,

then dredge in the breading. Completely coat each one.

6Place each on the cooking sheet and brush with the melted butter.

7Air fry for 15 minutes, flip and cook another 5 to 10 minutes until cooked through. Adjust cooking time based on thickness of the tenders. You can also bake in conventional oven.

Serves 6 | Time to Table 30 mins

3 cloves Garlic, crushed and divided

3 tbs Olive oil, divided

1 1/2 lbs Shrimp, peeled and deveined

1 med Lemon, zested and juiced

1/4 cup Chicken broth

3 tbs Butter, melted

3 tbs Fresh parsley, chopped

½ tsp Salt and pepper, each

2 large Zucchini, spiralized

Shrimp Scampi with Zucchini Noodles

In just 20 minutes, you can be serving this delicious shrimp dinner. The spiralized zucchini noodles add crunch and fantastic flavor, and it’s Whole30, paleo and keto to boot.

Substitute white wine for the chicken broth for change.

1

In a small bowl, mix 1 tablespoon olive oil and 1 clove garlic. Brush over the shrimp and let marinate for 30 minutes. (This is optional but gives the shrimp more flavor.)

Add lemon juice, chicken broth and zest and cook for 2 minutes until sauce reduces.

4Add butter and continue to cook for 2 minutes until sauce starts to thicken.

2

Heat remaining oil in a large sauce pan on medium high heat. Add shrimp and cook for 1 to 2 minutes per side, then set aside, keeping oil in the pan.

3

Add remaining garlic and sauté for 1 minute.

5Add shrimp to the pan and cook for 2 minutes per side, coating with the sauce.

6

Sauté zucchini noodles with 1 tablespoon olive oil for 5 minutes or serve raw for a nice crunch.

7

Serves 6 | Time to Table 30-45 mins

Toss shrimp and sauce with zucchini and serve.

Sweet and Sour Cauliflower

This cauliflower is easy to make and pleases even the pickiest kids. It is simple but impressive. Serve it alone or over rice. It’s a great vegan meal, or a perfect side dish.

1/3 cup Sweet and sour sauce (make your own, or prepackaged)

14 oz Cauliflower florets

2 tbs Garlic powder

1/3 cup Cornstarch

1/3 cup plus 2 tbs Olive oil

½ tsp Salt and pepper, each

1

In a large bowl, combine cauliflower, 2 tablespoons oil, cornstarch and garlic powder. Add a pinch of salt and pepper. Mix thoroughly.

2Heat 1/3 cup oil in a saucepan. Add cauliflower florets and deep fry them for around 4 minutes, until

golden and lightly browned.

3Remove the florets and transfer to a skillet

4Add sweet and sour sauce and carefully mix. Heat for about a minute, then add salt and pepper to taste. Serve over rice or on its own

Serves 2-3 | Time to Table 15 mins

1 lb Ground chicken

1 tbs Olive oil

1 med Onion, finely chopped

4 cloves Garlic, minced

1 tbs Chopped ginger

1 tbs Sesame oil

3.5 oz Shiitake or button mushrooms, chopped

1 med Carrot, shredded

1/4 cup Hoisin sauce

1 tbs Chili garlic sauce

2 tbs Cilantro, chopped

4 sm Green onions, diced

2 tbs Peanuts, chopped

1 head Boston lettuce, separated

Thai Chicken Lettuce Wraps

Everyone will gather around the table without hesitation for these lettuce wraps. They are fun to eat, and incredibly tasty. Use ground chicken or shredded rotisserie chicken for an even quicker dinner. Enjoy.

PEANUT SAUCE

3 tbs Peanut butter, crunchy

2 tsp Brown sugar

1 tbs Soy sauce

1 med Lemon, juiced

1 tsp Chili garlic sauce

1 tsp Fresh ginger, ginger 1

Whisk together ingredients for peanut sauce and add a little water to reach desired consistency. Set aside.

2

To a large skillet over medium heat, add olive oil and onions. Sauté until onions are translucent. Add ground chicken and sauté 5 minutes, breaking it up.

3Add sesame oil, mushrooms, carrots, ginger, green onion and garlic and cook 5 minutes. Stir in chili garlic and hoisin sauces and sauté until chicken is fully cooked.

4Spoon generous amounts of mixture into lettuce boats, drizzle with peanut sauce and sprinkle with chopped peanuts

Serves 2-4 | Time to Table 25 mins

VEGETARIAN

Baked Eggplant Parmigiana

This version of eggplant parmigiana is quicker and healthier. By baking the eggplant instead of frying, it has less mess, is quicker and just as tasty. The eggplant is still soft inside and crunchy outside.

And any leftovers are even better the next day (if you have any).

Cooking spray

1 1/2 cups Panko bread crumbs (or traditional)

2 tsp Italian seasoning

1 cup Parmesan cheese, finely grated and divided ½ tsp Garlic powder

¼ tsp Kosher salt and pepper, each

2 med Eggplants, sliced lengthwise

3 large Eggs

4 cups Marinara

2 cups Mozzarella, shredded 1/3 cup Basil, chopped

1Preheat oven to 400°, and line two baking sheets with parchment paper and coat with cooking spray.

2In a shallow bowl, whisk panko, Italian seasoning, garlic powder, salt and pepper and 1/2 cup Parmesan cheese. In another shallow bowl, whisk eggs with 2 tablespoons water.

3Dip each eggplant slice into egg wash, then dredge in breadcrumbs. Arrange on baking sheet. Spray tops lightly with cooking spray

4Bake 35 to 40 minutes, until softened on the inside and golden and crisp on the outside

5In a large baking dish, spread 1 cup marinara.

6Add an even layer of eggplant slices, then pour 1 1/2 cups marinara on top. Sprinkle with 1 cup mozzarella, half of remaining Parmesan cheese and basil. Repeat process once more to use up all ingredients, ending with mozzarella.

7Bake until bubbly and golden, about 15 minutes.

Serves 4-6 | Time to Table 60-70 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

Aspen Dental - Prescott Valley 7584 E. AZ-69 | 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

Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301

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 www.prescottdigestive.com | 928.445.4066

General Surgery

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

Dr. Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305

| 928.776.1004

Gynecology

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

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

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

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

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

Health & Wellness Services

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

Holistic Medicine

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

Hospital

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

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

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

Davis Orthopaedics LLC

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

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

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

Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305

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

Ultrasound Services

Precision Utrasound 703 S. Main St., Ste. 4 Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

Urology

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

Q&A

Lisa Bruner RDMS OB/GYN, PRECIOUS CREATIONS LLC

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

To me a healthy lifestyle is putting yourself first and listening to your body. Health isn’t just about fitness but is about all the components such as mind, body and spirit.

Try not to overwork, stress or over focus on things that you can’t control. Be a part of something like groups, church or have friends who can help ease some of the burdens of this craziness that we face daily. Enjoy life and all the amazing things at our fingertips but in moderation. Be mindful.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I started my career in ultrasound nine years ago in Alaska. I have been in the medical field since I was 18 years old and have gained so much knowledge and wanted to pursue a career in the field. Once I got my degree in sonography, I moved to Arizona. I get to travel all Northern Arizona helping growing families.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP?

Listen to your body. If you feel like you are not being listened to by your provider,

seek a second opinion. Usually, our body knows what it needs. Maintain proper diet, exercise even if it’s just a walk around the park, and find something you are passionate about.

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

My family and I love to be adventurous; I believe that movement and motivation are super important to being healthy, mentally and physically. We enjoy camping, fishing and hikes. My boys are into sports and are

constantly motivating me to stay active. As well, my business keeps me busy and mobile; I am moving heavy equipment around.

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

My next goal is to learn how to mountain bike outside of my comfort zone. My husband is athletic and wants to challenge my bike skills — lol.

I would love to get in my best physical and mental shape this year. I love to learn and this is the year of new growth personally and in my business life.

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