Prescott Healthy Living - VOL. 4, NO. 8

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

THAT PLAY TOGETHER STAY HEALTHY TOGETHER

When we talk about health and fitness

it’s usually from an individual perspective, describing nutrients, calorie burns and other benefits on a personal basis. But the benefits multiply when we pursue them with our families, particularly when they include young children and teens.

It’s all about helping them establish healthy habits they can build on. The sooner they learn to incorporate a balanced diet and exercise into their lives the easier it will be for them to continue these throughout their lifetime.

Modeling that behavior for them is even more important as children learn from their parents in a way they will remember and cite as influencing them in following decades.

Working out and preparing healthy meals together builds family time into their schedules and fosters closeness, teamwork and shared values that will strengthen everyone involved and prepare children for later challenges.

Take a few moments to think about how you can draw your immediate and extended families together for the common cause of an active, healthy lifestyle.

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

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Jennifer Hunter, Digital Media Representative

EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

OPERATIONS

Bea Lueck, Vice President

Jenna Leatherman, Accounts Receivable

Terry Scheib, Delivery Manager

COMMENTS & IDEAS editor@roxco.com

SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com

SUBSCRIPTIONS

info@roxco.com | prescotthealthyliving.com

ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com

PRESCOTT OFFICE:

130 N. Granite St., Prescott AZ 86301 928.350.8006

CORPORATE OFFICE: 1919 N. Trekell Rd., Suite C Casa Grande, AZ 85122

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS

Bea Lueck

Associate Publisher

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.

Local HEALTH ENTHUSIASTS

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

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

Heather Burgoyne

Owner, Soar Pilates

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

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.

Denise Gallus

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.

PA-C, Women’s Health and Wellness

Denise Gallus is a certified physician assistant working with Dr. Jeanette Pilotte at Women’s Health and Wellness. She worked in family practice, urgent care, rural health, and pediatric medicine before finding her true calling in women’s healthcare.

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.

Ken Lain

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.

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.

Cathy Clements

Vickie Johnston

John Murphy

Founder, Make 100 Healthy

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

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

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

DMD, Owner, Prescott Sleep Solutions

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

Level 2 CrossFit Coach and CrossFit Kids Coach

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

Photo: Kai York

Plant-based Nutrition

Certified Professional, Reiki practitioner & Meditation teacher, Owner, Living Proof Naturally

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

Loree Walden

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.

Dr. Dana Rockey

Blayne Soriano

Jion Sommer

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.

Have Kids Skip

into a Healthy & Happy Life

by Blake Herzog

Few things are as fundamental to our overall health as maintaining our level of physical activity, beginning as soon as we take our first steps. It only gets more important for kids as they get older, with the CDC recommending those ages 6 to 17 get a full hour of exercise every day.

Being active helps protect them from physical and mental illness. Teaching them that habit early on can prolong their lifespan through these benefits:

PHYSICAL HEALTH

* Weight management

— Especially when paired with a healthy diet, movement, and the benefit it brings to the heart, lungs, muscles and the rest of their bodily systems keep kids’ weight within a healthy range.

Sedentary lifestyles have contributed to a rising obesity rate among children and teens, currently at 19.7% nationwide, according

to the CDC, with higher rates for Hispanic and Black youth.

* Heart disease prevention — The heart sees more benefits from exercise than perhaps any other organ through building its capacity and strength. Heart disease is the leading cause of death in the U.S., so protecting its health from Day One is crucial.

* Immune system boost — While science has yet to confirm any surefire way to rev up the immune system, the most effective fix that’s been found for all ages is an overall healthy lifestyle including physical activity, which can improve circulation of immune cells along with the blood that carries them.

* Injury prevention — The more time kids spend playing sports, running, climbing, jumping and moving any which way they can, the more time they spend learning the

best ways to move to prevent themselves from falling and other injuries; skills that will be used for the rest of their lives.

* Lower blood sugar — Type 2 diabetes is being diagnosed at increasingly young ages. When kids are active they build their muscles, which can store and use glucose in a beneficial manner and reduce its levels within the bloodstream. A healthy, low-sugar diet also is important for long-term health.

MENTAL HEALTH

* Depression prevention

— Concerns about mental health are skyrocketing along with the rates that depression and anxiety are being diagnosed among kids, teens and young adults. Consistent physical activity increases the flow of endorphins and other chemicals that improve mood and increase energy.

* Stress reduction — Exercise reduces levels of the stress-related hormone cortisol and can become a positive focus when kids (and adults) are dealing with stressful and anxious feelings. This is a great tool for helping them learn how to regulate their emotions on their own.

* Increased selfconfidence — The hours spent learning and refining physical skills through repeated practice helps to build self-confidence in children that can carry over to social and academic activities and into their eventual careers and relationships.

* Improved sleep — With adequate physical activity kids are more likely to get adequate sleep. They’re less likely to have elevated cortisol and adrenaline levels by the time they go to bed, and spending more time away from screens also equals less disruption of their circadian rhythm.

Tooth Care Starts at Birth

by Dr. Anson Hooper, DDS, Hooper Family Dental

Being a parent can come with its challenges, but it can also be very rewarding. There is no playbook or manual for what to do when life gets busy with the hustle and bustle of trying to keep up.

The same is true when it comes to oral hygiene. It’s even easier for kids to forget. If they are anything like mine, brushing their teeth is the last thing on

their to-do list! As parents, offering guidance is helpful.

Since visits to the dentist often come with fear and hesitation for young children, preventing cavities is often the preferable approach. Untreated cavities can cause pain and infections that may lead to other problems.

Parents often have a tough time judging how much dental care their children need. They know

they want to prevent cavities, but they don’t always know the best approach to take.

FOR INFANTS

* Wipe their gums twice a day with a soft, clean cloth in the morning after their first feeding and right before bed to stimulate the gums and wipe away bacteria and sugars consumed.

* When teeth come in, start brushing twice a day with a soft bristled toothbrush and plain water.

* Visit the dentist by your baby’s first birthday or after the first tooth has come in, to spot signs of problems.

* Talk to your dentist or doctor about putting fluoride varnish on your child’s teeth as soon as their first tooth appears.

FOR CHILDREN

* Brush their teeth twice a day with fluoride toothpaste.

* Help your child brush their teeth until they have developed their brushing skills.

If your child is younger than 6, supervise their brushing. Offer suggestions on technique. Make sure they use a pea-sized amount of toothpaste, and always have them spit it out rather than swallowing it.

* Ask your child’s dentist to apply dental sealants when appropriate.

* Drink tap water that contains fluoride.

If your drinking water does not have enough fluoride to prevent cavities, fluoride supplements such as drops, tablets or lozenges are available from most pediatric health care providers.

Avoid habits such as putting your child to bed with a bottle or sippy cup and thumb sucking. These habits can be challenging to break in the future and can be an obstacle to a healthy set of teeth.

Sleep Drives a Healthy Body

by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions

Sleep disorders are growing in the United States, putting men, women and children of all ages at risk of disease. Our bodies need to be fueled properly to stay healthy and strong. They also need time to regenerate and restore. Sleep is an active state that promotes health in every organ of your body, especially your brain and your heart.

FUEL UP RIGHT

The trillions of cells that make up your body need the right kind of fuel to function optimally and help you achieve your goals. Concentrate on choices like these for your family’s menu:

* Fresh or frozen plain vegetables

* Fresh fruits

* Grass-fed and pastured meats, poultry, eggs

* Wild-caught fish

* Whole, sprouted grains

* Well-cooked legumes

* Herbs and spices

You and your family can learn about new flavors and textures by exploring world cuisine in your own kitchen. In addition to adding in more whole foods, gradually (or quickly) cut out nonfoods and inflammatory foods such as:

* Sugar

* High-fructose corn syrup

* Fruit juice

* Refined grains

* Trans fats

* Processed meats

* Processed foods

* Junk food

USE IT, DON’T LOSE IT

Your muscles, joints, heart and brain all require activity and exercise to keep them limber, nimble and working at their peak. Keep your family active by:

* Playing sports

* Swimming together

* Joining teams

* Lifting weights

* Taking family walks/runs

* Using resistance bands

* Taking a dance class

* Trying yoga or tai chi

RECHARGE, RESTORE

Even if you or your family try to sleep through the night, if any of you have a sleep breathing disorder called sleep apnea, you are not getting the fully restorative rest you need to detoxify and fuel your cells. Sleep apnea is a common condition that affects about a quarter of U.S. adults.

Children also can be affected. Apnea is a pause in breathing, which can take place hundreds of times a night. It can interrupt your sleep. You might wake yourself by snoring or gagging if you have sleep apnea. This is referred to as interrupted sleep and is not serving to restore your body.

Adults and children with sleep apnea might also grind their teeth at night, a condition known as bruxism. A custom designed oral appliance that holds your lower jaw forward to keep your airway open as you sleep, may be recommended. The appliance also protects your teeth from grinding.

Massage Promotes Healthy Babies & Healthy Families

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

What a simple, beautiful statement, and one of the simplest and most natural ways to achieve this is through nurturing touch — the primal need of all babies. In the world of massage therapy there are many ways to use touch, from prenatal through childhood, which has proven, positive benefits.

Prenatal massage is certainly a positive benefit for mom, and when she is feeling less stress in body and mind, the internal environment for baby is conducive to healthy development. During pregnancy, nourish the body with healthy food, plenty of rest and nurturing touch.

I used to teach a couple times a year at a massage school in Idaho, owned and run by a local chiropractor. She would always do craniosacral therapy with her patient’s

babies. She would get worried calls saying, “There’s something wrong, the baby is not crying.” She would always assure them that there is nothing wrong, that the baby is just comfortable and has nothing to cry about.

This work should be done by experienced therapists and is well documented to alleviate colic, ear infections and discomforts related to the birthing process. John Upledger, the osteopath and craniosacral therapy innovator I studied with many years ago, did a lot of work with infants and young children with developmental disabilities and learning difficulties and established a solid body of evidence for positive results.

Infant massage can be done in the home by moms and dads and should be done at every opportunity. There are simple trainings for parents, but this is also simple and natural and a way

to make changing time or bedtime an enjoyable experience for everyone. I remember well my dad’s rough working hands giving me back massages at bedtime — one of the fondest memories of my childhood. Maybe that’s what led me to a career in massage therapy later in life. Medicine and disease has been in the forefront of the news, and peoples’ minds, over the last few years. We would do well to remember the natural ways to move toward bliss and health are often the most simple — like giving and receiving nurturing touch.

“It is the nature of babies to be in bliss.”

—Deepak Chopra

Know DIFFERENCES BETWEEN

Low-Intensity & Low-Impact Workouts

They can overlap and both have a place in your fitness journey, but it’s best to know what type of exercise you’re doing and how they do and don’t benefit you.

LOW-INTENSITY WORKOUT

These are exercises that get you going without spiking your heart rate or making it difficult to hold a conversation with any fitness buddies you’ve brought along.

Your fitness level defines what “low intensity” means for you, but examples generally include walking, yoga, Zumba, tai chi, leisurely rides on a road or stationary bicycle, stand-up paddle boarding and many others — it can depend on who’s doing the categorizing, with some experts including

running and other more vigorous activities.

It’s associated with maintaining a steady heart rate and level of exertion for an extended period, at 50% to 60% of your maximum heart rate and effort. Its many benefits include reducing blood pressure and cholesterol, increasing lung capacity and improving mood and sleep quality.

These workouts are great by themselves or as a “rest day” for higher-intensity workouts. However, they aren’t as effective at strengthening bones and muscle, reducing metabolism or burning fat or calories as highintensity workouts.

LOW-IMPACT WORKOUT

Anyone who’s had a joint injury will be familiar with this concept, as low-

impact workouts focus on lightening the load on your knees, ankles, hips and elbow, regardless of whether they’re high- or low-intensity.

One foot is always kept on the ground as jumping movements leading to forceful landings and shock absorption are eliminated. Many lowintensity activities are also low-impact; walking, casual cycling and yoga are just a few excellent choices.

Vigorous cycling and swimming, stair or incline climbing, rowing and other moves can be very high-intensity, challenging movements, and many HIIT (high-intensity interval training) routines have been crafted from lowimpact movements.

Low-impact exercise is more than just a fix for those recovering

from or trying to avoid joint injuries. Its reduced recovery time makes it possible to exercise more frequently and it’s better for developing stability and balance and using your full range of motion.

On the downside, it won’t do as much to increase bone density and it may be more difficult to reach higherintensity levels of exertion.

BOTH CAN PLAY A ROLE

Due to their nature, lowintensity exercises generally have a low impact on joints, but low-impact movements can lead to the elevated heart rate associated with high-intensity exercise. It’s important to understand the difference when considering your fitness goals, physical condition and the best ways for you to keep fit.

“Low-impact” and “low-intensity” are terms that can get thrown around when talking about workouts and can sometimes be confused for each other, even though they mean very specific and different types of movement.

SHOULD YOU

WHEN SICK?Work Out

by Valerie Demetros

Sometimes, psyching yourself up for a workout is tough. But if you’re not feeling 100%, it’s even harder.

If you’re not sure when to exercise when ill, there are a few factors to determine if you should stay home or go for it.

For starters, there are solid reasons for exercising with a cold. Some doctors recommend gentle movements to boost the immune system, depending on how sick you are. It can even give you a boost from endorphins to make you feel better.

Studies show that exercise decreases your risk of chronic diseases like diabetes and heart disease. As you exercise, your body releases the hormones and neurotransmitters

epinephrine and norepinephrine, which increase your heart rate and elevate your respiratory rate. Your muscles receive more blood flow and oxygen, and your airways open for more oxygen.

Your workout will also give you a hit of dopamine, a neurotransmitter and hormone that boosts your mood, which can be just what you need.

But there’s a fine line between expending energy working out and your immune system’s ability to fight infection. A lot of your energy when sick is channeled toward fighting whatever you’re fighting.

Generally, moderate activity is usually all right if you have a common cold and no fever. Exercise can open your nasal passages and temporarily relieve nasal congestion.

If all your symptoms are above the neck like a runny nose, nasal congestion or sneezing, go ahead and don your sneakers. You’ll want to reduce the intensity and length to give your body a break.

If your symptoms are below the neck like chest congestion, upset stomach, diarrhea, vomiting or even a hacking cough, postpone the workout. Other red flags include fatigue, high

fever and widespread muscle aches. Of course, with any contagious illness you should stay home.

Ultimately, let your body be your guide. A few days off shouldn’t

affect your performance, and then resume your workout gradually.

And remember, being sick can leave you dehydrated and tired. Stay hydrated and be careful of injuries.

Willow Dells CHALLENGE

YOUR BALANCE ON SLICKROCK LOOPS

by Blake Herzog

Just off Heritage Park in Prescott you can reach a series of loop trails that take you back in time — billions of years back.

The Willow Dells Slickrock Loop Trails are exactly what the name implies, letting you traverse the ancient granite formations created by layers of magma formed some 2 miles beneath the Earth’s surface, then pushed up to the surface and sculpted by wind and water into the otherworldly shapes, arches and angles we know today.

All this weathering has smoothed the granite into an often slippery plane that requires a keen sense of balance.

When the trail goes off the dirt paths and invites you onto the rock outcroppings with the famous white dots, you see boulders in all shapes and sizes standing tall and proud, stacked in intriguing columns and leaning out to the side. They’re dotted with mesquite trees and other vegetation that break up the surface and stand as a testament to the power of survival.

Many portions of the trail have striking overlooks onto the north end of

Willow Lake, even as they travel farther back onto the rock surfaces that make the Granite Dells a playground for rock lovers.

If you bring surefooted kids onto this trail you can expect them to have a blast exploring all the side canyons and crevices. You can plan to spend some extra time on the trail in this case and make some great memories in the process.

Because of the extensive slickrock surfaces on this trail, the City of Prescott recommends it for advanced mountain bikers only and against riding horses onto it. Bikers who have reviewed this trail have warned others to expect incidents like “slow-speed crashes,” but most seem to relish the challenge.

All users should consider bringing water whatever time of year it is due to the sun’s intensity and the reflective nature of the granite — those who aren’t accustomed to the summer heat that can descend on the area might want to wait until the fall to enjoy this adventure.

ApproachTrail ApexTrail WillowLoopTrail

RonJamesApproach Tra BasinTr ail ECOSATrail

WILLOW LAKE Granite Creek

WILLOW DELLS SLICKROCK LOOP TRAILS

These circular trails are conveniently located next to the boat docks at Willow Lake; the trailhead for the Approach Trail is just to the north where the Willow Loop Trail turns into the Approach Trail for the rockier trails on the east side of the lake.

After about 1.4 miles, you reach the loop, known as the Canyon Trail, as it splits off to the north. It includes two spurs, the Apex Trail soon after the split and the Ron James Approach Trail at about the halfway point. Before it finishes circling back to the Approach Trail, it connects to the ECOSA Trail, which travels almost a mile higher into the Dells and includes interpretive signs as it makes its rocky way.

Parking fees: $3 in Heritage Park

Uses: Hiking, mountain biking

Distance: 3.3 miles

Level of difficulty: Moderate to difficult

Elevation: 5,070 feet to 5,213 feet

Photo: Julie Turetzky | Map: City of Prescott

Wrestle ‘Gymtimidation’ to the Floor

We all can feel intimidated about exercising in front of other people, participating in classes, changing in locker rooms, using gym equipment or simply knowing what to do when you’re at the gym, but when you’re compelled to avoid going to a gym at all it’s likely to hinder your fitness journey in any setting. Finding ways to manage these feelings will help you get on the path to better health and well-being both physically and mentally.

* Familiarize yourself with the gym — If you’re unsure about its layout, the kind of equipment or facilities it has or whether you can do everything you want to do there, do research online, take advantage of trial memberships, go with a friend or find a staff member or trainer who can explain gym policies and guide

you to the amenities you’re looking for.

* Go in with a plan — Keeping your fitness goals in mind, decide what you want to do and in what order so you can arrive with a sense of purpose and direction that will keep you from wandering around, wasting time and feeling like everyone is looking at you. (They aren’t, by the way.)

* Visit during low-traffic periods — Dealing with crowds often causes anxiety to spike, so ask staff when the gym’s off-peak hours are and try to plan your visit around those.

* Wear headphones — You can listen to music, podcasts or audiobooks while you work out to provide extra motivation and distract

yourself from wondering whether everyone else is looking at you.

* Join a group class — If you’re self-conscious about working out on your own and having people watch you, you may feel more comfortable in a class where everyone is doing the same thing you are and watching the instructor, rather than you or anyone else in the class.

If you’re nervous or uncomfortable while you’re working out at the gym or even at the thought of going to one, you may have gym anxiety, which can get in the way of reaching your fitness goals.

UNLOCK YOUR POTENTIAL WITH

Nutrition & Fitness

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

In a world where health and wellness take center stage, it’s crucial to find a fitness program that not only understands the importance of nutrition but also embraces the power of functional fitness and interval training.

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.

By analyzing your calorie intake, fitness professionals can guide you toward the proper caloric intake that aligns with

your individual goals and needs. 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, too, have alternatives in the form of quality pea protein.

Notably, protein-rich foods and shakes also

INSIGHTS

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 guiding forces.

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

As 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.

ITEMS FOR YOUR FAMILY’S

Summer Bucket List

Summer is winding down, but there’s still time to make a bunch of active family memories that will last a lifetime, both in everyone’s minds and in benefits for long-term health.

1.Have water balloon fights.

2.Go garage-sale hopping — on bikes or foot!

3.Have a family bowling night.

4.Play life-sized checkers, chess or board games.

5.Go kayaking on our local lakes.

6.Try out pickleball.

7.Train to run a 5K together

8.Go geocaching.

9.Walk your dog(s) somewhere new.

10.Play tag — try it at night with flashlights

11.Plant and care for a vegetable garden together.

12.Swim in a pool or play at a splash pad.

13.Detox from technology and spend the extra time exercising

14.Go on your favorite hike or look for a new one.

15.Walk around a lake and try fishing at different spots.

16.Go camping for at least one night.

17.Teach kids about golf — just don’t use any carts

18.Resolve family tensions with a blowout pillow fight.

19.Go horseback riding.

20.Have a family hulahoop contest

21.Join a community cleanup event.

22.Go roller skating.

23.Have an epic end-of-summer dance party!

PILATES Improves Posture

by Heather Burgoyne, Owner, Soar Pilates

We spend so much of our day hunched over in our bodies — sitting at a desk, driving in cars,

washing dishes and just picking things up that the majority of us are more rounded forward in the spine.

It’s almost a natural part of our existence to think this is normal. However, we are designed to be upright, and we need to balance this forward life of ours by strengthening our posterior chain to improve our posture. Probably one of the most notable benefits in Pilates is core

strength. And we aren’t just talking about the superficial core where you see chiseled muscles, but really we are referring to the core as something much deeper — the base layer to our spine.

Our core consists of five main muscle components. The transverse (wraps around our spine like a corset keeping us upright), rectus (our six-pack muscles responsible for forward flexion), internal and external oblique slings (they cross our body like an X and are responsible for rotation), and our multifidus (which are small narrow muscles that run down the sides of your spine helping to stabilize and extend).

I feel we overlook the importance of exercising the back chain of our bodies, or what I often call our postural chain.

And this

begins with the multifidus, but also includes other muscle groups including our lats, traps (don’t just think of the chunky neck muscles as it is much larger than that), rhomboids, erector spinae and even our glutes and hamstrings.

There are so many more muscles, but without going into a full anatomy lesson I feel you as a reader get the area of the body I’m referring to.

The best part about Pilates is we are always targeting our “core” muscles. We are always working on our alignment and posture. Pilates as an exercise specifically targets our posture naturally without it having to be “called out or named.”

I had someone come into the studio the other day asking me what would be the best class to take in order to better their posture. My response was any class. I don’t think there would ever be a way to come into a class and not finish feeling taller than when you walked into the door.

Everything we do is for the lengthening, strengthening and alignment in our body as a whole.

FURRY FAMILY MEMBERS:

Pets are an Irreplaceable

by Loree Walden, Marketing Manager, Yavapai Humane Society

When it comes to family, blood isn’t the only thing that binds us. In countless households, four-legged companions have nestled their way into our hearts, becoming beloved family members.

From wagging tails to purring cuddles, pets bring great joy, unconditional love and laughter to our lives.

Whether you’ve had a bad day or made a mistake, your furry friend will always greet you with a wagging tail or a gentle nudge. They don’t judge us based on our flaws or imperfections but instead shower us with endless love and affection. Their loyalty is a true testament to the bond we share, making them an integral part of the family.

Pets have a natural ability to sense when we’re feeling down and will eagerly snuggle up beside us, providing support

PART OF THE FAMILY

and comfort. They listen patiently without uttering a single word. Whether it’s a cat keeping us company during a lazy afternoon or a dog accompanying us on an adventure-filled hike, their presence fills our lives with warmth and a sense of belonging.

Life can be “ruff”

sometimes, but pets have an incredible talent for easing our stress. Research show that spending time with pets can lower blood pressure, reduce anxiety and boost your mood.

Simply petting a cat or playing fetch with a dog can melt away the worries of the day.

Pets are natural-born comedians! From hilarious antics to silly misadventures, they bring endless laughter into our homes. Whether it’s a cat trying to squeeze into a box two sizes too small or a dog chasing its tail, their playful antics never fail to brighten our day. They remind us not to take life too seriously.

Having a pet in the family teaches valuable life lessons, especially to children.

They learn the importance of caring for another living being, developing a sense of responsibility, empathy

and compassion. Feeding, grooming and exercising pets instills discipline and routine, preparing them for the challenges and responsibilities of adulthood.

Everyone who has opened their hearts and homes to our furry friends know they are not just pets but cherished family members who changed our lives for the better.

All of this love is waiting for you at Yavapai Humane Society. Visit www. yavapaihumane.org to see all our furry friends who can’t wait to join your family.

THERE’S A HIGH BAR TO CLEAR FOR

Runner’s High PLAY

The phenomenon of experiencing euphoric or exhilarating feelings after a sustained bout of running or another intense cardio exercise has been linked for decades to the release of endorphins, or “feel-good” hormones, throughout the body.

Endorphins do act to reduce pain while we exercise, but more recent research suggests the likeliest source of a runner’s high is endocannabinoids, neurotransmitters that are our brain’s version of THC, the psychoactive element in marijuana.

This high is not exclusive to running, but it may be more pronounced during steadier, more rhythmic activities like running, swimming, cycling and rowing.

Wherever it comes from, runner’s high does feel sensational and enables you to push yourself farther. But it can be short-lived, and it doesn’t happen to everyone. It can be a long road for a beginner athlete to maintain the approximately

45 to 60 minutes of exercising at around 75% of your maximum capacity that triggers it. The fitter you get, the longer you need to work out to get to that point; consistent training is key.

YOU’LL KNOW WHEN YOU GET THERE Runner’s high is going to feel a little different for everyone, but many who have experienced it describe it as an intense happiness, confidence, optimism and relaxation. It can feel like it’s easier:

* To keep moving than to stop.

* To attain a sense of renewed energy and strength.

* To experience a clearer mind, with all stress dissipating.

Perceptions of discomfort and pain are reduced or eliminated, and after you finish a race you’re raring to sign up for another.

The longevity of runner’s high varies widely, lasting anywhere from a few minutes to several hours.

If you’re having a hard time hitting that euphoric stage, or it doesn’t last

as long as you hoped, just remember the other emotional benefits to vigorous exercise, including reduced depression and anxiety and improved memory and focus.

“Runner’s high” is one of the closest things the fitness world has to a Holy Grail. It’s a lofty and alluring goal, but it’s difficult to reach and defies easy definition.

The One Can Lead the Many

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

Being around so many families, including my own, I have learned that leading by example is the best thing to do. It’s not about what one says they will do, it’s about what one actually does.

Have you ever heard the phrase “Children don’t follow what you say, they follow what you do?"

All of this above, I have learned over the years.

A healthy family starts with an example. It only takes that one person in the family to be active to invite those around them to also be active. It only takes that one person in the family to start eating better and invite those around them to do the same.

I’m grateful for summers in Prescott because we have so many family friendly hikes, parks, activities, etc. that can better everyone as a whole.

When it comes to better food choices for families when participating in outdoor activities, I recommend stopping into places like Sprouts,

grabbing healthy snacks, getting a healthy sandwich from the deli, saving money and time.

Together is always better than alone, so if you are wanting to get healthier ask another family member to join, find something you all can do together and lead by example.

Healthy can be fun too!

Local EVENTS

AUGUST 26

2023 Hiking Spree Kick-Off Event Highlands Center for Natural History 9:00 a.m.

AUGUST 19

2023 High Point Saddle & Buckle Series

Olsen’s Arena 5:30 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

StayingFlexible

AS YOU AGE

by Valerie Demetros

Staying healthy while aging is essential, and one important factor for a long life is flexibility.

While aging, your muscle mass drops and tendons become stiff. It can then be harder to function, whether carrying groceries, climbing stairs or tying your shoes.

T he Centers for Disease Control and Prevention report that more than 1 out of 4 older adults fall each year in the U.S., making falls the leading cause of both fatal and nonfatal injuries to older Americans.

In Brazil, researchers came up with a simple test to determine flexibility, regardless of age. The test is now used in many European countries to determine flexibility and health in people over 30. You may want to give it a try.

Sit on the floor. Now, rise to a standing position without using your hands. If you can’t, your life

expectancy is substantially less compared to someone who can.

If you’re worried about whether you can complete the test, here are a few exercises to build your flexibility. Aim for three sets, three times a week.

SQUAT

Stand with your feet hipwidth apart, toes turned out slightly. Keep your arms at your sides or in front of you and your back straight. Hinge at the hips, shifting them back and down. As you lower your hips, your knees will bend and start to shift forward; try to prevent them from traveling too far forward past your toes.

Lower yourself until your thighs are parallel to the floor, or as far as you are comfortable. Return to the starting position slowly. If you need help in the beginning, squat until sitting in a chair and then stand up. Your hips and torso should rise together.

Repeat 10 to 15 times for 1 set. For a challenge, hold light dumbbells.

GLUTE ACTIVATION LUNGE

Stand with feet together and arms raised in front of you. Stand straight. Step your right foot across your body to the 3 o’clock position. Lunge by bending at the hips until your right knee is directly over the second toe of your right foot and your left knee is bent.

As you lunge, rotate your arms and torso in the opposite direction of the lunge. Finally, push off with your front leg and return upright. Do 10 to 15 reps with each leg.

PUSHUP

Pushups boost your core strength, which you need to get up off the ground.

Lie on your stomach with your hands directly under your shoulders. Tuck your toes under and

slowly lift your torso and thighs, keeping them rigid.

Slowly lower your chest toward the floor. For beginners, start on your knees or use a wall or bench. Repeat 10 to 15 times.

CONTRALATERAL LIMB RAISES

Lie on your stomach with your legs behind you and arms stretched out in front (like Superman). Keep your head aligned with your spine and slowly bring one arm and the opposite leg a few inches off the floor. Keep your arm and leg straight and don’t arch your back.

Hold briefly and return to the starting position. Switch sides for one rep and repeat 10 to 15 times.

Note: Never force a stretch or bounce into it. Don’t lock your joints, and keep breathing. You’ll be popping up off the ground without your hands in no time.

‘Skin Gritting’ True Grit

Skin gritting is a self-care technique that has been batted around the internet for the past few years and offers something most others don’t: tangible evidence that you’re removing something from your skin.

Though, there’s some debate over exactly what you’re accomplishing. Products are applied to or placed into the skin, with the final massage often producing tiny, dark, bug-like specks from your pores. This is the “grit” the technique is named after and isn’t the most appetizing thing to look at but can make you feel like you’re doing something productive. There are two popularly used approaches to skin gritting:

* Oil, clay mask, oil — Clean face with an oil-based cleanser to dissolve dirt and open and soften your pores. Then apply a clay mask (bentonite and kaolin are the mostrecommended) and leave on for 10 minutes. Next, wash off the clay and reapply the oil cleanser, leaving it on for about half an hour before massaging your skin, which is when any grit will

be released. This must be done gently to minimize irritation and the risk of broken capillaries.

* Oil, acid, clay, oil — Application of glycolic, salicylic or lactic acid after the initial cleansing is done to further loosen the grits from your pores and skin, though some people find this dries out their skin too much.

Some of these specks may be blackheads, which will appear to be elongated and contain wax opposite of the “dark” side. But most of it is probably dirt, debris and dead skin cells that may or may not be clogging your pores.

Some people contend most grits are leftover particles from the clay mask and other skin products. Nonetheless, many people love how they look and feel after they’ve used this technique and have added it to their routine.

Gritting shouldn’t be done more than once a

week. Those with sensitive skin shouldn’t do it more than once a month, and those with acne, rosacea, eczema and other skin conditions should consult their dermatologist before trying it.

PARENTS CAN DO TO BENEFIT THEIR

Easy Things Child’s Development

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

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

It doesn’t matter if you’re little one is 1 month or 10 years old. Children raised by parents frequently distracted by their phones tend to become more negative and less resilient into adulthood. When you’re around your child, unplug.

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

Sprinkle in the positivity. Becoming conscious about the words we use and how we talk about others makes a difference in your child’s development. Take a moment each day to think of some positive things to say about something or someone else.

Eat as a family. This reduces the risk of substance abuse, mental health problems and eating disorders. Kids who frequently eat with their family often have higher resilience and self-esteem.

Name the emotion. A little trick that can help your child learn about emotions and work through them is to just name the emotion. Naming emotions is powerful for your child’s development. When you name an emotion, it distances you from the

emotion you’re feeling. In this way, you will lower the intensity of the emotion and be better prepared to face an obstacle head on.

Drown yourself in words. Be sure to engage with your little one by talking to them (even if they don’t speak words yet). You, the parent, should be the teacher of language and not the TV, the tablet or other techy devices that offers language learning.

Stick to a routine. During those hard times, you’ll be

glad you have a routine in place because routines help create feelings of safety and control. They help your child know what comes next in the day and helps them make better transitions.

Move more. Whatever ways you can find to help your kiddo move more, do it! Movement can improve your child’s balance, endurance and core strength. Plus, movement reduces back pain and allows your child to practice their gross motor skills.

Rice Water

NOURISHES & STRENGTHENS HAIR

by Blake Herzog

The “rice water” that an increasing number of beauty influencers and everyday people are dousing their hair with is exactly what it sounds like; the starchy fluid left behind after you soak or cook rice.

The practice began centuries ago in Asia, where Japanese ladies of the royal court and women of the village of Huangluo in China grew hair until it reached the floor, and

many still do in the latter.

Both used the nutrientrich water left behind after the everyday staple of rice had been prepared, allowing it to cool down before rinsing their hair with it. The result? Longer, stronger, more lustrous locks that allowed them to carry on the tradition and grab the attention of everyone they met.

The amino acids and vitamins contained in

the water are believed to strengthen hair and promote its growth, including for those with thinning hair. It’s also said to make it softer and easier to detangle, improve shine and soak up excess moisture from overly hydrated hair.

HOW TO DIY

Today there are lots of hair products available that include rice water or some component of it,

but lots of people prefer to do it themselves at home. Any type of rice will work, but it’s a good idea to investigate the nutrient profile of each to see which one will best meet your needs.

For example, long-grain brown, black and wild rice have more protein than other varieties. After cooking or soaking it save the cloudy water, cool if necessary, and use it within a week.

Most people wash and towel dry their hair first before pouring or spraying the rice water onto it, massaging it into their scalp before covering their hair with a shower cap or plastic bag and leaving it on for 20 minutes before giving their hair a thorough rinse with warm water and then styling.

Rice water is good for all hair types, but some people, especially those whose hair is less absorbent, may experience breakage due to protein overload. Use the rice water no more than once a week, or less if you experience any issues.

Apple a Day EAT THAT

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

Healthy daily practices are essential to developing consistent habits.

Taking the time to learn what creates a harmonious relationship within your mind, body and spirit will ultimately bless you with clarity, positivity and fluid movement within the nervous system of your body.

Relationships begin on the inside. Our lymphatic system and our digestive system, although they can work independently, rely heavily on each other to be the best they can be. It is the same within a family. We can live independently of each other but rely on our family unit to be the best we can be.

Keeping that unit healthy on all levels is important. Family units can be life-giving forces when healthy and stress levels are minimal.

Our enteric nervous system — otherwise known as our “second brain” — is a leader of our digestive family unit. Fifty percent of the body’s dopamine is developed here. This is your “joy hormone.” Ninety percent of the body’s serotonin also is developed here. This is your “happiness hormone.”

Though the enteric nervous system doesn’t appear to have “thought processes,” it does communicate back and forth with our brain producing profound results. Research is finding that when our enteric nervous system is not happy, then our digestive system is not happy, which results in a higher percentage of developing functional bowel problems that lead to anxiety/ depression issues.

Since our enteric nervous system reacts differently to diet and/or other disturbances, how do we keep it happy? As the medical community slowly does their research of various medications and stem cell treatments, there are a few ways to help yourself: One, reduce stress and/ or your response to stress with things like walking, soaking up the morning sunshine, doing some deep relaxation stretches and breathing in deeply.

Two, eat an apple every day. Remember the old saying “eat an apple a day to keep the doctor away”? Well, there is something to that. Pectin, which is the soluble fiber in an apple,

improves digestion and gently cleanses the bowels.

The relationship between you and your body is reflected to those around you.

So, knowing yourself and holding yourself accountable when it comes to healthy habits will ultimately help you, help your family stay happy and healthy.

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

How to Budget for Dental Care

AS A FAMILY

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

Oral health care is one of the most important but often neglected aspects of family life. It is essential to plan for regular/preventative dental maintenance as well as unexpected oral health issues to avoid financial stress and ensure quality care for your loved ones.

Here are some suggestions on how to budget for dental health care as a family.

JUST SAVE…a little bit! Small but incremental savings over time can quickly pile up. For example, instead of buying a $5 latte at your local coffee shop every week or every day, cut back and put that money into a dental savings fund and watch it grow!

Use a FSA (flexible spending account) or HSA (health savings account) to pay for dental expenses. This can help you save money on

taxes and reduce your out-of-pocket costs.

Consider a dental insurance plan. These plans usually cover 100% of preventive care such as cleanings and exams and a small percentage of necessary dental work. Be aware that to get the maximum benefit

from a dental insurance plan you need to go to a dentist “in-network.”

But what if you want to go to your preferred dental office who also happens to be “out of network”?

Ask if they offer their own in-house dental savings or membership plan. You just pay an annual or monthly fee and get reduced rates on various treatments. You should compare the costs, potential downsides, and benefits of different dental insurance plans versus an in-house membership plan and choose one that fits your needs and budget.

Seek out affordable or free dental care options. If you don’t have dental insurance or a dental savings plan, or if

you still need help paying for dental care, you can look for alternative dental care options in your area.

Some possible sources are: dental school clinics, community health centers or other charitable organizations and programs. You may have to wait longer or make multiple visits, but you can get quality care at a low price.

Taking time to plan ahead and find the best options for your family’s dental health needs will save you money in the long run. Remember, investing in your mouth and smile is investing in a healthy future!

RENEW

GIVE YOUR HANDS A Good Stretch

Your hands perform countless tasks every day and never get a day off. It’s not until they are injured or begin to ache that we realize just how much we take them for granted.

Simple tasks like pouring coffee, brushing teeth, texting or lifting a child become challenging with a sore hand.

Hands and wrists can ache from injury, arthritis or even neurological reasons. Arthritis, which affects 1 in 5 American adults, is the most common cause of hand pain and disability.

One way to keep your hands reliable and pain free is with stretching. If you have a serious hand, wrist or arm injury, consult your doctor first. And start slowly and stop if you feel pain, although slight discomfort is expected.

WRIST ROTATION

Stretch your arm out in front of you. Slowly, point the fingers down until you feel a stretch. Use the other hand to gently pull the raised hand toward the body without moving your arm. Hold for 3 seconds.

Next, with your palm face down, point your fingers up until you feel a stretch. Use the other hand to

gently pull the raised hand toward the body without moving your arm. Hold for 3 seconds and repeat three times on each side.

FINGER STRETCH

Bring the pinky and ring fingers together. Then separate the middle and index fingers in the other direction. (Think Mr.

Spock’s “Live Long and Prosper” hand greeting from Star Trek.) Repeat 10 times with each hand.

OPEN/CLOSE

Stretch your arms out in front of you with your palms facing up. Next, make a fist and hold it. Stretch your fingers back into a flat palm. Repeat 10 times.

WINDSHIELD WIPER

Start with your hands face down on a table in front of you. Now gently slide your hands to one side without moving your wrist. Hold for three seconds, then slide your hands in the other direction as far as you can without moving your wrists or arms. Hold again. Repeat three times.

Relieve Daughter’s Fear

Gyno Visit BEFORE

by Denise Gallus, PA-C, Women’s Health and Wellness

There is no set time when you should take your daughter in for her first gynecological appointment.

The American Gynecological and Obstetrical Society recommends Pap smear screening beginning at age 21. However, many younger women

may begin earlier appointments for management of heavy, irregular, or painful menstrual periods; menstrual headaches/migraines; hormone-related acne; infections; contraceptive needs; and more.

Menstrual cycles are problematic for many teens and young women. Low dose oral contraceptive pills (OCPs) can be beneficial in certain instances to help regulate periods and control hormone related symptoms.

Most women also safely take

them continuously to skip periods altogether. Of course, OCPs are not the only option for managing menstrual issues. Maintaining a healthy weight, exercising regularly and managing stress are beneficial lifestyle practices.

Your daughter may ask whether she will have to have a pelvic exam if she goes to the gynecologist. The answer is not necessarily.

For younger patients not sexually active, exams are not always necessary. However, there may be some associated anxiety if an exam is indicated. If so, take care to ask your health care provider for a thorough explanation of what to expect.

Normalizing conversations about the potential issues women encounter at all stages of life with your daughter is essential. It allows you to provide accurate information and ensure she receives proper care and treatment when necessary.

Introduction TO TRI-IMMUNE BOOST INJECTION

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Tri-Immune Boost

Injection is a triple defense immunity formula of potent antioxidants and an essential mineral supporting the body’s immune response. Specifically, this injection is a blend of glutathione, ascorbic acid and zinc that is the ultimate immune system enhancer.

A scorbic acid, also known as vitamin C, supports the cellular roles of the innate and adaptive immune systems. Zinc sulfate plays a role in the development and function of immune processes, while glutathione protects host immune cells and provides optimal functioning of other cells in the immune system.

This injection is intended to be a booster shot, injected once a week.

BENEFITS

Studies suggest that regular vitamin C injections, such as the one found in the booster, help improve overall energy levels and reduce fatigue. The antioxidant properties of glutathione

may help protect against the harmful effects of free radicals, potentially reducing the risk of certain chronic diseases.

As an antioxidant, glutathione may help reduce the formation of fine lines and wrinkles and enhance overall skin tone and texture.

WHAT STUDIES SAY

One study found that glutathione and other antioxidants like ascorbic acid can stimulate butyrate production.

WHO SHOULD CONSIDER THIS BOOSTER?

Tri-Immune Boost Injection is formulated to enhance the immune system’s response to pathogens and viruses, such as the flu or cold. Individuals at higher risk for infections, such as older adults or those with compromised immune systems, may particularly benefit from the booster.

SAFETY

This injections is generally safe for most people to use. However, like with any medication or supplement, there may be certain

medical conditions, such as kidney disease or allergies to any of the ingredients in the injection, should consult with a health care provider.

THE PROCEDURE

Your healthcare provider will review your medical history prior to treatment. Tri-immune then can be administered through an IV or as Intramuscular Injection. Patients may experience mild discomfort at the injection site, but these symptoms usually subside quickly. After the injection, patients are monitored briefly to ensure no adverse reactions.

This short-chain fatty acid helps maintain gut health and supports immune function.

Studies have shown that supplementing with zinc may help combat infections and aid wound healing.

individuals who should exercise caution before using this product. Individuals with certain

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

Family Fun

by John Murphy, Founder,

To many, family is everything. We want the best for them, and often we put their needs in front of our own. It’s what families do!

When it comes to health, there’s usually a disparity among family

for Everyone!

Make 100 Healthy

members. Some might be in ideal shape, full of vitality, while others might be in poor health, lacking energy. This can cause a barrier to making family activities fun for everyone.

The best family fit activity is walking. Movement is

always good, so a mild walk may be a warmup for the athletes, while those who have less endurance are still getting the benefit of fresh air, cardio and good conversation.

Recently, my sister visited my wife and me. She has a job as an audiologist and often works 10 to 12 hours a day. She comes home exhausted and lives a somewhat sedentary lifestyle. A formal exercise regimen is not part of her daily life.

With that in mind, we planned a low impact hike at Bell Rock in Sedona. We walked a few miles, took photos together, capturing the moment with the breathtaking backdrop of the Red Rocks. It was an amazing, active and fun day!

Another great familyfit activity is swimming. Being in the water together is wonderful. Sunshine, cool, refreshing water and movement are some of the things most of us enjoy. Some may want to do laps and others just want to lounge. BUT it’s nice to be together.

Another family favorite is golf. My two adult sons

and I usually include golf in our plans when we get together. The same with my brother. In fact, he came for a four-day golf excursion at Tubac Golf Resort, down near Tucson, playing 27 holes of golf each day. It was a real bonding experience.

For young families, it’s essential to bring fun and fit activities into your family lifestyle. Many families love to bike together. Others love to visit parks and hike as a fun family excursion.

TIPS FOR FIT FAMILY FUN

* Focus on the experience, not the result.

* Find a happy medium.

* Make everything fun and upbeat.

* Cherish the time together.

A family that moves together, usually stays together. Look for ways to encourage fun and fit activities into your family life. It’s healthy for your family in more ways than one!

Photo by John Murphy

As the longest-practicing female physician board certified in Obstetrics and

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.

Adding ADAPTOGENS

TO YOUR DAILY ROUTINE

by Valerie Demetros

Adaptogens are a buzzword right now in the wellness world. But if you’re new to the idea or aren’t sure if they live up to the hype, let’s break it down.

WHAT ARE ADAPTOGENS?

Adaptogens are fundamentally a class of herbs intended to boost your tolerance of both physical and emotional stress. They adapt to your needs and can boost your energy or help you relax. Some claim adaptogens help with trouble focusing, headaches, dry eye, high blood pressure and even cancer.

In 1947, a scientist in the Soviet Union coined the term adaptogens after finding that soldiers needed more resistance and adaptogens helped them focus, cope and adapt to stress. One of the early adaptogens, rhodiola, is grown in the Siberian highlands.

One small study found that adaptogens may impact how much of the fight-or-flight cortisol

hormone is released, which reduces stress. It’s also been found that they encourage cells to produce more neuropeptide Y, which regulates mood and appetite. They also help your body adapt to physical stressors like exercise and support your immunity.

HOW ADAPTOGENS WORK

Although more research is needed, many believe adaptogens are beneficial. Adaptogens may do for your adrenal glands what exercise does for your muscles.

For example, when you exercise it stresses your body. But as you continue to exercise, you adapt to the stress and no longer tire as easily. With adaptogens, you train your body to handle stress over time.

Some experts believe the plants do this by interacting with the hypothalamic-pituitaryadrenal (HPA) axis and the sympathoadrenal system, which help the body’s response to stress. Adaptogens

may tweak hormone production and your body’s response to stress.

ASHWAGANDHA

This herb has immunemodulating and antiinflammatory benefits, boosts white blood cells, fights fatigue and improves autoimmune health. A 2014 study found that regularly taking ashwagandha helps manage anxiety..

RHODIOLA

Rhodiola is good for stress relief and focus. Research shows that regularly taking rhodiola can help fight fatigue that dulls mental concentration.

ELEUTHEROCOCCUS

Also known as Siberian ginseng, this herb reinvigorates your chi and restores energy. Research shows it also supports adrenal function and promotes the breakdown of stress hormones.

CORDYCEPS

Cordyceps, a medicinal mushroom, is beneficial for your liver, kidneys and heart. One study found that

when used regularly for three weeks, participants exercised longer and easier.

INCORPORATING ADAPTOGENS IN YOUR LIFE

To reap the benefits, you need to take adaptogens daily for a few weeks. In most cases, take it in the morning when your cortisol is highest.

There are some exceptions: If taking ashwagandha for sleep, take it in the evening. But for other purposes, such as adrenal or immune system support, take it in the morning.

You can sip adaptogen teas or combine tinctures with water. To add them to your foods, buy pre-mixed powders. Supplements also are available.

Each adaptogen has a slightly different function, so the best one for you depends on the specific results you’re looking for. Do your research and talk to your physician before beginning to take adaptogens to ensure there is no crossreaction to medications.

Fats Skinny THE ON

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

Fats, also known as lipids, found in foods and our bodies mainly fall into three categories: triglycerides, phospholipids (such as lecithin) and sterols (such as cholesterol).

In addition to generating satiety, fats provide most of the energy needed to perform the body’s muscular work, and they are the major form of energy storage in the body.

Fats are divided into saturated and unsaturated fats, and each of them uniquely impact our overall health.

Saturated fats are solid at room temperature, and they include all animal fat and coconut and palm kernel oils. An excess of saturated fat intake has been linked to adverse health consequences.

Unsaturated fats are divided into two categories: monounsaturated and polyunsaturated fats.

Monounsaturated fats are found in foods, like avocados, nuts and seeds, and there is a

good body of research to support the fact that monounsaturated fats are heart healthy.

Polyunsaturated fats are omega-3s, omega-6s, omega-7s and omega9s, and they are mostly found in vegetable oils and fish oil. Vegetable oils such as soybean, corn, sunflower and safflower are mostly refined oils high

in inflammatory omega-6 fatty acids that can create inflammation and degrade cholesterol, making heart disease more likely to develop. Omega-9s are found in olive oil, while omega-7s are found in macadamia nuts and algae.   Omega-3s are known as the superstar fats among polyunsaturated fats,

but our body is not able to make these fats. So, it is essential to consume them on a regular basis to avoid deficiencies.

These fatty acids provide a baseline protection against disease by reducing inflammation in the body, and they are found in foods like fatty fish, seafood, nuts and seeds, grass-fed red meats, green leafy vegetables, Brussels sprouts, wild-caught game, cagefree chicken and their eggs, or when taken in a capsule form.

Simple ways to reduce solid fats (aka saturated fats) intake include choosing low-fat dairy products, lowfat sandwich meats and hot dogs, lean meats, baked or light chips, eating fruit instead of baked goods and other desserts, replacing cream-based soups with broth-based soups, etc.

The bottom line is that our bodies do need fat to function properly, but the source, quality and amount consumed greatly matters to support optimal health.

Butterflies are Magic in the Garden

Attracting butterflies is easy with WATTERS BUTTERFLY PLANT COLLECTION. We know local plants, and we know the butterflies that love them. Your garden should be natural, safe and organic for people as well as butterflies!

Brazil Nuts

PACK A PUNCH

If you love crunchy snacks like peanuts and cashews, you might want to add Brazil nuts to the mix. Not only are they tasty but they are packed with nutrients.

Brazil nuts are the seeds of a tropical tree found in such South American countries as Bolivia, Peru and of course, Brazil. The Brazil nut fruits look like coconuts and each contains 10 to 25 seeds. Inside the wrinkly, brown seed casings are the edible nuts.

Brazil nuts contain protein, fiber, niacin and vitamin B6, as well as minerals. Brazil nuts also regulate your thyroid gland, reduce inflammation and support your heart, brain and immune system.

However, it is most noted for its extreme selenium content, making it the most potent food source of selenium. Since one nut contains 96 micrograms of selenium, it more than meets your daily requirement of 55 micrograms.

Why is this so important? Studies have shown selenium reduces DNA damage and oxidative stress, boosts your immune system, helps to decrease body fat and destroys cancer cells.

Low selenium intake can lead to cellular damage, reduced thyroid activity and autoimmune disorders like Hashimoto’s thyroiditis and Graves’ disease.

Be aware that because of their high levels of selenium, no more than three nuts should be eaten per day. High levels of selenium can lead to problems of their own.

Just three Brazil nuts contain about 99 calories, 2 grams of protein and carbs each and 10 grams of fat, depending on their size.

These tasty nuts also

contain fiber, potassium, magnesium, copper, phosphorus, manganese, zinc, thiamine and vitamin E. Brazil nuts are also rich in antioxidants.

One study noted that a single serving of four or 10 nuts significantly reduced the number of inflammatory markers including interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha).

So the next time you’re looking for a crunchy snack, grab a Brazil nut or two, and you may even begin to feel better.

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

www.nazluxuryliving.com/subscribe

Can Heal?

Food

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

Having had multiple sclerosis, lupus and a hatful of other autoimmune conditions for decades and healing from all of it with a WFPB (whole food plant-based) diet, I’m here to tell you “Yes!”

It is possible to heal from chronic conditions on this diet.

Did you know that 78% of the leading causes of mortality in the United States is diet related? Not once did a doctor, specialist or medical professional ask me about my diet. Not one of the hundreds of medical forms I filled out asked me what I was eating.

Isn’t that crazy!? It is to me as I know firsthand that healthy eating on a WFPB diet can heal and save your life. Yet many people never think of their health and its relation to their diet until they get sick. Hearing this every day from my clients is sad.

Did you know that the S.A.D. (standard American diet) is 63% processed foods?

Processed foods have no phytonutrients, are sparse in antioxidants, low in fiber and usually high in fat. The S.A.D. also contains 25%

animal food: meat, dairy, eggs, seafood. There is zero fiber in animal foods, and cholesterol is found only in animal foods.

Plant-based foods take up only 12% of this standard diet and consist of vegetables, fruits,

legumes, whole grains and nuts and seeds. Fiber is only found in plant foods. The S.A.D. produces dis-ease.

A whole food, plantbased diet is high in nutrients and low in calories, has zero cholesterol, and foods are enjoyed unprocessed in as close to their natural state as possible.

We have stretch receptors throughout our stomach. When they are triggered by food, they send signals to your brain to tell you to stop eating. With high fiber WFPB foods, you can eat the most quantity for the least amount of calories.

When you make this choice for your meal take a few moments to be mindful of how you feel. Compare how your energy, mood, digestion and satiety are to a less healthy choice. Enjoy!

May all Beings Benefit

“If we are aware that our bodies and those of our loved ones depend on the food we’re preparing, this awareness will guide us to cook healthy food with our love and mindful attention.”

—Thich Nhat Hahn

Practice FOR YOUR FAMILY Healthy Living

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

You all have heard me speak about eating well and exercising, but healthy living is so much more. Think family togetherness.

Our health, I believe, starts with good nutrition and movement of some kind. I recommend exercising (an organized movement that raises heart rate). This exercise can be modified so families can do it together.

Eating well for one person doesn’t look the same for another, even within the same household. Finding the time to eat together, though, allows for the opportunity to talk about the events of the day, work through challenges that may have come up for one family member or an issue that affects the household or a new thing that one of you discovered.

This community time is needed. We are communal creatures. Talking through our day or problems and helping each other aids us in strengthening relationships and lowering our stress levels.

Hand in hand with these conversations would be to turn off or turn down electronics. Have a specific time when electronics get turned off to provide quiet relaxation time, preparation time for the following day or have a conversation not interrupted with notifications.

Some make this time about an hour before bedtime.

This disconnection will additionally help our sleep. It may take a little time

to get used to this, but eventually the benefits will be felt. Sleeping well, aids our bodies in recovering from the day, from exercise and helps us figure things out in our sleep. Having quality sleep is good for our minds and bodies.

Any and all of these can look differently for every member of a family. Finding common ground to do some of them together will enhance our relationships and hopefully

bring us into closer more understanding relationships. So, find time to have a meal together without electronics, including a television on. Go for a hike or a walk around the neighborhood. Enjoy getting to know about each other’s day. Our healthy life involves lower stress, quality relationships, good nutrition and movement.

Let’s decide on one new thing to do together and see where that takes us!

FAMILY TREE

Help You Let the

by Vickie Johnston, Owner and Founder, H2O Health

Recently, I had genetic testing done specifically because of my family history. I am one of 12 children, and I have lost four siblings. Two died very young and two middle-aged brothers both had fatal heart attacks. In addition, my nephew died suddenly at age 28 from a massive heart attack.

Seven years ago my 33-year-old son had a stroke, and a year ago he had a massive heart attack and nearly died. How does a healthy young man have a massive heart attack with no prior health or weight issues?

It didn’t take me long to figure out something was shaking in the family tree and none of our family issues were related to COVID.

Usually when children have health issues similar to a parent it’s because they eat the same diet. However, there are times when it can be a genetic defect. Many cancers are caused by genetic defect — that information is vital to all blood-related family members.

In our family’s case, many uncles and aunts had suffered heart attacks, but nobody ever put two and two together. It has only been since my son had his near fatal heart attack that I encouraged him to get genetic testing,

as the medical experts he was seeing couldn’t determine a cause.

When my healthy son started having issues, I was pretty sure it had to be genetics.

Had we known years ago that he was a carrier of this

particular gene, perhaps his recent episode could have been avoided. Sadly, what really drives health care in America is prescribing pharmaceuticals to treat symptoms, rather than learning the cause and determining how to resolve or mitigate the effects.

When done early enough, genetic testing can warn of many health issues as well as possibly save lives when appropriate changes are made. Find out if you are a carrier of an altered/mutated gene and what the possibilities are that you could pass it on.

Testing positive doesn’t always mean you will get the disease/disorder, it often simply means you are at a higher risk of developing that problem. Knowing ahead of time is useful and the key to success in beating that issue and short-circuiting the long journey of discovery and guess work, especially when it comes to children’s disorders and cancers in anyone younger than 50.

7 Flowers

by Ken Lain, The Mountain Gardener,

This list of butterflyattracting plants is not exhaustive but ensures your landscape will have more butterflies than you do now.

Because butterflies have their favorite foods, the answer is the same whether you are in a townhome, cabin in the pines or the newest track home on the block: It all comes down to the right plants.

Butterfly bush is the essential plant to attract more of these majestic creatures to your landscape. Most are in bloom at the garden center now in a rainbow of colors. For easier care with the same number of flowers, look for mountain dwarf varieties that are equally attractive to butterflies and to the gardeners who plant them.

Butterfly weed has clusters of butterflyattractive yellow and scarlet red flowers. This easy-care, well-behaved plant needs little attention and delivers terrific landscape color. For a real show, try planting this beauty in a glazed pot right on the deck or patio.

Whiteout Candytuft is an improved variety of good ol’ Candytuft. Dense branching and uniform flowering keeps

TO ATTRACT MONARCH BUTTERFLIES

this popular plant covered in pure white flowers from its edges to its center from early to late spring. For a dramatic effect plant them in masses and watch the butterflies be drawn in as if to magnets.

Bronze Carpet Stonecrop needs little water once established. This beautiful trailing succulent forms a lush, ground-hugging mat with dainty pink flower stalks rising above the bronze-red foliage. Useful in borders, rock gardens and containers, it’s a good contrast to greenor gray-leaved plants.

Easy Elegance roses are for new gardeners who fear that roses are hard to grow. Elegance roses flower steadily all season, so there is always a show of colors to enjoy. Include astonishingly clean, disease-resistant foliage and a perfectly round form, and you have dependable, easy-care roses.

Miss Huff lantana is the cold-hardiest lantana yet, with established clumps known to survive temperatures as low as 0°F. It’s an excellent choice for blistering hot locations, along hillsides and in patio containers. Showy orange and pink flowers cycle throughout the warm season.

Mango Shout Out Red

Hot Poker has striking mango-orange flowers that bloom continuously summer into fall. This drought tolerant plant attracts butterflies and adds magnificent color to mixed beds and mass plantings.

Watters Garden Center

The paper content of this publication has been certifiably reforested via PrintReleaf – the world’s first platform to measure paper consumption and automate reforestation across a global network of reforestation projects.

LEARN MORE AT PRINTRELEAF.COM

6-8 oz Sweet potato

4 oz Pulled pork

2 tbs Avocado Oil

2 Eggs

1 tsp Chipotle powder

1 tbs Liquid aminos

1 tbs Apple cider vinegar

Pink salt

Black pepper

Pulled Pork + Sweet Potato Hash

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

This healthy, hearty breakfast is packed with protein, good fats and complex carbs that will keep you feeling satisfied and energized all morning long!

1

In medium-high skillet, heat oil.

2Dice sweet potatoes into ¼-inch chunks and add to pan. Cover. Cook 8-10 minutes, or until potatoes have browned, stirring occasionally.

3

In a small bowl, combine pulled pork, liquid

aminos, apple cider vinegar and chipotle powder.

4Add to pan, heating meat with potatoes for approximately 2 minutes.

5Season to taste with salt and pepper.

6Plate hash, then use the same pan to fry two eggs. Cook as desired, add to hash.

Serves 2 | Time to Table 20 mins

Chicken

Zucchini Boats

Not only are these keto, chock full of cheese and easy to make, they are so delicious your family will ask for them again and again. For an even quicker dinner, grab a rotisserie chicken on the way home.

If you can’t find fontina cheese, just use your favorite cheese that melts well like cheddar or Swiss.

3 med Zucchinis, cut in half lengthwise

1 tbs Olive oil

2 cups Cooked chicken, shredded

2 cups Tomato sauce, sugar-free

1 cup Mozzarella and fontina cheese, shredded

¼ tsp Salt and pepper

1 tbs Fresh basil, chopped

1

Preheat the oven to 350˚F.

2Use a spoon or melon baller to remove the flesh from the zucchini halves. Chop the zucchini flesh and set aside in a bowl.

3Spread ½ cup of tomato sauce into a 9”×13” casserole. Line zucchini boats into casserole dish face up.

4Add olive oil, chicken and chopped zucchini insides to a large skillet. Over medium heat, sauté until the chopped zucchini is soft, about 3-5 minutes. To the

skillet, stir in 1 cup of tomato sauce and salt and pepper.

5Fill the zucchini boats with the chicken mixture evenly. Pour remaining ½ cup tomato sauce over the zucchini boats and cover the dish with aluminum foil.

6Bake for about 40 minutes. Take the dish out of the oven and remove foil. Then add shredded cheese evenly over the boats. Bake for about 5 minutes until cheese is melted.

7Garnish with chopped basil and serve.

Serves 3-4 | Time to Table 60 mins

1 ½ lbs Sirloin steak, cut into 1-inch cubes

1 tbs Olive oil

½ tsp Kosher salt and pepper, for seasoning

1 tsp Garlic powder

1 tsp Paprika

2 med Red bell peppers, cut into 1-inch cubes

2 med Red onions, cut into 1-inch cubes

2 med Sweet onions, cut into 1-inch cubes

2 lg Zucchini, cut into 1-inch cubes

1 cup Parsley, chopped

1 lg Lemon, juiced

1 clove Fresh garlic

½ tsp Red pepper flakes

½ tsp Dried oregano

2 tbsp Champagne vinegar

½ small Shallot

¼ cup Olive oil

Steak & Veggie Skewers

Fire up that grill, pull out 16 metal skewers and get ready for some so-good and fun summertime eating.

1Preheat the grill or set a grill pan on the stove.

2

In a bowl, toss together cubed beef, a drizzle of olive oil, salt and pepper, garlic powder and paprika. Add peppers, onions and zucchini, a little more olive oil and mix.

3Thread the beef, bell pepper, onion and zucchini onto the skewers, alternating items.

4Grill until veggies are charred and meat is cooked through.

5While the skewers cook, add parsley, lemon juice, garlic, red pepper flakes, oregano, vinegar, shallot and olive oil in a mini food processor or blender. Blend until a chunky sauce is formed.

6Serve the skewers with a liberal drizzle of sauce.

Serves 4-6 | Time to Table 30 mins

Cucumber Salad

This refreshing cucumber salad uses a fun and tasty mix of flavors to tantalize your taste buds. Might be just the thing for you to bring to your friend’s barbecue.

5 cups Cucumbers, regular or English,

1/2 tsp Kosher salt

4 med Scallions, finely sliced

1 tsp Fresh ginger, grated

1 clove Fresh garlic, finely minced

1/4 cup Rice vinegar

1 tbs Soy sauce

1 tbs Toasted sesame oil

1 tbs Agave syrup

1 tsp Red chili paste or sriracha (to taste)

1 tbs Toasted sesame seeds

1Using a fork, score the cucumbers lengthwise, then slice into thin rounds.

2Toss cucumbers and salt in a bowl and set aside for about five minutes. (This helps the cucumbers release a bit of water.)

3Strain cucumbers but don’t rinse, then mix in a large bowl with the remaining ingredients

4Taste and adjust salt and chili paste if needed. Refrigerate before serving and if you can wait, at least half an hour

Serves 4 | Time to Table 20 mins

4 med Chicken breasts strips, boneless and skinless

2/3 cup All-purpose flour

1/2 tsp Salt and pepper, each

2 tbs Olive or rapeseed oil

¼ cup Unsalted butter

12 cloves Garlic, peeled

1 cup Chicken stock, warm

½ cup Heavy cream

2 tbs Parmigiana cheese, finely grated

2 tbs Fresh parsley, finely chopped

One-Pot Garlic Chicken

This one-pot dish not only saves on cleanup but is creamy and comforting. Serve with rice or pasta for an even more satisfying meal.

1Add chicken to a shallow bowl and sprinkle with flour. Add salt and pepper and toss to coat.

2Heat the oil in a large frying pan over a medium-high heat. Add chicken to pan, shaking off excess flour first.

3Cook until golden, turning frequently. Do not crowd the pan, cook in batches if needed.

4Reduce the heat to medium and add the

butter. Add garlic into the pan and cook for 5 minutes until the garlic has turned lightly golden, stirring to keep the chicken from burning

5Pour in chicken stock and simmer for 10 minutes until the garlic is tender.

6Add cream and cheese and simmer for 5 minutes until the sauce thickens slightly. Taste for seasoning and adjust.

7

Serves 4 | Time to Table 40 mins

Scatter with chopped parsley and serve.

VEGETARIAN

Shakshuka

Start your day on a lighter side with this satisfying shakshuka, full of tomatoes, peppers, spinach and eggs. Full of flavor and protein. Serve with a bit of pita bread for a perfect breakfast.

2 tbs Olive oil

1 med Red onion, cut into thin wedges

1 med Red pepper, finely sliced

1 med Yellow pepper, finely sliced

3 cloves Garlic, crushed

1 ½ tsp Cumin

1 tsp Smoked paprika

½ tsp Salt and pepper, each

2 cups Cherry tomatoes, sliced in half

¼ cup Tomato sauce

½ cup Baby spinach

4 med Eggs

1/2 cup Feta cheese crumbles

¼ cup Fresh parsley, roughly chopped

1Preheat oven to 400°.

2Heat the oil in a large, oven safe skillet. Add onion and peppers and sauté over medium heat for about 8 minutes soft.

3Add garlic, cumin, salt, pepper and paprika and cook 1 minute

4Add tomatoes, tomato sauce, spinach and 1/3 cup water. Simmer uncovered 15 minutes,

then mash the ingredients together until mixed

5Make four indentations in the tomato mixture and gently crack an egg into each one.

6Pop the skillet into the oven for about 5 minutes until eggs are set. You want the egg whites to be firm and the yolk to be runny.

7Uncover, scatter with feta and parsley and serve with crostini or pita bread.

Serves 2 | Time to Table 30-35 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., Ste. 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. |

Madsen Physical Therapy 2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500

Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

The BioMechanics 1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

Podiatry

Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428

Northern Sun Podiatry 2485 N. Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540

Premier Foot & Ankle 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916

Primary Care

Dr. Shirley Rheinfelder

3149 N. Windsong Dr. | Prescott Valley, AZ 86314

www.mdvip.com/doctors/shirleyrheinfeldermd

928.445.6083

Ellen F. Bunch

1530 W. Cliff Rose Rd. | Prescott, AZ 86305

www.ellenbunchmd.com | 928.777.8880

Health Song: Direct Primary Care

3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314

www.healthsongdpc.com | 928.212.1348

Lifetime Medical Care

3101 Clearwater Dr., Ste. B | Prescott, AZ 86305

www.lifetimemedicalcare.com | 928.237.9014

Morris Health MD

3196 N. Windsong Dr. | Prescott Valley, AZ 86314

www.morrishealthmd.com | 928.772.1505

Optima Medical

203 S. Candy Lane, 3B

Cottonwood, AZ 86326

www.optimamedicalaz.com | 928.634.9573

Optima Medical

2075 AZ-69

Dewey-Humboldt, AZ 86327

www.optimamedicalaz.com | 928.772.1673

Optima Medical 901 AZ-69 | Chino Valley, AZ 86323

www.optimamedicalaz.com | 928.404.1488

Optima Medical

3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711

Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

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

www.patecompletehealthcare.com

928.277.4622

Prescott Complete Care 1947 Commerce Center Cir., Ste. A Prescott, AZ 86301

www.prescottcompletecare.com | 928.458.5723

Priola Primary & Palliative Care

3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305

www.priolaprimarycare.com | 928.778.0626

Priority Family Medical Clinic

3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

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

www.spectrumhealthcare-group.com

877.634.7333

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

877.634.7333

The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400

The Mobile Health Doc 140 N. Granite St. | Prescott, AZ 86301 www.themobilehealthdoc.com | 928.298.3349

Vitality Care Center

1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site

928.515.0804

Windsong Primary Care & Physical Therapy

3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling

Anthony J. Stanisci, LCSW Counseling LLC

1129 W. Iron Springs Rd. Prescott, AZ 86305

928.848.7456

Honeybee Healing & Counseling Services LLC

1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305

www.honeybeehealing.org | 928.756.0906

Marylyn A. Clark, Ph.D., LMFT, LISAC

1129 W. Iron Springs Rd. Prescott, AZ 86305

928.778.1806

NAZCARE-New Hope Wellness Center

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

Pathways Counseling, LLC

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

Polara Health - Crisis Stabilization Unit

8655 E. Eastridge Dr. Prescott Valley, AZ 86314

www.polarahealth.com | 928.445.5211

Pronghorn Psychiatry/Stoneridge Center

5940 E. Copper Hill Dr. Prescott Valley, AZ 86314

www.pronghornpsych.com

928.583.7799

Psychiatric Services of Prescott

143 Merritt St. | Prescott, AZ 86301

www.psychiatricservicesofprescott.com

928.776.7400

Spectrum Healthcare

990 Willow Creek Rd. | Prescott, AZ 86301

www.spectrumhealthcare-group.com

877.634.7333

Spectrum Healthcare

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

877.634.7333

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

Recovery - Addiction

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

800.651.7254

Embark Recovery

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

MATFORCE

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

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

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

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

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

www.reflectionsrehab.com | 866.324.8628

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

www.shamrockrecoveryservices.com 928.445.0744

Silver Sands Recovery 3636 Crossings Dr. | Prescott, AZ 86305

www.silversandsrecovery.com | 833.543.7267

Treehouse Learning Community 635 1st St. | Prescott, AZ 86301

www.treehouselearningcommunity.com 928.478.8813

Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301

www.viewpointdualrecovery.com 855.746.3633

Surgical Center

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

www.posc-az.com | 928.778.9770

Ultrasound Services

Precision Diagnostic Ultrasound 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

Sarah Blair

OWNER/LICENSED AESTHETICIAN, PRESCOTT SKIN CARE

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

A healthy lifestyle is a balanced lifestyle. One where I have plenty of time to spend with my family, the ability to be active and have the time and energy to put into making healthy meals.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

My career in aesthetics started as a teen when I was on my own skin journey with acne. I remember trying everything to get clear skin and was finally able to accomplish that after aesthetics

school. I love working one on one with others and helping people.

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

I try to keep myself and my family healthy by working out and staying active, especially outdoors (wearing sunscreen of course!) I’m a vegetarian and my husband mostly stays away from meat, so our diets are full of fiber and many fresh fruits and vegetables. I also think it’s critical for us to maintain relationships with

friends as a de-stresser. I love working out with free weights, cardio on the elliptical, but most of all hiking. We’re so fortunate to live in an area with many beautiful trails!

I go to the gym about five days a week, alternating between anaerobic exercises like weight training and aerobic with cardio on the elliptical. After dinner each day I go for a long walk in my neighborhood.

WHAT IS YOUR BIGGEST HEALTH/WELLNESS TIP?

WATER! We live in a desert and I truly believe that most

people are walking around dehydrated. Drinking plenty of water seems to help almost any ailment and is essentially free. It is one of the biggest game changers in skin care.

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

To create more of a worklife balance. When you’re a provider in the service industry it gets easy to work tons of hours, skip out on breaks, and even sometimes lunch, so my near future goal is to make the time for myself.

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