Prescott Healthy Living - VOL. 4, NO. 9

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

Don’t Wait

TO TALK ABOUT YOUR PAIN

You probably have little twinges of pain throughout the day, in your back, feet, arms, hands — nothing worth talking about, really. You can do everything you need to do, even though it hurts sometimes.

You’re taking a wait-andsee approach because you don’t freak out about stuff like that, don’t want to bother anybody else with it, not even the doctor. It’s not worth it.

T here are many reasons to seek treatment for pain before you feel like you have to. Early intervention in whatever issue is causing your pain will almost certainly lead to better results from whatever treatment you receive.

T here are probably more treatment options available than you realize.

S o whether you think it is or not, it’s time to talk about your pain.

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

Associate Publisher

CEO Elaine M. Earle, CPA

VICE-PRESIDENT, OPERATIONS

Bea Lueck

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

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

Laurie

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

Women’s Health & Wellness

Jeanette Pilotte MD, FACOG Denise L. Gallus, PA

WHAT IS EMPOWER-RF?

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

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

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

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

www.whwprescott.com

Jeanette Pilotte MD, FACOG

Local HEALTH ENTHUSIASTS

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

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

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.

Jodi Gilray-Szostak

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.

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

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

Dr. Anson Hooper

DDS, Hooper Family Dental

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

Carl Johns LMT, Mountain Medicine

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

Vickie Johnston Owner and Founder, H2O Health

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

Ken Lain Owner, Watters Garden Center

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

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

Cathy Clements

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

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

Dr. Jeanette M. Pilotte

MD, FACOG, Women’s Health and Wellness

Dr. Jeanette Pilotte completed her education and residency at University of Illinois College of Medicine in 1992 and is a fellow of the American College of Obstetrics and Gynecology. She has been practicing in Prescott for over 20 years.

Blayne Soriano

Jion Sommer

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, The Moore Way Health & Fitness

Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. 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

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.

Natural Path

by Valerie Demetros

When you get a toothache or backache, your first instinct may be to reach for pain medication. But in most cases, a bit of natural healing might just do the trick. While some circumstances require prescription or over-the-

USING THE to Pain Relief

counter (OTC) pain medication, many situations can be relieved with a variety of natural remedies. Alternative medicine has been available for many years and has numerous benefits.

For starters, it can ease pain and inflammation naturally.

If you’re dealing with pain or chronic issues, always talk with your doctor before using any natural remedies.

CLOVES

Aside from cooking, cloves are widely used as a natural pain reliever due to eugenol, a natural pain reliever also used in some pain ointments.

Cloves have been used for toothaches, arthritis and some infections.

Cloves come in capsule or powder form, and clove oil can be applied topically to reduce pain.

CBD

Studies show CBD has a beneficial impact on moderate to severe pain, and many people claim to find relief with topical

CBD lotions massaged into painful areas.

EXERCISE

Exercise is associated with increased endorphins, a decrease in stress hormones and increased pain threshold. One study found that those with chronic pain were able to decrease the severity of the pain and enhance physical function with regular exercise.

ACUPUNCTURE

This ancient Chinese medical practice relieves pain by balancing the body’s natural energy pathways known as qi (pronounced “chee”). Acupuncturists insert tiny, thin needles into your skin at a location related to the source of the pain.

Studies show that acupuncture may relieve pain by causing the body to release serotonin, reduce stress levels and promote healing.

HEAT AND ICE

It sounds simple, but many people forgo these simple remedies because they are not sure when to use which. Basically, use an ice pack to reduce swelling and inflammation.

If your pain is from

arthritis, moist heat on the affected joint helps more than ice.

LAVENDER

Lavender essential oil helps relieve pain naturally, aids sleep and eases anxiety. A 2012 study found that inhaling lavender oil can relieve pain associated with migraine headaches.

More research suggests that lavender oil has pain-relieving, anti-inflammatory and antioxidant effects in animals.

CAPSAICIN

Capsaicin, found in chili peppers, offers natural pain relief. Many pain-relief lotions incorporate it; it can cause a mild burning or tingling sensation. Researchers believe it reduces the skin’s sensitivity to pain by working on the nociceptor fibers that carry pain signals.

MEDITATION

Don’t overlook the power of the mind.

Many people experiencing chronic pain find that mindfulness meditation helps. One analysis of 38 studies concluded that mindfulness meditation improves pain symptoms, depression and quality of life for the majority of those studied.

Dentists Manage YOUR PAIN & ANXIETY

by Dr. Anson Hooper, DDS, Hooper Family Dental

Recently I was teaching my daughters the principle of preventative medicine. Though it can be challenging for them to understand, a visit to my office to have a filling placed often helps confirm the principle.

In dentistry, we often see the ramifications that come from choosing to forgo the care and attention required to maintain a healthy smile.

It’s refreshing to know that dentistry has changed a lot in the last few decades in regard to how we deal with and manage pain and anxiety in the dental chair.

According to the ADA (American Dental Association) “acute orofacial pain can result from pathological conditions, underlying disease processes, and/ or their treatment. Pain can be attributed to conditions affecting the hard tissues such as caries (cavities) of the enamel, dentin and cementum, or it can be due to soft tissue conditions such as gingivitis and periodontitis.”

When we experience these symptoms, oral analgesics and over-the-

counter nonsteroidal anti-inflammatory drugs (NSAIDs) have been shown to be the most effective at reducing oral pain and are recommended as the first-line therapy for acute oral pain management. Using these medications can help manage your symptoms until you have a chance to visit your dentist.

The following are a few of the approaches used in managing pain and anxiety:

* Anesthetics — Topical anesthetics are often administered in a gel form with a swab and are routinely used to numb the area in the mouth prior to injections, followed by a local anesthetic.

* Nitrous oxide (aka laughing gas) — A gas, which when inhaled, helps patients feel relaxed. This is the most common form of sedation used in dental offices.

* Oral sedation — An oral medication, this works on the central nervous system to help patients relax. The effects of these

medications take about 30 minutes to be felt and can cause lingering drowsiness, so a patient escort is indicated.

* Intravenous sedation

— Involves injecting a sedative into a vein of a patient’s arm or hand. This approach is usually reserved for patients undergoing extensive dental procedures

and/or for extremely anxious patients.

* Lasers — Some dentists are now using lasers to remove decay within a tooth and prepare the surrounding enamel for placement of a restoration. Lasers may cause less pain in some instances and can result in a reduced need for anesthesia.

ExperienceNatural Pain Management

WITH MASSAGE

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

People come to massage therapy for many reasons, and one of the primary reasons is managing pain in the body.

Pain is a mystery, meaning we don’t understand very well at all what causes it. But one thing is sure — we should listen to it. We should try to understand what it is trying to tell us.

Pain often is a warning — the body trying to tell you to stop doing something, to change course.

We get good at ignoring pain, at masking it, at pushing it down with the aid of drugs or alcohol or just powering through it.

Pain comes from the way we use or abuse our bodies with physical and emotional stress, and from what we put into our bodies. Food, thinking, physical stress can all be positive or negative. So the message comes in the form of back pain or digestive pain or headaches or stiff, sore joints.

It starts small and then starts to shout louder and louder. The trick here is to

listen, to get out of your head and to get to know your body and the way it communicates with you. So instead of popping another pill, it might be time to try one of the oldest pain management systems on earth.

Massage is one of the best ways of listening to your body, of cultivating awareness.

Gerald May gives us a glimpse into awareness:

“Awareness is a space giver, an open window letting the fresh air in. It unties the knots and loosens the tension. Awareness with full acceptance is like pure sunlight shining into a cellar, making it possible for healing to happen and growth to take place. One has to do nothing with it.”

Bodywork gives us insight and can be the beginning of a new path toward healing and wholeness, without

hurts us is what heals us.”

the harmful side effects — or more accurately, direct effects of pharmaceutical and recreational drugs. I have seen this process of insight and change for three decades with clients and students as they come into the awareness that massage and bodywork provide. Make the wise choice for your body, mind and spirit, and make this ancient healing and wellness practice a regular part of your life.

“What

—Paulo Coelho

Reducing Injuries WORK ON

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

Ihave had to come back from injury, as many of you. Any injury you can avoid is a good avoided injury. Work toward that.

A s a child, I was outside and very active. I broke a few bones, received stitches in my hand, leg and face. In my early 30s, I dislocated my shoulder for the first time. So when I tell my clients, the damage we do to our bodies before the age of 40, we pay for after the age of 40, I know from experience. I am still having problems with my shoulder, specifically.

There are four things to think about and work on to help reduce injuries: balance, flexibility, strength and posture.

These four are very

interconnected. As we age we lose muscle mass from our 30s on. I am not talking about Arnold Schwarzenegger size muscles.

If you are the same weight you were in high school and haven’t been exercising, it is certain if you were to measure your body mass, you would discover it has decreased. You may say, well I am the same weight; that number on the scale matters!

But muscle helps us move our bodies and helps hold our bodies in good posture, which in turn helps us balance as we move. We fall less and have fewer injuries as we age.

Flexibility of our muscles aids our balance and

posture. As we age, we tend not to be as active as we may have been when we were younger. If we aren’t, we are sitting more, which allows the hamstrings and glute muscle to become deconditioned. This can lead to lower back weakness and possible injury.

Stretching and strengthening these muscles — because they are some of the largest in the body — will help with all four: posture, balance, strength and

flexibility. Plus more muscle helps to burn fat.

Posture is not just an aesthetic. The more bent over we become from injury, deconditioning, reading our phones or leaning over computers, our center of gravity changes. We have more back and hamstring pain. It changes our visual perspective, limits our view and increases the chances of a fall.

Working on these four things can limit the need for pain management.

UNDERRATED Fitness Equipment

WILL RAISE YOUR ROOF

Gym culture has a hierarchy of fitness equipment that spills over to home and other workout environments — some contraptions are either too intimidating for many people to approach or don’t get the respect they deserve from workout warriors, so they tend to sit motionless against the wall like sixth graders at their first dance.

But once you give these overlooked gym gems a chance you’ll want to make them a standard part of your regimen.

YOGA BLOCKS

The typical yoga block is just bulky enough to make some class newcomers nervous while drawing derision from some nonyogis who don’t appreciate the practice’s toning and strengthening power.

But using them to expand the depth of your platform pushups to increase your range of motion or with yoga poses to extend your arms and provide proper alignment will make you a believer, whatever kind of workout you’re doing on any given day.

PROWLER SLED

This one sits on the other end of the spectrum as a hulking series of metal poles loaded with giant weights that demands to be pushed and pulled. But its relative safety with no weighted components being lifted off the ground makes it ideal for anybody looking to activate their core and get the lower-body workout of their dreams.

Of course you should start out with light or no weights as you adjust to the load, but as you progress you’ll be amazed by how your strength and endurance skyrockets.

BOSU BALL (BALANCE TRAINER)

In case you’ve ever wondered what these yoga balls sliced in half that may be collecting in the corner of your gym

can do for you, you’ll be amazed at the answer. They send a shot of instability into any exercise you try, from lunges to pushups, squats, planks and burpees, training smaller muscles that tend to be neglected sometimes and bolstering your balance skills.

In most cases, beginners start out with the flat side on the floor before graduating to moves with the dome (or half-ball) side meeting the mat.

TRX STRAPS

These may be among the most puzzling sights at the gym — adjustable nylon straps dangling from the ceiling or wall with handles resting near the floor. These are versatile tools for any kind of bodyweight resistance training exercise, developing your strength, balance,

core stability and flexibility almost simultaneously.

Since they can be anchored to any stable surface they’re perfect for home use too, whether you’re using them during pullups, pushups, squats, bicep curls or any other movement you want to try.

JUMP ROPES

Most strongly associated with children and elite boxers, many people assume they won’t get much out of jumping rope if they don’t fall into one of those categories.

Many experts and researchers point out it’s an efficient and effective full-body workout that builds bone strength and coordination along with heart and lung health, all while torching calories like a lighter. So humble, yet so potent.

THE SQUAT:

Front vs. Back

There are many squat variations that target your quads, hamstrings, glutes, hip flexors, calves, back and core.

If putting on muscle mass or boosting strength is your fitness goal, then your training probably includes some barbell squat variations. But which of the two main squats is best: front squat or back squat?

The quick answer is — both. The main difference is the placement of the barbell or dumbbells.

FRONT SQUAT

The front squat is a barbell squat variation that involves maintaining a front rack position while you squat.

and bend your knees, dropping your butt toward the floor. Keep your knees out and your chest up, resisting the pull forward.

During a front squat, you must brace your midline to keep the weight from pulling you forward, using your midline stabilizer muscles and leading to greater core strength gains. With the weight in front, this activates your quads more than a back squat.

Not only are you working your quads, but front squats work your upper back, forearms and shoulders, as well as glutes, calves and hip flexors.

BACK SQUAT

Back squats are a staple in the gym. To perform a back squat, carefully load a barbell behind your head and rest it on your traps. Stand with your feet shoulder-width apart, toes slightly pointed out and chest up. Begin to sit back into your hips, bending your knees and dropping your butt toward the floor.

Make sure you push your knees out and look forward.

When your thighs are parallel to the ground or as low as you can go, pause, then stand back up, pushing through your entire foot back to start.

The bar position during a back squat requires you to lean forward, rather

First, carefully hold a barbell on your front, resting it on your shoulders. Now hook your fingers in an underhand grip just outside your shoulders and push your elbows up.

As you begin, start the movement in your hips

significantly. This calls on more of the posterior chain — glute, hamstrings and lower back — to keep your upper body stable.

Your lower back is highly activated, so keep that in mind if you have any lower-back issues.

PROMISES 56 MILES OF

Prescott Circle Trail ADVENTURE

by Blake Herzog

For the last three years we’ve published a monthly feature about a trail readers can explore in the Greater Prescott area; now we’re finally getting around to the longest of them all.

We’ve written about many of the trails that form segments of the Prescott Circle Trail, which was assembled over the course of 25 years out of existing trails and new segments maintained by the City of Prescott and Prescott National Forest, but never provided an overview of the entire captivating loop.

The Prescott Circle Trail, also known as the PCT, has 15 trailheads as it circumnavigates the city it was named after, guiding hikers, mountain bikers and equestrian users through the habitats found in our remarkably diverse region.

People with the time and stamina can devote one or two days to completing it in one fell swoop, but the majority break it down into smaller bites.

Explorers of this great loop will see, as they travel counterclockwise from the Peavine trailhead parking lot:

* The majesty of the Granite Dells and beauty of Watson and Willow lakes, with broad trails views that continue through Pioneer Park and Williamson Valley.

* The Granite Basin section with peerless views of Granite Mountain, denser vegetation and narrower trails that may provide more of a challenge.

* Thumb Butte’s western base, with more tree cover and the bustling activity that surrounds this iconic landmark.

* The White Spar area’s thick ponderosa forest and panoramic vistas from the Sierra Prieta Overlook and Quartz and Wolverton mountains, plus enchanting Goldwater Lake.

* Explorers then zigzag down from the forested slopes and over P Mountain, down past Prescott Gateway Mall and the auto dealerships on Prescott Lakes Parkway and back up to the Peavine trailhead.

Since many different trails and junctions are used along the route it’s important to watch for PCT signs to keep you on track. The trail has an overall 6,000-foot elevation gain but doesn’t include any particularly steep sections outside of the White Spar peaks, but you can branch off onto many more challenging side trips.

PRESCOTT CIRCLE TRAIL

The PCT has multiple trailheads with parking. Many of them charge fees including at Goldwater, Watson and Willow lakes, the Peavine trailhead and Thumb Butte. The rest are free, including White Spar Campground (if you aren’t camping), Williamson Valley and Katahn trailheads, Pioneer Park and Copper Basin Road near Mount Francis. There are many tools with more in-depth information about each segment of the PCT, including a guidebook available for $10 at the Prescott Chamber of Commerce at Goodwin and Montezuma streets and The Lookout (formerly Jay's Bird Barn), 1230 Willow Creek Rd. The AllTrails app details 11 downloadable segments of the PCT and several blogs have detailed coverage. You camp along the way at the Watson Lake, White Spar or Yavapai campgrounds.

Parking fees: Free at most trailheads

Uses: Hiking, biking, equestrian Distance: 56.25 miles

Level of difficulty: Mostly moderate Elevation: 5,143 feet to 6,693 feet

Photo: Chris Hosking

| Map: City of Prescott

Muscle Activation

BEFORE WORKOUT HELPS PREVENT INJURIES

Doing this can increase your range of motion, prevent injuries and ensure you use the proper muscles and form. It’s essentially the opposite of stretching your muscles to wind down after a fitness session.

Below are three exercises that can be part of a generalized muscle activation routine — these should be done about 10 to 15 minutes before you start your workout. You can add moves that prepare you for your planned workout, such as doing squats with a bar on your shoulders before adding weight.

WALKING LUNGES

1. Stand with your feet hipwidth apart, breathe in, take a step forward with your right foot and then slowly bend both knees until your back knee is just above the floor, forming a 90-degree angle. Keep your back straight, shoulders back and tighten your abs.

2. Breathe out and stand back up, then take

another step forward with your left foot and bend both knees until your back knee is just above the floor.

3. Repeat the forward movement at least 8 more times.

BRIDGE AND TWIST

1. Sit on the floor or mat with your knees bent and your arms extended back. Roll your

shoulders back, relax your head and neck and engage your core.

2. Lift your behind as far off the mat as you can and squeeze your glutes while extending your right arm toward the ceiling and twist your torso to the left.

3. Lower the hips, return to the starting position and repeat on the opposite side.

SUPERMAN HOLD

1. Lie on your belly with your arms and legs fully extended.

2. Maintain a neutral spine and inhale as you lift your arms and legs off the floor for a count of

2. Use your lower back muscles to keep your arms and legs up.

3. Return to the starting position and repeat.

You can “activate” your muscles before a workout by preparing them for whatever movements you’re planning to undertake, often by mimicking what you’re about to do at lower intensity.

PAIN MANAGEMENT FOR PETS: ENHANCING THEIR

Quality of Life

by Loree Walden, Marketing Manager, Yavapai Humane Society

Pets, like humans, experience pain due to various reasons, including injury, illness and aging. As responsible pet owners, it’s crucial to prioritize their well-being by providing effective pain management.

Unlike humans, animals

can’t verbally communicate their pain. But they can let us know in other ways, so it’s essential for pet owners to be observant and look for signs that may indicate discomfort. These signs may include changes in behavior, such as decreased activity

levels, not wanting to play or move, excessive vocalization, changes in appetite and even changes in their grooming habits. Additionally, pets may exhibit physical signs such as limping, trembling or guarding certain body parts.

If you suspect your pets are in pain, it’s important to consult your veterinarian for a thorough evaluation. They’ll be able to conduct a physical examination, including diagnostic tests, if necessary, to identify the source and severity of the pain. Based on what is found, they will recommend an appropriate pain management plan tailored to the specific needs of your pet.

Pain management is crucial for promoting the overall well-being of our furry friends. Unmanaged pain not only diminishes their quality of life but can also slow down the healing process. Chronic pain can lead to depression, anxiety and behavioral changes, while acute pain can cause stress and make them more prone to developing secondary health issues.

It’s important to monitor your pet’s progress closely.

Regularly assess their pain levels, and watch for any additional changes in behavior or mobility. Follow-up visits with your veterinarian are crucial to ensure the ongoing effectiveness of their treatment and to adjust the plan as needed.

Along with professional treatment, there are steps you can take at home to provide your pet with additional comfort. Creating a warm and comfortable environment, ensuring a balanced and nutritious diet and maintaining a consistent exercise routine can contribute to their overall well-being. Offering a little extra love, affection and reassurance can also go a long way toward providing comfort during their recovery.

Please consult your veterinarian before starting or stopping any kind of treatment/exercise routine/ diet change for your pet.

By recognizing the signs of pain, seeking veterinary advice and implementing a pain management approach specific to your pet’s needs, we can enhance the quality of life for our beloved furry family members.

Consider

THESE NATURAL PAIN RELIEVERS

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

Everyone has dealt with some type of pain, external or internal. I always advise seeing a professional for pain diagnosis and pain management.

I can, though, give you some natural alternatives to try.

For example, in the mornings when you wake up if you are feeling stiff, muscle tightness or joint pain, try stretching, doing light yoga moves to get blood flow moving in your body. Manage unhealthy inflammation in the body that can cause or worsen pain by lowering or cutting out your processed sugar intake.

If you are suppressing emotional pain, try getting out into the sun for a walk — just looking a photos of forests has been shown to reduce stress — or journal your thoughts, including some things you are grateful for each day.

Adding yoga, tai chi, meditation or other relaxation methods into your daily life can be effective pain relievers. As can mindfulness and meditation, which emphasize focusing on your breathing.

I believe there are many ways to manage pain, but taking a holistic approach before other options to see if that helps is always the best way.

Traversing

YOUR FITNESS JOURNEY

by

Many factors will contribute to your success on your fitness journey.

Establish a goal and identify it loudly! Confidentiality limits our accountability, and the lack of support sets the stage for failure. Fitness is one area where you don’t have to do it alone.

FIRST STEPS

Find an online group centered around your goal. Start conversations, learn and allow people to support you and give you accountability.

Encourage yourself. Write yourself notes of affirmations, design a playlist of songs that set you on fire. Create a vision board to refer to daily, helping you stay focused on your goal.

Set your workout schedule. Routine and consistency are key factors in reaching goals. These are appointments you have made with yourself that should not be canceled outside of true emergencies or illness.

Tell your tribe. Share your goals with the ones you love.  You never know who you may be inspiring.

REACHING YOUR GOAL Read! Find reliable, wellknown sources and dive in.  Read up on and watch videos on timeless exercises, boot camp classes and fitness programs that have earned their place in

many standard workouts. If a personal trainer interests you, do your research. There is someone for everyone. Prepare a list of qualities you would like in a trainer, any questions, and set up some interviews. Proper training and

certification are musts.

If not using a personal trainer or boot camp classes, create your workouts prior to arriving at the gym. Go in knowing exactly what you will be working on and what you will accomplish.

HOW IS YOUR SUCCESS MEASURED?

While creating and achieving a goal is personal, the way we measure can be broken down very simply. If you have reached your goal and have been able to maintain it for a year, you have succeeded.

Does that mean if you have not reached your goal and maintained it that you have failed? Absolutely not. It simply means that you need to keep going.

Take small steps and celebrate the smaller successes along the way. You showed up on days when the world told you to stay home. You fought battles to get here, and you won. You are someone else’s inspiration.

Continue to be that bold and beautiful light on your journey while lighting the path for another.

Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

Perfect Form

Looking up from the floor when you’re in plank pose throws off the spine’s alignment, leading to neck strain and contributing to back pain and injuries. Dropping or sagging hips mean your core is losing its strength and your lower back is straining. Put too much weight on your arms and you load pressure onto your elbows and wrists, another recipe for pain. It’s a fundamental pose for many types of training, so doing it correctly is critical to your fitness present and future. Follow these steps to ensure you keep everything on track for a comfortable and beneficial plank hold.

PERFECT PLANK FORM

1. Press your hands and knees to the floor with your back in a neutral position and wrists aligned directly under your shoulders. You can also place your elbows on the ground just under your shoulders with your hands stretched our directly in front, palms face down. Gaze about one foot in front of you. Your nose should point toward the floor and the back of your neck should be parallel to the ceiling.

2. Extend your right leg back, with toes flexed, then bring your left leg

IS KEY TO PROPER PLANKING

The plank pose’s proper form is communicated succinctly through its name; keep your body straight and rigid. Any deviations from that standard can be problematic.

to join it. The weight of your body should now be fully supported by your hands and toes. For beginners if needed, start on your knees and work your way up to balancing on your toes.

3. Tighten your entire midsection, as if you were bracing for a punch to the gut — or trying to draw your navel up toward the ceiling. Lift the pelvic floor to engage your deepest ab muscles.

4. Hold this position for 20 to 60 seconds, remembering to breathe.

5. Bring your knees to the floor, then sit back on your heels, keeping your big toes touching and your knees apart. Lower your torso to let it rest on the tops of your thighs, with your forehead lightly touching the ground. Your arms should be stretched out in front of you, straight but comfortable — this is the child’s pose from yoga.

6. Repeat, doing a total of three planks. As doing a plank becomes easier, try holding it for longer than a minute.

MovementHEALS

by Heather Burgoyne, Owner, Soar Pilates

In the Pilates industry, we have a vast range of clientele.

We have kids in their early adolescence to our loving seniors. We have professional athletes to those who have never worked out a day in their life. Some who are flexible and others who can barely bend over. To those whose bodies are injury free and others who come to us in extreme pain. We have a high percentage of clientele who are healthy. Some with minimal injuries and the common “low back pain.” However, we also have clients who

had multiple surgeries, joint replacements, have suffered from traumatic accidents, osteoporosis, debilitating arthritis and those who have recovered from cancer to those who are battling cancer.

A s an instructor, and business owner, it can be daunting and overwhelming to work with this type of client. However, as a teacher and human, it is often the most rewarding.

I have seen clients barely able to move. Completely stiff and unbalanced where you can see the pain in each step they take. They are nervous and reserved and almost completely

disconnected from their own bodies — they have almost stopped allowing their bodies to move.

We’ll work together slowly on a one-on-one basis. We start by going over their physical history and finding out where their pain is and what they have been doing to manage it. We always check to see if their doctor is aware they are wanting to begin Pilates.

With each session we begin with connection to breath and stretch. We then go into some gentle movement allowing the body to warm up and get the blood circulating. We then slowly add in movements either focusing on rebalancing or strengthening the area needing attention. We draw focus to the mind and the body. I’ve witnessed what movement and Pilates can do for struggling bodies. I have seen someone able to bend their knee to tie their shoe where previously they could not. I have seen the struggle and pain of movement but witnessed the perseverance of an individual and their commitment to themselves by allowing their body time, grace and forgiveness. With that comes strides of improvement week after week, month after month. Our life and our bodies are ever evolving, but one thing remains the same: Change happens through movement, and movement heals —Joseph Pilates.

Local EVENTS

SEPT. 15-17

2023 Equifest Arizona Prescott Rodeo Grounds 8 a.m.

SEPT. 30

21st Annual Girls & Sports Day James Family Prescott YMCA noon - 5:30 p.m.

SEPT. 30 & OCT. 1

2023 Prescott Valley Outdoor Summit Findlay Toyota Center

OCT. 1

Walk for the Animals Watson Lake 9 a.m.

YOUTH EVENTS & ORGANIZATIONS:

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

YMCA Gymnastics

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 8 a.m. - 1 p.m. 7210 E. Pav Way, Prescott Valley www.pvcommunitymarket.com

Goldwater Lake

|

Photo by Laura Zenari

TENS Machines

CAN HELP YOU

Fight Pain

These units deliver small electrical impulses through electrodes on pads that attach to your skin. A TENS unit allows you to dispense the correct level of pain relief by altering the electrical current’s intensity, frequency and duration.

The impulses also stimulate the body to produce endorphins. This can be especially helpful for those with chronic pain from arthritis, migraines and back pain.

TENS units have been used to help with:

* Menstrual pain

* Labor pain

* Multiple sclerosis

* Fibromyalgia

* Diabetic neuropathy pain

* Spinal cord injury

These electrical impulses blitz the nervous system, reducing its ability to transmit pain signals to the spinal cord and brain.

If you’re new to this technology, you might confuse a TENS unit and an EMS machine. Unlike TENS, EMS (electronic muscle stimulation) makes your muscles contract and is used to build or tone muscle. TENS stimulates your nerve cells, which is how it helps to relieve pain.

Generally, TENS units offer a more natural approach to pain management. They also can be used to augment the effects of painkillers.

* Postoperative pain

* Joint pain

* Neck and back pain

They are also used for such chronic conditions as:

* Endometriosis

* Arthritis

* Sports injuries

TENS units are small, portable and relatively discreet. You can carry a unit in your pocket or even clip it to a belt for instant access to pain relief. Be aware that the electrical impulses from a TENS unit may cause a buzzing, tingling or prickling sensation as well as irritation from the patch.

If you’re looking for a way to control pain without medication for a chronic illness, after surgery or an injury, there just might be a solution. A transcutaneous electrical nerve stimulation (TENS) unit is a battery-operated device that helps treat pain.

PracticeHand-eye Coordination

WITH YOUR KIDS

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

Hand-eye coordination — you just do it like it’s second nature, right?

This is a skill that allows you to perform many daily tasks well and with ease such as driving, writing, or playing ball with your kiddo. For kids who are still developing these skills, it’s important to

encourage using hand-eye coordination during play as well as throughout the day. What better way to improve hand-eye coordination than with a little practice? Repetition helps kids learn. If you know what your child likes to do and is interested in, you can use that knowledge to help suggest hand-eye

coordination activities. When your child is playing, you can bet they are learning, too. Here are a few areas to explore.

Get active — Use sports balls for playtime. You can play catch with your little one or allow them to bounce the ball around as a solo activity. If your child still isn’t a fan, replace the ball with a different item.

Try bubbles, for example. Blow bubbles and see how many your child can pop with a single blow. Keep a tally and challenge your child to beat their score each time they pop a bubble.

Use pen and paper — Is writing boring? Think again! Writing can be a total blast while keeping your little one entertained. They may even want to come back for more writing time later. Just have fun with it!

Puzzles, board games, blocks — Many classic toys and games offer a way for your child to work

on hand-eye coordination skills. It goes to show you that you don’t need fancy or expensive toys to help your child learn and grow. What matters is that they are having fun and learning from the experiences that they have.

Kids with poor hand-eye coordination may avoid certain activities, neglect personal hygiene, struggle academically and miss out on social opportunities such as playing sports with their friends. You may also notice other symptoms such as clumsiness, poor attention, holding objects too close to the eyes and frustration.

Poor hand-eye coordination can be a symptom of conditions like cerebral palsy or developmental delays. Occupational therapy is a recommended go-to for kids with handeye coordination issues. An occupational therapist will assist by assessing your child’s individual skill level.

Sex?Painful

by Dr. Jeanette M. Pilotte, MD, FACOG, Women’s Health and Wellness

Painful sex or dyspareunia is genital pain during or after sexual intercourse. It can be felt externally or internally and is one of the more common gynecological problems.

It can have negative emotional and psychological effects. In addition to the physical pain, couples may suffer from loss of intimacy or experience strain in their relationship.

Factors such as underlying medical conditions or infections can cause painful sex. It’s usually treated by identifying the underlying cause of the pain.

For many menopausal women, that cause is vaginal atrophy or genitourinary syndrome of menopause (GSM).

There are treatment options!

These include hormone replacement therapy, topical creams that when applied correctly can be very beneficial and several nonhormonal treatments.

Some questions we may ask you:

* Where is the pain occurring?

* How often does the pain occur?

* How long have you been having painful intercourse?

* What does the pain feel like?

* What medications are you taking?

* Have you had any prior surgeries in the area?

* Have you been treated for any conditions of the vagina?

Pain during sex can lead to physical discomfort,

emotional distress and loss of intimacy. If having sex hurts you, contact your health care provider. Do not feel embarrassed to discuss your symptoms. Treating the problem can help your sex life, intimacy and confidence. Do not hesitate to discuss your issue; it could change your life!

Heart Failure YOU MAY BE ABLE TO OUTRUN

by Blake Herzog

Clearly, your body’s overall health and strength is vital to ensuring your heart’s health, but a new study hints that strong legs may have an especially strong connection to a strong heart.

Presented to the European Society of Cardiology during its Heart Failure 2023 conference in May, the research done at a Japanese medical school followed nearly 1,000 patients who’d experienced a heart attack between 2007 and 2020 and found those who scored higher on measurements of quadricep strength had a 41% lower risk of developing heart failure after their heart attack.

The participants’ median age was 66, and 81% were men.

The study’s author, Kensuke Ueno at Kitasato University’s Graduate School of Medical Sciences, concluded that quadriceps strength measurement could be used to identify heart attack survivors who need closer surveillance to prevent development of heart failure.

Though more study is required, the results do “suggest that strength

training involving the quadriceps muscles should be recommended for patients who have experienced a heart attack to prevent heart failure.”

The research team was following up on other studies that found a correlation between leg strength and recovery from cardiac events, including one from 2015 that followed patients who’d been treated for coronary artery disease and found those with high

quadriceps strength were less likely to die over the next three to five years from cardiovascular disease or any other cause.

WHAT YOU CAN DO

Your quadriceps, or quads, are a group of five muscles on the front of each of your thighs and takes up the most volume of any muscle group in your body. Quad strength doesn’t happen in a vacuum, so strength training is important to keep

them engaged and growing.

If you’re already a runner you’re heading in the right direction, but everyone, including you, can benefit from exercises that specifically work the quads. Squats and lunges done with bodyweight or carrying light to moderate weights will accelerate their development. Doing leg extensions with a resistance band will challenge them more than almost anything else you throw at them.

ADVANCES IN MANAGING PAIN IN THE

Dental Chair

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

Visiting the dentist is an uncomfortable experience for many. Even the thought can give people extreme anxiety.

Whether it’s psychological or physical reasons, many people hate “going to the dentist,” and probably for good reason! Unfortunately, this important and necessary service called dental care is often neglected because of its association with pain and trauma.

But thanks to advances in modern medicine, dentistry has come a long way and doesn’t hurt as much as it used to. We have several methods to minimize the pain and discomfort.

1. Needle-free numbing for cleaning and other periodontal procedures. Are your gums inflamed or super sensitive to cold? There’s now special shortterm anesthetics developed for the gums that are quick, easy, painless and effective.

2. Laughing gas. Many dental offices use nitrous oxide to help raise your overall threshold for pain. How it works is a small mask is first placed over your nose. The gas is

then gently released and adjusted to your body’s unique chemistry so you can safely breathe in the gas before and during your dental procedure. It works almost immediately and helps ease anxiety and the stress of the procedure, making you more comfortable and relaxed.

3. Topical numbing gels. We can place a jelly-like substance containing key ingredients like benzocaine or lidocaine prior to the injection of local anesthetic to make the actual injection less painful.

4 . Buffered local anesthetic. Besides the injection itself, local anesthesia hurts typically because it is expanding the tissue and is highly acidic. But scientists have discovered that taking a slow approach and buffering the anesthetic with sodium bicarbonate immediately prior to injection greatly reduces the “burning” sensation commonly experienced with nonbuffered anesthetic.

It also helps the patient get numb the first time with greater success,

meaning less waiting to get numb and less time in the dental chair.

L astly, studies have shown that buffered anesthetic significantly reduces post-injection soreness.

A s a dentist, I understand my office is not the favorite place to be. But I work hard to provide my patients with a gentle and as close to pain-free as possible experience. The next time you find yourself at the dentist office, ask them how they can help mitigate your pain so you can have less fear about going to the dentist!

Photo: Laura Zenari

What a PAIN!

by John Murphy, Founder, Make 100 Healthy

It always seems to happen. You’re in a groove and making gains. You’re in a good place mentally and physically. You feel strong and vibrant. And then… you injure yourself and feel pain!

Setbacks are part of the ongoing journey for health and fitness. It’s frustrating to take time off to nurse yourself back to health. It’s a fine balance between giving your body rest and time to heal versus losing the routine that has helped you improve your strength, stamina and wellness.

It’s happened to me more times than I’d like to admit. The pain of a strained back or pulled hamstring can make you feel old and feeble quickly. However, I’ve found that taking a good amount of time to heal has allowed me to come back and function at a top level again.

I’ve regretted rushing back too soon and have re-injured myself. It’s usually worse and more painful. I’ve learned to listen to my body and err on the side of caution.

When you’re in pain, it’s hard to enjoy your day. It’s difficult to do daily activities. It can be a self-fulfilling prophecy because inactivity can make you feel worse.

How can you avoid or reduce pain and injuries while still being active and keeping a challenging fitness program? Here’s a few tips to help reduce pain.

* Always stretch before and after exercise.

* Stay hydrated

* Listen to your body and follow its direction!

* Consider acupuncture, massage and hot tub soaking.

While we can never eliminate pain or injury, we can put our bodies in the best position to stay strong and vibrant by pacing ourselves. One way to reduce pain is to keep moving. Even if you don’t exercise formally, walking helps your muscles, circulation, respiratory system and your brain health.

Many times, we feel pain and tightness. Rather than suffer chronic pain, make the commitment to keep your body in motion. A lazy person will feel more pain than an active person (unless it’s from an injury).

Pain can be a result of a sedentary lifestyle, so take the opportunity to reduce pain by incorporating some of these tips. You will feel better and suffer less pain because of it.

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Health Journey Take Charge of your

Urinary incontinence, low sex drive, loose vaginal walls, vaginal dryness and enlarged labia can be difficult to discuss openly, but they are essential aspects of women’s health.

Urinary incontinence is the unintended leakage of urine, ranging from occasional leaks to complete loss of bladder control. Various factors, including weakened pelvic floor muscles, hormonal changes, childbirth, menopause or certain medical conditions, can cause it.

Feelings of embarrassment, shame and fear of leakage can lead to social withdrawal, reduced physical activity and a decline in overall well-being. Recognize that urinary incontinence is a medical condition.

One solution is RF VTone, a nonsurgical and non-invasive option. RF VTone uses radiofrequency technology to strengthen the pelvic floor muscles, promoting better bladder control and reducing leakage incidents.

The treatment is comfortable, requires no downtime and can be performed in a clinical setting.

Low sex drive, or hypoactive sexual desire disorder (HSDD), is a complex issue. Psychological

factors such as depression, anxiety, past traumas or self-esteem issues can dampen sexual desire. Physical factors like hormonal imbalances, chronic illnesses or medications can decrease libido.

Morpheus8V combines radiofrequency energy with microneedling technology to rejuvenate and stimulate the genital tissues.

Loose vaginal walls can occur due to childbirth, aging and hormonal changes. The consequences include diminished sexual sensation, decreased sexual satisfaction and adverse effects on body image and self-esteem.

FormaV is a noninvasive treatment using radiofrequency technology to tighten and rejuvenate vaginal tissues.

Vaginal dryness can significantly impact a woman’s sexual comfort, satisfaction and well-being.

Causes and symptoms of vaginal dryness:

* Hormonal changes, such as decreased estrogen levels during menopause.

* Medications or medical treatments that affect hormonal balance.

* Breastfeeding and the associated hormonal shifts.

* Emotional and psychological factors, including stress and relationship issues.

Morpheus8V can alleviate dryness, enhance natural lubrication and contribute to a more fulfilling and enjoyable intimate life through collagen stimulation and improved blood flow.

Enlarged labia refers to the excessive or asymmetrical enlargement of the labia minora (inner lips) or labia majora (outer lips) of the vulva. This can be a source of physical discomfort, such as irritation or chafing, especially during physical activities or wearing specific clothing.

It can also lead to selfconsciousness, body image issues and difficulties with sexual intimacy.

FormaV offers several benefits including:

* Reduction in labial size

* Alleviation of physical discomfort

* Nonsurgical and non-invasive

* Boost in self-confidence

WITH Meditation Transcend Pain

by Jion Sommer,

Suffering and happiness are not separate.

When we are in pain we feel the pain and suffering and we believe and accept this to be the way of it. When we are suffering we think that the suffering is now, in this very moment and that

happiness belongs to some other place and time.

When we learn to see and engage with both the presence of suffering and happiness we will go in the direction of enjoying life more.

Here is a Buddhist teaching on the Four Noble Truths:

1 . The First Noble Truth recognizes the existence of suffering, which we tend to deny. Resisting or denying the existence of suffering only increases it. Recognizing suffering is the first step to letting go of the suffering that accompanies chronic pain.

2 . The Second Noble Truth is that the cause of suffering is clinging and attachment, especially to ourselves as real and permanent. When pain flares up we can be very self-identified and go into attachment to self and then to self-pity. In meditation, when we let go of the focus on self and the direct experience of pain and suffering, we will have an immediate relief and spaciousness.

3 . The Third Noble Truth is there is relief from suffering. Focusing on the pain itself, rather than clinging to it as something unique to yourself, leads to the cessation of suffering.

4 . The Fourth Noble Truth is there is freedom from suffering. Working directly with the energy

of physical pain can become your path out of the suffering that accompanies physical pain. By practicing meditation and developing wisdom we can take the journey to freedom from suffering. Try this exercise:

* Focus on the pain and breathe in to it.

* Explore the pain with some curiosity: Where is it? What’s the shape, size, color? Is it hot or cold?

* Notice how it shifts and moves — this is a good reminder of impermanence and that everything changes.

When working with pain directly we are in the present moment most fully. Our thoughts, judgements and resistance are gone and so is the suffering we added to the pain with these thoughts. In that moment we are liberated from our suffering. May All Beings Benefit.

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

“Pain in life is inevitable, but suffering is not.” —Buddha

TO YOUR FEET

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

From your toes to your nose and everything in between, your feet detail the story that lies within each fold and crevice.

How can that be? Well, our feet are the finishing piece to our human body during its knitting process. They hold the nerve endings to what’s happening deep within — kind of like the end piece of a patchwork quilt.

When one area of our body gets tangled up, it shows up in our feet. However, we have the ability to help that area of our feet become untangled.

For example, say your sinuses are super clogged. Did you know their nerves communicate all the way to your toes? The “bulb-part” of your toes (which is the nerve endings to the sinuses) will be puffy, kind of hard and scrunched down onto the pad of the foot (the section directly under the toes is related to lymph). There will be little to no room between the toes and the pad, and there should be a fair amount of room since our toes help our balance.

So, what can you do to

help your sinuses and your toes? Gently pull the pad of the foot down away from the toes, starting just under the great toe, moving toward the tiny toe and repeat until the pad is soft and the toes are free. Not only will your balance improve, so will your sinuses. (No drugs needed; bonus!)

When one or both of our feet hurt, not only is our mode of transportation slowed down, so is our entire body motion.

If you break a toe it causes your balance to be off slightly, causing your gait to adjust accordingly, causing your muscles to react slower to manage this change, causing your body to be in total awareness of how to adapt properly to hold you upright. If that happens, be kind to your feet; allow full and complete healing.

It is a heck of a thing that we use these lovely padded, 10-toed communicators to motor us throughout our day. Walking around on them stimulates communication helping keep the threads untangled.

If you want to feel this

communication, walk barefoot on fine gravel and your nerve endings will react and so will your insides. So pay close attention to feel your body’s response within.

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

FDA APPROVED VTONE FOR URINARY INCONTINENCE/BLADDER LEAKAGE MEDICALLY SUPERVISED RADIO FREQUENCY MICRONEEDLING FOR FACE/BODY EMPOWER MORPHEUS8, VTONE, FORMAV

WELL WOMAN ANNUAL EXAMS & FAMILY PLANNING • MINIMALLY INVASIVE LAPAROSCOPIC SURGERY IN-OFFICE ULTRASOUNDS • INTIMACY SHOTS • EVALUATION AND TREATMENT FOR WOMEN’S HEALTH MONA-LISA TOUCH LASER TREATMENT FOR VAGINAL ATROPHY, AND PAINFUL INTERCOURSE TRUSCULPT ID TREATMENT FOR NON-SURGICAL BODY CONTOURING

928-777-0070 907 Ainsworth Drive | Prescott, AZ 86305

www.drmelindamartin.com

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

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

Using Heat & Ice

THERAPY TO ALLEVIATE YOUR TMJ PAIN

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

You have two temporomandibular joints (TMJs), one on either side of your head. Your TMJs attach your jawbone to your skull and allow it to move up, down, out, in and to the side.

When your TMJs are healthy and strong, you open and close your jaw without pain or difficulty.

However, if you have TMJ disorder, your jaw doesn’t act like a well-oiled hinge.

Instead, it causes such symptoms as:

* Clicking

* Popping

* Getting stuck

* Tinnitus

* Earaches

* Jaw or face pain

* Tooth pain

* Swelling

* Headaches

* Shoulder and neck pain

A first-line treatment is heat and cold therapy to alleviate swelling and pain.

If your jaw is swollen and hurts when you move it, your first DIY remedy — other than rest — should be placing a wrapped ice pack on your jaw. Ice constricts blood vessels, which can reduce the swelling on an injured, throbbing jaw.

Don’t apply ice directly to the skin to avoid burning or blistering. Only apply the ice for about 15 minutes, several times a day. If ice alone doesn’t ease the pain, you can try over-thecounter pain relievers.

Use heat to increase circulation. Heat dilates your blood vessels, which increases circulation to the area. Increased circulation means your tired, painful jaw is flooded with oxygen and nutrients needed to function at its best.

You can place a heating pad to your jaw and, just like with ice, make sure you wrap it with a towel. Limit use to about 15 to 20 minutes. The heat can relax the muscles and other soft tissues that operate your TMJ.

Many cases of TMJ disorder

are an unconscious response to stress. In these cases, you may clench your jaw or grind your teeth, habits that fatigue your TMJ and endanger the health of your teeth.

Alternate cold and heat for best results.

Still, you don’t want to spend your life switching from cold compresses to hot ones. Ideally, address your TMJ pain at its source.

Many cases start because of an unconscious habit called bruxism. If you engage in bruxism, you clench your jaw and grind your teeth at night.

Sometimes, bruxism is the sign of a further condition, a potentially dangerous sleep breathing disorder called sleep apnea.

Find out what’s causing your TMJ pain, and get the treatment you need.

Emotional Eating HOW TO AVOID

by Valerie Demetros

Cake solves everything because stressed spelled backwards is dessert.

“You can’t buy happiness, but you can buy ice cream and that’s kind of the same thing.”

We've heard them all, and sometimes even those sayings above can be comforting. But there is a difference between comforting yourself with a bit of dessert and emotional eating that derails your wellness goals.

Emotional eating often comes from a trigger or event that causes you to turn to food as a source of comfort, causing distress after the fact.

If you’re worried that your stress eating may be getting out of hand, the first thing to do is pay attention. Take note of whether you are truly hungry or just want to eat, and how your day or thoughts are impacting how much and what you’re eating. Try to identify what is driving the behavior.

Be gentle with yourself. You’re allowed to experience stress, anger, fear, etc.

Here are a few ideas to intercept the desire to grab that doughnut or cookie when stressed.

DRINK WATER

It’s the oldest trick in the book, but drinking a full glass of water can help. Most people don’t drink

enough water anyway and dehydration can feel like hunger. Flavor your water with fruit if you need a treat.

JOURNAL

Grab a notepad and write things down. Write in bullet points what is stressing you out and why. This can clarify where the stress is coming from and can give you perspective.

BREW TEA

Just the actions of making a cup of tea can calm your nerves. And choose a soothing tea like peppermint or chamomile to increase the effects. Close your eyes, breathe in the aroma and feel your shoulders loosen and your breathing relax.

TAKE A WALK

When the urge to eat out of stress attacks, head outside and go for a walk or run. Exercise releases endorphins that can stimulate relaxation, help you sleep better — and the fresh air is a natural stress reducer. As an added bonus, the snacks are back at home.

If you can’t go for a walk, try doing planks or jumping jacks to get your heart rate up and endorphins pumping.

THINK IT OVER

Research shows that the pleasure you get from

eating comfort foods lasts only three minutes.

Keep that in mind and ask yourself if it’s really worth it. Also, ask yourself if you are actually hungry or just bored, sad or upset.

STOCK YOUR CABINETS

If you know you will be snacking at some point, make sure you have lowcalorie finger foods on hand like baby carrots, string cheese or celery. Crunching on celery doesn’t take the place of crunching on chips, but it can be satisfying and a good substitute.

TREAT YOURSELF

If chocolate is your comfort food, get a small amount of quality chocolate and limit your intake. Make it a special treat just for these moments. Just remember to stick to your limit.

EAT REGULARLY

Try not to skip meals, making you hungrier and easily emotional. Skipping meals can lower your blood sugar and make you “hangry,” leading to bad choices.

EAT AT THE TABLE

Eating in front of the TV can cause you to overeat. If you decide to snack, give yourself a certain amount and stick to it, then sit and eat.

Reduce Inflammation

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

One of the hallmark signs of chronic inflammation is pain. Pain can be centralized in one location or spread out throughout the body, and its intensity can vary from dull to debilitating, which can greatly reduce one’s quality of life.

Chronic inflammation can be impacted by several factors such as:

HYDRATION

Inadequate fluid intake can lead to dehydration that in turn can cause headaches and muscle cramps.

In addition, a considerable amount of toxins stored in the body can lead to increased inflammation. Adequate hydration can help the body to eliminate such toxins via urine, feces, sweat and your breath.

The rule of thumb is to consume about half of your body weight in fluids daily, preferably as noncaloric or lowcaloric beverages such as water, coconut water/ milk, unsweetened iced tea and herbal teas, and also by eating water-rich foods such as lettuce, cucumbers, watermelon or zucchini.

TO REDUCE PAIN

FOOD ALLERGIES, FOOD SENSITIVITIES

Food allergies usually revolve around eight typical foods (wheat/gluten, peanuts, tree nuts, fish, shellfish, soy, dairy products and eggs), and they can lead to adverse reactions including pain, shock and loss of consciousness.

Food sensitivities can develop when consuming any food, depending on the individual. The symptoms may start after one single or repeated exposures, and it may take up to three days before they become noticeable.

Common symptoms include headaches, migraines, joint pain, bloating, stomach pain, heartburn, diarrhea or constipation, etc.

So, it is recommended to look at different foods and explore how they may be affecting you, as part of your pain management protocol.

FOODS

After ruling out food allergies/sensitivities, you may also want to look at certain inflammatory foods that could be adding to your pain level such as nightshades, gouttriggering foods, trans fats, saturated fats (when consumed in excess), sugar, oxidized oils and refined carbohydrates.

Additionally, you may want to read food labels to avoid MSG while reducing your alcohol intake.

EXPOSURE TO TOXINS

Toxins are in our environment: water, food, skin care products, air, soil, etc. So, it is advisable to take certain precautions by eating organic foods as much as possible, having an air/water filter installed in your home, reading labels to identify toxic ingredients and avoid eating burnt foods to lessen your toxic load.

BeetJuice

TURNS YOU INTO A FITNESS DEMON

Beet juice’s nutrient-packed power has gotten a huge reputation boost among athletes over the last decade or so, to the point where you could be forgiven if you think that if you drink it three times, it turns you into an insanely wild, untamable fitness beast along the lines of Michael Keaton’s Beetlejuice maniac.

While that isn’t exactly what happens, research has shown beet juice can rev up your performance and endurance during physical activity while also reducing blood pressure and doing much more. Here are just a few of the reasons you should look at incorporating beet juice into your routine:

* Athletic performance and endurance — Beets contain nitric oxide, which improves your circulation and respiratory systems’ ability to supply the oxygen your muscles need to function

efficiently as you exercise. It stimulates the relaxation of blood vessels (which also lowers blood pressure) and boosts oxygen flow and absorption within your muscles. Its benefit to performance has been shown for people undertaking numerous types of aerobic activity, and the nitrates are believed to also boost endurance by allowing more efficient oxygen use.

* Source of essential nutrients — Beets have a load of other nutrients your body needs to function correctly,

with potassium, iron, magnesium, manganese, sodium, zinc, copper and selenium among them. These bring a host of other benefits to your body from supporting immune health to strengthening bones and muscles. They also contain folate, which those of childbearing age are encouraged to consume as it can prevent severe birth defects.

* May prevent cancer, dementia and other diseases — Nitrates like those in beet juice have been linked to improved

oxygen flow to the brain’s frontal lobe in people in the early stages of dementia, which may improve cognition and behavior. Beets also contain betalains, which have been shown to prevent cancer cells from growing in laboratory studies.

Juicing beets is believed to preserve more of their nutrients than cooking them, although it does strip out their fiber and protein. You can drink it straight, add it to smoothies or try a powdered supplement.

Grandma Knew aPART 1 Thing or Two,

by Vickie Johnston, Owner and Founder, H2O Health

Grandma had all kinds of natural home remedies for common problems like colds, cough, sore throats, muscle aches and more.

Try turning to grandma as the first line of defense. She favored:

1. Vicks. Grandma put this on our feet, chest, back and even up our nose.

2. Heating pad or ice pack. Use for stiffness and soreness

3. Vaporizer. They have been known to aid in better sleep and help keep skin moist.

4. Chemical-free lotions, body butters. Many are enriched with vitamins and minerals, aiding cells in skin rejuvenation, rebuilding.

5. Cod liver oil. This helps the plumbing system move, if you know what I mean. Grandma thought a dose a day was good for everything!

6. Coconut oil. This oil is an antimicrobial, natural antibiotic; provides healthy fat for the brain.

7. Onions. This veggie draws poisons out; great for detoxing the body. Draws bacteria out of the air — just a cut raw onion, set in the room, let it do its thing.

8. Thyme. This herb contains thymol, which is known to be antiseptic, antibiotic and antiviral. Before the advent of antibiotics, it was mashed and used to medicate bandages.

9. Baking soda. This product aids acid reflux, upset tummy and digestion to name a few benefits. A 1/8 teaspoon in a glass of water, may be helpful with stiff joints and soreness.

10. Black cohosh. This has been known to have a hormone balancing effect on some women.

11. Cranberry. Long been used for its ability to help the urinary tract.

12. Elderberry. This saved me from many a prolonged illness as a kid. The cure-all has a high antioxidant count that wipes out most colds, flu and other respiratory ailments.

13. Pineapple. Pineapple was originally used because of its rich bromine core and is used today in many pain relievers.

14. Nettle and goldenrod. Nettles were and still are especially good for hay fever. They are filled with vitamins, minerals and antioxidants. Goldenrod gets a bad rap; it does not cause hay fever.

15. Echinacea. The purple cone flower contains berberine and other alkaloids. Great for immune system support.

16. Ginger, mint. An antinausea remedy.

Disclaimer: This information is for educational purposes only and does not substitute, professional, medical advice with health care professionals.

Yavapai Medicinal Plants WITH

Herbal Uses

by Ken Lain, The Mountain Gardener, Watters Garden Center

Pioneers were resourceful, worked hard and figured out how to work with the land, including its healing powers. Much of this knowledge came from those before and the indigenous people who knew the land well.

These medicinal plants were used by Yavapai County founders.

Agave has thick leaves clustered that resemble a giant artichoke; referred to as the Century Plant because it blooms once every century. The tall flower stalk is high in sugar; leaves are full of fiber. Flower stalks can be eaten raw or cooked. The plant offers antibiotic, antiviral and healthy fungicidal properties.

Barrel cactus is a short, round plant. Flowers and fruit are both edible. The fruit lacks needles and can be consumed raw from the plant, seed and all.

A TV myth is that water can be extracted from barrel cactus for emergencies, which is invalid. Barrels are tough to open. When successful, they are known to

cause diarrhea, so not a good emergency water source. Carry a bottle.

Mahonia is often referred to as Oregon grape holly. The bright gold flowers of spring form dark “sweet tart” berries in midsummer. The grapes are eaten fresh and made into preserves. The roots are used for liver, gastrointestinal and microbial issues.

Manzanita is the Spanish word for “small apples” and describes the fruit flavor. However, it is mealy and contains an abundance of seeds. They can be eaten raw. The best use is as a manzanita jelly. Tea made from its leaves was used to cure urinary tract infections.

Prickly pear cactus is easily identified with its flat pads and oval-shaped fruits. The flowers and pads are edible when young and tender. The fruit is ripe when deep red.

Prickly pear has some medicinal properties by balancing blood sugar. Its pulp and juice soothe the digestive tract, and the inside of the pads heal burns, wounds, or inflamed skin when applied topically.

Serviceberry trees are found throughout the ponderosa pines, providing summer berries. Tea from its leaves is not drinkable but was used as a wash for bruises, stings and insect bites.

Silk tassel is used as a pain reliever and antispasmodic for cramps. The Mohave

and Kawaiisu Indians use it for stomach cramps and diarrhea. Each is a stunning landscape plant — they are easy to grow and create a lowmaintenance landscape.

FIGHT Break PREMATURE AGING

It’s been estimated that up to 75% of the factors that determine how well and how quickly we age come from diet and lifestyle choices versus our genes, with one study putting that number at 90%.

Smoking and excessive drinking aren’t the only habits that can set you up for too many years of your life spent worrying about your health and appearance. Consider these other risky habits:

* An unhealthy diet

— Too much sugar, salt, red meat, refined carbs, processed ingredients and other damaging foods spur inflammation, higher glucose levels, weight gain and other problems that spur heart disease, diabetes and other conditions which lead to more rapid aging.

* Not moving enough

— Sitting down for much of the day can

THESE HABITS TO

be damaging even if you stay active the rest of your time. Break up sedentary activities by getting up to walk or stretch every 30 minutes or so, and also remember to fit more vigorous activity into your day.

* Too much time in the sun — The harm UV rays inflict on your skin is well documented in terms of promoting wrinkles, age spots and other hallmarks of aging. It doesn’t

stop there, with one in five Americans being diagnosed with skin cancer before age 70.

* Excessive stress — This may not feel like a “habit” so much as a hazard of living, working and having relationships with people in the 2020s, but there are things you can do to reduce stress’ impact on your mental and physical health: mediate, journal, stretch, listen to music, set boundaries and breathe.

* Insufficient sleep — Not getting seven to nine hours of sleep every night affects our heart, brain, immune system, digestion and by extension, everything else. We’re at higher risk for sleep disorders as we get older, which makes it even more important to prioritize our sleep hygiene and do whatever else we can to improve it.

Getting older is a natural process and far better than the alternative, but you don’t want to do anything to accelerate the aging process so you look and feel older than you need to.

Journaling Journey Prompts

1.What has been my biggest success?

2.What has been my biggest failure?

3.How do I feel when I’m alone? Why?

4.Where do I see myself in six months? Five years?

5.What am I passionate about?

6.What am I afraid of doing?

7.When do I feel the most relaxed?

8.What changes can I make to be the healthiest person I can be?

9.If I could easily switch to a new career, what would it be?

TO START YOUR

10.What is the most interesting thing about me?

11.What am I going to do this month to get closer to my dreams?

12.What big risk would I take today if I had no fear of the consequences?

13.What is the biggest dream of my life, and what steps can I take to move toward it?

14.How do I know when I’m taking care of my mind, body and soul?

15.What am I struggling to get over?

16.If my life were perfect, what would I look like?

17.What was my most peaceful moment this week?

18.Do I trust my own instincts? Why or why not?

19.What is a secret I have that no one else knows?

20.What surprises me most about the way my life has turned out?

21.What’s the best compliment I’ve ever received?

22.Who do I need to forgive, and why?

23.What do I feel grateful for today?

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

1-2 lbs Chopped chuck

4 tbs Oil or butter

1/4 cup Flour

1 Onion

4 stalks Celery

4 lg Carrots

3 med Potatoes

1 cup Tomatoes

4 cups Beef broth or stock

2 tbs Apple cider vinegar

2 cups Water

2 tsp Black pepper

Pink salt (to taste)

Hearty Beef Stew

QUICK by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

Stews tell the story of their regions because they are concocted from local vegetables and meat availability. The earliest evidence of stew was noted during Japan’s Jomon period, 14,000 to 500 B.C. This dish works magic on the least tender cuts of meat — they become juicy and tender with slow moist heat. Lean meats actually can become dry using this method.

1

Heat a large, deep pot pot with oil.

2In a bowl, combine flour, salt and pepper.

3Dry meat, coat with flour mixture and add to pan. This may need to be done in two batches.

4Cook on medium-high heat until browned.

Remove all meat, then use vinegar and water to deglaze bottom of pot.

5Add back in the beef, pour and stir in broth,

then bring to a boil. Let simmer for 90 minutes, stirring occasionally.

6

Once meat is tender, add carrots, onion, potatoes, tomatoes and celery. Let simmer another 30 minutes.

7If broth needs more thickening after 30 minutes, combine 1 tablespoon flour with 1 tablespoon butter. Drop mixture into broth, let melt, then enjoy.

Serves 4-5 | Time to Table 2 hrs, 30 mins

Cornbread

This low-carb take on a Southern classic relies on the secret ingredient — sweet corn extract. Don’t skip it. You can find it in specialty stores or online, and it’s worth the effort.

Now your soup can be paired with cornbread in a great way.

2 ½ cups Blanched almond flour

½ tbs Baking powder

1/6 cup Monk fruit allulose blend (add 2 tbs if you like your cornbread sweet)

½ tsp Sea salt

1/3 cup Unsalted butter (melted)

1/3 cup Unsweetened almond milk

3 large Eggs

½-1 tbs Sweet corn extract

1Preheat the oven to 400˚F. 2Grease a 10-inch cast iron skillet and set aside.

3In a large bowl, stir flour, baking powder, sweetener and sea salt.

4Mix in butter, almond milk and eggs until smooth,

then stir in sweet corn extract.

5Pour batter into the skillet and smooth the top with a spatula. Sprinkle with a bit of sea salt.

6Bake 35 to 40 minutes, until a toothpick comes out clean and the top is golden brown.

Serves 6-8 | Time to Table 40 mins

1 ½ lbs Boneless skinless chicken breasts (pound to 1/2” thickness)

¼ tsp Sea salt and black pepper, each

3 tbs Blanched almond flour

2 tbs Tapioca flour

3 tbs Ghee

4 med Garlic cloves, minced

1 sm Onion, chopped

1 cup Chicken bone broth

1 lg Lemon, juiced

1/3 cup Coconut cream, unsweetened

¼ cup Capers

Lemon Chicken Picatta

This one-skillet meal couldn’t be easier. It’s a perfect weeknight dinner that’s gluten free, paleo and keto. Serve over sautéed cauliflower rice or spiralized veggies. And everyone will want the leftovers for lunch the next day — if there are any.

1Pound chicken breast to 1/2” thickness. Season with sea salt and pepper on both sides.

2Heat a large skillet over medium-high heat.

3In a shallow bowl, mix almond flour and tapioca.

4Lightly dredge chicken breasts in the flour mixture and shake off excess.

5Add 2 tablespoons of the ghee to the skillet and add chicken to skillet.

6When the outside is golden brown and chicken is cooked through, remove from pan and set aside.

7Lower heat to medium low and add 1 tablespoon of oil to pan. Then add onions and cook until translucent.

8Add garlic and cook another minute until softened.

9Add the broth and lemon juice, raise the heat to medium and bring to a boil, stirring occasionally.

10Cook for 3 minutes, then stir in coconut cream. Cook another minute, then stir in capers.

11Add the chicken back to skillet, lower the heat and cook 1 minute. Serve over sautéed cauliflower rice or veggie noodles.

Serves 6 | Time to Table 30 mins

Stuffed Sweet Potatoes

These twice-baked sweet potatoes not only are vegan and gluten free, but they make a wonderful meal all by themselves. Add them to a Thanksgiving table for a treat. Feel free to modify however you like to make them savory or sweet. Add nuts, fruit or cauliflower rice instead of brown rice.

4 med Sweet potatoes

1 med Onion, diced

2 tbs Grape seed oil, olive oil or avocado oil

1/2 med Red bell pepper, chopped

1/2 cup Brown rice, uncooked

1/2 cup Dried cranberries

2 tbs Parsley, chopped

4 tbs Olive oil

3 tbs Balsamic vinegar

2 lg Garlic cloves, minced

2 tbs Maple syrup

1 tsp Mustard

½ tsp Salt and pepper, each

1Preheat the oven to 400°.

2

On a baking tray lined with parchment paper, place sweet potatoes and poke a few holes in each potato.

3Bake 45 minutes to 1 hour until soft.

4

While potatoes cook, prepare rice and cool.

7In a small container add oil, vinegar, garlic, maple syrup, salt and pepper and mix.

8Pour half the glaze into rice mixture and season to taste.

5

In a sauté pan, add 2 tablespoons olive oil and onions over medium heat for 6 minutes until onions are soft.

9Remove sweet potatoes from the oven and let them cool for 15 minutes. Cut potatoes in half and carefully scoop out the pulp into a large bowl. Leave a thin layer in the skin.

6

To the pan, add peppers, cranberries and rice. Stir to combine and cook for 2 minutes, then remove from heat.

10Add pulp into the rice mixture and stir together. Then scoop mixture evenly into potato skins.

11Warm potatoes in the oven for about 10 minutes. Drizzle glaze over the top and serve.

Serves 4-6 | Time to Table 1 hr, 20 mins

Slow Cooker Butter Chicken

This rich and creamy butter chicken has authentic Indian flavor but needs very little prep time. Since it’s basically cooking itself, it’s hard to believe the depth of flavor. Prepare this for friends and impress them with your international cooking skills. Find garam masala in most stores or online.

4 med Boneless, skinless chicken breasts

1 tbsp Coconut oil

1 small Onion, diced

1 tbsp Fresh ginger, minced

1 ½ tbsp Curry powder

5 cloves Garlic, minced

1 tbsp Garam masala

1 ½ tsp Chili powder

1 tsp Kosher salt

1 6-oz. can Tomato paste

4 cups Cauliflower florets (about ½ large head)

1 14-oz. can Tomato sauce

2 tbsp Butter

½ cup Coconut milk (full fat)

½ cup Plain Greek yogurt

1

In a nonstick skillet, heat coconut oil over medium heat. Once hot, add onion and cook about 6 minutes until softened.

2Add ginger, garlic, curry, garam masala, chili powder, salt and tomato paste. Cook just 30 seconds, then transfer to a 6-quart or larger slow cooker.

3Place chicken on top of onions.

4Mix cauliflower and tomato sauce in a large bowl, then pour over chicken. Scatter butter on top.

5Cover and cook on high for 2 hours or low 5 to 6 hours, until chicken is cooked through and 165°F. Cooking

time varies based on your slow cooker, so check early.

6When the chicken is done, remove it and let cool.

7Stir cauliflower and onions in the pot, cover the slow cooker and cook on high for about 30 minutes until cauliflower is tender. Check frequently.

8Cut chicken into bitesize pieces and return to pot. Turn off heat and stir in coconut milk. Once mixture is cooled a bit, mix in Greek yogurt (too early and it may curdle).

9

Serve with rice, quinoa or warm naan bread. Enjoy.

VEGETARIAN

Mexican Rice

Casserole

This one-skillet meal is a simple option for dinner that’s gluten free. Change it up and add avocado and your favorite vegetables. Replace green chilis with jalapeños if you like a bit more spice.

1 sm Red onion, diced

1 tbs Olive oil

2 tsp Cumin

1 tsp Chili powder

1 tsp Smoked paprika

½ tsp Salt and pepper, each

1 tsp Dried oregano

1 med Red bell pepper, diced

1 med Zucchini, chopped

1 4-oz. can Diced green chilies, drained

1 15-oz. can Black beans, drained and rinsed

1 cup Corn (fresh or frozen)

12 oz. Salsa

1 ½ cups Cooked brown rice

½ cup Monterey Jack cheese, shredded

¼ cup Cheddar cheese, shredded

1Heat a large skillet over medium heat and add onion. Cook for 3 minutes.

2Add cumin, chili powder, paprika, salt, pepper and oregano and stir. Cook for 3 minutes.

3Add red pepper, zucchini, green chilies and stir. Cook for another 6 to 7 minutes then add beans, corn, salsa

and rice. Stir to combine

4Turn the oven to broil.

Top mixture in skillet with shredded cheese and place in the oven for about 3 minutes until cheese is golden and melted.

5

Serve warm topped with avocado, sour cream or tortilla chips.

Serves 4-5 | Time to Table 25 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 3080 North Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314

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

| 928.776.8251

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

| 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

John Murphy

FOUNDER, MAKE 100 HEALTHY

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

It’s a combination of physical fitness, mental and spiritual balance. It’s staying active and engaged. It’s about starting each day with an attitude of gratitude.

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

I’m a morning bird with my fitness regimen. I work out with my trainer at 7 a.m. every Tuesday morning.

I go to the gym three to four times a week and combine weights, cardio and stretching. I swim 10 to 15 minutes, followed by a hot tub soak and then a 10 to 15 minute steam shower.

It’s the foundation of the rest of my day.

WHAT IS YOUR BEST HEALTH/WELLNESS TIP?

To always put your health first. To keep moving and staying consistent in your habits, including what you eat. Slow and steady wins the race!

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

I started Make 100 Healthy to set a goal to live to 100 years or more with health and vitality. But it doesn’t happen by accident. That’s why I’m proud to lead the Prescott Food Forest @ B Organic Farm.

We teach the full eco system of growing, harvesting and eating real, nutrient dense food. After all, you are what you eat.

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.

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