Prescott Healthy Living - VOL. 4, NO. 10

WHAT’S LURKING IN Y UR WATER?

Make

Our hormones regulate our metabolism, growth and development, sleep-wake cycle, sexual and reproductive health, mood and critical internal factors including blood pressure, blood sugar and electrolyte levels. Our bodies produce at least 50 different hormones from more than a dozen glands and organs.

With such a diverse range of sources and functions, it’s difficult to make generalizations about them.

We do know that maintaining our overall health through a nutritious diet, regular exercise, stress management, getting enough sleep and managing any chronic illnesses we have helps our endocrine (hormonal) system function correctly. This may prevent conditions such as benign or cancerous tumors that boost hormone production to unhealthy levels.

We can also check our overall hormone levels or zero in on the ones we’re concerned about, such as insulin, estrogen or testosterone.

But it’s probably most important to be tuned into our own bodies and know when something’s off about how we feel, look or respond to the world around us. Learning how to decipher the signals your body is sending you is your best first line of defense.

Be well,

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

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SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

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EDITORIAL

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Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

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

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

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

LocalHEALTH

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

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

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.

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Jodi Gilray-Szostak

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

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

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.

Jamaal McCoy

Owner of Fit Body Boot Camp, Vibes Juice Bar, Barbudos Mexican Grill & Cantina and Nana’s Cafe, as well as general manager of Findlay Toyota Jamaal McCoy is a workout enthusiast, community leader and owner of many businesses as well as an inspirational speaker who works with youth. He has lived in the Prescott area since 2017 with his wife Rhona and daughter Naya.

John Murphy

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

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

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

ENTHUSIASTS

Dr. 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.

Dr. Dana Rockey

DMD, Owner, Prescott Sleep Solutions

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

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

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

Jion Sommer

Plant-based Nutrition

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

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

Loree Walden

Marketing Manager, Yavapai Humane Society

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

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Bailey Zygutis

Nutritionist and Personal Trainer, 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.

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.

Take Natural Steps

TO BALANCE YOUR HORMONES

by Blake Herzog

Hormones are crucial chemicals released into your bloodstream from several sites within your body that regulate how organs function and affect nearly every aspect of your health.

Their over- or underproduction is related to many symptoms and conditions and can result from biological processes like puberty and menopause, genetics, diseases, medications, environmental factors and other causes.

Women are more predisposed to hormonal imbalances because they experience more fluctuations throughout their lives, but they affect many men as well.

Scores of prescription medications have been developed to address many of these illnesses and effects. Following healthy lifestyle habits including the ones below may reduce or eliminate your need to rely on them.

Dietary changes — Four aspects of a healthy diet are particularly important to hormone health.

Consuming protein triggers production of protein-derived peptide hormones, which regulate metabolism, reproduction and other functions. Highfiber diets stimulate the release of hormones linked to feelings of satiety.

Reducing sugar intake lowers the risk of insulin resistance and disruptions of the gut microbiome, which lead to hormonal imbalance. Eating healthy fats including omega-3 fatty acids and mediumchain triglycerides also improve insulin sensitivity.

Weight management — Obesity has been strongly linked to insulin resistance, hypogonadism (reduced output of reproductive hormones from the ovaries and testes) and decreases in leptin, which regulates appetite and energy balance so we don’t crave more food

when we don’t need the energy boost it provides.

Keeping your weight in a healthy range is important since low weight has also been associated with reduced output of reproductive hormones.

Consistent exercise — Physical movement benefits hormone health by increasing blood and hormone circulation, improving the sensitivity of cells’ hormone receptors so they can carry out their functions and lowering resistance to insulin.

All forms of exercise contribute to a healthy hormonal balance; those believed to be especially effective include high-intensity interval training (HIIT), strength training and walking.

Stress reduction —

Chronic stress leads to chronic exposure to cortisol, which triggers many reactions that can be useful during the immediate response to a stressor but

contribute to overeating, insulin resistance and ultimately to obesity or cardiovascular disease.

If you don’t have much control over the situations causing your stress, try adding something healthy like yoga, tai chi, meditation, vigorous exercise, listening to music or journaling.

Prioritizing sleep — This applies to sleep quality as well as quantity.

The release of most hormones is tied to your circadian rhythm, so disrupted and inadequate sleep can lead to numerous imbalances starting with cortisol, the “stress” hormone that also plays a key role in triggering the release of other hormones.

Too little sleep can spike your appetite and reduce your immunity while too much of it can lead to reduced metabolism and fatigue, so work to keep it between seven and nine hours per night.

ESTROGEN BENEFITS

YOUR POSTMENOPAUSAL BRAIN

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

We think of estradiol as mainly a reproductive hormone, necessary for female reproductive processes and potentially problematic in its loss during perimenopause. However, this hormone has several functions including protective effects for the bones, cardiovascular system and the brain.

I think most everyone is aware of the benefits for the symptoms and for bones and skin, but not everyone is aware of the significant effect estrogen has on the brain.

During the transition to menopause, women may experience sleeplessness, mood changes, depression, weight gain, joint pain, vaginal dryness and pain during sex, among other symptoms.

Bone loss accelerates during perimenopause. And in women who have a genetic risk for Alzheimer’s disease, the first plaques are thought to form in the brain around this time.

Risk of dementia is higher in women: approximately

70% of Alzheimer disease patients are women. The estrogen decline during menopause is emerging as the main basis for the higher prevalence in females.

Estrogen receptors are expressed throughout the brain, with estrogen regulating multiple processes: increased cerebral blood flow, antiinflammatory effects, promoting neuronal synapse activity — increasing levels of neurotransmitters and receptors, and exerting both neuroprotective and neurotrophic effects on tissues in the brain.

Estrogen has been shown to confer neuroprotective effects against oxidative stress, ischemic damage, and the damage caused by amyloid protein, which is involved in the pathogenesis of Alzheimer’s disease. This

hormone also promotes the growth and repair of neurons and stimulates the production of nerve growth factors.

Through these various mechanisms, estrogen has a large influence on emotions, mood and cognitive function, all of which may be affected during menopause, which is when estrogen levels start to decline.

I strongly encourage consideration and education about hormone replacement therapy. Your benefits may include an overall improved sense of well-being, improved cognitive function and a reduced risk of Alzheimer’s disease.

Ways to Activate your Love Hormone

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

Ox ytocin is a hormone produced in the hypothalamus and released into the bloodstream by the pituitary gland. It often is referred to as the love hormone, cuddle hormone and the bonding hormone.

Hugging, kissing, cuddling and sexual intimacy can all generate its production, which can strengthen bonds.

This is the hormone that makes your heart melt when you see kittens, puppies and babies. Researchers administered oxytocin to 16 different breeds of adult dogs and watched their “bonding” behavior increase like sniffing, nudging, licking and playing. This may someday be useful in helping abused dogs trust their new, loving owners.

Simple ways to increase oxytocin:

Music: Listening to music improves your mood, focus and motivation. It also improves the ability to create social bonds. You can feel the connection when everyone sings their

favorite song together at a concert or when we are belting out our favorite tunes on a good road trip with family or friends.

Cooking, eating healthy food together: Research on chimpanzees suggests sharing food can increase oxytocin. Preparing a meal with friends or a partner provides enjoyment in addition to nourishment. The act of eating itself can produce pleasure and trigger oxytocin release.

Meditation: Metta (loving kindness) meditation involves directing thoughts of love, kindness and compassion toward someone in your life and sending thoughts of peace and wellness toward them. When focusing on someone we love and generating loving kindness we increase our own oxytocin.

Hugging or cuddling: Hugs, hand-holding and cuddling all increase your love hormone. So take a few moments for a good, long hug with your partner, child or your pet.

Thich Nhat Hanh taught a beautiful hugging meditation where while hugging, you breathe consciously (I suggest 3 breath cycles) and hug with all your heart, body and spirit. While you hold the other person, you both become present with the breath, they become real and you also become real.

You can say silently something like this:

Breathing in, my loved one is in my arms. Breathing out, I am so happy.

Breathing in, they are alive. Breathing out, it is so precious to be alive together.

Breathing in, it is so wonderful to have them in my arms. Breathing out, I am very happy. May all Beings Benefit.

Hormones:

THERE IS SO MUCH TO KNOW

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

The human body is interesting to me. Everything within it is interconnected. We talk about weight gain and tend to dwell on “insulin resistance,” when there are many hormones affecting hunger and weight gain. The ones most discussed with hunger are leptin, ghrelin and insulin. But there are others, even our sex hormones; estrogen, progesterone and testosterone.

Let’s start with “insulin resistance.” It’s all over television that it causes weight gain. Insulin

is a peptide hormone produced mostly in the pancreas. The simplest way to describe it, is it aids in bringing blood sugar back down after we ingest food.

Insulin decides how much fat to store and how much to convert for energy expenditure. One way to combat “insulin resistance” is to focus on regular exercise, a healthy diet and better sleep habits.

Ghrelin is a hormone produced by the gastrointestinal tract, and is often called a “hunger hormone” because it increases the drive to eat. Ghrelin is the opposite of leptin.

Leptin is a protein hormone predominantly made by adipose cells, and it aids in regulating long-term energy balance. Leptin signals the body that it has enough food and says “stop eating.” It has been said that eating fast and excessively can override leptin.

H ow do the sex hormones affect hunger and weight gain?

Testosterone helps burn fat, strengthen bones and build muscles. But due to age or stress, testosterone

levels can be reduced. This decreases muscle mass in turn, decreasing fat burning and can add to weight gain as we age.

D uring perimenopause, the first hormone that decreases is usually progesterone. This can lead to estrogen dominance, a common symptom of which is weight. Having progesterone too low in comparison to estrogen may result in increased insulin, increased belly fat and a decreased metabolism. It can drop due to stress or menopause.

B oth low and high levels of estrogen can lead to weight gain. High levels stress the cells that produce insulin. This makes our body insulin resistant and leads to high glucose levels, which in turn lead to weight gain.

A couple of ways to keep estrogen levels in balance include avoiding alcohol consumption, eating processed meat and working out regularly. Also, eating fresh fruits and vegetables can help maintain estrogen levels.

by Valerie Demetros

Benefits of TrainingZONE 2

Zone 2 training is one of the most important, and underrated, training forms.

E xperts define zone 2 as keeping your heart rate between about 70% and 80% of its maximum, meaning it’s an easier run in which you can maintain a conversation.

Your body depends on adenosine triphosphate (ATP), the molecules in your body that give you energy. What you eat also gives your body the fuel to create ATP. Further, you create more ATP as you exercise.

Which type of fuel your body uses is determined by which heart-rate zone you’re in.

Sports scientists classified the six heart-rate zones and which energy sources they use. For reference, zone 1 is scrolling Instagram while sitting and zone 6 is an all-out sprint.

Zones 1 and 2 use fat and oxygen for energy. Zone 3 uses fat and carbohydrates while zones 4 and 5 use just carbohydrates. Finally, zone 6 uses mainly carbohydrates and creatine phosphate.

Since zone 2 training uses fat (and some oxygen) as its energy source, this is why it doesn’t feel as hard as zone 3 or above.

Usually spin classes, HIIT workouts and runs are done above zone 2. But even though it doesn’t feel hard enough, you could be missing out on some great benefits.

Working out in zone 2 can improve your aerobic base. Improving your ability to exercise with a lowered heart rate without going up a zone can increase your capacity to work at higher intensities by making your cardiovascular system stronger.

This enables you to take on more training load because you’ll have a stronger aerobic capacity, making the harder workouts feel easier.

Zone 2 workouts also increase your mitochondrial function and density. Mitochondria are the generator of your cells, producing chemical energy using oxygen.

The healthier your mitochondria the better. Mitochondrial dysfunction is seen in people with heart disease, dementia, Type 2 diabetes, metabolic syndrome, cancer and obesity. Mitochondrial dysfunction also is a root cause of insulin resistance.

Zone 2 training increases the number of mitochondria you have and how efficiently they work by stimulating the production of oxygen. If you surpass zone 2 and

train harder, your body starts to use carbs to create adenosine triphosphate.

By working different energy systems in your body through a variety of heart rate zones, your body becomes more adept at switching between these fuel sources. With zone 2 training, your body becomes more familiar with burning fat for energy.

Another important benefit of zone 2 training is that it lowers your resting heart rate.

This means your body manages higher intensities easier. And with a larger aerobic capacity, you are better able to flush out lactic acid, which builds up in your muscles and causes DOMS (delayed onset muscle soreness).

This means you can go again earlier and push consecutive sets of training harder.

HIT THE WALL

FOR SOME

Great Pilates Action

Pilates is renowned for building core strength, improving posture, boosting flexibility and many other benefits, but its common reliance on the reformer — a costly self-propelled machine with a rolling base, platforms and handles to provide resistance — has fueled the rising popularity of mat-based Pilates.

This can deliver the basic benefits Pilates is known for but includes a limited number of movements, can require resistance bands and other equipment, and offers less stability for anyone who needs it.

Enter wall Pilates, which uses a wall to simulate some of the benefits of the reformer. No equipment is required, though a Pilates or yoga mat can be helpful for support and comfort.

Here are a few exercises to try as you explore this latest Pilates wrinkle.

THE HUNDRED

This is one of the most basic and hardest moves to execute in Pilates. Using a wall for stability will make it easier to keep going for its 100 arm pumps.

1. Lie face up with your feet flat against the wall, legs straight and about 45 degrees off the floor.

2. Engage core and lift head, neck and shoulders up off the mat. Keeping arms straight, hover them a few inches from the mat and pump them up and down quickly.

3. Inhale for five arm pumps, then exhale for five arm pumps. Repeat for 10 rounds.

WALL SQUATS

1. Stand with your feet about a foot away from the wall, facing outward while your back, hips and shoulders lean against it. Place your arms at your sides with the palms of your hands facing the wall.

2. Bend your knees and gently slide down the wall. Try to get your thighs parallel to the floor. Straighten your legs back to your starting position.

3. Repeat 10 times.

SCISSORS

1. Sit at the base of a wall with your legs flat against it, arms extended to each side.

2. Lean your legs slightly

away from the wall and spread them to each side in a controlled movement.

3. Engage your thighs while pulling them back together.

4. Repeat 10 times.

When dogs and humans make eye contact, that actually releases what’s known as the love hormone, oxytocin, in both the dog and the human.

CREEK TRAIL’S

by Blake Herzog

Beauty DISCOVER LOWER GRANITE

The Lower Granite Creek Discovery Trail is a short trail with a long name and list of reasons to explore it.

Whether you’re looking for something to do with your young kids, older friends or anyone in the mood for a scenic connection to the Peavine Trail, in just less than 1 mile it offers an accessible entry into the scenic wetlands around southern Watson Lake.

It begins at the southernmost parking lot in Watson Lake Park and follows the shore as the lake turns from boatable water into marshland, which attracts many migratory bird species during the winter. This part of the trek passes towering cottonwoods fronted by grassy meadows, with splendid vistas of fall foliage, graceful tree trunks and limbs in the cold and wildflowers from spring into summer.

This part of the trail doesn’t offer a complete escape from civilization because it’s down an embankment from traffic

whizzing past on AZ-89, but if you can find it soothing, or at least tolerable, you’ll have a lovely time following the well-maintained gravel path as it takes you through tall grasses that seem to magically stop at its edge.

If you look over your shoulder you can see the rosy granite formations that dominate the rest of the lake’s shoreline as well as their reflections on its surface.

About half a mile down from the Watson Lake trailhead the trail swings to the east, crossing over the creek it’s named after on a red wooden bridge and into the northern edge of Watson Woods, the lush riparian preserve maintained by the Prescott Creeks organization.

You can take this opportunity to explore the paths that go deeper into the woods or continue straight ahead, where after crossing another bridge you will soon reach a brief, steeper climb up to the Peavine for an adventure into the Granite Dells and beyond.

LOWER GRANITE CREEK DISCOVERY TRAIL

The western trailhead branches off the southwestern edge of the parking lot at the south boat ramp at Watson Lake Park, where the Prescott Outdoors boat rental booths are set up during the summer season.

It also can be reached from the Watson Lake Vista parking lot at the highway overlook off of AZ-89, just south of the Watson Lake Park Road roundabout. The eastern trailhead is on the Peavine Trail, about 1/3 of a mile north of the trailhead at the parking lot.

Both can be reached from downtown Prescott by taking Gurley Street east to its intersection with AZ-89 and AZ-69. Turn left (north) onto AZ-89 and drive 2.3 miles to Prescott Lakes Parkway. To reach the Prescott Peavine trailhead, turn right onto the parkway, then left at Sundog Ranch Road.

If you’re going to the Watson Lake Park entrance, continue driving another 2 miles to Watson Lake Park Road, turning right at the roundabout.

Parking fees: $3 (none at the Watson Lake Vista overlook)

Uses: Hiking, mountain biking, horseback riding

Distance: .08 miles

Level of difficulty: Easy

Elevation: Approx. 5,100 feet

Photo: Blake Herzog |

Map: City of Prescott

Train Heavy, BUT NOT TOO

to Build Muscle

Everyone trying to build muscle knows the principle of progressive overload or continuously taxing your muscles to the point of triggering those tiny tears that force them to build themselves back stronger.

In the weight room, however, it can be difficult to find the right balance between pushing yourself to the breaking point and going over the edge into stagnation and injury. Here are some pointers for finding that sweet musclegrowing training spot:

* Focus on multijoint exercises — Spot training isolated muscles, as with bicep curls, has its place for strengthening weaker muscles and balancing them with stronger ones. But it shouldn’t be the focus of your workouts if you want to see steady progress in your overall performance and muscle definition.

Devote most of your time to bench presses, deadlifts, squats and other compound moves to see great results.

* More reps isn’t always better — Don’t feel like you have to be pumping them out like crazy to prove you’re advancing in your training.

Those high-stress lifts, pushes and other loads you can only bear through three to five reps are doing their best to rip those muscles just a bit more and making the build-back that much more rewarding.

* Don’t push yourself to exhaustion with every workout — The above being said, you still don’t

want to feel like a wrungout dishrag after each strength training session. You can do this two or three times a week without jeopardizing your progress, but leave at least two days aside for active recovery with lighter activities to give your body time to do the repairs necessary for faster growth and recovery. The same goes for sleep, too.

* Challenge yourself every way you can — Progressive overload can and usually does involve adding more weight to your exercises, even during the course of one workout, but there are other ways to achieve it. You can do the same number of reps as last time but put your attention toward flawless form, shrink rest times in between or add more reps or sets.

HEAVY,

Do YouHormonal Imbalance?

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

Ifind it a common that most of the people

I’m around from age 35 and up are deficient in hormonal levels. I recommend everyone get a blood panel and full reading before seeking help and doing so with a professional plan to address any hormonal imbalances. Such imbalance can cause:

* Irregular menstruation

* Infertility

* Acne

* Diabetes

* Thyroid disease

* Obesity

While I can have my opinion that levels such

HAVE A

as testosterone fluctuates because of diet and exercise, professional help in this area is best because changing or messing with hormones can be dangerous.

We have more than 50 hormones and an imbalance can affect our metabolism, homeostasis (constant internal balance), growth and development, sexual function reproduction, sleep-wake cycle and mood.

As for your metabolism, be cognizant of:

* Slow or rapid heart beat

* Constipation

* Diarrhea

* Weight gain/loss

* Numbness, tingling in hands

* High cholesterol levels

* Depression or anxiety

* Skin tags

* Extreme thirst and frequent urination

For women, sex hormone imbalance signs are:

* Acne on face, chest and/or upper back

* Hair loss

* Heavy periods

* Excess body hair

* Hot flashes

* Loss of interest in sex

* Vaginal atrophy

* Vaginal dryness

* Intolerance to cold or warm temperatures

* Dry, coarse skin and hair

* Thin, warm and moist skin

* Irregular body fat distribution

* Darkened skin in armpit or the back and sides of your neck

For men:

* Decrease or loss of body hair

* Erectile dysfunction

* Enlarged breast tissue

* Infertility

* Loss of interest in sex

* Loss of muscle mass

Seek Confidence

IN YOUR BALANCE

by Heather Burgoyne, Owner, Soar Pilates

Balance is an element focused on often in Pilates as it is an integral part to our everyday existence. There are two types of balance — static and dynamic.

Static balance is referring to balance as stability in being able to hold one position for a period of time such as standing on one leg and being able to maintain an upright posture.

Dynamic balance is finding balance through movement where we are potentially moving from one position to another transferring weight,

such as in climbing stairs.

With age we often find our balance starts to go. However, I would argue it’s not directly correlated with age, but more with fear as we age.

If you compare yourself to when you were a kid, or you take a moment and observe a child at play, often you’ll see they are “fearless.” They will try almost anything once and usually go at that challenge with confidence.

A s we get older we have more “fears” due to responsibilities be they

work, family or simply just not wanting to get hurt or fall. I’m guilty as charged with this fear and am writing this now at age 40.

Unfortunately when we surrender to these fears, we are doing ourselves a great disservice by limiting our movement and likely causing balance deficiencies through weakening of muscles and slow reaction times.

If balance is something you are struggling with, or you are just trying to find more confidence in movement,

integrating Pilates into your fitness routine is an amazing option. In Pilates we are constantly working our bodies in both static and dynamic movement.

You are challenging the coordination of movement patterns that activate not only your larger global muscle groups but also those smaller stabilizing muscles that we need to find balance in our bodies.

It is gentle enough on our bodies, which makes it suitable for all ages, but also challenging enough where even the greatest of athletes will find they are getting their sweat on.

Ways 25

TO SPEND A

No-spend Weekend

1.Go to the library — walk if you can.

2.Use a free trial for a gym or class.

3.Play a trivia or card game.

4.Make a pizza at home.

5.Go geocaching.

6.Look for items around the house to donate.

7.Find a good online workout to try.

8.Take at least one hike.

9.Prep meals for the upcoming week.

10.Volunteer with a nonprofit.

11.Have a sleepover — no matter how old you are.

12.Go to a free concert.

13.Bake a healthy dessert from scratch.

14.Camp in the backyard (or living room).

15.Wash and clean your cars.

16.Walk a dog at the local animal shelter.

17.Facetime or Skype someone you haven’t seen in a while.

18.Visit a new place of worship.

19.Babysit for friends.

20.Rearrange your furniture.

21.Watch the sun rise and set.

22.Take a bicycle tour around the part of Greater Prescott you’re least familiar with.

23.Rake some leaves (it is fall, after all).

24.Build a pillow fort.

25.Make a budget for the upcoming month and set a goal for saving money (like for a new house or car).

Harmony in Motion:

HORMONE HEALTH IN PETS

by Loree Walden, Marketing Manager, Yavapai Humane Society

Hormones play a fundamental role in the overall health and well-being of our beloved pets. They are responsible for regulating an array of bodily functions from growth and reproduction to metabolism and behavior.

Hormones are chemical messengers that control various physiological processes within the body. They are produced by glands like the pituitary, thyroid, adrenal and reproductive glands, and they work together in a delicate balance. When this balance

is disrupted, it can lead to a host of health problems. One of the most critical aspects of hormone health in pets is in their growth and development. Proper growth is essential to prevent skeletal abnormalities and other developmental issues.

Reproductive hormones also play a major role in pet health. Spaying and neutering are common procedures that help control the population of pets and prevent certain reproductive health problems. Maintaining hormonal balance in intact pets is equally important,

as imbalances can lead to issues like fertility problems and behavioral changes.

Hormonal imbalances can lead to a myriad of problems, including obesity, diabetes, skin issues and even behavioral changes such as aggression, anxiety or depression. Additionally, pets with hormonal issues may exhibit changes in appetite, energy levels and coat quality. We can help promote hormone health in our pets by providing:

A balanced diet : A wellbalanced diet that meets your pet’s nutritional needs

is essential for hormone health. Consult your veterinarian to determine the appropriate type and amount of food for your pet’s age, size and activity level.

Regular exercise: Regular physical activity helps maintain healthy hormone levels by promoting metabolism and preventing obesity. Exercise has positive effects on mood and behavior, contributing to overall hormonal balance.

Routine veterinary care: Regular veterinary check-ups are crucial for monitoring your pet’s hormone health. Your veterinarian can perform blood tests to assess hormone levels and catch any imbalances early.

Stress management: Stress can disrupt hormonal balance in pets, just as in humans. Minimize stressors and provide a calm environment to help prevent these issues.

Mental simulation: Engage your pet’s mind with puzzles, interactive toys and positive training methods to keep them mentally stimulated and emotionally balanced. Through simple steps like feeding them a balanced diet, keeping them active, giving them regular checkups and ensuring they’re not stressed, we can create an environment where our pets’ hormones stay in harmony.

Photo: Laura Zenari

PLAY

Many Benefits

Tai Chi Movement FLOW FROM

It’s strongly associated with older adults and has healthful benefits for everyone.

STRESS REDUCTION

The mindfulness required to execute tai chi’s slow but constant movement while maintaining proper breathing patterns helps focus your mind away from worrying about the past or future and keeping your attention centered in the present moment. This trains your mind to keep doing this after a tai chi session, benefitting your everyday response to issues or problems that come up.

It’s also been shown to alleviate depression for some people, likely due to the same factors.

BALANCE AND COORDINATION

Tai chi’s low-impact movements still challenge and improve your stability with its frequent shifting between legs and arm movements.

Working to master its form forces you to control and monitor which muscles you’re using as well as strengthening them, both crucial to improving your balance. This is a big reason why it’s recommended so frequently for seniors hoping to prevent falls.

Devoting time to honing these skills throughout your life can pay off as you get older.

CARDIOVASCULAR FITNESS

Tai chi isn’t as vigorous as running or an aerobics class but still contributes to your heart health, according to numerous studies, though more research is needed. Some of the most consistent findings have to do with its association with reduced blood pressure, with the improvement described as modest to significant.

It’s been linked to reduced triglycerides, blood sugar, cholesterol and other markers of

heart health, possibly though encouraging people to increase overall physical activity.

PAIN REDUCTION

Chronic pain in your lower back and from osteoarthritis, fibromyalgia and other illnesses could improve after participating in tai chi classes one or more times weekly over the course of three to four months or even a year.

Its combination of physical training and mental discipline is believed to reduce people’s perception of their pain while gradually strengthening muscles that may be affected.

Tai chi is a physical and meditative form of exercise with roots in ancient China that consists of slow, gentle movement of your arms and legs, a meditative mindset and controlled breathing.

Unleashing HIIT Training

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

In the world of fitness, the journey toward a healthier lifestyle is an evolving one. With an array of workout options available, it’s crucial to select exercises that not only challenge the body but also bring about tangible benefits for overall well-being.

Enter functional training and HIIT (highintensity interval training) sessions — two dynamic approaches. These training methodologies offer more than just physical transformations, they pave the way for holistic health improvements that transcend the traditional boundaries of exercise.

Functional training, often referred to as “reallife” training, focuses on improving the body’s ability to perform everyday movements effectively. It emphasizes functional movements that mimic activities encountered in daily life, such as bending, twisting, lifting and reaching. By engaging multiple muscle groups simultaneously, functional training enhances muscle coordination and balance, translating into improved stability and reduced risk of injuries. Incorporating functional exercises into one’s routine can counteract the

THE POWER OF FUNCTIONAL AND

negative effects of prolonged sitting, promoting a more agile and resilient body.

On the other hand, HIIT training has taken the fitness world by storm with its time-efficient yet incredibly effective approach. HIIT involves alternating between short bursts of intense exercises and periods of rest or lower intensity.

This method not only revs up the metabolism, leading to efficient calorie burning, it also improves cardiovascular health, boosts endurance and enhances insulin sensitivity. Studies have shown that even brief HIIT sessions can lead to substantial improvements in fitness levels.

Integrating functional movements into a HIIT regimen enhances the overall workout experience. These exercises can include squats, lunges, planks and kettlebell swings, among others. By combining functional movements with high-intensity intervals, individuals can achieve a comprehensive workout that not only burns calories but also targets muscle groups used in real-life scenarios.

Moreover, both functional training and HIIT have been linked to improved mental health. The endorphins released during exercise contribute to reduced stress, anxiety

and depression, creating a positive feedback loop between physical activity and emotional well-being. For those considering incorporating functional training and HIIT into their fitness routine, it’s important to approach these methods with a balance of enthusiasm and caution. As with any exercise regimen, proper technique and gradual progression are key to preventing injuries.

Consulting with a certified fitness professional can ensure that individuals receive personalized guidance based on their current fitness levels and health considerations.

Local EVENTS

OCT. 1

Prescott Valley Outdoor Summit Findlay Toyota Center 9 a.m. - 3 p.m.

OCT. 21

EnduroCross Findlay Toyota Center 7 - 9:30 p.m.

OCT. 28

Costumes for Kids

5K Fun Run & Halloween Festival Yavapai County Courthouse Plaza 9 a.m. - noon

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

Natural Ways

TO LOWER YOUR BLOOD PRESSURE

High blood pressure is not something to ignore, but there are options aside from medications to bring your numbers down. A healthy lifestyle is a fundamental part of treating high blood pressure and can prevent, delay or reduce the need for medication.

High blood pressure increases the likelihood of heart attack and stroke, as well as aneurysms, cognitive decline and kidney failure. The Centers for Disease Control and Prevention (CDC) cite high blood pressure (above 130/80 mmHg) as a contributing cause of death for nearly 670,000 people in 2020.

The CDC also reports that only 24% of those with high blood pressure have it under control. Although it’s important to take any prescribed medication, there are natural ways to lower blood pressure.

EAT A DASH DIET

The Dietary Approaches to Stop Hypertension (DASH) diet is a healthy eating plan developed to lower blood pressure without medication. It emphasizes veggies, fruits, whole grains, lean proteins and low-fat dairy, keeping daily sodium at 1,500 mg to 2,300 mg.

Research shows DASH can reduce blood pressure in just four weeks and aid weight loss.

LOSE WEIGHT

It’s not easy, but it can make an impact. Studies at the Mayo Clinic found that men are at higher risk for hypertension with waist circumferences larger than 40 inches, while women are at greater risk higher than 35 inches.

EXERCISE

Regular exercise is effective at lowering blood pressure and helping with weight loss. A meta-analysis of hundreds of studies found that regular exercise can be as effective as commonly used medicines at lowering blood pressure. Aim for 30 minutes of cardio five days a week. Just start slow if you are not exercising now.

RELAX

Our bodies release the hormones cortisol and adrenaline when stressed. These can raise your heart rate and cause blood pressure to spike. Even just five minutes of meditation, yoga or tai chi can help keep your blood pressure in check.

CUT SALT

The American Heart Association recommends only 1,500 mg of sodium per day (less than a teaspoon) to 2,300 mg.

DRINK SENSIBLY

Too much alcohol can raise blood pressure, but just a little may actually do the opposite.

A study of 30,000 women linked one drink or fewer per day (5 to 12 ounces) to a lower risk for hypertension.

EAT PROTEIN

Replace refined carbohydrates with foods high in soy or milk protein, like tofu and low-fat dairy. This can bring down systolic blood pressure in people with hypertension. Refined carbohydrates can lead to inflammation, leading to high blood pressure.

Even following all of the above, you may still have elevated blood pressure. If this is the case, your doctor may prescribe medication. But don’t fret, medication can help up front, and you may be able to back off when ready.

Linked Sleep Apnea & Depression

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

Over the past couple of decades, both the incidences of sleep apnea and major depressive disorder have risen. Today, an estimated 10% to 30% of adults in the United States have sleep apnea and more than 8% of adults have depression.

More revealing, researchers are confirming that much of the crossover between the two conditions is far more than coincidence.

Here, we explore the twoway relationship between depression and sleep apnea.

SLEEP APNEA AND DEPRESSION AT A GLANCE

It’s helpful to understand how each affects you.

Sleep apnea (more specifically, obstructive sleep apnea) is a condition in which the soft tissues at the back of your throat collapse while you sleep, interfering with your ability to breathe. Each time this happens, your brain arouses you so that you can clear the airways to breathe

again, and this can happen dozens of times per hour.

As a result, you’re unable to get the restorative sleep you need, which can affect your health and wellness in myriad ways, including:

* Daytime fatigue and sleepiness

* Metabolic changes

* High blood pressure

* Memory issues

* Mood disturbances

This last point is where the link to depression comes in, which is a condition characterized by feelings of overwhelming sadness, hopelessness, fatigue and irritability.

THE BIDIRECTIONAL LINK

While it makes sense that losing sleep due to sleep apnea can affect your mood, researchers are linking the sleep disturbance and mood regulation disorder in more clinical terms. For example,

research shows that 46% of people with sleep apnea have symptoms of depression.

One study found that major depressive disorder is associated with an 18% prevalence of obstructive sleep apnea and, going in the other direction, obstructive sleep apnea has nearly the same prevalence of clinical depression, 17.6%.

The research linking the two conditions is so compelling that many experts recommend evaluating all patients with depression, especially treatment-

resistant depression, for untreated sleep apnea.

TREATING SLEEP APNEA

If you suspect your depressive symptoms may be related to sleep apnea, it’s important that you get an evaluation as to whether you have the sleep disturbance disorder.

Using an oral appliance that you wear at night, or non-surgical NightLase laser therapy, can help keep your airways open, allowing you to get the restful sleep you need for better mental health.

Reset your Mind & Body

AFTER YOU CLOCK OUT

We want to step out of workday mode once we’re done, but it’s much harder than it seems with more work being done at home and the electronic leashes stretching further and further wherever you happen to be on the planet.

It takes more of an effort than ever to fully detach from the physical and mental stress that often accompanies our careers. When it’s time to shift into home life, socializing, fitness pursuits or simply lounging in front of the TV, we benefit from inserting a diverting, relaxing activity in between instead of just diving into the rest of our life. Even if we don’t always have time for one, squeezing it in as often as we can helps lower our blood pressure and offers relief from other symptoms of stress. Read on for a few wind-down rituals you can try:

* Get away from your workspace — It’s still very possible to do this if you’re working from home by steering clear from your office if you have one, and/ or putting your laptop away in its case or draping a blanket, sheet or other attractive cloth over a desktop CPU and monitor.

* Get mindful — Chasing tasks all day has probably left you feeling frazzled and scattered so it’s a good time to check in with yourself and the present moment. Taking even a couple of minutes once you’re off work to tap into your body and mind to find out what your current needs

are is a perfect way to start your evening.

* Get on your feet — The majority of us spend our workdays sitting down, but even if you don’t this can be a good idea. Cooling your muscles down from an active shift is just as important as getting up to stretch them out after long hours spent in your chair.

* Get out — Nothing will refresh your mind and body more than getting outside. If the weather permits it at all, get to your yard or out on the trail, playing field or wherever you’re most at home in our area’s spectacular naturescape.

Grandma Knew aPART 2 Thing or Two,

by Vickie Johnston, Owner and Founder, H2O Health

Grandma gave us tea when we were feeling poorly. She always said, “The magic in teas comes when you cover it and let it steep for five to 10 minutes.”

With these common ingredients, you can make teas that may help the body’s ability to boost and cleanse your immune system.

CINNAMON

Cinnamon has been known as a natural remedy for cough, sore throats, arthritis, dental health, fighting infections and viruses, reducing brain degeneration (and improving its functions), and blood cleansing, among other benefits.

CITRUS

Vitamin C — this watersoluble element plays the role of an antioxidant for the body’s system. It helps maintain the health in our connective tissues, ensures the good functioning of the heart and enhances one’s immune system.

CITRIC FRUITS

These beauties are commonly associated with vitamin C, so make sure you get plenty. Other

foods high in vitamin C are guavas, sweet yellow peppers, black currants, kiwis and — like it or not — broccoli and Brussels sprouts.

HONEY

This is a natural antiseptic and antibacterial agent. It can help heal wounds and burns, prevent acid reflux, prevent colds and coughs, and reduce stress and sleep disturbance.

CHAMOMILE

Chamomile has been used as an anti-inflammatory and antioxidant for skin burns, irritation, bruises, sciatica and rheumatic pain for instance.

In the form of tea, it is used as a tranquilizer for cases of anxiety, stress and insomnia, besides helping with general stomachaches and the problems that come with them such as nausea, flatulence and diarrhea. Chamomile is also recommended for women with severe menstrual cramps.

GINGER

This a plant is originally from southeastern Asia. Besides its culinary use, this spice is also one of the oldest natural medicines in

the world. Places like China and India have included ginger as part of their healing toolkit for millennia now to treat colds, cough, headache and nausea.

INDIAN GINGER TEA

This tea is brewed by boiling water, adding in crushed ginger, black tea, sugar (if needed) and milk. Bring the mixture to a boil — this ginger tea has excellent soothing properties and is one of the best I’ve tried, true and tested home remedies.

MINT

Drink mint tea for respiratory conditions.

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

Hormonal Imbalances CAN IMPACT ORAL HEALTH

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

Dental care is an essential part of maintaining good health, but did you know that hormones can also affect oral health?

They play a crucial role in maintaining good dental health, and hormonal imbalances may lead to cavities, gum disease and other dental health problems.

Women tend to be more susceptible to oral health problems because of the unique hormonal changes they experience throughout their lives.

Pregnancy is a time when significant hormonal changes are happening in a woman’s body. During pregnancy, hormonal changes can make it easier for bacteria to grow in the mouth and result in “pregnancy gingivitis.” This condition causes inflammation and bleeding of the gums, making them inflamed, extremely tender and more likely to bleed.

The CDC estimates that

60% to 75% of pregnant women are affected by this form of gingivitis. Symptoms usually get worse in the second trimester and continue to progress until the delivery of the baby.

If left untreated, pregnancy gingivitis can

lead to periodontitis, also known as gum disease. While gingivitis only affects the mother, periodontitis is incredibly damaging to both mother and baby and has been linked to preterm delivery and low birth weight.

B ut don’t worry! You

can still have a healthy mouth while pregnant. Just remember to brush your teeth twice a day, floss daily and visit your dentist regularly. And if you’re feeling extra tired during your pregnancy, you can always take a nap in the dentist’s chair!

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

TAKING A

Isn’t a Joke Mental Health Day

But they are real, and when used correctly they can do a lot to rejuvenate people who are on or past the edge of burnout in their jobs.

Taking one won’t resolve deeper issues, but taking a step back from your situation can help you refuel on energy and gain a new perspective on your work and workplace.

WHEN AND HOW TO DO IT

If you’re feeling stressed, and especially if you’re experiencing such

symptoms as poor sleep, exhaustion, reduced performance and productivity, anxiety, moodiness and falling victim to more colds and other infection than normal, it could be time to consider taking a mental health day to reset.

It very likely is time if you’re turning to alcohol, excessive caffeine or other substances to get through your shift.

Tell your boss or HR department that you want to take a sick day for mental health if you think

they’ll be receptive to the information; otherwise you can take a sick day or PTO without reporting the specific reason.

Scheduling your day off can avoid creating more stress in the process, but if you wake up one morning and you simply can’t get out of bed or fathom going in for another round, use it!

WHAT TO DO WITH YOUR DAY

This will depend on how you’re feeling going into it, but it’s a good idea to sketch at least a loose

plan so you don’t get sucked into doomscrolling or other bad habits.

If you’re simply exhausted, expect to take a couple of naps and putter around your home the rest of the time. If you’re stressed to the max, try to work in some meditation and yoga and book a massage.

When your workplace is stifling and you need to cut loose get together with friends, try a HIIT (highintensity interval training) or aerobics session to your favorite music or go to a concert or dance club.

The phrase “taking a mental health day” is often used for comic exaggeration, as in, “My boss wore this hideous dress, now I have to take a mental health day.”

Forgiveness CAN SET YOU FREE

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

Forgiveness is both an initial decision to let go of bitterness as well as a long, ongoing process. Are you willing?

Forgiving those who have wronged you sets you free of bitterness taking root and defiling you and everyone around you.

Clinging to resentment only allows your offender to have power over your heart and keeps you locked in a prison of anger and mood swings.

Holding on to anger, bitterness and unforgiveness results in emotional pain that slowly churns deep within our body, eventually rising to the surface and waving a flag for attention.

Quite often when the area of the body that is creating the pain is addressed, the emotional hold is also released and soon the willingness to let go and forgive comes more in focus.

The “flag waving” (unless created by an actual accident) are areas needing attention on a deeper level. For example, when the hips begin to hurt for “no reason at all,” the

underlying issue may be from fear of change, lack of emotional and/ or financial support or rejection from self. If it is the upper back or mid back aching, the underlying issues may be coming from guilt or feeling unloved or allowing yourself to be stuck in the past.

If it is the throat center/thyroid, the underlying issues may be stemming from lack of trust or the inability to speak feelings freely. One more example would be the ankles, these reflect inflexibility and guilt.

So, the questions that bear asking: Would you rather let go, forgive yourself and/or others and move freely, joyfully

and pain free through this life? Or be bogged down with bitterness and anger with flags of pain waving along the way?

on to those negatives only leads to a prison of mood swings and pain.

Bitterness and unforgiveness rob our lives of vitality, peace and the refreshing joy of life. Being able to forgive not only changes our mind, body and soul presently, it changes our future. When you choose to forgive, you may be amazed at how quickly your life will flood with the joy and peace you lost.

I don’t know where you are in your journey of forgiveness, but I encourage you to keep moving forward and shedding the bitterness and anger a little at a time. Holding

your Power Restore

by John Murphy, Founder, Make

Let’s face it. Our bodies and minds are constantly being assaulted with chemicals, additives and stress. We have 5G and low-level radiation bombarding us. It’s no wonder that many feel depleted, depressed and diminished.

What can you do about it?

The road to health and wellness — physically, mentally and spiritually — is one that anyone can use to restore themselves. Open your heart and mind to the possibilities of renewal, hope and healing. It sounds simple, but the truth is we can do almost anything, if we have the energy and commitment to change and take action to make it happen.

How can we restore our power and energy?

It starts with the recognition that the cards are stacked against us. We cannot effect real change until we accept that we need to rethink every part of our lives.

What we eat and drink, our daily physical activity, our attitude toward ourselves and others, our sense of purpose and value to our community. These are all key elements to help restore your power.

100 Healthy

Whether you are a teenager or senior citizen, there are always issues and challenges. It’s not what happens to you, but how you handle adversity, illness and tragedy.

First, take an inventory of what you eat and drink. Write down everything. You may be surprised to see what you use for fuel. Adjust accordingly.

Closely evaluate all medications and aids you use. Research the effects of each. Consult with your doctor or holistic practitioner to

review and evaluate what you truly need. Cutting meds in half may help lessen side effects. Replacing meds with natural remedies may help you feel better too.

Give thanks for all you DO have. Ask for strength and guidance from God or your higher power. Lean on those who have transformed their health and energy.

* Eat natural food like fruits and vegetables.

* Eliminate processed foods and drinks.

* Drink water — half your body weight in ounces.

* Unplug from media and “the news.”

* Be grateful for each day.

* STOP making excuses. If you apply these tips you may be amazed at how much more energy and vitality you will feel as you restore your power. Remember, nothing changes until you do! Take the first step today. You will be glad you did.

Healthy Scalp, Healthy Hair,

Happy You

Splurge and get a scalp massage at your favorite spa or give one to yourself. It’s the beginning of beautiful hair.

Good scalp care rewards you with healthier hair follicles and hair shafts, which in turn promote better hair growth. Place your fingertips (not your nails) on the top of your head, apply light pressure and move them around in small circular motions. Do this across your entire head for up to five minutes; can be done multiple times a day.

Pamper your scalp further by:

* Avoiding products with harsh irritants such as sulfates, parabens and allergens.

* Reducing buildup by using silicone-

free hair products.

* Using a nourishing scalp serum.

* Incorporating omega-3 and fish oils into your diet to combat a dry scalp.

* Effectively cleansing.

Let’s delve deeper into the proper way to clean your hair. Make sure your hair is completely wet before adding shampoo to ensure it works better.

Don’t wash with hot water, stick to lukewarm because hot water can dry hair; and if you color your hair, can promote fading. Time matters, so

shampoo with circular motions all over your scalp for two to three minutes.

Concentrate shampoo on the scalp, rather than concentrating on the entire length of your hair. (As you rinse, your strands will be taken care of.)

Rinse shampoo thoroughly (three minutes) or conditioner won’t be effective.

Always use conditioner, concentrating on the bottom half/tips of your hair. Rinse with cold water.

Use a shampoo and conditioner specific to your hair type.

Wash oily hair more frequently.

Protect hair when swimming. Wet and condition your hair

beforehand, wear a tightfitting swim cap and/ or use a shampoo and deep conditioner made for swim care once you’re out of the pool. Wrap your shampooed hair in a towel to absorb water; let hair air dry.

Brush and comb to style; no need for 100 strokes. (Use a wide-toothed comb.) Apply dry shampoo between shampoos, but just use enough to soak up oil. Too much dries out your hair.

Use styling tools sparingly for short periods of time on dry hair, low heat setting — aim for once a week. Use a heat protection spray.

Take hair supplements that contain biotin, folic acid and vitamin D.

Beyond such a massage feeling good and relieving stress, a scalp massage gets the nerves and blood vessels on your head revved up, which in turn drives oxygen and nutrients to your hair follicles.

CUSTOMIZED SOLUTIONS FOR DIFFERENT ETHNICITIES

Skin Tightening:

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

When it comes to skin tightening, a one-size-fits-all approach does not work. Each individual has unique skin characteristics influenced by their ethnic background, such as skin tone, texture and sensitivity. It’s essential to tailor skin tightening treatments to meet the specific needs of different ethnicities.

SKINPEN MICRONEEDLING: VERSATILE SOLUTION FOR ETHNIC SKIN

This treatment delivers remarkable skin tightening benefits, catering to individuals of different ethnicities. It harnesses the power of a specialized device equipped with ultrafine needles that creates microscopic punctures on the skin’s surface.

These punctures, also known as micro-injuries, are strategically made at varying depths, depending on the targeted skin concerns and individual needs.

By adjusting the depth and intensity of the microinjuries, the procedure can effectively address diverse concerns across different ethnicities, ensuring optimal results while prioritizing safety and satisfaction.

Creating microinjuries through SkinPen Microneedling is a powerful stimulus for the skin’s natural healing process. When the skin detects these micro-injuries, it initiates a complex cascade of events to repair and rejuvenate the treated area.

The skin produces new collagen, a vital protein that maintains its structure and elasticity. Increased elastin, another essential protein, promotes the skin’s suppleness and firmness.

Benefits include:

* Improved skin texture & tone

* Minimized fine lines, wrinkles

* Non-invasive

* Minimal downtime

EMPOWERRF TONE: ADVANCED SKIN TIGHTENING FOR ALL SKIN TYPES

This procedure transcends the realm of conventional skin-tightening treatments, offering a solution suitable for individuals of all skin types, including diverse ethnicities. At the heart of treatment lies technology that leverages electrical muscle stimulation

to induce involuntary muscle contractions.

This approach takes advantage of the body’s natural physiological response to electrical impulses, which activates muscle fibers and initiates contractions.

Electrical muscle stimulation has been widely recognized for engaging muscles and promoting strength development. It uses electrical impulses that mimic the signals the central nervous system sends, effectively triggering muscle contractions.

EmpowerRF Tone provides hands-free applicators for precise and targeted muscle engagement. These applicators are strategically placed on specific muscle

groups, such as the abdomen, arms, buttocks, or thighs and emit controlled electrical impulses.

As the electrical impulses stimulate the muscles, they contract and relax rhythmically, working toward a more sculpted and defined appearance.

Benefits include:

* Muscle toning

* Customized treatment

* Non-invasive procedure

* Improved muscle strength

* Increased blood circulation

* Long-lasting results

Boost your Serotonin

WITH THESE FOODS

by Valerie Demetros

It’s never a bad thing to be in a good mood. If you’d like to boost your mood even a little, then look no further than your refrigerator for foods that can boost your serotonin levels.

Serotonin is a chemical in the brain that’s linked to better moods and is made by nerve cells that communicate with other cells in your body. Of course, it’s not the only chemical linked to mood

regulation (dopamine, oxytocin and endorphins do also). And the best part is that you can boost serotonin naturally using food.

Basically, serotonin is made from the amino acid tryptophan, the same amino acid that makes you sleepy after eating turkey. Tryptophan supports the production of serotonin. Keeping this in mind, here are five foods high in tryptophan to include in your diet.

1. CHEESE

Yes, cheese tastes good, but it also contains tryptophan. Cheddar has the highest amount, so it’s no wonder grilled cheese is a comfort food.

2. EGGS Eggs contain tryptophan and also are high in the

B vitamin choline and protein. Choline is directly linked to supporting brain health and mood, while protein gives you energy.

3. TOFU (AND OTHER SOY PRODUCTS)

Soy products like tofu, edamame and soy nuts contain tryptophan and protein. One study followed postmenopausal women over the course of two years and concluded that eating tofu regularly was directly linked to a decline in depressive symptoms.

4. FISH, INCLUDING TUNA AND SALMON

A side from being high in tryptophan and protein, fish contain omega-3 fatty acids that benefit the brain and support mood

regulation. Fish also contain vitamin D, which is also linked to moods. Tuna, salmon and other fatty fish have the most tryptophan and omega-3s.

5. NUTS AND SEEDS

Nuts and seeds are great plant-based serotonin foods. Most nuts and seeds have plenty of nutrients, but walnuts are especially high in omega-3s.

Be aware that some foods can have the opposite effect. Try to avoid the top three — sugary snacks, foods with high levels of trans fat and highly processed foods. And if you want to continue the serotonin boosts, get outside and take a walk. Sunlight and exercise also can help improve your mood.

Food Textures & Yuck!

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

or dental concerns.

Understand that sensory processing disorder can be an incredibly overwhelming and uncomfortable experience for kids because this means that the brain has a hard time interpreting sensory information.

pressure to feed their little ones well. When your child tells you “no,” do you find yourself screaming inside “yes”?

WHEN FOOD TEXTURE AVERSION IS A PROBLEM

if the dislike of certain

Squishy foods like mashed potatoes might even be painful for your child to eat, resulting in gagging, vomiting, or absolute refusal of the food.

EASE YOUR WORRIES

Parents face tremendous

Despite your worries, relax just a bit because there are so many ways to help get your child back on track. First and foremost, don’t force food textures on your kiddo; making this time a negative experience can make problems worse. Instead, try keeping a record of foods your child will eat. This way, you can show your pediatrician or feeding therapist the next time you see them.

Every child is different, so reactions to food textures could be mild while others are severe. At what point should you get help? If mealtime is a dreaded time of the day, then that’s a big red flag. A few other things to look out for are:

* Frequent vomiting/ gagging with certain food textures.

* Mealtimes take longer than they should.

* Anxiety around new foods.

* Accepting fewer than 20 foods (problem feeder).

* Significant preference for certain textures or food brands.

* Problems with chewing and swallowing.

Keep in mind that your child isn’t going to enjoy every single food in the world, but they should be able to thrive with a variety that they truly love.

Hemp SeedsBENEFIT

YOUR HEART, BONES, GUT, ETC.

Hemp seeds come from a type of cannabis plant that contains negligible amounts of the psychoactive THC compounds found in marijuana, but they are packed with beneficial nutrients.

For culinary purposes they come in two forms; hemp seeds include the crunchy outer coating they naturally have, while hemp hearts are seeds that have been shelled, leaving the tender, chewy inside behind. Either can be added to smoothies, snacks, salads, hummus, baked goods and many other dishes.

The nutritional profiles of hemp seeds and hearts are virtually identical aside from the higher fiber content in the outer shell of hemp seeds, which helps with digestion, blood sugar and cholesterol regulation. But, the whole seeds can be difficult to digest and their texture doesn’t work with all recipes.

The hearts alone have more than enough to recommend them as part of a healthy diet. According to the United States Department of Agriculture,

three tablespoons of hemp hearts include:

* 166 calories — Most of these come from healthy fats or protein, with the rest coming from the 2.6 grams of carbohydrates, mostly from fiber.

* 9.57 grams protein — This is 3.5 more grams than you’ll get from one egg and will build and repair muscle and bone, reduce hunger, boost metabolism, burn fat and provide a backup energy source. Hemp seeds and hearts are a fantastic source of plant-based protein.

* 14.6 grams fat — This may not sound ideal at first — and the fat content is a reason to not overdo your intake — but most of these are healthier fats, including 11.4 grams

of polyunsaturated fats in the form of omega-3 and omega-6 fatty acids. Omega-3s fight arterial plaque buildup, reduce cholesterol and may lower blood pressure.

* 210 mg magnesium and 495 mg phosphorous — Both of these minerals are core building blocks of bones and teeth and are present in more than half their daily recommended quantities. Magnesium also reduces blood pressure and supports overall heart health.

* 2.38 mg iron —

Hemp seeds are one of the best plant-based sources of this essential mineral, particularly important for those who consume few or no animal products.

Tips on a Healthy

Halloween

TRICK-OR-TREATING

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

The holidays officially begin with Halloween, and this much-anticipated evening is filled with activities, treats and fun for children.

However, by the end of the night, children are left with an overload of candy that may lead to dental cavities, weight gain, sugar highs and upset stomachs.

Most parents realize overloading on candy is not the best option for their children, but they feel pressured to participate in the festivities, which exposes their children to delicious but very sweet confections.

Plan ahead. Let’s look at some helpful tips to avoid the pitfalls of Halloween.

ENJOY OTHER ACTIVITIES AS A FAMILY

* Select, design and make your own costumes.

* Decorate the house.

* Pick and carve pumpkins.

* Go on hay hides or other fun-related activities.

CHOOSE YOUR TREATS WELL

Purchase healthier options that provide some nutritional value, i.e., with less sugar but with

some fiber, protein and maybe even healthy fats. Examples include dark chocolates, mini packages of popcorn, baked chips, pretzels, or Fig Newtons® , mini-sized pieces rather than the fun-sized ones, mini packs of sugarfree or regular gum.

Also, feel free to walk on the wild side by passing out bouncy balls, temporary Halloween tattoos, toothbrushes and toothpaste instead of candy!

DISCUSS MODERATION AHEAD OF TIME

Be clear on how much candy your child will be allowed to eat

that night and every night afterward, until their stash is gone.

Let your child go through their stash and decide which candy they wish to keep. Once you have your designated unwanted candy stash:

* Hand the unwanted candy back out to other trick-or-treaters.

* Bring it to work.

* Give it to a friend, neighbor, family member, etc.

* Donate it to a food bank.

* Sell it!

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

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Language of

HOUSEPLANTS, Symbolism & Spiritual Meaning

by Ken Lain, The Mountain Gardener, Watters Garden Center

Besides their medicinal use, plants have been used as symbols for years. The Victorians used a Language of Flowers or Dictionnaire du Langage Des Fleurs to communicate via coded flowers representing different emotions and messages.

The most popular such houseplants are:

Chinese money plant: wealth and good fortune

This plant is believed to bestow great wealth and fortune upon its owner primarily because of its round, coin-shaped leaves. Thought also to ease concerns surrounding finances; helps one develop new ideas that generate income.

Devil’s ivy: perseverance, wealth, good fortune and eternity

Ivy symbolize eternal life and the nature of the soul by pagans and Christians because they remain forever green.

Dracaena lemon lime: cleansing and purifying

The word dracaena comes from the ancient Greek word drakaina, or female dragon. These plants were named after their red stems, reminiscent of

dragon blood. Their resin is used as energy-cleansing incense before and after spiritual ceremonies. They are easy to grow.

Heartleaf philodendron: abundance, love and good health

Symbolic of the love of nature and growth. This plant survives without water for long periods for lessons in forgiveness and adaptation.

Majesty palm: peace and abundance

Palm trees are revered in many cultures associated with religion. The people of Jerusalem greeted Jesus with palm fronds a week before his crucifixion. In Judaism, palms represent peace and abundance, and ancient Egyptians saw them as a tree of life.

Peace lily: peace, positivity, purity and enlightenment

It is associated with Buddhist, Hindu and Japanese

cultures, representing enlightenment and purity. Feng shui experts recommend Peace lilies to bring peace, purity and positive energy into a space.

Prayer plant: gratitude, reflection

This plant seemingly “prays” with foliage that curls up at night. These plants are noted for their exceptional antiinflammatory, antiviral and antimicrobial medicinal values.

Snake plant: good health, cleanliness and positivity

It symbolizes cleanliness and positive energy in the feng shui sense and its literal purification abilities.

Spider plant: fertility, good energy and prosperity

Spider plants are thought to remove negative energy. This feisty little plant drapes and reproduces naturally in your home. They symbolize fertility when in the bedroom. In the kitchen, they attract prosperity.

Swiss cheese plant: longevity, respect, honor

According to Chinese symbolism, this plant represents long life and the act of honoring elders and respected figures.

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 lg Carrot

1 tbs Lemon juice

1/2 tsp Raw honey

1/2 tbs Virgin coconut oil

1 tsp Sesame seeds (optional)

Sea salt to taste

Recipes HEALTHY

QUICK

Raw Carrot Salad

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

Try this tasty, tangy side dish that’s also helpful for hormone balance! Raw carrots contain special fibers that help the body remove excess estrogen.

They’re also packed with antioxidants and micronutrients like vitamins A, B, C and K. Enjoy this salad regularly to promote good overall health.

1In a small bowl, combine lemon juice, honey and coconut oil.

2Rinse carrots thoroughly, then shred or grate

and add to bowl.

3Toss thoroughly, salt to taste, top with sesame seeds.

Serves 1 | Time to Table 5-10 mins

Pumpkin Soup

Nothing says fall like pumpkins. This creamy, comforting keto pumpkin soup is quick, less than 30 minutes, and oh so simple. You’ll want to keep it on hand for chilly afternoons for a mug of warmth and comfort.

And considering that 1/2 cup of canned pumpkin has only 6 grams of net carbs, it’s definitely carb friendly. For vegetarians, just swap the chicken broth for vegetable broth.

1 tbs Olive oil

1 lb Fresh pumpkin chunks

½ tsp Garlic powder

½ tsp Onion powder

¾ tsp Salt and pepper, each

3 ½ cups Chicken broth

1 tsp Thyme

1/2 cup Heavy cream

2 tbs Pepitas, roasted and salted

1

Warm olive oil over medium heat in a nonstick saucepan.

2Add pumpkin, garlic powder, onion powder, salt and pepper. Stir and cook 1 minute until spices are fragrant.

3Add chicken broth to saucepan, cover and bring to a boil. Reduce heat

and simmer for 15 minutes until pumpkin is fork tender.

4Remove saucepan from heat, remove the lid and cool for 10 minutes. Then blend with immersion blender until smooth.

5Add heavy cream and salt and pepper to taste.

6Serve garnished with pepitas.

Serves 5 | Time to Table 30 mins

4 med Pork chops (1 inch thick)

1 tsp Salt and pepper, each

4 tbs Butter

½ med Yellow onion, sliced

2 med Apples, peeled, cored and sliced

3 cloves Garlic, minced

1 tbs Fresh sage, chopped

1 tbs Arrowroot starch

1 cup Chicken broth

1 tbs Dijon mustard

1

Season pork chops with salt and pepper on both sides.

2In a large skillet over medium heat, add 2 tablespoons butter and melt. Then add pork chops and cook 5 minutes on each side until browned.

3Remove chops from skillet and cover with foil.

4Add remaining butter to skillet and cook to a golden brown. Turn down heat and add onion and apples 4 minutes.

Apple

Pork Chops

These pan-seared pork chops are topped with a brownedbutter apple cider sauce with onions, garlic and sage for a perfect fall dinner.

It’s an easy one-pan meal in 30 minutes that your friends and family are sure to ask for again.

5Add garlic and 1 teaspoon sage to skillet and sauté 1 minute. Sprinkle arrowroot starch on apple mixture and stir.

6Pour broth into skillet and whisk in Dijon mustard. Turn up heat to medium high and cook 1 minute until sauce thickens.

7Add pork chops back to the pan and cook about 4-5 minutes until chops are cooked through.

8

Serves 4 | Time to Table 30 mins

Serve with apple mixture over pork chops and garnish with chopped sage

Butternut Squash Crockpot Chili

2 lbs Butternut squash, cut into half-inch pieces

1 ½ cups Vegetable broth

15-oz. can Black beans, drained and rinsed

15-oz. can Kidney, pinto or great northern beans, drained and rinsed

14-oz. can Diced tomatoes, with juices

1 med Orange peppers, diced

1 med Onion, diced

4 cloves Garlic minced

1 tbs Chili powder

1 ½ tsp Smoked paprika

2 tsp Ground cumin

1 tsp Ground ginger

1 tsp Salt and pepper, each

Toppings:

Can serve topped with avocado or cilantro. For vegetarian, top with sour cream or shredded cheese.

Everyone loves a bowl of chili with a side of cornbread, especially during cold weather. This recipe happens to be vegan but add whatever suits you. Chipotle peppers or jalapeños can add a kick or add ground meat or chicken if you’re serving carnivores. 1Place all ingredients in the slow cooker, mix and cook on low for 4 to 5 hours until butternut squash is tender. 2Use a potato masher and give the chili 4 to 6 smashes to blend.

Stovetop directions: Simmer ingredients in a large pot on the stovetop over mediumhigh heat until cooked through and squash is tender, about 45 to 60 minutes.

Serves 8 | Time to Table 4 hrs, 20 mins

1 lb Ground chicken

2 med Zucchini (1½ cups shredded)

2 cloves Garlic, minced

2 tbs Green onion, chopped

½ tsp Salt and pepper, each

2 tsp Olive oil

1 cup Fresh cilantro

2 cloves Garlic

⅓ cup Mayonnaise

1 tbs Cottage cheese

1 tbs White vinegar

Chicken

Zucchini Patties

Topped with a creamy cilantro sauce, these zucchini chicken patties are delicious and healthy. Not only that, but they are gluten free and easy. Swap out the chicken for turkey and add a bit of heat with ½ a diced jalapeño.

1Combine cilantro, garlic, mayonnaise, cottage cheese and vinegar in a food processor or blender until combined. Add salt and pepper to taste, then let the mixture rest in the fridge to thicken while you make the patties.

2Grate zucchini and place on a paper towel. Sprinkle with a pinch of salt, roll in paper towel and squeeze to remove excess moisture.

3

In a large bowl add zucchini, chicken, garlic,

onion, salt and pepper. Mix together and form into 6, 3-inch patties.

4Over medium heat, add olive oil to a large nonstick or cast-iron skillet. Place patties in skillet and cook 4 minutes on each side until browned and cooked through. If not quite cooked through but getting too brown, place in the oven at 350° for 2 minutes.

5Serve warm with sauce on top or for dipping.

Serves 3-5 | Time to Table 20-25 mins

Tomato

Zucchini Pasta

For a quick weeknight pasta everyone will enjoy, throw together this vegetarian pasta in less than 30 minutes. For unexpected company, it’s a perfect crowd pleaser, easy, healthy and beautiful.

2 med Zucchini, diced

2 tbs Olive oil

2 cups Cherry tomatoes, cut in half

8 oz Dried pasta, fusilli or penne

1 tsp Garlic powder

1 tsp Salt and pepper to taste

¼ cup Vegetable broth

½ tsp Red pepper flakes

1 cup Fresh grated Parmesan cheese

4 tbs Fresh basil, chopped

1Cook pasta al dente in a pot of boiling water, according to package directions.

pepper flakes and broth. Cover pan and cook until tomatoes are blistered and soft, stirring occasionally

2

While pasta cooks, heat 2 tablespoons olive oil in a large skillet over medium heat. Add zucchini and sauté until golden on the edges. Remove zucchini and set aside.

3

In the skillet, add cherry tomatoes, salt and pepper, garlic powder, red

4

To the skillet, add zucchini, cooked pasta and Parmesan cheese. Stir well and heat for a few minutes. You can add a bit of broth if needed to loosen the sauce

5Garnish with a drizzle of olive oil and a sprinkle of Parmesan and fresh basil.

Serves 4 | Time to Table 20-25 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

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 www.drweary.com | 928.778.2228

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

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

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

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

Distinctive

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

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

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

A healthy lifestyle is a consistent combination of regular physical activity, a balanced diet and sufficient sleep to promote overall well-being. Reducing stress can further contribute to hormonal balance and overall health.

HOW DID YOU COME TO PRACTICE IN

YOUR

Rozalyn Dooley

OWNER, SPARTAN MEN’S HEALTH & TESTOSTERONE

CAREER FIELD?

My faith led me to nursing and working in the medical, surgical, intensive and emergency care for the past decade. I noticed men struggling the most to stay healthy throughout their lifespan. This led to my new endeavor of keeping men healthy, thriving, out of the hospital, and off of potentially harmful medications as a family nurse practitioner at my men’s health clinic.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY?

Strength training is my favorite due to profound

longevity benefits, primarily through enhancing muscle mass. As we age, maintaining muscle becomes crucial for health. Addressing testosterone deficiency can further support muscle growth and development with strength training, making it an effective tool for promoting a healthier and more resilient body.

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

Self-care is a comprehensive approach to fostering overall well-being. As a health care provider, my role of practicing self-care involves providing personalized testosterone therapy, thyroid optimization, growth hormone optimization, sexual wellness and medical weight loss

services, tailored to each individual's unique needs. Inspired by the strength and discipline of ancient Spartans, my holistic approach empowers men to achieve peak vitality and lead healthier, more fulfilling lives.

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS?

Do not suffer needlessly. Have your labs checked including your hormone levels. Sometimes symptoms of low energy, decreased motivation, decrease in muscle mass, weight gain, mood changes, sexual dysfunction and low sex drive can be due to hormonal abnormalities like low testosterone or thyroid issues. We can work together to get you feeling like a brand-new man!

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.

445-4818

Dr. Walter Damper (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. 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. Saba Hajimollaali Kani (928) 776-9428

Dr. Evan Simonson (928) 777-9950

UROLOGISTS

Dr. Paul Nguyen (928) 771-5282