Prescott Healthy Living - VOL. 5, NO. 3

VOL. 5, NO. 3 prescotthealthyliving.com

Make A Body Proud

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VOL. 5, NO. 3

CONTENTS

Make a Body Proud

It’s a Great Time to Examine your Nutrition

Take Pride in your Body, Brain, & Spirit

14 16

| PLAY | Cycling Caters to All Levels of Fitness Make Time for Exercise, But, How? Prevent Injuries with Five-minute Warmup Smiley Rock Trail Will Challenge you Proud Body!

Keep on Moving Kick your Trail Running Up a Notch The Importance of Keeping your Body Fit & Healthy Your Pet's Well-Being Starts With You! Be Patient: You Will Get Results from Working Out Trading Comparison for Compassion and Communication Local Events

22 24 26 28 30 32 34 36 38 40 41

4 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

Make a Better you

Life is in the Cell!

Part 2

18 20

| RENEW | Take this 101 on Kidney Stones How Regular Exercise Can Overhaul your Health Key to Well-Being: Building Stronger Relationships Stretch Daily to Live Longer Migraine Headaches Can Be Treated with Hormone Replacement Therapy Cosmetic Dental Procedure Whitens Teeth Shuffle your Thoughts to Fall Asleep 15 Ways to Keep your Diet Healthy Hum Like a Bee: Float Like a Bird

| NOURISH |

42 60 44 62 46 64 48 66 68 50 52 Recipes

72-77 54 health & wellness 56 78-81 58 Q&A 82 These High-fat Foods Can Boost Your Health

Companion Plants Aid Potatoes

Don't Forget the Need for Prebiotics

Matcha Tea Increases Green Tea’s Power Spring into Health & Happiness!

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Take Pride in your

Health O

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!

ur bodies are the greatest gifts we have and they can do incredible things for us, if we put the right effort into maintaining them.

This doesn’t mean that illness won’t ever intrude on your life if you do everything “right,” but putting our intention into eating nutritiously and judiciously, being active most days of the week and tending to our mental wellbeing will ensure we can feel as good as we can day to day.

March is National Nutrition Month and it’s a perfect time to focus on this foundational aspect of our wellness along with all of the other building blocks for a stronger, leaner body and more active, agile mind. That can be easier said than done, but it’s extremely worth the time and energy we put in.

We can always take pride in our bodies, and taking one or two steps each month toward keeping ourselves physically and mentally robust will help us feel even better, stronger and more proud of what we can do!

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Vice President of Sales & Marketing Julie Turetzky, Director of Public Relations Christina Lewandowski, Executive Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Jennifer Hunter, Digital Media Representative EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, Vice President Jenna Leatherman, Accounts Receivable Terry Scheib, Delivery Manager COMMENTS & IDEAS editor@roxco.com SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com SUBSCRIPTIONS info@roxco.com | prescotthealthyliving.com ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928.350.8006 CORPORATE OFFICE: 1919 N. Trekell Rd., Ste. C Casa Grande, AZ 85122

Be Well,

Laurie

Associate Publisher

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS Bea Lueck Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2024. 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.

6 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

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Espire Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

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| PLAY | | RENEW | | NOURISH | Email laurie@roxco.com Visit prescotthealthyliving.com

Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

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1 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

Local

HEALTH

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.

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.

Cathy Clements

Denise Gallus

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

Vickie Johnston

PA-C, Women’s Health and Wellness

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.

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

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 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.

Jamaal McCoy

John Murphy

Elisa Oliver-Nielsen

Dr. Dana Rockey

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.

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

Dr. Dana Rockey 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.

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

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.

12 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

Founder, Make 100 Healthy

MA, Registered Dietician Nutritionist

Owner and Founder, H2O Health

DMD, Owner, Prescott Sleep Solutions

ENTHUSIASTS Jion Sommer

Nutritionist, Reiki Master & 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.

Jesse Wasil

Founder & CEO, Summit 4x4 Company Jesse Wasil, Founder and CEO, established Summit 4x4 Company in 2017 to turn his passion for off-roading into a full-time job. Jesse has established himself as a dedicated community member and his business as a local leader for everything adventure.

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

Maddie Stanik

TAC Member, The Launch Pad Teen Center Maddie Stanik is a senior at BASIS Prescott and has lived in Prescott all of her life. She’s grateful that the Launch Pad has provided many opportunities to bring about positive change, particularly with the Teen Advisory Council’s Better Together campaign.

Aymee Wilson

Bailey Zygutis

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 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.

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

Lena Teng

TAC Member, The Launch Pad Teen Center Lena Teng is a senior at BASIS Prescott. She hopes to become a nurse practitioner and bring positivity to one’s body, and mind. The Launchpad Teen Center provides her endless opportunities to be a part of Everybody’s Hometown through the Teen Advisory Council.

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!

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.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 13

FEATURE

Examine IT’S A GREAT TIME TO

YOUR NUTRITION

by Valerie Demetros

E

veryone wants to be a bit healthier and live longer. Some just need a little push to make a change. Since March is National Nutrition Month, why not take this as a sign to make some changes?

Eating healthy and sticking to a decent eating schedule can be difficult especially when work, school and life get in the way. In fact, only 10% of adults and adolescents in the U.S. eat enough fruits and vegetables.

Here are 20 suggestions by the Academy of Nutrition and Dietetics to get you on your way to a healthier you this month.

1. Eat breakfast.

Start with a healthy breakfast including lean protein, whole grains, fruits and vegetables.

2. Keep half your plate fruits, vegetables. These add vitamins, minerals and dietary fiber.

3. Limit portion sizes.

Use the other half of your plate for grains and lean protein and don’t fill up too much.

4. Get active. Find what you like to do, leading up to at least 150

minutes each week.

5. Study food labels.

Read “Nutrition Facts” to educate yourself and eat healthy.

6. Eat healthy snacks.

Keep energy levels up with healthy snacks like raw veggies or nut or seed butter with fruit.

7. See a nutritionist.

A registered dietitian or nutritionist can help with personalized nutrition plans.

8. Watch food safety.

Practice hand washing, separating raw foods from other foods, cooking to the appropriate temperature and refrigerating food promptly.

9. Drink water. We can never say it enough — stay hydrated.

10. Start cooking.

Studies show those who eat at home eat healthier and snack less.

Get the kids involved.

11. Eat out smart.

The key is plan ahead and choose carefully.

12. Family mealtime.

Eat together a few times each week. Turn off electronics and talk.

13. Pack a healthy lunch. Plan ahead and

be creative instead of relying on fast food.

14. Reduce sugar. Sugar adds empty calories, meaning no nutritional value. Pay attention to labels for added sugar.

15. Enjoy seafood.

Fish and shellfish contain healthy omega-3 fats and protein.

16. Explore. Expand your food choices and try new foods and cooking techniques.

There’s a whole world of nutritional and delicious food out there.

17. Consider plantbased meals. Expand your menus with meatless meals. Even your favorite recipes with meat can probably be made without.

18. Reduce food waste.

Use what you already have before shopping.

Plan meals ahead of time, using leftovers for lunch.

19. Slow down. Dedicate time to enjoy your food and the company rather than eating on the run.

20. Use supplements sparingly. Choose foods first for nutrition, then supplement what you need. Consult a nutritionist or dietician.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 1 5

FEATURE

TAKE PRIDE

IN YOUR BODY, BRAIN & SPIRIT

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

M

aking your body proud encompasses both physical and mental well-being, reflecting a commitment to self-care and holistic health. It involves acknowledging the symbiotic relationship between your physical and mental states.

The essence of making your body proud lies in cultivating habits that contribute to your overall wellness.

One fundamental aspect is nourishing your body with wholesome foods that fuel it with optimal energy.

Prioritizing a balanced diet not only supports physical health but also has profound effects on mental well-being.

Engaging in physical activities, be it through exercise classes, hiking, swimming or other forms of movement, is another key component.

Regular physical activity not only keeps the body

fit but also contributes to mental clarity and emotional balance.

Spiritual practices play a significant role in making your body proud. Such activities as meditation, prayer or attending church services contribute to mental and emotional equilibrium. These practices foster a deeper connection with oneself and provide a sense of purpose and peace.

Taking time for leisure and intellectual stimulation is equally vital.

Reading, listening to inspiring music or podcasts and engaging in activities that uplift your spirit contribute to mental enrichment. Additionally, incorporating periods of rest, quality sleep and relaxation into your routine is crucial for rejuvenating both the body and mind.

Treating yourself to a self-care day adds a layer of indulgence to this process. Activities like massages, stretch classes

or a simple pedicure can be therapeutic and contribute to a positive self-image.

Spending quality time with loved ones is another significant aspect of making your body proud. Social interactions, laughter, hugs and meaningful conversations contribute to emotional well-being.

In essence, making your body proud entails embracing healthy habits, seeking new challenges, and fostering personal growth. The journey toward holistic wellbeing is enriched by the abundance of resources available, from nutritious foods to various forms of exercise, spiritual practices and leisure activities.

By integrating these elements into your lifestyle, you not only enhance your physical health but also nurture a positive and resilient mental state, ultimately making your body proud.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 17

FEATURE

MAKE A

Better You

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

T

here are a few common items we need to look at to make our bodies better: sleep, hydration, nutrition, movement or exercise, being kinder to ourselves and our mindset.

Sleep is very important, and statistically it is shown we all need somewhere between seven to nine hours. Keeping a schedule to go to bed and get up at the same times or near the same times is just as important.

Some might think it’s easier to get the sleep in during these shorter days, and it may be. But getting the sleep and still keeping a good schedule is what is important. Your body reacts better to all the stressors in life with a consistent schedule.

Hydration is important for better skin, better digestion and overall feeling better. Being hydrated is important for our internal organs and blood flow.

When we have enough water in our bodies, we are able to perform better, think clearer and not overeat.

Good nutrition benefits our bodies. How many

of us eat well all the time? Very few.

An 80/20 (nutritious/ treats) rule works well to ensure that the majority of the time we are on track and eating a diet that benefits our bodies.

Regular physical activity is important for maintaining a healthy body and mind.

Finding activities you enjoy can make exercise more sustainable. Whether it’s going to the gym, taking a walk, a hike or participating in a sport, incorporating movement into your routine is beneficial.

Cultivating a positive mindset involves self-compassion and mindfulness. Setting realistic goals, practicing gratitude and taking moments for selfreflection contribute to a healthier mental state.

It’s essential to be kind to oneself and prioritize mental well-being.

Remember, individual preferences and needs

1 8 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

vary, so it's crucial to find what works best for you personally. Small, sustainable changes over time often lead to more significant and

lasting improvements in overall well-being.

Simple affirmations each day can additionally help you throughout each day: I am thankful for my body, or, Healthy eating isn’t deprivation, it’s about abundance and nourishment.

IN THE NEXT ISSUE

Put Luxury Auto in the Driver’s Seat

LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

Email laurie@roxco.com Visit www.nazluxuryliving.com

FEATURE

Life is in the Cell!

PART 2

by Vickie Johnston, Owner and Founder, H2O Health

B

efore you were born, you grew in your mother’s womb for nine months. Your mother’s health and circumstances impacted your life.

Was your mom well when she carried you? Or did she have a disease, such as cancer, diabetes or something else? Did she smoke or drink or use drugs, legal or illegal? Was she living in the country eating food raised on the farm? What was the water source she used?

Did she live in the city, drinking water treated with various chemicals to improve its quality?

If she lived in the city, did she eat processed, packaged and canned foods? What work did she do? Was she exposed to chemicals as some women in WWII were when working in factories making bombs?

Was your mom a single mom? This is particularly a factor if mom was born in the ‘20s, ‘30s, ‘40s, even the early ‘50s. It was considered very shameful to become pregnant in those days if you weren’t married. Many

young unmarried women were sent away from home and put under tremendous pressure and stress.

Your birth order may be a factor in your long-term health and longevity. Were you baby No. 1 or baby No. 8 like I was? How old was your mom when you were born? A younger mom would have had a lot more minerals to give. If you were born first, you got more minerals than your

2 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

younger siblings, and that is why older children often outlive younger siblings.

Your body’s mineral bank started out full thanks to your mom. As we grow and as we age, we tap that mineral bank. This is especially true if we are not making deposits along the way by eating mineralrich food and drinking clean toxin-free water.

Mom was far more than an incubator. She was

giving you every single element needed to sustain a healthy, long life.

We know so much more today about minerals, vitamins, foods, water filtration, chemicals and toxins than they did years ago. My hope is to empower men and women, young and old with knowledge that can impact their health no matter their age. Let’s get those cells dancing!

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Cycling CATERS TO ALL LEVELS OF FITNESS

Remember when riding a bike was a blast while you were young?

It still can be, with added health benefits thrown in.

C

ycling is a versatile form of exercise that can adapt to different fitness levels and goals. There’s indoor cycling in a class at the gym or solo peddling. You can pedal outside, electric or traditional, and get intense with a Tabata session or bike easy and enjoy the outdoors.

Read on for the benefits of cycling, whether outside or inside.

LOW IMPACT Since cycling is a nonweight-bearing, low-impact activity, it’s gentle on joints, tendons and ligaments.

It’s ideal for those new to exercising, injured, needing rehabilitation or with degenerative joints.

BUILDS STRENGTH Cycling is a full-body workout using your glutes, quads, hamstrings and calves. Amp it up with added resistance or incline to build lowerbody muscles.

IMPROVES HEART HEALTH Cycling works your heart, blood vessels and lungs.

A 2019 study determined

indoor cycling can improve aerobic capacity and the cardiovascular system’s ability to provide oxygen to your working muscles.

BOOSTS JOINT HEALTH The Arthritis Foundation recommends cycling for less stress on your joints and helping to strengthen the muscles that support your knees, ankles and feet.

BUILDS CORE STRENGTH Your legs aren’t the only things working. Correct cycling engages your upper body since you need it for balance and stability, aiding in proper posture also.

HELPS WEIGHT LOSS A 2018 study found participants who cycled one and a half hours per week, along with a healthy diet, had a lower body weight at the end of the study.

EXPANDS YOUR FRIENDSHIPS Find a group to join, whether it’s an indoor studio or mountain biking group. The CDC states that having strong social connections can

decrease your risk of heart disease, stroke, dementia, depression and anxiety.

ADDS FRESH AIR A study on environmental research found cycling outside can lead to less cortisol, decreased blood pressure, a lower heart rate and even less HDL cholesterol levels.

BOOSTS YOUR MOOD Cycling helps increase overall mental well-being by decreasing stress and increasing your mood and self-esteem. A 2017 study found that people who biked to work had a lower risk of being stressed than people who commuted to work another way.

REDUCES RISK OF DISEASE Cycling for commuting and exercise are consistently associated with reduced risk of Type 2 diabetes. One study at the University of North Carolina found that people who cycle for 30 minutes, five days a week take about half the sick days compared to sedentary counterparts.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 2 3

e m i T e k a M

PLAY

FOR EXERCISE, BUT, HOW?

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

W

hen you truly value something or someone, you make time. If you don’t make time for wellness, your body is likely to respond negatively over time. For example, kids who lead a sedentary lifestyle are more likely to have back pain.

It’s true (and unfortunate) that we can’t just bake up a nice steaming hot pot of extra time when we need it. As a result, there’s not always an easy answer on how to make time for exercise on a busy schedule, even when it comes to our kids.

Considering that exercise is a must for a healthy body and mind, you may want to consider reevaluating where time is placed during the day.

Is there an area where you can make a cut? Can you find time early or later in the day? Taking a step back to understand your current routine can help reveal an answer.

MAKE TIME BY USING SHORTER INTERVALS Who said you had to move that body all at once? If you have 10 minutes, have your kiddo take those 10 minutes to run around the yard or complete some of their therapy exercises.

24 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

If you have an hour, get more movement in.

A little more intentional exercise is a lot better than none at all. You can also set a few timers throughout the day if that helps. Once the timer goes off, it is time to move. Do what works for your schedule, and remember that a little bit can still go a very long way.

SIGN UP FOR A PROGRAM OR SCHOOL SPORT Looking for evening or morning exercise for kids?

Get them involved with a

school sport. Allow them to select a sport they are interested in and watch them soar from there.

Should they have a love for soccer or gymnastics or something else, you’ll definitely want to help them pursue what they will love. Plus, they’ll be able to interact and be social with other kids.

Are sports not your child’s thing? That’s OK too! Consider a dance off at home, yoga, swimming lessons, hiking or gardening.

Walking your dog will not only change your body, but it also changes your mind, your attitude and your mood.

Change your life!

Opt to adopt at Yavapai Humane Society

928.445.2666 Yavapaihumane.org

25

PLAY

Prevent Injuries WITH FIVE-MINUTE WARMUP

When you’re busy and in a hurry, it may seem minor to skip your warmup before working out. But exercising without a warmup is a huge no-no, according to most experts.

Y

our main goal in warming up is to use dynamic stretching to increase the body’s core temperature, mobility and muscle activation. This loosens the tissues around your joints and increases range of motion, allowing easier movements and preventing injury.

The number of different 5-minute warmups out there is huge, with most geared to the type of workout to come. For a general warmup, the movements below should take about 5 minutes.

Keep up the pace, make sure to breathe and rest only shortly between sets.

Standing hip rotations, 10 each leg for 3 sets.

Stand tall, feet hip width apart. Bring your knee up hip width, then rotate your knee outward 90 degrees while standing straight. Hold a chair or wall for support if

needed. Bring knee back to start and lower.

Forward and backward arm circles, 10 each for 3 sets.

Stand tall, lift arms out to your sides, straight and parallel to the floor. Begin by circling forward in large circles, circle backward in large circles, then return arms to your side.

10 cat-cow stretches.

Start on your hands and knees with a flat back.

Arch your back raising your head toward the ceiling. Then chin to your chest, push away from the floor and hunch your back for one count.

15 squats.

Stand straight with feet hip-width apart. Lower down as if sitting in a chair.

Hold for a few seconds, then stand up. If you need to, use a chair and sit each time before standing.

2 minutes jumping rope.

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Looking for Space?

ADVERTISE WITH US!

Email laurie@roxco.com or call 928.350.8006 for more information.

Smiley Rock Trail WILL

Challenge You Submitted by Summit 4x4 Company

W

hen looking for challenging trail systems in the Quad-City area, you’ll find there aren’t many requiring a decent set of skid plates or rock sliders. That is unless you decide to tackle the infamous Smiley Rock Trail.

On the edge of the Woodchute Wilderness area, this famous rock garden gets its name from a uniquely shaped rock you pass along the route.

Featuring picturesque forests at the foot of Mingus Mountain and the Black Hills, this trail is certain to challenge your life choices.

While this trail can be accomplished with a set of 35-inch tires, we recommend 37 inches or larger if looking to keep your skids, sliders and wheels free of scuffs and scrapes. With a decent spotter to guide the way, this trail can be accomplished with little to no trail rash, and bypasses can be found before the more challenging sections should you prefer an easier route.

Be prepared for the possibility that your wheels may see some scraping.

This trail is best traveled during the spring and

summer months as snow often increases the overall difficulty of certain sections, making them impassable. If you’re up to the challenge of navigating this rock garden during the winter months, it’s best practice to go with another person in the event you find yourself stuck or in need of a spotter.

The trail is best known for an oddly shaped rock that appears in the shape of a smiley face, hence its name, the “Smiley Rock Trail.” It can be found toward the middle of the trail and is often a great stopping point to stretch the legs and break for lunch.

The end of the trail offers the most challenging obstacle, a steep waterfall ledge that often is a fun place to test your rig's capabilities and one-up your friends.

A beautiful and rewarding trail system nestled amongst mountains, oaks and pine trees, Smiley Rock Trail is a must-do trip if you’re in the Quad-City area.

Its challenging terrain is both rewarding to conquer and excellent practice for those eager to hone their spotting and driving skills.

Stay safe and happy wheeling!

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Photo: Summit 4x4 Company

PLAY

PLAY

Proud Body!

KEEP ON MOVING

by John Murphy, Founder, Make 100 Healthy

Y

ou either use it or lose it. This is a time-tested statement about how to keep our bodies active and healthy. It’s the key to vitality and well-being.

While this is a simple concept, it’s hard for many of us to implement.

There are numerous reasons so many people are stuck in a sedentary lifestyle.

The most obvious reason is that many of our jobs are behind a desk. Stationary sitting for eight hours a day is just not good for our bodies.

Throw in convenience food and drink that is devoid of nutritional value and you have an assault on your circulation and digestive system. This combination perpetuates the downward spiral that leads to a lazy existence.

What’s the solution?

You need to break these patterns with a conscious and committed effort.

You will be glad you did.

Many of us have good

intentions to be more active. But many times, we just don’t feel good.

The first thing you need to do is change your perspective. Movement, exercise and eating good food is the formula for building a body you can be proud of.

The more you do this, the easier it gets. That’s why it’s critical to start doing things differently. Simple things like taking a 15-minute walk before, during or after work will trigger your body to feel alive again.

Limit consumption of coffee and soft drinks, and substitute water to quench your thirst, without bringing caffeine or high fructose corn syrup into your body. This action alone will help you feel better and have more energy.

Once you start living a more active lifestyle, you will not want to go back to your old ways. You will crave feeling well and seeing the

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weight loss, toning and energy your body experiences.

This will lead to a new lifestyle in which your health and energy levels will be the most important aspect of your life.

Remember: Your body is your temple.

You are what you eat.

You are what you think.

You deserve to feel well.

Over time, you will create a body you are proud of. So keep moving.

Your life depends on it.

How’s Your Heart?

U LT RA S O U N D S • CA R D I AC E V E N T M O N I TO R S • N U C L E A R S T R E S S T E S T I N G

Cardiac Care offers a full range of treatment and diagnostic services to monitor and assess the health of your heart.

Self-Referrals Accepted • Most Major Insurances Accepted We want to help as many people as possible, and we don’t want a referral to stand in the way of your health.

928-759-7009

3185 N. Windsong • Prescott Valley, AZ 86314

www.cardiaccare.info

ACCEPTING NEW PATIENTS

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928-224-8386

Sharon Rogers CPT, CET, SES 31

PLAY

KICK YOUR

Trail Running UP A NOTCH

Trails can be superb places to run. They have all the health-giving benefits of exercising outdoors along with softer surfaces and varied terrain.

R

unners in Greater Prescott should take advantage of its extensive trail system, especially as the weather warms up, but there are nuances when it comes to form and pacing everybody should know and take advantage of.

FIND THE RIGHT SHOES AND GEAR Wear shoes that will give you enough traction to run uphill and give you the stability you need.

Some conventional running shoes might be able to meet your needs but dedicated trail-running shoes could be your best bet.

You’ll always need to bring at least a handheld water bottle along, and once you build up to longer runs invest in a hydration pack that can also store snacks, extra layers of clothing, sunscreen and other supplies.

TAKE YOUR TIME You’re not going to be able to run as fast on the trail as you do on the street or treadmill,

so don’t even try. Running uphill and down and around twists and turns will tax your joints and take you over many more obstacles than you would otherwise find, providing a more interesting and challenging route.

Keep yourself going at a rapid but sustainable pace, and don’t forget about conserving the energy you’ll need to go back if you’re doing an out-andback run — “speed hiking” on the trail is no sin.

STRENGTHEN YOUR ANKLES Your feet will often land at an angle while you’re running on a trail, whether they’re extending downward, upward or sideways. This is going to put additional stress on the muscles and tendons in your ankles, so put in some extra effort to make them stronger and create more stability.

Forward lunges, single leg stands and Bosu ball routines can all help you in this regard.

LEAN IN RUNNING UPHILL AND DOWN You will not be surprised about having to lean forward while running uphill, keeping a strong swing in your arms, exaggerating it if needed to keep your momentum going.

But you’ll also want to lean slightly forward while running downhill. This will allow you to proceed with more control and keep an eye out for obstacles farther down the trail.

Also, you should use your arms for balance and keep your feet quick and light.

LET’S GET TECHNICAL After you’ve run a few easier trails to get your bearings, you’ll probably want to move farther into the wilderness on steeper, rockier, twistier paths that don’t cut you as much of a break. You’ll have to concentrate even more on where you’re going and not get caught up in the scenery surrounding you.

Carbon trekking poles could be a good idea if you aren’t totally confident about your balance.

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PLAY

THE IMPORTANCE

Fit & Healthy OF KEEPING YOUR BODY

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

A

s the saying goes, “You only have one body.” This statement may seem obvious, but it holds a lot of significance when it comes to taking care of ourselves.

Our bodies are our most valuable asset and we should prioritize keeping them fit and healthy.

The first step toward keeping your body fit and healthy is finding a fitness program that suits you.

Fortunately, there

are numerous options available for people of all ages and fitness levels. From yoga and Pilates to strength training and high-intensity interval training, there is something for everyone.

One common misconception about fitness programs is that they are only meant for young people. This is far from the truth as there are plenty of programs designed specifically for older adults, such as low-impact exercises or chair workouts.

It’s never too late to start taking

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care of your body, and there is a program out there for every age and body type.

Apart from the obvious physical benefits, such as weight loss, increased muscle strength and improved cardiovascular health, keeping your body fit and healthy also has many other advantages. These include a boost in energy levels, better sleep quality, reduced stress levels and a stronger immune system.

By prioritizing your health and taking care of your body, you are not only benefiting yourself but also those around you. A healthy body allows us to perform our daily tasks with

ease, be more present for our loved ones and live a longer and happier life.

In conclusion, remember, you only have one body, so take care of it and it will take care of you. Let’s all make being healthy a routine, something we do without even thinking about it, and make our bodies our top priority and reap the numerous benefits of a fit and healthy lifestyle.

Let’s take care of our one and only body, because it deserves nothing less. So start today, make small changes every day and see the positive impact it has on your life. Your future self will thank you for it.

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PLAY

Your Pet’s WELL-BEING STARTS WITH YOU

by Loree Walden, Marketing Manager, Yavapai Humane Society

T

aking care of our pets involves more than cuddles and treats; it’s about understanding the basics of their well-being.

Our dogs and cats have their own tastes and favorites when it comes to food. Dogs are generally less picky eaters, enjoying a mix of kibble, veggies and a variety of meat choices.

On the other hand, our feline friends are true carnivores, thriving on a diet rich in meat. Offering them the right kind of nutrition ensures they lead happy and healthy lives and keep their bodies strong.

Please check with your veterinarian for any special

needs your pet may have regarding their diet.

From the small frame of a Chihuahua to the majestic Maine coon cat, each pet is unique.

Recognizing their bodies are as different as their personalities helps us adjust care to their specific needs, whether it’s regular walks, playtime or a cozy nap.

Making sure we and our pets stay hydrated is super important, but what’s interesting is that everyone’s got their own water preferences.

Cats sometimes aren’t crazy about water, so if yours don’t drink enough water, try giving them a

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little wet food, and always have fresh water available.

Dogs are usually more active and ready for a game of fetch or a nice long walk and need to drink more water to stay perky, energized and healthy.

Again, always make sure there is plenty of fresh water available for them.

Caring for our furry friends involves a bit of preventive pampering. Regular vet checkups, vaccinations and dental care go a long way in keeping them in tip-top shape. It’s about catching any potential health challenges early on so our pets can enjoy a life full of tail wags and purrs without

unnecessary health issues.

Taking care of our dogs and cats is a heartwarming responsibility filled with love and simple gestures.

Understanding their basic needs, from what’s in their bowl to recognizing the uniqueness of their bodies, makes the experience even more rewarding.

So, let’s cherish the joy they bring by embracing the privilege of caring for our furry friends’ well-being — it’s a bond that enriches both our lives and theirs.

WANT TO RECEIVE

Prescott Healthy Living Magazine

BY MAIL?

www.prescotthealthyliving.com/subscribe

PLAY

BE PATIENT:

YOU WILL

GET RESULTS FROM

Working Out

You’ve been committed to your new workout regime for two solid weeks. You’ve put in every minute you said you would, and a few extra.

B

ut your weight, your resting heart rate, your body composition, your VO2 max, your mood, nothing has budged.

You know not to expect miracles this soon, but you feel like you need some glimmer of hope to keep you motivated.

How long does it take to see some results?

Of course, the answer varies with the time you spend and the moves you make, the food you eat and the sleep you get and so much more, as well as the kind of change you’re trying to make. But we can give you some ballpark estimates of what might happen when:

CARDIOVASCULAR HEALTH Holding to a consistent, sustainable workout schedule where you’re active at least three to four days out of the week is likely to bring improvements to resting heart rate, lung capacity and other markers of cardiopulmonary wellness within eight to 12 weeks.

Interval training, especially HIIT (highintensity interval training), could bring these improvements more quickly and is a great approach for the

short term or long term, if you can stick with it.

MUSCULAR GAIN This is one instance where you might notice some improvement immediately — right afterwards, your muscles are still engorged with the blood, oxygen and lactic acid that’s been sent to them while you’ve been lifting or pushing or whatever it takes.

More lasting results can show up in four to six weeks if you can consistently incorporate progressive overload into your training.

WEIGHT LOSS This goal’s interaction with your nutrition makes it possibly the most variable in terms of when you can start to see progress.

If you’re not adhering to a specific diet plan that figures this stuff out for you, you’ll need to create a 500-calorie deficit per day to lose up to 1 pound a week, according to established research.

If you’re intent on creating that deficit mostly through physical activity it could take longer to drop a significant number of pounds, or you may see some seesawing between losing weight and gaining it through building up muscle.

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PLAY

g n i d a Tr COMPARISON FOR COMPASSION AND COMMUNICATION

by Maddie Stanik & Lena Teng, TAC Members, The Launch Pad Teen Center

D

o you ever find yourself wondering how you look while sitting at a restaurant full of people? Do you sit up a little taller, afraid your tummy might escape from your jeans?

These comparisons are the result of self-objectification.

In other words, picturing yourself being looked at.

When struggling with selfobjectification, we begin to make harmful comparisons, whether this means comparing our bodies to what a “normal” body looks like or comparing it to past versions of ourselves.

Our bodies deserve compassion. If you find yourself in a state of selfobjectification, speak kindly to yourself: “I understand I feel self-conscious about how I look. It is hard to leave my house, but I deserve to go to events that make me happy, to see the sun, to enjoy music and bond with others over shared passions.”

Being kind to our bodies is difficult, so reach out to friends and family so that together, we can empower each other!

While self-acceptance is not always a simple task, we can emphasize empowerment and pride in our lives by prioritizing building strong relationships and enjoying activities that make our bodies and minds proud.

Community engagement is one especially impactful way to prioritize both your mental health and that of a much broader group of people, encompassing all who you connect with and inspire.

Movement is another essential aspect to making your body proud. Whether you choose to go on morning walks with your dog, play pickleball with your family and friends or appreciate some evening yoga, keeping an active body helps prevent an overactive mind.

Even just taking a few moments at the dinner table to focus on healthy discussion with your loved ones can help to foster a more positive mindset.

By building healthy communication, both between your mind and

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body and with those close to you, you create the opportunity to embrace self-esteem and confidence.

However you choose to make your body proud this spring, we hope you share this positivity with others so you not only make your body proud, but also bring positivity to the bodies of other valuable members of our community.

Local

EVENTS

MAR. 2

Monthly Watson Woods Bird Walk Watson Woods Riparian Preserve 8:30 a.m. www.prescottaudubon.org

Nature Niños - Free Family Nature Program City of Prescott 10 a.m. - noon

www.facebook.com/natureninosprescott

MAR. 11-15

Spring Break Nature Camp

Highlands Center for Natural History Ages 6-13 • Register online www.highlandscenter.org

MAR. 16

YRMC Breastfeeding Works

Yavapai Regional Medical Center East - Prescott Valley Registration required

www.yrmchealthconnect.org/calendar

MAR. 30

Free CPR Training for Teens Prescott Valley Public Library 9 a.m. - 1 p.m. www.pvlib.net

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

(lap swim, family swim & group or private/semiprivate lessons available) www.prescottymca.org

YMCA Gymnastics

www.prescottymca.org

ONGOING EVENTS: Dance & Fitness Classes at Elks Theatre

www.prescottymca.org

Garden Classes Saturdays 9:30 a.m.

Watters Garden Center www.wattersgardencenter.com/classes

Prescott Farmers Market Photo by Jessica Turetzky

Saturdays 9:30 a.m. - 12:30 p.m.

YRMC Parking Lot www.prescottfarmersmarket.org

Prescott Valley Community Market Every Sunday 10 a.m. - 3 p.m.

7210 E. Pav Way, Prescott Valley

TAKE THIS 101 ON

Kidney Stones

Chances are either you or someone close to you has experienced the pain of kidney stones.

Kidney stones affect just about one in 10 people in the country over their lifetimes.

Kidney stones (also called renal calculi, nephrolithiasis or urolithiasis) are composed of hard deposits made of minerals and salts that form in your kidneys.

T

hey can affect any part of your urinary tract, from your kidneys to your bladder, and passing them can be painful. For some, drinking lots of water and pain medication may be just enough to get them through the ordeal. For others, stones can become lodged in the urinary tract and may require surgery.

If you are prone to stones, there are a few ways to prevent or at least lessen your chances of developing kidney stones.

For instance saunas, hot yoga and intense exercise may be good for you, but they can also

lead to kidney stones by dehydrating you.

Loss of water through sweating means less urinating, which means more chances for stoneproducing minerals to settle in the kidneys. As always drink plenty of water, which will lead to more urination, especially during any activity that causes you to sweat.

Moderate your intake of oxalate, which is found in peanuts, spinach, beets and chocolate in high concentrations. Fruits, vegetables, nuts, grains and legumes also contain lower amounts. Oxalates can lead to stones.

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But don’t go crazy and eliminate all oxalate foods.

Instead, consume calcium and oxalate-rich foods together. This way, the oxalate and calcium can bind together, making stones less likely.

Some think cutting back on calcium can cut back on stones, but not so, say the experts.

A diet low in calcium actually increases your risk. Instead, cut back on sodium.

Unfortunately, if you’ve had one your chances for more increase. Research shows that most people with kidney stones just don’t take medicines or

follow nutritional advice.

And without these, stones can reoccur.

Finally, red meat, organ meats and shellfish have high concentrations of purines, a natural chemical compound, which leads to a higher production of uric acid for the kidneys to excrete. This means your urine is more acidic, making it easier for uric acid stones to form.

To prevent these, cut down on high-purine foods and follow a healthy diet. Also, limit alcohol intake since it can increase uric acid levels in the blood.

RENEW

RENEW

HOW REGULAR

Exercise CAN OVERHAUL YOUR HEALTH

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

O

ne thing all health professionals agree on is that it’s essential to move your body daily and to exercise regularly.

Exercise strengthens your muscles and bones, and helps every organ in your body work better.

I’m a dentist and sleep specialist, and I’m also a health coach endeavoring to help you make healthy living choices to enhance your vibrancy and well-being.

One of the most immediate benefits of exercise is that your body releases endorphins that make you feel good.

When you exercise, your blood vessels dilate to increase blood flow to all of your organs, including your brain. When you breathe deeply during exercise, you get more oxygen into your blood.

Regular exercise is one of the best ways you can prevent agerelated cognitive decline and dementia. Healthy, young brains benefit from exercise, too. You can expect increased

processing speeds, greater attention and focus, and improved memory.

Obesity contributes to just about every chronic disease there is, including diabetes. Losing unnecessary pounds lowers your risk for such conditions such as:

* Heart disease * Stroke * Metabolic disease * Type 2 diabetes * Some forms of cancer * Osteoporosis * Sarcopenia * Dementia Building and maintaining strong muscles avoids sarcopenia (muscle wasting) and osteoporosis (bone thinning). Strong muscles exert healthy force on your bones, to keep them producing new bone cells.

If you’re overweight, exercise helps you shed

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extra pounds. It burns calories, of course. But when you add resistance exercise to aerobic exercise, you do more than burn calories and lose fat. You also build muscle, and muscle burns more calories than fat does. Adding muscle to your frame speeds up your metabolism so that it’s easier to take off and keep off weight.

Regular exercise helps your body discharge

excess energy so that you feel less stressed and more relaxed at bedtime.

Combined with good sleep hygiene — such as keeping a regular bedtime and avoiding late meals or screen time — exercise allows your body to get the restorative rest it needs.

Not to mention, there is the possibility that you may lose weight, which can play a big role in causing sleep apnea.

Women’s Health & Wellness Jeanette Pilotte MD, FACOG Denise L. Gallus, PA

At Women’s Health and Wellness, caring for women is our passion. We have the experience, expertise and state of the art equipment — Helping you look and feel your very best!

Plus a big friendly kiss from our office mascot!

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Jeanette Pilotte MD, FACOG

WELL WOMEN EXAMS VAGINAL REJUVENATION BIO IDENTICAL HORMONE REPLACEMENT THERAPY GENITOURINARY SYNDROME OF MENOPAUSE (GSM) NON SURGICAL TREATMENT OF STRESS & URGE INCONTINENCE 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 Denise L. Gallus, PA

1000 WILLOW CREEK ROAD, SUITE E

PRESCOTT, ARIZONA 86301

928.583.7887

RENEW KEY TO WELL-BEING:

Building Stronger

RELATIONSHIPS

by Heather Burgoyne, Owner, Soar Pilates

I

n our fast-paced world juggling family responsibilities, work, school and relentless day-today demands, we begin to overlook the profound impact of human connections on our overall well-being.

Amidst this whirlwind of obligations, it’s important to remember that cultivating strong relationships isn’t just a social nicety, but a fundamental cornerstone of our mental and emotional health.

Social connections offer more than longevity; they provide critical support for our mental and emotional health. Strong relationships lead to increased feelings of belonging, purpose and happiness, reduced levels of stress and improved self-esteem and empathy.

So how do we foster these meaningful connections?

Prioritize relationships: In your busy schedule, make time for friends and family. It can be as simple as a weekly phone call, a text or a coffee date.

Join groups with common interests: Whether it’s a fitness class, a book club or a volunteer group, connecting with people who share

your interests can lead to meaningful relationships.

Be open and vulnerable: Authenticity breeds deeper connections. Sharing your thoughts and feelings can encourage others to open up, creating stronger bonds. This doesn’t mean you have to share your life’s story with a neighbor or the person behind you in line to get coffee — unless you want to — but opening up when it feels safe and appropriate can offer greater opportunities to foster more

4 6 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

meaningful friendships.

Practice active listening: Being a good listener is just as important as sharing.

Actively listening and getting curious about others is the first step to building trust and understanding.

We understand there are plenty of reasons why it’s hard to get or stay connected such as social anxiety, busy schedules or perhaps distance between you and your loved ones, but don’t let that stop you.

As we navigate the

challenges of life, let’s remember to cultivate and cherish our relationships.

They are not just a source of joy but a foundation for a healthy, fulfilling life.

In embracing the healing power of connection, we find not only support and comfort but also a shared journey toward a more vibrant and enriched existence. Let’s continue to reach out, connect and grow together.

Remember, strength through wellness, strength through community.

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47

RENEW

Stretch Daily TO LIVE LONGER

Which is more important as you age — balance or flexibility?

The answer is neither. They are equally essential to a healthy life and that’s where daily stretching comes into play.

Muscle mass and strength peak at 35 years old, then begin a steady decline.

To combat this, daily stretching prevents injury and can help you live longer.

S

tretching prepares your body for the day, like showering or brushing your teeth. All you need is 5 to 10 minutes each morning to maintain flexibility and balance. Start with the following routine. Commit to 30 days to develop the habit.

Head roll: Stand straight, arms down and feet shoulder-width apart. Drop your chin and slowly roll your head from one side to the other, completing a full rotation. Repeat five times.

Shoulder roll: Stand straight with arms down. Lift shoulders, then roll shoulders back and down five times, then roll forward five times.

Triceps stretch: Stand straight. Hold your right arm in front of you, then cross wrist to shoulder, keeping the arm straight. Bend use your left arm to gently press right arm closer to your chest. Hold 10 to 30 seconds and repeat on the left.

Arms and abs stretch: Stand straight, crossing the right foot over left. Reach

arms overhead, holding the left wrist with right hand. Lean to the right as far as comfortable, feeling a stretch. Hold 15 to 30 seconds, repeat to the left.

Standing quad stretch: Stand straight. Bring left foot behind and grab your ankle with left hand. Hold 30 seconds, lower foot and repeat on right side.

Standing hamstring/ calf stretch: Stand straight placing right foot ahead of the left. Flex right toes up, lean forward and touch right foot with left hand. Pause 30 seconds. Repeat on the left.

Figure four: Lie face up, bend knees and lift legs.

Place right ankle over left knee, grasping the left thigh with both hands. Pull left leg toward you for 30 seconds. Repeat on left.

Child’s Pose: Start on all fours. Sit back till your butt touches your heels. Slide hands forward bringing chest toward the floor. Hold up to 1 minute. Wait 10 seconds then repeat three times.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 49

RENEW

Migraine Headaches CAN BE TREATED WITH

Hormone Replacement Therapy

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

M

igraine headaches are a common and debilitating condition that affects millions of people worldwide. Women are more likely to suffer from migraines than men, and hormonal fluctuations play a significant role in triggering and exacerbating the condition.

The influence of estrogen on migraine is evident by a threefold greater prevalence among women compared with men. Changes in female reproductive status can add significantly to migraine incidence.

Hormone replacement therapy (HRT) is a treatment option that may be beneficial for women experiencing migraines related to hormonal changes.

This therapy is a medical treatment that involves supplementing the body with hormones that may be lacking or have decreased due to aging or other factors. Studies have shown that hormone replacement therapy may be effective in reducing the frequency and severity

of migraines in women who experience them during perimenopause or menopause.

This is because HRT can help to stabilize hormone levels and prevent the drastic fluctuations that can trigger migraines.

In addition to estrogen and progesterone, testosterone may also play a role in migraines.

Testosterone is a hormone primarily associated with male development and

5 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

reproductive function, but it is also present in women in smaller amounts. Studies have shown that low levels of testosterone in both men and women can increase the risk of migraines.

Research also suggests that testosterone may have a protective effect against migraines and that testosterone therapy can be beneficial for women with migraines, particularly for those who are postmenopausal.

HRT can be effective in reducing the frequency and severity of migraines in women who experience them during perimenopause or menopause.

Women experiencing migraines related to hormonal changes should discuss their symptoms with a health care professional who can help to determine the best course of treatment based on their individual needs and medical history.

With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone.

Get highlights from each issue of Prescott Healthy Living delivered directly to your inbox by signing up for our newsletter today!

www.prescotthealthyliving.com/copies

RENEW COSMETIC DENTAL PROCEDURE

Whitens Teeth

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

T

he significance of teeth whitening extends beyond aesthetics; it represents a gateway to renewed confidence and a positive self-image, driving individuals toward seeking this cosmetic dental procedure.

The Beaming White System represents a breakthrough in professional lightactivated teeth whitening technology, revolutionizing how we achieve brighter smiles.

This advanced system integrates Futura™ 2400 blue LED light and potent, fresh gels, to deliver results.

2400 blue * Futura™ LED light: Emitting a specific wavelength of light, this technology activates the whitening gel, accelerating the breakdown of stains and discoloration on the tooth surface without harming the tooth enamel. fresh * Strong, gels: The Beaming White System uses the strongest and freshest gels in professional teeth whitening. These gels are formulated to penetrate and break down stubborn stains.

WHAT INFLUENCES LONGEVITY?

* Lifestyle habits: Smoking or consuming staining substances such as coffee, tea or red wine can expedite the fading of whitening effects, necessitating touch-up treatments sooner. hygiene * Oral practices: Diligent oral care routines, including regular brushing, flossing and using whitening toothpaste play a vital role in maintaining the longevity of whitened teeth. choices: A diet * Dietary high in pigmented foods or acidic substances might accelerate the fading of whitening effects. Limiting the intake of staining foods and beverages like berries, colas and sauces can prevent the recurrence of discoloration. touch* Maintenance; up: Periodic touchup treatments or maintenance sessions recommended by

5 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

dental professionals can effectively extend the duration of whitening results.

By adhering to these recommendations and guidance from dental professionals, individuals can effectively safeguard and extend the longevity of their teeth-whitening results, relishing the brilliance of a dazzling smile for an extended period.

ARE THERE CONCERNS AND SIDE EFFECTS TO BE AWARE OF? While teeth whitening treatments are generally safe and effective, it’s essential to consider potential concerns or side effects:

* Sensitivity * Gum irritation * Risks with overuse Understanding the broader positive impacts of a brighter smile while acknowledging potential concerns or side effects provides individuals with comprehensive insights into the benefits and considerations associated with teeth whitening treatments.

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

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Shuffle your Thoughts TO FALL ASLEEP

It’s been a long day, you’re exhausted and can’t wait to flop into bed and drift off. But sleep evades you as your mind keeps rehashing your day, your problems and obligations.

You try deep breathing or music and it may help a bit, but your mind just won’t let you relax.

T

ruth is, you’re not alone. Studies have found almost 30% of the population report having trouble falling asleep or staying asleep.

Thinking in analytical, problem-solving mode is what delays sleep, say researchers.

If you’re one of these people you might want to try cognitive shuffling.

Even though it sounds like a new dance, it’s actually a method to calm your brain and get you that elusive shut-eye.

Developed by Canadian cognitive scientist Luc Beaudoin, cognitive shuffling is a way to scramble your thoughts as you focus on a sequence of random objects.

Basically, it gives your brain just enough to work with, but not enough to stir executive functioning.

Cognitive shuffling scrambles your thoughts so your brain can’t try to make sense of things and interrupts the processes of memory, evaluation, planning and problem solving.

It might sound complicated, but it’s quite the opposite.

Give it a try tonight as you try to drift off.

1. Pick a random word of at least five letters.

For example, carpet.

2. Begin with the first letter of that word and think of a word that starts with that letter.

For example, crown.

Now, imagine and visualize a crown.

3. Next think of another word that begins with that letter and visualize the word. Keep going until you run out of words for that letter.

5 4 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

4. Move on to the next letter, which would be A in our example (carpet), and think of words that begin with it and visualize them.

5. Continue at your own pace until you fall asleep. If you find yourself thinking stressful thoughts, just recognize them and return to your shuffling.

RENEW

15 Ways RENEW

TO KEEP YOUR DIET HEALTHY

1.

Skip appetizers and dessert while eating at a restaurant — or skip the entrée in favor of an appetizer.

2.

Prioritize learning how to prepare healthy meals.

3.

Slow down the pace of your eating so you don’t overshoot your brain’s ability to register that you’ve satisfied your hunger.

4.

Replace calorie-laden sodas, smoothies, cocktails, beer or wine with water, coffee or tea.

5.

Chew your calories rather than relying on smoothies or soup

as a full meal; you’ll feel more satisfied and have fewer cravings in the following hours.

6.

Don’t force yourself to eat foods you really don’t like just because they’re healthy. Rely on those you enjoy and break the false association between misery and a nutritious diet.

7.

Switch to using smaller plates, which makes portion control much easier.

8.

Plan and prepare meals ahead of time whenever you can to prevent impulse eating; improvise recipes.

5 6 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

9.

Steer away from processed products by choosing whole foods, including whole grains, as the foundation of your meals.

10.

Stuff your refrigerator and pantry full of nutritious basics including fruits and vegetables (fresh and frozen), eggs, lean meats, nuts, beans and herbs and spices.

11.

Make a physical recipe book compiling your favorite healthy meals so you won’t have to do them from memory or search for them on your phone or computer.

12.

Indulge yourself sparingly with your less-than-healthy favorite snacks and meals.

13.

Plain boiled potatoes are a great choice for promoting satiety with a nutritious, relatively low-calorie food, but use caution if you need to watch your blood sugar levels.

14.

If you aren’t vegetarian or vegan, try to work at least one or two plant-based days into your weekly meal plan; this will improve your health as well as the planet’s health.

15.

Look for ways to pump up the fiber content of your recipes — add a half-cup of beans or lentils, serve some whole-grain crackers on the side or eat a piece of whole fruit for dessert.

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Hum

Like a Bee: Float Like a Bird

by Blake Herzog

W

hen we’re feeling or trying to feel relaxed and happy, it’s not uncommon to find ourselves humming.

If you don’t already, you can try this any time you feel a little stressed or blue and just chill out.

This is one of the simplest forms of breathwork, or the practice of controlling our breath to promote relaxation and other desirable effects.

Breathwork has been an element of spiritual life and relaxation since at least 500 to 600 B.C., when the practice of yoga and its breathing exercises known as pranayama were first developed in ancient India.

Out of the many techniques practiced within pranayama, one of the easiest and most effective is known as bhramani, or humming bee’s breath.

The exhale is accompanied by a humming noise produced by the vocal chords and kept within the throat and nasal cavity, reverberating against the vagus nerve that runs throughout the body and plays a key role in the autonomic nervous system.

The humming or buzzing noise helps to drown out the chatter in your mind and break the cycle of anxious or negative thinking. The vibration can lower your heart rate and calm other automatic functions reacting to a “fight or flight” response.

Find a quiet and comfortable place to sit in a relaxed posture, even at your desk.

1. Sit in a cross-legged position on the floor or on a chair with your spine straight. Rest your hands on your knees or in a

5 8 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

mudra (position) of your choice — for example, index finger touching the tip of the thumb.

2. Inhale slowly through your nose and fill your lungs with air.

3. Create a humming sound like that of a bee as you exhale. Keep your mouth closed and produce the sound with the throat. The humming sound should be gentle, smooth and continuous. Aim for a deep and resonant hum.

The lips can remain gently closed throughout the practice, allowing the sound to vibrate in the nasal cavity.

4. Repeat the process for several breaths, gradually increasing their duration. Start with 5 to 10 breaths and, as you become more comfortable, you can extend it to 15 to 20.

RENEW

NOURISH

THESE HIGH-FAT FOODS CAN

Boost Your Health As many of us know, all fats are not created equal. on to learn about some of the best high-fat foods to incorporate into your diet.

NUTS AND SEEDS

S

aturated fat mostly comes from animal products and has been linked by most research to plaque that builds up in our arteries and can lead to coronary disease. Trans fat stands unchallenged as the “worst” for its ability to raise the level of “bad” LDL cholesterol in our blood while lowering the “good” HDL form.

Unsaturated fat is the opposite of trans fat, lowering LDL while enhancing HDL levels and reducing inflammation.

One subcategory, polyunsaturated fats, also delivers essential omega-3 and omega-6 fatty acids for several bodily functions.

Most dietary experts recommend getting the lion’s share of our fat intake from unsaturated forms.

Because all fats are calorie-dense, they should not compose more than 30% of the calories we eat in a day. That said, read

These are stellar sources of unsaturated fat and omega3s as well as protein and fiber. Drop some walnut pieces or chia seeds onto your salads or into loaves of fresh-baked bread.

Almonds, pistachios, peanuts, pecans and hazelnuts are great choices along with sesame, pumpkin, hemp and sunflower seeds and flaxseed are great choices for almost any meal or a small snack.

FATTY FISH Salmon, mackerel, tuna, herring, sardines, anchovies — opinions vary about the flavors of these species of fish but the scientific community agrees they’re excellent sources of omega-3 fatty acids.

Studies suggest they have numerous healthful effects including lowering the risk of heart disease and high blood pressure.

OLIVE OIL AND OLIVES Olive oil reigns as the healthiest plant oil with its beloved flavor and longestablished nutritional benefits, carrying the highest percentage of monounsaturated fats,

with canola and peanut oil the runners-up.

The olives this oil is produced from tend to get overlooked in comparison but are also nutritional standouts with their high healthy fat content as well as high levels of vitamin E and other antioxidants.

DARK CHOCOLATE The phrase “the darker the berry the sweeter the juice” doesn’t extend to chocolate, but dark chocolate (at least 70% cacao) with little to no added sugar is a rich, luxuriant treat with lots of unsaturated fat and antioxidants that may increase HDL cholesterol levels and reduce blood pressure. Almost twothirds of its calories come from fat, so reserve it for special moments.

AVOCADOS With their high level of monounsaturated fat these fruits are practically synonymous with healthy eating. A whole avocado contains around 250 calories and 23 grams of fat, along with 10 grams of fiber and 3 grams of protein to fulfill multiple dietary needs.

With all that fat and fiber they tend to be very satisfying, to the point of helping to curb cravings for other foods.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 6 1

NOURISH

COMPANION PLANTS

Aid Potatoes

by Ken Lain, The Mountain Gardener, Watters Garden Center

P

otatoes grow deep, suggesting the best companions are those with aboveground habits that do not interfere with the potato tubers. Lettuce, radishes, scallions and spinach have shallow roots perfect for occupying the spaces between potato plants.

Potatoes are harvested late in the season. The ideal companion plants around the potato hills are early-season vegetables harvested well before you dig up the potatoes.

Several plants are said to enhance the flavor of the potatoes, including dead nettle, horseradish and marigolds. Beans and other legumes are companion plants because they increase soil nitrogen levels.

Horseradish makes potato plants resistant to disease. Petunias and alyssum attract beneficial insects that feast on nasty bugs that attack potatoes.

Colorado potato beetles are a particular problem for potatoes. Among the plants that repel this damaging pest are tansy, coriander and catnip.

Avoid planting these next

to your potatoes: carrots, cucumbers, eggplant, fennel, okra, onions, peppers, pumpkins, raspberries, squash, sunflowers, tomatoes, tomatillos and turnips.

Good companions are: alyssum, basil, beans, cabbage, catnip, chamomile, coriander, corn, horseradish, lettuce, marigolds, nasturtium,

6 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

parsley, peas, petunias, radishes, scallions, spinach, tansy, thyme and yarrow.

REASONS COMPANIONS HELP:

Bug prevention: Many plants are famous for repelling insects from potatoes. Marigolds are ideal for this reason. Other plants attract beneficial insects that serve as predators

of harmful insects.

Growth: Companion plants have similar plant food, light and water needs, which makes them easier to care for. Pairing plants with high water needs, for example, makes watering more efficient and ensures all plants receive the right amount of irrigation.

No competition: Plants often have complementary habits. Pairing tall upright plants with low-vining plants efficiently use garden space. Pairing deeprooted vegetables with shallow-rooted vegetables offer similar efficiency.

Nutrient replacement: Some plants improve your gardens nutritional value.

Legumes are companions because they make nitrogen in the soil available for many other plants.

Perfects soil: Plants either consume or replenish minerals in the soil, prevent soil depletion and reduce plant food needs.

Examples include beans and peas adding nitrogen to the soil; broccoli and cabbage use nitrogen.

Flavor enhancer: Some plants enhance other edible plants’ flavor when grown close together.

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NOURISH

Don’t Forget THE NEED FOR

PREBIOTICS

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

W

hen addressing health, probiotics seem to be the heroes of our digestive system.

They are live microorganisms, such as bacteria and yeast, found in various foods containing live cultures or in dietary supplements that confer extensive health benefits.

However, the vital key that most people forget is to supply these important probiotics with prebiotics.

Prebiotics are indigestible carbohydrates, dietary fibers, which help “feed” probiotics.

You will experience increased health benefits pairing them together on a regular basis.

Below are some of the health benefits associated with prebiotics:

risk for * Lower cardiovascular disease

*

Healthier cholesterol levels

* Better gut health * Improved digestion * Lower stress response

hormonal * Better balance immune * Higher function risk for obesity * Lower and weight gain inflammation * Lower and autoimmune reactions

COMMON PREBIOTIC FOODS

Vegetables: mushrooms, Jerusalem artichokes, chicory, garlic, leek, onions, spring onion, asparagus, beetroot, fennel, green peas, snow peas, cabbage, dandelion greens, burdock,

6 4 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

eggplant, endive, jicama, konjac and radicchio.

Legumes: chickpeas, lentils, red kidney beans, baked beans.

Fruits: nectarines, white peaches, persimmons, watermelon, grapefruit, pomegranate, dried fruit (like dates or figs), apples, under-ripe bananas.

Whole grains and other products: barley, rye, wheat (pasta, bread, etc.), oats, wheat bran, couscous, corn, psyllium husk.

Other foods: raw honey, coconut flour, dark chocolate, wild rice, chia seeds, flaxseed.

A word of caution—

Several food manufacturers offer foods that are “high in fiber,” but some of them are isolated fiber sources that are difficult to digest; some might even have mild laxative effects.

Just because a food is high in fiber, it does not mean it is a good source of prebiotics. It is always best acquiring dietary fiber and prebiotics from whole, real foods. A healthy, balanced diet can provide an adequate source of probiotics and prebiotics on a daily basis.

For those individuals who travel (especially internationally), or for those who cannot tolerate dairy products, fermented foods and high fiber foods, supplementing with a quality probiotic supplement that also includes prebiotics can be beneficial.

Baking or consuming foods with a variety of plant-based flours is one way to introduce new sources of prebiotics to your diet, so have fun experimenting with different recipes in your kitchen!

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NOURISH

Matcha Tea INCREASES GREEN TEA’S POWER

Green tea has built a reputation for its health-boosting properties, and matcha has become the trendiest form of this beverage.

It’s produced from the same plant as other teas but grown under conditions known to increase its chlorophyll and amino acid content, as well as create a deeper green color.

T

he leaves are ground into a powder that can be brewed into tea or incorporated into other drinks, baked goods and recipes.

The merits of matcha and traditional green teas are similar but matcha has certain advantages that may benefit some drinkers: Rich in antioxidants — Due to the shadegrowing process and the consumption of the whole leaf, matcha tends to have higher levels of antioxidants, particularly catechins like epigallocatechin gallate (EGCG). This antioxidant is believed to improve heart health, support metabolic health and weight loss and help protect the brain from degeneration.

Provides vitamins and minerals — Along with catechins, matcha contains a wealth of vitamins also considered

to be antioxidants, particularly vitamins A and C, and minerals such as potassium, iron and calcium.

Supports detoxification — Matcha is grown in the shade, which increases its chlorophyll content.

Chlorophyll is believed to help with detoxification by aiding the body in eliminating toxins.

One large 2015 analysis linked consumption of green tea to lower rates of liver disease, including cancer. Another study in 2020 concluded it can benefit people diagnosed with alcoholic fatty liver disease by reducing liver enzymes.

Enhances concentration, alertness — Matcha contains L-theanine, an amino acid that promotes relaxation and alertness.

When combined with the higher level of caffeine in matcha, it can

provide a more stable and sustained energy boost compared to other caffeinated beverages.

Some studies suggest that regular consumption of green tea, including matcha, may have neuroprotective effects and could potentially reduce the risk of cognitive decline.

Promotes healthy skin — The antioxidants in matcha may contribute to healthier skin by protecting against free radicals and promoting overall skin health. EGCG and other antioxidants fight inflammation throughout the body including the skin, potentially easing conditions like eczema and acne.

A topical product has been shown to fight skin cancer in lab studies on mice, though more study on humans is needed to verify its effectiveness.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 6 7

NOURISH

! s s e n i p p a H & h t l Hea SPRING INTO

“Spring is far more than just a changing of the seasons; it’s a rebirth of the spirit.”

—Tori Sorenson

by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Living Proof Naturally

A

s our winter is ending in the beautiful mountains of Prescott, spring is on her way!

The spring equinox is March 19 this year.

Equinoxes are the only two times yearly that the sun rises due east and sets due west for all of us on Earth.

The equinox happens at the exact moment worldwide and the length of day and night is nearly equal in all parts of the world.

As the sun is warming us more, it is a great time to get out to our

beautiful lakes and mountains for fresh air, sunshine and exercise.

We need vitamin D and our best supplier is the sun! So get outside every day for your daily dose.

Sunshine literally makes you happy and healthy.

Vitamin D benefits us in so many ways including its ability to strengthen bones and boost calcium absorption.

It is also involved in immune function, disease prevention, mood regulation and weight control.

6 8 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

In fact, a deficiency in this crucial vitamin can cause issues like hair loss, chronic pain, sluggishness and decreased wound healing. It can even increase the risk for cardiovascular disease, diabetes and serious infections.

Healthy snacks for hiking include nuts like almonds, cashews and walnuts, and you can add some unsweetened dried fruit to the mix.

My favorite healthy snack to take when I hike is dates that I fill with nut butter like almond or cashew

butter. If you haven’t tried it yet, you do not know what you’re missing.

Trust me, it’s delicious.

Dates are very healthy for us, and they can reduce cholesterol, boost our energy, support bone health and are rich in phytochemicals.

Coconut water is an excellent choice for hydration and for healthy and essential electrolytes.

So let’s get out in the sunshine, go kayaking or hiking and enjoy our warmer weather because spring is here.

May all Beings Benefit

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“Where there is no wine, there is no love.”

–Euripides

WINERY & VINEYARD SECTION

Northern Arizona Luxury Living presents the Wine & Vineyard section.

Each bimonthly issue shares features on the luxurious enjoyment of wineries, vineyard vacations, emerging wine regions, tastings and more!

CONNECT WITH LUXURY CONSUMERS IN NORTHERN ARIZONA Prescott • Prescott Valley • Payson • Wickenburg • Cottonwood • Sedona • Flagstaff • Verde Valley

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northernazluxuryliving

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NOURISH HEALTHY

Recipes QUICK

One Skillet Beef & Veggies

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

Ph

Dark leafy greens like the chard used in this recipe are packed with micronutrients.

One cup of chard contains approximately 300 mcg vitamin K, significantly exceeding the minimum daily recommended value.

o: ot B

ai

le

y

Zy

gu

ti s

1 lb

Ground beef

1 tbs

Avocado oil

3 cups

Chard, chopped

1

Red bell pepper, cut in strips

1 tbs

Onion powder

3 tsp

Basil, dried

2 tsp

Black pepper

1 tbs

Liquid aminos

1 tbs

Balsamic vinegar

Salt (to taste)

1 2

Heat skillet to mediumhigh. Cook ground beef, drain fat and set aside.

Add oil and bell pepper to skillet, cover and heat until pepper has softened.

Add chopped chard (or your preferred dark leafy green), onion powder,

basil, black pepper and liquid aminos. Cover until greens reduce to half.

Mix in ground beef and remove from heat.

Drizzle with balsamic vinegar before serving.

Served here with steamed rice.

3 4 5

Serves 2 | Time to Table 30 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

NOURISH KETO

Taco Casserole If it’s Taco Tuesday, how about a keto taco casserole loaded with spicy ground beef and cheese? It’s so good, you’ll never miss the taco shells.

And make your own keto taco seasoning to skip the sugar usually found in the store-bought variety. Use the seasoning for soups, casseroles and more.

1 med

Onion, diced

1 med

Bell pepper, diced

2 cloves

Garlic, minced

2 lb

Ground beef

4 tbs

Keto taco seasoning (see recipe below)

2 tbs

Tomato paste

2 med

Eggs

1½ cups

Shredded Mexican cheese

½ cups

Heavy cream

1 med

Jalapeños, sliced (optional)

1 med

Avocado, diced

KETO TACO SEASONING ¼ cup Chili powder 2 tbs

Cumin

2 tbs

Smoked paprika

2 tbs

Salt

1 tbs

Garlic powder

1 tbs

Onion powder

2 tsp

Coriander

1 tsp

Oregano

½ to 1 tsp

Cayenne, to taste

1

Prepare taco seasoning mix by adding all ingredients to a sealable container and shake. Store sealed, room temperature.

Preheat oven to 350°. In a large skillet, add onions and bell pepper. Sauté 4 to 5 minutes to soften onions.

Add ground beef and garlic to skillet, break up beef and cook until browned.

Turn off heat and add taco seasoning and tomato paste to skillet and mix.

2 3 4

5 6 7

In a casserole pan, spread ground beef mixture evenly.

In a medium bowl, add eggs, cream and 1 cup shredded cheese.

Pour cheese mixture over beef and spread evenly.

Sprinkle on the remaining cheese and the jalapeño slices over the top if desired.

Bake casserole uncovered for 15 to 17 minutes.

Let rest five minutes then top with avocado and serve.

8 9

Serves 6-8 | Time to Table 25 mins

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 7 3

NOURISH FOR GREEK SALAD 15 Cherry tomatoes, halved 2 cups

English cucumber, diced

1 cup

Kalamata olives

½ cup

Red onion, diced

1/4 tsp

Kosher salt

2 tbs

Greek vinaigrette

MEATBALLS 1 lb

Ground chicken

1

Egg

½ cup

Almond flour

1 tsp

Kosher salt

1 tsp

Oregano, dried

1 tsp

Basil, dried

1 tsp

Dill, dried

½ tsp

Onion powder

1 tsp

Garlic powder

½ tsp

Ground black pepper

1 tbs

Mint, fresh, packed and chopped

1/3 cup

Greek vinaigrette (note: reserve for after meatballs are cooked)

Tzatziki sauce (storebought or homemade)

1 2 3

5

4

6 7

Prepare salad by combining the fresh ingredients and salt in medium bowl.

Pour the Greek vinaigrette on top. Stir to combine and set aside.

Combine ground chicken, egg, almond flour, salt, oregano, basil, dill, onion powder, garlic, pepper and mint in a large bowl. Stir thoroughly.

Use a cookie dough scoop to scoop approximately 1½ tablespoons of meatball mixture, forming a ball, and place on a large plate.

Continue until all the meatball mixture is used.

Bring large cast-iron skillet to medium-high heat.

Add a tablespoon of oil and use a spatula to coat the pan with it. Add chicken meatballs and sear on all sides, about 3 minutes. Turn down heat and continue cooking, about 10 to 15 minutes or until fully cooked at 165°. (Alternatively, you can place meatballs on a cooking sheet and bake at 375° for 18 to 22 minutes.)

Place cooked chicken meatballs in a large bowl and pour Greek vinaigrette on top. Toss to coat.

Serve salad and meatballs on a plate or in a bowl.

Drizzle meatballs with tzatziki sauce if desired and serve immediately.

Serves 4 | Time to Table 35 mins

74 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

WHOLE30

Mediterranean Chicken Meatballs with Salad Take your family on a culinary trip to Greece with these yummy meatballs, rolled up with fresh and dried spices that complement the ground chicken and served with a classic salad to bring added freshness and nutritional value.

A drizzle of yogurt-based tzatziki sauce is optional but will zing up the flavor even more on this Whole 30 and paleo-compliant meal.

NOURISH

VEGAN

Curry with Cauliflower, Chickpeas and Butternut Squash

Savor the rich flavors of curry topped with crunchy peanuts and fresh cilantro. Serve it alongside fluffy rice for a hearty, wholesome meal that's as satisfying as it is nutritious.

1 tbs

Olive oil

1 large

Onion, diced

3 cloves

Garlic, minced

1 tbs

Ginger, grated

1 tbs

Curry powder

1 tsp

Ground cumin

1 tsp

Ground coriander

1/2 tsp

Turmeric powder

1/4 tsp

Cayenne pepper (optional, for added heat)

1 small

Butternut squash, peeled, seeded and diced

1 small head

Cauliflower, cut into florets

1 can (15 oz)

Chickpeas, drained and rinsed

1 can (14 oz)

Coconut milk

1 cup

Vegetable broth

1/4 cup

Peanuts, chopped (for garnish)

Fresh cilantro, chopped (for garnish) Salt and pepper to taste Cooked rice, for serving

1

Heat the olive oil in a large pot over medium heat. Add the diced onion and cook about 3-5 minutes until softened.

Stir in the minced garlic and grated ginger and cook for another two minutes.

Add the curry powder, cumin, coriander, turmeric and cayenne pepper. Stir to coat onions.

Add butternut squash, cauliflower florets

2 3 4

and chickpeas to the pot. Stir to combine.

Pour in coconut milk and vegetable broth. Bring to a simmer, then reduce heat to low. Cover and let it cook for about 20-25 minutes, or until the vegetables are tender.

Season with salt and pepper to taste.

To serve, ladle the curry over cooked rice. Garnish as desired.

5

6 7

Serves 4 | Time to Table 45 mins

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 75

NOURISH

FAMILY FRIENDLY

Tex-Mex Turkey Stuffed Sweet Potatoes

There’s nothing quite as warm and filling as a sweet potato, and your whole family will love this Southwestinfluenced take on stuffed potato skins.

FOR SWEET POTATOES 4 Sweet potatoes, medium ⅓ tsp

Cumin, ground

1 tsp

Avocado or olive oil

Salt and pepper to taste FILLING 1 lb

Ground turkey, lean

1 tbs

Olive oil

2 Cloves

Garlic, minced

1 tsp

Cumin, ground

1 tsp

Paprika

1 tsp

Oregano, dried

1 tsp

Chili powder

1 cup

Canned diced tomatoes, with juices

1 med

Zucchini, grated

1 lg handful

Spinach, chopped

Salt and pepper to taste

1

Pierce each potato multiple times with a fork and cook one at a time in the microwave for 3 minutes each side, carefully remove from microwave and allow to cool.

When potatoes are cooled, slice lengthwise and scoop out the inside potato flesh, keeping skins intact. Mash potato and set aside.

In a large pan, add olive oil and garlic over medium high heat and cook until fragrant. Add turkey meat and cook until brown, about 4 to 5 minutes.

Add spices and stir meat. Add in the diced

2 3

4

tomatoes, grated zucchini and spinach, along with the black beans and corn if you’re using them. Stir until warm.

Arrange potato skins on a cookie sheet and distribute mashed sweet potato into each skin. Top with turkey meat mixture and sprinkle with shredded cheese.

Broil assembled potatoes in the oven for about 6 to 8 minutes until cheese begins to brown.

Remove from oven and serve with green onions (if using), salsa and/or sour cream.

5

6 7

Serves 4 | Time to Table 40 mins

76 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

NOURISH VEGETARIAN

Garam Masala Lentils This dish is a hearty, protein-filled vegetarian dinner full of flavor and spice. You can find garam masala at most grocery stores, or even make your own if you are feeling creative.

Serve over baked potatoes, sweet potatoes, rice or just enjoy it with your favorite naan bread.

1 lg

Onion, diced

4 cloves

Garlic, minced

1 tbs

Ginger, minced or ½ tsp dry

2 cups

Lentils, brown or green

4 cups

Vegetable broth or water

1 15-oz can

Fire roasted tomatoes, diced

¼ cup

Tomato paste

3/4 tsp

Salt

½ tsp

Smoked paprika

1½ tsp

Garam masala

¼ tsp

Black pepper

1 cup

Coconut milk (full fat)

1 2 3

Add one tablespoon olive oil to sauté pan and add onion. Cook 4 to 6 minutes until soft.

Add garlic and ginger, cook for another 2 minutes.

Add remaining ingredients except

coconut milk and bring to a boil. Cover and reduce heat to simmer for 30 minutes.

Remove lid and simmer for 15 minutes or until mixture thickens.

Stir in coconut milk, season to taste with salt and serve.

4 5

Serves 8-10 | Time to Table 45-50 mins

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 7 7

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 Killer Skin By Kelly 1436 W. Gurley St. | Prescott, AZ 86305 www.killerskinbykelly.glossgenius.com 928.499.4686

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 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

Studio ROX 1957 Commerce Center Cir., Ste. B Prescott, AZ 86301 Cornerstone Family Chiropractic www.studio-rox.com | 928.351.1555 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 Wilson Aesthetics Beauty & Wellness www.azcornerstonefamilychiropractic.com 8196 E. Florentine Rd. 928.237.9477 Prescott Valley, AZ 86314 Disc and Spine Center LLC www.wilsonaestheticsaz.com | 928.350.5484 7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

Allergist

Salberg Chiropractic 202 N. Granite St., No. 210 | Prescott, AZ 86301 928.445.2004 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.277.1899 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

Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 86305 www.northernazallergy.wixsite.com/ prescottallergy 928.224.7540

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

89A Dental Care PLLC 6455 N. Viewpoint Dr., Ste. 600 Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989

Webb Hearing Center 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970

Audiologist Cardiology

Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824 Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiaccare.info | 928.759.7009

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

Dentistry

Aspen Dental - Prescott Valley 7584 E. AZ-69 | Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759 Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Prescott Family Chiropractic 3220 Lakeside Village | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600

Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355

Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076

Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877

Prescott Cardiology 804 Ainsworth Dr., Ste. 102 | Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601

78 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181 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 Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

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

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 79

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

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 Sanos Wellness 172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Neurophysiologist

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

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

8 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

Physical Therapy

Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667

Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250

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

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

Pain Management

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

Occupational Therapist

Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 x112

James-Marco Health 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

Arizona Hand Center & Physical Rehab 3111 Clearwater Dr., Ste. C Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843

Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

Central Arizona Pain Institute 2100 Centerpointe West Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788

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

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586

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

John J. O’Connor, MD 3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066

Neurosurgery

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

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

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 Ellen F. Bunch MD PLLC 1456 W. Gurley St. | 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 Integrated Medical Services 2971 Willow Creek Rd., Bldg. 3&4 Prescott, AZ 86301 www.imsaz.com | 928.277.8088 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

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

IYA Medical Imaging 3120 Willow Creek Rd. | Prescott, AZ 86301 www.iyamedical.com | 928.515.3232

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085

SimonMed Imaging - Prescott 790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900

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

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

Sanos Wellness 172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

Shirley Rheinfelder 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083

Start Moving On 3080 North Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5245

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

Radiology/Imaging Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040 Dignity Health, Yavapai Regional Medical Center 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancer-screening 928.445.2700

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447 MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100 Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800 Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595 Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628 Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.445.0744 Silver Sands Recovery 3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

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

Ultrasound Services Precision Diagnostic Ultrasound 703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

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

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3 8 1

Sarah Kieckhefer OWNER, GOURMET BEEF

WHAT IS THE BIGGEST CHALLENGE OF YOUR JOB?

(DEAD OR ALIVE) WHO WOULD IT BE?

EVERYTHING! Weather, market fluctuations and educating the consumer on where their meat comes from.

Queen Elizabeth, John Wayne and my late grandmother Lucile Hurst.

WHAT IS THE GREATEST REWARD OF YOUR JOB? Meeting people who have tried the beef and are a fan!

HOW DID YOU BECOME INTERESTED IN YOUR CAREER FIELD? WHAT BROUGHT YOU TO PRESCOTT? My parents moved here in 1986 from northeastern Colorado for work.

My dad worked for local ranches while I was growing up, which later led me to meeting my future husband and his family who were in the ranching industry.

8 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 3

WHERE WOULD YOU LIKE TO VACATION NEXT AND WHY? A group of us are talking about a trip to Italy or Greece. We take a trip each year to somewhere fun and exciting.

IF YOU COULD HAVE DINNER WITH ANY THREE TO FIVE PEOPLE

WHAT IS THE LAST BOOK YOU READ AND WHAT DID YOU ENJOY ABOUT IT MOST? Killers of the Flower Moon; learning the history of the Osage nation, where we also have cattle. Since reading it and going back to Pawhuska and knowing the history there is really interesting.

WHAT IS YOUR FAVORITE PRESCOTT ACTIVITY? I never miss the World’s Oldest Rodeo®! I have competed at it since 1999.

TROUBLE

SLEEPING? LET US HELP YOU GET

THE REST YOUR DESERVE

We are a dental practice that solely treats dental sleep medicine by offering dental solutions to the medical problems known as snoring and sleep apnea.

Call Dr. Dana Rockey, DMD for a Consultation

928-235-6925

122 N. Cortez St., #302 • Prescott Serving all of Northern Arizona

www.Prescottsleepsolutions.com

SERVICES

WE OFFER: Sleep Apnea & Snoring

Oral Appliance Therapy Nightlase Laser Therapy INap Sleep Apnea Treatment Home Sleep Testing Online Sleep Care

MAI NTA IN YOU R HEA LTH & BEAUTY AT WIL SON AES THE TICS

At Wilson Aesthetics, we’ve crafted a welcoming environment designed to melt away your stresses. Our philosophy goes beyond skin-deep; we focus on holistic care that nurtures both the skin and the individual. Our mission isn’t just about appearing youthful or feeling invigorated— it’s about fostering a transformative lifestyle from the inside out. Trust in our team of skilled medical professionals, nurses, and aestheticians to design a personalized anti-aging and skin health regimen tailored just for you.

SERVICES

Botox/Dysport Morpheus8 IV Therapy Filler Hydrafacial PRF/PRP Injections DiamondGlow

Women’s Health Hormone Therapy Laser Hair Removal Semaglutide Weight Loss B12 Injections IPL Body/Skin Tightening

BRANDS Skinbetter Science ZO Skin Health Colorescience Jane Iredale

CONTACT HELLO@WILSONAESTHETICSAZ .COM 928. 350.5484

❤ @WILSONAESTHETICSAZ WWW.WILSONAESTHETICSAZ .COM

8196 E. FLORENTINE RD | PRESCOTT VALLEY | AZ | 86314

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