Prescott Healthy Living - VOL. 5, NO. 4

Healthy Water Helps Every Cell Stay Well! Blood Cells are 90% water, of course YOUR water matters!

Award-winning small group fitness program designed specifically for adults 55 +

Begets Health

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!

April is a key month for awareness campaigns. From awareness about alcohol, stress, oral cancer, testicular cancer and sports eye safety, April also shines light on World Health Day and National Public Health Week. Many other topics claim this month.

In our pages, get some keen ideas on how to celebrate Earth Day (April 22), identify and cope with rosacea, naturally treat Cushing’s disease and how to combat stress.

Beyond the formal recognitions this month, our staff writers and contributors delve into all different aspects of awareness itself.

D o you know how your dog expresses awareness? Read our monthly pet story from the Yavapai Humane Society to find out more. And because most of us use our ears to know the world around us, see our tips on preserving this precious sense.

We are aware always of how valuable our readers are and endeavor to bring you useful and meaningful health information and tips every month. So, please read on!

Be Well,

MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS

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 BRANDS

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

CONTACT

Skinbetter Science

ZO Skin Health

Colorescience

Jane Iredale OSEA Anfisa Epionce Alastin LilFox

HELLO@WILSONAESTHETICSAZ.COM

928.350.5484

❤

@WILSONAESTHETICSAZ

WWW.WILSONAESTHETICSAZ.COM

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

Are you sure of the role you play in your dog’s life?

We think we take care of them...but really, they take care of us.

LocalHEALTH

Cathy Clements

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

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

Dr. Kimberly Crooks PsyD Therapist

Dr. Kimberly Crooks specializes in helping those who suffer from emotional and behavioral issues in addition to personality disorders and addiction. She uses a person-centered, integrative approach which includes many research-based therapies.

Shelly Crossman

DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years. She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.

Ken Lain

Owner, Watters Garden Center

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

Jamaal McCoy

Owner of Fit Body Boot

Camp, Vibes Juice Bar, Barbudos Mexican Grill & Cantina and Nana’s Cafe, as well as general manager of Findlay Toyota

Jamaal McCoy is a workout enthusiast, community leader and owner of many businesses as well as an inspirational speaker who works with youth. He has lived in the Prescott area since 2017 with his wife, Rhona, and daughter, Naya.

John Murphy Founder, Make 100 Healthy

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

Malia Hirasa

Volunteer, The Launch Pad Teen Center

Malia Hirasa is currently a junior at Prescott High School. She joined the Teen Advisory Council in October of 2022 to become more involved in her community, and joined The Launch Pad’s board soon after.

Vickie Johnston

Owner and Founder, H2O Health

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

Elisa Oliver-Nielsen MA, Registered Dietician Nutritionist

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

Dr. Dana Rockey

DMD, Owner, Prescott Sleep Solutions

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

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.

Bailey Zygutis

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

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

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

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!

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.

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

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.

Don’t Trust

For many people, the thought of cutting sugar from their diet for 30 days can cause anxiety and panic.

But the plain fact is sugar is not your friend. Sure, it may give you a lift, but soon afterward you’re craving a bit more and suffering an energy crash.

Cutting back on sugar can have some pretty sweet effects on your health. The American Heart Association reports that Americans consume about 77 grams of added sugar per day.

The daily recommended amount for women is just 25, which means most people triple that each day. For a

THE ENERGY SUGAR GIVES YOU

by Valerie Demetros

visual, 77 grams of sugar equals about half a cup.

Giving up sugar for just one month can be difficult, but it can prompt lifelong benefits:

LESS INFLAMMATION

Chronic inflammation affects around 125 million Americans and is linked to diabetes, cardiovascular disease, Alzheimer’s and arthritis.

Living with reduced added sugar may help reduce the risk of some of these inflammatory conditions.

INCREASED ENERGY

Even though sugar is a source of energy, it’s shortlived energy. Refined sugar found in processed foods

and candy can make you feel sluggish and lethargic. By giving these up, you increase your energy and feel better.

IMPROVED GUT HEALTH

Cutting out sugar is beneficial to your digestive health, aiding “good” gut bacteria. Sugar and refined carbs feed bad bacteria in the gut, which leads to digestive issues like gas, bloating, diarrhea or constipation.

HEALTHIER TEETH

According to one study, adults who consume one to two sugary drinks per day have 30% more dental disease than those who don’t. Children who regularly drink them are at nearly twice the risk of dental decay compared to those who don’t.

BETTER MENTAL HEALTH

Chucking sugar for a month can have positive mental health results.

A 2019 study found that higher sugar intake is associated with a higher risk of depression. It also can cause neurobiological brain function changes

and anxiety. Sugar may be soothing, but in the long run it’s not worth it.

LOWERED DIABETES RISK

Regardless of a person’s weight, drinking just one sugar-sweetened beverage a day is associated with an increased risk of diabetes. This means the risk of developing Type 2 diabetes can be lowered by limiting added sugar.

BETTER SKIN

Studies show too much sugar leads to premature aging by breaking down collagen, a protein that helps to make your skin look soft and smooth.

WEIGHT LOSS

Reducing sugar intake will help improve your health, and as an added bonus, most people drop a few pounds.

Be aware that strict detoxing can cause fatigue, dizziness and low blood sugar. It may not be appropriate for diabetics, extreme athletes or anyone taking medication to control blood sugar. It is also not recommended for pregnant women.

Be Aware

by Malia Hirasa, Volunteer, The Launch Pad Teen Center OF YOUR WELLNESS

To be aware is to be cognizant, well-informed or concerned. Through awareness, one can develop deeper understanding.

In today’s society we must be aware socially, economically, spiritually and globally. It’s true that awareness is a powerful tool, and within that, self-awareness may be most important of all.

Self-awareness doesn’t happen automatically. It happens by consciously choosing to evaluate yourself and your choices.

If you want to know more about a current event, you find news articles from different sources, spend time reading them and sort through the information in the articles. It turns out, learning about yourself is no different. You have to spend time getting to know yourself, your motivations, your actions and your limits. This is important because everyone is different and handles day-to-day situations differently. In this case, the information you have gathered is what has an impact on your mental health, both negatively and positively.

I have recognized social media was something that impacted my mental health negatively. For teenagers today, social media has come under immense scrutiny for the impact it has on our lives. It not only gives us a false sense of reality that can impact self-image, but it also takes up a measurable amount of our day.

I feel it’s much more detrimental to our overall health than we realize. For this reason, when I have a

big test to study for or my school and extracurriculars are pulling me in too many different directions, I will delete social media to eliminate its distraction.

Part of using social media is recognizing the negative side effects it might have and taking action to protect yourself. The best thing we can do for our mental health is to recognize this influence, assess our state of mind and occasionally take a step back.

It is certainly daunting to balance everything in your life. For me that’s family, friends, school, extracurriculars, sports and most importantly, my overall health. If I want to remain healthy and happy, this can only happen through self-awareness and prioritizing myself.

Choosing awareness is also choosing to live with the best version of yourself. So I urge you, be well and be aware.

Body’s Many Cries

WATER

by Vickie Johnston, Owner and Founder, H2O Health

While this is a short article, it will give you some ideas about the best ways to get cleaner, healthier water.

A s with most of our health decisions, cost is always something to consider. Few health improvement investments will repay you with such great benefits as clean, pure water — especially drinking water.

The best water treatment systems are often expensive and not practical for most families. One idea is to start with the best system you can afford (countertop, basic under-the-sink, etc.), then work your way up to the better systems (wholehouse filtration, alkaline under-the-sink) over time as your budget allows.

There are so many options to consider, and so many opinions about which systems are the best. At the very least, you want to remove chlorine from your water. Note, however, that there are many other

chemicals found in our water that are not healthy for us to consume.

There are many great books on the subject of clean water, and most were

written years ago. One of my favorites is Your Body’s Many Cries for Water by F. Batmanghelidj. I like the notation on the cover: You’re Not Sick; You’re Thirsty, Don’t Treat Thirst with Medication. I think you’ll be quite surprised when you find out exactly how important WATER is. Happy Hydrating!

Photo: Vickie Johnston

Hey Ho, Let's Go!

by John Murphy, Make 100 Healthy Foundation

Ye s, it’s as simple as that. Once you have decided what to do for your health and wellness journey, the only thing left is to implement your goals into action.

Procrastination is something I’ve struggled with my whole life. It’s not laziness, it’s just a mindset that I have more time to do something, so it’s OK to put it off — until a deadline

forces me to act.

A s the punk rock group The Ramones once sang —“Hey Ho, Let’s Go!” T his technique forces all the thoughts and considerations I’ve tossed around to come together. I am usually pleased with the result.

I realize I could have reduced the stress and angst of waiting until the pressure is on. Why?

I believe it’s because

I’ve had success using this strategy over the years. Is this the best way to operate? I will say it frankly: It’s not ideal to wait too long to get something done.

I have made it my new mission to do things proactively. To do so, I’ve employed several tricks to accelerate my output. These tricks work for both academic and physical activities.

* Mentally set a deadline prior to the actual one.

* Use the snowball effect. It helps build momentum.

* Push through mental or physical obstacles.

* Celebrate early success!

I have taken this philosophy seriously, and it has worked. I don’t have a deadline in my mind. I just do it. While I might be tired or sore, once my mind says, “Hey Ho, Let’s Go,” I am motivated to accomplish my goal.

I realize that the only thing standing in my way is ... me! Sound familiar?

While that’s a rough reality to swallow, that acknowledgment allows me to focus my energies to keep my routines consistent and on a regular schedule.

It’s easier to accomplish goals when you actively participate in the process. Sometimes we create a deer in the headlights effect. Being frozen and unable to move. In those moments, my little mantra helps me a lot.

“Hey Ho, Let’s Go!” Try it! It works for me, and I’m sure it will for you too by creating the sense of urgency to get things done on time.

IN THE NEXT ISSUE

BELIEVE IT: YOU ARE A

Runner

Despite your running accomplishments and practices, do you ever find yourself saying, “I’m not really a runner,” “I got lucky,” or similar phrases? That’s self-doubt and imposter syndrome rearing its nasty head, and it can hinder your goals by convincing you that you aren’t good enough.

Imposter syndrome is a collection of feelings of inadequacy that persist despite evident success. And experts concur it’s all too common in running more than most sports.

The technical definition of a runner is “a person who runs, especially for sports or pleasure.” You are a runner by definition.

If you are waiting to reach some arbitrary level to call yourself a runner — stop right now.

EMPOWER YOUR LANGUAGE

Defeating imposter syndrome starts with reframing your self-worth. Instead of phrases like, “I’m not that good,” empower your language to reflect your worth and confidence. Language can shape your reality and create a more positive mindset.

SHOW UP AS YOUR MOST CONFIDENT SELF

Picture the most confident version of yourself and

when that person shows up. Now, channel that energy each time you lace up. Bring that confident individual running.

PRACTICE MINDFULNESS

While running, you probably check in on your breathing or foot placement. Your mind also deserves periodic check-ins. Notice how you’re feeling, the silence when you have the trail to yourself or the bright flowers blooming in spring.

OWN YOUR SUCCESS

Celebrate when you hit a personal best or even just finish. And no, you’re not boasting when you acknowledge your accomplishments — you worked for them.

EASE UP ON SOCIAL MEDIA

Of course, comparison to others is human nature. It can show you what is possible and even motivate you. But let’s face it, too

much can make you lose sight of your successes and spark self-doubts and negative thoughts.

TAKE CARE OF YOURSELF

Eat healthy. You need quality fuel to stay in shape. You’ll feel better about your accomplishments knowing you are healthy.

FORGET VALIDATION

Your goal is to be the best you can be — there’s no single finish line for that. Maybe you didn’t do as well as you wanted?

Recognize that there are always more starting lines. Embrace your defeats and know that triumphs go along with them.

For a good read to help you tackle runner imposter syndrome, check out “The Happy Runner” by David and Megan Roche. Learn to be a little kinder to yourself, negotiate setbacks and stay realistic, motivated and positive.

Explore theMIND-MUSCLE CONNECTION

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

For mental health enthusiasts, the quest for well-being often extends beyond the mind to include the body. Engaging in exercise is widely hailed as a critical component of maintaining mental balance, sharpness and resilience. In a fast-paced, pressurefilled world, discovering strategies that bolster both physical and mental fitness is imperative.

You may have heard the phrase “runner’s high” and how it has long captivated the fitness community, but this euphoria isn’t exclusive to runners. Any form of sustained physical activity can trigger an influx of endorphins, the body's natural mood elevators.

These biochemicals numb pain and boost pleasure, leading to an overall sense

of contentment. Numerous studies have confirmed that engaging in regular exercise is associated with reduced symptoms of depression and anxiety.

Physical activity also helps lower the body’s stress hormones, such as cortisol, over time. At the same time, it stimulates the production of endorphins, which serve as natural painkillers and mood elevators.

The meditative rhythm of a workout session can also provide a mental break, allowing thoughts to become more focused — a form of moving meditation. This dual approach provides a robust defense against the mental wear and tear produced by chronic stress.

Often overlooked is the social facet of exercise that contributes to mental health. Joining a sports team, engaging in group fitness classes, or even pairing up with a workout buddy provides social interaction that can alleviate feelings of loneliness and isolation.

Being part of a fitness community also offers support and encouragement.

The relationship between exercise and mental wellbeing is more than a feeling; it stands on solid scientific ground. Excecise is believed to contribute to

neuroplasticity — the brain’s ability to form new neural connections throughout life. This adaptability is crucial for mental health, as it can mitigate the effects of stress and agerelated cognitive decline.

Regular physical activity also promotes better sleep patterns, which can have a direct impact on mood and mental alertness.

Endeavor to find an enjoyable form of movement that resonates with your lifestyle. The rewards extend well beyond the mirror, into the depths of your mind, uplifting your mood and enhancing your mental health with every beat of your active heart.

How’s Your Heart?

Killer Workouts

Using reps and sets effectively is crucial for designing a resistance-training workout program that targets your specific fitness goals, whether it’s building strength, muscle size, muscular endurance or power.

Here’s a basic how-to guide:

DEFINE YOUR GOALS

Determine what you want to achieve. Your goals will influence the number of reps and sets you perform for each exercise. For example:

* Strength — Aim for lower reps (1-6) with heavier weights.

* Muscle growth — Aim for moderate reps (6-12) with moderate weights.

* Muscular endurance — Aim for higher reps (12+) with lighter weights.

* Power — Use explosive movements with lower reps (1-6) and moderate to heavy weights.

CHOOSE YOUR EXERCISES

Select exercises that target the muscle groups you want to work on.

Compound exercises (those that involve multiple joints and muscle groups) are effective for building overall strength and muscle mass, while isolation exercises (those targeting specific muscles) can be used to focus on smaller muscle groups or address muscle imbalances.

DETERMINE REPS AND SETS

Repetitions (Reps) —This refers to the number of times you perform an exercise in one set.

The number of reps.

Sets — A set is a group of consecutive repetitions. The number of sets will depend on your goals and fitness level. Beginners typically start with fewer sets (e.g., 2-3 sets per exercise), while more advanced individuals might perform 3-5 sets or more.

Rest between sets —

The rest period between sets is important and can influence your workout’s intensity and effectiveness.

Shorter rest periods (e.g., 30-60 seconds) are often used for hypertrophy or muscular endurance training, while longer rest periods (e.g., 2-3 minutes or more) are common for strength training to allow for adequate recovery between sets.

Progressive overload

— To continue making progress, it’s essential to gradually increase the intensity of your workouts over time. This can be achieved by increasing the weight lifted, increasing the number of reps or sets, or reducing rest periods.

Warm up, cool down: Don’t forget to include a proper warmup before your workout to prepare your body and reduce the risk of injury, as well as a cool down to recover and promote flexibility.

Listen to your body — Pay attention to how your body responds to different rep and set schemes; adjust your workout accordingly.

CAN TAKE THUMB BUTTE LOOP TO ENJOY

Off-Roaders Fantastic Sights

by Jesse Wasil, Founder & CEO, Summit 4x4 Company

Just a few miles outside of historic downtown Prescott, Copper Basin Road crosses with Thumb Butte Loop. This is a scenic getaway that any off-roader can enjoy.

The trail is free of any off-road obstacles, just the occasional washboard road and slight rocky areas. But don’t worry, Thumb Butte Loop is no problem for your standard SUV or Jeep. This loop takes you to what feels like the edge of the world and is the perfect getaway for those looking for a stress-free adventure. The lookout is a great place to take in the sights of Skull Valley and is the perfect spot to catch a sunset or meteor shower.

There are plenty of

trailheads in the area should you feel the need to get a hike in or explore before hopping back in the vehicle. With plenty of primitive campsites, single tracks and hiking trails, this quick getaway also seconds as a great place to spend the afternoon or night.

For those who don’t want the wheeling to end, Thumb Butte Loop connects to a network of additional off-road trails, allowing you to extend your adventure and explore more of Prescott’s hidden beauty.

In the winter months, this trail is a common place among locals to enjoy some snow wheeling and practice their off-road and recovery skills.

Photo: Summit 4x4 Company

MOST POPULAR Rose Colors

by Ken Lain, The Mountain Gardener, Watters Garden Center

Start with a color that tickles your fancy. This one choice narrows the rose field the most. Then let your nose choose your favorite fragrance.

Here are the top choices proven to grow in local landscapes with minimal care.

Bicolor roses. Striped and two-toned roses offer soft blends like Tropical Delight, the reverse pattern on each petal of Parade Day, and exquisite blooms like the picotee Betty Boop and the candy stripes of Scentimental. Blue roses. Advanced genetic breeding has transferred blue genes from pansies and iris to roses for fragrant introductions. The latest long-stem roses are Barbra Streisand, Blue Girl and Stainless Steel. For shrub and climbing roses — Blue Moon, Love Song and Shocking Blue. Orange roses. These bring just the right blend of energy and warmth to the summer garden. Enormous oranges on long stems are found on Fragrant Cloud, Good as Gold and Vavoom. Roses that pop include All A Twitter, Gingersnap

and Rosie the Riveter. Pink roses. These range from bubblegum and fuchsia hues to romantic blushes of salmon and mauve. Some of the most fragrant roses are found in pink — Easy to Please, Sexy Rexy and the original Knockout roses are the easiest pinks. The most famous are All My Love, Peach and Perfume Delight. Purple roses. For bushes covered in repeat blooming dark purple, grow Burgundy Iceberg, Fragrant Plum and Love Song; Ebb Tide, Intrigue and Twilight Zone for deep plummy purples. Red roses. The best clusters of easy-care reds come from Double Knock Out, Take it Easy and Home Run varieties. Perfect reds with robust aromas are Ink Spot, Mister Lincoln and Veterans Honor. White roses. Among the hardiest varieties, giant flowers are cut from hybrid John F Kennedy, Pope John Paul and Sugar Moon. Pure white rose with no undertones are Iceberg, Gourmet Popcorn and Pillow Fight.

Rainbow roses. These are created with trickery from

professional sprays and dyes that add color uptake through rose stems. Two roses that naturally fade to a different color as the bush

matures through the season come to mind. Joseph’s Coat and Piñata are fragrant and bright, requiring no trickery to add beauty to the garden.

Bicolor Roses

Don’t Decide to Run

ON A WHIM 26.2 Miles

When you’ve been a runner for any amount of time at any point in your life, running a marathon may be your brass ring.

But unless you’re an experienced marathon runner, you shouldn’t just decide you can pull it off a month before the starter gun fires. The duration of training for a marathon can vary based on several factors including your current fitness level, previous running experience and the specific marathon goals you have.

However, a typical marathon training plan ranges from 12 to 20 weeks, with many falling into the 16-week range. Here is a rough guide for how much time you should build into this process:

* If you’ve been running consistently for a year or so, you should allow for 16 to 24 weeks (four to six months) of training to build your confidence and endurance.

* With two to three years under your belt you can plan for 12 to 20 weeks, depending on your fitness level.

* If you’ve been a committed runner for more than three years you likely can prepare in eight to 12 weeks, as you have a strong fitness base and may have run a few 10Ks or half-marathons.

Here’s a breakdown of how the training can be structured:

LONG RUNS

These are a critical component of marathon training. These runs gradually increase in distance to prepare your body for the demands of the distance. Aim to complete your long runs at a comfortable, conversational pace, gradually increasing the distance each week.

SPEED WORK

Incorporate speed work into your training plan to improve your running economy and anaerobic threshold. This can include tempo runs, interval training, fartlek runs or hill repeats. Speed work helps build strength, speed and mental toughness.

REST AND RECOVERY

These are just as important as training. Incorporate rest days to allow your body to recover and adapt to the demands of training. Listen to your body and take additional rest days as needed, especially if you’re feeling fatigued or experiencing any pain or injury.

TAPERING

In the final two or three weeks leading up to the marathon, you’ll enter the tapering phase. This involves reducing your training volume and intensity to allow your body to recover fully before race day while maintaining fitness.

NUTRITION AND HYDRATION

Proper nutrition and hydration are crucial. Fuel your body with a balanced diet rich in carbohydrates, protein, healthy fats, vitamins and minerals.

Stay hydrated before, during and after your runs, and practice fueling strategies during long runs.

BE AWARE OF YOUR ACTUAL

Day-to-Day

HEALTH

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

When it comes to health, your health, are you actually aware?

A re you aware of the food you are eating, the water you are consuming, the workouts you are doing, how often you are doing them, what duration of time are you doing them, are you sleeping enough hours, are you getting outside, etc.?

B eing healthy or taking care of your health looks different for everyone and also takes self-recognition.

I recently ran a challenge in my gym for members. The challenge was to bring awareness of how much water they were drinking, and how much protein they were eating each day.

A tool that we used was the MyFitnessPal app or website that allowed my members to track or log what they ate and drank day to day. This is a perfect example of becoming self-aware.

I challenge you, the reader, to spend one week challenging yourself to track three things: water intake, protein intake and hours of sleep. My personal recommendations are half your body weight in ounces of water each day, close to 120 grams of protein at least each day, and seven to nine hours of good sleep each night.

Find things in your life that bring your awareness up when it comes to your health.

THERE’S A FOR EVERY FITNESS GOAL

Stationary Bike

In the world of fitness, the choice between a recumbent bike and an upright bike is often a crucial decision that can significantly impact your workout routine. Both offer benefits catering to different preferences and fitness goals.

Consider these pros and cons.

RECUMBENT BIKES

Recumbent bikes, with their laid-back design, provide a comfortable and supportive option. The reclined position reduces stress on the lower back and joints, and the larger seat and backrest offer stability.

The ergonomic design ensures a comfortable workout, allowing users to focus on their fitness goals

without discomfort and is ideal for accomplishing a low-impact cardio workout.

Individuals recovering from injuries can benefit from the more gentle nature of these bikes.

Recumbent bikes tend to take up more space than upright bikes, so be sure to measure your available space before buying.

UPRIGHT BIKES

In contrast, upright bikes, resembling traditional bicycles, offer a more dynamic and intense

workout. The upright posture engages core muscles and promotes a full-body exercise experience. This style is favored by those seeking a workout that closely mimics outdoor cycling.

The more compact design makes these bikes suitable for smaller spaces and a reasonable choice for home gyms.

If you’re new to riding bikes or experience joint problems you may find upright bikes less accommodating due to

their higher impact nature. Try before you buy.

Either bike style often comes with such additional features as resistance settings and workout programs, allowing users to customize their fitness routine.

The choice ultimately depends on personal preferences, fitness goals and any existing health considerations.

Both bikes offer effective ways to get you moving and improve your overall cardiovascular health.

LET

YOUR

Dog’s Awareness

Guide you

by Loree Walden, Marketing Manager, Yavapai Humane Society

How aware of their surroundings are our dogs? My guess is far more than we may understand.

When I’m out walking Cassidy Roo, she’s always on “alert.” After all, her sight, hearing and sense of smell are far greater than mine. If we’re walking along and she suddenly stops, looks around and turns back, I don’t question her — I follow her.

This happened recently, and after we turned around to go back, I looked behind us and there was a coyote standing on the sidewalk. (The coyote turned around and went the other way, and Cassidy Roo and I made it home safe.)

We travel out to see my mom in California three to four times a year. When we reach the street three turns before her place, Cassidy Roo is clawing at the window, wagging her tail. As soon as we turn onto mom’s street, she is ready to see her Tutu!

I see it in her sense of people or other dogs.

She’s aware of the “mojo” people and other dogs put out. Because Cassidy Roo loves everyone, if she has trepidations or feels scared, there is a reason.

She is well aware of me and my emotions. She knows if I’ve had a bad day or if I’m feeling sad, and she’s right there on my lap, licking my tears away, making everything better.

But are they aware of themselves?

E xperts find they are both self-aware and simply, aware. They are able to feel and sense others’ feelings. They understand how they affect us.

D ogs recognize themselves by odor, but they don’t recognize themselves by sight, as the “mirror test” reveals. They don’t realize the dog they are looking at in the mirror is them. Cassidy Roo will sit on my bed and stare at the mirror on the closet door. I now pick her up and hold her next to me in front of the mirror. Does she then know it’s

her with me? I’m not sure.

All I know is that our pets are far more aware of the world around us than

we are, and perhaps we have a lot to learn from them. They love us, and it’s a beautiful thing.

LocalEVENTS

APRIL 5, 12 & 19

Garden Classes

Watters Garden Center

9 a.m. - 4 p.m.

www.wattersgardencenter.com/classes

APRIL 6

Monthly Watson Woods Bird Walk

Watson Woods Riparian Preserve 8 a.m.

www.prescottaudubon.org

Nature Niños - Free Family Nature Program

Community Nature Center of Prescott

10 a.m. - noon

www.facebook.com/natureninosprescott

Saturday Express Childbirth Class

Yavapai Regional Medical Center EastPrescott Valley

9 a.m. - 4:30 p.m.

www.yrmchealthconnect.org/calendar

APRIL 18

Attracting Pollinators to Your Garden with Lesley Alward

Highlands Center for Natural History

10 - 11:30 a.m.

Register online

www.highlandscenter.org

APRIL 20

YRMC Breastfeeding Works

Yavapai Regional Medical Center East - Prescott Valley

Registration required

www.yrmchealthconnect.org/calendar

APRIL 26-28

Whiskey Off-Road

www.epicrides.com/events/ whiskey-off-road/event-guide

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

Prescott Farmers Market

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

YRMC Parking Lot

www.prescottfarmersmarket.org

Photo by Blushing Cactus Photography

EASE YOUR KNEE PAIN WITH THESE

Stretches

That sharp pain you feel in your knee as you squat or dead lift can be troubling. But if you experience minor knee pain, the good news is that stretching can make a huge difference.

Knee pain often develops because of weakness or tightness in the muscles and tendons that connect to the knee — specifically in your hips, butt and upper and lower legs. These all work together to support your joints as you move.

And because they’re all linked, when one is compromised it can affect all the others.

Practice the following exercises every day and each time you work out. Of course, get medical advice to make sure you aren’t dealing with a knee injury if you feel intense pain or prolonged discomfort.

BANDED ANKLE DORSIFLEXION

1. Sit in a chair with your feet flat on the floor in front of you. Loop a resistance band around the center of both feet.

2. Keep one foot planted on the floor and bend the other ankle to bring your toes toward your shin, keeping your heel on the floor.

3. Slowly bring toes back to the floor for 1 rep. Continue

for 30 seconds, then switch feet.

LYING FIGURE FOUR STRETCH

1. Lie on your back, bending your knees with both feet on the floor in front of you.

2. Cross your right foot over your left quad.

3. Hold the back of your left leg and gently pull it toward your chest.

4. When you feel a comfortable stretch, hold for 30 to 60 seconds. Switch sides and repeat.

IT (ILIOTIBIAL TRACT) BAND STRETCH

1. Sit with both legs extended in front of you.

2. Cross your right leg over your left and place your right foot flat on the floor.

3. Place your right hand on the floor behind your body. Place your left elbow on your right knee and press your right leg to the left as you twist your torso to the right. Hold for at least 30 seconds. Switch sides and repeat.

STANDING QUAD STRETCH

1. Stand with your feet hip-width apart.

2. Grab your left ankle from behind with your left hand and pull it toward your butt. You can raise your right hand or keep it at your side. You should feel the stretch in your left quad. Hold for 30 to 60 seconds. Switch sides and repeat.

WHAT ARE

Anti-Aging

Facial Treatments?

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Let’s delve into the world of anti-aging facial treatments, uncovering the age considerations and factors that shape the perfect timing for experiencing rejuvenating facials.

An array of advanced facial treatments are available from gentle exfoliation techniques to advanced treatments using LED therapy, hydrogel masks and revitalizing massages.

Anti-aging facial treatments are specifically curated to target common signs of aging, such as fine lines, wrinkles, sun spots, uneven skin texture and loss of elasticity. These treatments aim to boost collagen production, improve skin hydration, promote cellular turnover and enhance overall skin health.

YOUR 20S

Beginning anti-aging facial treatments in one’s 20s isn’t solely about correcting visible signs of aging but also about preventive skin care. Initiating facial treatments is a proactive

measure to maintain youthful skin and delay the onset of fine lines, wrinkles and other aging indicators.

Treatments during this stage emphasize gentle exfoliation, deep hydration and antioxidantrich formulations to maintain skin elasticity.

Procedures such as light chemical peels, hydrating facials and microdermabrasion are

commonly recommended to refine skin texture, boost collagen production and protect against environmental damage, establishing a robust foundation for healthy, radiant skin.

OPTIMAL AGE RANGE FOR RESULTS

The most notable impact of anti-aging facial treatments tends to manifest in the 40s and 50s. Advanced techniques such as laser therapy, dermal fillers, microneedling, and collagenstimulating treatments target deeper wrinkles, age spots and skin laxity.

treatments. Skin types vary significantly among individuals, ranging from oily to dry, sensitive or combination skin.

Additionally, specific skin concerns like acne, hyperpigmentation, sun damage or uneven texture necessitate different treatment approaches.

Lifestyle factors and habits also play a pivotal role in deciding when to commence facial rejuvenation treatments. Environmental elements, such as prolonged sun exposure or pollutants, can accelerate skin aging. Such habits as smoking, stress, inadequate sleep and poor nutrition contribute to premature aging signs.

These procedures boost collagen, improve skin texture and impart a lifted appearance.

INDIVIDUAL SKIN CONDITIONS

Individual skin conditions influence the timing for initiating anti-aging facial

PROFESSIONAL RECOMMENDATIONS, GUIDANCE

Consultations with skin care specialists hold immense importance in anti-aging facial treatments.

Each individual’s skin is unique, necessitating a customized approach to anti-aging facial treatments.

STRUGGLING WITH MENTAL CLARITY & FOCUS?

WHAT IS NEUROFEEDBACK TRAINING?

Neurofeedback training, also known as EEG biofeedback, is a cutting-edge technique that optimizes brain function. It is a non-invasive, drug-free approach that helps individuals enhance their cognitive abilities, emotional well-being, and overall brain health.

Dr. Kimberly Crooks, PSYD

BreatheRestConsciously, Easily

Controlled breathing exercises are one of the best ways to break anxiety’s hold over you and let you bring clarity and ease back to your life.

These are a few of the most recommended exercises for promoting relaxation by reducing anxiety.

DEEP BREATHING

* Sit or lie down in a comfortable position.

* Place one hand on your abdomen, the other hand on your chest.

* Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Feel your hand on your abdomen rise while keeping your chest relatively still.

* Exhale slowly and fully through your mouth, feeling your abdomen fall as you release air.

* Repeat for several minutes, focusing on the sensation of your breath

and the movement of your abdomen.

EQUAL BREATHING

* Sit or lie down comfortably.

* Inhale slowly and steadily through your nose for 4 seconds.

* Exhale slowly and steadily through your nose for 4 seconds.

* Continue this pattern for several minutes, maintaining a smooth and steady breath.

ALTERNATE NOSTRIL BREATHING

* Sit in a comfortable position with your spine tall.

* Use your right thumb to close your right nostril and inhale through your left nostril.

* At the top of your inhale, use your right ring finger to close your left nostril and exhale through your right nostril.

* Inhale through your right nostril, then close it with your right thumb and exhale through your left nostril.

* Continue this pattern, alternating nostrils with each inhale and exhale, for several cycles.

VISUALIZATION BREATHING

* Close your eyes and imagine a peaceful scene or a place where you feel calm and relaxed.

* As you inhale deeply, visualize breathing in positive energy, light or relaxation.

* As you exhale slowly, visualize releasing

tension, stress or negativity from your body and mind.

* Repeat this visualization with each breath, allowing yourself to fully immerse in the calming imagery.

4-7-8 BREATHING

* Sit or lie down comfortably and close your eyes.

* Inhale deeply through your nose for 4 seconds.

* Hold your breath for 7 seconds.

* Exhale slowly and completely through your mouth for a count of 8 seconds.

* Repeat this cycle for several rounds, focusing on the rhythm of your breath and the counts.

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!

Women’s Health & Wellness

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!

NON SURGICAL TREATMENT OF STRESS & URGE INCONTINENCE NOW OFFERING MORPHEUS 8 & TRANSFORM

WELL WOMEN EXAMS VAGINAL REJUVENATION BIO IDENTICAL HORMONE REPLACEMENT THERAPY

GENITOURINARY SYNDROME OF MENOPAUSE (GSM)

We offer same-day or next-day appointments to ensure that your urgent issues are addressed in a timely manner. Our clinical staff is also available to perform blood draws in our office for routine and diagnostic testing.

www.whwprescott.com

Jeanette Pilotte MD, FACOG

Denise L. Gallus, PA

Denise L. Gallus, PA

Jeanette Pilotte MD, FACOG

APRIL IS

ROSACEA AWARENESS MONTH

by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

Do you have any flushing and redness of the face? Possibly even an enlarged bulbous nose, pimples, other bumps, burning, stinging, even swelling of the face? What about bloodshot, irritated eyes? You may have rosacea. However, be aware that these symptoms can be that of other medical conditions such as lupus erythematosus, eczema, seborrheic dermatitis or actinic damage just to name a few.

Rosacea is diagnosed more in women, but tends to be more severe in men. It can affect people, emotionally causing them to feel embarrassed or insecure. Those strong emotions can also exacerbate the condition.

O ther known triggers

include sun exposure, alcohol, spicy foods, marinated meats, heat, cold, wind, heavy exercise, skin products, medications, etc. Another trigger, a mite called Demodex folliculorum, normally inhabits human skin.

Research is being done on other causes involving our nervous system and innate immune system, the role of neuropeptides, lymphatics, mast cells and genetics.

Whether you know or suspect you have rosacea and you have not already been diagnosed, get into a dermatology specialist to see if you can be helped by medications and other current treatments. You want to be sure you are indeed dealing with rosacea and not another

medical condition. A few tips for those with rosacea:

* Make a list of the known triggers and record your flare-ups to try to match what your triggers may be. One’s known triggers may not affect another.

* Use physical sunblock (zinc oxide/ titanium dioxide) as other chemical sunscreens can irritate the condition.

* Omega-3 fatty acids such as ALA, EPA and DHA are thought to help with rosacea and the integrity of the skin. These are in fish and other seafood, algae, canola

and flaxseed

oil, nuts (especially walnuts) and chia seeds, to name a few.

* Wash your face with your hands and avoid abrasive materials including wash cloths.

* Let your face dry before applying topical medications to help decrease stinging.

* Change out your cosmetics and wash brushes often.

* Try yellow/green tinted cosmetics to help camouflage.

If you are struggling, I encourage you to visit the National Rosacea Society at www.rosacea.org for more tips, resources and ongoing research.

Now is the Time TO

CULTIVATE A

Healthier Lifestyle

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

The state of health in the United States is alarming. For example, more than 42% of the population has obesity and six out of 10 Americans have at least one chronic disease.

A PERSONAL MISSION

It’s all well and good for a health care provider to tell you to exercise more, lose weight and get healthy, but these are just words. I have taken this journey myself — I adopted a healthier lifestyle. With good nutrition and exercise, I lost 50 pounds and replaced my medications.

THE BENEFITS OF A HEALTHY LIFESTYLE

Did you know that 90% of heart disease is preventable? Or that you can reverse a prediabetes diagnosis? Whether prevention or better management of existing health conditions is your goal, the benefits of a healthy lifestyle are almost without limit.

If you find you’re in a good deal of discomfort most days, losing weight and

improving your nutrition can better control system-wide inflammation in your body, which leads to less pain. Not to mention, adding exercise can help strengthen your body against pain.

Losing weight also can help treat sleep apnea, which allows you to get the restorative sleep

you need. The benefits of good sleep affect every area of your body, including brain function and physical wellness.

THE ROAD TO A HEALTHY LIFESTYLE

Find the right team of health care experts and healthy lifestyle programs

to help you with such programs as the L.E.A.N. Lifestyle, which stands for lifestyle, exercise, attitude and nutrition.

By tackling each of these areas, you can eat your way to better health, exercise for energy and strength, and reduce stress so you have far less anxiety in your life.

TRANSFORM THE SKIN YOU’RE IN!

ADVANCED MEDICAL AESTHETICS AND PLASMA SKIN TIGHTENING

PLASMA LIFT VS. SURGERY

COME SEE US FOR YOUR NON SURGICAL PLASMA LIFT!

JET PLASMA

LIMITED TIME

10% OFF PER REFERRAL ”UNLIMITED”

(SKIN TIGHTENING TRIPLE THREAT)

NO PAIN • NO NUMBING • NO DOWNTIME • NO DOTS

PLASMA FIBROBLAST

(SKIN REMOVAL SOFT SURGERY) NO INJECTIONS • TOPICAL NUMBING • MINIMAL DOWNTIME

Northern Arizona’s PLASMA LIFT SPECIALIST

928-351-1555

• WWW.STUDIO - ROX.COM

CERTIFIED & FDA APPROVED!

Oral Cancer

WWORK WITH YOUR DENTIST FOR PREVENTION, DETECTION

hile it doesn’t get as much attention as other forms of the disease, prevention and early detection are important because it can spread quickly once it takes hold. More than twice as many men versus women are diagnosed with it every year. April is Oral Cancer Awareness Month, so it’s a good time to learn how you can work with your dental care providers to defend yourself and your family against this cancer.

VISIT YOUR DENTIST REGULARLY

Regular dental checkups are essential for early detection. Dentists are trained to identify signs of oral cancer during routine exams. Make dental appointments at least once every six months.

GET SCREENED

This may involve visual examination, manual

Oral cancer amounts to about 3% of cancer diagnoses every year, according to the National Institute of Dental and Craniofacial Research.

palpation of oral tissues or the use of specialized diagnostic tools.

KNOW YOUR RISK FACTORS

Understand your personal risk factors for oral cancer, including age (40+), gender, family history and previous history of cancer. Discuss these factors with your dental care provider to determine an appropriate screening schedule.

AVOID TOBACCO

Tobacco use, including smoking cigarettes, cigars or pipes, as well as chewing tobacco, significantly increases your risk.

LIMIT ALCOHOL CONSUMPTION

Heavy alcohol consumption also is linked to an increased risk of oral cancer. If you choose to drink, do so in moderation.

PROTECT AGAINST HPV

Human papillomavirus (HPV) infection is a risk factor for some types of oral cancer. Practicing safe sex and getting vaccinated against HPV can reduce the risk of infection.

EAT A HEALTHY DIET

A diet rich in fruits and vegetables may help reduce the risk of oral cancer. Avoiding processed foods and consuming a variety of nutrient-rich foods can support overall health and potentially lower the risk of cancer.

USE SUN PROTECTION

Lip cancer can be caused by prolonged exposure to the sun. Use lip balms with SPF protection and wear hats or use umbrellas to shade your face when spending time outdoors.

SELF-EXAMINATION

Perform regular self-

examinations of your mouth. Look for any changes in the color or texture of your oral tissues, sores that don’t heal, lumps, bumps or other abnormalities. If you notice anything unusual, consult a dentist or health care professional promptly.

BE AWARE OF SYMPTOMS

Be mindful of symptoms such as persistent mouth pain, difficulty swallowing, chronic sore throat, hoarseness, ear pain or changes in voice. These could be signs of oral cancer.

PRIORITIZE FOLLOWUP, MONITORING

Dentists monitor patients at high risk for oral cancer more closely during routine dental visits. They track changes in oral tissues over time, provide ongoing support and counseling and encourage embracing recommended screening and surveillance protocols.

What is NEUROFEEDBACK,

AND HOW CAN IT HELP?

by Dr. Kimberly Crooks, PsyD Therapist

When I tell people I use neurofeedback in my practice, I often get puzzled expressions. Some may have heard it mentioned by their friends or colleagues but have no idea what neurofeedback is and how it can improve their lives.

Neurofeedback is a research-supported treatment used to sharpen attention, relieve anxiety, enhance mood and improve learning, all without medication.

Although we are all born with “hard-wired” networks of neurons and connecting fibers, our brains are constantly being shaped and changed by our experiences. Neurofeedback makes use of this natural capacity of the brain to change.

During a neurofeedback session, the person sits in a comfortable recliner. They have sensors attached to their scalp and listen to specially designed music through earbuds while their

brainwaves are monitored.

It is important to note that absolutely nothing goes into the brain as the sensors only read the brainwaves. When the brainwaves move in the desired direction, the brain is given auditory, positive feedback that sounds like a series of clicks. Eventually, the brainwave activity is “shaped” toward a more desirable, and more regulated, performance.

Brainwave activity is at the base of all thoughts, emotions and behaviors. Brainwaves can be thought of as very small pulses of electrical activity produced when neurons communicate. These electrical pulses vary in power and frequency levels according to the person’s mental state.

Even though the changes during a neurofeedback session can be immediate, they get even stronger over time, depending on the individual.

The main feedback I get from my clients is they

have notably less anxiety and depression, have more clarity and are less reactive in stressful situations. My students report having better recall during tests and completing more assignments on time.

One client was told she would be on medication for the rest of her life; however, none of the medications ever worked. She could

not leave her house, was underweight and withdrawn. She attributes neurofeedback to being off all medication. She is thriving, and says she now feels mentally and physically stronger than she ever thought possible.

There are no side effects, and you will come out of the session relaxed and refreshed.

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

6 Bad Habits Shoulder SOS:

TO QUIT FOR A PAIN-FREE FUTURE

Shoulder pain is a common woe for many, often stemming from poor habits that can exacerbate the problem.

Physical therapists are on a mission to alleviate your shoulder discomfort by urging you to break these six bad habits for the sake of your overall shoulder health.

1. SLOUCHING AND ROUNDED SHOULDERS

Maintaining a slouched posture and allowing your shoulders to round forward, especially during prolonged periods of sitting, puts excessive strain on the shoulder muscles and can lead to imbalances, causing discomfort and increasing the risk of injuries.

Be mindful of your posture; sit up straight with your shoulders pulled back. Incorporate shoulder stretches and exercises to strengthen the muscles that support good posture.

2. CARRYING HEAVY BAGS ON ONE SHOULDER

Carrying heavy bags or purses on one shoulder

consistently creates an imbalance in shoulder muscles, leading to strain and potential overuse injuries.

Do your best to distribute weight evenly by using a backpack or switching shoulders regularly. Consider minimizing the contents of your bag to reduce overall weight.

3. INCORRECT LIFTING TECHNIQUE

Lifting heavy objects without proper form, especially neglecting to engage the core and using the shoulder muscles, can strain the shoulders, resulting in injuries such as rotator cuff tears or muscle sprains.

Protect your shoulders by bending at the knees, engaging your core and lifting with your legs instead of your shoulders. Keep the object close to your body to minimize strain.

4. OVERDOING SHOULDER WORKOUTS

Overtraining the shoulder muscles without adequate rest and recovery can lead to inflammation, tendonitis and long-term damage to the shoulder joints.

Allow sufficient time for recovery between workouts and incorporate a variety of exercises to target different muscle groups.

5. SLEEPING ON ONE SIDE

Sleeping on one side for prolonged periods can put pressure on the shoulder joint and compress the underlying tissues, leading to discomfort or pain.

Using a supportive pillow or changing sleeping positions may help alleviate shoulder pain caused by sleeping habits.

6. IGNORING EARLY WARNING SIGNS

Ignoring mild shoulder pain or discomfort, hoping it will go away on its own, can cause issues to escalate into more severe problems.

Listen to your body. If you experience persistent shoulder pain, consult with a physical therapist promptly. Early intervention can prevent the development of chronic conditions.

Your shoulders are integral to daily activities. Habits that compromise their health can have lasting consequences. Physical therapists emphasize the importance of breaking these bad habits to ensure a painfree and functional future.

By adopting proper posture and lifting techniques and paying attention to warning signs, you can protect your shoulders from unnecessary strain and maintain optimal musculoskeletal health. Take the proactive steps necessary to prioritize your shoulder well-being and embrace a life free from the burden of chronic shoulder pain.

FROM VEGETARIAN TO MEAT EATER How to Transition

by Valerie Demetros

Eating meat again after choosing to eat a vegetarian or vegan diet is a major step, and the transition can be difficult physically and mentally.

But no diet has to be all or nothing. Most health experts agree that eating meatless is a good idea, but you don’t have to be on a strict vegetarian diet all year if you don’t want to.

If you’re planning to reintroduce meat into your plant-based diet, here are a few tips to ease the process: Start with fish and poultry. Fish or poultry are your best bets; work your way up to denser meats. Give your body time to adjust to reduce discomfort. Take your time. Don’t prepare a meat platter with everything right away. Take it slow and start with eggs or chicken, then work your way up. Add meat to your favorite salad or soup to introduce it slowly and ease any digestive problems.

Eat small portions. Higher protein foods like meat and fish often require a higher level of stomach acid for digestion so start small. Tackling a huge steak up front can cause some digestive issues since

your body needs a lot of digestive enzymes to break that down, so go easy if you want steak right off the bat.

Add digestive enzymes. Delivered through supplement or prescription, these digestive enzymes help break down food so you’re not so bloated at first and help your body absorb nutrients. Digestive enzymes also help break down proteins, including those that cause inflammation and swelling.

Consult a dietitian. A dietitian can help you make the transition easier by giving you ideas on what to eat, how to prepare it and when to introduce meat into your diet.

Let someone else cook. If you’re not ready to cook it yet, order meat at a restaurant first or let your partner or a friend do the cooking until you’re comfortable.

Bacon. Called the gateway meat for vegetarians, bacon tends to be the most commonly missed meat and one of the first people want to try again. Add it to salads or try a little for breakfast, just don’t go overboard all at once.

NOURISH Combat

Cushing’s Disease

BY LOWERING STRESS

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

April is Cushing’s Disease Awareness Month.

This disease is characterized by a hormonal imbalance that affects men, women and children who experience an increased production of the hormone cortisol. However, this disease is mostly prevalent among women between 25 and 40.

Cortisol is widely known as the “stress” hormone, but in actuality the body produces cortisol daily to facilitate important functions such as regulating blood pressure and blood sugar, lowering inflammation and generating energy from the foods we eat.

However, when cortisol levels remain abnormally high for an extended period of time, it may lead to imbalances in the body that result in several complications.

Known causes of Cushing’s disease include high stress levels, alcoholism and athletic training, but the most common causes involve extended use of prescribed anti-inflammatory medications known as steroids or the presence of tumors in the brain, adrenal glands or other parts of the body.

Common symptoms vary from weight gain, thinning skin easily bruised, acne, fatigue, elevated blood pressure and/ or blood

sugar levels, depression, anxiety, kidney stones, weakened bones and decreased fertility.

There are several treatments, and since the symptoms can impact both the body and the mind, let us review useful lifestyle changes you can easily implement.

REDUCE YOUR STRESS LEVELS

* Be aware of your triggers (people, environment, circumstances, etc.).

* Schedule some “alone” time.

* Engage in activities that bring you joy!

* Establish a support system.

MOVE YOUR BODY

Increase your level of physical activity slowly without overly exerting yourself, especially if you are fatigued often.

Aim at making physical activity a regular part of your day/week.

Think of low impact exercises you can engage in at home (gardening, exercise videos, Pilates, etc.).

Be patient with your body, especially if you are experiencing pain on a regular basis.

ADOPT A HEALTHY DIET

Choose from a variety of lean meats, low-fat dairy products, fruits, vegetables, nuts, seeds, legumes and whole grains daily.

Protect your bones by eating calcium-and-vitaminD-rich foods daily.

Limit high sodium, high sugar and fatty foods.

Aim at drinking half of your body weight in ounces of fluids mainly without caffeine.

For more information, visit: Cushing’s Support and Research Foundation at www.csrf.net.

Just like your business conveys a modern and professional image, so should your marketing materials.

Digital Presence Management

A POSITIVE BRAND IMAGE CAN INCREASE YOUR BOTTOM LINE

Ensure accurate information is reaching the public across the web with our Digital Presence Management Services.

Monitor, manage and enhance your digital reputation.

Track and respond to all your reviews from one place.

Ensure your business appears wherever customers are searching.

Get Serious AND DO THE RESEARCH

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

Eat well, exercise, manage your thoughts. These are all repeated over and over as ways to help or stay in good health.

But what if you aren’t aware of your level of health? Or maybe you know it, but don’t know how and where to go to get the help. This was not “a thing” as I grew up. You did what you were told, for the most part, and you listened to those in positions of authority without question.

But in reality, you are the one who knows your body best!

I see this in women my age and older more than men. We didn’t question what doctors told us. But the truth is a great many, not all, general practitioners do not get the latest and greatest knowledge training outside of their area of expertise. This isn’t their fault, they get into practice and many don’t have the time to research or learn new areas; nutrition is one. This is where you have to be aware and do some research.

I don’t mean Google it! Find good publications and journals and see what information is already out there. For instance, I was diagnosed with Hashimoto’s disease. I thought it was a more advanced diagnosis of hypothyroidism (not enough thyroid).

I recently discovered it is considered an autoimmune disorder and that having one autoimmune disorder can

make you susceptible to another. Then I discovered that endometriosis is also considered to be autoimmune. I had that in my early 30s. OK, now what? So I know these things.

Some autoimmune disorders are triggered by food. Now I go back to the doctor with this information and discuss how I move forward with nutrition that will not inflame my body.

I know of others who have different diagnoses looking for answers. They want to feel better and don’t know where to begin.

Begin by being aware of the diagnosis you have been given and research possibilities of how to move forward. Your health begins with your awareness of how healthy you are, what your health goals are and then discovering how to reach those goals.

Grow your vegetables and herbs for a healthier you. Watters plants are entirely organic with plant genetics never altered. Natural Vitamins straight from the garden with healthier herbs and vegetables.

Coconut Kefir

AMPS UP PROBIOTIC BENEFITS

It may offer several health benefits due to its probiotic content and other nutrients, particularly potassium (as much as in a banana).

Probiotics — Like other fermented foods, coconut kefir is rich in probiotics, which are beneficial bacteria that promote a healthy gut microbiome. A balanced gut microbiome is associated with better digestion, improved immune function and even mental health benefits.

Improved digestion — Probiotics in coconut kefir can help regulate digestion by promoting the growth of beneficial gut bacteria and inhibiting the growth of harmful bacteria. This may alleviate bloating, gas and constipation.

Enhanced immune function — A significant portion of the body’s immune system resides

Coconut kefir, a fermented beverage made from coconut water, is touted for its potential health benefits, although scientific research specifically focusing on it is sparse.

in the gut. Consuming probiotics from coconut kefir may help support a healthy immune system by maintaining a balanced gut microbiome and enhancing the body’s ability to fight off infections.

Heart and bone health — One serving of coconut kefir has about the same level of potassium as one banana. This nutrient plays a number of important roles in the body’s functions and has been linked to lower blood pressure and a lower risk of osteoporosis for older women.

Nutrient absorption — A healthy gut microbiome is essential for optimal nutrient absorption. By promoting gut health, coconut kefir may improve the absorption of nutrients from the foods you eat, ensuring that your body receives the vitamins and minerals it needs to function properly.

Reduced inflammation

— Some research suggests that probiotics may help reduce inflammation in the body, which is associated with various chronic diseases such as heart disease, diabetes and certain types of cancer.

By promoting gut health, coconut kefir may contribute to reducing inflammation and lowering the risk of these diseases.

Potential weight management — While more research is needed, some studies suggest that probiotics may play a role in weight management by influencing factors such as appetite regulation and fat storage.

Including coconut kefir as part of a balanced diet may support weight management efforts, although it should not be relied upon as a sole solution for weight loss.

Health & Harmony

Mother Earth & Us OF

“If you think you are too small to make a difference, try sleeping with a mosquito in the room.”

—The Dalai Lama

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

This month we celebrate Earth Day, and there is no better time to pause and think about how our daily decisions can impact Mother Nature. Making Earth-conscious choices helps the environment and also benefits your health.

Let’s celebrate Earth Day by improving our health and the health of the earth.

Here are a few things that you can do:

Bike or walk instead of driving: Now that spring is here let’s take the opportunity to get outdoors more by walking or biking to a nearby coffee shop or restaurant. This will cut back on emissions, which is better for the Earth, and help you burn extra calories, which is better for you!

Plant a garden: Why not plant some foods that you enjoy and grow them yourself. Growing herbs in a sunny window is so easy and delicious for seasoning your meals with vibrant flavors. Gardening is a great way for us to connect with the Earth, which is also a form of earthing (grounding). Research shows a promising connection between earthing and measurable improvements in reducing anxiety or depression, chronic fatigue, cardiovascular disease, PTSD, pain and inflammation. It also shows great improvement of overall mental well-being.

Eat local produce: Head over to your local farmers market for delicious fresh and organic produce. It’s also a great way to connect with our community, see friends, get some fresh air, sunshine and happiness.

Our food travels an average of 1,500 miles to get to our plates. Buying local produce (or growing your own) means your food will travel a shorter distance and you get to reduce pollution.

Go meatless on Mondays: Reducing the amount of meat you consume can help lower your risk for preventable diseases like cardiovascular disease, obesity, diabetes and cancer. The effects on the environment can be huge.

If a four–person family skips meat one day a week for an entire year, it’s like taking your car off the road for almost three months, according to the Environmental Working Group.

Any day is a good day to start taking action to benefit your health and the health of Mother Earth.

May all Beings Benefit

Just like your business conveys a modern and professional image, so should your marketing materials.

∙ Advertising ∙ Custom Publications

∙ Marketing & Branding

∙ Graphic Design

∙ Newsletters

∙ Social Media

∙ Blogging

∙ Online Reputation Management

ROX Media

For your business marketing and printing needs.

NaturallyFight Stress

In our busy world, stress often acts as a formidable adversary. Fortunately, natural remedies exist that can empower us to conquer stress and enhance overall well-being.

Here are a few ideas to easily incorporate into your regular daily routine.

ADAPTOGENS FOR RESILIENCE

Discover the stress-fighting prowess of adaptogenic herbs such as ashwagandha and rhodiola. Backed by scientific research, these herbs help the body adapt to stress, supporting a balanced and resilient nervous system.

OMEGA-3 FATTY ACIDS FOR MOOD BOOSTING

Elevate your mood with omega-3-rich foods like salmon, chia seeds and walnuts. Science has shown that the antiinflammatory properties of omega-3 fatty acids contribute to improved mood and stress reduction.

HERBAL TEAS TO UNWIND

Take a moment to unwind with herbal teas like chamomile or valerian root. These teas contain compounds that interact

with receptors in the brain, inducing a calming effect and promoting relaxation.

MAGNESIUM FOR RELAXATION

Embrace magnesium-rich foods such as spinach, almonds and quinoa. This essential mineral plays a vital role in muscle

and nerve function, contributing to a relaxed state and stress reduction.

AROMATHERAPY WITH ESSENTIAL OILS

Immerse yourself in the soothing scents of aromatherapy. Essential oils like lavender, bergamot or eucalyptus are scientifically

proven to positively impact the nervous system, reducing stress and anxiety.

Embracing a holistic approach to wellness can create a calmer, more resilient you. Introduce one natural remedy to your routine at a time, and see if it has a positive impact on your outlook.

Photo: Laura Zenari

HEALTHY

2 cups Unbleached all-purpose flour

1 tsp Baking soda

1/2 tsp Fine grain salt

3 lg Ripe bananas

3/4 cup Honey

1/2 cup Butter, melted

2 tsp Vanilla extract

2 Eggs

1/4 cup Whole milk

QUICK

Naturally Sweet Banana Bread

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

This banana bread recipe is sweet and delicious, made without refined sugar. And, bananas are packed with beneficial macronutrients and powerful antioxidants.

1Preheat oven to 325°. In a large bowl, combine dry ingredients: flour, baking soda and salt.

2In a separate bowl, combine wet ingredients: whisk together honey and melted butter, then add bananas, vanilla, eggs and milk.

3Pour wet ingredients into dry ingredients and stir just until all flour has been

moistened. Avoid over mixing.

4Grease 9x5 inch loaf pan, pour in batter, and bake for approximately 60 to 70 minutes, until top is golden brown, or until a toothpick can be inserted into the center and come out clean.

5Cool for approximately 15 minutes before removing from loaf pan.  Let bread cool fully before slicing.

Serves 16 slices | Time to Table 85-95 mins

Cheesy Jalapeño Chicken

This quick keto dinner is ready in less than 30 minutes and loaded with flavor. It reheats easily.

Make ahead and freeze for a busy night; just pop in the oven for about 45 minutes at 350°.

4 sm Chicken breasts

1 tbs Olive oil

1 tsp Cumin

1/2 tsp Chili powder

1/2 tsp Garlic powder

1/2 tsp Salt and pepper, each

1 tbs Butter

1/2 cup Onion, chopped

2 med Jalapeños, seeded and diced

2 tsp Garlic, chopped

1/4 cup Heavy cream

1/3 cup Chicken broth

2 oz Cream cheese

1 cup Cheddar cheese, shredded

1 Heat a large skillet over medium heat, add olive oil.

2 In a small bowl, combine cumin, chili powder, garlic powder, salt and pepper and mix. Sprinkle chicken breast with spice mixture on each side.

3 Cook chicken in the skillet

2 to 3 minutes on each side until browned, remove from skillet and set aside.

4 Add 1 tablespoon butter in the skillet and add the onion, jalapeños and garlic and sauté for 3 to 4

minutes, stirring occasionally.

5Add cream, broth and cream cheese to the skillet, reduce heat to low and stir until cream cheese is incorporated.

6Add 1/2 cup of the shredded cheese to the skillet and stir well.

7Add chicken back to the skillet and cover with remaining shredded cheese.

8Cover and simmer over low heat for 6 to 8 minutes.

Serves 4 | Time to Table 25 mins

NOURISH

12 Corn tortillas, white

2 lb Chicken breast tenders, raw

SAUCE

1 can (14 oz) Tomatoes, roasted

4 Chipotle peppers in adobo sauce

1/2 cup Onion, white or red, diced

1 1/2 tbs Coconut sugar

1 tbs Garlic, fresh

2 tsp Paprika, smoked

2 tsp Cumin

1 tsp Oregano

Juice from 1 lime

AVOCADO CREAM

1 Avocado, ripe

¾-1 cup 2% Greek yogurt

1 tsp Cumin

Fresh finely chopped cilantro to taste

Juice from 1 lime

Sea salt & pepper to taste

GARNISH

Fresh cilantro

Diced onion, white

Fresh lime

1In slow cooker or multifunction cooker, add ingredients for the sauce and mix. Nestle the chicken into the sauce.

2Add the top of the cooker and cook. For slow cooking, cook on high for 4 hours or on low for 6 to 8 hours. For pressure cooking, seal the steam hole, set temperature between high and medium high, and cook for 25 to 30 minutes.

3At end of cooking cycle, remove the chicken and add it to a bowl. Gently

Serves 6 | Time to Table 4-8 hrs

pull the chicken apart using forks to shred. Add chicken back to the sauce and thoroughly mix.

4Cook on low for an additional 6 to 10 minutes, then enjoy!

5To make the avocado cream, mash up the avocado with a fork to make it as smooth as possible. Add the remaining ingredients, mix to make smooth and season to taste.

6If you’re making tacos, toast the tortillas in a skillet without oil.

WHOLE30

Easy Chicken Tinga Tacos with Avocado Cream

This savory, spicy favorite from south of the border fuses tomatoes, chipotle peppers and adobo sauce with several more of the components which make Mexican cuisine irresistible to so many.

It’s usually served with tortillas, but you can easily convert this recipe into burrito bowls with brown or cauliflower rice, sautéed bell peppers and onions, tomatoes, lettuce and avocado cream.

Vegan Maple-Oat Protein Balls

These delectable snacks can give you a plant-based punch of protein whenever you need it, along with some sweetness without using refined sugar.

They’re rich in fiber, as well as protein, and can be kept in an airtight container for up to five days in the refrigerator, or up to three months in the freezer.

½ cup Peanut butter, sugar-free ⅓ cup Flaxseeds, ground 1 cup Rolled oats

2 tbs Maple syrup, pure ¼ cup Semi-sweet vegan chocolate chips, mini

1Combine peanut butter, flaxseed, oats and maple syrup. Stir until well combined. The consistency will be a bit on the dry side. If it’s too dry and the balls won’t stay together add 2 to 3 tablespoons of peanut butter.

2Stir in the chocolate chips.

3Using a tablespoon or 2-tablespoon cookie scoop, scoop a spoonful of the mixture and roll into balls. Continue until all mixture has been used. Chill for an hour before serving

Serves about 16 | Time to Table 1 hr 15 mins

4 Boneless, skinless chicken breasts

2 tbs Olive oil

3 cloves Garlic, minced

4 cups Fresh spinach, chopped

1 sm jar Sun-dried tomatoes

1 cup Heavy cream

1 cup Parmesan cheese, grated

1 tsp Italian seasoning

Salt and pepper, to taste

Fresh basil, chopped (for garnish)

FAMILY FRIENDLY

Creamy Spinach Parmesan Chicken

Pair this family friendly recipe with a favorite side dish like roasted vegetables, pasta or a light salad for a complete and satisfying meal.

1Season each chicken breast with salt and pepper on both sides.

2In a large skillet, heat olive oil over mediumhigh heat. Add chicken breasts and sear for 4 to 5 minutes on each side or until cooked through. Remove skillet and set aside.

3In the same skillet, add minced garlic and sauté for 1 to 2 minutes. Add chopped spinach and cook until wilted.

4Sauce: Pour in the heavy cream, stirring

continuously until heated. Add grated Parmesan cheese, sun-dried tomatoes and Italian seasoning. Stir until the cheese is melted and the sauce is smooth.

5Place the seared chicken breasts back into the skillet, coating with the creamy spinach Parmesan sauce. Simmer for an additional 2 to 3 minutes to allow the flavors to meld.

6Serve chicken breasts on a bed of spinach Parmesan sauce. Garnish with fresh chopped basil.

Serves 4 | Time to Table 30 mins

VEGETARIAN

Mediterranean Vegetable Quesadillas

Here’s a chance to try quesadillas with a twist, using some Mediterranean-style vegetables and seasoning. Use dairy-free cheese to make them vegan and serve with salsa or guacamole.

The za’atar herb in the recipe is a dried spice mix used throughout Arab and Mediterranean cuisine. Its ingredients vary between regions and recipes but generally contain dried oregano, thyme, and/or marjoram, with sumac and toasted sesame seeds.

1 Red bell pepper, sliced

1/2 cup Artichoke hearts, drained (about 4 small hearts)

4 cups Spinach, fresh

1 1/2 cups Reduced-fat mozzarella, divided in half

2 tsp Za’atar seasoning (or dried thyme, rosemary, oregano or Italian seasoning)

2 8-inch Tortillas, wheat or flour

1Set a nonstick skillet on medium-high heat. Once hot, spray with oil then add bell peppers. Cook for about 2 to 3 minutes or until sear marks appear along the edges.

2Add artichoke hearts to sauté for 1 minute before adding the spinach. Cook the spinach for no more than 1 minute. Set aside.

3A ssemble the quesadilla. Lay each 8-inch tortilla on

a table and on one side, add half of the divided cheese, followed by the veggies, and then top with the remaining cheese. Fold it closed. Repeat for the second tortilla.

4Set the nonstick skillet on medium-high heat. Once hot, spray with olive oil or add 1 teaspoon butter, then add the quesadillas. Cook until golden brown and crispy on both sides, about 6 minutes. Flip halfway through

Serves 2 | Time to Table 10-15 mins

health & wellness

DIRECTORY

Your guide to Greater Prescott’s medical & wellness professionals.

Acupuncture

Pine Grove Acupuncture

405 W. Goodwin St., Ste. 103B Prescott, AZ 86303 | www.pinegroveacu.com

Aesthetics & Wellness

Aboost Wellness and Salon

543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111

Artisan Aesthetics

212 S. Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

Killer Skin By Kelly

1436 W. Gurley St. | Prescott, AZ 86305 www.killerskinbykelly.glossgenius.com

928.499.4686

Studio ROX

1957 Commerce Center Cir., Ste. B Prescott, AZ 86301

www.studio-rox.com | 928.351.1555

Wilson Aesthetics Beauty & Wellness

8196 E. Florentine Rd. Prescott Valley, AZ 86314

www.wilsonaestheticsaz.com | 928.350.5484

Allergist

Northern Arizona Allergy Group

3130 Stillwater Dr., Ste. B Prescott, AZ 86305

www.northernazallergy.wixsite.com/ prescottallergy

928.224.7540

Audiologist

Webb Hearing Center

1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com

928.778.5898

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

Peak Heart & Vascular

3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325

Prescott Cardiology

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

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

Yavapai Cardiac Surgery

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

Chiropractic

Adjust to Health

6546 E. 2nd St., Ste. C | Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044

Advanced Chiropractic Center

728 N. Montezuma, Ste. A | Prescott, AZ 86301 928.778.0147

Beeson Chiropractic Center

8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638

Bennett Clinic

7749 E. Florentine Rd. | Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200

Bownlie Chiropractic Center

120 Grove Ave. | Prescott, AZ 86301

www.brownliechiropractic.com

928.445.9781

Cornerstone Family Chiropractic

2225 E. AZ-69, Ste. A | Prescott, AZ 86301

www.azcornerstonefamilychiropractic.com

928.237.9477

Disc and Spine Center LLC

7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

Futral Chiropractic & Wellness Center

8098 E. AZ-69 | Prescott Valley, AZ 86314

www.futralchiro.com | 928.775.3125

Hancock Healthcare

805 Whipple St., Ste. B | Prescott, AZ 86301

www.hancockhealthcare.com/our-clinic

928.445.5607

Lifestyle Chiropractic

3192 N. Windsong Dr. | Prescott, AZ 86301

www.lifestylechiroaz.com | 602.400.6106

New Life Chiropractic

172 E. Merritt St., Ste. B | Prescott, AZ 86301

www.newlifechiropracticaz.com

928.445.5818

Precision Spinal Care

3733 Karicio Ln. | Prescott, AZ 86303

www.precisionspinalcare.net | 928.442.0202

Prescott Family Chiropractic

3220 Lakeside Village | Prescott, AZ 86301

www.prescottfamilychiropractic.com

928.778.9600

Prescott Preferred Chiropractic & Emotional Healing

936 12th Pl. | Prescott, AZ 86305

www.prescottazchiropractor.com

928.778.7996

Prescott Valley Chiropractic

3088 Robert Rd. | Prescott Valley, AZ 86314

www.prescottvalleychiropractic.com

928.775.0522

Salberg Chiropractic

202 N. Granite St., No. 210 | Prescott, AZ 86301 928.445.2004

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

Dentistry

89A Dental Care PLLC 6455 N. Viewpoint Dr., Ste. 600

Prescott Valley, AZ 86314

www.89adentalcare.com | 928.775.8989

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305

www.prescottdental.com | 928.778.0970

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

Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314

www.bowiefamilydental.com | 928.775.8581

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

www.bradshawfamilydental.com 928.277.0076

Carlisi Restorative Dentistry

919 12th Pl. | Prescott, AZ 86305

www.drbobdds.com | 928.445.5877

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

www.arizonadermatologygroup.com

928.772.8553

Dermatology & Skin Care by Shelly

448 AZ-89, Ste. H

Chino Valley, AZ 86323

www.dermatologybyshelly.com

928.499.2915

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

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

John J. O’Connor, MD

3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066

Neurosurgery

James-Marco Health

3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

Prescott Outpatient Surgical Center

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

Occupational Therapist

Arizona Hand Center & Physical Rehab

3111 Clearwater Dr., Ste. C | Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Oncology

Northern Arizona Tumor Institute

1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry

Antone Optical - Yavapai Eye Care 7840 E. AZ-69, Ste. A5A

Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Fornara Eye Center

1680 Willow Creek Rd. | Prescott, AZ 86301

www.fornaraeyecenter.com | 928.637.6883

Geiler Eyecare

1000 Willow Creek Rd. | Prescott, AZ 86301

www.geilereyecare.com | 928.445.2060

M&M Eye Institute

3192 Willow Creek Rd. | Prescott, AZ 86301

www.visionprescott.com | 928.445.1234

Premier Eye Center

980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301

www.prescotteyedoctor.com | 928.778.3937

Williams Eyecare Group, LLC

3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303

www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html

928.442.9202

Orthodontics

Patterson Orthodontics

3033 N. Windsong Dr., Ste. 201 Prescott Valley, AZ 86314

www.pattersonsmiles.com | 928.772.7353

Prescott Orthodontics

3150 Clearwater Dr. | Prescott, AZ 86305

www.prescottortho.com | 928.445.7051

Orthopedic Specialist

Davis Orthopaedics LLC

3237 N. Windsong Dr. | Prescott Valley, AZ 86314

www.davisorthoaz.com | 928.772.5320

Granite Orthopaedics, PLLC

1223 Willow Creek Rd. | Prescott, AZ 86301

www.graniteortho.com | 928.777.9950 x112

Orthopedic Specialists of Central Arizona

3655 Crossings Dr. | Prescott, AZ 86305

www.centralazortho.com | 928.778.9250

Prescott Outpatient Surgical Center

815 Ainsworth Dr. | Prescott, AZ 86301

www.posc-az.com | 928.778.9770

Pain Management

Central Arizona Pain Institute

2100 Centerpointe West Dr. | Prescott, AZ 86301

www.centralazpain.com | 928.717.0788

Northern Arizona Pain Institutes

3769 Crossings Dr. | Prescott, AZ 86305

www.northernarizonapaininstitutes.com

928.458.7343

Prescott Outpatient Surgical Center

815 Ainsworth Dr. | Prescott, AZ 86301

www.posc-az.com | 928.778.9770

The Pain Center of Arizona

3110 Clearwater Dr., Ste. B Prescott, AZ 86305

www.thepaincenter.com/locations/az/ prescott/prescott

623.516.8252

Tomar Pain Centers - Prescott

919 12th Pl., Ste. 12 | Prescott, AZ 86305

www.tomarpaincenters.com | 928.771.2700

Pediatrics

Cornerstone Pediatrics

7875 E. Florentine Rd., Ste. A

Prescott Valley, AZ 86314

www.cspaz.com | 928.443.5599

Jodi Gilray PT PLLC

6550 E. 2nd St., Ste. B

Prescott Valley, AZ 86314

www.prescottpediatrictherapy.com

928.771.9327

Jodi Gilray PT PLLC

3140 Clearwater Dr. | Prescott, AZ 86305

www.prescottpediatrictherapy.com

928.227.4586

Jodi Gilray PT PLLC

813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326

www.prescottpediatrictherapy.com

928.634.2843

Prescott Valley Pediatric Therapy

6550 E. 2nd St., Ste. B

Prescott Valley, AZ 86314

www.prescottpediatrictherapy.com

928.771.9327

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

Center for Physical Excellence

3117 Stillwater Dr. | Prescott, AZ 86305

www.centerforphysicalexcellence.com

928.442.0005

Haven Health Prescott

864 Dougherty St. | Prescott, AZ 86305

www.havenhealthaz.com | 928.778.9667

Madsen Physical Therapy

2700 N. Lake Valley Rd., Unit A1

Prescott Valley, AZ 86314

www.madsenphysicaltherapy.com

928.775.9500

Peak Performance Physical Therapy

6455 N. Viewpoint Dr., Ste. 100

Prescott Valley, AZ 86314

928.775.8700

Permar Physical Therapy

143 N. McCormick St. | Prescott, AZ 86305

www.physicaltherapyprescott.com

928.589.1172

The BioMechanics

1983 Commerce Center Cir. | Prescott, AZ 86301

www.thebiomechanics.net | 928.771.1700

Tipton Physical Therapy

and Aquatic Center

8400 E. Florentine Rd.

Prescott Valley, AZ 86314

www.tiptonphysicaltherapy.com | 928.775.9999

Podiatry

Complete Foot & Ankle Care

3103 Clearwater Dr., Ste. B

Prescott, AZ 86305

www.prescotthappyfeet.com | 928.776.9428

Northern Sun Podiatry

2485 N. Great Western Dr., Ste. E

Prescott, AZ 86314

928.225.2540

Premier Foot & Ankle

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

www.prescottvalleyfootandankle.com

928.772.5916

Primary Care

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

Priority Family Medical Clinic

3625 Crossings Dr., Ste. B | Prescott, AZ 86305

ww.priorityfmc.com | 928.277.0875

Sanos Wellness

172 E. Merritt St., Ste. C Prescott, AZ 86301

www.sanoswellness.com | 928.224.2813

Shirley Rheinfelder

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

www.mdvip.com/doctors/shirleyrheinfeldermd

928.445.6083

Spectrum Healthcare

990 Willow Creek Rd. | Prescott, AZ 86301

www.spectrumhealthcare-group.com 877.634.7333

Spectrum Healthcare

3633 Crossings Dr. | Prescott, AZ 86305

www.spectrumhealthcare-group.com

877.634.7333

The Doctor’s Office

2078 Willow Creek Rd. | Prescott, AZ 86301

928.776.6400

The Mobile Health Doc

140 N. Granite St. | Prescott, AZ 86301

www.themobilehealthdoc.com | 928.298.3349

Total Point Prescott Medical

3124 Willow Creek Rd. | Prescott, AZ 86301

www.totalpointprescott.com | 928.445.7085

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

Brooke Miller Coaching

www.brookemillercoaching.com | 971.226.9180

Honeybee Healing & Counseling Services LLC

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

www.honeybeehealing.org | 928.756.0906

Kimberly Crooks, PsyD

143 N. McCormick, Ste. 103

Prescott, AZ 86305 928.713.3489

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

1129 W. Iron Springs Rd. Prescott, AZ 86305 928.778.1806

NAZCARE-New Hope Wellness Center

599 White Spar Rd. | Prescott, AZ 86303

www.nazcare.org | 928.442.9205 ext. 2005

Pathways Counseling, LLC

1000 Ainsworth Dr., C320 | Prescott, AZ 86305

www.psychologyaz.com | 928.385.3747

Polara Health - Crisis Stabilization Unit

8655 E. Eastridge Dr.

Prescott Valley, AZ 86314

www.polarahealth.com | 928.445.5211

Pronghorn Psychiatry/Stoneridge Center

5940 E. Copper Hill Dr.

Prescott Valley, AZ 86314

www.pronghornpsych.com

928.583.7799

Psychiatric Services of Prescott

143 Merritt St. | Prescott, AZ 86301

www.psychiatricservicesofprescott.com 928.776.7400

Spectrum Healthcare

990 Willow Creek Rd. | Prescott, AZ 86301

www.spectrumhealthcare-group.com 877.634.7333

Spectrum Healthcare

3633 Crossings Dr. | Prescott, AZ 86305

www.spectrumhealthcare-group.com 877.634.7333

Start Moving On

3080 North Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314

www.startmovingon.com | 928.910.5245

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

IYA Medical Imaging

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

SimonMed Imaging - Prescott

790 Gail Gardner Way | Prescott, AZ 86305

www.simonmed.com/locations/az/prescott

928.776.9900

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

Prescott Urology

Urology

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

928.711.5282

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

You have to keep all aspects of your health in check. This includes the obvious eating well and exercising. But taking care of your mind is just as important. Balance your relationships, and get rid of what’s not good for your soul.

Shelly Crossman

DCNP, FNP-C, OWNER, DERMATOLOGY & SKIN CARE

BY SHELLY

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

I have experience in oncology, medical ICU and as a SWAT nurse (aka rapid response) at Upstate Medical University in NY. Part of that job was in the burn unit. I realized just how amazing our skin really is. It’s our largest organ, our first line of defense, a cooling system, an organ that senses, pain, pleasure, temperature, touch, etc.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE?

My husband and I get up at 4:30 a.m. We sit, have a cup of coffee, then out to our

gym. I usually do 30 to 40 minutes of weights program or Pilates then hop on the treadmill, sometimes with ankle weights for about 1 to 2 miles or the max trainer (BowFlex).

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

I plan my meals every week. I meal prep breakfast, lunch and dinner. This way I can prevent eating fast foods on the fly.

HOW DO YOU DEFINE SELF-CARE?

I make sure at the end of a day I spend a little time alone to check in, relax maybe, and I never compare that to what someone else’s vision of self-care looks like.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK?

I do not really snack. But when I do, it is either nuts or maybe apples or carrots and almond butter.

WHAT IS YOUR BIGGEST HEALTH AND WELLNESS TIP?

Take care of your body, your skin, your mind, your thoughts, and love yourself the way you are.

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

I want to get back into yoga and possibly get a static bike, such as a Peloton. Spend more time learning to meditate. Oh, and read more books I have accumulated.

MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS

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 BRANDS

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

CONTACT

Skinbetter Science

ZO Skin Health

Colorescience

Jane Iredale OSEA Anfisa

Epionce Alastin LilFox