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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!
Inhale slowly through your nose with your mouth closed. Now, exhale slowly with your mouth open. You likely immediately felt calmer, more relaxed.
But did your lung power allow you the full health benefit?
From the optimum foods to the proper exercises, we focus this month on getting our lungs to function at their fullest.
Regular exercise strengthens your muscles, which makes your lungs and heart stronger. For a change, try running with your dog, but properly train him or her first. We’ll show you how.
See how beets, apples, tomatoes, blueberries and even — yay — dark chocolate can help you breathe easier.
This month we also take a look at eye health, give you natural ways to combat acid reflux and try to stave off a sleep divorce.
Along the way, we do some stargazing, relaxing bathing and use music to soothe our souls.
Read on …
Be Well,
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PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928.350.8006
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Attracting butterflies is easy with Watters butterfly plant collection. We know local plants & the local butterflies that love them. Your garden should be natural safe & organic for people as well as butterflies.
Watters Garden Center family owned since 1962 2nd & 3rd generation owners Ken, McKenzie, Lisa Watters-Lain
Heather Burgoyne Owner, Soar Pilates
Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.
Ken Lain
Owner, Watters Garden Center
Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.
Cathy Clements 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.
John Murphy Founder, Make 100 Healthy
John Murphy is chairman of the Prescott Commission on WellBeing and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity though nutrition and gardening education. He’s a proud husband, father and real estate agent.
Elisa Oliver-Nielsen MA, Registered Dietician Nutritionist
As a registered dietician nutritionist for over 20 years with a master’s in food management from New York University, Elisa Oliver-Nielsen employs her knowledge and expertise to see her clients healed and thriving, so that wellness becomes achievable, sustainable and long-lasting.
Zack Sharpe
Marketing and Brand Manager, Summit 4x4
Zack Sharpe grew up in Maine with a deep passion for everything outdoors. An off-road and overlanding enthusiast, he's transformed his love for photography and video into a full-time career as Summit 4x4's Marketing and Brand Manager.
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 Pine Ridge Marketplace. Vickie has been on the forefront of “Green Living” since the beginning.
Jion Sommer Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition
Jion Sommer embarked on a healing journey from MS and lupus that led her to discover her heart's work helping others. Through integration of a healthy diet, meditation and Reiki treatments she found restoration and balance.
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!
Katie Wallace Founder & CEO, Owner of Club Pilates Prescott and Sedona, Club Pilates
Pilates brought strength, stability, peace and connection to Katie Wallace's life as she transitioned out of her career with a public accounting firm. She wants to bring that same sense of wellness to Prescott when she opens Club Pilates at the Pine Ridge Marketplace this summer.
Aymee Wilson
Aymee Wilson, Owner & Founder, Wilson Aesthetics
Aymee Wilson is an RN and aesthetic injector, and owns Wilson Aesthetics. She graduated from Estrella Mountain Community College in 2010 and found a passion for the aesthetic industry and creating a space where patients can be treated with the utmost kindness and respect.
Bailey Zygutis
Nutritionist and Personal Trainer, The Moore Way Health & Fitness
Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.
We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.
by Valerie Demetros
If you’ve heard it once, you’ve heard it 50 times — exercise is good for you. But along with just losing weight, boosting your health and keeping your heart in shape, it can also improve your lung health.
When you are active, your heart and lungs work harder to supply oxygen to your muscles. And as regular exercise makes your muscles stronger, in turn it makes your lungs and heart stronger. The more you exercise, the more your body becomes efficient at getting oxygen into the bloodstream and muscles.
If you avoid activities that make you breathless, your muscles become weaker. Weaker muscles need more oxygen to work and over time you become more breathless. This is called the cycle of inactivity, or the cycle of breathlessness.
The good news is that you can break this cycle
just by becoming more active. This helps you feel less out of breath when you do everyday tasks.
Although national guidelines recommend 30 minutes of moderate physical activity five days a week, that doesn’t have to be formal exercise. This could mean walking, biking or even gardening.
Aerobic activities like walking, running or jumping jacks give your heart and lungs a workout. But muscle-strengthening activities like Pilates or lifting weights also tone your breathing muscles as well as build core strength.
Another great form of exercise for lungs and body is swimming laps. Jump in, cool off and swim a few laps to build your lungs and muscles.
Breathing exercises specifically strengthen your diaphragm and train your body to breathe deeply and more effectively.
One simple exercise to increase your lung strength is to hold your breath for 20 seconds, or as long as you can. While counting, place hands on your hips, thumbs pointing forward and pinky fingers touching the small of your back, standing tall. Hold your breath for 20 seconds, then exhale slowly. Repeat 3 times. When pollution levels are high, you may want to take your exercise indoors to avoid problems.
For those with lung disease, you still need regular exercise for all the above reasons. Your lungs and heart stay stronger and you are better able to perform daily tasks. If you are already fighting shortness of breath, it can be daunting to think about increasing physical activity. That’s why it’s important to work closely with your personal physician to work up a fitness plan that works for you.
by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS
Many visitors and new residents are greeted by Prescott’s stunning vistas but also by a peculiar sensation: difficulty catching their breath. The culprit? Elevation. It’s more than 5,000 feet above sea level here.
Whether you’re a seasoned resident or a first-time visitor, acclimating to higher elevations can present challenges, particularly during warmer months. But, there are techniques to help you navigate and enjoy your time in Prescott without feeling breathless.
First and foremost, embracing mindful breathing practices can work wonders. As our insightful yogis suggest, beginning with conscious breathing — inhaling through the nose and exhaling through the mouth — can serve as a potent tool for restoring equilibrium. This intentional breathing pattern not only calms the heart rate but also fosters a deeper connection with the present moment, allowing you to regain control over your breath in the thin air of higher altitudes.
Moreover, staying hydrated is paramount.
The dry, arid climate of Prescott can exacerbate feelings of breathlessness, making it imperative to drink plenty of water throughout the day. Hydration not only aids in combating altituderelated symptoms but also supports overall wellbeing, ensuring your body functions optimally despite atmospheric challenges.
Pace yourself. When exploring Prescott’s trails or outdoor activities, remember that your body may need time to adjust to the altitude. Take breaks,
listen to your body, and avoid overexertion, especially during the hotter months when the combination of elevation and heat can be particularly taxing.
Incorporating exercises, such as yoga or Pilates, can enhance your respiratory resilience. These practices promote mindful breathing and also strengthen the respiratory muscles.
Lastly, don’t hesitate to seek refuge in indoor environments equipped with air conditioning if it becomes too difficult to breathe. Taking periodic breaks in air-conditioned
spaces can provide temporary relief from the thin air outside, allowing you to catch your breath and recharge before venturing out again.
While the elevation of Prescott may present occasional challenges, it should not hinder your enjoyment of this picturesque locale. By embracing mindful breathing techniques, staying hydrated, pacing yourself, engaging in gentle exercises and seeking respite when needed, you can breathe easier and fully savor all of Prescott.
by Loree Walden, Marketing Manager, Yavapai Humane Society
Safeguarding the health and wellbeing of our furry family members involves more than just providing them with food, water and exercise. Key aspects of their overall health include maintaining their lung and eye health, both crucial for their quality of life.
A dog’s respiratory system is essential for delivering oxygen and maintaining overall well-being. However, their lung health can be affected by infections, chronic diseases and
environmental factors. Be cautious of foxtails, as these can get lodged in your dog’s nose and even travel to their lungs, causing severe pain and potentially serious complications.
Dogs can suffer from conditions like bronchitis, pneumonia and tracheal collapse. Symptoms include coughing, wheezing, labored breathing and lethargy.
Regular veterinary checkups can help detect early signs of respiratory issues. Vaccinations against diseases like canine
influenza and Bordetella (kennel cough) also are essential. Additionally, keeping your dog’s environment free from smoke, dust and strong chemicals can prevent respiratory irritation. Regular exercise is essential for maintaining your pet’s healthy lung functions. However, avoid overexertion, especially during our warmer months, and keep an eye on them for any signs of heatstroke.
A balanced diet helps; omega-3 fatty acids, found in fish oil, can reduce respiratory inflammation.
Dogs rely on their vision for exploring their world, communicating and performing daily activities, so protecting their eyes from injury and disease is important.
Dogs can experience a range of eye problems, including conjunctivitis (pink eye), cataracts, glaucoma and dry eye. Symptoms of eye problems include redness, discharge, squinting and changes in eye appearance or vision. Regularly inspect your dog’s eyes for signs of irritation or infection. Keeping the area around their eyes clean can help to prevent discomfort and infections. During bath time, avoid getting soap in their eyes.
A diet rich in antioxidants, vitamins A, C, and E, and omega-3 fatty acids supports eye health. Carrots, sweet potatoes and fish oils are excellent dietary choices. Regular vet visits are essential for early detection and managing eye conditions. By understanding common issues and implementing preventive measures, we can help ensure our furry best friends live healthy and happy lives.
by Katie Wallace, Owner of Club Pilates Prescott and Sedona
In pursuing holistic health and fitness, Pilates stands out as a regimen for physical strength and flexibility and a powerful tool for improving respiratory function. Originating in the early 20th century, Pilates has evolved into a widely practiced exercise method emphasizing controlled movements, core strength and mindful breathing techniques.
At the core of Pilates philosophy lies the principle of integrating breath with movement. Joseph Pilates believed that proper breathing was essential for optimal health. Pilates exercises encourage practitioners to engage in diaphragmatic breathing, also known as deep breathing. This technique involves using the diaphragm rather than shallow chest muscles, resulting in more efficient oxygen exchange and improved lung capacity.
Research supports the beneficial effects of Pilates on respiratory function. A study published in the Journal of Bodywork and Movement Therapies found that participants who engaged in Pilates exercises demonstrated improvements in lung function parameters such as vital capacity and forced expiratory volume.
These gains are attributed to the focus on controlled breathing patterns and the strengthening of core muscles, which supports the thoracic cavity and facilitates better respiratory mechanics.
Beyond physical gains, Pilates promotes mental well-being through mindfulness and controlled breathing. The rhythmic breathing patterns practiced during Pilates sessions can induce a state of calmness, reduce stress levels and enhance overall mental clarity. This mindbody connection with breathing enhances the exercises’ effectiveness and contributes to a more balanced and integrated approach to health.
Integrating Pilates into an exercise routine can benefit individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD). The controlled breathing techniques and gentle, low-impact exercises in Pilates can help manage symptoms, increase lung efficiency, and improve overall endurance.
Seeking guidance from a certified Pilates instructor is recommended to ensure proper technique and alignment. Classes typically incorporate exercises using specialized equipment such as reformers, Cadillacs, barrels and mat-based exercises requiring minimal equipment. Starting with basic exercises and gradually progressing in difficulty allows individuals to build strength and proficiency over time.
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by Blake Herzog
Since computer and smartphone use took over our lives, we have worried about the toll backlit screens could be taking on our eyesight.
The rise of potentially related symptoms including blurred vision, dry eyes, headaches and neck and shoulder pain has led to a focus on digital eye strain, also known as computer vision syndrome
Those who spend more than two hours at a time looking at a computer or other digital device screen, which includes most of us, are at higher risk for digital eye strain, according to the American Optometric Association.
It’s important to keep our monitors at a comfortable distance and height from our eyes. Your horizontal vision line should align with the top of the screen so you’re looking slightly downward at what you’re viewing or typing. Keep the screen 20 to 28 inches away from your eyes for maximum comfort.
Posture also is an
important factor for reducing neck and shoulder pain — your feet should be resting flat on the ground or on a foot support while your arms are held at a 90-degree angle from your body, with wrists held above the keyboard or desk. Lighting should be adjusted to eliminate as much glare on the screen as possible.
Those who have existing vision problems exacerbated by digital eye strain may need to consult a medical eye specialist.
“Blue light” is on the higher, brighter end of the visible light spectrum and is the dominant type of light coming from digital screens, though their power is dwarfed by the blue light produced by the sun.
Lab-based research using mice or cells in a dish suggest blue light contributes to disorders including age-related macular degeneration and eye cancers, but they
did not involve blue light from computer screens or live human eye tissue.
One large study found blue light-blocking glasses had no effect on user eye fatigue or other symptoms of eye strain.
Given that a scientific consensus has not been reached, it’s still a good idea to reduce exposure by cutting back on screen time with digital devices or use settings that reduce the amount of blue light being emitted from the screen.
When it comes to staying fit, running is one of the best exercises. And there is one way to make it even better — run with your dog.
This can help them bond with you, build trust and share a common goal. It also keeps dogs in shape and manages their weight.
And we’ve all heard of the runner’s high, but does your dog experience this?
One study found that dogs, like humans, experience peak endocannabinoid activity (runner’s high) following moderateintensity exercise. Meaning dogs experience a chemical change similar to humans, although we don’t know if they have the same euphoric feeling.
If you’re thinking of running with your canine pal, don’t just head out there without training and planning. Here are a few pointers before lacing up and harnessing your running mate.
It’s best not to run a dog before they’re fully grown, depending on the breed, so check with your
veterinarian. It’s important to let their bones form.
Master loose-leash walking before training them to run. It can be quite dangerous at fast speeds with a companion chasing a squirrel. Also, keep your dog to one side so it’s not weaving in front of you. Give treats in the position you want to reinforce, so offer treats at your left leg to keep him on your left.
Now it’s time to speed up. When on a walk, use a cue like “let’s go,” to signal it’s time to move on. Use a different cue, like “get running” to pick up the pace. Scatter short bursts of jogging or running with your normal walking pace and give the cue just before each one. Then reward when they catch up. In the same way, use “whoa” to slow down.
Start by adding small bits of running into walks. On each walk, gradually increase the running. Make sure to see they are not getting too tired.
Now that your dog is trained, be sure to warm up before you run and cool down when finished. Watch the weather and make sure it’s not too hot, we’re still in the desert, so carry water and offer it regularly.
Provide frequent breaks and watch for signs that they’ve had enough, like excessive panting or lagging. Do they wait at the door or lay on their bed? Are they moving around easily or a bit stiff when they first stand up?
Dogs want to please their owners, even if that means continuing to run when they need to stop. Check in regularly, and you’ll both be running together and having fun.
Improving hamstring strength and flexibility is important for overall mobility, preventing injury and enhancing performance in various physical activities.
Each hamstring is made up of three different muscles that run up the back of your legs and are critical to maintaining overall stability. It’s typical for people’s quad muscles, which run down the front of the thigh, to be stronger than their hamstrings, and that can create knee instability, which leads to injury. Hamstrings tend to tighten up when you sit for extended periods, so flexibility is another important attribute you’ll want to maintain. These exercises can help with both.
STANDING HAMSTRING STRETCH
* Stand with your feet hip-width apart.
* Bend forward at the hips, keeping your back straight and reaching toward your toes.
* Hold the stretch for 20-30 seconds.
* Repeat 2-3 times.
SEATED HAMSTRING STRETCH
* Sit on the ground with your legs extended straight in front of you.
* Bend forward at the hips and reach for your toes, keeping your back straight.
* Hold the stretch for 20-30 seconds.
* Repeat 2-3 times.
HAMSTRING STRETCH WITH A STRAP
* Lie on your back with one leg extended on the floor.
* Loop a strap or towel around the sole of the opposite foot.
* Use the strap to gently pull your leg toward you, keeping it straight.
* Hold for 20-30 seconds, then switch legs.
* Repeat 2-3 times per leg.
DOWNWARD FACING DOG
* Start on your hands and knees.
* Lift your hips up and back, straightening your legs and forming an inverted V shape.
* Press your heels toward the ground.
* Hold for 20-30 seconds.
* Repeat 2-3 times.
FORWARD BEND
* Stand with your feet hip-width apart.
* Bend forward at the hips, letting your head and arms hang toward the floor.
* Hold for 20-30 seconds.
* Repeat 2-3 times.
PIGEON POSE
* Start in a high plank position.
* Bring your right knee forward toward your right wrist.
* Extend your left leg back, keeping it straight.
* Lower your hips toward the ground, squaring your hips forward.
* Hold for 20-30 seconds, then switch legs.
* Repeat 2-3 times per leg.
Music therapy involves the use of music by a trained therapist to achieve individualized goals within a therapeutic relationship.
It leverages the natural affinity humans have for music to improve emotional well-being, reduce stress and promote mental health.
One of its most significant benefits is its ability to reduce stress. Music has a profound impact on our emotions and can trigger a relaxation response in the body. Listening to calming music can lower levels of cortisol, the body’s primary stress hormone, and promote relaxation.
Slow, soothing music can reduce heart rate, lower blood pressure and decrease muscle tension, creating a calming effect that counteracts the physiological signs of stress.
Music therapy also plays a crucial role in alleviating anxiety. Engaging with music can divert attention from anxious thoughts and provide a sense of comfort and familiarity.
This distraction can help break the cycle of anxiety, allowing individuals to experience a sense of peace and emotional stability. Moreover, creating music, whether through singing, playing an
instrument or composing, provides a productive outlet for expressing emotions and managing anxiety.
Music therapy has broader implications for overall mental health. It can enhance mood, bolster emotional expression and improve social connections.
Participating in music therapy sessions encourages people to communicate and connect
with each other, reducing feelings of isolation and loneliness.
Additionally, music’s rhythmic and repetitive aspects can help regulate emotions, providing a structured way to process and understand complex feelings.
Research supports the efficacy of music therapy in various mental health settings. Studies have shown it can significantly reduce symptoms of depression, improve cognitive function in
individuals with dementia and enhance the quality of life for those dealing with chronic mental health conditions.
Music therapy also is used in conjunction with other treatments, such as psychotherapy and medication, to provide a holistic approach to mental health care. By harnessing the therapeutic power of music, you can find solace, express emotions and enhance your emotional well-being.
by Zack Sharpe, Marketing and Brand Manager, Summit 4x4 Company
As camping and off-road enthusiasts, we often seek solace in the great outdoors. However, with this privilege comes the responsibility to protect these wild places, particularly when it comes to observing fire bans.
Fire bans are crucial measures implemented to prevent wildfires and ensure the safety of all who venture into these natural spaces and beyond. Understanding the importance of fire bans and exploring alternatives, such as propane fires, can help us enjoy our adventures responsibly and without having to sacrifice what we all love about camping, sitting around the fire.
In Arizona, we’re no stranger to fire bans. In fact, before monsoon season you can almost guarantee you’ll experience at least one. Their purpose is to reduce the risk of human-caused wildfires, which can spread rapidly and devastate large areas of land, wildlife habitats and even communities.
By adhering to fire bans, we outdoor enthusiasts can play a critical role in preventing these catastrophic events.
When traditional campfires are offlimits due to fire bans, propane fires offer a fantastic alternative. Propane fire pits and stoves provide the warmth and ambiance of a campfire without the associated risks.
Here are some reasons why propane fires are an excellent choice during fire bans:
1. Safety: Propane fires are safer than traditional wood fires. They are contained, easy to control and can be quickly turned off in case of emergencies. With no flying embers or unpredictable sparks, the risk of accidental wildfires is significantly reduced.
2 . Ease of Use: Propane fire pits are convenient and come in all shapes and sizes to suit your needs. One of the best parts about them is, there’s no need to go scavenging for firewood when you arrive at camp.
3 . Compliance: Many fire bans explicitly allow the use of propane fire pits and stoves, as they are considered a safer alternative to wood fires.
A complete list of prohibited activities and restrictions can often be found by visiting the U.S. Forest Service website (www. fs.usda.gov). We encourage you to look there before heading out on your next trip to ensure you’re in compliance as some fire bans even prohibit the use of propane. Observing fire bans is a critical aspect of responsible camping. By respecting these regulations, we can help prevent devastating wildfires and protect the places we love to explore. Propane fires offer a safer and more convenient alternative to traditional campfires, allowing us to enjoy the warmth and ambiance of a campfire with friends without compromising safety.
See You On The Trail
by Ken Lain, The Mountain Gardener, Watters Garden Center
Here are flowers that look their best by the month your gardener was born. Gift ideas?
January: Carnations show well in the perennial garden often denuded of flowers. The spicy clove scent is most welcoming. A skilled gardener can create spectacular designs with this evergreen perennial that is both deer and javelina proof.
February: Violets take the snow and cold in stunning amethyst, gold and blue like no other mountain plant.
March: Daffodils announce the arrival is spring. The bright gold flowers are squirrel, rabbit and javelina-proof, and so easy to grow.
April: Daisies celebrate April birthdays; either perennial Shasta daisy or one of the coldhardy gerbera varieties grow well in local gardens.
May: Lily of the Valley make a fragrant
birthday gift, either as a container plant or planted directly in the gardens. The hard-to-find pink form is every bit as vigorous in the garden as the white variety.
June: Roses often feel cliché after the other flower-giving holidays. A live blooming miniature rose is a long-lasting alternative to a shortlived rose bouquet.
July: Larkspur, by its botanical name, is called delphinium. This flower prefers cool, moist gardens.
August: Dahlia automatically conjure thoughts of giant dinner plate blooms. Dahlia includes small poms and single daisy-like flowers, and more. Pinch flowers off the plant as they fade to encourage reblooming.
September: Aster is a welcome way to bridge the gap between summer and fall. Choose from flower colors in all shades of blue, white, pink and purple on plants that will stay in bloom through late autumn. This hardy flower comes back every year.
October: Marigold, with its vibrant pumpkin orange and harvest gold flowers, create a pretty border around patios, or place potted marigolds near entryways and windows. The flowers prefer cool, moist soils.
November:
Chrysanthemum; nothing ushers in autumn like mums. Dark mocha, oxblood red and earthtoned pots planted with mums blooming red, yellow and orange echo the season’s thankful warmth.
December: Poinsettia in traditional red is not for everyone. If you feel holiday red impinges on your birthday celebrations, give a cheerful coral-color poinsettia, or one of the color-enhanced pink, burgundy or white bloomers.
Improving your balance is essential for overall physical stability, coordination and injury prevention.
Incorporating these eight exercises into your routine can help enhance your balance by improving your coordination and reduce the risk of falls, especially later in life. While doing these exercises you should keep your core muscles engaged to maintain stability. Pick a focal point to help maintain your balance; gradually increase difficulty as your balance improves. Do consistently.
1. SINGLE-LEG STANCE
* Stand with your feet hip-width apart.
* Shift your weight onto one leg and lift the other foot off the ground.
* Hold the position for 20-30 seconds.
* Switch legs and repeat.
* To increase difficulty, close your eyes or stand on a soft surface.
2. TREE POSE (VRKSASANA)
* Stand with your feet together.
* Shift your weight onto one leg and place the
sole of the other foot on the inner thigh or calf (avoid the knee).
* Bring your hands together in front of your chest or raise them overhead.
* Hold for 20-30 seconds.
* Switch legs and repeat.
3. HEEL-TO-TOE WALK
* Stand with your feet together.
* Step forward with one foot, placing the heel directly in front of the toes of the back foot.
* Continue walking in a straight line, placing each foot heel-to-toe.
* Walk 10-20 steps, turn around and walk back.
4. SIDE LEG RAISES
* Stand next to a chair or wall for support.
* Lift one leg out to the side, keeping it straight.
* Hold for a few seconds, then lower it back down.
* Repeat 10-15 times on each leg.
* For added difficulty, try without holding onto the support.
5. CLOCK REACH
* Imagine you are standing in the center of a clock face.
* Stand on one leg and reach your other leg out to each number on the clock, moving from 12 to 6.
* Keep your standing leg slightly bent and your core engaged.
* Repeat the exercise with the other leg.
6. BALANCE BOARD OR BOSU BALL EXERCISES
* Stand on a balance board or Bosu ball with both feet.
* Shift your weight from side to side and front to back to maintain your balance.
* Hold for 2030 seconds.
* For added difficulty, try standing on one leg or performing squats.
7. TAI CHI
* Perform a series of slow, controlled movements and postures.
* Focus on maintaining balance, coordination and fluid transitions between movements.
* Practice for 20-30 minutes several times a week.
* Follow along with a tai chi class or video to learn the specific movements.
8. STANDING HIP ABDUCTION
* Stand next to a chair or wall for support.
* Lift one leg out to the side, keeping it straight and your toes pointing forward.
* Hold for a few seconds, then slowly lower your leg back down.
* Repeat 10-15 times on each leg.
* For added difficulty, try this exercise without holding onto the support or use ankle weights.
It’s summer, and that means vacations of hiking, swimming and more outdoor fun. But for many people it also means sunburn. If you’re one of the unlucky who find yourself with an uncomfortable sunburn, there are methods to ease your discomfort.
Taking a cool shower can help with the irritation but skip the suds. Soap can irritate and dry out your sunburned skin. A cool bath (sans bubbles) is your best option. You can also add a bit of oatmeal. Research shows colloidal oatmeal helps ease inflammation and reduces itching. Just grind up plain oats (about one cup) and add to your tub. Soak for 15 to 20 minutes, then gently pat your skin dry.
The urge to reach for something cold is a good one. Wrap an ice pack or frozen bag of veggies in a damp cloth and hold over the burn. You can also use ice water on a clean cloth.
Appy an antiinflammatory steroid cream as soon as possible containing 1% hydrocortisone since it has anti-inflammatory properties. You can also use aloe vera or coconut oil to soothe your skin.
If you develop blistering, especially over large areas,
seek medical treatment. You should also visit the doctor if you feel woozy, feverish or develop chills after a sunburn.
O f course, your best defense is to try and prevent a sunburn before it hits. Be sure and slather on sunscreen — The Skin Cancer Foundation recommends broadspectrum products with an SPF of 30 or higher. And if you’re out for a long time, especially when swimming, remember to reapply every few hours.
You’ll also want to wear a hat, sunglasses and light clothing to cover your arms and neck.
Sun damage is cumulative. This means you may not see the results of numerous burns until years later when skin cancer can pop up. If you’ve already suffered a few sunburns, you can lessen your chances of skin cancer by avoiding future burns on skin cells that are already vulnerable.
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
Considering overall health, two things stand out to me: cardiovascular and lung health.
In CrossFit, you train with aerobic (long-distance running, swimming, cycling, for instance) and anaerobic (sprints, weightlifting, interval training, etc.) exercises daily to increase overall capacity
and endurance, while strengthening muscles. Your lungs bring oxygen into the body to increase energy and remove carbon dioxide. And the heart pumps the oxygen to all the muscles that are working, moving and getting stronger. Heart and lung health are improved over time with a consistent exercise routine
and a good whole-foods diet to support those exercises. The respiratory system helps you breathe; breathe the air we need to survive. Your lungs filter carbon dioxide, small blood clots and other waste out of your body.
A fun fact is that lungs can act as a shock absorber to your heart when it
comes to collisions. If you happen to have a sport collision, car collision, etc., your heart is protected by your lungs in some cases as it will absorb the shock.
So please try to find something to support bettering your lung health and heart health even if it’s a morning or evening walk to start!
by John Murphy, Founder, Make 100 Healthy
Ilove the spirit of creativity and charity in Prescott. It defines the essence of our community. Anyone can walk into a gallery, buy a painting, hang it on a wall and consider themselves an art patron.
Then there are those who recognize opportunities to support the arts that contribute to bringing peace to the world. Michelle and Dan Beck are two such people.
Last year, while attending the annual Grapes for Good fundraising event presented by the Prescott Frontier Rotary Club, Michelle was taken by the beauty of a Dale Chihulyinspired glass sculpture.
The sculpture created by local artist Robert Wertz was one of the featured DIY silent auction items. As the winning bidder, Michelle secured the opportunity to create a similar sculpture.
For the last several years, Prescott art collectors have been able to acquire unique glass sculptures for a fraction of the cost. This is due to Robert’s generous donations of his artwork to support the Prescott
Frontier Rotary Club’s peace-building programs.
A Piece of Art for the Art of Peace is a fundraising concept developed by Robert that provides financial support for local and international peacebuilding programs. Art of Peace examples are at Yavapai College, Prescott and Bradshaw Mountain High School Interact Peace Pole projects. (Interact Clubs are an extension of Rotary at our local high schools.)
Robert shared the idea of creating a Peace Pole with the Interact Clubs while discussing a peace related scholarship essay sponsored by his Rotary Club. The Interactors enthusiastically embraced the opportunity to design and build their project under Robert’s supervision. Through the generous support of the Frontier Rotary Charitable Fund, the students have created Peace Poles. They will be dedicated on Sept. 21
in conjunction with the International Day of Peace. Another opportunity to create your own glass sculpture will be available during the 18th annual Grapes for Good fundraiser scheduled 5 to 8 p.m., Sept. 29, at the Watters Garden Center.
Don’t miss out on this opportunity as Robert’s supplies are dwindling. I am proud to be the auctioneer again this year for the Grapes for Good event. I hope to see you there.
AUGUST 3
Mat Pilates Class to Benefit PASS Women’s Shelter
Lessons by Lexe: Dance Studio 10:30 a.m. (open to the public) www.facebook.com/clubpilatesprescott/events
Monthly Watson Woods Bird Walk Watson Woods Riparian Preserve 7:30 a.m. www.prescottaudubon.org
Nature Niños - Free Family Nature Program
Upper Goldwater Lake 10 a.m. - noon www.facebook.com/natureninosprescott
AUGUST 17
Pilates Mat Class & Mimosas Founding Fathers Collective 10 a.m. (open to the public) www.facebook.com/clubpilatesprescott/events
AUGUST 31
Wellness & Wine Hassayampa Inn www.facebook.com/clubpilatesprescott/events
YMCA Aquatics Center & Gymnastics (lap swim, family swim & group or private/semiprivate lessons available) www.prescottymca.org
Dance & Fitness Classes at Elks Theatre www.prescottymca.org
Prescott Farmers Market
Saturdays 7:30 a.m. - noon
Dignity Health/YRMC Parking Lot www.prescottfarmersmarket.org
Garden Classes
Watters Garden Center Saturdays 9:30 a.m.
www.wattersgardencenter.com/classes
by Valerie Demetros
Sleep is an essential part of our lives and for many couples, sharing a bed is an important way to connect and bond. But for some couples, snoring and sleep apnea can lead to an unwanted sleep divorce — the decision to sleep in separate rooms.
While it may seem like a harmless solution to get a good night’s sleep, it can seriously affect the relationship, especially if one person doesn’t like the new arrangement. Sleeping separately can lead to separation and intimacy issues, which can harm the partnership.
The American Academy of Sleep Medicine found that more than a third of American couples reported occasionally or regularly sleeping in separate rooms to accommodate a bed partner.
One of the most common reasons for
disruptive snoring and consequent sleep divorce is obstructive sleep apnea (OSA). Sleep apnea is a sleep disorder where breathing repeatedly stops and starts while sleeping. This affects the quality of sleep but also leads to various health issues including heart disease, stroke and diabetes.
When one partner has sleep apnea, the other loses sleep due to loud snoring and frequent awakenings. This can lead to frustration and drive a wedge between partners.
Fortunately, sleep apnea is a treatable condition.
If you or your partner is experiencing loud snoring, choking or gasping during sleep as well as daytime sleepiness, it’s important to see a doctor. A sleep study can diagnose sleep apnea and determine treatment, either at home or in a clinic.
Once diagnosed with sleep apnea, there are a
few treatments that can make a difference. The CPAP machine (Continuous Positive Airway Pressure) is a mask that delivers a continuous flow of air to keep the airways open during sleep.
There also are custommade oral appliances that reposition the jaw and tongue to prevent airway blockage. In severe cases, surgery may be recommended to remove excess tissue or correct structural issues.
Your first steps may be to lose weight, use OTC nasal air strips, avoid alcohol and sedatives and change sleep positions. It might be all you need.
A sleep divorce caused by snoring and sleep apnea can strain even the best relationships. It’s vital to recognize the signs, seek help and follow treatments.
Then you can ditch the sleep divorce and rekindle the romance.
by Heather Burgoyne, Owner, Soar Pilates
Your body is starting to produce a hormone called relaxin to loosen the muscles, joints and ligaments in your pelvis to support labor and delivery.
So now is a great opportunity to start thinking about ways to open up and restore your body to prepare for birth and a little less about the intensity of your workout. You may be feeling signs of fatigue again and perhaps have shortness of breath as you are growing at a high speed, and the size of your baby is starting to put pressure on some of your vital organs.
Along with your baby’s (and belly’s!) growth and the relaxin in the body,
you may notice your balance is a bit off. This doesn’t mean you need to be worried about movement, it just means you need to take time with the various exercises and start to think of wider stances so you have a broader base of support.
Those wider stances also are what you are being taught in your birthing classes, so it is a great time to get comfortable and practice them.
Give your back and chest some extra attention to counteract the added weight in the
front so you can feel your best and avoid upper back pain and strain. This also will help for postpartum as you’ll likely continue that forward rounding pattern a lot with feeding, carrying, cuddling and kissing your baby.
Be sure to include some light upper body arm workouts to get yourself ready to not only carry baby but all of the things that go with them — heavy car seats, diaper bags, potential older siblings and who knows what. Trust me and all the other mom’s out there,
you’ll start to feel like an octopus in no time.
All kidding aside, you are about to welcome a beautiful little being into your life. Take this time to be gentle with yourself and focus on your breath and the beauty of what is about to come. It truly is a blessing.
In the next issue we’ll touch briefly on postpartum and how you can gently start introducing exercises back into your routine with a little one by your side.
Reducing eye strain and fatigue is important, especially for those who spend a lot of time in front of screens.
Here are some eye exercises and relaxation methods believed to help reduce or prevent the symptoms of digital eye strain. Note that there is no scientific evidence that these can improve blurred vision due to conditions like astigmatism or myopia or diseases like glaucoma or macular degeneration.
EYE EXERCISES
1. PALMING
* Rub your palms together to generate warmth.
* Close your eyes and place your warm palms over them without applying pressure.
* Relax and take deep breaths for 1-2 minutes.
* Repeat several times a day.
2. EYE ROLLING
* Sit comfortably and close your eyes.
* Slowly roll your eyes in a circular motion: clockwise for a few seconds, then counterclockwise.
* Repeat 5-10 times in each direction.
3. FOCUS SHIFTING
* Hold your thumb about 10 inches from your face and focus on it for 15 seconds.
* Shift your focus to an object about 1020 feet away for another 15 seconds.
* Repeat this process 10 times.
4. FIGURE EIGHT
* Imagine a large figure eight about 10 feet in front of you.
* Trace the figure eight with your eyes slowly, without moving your head.
* Do this for 30 seconds, then switch directions.
5. BLINKING
* Blink quickly 1015 times.
* Close your eyes and relax for 20 seconds.
* Repeat this exercise several times a day to keep your eyes moist and reduce strain.
RELAXATION METHODS
1. THE 20-20-20 RULE
* Every 20 minutes, take a 20-second break.
* Look at something 20 feet away.
* This helps to reduce eye strain from prolonged screen time.
2. EYE MASSAGE
* Close your eyes and gently massage your eyelids in a circular motion with your fingertips.
* Massage for about 1-2 minutes.
* This can help improve blood circulation and relax the eye muscles.
3. WARM COMPRESS
* Soak a clean cloth in warm water.
* Close your eyes and place the warm cloth over them for 1-2 minutes.
* Repeat several times to relieve eye strain and dryness.
4. YOGIC EYE RELAXATION (TRATAKA)
* Sit comfortably and focus on a small object or candle flame placed at eye level.
* Keep your gaze steady without blinking for as long as possible.
* Close your eyes and visualize the object.
5. PROPER LIGHTING AND SCREEN POSITION
* Ensure your workspace is welllit to reduce glare and strain.
* Position your screen at eye level and about 20-24 inches from your eyes.
* Adjust screen brightness and contrast for comfort.
Other measures you can take include staying hydrated, using artificial tears and taking a break from looking at the screen every hour.
by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly
Ocular melanoma, though rare, is a serious form of eye cancer that develops in the melanin-producing cells of the eye. All causes aren’t fully understood however, exposure to ultraviolet (UV) radiation is considered a significant risk factor.
This makes eye protection crucial when spending time outdoors. In the context of ocular melanoma prevention, the role of polarized glasses is multifaceted:
Polarized lenses block harmful UV rays from reaching the eyes by shielding against glares reaching the eyes from reflection off of water, snow and pavement. This enhances comfort, prevents squinting and creates fewer wrinkles (NICE!).
But most importantly, these lenses prevent damage to the surface of the eye tissue that contributes to various eye conditions such as cataracts, photokeratitis (similar to sunburn of the eyes) and increased risk of ocular melanoma.
While polarized glasses are instrumental in UV protection, they should be worn in conjunction with other preventive measures such as wearing broadbrimmed hats and seeking shade during peak sunlight hours.
Regular eye exams also are essential for early detection of any potential eye abnormalities.
While these are known factors, some people still prefer nonpolarized eyewear for various reasons. Some of these include:
There may be interference with LCD screens like the car dashboards and some mobile phones. This is because the polarized filters can block certain light waves causing a distorted or darkened view of these screens.
They can also make it difficult to see certain patterns or textures especially on water or shiny surfaces.
Rarely there may be a complaint that polarized lenses induce motion sickness. This may be due to the way polarized light interacts with visual perception, leading to a sense of imbalance or unease.
Ultimately, sunglasses are a matter of personal preference.
It is important for individuals to consider their daily activities and determine if glare reduction and
enhanced UV protection benefits align with their needs and lifestyle and daily activities. Choosing the right pair can significantly enhance comfort and eye health, particularly in environments with high sun exposure or reflective surfaces.
Everyone experiences some kind of anxiety sometime in their lives. It’s important to experience anxiety because it helps you recognize and respond to danger and motivates you to complete tasks.
But some anxiety can become excessive and overwhelming and can lead to significant difficulty functioning. And when it comes to children, it’s difficult to know how to react when they become anxious. We just want them to feel better.
Some signs of anxiety in kids include fatigue, changes in sleep habits (too much or too little), irritability, difficulties concentrating, low self-esteem and decreased grades.
The most common physical symptoms are stomachaches and headaches but also include rapid breathing, restlessness, trembling and chest tightness.
For many children, anxiety can develop as a paired association.
For instance, a child experiences a panic attack for the first time at school because of an upcoming test. But because it happened in school his
brain associates school with intense anxiety. If another one happens at school, this only reinforces the fear. Now, when he goes to school or even thinks about school, it triggers anxiety.
When a child gets upset in an uncomfortable situation, our first instinct may be to remove them from the situation. Instead, let them know they’re all right, even if they’re scared. The best way to help kids overcome anxiety is to teach them to deal with it as it comes up.
Deep breathing is a great tool to calm down, refocus and think clearer.
Encourage your child to take deep breaths slowly in through the nose, then exhale slowly through the mouth and repeat. Make it fun by pretending to smell a flower, then blowing out a row of birthday candles.
Consider role playing if the fear surrounds a specific situation. This could mean practicing ordering at a restaurant,
raising a hand in class or calling a friend.
Remember, these fears are genuine. Don’t minimize their experiences or tell them to “Get over it,” or “Suck it up.” It may be healthy to face anxiety head on, but meeting children with empathy, compassion and kindness is essential.
You know your child best, and you will know whether preparing them for a situation or distracting them will best ease their anxiety.
Talk with the child about what might happen if their fears actually came true. What would they do? Having a plan may calm anxiety by knowing the outcome.
Finally, model healthy ways of handling anxiety yourself. If they see that others get anxious and manage to handle it, this may make it easier for them. And seek out professional help if you need to — your goal is a happy, healthy childhood.
submitted by Dignity Health Yavapai Regional Medical Center
Yavapai Regional Medical Center
(YRMC) has expanded its Virtually Integrated Care (VIC) program to its east campus, revolutionizing patient care and nursing efficiency.
Unique to the Dignity Health/CommonSpirit Health system, VIC represents an advancement in patient care, seamlessly integrating a remote, professional registered nurse with each patient’s bedside Care Team through high-
definition camera, video screen and two-way audio.
With a simple tap of the screen in their room, patients and their families can instantly connect with a VIC nurse, offering a significant enhancement to the patient experience.
The VIC system supports bedside nurses by assisting with a broad range of critical tasks including charting, discharges, patient education and dialogue, improving hospital efficiency and allowing bedside nurses to focus more
on direct patient care.
“ We are excited to bring Virtually Integrated Care to our East Campus,” says Tracey McCollum, Chief Nursing Officer of YRMC. “Our patients’ wellbeing and satisfaction are our top priorities. VIC not only enriches the patient experience but also streamlines nursing workflows, ensuring that our patients receive the highest level of care.”
Having already demonstrated its effectiveness at the YRMC West Campus,
the VIC program is set to provide the same level of exceptional care and efficiency at the East Campus.
VIC’s approach marks a new era in nursing, enhancing the overall health care experience for patients, their families and health care providers. As part of the Dignity Health/CommonSpirit Health system, YRMC remains at the forefront of medical advancements, continually seeking ways to improve patient care and hospital operations.
Life is hectic, that’s a fact. One of the best ways to ensure you’re facing each day with a clear mind is by getting a good night’s sleep.
One remedy for sleeping well is a simple bath before bed. Soaking in a hot bath raises your temperature then a rapid cool-down period follows and causes you to feel sleepy. The best time for your bath is about 90 minutes before bed.
Boost the therapeutic power of a hot bath by adding aromatic essential oils, soothing herbs and mineral salts.
Lavender essential oil provides a powerful
antioxidant with calming properties.
In a mixing bowl, add 8 to 10 drops of lavender essential oil, 2 tablespoons jojoba oil, 1 cup powered dry milk, 1 cup Epsom salts, ¼ cup baking soda and ¼ cup dried lavender flowers. Store in an airtight container and when ready, add ½ cup to the water and let soak while filling the tub.
Sea salt has healthenhancing minerals and therapeutic properties and Epsom salt (magnesium
sulfate) acts as natural skin softener and muscle relaxant.
In a mixing bowl, add 15 to 30 drops of essential oil (your choice) and 16 ounces of sea salt or Epsom salt and mix well. Store in a glass jar. When you’re ready for your bath, add ½ cup to your bath.
Oatmeal baths are relaxing and a great way to soothe and pamper your skin.
In a bowl, mix 1 cup of oatmeal (ground fine), ½ cup Epsom salts, 2
tablespoons baking soda and 10 drops of your favorite essential oil. Mix well and add ½ cup to your bath.
The scent of roses is soothing while the milk and oats soothe your skin.
In a food processor add 1 cup milk, 1 cup rolled oats, 1 cup dried rose petals, ¾ cup sea salt and 10 drops of rose oil. Combine in processor and add ½ cup to the running bath. Store the rest in a container.
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
Technological advancements in aesthetic treatments have opened up exciting possibilities for achieving youthful, radiant skin. One such breakthrough is Morpheus8, a treatment combining microneedling and radiofrequency energy to remodel and rejuvenate the skin.
Morpheus8 stands out in aesthetic treatments because of its innovative approach and impressive results:
* Non Surgical and Minimally Invasive: Morpheus8 offers considerable skin regeneration without the use of invasive surgical treatments. The treatment uses microneedling combined with radiofrequency energy to stimulate the skin’s natural healing processes.
* Stimulates Collagen Production: Collagen, a crucial protein that provides skin structure and elasticity, slows down with age, leading to sagging and wrinkles. Morpheus8 effectively
stimulates the production of collagen and elastin, resulting in firmer, tighter and more youthful-looking skin.
* Versatile Application Areas: Morpheus8 isn’t restricted to the face. It can be applied to several areas of the body, which include the neck, chest, arms, abdomen and thighs. This adaptability enables complete skin regeneration, making it an ideal alternative for those wishing to address different areas with a single treatment technique.
* Minimal Downtime: Most patients have moderate redness and swelling, akin to a sunburn, which typically disappears after a few days.
* Suitable for All Skin Types: Morpheus8 is safe and effective for all skin types and skin tones.
* Long-Lasting Results: The collagen remodeling process continues to enhance the skin over several months. Patients often see improvements
in skin texture and tone within a few weeks, with results that can last up to a year or more.
* Enhances Overall Skin Tightening: The dual-action approach targets both superficial and deeper layers of the skin, ensuring a more significant and lasting tightening effect compared to other nonsurgical treatments.
* Effective for Acne Scars and Stretch Marks: Morpheus8 helps to smooth out acne scars and stretch marks by promoting collagen formation and reconstructing the skin. This results in more transparent, more even-toned skin.
As always, consult with a licensed provider to ensure this would be beneficial for you.
Depression
Life Adjustments & Changes
Post
Unresolved
Mindfulness
—Alexander Den Heijer
The National Institutes of Health found over 60 million Americans experience heartburn at least once a month. Further research shows some adults deal with it on a daily basis, which is why heartburn relief is a hot topic.
Heartburn (acid reflux) is triggered when stomach acid backs up into the esophagus and feels like someone set the inside of your chest on fire and it’s working its way up.
If you experience acid reflux more than twice a week, you may have gastroesophageal reflux disease (GERD). In this case, heartburn is one of many symptoms, along with coughing and chest pain.
GERD is typically treated with overthe-counter (OTC) medications like antacids. In severe cases, prescription medications are needed
to prevent damage to the esophagus.
But natural remedies and lifestyle changes may be another way to go.
Keep a diary — write down what you eat, when you eat and when the heartburn occurs to pinpoint triggers. Triggers can include tomatoes, fried food, citrus, soda, caffeine, chocolate, garlic, onions and alcohol.
Stop eating two or three hours before bedtime so your stomach can empty before you lie down. Take a walk.
Skip the glass of milk — it may actually stimulate the stomach to produce more acid — and reach, instead, for a stick of gum.
This stimulates saliva, which is an acid buffer. Plus, chewing gum makes you swallow more often and that drives those pesky acids back out of your esophagus. Choose a non-mint gum since mint can be a trigger.
A lthough heartburn can happen to anyone, it seems more widespread in overweight adults. Lose weight by eating smaller meals, which reduces calories and puts less pressure on your stomach, preventing the backflow of stomach acids.
If you smoke and have heartburn, help yourself by quitting. Smoking damages the lower
esophageal sphincter (LES), which is responsible for preventing stomach acids from backing up. GERD or acid reflux also may even be triggered by stress. Find a relaxation practice like yoga, deep breathing or meditation for relief.
For quick relief, pop a few calcium carbonate tablets like Tums and drink some water. If you find it happening more frequently, you may want to consult your physician.
If you’re looking to improve your lung health, exercise can make a big difference. But what you eat also can have an impact. For those with COPD, asthma and other lung-related difficulties, every little improvement can make a world of difference.
There are a few foods you can add to your diet that may boost your lung function. Here are a few.
Beets and beet greens are rich in nitrates, which help relax blood vessels, reduce blood pressure and optimize oxygen uptake.
Beetroot supplements improve physical performance and lung function in people with lung conditions like COPD and pulmonary hypertension. Beet greens are packed with magnesium, potassium, vitamin C and carotenoid antioxidants, which are essential to lung health.
Apples are associated with a slower decline in lung function in exsmokers. Eating apples is linked to lower risk of asthma and lung cancer, possibly due to the antioxidants in apples, including flavonoids and vitamin C.
Tomatoes are among the richest dietary sources of lycopene, a carotenoid antioxidant associated with improved lung health. Studies show eating tomato products reduces airway inflammation in people with asthma and improves lung function in people with COPD.
A 2019 study found tomato intake associated with a slower decline in lung function in ex-smokers.
Blueberries are loaded with nutrients, taste great and are a rich source of anthocyanins —powerful pigments that protect lung tissue from oxidative damage.
Edamame contains compounds called isoflavones, which are associated with a reduced risk of COPD. Isoflavone intake is associated with better lung function and reduced shortness of breath.
Oysters are loaded with nutrients essential to lung health, including zinc, selenium, B vitamins and copper. Studies show people with high blood levels of selenium and copper have greater lung function, compared with those with lower levels.
Although smoking depletes certain B vitamins, including B12, oysters are an excellent source of B12 and zinc.
Coffee boosts your energy, but the caffeine and antioxidants can help protect your lungs.
Caffeine acts as a vasodilator, helping open blood vessels and reduce symptoms of asthma.
Cocoa products like dark chocolate are high in flavonoid antioxidants and contain theobromine, which helps relax airways.
Just another reason to include a piece of dark chocolate to your diet each day.
by Vickie Johnston, Owner and Founder, H2O Health
Most people do not realize how powerful their emotions are. They also do not understand how significantly our emotions impact our body.
Emotional responses affect us by creating chemical reactions. You can program and physically change your brain by elevating your emotions. This is not just about positive thinking. Positive thinking, while powerful, does not come close to the level of what we will be talking about.
Many people feel like pain, the past and trauma are imprinted in our brains. Some things are hard to get over, hard to forget, and there are reasons for this. This is because we rehearse it, we nurse it and we curse it.
This is what imprinted the memory into your brain in the first place. The sooner you let that go and overwrite those thoughts with powerful positive thoughts and emotions, the sooner the negatives and traumas will become the past and will fade away to the point where you will
eventually overcome them, and possibly even forget about them.
Every time you think about those things, the brain draws a new picture. The brain sees and pictures and understands what it sees. The brain doesn’t know the past from the present. This is why it is so important to change the way you think about the past.
A s soon as you start thinking about the past, the
brain goes right back there because it’s recorded the pictures. It is an operating system like no other. As you start to understand how you can unlock your brain’s power and potential, you will see what a powerful tool you have in your arsenal against diseases, trauma and past pain.
Science has proven that our genes are impacted by emotions.
Our genes play a vital role in neurogenesis, cell
repair, and protect the body against not only emotional influences but physical invaders such as viruses and bacteria. When the body can regulate stem cells and cellular structures, it combats oxidative stress, disorders, diseases and even cancers.
Emotions run our nervous system, and it’s where all the power is to reshape your genes, completely impacting overall well-being and health.
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by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
Frustrated and lacking inspiration for family dinners? Seafood can be a fantastic addition to your menu by bringing refreshing ways to enjoy light, but delicious meals packed with flavor.
Seafood can be purchased fresh, frozen, smoked, cured, tinned or pouched, as hot dogs, bacon, sausage and burgers. Among the light, delicate fish with a milder flavor, we can list sea bass,
cod, pollock, yellowfin tuna and halibut. For those who prefer a richer taste, the options include herring, salmon, sardines, trout and albacore tuna.
A s far as cooking, seafood stands toe-to-toe with other meats, as you can: Grill over high heat after brushing with oil covered with herbs and citrus. This method works best for firmer fish such as mahi-mahi, salmon, swordfish or tuna.
Steam or poach by gently cooking fillets in simmering stock or sauce. This usually works best for lean, mild-flavored with tender flesh fish such as cod, halibut or pollock.
Broil with skin side up or roasting/baking thawed or frozen fillets of mediumfat fish such as salmon and swordfish at 400°. Pan sear skin side down until crisp; then flipping happens to be a terrific way to add flavor and
keep the meat moist. This method works well for skin-on or skinless fillets.
En papillote by enclosing seasoned fillets of skin-on fillets or small whole fish in parchment, then gently roasting it in the oven.
A rule of thumb for cooking seafood is the 10-minute rule; cook fish on medium heat for 10 minutes per inch. This translates to cooking a thin fish like sole for 4 to 5 minutes, while cooking a thicker fish like salmon for 15 to 20 minutes.
Also, seafood is the only meat that can be consumed without being cooked first, for instance when you eat sushi. You can also buy precooked frozen fish that only needs to be warmed up or canned varieties to be used in salads or sandwiches.
Seafood pairs well with the following herbs and spices: Basil, bay leaf, chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms (fresh), paprika, pepper, tarragon, tomato and turmeric.
Experiment with various flavor profiles to develop new family favorites.
A picnic is not something crazy or new, but if you add stargazing into the mix it becomes even better.
Stargazing can help you build beautiful memories while having a fun in the cool of the evening with family.
The best time to stargaze is during a new moon or a thin crescent moon — a full moon can be a significant source of light pollution.
You’ll want the sun to be 18 degrees below the horizon, typically about 1½ hours after sunset. Most experts say the best time is after midnight.
Luckily, Prescott (particularly Prescott National Forest) is a recognized dark sky
location for stargazing and astronomy activities. These are certified places with effective policies to reduce light pollution. (Flagstaff was named the first International Dark Sky City in 2001.) This makes it one of the best places without light interference.
In the Prescott National Forest, head to Wekuvde Picnic Site in the Granite Basin Recreation Area. It’s close to Granite Basin Lake and numerous nonmotorized trails. The forest also allows boondocking, which means you can get away from campsites and into as much darkness as possible for better viewing.
Bring a telescope or binoculars, a star chart (on an app), warm clothing for chill nights, lanterns and even mats to lie on and watch the sky. Study the stars, constellations, meteor showers and how to use the app beforehand.
For the picnic, bring snacks that will last since you’ll be out late and lots of water — you’re still in the desert. And of course warm tea, hot chocolate or a flask of whiskey to ward off the chill.
Throughout the summer, find a clear night and you’ll
see Orion, Ursa Major and Cassiopeia and more. This year you’re in luck — the Perseid meteor shower will peak the night of Aug. 12 and just before dawn Aug.13. Though the moon will be 50% illuminated during the Perseid’s peak, it sets around midnight so you’ll have dark skies until dawn — perfect.
According to NASA, you can expect to see up to 100 meteors per hour during the Perseid’s peak. For more info visit www.space.com/32868perseid-meteorshower-guide.html. Happy gazing.
by Blake Herzog
We face potential threats to our vision over the course of our lives, whether it’s from injury, overuse of electronic screens or cataracts, macular degeneration or other disorders related to aging.
Build a solid foundation for visual health by integrating the right vitamins and minerals into your diet.
This nutrient is an essential building block for photoreceptors, or lightsensing cells, that line the retina at the back of the eye. Known as “rods” and “cones,” they make color and low-light vision possible.
The nutrient is found in leafy green vegetables like spinach and kale and in carrots, red peppers, pumpkins and other vegetables rich in carotenoids, a pigment
that can be converted into vitamin A. It’s present in dairy, eggs and organ meat; be cautious about portion size.
These antioxidants usually occur together and are concentrated in one carotenoid that creates a yellow pigment, xanthophyll. They are important for protecting eyes from UV rays.
Xanthophyll is concentrated in the macula at the center of the retina and consumption of lutein and zeaxanthin has been linked to prevention or slowed progression of age-related macular degeneration. They are concentrated in spinach, kale, Swiss chard, broccoli and peas, as well as egg yolks.
VITAMIN C
Concentrations of this
nutrient and antioxidant are higher in the fluid that fills much of the eye, known as the aqueous humor, than any other fluid within the body. This fluid maintains eye pressure and bring nutrients to the cornea and lens.
Observational studies suggest diets with at least an adequate amount of vitamin C could reduce the risk of cataracts. It’s found in guavas, citrus, broccoli, Brussels sprouts, peppers, strawberries and kiwi.
OMEGA-3
Two of these acids are abundant in the eye. DHA is crucial in eye and brain development and is found in the retina, where it maintains the shape and function of photoreceptors.
DHA and EPA consumption may reduce dry-eye symptoms and reduce the risk of diabetic retinopathy.
“Everything that is made beautiful and fair and lovely is made for the eye of one who sees.”
by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki and Nutrition
In today’s bustling world, where we are constantly bombarded by pollutants and stress, the simple act of breathing has profound implications for our health, particularly for our lungs and eyes. Breathing is more than just a necessity; it’s a gateway to improved well-being and vitality.
LUNGS: THE GUARDIANS OF OUR VITALITY
Our lungs are responsible for supplying oxygen to every cell in our bodies. Clean, deep breathing helps keep our lungs functioning optimally. Yet, we often take shallow breaths, especially when stressed. This limits oxygen intake and fails to expel toxins efficiently. Engaging in deep breathing exercises, such as diaphragmatic or belly breathing, can significantly enhance lung capacity and function. Also drinking herbal teas
for respiratory health like mullein can be of benefit.
EYES: WINDOWS TO OUR WORLD
Our eyes are directly affected by the quality of the air we breathe. Pollutants can cause dry-eye syndrome, irritation and even exacerbate conditions like conjunctivitis and macular degeneration. The connection between lung health and eye health is surprisingly intimate, with respiratory issues often manifesting as ocular problems.
Improving air quality in our living spaces makes a big difference. Using air purifiers, keeping plants that filter toxins and maintaining proper ventilation can reduce the airborne irritants that harm our eyes. Also reiki done on the eyes and face improves eye health and helps with allergies and respiratory issues.
Techniques like yoga and meditation encourage deep, controlled breathing that not only benefits our lungs but also reduces stress. Stress reduction through mindful breathing lowers the risk of inflammation and improves overall ocular health.
To “breathe easier” is to
embrace a lifestyle that nurtures both our lungs and our eyes. By prioritizing clean air, practicing deep breathing and maintaining a mindful approach to our breath, we pave the way for a healthier, clearer and more vibrant life. So take a deep breath, open your eyes and embrace the world with renewed vitality and clarity.
May All Beings Benefit
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!
TACO GROUND BEEF
1 lb Ground beef
1 sm Yellow onion
1 tbs Avocado oil
1 packet Taco seasoning
1 tsp Cumin
1 tsp Salt
1 tsp Pepper
BURRITO BOWL
½ cup Frozen corn
½ cup Cooked black beans
1 lg Avocado
1 lg Jalapeño
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
Protein helps keep muscles healthy, including respiratory muscles. Research has shown an association between high protein diets and good lung function. This delicious meal has over 30g of protein per serving!
1 tbs Fresh cilantro
2 Limes
Salt and pepper to taste
BASE
Rice or greens
1
Heat 1 tablespoon avocado oil in large frying pan on medium-high.
2Finely dice onion and add to pan. Sauté until onions soften (1 to 2 minutes), then add ground beef. Brown beef, strain fat, then add cumin, salt and pepper.
3Mix one taco seasoning packet with ½ cup water, then add to pan with beef, stirring to combine. Remove from heat and set aside.
4For toppings, heat a small frying pan (use nonstick or a scant amount of
avocado oil to avoid sticking) to medium-high to grill jalapeño. Slice jalapeño into thin slices, sauté lightly in pan (1 to 2 minutes) then set aside.
5Black beans and corn can be heated in the same pan or in the microwave (1 to 2 minutes).
6To assemble taco bowl, start with a base of rice or greens, add beef, black beans, corn and jalapeños. Garnish with sliced avocado, fresh chopped cilantro, limes and salt and pepper to taste.
Serves 3 | Time to Table 20 mins
This three-component meal with the considerable cooking time will be well worth your effort!
Pork belly is an excellent source of zinc, which is vital for immune health and may reduce susceptibility to respiratory infections. Brussels sprouts contain antioxidants and vitamins C and E, which may help improve lung health by reducing inflammation.
FOR THE PORK BELLY
1 1/2 lbs Pork belly, skin on
2 tsp Sea salt
1 tsp Black pepper
1 tsp Smoked paprika
1 tsp Cumin, ground
FOR THE SPICED BRUSSELS SPROUTS
1 lb Brussels sprouts, halved
2 tbs Olive oil
1 tsp Smoked paprika
1 tsp Cumin, ground
1 tsp Turmeric powder
1 tsp Garlic powder
Salt and pepper to taste
FOR THE GARLIC AIOLI
1/2 cup Mayonnaise
2 cloves Garlic, finely minced
1 tbs Lemon juice
1 tsp Dijon mustard
Salt and pepper to taste
1
Preheat your oven to 450°. Score the skin of the pork belly in a crosshatch pattern. Rub sea salt, black pepper, smoked paprika and ground cumin all over the pork.
2 Place the pork belly on a roasting rack over a baking tray. Roast for 25 to 30 minutes until the skin is crispy.
3 Lower the oven temperature to 325°. Continue to cook for another 1 1/2 hours until the meat is tender and cooked through. Let the pork rest for 10 minutes before slicing.
4
In a large bowl, toss Brussels sprouts with olive oil, smoked paprika, cumin, turmeric, garlic powder, salt and pepper until evenly coated.
5Spread the seasoned Brussels sprouts on a baking sheet lined with parchment paper. Roast in the oven (still at 325°) for 25 to 30 minutes until crispy and golden, stirring halfway through
6In a small bowl, whisk together mayonnaise, minced garlic, lemon juice, Dijon mustard, salt and pepper until smooth. Adjust seasoning as needed and refrigerate until ready to serve.
Serves 4 | Time to Table 2 hrs 20 mins
1 lb Shrimp, peeled and deveined
1 tbs Coconut oil
1 Onion, sliced
2 cloves Garlic, minced
1 tbs Ginger, grated
1 tsp Turmeric, ground
1 Bell pepper, sliced
1 cup Baby corn
1 cup Carrots, crinkle-cut
1 cup Broccoli florets
1 cup Snow peas
1 head Bok choy, chopped
2 tbs Coconut aminos (or tamari for non-Whole30)
Sea salt and black pepper to taste
1Heat coconut oil in a pan over medium-high heat
2Add onion, garlic, ginger and turmeric, and sauté until fragrant.
3Add shrimp, and stirfry for a few minutes until they turn pink.
5Add bok choy and coconut aminos, and stir-fry until all vegetables are tender.
6Season with salt and pepper before serving.
4Add bell pepper, baby corn, crinkle-cut carrots, broccoli and snow peas, and stir-fry for a few minutes until they begin to soften.
Serves 4 | Time to Table 30 mins
Shrimp provides lean protein and is a source of selenium and iodine, which can support thyroid health. The addition of colorful vegetables provides a wide range of vitamins, minerals and antioxidants that help reduce inflammation and support lung function. Turmeric and ginger are also anti-inflammatory.
When getting everyone up in the morning, a tasty, hearty breakfast is the easiest way to send everyone off on the right foot. Eggs are rich in lutein and zeaxanthin, while tomatoes provide vitamin C. Together, these nutrients support retinal health and protect against oxidative stress.
8 Eggs, beaten 4 Tomatoes, diced
8 tbs Cheese of your choice, shredded
Whole-grain tortilla 4 tsp Olive oil
Salt and pepper to taste
Serves 4 | Time to Table 25 mins FAMILY FRIENDLY
1Heat olive oil in a skillet over medium heat.
2Pour in beaten eggs with salt and pepper and scramble gently until cooked through.
3On the tortilla, layer scrambled eggs, diced tomato and shredded cheese
4Roll up the tortilla, cut in half and serve warm.
2 cups Almond milk, unsweetened
1 tsp Vanilla extract
½ cup Chia seeds
3 tbs Honey or maple syrup
½ cups Blueberries (fresh or frozen)
Fresh mint leaves for garnish (optional)
Your vision is worth every ounce of protection that you can give it, so try this refreshing pudding to get a clear view this summer.
1
In a mixing bowl, whisk together almond milk, vanilla extract and honey or maple syrup until well combined.
2Add chia seeds to the mixture and stir thoroughly.
3Cover the bowl and refrigerate for at least 3 hours or overnight. Stir the mixture once after an
hour to prevent clumping.
4After the pudding has set, layer it into serving cups or bowls with blueberries. If desired, you can lightly mash some blueberries to create a compote-like layer.
5Garnish with fresh mint leaves if using. Serve chilled.
Serves 4 | Time to Table 3 hrs 10 mins
We know you’ll love all our recipes, so we thought it might make is easier for you to have the ingredients all in one place.
Cut this out of the magazine or screen shot a copy to your smartphone and get busy making delicious and healthy food.
MEAT, SEAFOOD, BEANS
1 lb Ground beef
1½ lbs Pork belly (skin on)
1 lb Shrimp
1½ lbs Cooked black beans
PRODUCE
1 lrg Avocado
1 cup Baby corn
1 Bell pepper
1 head Bok choy
1 cup Broccoli florets
1 lb Brussels sprouts
1 cup Carrots (crinkle-cut)
Fresh cilantro
Fresh mint leaves (optional)
4 Garlic cloves
Ginger
1 large Jalapeño
Lemon juice
2 Limes
2 Onion
1 cup Snow peas
4 Tomatoes
1 Yellow onion
DAIRY & EGGS
2 cups Almond milk (unsweetened)
8 tbs Cheese of your choice for Mexican dish
8 Eggs
BAKERY
4 Whole-grain tortillas
FROZEN
1 cup Blueberries (fresh or frozen)
½ cup Corn, frozen
OILS & CONDIMENTS
Avocado oil
Coconut aminos (or tamari for non-Whole30)
Coconut oil
Dijon mustard
Honey or maple syrup
½ cup Mayonnaise
Olive oil
BAKING & SPICES
½ cup Chia seeds
Ground Cumin
Garlic powder
Pepper
Salt
Sea salt
2 tsp Smoked paprika
1 packet Taco seasoning
Turmeric powder
Vanilla extract
Your guide to Greater Prescott’s medical & wellness professionals.
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
3619 Crossings Dr., Ste. A | 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
R & R Aesthetics
100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866
Skin Lounge By J
8148 E. AZ-69 | Prescott Valley, AZ 86314 www.facebook.com/skinloungebyj 928.515.3006
Skin Restoration Center
720 N. Montezuma, Ste. C Prescott, AZ 86301 www.skinrestorationinprescott.com 928.628.7138
Sola Salons 1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willow-creek-road 402.680.1206
Studio ROX
1957 Commerce Center Cir., Ste. B Prescott, AZ 86301 www.studio-rox.com | 928.351.1555
The Reset Aesthetics and Wellness 1470 W. Gurley St. | Prescott, AZ 86305 www.theresetaesthetics.com | 928.277.8860
Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com | 928.350.5484
Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 86305 www.northernazallergy.wixsite.com/ prescottallergy 928.224.7540
Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104
Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104
Webb Hearing Center 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898
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
Bowen Chiropractic & Wellness Center
794 S. AZ-89 | Chino Valley, AZ 86323 www.bowenchiro.com | 928.636.7682
Brownlie 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
Larson Family Chiropractic 7749 E. Florentine Rd. Ste. B | Prescott, AZ 86314 www.larsonfamilychiropractic.com 928.772.7200
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
Optimal Health and Performance 7411 E. Addis Ave., Ste. B Prescott Valley, AZ 86314 www.prescottoptimalhealth.com 928.853.5520
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 847 Valley St. | Prescott, AZ 86305 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
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.prescottsleepsolutions.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.prescottosc.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.prescottosc.com | 928.778.9770
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.prescottosc.com | 928.778.9770
Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.womenshealthaz.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
Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122
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
Exceptional Community Hospital COMING SOON 4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950
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
Aboost Wellness and Salon
543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111
Elevate IV Bar
8100 E. AZ-69 | Prescott Valley, AZ 86314 www.elevateivbar.com | 928.421.4292
Legendary Total Wellness
8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 623.666.3743
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
A Better You Medspa
154 E. Merritt Ave. | Prescott, AZ 86305 www.abetteryoupv.com | 928.642.7838
A Better You Medspa 2852 N. Navajo Dr. Ste. B | Prescott Valley, AZ 86314 www.abetteryoupv.com | 928.772.0689
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
Arizona Highlands Midwifery
407 E. Sheldon St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656
A Family's Journey
407 E. Sheldon St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602
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
Naturopathic Women's Health & Pediatrics 407 E. Sheldon St. | Prescott, AZ 86301 928.442.7400
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
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
Yavapai Eye Care 7763 E. Florentine Rd. Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393
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.prescottosc.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
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
Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118
Canyon Physical Therapy & Aquatic Rehabilitation
2852 N. Navajo Dr. Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9340
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
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
Arizona Healthcare Freedom
140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com 928.298.3349
Ellen F. Bunch MD PLLC 1456 W. Gurley St. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880
HealthSong: 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
Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085
Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010
Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456
Brooke Miller Coaching, Telehealth Therapy & 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
Mended and Whole Counseling LLC 724 N. Montezuma St., Unit A Prescott, AZ 86301 www.mendedandwholecounseling.com 928.308.3569
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 N. Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5245
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
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
Sleep Apnea Options
815 Gail Gardner Way, Ste. 100 | Prescott, AZ 86305 www.sleepapneaoptions.com | 928.350.8709
Prescott Sleep Solutions
Dana Rockey, DMD
122 N Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925
Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770
Precision Diagnostic Ultrasound
703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640
Precious Creations Mobile Ultrasound Serving Northern Arizona www.preciouscreationsultrasound.com 928.800.1640
Prescott Urology
811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282
HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?
I had two really healthy straightforward home births (pregnancy is NOT an illness), and I felt like everyone should have the choice to birth the way I did; I wanted to support women and families in that.
I’ve been at births in just about every setting from the operating room to outside a yurt and have witnessed hundreds of women birth babies.
WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY?
Exercise is moving my body. In order of preference my favorite way to do that is dancing, then brisk walking outside, followed by stretching (all the things I’ve picked up over a lifetime of sporadic yoga classes, physical therapy, massage therapists, etc.), and some weights help keep me stronger.
WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY, WEEK?
Every morning is 30 minutes of stretching (the aforementioned routine that I’ve curated over a lifetime) and some weights, followed by a hike with the dog. She’s tiny so it’s not a very fast hike, but we make up for it in length and terrain — lots of up and down, some of it steep. When she gets tired, I sometimes carry her, so that adds to my workout!
WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY?
The things I did when my children were growing up was to always have healthy food available; not have unhealthy things in the house. I did a fairly good job.
For most of their growing up years we didn’t own a TV, so they were outside a lot, moving their bodies. We still don’t own a TV. Do we stream movies sometimes? Of course, but it’s not our go-to for leisure.
WHAT IS YOUR FAVORITE HEALTHY SNACK/MEAL?
Peaches and raspberries in Greek yogurt. I love wild caught salmon or roasted chicken with yams, a steamed veggie and a tahini sauce…yum!
WHAT IS YOUR BIGGEST HEALTH/WELLNESS TIP?
Less is more. You can thrive on simple, unprocessed foods. Get plenty of sunshine. Drink water. Turn off your phone after 6 p.m. — you’ll sleep better and your hormones will thank you.
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