Prescott’s new state of the art Hospital & 24/7 ER is coming to your community.
Accepting all commercial insurance plans, Medicare, Medicaid, and Tricare. We honor in-network benefits for emergency services even if we are out-of-network with your plan.
When I am old and grey my step might be slower. I may not hear as well. I may not see as well. I may not feel as well. But... My love will be the same. My devotion will be the same. My appreciation will be the same. My heart and soul are grateful for all that you have done and do... When I am old and grey.
- A poem by Bridget of Linked Souls
AGE WITH GRACE &
Good Health
Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!
Mae West wasn’t kidding when she said: “Getting old isn’t for the faint of heart.” Fortunately, there are many ways to bolster one’s approach to aging, and we’re here to share a few of those.
Our writers and contributors offer suggestions on strength training, keeping your joints lubricated and how to improve balance — falls are the fear.
We offer a step-by-step on the 30-Second Chair Stand Assessment. It helps to establish your levels of strength, balance and flexibility. Practicing it can reinforce all three.
It’s also important to pay attention to one’s emotional health. We offer tips on how to do that. And never underestimate the power of friendships.
We say eat more sweet potatoes. These are a super food filled with antioxidants for your immune system and fiber for your digestion. Consider adopting an older dog because their calmness, predictability and loyalty make them a perfectly easy companion.
For all ages, we outline what yoga stances go with what stage of life and how to prepare for a marathon. And if you’re looking for adventure, check out the historic Sheep’s Bridge over the Verde River (and hunt for the hot springs).
Read on.
Be Well,
Laurie Associate Publisher
EXECUTIVE PUBLISHER
Elaine M. Earle, CPA
ASSOCIATE PUBLISHER
Laurie Fisher
SALES & MARKETING
Laurie Fisher, Vice President of Sales & Marketing
Julie Turetzky, Director of Marketing Services
Christina Lewandowski, Executive Sales & Marketing Assistant
Jennifer Knight, Special Projects Administrator
PRODUCTION & DESIGN
Michele Rodriguez, Creative Director
Christian Kaschmier, Digital Intern
EDITORIAL
Julie Turetzky, Managing Editor
Christia Gibbons, Senior Editor
Blake Herzog, Staff Writer
Valerie Demetros, Staff Writer
OPERATIONS
Bea Lueck, Vice President
Terry Scheib, Delivery Manager
COMMENTS & IDEAS
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Bea Lueck
opinions of the owners or management
LocalHEALTH
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.
Brooke Miller Founder, Brooke Miller Coaching
Brooke Miller started in the mental health field in 2002 and began specializing in coaching in 2012. She blends psychotherapy and life coaching to help clients struggling with stress and anxiety to develop confidence, relationships and work/life balance.
Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.
Dr. Kimberly Crooks
PsyD Therapist
Dr. Kimberly Crooks specializes in helping those who suffer from emotional and behavioral issues in addition to personality disorders and addiction. She uses a person-centered, integrative approach which includes many research-based therapies.
Shelly Crossman DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years. She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.
Ken Lain Owner, Watters Garden Center
Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.
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.
Registered nurses with over two decades of combined mental health experience, Jasmine Baker and Paul Neil grew up in the local area and are passionate about treating mental health. They recently opened WholeMind Healing Pathways, a ketamine clinic in Prescott providing care for depression, anxiety, PTSD, addiction and mood disorders.
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.
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.
Bailey Zygutis Nutritionist and Personal Trainer, The Moore Way Health & Fitness
Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.
Blayne Soriano
Level 2 CrossFit Coach and CrossFit Kids Coach
Blayne Soriano is a Level 2 CrossFit Coach and CrossFit Kids Coach at Redtail CrossFit. She does one-on-one training and helps her clients with meal prep using her PN-L1 nutrition certification. She carries other certifications including Olympic lifting. Photo: Kai York
Loree Walden Marketing Manager, Yavapai Humane Society
Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!
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 with her Club Pilates at Pine Ridge Marketplace.
Wilson
Aymee Wilson, Owner & Founder, Wilson Aesthetics
Aymee Wilson is an RN and aesthetic injector, and owns Wilson Aesthetics. She graduated from Estrella Mountain Community College in 2010 and found a passion for the aesthetic industry and creating a space where patients can be treated with the utmost kindness and respect.
We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.
Aymee
Get Wiser
ABOUT GETTING OLDER
by Valerie Demetros
Too many have searched for the elusive fountain of youth and come up wanting. If only it existed, but accepting yourself as you age and staying healthy works just as well.
Integrating a healthy diet and social life into your routine works wonders. Moreover, taking care of your body can mean the difference between aging well and speeding up the process.
The sit-to-stand test is one indicator of balance, strength and flexibility. It’s simple: Can you sit on the floor cross-legged and rise to a standing position without using your hands, arms or grabbing anything nearby for balance?
Go ahead and try, we’ll wait….
If you made it, good for you. How difficult was it? Can you improve your time?
If you tried and were unsuccessful, or you know you can’t make it, you may need to start slowly. The Centers for Disease Control and Prevention (CDC) recommends the 30-Second Chair Stand Assessment as an alternative.
* Sit on a chair (without arm rests) about 17-inches high.
* Cross your arms and grab the opposite shoulders.
* Keep feet flat on the floor, back straight.
* Using a stopwatch, stand fully then sit back down continuously for 30 seconds. Count how many times you can repeat.
Continuous practice of the chair test can help
improve your health and how many times you can stand from sitting in 30 seconds.
The CDC indicates that below-average scores correlate with increased risk of falls. Here are those scores:
Ages 60-64, it’s less than 14 for men and 12 for women.
For ages 65-69, it’s less than 12 for men and 11 for women.
For ages 70-74, it’s less than 12 for men and 10 for women.
For ages 75-79, it’s less than 11 for men and 10 for women.
For ages 80-84, it’s less than 10 for men and 9 for women.
If you’re exercising and staying healthy, this may seem trivial. But for others, being inactive can affect longevity.
Also, a low score indicates an increased
risk of falls — the leading cause of injury and injury-related death in older adults.
If you or a loved one find either test difficult, aim to improve your score. Strength, balance and flexibility can always be improved. Start moving — Establish a regular exercise program. (Check with your physician if you have been sedentary.)
Get social — Visit family, pick up grandchildren, garden, walk with friends, etc. Find a tai chi class and build leg strength while making friends. Even the chair rise exercise can help improve your score. Practice and improve your number. Getting wise to aging simply means accepting who you are, accepting you will age and accepting the changes. Get active, get social and get busy living.
Finding BlessingsIN GROWING OLDER
by Brooke Miller, Therapist and Holistic Life Coach, Brooke Miller Coaching
Every situation in life has an upside and a downside; getting older is no exception.
Even if we can only see the thin silver lining of a difficult situation, it is worth identifying and focusing on. With age, we come to understand that life is complex, and bad situations can include gifts and even transform into blessings.
Those of us in the 50+ crowd are well aware of the downsides of aging: less energy, wrinkles, aches and pains, expanding waistlines… but what about the upsides?
Below is a handful of blessings that come with age and experience.
Discernment — With experience comes wisdom through the ability of discernment.
Over a lifetime of trials and errors, successes and failures, we have settled on our priorities and we know better what to focus on, what battles to choose and what to let go of. Discernment is knowing what is important in life, and this brings clarity. Clarity guides us in how best to spend our limited time and energy.
Self-awareness — With age comes
knowing ourselves. Having more years on this earth means learning what works for us and doesn’t work; what our requirements and needs are in relationships and in life. Healthy boundaries, self-compassion and communication skills can flow from self-awareness, especially if we invest time in self-reflection and living consciously.
Gratitude — With discernment and self-awareness come appreciation for what we value most in life, including simple joys and small wonders, like spending time with loved ones; listening to birdsong; or engrossing ourselves in a spectacular Arizona sunset. Shifting into an attitude of gratitude is always available.
What we focus on expands, so if we actively look for what is going well and what we are thankful for, we will not only increase our mood and outlook, but we will also crowd out the negative chatter. So be on the lookout for more silver linings — turn it into a daily practice!
AUTUMN COLOR WITH
Ken Lain, Kate & Jeremy Lain-Cespedes, Meghan, Lisa & McKenzie Lain
Celebrate National Women’s
HEALTH & FITNESS DAY
National Women’s Health and Fitness Day falls on Sept. 25 and is a perfect opportunity for women to focus on their well-being.
Here are nine inspiring ways to celebrate this important day:
1. JOIN A GROUP FITNESS CLASS
Participating in a group fitness class can be both motivating and fun. Whether it’s yoga, Zumba or spin class, exercising with others can boost your energy and make fitness feel like a social event.
2. ATTEND A HEALTH SEMINAR
Many community centers and gyms offer seminars on women’s health. Topics may include nutrition, mental health or preventive care. Attending one can provide valuable information and inspiration for maintaining a healthy lifestyle.
3. ORGANIZE A WALK OR RUN
Gather your friends, family or colleagues for a walk or run. This is a great way to get active and raise awareness about women’s health issues. You can even turn it into a charity event to support women’s health organizations.
4. TRY A NEW WORKOUT
Mixing up your exercise routine can keep things exciting and challenge you in new ways. Try something you’ve never done before like Pilates, kickboxing or rock climbing.
5. PREPARE A HEALTHY MEAL
Celebrating health and fitness includes focusing on nutrition. Spend some time preparing a nutritious meal with fresh, whole ingredients. Invite friends over for a healthy dinner party to share your culinary creations.
6. BOOK A HEALTH CHECKUP
Routine health checkups are crucial for early detection and prevention of diseases. Use this day as a reminder to schedule your annual physical, mammogram or any other necessary appointments.
7. PRACTICE MINDFULNESS
Mental health is as important as physical health. Dedicate time to
mindfulness practices such as meditation, deep breathing exercises or journaling to reduce stress and improve mental clarity.
8. JOIN A SPORTS LEAGUE
Engaging in team sports can provide a great workout and a sense of community.
Look for local leagues that offer sports like soccer, basketball or volleyball. It’s a fantastic way to stay fit and make new friends.
9. EDUCATE YOURSELF
Take some time to read up on women’s health topics. Whether it’s a book on nutrition, an article about mental health or a podcast on fitness, educating yourself empowers you to make informed decisions.
TO BE SAFE IMPROVE YOUR BALANCE
Balance is something everyone takes for granted, but the truth is we rely on our balance to perform everyday activities. And as you age, it becomes more and more crucial to your overall health.
If you’ve ever experienced vertigo or been on a ride at an amusement park, you know the uneasy feeling. Fortunately, these are usually temporary. But when your balance is compromised in your daily life, it can have a significant impact.
T he Centers for Disease Control and Prevention reports that one out of three adults age 65 and older falls each year. Between 20% to 30% of these falls lead to injuries. These falls usually happen at home.
WHY BALANCE DECLINES
Muscle mass affects strength and agility and is crucial for balancing. You lose muscle mass beginning in your 30s. Although it isn’t obvious
and can take years to notice, it’s happening. This rate goes faster for those who are inactive. Meaning, regular physical activity can reduce the rate of muscle loss as you age.
Heart disease, diabetes or thyroid problems can also affect balance, and some medications have balance side effects.
HOW TO IMPROVE BALANCE
Fortunately, improving balance is pretty straightforward. Regular core exercise is key; here are simple exercises. Check with your physician before starting if you need to.
1. Stand on your right leg and lift your left knee to hip level, hands on hips. Hold for 5 to 10 seconds. Repeat on the other side. Aim for five reps on each side.
When you can hold for 30 seconds, try standing on a less stable surface like a BOSU ball or couch cushion.
2. Instead of lifting your knee in front, straighten your leg and extend it out to the side while balancing on the opposite leg. Progress as above.
3. Starting on one leg, step the opposite knee up to hip level. Now have someone toss you something light while you catch it. Aim to improve your balance as you catch. Only add this after you successfully perform the moves above.
If you’re feeling stronger and want more of a challenge, try the sit-tostand test detailed in Get Wiser about Getting Older on page 14. This exercise works your core, helping with balance.
Age is a State of Mind
by John Murphy, Founder, Make 100 Healthy
Dad once replied to this phrase by proclaiming, “If you don’t state it ... I don’t mind.”
While this is a funny perspective about growing older, your mindset does reflect how you look at aging.
We live in a time with incredible resources to help us not only grow older, but to grow bolder.
Cellular health is something not many people talk about. It means keeping our cells hydrated, oxygenated and intact. Besides drinking lots of water, exercising and having an active lifestyle, there are advanced therapies like hyperbaric chambers that help our bodies repair themselves with high pressure oxygen.
This treatment gives our bodies 20 times the normal oxygen flow. This allows our blood to replenish its plasma vibrancy, which keeps our cells nourished. (Consult your doctor beforehand.)
The wisest thing to do as we age is to make our health a priority. This is a full balance of
mental, spiritual and physical wellness. Spending time with your loved ones, listening to beautiful music, playing golf or gardening are ways to spend time and effort that’s both rewarding and fulfilling.
Diet is a key component of healthy aging. If you drink soda or energy drinks, you are literally flirting with disaster. Cut down or eliminate sugary drinks, processed foods and anything with high
fructose syrup. This alone will help you stay healthy. One important tool available to stay healthy is free. Daily deep breathing or meditation assists our bodies and mind to reduce stress. Stress leads to inflammation, which accelerates aging. It’s ironic so many people sacrifice their health to make money and than use money to restore their health. It’s much easier to stay healthy and fit than it is
to play catch up later in life. The wisest thing I can share with you about aging well is to be grateful and appreciate the gift to live another day! One day at a time is a good way to approach life.
I live my life with a goal to live to 100 or more, but I know it’s not in my control. That’s why I like to say: “Yesterday is history, tomorrow's a mystery ... so live for today.”
Friendships
HELP YOU LIVE LONGER
“Life is about being with those who bring out the best in you, not the stress in you.”
by Valerie Demetros
It’s a known fact that having friends is good for your health. Building friendships can have significant physical and mental health benefits no matter what your age, but as you age it becomes even more important to your health. More than you may realize.
One study just last year from the University of Michigan found that one in three adults ages 50 to 80 report often feeling isolated from others.
Why worry? Loneliness and social isolation significantly increase the risk of premature death and are associated with a 50% greater risk of dementia, a 29% increased risk of heart disease and a 32% increased risk of stroke.
Those who report feeling alone and isolated also report higher rates of depression, anxiety and suicide. Social isolation also can have a negative effect on the immune system.
Friends lower our stress by adding enjoyment
and support. They encourage us to be active — physically and mentally. Research demonstrates that frequent, pleasant social interactions are associated with better cognitive functioning.
Growing evidence shows that people who are socially connected live longer. For instance, in Japan the average age is 83 — one of the highest in the world. This is attributed in part to the emphasis on daily social and community involvement while keeping physically active.
Unfortunately, some seniors may find it challenging to form new connections.
Friends leave, family has responsibilities, and it’s difficult to reach out.
Still, with a little effort, new friendships are possible.
Look for book clubs or exercise classes in your area. If you have a hobby like photography or painting, take lessons or even offer to teach. Take classes to improve your
health like yoga or tai chi, or just join the local gym.
You can also volunteer at local schools, museums and shelters. You’ll not only meet people but you will be contributing to your community and having fun.
And although senior centers are a great place, don’t disregard the younger generations. Friends of all ages and backgrounds can keep you engaged, informed and feeling young.
Social connections are best if they are oneon-one, but that’s not always possible. Don’t get discouraged — Zoom, FaceTime and other platforms are still effective. Even a phone call, handwritten letter or card can sustain a healthy connection.
You might need to nudge yourself out there, but keep your eye on the prize. Studies reveal repeated exposure to certain people increases attraction — familiarity breeds fondness. So keep at it, at least you’re out there.
Our Wise Older Selves Know What to Do
by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS
Getting wiser while getting older is an experience many of us can relate to. If you’re like me and a lot of the people I hang around with, we still view ourselves as being about 25 to 30 years old, with the abilities we had then.
Well, I can tell you firsthand that I don’t have those same physical capabilities anymore: strength, mental clarity,
movement and flexibility. It’s important to maintain these capabilities, even if they aren’t quite what they once were.
Movement may get slower, but the ability to get in and out of a chair or off the floor remains hugely important. On the fun side, this could mean playing with a grandchild. On the not-so-fun side, it could mean getting up after a fall.
Engaging in regular physical activity, whether it’s walking, yoga or strength training, can help preserve these essential abilities. Coupled with a balanced diet rich in nutrients, these habits can significantly enhance our quality of life.
One of the most profound aspects of aging is the wisdom we gain along the way. This wisdom often comes with a greater
appreciation for health and well-being.
While our bodies may no longer perform as they once did, our understanding of how to take care of them improves. We become more attuned to our nutritional needs, recognizing the importance of a diet that supports our energy levels and overall health. Whole foods, rich in vitamins and minerals, become staples in our diet, while we learn to moderate indulgences that don’t serve our long-term health.
E xercise, too, takes on new significance. It’s no longer just about looking good but about feeling good and maintaining functionality. Regular exercise helps keep our muscles strong, our joints flexible and our minds sharp.
Getting older doesn’t have to mean losing vitality. With wisdom, good nutrition, and regular exercise, we can maintain our health and continue to lead active, enjoyable lives. Aging is an opportunity to refine our approach to health and embrace the journey with resilience and joy.
PLAY WEIGHT TRAIN TO HELP AGING
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
Getting wiser about getting older to me, in the health and fitness world, means weight training and muscle health.
At all stages of life and all ages weight training is very important. Taking care of the muscle you have and building
stronger muscles will help you be energized and active with your grandchildren. It will help you do things such as still make it up that flight of stairs at your house, help you carry in the gallon of milk you just bought at the store.
Seems simple as
we take these things for granted in our lives, but we must not overlook them!
Weight training doesn’t need to be max weight, it can be as low as working in a weight lifting routine with 5- to 10-pound dumbbells, three times a week.
There are many benefits of weight training for those in their older ages including keeping the bones healthy and preventing injury. Weight training increases bone density and muscle strength for longevity and better quality of life.
Now Leasing
TRAIL TO SHEEP’S BRIDGE:
Where Adventure Meets History
by Zack Sharpe Marketing and Brand Manager, Summit 4x4 Company
Arizona is in no short supply of historical locations.
Abandoned cabins, gold mines and infrastructure preserved among the desolate landscape give insight into what life was like in the early days.
Their locations are one of the many challenges explorers and settlers faced when finding the perfect place to establish ranches and mining claims. An avenue for farmers to traverse their herds across the notorious Verde River, Sheep’s Bridge is stuck in time, a place we’d highly recommend visiting.
Nestled between two canyons and positioned just above the Verde River, Sheep’s Bridge is one of the last remaining cable suspension bridges in Arizona. Its significance in the 1940s could not be understated as farmers relied heavily on the bridge to transport their flocks to seasonal grazing areas.
The installment of the bridge in 1944 by the Flagstaff and Howard Sheep Company allowed for herders to avoid the treacherous and dynamic waters of the Verde River.
Today it stands as a destination for adventurers seeking a better understanding of the challenges early explorers encountered during Arizona’s harsh beginnings. While the original bridge was demolished in 1987, an exact replica was built in 1989 by the U.S. Forest Service to allow for pedestrian access.
Off-road trails can be found on both sides of the river; some more challenging than others. Bloody
Basin Road tends to be the primary trail and offers scenic views of the jagged landscape.
However, it’s often regarded as the more difficult way of getting to the site. We recommend having a fairly capable off-road vehicle with a spare tire should you want to take it on yourself.
A much easier route would be the Backway to Sheep’s Bridge trail. The head of the trail system requires crossing the Verde River, and while you should have no issues crossing in a well-equipped off-road rig, we encourage you to consider the time of year and weather conditions before attempting it as water levels change dramatically during monsoon season.
The Backway to Sheep’s Bridge will have you exit on the south side of the bridge while Bloody Basin offers access to the northern side of the river.
Our crew has visited Sheep’s Bridge on multiple occasions from both the south and north sides of the river. While crossing the river is possible during certain parts of the year, we recommend taking the road that exits on the side where you’d like to camp or have your vehicle to prevent any damage to your vehicle or the terrain.
One of the great perks of visiting Sheep’s Bridge is the hidden natural hot spring that, with enough searching, can offer a relaxing and serene place to recharge and reflect among one of Arizona’s most historical landmarks.
Photos:
Pilates
FOR AFTER THE BABY COMES
by Heather Burgoyne, Owner, Soar Pilates
Over the past few months we have been discussing Pilates and pregnancy and how to functionally keep up with your Pilates practice during the varying stages of pregnancy. In this article we are discussing postpartum and when it is safe to continue your Pilates practice. With all the emotions of happiness at this time, you may also be feeling some lows.
Perhaps your birthing plan didn’t go according
to “plan.” Maybe you are overwhelmed, stressed and nervous on how to care for baby and be the perfect mom when all you feel is tired, drained and wondering how you are going to care for yourself.
I went through all of these highs and lows myself and I now have an almost 7 year old, and there are still times I wonder if I am doing this whole mom thing right.
Postnatal Pilates will provide you with confidence and control that perhaps you are lacking in other areas of your life and your body. Pilates is known for building strength and length, which is going to be a great focus now that you are carrying baby around on the outside and likely needing to open up tight shoulders and neck tension.
The Pilates repertoire was designed to stimulate your whole body and to get your blood flowing. With all this circulation, you are going to feel energized from the inside out even on those sleepless nights.
Whether you have had a vaginal or C-section delivery, once your doctor gives you clearance to
begin movement, Pilates can help accelerate the healing process. This is especially important in your transverse abdominis, obliques and pelvic floor muscles, which have likely taken the most stress during your pregnancy.
D oing the mat work at home, even just 10 to 15 minutes, will do wonders. If you are using a reformer, be sure to work with a professional Pilates instructor that understands the postpartum body and stick with exercises that feel familiar (think of your fundamentals) and avoid any extra intra-abdominal pressure like planks, situps and full extension.
Tune in and listen to what your body needs and be OK with taking things slow.
Ketamine therapy is a revolutionary treatment that can significantly enhance your ability to combat depression and other mental health challenges. We work closely with you to develop a personalized treatment plan that optimizes your recovery and overall well-being.
As you take your first steps down your healing journey, the most significant step will be contacting WholeMind to schedule your free consultation. We know how hard that first call can be, and we celebrate with you as you prioritize your healing.
AGE WELL THROUGH Strength Training
If you’re looking to live longer, stay healthier and age gracefully, instead of investing in the newest anti-aging fads you may want to invest in a gym membership or a set of weights.
Incorporating weight training into your lifestyle may be the single most effective step you take toward aging well and staying healthy.
Here’s the good news: A new study found that those who consistently strength train two to three days a week live longer with a lower risk of death from heart disease, compared to those who don’t. Strength training also benefits your bones, mood, joints and metabolic health.
And as we age, experts point to scientific evidence suggesting strength training exercises slow physical and cognitive
deterioration. This is because muscle protects bones, reduces fat accumulation, helps lower diabetes and improves cardiac function.
An effective exercise program includes 30 minutes of weight-bearing activity four or more days a week. If you’re just starting out, start with two days a week and ease into four. Consistency is the key to staying healthy.
To stay motivated, choose something you enjoy. Your 30 minutes can be done all at once or broken up. Short bursts of bicep curls and squats add gains just as 30-minute sessions. To reap more benefits, add flexibility and balance training. Start slowly, opting for bands and lighter weights and gradually moving up to higher resistance and heavier weights. You don’t want to hurt yourself.
If you are getting through your exercises with ease, add heavier weights. If you are not able to finish 10 reps, lighten the load. Read your body.
And don’t worry; even if you strength trained a long time ago, your body can regain your strength and muscle mass owing to muscle memory.
Your best bet, especially if just starting out, is to consult your physician and find a trainer — at least for the initial workouts. This way, you’ll learn the best form and how to prevent injuries that can derail your efforts.
So, it’s time to get out there. It’s never too late to start taking better care of yourself — you will realize benefits and gains.
The take-home message is start moving now to live a longer, healthier life in the future.
Older Dogs BRING WELCOMED PREDICTABILITY
by Loree Walden, Marketing Manager, Yavapai Humane Society
Older dogs have so much to offer, and they bring a special kind of joy. These seasoned pups have been around the block a few times and know how to appreciate the finer things in life — like a cozy nap in the sun, hanging out with you or a good belly rub. Their years of experience make them incredibly wise and attuned to their surroundings and people.
One of the coolest things about older dogs is their predictability. They’ve seen it all and know the daily routine like the back of their paw. This means fewer surprises and steadier, more reliable companionship.
Whether it’s knowing exactly when it’s dinner time or being ready for that afternoon walk, older dogs have it down pat, bringing a sense of stability to your life (and theirs).
Older dogs are also masters of calm. They’ve outgrown the puppy craziness, and many are experts at chilling out. Their calm disposition is a breath of fresh air, making them perfect for snuggles on the couch or relaxed strolls in the park.
Older dogs also bring a treasure trove of benefits. Their wisdom, predictability, calmness and deep loyalty make them incredible companions.
So, if you’re considering adding a furry friend to your family, don’t overlook the older pups.
It’s heartbreaking to see older dogs come to the shelter. They’ve been loyal to their families and for whatever reason, are no longer wanted. They are confused, scared and trying to figure out where their family is.
Most get overlooked when people are looking to adopt, simply because they are older, a little shyer and most of the time withdrawn. No animal, especially a senior one, deserves to be in a shelter.
Providing a loving home to a senior dog is a joy, an honor and a beautiful gift, offering them comfort and happiness in their golden years. The bond formed with an older dog is incredibly special, filled with mutual appreciation and love.
Embrace the opportunity to share your life with a senior dog — you’ll both be richer for it.
Ready, Set, Run
by Elaine Earle, Executive Publisher, Prescott Healthy Living Magazine
Are you planning on participating in the 2024 Whiskey Row Marathon this October? Preparing for a marathon requires proper training and dedication. No matter the distance, the journey to the finish line is as rewarding as the race.
1. GOALS
Assess your fitness level and choose a race distance and date that allows ample training time. Training for a marathon isn’t something you can cram for at the last minute, especially if you want to reach the finish line injury free. Most marathon training programs are 16 to 20 weeks, giving your body time to gradually adjust to the increase in mileage. Training time depends on your base level of fitness. If you don’t feel ready or have time to prepare for the full marathon, consider starting with a half marathon or 10K race.
2. GEAR
Invest in quality running shoes from your local running store; get a specialty fitting. Wear comfortable, moisture-wicking clothing to avoid chafing. Given unpredictable weather, consider layers you can easily add or remove.
3. TRAINING PLAN
Most plans mix long runs, speed work, hill work and recovery days. Strength training is key; incorporate a minimum of three days per week. Some schools of thought include only three days of running per week (one short, one medium and one long run). On the long-run days, increase distance by 5% to 10% each week to a goal of 18 to 20 miles prior to the marathon.
4. NUTRITION, HYDRATION
Focus on a balanced diet of carbohydrates, proteins and healthy fats. Drink plenty of water,
and consider electrolyte drinks, energy gels and snacks for longer runs. Practice your race-day nutrition strategy during training to find what works best for you.
5. MENTAL PREPARATION
Enjoy the experience. Remember finishing is a significant achievement. If this is your first marathon, focus on having fun and finishing. Don’t set unrealistic expectations or push yourself to excessive fatigue or injury.
WHISKEY ROW MARATHON
The 46th annual Whiskey Row Marathon is scheduled for Oct. 12 (whiskeyrowmarathon. com). This challenging and scenic race includes a full marathon, half-marathon, 10K for adults, 5K and a .3 Mile High Fun Run. No matter which race you choose, you’ll have an unforgettable experience. Happy running!
24
Counterintuitive Ways
TO STAY YOUNG GRACEFULLY
1. Embrace aging — Accepting and embracing your age can reduce stress and lead to a more youthful outlook.
2. Limit exercise — Too much strenuous exercise can lead to wear and tear on the body; focus on moderate, consistent activity instead.
3. Eat more fat — Healthy fats like those in avocados, nuts and olive oil can support skin health and cognitive function.
4. Indulge in dark chocolate — The antioxidants in dark chocolate can improve skin texture and boost mood.
5. Skip breakfast occasionally — Intermittent fasting can enhance cellular repair and metabolic health.
6. Consume caffeine — Moderate caffeine intake can boost metabolism and provide antioxidants.
7. Stay cool — Spending time in cooler environments can reduce metabolic rates and slow aging.
8. Work longer — Having a purpose and staying active in work can keep the mind sharp and engaged.
9. Limit supplements — Over-reliance on supplements can be detrimental; focus on a balanced diet.
10. Engage in conflict — Constructive conflict can improve relationships and emotional resilience.
11. Spend time alone — Solitude can enhance self-awareness and reduce stress.
12. Avoid perfection — Accepting imperfections can lead to a more relaxed and youthful demeanor.
13. Adopt a pet — Pets provide companionship, reduce stress and encourage physical activity.
14. Sleep on your back — Sleeping on your back can prevent wrinkles caused by pressing your face into the pillow.
15. Make plans to do nothing — Unstructured time lets you think, observe and listen to your inner voice.
16. Watch sad movies — Experiencing a range of emotions, including sadness, can be cathartic and stressreducing.
17. Decline help — Doing tasks independently can maintain physical and mental skills.
18. Get lost in books — Reading fiction can enhance empathy and cognitive flexibility.
19. Practice facial yoga — Exercise your facial muscles to tone and reduce wrinkles naturally.
20. Take cold showers — Cold showers can improve circulation and skin health.
21. Chew gum — Chewing gum can improve focus and reduce stress.
22. Break routines — Trying new things can stimulate the brain and prevent cognitive decline.
23. Embrace technology — Learning and using new technologies can keep the mind active.
24. Smile even when you don’t feel like it — Smiling can trick your brain into feeling happier and reduce stress.
YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org
ONGOING EVENTS:
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
Photo by Karen Shaw
TAKE CARE OF YOU
by Valerie Demetros
With age come thoughts of retirement, knee replacements and travel. But just as important, and maybe even more important as you age, is your emotional health.
Your mental health affects your physical health and vice versa. And although not everyone experiences depression, anxiety and loneliness, as you age you become more vulnerable.
In fact, Baby Boomers right now make up nearly one-quarter of the population and many with mental health issues go undiagnosed and untreated.
Living a long and healthy life is wonderful goal. But living longer means a strong possibility of losing family members and friends to old age and illness, which can be overwhelming. Family members become busy with responsibilities, leaving older adults feeling isolated and alone.
While older adults comprise just 16.8% of the
population, they make up nearly 22% of suicides. Men aged 75 and older face the highest overall rate. Now the good news: There are things you can do now to take care of your mental health and even prevent future mental health issues.
Stay healthy. Getting the right nutrition and vitamins can do wonders for your mental health. Watch your calories, sugar and alcohol.
Stay physically active. Inactivity is a huge factor in accelerated aging. Aim for 30 minutes a day, which can improve your mood and health.
Stay mentally active. Whether that means crossword puzzles, playing cards, volunteering or taking classes, you need to challenge your mind to keep it healthy.
Stay social. Reach out to others, either with phone calls or visits. Stay in touch with family and friends. Be sure to find reasons to laugh often — it really is good medicine.
Stay on top of physical problems. See your doctor and take medications as directed. Stay hydrated. You’d be surprised how important hydration is, especially as you age. Staying well hydrated may slow down the aging process and prevent or delay chronic disease.
Stay rested. Lack of sleep can affect your physical and mental health negatively.
Stay mentally well. Take steps to improve your mental health. Journal, meditate, share your feelings, seek medical help and take medications if needed, as directed, to stay emotionally healthy.
A s you age, placing a priority on mental health enhances your current quality of life and contributes to a healthier and more fulfilling future. Recognize that everyone’s mental health journey is unique so tailor resources and methods to your specific needs.
Pilates is a
Gentle & Effective Practice FOR
by Katie Wallace, Owner of Club Pilates Prescott and Sedona
Getting older comes with its own set of challenges and opportunities. As we age, preserving physical health and mental acuity becomes increasingly important for maintaining independence.
One effective way to achieve this is through practicing Pilates. Not only has Pilates been shown to enhance physical fitness, but it also promotes mental well-being and overall quality of life.
Pilates focuses on core strength, flexibility and balance. Originating from the principles developed by Joseph Pilates in the early 20th century, this exercise method has gained popularity for its ability to improve posture, muscle tone and joint mobility.
One of the key benefits of Pilates for seniors is its gentle yet effective nature. The exercises are designed to be low impact, making them suitable for individuals of all fitness levels, including those with prior injuries, arthritis or joint issues.
By engaging in regular Pilates sessions, older adults can maintain and improve their range of motion, reduce the risk of falls and live
more independently.
Pilates can also contribute significantly to mental well-being by incorporating elements of mindfulness and concentration. The focus required to perform Pilates movements correctly promotes cognitive function and reduces stress levels.
Studies have shown that regular Pilates practice can lead to improved posture, increased muscular strength and enhanced flexibility, all of which contribute to a better quality of life as we age (Smith, 2020). Furthermore, the social aspect of
OLDER ADULTS
attending Pilates classes provides older adults with opportunities for social interaction, combating loneliness and fostering a sense of community.
Embracing Pilates as part of a healthy aging regimen offers numerous benefits beyond physical fitness. It is a pathway to staying
active, improving mental clarity and enjoying a fulfilling and independent lifestyle as you age.
References: Smith, J. (2020). The Benefits of Pilates for Older Adults: A Comprehensive Review. Journal of Aging and Physical Activity, 28(2), 321-335.
Yoga
CAN AND SHOULD BE A
Lifelong Practice
Yoga is a versatile practice that can be adapted to suit individuals at different stages of life.
By understanding which types of yoga are best suited for various age groups, you can ensure that the practice supports your physical, mental and emotional well-being.
Since September is National Yoga Month, now’s a good time to think about how to make sure yoga stays a part of your life for years and decades to come. Yoga can be tailored to meet the changing needs of your body and mind as you age. By choosing the right style of yoga for your current stage of life you can ensure that you remain active, balanced and at peace.
YOGA FOR KIDS AND TEENS
During childhood and adolescence, yoga can help build flexibility, strength and coordination. It also promotes concentration and relaxation, which can be beneficial for academic performance and stress management.
Types of yoga suitable for this age include:
* Hatha yoga — Focuses on basic poses and breathing techniques.
* Vinyasa yoga — Offers a dynamic sequence of poses that can help improve agility and cardiovascular health.
* Yoga for kids — Specifically designed classes that incorporate fun, games and storytelling to keep children engaged.
YOGA FOR YOUNG ADULTS
In early adulthood, individuals often seek to balance the demands of work, social life and personal goals. Yoga can provide a much-needed respite and help in maintaining physical fitness and mental clarity. Recommended types of yoga include:
* Power yoga — A vigorous style that
enhances strength and stamina.
* Ashtanga yoga — A structured practice that can help with discipline and physical fitness.
* Vinyasa yoga — Combines movement and breath in a fluid sequence, promoting flexibility and reducing stress.
YOGA FOR MIDLIFE
Middle age can bring about various physical and emotional changes. Yoga can help manage stress, maintain physical health and address issues such as back pain or hormonal changes. Suitable styles include:
* Iyengar yoga — Emphasizes alignment and precision, making it ideal for those with joint issues or injuries.
* Restorative yoga — Focuses on relaxation and healing, helping
to alleviate stress and promote recovery.
* Hatha yoga — A gentle practice that maintains flexibility and strength without straining the body.
YOGA FOR SENIORS
In the senior years, yoga can help maintain mobility, balance and mental sharpness. It’s important to choose styles that are gentle and supportive. Recommended types include:
* Chair yoga — Adapted poses that can be performed while seated, suitable for those with limited mobility.
* Gentle hatha yoga — Focuses on slow movements and deep breathing, enhancing flexibility and relaxation.
* Yin yoga — Targets deep connective tissues and joints, promoting relaxation and flexibility.
WISE ABOUT
Brain Health BE
by Dr. Kimberly Crooks, PsyD Therapist
Memory loss and dementia are the main fears for many people over 70. And this is for a good reason. According to the National Institutes of Health (NIH) almost 14% of American adults older than 71 have some type of dementia, and this percentage increases every year we age.
Dementia symptoms include, but are not limited to, memory loss, confusion, poor judgement, using the wrong word for known everyday items, and balance issues. Emotional disturbances such as anxiety and depression are often present.
Treatment for memory loss and dementia typically involves the use of supplements and prescription medications that may reduce symptoms and temporarily improve the patient’s quality of life. Unfortunately, these medications are not always effective and often come
with unwanted side effects.
There is good news. Research shows that neurofeedback has the ability to reduce the symptoms of dementia and improve the quality of life without side effects. Neurofeedback therapy, or EEG-Biofeedback, is a non-invasive, drug-free treatment protocol that has the ability to regulate and improve brain activity.
This is accomplished by
training the person to self-generate healthier brainwave patterns that can improve cognitive functioning, memory and emotional regulation.
A recent case study on a 74-year-old woman proved to be very encouraging. She started neurofeedback in early March. She was experiencing early signs of dementia along with anxiety and depression. She also was withdrawing
from her friends and other activities she used to enjoy.
The first improvement she noticed was reduced anxiety when she drove her car. She currently reports she is thinking more clearly, has less confusion and has improved memory. She says she is “generally in a better place” than four months ago and “starting to feel like herself again.”
This case is promising; although, it must be noted not all cases are the same. This woman is very motivated and has taken all of the suggestions offered to her.
Staying active, eating right and engaging with friends and family are important steps to keeping your brain and body healthy. If you suspect that you might be experiencing signs of dementia, please check with your doctor. As with most problems in life, early detection is key.
MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS
At Wilson Aesthetics, we’ve crafted a welcoming environment designed to melt away your stresses. Our philosophy goes beyond skin-deep; we focus on holistic care that nurtures both the skin and the individual. Our mission isn’t just about appearing youthful or feeling invigorated— it’s about fostering a transformative lifestyle from the inside out. Trust in our team of skilled medical professionals, nurses, and aestheticians to design a personalized anti-aging and skin health regimen tailored just for you.
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Navigating Skin Care
IN YOUR GOLDEN YEARS
by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly
Our wisdom and experiences evolve as does our skin. Mature skin care is not one size fits all. Understanding the differences between individuals can significantly impact the effectiveness of skin care routines.
Our skin as we age is influenced by genetics, environmental factors, climate change and of course lifestyle and overall health.
Our skin is a dynamic organ that undergoes several changes such as:
* Loss of collagen and elastin, essential proteins that provide skin with its youthful bounce and firmness, leads to sagging and wrinkles.
* The outer layer of the skin becomes thinner and more
fragile while losing its barrier function. It is more susceptible to damage from external factors and slower to repair itself.
* Reduced oil production leads to dryness, making the skin prone to irritation and itchiness.
* Age spots become more prevalent due to cumulative sun exposure. These changes may be universal, but the degree and manifestation vary widely among individuals due to:
* Genetic traits can determine skin type, susceptibility to certain conditions (like eczema or rosacea) and how it ages.
* Choices such as sun exposure, smoking, diet and hydration levels have a significant impact.
* Chronic conditions such as diabetes or autoimmune disorders can affect skin integrity and healing.
* Skin color and structure vary among different ethnic groups, affecting the propensity for certain skin conditions and responses to treatments.
Skin care for mature skin typically includes: Using a hydrating cleanser not so harsh it strips away natural oils. Replenishing lost moisture to protect and improve the skin barrier with a good moisturizer
with hyaluronic acid, glycerin or ceramides.
Using a broad spectrum sunscreen with SPF of 30 or higher even on cloudy days.
Incorporating antioxidant serums in your morning routine such as vitamins C and E, which help neutralize free radicals and support collagen production.
Consider incorporating retinoids or peptides to stimulate collagen production and reduce the appearance of fine lines and wrinkles.
And of course a balanced diet rich in antioxidants, regular exercise, adequate sleep and hydration all contribute to overall skin health.
Ultimately, aging is a privilege that should be embraced with grace and confidence, and an understanding of individual differences.
Jeanette
We offer same-day or next-day appointments to ensure that your urgent issues are addressed in a timely manner. Our clinical staff is also available to perform blood draws in our office for routine and diagnostic testing.
photo by Blushing Cactus Photography
Motion is Lotion
FOR JOINTS
by Blake Herzog
Many people think joint issues are mostly caused by “wear and tear” due to physical activity or the toll aging takes over time. But researchers increasingly believe that today’s sedentary lifestyles could be an even bigger problem.
Physical therapists have been using the phrase “motion is lotion, rest is rust” for years to get this point across.
The act of using your knees, elbows, ankles, wrists and other joints circulates blood and synovial fluid, a thick, egg-white like liquid that’s found in small quantities within joint structures and cushions them to reduce friction.
The amount we have tends to diminish as we age, but excess fluid buildup can cause pain for those with rheumatoid arthritis. Regular movement makes use of the fluid we have and helps keep joints flexible.
This doesn’t mean all movement is good movement — exercise that aggravates an injury or doesn’t reduce pain will not help. It’s best to consult with a physician or physical therapist before starting a new workout routine, especially if you’re already dealing with joint pain or stiffness.
Here are strategies for staying active when facing joint issues.
CHOOSE LOW-IMPACT EXERCISES
This should be obvious, but it bears repeating that lowimpact activity is best for those with joint difficulties so they can heal rather than worsen their condition. Examples include walking, cycling, swimming, yoga, Pilates, elliptical machines and tai chi.
DO A LITTLE AT A TIME
Breaking your walking, cycling or other activities
into shorter segments can be effective for increasing fitness as well as reducing the amount of discomfort that accompanies your workouts. The typical recommendation is to get 150 minutes of exercise per week. Gradually building up to that over the course of seven days can have similar effects to five days at 30 minutes or longer.
STAY WARM
Movement tends to be less painful when joints are warmed up, so do proper warmup movements, wear clothing that keeps your joints warm and exercise in warmer weather or in warm water to give yourself greater comfort and range of motion.
Anything that makes it easier and more fun for you to move is going to help you spread the “lotion” and love throughout your joints.
Preserving Hearing
IS CRUCIAL FOR OVERALL HEALTH
A loss of hearing has ramifications for your relationships, safety and well-being. It’s even been linked to a higher risk of dementia.
Loud noise is the primary cause for most cases of hearing loss and stresses your body. Here are some strategies for protecting this most vital of senses. Avoid loud sounds — Limit exposure to loud noises, especially those exceeding 85 decibels (dB). If you’re unable to avoid loud environments use earplugs or earmuffs.
Consider even stronger ear protection at concerts, sporting events, operating or standing near loud machinery or when firearms are being used. Turn down the volume — When using headphones or earbuds, keep the volume at a moderate level. As a general rule, you should still be able to hear ambient noises around you, including conversations.
Take listening breaks — Give your ears regular breaks from exposure to loud sounds. If you’re at a concert or club, take periodic breaks in quieter areas. If you work in a noisy environment, try to limit the amount of time you spend in those environments or take breaks in quieter areas.
Maintain distance from loud sources —
When possible, maintain a safe distance from loudspeakers, machinery or other noise sources to reduce the intensity of sound reaching your ears. Avoid Q-tips — Refrain from inserting cotton swabs or other objects into your ears to clean them, as this can push wax deeper into the ear canal and potentially damage the eardrum.
Monitor your hearing — Pay attention to changes in your hearing and seek medical attention if you experience symptoms such as ringing in the ears (tinnitus), difficulty understanding speech or muffled hearing.
Get regular checkups — Schedule regular checkups with an audiologist or health care professional to monitor your hearing health.
Maintain overall health — Certain health conditions, such as high blood pressure and diabetes, can affect hearing health. Take steps to manage these conditions through proper diet, exercise and medical care.
Ketamine:
OFFERING NEW HOPE FOR MENTAL HEALTH
by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind Healing
In recent years, ketamine treatment has emerged as a beacon of hope for individuals struggling with depression, thoughts of suicide, anxiety, PTSD, addiction and other mood disorders. Unlike traditional medications that can take weeks to show benefits, ketamine often brings relief within hours or days.
Traditional treatments, such as selective serotonin reuptake inhibitors, eye movement desensitization reprocessing and cognitive behavioral therapy often require weeks to take effect and are not effective for everyone.
Additionally, many patients do not respond to traditional mental health treatment, leaving them with limited options.
Enter ketamine, a dissociative anesthetic that was first synthesized in 1962 and approved for medical use in the United States in 1970. It is widely used as an anesthetic and analgesic (pain blocker) in human and veterinary medicine.
In recent years, its effectiveness as a rapidacting antidepressant has been recognized, leading
to a surge of interest and research in its psychiatric applications. A landmark study in 2000 found that a single intravenous infusion of ketamine produced rapid antidepressant effects within hours, and these effects lasted for several days.
Subsequent studies have confirmed these findings, showing that
ketamine can provide significant relief from depressive symptoms, including suicidal ideation, in as little as one hour.
While ketamine has shown remarkable efficacy in rapidly reducing symptoms of depression, anxiety, PTSD and more, its effects are enhanced and sustained when used with therapeutic support.
Pathways
Combining ketamine with therapy and integrative coaching not only maximizes the initial benefits of ketamine but also addresses underlying psychological issues, reducing the risk of relapse.
Studies have highlighted the importance of this integrative approach, showing that patients who receive both ketamine and psychotherapy report greater improvements in mental health symptoms and overall functioning compared to those receiving ketamine alone.
Ketamine represents a significant advancement in the treatment of mental health, offering relief for many patients who have not found success with traditional therapies.
Ketamine is a new beacon of hope, providing immediate symptom relief and the possibility of long-term recovery and improved quality of life. If you or someone you know is struggling, consider consulting with a health care provider about the potential of ketamine treatment.
RADIO FREQUENCY, BODY CONTOURING
Tighten Skin
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
If you’re considering undergoing skin tightening treatments, one of the most pressing questions you might have is, “How long does it take to see results?”
Skin tightening treatments encompass a variety of non-invasive and minimally invasive procedures designed to combat the signs of aging and improve skin firmness. These procedures aim to improve general skin tone and texture, decrease fat pockets and increase collagen synthesis by targeting different layers of the skin.
Among the most wellliked procedures for skin tightening are:
Radiofrequency (RF) Therapy is a non-invasive skin tightening treatment using RF energy to heat the deeper layers of skin. This heat stimulates the body’s natural wound-healing processes, producing new collagen and elastin fibers. RF therapy can improve skin texture, reduce the appearance of wrinkles and fine lines, and enhance firmness.
Body Contouring uses radiofrequency to tighten and produce collagen and at the same time ultrasonic cavitation targets and destroys fat cells, which the body then naturally gets rid of.
Body contouring effectively reduces localized fat deposits and improves skin elasticity.
HOW LONG DOES IT TAKE TO SEE RESULTS?
The timeline for seeing results from skin tightening treatments can vary depending on several factors, including type of treatment, the individual’s skin condition and the treatment area.
RADIOFREQUENCY (RF) THERAPY
* Initial results: Notice skin tightening immediately after the first session due to temporary collagen contraction.
* Long-term results: Visible after two to six months as new collagen forms and skin elasticity improves. Usually advised to attend multiple sessions.
BODY CONTOURING
* Initial RF results: Clients often see a reduction in fat and slight skin tightening immediately after the first session, with a loss of 1/2 inch to 2 inches in circumference being standard.
* Long-term results: Improvement occurs over the next few weeks to months, especially when combined with a healthy diet and active lifestyle.
Several sessions are usually recommended.
FACTORS INFLUENCING RESULTS
* Skin type and condition: Healthier, more elastic skin tends to respond better and faster.
* Age: Younger individuals may experience quicker collagen production.
* Treatment area: Thicker skin areas may take longer to show results.
* Lifestyle: Maintaining a healthy diet, staying hydrated and following a proper skin care regimen can enhance and prolong the results.
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EAT
Nutrient-Rich Food
TO SLOW DOWN AGING
Just the word strikes fear in some people. But the fact is we are all doing it right now. Every second of every day our bodies are aging, and the foods we eat can greatly affect aging issues like fitness, appearance, quality of life and disease risk.
Studies have shown that a diet low in nutrient-rich and antioxidant foods can lead to uncontrolled oxidative stress, which leads to accelerated aging — and nobody wants that.
Inadequate nutrient intake leads to deficiencyrelated diseases like anemia and chronic diseases like osteoporosis, cardiovascular disease and diabetes. But where you obtain these nutrients is just as important.
Supplements are great but finding nutrients in their natural states is more effective and healthy.
Iron preserves gastrointestinal processes and body temperature regulation. Aging puts you at higher risk for iron-deficiency anemia. Find it in spinach, sweet potatoes, beets, kale,
meat, beans and eggs.
Magnesium helps the immune response, protein synthesis, nerve and muscle function and blood pressure regulation. Find it in almonds, spinach, cashews, peanuts, black beans, peanut butter, avocado, dark chocolate and salmon.
Zinc affects several aspects of cellular metabolism, immune function, wound healing, growth and development and protein synthesis. Find it in cashews, chickpeas, yogurt, dark chocolate and nuts, oysters and red meat.
Selenium is vital for immune and thyroid system health. Find it in eggs, brown rice, mushrooms, grain products, dairy products, nuts, seeds and meat.
Manganese has been linked with Alzheimer’s and mild cognitive impairment in low levels. Find it in
brown rice, wheat, barley, rye, quinoa, oats and garlic.
Iodine affects the fundamental brain and nervous-system activities. Find it in fish, shellfish, cereal grains, eggs, meat, vegetables and fruit.
Calcium is key to bone health, and aging puts you at risk for osteoporosis. Find it in Greek yogurt, cheese, cottage cheese, leafy vegetables, almonds and salmon.
Vitamin D facilitates absorption of calcium, also needed for bone health. Find it in fortified vitamin D milk, mushrooms, salmon, tuna, beef liver and egg yolks.
B vitamins are needed to prevent or reduce the severity of diseases. Find them in whole grains, meat, dairy products, fortified cereals and spinach.
Vitamin C aids wound
healing, protein synthesis, collagen and certain neurotransmitters. Find it in citrus, strawberries, cantaloupe, tomatoes, Brussels sprouts, cauliflower and potato.
Vitamin K plays an important role in blood clotting, calcium transport and bone density. Find it in eggs, meat, tuna, kiwi, avocado and asparagus.
Honorable mentions: Protein, fiber, collagen and water are all essential. Fiber prevents constipation, water is essential to prevent confusion and constipation. Collagen helps skin, muscles, bones, ligaments and connective tissues.
Healthy eating habits and proper nutrition are not just for the young. Aging brings with it the responsibility to maintain healthy nutrition intake and pay attention to your body’s signals.
CHILL
Vegetables That Thrive SECOND HARVEST: IN THE AUTUMN
by Ken Lain, The Mountain Gardener, Watters Garden Center
By planting your seeds a little deeper than the package suggests, you’ll be able to get them down to where the soil is cool and moist.
Beets, Beta vulgaris
Late summer to early fall is the best time to resume succession planting at twoto three-week intervals. Even the tops handle frost. Full sun, partial shade.
Broccoli, Brassica oleracea, grows best in cool weather as the cool autumn air keeps florets from bolting into flowers. Transplant a quick-grower. Full sun.
Cabbage, Brassica oleracea, needs cooler temperatures to form a head. It needs 90 to 120 days to mature, so transplant seedlings in mid-to-late summer. Though they won’t continue to grow when it’s cold, they’ll retain their freshness and get even sweeter. Full sun, partial shade.
Cauliflower, Brassica oleracea. Fall is typically a better time to grow cauliflower as the cool weather keeps the heads tight, tender. A slow grower, plant in early
autumn for best results. Pluck the cauliflower when its head reaches the desired size and its buds are still tight. Full sun.
Kale, Brassica oleracea, is probably the easiest cold crop to grow. As autumn turns to winter, kale leaves maintain their leaf texture with a flavor that is only sweeter and deepens with every cold night. Full sun, partial shade.
Lettuce, Lactuca sativa. Start planting the seed in mid-August and succession plant into the fall months. The plants may grow slower than spring plants, but the flavor will be sweeter and crisp. Consider planting your fall lettuce in pots so it is effortless to move indoors to protect from freezing temperatures.
Partial shade.
Spinach, Spinacia oleracea, only takes about 30 days to mature, even less if you like smaller tender leaves. You can get in several successions of spinach throughout the fall. Spinach seeds
are perfect too for winter sowing. Full sun.
Swiss chard, Beta vulgaris. If you’ve already harvested your Swiss chard as cut-and-come-again, you won’t need to reseed in autumn. They’ll ramp back into production. They may even survive the winter; harvest them quickly in spring before they start to bolt to seed and get harsh and bitter.
Full sun, partial shade.
Embrace Aging with Grace
“Act as young as you feel. You’re not getting older, you’re getting more entitled to be your fabulous self. "
—Gwen Stefani
by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki and Nutrition
Aging is an inevitable part of life, yet it often carries a stigma that overshadows the wisdom and experience that come with it. Embracing the aging process with a positive and proactive mindset can transform how we experience our later years. Let’s explore the keys to getting wiser about getting older, focusing on health, mindset and the joy of lifelong learning.
HEALTH:
THE FOUNDATION OF GRACEFUL AGING
Maintaining good health is paramount to enjoying life as we age. Engaging in activities such as walking, swimming or yoga not only keeps the
body fit but also improves mental well-being. A diet rich in fruits, vegetables, whole grains and plant-based proteins provides essential nutrients that support bodily functions and combat age-related diseases.
MINDSET: THE POWER OF POSITIVITY
A positive outlook on aging can significantly impact our overall well-being. Instead of viewing aging as a decline, seeing it as a phase of life filled with new opportunities can make a world of difference. Engaging in activities that bring joy, such as hobbies, travel or volunteer work, can provide a sense of purpose and fulfillment.
Cultivating strong social connections is equally important. Staying connected with family and friends and participating in community activities can alleviate feelings of loneliness and promote mental health. Embracing change and being open to new experiences can keep the mind sharp and resilient.
LIFELONG LEARNING: KEEPING THE MIND ACTIVE
Learning doesn’t stop with age; it evolves. Whether it’s picking up a new hobby, learning a language or taking a dance class, continuous learning keeps the brain active and engaged.
Intellectual stimulation through reading, puzzles or even technology can enhance cognitive function and delay the onset of agerelated cognitive decline.
Getting wiser about getting older involves a holistic approach that includes maintaining physical health, fostering a positive mindset and embracing lifelong learning. By focusing on these areas, we can transform the aging process into a journey of growth, wisdom and joy. Age is not just about growing older; it’s about growing better, with each year bringing new opportunities to live a vibrant and fulfilling life.
May all Beings Benefit
Photo: Karen Shaw
IN FOOD & SUPPLEMENTS
COLLAGEN Shores Up Skin & Bones
by Blake Herzog
Collagen is the most abundant protein within the body, found in skin, bones, muscles and connective tissue like joints and ligaments, as well as in organs and blood vessels. There are almost 30 different types of collagens to serve all of its different functions.
The five most common are:
* Type I (90% of the total) — Most common in skin, bone, teeth, tendon, ligaments and organs.
* Type II — Cartilage.
* Type III — Skin, muscle and blood vessels.
* Type IV — The basement membrane, a layer of the skin.
* Type V — Cellular walls and placentas.
The older we get, the less of it we have to work with. Certain diseases also can reduce its production,
and many autoimmune disorders damage existing cartilage.
FIGHT COLLAGEN DEPLETION WITH DIET
The amount of collagen our bodies make gradually decreases over our lifespans and this accelerates after age 60, leading to wrinkles and other signs of aging.
Innumerable topical treatments claim to boost its production, but studies show a healthy diet can bolster the synthesis of three amino acids with certain nutrients that yield this substance.
All direct food sources of collagen are animal products, especially those made from the skin and joints. You can turn to more typical chicken, beef and fish dishes, bone broth, pork rinds and jellyfish, a staple of many Asian cuisines.
Many plant foods help you produce more collagen by supplying nutrients that are crucial components of
the process, including copper, vitamin C, zinc and proline, one of the three amino acids that combine to form collagen.
These include citrus and tropical fruits, berries, beans, leafy greens, garlic, bell peppers and cashews.
SUPPLEMENTS CAN FIGHT AGING
Collagen can be taken as capsules or added to food in powder or liquid form. These supplements, in which collagen is broken down into a form that’s easier for our bodies to absorb, have yielded positive results in several studies, though some of them might be compromised by funding from manufacturers of these supplements.
These supplements are generally derived from cartilage, bones, skin and other collagen-rich animal parts from cows, fish and chickens. “Vegan” collagen supplements that contain plantderived nutrients also are sold in drugstores, supermarkets and online.
Sweet Potatoes:
THE POWERHOUSE AT ANY AGE
by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
In the world of keto, where several foods or even entire food groups are avoided, there is a great deal of confusion regarding the health benefits of carbohydrate-rich foods.
Carbohydrates are classified into two categories: simple or complex.
Simple carbs (table sugar, honey, candy, sodas, juices, fruitflavored beverages, etc.) are quickly absorbed and tend to spike blood sugar levels. On the other hand, complex carbs (whole grains, legumes, starchy vegetables,
fruits) are more slowly digested without spiking blood sugars, helping to stabilize blood sugar levels in between meals.
Carbohydrates are sources of energy and other nutrients essential in supporting health and longevity.
Among complex carbohydrates, one of the champions is the root vegetable sweet potato, fondly called a “super food.” As a nutrient-dense complex carbohydrate, sweet potatoes are a great source of vitamins, minerals, antioxidants, phytochemicals and dietary fiber.
Their high content of antioxidants allows them to support our immune system while protecting our eyes, brain and heart. And
SWEET POTATO CHILI
2 tbs Olive oil
their high fiber content acts as a prebiotic supporting our digestive system.
Enjoy the following recipe:
1 lg Yellow onion, chopped
3 Bell peppers, cored, seeded and chopped
2 Jalapeno peppers, seeded and diced
2 med Sweet potatoes, diced
2 tbs Garlic, minced
3 tbs Chili powder
2 tsp Sea salt
2 tsp
Ground cumin
1 tsp Black pepper
½ tsp Red pepper, crushed
2 tsp Dried basil
½ tsp Dried marjoram
1 Bay leaf
1 (14.5 oz) can Tomatoes, diced
2 (14 oz) cans Chicken broth or vegetable
2 (15 oz) cans Black beans (rinsed and drained)
1
Heat oil in a heavy large saucepan or Dutch oven over mediumhigh heat; add onion.
2Reduce heat to medium and cook, stirring occasionally, about 10 to 15 minutes or until tender. Add bell peppers, jalapeño and sweet potato. Cook, stirring occasionally, 5 minutes.
3
Stir in garlic and cook about 1 minute. Add chili powder and next seven ingredients; stir and cook 1 minute. Add tomatoes and broth.
4Simmer, uncovered, about 30 minutes. Stir in beans and continue to cook 10 minutes. Remove bay leaf and serve.
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.
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HEALTHY
BAR INGREDIENTS
1 cup Creamy peanut butter
2 tbs Coconut oil
2 cups Old fashioned rolled oats
½ cup Vanilla protein powder (about 2 scoops, dependent on brand)
¼ tsp Ground cinnamon
¼ tsp Sea Salt
CHOCOLATE TOPPING INGREDIENTS
⅓ cup Dark chocolate chips
1 tbs Coconut oil
Recipes
QUICK
No Bake Protein Bars
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
These homemade bars are packed with protein, healthy fats and fiber that will keep you feeling full and fueled.
1
Line an 8x8- or 9x9inch baking pan with parchment paper, leaving an overhang on two sides for easy removal.
2Place peanut butter and coconut oil in a medium heat-proof bowl. Set bowl over a saucepan of water and bring water to a simmer over low-to-medium heat. (Do not let water boil, and make sure water does not touch the bottom of the mixing bowl.) Stir until the mixture is smoothly combined, then remove from heat.
3Add oats, protein powder, cinnamon and salt to the bowl; stir to combine. The mixture will seem dry at first but will come together as you stir. It won’t be sticky but will
hold together when pressed.
4Press mixture evenly into the prepared pan.
5For chocolate topping, use same heating method as above. Place chocolate chips and coconut oil into heat-safe bowl, simmer and stir until silky, then spread over top of bars.
6Refrigerate bars until firm, approximately 1 hour.
7Remove from pan by lifting parchment and transfer them to a cutting board. Slice into bars and enjoy! These bars can be stored at room temperature or in the in fridge for up to 1 week. They can be kept in the freezer for up to 3 months.
Serves 8 | Time to Table 1 hr 20 mins
Thai Curry Shrimp and Mussel Stir-Fry
This keto dish is packed with healthy fats, protein, fiber and essential vitamins, with the shrimp also providing iodine, which is hard to find in dietary sources.
Mussels are abundant in omega-3 fatty acids and iron. Fiber reinforcements come in from the numerous veggies and the out-of-this-world taste from the herbs and sauces.
1 lb Shrimp, peeled and deveined
1 lb Mussels, cleaned
1 med Green bell pepper, sliced
1 med Red bell pepper, sliced
4 cups Mushrooms, sliced
1 med Onion, sliced
2 cloves Garlic, minced
1 tbs Ginger, minced
1 can (13.5 oz) Coconut milk
2 tbs Red curry paste
2 tbs Fish sauce
1 tbs Lime juice
1 tsp Erythritol or your preferred ketofriendly sweetener (optional)
2 tbs Avocado oil or coconut oil
Fresh cilantro for garnish
Salt and pepper to taste
Lime wedges for serving
1
Heat the avocado oil over medium-high heat in a large skillet or wok. Add minced garlic and ginger and sauté until fragrant, about 1 minute.
2 Add sliced onions, bell peppers and mushrooms to skillet. Stirfry for about 3 to 4 minutes until they start to soften.
3 Push vegetables to the side and add the red curry paste in the center. Allow curry paste to cook for 30 seconds to release its flavor. Add the shrimp and mussels, stirring to coat in the curry paste.
4Pour coconut milk into skillet, stirring to combine. Add fish sauce, lime juice and erythritol (if using). Bring mixture to a simmer and cook for about 5 to 7 minutes, or until shrimp are opaque and mussels have opened. Discard any mussels that do not open.
5Taste and adjust the seasoning with salt and pepper as needed. Garnish with fresh chopped cilantro and serve with lime wedges on the side.
Serves 4 | Time to Table 20 mins
4 med Zucchinis, spiralized
2 tbs Olive oil
3 cloves Garlic, minced
1 can (28 oz) Crushed tomatoes
1 tsp Basil, dried
1 tsp Oregano, dried
Salt and pepper to taste
Fresh basil, chopped (optional for garnish)
1Heat 1 tablespoon olive oil over medium heat in a large skillet. Add minced garlic and sauté until fragrant, about 1 minute.
2Add crushed tomatoes, dried basil and dried oregano to skillet. Stir to combine and bring sauce to a simmer.
3Simmer for about 1520 minutes, stirring occasionally, until it thickens slightly. Season with salt and pepper to taste.
4In a separate skillet, heat remaining olive oil over medium-high heat. Add zucchini noodles and sauté for 2-3 minutes until slightly tender. Season with a pinch of salt and pepper
5Once noodles are cooked, transfer to serving plates. Spoon marinara sauce over noodles and garnish with chopped fresh basil if desired. Serve immediately.
Serves 4 | Time to Table 25 mins
Zoodles with Marinara Sauce
This dish is a delicious and healthy alternative to traditional pasta, perfect for those following the Whole30 program as well as keto or paleo. Zucchini contains fiber, antioxidants, vitamin C, magnesium, potassium and other nutrients, bringing much more to the table than most traditional pastas. The zucchini noodles, or “zoodles,” are most easily made with a spiralizer.
FAMILY FRIENDLY
Homemade Chicken Nuggets
These homemade chicken nuggets are not only delicious and healthy, but also incredibly easy to make. They are a perfect meal to involve your kids in the kitchen. Let them help with the coating process — it’s a fun, hands-on activity that will make them excited to eat their creation.
4 med Chicken breasts, cut into bite-sized pieces
2 cups Whole wheat breadcrumbs
1 cup Parmesan cheese, grated
2 med Eggs, beaten
4 tbs Olive oil
1
Preheat oven to 400°F and line a baking sheet with parchment paper.
2In a shallow dish, mix the breadcrumbs and Parmesan cheese.
3Dip each chicken piece into beaten egg, ensuring it is fully coated.
4Roll egg-coated chicken pieces in the breadcrumb mixture until fully covered.
5Place coated chicken nuggets on prepared baking sheet, evenly spaced.
6Lightly drizzle olive oil over chicken nuggets to help them crisp up
7Bake for 15-20 minutes or until chicken is cooked through and coating is golden brown and crispy.
8Let chicken nuggets cool slightly before serving.
Serves 4 | Time to Table 25-30 mins
2 cans Tuna, drained
½ med Red bell pepper, finely diced
2 med Eggs, hard boiled and chopped
1/4 cup Greek yogurt or mayonnaise
1 tbs Dijon mustard
1 tbs Lemon juice
8 Lettuce leaves (butter lettuce or romaine)
Salt and pepper to taste
Fresh basil leaves, chopped (for garnish)
Tuna Salad Lettuce Wraps
These tuna salad lettuce wraps are a quick and healthy meal. Packed with essential vitamins and minerals like vitamin D, B12, selenium, vitamin C and antioxidants supporting heart, brain and immune health. Quick and simple to prepare, it provides a convenient, balanced and hydrating meal.
1
In a large bowl, combine tuna, pepper and eggs.
2In a small bowl, mix together Greek yogurt (or mayonnaise), mustard, lemon juice, salt and pepper.
3Add dressing to tuna mixture and stir until well combined.
Serves 4 | Time to Table 10 mins
4Spoon tuna salad into lettuce leaves.
5Sprinkle basil over tuna salad.
6Arrange lettuce wraps on a platter and serve immediately.
Shopping List COMBINED RECIPE
We know you’ll love all our recipes on pages 70-74, 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
4 Chicken breasts
1 lb Mussels, cleaned
1 lb Shrimp, peeled and deveined
2 cans Tuna, drained PRODUCE
Basil, fresh
Cilantro, fresh
5 cloves Garlic
1 tbs Ginger
1 Green bell pepper
8 Large lettuce leaves (butter lettuce or romaine)
Limes, for wedges
1 med Onion
4 cups Mushrooms
1 ½ Red bell pepper
4 Zucchinis
DAIRY (OR ALTERNATIVE) & EGGS
4 Eggs
1/4 cup Greek yogurt or mayonnaise
1 cup Parmesan cheese, grated BAKERY
2 cups Whole wheat breadcrumbs
OILS & CONDIMENTS
2 tbs Avocado oil or coconut oil
4 tbs Coconut oil
1 tbs Dijon mustard
1 tsp Erythritol or your preferred keto-friendly sweetener (optional)
2 tbs Fish sauce
1 tbs Lemon juice
2 tbs Olive oil
2 tbs Red curry paste
BAKING & SPICES
1 tsp Basil, dried
1/4 tsp Cinnamon, ground
1 cup Creamy peanut butter
1/3 cup Dark chocolate chips
2 cups Old-fashioned rolled oats
1 tsp Oregano, dried
Salt
1/4 tsp Sea salt
Pepper
½ cup Vanilla protein powder (about 2 scoops)
CANNED
1 can Coconut milk (13.5 oz)
1 can Crushed tomatoes (28 oz)
health & wellness DIRECTORY
Your guide to Greater Prescott’s medical & wellness professionals.
Acupuncture
Pine Grove Acupuncture
405 W. Goodwin St., Ste. 103B Prescott, AZ 86303 | www.pinegroveacu.com
Aesthetics & Wellness
Aboost Wellness and Salon
543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111
Artisan Aesthetics
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
Allergist
Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 86305 www.northernazallergy.wixsite.com/ prescottallergy 928.224.7540
Audiologist
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
Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190
Webb Hearing Centers 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898
Cardiology
Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824
Cardiac Care
3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiaccare.info | 928.759.7009
Peak Heart & Vascular
3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325
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
Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349
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
Ketamine Treatment
WholeMind Healing Pathways
3613 Crossings Dr., Ste. B | Prescott, AZ 86301 www.wholemindhealingpathways.com 928.550.6705
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
703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640
Prescott Urology
811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282
ENJOY THE CURRENT ISSUE FROM THE COMFORT OF YOUR HOME WITH AN ANNUAL SUBSCRIPTION
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HOW DO YOU DEFINE A HEALTHY LIFESTYLE?
A healthy lifestyle means making choices that support my vision of health — having the energy, mobility and time to do what I love and be with the people I care about most.
So I focus on eating nourishing and nutrient-
Stephanie Sandleben,
FMCHC, PELVIC
FLOOR
YOGA
™ CERTIFIED TEACHER, FRANKLIN METHOD ™ PELVIC FLOOR FASCIA TRAINER
dense foods, movement that brings me joy, flexibility and strength and prioritizing sleep by silencing my electronic devices after dinner.
HOW DID YOU COME TO PRACTICE IN YOUR CAREER
I was introduced to yoga by my mother as a teenager growing up in Prescott. I fell in love with the practice, and after graduating from college took a trip to India that changed the course of my life. I wanted my work to be centered around helping people feel better in their bodies, so yoga was a natural fit.
Then a bumpy transition into motherhood inspired
me to specialize in pelvic floor and women’s health. I was fortunate enough to have mentors and teachers who helped me heal pelvic floor dysfunction through holistic approaches.
I offer pelvic floor yogatherapy at The Midwives & Wellness Collective to help reduce symptoms like incontinence, pelvic pain and prolapse. Along with offering health coaching for women living with chronic illness.
WHAT TYPE OF EXERCISE DO YOU PREFER; WHY?
Yoga, Pilates and walking are my go-to exercises. I love how yoga adapts as you age and consider it a life-long endeavor. I started Pilates for strength and weight-bearing exercise last year, and it’s so effective in creating overall muscle
tone and improving postural alignment.
After living in walkable cities for almost 20 years, I became accustomed to experiencing life outside of a car or public transportation.
HOW DO YOU DEFINE SELF-CARE? WHAT IS YOUR GO-TO WAY OF PRACTICING IT?
Self-care is any practice that brings me back into a relationship with myself. Meditation, sitting outside and listening to the birds and drinking a cup of my favorite tea are all ways I practice self-care.
WHAT IS YOUR NEXT GOAL IN YOUR HEALTH/ WELLNESS JOURNEY?
My next health goal is to spend more time in nature and explore more of the trails that Prescott offers.
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