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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!
Did you know dermatological issues can affect sexual health? Do you know what constitutes sexual wellness? Do you know which conceptive method may be best for you? And what is the role of nutrition in reproductive health?
Our contributors and inhouse writers find the answers to these and other questions as we focus on reproductive and sexual health this month.
Beyond those topics, we explore how to jumpstart your midlife metabolism, the benefits of prenatal massage and how exercise and diet can ease menopause symptoms. We help chart a course for you to improve your stamina and endurance, while clueing you in on what foods — beyond ice cream — can improve your mood. (Yay, dark chocolate is on the list.)
And this Halloween you might consider donating any excess candy to Move America Forward, an organization that sends care packages to our troops on foreign soil. There’s more, so happy haunting and …
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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.
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 through nutrition and gardening education. He’s a proud husband, father and real estate agent.
Cathy Clements Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS
A multi-certified wellness coach, personal trainer and nutrition coach, Cathy Clements understands the difficulty many face wanting to feel healthier over 40. She helps her clients be accountable, shift their mindset and create new habits.
Dr. Kimberly Crooks PsyD Therapist
Dr. Kimberly Crooks specializes in helping those who suffer from stress, anxiety and depression in addition to personality disorders and addiction. She uses a person-centered, integrative approach which includes neurofeedback and other 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.
Paul Neil & Jasmine Baker
MSN, RN & MSN, RN, RNBC, WholeMind Healing Pathways
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.
Elisa Olivier-Nielsen MA, Registered Dietician Nutritionist
Elisa Olivier-Nielsen is a functional nutrition lifestyle practitioner with over 25 years of experience as a Registered Dietitian Nutritionist. It’s her personal mission to develop strategies for her clients that equip them to reclaim their health.
Dr. Dana Rockey
DMD, Owner, Prescott Sleep Solutions
Dr. Dana Rockey is a dental sleep medicine and TMJ specialist who focuses on solutions for snoring, sleep apnea, TMJ and orofacial pain at Prescott Sleep Solutions.
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 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.
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.
Soriano Level 2 CrossFit Coach and CrossFit Kids Coach
Blayne Soriano owns Ten27 CrossFit & Meals by Blayne Soriano. She carries the following certifications: CrossFit Level 2 (L2), CrossFit Kids (CCF), Olympic Lifting (OLY CERT), Precision Nutrition (PN-L1C) and Active Life Professional (ALPCert). 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!
Wallace
& CEO,
Prescott and Club Pilates Sedona 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 through Club Pilates at Pine Ridge Marketplace.
Wilson
Aymee Wilson, Owner & Founder, Wilson Aesthetics Aymee Wilson, RN, is an aesthetic Injector and founder of Wilson Aesthetics, a retreat where clients get compassionate, dignified, and exceptionally professional care. Her practice is grounded in the philosophy that aesthetic procedures should accentuate natural beauty and deliver rejuvenating outcomes.
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.
For most of our lives, it seems we become slaves to our hormones. Puberty, birth control, pregnancy, menopause, andropause and more are all dictated by hormones.
Most of these are obvious and warrant a visit to a doctor, but that’s not where it ends.
Hormonal imbalances may be to blame for a range of unwanted symptoms from fatigue to weight gain — and just a general meh feeling.
The numerous hormones that keep your body functioning work together; levels of one affect the levels of others. When one or more drastically change, it causes another to go bonkers.
A hormonal imbalance isn’t a diagnosable health condition, it’s an explanation for the cause of symptoms with no discernible illness. Your hormones affect your metabolism, blood sugar, growth, blood pressure, reproductive cycles, sexual function, mood and stress levels.
by Valerie Demetros
Imbalances in insulin, steroids, growth hormones and adrenaline affect males and females.
The most likely culprits are estrogen, progesterone, thyroid, testosterone and insulin. Since hormones all connect, discovering the cause of problems can be challenging.
If you’re feeling any of the following and can’t pinpoint a specific reason, hormones might be the source:
* Constipation or diarrhea
* Irregular menstrual cycle
* Infertility
* Painful menstruation
* Loss of libido
* Excessive hair growth
* Fatigue or anxiety
* Unusual weight gain or loss
* Bloating
* Headache
* Insomnia
* Hair loss
* Mood changes
Low testosterone symptoms include:
* Decreased libido
* Erectile dysfunction
* Muscle mass loss
* Thinning hair
* Chest tenderness
Changes in weight, energy and mood may be from your thyroid, which regulates metabolic processes and is usually treated with medication. Insulin problems may point to insulin resistance and a predisposition to Type 2 diabetes and obesity. Variations in estrogen and progesterone can be menstrual issues or
conditions like polycystic ovary syndrome (PCOS). Your first step is to look at your lifestyle and habits. Chronic stress, poor diet and inadequate sleep can impact hormone levels.
Eat healthier and sleep better, stay hydrated, get active and try to reduce stress. This can have a huge influence on staying healthy and balancing hormones. If you still experience signs of a hormonal imbalance, it’s time to see a professional.
Testing for hormonal imbalances varies, depending on symptoms. These can include blood tests, imaging, urinalysis and even at-home tests. There are some natural remedies people swear by, although clinical studies have not proven their effects. These supplements include black cohosh, dong quai, red clover and evening primrose oil for hot flashes. Check with your physician before taking any natural treatment to avoid interaction side effects.
by Katie Wallace, Owner of Club Pilates Prescott and Sedona
Pilates is widely celebrated for enhancing core strength, flexibility and overall body awareness, but its benefits extend into reproductive and sexual health, particularly through the strengthening of the pelvic floor.
The pelvic floor is a crucial support system for the pelvic organs, including the uterus, bladder, and rectum and plays a significant role in sexual health and reproductive function.
Regular Pilates practice supports reproductive and sexual health by improving pelvic floor muscle strength and function. Pilates exercises like the pelvic curl and bridge specifically target the pelvic floor muscles, enhancing their tone and endurance.
This not only supports better bladder and bowel control but also improves the stability of the pelvic organs, which can be particularly beneficial during pregnancy and postpartum recovery.
For women, a strong and well-coordinated pelvic floor can lead to more comfortable and satisfying sexual experiences. Enhanced muscle control and increased blood flow
to the pelvic region can heighten arousal and sensitivity, potentially leading to more enjoyable sexual encounters.
Additionally, Pilates encourages awareness and control of pelvic floor contractions, which can help in achieving better muscle relaxation and management during intercourse.
Pilates also helps address common issues related to reproductive health.
For instance, pelvic floor
exercises can alleviate symptoms of pelvic organ prolapse, a condition where pelvic organs shift due to weakened support tissues. Strengthening these muscles through Pilates can provide support and reduce discomfort.
Furthermore, the mindful focus of Pilates helps women connect more deeply with their bodies, fostering a positive relationship with their pelvic health. This holistic approach not only
enhances physical strength but also supports mental and emotional well-being. Pilates offers significant benefits for reproductive and sexual health by strengthening the pelvic floor, enhancing body awareness and improving overall function. Integrating Pilates into your routine can lead to better pelvic support, increased sexual satisfaction and a more balanced reproductive health experience.
Contraceptive care is an important component of your overall health care plan. About two-thirds of women in the U.S. at reproductive age use some kind of contraception to prevent pregnancy and for additional reasons.
Many contain hormones, like intrauterine devices (IUDs), pills, rings, implants, injections and patches. Others do not contain hormones, like condoms. Although specifics vary, hormonal birth control generally halts ovulation and prevents pregnancy. Let’s look at some of the options with a few pros and cons:
Implant — This is a thin, flexible implant containing etonogestrel, which is implanted in the upper arm under the skin. It’s about the size of a matchstick and is nearly 100% effective at preventing pregnancy. It also treats heavy or painful periods and needs replacement after three to five years. It may cause irregular bleeding, so keep your doctor informed.
IUD — A small, flexible, T-shaped device that’s inserted into the uterus. The copper IUD does not contain hormones while the levonorgestrel IUD contains a progestin hormone. Both versions are up to 99% effective. The
copper version is replaced after 10 to 12 years while the levonorgestrel after three to eight years.
Both treat heavy or painful periods. They can cause cramping after insertion and irregular bleeding at first.
Injection (DepoProvera) — This injection contains a progestin hormone and is 96% effective. It’s required every three months. This option protects against endometrial cancer and iron-deficiency anemia while treating cramping.
Disadvantages include weight gain and irregular periods, and although it can affect bone density, bone strength usually improves after discontinued use.
Patch — Options include two estrogen/progestin patches, which absorb the hormones through the skin. They need to be replaced every week, taking a week off every three weeks. Users report 93% effectiveness and lighter periods. It may be less effective for overweight patients and increase the risk of blood clots.
Pills — Taken daily,
some contain estrogen and progestin and others are progestin-only. With different formulations, check with your doctor for the correct pill for you. Different doses mean different lengths of periods.
They are 93% effective with weight loss, lessened mood swings, lighter periods, fewer cramps and improved acne. Negatives include increased risk of ovarian cancer, endometrial cancers and iron-deficiency anemia. They can also lead to headaches and breast tenderness.
Additional barrier methods include external condoms, which are about 87% effective, or internal condoms at about 79% effectiveness. These are hormone free.
These are just a few options out there. Doing your research and choosing what works best for you and your partner is vital. Talk to your doctor about any concerns and questions so you’ll be comfortable and healthy.
Many women want to know what to expect during visits to their gynecologist’s office, such as how to address various symptoms and what constitutes normal versus concerning issues.
WHAT SHOULD I EXPECT DURING A GYNECOLOGICAL EXAM?
A typical gynecological exam involves several steps designed to assess your reproductive health. Your doctor likely will start with a general health check, including measuring your blood pressure and weight. Next, you might have a breast exam to check for any lumps or abnormalities. The pelvic exam follows; the doctor examines your vulva,
vagina, cervix and uterus. This exam may include a Pap smear to screen for cervical cancer.
It’s natural to feel a bit anxious, but remember these exams are crucial for your health.
HOW OFTEN SHOULD I VISIT A GYNECOLOGIST?
The frequency of gynecological visits can vary depending on your age, health history and individual needs. Generally, women are advised to see a gynecologist annually for a checkup. In some cases younger women may need fewer visits, while those with specific health concerns might require more frequent monitoring. It’s important to maintain regular appointments
to catch any potential issues early.
WHAT SYMPTOMS SHOULD I DISCUSS WITH MY GYNECOLOGIST?
Some key concerns include:
* Irregular menstrual cycles: Changes in your menstrual cycle, such as skipped periods, unusually heavy bleeding or severe cramps, should be evaluated.
* Pain or discomfort: Pain during intercourse, urination or persistent pelvic pain warrant professional attention.
* Unusual discharge: While vaginal discharge is normal, changes in color, odor or consistency may indicate an infection or other issue.
IS IT NORMAL TO EXPERIENCE PAINFUL PERIODS? While some discomfort during menstruation is normal, excessively painful periods can indicate conditions like endometriosis or fibroids. If over-the-counter pain relief doesn’t help or if your daily activities are impacted, it’s important to seek medical advice.
HOW CAN I PREPARE FOR MY APPOINTMENT?
Write down any questions or symptoms beforehand and bring a list of medications you’re taking. Being open and honest with your doctor is key to receiving the best care.
by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
As representatives of our nation, countless of our brave men and women are deployed all over the world, every year around the holidays. They are away from home and missing their families, so why not give them a piece of home and make them feel respected and appreciated?
Move America Forward (MAF), a nonprofit organization established in 2004, has made it their mission to support our American troops in foreign soil. Through various efforts including community events, public education, and awareness programs and leading delegations overseas, they provide much needed emotional and tangible support to our soldiers.
One of the highlights of this organization is their Care Package program through which more than 1,000 tons of care packages have been distributed to our troops in the past 20
years. Each care package is individually addressed to military personnel in combat areas, and it includes a note or personal message that conveys gratitude and support.
These care packages include nonperishable items and personal hygiene products such as toothbrushes and toothpaste, but during the holiday season, they also include candy. MAF sponsors the Halloween Candy Buyback program where leftover Halloween candy is collected and mailed to their organization in Sacramento, California, to be included in the care packages.
Collection begins the day after Halloween and lasts through the first week in December ensuring that the holiday care packages are mailed timely to reach our troops before Christmas.
This Halloween, let us make the world sweeter for someone else.
Mail all donations (leftover candy, personal hygiene products, nonperishable food items, notes and Christmas cards) directly to MAF at:
Halloween Candy Buyback Move America Forward
3105 Fite Circle, Suite 108 Sacramento, CA 95827
For more information about the program and how to participate visit: w ww.moveamericaforward. org/halloween-candybuyback-program.
On their website, you also may become a sponsor or request a care package for a loved one who is deployed overseas.
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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When considering fitness goals, many people choose lifting heavier weights, running farther, losing weight and building muscle. Stamina and endurance don’t usually factor right away.
But these are essential components of fitness. Including certain activities into your current routine can help improve stamina and health.
Stamina is the mental and physical ability to maintain an activity for a certain period. Unlike endurance, stamina itself isn’t a component of physical fitness, but the result of becoming fitter.
Endurance refers to your body’s physical capability to sustain an exercise for an extended period. It’s made up of cardiovascular endurance and muscular endurance.
Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen. Muscular endurance is the ability of your muscles to work continuously without getting tired. First, to build endurance, you’ll want to add more time gradually to your training over weeks, months and years. Add more distance and learn to push through mental and physical blocks.
Use lighter weights with more repetitions to build muscular endurance, and for cardiovascular endurance, add swimming, cycling and running. If you’re looking to increase endurance and stamina, read on. To help design a formal plan, seek out a personal trainer, if just for the initial workouts.
To improve stamina, move your body for long periods. And one of the easiest ways is to walk. Walk 30 to 60 minutes for beginners and advance to long-distance walks and increasing speed and intensity. Add stairs, running intervals, sprints and hills.
These are any type of exercise that holds the body in one position. The muscles contract but do not change length as you hold the position (think plank and wall-sit). Adding isometric work into your routine can train your muscles to stay under stress for longer periods, improving stamina.
Help improve your stamina by giving yourself less rest time between sets (unless lifting heavy weights, then rest 3 to 5 minutes). Studies show decreasing rest intervals with moderate- to high-intensity exercise increases physical performance and stamina.
Riding a bike can improve your stamina if you increase pace and elevation and change terrain when you can. Indoor cycling can increase aerobic capacity, a major contributor to stamina.
Studies show caffeine can increase your energy, mood and physical capacities. However, the effect seems more significant in men than women, and be careful not to become reliant on caffeine.
Finally, stay hydrated and keep up with electrolytes. And remember, rest days are vital — give your body a chance to recover and it will reward you.
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
Exercise plays a huge role in our body’s natural hormone health.
We have more than 50 identified hormones in our bodies. Hormones control or regulate many biological processes and are often produced in low amounts within the body. Did you know exercise reduces the body’s stress hormones such as adrenaline, cortisol — which helps mental health — and even helps our metabolism?
Exercise is proven to help regulate hormones involved in appetite control and metabolism. If you can create a habit of daily exercise elevating your heart rate, your body releases a hormone called endorphins. Benefits of endorphins include mood improvement, boosting self-esteem,
supporting healthy immune system, reducing pain and discomfort, and more.
Other hormones affected by exercise include dopamine (decreases stress), serotonin (helps sleep), testosterone (helps boost levels) and estrogen (helps menopause).
It’s been shown that strength training and cardio workouts are particularly effective in boosting hormone levels. The more intense, the more hormones are released — think squats, pullups and pushups, lunges and crunches, with minimal rest time between.
The long-term effects of consistent exercise on hormones show many benefits, but in broad terms, these effects impact weight management, stress reduction, bone health and hormonal balances.
Depending on a host of factors including safety concerns, weight gain and hectic scheduling, you may not exactly feel like keeping to a regular fitness routine while pregnant. A cluster of factors can make it seem unappealing to nearly impossible.
However, the benefits reaped by maintaining your physical activity during this time are well-documented and contribute to both mom and baby’s fortunes. There are plenty of safe movements you can participate in. It’s still important to communicate with your doctor about exercise throughout pregnancy.
BENEFITS
IMPROVED OVERALL HEALTH
Regular exercise during pregnancy can help manage weight gain, reduce the risk of gestational diabetes and lower the likelihood of complications such as preeclampsia.
ENHANCED
MOOD AND MENTAL WELL-BEING
Exercise releases endorphins, which can
help alleviate stress, anxiety and depression that are common during pregnancy. It also promotes better sleep, which is crucial for overall health.
INCREASED ENERGY LEVELS
Despite the physical demands of pregnancy, staying active can boost energy levels and combat fatigue, helping you feel more energetic and alert.
PREPARATION FOR LABOR AND DELIVERY
Certain exercises, particularly those focused on strengthening the pelvic floor and core muscles, can help prepare the body for the rigors of childbirth and facilitate an easier labor and delivery process.
FASTER POSTPARTUM RECOVERY
Women who exercise during pregnancy often experience quicker
postpartum recovery times because their bodies are better equipped to bounce back after childbirth.
SAFE, LOW-IMPACT EXERCISES
WALKING
This is a simple yet effective form of exercise that can be tailored to suit individual fitness levels. It’s low-impact and can be easily incorporated into daily routines.
PRENATAL YOGA
Specifically designed to accommodate the needs of pregnant women, prenatal yoga focuses on gentle stretches, breathing techniques and relaxation, promoting flexibility and strength.
SWIMMING
Swimming and water aerobics are excellent choices for pregnant women as they provide
a full-body workout while minimizing stress on the joints.
PELVIC FLOOR EXERCISES
Strengthening the pelvic floor muscles can help prevent urinary incontinence during and after pregnancy, as well as support the uterus and other pelvic organs.
STATIONARY CYCLING
Riding a stationary bike can provide a cardiovascular workout without putting excessive strain on the joints. Ensure the bike is adjusted for comfort and stability.
PILATES
Prenatal Pilates classes focus on building core strength, improving posture and enhancing overall body awareness, all of which can be beneficial during pregnancy and beyond.
by Zack Sharpe
Marketing and Brand Manager, Summit 4x4 Company
Arizona is a playground for off-road enthusiasts, and the Kofa National Wildlife Refuge offers one of the most remote and rewarding adventures in the state. Spanning over 660,000 acres, this rugged desert landscape is home to some of Arizona’s richest history.
Kofa is laced with a network of trails varying in difficulty, making it a prime destination for off-roaders of any skill level. Kofa Queen Canyon is one of the standout routes, winding through narrow canyons with imposing rock walls. Its 9 miles of trail features a variety of rock formations, which make for a great place to snap some photos and explore.
Kofa’s history as a mining hub adds a layer of intrigue for those exploring its trails. Hidden among the canyons and mountains are remnants of Arizona’s mining past, including several abandoned cabins.
These rustic structures, once home to prospectors seeking fortune in the harsh desert, are now a destination for off-roaders who want to immerse themselves in the area’s history. Some cabins are still open for overnight stays, providing an opportunity to experience what life might have been like for the miners who once called this remote wilderness home.
One of the most iconic landmarks in Kofa is Castle Dome, a towering rock formation that has long been a guiding landmark for generations
of travelers. Its hills are scattered with old mining cabins, shafts and cattle corrals whose stoic condition is bound to transport travelers back in time.
The surrounding landscape offers many challenges for off-roaders. Whether you’re navigating narrow canyon paths or desert washes, Kofa offers a wide range of opportunities to test both your driving skills and your vehicle’s capabilities.
Kofa’s remoteness means it isn’t for the unprepared. The trails can vary in difficulty so make sure whichever road you chose, you and your vehicle are equipped to tackle it.
Bring a spare tire and plenty of water especially when traveling in the summer as Kofa temperatures range from 100ºF to 115ºF. With little to no cell service in the area, self-sufficiency is crucial, and you should always tell someone where you’re going and when you expect to return. While the Kofa Refuge is beautiful no matter what time of year, we suggest exploring this area during cooler months for the sake of safety.
For those looking to extend their stay, camping within Kofa is an unparalleled experience. Setting up near an abandoned mining cabin or in one of the many secluded spots throughout its massive landscape allows for a peaceful night under some of the clearest desert skies Arizona has to offer.
YOUR
by John Murphy, Founder, Make 100 Healthy
Everything in this world is a motion and vibrates at a certain frequency.
American scientist Raymond Rife discovered this and found out you can cure just about anything by identifying what frequency you need. He invented the Rife Machine, which produces very low energy waves, also known as radiofrequency electromagnetic fields. His machine operates on the principle of using electromagnetic frequencies to target pathogens and promote healing in the body. Each vertebrate in your spine has a different frequency and is attached to different organs. Supporters say you can even find what frequency that attacks cancer, parasites and pretty much any other disease. You can detox your lymph nodes, recover from food poisoning and eliminate heavy metals.
Have you ever heard of Schumann resonances? It is basically the pulse of the earth and universe, which is 7.83 Hz. It has been referred to as the “One Note Symphony” because all things in life sort of resonate at that frequency.
Another area of energy healing is grounding and its relation to the seven Chakras.
To understand grounding, the earth — the “ground” — is electromagnetic. That is, there are currents eternally flowing through our planet.
So, in its most basic sense, grounding is the practice of connecting your body (often the soles of your feet) directly with the earth so this energy is transferred into you. Walking barefoot on grass,
dirt or sand is a great way to experience grounding. Embarking on a journey to understand the seven chakras can be a transformative experience. These energy centers within your body have a significant impact on your overall well-being, harmonizing physical, emotional and spiritual aspects of your body and mind.
Before you take another drug or medication for any ailment, research
what natural healing frequencies are available to address your situation. There are many guides and charts that identify the healing frequency that can help you.
It’s amazing that our Creator gave us all the tools we need to live a healthy and harmonious life, in balance with nature. That’s a shocking idea, but one that literally creates positive energy. All we need is some Good Vibrations.
Neurofeedback training, also
by Blake Herzog
Women have been pursuing natural approaches to easing symptoms of menopause since time immemorial.
Hormone replacement therapy (HRT) more recently has become the go-to treatment in many cases but is not recommended for women with a history of breast or other hormone-sensitive cancers or blood clots, while others decline it due to potential long-term risk.
Lifestyle changes, including diet and exercise, can be pursued as alternative approaches.
* Strength training — Working with weights or bodyweight can lower blood pressure, build lean muscle mass and strengthen bone structure, which all help ward off menopauseassociated ailments like osteoporosis, heart disease and obesity.
* Cardio — This category covers anything that pumps your heart and makes you sweat; it includes most highimpact exercises like running and tennis along with lowerimpact movements such as walking, hiking, swimming, cycling and using elliptical or stairstepper machines.
* High-impact — HIIT workouts, running, jumping jacks, squat jumps and sports like tennis and basketball also shore up bone density, among other benefits, but shouldn’t be overdone, especially by those with a history of joint problems.
* Pilates — This genre of exercise can be followed on the specifically designed “reformer” machine or on the floor as mat Pilates. It promotes flexibility and balance and improves muscle tone as well as
strengthening the core, but women with existing pelvic floor weakness should consult their health care provider first.
* Dairy or other foods high in calcium and vitamin D — Women should be on guard against osteoporosis throughout their lifetimes but particularly at menopause — consuming dairy products is an efficient way to stock up on these minerals.
Kale, Swiss chard, collard greens, figs, broccoli and oranges are among the plant foods highest in calcium, while plant milks and other plant products are often enriched with vitamin D.
* Whole grains — These are high in fiber and B vitamins, and their consumption has been tied to a lowered risk of heart disease and cancer. Consuming whole grains along with fruits and
vegetables has been linked to a reduction in severity of menopausal symptoms including hot flashes, night sweats and brain fog.
* Omega-3 fatty acids — Found in fatty fish including salmon and mackerel, as well as in seeds, these healthy fats are believed to reduce the effect of hormonal changes on metabolism to reduce obesity and the risks that come with it, as well as other menopausal side effects.
* Fruits and vegetables — These nutritional powerhouses include antioxidants, fiber, vitamins and minerals important to support health throughout the body’s systems.
An overall diet emphasizing whole, unprocessed foods that leans heavily into vegetables and fruits is considered to be the gold standard for managing menopauserelated symptoms.
by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS
The synergy between fitness and nutrition is fundamental for maintaining reproductive and sexual health. By adopting regular exercise routines and a balanced diet, individuals can enhance their fertility, sexual performance and overall well-being, paving the way for a healthier, more fulfilling life.
Regular physical activity is a cornerstone of good health and has profound effects on reproductive health. For women, consistent exercise can regulate cycles, reduce symptoms of premenstrual syndrome and mitigate the effects of polycystic ovary syndrome. Exercise promotes the release of endorphins, which
can alleviate stress — a known disruptor of regular menstrual cycles.
Additionally, maintaining a healthy weight through exercise can improve fertility. Obesity is linked to hormonal imbalances and can affect ovulation, making weight management essential for women trying to conceive.
For men, regular exercise boosts testosterone levels, which is crucial for libido. Physical activity improves cardiovascular health, ensuring efficient blood flow, which is essential for erectile function.
However, it’s important to balance exercise intensity. Excessive, strenuous exercise can lead to a decrease in testosterone levels and
negatively impact fertility.
Nutrition is equally important in supporting reproductive health. A diet rich in vitamins, minerals and antioxidants is vital for men and women. For women, nutrients like folic acid, iron, calcium and omega-3 fatty acids play a significant role in reproductive health. Men benefit from nutrients such as zinc, selenium and vitamins C and E.
Fitness and nutrition play a direct role in sexual health. Improved cardiovascular health from exercise ensures better blood flow. Exercise also boosts energy levels and reduces fatigue, making sexual activity more enjoyable.
A balanced diet supports
sexual health by providing the necessary nutrients for hormone production and maintaining energy levels. Foods rich in amino acids, such as L-arginine, found in nuts and seeds, improve blood flow and can enhance sexual performance. Additionally, a healthy diet helps prevent conditions like diabetes and heart disease, which can impair sexual function.
Maintaining optimal reproductive and sexual health is crucial for overall well-being, and fitness and nutrition play pivotal roles in achieving this.
A balanced approach to exercise and diet can significantly enhance reproductive function, sexual performance and overall quality of life.
by Loree Walden, Marketing Manager, Yavapai Humane Society
One of the most important decisions you’ll make as a pet parent is whether to spay or neuter your furry friend. It’s a choice that not only keeps your dog or cat healthier and happier but also helps manage the pet population — and it’s simpler than you might think!
First, let’s talk about the ladies. Spaying your female dog or cat is like giving her a one-way ticket to a longer, healthier life. It completely eliminates the risk of uterine infections and significantly reduces the chance of developing cancer in her mammary glands, very similar to breast cancer. This is a huge deal, especially considering that breast cancer can be fatal in about 50% of dogs and 90% of cats.
Now, the guys. Neutering your male pet is a game changer. Not only does it prevent testicular cancer and reduce the risk of certain prostate issues, but it helps curb some of those more challenging behaviors. A neutered male is less likely to roam in search of a mate, which means he’s less likely to get into
dangerous situations. Plus, neutering can help reduce behaviors like marking territory, aggression and that constant drive to escape the yard.
But the benefits don’t stop at just your pet’s health. Spaying and neutering are crucial for controlling the pet population. Here’s a fun (and slightly alarming) fact: one unspayed female cat and one unneutered male can produce two to four litters and up to 24 kittens in just one year.
If they and their offspring are left to continue breeding, that number can jump to 376 kittens in three years and a staggering 66,000 in six years! By spaying or neutering your pet, you’re helping to prevent these unwanted litters from ending up in shelters or, worse, abandoned on the streets.
Beyond health and population control, spaying and neutering helps with some of the more frustrating behaviors that come with an intact pet. You can say goodbye to yowling, spraying, and the mysterious midnight escapes. Your pet will be calmer and more content, and you’ll have fewer worries.
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by Heather Burgoyne, Owner, Soar Pilates
In our journey to finding health and longevity, exercise stands as the foundation of well-being. But how can we ensure that every workout counts? Here are some tips I think may help! Are you setting goals and regularly checking in with yourself? By staying mindful and adaptable, you can navigate any obstacles and keep you moving forward on your wellness journey. Moments of progress not only boost your confidence but fuel your motivation. Setting an intention before beginning your practice can make a giant difference. Ask yourself, why did you show up at the studio today? Was it for building strength? To clear your mind from the chaos of the day? Was it to restore or improve flexibility? Having a focus will guide your practice allowing you to stay present and engaged. Focus on your alignment to ensure you’re engaging the right muscles, avoiding strain or injury. If you’re unsure about proper alignment, don’t hesitate to ask your instructor for guidance.
Don’t be afraid to mix things up and explore different styles of Pilates. Whether it’s a fundamental or vigorous flow, a cardio induced jumpboard or a soothing restore and lengthen class, experimenting with different styles can keep allow you to discover new aspects of yourself and your practice.
Listen to your body! Your body is your best teacher. If something feels uncomfortable or painful, back off and modify.
If you are looking to see optimal results, remember what takes place outside of the studio is just as important. Make sure you’re drinking plenty of water before, during and after your practice, and fueling your body with nourishing foods that support your energy levels and overall well-being. Taking time to rest and recover is important. Incorporate practices like foam rolling and meditation at home into your routine allowing
your body and mind the opportunity to reset. It’s during these moments of stillness that true transformation and growth can occur.
Maximizing your Pilates practice isn’t just about perfecting or achieving physical feats — it’s about deepening your connection to yourself and your practice, both in and out of the studio. So, are you ready to elevate your Pilates practice and unleash your full potential? You’ve got this!
OCTOBER 3
Wellness Seminar - Nutritional Supplement
Prescott Compounding Pharmacy 6:30 - 7:30 p.m.
RSVP: madison@prescottrx.com
OCTOBER 5
Monthly Watson Woods Bird Walk
Watson Woods Riparian Preserve 8:30 a.m. www.prescottaudubon.org
Nature Niños - Free Family Nature Program Fain Park
10 a.m. - noon
www.facebook.com/natureninosprescott
OCTOBER 10-13
Pilates - Free Trial Event Pine Ridge Marketplace www.clubpilates.com/prescott
YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private 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
Just as you prioritize your physical health by eating right, exercising and getting regular checkups, your sexual health and wellness should be as important. And for the record, sexual health and sexual wellness are not the same thing.
Sexual Health is rooted in medical and biological practices and preventions. Keeping up with your sexual health is important since low libido, pain or dryness can be due to menopause, illness, medications and more.
For men with erectile dysfunction (ED), seeing a doctor is the first line of defense to check for physical issues like medication side effects or illness.
If you or your partner are sexually active outside of your relationship, regular testing for sexually transmitted diseases (STIs) is a must. Left untreated, STIs can lead to serious problems. Certain illnesses as well as antidepressants and other medications can affect libido, desire and
sexual function. So don’t be afraid to talk to your doctor about any concerns.
A study spanning 10 years found that women who had sex at least once a week were 28% less likely to experience menopause symptoms than women who had sex less than once a month.
Sexual Wellness is a state of physical, emotional, mental and social well-being in relation to sexuality. It includes practicing safe sex, healing from sexual trauma, educating yourself about your and your partner’s pleasure, satisfaction and desires. It also means feeling safe and secure to experiment and voice concerns or desires.
Sexual wellness is not just about how your body performs sexually but involves your mind and emotions. If not integrated, your sexual pleasure will never be fully satisfactory.
The idea of sexual wellness differs from person to person just as the idea of self-care and relaxation differ. This may mean adding tantric
massage or experimenting sexually for one couple while another may feel content with their routine.
When it comes to sexual wellness, you may want to try incorporating a sexual wellness routine, just as you incorporate a skin care routine. As we age, sexual desire becomes less spontaneous and our bodies may become less responsive.
Establishing a sexual wellness routine may mean scheduling intimacy with your partner every week — and sticking to it. For another, it may mean experimenting or bringing toys into the bedroom.
The benefits include reduced stress, increased libido, better sleep, lower blood pressure, stronger pelvic floor muscles and much more.
There’s no wrong way to incorporate a sexual wellness routine. What matters is that you’re intentional in the same way as you are about nutrition, exercise, skin care, etc.
Open communication is key to staying sexually healthy and well.
by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind Healing Pathways
Ketamine has emerged as a promising treatment option for those struggling with conditions like depression, anxiety, PTSD, mood disorders and addiction. Originally developed as an anesthetic, ketamine is now recognized for its rapid-acting antidepressant effects. While ketamine alone is a powerful tool, its effectiveness is significantly enhanced when combined with therapeutic integration. Integration involves understanding, processing and incorporating the insights and experiences gained during ketamine sessions into one’s daily life. This process may include coaching, psychotherapy, group therapy, journaling and meditation, all of which help individuals make sense of their experiences and foster long-term healing.
Patients today have the option to choose ketamine as a standalone treatment or to combine it with integration for a
more comprehensive and effective approach. Integration helps individuals comprehend and apply the profound experiences that occur during ketamine sessions, leading to deeper insights and emotional release. Studies have shown that patients who engage in integration report more lasting improvements in their mental health compared to those who do not (Niciu et al., 2018). This is because integration helps solidify the neural changes initiated by ketamine, making them more stable and enduring.
While ketamine alone can provide relief, the symptoms may return once the effects of the medication wear off if underlying issues are not addressed. Without integration, individuals may struggle to navigate their experiences and emotions, leaving them vulnerable to feeling overwhelmed and isolated, which can hinder their progress and recovery.
Additionally, receiving ketamine without integration means
missing the opportunity to work with a skilled integration specialist. These professionals provide the tools and techniques necessary to incorporate the insights gained during ketamine therapy into daily life, ensuring the therapeutic benefits of ketamine are fully realized and sustained over time.
Ketamine is a powerful tool for managing mental health conditions, and it is more effective when combined with integration. If you or a loved one are struggling with depression, anxiety, PTSD, mood disorders or addiction, ketamine with integration could be a life-changing option.
Understanding and tracking your menstrual cycle is an empowering practice that can significantly enhance awareness of your body’s natural rhythms and health.
Beyond just marking the days your period starts and stops on a calendar, there are several important aspects of your cycle that offer insights into your reproductive health, hormonal balance, chances of getting pregnant and overall well-being.
Here’s what women should consider tracking.
The length of your menstrual cycle is the number of days from the first day of one period to the first day of the next. A typical cycle ranges from 21 to 35 days, but individual variations are normal.
Tracking your cycle length helps you understand your body’s patterns and identify any irregularities. Consistent variations in cycle length could indicate underlying health issues, such as polycystic ovary syndrome (PCOS) or thyroid disorders,
which may require medical attention.
Recording the duration and flow is crucial for monitoring menstrual health. A normal period lasts between two and seven days. Noticing changes in the length or heaviness of your period can provide early signs of potential health issues. Heavy or prolonged bleeding, such as soaking a tampon every one or two hours, might indicate conditions like fibroids or endometriosis, while very light periods could be a sign of hormonal imbalances or nutritional deficiencies.
Tracking symptoms that occur before and during your period can help you manage your menstrual health more effectively. Common symptoms include:
* Cramps: Pain in the lower abdomen or back, which can range from mild to severe.
* Bloating: Feeling swollen or full due to water retention.
* Mood swings: Emotional changes, including irritability, depression or anxiety.
* Breast tenderness: Soreness or swelling in the breasts.
Keeping a detailed record of these symptoms can help you identify patterns and triggers, allowing you to seek appropriate treatment or lifestyle changes.
AND FERTILITY
For women interested in conception or those using natural family planning methods, tracking
ovulation is essential. Ovulation typically occurs around 14 days before your next period. Signs of ovulation can include a slight increase in basal body temperature, changes in cervical mucus, and mild pelvic pain. Tracking these signs can help you pinpoint your fertile window.
EMOTIONAL AND PHYSICAL WELL-BEING Menstrual cycles can affect your mood and energy levels. Noting how you feel emotionally and physically throughout your cycle can help you understand the impact of hormonal changes on your mental health. This information can be valuable for identifying patterns of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD), enabling you to seek appropriate support or interventions.
MIX YOUR OWN
Green tea, particularly matcha, is not just for drinking — it’s also a popular beauty product.
Matcha tea is similar to green tea, both derived from the Camellia sinensis plant. The difference is that green tea usually comes as small leaves and matcha leaves are stone-ground into a superfine powder. This makes it easy to mix into skin care recipes.
Matcha has antibacterial properties, which help prevent skin damage and premature aging caused by free radicals. Although there are overthe-counter masks, you easily can mix one up fresh at home. Give these a try:
SOOTHING 2-INGREDIENT MATCHA MASK
2 tsp Matcha powder
1 tsp Coconut oil
Mix ingredients and add more or less of each to make a thick paste. Smooth over face, wait 10 minutes, then rinse with a soft cloth and warm water. (Substitute avocado oil or aloe vera gel for a change.)
MATCHA AVOCADO MASK
2 tsp Matcha powder
¼ med Avocado, mashed
Mix together into a thick paste, adjusting amounts, and apply. Rinse after 10 minutes with soft cloth and warm water. Avocado is soothing and cool with vitamins E and C.
MATCHA HONEY MASK FOR ACNE BREAKOUT
1 tsp Matcha powder
1 tbs Raw honey
1 tsp Lemon juice
Combine ingredients and mix. Apply to face, concentrating on areas prone to acne. Wait 15 minutes then rinse. This helps unclog pores, remove impurities and reduce the appearance of blackheads.
MATCHA
CUCUMBER MASK FOR SENSITIVE SKIN
1 tsp Matcha powder
2 tbs Cucumber, pureed 1 tbs Greek yogurt, plain
Mix matcha and cucumber well. Stir in yogurt. Apply to face and wait 15 to 20 minutes. Rinse with cool water. This helps calm and hydrate sensitive skin with gentle exfoliation.
MATCHA MASK FOR GLOWING SKIN
1 tbs Matcha powder
1 tbs Raw honey
1 tbs Baking soda 2-3 tbs Water
Mix first three ingredients, adding enough water to make a paste. Apply and wait 15 minutes; rinse with warm water. This mask will reduce redness and increase moisture while the baking soda has anti-inflammatory and antimicrobial properties.
by Dr. Kimberly Crooks, PsyD Therapist
Many people in my practice are lately reporting increased amounts of anxiety. This is understandable considering the events in the news, the economy, the upcoming election, you name it. Sometimes anxiety feels like it comes out of nowhere. One minute you are fine and the next minute you are on edge, frazzled and cannot get your mind off your worries and fears. Anxiety can interfere with more than your mental health. Prolonged anxiety has been associated with physical problems such as digestive issues, headaches, chronic pain, sleep problems and heart health issues.
Finding ways to reduce anxiety is a problem for some. People tend to spend too much money, drink too much alcohol or spend countless hours on mindless activities when they are anxious.
This may work for a while. However, these tactics are not sustainable, nor are they a solution. The key is to find healthy approaches to reduce anxiety. Exercise is an excellent way to reduce anxiety, and we happen to be in an area where we can get out of the house practically every day of the year. Talking to others also helps your anxiety along with deep breathing and mindfulness. There are more technical approaches to anxiety that have proven to be quite successful.
Neurofeedback is one such approach that has the ability to calm the central nervous system by balancing a person’s brainwaves.
Brainwave activity is at the base of all thoughts, emotions and behaviors. When brainwaves are out of balance the person can feel agitated, unfocused and emotionally dysregulated.
People who receive neurofeedback report having notably less anxiety and depression in addition to being less reactive in stressful situations. They also admit to having more focus and clarity. This is achieved with no side effects or medication.
Anxiety and stress can disrupt your daily life and may lead you to feeling hopeless and depressed. It is important to assess how you feel. If you cannot control your anxiety by yourself, please seek help.
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
EmpowerRF by InMode is a cutting-edge, non-invasive platform designed to address a wide range of women’s health and wellness concerns, specifically focusing on vaginal rejuvenation and pelvic floor health. This innovative system combines multiple technologies to offer tailored treatments that are nonsurgical, require no downtime and provide significant, lasting results.
EmpowerRF uses advanced radiofrequency (RF) technology to deliver targeted energy to different areas of the body, specifically designed to improve women’s intimate health. The platform includes three specialized treatments: VTone, FormaV and Morpheus8V, each addressing specific concerns related to vaginal and pelvic health.
VTone is designed to strengthen the pelvic floor muscles and improve vaginal tone. By using gentle electrical muscle stimulation, VTone helps to enhance muscle tone, reduce urinary incontinence and improve overall vaginal function. Women experiencing symptoms of pelvic floor weakness or mild urinary leakage can benefit from this noninvasive, easy-to-use treatment, which delivers noticeable improvements in control and comfort.
FormaV is a non-invasive treatment that delivers RF energy to the vaginal and labial tissues, promoting collagen production and tightening the area. This treatment is ideal for women seeking to enhance vaginal tightness, improve elasticity and achieve a more youthful appearance.
FormaV also is effective in alleviating symptoms such as vaginal dryness and discomfort, leading to increased comfort and sexual satisfaction.
MORPHEUS8V:
Morpheus8V combines RF energy with microneedling to rejuvenate the vaginal tissues at a deeper level. This treatment targets the skin’s subdermal layers, encouraging collagen remodeling and tissue renewal. The result is improved vaginal tone, texture and hydration, with benefits extending to enhanced sexual arousal and overall confidence.
In summary, EmpowerRF by InMode offers a comprehensive, non-surgical approach to women’s health, providing powerful solutions that address key concerns with effective, longlasting results.
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.
FOR A FREE CONSULTATION CALL/TEXT: 928-550-6705 www.wholemindhealingpathways.com
by
by Blake Herzog
If you’re pregnant and hurting, you’re not alone.
Backaches, abdominal pain and leg cramps are among the most common forms of pain experienced during pregnancy, and concerns about possible effects on the baby limit treatment options. This is where prenatal massage comes in.
This type of massage is performed with light or medium strokes, without deep pressure that could dislodge blood clots or cause other issues — talk to your doctor before starting prenatal massage and tell your therapist about any health concerns discussed. It’s generally not recommended during the first trimester and afterward for some high-risk pregnancies. When done by a qualified practitioner under the right circumstances this type of massage can reduce pain, lift mood and improve other symptoms that can arise from pregnancy:
Pain from the baby’s weight putting pressure on the nerves of the lower back is one of the most common causes of suffering during pregnancy and it’s commonly treated by massage therapists who are able to lessen the often-constant pressure on the nerve and alleviate muscle tension caused by the baby’s growth. Your ab muscles are especially taxed by having to support the uterus and stretch with the baby as it grows, but a trained masseuse can alleviate the muscle tension to allow greater range of motion, making it easier to walk and take part in other activities.
Most pregnant women have to deal with swelling as the volume of blood in their bodies and fluid retention increases. As
the fluid pools in their legs, ankles and feet a massage can improve circulation and move collected or pooled fluids throughout the body, making it easier to eliminate them through urination and eliminate the pressure they’re putting on the body.
All the hormones coursing throughout your body during pregnancy are bound to affect your emotions sooner or later in the process. For example, many women experience high levels of cortisol, which lead to near-constant stress and achiness and difficulty sleeping. Massage can stimulate production of endorphins, serotonin and dopamine, which counteract stress and promote quality sleep. They can also relieve depression and low mood.
WITH THE BABY
Engaging in regular prenatal massages allows mothers to connect more deeply with their bodies and the growing life within. The relaxation and peace experienced during a massage session create a serene environment where mothers can focus on bonding with their baby. This connection can foster positive emotions and anticipation as the due date approaches.
Prenatal massage can play a significant role in preparing the body for labor. By relaxing muscles and improving flexibility, massage can make the delivery process smoother and less stressful. It can also help expectant mothers become more in tune with their bodies, increasing awareness and control during labor.
by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions
Loud snoring is a hallmark sign of sleep apnea, a serious condition that affects more than 18 million adults in the United States. But its consequences go well beyond keeping your bedmate awake. Sleep apnea can severely impact your health, increasing your risk for such issues as high blood pressure, heart attack, diabetes and depression. But sleep apnea can also affect your sexual health.
Loud snoring can lead to bed partners sleeping in separate beds. Studies published in the Journal of Sexual Medicine have shown a strong correlation between OSA and sexual dysfunction in both men and women.
OSA results in poor sleep quality and sleep disruption, and studies have shown a strong link with erectile dysfunction. Short sleep duration also had been shown to increase the risk of a sexual disorder.
Officially classified as a sleep disorder, sleep apnea is more accurately defined as a breathing disorder. The most common type of
sleep apnea is obstructive sleep apnea (OSA). With OSA, the soft tissues at the back of your throat collapse, blocking your airways. When this occurs, your brain is deprived of much-needed oxygen.
These apnea moments may last from a few seconds to several minutes, and they can happen several times each hour. These episodes of blocked air cause your
oxygen levels to drop and when they reach a certain low point, your brain wakes you up so you can resume breathing. All is not lost, though. There are several treatment options available for OSA. One is a CPAP device, a mask that fits over your nose and mouth where air is blown into your airways from a machine attached to the mask.
A second option is an oral appliance, much like a night guard. It adjusts the position of your jaw to keep your airway open. A third option is laser therapy. A laser is applied to the soft tissues to keep them from blocking the airway. So, if you or your partner snore, or you suspect sleep apnea, get evaluated by a board-certified sleep physician to maintain your sexual health.
—Alexander Den Heijer
Christian Counseling Depression & Anxiety Stress Management
Life Adjustments Substance & Alcohol Use Disorders
Post Traumatic Stress Disorder Attachment Trauma
Unresolved Childhood Trauma Birth Trauma
Mindfulness & Body Regulation Grief Couseling Play Therapy
This is a supervised private practice. It is owned by a Master's level, non-independent licensee under Board approved clinical supervision pursuant to A.A.C. R4-6-211. The Board approved clinical supervisor of this practice is Rob Heinrich. Phone: 928.231.3659. Email: robheinrich6@gmail.com
UNDERSTAND THE CONNECTION BETWEEN
by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly
Dermatological issues significantly can affect sexual health, and conversely, certain sexual health conditions may have dermatological manifestations.
Let’s touch on a few dermatological conditions with a brief overview on how these fields can intersect and what you should know to maintain both your skin and sexual health.
Sexually Transmitted Infections (STI’s) often present with visible symptoms that dermatology specialists are trained to recognize. For instance, herpes virus can cause painful sores around the genital or oral areas, while syphilis may lead to skin rashes and lesions.
Human papillomavirus (HPV) is another STI that can manifest as warts on the genitals.
Timely diagnosis and treatment are essential to managing these conditions and preventing transmission.
Psoriasis and eczema may cause visible rash/ lesions on skin and intimate areas. They can cause discomfort and sometimes
severe itching, which can affect a person’s emotional well-being, confidence and sexual activity.
Lichen sclerosus et atrophicus (LSA) is a chronic skin condition that significantly can impact sexual health.
Characterized by disfiguring white, thinning patches on the skin, typically in the genital and anal areas, LSA can cause itching, discomfort and pain during intercourse.
Early diagnosis and management by dermatology is crucial for controlling symptoms and preventing complications. Treatment for lichen sclerosus et atrophicus is individualized, and a combination of therapies may be needed to manage symptoms. Open communication with health care providers and partners can help address any sexual health concerns associated with LSA.
Treatments for this can include high-potency steroids to reduce inflammation and discomfort. Tacrolimus or pimecrolimus creams are used as an alternative or adjunct to steroids; analgesics and local anesthetics can help the pain associated with the condition, as well as other emollients that help with dryness, barrier function and discomfort. In severe cases oral corticosteroids or immunosuppressive drugs might be considered as well as carbon dioxide laser and surgery. Counseling and support groups can be beneficial for coping with the emotional impact and improving quality of life.
There is help for all of these conditions. Ongoing follow up with your dermatology specialist is essential to monitor the progression of the conditions, adjust treatments and address any complications early.
It’s no secret so many of us feel as if our metabolism slows as we age. Most people older than 40 end up packing on a few unwanted pounds before they know it while combating hormones, muscle loss, stress and decreased energy.
Metabolism refers to the processes controlling how your body creates and uses energy. It converts food and drink into energy using calories and oxygen. How many calories you need per day to maintain that energy depends on many factors.
Here are a few proven strategies to get your metabolism running at full speed:
Increase protein — Protein helps build muscle, which increases metabolism. It has a high thermal effect of food, e.g., how many calories you burn eating and digesting. Aim for 1 gram of protein per pound of body weight each day.
Reduce sugar — This is the most important step and the most challenging. Sugar instigates weight gain, belly fat and energy slumps. High sugar intake can increase the risk of cardio-metabolic diseases by causing insulin resistance and increasing triglyceriderich lipoproteins.
Exercise — More muscle mass equals more calories
burned all day. Exercises like resistance training, weights, bands or body weight helps to boost your metabolism. Add aerobic/cardio exercises like walking to lower blood pressure, resting heart rate and risk of heart disease.
Ease stress — Chronic high stress causes high levels of cortisol, which leads to stored body fat and lower energy. Find what works for you whether that’s yoga, reading or solo walks.
Hydrate — Your body
uses thermogenesis (body heating) to process water and heat it to body temperature; the same as metabolizing food. This boosts your metabolism by as much as 30%.
Note: add electrolytes to replenish your sodium and essential minerals to avoid hyponatremia.
Sleep more — Getting under seven hours of sleep continually can trigger weight gain, diabetes, hypertension, heart disease
and stroke. Studies routinely show that inadequate sleep also contributes to depression, weakened immune function and increased pain.
Balance meals — Including carbohydrates, proteins and fats in each meal helps proper body functions. Carbs provide energy to break down into glucose. Proteins help growth and repair body cells, while fats help the absorption of nutrients.
by Valerie Demetros
When you’re unhappy, it’s not usual to reach for a pint of ice cream or a few cookies. And there’s a good explanation for that — sugar triggers a chain reaction involving various neurotransmitters, such as serotonin and dopamine.
Serotonin is known for mood regulation and is affected by sugar intake, which temporarily enhances your mood.
Don’t get too excited, those sugary, high-calorie treats have negative consequences. A sugar high is usually followed by a crash, and too much can lead to unwanted weight gain and a series of other health issues.
Of course, it’s important to note that your mood can be influenced by stress, environment, poor sleep, genetics, mood disorders and nutritional deficiencies.
But if you’re just having a down day and want
to feel a bit better, what you eat can help.
Studies show that high-quality diets correlate serotonin and dopamine with 90% to 95% of serotonin receptors in the gut.
A diet filled with highfat, high-sugar, high-salt and processed foods leads to increased anxiety and depression. For this reason, limit your intake of these to give yourself a break. Fortunately, some foods can improve overall brain health and certain types of mood disorders.
Here are a few to get you smiling quicker:
* Fatty fish contain omega-3 fatty acids, a group of essential fats linked to lowering levels of depression.
* Dark chocolate is rich in many moodboosting compounds and its sugar may offer
quick fuel. It contains feel-good compounds like caffeine, theobromine and N-acylethanolamine, which is chemically similar to cannabinoids.
* Bananas are high in vitamin B6, which helps synthesize dopamine and serotonin. One large banana provides 16 grams of sugar and 3.5 grams of fiber. This is important because when paired with fiber, sugar is released more slowly into your bloodstream, allowing for stable blood sugar levels and better mood control.
* Coffee contains caffeine, which increases alertness and attention by preventing a compound called adenosine from attaching to brain
receptors that promote tiredness. It also increases the release of dopamine and norepinephrine.
* Berries carry antioxidants and phenolic compounds that help combat oxidative stress. One study linked eating more fruits and vegetables to lower rates of depression. Fresh is better but frozen work just as well.
This doesn’t mean that sometimes ice cream or cookies won’t help in the short term, but it’s much better to reach for wholesome foods that not only boost your mood but your overall health. Try out some of the above to kick-start your well-being. Additional foods include nuts and seeds, fermented foods and oats.
by Ken Lain, The Mountain Gardener, Watters Garden Center
Pioneers to the territory needed to be resourceful, work hard and figure out how to work with the land, including its healing powers. Much of this knowledge also came from the indigenous people who knew the land well.
Below are top medicinal plants used by Yavapai County founders.
Agave has thick leaves clustered that resemble a giant artichoke; referred to as the Century Plant because the plant blooms once every century. The tall flower stalk is high in sugar, and the leaves are full of fiber. Flower stalks can be eaten raw or cooked. The base is boiled into a syrup found in grocery stores.
The plant offers antibiotic, antiviral and healthy fungicidal properties.
Blackberry turns dark purple to black. They are sweet and mildly tart. Pioneers were happy to make jams and jellies.
Women often made tea from its leaves to drink during their time of the month. Tea made from the root was used to relieve diarrhea.
Mahonia is often referred to as Oregon grape holly. The bright gold flowers of spring form dark, “sweet tart” berries in mid-summer. The grapes are eaten fresh and made into preserves. The roots are used for liver, gastrointestinal and microbial issues.
Manzanita is the Spanish word for “small apples” and describes the fruit flavor. They can be eaten raw, although mealy with lots of seed.
The best use is a manzanita jelly. Tea made from its leaves was used to cure urinary tract infections.
Prickly pear cactus is easily identified with its flat pads and oval-shaped fruits. The flowers and pads are edible when young and tender. The fruit is ripe when deep red.
Prickly pear has some medicinal properties by balancing blood sugar. Its pulp and juice soothe the digestive tract, and the inside of the pads heal burns, wounds or inflamed skin when applied topically.
Silk tassel was is used as a pain reliever and antispasmodic for cramps. The Mohave and Kawaiisu Indians used it for stomach cramps and diarrhea. Also used for intestinal or menstrual cramping. Each is a stunning landscape plant, even without its medicinal uses. They are easy to grow and create a lowmaintenance landscape for non-herbalists.
A SYNERGY OF
“Awake with a winged heart, and give thanks for another day of loving."
—Kahlil Gibran
by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki and Nutrition
In the dance of life, our reproductive and sexual health plays a starring role, often reflecting the harmony — or disharmony — of our well-being. As we strive for balance in this intricate choreography, we can draw from two powerful practices: mindful nutrition and the ancient healing art of reiki.
Let’s start with nutrition, the foundation of our vitality. What we eat influences every aspect of our health, including our reproductive system. Foods rich in essential nutrients like folate, zinc and omega-3 fatty acids support hormonal balance, boost fertility and enhance sexual wellness.
Imagine your plate as a palette of vibrant colors all working together to create a masterpiece of health. By embracing a diet that’s as diverse as it is delicious, we nourish our bodies and create a fertile ground for wellness.
But nutrition is only part of the picture. Enter reiki, a gentle, non-invasive
practice that channels energy to promote healing on all levels — physical, mental, emotional and spiritual. Reiki’s ability to reduce stress, clear energetic blockages and restore balance can be particularly
beneficial for reproductive health.
Whether you’re facing challenges with fertility, managing the ups and downs of hormonal changes, or simply seeking a deeper connection with
your body, reiki offers a soothing, supportive touch. Imagine reiki as a warm, comforting wave that washes over you, dissolving tension and inviting peace. When combined with mindful nutrition, it becomes a powerful duo; feeding body and soul.
A s we journey through life, it’s essential to remember that reproductive and sexual health is not just about physicality; it’s about cultivating a deep, loving relationship with ourselves. By honoring our bodies with nourishing foods and gentle energy healing, we create a sacred space where health can flourish, and the rhythms of life can flow freely.
So, as you set your table with wholesome foods and open your heart to healing energy, know that you’re embracing the fullness of who you are — a vibrant, radiant being, capable of creating and nurturing life in all its forms.
May all Beings Benefit
We’ve collected 700 mountain hardy trees for Autumn color that are ready to adorn your yard. Maple, Aspen, Ash, Oak and more.
Reproductive health is a cornerstone of overall wellness, influencing fertility, pregnancy outcomes and sexual health.
While medical advancements have created numerous fertility treatments, nutrition plays a pivotal role in supporting and enhancing reproductive function.
Here’s a look at nutrients and foods particularly beneficial for both women and men.
Folic acid, a crucial B vitamin, is essential for DNA synthesis and cell division. It is well-known for its role in preventing neural tube defects during pregnancy, making it vital for women who are planning to conceive. It also enhances egg quality and overall fertility.
Leafy greens like spinach and kale, beans, citrus fruits and fortified cereals are excellent
sources of folic acid.
For men, B vitamins contribute to healthy sperm production and motility.
Optimizing reproductive health through nutrition involves a well-rounded diet rich in essential vitamins, minerals and antioxidants.
Omega-3 fatty acids are known for their antiinflammatory properties and their ability to balance hormones, both of which are crucial for reproductive health.
In women, omega-3s can improve egg quality and help regulate menstrual cycles. In men, they support sperm motility and reduce oxidative stress, enhancing fertility.
Include foods like salmon, mackerel, flaxseeds, chia seeds and walnuts to boost your omega-3 intake.
Oxidative stress can damage reproductive cells, affecting fertility in both sexes. Antioxidants like vitamins C and E, zinc and selenium help combat this stress and protect reproductive cells.
Berries, nuts, seeds and colorful vegetables such as bell peppers and carrots are rich in antioxidants and should be incorporated into daily meals to protect against cellular damage and enhance reproductive health.
Zinc plays a critical role in hormone regulation, ovulation and sperm quality. It is found in oysters, pumpkin seeds and whole grains.
Selenium, crucial for sperm formation and function, is abundant in Brazil nuts, fish and eggs.
“Where there is no wine, there is no love.”
Euripides
6 oz Chiocciole pasta, uncooked (or any pasta you choose)
1 lb Ground beef
1 lg Tomato, diced
1 tbs Butter, grass fed
1 tbs Liquid aminos
½ tbs White vinegar
1 tsp Black paper
1 tsp Pink salt (or to taste)
3 cloves Garlic
1 tsp Onion powder
1 tbs Fennel seed
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
This hearty pasta’s perfect for a dinner for two. It’s flavorful, packed with protein and easy to make in just one skillet. Food for thought: Fennel isn’t just delicious, it adds a sausage-y flavor. It’s also incredibly nutritious, and fennel is antiinflammatory, full of protective phytochemicals and also can help smooth digestive issues.
1Toast fennel seeds in a large pan or skillet for just a minute or two, careful not to burn. Remove, set aside, then brown ground beef in the same pan.
2Boil 2 quarts salted water in a pot. Add pasta to water, stirring occasionally, and cook for 9 minutes.
3Once meat has browned, remove and set aside.
Add butter to the pan, then mince garlic and add to melted butter. Once garlic has become golden, add back the ground beef. Add tomato, with onion powder, toasted fennel, black pepper, salt, white vinegar and liquid aminos. Let simmer 2 to 3 minutes.
4
Drain pasta, add to skillet, stir to combine.
Serves 2-3 | Time to Table 20 mins
Beyond their aromatic splendor and spectacular flavor, curry dishes can improve hormone regulation.
The spices — curry powder, turmeric and cumin — have antiinflammatory properties. Coconut milk is another frequently used ingredient, particularly in Thai curries. It contains medium-chain triglycerides that support hormone production and lauric acid, which has antimicrobial effects that boost hormone and gut health.
2 lg Sweet potatoes, peeled and cubed
1 lg Onion, diced
3 cloves Garlic, minced
1 inch Ginger, minced
1 can (14.5 oz) Diced tomatoes
1 can (13.5 oz) Coconut milk (no added sugars or sulfites for Whole 30 compliance)
1 med Red bell pepper, chopped
1 cup Cauliflower florets
1 cup Spinach or kale
1 tbs Coconut oil
2 tsp Curry powder
1 tsp Turmeric, ground
1 tsp Cumin, ground
1 tsp Paprika
Salt and pepper to taste
Fresh cilantro for garnish
1
Heat coconut oil in a large pot over medium heat. Add onion and cook until soft and translucent, about 5 minutes. Add garlic and ginger, cooking for another minute until fragrant.
2 Stir in curry powder, turmeric, cumin and paprika, cooking for another minute to toast spices.
3 Add sweet potatoes, pepper and cauliflower. Stir well to coat in the spices.
4Pour in tomato (with juice) and coconut milk.
Stir to combine. Season with salt and pepper.
5Bring mixture to a boil, then reduce heat to low and let simmer for about 20 to 25 minutes, or until sweet potatoes and cauliflower are tender.
6Stir in spinach or kale and let wilt, cooking for an additional 5 minutes.
7Adjust seasoning with more salt and pepper to taste. Garnish with fresh cilantro.
Serves 4 | Time to Table 30-35 mins
4 med Italian sausages
1 med Yellow bell pepper, sliced
1 med Green bell pepper, sliced
1 med Red bell pepper, sliced
1 lg Onion, sliced
2 cups Long-grain white rice
4 cups Chicken broth (or water)
2 tbs Olive oil
Salt and pepper to taste
1In a medium pot, bring chicken broth (or water) to a boil. Add rice, reduce heat to low, cover, and simmer for 18 to 20 minutes or until rice is cooked and liquid is absorbed. Fluff with a fork and set aside.
2Preheat your grill to medium-high heat. Place sausages on the grill and cook for about 12 to 15 minutes, turning occasionally, until nicely browned and cooked through.
3While the sausages are grilling, heat olive oil in a large skillet over mediumhigh heat. Add onions and peppers. Season with salt and pepper. Sauté for about 8 to 10 minutes, until tender.
4Once everything is cooked, slice sausages into bite-sized pieces. Serve over a bed of rice, topped with onions and pepper.
Serves 4 | Time to Table 35-40 mins
by Julie Turetzky, Managing Editor, Prescott Healthy Living
This recipe originated from leftover sausages and rice cooked for two different meals. We added some fajita veggies and had a quick and healthy family meal. If you don’t have these cooked items on hand, they are quick to prepare!
This quick and nutritious snack is perfect for balancing hormones and can be prepared in just a few minutes. Apples provide fiber and vitamins, while almond butter is rich in healthy fats and protein, making this a balanced and satisfying option.
1 med Apple (any variety)
2 tbs Almond butter
Sprinkle of cinnamon (optional)
1
Wash and dry apple, then core and slice into thin wedges.
2Arrange apple slices on a plate and serve almond butter in a small dish on the side.
Serves 1 | Time to Table 5 mins
3Optionally, sprinkle a pinch of cinnamon over apple for added flavor and hormone-balancing benefits
1 lb Flank steak, thinly sliced
2 cups Broccoli florets
¼ cup Soy sauce or tamari
2 tbs Olive oil
2 cloves Garlic, minced
1 tbs Ginger, minced
1 tbs Sesame oil
1 tsp Xanthan gum (optional for thickening)
Sesame seeds for garnish
This simple keto recipe delivers key nutrients like zinc and iron from beef, along with powerful antioxidants from broccoli, making it both nutritious and delicious.
1
Heat olive oil in large skillet over medium-high heat. Add steak and cook until browned, about 5 to 7 minutes depending on size of pieces. Remove and set aside.
2In the same skillet, add garlic and ginger and sauté until fragrant, about 2 to 3 minutes (careful not to burn garlic).
4Return steak to skillet. Pour in soy sauce and sesame oil. If using, sprinkle xanthan gum to thicken sauce.
5Stir until everything is well combined and heated through.
6Garnish with sesame seeds and serve..
3Add broccoli florets and stir-fry until tender, about 5 minutes.
Serves 4 | Time to Table 15-20 mins
This many-colored fruit salad comes loaded with nutrients that invigorate your body but can be especially beneficial for your lungs.
Oranges, strawberries and kiwi are rich in vitamin C, a powerful antioxidant that protects the lungs from damage by pollutants and free radicals. It also supports the immune system.
2 cups Strawberries, hulled and sliced
1 cup Blueberries
1 cup Blackberries
2 cups Pineapple, diced
2 sm Kiwis, peeled and sliced
1 med Mango, peeled and diced
1 med Banana, peeled and sliced
1 med Apple, cored and chopped
Fresh mint leaves for garnish (optional)
DRESSING
1 sm Lime, zested
2 sm Limes, juiced
¼ cup Honey
1 tsp Poppy seeds (optional)
1
Place all fruit in a large mixing bowl. If preparing in advance, wait to add the banana and apple until just before serving to prevent browning.
2 In a small bowl, combine honey, zest, juice and poppy seeds.
Whisk until blended.
3 Pour dressing over fruit mixture. Toss to combine, coating all the fruit.
4Transfer salad to a serving bowl or individual dishes. Garnish with fresh mint leaves.
Serves 4 | Time to Table 15-20 mins
Tips:
• Substitute or add any seasonal fruits of your choice.
• For a chilled version, refrigerate salad for at least 30 minutes, adding bananas and apples just before serving.
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
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
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
Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824
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
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
Arizona Dermatology Group 830 Ainsworth Dr. Prescott, AZ 86301 www.arizonadermatologygroup.com 928.776.0325
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 1598 Susan A Williams Way, Ste. E Chino Valley, AZ 86323 www.dermatologybyshelly.com 928.499.2915
Mackenzie Dermatology 3190 Clearwater Dr. | Prescott, AZ 86305 www.mackenziederm.com | 928.541.1312
Prescott Medical & Dermatology Group 804 Ainsworth Dr., Ste. 105 | Prescott, AZ 86301 www.prescottdermatology.com | 928.515.1155
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
Cathy Clements 1875 N. Peaceful Mesa Dr. Prescott, AZ 86305 www.cathysclements.com | 912.602.8486
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
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
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
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
Harmony Integrative Medicine
518 E. Gurley St., Ste. 101 | Prescott, AZ 86301 www.harmonyintegrativemedicine.com 928.776.4895
More MD
Internal Medicine
2286 Crosswind Dr., C | Prescott, AZ 86305 www.moremd.net | 928.216.3160
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
Turney Healthcare
1000 Ainsworth Dr., Ste. B100 | Prescott, AZ 86305 www.turneyhealthcare.com | 928.541.7995
Midwives
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
John J. O’Connor, MD
3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066
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 Rummel Eye Care P.C. 1022 Willow Creek Rd., Ste. 200 Prescott, AZ 86301 www.rummeleyecare.net | 928.445.1341
Rummel Eye Care P.C. 2517 Great Western Dr. | Prescott Valley, AZ 86314 www.rummeleyecare.net | 928.445.1341
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
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
Pediatrics
Cornerstone Pediatrics
7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599
Jodi Gilray PT PLLC
6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327
Jodi Gilray PT PLLC
3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586
Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843
Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327
Yavapai Pediatrics
3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470
Physical Therapy
Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118
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
Podiatry
Complete Foot & Ankle Care
3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428
Northern Sun Podiatry
2485 N. Great Western Dr., Ste. E Prescott, AZ 86314
928.225.2540
Premier Foot & Ankle
3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916
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 928.458.3739
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 DO YOU DEFINE A HEALTHY LIFESTYLE?
For me, being healthy is a balance of activity, nutrition and ensuring I make time for the joys in life. I feel the healthiest when I take care of myself physically and mentally; by spending quality time with family and with my partner and our
four-legged kids, my business and getting outdoors as much as possible. Finding fulfillment, challenge, comfort and joy in my life is all about balancing my time with any endeavor or lifestyle I choose to live.
WHAT TYPE OF EXERCISE DO YOU PREFER; WHY?
I prefer strength/barbell training. I am in the process of rebuilding my habit of weight training on a consistent basis. Dedicating the time to go to the gym can sometimes be the hardest part for me; though, every time I step up to a barbell I find the confidence that comes with
physically challenging and strengthening myself. I also have an incredible influence in my corner, strength and conditioning Coach Moorea Boardman, owner of Yellow Lizard Strength, who is always encouraging me.
WHAT IS YOUR FAVORITE HEALTHY MEAL?
I couldn’t begin to count how many times I’ve made this salad in the past five years. It is my go-to dinner after a long day and is always satiating. Grilled or pan seared chicken, kale, arugula, cherry tomatoes, bacon, goat cheese, almonds, lemon and champagne vinaigrette and some bread on the side!
WHAT IS YOUR NEXT GOAL IN YOUR HEALTH/ WELLNESS JOURNEY?
A health goal that has been a long time coming is investing time in my internal wellness and exploring causes and solutions for the chronic migraines I experience. I am working with Dr. Karissa Walton, NMD, founder of Arizona Healthcare Freedom, to do just that.
WHAT IS YOUR BIGGEST HEALTH/WELLNESS TIP?
Listen to your body! My mom would tell me this growing up all the time. Whether your body is telling you it needs sleep, has excess energy, wants fuel/food, or your mind just needs some peace and quiet... listen. I definitely believe that being attuned to your entire being is a part of finding your equilibrium in your wellness and in life.
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