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Stress Less & Enjoy
THE HOLIDAYS MORE
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!
First things first. This is not a season to try to lose weight. Your focus should be on not gaining weight, and we offer some great ideas to achieve that goal.
From an easy recipe swap — replace 1 egg with 2 egg whites — to mashing cauliflower instead of potatoes, there are ways to temper overindulgence and still relish the season.
Next, harken back to your childhood and remember the joy coloring gave you. Turns out coloring for adults can lower anxiety, improve brain function and promote relaxation. Maybe a good gift idea for yourself and others?
Generally speaking, consider the three Ms to get you through the holidays: massage, movement and meditation. Surefire ways to reduce stress.
We even help introverts get the most fun out of this chaotic time of year. And don’t forget your pets. If you’re stressed out so are they — learn what you can do to help your furry family members.
If you need to get away, seek out the wild beauty of Apache Lake Trail. Looking for more family and healthy fun? Try some active board games. Considering an e-bike? They actually offer more health benefits than you may think. There’s much more within our pages to stir your imagination and commitment to good health.
Be Well,
Laurie Associate Publisher
EXECUTIVE PUBLISHER
Elaine M. Earle, CPA
ASSOCIATE PUBLISHER
Laurie Fisher
SALES & MARKETING
Laurie Fisher, Vice President of Sales & Marketing
Julie Turetzky, Director of Marketing Services
Christina Lewandowski, Executive Sales & Marketing Assistant
Jennifer Knight, Special Projects Administrator
PRODUCTION & DESIGN
Michele Rodriguez, Creative Director
Christian Kaschmier, Digital Intern
EDITORIAL
Julie Turetzky, Managing Editor
Christia Gibbons, Senior Editor
Blake Herzog, Staff Writer
Valerie Demetros, Staff Writer
OPERATIONS
Bea Lueck, Vice President
Terry Scheib, Delivery Manager
COMMENTS & IDEAS
editor@roxco.com
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the
opinions of the owners or
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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LocalHEALTH
Heather Burgoyne Owner, Soar Pilates
Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.
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.
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.
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.
Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years’ experience as a massage therapist. A Prescott resident since 1984, she’s passionate about bringing health and wellness to our community, including massage, nutrition and exercise.
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 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.
Serenity Lord Owner, L.M.T., Prescott Massage Therapy
Jion Sommer embarked on a healing journey from MS and lupus that led her to discover her heart's work helping others. Through integration of a healthy diet, meditation and Reiki treatments she found restoration and balance.
Bailey Zygutis Nutritionist and Personal Trainer, The Moore Way Health & Fitness
Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.
Blayne Soriano Level 2 CrossFit Coach and CrossFit Kids Coach
Blayne Soriano 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.
Katie
Founder
Owner, Club Pilates
Aymee
Coloring is Good
FOR THE Adult Brain
by Valerie Demetros
If you’re looking for an easy way to relax and calm your mind, take a page out of childhood and get coloring.
Coloring books intended for adults are not like traditional children’s coloring books. They feature a higher quality of paper, intricate designs and a wider variety of themes. Whether you’re a big fan of Harry Potter, swear words, tattoo design, Vincent van Gogh, gnomes, airplanes or mandalas, there is definitely a coloring book for you.
It’s not only fun and creative, coloring also benefits your mind.
A study published in Art Therapy: Journal of the American Art Therapy Association found that coloring mandalas or geometric patterns actually helps lower stress and anxiety levels.
The study also found that coloring temporarily prevents you from continuing an inner dialogue because you need to deeply engage and focus on the activity.
A few more benefits include:
IMPROVED BRAIN FUNCTION
When you’re coloring, different parts of your brain’s cerebral hemispheres are activated. Choosing colors activates your creativity, and coloring forms and shapes activate the logic part of your brain.
IMPROVED MOTOR SKILLS
Complex designs with small details require refined hand-eye coordination and motor skills. Some studies suggest that coloring books as well as puzzles and brainteasers can even help delay the onset of dementia.
BETTER FOCUS
Coloring activates your frontal lobe, which means that your brain is organizing and problem-solving. Regular coloring sessions help you relax and concentrate on one thing.
ACCEPTING IMPERFECTION
Coloring is noncompetitive, so no pressure. Take your time, color outside the lines, move on without finishing or make a daffodil purple — your rules. Let go of judgments or expectations and just have fun.
REDUCED ANXIETY AND STRESS
Coloring for 20 minutes or more helps lower your heart rate and decrease anxiety. Coloring has a de-stressing effect since it requires repetition and attention to detail, focusing on an activity rather than problems.
PORTABLE RELAXATION
Coloring books and pencils are portable. Stuck in an airport or waiting for an appointment? Pull out your book and pencils and relax. Sure, you could pull out your phone, but this is more fun.
Start and/or end your day by coloring. Color a page in the morning with your coffee and start the day with a stress-free, relaxed outlook. In the evening, color a page instead of scrolling on your phone before bed. You’ll eliminate the blue light and relax better.
Coloring isn’t going to cure your anxiety, stress or depression, but it can reduce the levels of anxiety and stress. If you enjoy coloring, make it a part of your daily routine and reap the benefits.
Keep Up Exercise
&
PULL
BACK SPENDING
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
Stressing less for the holidays isn’t always easy — easier said than done, that’s for sure.
A s a CrossFit coach, I encourage you to stay in your routine as much as you can through the holiday season. Routine in exercise at least three times a week and routine in making
healthy food choices.
Candy, cookies and wine, to say the least for example, don’t have to be in your house every day for you to grab.
But this month I want to talk about gifts. Gifts seem to be a big stressor during the holidays. What to buy someone, how much to
spend on them etc., etc. At least this seems stressful to me and takes away from the true meaning of the holidays of celebrating and spending time with family and friends.
Here is my suggestion, draw names in your family for gifts. Set one value amount, and just prioritize
the important things instead of gifting everyone hoping you got the right things. Besides, the sales are after the holidays.
To wrap it up, with so much going on try to minimize your stress with exercise, healthy food choices and pulling back on all the spending.
Time with animals lowers the stress hormone - cortisoland boosts oxytocin, which stimulates feelings of happiness.
No Gym, NO PROBLEM
by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS
The days are shorter, the weather’s colder and you’re in a hotel. Whether you’re there for work or because of some family gatherings, what are you going to do to stay fit?
Welcome to your Hotel Workout Survival Guide.
Let’s start with the basics. That sturdy bed? No, you can’t jump on it, but you can use it for tricep dips and incline push-ups.
Bed tricep dips: Sit on the edge of the bed, hands beside your hips, fingers forward. Lower yourself down, then press back up. It’s like waving goodbye to underarm jiggle while you contemplate room service. If the bed is not firm enough, use the edge of the desk or a table.
Incline pushups: Place your hands on the edge of the bed and feet on the floor. Lower your chest and push back up. It’s like you’re pushing away from that room service menu. Double win. If you are strong enough, lower to a table or the floor, with a towel under you.
NEXT UP
Suitcase squats: Grab your suitcase, hopefully it’s not too overpacked. Hold it in front of you and go for some squats. Your legs and glutes will thank you. If you are uncertain if you can get up from a squat, squat over a chair and just before you would sit, stand back up. Jumping jacks (do them quietly): This one’s classic. A full-body workout
that doesn’t need any equipment; just be mindful of the people below. No one wants an angry guest knocking on your door because you were overzealous in your cardio. Land softly. Some ladies are unable to do a jumping exercise without leaking, so modify to step outs, just bring the pace up. The isometric hold when the Wi-Fi’s down: Hold
a plank while you stare longingly at your phone. Time passes faster than you’d think. Try holding it until you get a signal. Extra points if you stay calm.
If you are on an upper floor, don’t forget you can use the stairs. And if you are lucky and have a hot tub and indoor pool, they are the perfect way to relax afterward.
OWNED & OPERATED
BY PRESCOTT NATIVES
Ketamine therapy is a revolutionary treatment for mental health concerns such as depression, PTSD, addiction, and anxiety. 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.
FRANKINCENSE
SUPPORTS YEAR-ROUND
Skin Care
We all remember the beloved story of the three kings who brought gold, myrrh and frankincense to the infant Christ child. Everyone knows the value of gold, but what about the other two?
Since ancient times, myrrh has been used to treat wounds, reduce aches and pain, combat joint inflammation and for other medicinal uses. It and frankincense are derived from tree resin and used as essential oils. Combined with hydrosol, frankincense benefits your skin. This water-based byproduct of the process of making essential oils greatly reduces the risk that comes with handling the concentrated oil.
Frankincense hydrosol contains microscopic drops of the essential oil, which carry its pleasantly woody fragrance and properties to help your skin in numerous ways, including:
CURBING INFLAMMATION
Frankincense is believed to have anti-inflammatory characteristics, and a study published in 2017 offers support for that theory, though more work needs to be done.
Researchers found frankincense essential oil significantly decreased proliferative activity, or inflammation, in human skin cells in a lab setting. Frankincense hydrosol is used to soothe rashes, bug bites and skin conditions including acne, eczema and psoriasis.
TONING
Skin toners remove the remaining bits of dirt, cosmetics, soap scum and other impurities after a cleanser, and frankincense has natural antiseptic properties that make it a natural fit for this purpose.
It’s an astringent that can reduce the appearance of pores, and its inviting yet mysterious aroma is a great way to wake yourself up in the morning.
SOOTHING AND REFRESHING
Frankincense hydrosol is a convenient misting product to carry with you throughout the day
to calm and refresh your skin whenever it’s feeling a little dry or distressed. It’s gentle enough for sensitive skin so everyone can benefit from keeping a bottle handy.
ANTI-AGING
The astringent effects of frankincense can lift and tighten skin and reduce the appearance of wrinkles and fine lines. It further boosts mature skin by offering protection from free radicals and rejuvenation for damaged skin.
HYDRATION
It helps to moisturize the skin, making it useful for dry or dehydrated skin types. Its anti-inflammatory and antioxidant properties also soothe the skin and makes it more receptive to moisturizing ingredients while also fortifying the skin barrier. When possible it should be followed up with a moisturizer to lock in the hydration.
Kitchen Statement THESE HOUSEPLANTS MAKE A
by Ken Lain, The Mountain Gardener, Watters Garden Center
When it comes to the kitchen, growing plants indoors has some practical applications. The right plants purify inside air, add splashes of color and provide fresh produce.
African violets — Saintpaulia, are the perfect houseplant substitute for those who enjoy cut flowers in the kitchen. Happy African violets flower nearly year-round and come in a multitude of colors. These compact houseplants want bright, indirect light and frequent watering, perfect for a windowsill.
Herbs — Cooking with homegrown herbs is the best. They need a bright kitchen with lots of windows or bright lights for lush, full herbs to thrive. Easy herb varieties to grow indoors include cilantro, chives, mint, oregano, parsley and thyme. Philodendron — This plant looks great in hanging baskets. Similar to pothos, they are considered relatively drought-tolerant and can grow in virtually any room. Its most notable trait is the ability to purify indoor air.
Pothos — Epipremnum aureum, are indeed some of the easiest houseplants to care for. They adapt well to any condition and are considered drought-tolerant. Perfect for smaller kitchens with limited counter space.
Rubber tree — Ficus elastica, is a significant
statement plant in kitchens. Adaptable to any growing room with a window in it, they can get large but easily are controlled with mild pruning.
Succulents — When you have a sunny windowsill in your kitchen, succulents
are a fabulous option. The term “succulent” describes plants that store water in various parts of their leaves or stems. This makes them super-efficient water users with low maintenance needs.
Z Z plant — Zamioculcas zamiifolia, is also known as the Zanzibar Gem. As hardy as any cactus that thrives in low, to very bright conditions, ZZ plants make the list of Houseplants You Can’t Kill every year. These slowgrowing plants are started by rhizomes and hardly need to be watered. Start here if you travel a lot, visit the grandkids often or simply are the forgetful gardener when watering your plants.
CHOOSE PLANTS BASED ON YOUR KITCHEN’S CONDITIONS
When choosing houseplants to accent the room, your kitchen’s light and humidity are vital. Make sure you select plants that thrive in your unique space.
ACTIVE BOARD GAMES
BOOST Family Fun
Active board games combine strategy and physical activity, making them perfect for families looking to have fun while staying active.
Here are some of the best active board games that will get everyone off the couch and into action.
Twister — Twister is a classic family game that never fails to bring laughter and chaos to game night. With its colorful mat and spinner, this game challenges players to place their hands and feet on different colored circles.
As the game progresses, you’ll find yourself twisted into awkward positions while trying to maintain your balance. It's a great way to work on flexibility, balance and coordination.
Movez: The cardio board game — Movez is a newer game that adds an element of fitness to family fun. Players take turns drawing cards that prompt them to perform different physical challenges, from jumping jacks and squats to sprints around the room. The goal is to collect as many points as possible by completing these
exercises. Movez is great for families looking to sneak in a workout while playing.
Charades for kids —
Charades is a timeless game that encourages creativity and physical expression. In this familyfriendly version, cards feature simple prompts that are easy for kids to act out, like “elephant,” “brushing teeth” or “playing basketball.” It’s a hilarious and active way to spend time together as you act out clues without speaking.
GoNoodle —
GoNoodle, known for its online movement and mindfulness videos, brings physical play into the living room with its interactive board game. Players roll the dice and complete silly movement challenges based on the space they land on. These challenges might include dancing like your favorite animal, striking yoga poses, or performing wacky moves.
It’s perfect for younger kids, but adults will want to join in the fun.
B eat the Parents — This game pits kids versus parents in a series of wacky physical and mental challenges. The Family Challenge edition incorporates movement into the fun with activities like balancing on one leg, bouncing balls into cups or racing to complete a task. It’s a great way to get everyone involved and fosters some healthy competition between generations.
Hedbanz Act Up! — Hedbanz Act Up! adds an active twist to the popular guessing game. In this version, players wear cards on their heads without knowing what the card says, while others act out the clue to help them guess. The catch? There’s no talking allowed — only gestures and actions. It’s a fast-paced, hilarious game that keeps everyone moving and guessing.
Spirit of this Season THE TRUE Embrace
by John Murphy, Founder, Make 100 Healthy
'
Tis the season to celebrate the holidays. It’s the time of year to reflect on the past and rejoice in the warmth and togetherness of friends and family.
The holiday season also can be a time of stress and anxiety. For many, the pressure of hosting a holiday party or family Christmas gathering is overwhelming.
On the other hand, many have no family or friends to share the holidays with. That’s when the spirit of the holidays can feel distant and lonely.
The spirit of the holidays is of love and goodwill to our fellow man — our families, friends and strangers. A simple act of kindness to someone in need is the best gift we can give. It can be a
hug or something as simple as listening to someone’s problem and showing care and concern.
My goal this holiday season is to brighten someone’s day. It’s amazing how good it feels to give.
Time, understanding and a warm heart go a long way to making someone feel important. Yes, this should be a yearlong goal, but especially during the holidays.
The holiday season is also the end of the year and the start of a new one. For those who are down or suffering, hope is a gift that anyone can give or receive.
It’s never too late … until it’s too late.
Many of us are busy and focused on our immediate
needs, commitments and obligations during this season. I suggest the true spirit of the holidays is to help others accomplish a goal, make a charitable donation or to show up at the food kitchen to give to others.
The holidays can be a time of indulgence, but with a healthy mindset it can be so much more. This season can be defined by how many smiles we can bring and making those less fortunate feel loved, respected and special.
The only thing needed to accomplish this is to look around you and make a difference when you can. It’s the best gift you can give to yourself. Try it, you’ll like it! That's the true spirit of the holidays.
Enjoy and God bless us all.
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Apache Lake
OFFERS ABUNDANT RECREATION
by Zack Sharpe
Marketing and Brand Manager, Summit 4x4 Company
Arizona is renowned for its desert landscapes, and the Apache Lake Trail is one of the best ways to experience the state’s wild beauty.
Nestled within the Tonto National Forest, this 40-mile trail combines stunning views, water access and serves as a great place to recharge, making it a perfect destination for those who enjoy both adventure and nature.
The Apache Lake Trail starts near Roosevelt Dam and follows the historic Apache Trail Scenic Byway. The route winds through narrow canyons, offering breathtaking views of the Salt River and surrounding mountains.
A s the trail hugs the shore of Apache Lake, travelers are treated to panoramic vistas of the sparkling water framed by desert cliffs. This scenic drive not only is beautiful but also provides opportunities to enjoy wildlife, with desert bighorn sheep, eagles and other native species frequently spotted along the way.
Though parts of the trail are paved, much of it is unpaved.
The gravel sections are generally accessible for most 4x4 vehicles, but there are stretches where
a high-clearance vehicle is recommended, especially after heavy rains, which can create slippery road conditions. The trail’s terrain and sharp turns make it a great destination for off-roaders looking to get out and enjoy nature without first having to tackle a challenging trail.
The Apache Lake Trail offers an abundance of outdoor recreation. There are several camping spots along the lake’s edge, allowing visitors to enjoy a night under the stars with the lake just steps away from their campsite. The clear waters of Apache Lake are perfect for fishing, kayaking or paddleboarding, offering a refreshing break after a long day of exploring the trail.
For those who love hiking, there are numerous trails in the area, providing opportunities to explore the desert landscape more deeply. Whether you’re looking for a quick day trip or a longer overnight adventure, the Apache Lake Trail offers the perfect mix of off-roading, gorgeous scenery and relaxation, making it one of Arizona’s hidden gems for adventurers of all kinds.
Photo: Summit 4x4 Company
Gym Rat
Whether you’re a seasoned athlete or a New Year’s newcomer, following these simple guidelines will help make the gym experience enjoyable for everyone.
Wipe down equipment: Sweating is a natural part of working out, but nobody wants to sit in someone else’s sweat. After using any equipment — whether it’s a treadmill, bench or dumbbells — wipe it down with the disinfectant spray and towels typically provided by the gym. This keeps things clean and hygienic for the next person.
Re-rack your weights: It may seem obvious, but re-racking weights is one of the most neglected rules of gym etiquette. After using dumbbells or plates, make sure to return them to their proper place. Leaving weights scattered on the floor can be dangerous and inconvenient for others trying to use the same equipment.
Be mindful of your space: Gyms can get crowded, especially during peak hours. Be aware of your surroundings and avoid hogging equipment or workout spaces longer than necessary. If someone
is waiting to use a machine you’re on, let them “work in” between your sets if possible.
Limit phone use: Using your phone for music or tracking your workout is common but be mindful of spending too much time texting or scrolling through social media while on equipment. It slows you down and keeps others waiting. If you need to make a call, step away from the workout area to avoid distracting others.
Respect noise levels: Grunting, dropping weights or playing music without headphones can be disruptive. While a little noise is natural when you’re pushing through a tough set, try to keep it to a reasonable level.
Be kind and courteous: The gym is a community, so treat fellow gymgoers with respect. Offer encouragement, avoid judging others and give people their space. A friendly atmosphere makes the gym a better place for everyone.
Acts of Kindness
Impact your Health
by Heather Burgoyne, Owner, Soar Pilates
As we approach the end of the year, it’s a great time to reflect on the power of kindness — not just for those we help, but for ourselves too. Acts of kindness, big or small, have a profound impact on our well-being and can boost both your mental and physical health.
Whether it’s helping a friend, donating to a cause or simply spreading positive vibes, the benefits of kindness go beyond the obvious.
You’ve probably noticed that when you do something kind for someone else, you feel a little lighter, a little more joyful. Right? Well, there’s a reason for
that. Kindness is actually wired into our biology.
When we engage in acts of kindness, our brains release powerful chemicals like dopamine and oxytocin. These natural mood boosters can make you feel happier, calmer and more connected to those around you.
Kindness and gratitude are directly linked to lower stress levels, improved mental clarity and even a stronger immune system.
Here are a few simple ways to incorporate giving back and gratitude every day:
1. Volunteer: Whether it’s an hour at a local shelter
or helping a neighbor with groceries, time is one of the most valuable gifts you can give.
2. Spread positivity: Send a text to a family member or friend telling them how much you appreciate them, or leave a kind note for someone to find.
3. Donate: Find a charity or local organization that speaks to your heart, and contribute in any way you can — every bit helps.
4. Offer a helping hand: Hold the door, help someone with a task or just be there to listen. Kindness is contagious,
and it starts with small, thoughtful actions.
5. Practice gratitude: Keep a journal of things you’re grateful for, and reflect on the ways people have been kind to you. It will inspire you to keep giving back!
By incorporating acts of kindness daily, you can boost your mental and physical health, strengthen social connections and cultivate a deeper sense of gratitude. Whether it’s a simple smile or a grand gesture, remember that every act of kindness counts. So this season, let’s embrace the wellness of giving.
RIDING E-BIKES
IS HEALTHIER THAN YOU THINK
It’s
hard not to notice them, they are everywhere these days. Yes, we’re talking about electronic bicycles (e-bikes).
It seems as if one minute everyone was riding a bike, and the next minute everyone’s bike had a motor.
Sales of e-bikes rose from 287,000 in 2019 to more than 1.1 million in 2022. Germany, France, Italy, Austria and the Netherlands all have more e-bike riders per-capita, and in China there are more e-bikes on the road than cars.
While it might seem counterintuitive, e-bikes provide more health benefits than you think. Stronger muscles, improved longevity and better heart health are just a few.
E-bikes are a great alternative to cars. With good weather, get to work sweat-free while saving money and gas.
E-bikes are fueled by batteries, making them heavier than the average bike. Class 1 e-bikes have a pedal assist system with a motor to increase pedaling power, while the Class 2 e-bikes have a throttle and don’t require pedaling. Max speed is 28 miles per hour.
It’s interesting to note that the one demographic that seems apprehensive in joining the e-bike crowd
is avid cyclists and other fitness enthusiasts. To some, it can seem like cheating.
The good news is that research shows e-cyclists are physically active for at least 95% of each ride. Most studies found that e-bike users burned just 30% fewer calories than those on regular bikes.
For some people, e-bikes have opened up a new world. Because e-bikes are easier on joints and muscles, many people can finally get out there and ride. For others, it just means they can ride longer and farther.
And the benefits don’t end there. One study found car owners who also owned e-bikes used the bike to replace about half the miles they usually traveled by car.
When using an e-bike instead of car trips, one e-bike can reduce CO2 emissions by 225 kilograms each year. That’s equal to the emissions of one passenger flying economy from Philadelphia to Chicago.
An e-bike is more expensive than an average bike so you’ll want to do your research. Test it out and talk to friends and colleagues for first-hand information.
Pets’ Needs
THIS SEASON CATER TO YOUR PLAY
by Loree Walden, Marketing Manager, Yavapai Humane Society
As the holiday season approaches, it brings joy, gatherings and celebrations — but it can also come with its fair share of stress.
Animals are incredibly intuitive and often pick up on our emotions, meaning that when we’re
stressed, they feel it too.
Sometimes, the changes in our homes — adding a Christmas tree, new decorations or rearranging furniture to make space for gatherings — can confuse our pets. They rely on familiar surroundings; these sudden shifts can make them feel
unsure or stressed.
It’s important to recognize signs of stress in your pets, which can include changes in behavior, excessive barking or meowing, pacing or even accidents around the house.
So, how do we keep our pets calm and happy during this busy time?
Pets thrive on routine. As much as possible, keep feeding times, walk and play sessions consistent. Sticking to their regular schedule provides a sense of security and helps reduce stress. If you have guests visiting or are traveling, ensure your pet’s needs are met first. A calm pet is one that feels loved and attended to.
With the constant movement and noise the holidays can bring, make sure your pet has a quiet and comfortable area to retreat to when they need to relax. This could be a favorite room, their bed or even a crate where they feel
secure. A calm, peaceful environment gives your pet a place to decompress, especially if holiday gatherings or parties become overwhelming. Holiday decorations look festive to us, but to our pets, they can be hazardous. Be careful where you place ornaments, candles or electrical cords, as curious pets may knock them over, chew on cords or even ingest things they shouldn’t.
Pets are incredibly in tune with their humans. If you are calm, they are more likely to feel calm too. So, take time to bond with your pet.
With a little preparation and mindfulness, both you and your pets can enjoy a safe, happy and stressfree holiday season. By tuning into their needs, you can ensure the holidays are just as enjoyable for them as they are for you.
Happy Holidays from all of us at Yavapai Humane Society!
Find Peace
AMID THE CHAOS
by Katie Wallace, Owner of Club Pilates Prescott and Sedona
The holiday season can bring a whirlwind of stress as we navigate shopping, travel, cooking and juggling various commitments. In the midst of this chaos, taking time for ourselves becomes crucial.
One effective way to achieve this balance is through Pilates, a mindful exercise practice that nurtures the body and mind.
MIND-BODY CONNECTION
Pilates emphasizes the connection between breath, movement and mental focus. Each exercise requires concentration, encouraging participants to tune into their bodies and be present in the moment.
This mindful approach helps divert attention from external stressors and cultivates a sense of inner peace. By concentrating on controlled movements, practitioners can release tension and anxiety, creating a calming effect.
PHYSICAL BENEFITS, STRESS RELIEF
During the holidays, it’s easy to overlook physical
health. Regular Pilates practice enhances strength, flexibility and posture, helping to counteract the physical demands of heavy lifting, standing for long periods and getting up and down from ladders.
Don’t let aches and pains slow you down during such a special time.
Pilates promotes relaxation through deep breathing techniques. As you learn to control your breath, your body activates the parasympathetic nervous system, which reduces stress hormones and promotes a state of calm. This physiological response can be particularly beneficial during the hectic holiday season, providing a mental and physical reset.
MAKING TIME FOR YOURSELF
Finding time for self-care can be challenging during the holidays, but Pilates is flexible enough to fit into any schedule. Whether you prefer short sessions at home or longer classes in a studio, you can tailor your practice to your availability. By committing to a regular practice, you
can carve out moments of tranquility amid the seasonal hustle, enhancing both your physical and mental well-being.
Embrace Pilates this holiday season as an opportunity to refill your own cup, allowing you to show up as your best self for those you love.
1300 Commerce Dr. 10 a.m. www.thelaunchpadteencenter.org
YOUTH EVENTS & ORGANIZATIONS:
YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org
ONGOING EVENTS:
Community Ice Skating & Hockey
November - January
Findlay Toyota Center www.findlaytoyotacenter.com/ice-skating
Dance & Fitness Classes
Elks Theatre www.prescottymca.org
Jan Alfano Trail parkrun
Saturdays 7:30 a.m.
Jan Alfano Trail www.parkrun.us/janalfanotrail
Prescott Farmers Market
Saturdays
9:30 a.m. - 12:30 p.m.
Dignity Health/YRMC Parking Lot www.prescottfarmersmarket.org
Photo by Karen Shaw
Hot CocoaCREATE A
BAR
Brrrr, it’s chilly outside. And that can only mean one thing — it’s time to bring out the hot chocolate.
Even better, amp up the fun with a buildyour-own hot cocoa bar. Hosting your child’s sleepover, book club or a catch-up with friends just got significantly better.
While you’re at it, get creative while decorating and use ribbons around mason jars, mini chalkboard labels for toppings and scattered wildflowers or pinecones on the table. Now it’s time to get everything together for your gathering. Here’s what you’ll need.
MUGS
Disposable cups might be easier, but mismatched coffee mugs have a festive feel. Empty the cabinet and show your collection, hit the thrift stores for some crazy, fun mugs or buy some new, colorful designs.
HOT CHOCOLATE
The most important element. There are some good mixes out there. For
a splurge, try La Parisienne Drinking Chocolate, and for a deep chocolate flavor try Ghirardelli Hot Chocolate Mix. You can also make your own and impress everyone. It’s quite simple, just find a recipe that works for you and use a slow cooker to keep it warm.
MASON JARS
These are perfect for toppings and repeat hot cocoa nights — everything is neatly stored and ready to go for next time.
TOPPINGS
* Marshmallows (all sizes)
* Whipped cream
* Chocolate chips, white and dark
* Peppermint bark, finely chopped
* Candy canes, crushed and whole
* Andes mints
* Toffee bits
* Coarse sea salt
* Long pretzel sticks
* Caramel sauce
* Chocolate syrup
* Sprinkles
* Cinnamon sticks
* Coconut flakes
BOOZE (ADULTS ONLY!)
For the adults, don’t forget the booze. Whether it’s vodka, bourbon or whiskey, there are many ways to spike your cocoa. Add flavored vodkas like citrus or vanilla along with Irish cream and peppermint schnapps.
COOKIES
Don’t forget the cookies. Nothing goes better with hot chocolate than a big, chewy cookie.
Nails a Break
by Valerie Demetros
If you love how your nails look with polish, you may be wondering whether your nails need a break once in a while. The answer is simple — it depends.
Nail polish can act as a protective barrier for your nails, shielding them from environmental damage and preventing moisture loss. It can also provide strength and durability, reducing the risk of breakage and splitting. However, prolonged and frequent use of nail polish, especially those containing harsh chemicals like formaldehyde and toluene, can create dry, brittle and discolored nails.
Experts suggest you watch for five signs. First, the appearance of keratin granulation (rough and white patches on the surface of the nail). Next, watch for peeling, ridges and splits, discoloration and dehydrated cuticles.
The polish you choose can play a major role in how damaged your nails can become and how long your break should be. This mainly involves the removal of the polish.
Gel, dip powder and acrylic manicures can be more physically damaging to remove than regular polish.
Unfortunately many salons don’t take the necessary time to remove gel and acrylic in a way that doesn’t damage the nail plate. Aggressive removal methods damage your nails. Have your polish removed correctly. Using an electric file or abrasive buffers can dislodge superficial nail cells leading to peeling, splitting and thinning of the nail plate. Mechanical damage is created with rough removal, like vigorous scraping or grinding. Soaking nails too long in acetone also can cause nails to dry out and become brittle. Never pick or peel your polish off. This can damage the surface.
If you see signs of damage, dermatologists recommend going at least one to two weeks between gel manicures to give your nails a break. The length of time depends on the extent of damage and how quickly your nails grow. You may need to grow out your nails for six months if you have extensive damage.
To help your nails while you’re taking that break, apply cuticle oil, use hand lotion and take a B-complex vitamin supplement containing biotin.
Find
Natural Ways TO
SOOTHE & HEAL CHAPPED LIPS
Chapped lips are a common problem, especially during winter when dry air can strip moisture from your skin.
While lip balms can provide relief, some simple home remedies can soothe and heal your lips naturally.
HONEY
Honey is a natural humectant, meaning it draws moisture from the air into your skin. Its antibacterial properties can help heal cracked lips and prevent infections. Simply dab a small amount of raw honey onto your lips before bed, and let it work its magic overnight. For added benefits, you can mix honey with other moisturizing agents like coconut oil or petroleum jelly.
COCONUT OIL
Coconut oil is one of the best natural moisturizers for dry, chapped lips. Rich in fatty acids, it helps lock in moisture and create a protective barrier against harsh weather conditions. Apply a thin layer of coconut oil to your lips a few times a day to keep them soft and hydrated. You can also use
olive oil or shea butter as alternatives with similar moisturizing effects.
ALOE VERA
Aloe vera is known for its soothing and healing properties, making it a perfect remedy for chapped lips. It contains anti-inflammatory compounds that can reduce irritation while promoting skin repair. You can use fresh aloe vera gel from the plant or buy a natural, store-bought
gel. Apply it to your lips as needed to relieve dryness and promote healing.
CUCUMBER
Cucumbers are incredibly hydrating and can provide quick relief for dry, chapped lips. Simply cut a cucumber slice and gently rub it over your lips for a few minutes. The cooling effect will soothe irritation while providing your lips with essential moisture. This is a refreshing remedy, especially on a hot day.
SUGAR SCRUB
Exfoliating your lips with a sugar scrub helps remove dead, flaky skin, allowing moisturizing agents to penetrate more effectively. You can make a simple scrub at home by mixing one teaspoon of sugar with a few drops of honey or olive oil. Gently rub the mixture on your lips in circular motions, then rinse with warm water. Exfoliate once or twice a week for smooth, soft lips.
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Look Radiant,
Stress-Free FOR THE HOLIDAYS
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
The holiday season is filled with joy and celebration, but it also can bring stress, late nights and an endless list of things to do.
Unfortunately, all of this can take a toll on your skin, leaving it dull, puffy and tired-looking — just when you want to look your best for holiday parties and gatherings.
The good news? A glow-boosting facial is the perfect way to refresh and rejuvenate your skin, helping you achieve a radiant, youthful complexion in time for the festivities.
Glow-boosting facials are designed to target the visible effects of stress such as dullness, dryness and puffiness. Hydrating facials are particularly effective for restoring moisture to dry, tired skin, helping to plump fine lines and bring back your skin’s natural glow
For those dealing with uneven skin tone and dark circles, brightening facials work wonders, leaving your complexion even and luminous.
One popular option for those short on time is the Hydrafacial, a quick and
effective treatment that cleanses, exfoliates and hydrates the skin in one session. It’s a favorite for achieving an instant, dewy glow with no downtime — perfect for the busy holiday season. This treatment uses a combination of suction to remove impurities and infusion to hydrate and plump the skin, leaving you looking fresh and radiant in less than an hour.
For a deeper rejuvenation, treatments like chemical peels or laser facials can help reduce pigmentation and fine lines, creating a flawless base for your holiday makeup. These treatments work by stimulating collagen production and resurfacing the skin, giving you long-lasting results that keep you glowing throughout the season.
Beyond the aesthetic benefits, facials provide a moment of calm and selfcare amid the holiday rush, helping you to manage stress while pampering your skin. This holiday season, treat yourself to a glowboosting facial and step into every event looking — and feeling — your best.
LESS STRESS & BETTER SLEEP
Neurofeedback training, also
by
photo
Blushing Cactus Photography
THIS SEASON CAN IMPACT
TMJ & Sleep Apnea
by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions
The holiday season is often filled with happiness and celebration, but it can also cause significant stress. For individuals suffering from TMJ disorders and sleep apnea, this stress can exacerbate symptoms and affect overall well-being.
UNDERSTANDING
TMJ, SLEEP APNEA
TMJ disorders: TMJ affects the jaw joint and surrounding muscles, leading to pain, difficulty chewing and even headaches. Stress can lead to clenching and grinding of teeth, worsening TMJ symptoms. Sleep apnea: This disorder is characterized by interrupted breathing during sleep. Stress can increase anxiety and sleepless nights, worsening sleep apnea symptoms.
STRESS MANAGEMENT TECHNIQUES
MINDFULNESS AND RELAXATION
* Practice mindfulness meditation to ground yourself and reduce anxiety.
* Incorporate deep breathing exercises to calm the nervous system.
PHYSICAL ACTIVITY
* Engage in regular exercise, such as yoga or walking, which can reduce stress levels and help alleviate TMJ discomfort.
ADEQUATE SLEEP
* Prioritize sleep hygiene by maintaining a consistent sleep schedule and creating a restful environment, essential for managing both TMJ and sleep apnea.
LIMIT HOLIDAY OVERWHELM
* Set realistic expectations for holiday gatherings and gift-giving. Learn to say no when necessary to avoid overcommitting.
HEALTHY EATING
* Maintain a balanced diet, avoiding excessive sugar and caffeine, which can heighten stress and impact sleep quality.
SPECIFIC STRATEGIES
TMJ MANAGEMENT
* Use heat or cold packs on the jaw to relieve tension.
* Avoid hard or chewy foods during highstress periods to minimize jaw strain.
SLEEP APNEA MANAGEMENT
* Consult with a sleep medical professional about potential treatment options, including CPAP, dental appliances or laser therapy.
* Sleep on your side instead of your back to reduce airway obstruction.
By incorporating these strategies, you can minimize stress during the holidays, ultimately reducing the impact on TMJ and sleep apnea. Taking proactive steps to manage stress not only enhances your holiday experience but also promotes better overall health.
Managing
Holiday Stress & Emotions,
KETAMINE THERAPY CAN HELP
by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind Healing Pathways
The holiday season, while often joyful, can also trigger significant stress and emotional challenges. Family gatherings, financial pressures and heightened social expectations can increase feelings of anxiety and sadness, causing many to feel overwhelmed.
For those struggling to manage their emotions during this period, ketamine therapy offers a promising solution.
Seasonal Affective Disorder (SAD) affects about 5% of U.S. adults, with women four times more likely than men to experience it. The reduced daylight during fall and winter months worsens symptoms of depression and fatigue, making the holiday season even more difficult to navigate. SAD can lead to irritability, low
energy and disrupted sleep.
Research also shows that depression and anxiety rates spike during the holidays. A National Alliance on Mental Illness (NAMI) survey found that 64% of people with mental health conditions reported worsening symptoms during the holidays. Stress, financial concerns and feelings of loneliness intensify this emotional burden.
Though suicide rates are believed to peak during the holidays, this remains a concern year-round. However, the stress and isolation experienced by some during the holiday season can exacerbate suicidal thoughts. The CDC notes that suicide rates tend to rise in late December and early January, adding to the emotional weight of the season for
those already struggling with mental health.
Ketamine therapy offers rapid relief for individuals facing these challenges.
By acting on the brain’s neurotransmitter systems, ketamine helps rebuild disrupted neural pathways, promoting emotional stability and reducing stress responses. It can alleviate symptoms of depression and anxiety within hours or days, unlike traditional antidepressants that may take weeks.
Ketamine helps patients feel more grounded, facilitating emotional release and fostering resilience. For those overwhelmed by the holiday season, ketamine therapy offers a path to peace, enabling them to enjoy the season with a clearer mind and lighter heart.
Navigating Holidays
TRICKY FOR INTROVERTS
by Valerie Demetros
Surviving the holidays can be exhausting for anyone, but if you’re an introvert it can be particularly grueling.
Social gatherings in general may give you anxiety, but holiday gatherings bring a new level of stress. And unfortunately there are many that you just feel you need to attend, even though you would much rather stay home.
If this sounds like you, read on for a few tips to make those holidays gatherings as easy as possible. Bring a friend: Every now and then, an extrovert comes in handy. Let them lead the conversations and take the pressure off you. Stick close and let them do the talking.
Plan a break: When you’re at a gathering, find a quiet place to retreat for short periods. This can be a bathroom, kitchen, balcony,
etc. At the least, frequent bathroom visits can offer bits of solitude. Bring a small journal to draw or write in if you need to.
Offer to help: Offering to help set up, cook or clean gives you an excuse to be away from the crowd. Doing the dishes or cleaning up also occupies your mind.
Plan for questions: You know they are coming — those difficult questions that knot your stomach. Plan ahead how you will answer. Either change the topic or find a generic, “Wow, that’s a topic I’m not touching,” and move on. Find some safe topics like Uncle Bob’s woodworking or grandma’s Chihuahuas.
Be a good listener: Introverts are naturally good listeners, but if you can find a conversation that requires only listening and very little interaction, that takes a load off your shoulders.
Pet the cat: Find the animal in the room and socialize with it. Studies show dogs, cats and other pets can lower stress levels and even slow your heart rate. That means you have a scientifically based reason to ignore the people and pet the kitty.
Plan your escape: Your kids need to go to bed, your dog needs to go out, you have an early morning call, etc. Make sure you have an escape plan just in case. If you can’t quite leave yet, find that quiet spot for a break.
ONE FINAL TIP — SAY NO
Some call it hiding, others call it regenerating. Either way, it’s acceptable to just say no and stay home. Don’t hibernate, but if there are too many events happening, just decline. Stay home and recharge for the next event.
TO A 3 Ms
Stress-Free Holiday
by Serenity Lord, L.M.T., Owner, Prescott Massage Therapy
I"t’s beginning to look a lot like Christmas” and that means all the hustle and bustle, all the food and fun, and all the stress that comes with the most wondrous time of the year.
According to a 2023 survey by the American Heart Association, “79% of people surveyed agree that during the holidays they are so focused on creating special moments for others they overlook their own needs.
“A majority of Americans (51%) say it takes them weeks to feel less stressed
after the holidays, with more than a quarter of moms reporting it takes them a month or more to recover.”
That is a lot of stress and anxiety that can build in our systems creating poor health outcomes, negatively impacting our ability to be present with friends and family.
Here are three ways to cope with stress and assist our body in processing negative emotions. No need to wait for Jan. 1 to start.
Massage: Massage therapy can help lower cortisol (stress hormone),
boost serotonin (happy hormone), calm the flight or fight response and promote relaxation. It can relieve the tension and pain associated with tight muscles and high stress levels, improve sleep and create a feeling of calm and peace.
Movement: Dance in the kitchen to your favorite music, park farther away for shopping expeditions, take walks after meals — alone or with friends and family — and enjoy the lights and decorations, take a yoga class and
make your scheduled workouts a priority.
Meditation: This could be as simple as five minutes of deep breathing and checking in with your body or longer meditation or hypnosis tapes before bed. Box breathing, body scan and prayer are also helpful forms of meditation.
Apply the Three Ms throughout your day to reduce stress and increase your enjoyment of the holiday season. Remember that a calm, present and happy you is the best present you can give.
PUT DOWN THAT
Electric Shaver:
HERE’S WHY
Shaving is something you probably do every day, and yet there are so many ways to accomplish it. A close shave without cuts and redness is like the holy grail.
For the closest shave possible, there’s only one way to go — a brush and a safety or straight razor. If you’ve ever had the opportunity to experience one of life’s great modern luxuries, a wet shave at a barbershop, then you know.
With a little time and patience, a wet shave every few days can be a relaxing and rewarding way to look your best.
So put down that electric razor:
1. Take a hot shower to soften your facial hair and open the follicles for a better shave.
2. Exfoliate with a face wash that removes dead skin cells and lifts your stubble.
3. Fill the sink with hot water and throw your shaving brush in there to soak. Dip in a folded towel and wring it out, then place it on your face as long as you feel the heat. Now breathe and relax for a moment.
4. Lather your stubble using a shaving brush and
shaving cream. Put a small amount into a shaving bowl then swirl your shaving brush for a minute or so. Once it lathers up, briskly brush your face in a circular motion. (If you wear fragrance, use an unscented shave cream. You don’t want your scents to clash.)
5. Shave with your razor of choice. How you shave depends on the razor type. With a cut-throat or safety razor, the angle, blade approach and tension are crucial. Just make sure whatever you use is sharp. Don’t go against the grain or the growth pattern of your beard. Go with the grain in parallel strokes and if you need to get closer try a diagonal stroke.
6. Nicked? Use a naturally medicated stone that contains healing alum and potassium like The Art of Shaving Alum Block.
7. Once you’ve finished, leave your skin a little damp and massage in a lotion or post shave balm to seal in moisture. It’ll keep you from looking old before your time. Find one with cooling ingredients like eucalyptus or menthol.
Reduce
Seasonal Stress
WITH NEUROFEEDBACK
by Dr. Kimberly Crooks, PsyD Therapist
From managing tight schedules to financial pressures and family dynamics, many people find themselves overwhelmed this time of year. One effective way to manage this stress is through neurofeedback, a technique that helps train your brain to function more efficiently and handle stress better. The holidays often bring about stressors that disrupt our mental equilibrium. Neurofeedback can be particularly effective in managing these stressors by promoting relaxation, improving sleep quality, enhancing focus and clarity, and reducing anxiety.
By training the brain to achieve a more relaxed state, neurofeedback can help individuals remain calm even during chaotic holiday events. These events can often lead to stress, which tends to disrupt sleep patterns. Neurofeedback can help normalize these patterns, ensuring you get the restorative sleep needed to handle holiday demands.
Holiday multitasking can be overwhelming. Neurofeedback enhances cognitive function, making it easier to manage tasks and responsibilities efficiently. By stabilizing brainwave activity, neurofeedback can
help alleviate the anxiety that often accompanies holiday preparations and social gatherings.
Neurofeedback, also known as EEG biofeedback, is a non-invasive therapy that uses real-time monitoring of brain activity to teach self-regulation of brain function. By showing individuals how their brains respond to different stimuli and encouraging desired brainwave patterns, neurofeedback helps improve mental clarity, emotional stability and overall well-being.
During a neurofeedback session, the person sits in a comfortable recliner. Sensors
are attached to their scalp using EEG paste. Specially designed music is played through earbuds while brainwaves are monitored. When brainwaves move in the desired direction, the brain is given auditory, positive feedback which sounds like a series of clicks. Eventually, the brainwave activity is “shaped” toward a more desirable and more regulated performance.
In addition to neurofeedback, incorporating mindfulness practices, maintaining a healthy diet and engaging in regular physical activity can further enhance your ability to manage holiday stress. Remember, it’s also important to set realistic expectations and prioritize self-care. Saying “no” when necessary and taking breaks can make a significant difference in how you experience the holiday season. By integrating neurofeedback into your wellness routine, you can navigate the holidays with greater ease and enjoy the festivities without the burden of overwhelming stress.
REGULAR EYE EXAMS Protect
YOUR CHILD’S VISION
Ensuring your child receives regular eye exams can prevent potential vision problems from affecting their learning, development and overall well-being.
IMPORTANCE OF EARLY EYE EXAMS
Vision issues can develop at any age, and children may not realize they’re experiencing problems. Since they don’t always know how to express difficulty seeing, issues like nearsightedness, farsightedness or even serious eye conditions can go unnoticed. Left untreated, these conditions can impact school performance, coordination and social interaction.
Pediatric eye exams ensure early detection of issues like amblyopia (lazy eye), strabismus (crossed eyes) and refractive errors (nearsightedness, farsightedness, astigmatism). Early intervention improves the chances of effective treatment, preventing long-term vision problems.
WHEN TO SCHEDULE
The American Optometric Association (AOA) and the American Academy of Pediatrics (AAP) recommend the following timeline for pediatric eye exams:
* At birth and during infancy — Newborns should have their eyes checked for general health during their first pediatric visit. Most hospitals also perform a red reflex test shortly after birth to screen for major eye abnormalities.
* 6 months — A more thorough exam is recommended around six months to assess how the eyes are developing. This checkup ensures your baby’s eyes are working together and that no underlying issues are present.
* 3 to 5 years — A comprehensive exam before your child starts school helps to identify early vision issues that could interfere with learning. This period is crucial for catching problems like amblyopia, which may require patching or other treatments. Every child should have a complete eye exam before entering kindergarten. Since 80% of what children learn in school is visual, clear eyesight is essential to their academic success.
* Every two years during school years — Regular exams every one to two years ensure that any emerging issues, like needing glasses, are detected early. Kids’ eyes can change rapidly, and conditions like myopia (nearsightedness) often develop during these years.
SIGNS AN EXAM MAY BE NEEDED SOONER
In between scheduled exams, be alert for signs that could indicate vision issues. If your child squints, tilts their head frequently, covers one eye or complains of headaches, it may be time to see the eye doctor. Difficulty reading, sitting too close to the TV or showing clumsiness also can be warning signs.
PROTECT YOUR CHILD’S EYESIGHT
* Limit exposure to screens.
* Encourage outdoor play.
* Feed them a balanced diet rich in fruits and vegetables.
* Ensure they get at least eight hours of sleep.
* Teach them to use protective eyewear and sunglasses.
SNAP OUT OF A
FoodHolidayComa
The holiday season brings joy, laughter, and, of course, indulgence. Whether it's Christmas dinner or New Year's Eve, it's easy to overeat during festive celebrations.
However, if you’ve found yourself feeling a little too full afterward, there are simple and effective ways to recover without punishing yourself or disrupting your healthy habits. Here’s how to bounce back after overindulging.
DON’T PANIC OR FEEL GUILTY
First things first—don’t beat yourself up. Overeating at holiday meals happens to most people. It's important to recognize that one meal, or even a day of indulging, won’t ruin your long-term health or fitness goals. Stressing about it can make you feel worse and can lead to more unhealthy decisions.
HYDRATE, HYDRATE, HYDRATE
After a heavy meal, your body needs extra water to help digest the food and flush out any excess sodium from salty dishes. Start your day by drinking a large glass of water and continue sipping throughout the day. Aim for at least 8-10 glasses, which will help
reduce bloating and aid digestion. Herbal teas, especially peppermint or ginger tea, can also soothe the stomach and ease discomfort.
GET MOVING –BUT GENTLY
While you might be tempted to hit the gym hard after an indulgent meal, it’s better to take it easy on your body, which is working hard to digest. Instead of intense exercise, try gentle movement to boost digestion and reduce bloating. An easy walk for 15-20 minutes, stretching or a light yoga session can do wonders. These activities stimulate blood flow, enhance digestion and help you feel lighter.
FOCUS ON NUTRIENT-RICH FOODS THE NEXT DAY
The day after a big meal, focus on rebalancing your body by consuming nutrient-dense, light meals. Incorporate plenty of vegetables, lean proteins and whole grains. Start with a light breakfast, such as oatmeal with berries
or a green smoothie. For lunch and dinner, aim for balanced meals with a variety of colors and textures. Avoid heavy, greasy foods and sugary treats.
PRIORITIZE REST AND SLEEP
Your body needs time to recover after a large meal, and sleep plays a crucial role. When you get adequate sleep, your body can better regulate hunger hormones, process excess food and restore energy levels. If you didn’t sleep well after the celebration, prioritize rest the next day. Aim for at least 7-9 hours of quality sleep
MINDFUL EATING PRACTICES
Overindulging happens, but it’s a good reminder to practice mindful eating during future meals. Slow down when you eat, savor each bite and listen to your body’s hunger and fullness cues. This practice not only helps prevent overeating but also makes eating a more enjoyable and intentional experience. Keep this in mind for the next holiday feast!
TRY THIS ROADMAP FOR
Healthy Holidays NOURISH
by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
As we continue to navigate through the holidays, let us acknowledge that this is a great time of cheer, expectation and joy. And yet, this season poses challenges to continually eating healthy. Gaining about one to five pounds during the holidays is usually expected, but many people fail to lose that weight afterward. Here are tips to get you started:
* Set your expectations on not gaining weight instead of losing weight between Thanksgiving and New Year’s Day.
* Continue to implement a healthy diet but allow yourself some flexibility by enjoying your holiday favorites in small amounts. Eat slowly, and savor the taste and texture of the wonderful foods of the season.
* Keep a regular exercise pattern by engaging in walking, running or stair-climbing whenever possible, and adding resistance training two to three times a week.
* Survey the entire table first. Decide what foods are worth eating and which you can ignore, and then stick to that decision.
* Eat a snack before you leave home. If you arrive at a gathering starving, you are more likely to eat too much.
* Eat your calories instead of drinking them. Choose lower calorie or caloriefree drinks (diet sodas, water, unsweetened iced tea), instead of punches, eggnog and mixed drinks that can have up to 500 calories per cup.
* Avoid alcohol, if possible.
* When you are hosting, make sure the menu includes lowercalorie foods such as fruits, vegetables and lean meats. When you are a guest, bring along a lower-calorie dish to share.
* Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
* Aim at having vegetables cover half of your plate, meat/protein cover ¼ of your plate and the other ¼ being a starch (whole grains are a great addition to your holiday meal).
SIMPLE RECIPE SWAPS
* Instead of 1 egg, use egg whites from two eggs.
* When baking, cut butter serving in half and use applesauce for the other half.
* Skip whole milk and use low-fat or fat-free milk. Swap out white or milk chocolate and eat dark chocolate.
* Use half of the amount of white sugar listed in the recipe.
Try these Meal Swaps HEALTHY
The holidays are a time for celebration, but they often bring indulgent foods that can leave us feeling sluggish and stressed about our health goals.
Making small, thoughtful swaps in traditional recipes can help maintain balance without sacrificing flavor.
With a few healthy alternatives, you can enjoy your favorite dishes guilt-free, focusing on wholesome ingredients that fuel your body.
For Christmas, consider cauliflower mashed potatoes instead of the traditional version, reducing carbs and calories while maintaining a creamy texture. Swap out white bread in stuffing for whole-grain bread and add plenty of vegetables for a fiber-rich dish. When it comes to dessert, opt for a baked apple crisp using oats and nuts instead of sugary crusts, and sweeten it with natural options like
honey or maple syrup.
For Hanukkah, skip the frying and try baked sweet potato latkes Sweet potatoes are higher in fiber and vitamins than regular potatoes, making them a more nutrientdense choice. Instead of a classic noodle kugel, a spaghetti squash kugel offers a low-carb alternative without sacrificing comfort. Finally, for a healthy protein, grilled salmon with lemon and dill is a lean, satisfying dish that pairs well with traditional sides.
In Mexico the holiday season opens Dec. 12 with Dia de Guadalupe when tamales, traditionally made with lard, are the star of the menu. Hearthealthy alternatives include broth, bullion, olive oil and vegetable oil. Traditional pork filling can be
swapped out for chicken, beans, jackfruit and many other healthy foods.
During Kwanzaa, consider grilled or baked jerk chicken instead of fried chicken. Fried chicken is a common dish in Kwanzaa celebrations but can be high in unhealthy fats. A healthier option is to marinate chicken in jerk seasoning and grill or bake it instead.
And for New Year’s Eve, try sparkling water instead of sugary cocktails or champagne. Alcoholic cocktails are often loaded with sugar and empty calories. Instead, opt for sparkling water with a splash of fruit juice or fresh fruit slices. For a festive touch, add pomegranate seeds or a twist of lime for a refreshing and low-calorie drink.
OptimizeMen’s Health
WITH PLANT-BASED NUTRITION, REIKI HEALING
by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki and Nutrition
Men’s health goes beyond strength and endurance; it requires a holistic approach that nourishes the body, mind and spirit. Combining plant-based foods with reiki healing offers a powerful way for men to achieve balance, reduce stress and maintain optimal health.
BENEFITS OF PLANT-BASED NUTRITION FOR MEN
Incorporating plantbased foods provides significant health benefits, supporting everything from heart health to hormone balance.
Heart health — Heart disease is a leading health risk for men. Plant-based foods are rich in fiber and antioxidants, which help lower cholesterol and blood pressure. Foods like leafy greens, berries and seeds offer heartprotective nutrients.
Muscle strength and recovery — Quinoa, lentils and beans are excellent sources of protein, providing the necessary amino acids for muscle
growth and repair. They reduce inflammation, leading to quicker recovery after workouts.
Hormonal balance —
Cruciferous vegetables like broccoli and cauliflower assist in regulating estrogen levels and supporting testosterone production. Healthy fats from sources like avocados and nuts are crucial for optimal hormone function.
Prostate health —
Research suggests that plant-based diets may help reduce the risk of prostate cancer, a common concern for aging men. Lycopenerich tomatoes, for example, are believed to protect against this cancer, along with other antioxidantpacked vegetables.
REIKI FOR HEALING, BALANCE
Reiki is a holistic practice that focuses on energy healing, helping men manage stress, pain and emotional health. Through gentle hand placements, reiki practitioners unblock areas of tension and promote relaxation. It is
especially beneficial for men who carry physical and emotional stress.
Stress reduction — Many men carry high levels of stress, which can lead to anxiety and burnout. Reiki provides deep relaxation, helping men manage stress from work, family and other responsibilities. It promotes mental clarity and emotional balance. Reiki also helps veterans release trauma.
Pain management —
Reiki improves energy flow and can alleviate pain caused by chronic
conditions, injuries or stress. Whether dealing with sports injuries or chronic pain, reiki supports healing and recovery by improving the body’s natural energy flow.
A SYNERGISTIC APPROACH
Combining plantbased foods and reiki provides a holistic path to health. Together, these practices empower men to live healthier, more balanced lives.
May all Beings Benefit
Too Much CAFFEINE?
Caffeine is a go-to energy booster for millions of people worldwide. Whether you’re sipping on a morning coffee or reaching for an afternoon energy drink, it’s easy to consume caffeine without thinking twice.
But how do you know when you’ve had too much?
These are some of the common signs that you’re close to or on the brink.
Jitters and restlessness
— One of the first signs you’ve overdone it with caffeine is the jitters. If you feel unusually shaky, restless or anxious after your usual cup of coffee, your body might be telling you it’s had enough.
Increased heart rate —
Caffeine is a stimulant that can increase your heart rate. If you notice your heart pounding or beating irregularly (palpitations), it could be due to too much caffeine. This is especially true if you’re prone to anxiety or heart conditions.
Digestive issues —
Have you ever had an upset stomach after too much coffee? Caffeine can stimulate the digestive system, leading to discomfort, acid reflux or diarrhea. If your stomach starts acting up, consider cutting back.
Insomnia — While caffeine can help you power through the day, too much late in the afternoon or evening may interfere with your sleep. If you find yourself tossing and turning at night or unable to fall asleep, it could be due to caffeine’s lingering effects, which can last for hours.
Headaches —
Ironically, while some people use caffeine to relieve headaches, overconsumption can trigger them. This is because caffeine narrows blood vessels around the brain. When caffeine wears off, those vessels expand, potentially causing a headache.
Dependence and withdrawal — If you feel like you need caffeine just to function, or you experience headaches, irritability or fatigue when you don’t get your usual fix, you may have built up a dependence. Withdrawal symptoms can indicate your body has adapted to high levels of caffeine.
Observe and learn —
For most adults, up to 400 milligrams of caffeine (about four cups of coffee) is considered safe. However, individual tolerance varies. Paying attention to your body’s signals is key to knowing when it’s time to cut back.
“Where there is no wine, there is no love.”
Euripides
HEALTHY
2 Chicken breasts, pre-cooked
1 lg Potato, diced
16-oz bag Frozen mixed veggies
1 tsp Onion powder
1 tsp Celery powder
2 tbs Butter
1 tbs Unbleached flour
½ cup Milk
8-oz canister Crescent rolls
1 can Cream of mushroom soup
½ tsp Black pepper
Salt to taste
1 egg (optional)
HEARTY
Crescent Chicken Pot Pie
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
This recipe is perfect for when you’re in a pinch and looking for a balanced meal that will feed the whole family.
With a healthy ratio of proteins, carbs and fats, this dish is perfect for an active crew. Without chunks of onion and celery, it’s also great for picky eaters.
1
Preheat oven to 350°. In a large pot, melt butter. Add potatoes to pot and sauté to golden brown and lightly softened.
2While potatoes are cooking, chop chicken into ¼-inch cubes, then add to pan, along with frozen veggies.
3In a small bowl, combine flour with onion powder, celery powder, salt and pepper.
4Once veggies are heated, add flour mixture and stir consistently.
5In a separate bowl, mix together milk and cream of mushroom soup.
6
Add soup mixture to pot and bring to a boil, then remove from heat.
7In a 9x13 casserole dish, use four crescent rolls to line bottom, pinching dough together to seal. No need to grease dish beforehand.
8Pour in filling, then add remaining crescent roll dough on top. To make the top extra crispy and golden, whisk one egg and use to “wash” the dough on top.
9Cover loosely with foil and bake for 30 minutes. Then remove foil and bake for an additional 15 to 20 minutes or until crust is golden brown.
Serves 6 | Time to Table 65-75 mins
Turkey & Sweet Potato Skillet
This festive and hearty meal combines lean ground turkey with tender sweet potatoes and quinoa, making it a protein-packed dish perfect for this time of year. Flavored with rosemary and thyme, it’s an easy, healthy meal that brings cozy holiday vibes to your table.
1 lb Turkey, ground
1 lg Sweet potato, cubed
½ cup Quinoa (cooked)
½ med Onion, diced
½ tsp Rosemary
½ tsp Thyme
Olive oil
Salt and pepper to taste
1
In a large skillet, sauté onions in olive oil. Add ground turkey and cook until brownedabout 5 to 10 minutes.
2 Add cubed sweet potatoes and herbs, cooking until tender - about 5 minutes.
3 Stir in cooked quinoa, and season to taste
Serves 2-3 | Time to Table 10-20 mins
1 Pork tenderloin (about 1-1.5 lbs)
8-10 slices Bacon
2 tbs Olive oil
2 cloves Garlic, minced
1 head Garlic, halved (for roasting)
1 tsp Smoked paprika
1 tsp Thyme, dried
Salt and pepper to taste
Fresh rosemary sprigs (for garnish and roasting)
Fresh figs, halved (for serving)
Fresh grapes (for serving)
1Preheat oven to 400°F. Rub tenderloin with olive oil, garlic, smoked paprika, thyme, salt and pepper.
2Wrap bacon slices around tenderloin, securing with toothpicks if needed.
3Place tenderloin on a baking sheet lined with parchment paper. Surround with halved garlic heads (cut side up) and a few sprigs of fresh rosemary.
4Roast for 25 to 30 minutes or until the internal temperature reaches 145°F and bacon is crispy.
5While pork is roasting, halve figs and set aside with grapes.
6Let roast rest for 5 minutes before slicing and serving.
7Garnish with roasted garlic, fresh rosemary sprigs, figs and grapes.
Serves 4 | Time to Table 40-45 mins
BaconWrapped Pork
Tenderloin
The combination of tender pork, crisp bacon and aromatic rosemary creates an elegant and satisfying dish. Ideal for a special dinner or an impressive meal to share with guests, this recipe is a true crowd-pleaser that’s low in carbs but high in flavor.
FAMILY FRIENDLY
Avocado Ramen Noodles
This fresh and healthy twist on traditional ramen features creamy avocado sauce, seasoned chicken and cherry tomatoes for a delicious, nutrient-packed meal.
10 oz Chicken breast
2 tsp Onion powder
2 tsp Garlic powder
4 oz Millet & brown rice ramen noodles
1½ cups Cherry tomatoes, quartered
Pinch of sea salt & pepper
Sauce
¼ cup Avocado, ripe
1 tsp Garlic
⅓ cup Parsley, finely diced
⅓ cup Water (add tablespoons as needed)
Juice from ½ lemon
Sea salt & pepper to taste
1Rub chicken with onion powder, garlic powder, salt and pepper.
2Sear chicken in hot skillet until fully cooked (165° internal temperature).
3Boil ramen noodles per package instructions. Drain and set aside
4To prepare sauce, blend avocado, garlic, parsley, lemon juice, water, salt and pepper until smooth. Adjust water for desired consistency.
5Mix noodles with sauce. Add cherry tomatoes.
6Slice chicken and add to ramen. Garnish with fresh parsley.
Serves 2 | Time to Table 25 mins
Lemon Garlic Salmon with Zucchini Noodles
This quick and flavorful dish combines tender, golden-seared salmon with light zucchini noodles tossed in a zesty lemon garlic butter sauce. Perfect for a healthy and satisfying meal in just 20 minutes!
2 Salmon fillets (about 6 oz each)
1 tbs Olive oil
2 tbs Ghee or clarified butter
2 cloves Garlic, minced
1 Lemon (zest and juice)
2 med Zucchinis, spiralized
Salt and pepper to taste
1
Season fillets with salt and pepper. In a large skillet, sear salmon in hot oil, skinside down, for 3 to 4 minutes. Flip and cook another 2 to 3 minutes. Set aside.
2In same pan, melt butter. Add garlic and cook for 1 minute. Stir in
lemon juice and zest.
3Add zucchini to pan. Toss until tender, about 2 to 3 minutes.
4Place zucchini on plate and top with salmon. Drizzle with remaining lemon butter sauce
Serves 2 | Time to Table 10-15 mins
Baked Apple Crisp
This healthy take on a seasonal dessert favorite is warm, comforting and perfect. Made with oats, nuts and naturally sweetened with honey or maple syrup, it offers a lighter take on a classic treat.
6 Apples, thinly sliced
2 tbs Honey or maple syrup
1 tsp Cinnamon
1 cup Rolled oats
½ cup Chopped nuts (walnuts or pecans)
¼ cup Almond flour
2 tbs Coconut oil, melted Pinch of salt
1
Preheat oven to 350°. Toss apples with honey and cinnamon. Layer apples in the bottom of a greased 9x13 baking dish.
2 In a small bowl, mix oats, nuts, almond flour, melted coconut oil and salt.
3 Spread oat mixture over apples.
4Bake for 30 to 35 minutes until topping is golden brown and apples are tender. Add a scoop of ice cream or frozen yogurt if you’re looking to indulge!
Serves 6 | Time to Table 35-45 mins
health & wellness DIRECTORY
Your guide to Greater Prescott’s medical & wellness professionals
Acupuncture
Pine Grove Acupuncture
405 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153
Aesthetics
& Wellness
Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111
Bear Infusions and Therapeutix PLLC 634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167
Killer Skin By Kelly 1436 W. Gurley St. | Prescott, AZ 86305 killerskinbykelly.glossgenius.com 928.499.4686
Luxe Skincare
843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.luxeskincare1.com | 928.273.1516
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
Sola Salons 1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willow-creek-road 402.680.1206
Studio ROX
720 N. Montezuma St., Ste. A Prescott, AZ 86301 www.studio-rox.com | 928.351.1555
The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.628.7138
The Reset Aesthetics and Wellness 1470 W. Gurley St. | Prescott, AZ 86305 www.theresetaesthetics.com | 928.277.8860
Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com | 928.350.5484
Allergist
Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 86305 www.northernazallergy.wixsite.com/ prescottallergy 928.224.7540
Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190
Assisted Living
Alta Vista Retirement Community 916 Canterbury Ln. | Prescott, AZ 86301 www.avprc.com | 928.379.7369
The Margaret T. Morris Center 878 Sunset Ave. | Prescott, AZ 86305 www.adultcareservices.org | 928.445.6633
Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.442.7287
Audiologist
Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104
Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104
Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190
Webb Hearing Centers 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898
Cardiology
Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824
Peak Heart & Vascular 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325
7600 E. Florentine Rd. | Prescott Valley, AZ 86314 www.womenshealthaz.com | 928.778.4300
Women’s Health And Wellness
1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887
Women’s Medical Care
1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428
Health & Wellness Services
Carol Lucia Frequency Healing 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
Health Equipment & Supplies
Alliance Homecare
3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560
Comfort Mobility & Medical Supplies
1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466
Goodwin Street Medical Supply 406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825
Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202
Holistic Medicine
Arizona Healthcare Freedom
140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349
Lynell and Company
1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528
Hospital
Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700
Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700
Exceptional Community Hospital COMING SOON
4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950
Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860
Integrative Medicine & Acupuncture
Harmony Integrative Medicine
518 E. Gurley St., Ste. 101 | Prescott, AZ 86301 928.776.4895
Internal Medicine
CareFirst Wellness Associates
2286 Crosswind Dr., Ste. C | Prescott, AZ 86305 www.carefirstwellnessassociates.com/arizona 928.216.3160
Serve MD
7900 E. Florentine Rd. | Prescott Valley, AZ 86314 www.servemd.net | 928.493.9937 IV Therapy
Aboost Wellness and Salon
543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111
Bear Infusions and Therapeutix PLLC
634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167
Elevate IV Bar
107 N. Cortez St., Ste. 201 | Prescott, AZ 86301 www.elevateivbar.com | 928.421.4292
Legendary Total Wellness
8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 928.227.3131
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
Evergreen Bodywork
329 S. Montezuma St. | Prescott, AZ 86303 www.massagebook.com/biz/ bookwithevergreenbodywork 530.919.8269
Prescott Massage Therapy 1265 Gail Gardner Way, Ste. A Prescott, AZ 86301 www.prescottmassagetherapy.com 928.848.1046
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
HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?
I have struggled with acne my whole life. I’ve had to be my own advocate, and skin care quickly became my passion.
WHAT TYPE OF EXERCISE DO YOU PREFER?
When it comes to exercise, I really enjoy being outdoors. I love to go on hikes around Goldwater with my family.
WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY?
I am huge on meal planning! I find when I have meals planned and the ingredients in the house, I stick to them. This keeps
our family healthy and really works for us.
HOW DO YOU DEFINE SELF-CARE?
Self-care is remembering you cannot fill others’ cups when your cup is empty. Most times we are all busy, you tend to put yourself on the back burner. You cannot be your best version without some self-care.
I recommend facials, massages or even a great book and cup of coffee at your local coffee shop.
WHAT IS YOUR FAVORITE HEALTHY MEAL?
My go-to healthy meal is currently honey Sriracha chicken and broccoli served over rice. It is truly easy and delicious.
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