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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!
If you want to change something in January, make it simple: balance. Life is ever changing so why not be flexible? It may sound odd, but learn when to say “No.” That two-letter word can make a difference when anything in your life goes awry. Let a “No” in one area help balance another.
A s juggling and perfection collide, look to counterbalance them. Spend 10 minutes a day decluttering something small, like your junk drawer. You’ll be amazed how it takes some pressure off you as it helps to clear your mind.
Don’t freak out, but consider monotasking — focusing on a single task at a time. Experts say it can benefit productivity, mental health and overall well-being.
Along with working on the inner you, this month read how to get a workout while golfing, and build a catio so your feline friend can appreciate the outdoors without endangering any of the wildlife outside. And get out on a pickleball court; we have some tips.
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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.
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.
Serenity Lord Owner, L.M.T., Prescott Massage Therapy
Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years of 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.
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.
Malia Hirasa TAC Member, The Launch Pad Teen Center
Malia Hirasa is a senior at Prescott High School. She has been a member of the Teen Advisory Council at The Launch Pad Teen Center since 2022 and is also on the Board of Directors.
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, RN-BC, 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.
Loree Walden
Marketing Manager, Yavapai Humane Society
Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!
Katie Wallace
Founder & CEO, Owner, Club Pilates 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.
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.
Aymee 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.
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
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.
A calm mind brings inner strength and self-confidence, so that’s very important for good health.
– Dalai Lama
by Valerie Demetros
Finding balance in life is something so many people struggle to achieve. Striving for that balance can be overwhelming and exhausting.
The simple fact is your life is constantly changing, which makes continuous balance almost impossible. Once you understand this, you can start to arrange your life in the best possible way without the need for perfect balance.
Balance is a state of mind. Juggling responsibilities and coming to a clear, balanced place lies within you — not out there.
It’s important to integrate all aspects of your life. This means stop seeing work, personal and social as separate entities. They all are connected and affect each other as they change. Look for balance in the long-term, not every situation separately.
One of the best lessons while trying to create a more centered, balanced life is learning when to say “No.” Prioritize activities and let go of unnecessary tasks or responsibilities. Practice
setting boundaries, and remember that it’s OK to put yourself and your needs first. It might be helpful to start journaling. Set aside some time each morning or evening to reflect on the day, tensions, responsibilities and joys. Track how you spend your time and what needs to change.
After you have identified areas of imbalance, set some realistic goals for improvement. Find significant changes you can make for a deeper sense of peace and less chaos.
While you are on this journey, reach out to your support system. This can be friends, family or even a therapist to help you navigate the challenges of finding balance. They can offer advice, accountability and encouragement.
D on’t disregard your mental health while trying to juggle everything. Give yourself the grace to rest — and that can mean sleeping, listening to music, coloring or another creative outlet.
Also, get your body moving, whether it’s taking your dog for a walk or hiking. You need to get your heart rate up to stay healthy, and spending some of that time outside benefits your physical and mental health.
When we talk of balance in our lives, it shouldn’t be about achieving perfection or evenly dividing your time and energy. It’s more about finding a sense of control and being able to navigate your life without feeling overwhelmed.
There will always be something that needs to be done, that you forgot to do or want to do. Don’t obsess over something you can’t change. You will feel more balanced as soon as you remove the stress of trying to perfectly juggle all aspects of your life. Then you can find a more clear-headed approach.
Remember, achieving balance is a personal journey, and what works for you may not work for another. Embrace the process and be patient with yourself.
by Cathy Clements, Nutritionist & Life Coach, NASM
Maintaining a healthy lifestyle is a daily endeavor and a challenge this time of the year. Here are four mistakes even healthy people often make and how to address them.
1. EATING TOO MUCH OF A GOOD THING
Healthy foods like nuts, avocados and whole grains are nutrient-rich, but they’re also calorie-dense. Portion control is key, even with “good” foods. For instance, while nuts provide healthy fats and protein, eating several handfuls can lead to consuming far more calories than needed. Balance is critical — focus on variety and moderation to ensure you’re meeting nutritional needs without overdoing it.
2. TAKING TOO MANY DAYS OFF DURING VACATION OR HOLIDAYS
Breaks are essential for mental and physical recovery, but long periods of inactivity can derail progress. Over the holidays or on vacation, it’s easy to fall into the trap of extended lounging and indulging.
Aim to incorporate light physical activities, such as walking or yoga, into your downtime. Even 20 to 30 minutes a day can help maintain momentum and prevent the challenge of starting over.
3. STARTING BACK TOO FAST AND TOO HARD AFTER TIME OFF Jumping back into highintensity workouts can increase the risk of injury or burnout. Instead, ease back into your routine. Begin with lighter weights, fewer reps or shorter cardio sessions.
Allow your body to adapt to the renewed effort, reducing stress on muscles and joints.
4. FASTING TO LOSE WEIGHT INSTEAD OF IMPROVING METABOLISM
Fasting has gained popularity for weight loss, but its true benefits lie in metabolic health, such as improved insulin sensitivity and cellular repair. Approaching fasting as a quick fix for shedding pounds can lead to frustration and
potential harm, such as slowed metabolism or nutrient deficiencies. If you choose to fast, focus on its health benefits and pair it with a balanced, nutrient-dense diet. Consult a health care professional to determine the best approach for your body.
Being healthy isn’t just about making good choices; it’s about avoiding common missteps. By practicing mindful eating, maintaining consistency, pacing workouts and focusing on overall health rather than shortcuts, you can ensure your efforts yield long-term benefits.
by John Murphy, Founder, Make 100 Healthy
There’s a fine line between staying true to your fitness and wellness regimen and pushing so hard you get hurt and/or experience burn out.
The best way to avoid injury is to include recovery techniques daily. The most
important thing to realize is that stretching and keeping your body limber is key to maintaining long-term and ongoing health and vitality. Start with a series of stretching exercises that wake up your muscles and prepare them for activity. Start with 10 minutes on the
elliptical machine. Then lay on your back and take your right leg over your body to the left and take your right arm and reach as far to the right as possible. Then do the opposite.
Of course, another way to stay injury free is to drink a lot of water and electrolytes
before, during and after your work out. Staying properly hydrated is not limited to a workout but should be a daily commitment to drink half your body weight in ounces. Dehydration is the precursor for injury, fatigue and a feeling of being weak and tired.
Our bodies love to be challenged and pushed. But increasing weight, reps and different exercises can make your body tight and sore. That’s why I love to take a hot tub as much as possible.
The other thing that has helped tremendously is taking a cold shower. At first, it’s a little shocking, but having ice cold water hit my head, neck and back has reduced inflammation and increased my cell generation. It’s simple, free and anyone can do it. Try it, you’ll like it.
At the end of the day, each of us has different tolerance levels and pain thresholds. I highly recommend you listen to your body and the signals it shares with you.
By incorporating these activities, you will stay in the game consistently for longterm success.
Good luck and God bless.
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
Can you believe we are in 2025? Oh my! Every year people start New Year’s resolutions, but I think you should just start when you're ready whether it's now or a few days after the first of the year.
I really hope a goal included in your agenda is bettering your overall health. Meaning, I hope you prioritize working out and eating well. I think they are two of the best ways to regenerate your mind and body.
Working in the health industry, I’ve noticed each person new to working out or eating healthy never thinks they can until they do. Then they fall in love with the way it makes them feel.
It naturally becomes a routine and a healthy new habit in their lives. Find a fitness regime you like and that benefits you, then try to eliminate or add something to your diet that also benefits you.
D on’t forget to take personal time for things that make you happy. Give yourself time and grace moving into the new year!
With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone. Get highlights from each issue of Prescott Healthy Living delivered directly to your inbox by signing up for our newsletter today!
The new year is a time for fresh starts, but building healthier habits doesn’t have to come with a hefty price tag.
Here are 10 habits anyone can adopt for free to enhance their health, happiness and overall well-being.
1. START EACH DAY WITH WATER
Before reaching for that cup of coffee, drink a glass of water first thing in the morning. It jumpstarts hydration, aids digestion and energizes the body.
2. PRACTICE MINDFUL BREATHING
Set aside five minutes each morning or evening for mindful breathing. Deep breathing calms the nervous system, reduces stress and improves mental clarity. Just sit quietly, inhale deeply for four counts and exhale slowly.
3. GET MOVING OUTSIDE
Whether it’s a brisk walk, a run or gardening, getting moving outdoors boosts endorphins and exposes you to fresh air and vitamin D. It's a no-cost way to
feel invigorated and maintain physical health.
4. DECLUTTER FOR MENTAL CLARITY
Spend 10 minutes a day decluttering a small space like a drawer or shelf. This can reduce anxiety and make your environment more peaceful, promoting a sense of order and control.
5. PRIORITIZE SLEEP
Commit to consistent sleep by going to bed and waking up at the same time each day. Quality sleep improves mood, supports the immune system and enhances cognitive function.
6. STRETCH DAILY
Incorporating a simple daily stretching routine helps maintain flexibility, prevent injury and reduce muscle tension. A quick fiveminute stretch can make a noticeable difference.
7. GRATITUDE JOURNALING
Take two minutes each day
to jot down three things you’re grateful for. Studies show gratitude practices improve mental well-being and increase happiness.
8. DIGITAL DETOX TIME
Allocate an hour in the evening for a tech-free zone. Turning off screens can improve sleep quality and create more time for reading, hobbies or family connections.
9. CONNECT WITH LOVED ONES
Rekindle meaningful relationships by calling or meeting a friend or family member weekly. Social connections are vital for emotional health and longevity.
10. PRACTICE POSITIVE AFFIRMATIONS
Start your day with a simple, positive affirmation like “I am capable” or “Today will be great.” Repeating affirmations can shift your mindset and increase resilience over time.
by Blake Herzog
The debates are endless about morning vs. night people — who’s smarter, who’s happier, who’s more productive, etc. Putting all that aside, let’s assume for a moment you’re more of an owl than a lark and want to leave the “dark side” to better align yourself with a work, school or other type of schedule that doesn’t really jibe with your nature. It can be difficult to override a tendency toward living life a little later than the majority of those around you. One of the most effective ways to do it is to have your workouts and other physical activity lead you in that direction.
If you regularly hit the gym or track during lunch or after work, try to inch it backward. Start small with a quick walk or other light workout, choosing an activity you’ll enjoy to make it easier to get up for the early start time.
Start exercising after breakfast time and, once you get that down, move it up to just after you get out of bed. It’s a refreshing way to start the day, and the more you try it out the more you will see the difference it can make for your mood and outlook.
Pave the way to morning workout success by pulling together your outfit, equipment, water bottles, meal bars or other nutrition and everything else you’re able to before you go to bed. This makes it as simple as possible for you to get out the door for a morning adventure that will set the right tone for the rest of your day.
The second-best way to reset your sleep pattern is to pick out the times you want to get up and go to bed and stick to that schedule.
This doesn’t mean shifting three hours in one night, but you can start setting the alarm back 15 or 30 minutes every few nights to move yourself in that direction. As you may have heard, this means few or no exceptions, and no sleeping in on weekends. But the dividends it’ll pay down the road will be well worth it.
EXPAND YOUR MORNING LIGHT EXPOSURE
Getting enough sunlight at the right time of day is one of the best ways to recharge your batteries for the coming day. If you’re used to squeezing the blinds shut and turning your clock face away from you at night, it’s time for you to start easing into a brighter morning, similar to with your sleep routine. If you don’t have programmable drapes or blinds, open them a little further each night so you can be flooded with a few more rays at sunrise and wake up bushy-tailed!
by Katie Wallace, Owner of Club Pilates Prescott and Sedona
Pilates is a low-impact exercise that focuses on strengthening the core, improving flexibility and enhancing overall body alignment. While it’s often associated with physical fitness, Pilates can also be a powerful tool for rest and recharging, providing both physical and mental benefits.
The key to Pilates’ restorative effects lies in its emphasis on controlled movements and mindful breathing. The slow, deliberate pace of Pilates
allows individuals to tune into their bodies, fostering a sense of relaxation and presence.
By focusing on each movement, Pilates encourages the mind to shift from daily stresses and distractions, promoting mental clarity and a sense of calm.
Pilates also helps to reduce muscle tension and alleviate stress, which can be particularly helpful for those experiencing physical strain or fatigue. The movements target both deep stabilizing
muscles and the larger muscle groups, releasing built-up tension and promoting relaxation.
This can be especially beneficial for individuals with sedentary lifestyles, as Pilates improves posture and counteracts the negative effects of sitting for long periods.
In addition to the physical benefits, Pilates encourages mindfulness. This mental focus creates a sense of balance and control, allowing individuals to break away from the fast-
paced nature of modern life and find moments of tranquility. By incorporating deep, focused breathing techniques, Pilates further promotes relaxation and helps reduce stress hormones in the body.
Ultimately, Pilates offers a holistic approach to rest and recovery. Whether you’re looking to unwind after a long day or enhance your overall well-being, Pilates can help you reset both physically and mentally, leaving you feeling rejuvenated and centered.
by Zack Sharpe
Marketing and Brand Manager, Summit 4x4 Company
For a different off-road experience in Arizona, the Cinder Hills OHV (off-highway vehicle) Area near Flagstaff is a must-visit destination. Located in the Coconino National Forest, this volcanic playground offers a distinct landscape and a range of terrain that makes it a prime spot for off-road enthusiasts looking for adventure.
The Cinder Hills OHV Area gets its name from the black volcanic sand that covers the landscape, creating an otherworldly experience. The area was formed from ancient lava flows, leaving behind steep hills and open play areas for vehicles to tackle.
The terrain varies from flat, easy routes for beginners to steep climbs up loose cinder hills for those with more experience. These hills, combined with the sandy ground, present a fun and challenging test for any off-road vehicle or UTV.
One of the most exciting aspects of the Cinder Hills is the freedom it offers. With more than 13,500 acres of designated OHV space, there’s plenty of room to explore, camp and test your skills. Whether you’re looking to tackle challenging hills or find an open space to
drift through the cinders, this area provides plenty of options.
The wide open expanses also make it a great place for families and groups to hang out and camp.
In addition to its off-road appeal, the Cinder offers breathtaking scenery. With the San Francisco Peaks as a backdrop, the area provides sweeping views of the surrounding forests and mountains, creating a distinctive contrast between the dark volcanic terrain and the lush pine forests.
Camping is another popular activity in the Cinder Hills, with several dispersed sites available throughout the area. Camping near the base of a cinder hill or in one of the open spaces allows for a perfect blend of solitude and adventure, with easy access to the trails.
At night, the lack of light pollution provides an incredible view of the stars, making the Cinder Hills an ideal spot for stargazing after a day of off-roading. With its vast, varied terrain and stunning scenery, the Cinder Hills OHV Area offers an unforgettable off-road experience that every adventure enthusiast should add to their list.
With a few strategic changes, your round of golf can transform into a low-impact, full-body workout that improves your fitness while you enjoy the game.
Ditch the golf cart, warm up and stretch, think about your core and do some squats and lunges along the course.
One of the simplest ways to turn golf into a workout is by walking the course. An average 18-hole course can span 4 to 6 miles, which means you’re adding thousands of steps to your day — boosting cardiovascular health and calorie burn.
Walking up and down the course’s hills can further challenge your leg muscles, improving strength and endurance. For added intensity, carry your golf bag instead of using a pushcart to engage your shoulders and core.
Before teeing off, take time to properly warm up with dynamic stretches. This helps prevent injuries and increases flexibility, allowing you to swing with more power and efficiency. Spend about 10 minutes stretching your shoulders, hips and lower back, focusing on movements that mimic your golf swing.
This pre-game routine can
elevate your heart rate and engage muscles throughout your body.
A powerful, consistent golf swing requires core strength, so as you practice your shots engage your abdominal muscles. This improves your form and tones your obliques and lower back muscles.
Adding core exercises like standing trunk twists between holes can enhance the workout. The repetitive swinging motion also promotes rotational strength, which is beneficial for overall athletic performance.
Turn your time on the course into a leg workout by integrating squats and lunges when waiting for your turn or while setting up shots. This helps build muscle strength and balance. For example, you can lunge forward with each step as you move to the next hole or perform squats when picking up your golf ball.
And, of course, stay hydrated and protect yourself from the sun. Carry water and reapply sunscreen regularly to maintain energy levels and prevent sun damage.
by Ken Lain, The Mountain Gardener, Watters Garden Center
The mountain garden can be a challenging but rewarding endeavor. Our climate with its cold winters and intense sunlight calls for plants that survive and thrive. Enter the enchanting hellebore, a winter-blooming marvel that brings color and life to the garden when other plants are dormant.
Hellebores, also known as Lenten roses, are evergreen perennials offering a multitude of benefits for mountain perennial beds and container gardens:
* Winter blooms: Hellebores flower from late winter to early spring, providing muchneeded color when the garden is asleep.
* Shade tolerance: They thrive in the dappled shade under deciduous trees, a common feature in many Prescott gardens.
* Drought tolerance: Hellebores are droughttolerant once established, making them waterwise choices.
* Deer resistance: A significant plus for mountain gardeners,
hellebores are unpalatable to deer and rabbits.
* Long-lived: These tough plants grace your garden for decades with minimal care.
Here are the popular choices locally:
* Helleborus orientalis (Lenten rose): are the most common hellebores, with a wide range of colors including white, pink, purple and even near-black. Many have intricate spotting or veining on the petals.
* Helleborus niger (Christmas rose): This variety often blooms around Christmas with pure white flowers.
* Helleborus foetidus (Stinking hellebore): Don’t let the name fool you! This hellebore has beautiful pale green flowers with purple edges and attractive foliage. The “stinking” refers to the scent of the leaves when crushed, which is not particularly noticeable.
Hellebores prefer well-
drained soil amended with mulch. They thrive in partial shade, especially in areas receiving morning sun and afternoon shade. Here's how to get them established:
1. Planting time: Late winter and early spring are the ideal time to plant, allowing them to establish roots before the heat of summer.
2. Soil preparation: Amend the soil with mulch to improve drainage, fertility.
3. Planting depth: Plant the crown of the hellebore at the same level as the soil surface.
4. Spacing: Space plants about 18 inches to 24 inches apart to allow for growth.
5. Irrigation: Water regularly after planting until established. Once established, they are droughttolerant but appreciate supplemental watering during dry spells.
by Valerie Demetros
Pickleball has taken the country by storm, and players of all ages are finding it a fun, healthy sport. In 2023, the Sports & Fitness Industry Association reported pickleball as the fastestgrowing sport in the world for the third year in a row.
The benefits are enormous. Playing often helps build better heart health, aerobic capacity, agility and balance — all important for everyone at any age. It’s also beneficial for muscle tone.
But while pickleball may be popular, it doesn’t come without risk. Common injuries while playing include fractures, sprained ankles, knee and rotator cuff injuries, arthritis aggravation, Achilles tendon tears/
strains and foot fractures.
If you’re thinking of taking up the sport, or you’ve already begun, let’s take a look at some important safety accessories you’ll need.
Shoes — The best shoes for pickleball are shoes that give you good support and traction. Choose tennis hard-court shoes or shoes specifically designed for pickleball to provide support and stability for your feet and ankles.
Paddle — Look for a paddle that feels comfortable in your hand and suits your playing style. Consider grip size and weight; thicker paddles provide more control while thinner ones create more power.
Eyewear — Protect your eyes with goggles
or glasses with antifog coating. Choose sunglasses to keep the glare at bay.
Hydration — Stay hydrated by keeping water and electrolytes with you during the game. Especially during warm, sunny days.
Sun protection — Use sunscreen and choose a hat with UV protection to reduce the risk of sunburn. Consider lightweight long sleeves for added protection.
Ankle, elbow and knee pads — If you have any issues with your joints, give them added support and protection with knee or ankle sleeves. Knee and elbow pads also can help prevent serious injury by cushioning in case of a fall.
Supports — Use athletic tape to prevent injuries
where needed. Even without injury, playing hard can leave you stiff and sore. Consider buying a therapeutic massage gun for after-game treatment.
Stretching — OK, not exactly an accessory, but stretching is an important part of any sport to help prevent injury. Take a little time before each game to warm up and get your muscles ready.
You’ll be glad you did.
Pickleball is an exciting blend of strategy, agility and accuracy requiring mental sharpness and physical skill. You’ll need quick lateral movements and powerful overhead shots. Take the time to be safe and you’ll have fun while playing without injury.
by Loree Walden, Marketing Manager, Yavapai Humane Society
There’s nothing quite like the feeling of coming home and being greeted by my “kids.” No matter what kind of day I’ve had, their wagging tails and happy purrs instantly lift my spirits.
O ver the years, having these three in my life has transformed not just my daily routine but my entire mindset. They’ve taught me the importance of living in the moment, finding joy in simple things and appreciating the beauty of unconditional love.
Before I had the “kids,” I rushed through life, focused on to-do lists and deadlines, but my dog and cats are teaching me how to slow down and be present. Whether it’s taking a long walk and noticing the golden glow of the sunrise or sunset or even just sitting on the couch watching a movie with a purring cat in my lap, my fur-kids remind me that happiness isn’t found in the hustle — it’s in those little moments of peace and connection.
Walking my dog Cassidy Roo has become one of my favorite ways to recharge.
It’s our time to explore, breathe fresh air and enjoy nature. It’s my time to tell her about my day and for me to take the time I need to decompress. Those walks have become a reset button for me, clearing my mind and helping me focus on what really matters, which is living in the moment!
Like I said, when life feels overwhelming, spending time with my pets is the best therapy. They don’t judge, ask questions or offer unsolicited advice. Sitting on the floor and stroking my dog’s fur or watching my cats chase that little
red laser reminds me to let go of stress and embrace the moment and to enjoy the laughter and joy these precious beings bring to my life. Their unconditional love is a powerful reminder that I’m never alone, no matter how tough things get.
Adopting these three (all from Yavapai Humane Society) has given me so much more than I ever imagined. Reminder: sometimes the best way to take care of yourself is to share your heart with a furry friend.
Cats are natural hunters, driven by instincts to stalk, pounce and explore. A catio offers a safe way to satisfy these instincts — safe for your cat and the critters outside. It provides a secure environment where your pet is away from traffic, predators and exposure to diseases. Here they can soak up the sun and enjoy fresh air safely.
By observing birds, insects and the changing scenery, cats enjoy stimulation that keeps them mentally and physically engaged. This activity helps maintain a healthy weight and reduces anxiety, contributing to an overall happier pet.
Watching a cat play or relax in its outdoor haven can be a source of stress relief for cat owners. The joy of seeing your pet happy and active brings
a sense of calm and connection with nature. Additionally, creating and decorating a catio can be a fulfilling project that gets you moving and inspired, adding to your own physical and mental well-being.
D on’t forget the side benefits to your cat of preventing boredom and associated behavioral problems like scratching furniture or excessive meowing.
Catios come in all shapes and sizes, from simple window extensions to large enclosures that span a backyard. Whether you have a small balcony or a sprawling garden, you can design a catio to suit your space and budget.
This versatility allows you to get creative and add elements like perches, ramps and catsafe plants to tailor the experience for your feline.
Finding pockets of energy and joy can be a game-changer for your overall well-being.
One powerful, often overlooked strategy is finding the right hobby, which not only lifts your spirits but also boosts physical and mental health, reduces stress and infuses your days with a fresh zest for life.
Here’s how to identify and integrate them into your routine.
DISCOVERING YOUR PERFECT FIT
Finding a hobby that truly energizes starts with some simple self-reflection. Think back to childhood activities that made time fly by, or the tasks you lose yourself in now. Was it painting, cycling or perhaps learning a new language?
These clues can guide you toward an activity that aligns with your natural interests and sparks excitement.
ACTIVE HOBBIES FOR PHYSICAL VITALITY
For those craving an
energy surge that fuels both mind and body, consider hobbies that get you moving. Dancing is a prime example, combining rhythm, movement and fun for a full-body workout.
Options like hiking, cycling or joining a recreational sports team deliver physical benefits along with a dose of social connection. Regular physical activity releases endorphins, reduces stress and promotes better sleep.
CREATIVE HOBBIES TO BOOST MENTAL ENERGY
Sometimes, energizing means recharging your mind. Creative hobbies like painting, playing an instrument or creative writing stimulate cognitive function and build resilience.
Studies have shown that engaging in creative processes helps reduce anxiety and improve mood, offering a soothing escape
from daily stressors. Even 30 minutes spent sketching or strumming a guitar can clear mental fog and provide a fresh perspective.
Picking up a hobby that involves learning something new is an instant mood and energy booster. Whether it’s joining a cooking class, studying photography or dabbling in a new language app, continuous learning fuels curiosity and helps maintain cognitive health as you age.
IT HAPPEN
To successfully incorporate a new hobby into your life, start small. Dedicate just 15 to 20 minutes a few days a week, gradually building it into a more regular practice. Surround yourself with like-minded communities, either locally or online, for added motivation and shared experiences.
by Malia Hirasa, TAC Member, The Launch Pad Teen Center
Difficult conversations push society forward to a more understanding future, where those topics we consider controversial are easier to discuss. Any topic can be considered difficult: from race and religion to gas prices and borders.
Discussion of these subjects often can be stressful and grueling. Often, things that are difficult to talk about can be worthwhile, and the steps taken after a
conversation are arguably just as important as the conversation itself.
I personally like to take a moment to reflect after a difficult conversation. You can do this in many ways, but I prefer journaling. Journaling, for me at least, is a method of decompressing and relaxing.
Reflection allows us to focus on the main positive takeaways and progress made, which in turn may lead us to be excited about
future conversations. These highlights could be meeting someone new for continued discussion or diving deeper into the topic. It is equally important to look back on the parts that could be more constructive to make progress in improving talks like these in the future. Another essential piece of enacting effective communication is mindset. You should not feel discouraged or defeated after a conversation. One
should keep in mind that disagreement is not a personal attack.
A difficult conversation is not a contest to be won, but rather an opportunity to share ideas. This means communicating well with others and advocating for yourself in a respectful manner, even if the conversation has concluded. If someone walks away from a conversation defeated, it becomes more difficult to reset and move forward.
While a topic of a conversation may be considered challenging or controversial, this doesn’t mean the discussion has to feel that way. A productive conversation is one in which you should not feel afraid or intimidated sharing your thoughts and opinions, and one where progress is made by understanding and respecting alternative perspectives.
Next time you have a challenging conversation, remember the importance of reflection and resetting; these are essential to productive discussion and overall civil discourse.
JAN. 1, 15
Wednesday Wanderings
Highlands Center for Natural History 9-10:30 a.m. www.highlandscenter.org
JAN. 4
Nature Niños - Free Family Nature Program Vista Park
10 a.m. - noon www.facebook.com/natureninosprescott
JAN. 11, 18, 25
Garden Classes
Watters Garden Center 9:30 a.m. www.wattersgardencenter.com/classes
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
Through Jan. 13
Findlay Toyota Center www.findlaytoyotacenter.com/ice-skating
Dance & Fitness Classes
Elks Theatre www.prescottymca.org
Family Forest Play
Thursdays
10 a.m. - noon
Highlands Center for Natural History www.highlandscenter.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
Yoga & Fitness Classes
J Club at Jasper clients.mindbodyonline.com/classic/mainclass
by Valerie Demetros
Anyone who practices mindfulness will tell you the benefits are numerous and powerful. They vary from heightened empathy to lower blood pressure and many more in between.
Mindfulness is an approach to living that encourages you to stay attentive to your thoughts, emotions and environment without judgment. Practicing mindfulness takes time, and mindfulness skills often are honed and refined with regular training.
The practice of mindfulness is therapeutic and helps you improve your focus and concentration by increasing self-awareness.
Some of these practices include meditation, tai chi, yoga, body scanning, journaling, walking meditation, coloring/ drawing, stillness, visualization, gratitude and mindful eating, breathing and movement.
For those considering an exploration of mindful practices and their benefits, the amount of information out there can be overwhelming.
For instance, meditation itself has been shown to slow the aging of the
brain (prefrontal cortex), increase innovation and improve both attention and problem-solving.
A s far as emotional benefits, mindful practices can lead to heightened empathy, increased selfawareness and improved cooperativeness. It also leads to improved mental health.
Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present rather than focus on negative past experiences. It also can help to de-center your thoughts, giving you the ability to stand back and see the big picture.
Researchers are now studying whether mindfulness training can help with PTSD, eating disorders and addiction.
Mindful eating can change your eating habits and help you choose healthier foods. Studies suggest it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food.
And although the benefits to mental health are numerous, there
also are tons of physical benefits to be gained by practicing mindfulness.
Studies show those who consistently make time for mindfulness practices have improved sleep and increased energy levels.
Mindfulness can also lower blood pressure and help people cope with chronic pain. During studies of those with chronic illnesses, mindfulness meditation improved quality of life and reduced anxiety and depression.
One review of studies based on mindfulness and the immune system reported that practicing mindfulness helped strengthen the immune system and improve its ability to fight off illnesses.
Although it’s a mystery how it works, mindfulness meditation actually can lead to increased thickness in the brain cortex, the part of the brain used for sensory processing and general cognitive functions (like paying attention).
So if it’s helping your brain, mental health and physical health, what have you got to lose? Take a minute to sit quietly and begin your mindfulness journey to a healthier you.
by Dr. Kimberly Crooks, PsyD Therapist
Cortisol, often dubbed the “stress hormone,” plays a crucial role in the body’s response to stress. This hormone is produced by the adrenal glands and is essential for various bodily functions, including regulating metabolism, reducing inflammation and controlling the sleep-wake cycle.
However, when cortisol levels remain elevated due to chronic stress, it can have a significant impact on weight.
When the body perceives stress, it triggers the “fight or flight” response, leading to a surge in cortisol levels. This hormone prepares the body for immediate action, but when stress becomes chronic, cortisol remains elevated for prolonged periods, leading to several metabolic disturbances. These include increased appetite and cravings, fat storage, slower metabolism and blood sugar imbalances.
By addressing the root cause of cortisol dysregulation, neurofeedback can play a vital role in effective weight management and overall health.
Neurofeedback, also known as EEG (electroencephalogram) biofeedback, is a noninvasive therapeutic technique that trains individuals to regulate their brainwave activity. By providing real-time feedback on brain function, neurofeedback helps individuals learn how to alter their brainwave patterns, promoting a state of relaxation and reducing stress.
Unlike temporary stress-relief methods, neurofeedback provides tools for long-term stress management, leading to sustained reductions in cortisol levels and healthier weight maintenance.
Neurofeedback training is known to enhance sleep quality, which is crucial for maintaining healthy cortisol levels. Poor sleep is a proven contributor to weight gain. Training the brain to achieve a relaxed state can also improve overall self-regulation, making it easier to resist cravings and maintain healthy eating habits.
The relationship between cortisol and weight is complex and multifaceted.
Chronic stress leads to elevated cortisol levels, which can result in increased appetite, fat storage and metabolic disturbances, ultimately contributing to weight gain.
Incorporating neurofeedback into a comprehensive health and wellness plan, alongside a balanced
diet and regular exercise, can provide significant benefits for those struggling with stressrelated weight issues. Through the power of neurofeedback, individuals can gain better control over their stress responses and work toward achieving and maintaining a healthy weight.
by Blake Herzog
In a world where multitasking has long been considered a badge of honor, more and more people are discovering this approach may not be as productive as it seems. Enter monotasking, the practice of focusing on a single task at a time, which offers surprising benefits for productivity, mental health and overall well-being.
Monotasking is the art of dedicating your full attention to one activity until it is complete or you reach a logical stopping point. Unlike multitasking, which splits focus and energy between various activities, monotasking is rooted in deep, undivided attention.
THE SCIENCE BEHIND IT
Research has shown that the human brain isn’t designed to perform multiple complex tasks simultaneously. When multitasking, the brain engages in “taskswitching,” which can reduce productivity by up to 40% and increase cognitive fatigue.
On the other hand,
monotasking encourages a state of deep work, enabling better concentration and higher-quality results.
* Enhanced productivity — By focusing on one task, you can work more efficiently, finish more quickly and make fewer errors. This concentrated effort ensures that you produce high-quality work and avoid the “mental residue” left from switching between tasks.
* Improved mental health — Constant multitasking increases stress levels and can lead to burnout. Monotasking, however, simplifies your workload and promotes mindfulness, reducing feelings of overwhelmedness and anxiety.
* Better time management — Prioritizing one task at a time teaches you to manage your time
effectively. When you complete tasks sequentially, you gain momentum and satisfaction from checking items off your to-do list.
* Increased creativity — Monotasking encourages deeper thought processes and creativity. Whether you’re writing, designing or problemsolving, focusing solely on the task at hand allows new ideas to emerge and flourish without distraction.
Start by setting clear priorities and blocking out dedicated time for each task. Put away your phone, close unrelated browser tabs and minimize interruptions by setting boundaries with colleagues and family members. Using techniques like the Pomodoro timer, in which you focus for 25-minute intervals followed by a short break, can help build your monotasking muscle.
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
As the weather cools down, fall and winter offer the perfect opportunity to refresh and rejuvenate your skin with treatments that may be more challenging during the sunnier, summer months.
Chemical peels and laser treatments are two highly effective options for addressing various skin concerns, and these cooler months provide an ideal setting for both healing and maximizing results.
During chemical peels and laser treatments, the skin becomes more sensitive to sunlight. The lower UV exposure in fall and winter makes it easier to protect the skin from post-treatment sun damage, reducing the risk of hyperpigmentation and ensuring safer healing. These seasons also allow your skin to recuperate indoors while you prepare for a refreshed appearance come spring.
Chemical peels are designed to exfoliate the top layers of skin, revealing a smoother, more radiant complexion. They’re particularly effective in addressing acne scars, sun damage, fine lines and uneven skin texture. Laser treatments work by targeting deeper layers of the skin to stimulate collagen production, reduce pigmentation and
improve skin elasticity. Both treatments help reveal younger, healthier skin by removing damaged cells and encouraging regeneration.
For the best results, it’s often recommended to undergo a series of three to four treatments spaced a few weeks apart. This gradual approach allows for progressive improvements, as each session builds
on the results of the last, refining skin tone, texture and overall radiance.
While chemical peels and laser treatments offer dramatic in-office results, maintaining your refreshed skin year-round requires an effective at-home skin care routine. Using products that promote hydration, support collagen production and protect against environmental stressors will help prolong the effects. Additionally, a maintenance treatment once a year can help preserve your results and keep your skin looking its best.
Incorporating chemical peels or laser treatments into your fall or winter skin care regimen can give your skin a fresh start and help you move into the new year with confidence. Now’s the time to take advantage of the season and invest in treatments that provide lasting benefits.
by Serenity Lord, L.M.T., Owner, Prescott Massage Therapy
With the joy and stress of the holidays behind us, we are now looking to the new year to start fresh. Many will make New Year’s resolutions: Eat less, move more, drink more water, etc. That is valid and important to our longterm health, but it can be stressful to add more to an already full schedule. So what if we didn’t? What if we resolved instead to take care of ourselves in a gentler way?
Rest is sometimes viewed as having to be earned, not a normal physiological need. In our fast-paced world, we usually wait for the new year to eat right or exercise or for an injury or sickness to slow us down. Do not wait for something catastrophic to hit the brakes and really take stock of how you are taking care of yourself and your body. I say this year, instead of adding more to the to-do list on an already stressed mind and body, we slow down and rest and listen to what our bodies are trying to tell us.
How can we refresh ourselves without adding stress? Regular massage with its many calming benefits for body and mind, gentle movements, art, taking time in nature or lying face down on the sofa. We all have different needs, so your rest may look different than mine, but whatever it is, let it renew you.
Do it without guilt; welcome it even if that to-do list is incomplete (because when is it ever complete?) and know there is time to make the changes you want. Remember that the time you deserve to take for you will keep flying by. Refresh your way, and do it with the self-love you deserve. Doing so will make space for all the other stuff you want to add, and you will be able to do them with greater ease. You deserve it.
Jeanette
Denise
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.
by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind Healing Pathways
As the new year dawns, many people are seeking ways to reset and start fresh, identifying areas they would like to grow or change.
For those facing depression, anxiety, PTSD, mild chronic pain or emotional fatigue, ketamine therapy can provide an opportunity to recharge, creating space for mental clarity and renewal.
Depression and trauma can have lasting effects on the brain, including the enlargement of the amygdala — a region responsible for processing emotions. This enlargement can result in heightened emotional sensitivity, making everyday experiences feel overwhelming.
Additionally, many individuals with a history of trauma experience a weakened connection between the amygdala and the prefrontal cortex, the brain’s center for decisionmaking and emotional regulation. When this connection is impaired, it becomes challenging to manage emotions
effectively, leading to intense feelings hard to control. Ketamine has been shown to help restore this connection by promoting the growth of new neural pathways, allowing individuals to better regulate their emotions and achieve a sense of balance.
Once known only as an anesthetic, ketamine has gained recognition for its rapid effects in treating mood disorders, PTSD and anxiety. Unlike traditional antidepressants, which often take weeks to work, ketamine can bring relief within hours. This swift response can be lifechanging for those caught in a cycle of overwhelming thoughts, providing a quick path to relief and emotional stabilization.
Combining ketamine therapy with supportive practices, like integration coaching, meditation or journaling, enhances its impact.
Entering the new year, ketamine therapy can be a powerful tool to reset mentally and emotionally. It can offer hope, lighten emotional burdens and encourage a renewed sense of purpose.
For those looking to embrace the year ahead with clarity and resilience, ketamine provides a fresh start, empowering individuals to take on new challenges with a clear mind and an open heart.
by Valerie Demetros
The demands of daily life can sometimes eclipse the simple joys of the day. Taking time to reflect on your day can enhance these small pleasures and improve your well-being.
Simple daily acts of gratitude can have a big impact on your health and happiness. Studies show that feeling thankful can improve sleep, mood and immunity. Expressing gratitude can also decrease depression, anxiety, difficulties with chronic pain and risk of disease.
One way to practice gratitude is to create your own gratitude jar. Similar to a gratitude journal, a jar or box is filled with reminders of what makes you grateful.
If you have children, you can include them in creating the gratitude jar and filling it. It will teach them to appreciate what they have. When they need it, they can read an entry from the jar.
Here’s what to do:
First, choose a jar or box that suits you. Decorate it simply with just a ribbon or go all out and decoupage and/or paint your container. Be creative, it’s all yours.
Next, cut small pieces of paper and keep them near the jar with a few pens to make it easier when the urge to write hits.
Now choose a regular time (daily, every other day, etc.) to write down what you are grateful for or happy memories. The jar will begin to fill up with the good things. If you need to, set a reminder on your phone until it becomes a habit.
Anytime something good happens, that’s your cue to write it down. You may even want to keep a small pad and pen with you and drop it in the jar later. A wonderful conversation with a friend?
A lovely afternoon with your nephew? A pat on the back at work? All good entries for the jar.
Finally, decide when to read your notes. After a particularly challenging day, you may need to read a few. You can choose to read one each night before bed with your children or each morning when you wake up. It'll be a deep, enriching experience when you realize that you have more than you realized to be grateful for in your life.
Here are a few writing prompts to get you started: I am grateful for …
I feel thankful for …
I appreciate …
Today was special because …
I was proud of myself today because …
The best thing about today was …
Something I look forward to each day is …
Describe someone you love…
Describe a memory of a happy moment… Why are you grateful for someone…
Sound bathing is a powerful way to relax, recharge and restore balance in your life.
A sound bath, also called sound meditation, is a meditation technique that aims to guide you into a deep meditative state while listening to ambient sounds.
Here are some tips to ensure your sound bath experience is both enjoyable and effective:
SET THE RIGHT INTENTIONS
Before starting, take a moment to reflect on what you hope to gain from your sound bath — whether it’s relaxation, focus or emotional release.
FIND THE PERFECT SETTING
Choose a serene location for your sound bath. Whether it’s at a spa, a wellness center or your home, a calm and distraction-free environment will enhance the experience.
WEAR COMFORTABLE CLOTHING
Loose, breathable clothes are best for sound bathing. You’ll want to lie or sit in total comfort without feeling restricted.
TRY GUIDED OR SOLO SESSIONS
If you’re new to sound bathing, consider joining a guided session at a wellness center where a practitioner uses singing bowls, gongs or chimes. At home, explore YouTube, apps or playlists to create a personalized experience.
EXPERIMENT WITH INSTRUMENTS
Sound bathing can involve Tibetan singing bowls, gongs, tuning forks or even simple humming. If practicing at
home, experiment with these tools to find what resonates with you.
FOCUS ON YOUR BREATH
Deep, slow breaths help you tune in to the vibrations and release tension. Let your breathing guide you into a meditative state.
PREPARE FOR THE BENEFITS
The deep relaxation achieved during a sound
bath can improve sleep, ease muscle tension and reduce anxiety. Approach the session with an open mind, and let the vibrations carry you to a rejuvenated state.
by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions
As we usher in the new year, many of us prioritize our health and well-being. One important aspect of health is sleep, which significantly affects our physical and mental well-being.
However, sleep disturbances and jaw issues are often overlooked. If you’ve been feeling sluggish or not quite rested, it’s time to look at these potential underlying issues and explore ways to “recharge” your health in the coming year.
A SILENT DISRUPTOR OF SLEEP
Sleep apnea is a common but serious condition that causes interruptions in breathing during sleep.
These pauses can last from a few seconds to a minute or more and may occur hundreds of times throughout the night.
Common symptoms include loud snoring, choking/gasping for air during sleep, dry mouth, morning headaches and excessive daytime sleepiness.
THE LINK BETWEEN SLEEP APNEA AND ENERGY LEVELS
One of the most noticeable consequences of untreated sleep apnea is excessive daytime fatigue. At night, you are constantly waking to restore normal breathing that prevents you from going into the deeper, restorative stages of sleep, leaving you feeling tired and unrefreshed despite a full night in bed.
In the new year, if you suspect sleep apnea, it’s essential to seek a proper diagnosis from a sleep specialist.
PAIN AND POOR SLEEP
Another oftenoverlooked issue is TMJ (temporomandibular joint) dysfunction. The TMJ is the joint that connects your jaw to your skull, and when it is out of alignment or stressed, it can cause pain, tension and discomfort in the jaw, neck and head.
People with TMJ disorders often experience symptoms like jaw pain, headaches, earaches, teeth
grinding (bruxism) and difficulty sleeping. If you’ve been dealing with jaw pain or grinding your teeth at night, visit your dentist or a specialist for a diagnosis and treatment plan.
As we move into the new year, remember that better sleep and jaw health can significantly improve your overall wellbeing. By taking proactive steps to manage these conditions, you can start the new year feeling more rested, recharged and ready to take on whatever comes your way.
Here’s to a healthier, more energetic year ahead!
Whether you’re presenting at a team meeting, toasting at your sister’s wedding or speaking in front of a large audience, public speaking is intimidating.
About 75% of the population have some kind of speech anxiety, which means you’re not alone if you get anxious just thinking about it.
But it doesn’t have to be difficult. Here are a few tips to consider before your next presentation. Practice: Over and over, until it’s second nature.
Prepare: Don’t get caught missing pages, slides, etc. Check everything a few times.
Slow down: When we get nervous, we tend to speed up. Take a deep breath and take it slow.
Enunciate: Don’t mumble. Everyone is there to hear you, so speak clearly.
Skip fillers: Don’t use words like uhm, ah, hmmm, etc. Have someone listen as you practice and snap their fingers each time you use a filler. You’ll be surprised how many you use.
Record yourself: Record your practice speech and rewatch it. You’ll find nuances you missed.
Move: Too many people stand still while nervous. Move naturally as if speaking to a friend. Skip the jokes: Unless you’re a comedian or confident in your ability, skip it.
Pause: This give the audience time to process the message while long pauses can create dramatic tension.
Power stand: Before you walk out, put your hands on your hips, feet shoulder width apart, keep your chin up and your chest out. Standing like Wonder Woman gives you a confidence boost.
Jump around: Use your nervous energy and jump around before starting. Get the adrenaline flowing and use it to your advantage. Get some sleep: You may be nervous, but it won’t be any easier if you’re nervous and exhausted. Do your best to prepare, then get some rest.
Toastmaster: If you’re serious, Toastmasters International can help you improve in a fun, group environment. Visit www. toastmasters.org.
Many people seek better health through diets and nutrition plans, but the most meaningful change starts with fostering a healthier relationship with food itself.
Shifting your mindset about eating can transform your relationship with food from one driven by restriction or guilt to one centered on nourishment and enjoyment.
This is a practice that involves being present and fully engaged with your meal, appreciating each bite without distraction. This means turning off the TV, setting your phone aside and focusing on your food’s flavors, textures and aromas. Studies show that when you eat mindfully, you’re more likely to recognize when you’re full, preventing overeating and improving digestion. Mindful eating also promotes gratitude and awareness of where food comes from, creating a
deeper sense of satisfaction and connection.
Diet culture promotes quick fixes and often demonizes certain foods, leading to cycles of restriction and binging. This approach can create feelings of guilt and shame, damaging your mental health and fostering an unhealthy relationship with food.
Adopt a balanced approach that doesn’t label foods as “good” or “bad.” All foods can fit into a healthy diet when eaten in moderation. This mindset reduces anxiety around eating and helps you make sustainable choices without feeling deprived.
While it’s important not to categorize foods strictly as “good” or “bad,”
it’s beneficial to prioritize nutrient-dense options. These foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats, provide more vitamins and minerals relative to their calorie content.
Incorporating more nutrient-dense foods helps you feel energized and satisfied.
However, it’s important to allow room for indulgences, recognizing treats contribute to overall well-being when enjoyed mindfully.
Learning to differentiate between physical and emotional hunger is key to building a healthier relationship with food. Physical hunger comes on gradually and can be satisfied by any number of foods, while emotional hunger is sudden and often tied to specific
cravings or feelings like stress or boredom. Tune into your body’s signals by taking a moment to assess your hunger level before eating. This helps you eat when you’re genuinely hungry and stop when you’re comfortably full.
Perfectionism can derail even the best intentions. Developing a healthier relationship with food means accepting that not every day will be perfectly balanced. Some days you might indulge more than others, and that’s OK. What matters is the overall pattern of your habits. Self-compassion goes a long way in creating lasting changes. Acknowledging slipups without judgment allows you to refocus without guilt, making it easier to return to nourishing choices.
by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
This is a time of new beginnings when new plans are being forged, old dreams are being dusted off the shelves and motivation seems to be at its all-time high.
Some may find that the holidays brought additional stress with increased responsibilities, changes in their routine and difficulties avoiding the temptations that rich foods and desserts posed during these festivities. During the holidays, gaining a few extra pounds may often lead to New Year’s resolutions geared toward weight loss.
While this mindset may certainly serve a purpose, research shows that many New Year’s resolutions go unfulfilled. So, let us consider this alternate approach when deciding a course of action.
R.E.S.T.
R: Reflect
* Take some time to consider the wins you experienced in the previous year.
* Write down what you learned from some
of the challenges you faced.
* Locate the true source of your motivation.
E: Evaluate
* Identify which approaches worked well for you in the previous year.
* Assess your level of commitment toward reaching your goals.
* List the resources you will need to equip you to succeed.
S: Separate
* Discern between your own and other people’s expectations.
* Divide your proposed plan into smaller achievable steps with noted timeframes.
* Decide which easier/ smaller projects to tackle first.
T: Triumph
* Treat yourself with kindness, regardless of the outcome.
* Begin slowly and celebrate every win, even if it seems small.
* Remember: if you do not quit, you win!
Meeting expectations can be motivating for some. But on the other hand, dealing with unrealistic expectations can add unnecessary stress to your life leaving you feeling overwhelmed
and unfulfilled. Before embarking on a life makeover that may involve diets, signing up for a gym membership or buying exercise equipment, decide what is truly important for you at this stage in your life.
Maybe the number on your bathroom scale is an indication of much needed lifestyle changes that have the potential to positively impact other areas in your life in the long run. So, take this time to R.E.S.T., and Happy New Year!
You wouldn’t want to use the same cup to drink out of every day without washing it. Sounds awful and dirty.
Take a minute and think about how often you wash your favorite water bottle. It’s probably on your desk, with you at the gym or in your car most of the time.
The fact is reusable water bottles are a prime breeding ground for bacteria and mold. Studies show there can be more bacteria in your water bottle than in your kitchen sink. This means it is even more important to give it a good scrub, often.
Most rigid water bottles are made out of either polyethylene plastic, polypropylene or copolyester. Most hydration system reservoirs have polyethylene linings, which retain tastes and odors more easily than
polycarbonate. But all plastic bottles can develop unwanted tastes or odors.
The biggest misconception is that reusable water bottles are safer — not true. They need to be washed just as much, if not more, than regular drinking glasses.
If you have flu-like symptoms, like congestion or a runny nose, your reusable water bottle could be to blame. And experts agree that the absence of mold does not mean your water bottle is germ-free. You usually can’t see bacteria.
When choosing a water bottle, stainless steel and glass water bottles are the most hygienic. If you are sensitive to mold, opt for stainless steel because the buildup of bacteria
and mold is less likely. Rinse out your water bottle after each use and let it air dry completely. Most odor and taste problems happen when bottles are kept sealed for long periods of time with liquid inside.
If your water bottle develops a funky taste or odor, add a teaspoon each of bleach and baking soda and fill with water. Let it sit overnight then rinse thoroughly and air dry. You can also use a 50/50 mixture of vinegar and water and let it sit overnight.
Although most water bottles can be placed in the dishwasher, the high-water temperatures may damage some vacuum-insulated bottles. Be sure to check first.
“The secret of change is to focus all of your energy not on fighting the old, but on building the new.”
Dan Millman
by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki and Nutrition
Whether you’re recovering from holiday indulgence or simply looking to kick-start healthier habits, making whole food, plant-based choices is a powerful way to nourish your body and reset your energy for 2025.
Whole food, plantbased eating is simple yet transformative. It emphasizes foods in their most natural state — fruits, vegetables, whole grains, legumes and nuts — while minimizing processed ingredients. This approach provides your body with the essential nutrients it craves, supports digestive health, boosts immunity and keeps you feeling energized throughout the day.
Here are a few easy plantbased meals that can help you start the year on
a healthy note and keep you feeling refreshed.
Breakfast: A chia seed pudding made with almond milk, topped with fresh fruit like kiwi, mango and a sprinkle of hemp seeds. This nutrient-packed breakfast is quick to prepare, easy to customize and will keep you full and satisfied until lunchtime.
Lunch: A vibrant salad with mixed greens, roasted chickpeas, cucumber, avocado, cherry tomatoes and a lemon-tahini dressing. It’s packed with protein, fiber and healthy fats, making it the perfect midday fuel
Dinner: A hearty lentil stew with sweet potatoes, carrots, onions and spinach. This flavorful one-pot meal
is perfect for meal prepping and gets even better as it sits in the fridge, allowing the flavors to develop.
To make plant-based eating even easier, try prepping ingredients in bulk at the start of the week. Roast a big batch of vegetables like sweet potatoes and Brussels sprouts, cook a pot of lentils or quinoa, and store grains and greens in airtight containers. When your meals are prepped, putting together wholesome dishes becomes a breeze, even on busy days. This January, focus on your health by choosing whole, plant-based foods that nourish your body from the inside out. It’s an easy way to recharge your energy and set yourself up for a year of wellness and vitality. May all Beings Benefit
Stay fueled and focused throughout the day with these portable, nutritious snacks perfect for your busy lifestyle.
1. Mixed nuts combine protein, healthy fats and a satisfying crunch to keep hunger at bay.
2. Fresh fruit like apples, bananas or oranges are naturally sweet, packed with vitamins and come in their own convenient packaging.
3. Protein bars made with clean, simple ingredients are a great option for a quick energy boost.
4. Hummus snack packs paired with
carrot or celery sticks offer a delicious mix of protein and fiber.
5. Greek yogurt cups or tubes provide protein and probiotics to keep you satisfied and your gut happy.
6. Hard-boiled eggs are a protein powerhouse and easy to pack for a filling snack.
7. Trail mix made with dried fruit, nuts and seeds is a customizable, nutrient-dense option for on-thego munching.
“Where there is no wine, there is no love.”
– Euripides
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
This versatile meat is full of protein and has a delicious flavor that’s both savory and sweet. This recipe tastes great on sandwiches, in tacos or atop a bed of rice.
The bulk batch below can be used throughout the week for a busy family, or ingredients can be cut in half for a smaller amount.
1 lg-8 lb Pork loin
1 can Sliced pineapple with juice
2 Jalapeños, diced
4 Tomatoes, crushed with membrane removed and chopped
1 tbs Avocado oil
¼ cup Soy sauce
1 tbs Mesquite liquid smoke
2 tbs Apple cider vinegar
1 tbs Red pepper flakes
1 tbs Onion powder
2 tbs Garlic powder
2 tbs Salt
1Drizzle avocado oil in bottom of a crockpot. Cut loin into 4 to 5 inch slabs and place in crockpot.
2Add jalapeños, tomatoes and pineapple. Pour in pineapple juice, soy sauce, apple cider vinegar and liquid smoke.
3Sprinkle in dry seasonings.
5After simmering, shred pork with two forks, toss in liquid to evenly coat meat and let cool.
6Store meat in an airtight container in the fridge for up to five days or in freezersafe plastic bags for two to three months
4Using tongs, gently combine ingredients, coating the meat. Cover and bring to a boil on high for 2 hours, then simmer on low for additional 10 hours.
Serves 20 | Time to Table 12 hrs 15 mins
This recipe features nutrient-dense ingredients that support heart health, aid digestion and boost energy. It makes a great salsa for a gathering or omit the jalapeño and cayenne pepper and add feta for a tasty, quick salad on a weeknight.
2 med Avocados, diced
1 15 oz can Black beans, rinsed and drained
1 cup Cherry tomatoes, quartered
½ cup Corn, fresh or frozen
½ med Red bell pepper, diced
½ cup Cilantro, fresh, chopped
2 med Limes, juiced
1 tbs Olive oil
½ tsp Cumin, ground
¼ med Jalapeño, diced (optional)
¼ tsp Cayenne pepper (optional)
Salt and black pepper to taste
Feta cheese (optional)
1In large bowl, combine avocados, red pepper, black beans, tomatoes, corn (thawed if frozen), jalapeño, cayenne pepper, cumin and cilantro
2Whisk lime juice, salt and black pepper and add to avocado mixture.
3Serve as a salsa with tortilla chips, or spoon into bowls and top with crumbled feta cheese (if desired) as a salad
Serves 4 | Time to Table 15 mins
This Whole30 meal is packed with lean protein, healthy fats and a kick of flavors that promote muscle health and support metabolism. The combination of coconut milk and lime adds a refreshing, tropical twist while providing essential nutrients.
1 lb large Shrimp
½ cup Coconut milk (full-fat)
2 tbs Lime juice, fresh
1 tbs Lime zest
2 cloves Garlic, minced
1 tbs Cilantro, fresh, chopped
½ tsp Cumin, ground
Salt and black pepper to taste
Wooden or metal skewers
1In a medium-sized bowl combine coconut milk, lime juice and zest, garlic, cumin, salt and pepper.
2Add shrimp to bowl and toss to coat evenly. Let marinate for 15 minutes.
3Heat grill or grill pan over medium-high heat.
4Thread shrimp onto skewers, discarding any leftover marinade.
5Place skewers on the grill and cook for 2 to 3 minutes per side or until shrimp are pink and opaque.
6Place shrimp on a plate and garnish with fresh cilantro
Serves 4 | Time to Table 25-30 mins
These sweet potato wedges are easy to prepare and offer a delicious, healthy side dish that perfectly complements a hearty steak. They’re crispy, flavorful and ready in under 45 minutes.
2 lg Sweet potatoes, cut into wedges
2 tbs Olive oil
1 tsp Paprika
1 tsp Garlic powder
Salt and pepper to taste
Fresh rosemary (optional)
1Preheat oven to 425°F.
2In a large bowl, add olive oil, paprika garlic powder, salt and pepper. Add potatoes and toss until all are coated well.
3Spread potatoes evenly on a baking sheet.
4Roast 25 to 30 minutes, flipping halfway, until golden and crispy.
5Garnish with fresh rosemary or parsley if desired; serve hot.
Serves 4 | Time to Table 35-45 mins
These tasty muffins are a quick, protein-rich breakfast. Switch up the veggies for a change adding broccoli, corn, asparagus, etc. Add your favorite cheese to make it your own.
2 cups Egg whites (about 12 large egg whites)
1 cup Spinach, cooked and drained/squeezed
½ cup Feta cheese, crumbled
½ tsp Garlic powder
½ tsp Oregano, dried
¼ tsp Nutmeg
Salt and black pepper to taste
1Preheat oven to 350°F.
2Grease 6-cup muffin tin or 12cup mini-muffin tin.
3In a large mixing bowl, add all ingredients and mix well.
4Evenly distribute mixture into muffin cups until each cup is about ¾ full.
5Bake 20 to 22 minutes or until egg whites are fully set.
6Cool for a few minutes before serving. Enjoy warm or store in an airtight container in the refrigerator for up to 3 to 5 days. Reheat just 2 to 3 minutes in the microwave for a quick on-the-go breakfast.
Tip: Add 3 to 4 egg yolks for a richer egg muffin. Serving 6 muffins | Time to Table 25-30 mins
This recipe is a delicious and easy way to enjoy crispy chicken tenders while staying true to your keto lifestyle.
1 lb Chicken tenders, boneless and skinless
½ cup Pumpkin seeds
¼ cup Almond flour
2 tbs Parmesan cheese, grated
1 tsp Garlic powder
½ tsp Paprika
¼ tsp Salt and pepper, each
1 lg Egg, beaten
2 tbs Olive oil
1In a food processor, combine pumpkin seeds, almond flour, Parmesan, garlic powder, paprika, salt and pepper.
Pulse until almost finely ground but with some texture. Transfer to a shallow dish.
2Pat chicken tenders dry with paper towels.
3Dip each tender into beaten egg, then dredge in pumpkin-seed mixture, pressing to adhere.
Tips and Variations:
4In a large skillet, heat olive oil over medium heat. Add tenders and cook 3 to 4 minutes per side until golden brown and cooked through.
5Serve with your favorite ketofriendly dipping sauce.
For extra crunch: Add ¼ cup pork rinds, crushed, to the crust mixture. Spice it up: Add a pinch of cayenne pepper or red pepper flakes to the crust mixture. Make it cheesy: Add ¼ cup shredded cheddar cheese to the crust mixture.
Serves 4 | Time to Table 15-20 mins
Your guide to Greater Prescott’s medical & wellness professionals
Pine Grove Acupuncture
405 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153
& Wellness
Aboost Wellness and Salon
543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111
Aphrodite Aesthetics & Wellness
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Aria Aesthetics & Permanent Makeup 1955 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.aria-aesthetics-pmu.com | 928.298.5974
Bear Infusions and Therapeutix PLLC
634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167
Bellezza Healthcare
3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422
Cashmere Inclusive
8600 E. Valley Rd. | Prescott Valley, AZ 86314 www.cashmereinclusive.com | 928.499.8271
Enhanced Beauty by Reagan
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Exclusively Glamorous
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Jess D Aesthetics
543 W. Gurley St. | Prescott, AZ 86301 www.jessdaesthetics.com | 928.713.6150
Killer Skin By Kelly
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La Lumière
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Luxe Skincare
843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.luxeskincare1.com | 928.273.1516
Prescott Medical Aesthetics & Wellness
172 E. Merritt St., Ste. E | Prescott, AZ 86301 www.prescottbotox.com | 928.277.7414
Prescott Skin Care
1000 Willow Creek Rd., Ste. G | Prescott, AZ 86301 www.prescottskin.com | 928.275.1121
R & R Aesthetics
100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866
Salon Tru Blue & Day Spa 1436 W. Gurley St. | Prescott, AZ 86305 www.salontrublu.com | 928.445.4126
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
Strada Salon 931 12th Pl. | Prescott, AZ 86305 www.stradasalonaz.com | 928.778.2028
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
Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B | Prescott, AZ 86305 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
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
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
Prescott Cardiology 804 Ainsworth Dr., Ste. 102 | Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601
Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595
Chiropractic
Adjust to Health 6546 E. 2nd St., Ste. C | Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044
Advanced Chiropractic Center 728 N. Montezuma St., 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 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.bennettclinic.net | 928.771.9400
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 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 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 Valley, AZ 86314 www.lifestylechiroaz.com | 928.288.0500
New Life Chiropractic
172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifeprescott.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.precisionspinalaz.com | 928.442.0202
Prescott Family Chiropractic
3220 Lakeside Village Dr. | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.277.4992
Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996
Prescott Valley Chiropractic
3088 Robert Rd., Ste. 105 | 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 | 928.227.1899
Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448
Warman Chiropractic
8113 E. Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059
Weary Chiropractic
730 N. Montezuma St., Ste. 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., Ste. L 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
7121 E. Pronghorn Ranch Pkwy. 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 | 928.812.7113
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 | 928.515.0266
Frontier Village Dental Care 1781 E. AZ-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 928.227.0570
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
Joseph A. Savoini DMD PC 1231 Willow Creek Rd., Ste. 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
Larson Family Dental
8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128
My Kids’ Dentist 3626 Crossings Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959
Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 prescottdentalarts.com | 928.445.8980
Prescott Dental Center 222 S. Summit Ave., 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 and Orthodontics 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
Prickly Pear Family Dental 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410
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 | 928.460.7053
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
Dermatology
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 | 928.228.2779
Dietitian & Diabetes Care
DSMT Associates
2245 Skyline Dr. | Prescott, AZ 86303 928.255.4599
Dietitian Nutritionist
Cathy Clements
1875 N. Peaceful Mesa Dr. Prescott, AZ 86305 www.cathysclements.com | 912.602.8486
EON Consulting 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 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
3101 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004
Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770
Gynecology
Bellezza Healthcare
3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422
Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770
Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.womenshealthaz.com | 928.778.4300
Prescott Women’s Clinic 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
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
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
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
High Mark Internal Medicine
214 N. McCormick St. | Prescott, AZ 86301 www.highmarkmedicine.com | 928.237.9800
Serve MD
7900 E. Florentine Rd. | Prescott Valley, AZ 86314 www.servemd.net | 928.493.9937
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 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 | 928.227.1899
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
Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422
Desert Rose Retreat Salon and Medspa 701 Ruth St. | Prescott, AZ 86301 www.desertroseretreat.com | 928.778.9798
Skin Perfection MedSpa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003
SkinPlus MedSpa 1747 Willow Creek Rd. | Prescott, AZ 86301 www.skinplusmedspa.com | 928.582.0716
Turney Med Spa 1000 Ainsworth Dr., Ste. B100 | Prescott, AZ 86305 www.turneymedspa.com | 928.541.7995
Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484
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 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 Natural Medicine Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturalmedicine.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
Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.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
Arizona Oncology - Breast Surgical Oncology 5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.968.6950
Arizona Oncology - Medical Oncology & Hematology 5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.775.9430
Arizona Oncology - Prescott Radiation Oncology
1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040
Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040
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 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
Prescott Valley Orthodontics 7870 E. Florentine Rd. | Prescott Valley, AZ 86314 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
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 prescottosc.com | 928.778.9770
Pain Management
Central Arizona Pain Institute
2100 Centerpointe West Dr. | Prescott, AZ 86301 www.centralazpain.com | 928.717.0788
Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343
Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770
The Pain Center of Arizona 3110 E. Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/locations/az/ prescott/prescott 928.237.9312
Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 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
Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470
Chino Valley Pharmacy 1932 N. AZ-89 | Chino Valley, AZ 86323 www.cvprx.com | 928.515.0046
Dewey Pharmacy 12075 E. AZ-69, Ste. E | Dewey, AZ 86327 www.deweyrx.com | 928.515.0455
Prescott Compounding Pharmacy 1841 E. AZ-69, Ste. 104 | Prescott, AZ 86301 www.prescottrx.com | 928.515.2354
Thumb Butte Pharmacy 3120 Willow Creek Rd., Ste. 150 Prescott, AZ 86301 www.thumbbuttepharmacy.com | 928.237.4006
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 | 928.772.9797
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 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., Ste. 102 | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172
The BioMechanics 1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700
TLC Physical Therapy 3191 Stillwater Dr., Ste. C | Prescott, AZ 86305 www.facebook.com/tlcdpt | 928.830.2479
Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999
Plastic Surgery
Advanced Plastic Surgery Center 1615 Petroglyph Pointe Dr. | Prescott, AZ 86301 www.advancedplasticsurgeon.com | 928.777.0200
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 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
Hometown Healthcare
3001 N. Main St., Ste. 1B Prescott Valley, AZ 86314 www.hometownhealthcareaz.com | 928.259.5506
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 928.237.9014
Morris Health MD
3196 N. Windsong Dr. | Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505
Optima Medical 12075 AZ-69, Ste. B 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 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 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 928.778.0626
Priority Family Medical Clinic
3165 Stillwater Dr. | 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
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 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 928.910.7010
Anthony J. Stanisci, LCSW Counseling LLC
1129 W. Iron Springs Rd., Ste. 104 Prescott, AZ 86305
928.848.7456
Brooke Miller Coaching, Telehealth Therapy & Coaching www.brookemillercoaching.com | 971.226.9180
Dr. Kimberly Crooks, PsyD 143 N. McCormick St., Ste. 103 Prescott, AZ 86305
928.713.3489
Honeybee Healing & Counseling Services LLC
240 S. Montezuma St., Ste. 206 Prescott, AZ 86303 www.honeybeehealing.org | 928.857.8803
Joinery Therapy
100 N. Summit Ave., Ste. G | Prescott, AZ 86301 www.joinerytherapy.com | 928.239.7476
Marylyn A. Clark, Ph.D., LMFT, LISAC 222 W. Gurley St., Ste. 105 Prescott, AZ 86301 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 8128 E. AZ-69, Ste. 201 | Prescott Valley, AZ 86314 nazcare.org | 928.460.4411
Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211
Psychiatric Services of Prescott 143 E. Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400
Psychological Pathways 2820 N. Glassford Hill Rd., Ste. 108 Prescott Valley, AZ 86314 www.psychologyaz.com | 844.385.3747
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 | 928.910.5145
Stoneridge Center for Brains 5940 E. Copper Hill Dr., Ste. B & E Prescott Valley, AZ 86314 www.stoneridgecenters.com 844.475.4673
Radiology/Imaging
Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040
Dignity Health, Yavapai Regional Medical Center 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancer-screening 928.771.5454
IYA Medical Imaging 3120 Willow Creek Rd. | Prescott, AZ 86301 iyamedical.com | 928.515.3232
SimonMed Imaging - Prescott 790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900
Recovery - Addiction
Canyon Crossing Recovery 819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 877.306.3042
Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.285.6323
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 mvrrh.ernesthealth.com | 928.759.8800
Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 877.720.9595
Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 866.425.4673
Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.790.7979
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 | 844.935.2876
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 928.910.8853
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 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
Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899
HOW DO YOU DEFINE A HEALTHY LIFESTYLE?
A healthy lifestyle is a way of living that promotes well-being in every area of your life including mental, emotional, physical and spiritual.
I’ve learned that at different stages of life there are times we can tackle more of our health goals and really challenge ourselves, and others, when we are just trying to maintain because things are busy or there was a health setback.
HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?
Ironically, mental health really scared me in nursing school. I realized we can easily fix things like broken bones, but healing the mind is a bigger challenge. As I gained experience as an RN, I realized how important mental health is, and found there are many effective interventions ranging from specialized therapy such as EMDR and IFS to ketamine with integration.
It’s possible to have a perfectly healthy body, but be struggling significantly in your mind.
I have personally struggled with depression, anxiety and PTSD as a result of trauma and found so much healing in our local community. I wanted to help others.
WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY?
My favorite exercise is trail running. I’ve participated in a few ultra marathons and currently run weekly with our local trail running group, Prescott Area Trail Runners. Trails are a way for me to challenge myself or just enjoy a physical task that allows my mind to calm. Doing things like sitting down and meditating can be a struggle some days, whereas running allows my body to be active
while my mind settles. It’s hard to worry about day-today concerns when it takes a lot of effort just to breathe!
WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS?
It’s possible to have a perfectly healthy body, but be struggling significantly in your mind. We underestimate how important mental health is, and how mental health also impacts physical health (and vice versa).
When we try to ignore or stuff things, they don’t actually go away. It’s worth the time and effort to practice mental health living. There’s so many great options in our community ranging from hiking and exercise, praying and meditating to support groups and therapy.
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DiamondGlow | Men & Women’s Wellness
Hormone Therapy | Laser Hair Removal
Medical Weight Loss Program | B12 Injections
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