Prescott’s new state of the art Hospital & 24/7 ER is coming to your community.
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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!
It’s a month of hearts, and we’re here to help yours be healthy. Did you know eating dark chocolate two or more times per week has been shown to lower the overall risk of heart disease? Our dietitian nutritionist contributor will tell you how to do it right. We’ll also show you that zucchini is a superfood in every way and easy to slip into many dishes.
These suggestions go out to all ages because all ages need to think about heart health. It’s never too early to work on preventing heart disease, which is 80% preventable.
If you have survived a heart attack, know that recovery takes time, but the right steps from rehab to diet to exercise to relaxation techniques to staying positive can have you thriving and living life to the fullest. In this issue we also delve into using preworkout powders, timing protein consumption, skipping/not skipping breakfast, skin fasting and much more.
Now about your hips. Tight hips can curb mobility, impact balance and just be plain uncomfortable. Another of our contributors shows how hip stretches make even sitting easier as well as walking and running.
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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.
Brooke Miller
Founder, Brooke Miller Coaching
Brooke Miller started in the mental health field in 2002 and began specializing in coaching in 2012. She blends psychotherapy and life coaching to help clients struggling with stress and anxiety to develop confidence, relationships and work/life balance.
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.
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.
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.
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.
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
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.
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.
Loree Walden
Marketing Manager, Yavapai Humane Society
Loree Walden has called Prescott home since 2010. As marketing manager at Yavapai Humane Society, she combines her passion for animals and storytelling to help pets find loving homes. Her beloved dog and two cats were adopted from YHS.
Jesse Wasil
Founder & CEO, Summit 4x4 Company
Jesse Wasil, Founder and CEO, established Summit 4x4 Company in 2017 to turn his passion for off-roading into a full-time job. Jesse has established himself as a dedicated community member and his business as a local leader for everything adventure.
Creating an overall healthy lifestyle for yourself doesn’t require a radical diet or significant life change. In fact, it can be attained through common sense decisions about the way we eat, move, and live.
– Harley Pasternak
by Valerie Demetros
Ask most young adults 20 to 40 years old and they’ll tell you heart disease is not something they worry about. Young adults often associate heart disease with people of their parents’ or grandparents’ ages.
But there’s good reason to think about your heart health decades earlier, and it’s never too early to start prevention. Eighty percent of heart disease is preventable.
In the U.S., one person dies every 34 seconds from cardiovascular disease, according to the Centers for Disease Control and Prevention. This makes it the leading cause of death for men, women and people of most racial and ethnic groups.
One culprit, atrial fibrillation (A-fib), is becoming more common in people younger than 65, and in the United States about 800,000 people under 40 have A-fib.
A-fib, a type of irregular heartbeat, is a common
cardiac condition that raises the risk of stroke.
In A-fib, the upper and lower chambers of the heart don’t coordinate like they should, making the heart beat chaotically. It can beat too slow or too fast, usually just irregularly, and cause a fluttering heartbeat and palpitations.
For years, experts believed A-fib primarily occurred in people 65 and older. They also believed that if someone younger than 65 developed A-fib, it would not necessarily lead to future heart issues.
But new research shows differently.
A study of more than 67,000 patients with A-fib, with nearly a quarter of them under 65, found they all had an increased risk of death compared to people without the condition.
One reason for the increase could be patients seeking care after their smartwatches catch an irregular heartbeat. It’s usually officially diagnosed with an electrocardiogram, including medical and family history.
Risk factors for A-fib include high blood pressure, obesity and sleep
apnea. Additional risk factors include smoking, vaping and extreme endurance exercise, like marathons and triathlons.
All this leads to the question: What can you do to hopefully prevent heart issues in the future? If there’s one thing you do for your heart while young, it should be to increase your physical activity, experts suggest.
Exercise is the foundation of heart-disease prevention, and combining aerobic exercise with resistance training has been shown to have the greatest impact on preventing and managing heart disease. Physical activity works your heart and lungs, helping them to adapt to the stress and grow stronger over time.
Regular exercise also is a part of the American Heart Association’s Life’s Essential 8, a list of eight key health behaviors for maintaining optimal cardiovascular health. The list also includes eating a nutritious diet; getting plenty of sleep; controlling blood pressure, cholesterol and blood sugar; maintaining your weight and stopping tobacco use.
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
Heart health is absolutely one of the most important aspects of your health. We need good blood flow through the heart and a strong muscle, a vital muscle for longevity.
Cardiovascular disease is the leading cause of death in men and women. So we need to wake up and pay attention to making our hearts healthy. Some ways we can do this are through diet and exercise.
First, with diet we need to make sure we are getting in whole nutrient dense foods such as fruit, vegetables, healthy fats, nuts and seeds, and lean protein choices. Cut out all the processed foods that contain additives and bad fats that raise your
cholesterol, slow your blood flow and block your arteries.
The second thing we can do to improve heart health is exercise — exercises that increase heart rate and get your circulation moving.
A s both the American Heart Association and the American College of Sports Medicine recommend, combine aerobic exercise (jogging, swimming, biking) with resistance training (moderate weightlifting) to produce the greatest benefit for preventing and managing heart disease.
These are literally the most effective and best habits you can create for heart love and harmony in your life! Healthy hearts make for a quality and better energized life.
by John Murphy, Founder, Make 100 Healthy
The core component of healthy living starts with the food we put in our bodies. America, percentage wise, is a sick nation. There’s an explosion of adult and juvenile diabetes. Over half of our population is either obese or overweight.
A key contributor of this phenomenon is the number of processed foods in our diet, the sugary drinks and chemical additives that are not made for human consumption. It’s so sad that we have strayed so far from the God-given food that has nourished people throughout history.
It’s time for a change and there’s no one more committed to giving the American public real, natural food than the proposed Department of Health and Human Services Director, Robert F. Kennedy, Jr.
It’s a perfect time to take matters into your own
hands and grow your own food. The concept of a home garden exploded in popularity during WWII. It was considered a patriotic duty to grow a backyard Victory Garden. The result was that almost half of all the produce consumed during that time came from Victory Gardens.
There is a major push to bring back Victory Gardens and become self-reliant for the food and fuel we put in our bodies. RFK Jr. has a Kennedy Victory Garden project. My Make 100 Healthy Foundation has a Victory Garden Family program too. To focus on real, nutrient dense food,
the solution is simple: Grow your own Victory Garden for you and your family this year. Take your health and well-being into your own hands. It’s very empowering and healthy too!
TIPS TO START YOUR VICTORY GARDEN
* Consider the type of garden — In-ground, raised beds, container or even aeroponic.
* Figure out the amount and type of fruits and vegetables to grow. What do you like to eat?
* Research the resources, tools and materials needed.
Make your Victory Garden a family project. Enjoy delicious homegrown food. Bond with your kids, spouse and neighbors. The real victory is for our health.
by Brooke Miller, LCSW, CPC, Psychotherapist and Life Coach, Brooke Miller Coaching
Stress is a magnifier, so any problems that exist in our lives, relationships or bodies will be magnified if we are not actively managing our stress.
Many clients come to me on the brink of burnout, completely tapped out by the disproportionate weight of obligations and responsibilities in their lives. We require rest, connection and fun to create a sense of balance in our lives.
This is especially true in seasons where we are dealing with multiple major stressors at once.
Respecting our limits and boundaries is important for stress management and mental wellbeing. I know when I am stressed; I can sense when my energy is low and I need to slow down or stop for a breather. Taking a “sacred pause” in these times can offer just a little time to reset and regroup before carrying on. The act of pausing benefits us and our relationships.
In the past, I wasn’t as aware of my stress signals, so I would push through, driven by “have-to’s” and “shoulds,” which would lead to excessive worrying,
getting sick or needing an entire weekend of solitude and rest to recover. At that earlier stage in my life, I was disconnected from my needs and unclear about my boundaries.
Stress management starts with self-attunement — the ability to identify our feelings, limits and boundaries. Self-attunement can be developed through a regular practice of checking in and balancing others’ needs with our own.
The guidance is to pause and consider the effects of our decision before the kneejerk reaction. This helps us learn to choose from a place of intention, rather than from a place of habit or default.
A powerful practice to manage stress and increase self-attunement is journaling. Journaling helps us to identify, express and process our internal experience and make more conscious choices. It is an effective outlet for venting stress and it increases self-awareness, which is the first step toward change. Shoot for three times a week to start and try to be as unedited as possible. Make the time for yourself — you’re worth it!
It’s something most dog owners do every day, but there is an annual National Walk your Dog Day that’s celebrated Feb. 22.
It has grown into a day when pet parents can concentrate on making their journey extra-special for all parties involved. Touring the neighborhood or park is beneficial to dogs and their owners mentally as well as physically, giving them valuable time outdoors to improve their visual and mental acuity and socialize with other members of their species in all sorts of beautiful settings. Read on for some ways to add even more enjoyment on this special day, or any other one!
THEMED NEIGHBORHOOD WALK
* Dress your dog in a fun bandana or outfit.
* Choose a new route to explore unfamiliar sights and smells.
VISIT A DOGFRIENDLY PARK
* Let your dog run offleash (where allowed) and meet other dogs.
* Play fetch or Frisbee in open spaces.
CANINE TREASURE HUNT
* Hide small treats or toys along your walking path.
* Let your dog sniff them out using their natural instincts.
MOUNTAIN TRAIL ADVENTURE
* Take your dog on a hiking trail for an immersive outdoor experience.
* Bring a portable water bowl to keep them hydrated.
SOCIAL DOG WALK
* Organize a group walk with friends and their dogs.
* Visit a local café afterward for a dogfriendly treat.
DOGGY PHOTO SHOOT
* Take adorable pictures of your dog along scenic spots.
* Use fun props or capture candid moments during your walk.
URBAN EXPLORATION
* Stroll through a nearby city or town to explore the sights and smells.
* Stop at pet-friendly stores or landmarks.
INTERACTIVE TRAINING WALK
* Incorporate training exercises like “sit,”
“stay” and “heel” during your walk.
* Reward good behavior with praise or treats.
DOGGY FITNESS WALK
* Attach a lightweight backpack to your dog for added exercise.
* Walk briskly or jog for an energizing workout session.
SUNSET STROLL
* Head out during the golden hour to enjoy a calming walk at dusk.
* Watch the sunset together for a peaceful end to the day.
CHARITY DOG WALK
* Check for local events supporting animal shelters or charities.
* Join the community while helping a great cause.
For years, fitness enthusiasts have been told to consume protein immediately after a workout to maximize muscle growth and recovery.
This belief has become so ingrained many people rush to down a shake before leaving the gym.
But is the postworkout protein frenzy really necessary?
SCIENCE BEHIND POSTWORKOUT PROTEIN
When you exercise, especially during resistance training, your muscles experience microscopic damage and protein breakdown. To repair and grow stronger, your body needs protein, specifically its building blocks — amino acids. This is where the concept of the “anabolic window” comes in. This term refers to the idea that consuming protein within 30 minutes to an hour postworkout optimizes muscle repair and growth.
Recent research, however, suggests the anabolic window may be more flexible than once believed. While protein intake is critical, the precise timing may not be as crucial for everyone, provided you meet your daily protein requirements.
Those who benefit the
most from speedy protein consumption include:
ATHLETES TRAINING INTENSELY
For those engaging in multiple training sessions a day or high-intensity workouts, replenishing protein and glycogen stores immediately is important. Quick recovery allows for peak performance the next session.
INDIVIDUALS FASTING OR EXERCISING ON AN EMPTY STOMACH
If you haven’t eaten for several hours before working out, consuming protein promptly afterward becomes more critical. In this case, your body is already low on amino acids, making immediate intake beneficial.
FOR THE AVERAGE GYM-GOER
If you’re an average gym member engaging in moderate exercise, the urgency of post-workout protein diminishes. Studies show spreading protein evenly across meals supports muscle synthesis just as
effectively as focusing on the post-workout window. Aim for 20 to 40 grams of protein every three to four hours. This ensures your muscles receive a steady supply of amino acids, regardless of when you exercise.
SOURCES OF POSTWORKOUT PROTEIN
If you do decide to eat protein right after a workout, there are plenty of options:
* Whey protein shakes — Fast-digesting, convenient.
* Greek yogurt — High in protein; contains carbs for energy.
* Chicken or turkey — Lean protein supports recovery.
* Eggs — A nutrientdense option.
* Plant-based alternatives — Tofu, lentils and pea protein powder work for vegans.
* Pairing protein with carbohydrates — This
can further enhance recovery by replenishing glycogen stores, especially after endurance workouts. Examples include a protein shake with a banana or chicken with rice.
* If you’ve eaten a balanced meal one to two hours before working out, your muscles already have the amino acids needed for recovery; immediate protein intake isn’t critical.
* If you train on an empty stomach or plan to delay your next meal, having protein right after exercise can be beneficial.
* Achieving your fitness goals hinges on consistency. Whether you drink a shake immediately or wait until your next meal, focus on meeting your daily protein target and pairing it with proper training and recovery.
by Ken Lain, The Mountain Gardener, Watters Garden Center
Serious gardeners are in the garden on the first warm day of spring. While there is no harm in cleaning up fallen branches and debris, wait until the soil no longer is wet enough to form a ball in your hand before walking on it and compacting.
But start your cleanup quickly. It’s much easier to cut plants back before the old growth gets tangled up in the new growth. Here are insider tips for a gorgeous garden this spring.
The first task is removing and composting dead annual plants that remain through winter.
The perennials look pretty ugly as spring approaches. Herbaceous perennials hibernate underground through winter. Look closely. Once you see new growth at their base, it is time to remove winter mulch and prune them back to ground level.
Shrubby plants with woody
stems, like artemisia, butterfly bush, caryopteris and lavender, must be cut back before spring; they only bloom on new branch growth. Most of these woody perennials send signals when it is time to prune, showing open buds on the lower portion or base of the plant. Prune then to encourage the plant to grow tender new flower branches.
If you left your ornamental
grasses up for winter interest, cut them back as soon as possible. Don’t wait for new growth to show. Cut grasses to within a few inches of the ground. They will grow back when ready.
Prune, clean and fertilize roses as soon as new buds grow. Generally, this is the end of February through March. Most shrub roses appreciate pruning down to knee height with three to five young canes remaining. Pick
off all remaining leaves and rake the area clean. Finally, don’t forget to prune trees, pull weeds and use granular weed seed killer, and feed all your plants. And remember our mountain water works against you because of the high pH, so use soil sulfur. Apply once to the entire landscape with the spring feeding for maximum beauty, silvery blue from spruce, holly and hydrangea, larger roses and taller perennials. Even grasses benefit.
Since June 2024, the Jan Alfano Trail parkrun has hosted a free, weekly, 5K event every Saturday morning at 7:30 a.m., starting and ending behind the Beneful Dog Park on Willow Creek Road, taking participants along the Jan Alfano Trail.
The all-volunteer group hosting these runs celebrated a major milestone over the holidays — they helped local area residents exercise and be active in the beautiful Prescott outdoors for 30 consecutive weeks.
Fiona Reid and Molly Auman brought parkrun to Prescott with the goal of creating a fun, inclusive place whether you’re a seasoned runner or just looking for a gentle stroll in the fresh air.
The runs continue this year.
Participants walk, jog or run the trail at their own pace. Participants are timed so they can track their personal progress, but as Auman regularly reminds them, “Parkrun is not a race! Everyone is a winner, no one finishes last.”
“Joining parkrun as either a participant or a volunteer is a fantastic opportunity to meet new people and be part of a really supportive community,” Reid says. “And the best bit is we head to Method Coffee on Willow Creek afterward to socialize.”
“I’m not a runner,” says
Prescott resident Mike Gust. “But the consistency and encouragement that parkrun provides keeps me coming back week after week to try and improve my time.” At parkrun there is no pressure to have fancy equipment or clothing. Instead, participants are
encouraged to just show up and enjoy themselves.
The Jan Alfano Trail parkrun has become a favorite for tourists and has seen participants from New Zealand, Finland and the United Kingdom.
“ We also hold the record as being the only parkrun to have featured donkeys!” Reid says. Strollers and dogs on leashes always are welcome at parkrun, but the Jan Alfano Trail parkrun holds the distinction of being the only parkrun where participants also brought along donkeys to join in the fun.
“None of this would be possible without our amazing volunteers,” Auman says. “They are the ones that make it happen every single week. We are always looking for new volunteers.” Anyone interested in helping out can contact janalfanotrail@parkrun.com.
The global parkrun movement is a collection of 5K (3.1 miles) events that take place every Saturday morning at more than 2,000 locations in 22 countries across five continents. Visit www. parkrun.us/janalfanotrail for more information.
by Jesse Wasil, Founder & CEO, Summit 4x4 Company
We are passionate about empowering off-roaders with the knowledge and confidence they need to enjoy their adventures safely and effectively. That’s why we proudly offer quarterly training clinics designed for every skill level, from beginners to seasoned off-roaders.
Our clinics start with the basics, covering essential skills every off-roader should know. Learn how to check your vehicle’s fluids, change a flat tire and shift your rig in and out of four-wheel drive high and low. Whether you’re a first-time off-roader, or looking to refresh your knowledge, these foundational skills are key to ensuring your vehicle is ready for the demands of the trail.
For those ready for advanced training, clinics delve into specialized techniques, such as proper winching techniques. Learn how to use your winch safely, calculate load capacities and execute advanced recovery scenarios. With hands-on demonstrations and guidance, you’ll gain the skills to tackle challenging
recoveries with confidence.
These clinics also feature comprehensive product demonstrations, showcasing the latest off-road recovery gear. Check out the versatility and ease of use of Bubba Rope soft shackles, which provide lightweight yet durable connections for various recovery setups. We are also big fans of Factor 55 Flat Links, offering closed-system winching solutions that enhance safety. Learn how to use Warn snatch blocks to double your winch’s pulling power and get familiar with ARB Speedy Seal kits, which enable you to plug a tire puncture on the go.
And let’s not forget about communication on the trail, which is a critical part of off-roading. We frequently introduce communication devices like GMRS radios for clear communication and Garmin InReach devices for reliable satellite communication in remote areas. These devices ensure you’re always connected, even in the most isolated locations.
by Serenity Lord, L.M.T., Owner, Prescott Massage Therapy
Your heart is the most important muscle in the body. Its constant contractions are what drive the blood through your body, and it works constantly to keep you going.
Supporting our heart health is one of the best things we can do to extend our lives while enjoying a great quality of life as well. We need a healthy heart to live with energy and vigor.
Along with a nutritious, whole foods diet and regular exercise, massage can help support heart health in the following ways:
* Lowering blood pressure by improving circulation and promoting relaxation.
* Assisting in improving heart rate variability.
* Improving sleep, an essential aspect of good health.
* Decreasing heart rate.
* Relieving muscle tension that can restrict blood flow.
* Reducing stress and lowering cortisol.
Decreasing the fight or flight response is probably one of the most important reasons to consider massage as a part of your heart care protocol. Chronic stress increases blood pressure, inflammation of the blood vessels, increased heart rate and more.
Over time, this creates lasting damage to the heart and contributes to heart disease, the leading cause of death in the U.S. Regular massage has cumulative benefits, meaning the more regular the massage and more often, the greater the benefit to mind, body and heart.
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 Cathy Clements, Nutritionist
Hip flexibility plays a crucial role in overall movement, balance and stability. Tight hips can lead to discomfort, reduced mobility and even impact your posture and balance. Integrating hip stretches into your routine can improve flexibility, making activities like walking, running and even sitting more comfortable. Here are stretches to help you loosen up and strengthen your hips.
If you’ve watched athletes like soccer players, you’ve likely seen hip openers in action. This motion involves lifting the knee to the chest and rotating it outward in a circular motion, mimicking opening a gate. This dynamic stretch warms up the hip joint and increases its range of motion. Perform this movement before physical activity to prepare your hips for dynamic motion. If balance is a concern, hold onto something but work toward doing this movement without support.
The catcher’s squat is a deep squat that challenges hip flexibility. From a standing position, lower yourself into a squat with your feet flat on the ground and knees pointing outward. If your hips are tight, this may feel challenging, but over time, it can help build strength and mobility. Start by using chairs with the seat lower than usual. Lower as you increase your flexibility; think a garden stool.
The figure 4 stretch targets the outer hips and glutes. While seated or lying on your back, cross one ankle over the opposite leg (on the calf or thigh) but not directly on your knee to form a “4” shape. Gently press on the elevated knee or pull the bottom leg closer to your chest for a deeper stretch.
This move is excellent for relieving tension in the hips and lower back.
If advanced stretches are too intense, start with beginner yoga poses that gently improve flexibility. Child’s pose stretches the hips and back. Butterfly stretches, performed while sitting or lying on your back, gently open the hips. Low lunges focus on lengthening the hip flexors,
which often are tight due to prolonged sitting. Again you can hold onto something to maintain balance.
With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone.
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If you’ve ever wondered what separates elite athletes from the rest of us, one key factor is their VO2 max.
This measure of aerobic fitness — maximal oxygen uptake — represents the highest amount of oxygen your body can use during intense exercise.
But it’s not just for athletes. Improving your VO₂ max can boost endurance, enhance overall health and increase energy levels in your everyday life.
VO₂ max measures how efficiently your body delivers and uses oxygen during physical activity. The more oxygen your muscles can access, the longer and harder they can work. It’s expressed in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
Factors like age, genetics and fitness level affect your VO₂ max, but don’t worry — training can significantly improve it.
Why does it matter?
Your VO₂ max is a powerful indicator of
cardiovascular and overall health. A higher VO₂ max means better stamina and a lower risk of chronic diseases like heart disease and diabetes. For athletes, it translates to improved performance, while for everyone else it means having more energy for activities like hiking, cycling or even chasing after kids.
* Lab testing — A treadmill or cycling test in a lab setting provides the most accurate results.
* Wearable devices — Fitness trackers and smartwatches often estimate VO₂ max based on heart rate and activity.
* Field tests — Tests like running as far as possible in 12 minutes (Cooper Test) can give a rough idea of your VO₂ max.
* High-intensity interval training (HIIT) — Alternating short bursts of intense activity with rest or lower-intensity periods pushes your body to work harder, improving oxygen efficiency.
Example: Sprint for 30 seconds, walk for 1 minute, and repeat for 15 to 20 minutes.
* Aerobic endurance training — Steady-state cardio, like running, swimming or cycling at a moderate pace for extended periods, gradually improves cardiovascular function.
Example: A 45-minute jog at 60% to 70% of your maximum heart rate.
* Consistency — Exercise regularly, at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise weekly.
* Focus on recovery — Adequate sleep and proper nutrition are essential for your body to adapt and improve after workouts. Hydrate well and eat a balanced diet rich in lean protein, whole grains and healthy fats.
TAKE CONTROL OF YOUR FITNESS
Improving your VO₂ max isn’t just about athletic performance; it’s about optimizing how your body functions and feels. By incorporating consistent training, recovery and smart nutrition, you can boost your aerobic capacity and enjoy a healthier, more energetic life.
* Strength training — Resistance exercises like squats, lunges and deadlifts enhance muscular efficiency, indirectly supporting VO₂ max improvements.
by Loree Walden, Marketing Manager, Yavapai Humane Society
The bond between pet owners and their animals can substantially enhance overall well-being, fostering heart health on both ends of the leash. Here’s how pets contribute to human heart health and what to watch for in your furry friends to ensure their hearts remain strong.
Numerous studies show that owning a pet can positively impact cardiovascular health. Dogs, for instance, encourage physical activity through regular walks and playtime. This increased activity not only helps control weight but also lowers blood pressure and cholesterol levels.
Additionally, interacting with pets can reduce stress, a major contributor to heart disease. The simple act of petting a dog or cat can trigger the release of oxytocin, a hormone associated with relaxation and reduced stress levels. Beyond physical benefits, pets provide emotional support, reducing feelings of loneliness and depression. This emotional connection can lead to a healthier heart by lowering stress-related hormones
and fostering a sense of purpose and happiness.
Just as pets help humans maintain heart health, it’s crucial to monitor and care for their cardiovascular well-being. Heart disease in pets is often silent until it becomes serious, making regular veterinary checkups essential.
Here are some key signs of potential heart issues in pets to watch for:
* Coughing or difficulty breathing: Persistent coughing, especially after exercise or at night, can indicate heart problems.
* Fatigue and lethargy: If your pet tires easily or shows a reluctance to play or exercise, it could signal heart disease.
* Loss of appetite and weight: A decrease in appetite or sudden weight loss might indicate an underlying issue.
* Swelling: Swollen abdomen or limbs can be a sign of fluid retention linked to heart issues.
Preventative care is vital. Provide your pet with a balanced diet, regular
exercise and routine veterinary visits. Certain breeds may be more predisposed to heart issues, so discuss specific risks with your vet.
The mutual benefits of a healthy lifestyle for pets and their owners are undeniable. By staying active together, prioritizing regular health checkups and maintaining a loving bond, you and your pet can support each other’s heart health for years to come.
Remember, a happy heart is a healthy heart — for you and your furry companion.
Let’s face it – relationships can be difficult. Even the best marriage or friendship has its ups and downs, and that’s to be expected.
But when the downs start to dominate, you may be in a toxic relationship and it may be time to protect yourself and your heart.
A continual pattern of emotional damage, disrespect and manipulation can lead to a deterioration of your mental and physical health.
Just a few signs to watch for in a toxic, unhealthy relationship:
L ack of support and neglect: Instead of feeling encouraged, you feel belittled, inadequate or neglected.
Jealousy: Instead of trust, a person exhibits unwarranted distrust and suspicion.
Communication breakdown: Interactions turns into insults, accusations or frequent ghosting.
Control: When one person dictates what
the other can do, especially if one is afraid to speak their mind.
Unhealthy relationships can slowly drain your emotional energy. When a friend or family member displays the above behaviors, you may feel like there is no way out because your lives are more intertwined.
While some relationships are clearly toxic, unhealthy relationship patterns can develop slowly over time. As it becomes more apparent, it can be harder to remedy. By this time, you're emotionally invested.
In contrast, healthy relationships are essential and can affect your life in positive ways like lowering your risk of illness and preventing loneliness and isolation. If you believe you’re in an unhealthy relationship, it’s important to take steps to fix it to improve your mental and
physical well-being.
Once you recognize the unhealthy or toxic patterns in the relationship, it’s time to work together to build a healthier, more supportive connection.
O f course, the first step is to decide whether or not the relationship can be repaired. In order to heal, both parties need to participate. When one is unwilling, it’s unlikely the relationship will survive.
Strive for interdependence, rather than codependence. This is where you both strive for a healthy connection including emotional intimacy and supporting each other’s needs while not becoming dependent on each other.
You may need to seek professional help if you both agree you want the relationship to continue. If it’s worth saving, it’s worth trying.
No matter who you are, pullups are hard, even for those who work out consistently. You’re working against yourself and lifting all of your bodyweight off the ground and over the bar.
To master a pullup, you need to strengthen specific individual muscle groups to help you get over that bar. Pullups use your lats and biceps mostly while also enlisting your deltoids, rhomboids and core. You’ll need to strengthen these and here are a few exercises to get you started:
Lie on your back on the floor with your arms extended by your ears. Lift your legs off the ground and your arms overhead simultaneously to hold a hollow position for as long as you can. Rest and repeat. Start with single repetition building from 20 to 60 seconds. Move to Hanging Hold after three sets of 10.
Dead hang (relax shoulders and lats) from a bar. Pull your shoulders down and squeeze your lats into a reverse shrug for three sets of 10. Don’t push your hips forward when hanging. Lower down with control.
Lunge your left foot forward and your right foot behind
you. Hold a dumbbell in your right hand with your left elbow resting on your knee. Pull the weight up to your chest, bending your elbow to 90 degrees while maintaining a tight core. Engage your lats and biceps. Repeat on the other side for three sets of 10.
Position a block or step in front of TRX straps, which are raised a few feet high. Sit down under the strap and grab the handles. Walk your feet onto the block so you’re hovering horizontally over the floor. Now pull your body up to your hands at chest level. Keep your back straight as you pull your body toward your hands. Ten to 20 reps.
You’re almost there. Loop a band around an overhead bar or use a pull-up machine. Holding onto the bar in a hollow position, pull yourself up to bring your chin to the bar. Keep your legs together and engage your core to prevent arching your back. Think quality over quantity here, performing sets of 10 reps.
FEB. 1
Nature Niños - Free Family Nature Program
Watson Lake - Upper Ramada 10 a.m.-noon www.facebook.com/natureninosprescott
FEB. 1
Monthly Watson Woods Bird Walk
Watson Woods Riparian Preserve 9 a.m. www.prescottaudubon.org
FEB. 5, 19
Wednesday Wanderings
Highlands Center for Natural History 9 a.m.-10:30 a.m. www.highlandscenter.org
YOUTH EVENTS & ORGANIZATIONS:
YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org
ONGOING EVENTS:
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
Watters Garden Center Saturdays 9:30 a.m. www.wattersgardencenter.com/classes
Yoga & Fitness Classes
J Club at Jasper clients.mindbodyonline.com/classic/mainclass
If you have trouble falling asleep and staying asleep, you may have heard about using white noise to help.
Many people claim the neutral sound can minimize disturbances, like traffic noise or sounds from another room, and help them sleep better.
White noise is a specific type of broadband sound that includes all the audible frequencies. It’s sound is similar to a fan or static on a television. Although white noise is the most commonly known, there are several other types of white noise.
Pink noise sound is lower pitched and compared to the sound of a light rain. Some studies found pink noise enhances deep sleep in older adults and improves cognitive performance.
Brown noise, also called red noise, is deeper than white or pink noise. It sounds more like heavy rainfall or a waterfall. Brown noise may help reduce symptoms for those with ringing in their ears and help improve cognitive performance.
Studies on the effects of white noise have found evidence that it can reduce crying in infants and help them fall asleep faster, improve work performance in adults and may help counteract symptoms of attention-deficit/ hyperactivity disorder (ADHD).
One study showed adults fell asleep 38% faster when listening to white noise. It also affected the amount of time spent in different sleep stages. Listening to white noise through headphones has even been shown to improve sleep quality for critically ill patients in a loud hospital unit.
Many people have found that a white noise machine set next to their bed works well for them. A smartphone app is more convenient while traveling but requires headphones to get the right sound, whereas a machine will have better sound quality.
Lack of sleep is an epidemic, and poor quality sleep over a long period of time has been linked to high blood pressure, heart disease, weight gain, Type 2 diabetes and decreased overall health.
Some researchers are unsure of the long-term effects of white noise machines. If you’re looking for help to fall asleep, many people swear by soft music, running a fan and listening to nature sounds.
The bottom line is that regardless of research, you need to find what helps you fall asleep and stay asleep, which will benefit your mental and physical health.
The clock strikes 3 p.m. and suddenly your energy plummets.
Whether you’re working at the office, managing your household or juggling multiple tasks this midafternoon slump can feel like an unavoidable roadblock. But with a few tweaks you can beat the fatigue and power through the rest of your day feeling refreshed and focused.
The best way to beat the afternoon slump starts the night before. Aim for seven to nine hours of quality sleep to give your body the rest it needs to maintain energy throughout the day.
Your energy levels are closely tied to your blood sugar. Avoid sugary snacks that lead to a quick spike followed by a crash. Choose a balanced snack that includes complex carbohydrates, healthy fats and protein.
Examples: Greek yogurt with nuts, apple slices with almond butter or wholegrain crackers with hummus.
Dehydration is a common yet often overlooked cause of fatigue. If your energy is waning, reach for a glass of water before a cup of coffee. You can add a slice of lemon or cucumber for a refreshing twist. Move it. Sitting for long periods can make you feel sluggish. A quick burst of physical activity can get your blood flowing and re-energize your mind. Try a five- to 10-minute walk, desk stretches or even a few jumping jacks.
Prioritize protein at lunch because a carb-heavy one may give you a quick boost but
can lead to a crash later in the day. Think grilled chicken, fish, tofu or beans to maintain steady energy levels. Sometimes, mental fatigue contributes to the slump. Step away from work and engage in a relaxing activity, such as deep breathing,
meditation or simply looking out the window for a few minutes.
If you need a pick-meup, stick to a small cup of coffee or green tea. Avoid drinking caffeine too late, as it can interfere with your sleep.
by Valerie Demetros
Mindfulness is a term most adults are aware of, and practice, to live a more centered life. But there’s no reason children can’t start learning it at an early age and reap the benefits.
Remember when your parents told you to “take a deep breath and count to 10” when you were young? That was a form of mindfulness.
Research shows that deep breathing and other “mindful” strategies can help children diffuse anger, frustration, stress and help calm their minds.
Teaching mindfulness early gives kids a greater opportunity to cultivate resilience and develop a mindfulness practice as they mature. It helps shape critical skills established in early childhood like paying attention and retaining information, shifting between tasks and the ability to resolve conflict. These are essential for more advanced tasks in life like reasoning, problem-
solving and positive social relationships.
One of the best ways to help children become more mindful is to teach them to focus on their breathing. Just taking a few moments to breathe in, hold it for two seconds and breathe out again calms the central nervous system, especially in times of stress.
For some children, an active approach may be more effective.
They may respond better to nonverbal miming (using their bodies rather than words), visualization (imagining a quiet, safe place), journaling or movement (moving to music). All of these help them calm down and refocus their brains.
A meditation glitter jar, filled with glitter and liquid, is another way to relax a child’s mind and learn about meditation. When unshaken, the glitter is settled peacefully at the bottom. Teach your child that the glitter represents thoughts and when they
are feeling angry or upset (shake the bottle), thoughts swirl around making it hard to think clearly.
While the glitter slowly settles, teach them to notice their mind settling also. This is especially helpful for kids who cannot articulate their feelings. Moody Cow Meditates by Kerry Lee MacLean teaches meditation and shows moody cow making and using a glitter jar to relax.
Breathing techniques can also help children redirect their focus away from an upsetting situation. Long deep breaths supply oxygen to the brain, signaling the parasympathetic nervous system to relax and calm the body (just like breathing and counting to 10 used to do).
Teaching mindfulness to kids equips them with tools to build self-esteem, manage stress and skillfully approach challenges. They learn how to quiet their minds by themselves, which is a tool they will carry for the rest of their lives.
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
Embarking on a weight loss journey can feel overwhelming, but with the right tools, support and mindset, achieving your goals is entirely possible.
For those looking to jumpstart their efforts, a combination of medical advancements like tirzepatide, regular exercise and healthy eating, guided by a health care provider, can offer a sustainable and effective path to success.
Tirzepatide, a FDAapproved medication, has gained attention for its
significant weight loss benefits. Originally developed to manage blood sugar levels in individuals with Type 2 diabetes, it has shown remarkable success in helping patients shed excess weight. It works by mimicking the effects of GLP-1 and GIP, hormones that regulate appetite and blood sugar levels. It helps reduce hunger, promotes a feeling of fullness and improves metabolism — key factors in achieving long-term weight loss.
Clinical studies have demonstrated impressive results, with patients losing a significant percentage of their body weight over several months when using tirzepatide in conjunction with lifestyle changes. This makes it an excellent option for those struggling
with stubborn weight or needing additional support to kick-start their journey.
While tirzepatide provides a powerful boost, sustainable weight loss is most effective when combined with healthy lifestyle habits. Regular exercise is essential for improving cardiovascular health, building lean muscle mass and boosting overall energy levels. Activities like walking, swimming or strength training can make a significant difference.
Healthy eating also plays a vital role. Focusing on nutrient-dense foods, such as lean proteins, vegetables, whole grains and healthy fats, while minimizing processed and sugary foods, can enhance
the effects of tirzepatide and support long-term weight management.
Working with a health care provider ensures your weight loss journey is safe and tailored to your needs. A provider can help you determine if tirzepatide is the right option, monitor progress and adjust your plan as necessary. They also provide accountability, encouragement and expert advice to help you stay on track.
Achieving weight loss goals isn’t just about looking better — it’s about feeling better, improving health and boosting confidence. By combining tirzepatide with exercise, healthy eating and professional guidance, you’ll have the tools to succeed on your journey to a healthier you.
by
In the quest for glowing, healthy skin, many of us layer on products in hopes of achieving that perfect complexion. But what if the secret to better skin is doing less?
Enter skin fasting, a minimalist skincare trend that involves taking a break from your usual routine to let your skin "breathe" and reset itself.
Skin fasting is the practice of reducing or completely stopping the use of skin care products for a period of time. The idea is to allow your skin to rely on its natural oils and repair mechanisms without external interference. This approach stems from the belief that our skin, like the rest of our body, can benefit from occasional rest to rebalance itself.
* Restores natural barrier function — Overuse of products can strip your skin’s natural protective barrier. Skin fasting gives it time to recover and strengthen.
* Minimizes product dependency — Frequent use of serums, creams and exfoliants can make your skin reliant on them. A break encourages your skin to function more independently.
* Reduces irritation — If you’ve been experiencing redness, dryness or breakouts, simplifying your routine can help identify problematic ingredients.
* Saves time and money — Let’s face it — skin care routines can be expensive and time-consuming.
Skin fasting is an easy way to hit pause.
* Ease in gradually — Start by skipping one or two products, such as your toner or serum, while sticking to the essentials, like a gentle cleanser and sunscreen. Don’t skip the sunscreen.
* Short-term breaks — Try fasting for a few nights per week rather than abandoning your routine completely.
* Listen to your skin — Pay attention to how your skin feels during the fasting period. If dryness or irritation worsens, adjust your approach.
* Hydrate from within — Support your skin by drinking plenty of water and maintaining a healthy diet rich in antioxidants.
While skin fasting offers a beneficial break for many, it’s not a one-size-fits-all solution. Those being treated for specific skin conditions, such as eczema or acne, should consult a dermatologist before altering their routine.
by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions
Sleep apnea and temporomandibular joint (TMJ) disorders may seem unrelated, but emerging research suggests a connection between these conditions and heart health.
Sleep apnea, particularly obstructive sleep apnea (OSA), is characterized by interrupted breathing during sleep, which can lead to oxygen deprivation. This disruption triggers the body’s stress response, increasing heart rate and blood pressure. Over time, these fluctuations can
strain the heart and raise the risk of cardiovascular problems, such as high blood pressure, stroke and heart disease.
TMJ, which refers to pain or dysfunction in the jaw joint and muscles, often coexists with sleep apnea. One theory is that TMJ disorders contribute to airway obstruction during sleep. Misalignment of the jaw or tension in the muscles around the TMJ can restrict airflow, worsening apnea episodes.
Additionally,
people with TMJ disorders may grind their teeth or clench their jaw at night, further disrupting sleep quality and exacerbating both conditions.
Addressing both TMJ disorders and sleep apnea can significantly improve heart health. There are many treatment options available such as a CPAP (Continuous Positive
Airway Pressure) machine, a custom oral appliance or laser treatments. Additionally, lifestyle changes such as weight management, proper sleep hygiene and stress reduction can alleviate symptoms of both conditions.
By improving heart harmony through better management of sleep apnea and TMJ disorders, individuals may experience better sleep quality, reduced heart strain and an overall improvement in health and well-being.
It is well known that exercise can make you healthier, but can it also make you happier? The answer is a resounding “Yes.”
Virtually any form of exercise, from Pilates to strength training, can act as a stress reliever. The good news is you don’t have to be an athlete to reap the benefits. Even if you’re a bit out of shape, a little exercise goes a long way toward stress management.
Of course, exercising won’t magically eliminate your stress, but there is a strong body of research supporting it as a positive de-stressor. A Harvard Medical School study found that aerobic exercise helps curb stress hormones like cortisol and adrenaline (as long as you’re not overdoing it).
The study also found that exercise floods your system with feel-good endorphins and increases the mood-elevating brain chemicals serotonin and dopamine. This is often referred to as a runner’s high, but any aerobic activity, like tennis or a hike, can have the same effects.
All this leads to positive effects in your body — including your cardiovascular, digestive and immune systems — by helping protect your body from harmful effects of stress.
So while exercise may put low-level physical stress on your body, it can also be mentally relaxing.
Think of it as meditation in motion. During a fastpaced game of pickleball or a strenuous Pilates class, you may find yourself concentrating on your body’s movements rather than what was stressing you out that day.
Another study published in Lancet Psychiatry studied more than 1 million people and found that those who exercise regularly reported 43% fewer days per month with stress issues or depressed feelings than those who didn’t.
So how much exercise will do the trick? A study from the University of Vermont found that just 20 minutes
of exercise boosts your mood for 12 hours. Sounds easy enough, right?
If you can’t fit in one 30-minute walk, spread it out to a few 10-minute walks. Being active throughout the day adds up, so take a midmorning or afternoon break to go for a walk or do some squats or planks.
It’s a fact that people who exercise frequently are happier, but it’s also true that people who are happier end up exercising more. Either way, the connection remains. Frequent exercise can also help you sleep better since exercise can ease your stress levels.
Whatever you do, don’t think of exercise as another check on your to-do list. Find something you enjoy and make it part of your regular routine. Make physical activity an important part of your approach to easing stress, and you’ll feel better all the way around.
A heart attack is a life-changing event, and it’s also an opportunity to embrace a healthier lifestyle.
Recovery is a journey, not a sprint, and taking the right steps afterward can help you heal and thrive. Here’s a guide to getting back on track.
STEP 1: FOLLOW YOUR DOCTOR’S PLAN
After a heart attack, your health care provider will create a personalized recovery plan. This might include medications to manage blood pressure, cholesterol or heart rhythm. Adhering to prescribed medications and attending follow-up appointments are vital for preventing complications.
STEP 2: COMMIT TO REHABILITATION
Cardiac rehabilitation is a supervised program combining exercise, education and support
to improve heart health. These programs not only help rebuild physical strength but also teach about heart-friendly lifestyle changes. Participants often find solace in connecting with others who share similar experiences.
STEP 3: ADOPT A HEART-HEALTHY DIET
Diet plays a crucial role in recovery. Focus on:
* Fruits and vegetables: Aim for a variety of colors and nutrients.
* Whole grains: Choose brown rice, oats or quinoa over refined grains.
* Lean proteins: Incorporate fish, poultry, beans and plant-based proteins.
* Healthy fats: Opt for sources like avocados, nuts and olive oil, while minimizing saturated and trans fats. Limit salt, sugar and processed foods, which can contribute to high blood pressure and inflammation
STEP 4: START EXERCISING GRADUALLY
Physical activity strengthens the heart, improves circulation and boosts mood. Begin with light activities such as walking, gradually increasing intensity as your doctor advises. Aim for at least 150 minutes of moderate aerobic exercise weekly.
STEP 5: MANAGE STRESS
Chronic stress can strain your heart. Practice
relaxation techniques like deep breathing, meditation or yoga. Building a strong support network of family, friends or a counselor can help you cope emotionally.
STEP 6: QUIT SMOKING; LIMIT ALCOHOL
If you smoke, quitting is the single most impactful change you can make for your heart. Limit alcohol intake to moderate levels; excessive drinking can affect heart health.
STEP 7: STAY POSITIVE, SET GOALS
Recovery requires patience and determination. Set small, achievable goals, celebrate progress and embrace a positive outlook. Your heart attack doesn’t define you — it’s a wake-up call to prioritize your health and live life to the fullest.
by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind
In any relationship, emotional balance and understanding are vital for maintaining harmony. Yet, when individuals struggle with depression, anxiety or trauma, these challenges can create barriers to communication, intimacy and shared growth.
Ketamine therapy, a groundbreaking treatment for mental health, offers a pathway to not only heal individuals but also bring couples closer together by fostering emotional connection, heart harmony and mutual understanding.
Ketamine works by modulating glutamate, the brain’s primary excitatory neurotransmitter, helping to form new neural connections and repair pathways disrupted by mental health conditions. This ability to rewire the brain fosters emotional flexibility, self-reflection and openness. By reducing emotional reactivity and alleviating mood disturbances, ketamine can help individuals approach their partners with greater patience, empathy and clarity.
In a relationship, unresolved trauma or personal struggles can create emotional distance. Ketamine with integration can alleviate the weight of these burdens, enabling couples to reestablish a sense of partnership.
Research shows couples who participated in group therapy sessions augmented with ketamine, reported increased empathy, improved communication and a new perspective on their relationship. Another study found couples who attended ketamineassisted therapy reported feeling a renewed sense of connection, more openness and reduced avoidance as the treatment fosters honest communication and vulnerability.
Ketamine therapy can help individuals tap into their inner wisdom, revealing patterns or behaviors that may be impacting the relationship. This heightened selfawareness allows
couples to address these issues constructively.
For couples, integrating the insights gained during ketamine therapy is crucial. Through guided coaching, journaling or joint integration sessions, partners can build on the breakthroughs made during their ketamine experiences. Partners may choose to participate in individual or joint ketamine treatment sessions, made more effective when combined with integration that also can be done alone or as a couple. This process helps reinforce their emotional bond and creates a shared commitment to growth.
Ketamine’s unique ability to heal emotional wounds and promote self-discovery makes it a powerful tool for couples seeking deeper connection. In this journey, love becomes not just a feeling but a conscious practice of unity and compassion.
by Valerie Demetros
Breakfast: to eat or not to eat — that is the question. Experts can be found on both sides of the table with very convincing arguments.
For some people, it’s the most important meal of the day. For others, the thought of eating right after waking is not appetizing.
First, if you’re one of those people who isn’t hungry in the morning, it’s a good idea to determine if there’s a reason. Maybe you’re less sensitive to hunger cues, or it could be fluctuations in certain hormones due to stress, timing of your menstrual cycle or even a tough morning workout that dulls your appetite.
A s long as you’re healthy enough, let’s look at what you’re up against so you can make your own decision:
Even if you don’t have much of an appetite first thing in the morning, some experts suggest it’s still important to try to eat something soon after waking up, at least within an hour or two.
A morning meal helps to kick-start your metabolism so you have the energy to handle the day. Also, you’re getting important nutrients up front. For instance, some foods like chia pudding, fruit or eggs are rich in fiber, which can keep you from feeling famished later on.
Finally, eating breakfast helps keep your blood sugar stable throughout the day, which wards off that crashing feeling later. This is especially important if you have a medical condition
like diabetes or use medication that needs to be taken with food.
Not eating breakfast, essentially practicing intermittent fasting, can be considered healthy for some people. It allows for a period of fasting that can potentially lead to benefits like improved metabolic health, reduced inflammation and potential weight loss.
Many experts suggest that intermittent fasting (eating only in a certain window of time) helps regulate insulin levels and encourage your body to burn stored fat for energy.
When you skip breakfast, your body depletes its readily available glucose stores and begins to use fat for energy, called ketosis, which can positively
impact insulin sensitivity and blood sugar control.
Research also suggests fasting can trigger cellular repair, possibly leading to reduced risk of chronic diseases.
Of course, if you have medical conditions like diabetes, low blood sugar or eating disorders, this may not be the right course for you. Not eating in the morning for some people can lead to hunger pains, fatigue, headaches and irritability.
Your best course of action is to talk with your physician and make sure you’re eating right for your body and health. Talk to a nutritionist and make sure that whether you eat breakfast or not, you’re eating a balanced diet with the right nutrients and calories to stay healthy.
by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
Chocolate seems to be the universal sign of love that all women all over the world are lavished with. It comes in various colors, shapes, sizes and may be filled with fruits, nuts, coconut, honey, herbs, etc. So, chocolate appeals to almost everyone on the planet, and has become a sign of positive emotions and comfort.
But does chocolate actually benefit our physical hearts?
Sourced from the seed of cacao beans, chocolate has a high content of flavanols. This class of very powerful antioxidants combats free-radical damage in our bodies, offering a protective mechanism against inflammation in our hearts.
However, concerns arise as, at its natural unrefined state, chocolate is very bitter. After undergoing extensive processing (drying, roasting and fermenting), chocolate becomes less bitter with a considerable amount of sugar added. Cocoa powder is then made available to make both dark and milk chocolate. While milk chocolate is sweeter, it has much
lower content of flavanols than dark chocolate.
In addition to antioxidants, dark chocolate is rich in vital nutrients such as dietary fiber,
* It can stimulate the endothelium, the lining of arteries, to produce nitric oxide, which lowers the resistance to flood flow, reducing
HDL and lower total LDL for those with high cholesterol.
* It can reduce insulin resistance, which is another common risk factor for diseases like heart disease and diabetes.
* It can reduce the risk of death from heart disease.
* Eating chocolate two or more times per week can lower the overall risk of heart disease and the risk of having calcified plaque in the arteries.
* Dark chocolate also helps reduce the risk of stroke.
Mo deration is key. The recommendation is to choose dark chocolate rich in heart-healthy flavanols with at least 60% to 70% of cocoa solids, and consume 1 ounce maximum per day so that the health benefits are not overshadowed by the added calories and saturated fat.
When you think of superfood, your first thought may not be zucchini. But this unassuming fruit (yes, it’s a fruit) is highly versatile and jam-packed with micronutrients, plant-based antioxidants and pigments that work to boost your health.
When it comes to supporting healthy eyes and vision, zucchini contains vitamin A, lutein and zeaxanthin, all linked with improved eye health.
It contains fiber, potassium, magnesium and vitamin K, all heart healthy. It also helps with cholesterol by containing pectin, which binds to cholesterol and helps lower LDL cholesterol.
One zucchini has 33 calories, 2 grams of protein, 1 gram of fat and 6 grams of carbs. With 2 grams of fiber, it also has vitamin C, B6 and folate and contains small amounts of iron, calcium, zinc and several other B vitamins.
But it’s the versatility
that makes it such a staple in the kitchen. Shredded zucchini all but disappears into baked goods. Zucchini bread and chocolate zucchini muffins are easy ways to get your kids eating more produce.
It even takes the place of pasta. Swap out spiralized zucchini for your next pasta dish or slice long thin slices, sauté lightly and use in place of lasagna noodles for a delicious, vegetarian, gluten-free dinner.
You also can blend it into your favorite meat and/or veggie-based sauces for a boost of flavor and nutrients. Roast zucchini and add it to hummus, yogurt or baba ghanoush dips as well.
To make a fun finger
food, lightly fry or bake zucchini. Cut into long slices or round discs and dip in egg and seasoned bread crumbs. Fry or air fry until crispy, then serve at your next gathering with dipping sauces.
Even the delicate yellow blossoms are edible. Stuff with ricotta, herbs and garlic and lightly batter and fry.
The simplest way to prepare it is just sauté with olive oil, garlic, salt and pepper. Cook until done but still firm. Squeeze a little lemon juice over and you’ve got a nutritious, quick side dish.
Whether you choose savory or sweet, zucchini is a tasty, versatile ingredient and a superfood in its own right.
Preworkout powders like Athlean-X, Jocko and Megawatt have surged in popularity among fitness enthusiasts, promising enhanced energy, focus and performance.
But are these supplements a must-have for your fitness routine, or are they all hype?
Like almost everything, there are pluses and minuses to using these popular supplements, also known as preworkouts.
FOCUS
Most preworkouts contain caffeine, a powerful stimulant that boosts alertness and energy. This can help you power through demanding workouts, especially if you’re tired or training early in the morning.
ENHANCED PERFORMANCE
Ingredients like betaalanine and creatine, common in preworkouts,
can delay muscle fatigue and improve strength. This means you can push harder and potentially lift heavier weights or run longer distances.
Many preworkouts contain nitric oxide boosters such as L-arginine or citrulline, which enhance blood flow to muscles. This not only supports better performance but also delivers nutrients to muscles for recovery.
A premeasured scoop mixed with water is quick and easy.
Caffeine overload can cause jitters, rapid heart rate and anxiety. Other
ingredients, like betaalanine, may result in a tingling sensation, which some find uncomfortable. And don’t try the social media-fueled fad of swallowing the powder dry, which can lead to choking, aspiration and overdosing on caffeine.
The supplement industry isn’t as tightly regulated as pharmaceuticals, meaning some preworkouts may contain undisclosed or poorly researched ingredients. It’s crucial to choose reputable brands that offer third-party testing.
Regular use can lead to tolerance, requiring higher doses to achieve the same effect. This could create reliance on preworkouts to feel energized for exercise.
Preworkouts aren’t cheap. These may not be the most cost-effective way to enhance workouts.
Preworkout powders can be beneficial for those seeking an extra edge in their fitness routine, especially for high-intensity or long-duration workouts. However, they’re not essential, and natural alternatives like a balanced diet, proper hydration and adequate sleep can provide similar benefits. If you choose to use preworkouts, start with a small dose, monitor your response and prioritize quality over flashy marketing. Ultimately, the best boost for your workout comes from consistency and a commitment to your health.
“Where there is no wine, there is no love.”
Northern Arizona Luxury Living presents the Wine & Vineyard section. Each bimonthly issue shares features on the luxurious enjoyment of wineries, vineyard vacations, emerging wine regions, tastings and more!
CONNECT WITH LUXURY CONSUMERS IN NORTHERN ARIZONA Prescott • Prescott Valley • Payson • Wickenburg • Cottonwood • Sedona • Flagstaff • Verde Valley
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
This tasty, balanced meal is quick and easy to make for lunch or dinner. Opting for wild caught tuna, where available, helps ensure you’re getting higher levels of omega-3s.
2 slices Whole grain bread
1 can Wild caught tuna, drained
1 tbs Avocado oil
1 tbs Avocado oil mayonnaise
1 cup Spinach, chopped
½ lg Red tomato
2 tbs Cheese*
1 tsp Black pepper
1 tsp Onion powder
1 tsp Garlic powder
Pink salt to taste
1Combine tuna, spinach, avocado oil, mayonnaise and seasonings in mixing bowl.
2Toast bread lightly.
3Turn oven to broil at 500°.
4Top bread with tuna mixture, half on each slice, then add one thickcut tomato slice to each. Salt, top with cheese, and broil for 3 to 5 minutes to desired toasting.
* Use block cheese and shred yourself for better melting.
Serves 2 | Time to Table 10-15 mins
This recipe combines lean turkey, nutrient-rich spinach and herbs for a satisfying meal.
1 lb Turkey, ground (lean)
1 cup Spinach, fresh, finely chopped
1/3 cup Almond flour (or breadcrumbs, if not low-carb)
¼ cup Parmesan cheese, grated (optional)
1 lg Egg
2 cloves Garlic, minced
½ sm Onion, finely chopped (or ¼ cup onion powder)
1 tbs Olive oil
1 tsp Italian seasoning
½ tsp Salt
¼ tsp Black pepper
1Preheat oven to 400° and line a baking sheet
2Combine turkey, spinach, almond flour, Parmesan cheese, egg, garlic, onion, olive oil and seasonings in a bowl.
3Roll mixture into 1½-inch balls and place on baking sheet.
4Cook for 18 to 20 minutes until golden and 165° internally
5Makes about 20 meatballs. Serve with marinara, zoodles or your favorite sides.
Serves 4-5 | Time to Table 35 mins
This refreshing and smoky salad highlights the natural flavors of grilled vegetables combined with fresh herbs and a zesty dressing.
1 lg Eggplant, sliced into ½ inch rounds
2 lg Tomatoes, sliced
¼ cup Fresh basil leaves, chopped
2 tbs Olive oil (for grilling)
1 tbs Balsamic vinegar
2 cloves Garlic, minced
Salt and black pepper to taste
1Brush eggplant slices with olive oil, sprinkle with salt and pepper.
2Cook eggplant on preheated grill (or grill pan) for 3 to 4 minutes per side until tender and charred.
3Combine grilled eggplant, tomatoes and fresh basil in a bowl.
4Whisk olive oil, balsamic vinegar, garlic, salt and pepper; drizzle over salad.
5Toss gently, garnish with optional feta or pine nuts and enjoy
Serves 4 | Time to Table 20 mins
The avocado in these wraps are good for your heart and your digestion, but make this for the taste!
FOR THE TUNA FILLING
2 cans Tuna (in water), drained
2 tbs Mayonnaise
½ tsp Red pepper flakes (adjust to taste)
½ tsp Soy sauce (or coconut aminos for gluten-free)
¼ tsp Garlic powder
¼ tsp Black pepper
½ med Avocado, diced
1 tbs Green onions, chopped
FOR THE WRAPS
6 lg Romaine or butter lettuce leaves
½ med Avocado, sliced (for garnish)
¼ cup Carrots, shredded
¼ cup Cucumber, julienned
1 tbs Sesame seeds (optional)
Lime wedges (for serving)
1In a medium bowl, combine drained tuna, mayonnaise, red pepper flakes, soy sauce, garlic powder and black pepper. Mix until well combined
2
Gently fold in diced avocado and green onions.
3Lay lettuce leaves on a flat surface and add a generous scoop of the tuna mixture to each leaf. Top with carrots, cucumber and avocado. Sprinkle with sesame seeds as desired.
4Serve immediately with lime wedges on the side for a fresh, tangy touch.
5Garnish with fresh rosemary or parsley if desired; serve hot. Serves 2 | Time to Table 15 mins
Salmon is high in omega-3 fatty acids and rich in protein for a tasty and filling keto meal.
SALMON
4 skin-on Salmon fillets (6 oz each)
2 tbs Olive oil
½ tsp Salt
¼ tsp Black pepper
½ tsp Garlic powder
LEMON DILL SAUCE
¼ cup Butter, unsalted
2 cloves Garlic, minced
½ cup Heavy cream
1 tbs Lemon juice (freshly squeezed)
1 tbs Fresh dill, chopped
¼ tsp Salt
¼ tsp Black pepper
1Pat salmon fillets dry with paper towels and season both sides with salt, pepper and garlic powder
2Heat olive oil in a large skillet over medium-high heat. Place salmon fillets skin-side down in skillet and cook 4 to 5 minutes, until the skin is crispy and salmon is mostly cooked. Flip fillets and cook for additional 2 to 3 minutes, or until salmon is cooked through and flakes easily with a fork. Transfer salmon to a plate and keep warm.
3In the same skillet, reduce heat to medium and add butter. Allow to melt, then add garlic and sauté 30 seconds until fragrant. Stir in heavy cream, lemon juice, dill, salt and pepper. Simmer 2 to 3 minutes, stirring occasionally, until sauce thickens slightly.
4Plate the salmon, spoon lemon dill sauce over top. Serve with sautéed green beans and garnish with fresh dill and lemon wedges.
Serves 4 | Time to Table 25 mins
Tender balsamic glazed chicken paired with crispy roasted Brussels sprouts is a perfectly balanced meal that’s flavorful, healthy and easy to prepare!
4 med Chicken breasts, boneless, skinless
2 tbs Olive oil
¼ cup Balsamic vinegar
2 tbs Coconut aminos
2 cloves
Garlic, minced
1 tsp Dijon mustard (Whole30-compliant)
½ tsp
Salt
¼ tsp Black pepper
2 tsp Fresh thyme leaves (plus more for garnish)
2 tbs Fresh parsley, chopped
BRUSSELS SPROUTS
1 lb Brussels sprouts, trimmed and halved 2 tbs Olive oil
Garlic powder
Salt
Black pepper
In a small bowl, whisk together balsamic vinegar, coconut aminos, garlic, mustard, salt, pepper, thyme and parsley
Place chicken breasts in a shallow dish or resealable bag and pour marinade over them. Let marinate for at least 30 minutes or up to 4 hours in the refrigerator.
Preheat oven to 400° and line a baking sheet with parchment paper.
In a large bowl, toss Brussels sprouts with olive oil, garlic powder, salt and pepper. Spread out evenly on prepared baking sheet. Roast for 20 to 25 minutes, stirring halfway through, until golden and crispy on the edges.
5Heat olive oil in a large skillet over medium heat. Remove chicken from marinade (reserve marinade) and sear breasts 4 to 5 minutes per side, until golden brown.
6Pour reserved marinade into skillet and simmer 5 minutes or until chicken is cooked through and sauce has thickened slightly.
7Plate chicken breasts and drizzle with balsamic glaze from skillet. Serve alongside Brussels sprouts and garnish with fresh thyme and parsley.
Time to Table 45 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
3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773
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
843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.instagram.com/enhancedbeauty.reagan 928.713.5271
Exclusively Glamorous
3128 N. Tani Rd. | Prescott Valley, AZ 86314 www.exclusivelyglamorous.com | 928.499.2688
Jess D Aesthetics
543 W. Gurley St. | Prescott, AZ 86301 www.jessdaesthetics.com | 928.713.6150
Killer Skin By Kelly
1436 W. Gurley St. | Prescott, AZ 86305 killerskinbykelly.glossgenius.com 928.499.4686
La Lumière
214 N. McCormick St. | Prescott, AZ 86301 www.lalumierelaser.com | 928.899.7021
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/ willowcreek-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
Granite Gate Senior Living 3850 N. AZ-89 | Prescott, AZ 86301 www.facebook.com/GraniteGate | 928.771.8200
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
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 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 Cir. | 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 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
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
Health & Wellness Services
Carol Lucia Frequency Healing
www.carollucia.com | 928.327.1256
Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122
Equipment & Supplies
Alliance Homecare 3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560
Comfort Mobility & Medical Supplies 1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466
Goodwin Street Medical Supply 406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825
Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202
Holistic Medicine
Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349
Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528
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
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
Aphrodite Aesthetics & Wellness 3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773
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
Naturopathy
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
Neurophysiologist
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
Arizona Hand Center & Physical Rehab 3111 Clearwater Dr., Ste. C | Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890
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
Optometry
Fornara Eye Center
1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.com | 928.637.6883
Geiler Eyecare
1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060
M&M Eye Institute
3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234
Premier Eye Center
980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937
Rummel Eye Care P.C.
1022 Willow Creek Rd., Ste. 200 Prescott, AZ 86301
www.rummeleyecare.net | 928.445.1341
Rummel Eye Care P.C.
2517 Great Western Dr. | Prescott Valley, AZ 86314 www.rummeleyecare.net | 928.445.1341
Williams Eyecare Group, LLC
3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303 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
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
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
Pharmacy
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
Physical Therapy
Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118
Canyon Physical Therapy & Aquatic Rehabilitation 2852 N. Navajo Dr., Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9797
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
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
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-cancerscreening 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
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 focuses on a person living actively versus passively in the areas of cognitively, physically, emotionally, spiritually and socially.
HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?
I have only ever worked in the nonprofit arena. I went to college to become an early childhood elementary teacher. I changed my
senior year to therapeutic recreation. I worked as a certified therapeutic recreation specialist for people of all ages living with disabilities and illnesses for many years prior to moving into the management positions for Adult Care Services, The Susan J. Rheem Adult Day Center and The Margaret T. Morris Center that specializes in Alzheimer’s and dementia care.
I achieved my certificate in nonprofit management and
I have learned to say no without feeling guilty so I can maintain a balance of my time and talents.
master’s degree in health care administration prior to becoming the organizations’ executive director in 2010. I feel blessed to have a career that is my life’s calling.
HOW OFTEN DO YOU EXERCISE; FOR HOW LONG?
I make it to the YMCA gym a minimum of three times a week, typically 1½ hours. I like to rotate between upper body and lower body workouts to give my muscles a rest. I always start and end with a cardio routine or pick up an extra cardio routine on muscle rest days.
HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT?
I block out time for exercise like it is a doctor’s appointment. I prefer my
home-cooked meals versus eating out so to not overload on sodium, carbs and fats.
I enjoy going to Catholic mass and spiritual group to nourish my faith with family and friends. I love learning about people and times past through reading historical fiction and traveling. I like challenging my brain with word puzzles. I like to give back to my community through volunteering. Being with family and friends makes my heart feel full.
Lastly, I have learned to say no without feeling guilty so I can maintain a balance of my time and talents.
WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY?
To focus on being stronger versus being thinner by building muscle mass for better bone density.
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This isn’t just about looking youthful or feeling great, it’s about transforming your entire lifestyle from the inside out. At Wilson Aesthetics Beauty and Wellness, we pride ourselves on creating a space where luxury meets advanced medical aesthetics. What sets us apart is our holistic approach, addressing not only your skin but your overall well-being. From the moment you step through our doors, we aim to make your worries fade, offering an environment where you feel at home. Our expert team goes beyond the surface, blending cutting-edge treatments like Botox, fillers, lasers, and PRP with a personalized touch that treats the whole person. We believe true beauty comes from feeling your best, inside and out. Located in Prescott Valley, Arizona, we invite you to discover a new standard in beauty and wellness tailored just for you.
MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS
Botox/Dysport | Morpheus8 | IV Therapy
Filler | Hydrafacial | PRF/PRP Injections
DiamondGlow | Men & Women’s Wellness
Hormone Therapy | Laser Hair Removal
Medical Weight Loss Program | B12 Injections
IPL | Brow Lamination | Empower RF
Vaginal Rejuvenation
Anfisa | Baja Zen | GlyMed Plus | Hydrinity
OSEA | Epionce | LilFox | Colorescience
ZO Skin Health | Skinbetter Science
One Love Organics | Alastin | Epicutis