SEPTEMBER 2020 prescotthealthyliving.com
| PLAY | From Brain to Joints, Mountain Biking Works the Body Paddle Your Fitness to the Next Level
| NOURISH | Heart Friendly Herbs Shop 10 Healthy Fall Choices
Self Care MONTH
Rest & Recreation: Key to a Healthy Life
| RENEW | 8 Limbs of Yoga Rewire Your Brain Through Mindfulness
| PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |
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CONTENTS
SEPTEMBER
Self Care MONTH
Rest and Recreation: Key to a Healthy Life Learn from your Laptop
12 14
| PLAY | Top 5 Reasons to Visit Our Forests Local Favorite Trails: A Constellation of Paths, Moods Trail Tips From Brain to Joints, Mountain Biking Works the Body Paddle Your Fitness to the Next Level on a Kayak or Paddle Board Having a Pet: It Will Do Your Heart Good Dog Friendly Trails
20 22 24 25 28 30 32
Menopausal Concerns Include Decreased Libido What is Chronic Pain Syndrome?
| RENEW | What is Mindfulness? Rewire Your Brain Through Mindfulness 8 Ways to Live a Healthier Life Take Steps to Mindfulness CBD: What to Ask and When To Walk Away What is Yoga? Siberian Ginseng: An Herb for Restoration Using Your Brain to Feel Less Pain 8 Limbs of Yoga Why I Recommend Dry Brushing
4 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
16 18
34 36 38 40 42 44 46 47 48 50
| NOURISH | Shop 10 Healthy Fall Choices Eat Healthy Fruit from Your Yard Kickstart Your Keto Heart Friendly Herbs
52 54 56 58
Recipes 60-66 KETO 60
PALEO 62
QUICK 63
GLUTEN-FREE 64
VEGAN 65
FAMILY FRIENDLY
66
Women’s Health OCTOBER IS
MONTH
FALL IN LOVE WITH US...
...AGAIN! PLAY. NOURISH. RENEW.
Email info@roxco.com Visit prescotthealthyliving.com
@Prescott.Healthy.Living @PrescottHealthyLivingMagazine
Welcome I
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!
am so excited to introduce Prescott Healthy Living to the Greater Prescott community. The goal of this magazine is to promote everyday healthy living. Whether it is bird watching, hiking, kayaking, yoga in the park or gardening — we aim to highlight the many avenues to health available in our community. Our inaugural issue celebrates “Self-Care September” and features a variety of ideas to keep ourselves physically and mentally fit. These ideas are organized into three categories: Nourish, Play and Renew. These sections will continue to shape our content in future months as we explore a variety of areas including women’s health, healthy holidays, nutrition, men’s health and more. Wellness and healthy living are near and dear to my heart. I practice healthy living through my love of hiking, biking, kayaking and spending time outside with my animals. I am thrilled to launch this magazine and give something back to this Greater Prescott community I love. It is my hope this magazine will inspire people with new ideas and will grow with more new ideas from our readers. Please send them to us at info@roxco.com! Live well,
Laurie
prescotthealthyliving.com PUBLISHER Elaine Earle, CPA EDITOR-IN-CHIEF Bea Lueck DIRECTOR OF SALES & MARKETING Laurie Fisher STAFF WRITER & EDITOR Blake Herzog CREATIVE DIRECTOR Tim Clarke GRAPHIC DESIGNER Shannon Price PUBLIC RELATIONS & MARKETING MANAGER Julie Turetzky EXECUTIVE MARKETING ASSISTANT Julie Kahn MARKETING ASSISTANT Joffrey Hammit COMMENTS & IDEAS editor@roxco.com SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com SUBSCRIPTIONS info@roxco.com | prescotthealthyliving.com ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com PRESCOTT OFFICE: 130 N. Granite Street, Prescott AZ 86301 928-350-8006 CORPORATE OFFICE: 442 W. Kortsen Road, Suite 101 Casa Grande, AZ 85122 520-426-2074
Director Of Sales & Marketing
On Oct. 3 Laurie will be participating in the 2020 Trek for Teens and will do the Grand Canyon’s Rim-To-Rim Hike. The goal of the event is to raise money and awareness for The Launch Pad Teen Center’s outdoor adventure program for teens. Learn more at: https://www.classy.org/fundraiser/2828523
6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2020. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.
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Local HEALTH ENTHUSIASTS
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.
Dr. Katie Borchert
Lori Durr
Naturopath, LAc
Owner, Sundara Sanctuary
Dr. Katie Borchert uses natural medicine to increase vitality, youthfulness and Qi flow through naturopathic methods. She trained at National University of Health Sciences in Lombard, Illinois, and is a licensed naturopathic physician practicing in Prescott and Prescott Valley.
Lori Durr is the owner of Sundara Sanctuary Wellness Spa & Boutique. She’s spent 25 years focusing on wellness and is a Certified Healing Arts Practitioner, LMT, Licensed Aesthetician, Certified Colon Hydrotherapist and is working on getting board certification in nutrition.
Danita Napier
Bridget O’Gara
NP, Prescott Women’s Clinic
Communications, Yavapai Regional Medical Center
Danita Napier is a board certified women’s health nurse practitioner. She graduated in 2009 from Frontier Nursing University in Hyden, Kentucky with her NP degree, then completed her education with a Doctor of Nursing Practice degree in 2014, also from Frontier Nursing University.
Bridget O’Gara is a writer, communications strategist and project manager who specializes in health care. She works with mission-driven organizations, including Yavapai Regional Medical Center.
1 0 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
Amanda Foster
Dr. Whitney James
Owner, The Hike Shack Amanda Foster is an outdoor enthusiast who has lived in Prescott most of her life. In 2011 she became one of the owners of The Hike Shack where she also is a buyer and manager.
Robin RiesbergCouch Owner, Your CBD Store Robin RiesbergCouch is the owner of the newly opened Your CBD Store Prescott. Her family moved to Prescott in the early 1970s. She grew up here and has lived in the Greater Prescott area most of her adult life.
Ken Lain
Dorian Lange
MD, Neurosurgery
Owner, Watters Garden Center
Dr. Whitney James is a neurosurgeon who applies outpatient surgical solutions to alleviate acute and chronic pain. She specializes in minimally invasive surgical procedures to treat spine fractures, back pain, migraines and other neurological pathologies.
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.
CEO & Co-Founder, Northern Arizona Pain Institutes
Loree Walden
Armando Varela
Marketing Manager, Yavapai Humane Society Loree is originally from Hawaii and moved to Prescott in 2010. Her background spans a variety of careers, including 20 years of taxes, eight years of radio traffic and now as marketing manager for Yavapai Humane Society, where she advocates for and helps animals find furever homes.
AG ACNP-BC FNP-BC ENP-C, Clinical Director of Optima Medical Armando Varela is board certified in acute care, family, and emergency medicine with 18 years of experience. He completed his graduate education at Vanderbilt with a focus in emergency and trauma management.
Dorian is responsible for the management, administration, and business development for multidisciplinary specialty clinics throughout central Arizona that provide integrative treatment protocols for pain management, physical and rehabilitative medicine.
Bailey Zygutis Nutritionist and Personal Trainer, Vitruvian Fitness Bailey Zygutis is a nutritionist and personal trainer with Vitruvian Fitness. 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.
Want to receive Prescott Healthy Living Magazine FREE* by mail? *Arizona mailing addresses only.
PRESCOTTHEALTHYLIVING.COM/SUBSCRIBE
SEPTEMBER IS
Self Care
MONTH
Rest and Recreation: Key to a Healthy Life by Dr. Katie Borchert, Naturopath, LAc
Never feel guilty, bad or lazy for doing fun things or sometimes nothing altogether. Switching gears into relaxed, fun or bored mode is better for our physical bodies, disposition, longevity and even spirit.
A
ll the components of living and existing — breathing, hydrating, sleeping, nourishing/digesting, rest/recreation and love — are the determinants of one’s health. They are the major pieces of the puzzle when deciding how to improve quality of living. There is no order of importance; however, I am going to focus on what I see clinically as the most challenging. The health determinant that challenges most people is proper rest and recreation. I know we are well-trained as a society to be productive, active, fit, successful, beautiful, funny, the list can go on.
12 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
These are all great traits, but what is the balance? For every moment of activity there should be an equal period of restoration. We know solid sleep at night is the first step, and absolutely this is a major determinant of health. However, even eight hours of deep sleep nightly does not combat the stresses of working full time, parenting, caregiving, grieving, anxiety, trauma or addiction. We must learn to balance these stresses with daily habits. One of my favorite treatment recommendations is a 20-minute horizontal rest during the day. This
gives the adrenal glands a much-needed break. It is no coincidence that in traditional Chinese medicine, the kidneys are recognized as being damaged by too much standing, and the adrenal glands sit atop each kidney. Changing the physical position of the adrenal glands helps restore them. There is no need to fall asleep; in fact it is better to work on clearing the mind and really practice slowing down all the chatter. The other aspect of this health determinant is recreation. These should be activities done out of pure enjoyment, and this should
FEATURE
happen every day! To be successful in having fun, we need to know enough about ourselves to know what we like. Challenge yourself to make a list of five to ten activities you really enjoy. Begin to see how they can fit in your daily living as a daily occurrence or a special occasion. For me, being physically active with yoga, hiking, running and strength training are extremely fun but also can lead to physical and routine stress that I do not want to put myself through. Been there and done that! I do not plan for these activities so much as know-
ing a general plan for the upcoming week and where any of that will fit in. It’s not every day, which allows me to rest and actually assimilate that effort into my being. Not planning for physical activity keeps it fun and carefree, which is good balance to other parts of my day. I know it’s easy to pigeonhole “health” into diet, exercise and stress, but there is so much more to it. Never feel guilty, bad, or lazy for doing fun things or sometimes nothing altogether. Switching gears into relaxed, fun or bored mode is better for our physical bodies, disposition, longevity and even spirit.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 13
Learn
FEATURE
from your Laptop
WITH YRMC’S HEALTHY CONVERSATIONS by Bridget O’Gara for Yavapai Regional Medical Center
“Anyone who is watching a live Healthy Conversations presentation will be able to submit questions to our presenter from the comfort of their home.” — Ken Boush, Director of Marketing and Communications, YRMC
T
here are lots of Healthy Conversations on the horizon thanks to Yavapai Regional Medical Center’s new virtual speakers bureau on www. yrmchealthconnect.org. “This is a new era in how people will participate in and access YRMC’s high-quality health education presentations,” said Ken Boush, director of marketing and communications, YRMC. “We believe people will find that watching presentations live on YRMC HealthConnect is an easy, fun and convenient way to enjoy YRMC’s exceptional presenters and topics.”
Sign Up for Healthy Conversations Here’s how to register for a YRMC Healthy Conversations presentation:
1 2 3
Visit www.yrmchealthconnect.org, go to the “Events” tab and select “Calendar” for a menu of upcoming speakers and topics. Register for presentations with “Healthy Conversations” in the title.
Watch the presentation at its scheduled time and date by going to the “Events” tab on www.yrmchealthconnect.org and selecting “Healthy Conversations.” “Anyone who is watching a live Healthy Conversations presentation will be able to submit questions
to our presenter from the comfort of their home,” Boush said. “The presenter will respond to questions during the program. We’re anticipating robust and interesting interactions between our virtual audience and expert presenters.”
Our Awesome Healthy Conversations Topics If you’re unable to join a scheduled live presentation, each one is recorded and available at YRMC HealthConnect. Here are examples of our 2020 presentation topics: to a * Transitioning Plant-Based Diet Veins: More * Varicose Than a Cosmetic Issue
Self* Practicing Compassion Issues: * Swallowing Things to Consider So Long to * Say Swelling (Edema) Toned at Home * Get Carb Counting * for Diabetes Knees and * Hips, Replacement Surgery Green this Winter * Go (green veggies, that is)! “YRMC is delighted to offer Healthy Conversations,” Boush said. “It’s a great way to provide the people of Yavapai County with convenient access to our knowledgeable team of healthcare providers.” Photo: YRMC
Look for a calendar of presentation topics at www.yrmchealthconnect.org/Calendar 14 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
H E A LT H Y C O N V E R S AT I O N S
Inspired. Healthy Conversations are live, virtual and interactive presentations by knowledgeable members of the YRMC health and wellness team. During presentations, you can submit questions to our featured speaker from your laptop (or other device). Our health expert will respond in real time. Check out our calendar and register to watch presentations at YRMCHealthConnect.org/Calendar. INSPIRED BY YOU. YRMC.org YRMCHealthConnect.org
FEATURE
Menopausal Concerns Include Decreased Libido by Danita Napier, Nurse Practitioner, Prescott Women’s Clinic
S
exuality is an important aspect of health for men and women of all ages. Researchers have identified sex between couples as a basic mutual need. Sexual dysfunction during the menopausal years is a common and multifaceted complaint. While the majority of biological changes in women’s bodies during menopause are predictable, each woman’s interpretations of these changes is very personal and unique. Generally speaking, women who ask their health care provider for hormone testing are experiencing perimenopause or menopausal symptoms such as hot flashes, night sweats, irritability or sleep disturbance and will be prescribed an antidepressant or selective serotonin reuptake inhibitor (SSRI). This should provide mood stabilization, relief of hot flashes and ease fragmented sleep but very frequently results in a negative side effect of diminished or absent libido. Diminished libido can have far-reaching
effects, with immediate effects on self-esteem and marital relationships. The population most affected by hormone deficiencies are menopausal women with the average age being 51. Also included are women who have undergone surgical menopause at a younger age. Potential risks for untreated diminished libido in menopausal women are decreased self-esteem, body image distortion and depression. Current research has proven the benefit of hormone therapy for menopausal women for the relief of symptoms, including decreased libido. Menopausal women in general seek relief of hot flashes, sleep disturbance, irritability, fatigue, decreased mental clarity, vaginal dryness, pain during intercourse and decreased libido. Sometimes women only want relief of hot flashes and sleep disturbance, with libido being a minimal problem or not perceived as a problem at all. Stress between life partners can affect the entire
1 6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
family. Due to bodily changes during menopause, women may develop a perception of inadequate role fulfillment, which can have psychological effects including depression. This can lead to decreased coping skills and stress on the body, which opens the door for disease processes. Women can experience great frustration in facing the changes brought on with menopause, in addition to the difficulty faced when trying to find treatment for their symptoms. Providing relief of symptoms for
women during this transition phase requires great attention to detail and tailoring treatment on an individualized basis.
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FEATURE
What is
Chronic Pain Syndrome?
by Dorian Lange, CEO & Co-founder, Northern Arizona Pain Institutes
Chronic pain syndrome can be treated with medications, procedures, surgeries and various forms of therapy.
M
ore than 35% of Americans suffer from some element of chronic pain syndrome. Pain has two general categories: acute and chronic. Acute pain signals injury and generally resolves itself in less than 30 days as a person heals. Chronic pain refers to pain persisting longer than three months, and it can last years. Chronic pain can be mild to severe, annoying to debilitating and continuous to intermittent.
1 8 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
Chronic pain syndrome is a common problem that presents a major challenge to patients and health care providers because of its complex nature. Nearly 100 million people are affected and are partially or totally disabled due to chronic pain. Symptoms associated with CPS include fatigue, difficulty sleeping, suppressed activity and disability. Mood changes such as depression, fear, hopelessness, irritability, stress and anxiety can be linked to CPS. The emotional toll can make the pain worse. CPS can result from injury, infection, or ongoing disease. In many cases, the cause is unknown. Some major causes of CPS include arthritis, headache, low back pain, cancer, joint pain and nerve pain. Various musculoskeletal, neurological, urologic, gastrointestinal and reproductive disorders can contribute to CPS. Chronic pain syndrome can be treated with medications, procedures, surgeries and various forms of therapy. Classes of medications used include overthe-counter analgesics, opioids, anti-inflammatories (NSAIDs), anti-depressants and medical marijuana. Procedures that can be extremely helpful include trigger point injections, steroid injections, nerve blocks,
radiofrequency ablations, spinal cord stimulator implants and other minimally invasive spinal procedures. Hyaluronic acid injections, platelet rich plasma and stem-cell injections also are highly effective. Forms of therapy include physical therapy, chiropractic, occupational, recreational and vocational. Psychological therapies include reassurance, counseling, biofeedback, relaxation meditation, cognitive behavioral therapy and stress management. Acupuncture, reiki, essential oils, massage and yoga can be instrumental as alternative therapies. CPS can affect activities of daily living and tremendously disrupt quality of life and day-to-day functioning. The condition is best treated with a multidisciplinary, integrative approach that includes health-care professionals such as physicians, nurse practitioners, physician assistants, psychologists, physical therapists and holistic practitioners.
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T5op 1
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Without a Roof — Spend Your Free Time in Prescott’s Great Outdoors
REASONS TO VISIT
OUR FORESTS
Immunity boost — Spending time in forests, in particular, helps you fight off infections of all kinds through your inhalation of phytoncides, or chemicals emitted by plants to ward off insects. Studies have found our bodies respond to these by creating more of a type of white blood cell known as “natural killers,” which are the backbone of our immune system and can defeat disease-causing cells.
GOAL:
WEEKLY MINIMUM TIME OUTDOORS
2 hrs
2 0 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
4
Exercise — People, especially children, tend to exercise more while they’re outside, in part because they’re already benefitting from the positive mental health gains from being outdoors. Simply walking in the forest can make us feel less lonely and reduce depression, especially when partaking in it with friends.
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au ri
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Stress and mood — Spending time in the forest, whether exercising or just looking at trees, has been proven to lower blood pressure and stress-related hormones like cortisol, elevate mood and reduce fatigue. Simply looking at pictures of trees does some of the same things for us, but the results aren’t as dramatic as being immersed in the real thing.
d in
a
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Vitamin D — There are few natural food sources for this essential vitamin; milk and other foods are fortified with D to compensate, but most of our bodily supply comes from casual exposure to sunshine as UV rays reach the skin and trigger its creation. The vitamin in turn regulates your calcium and phosphate supply, which is critical for healthy bones and teeth.
L o: ot Ph
Reduced risk of heart attack, diabetes and obesity — Another hormone found to increase with time in nature is adiponectin, which regulates blood glucose levels and reduces chronic low-level inflammation. Diabetic patients who spent time walking in a forest or green space were found to have significantly improved blood glucose levels.
THE HEALTHIEST HAPPIEST YOU
CROSSFIT PRESCOTT VALLEY 8701 E LAREDO DRIVE • PRESCOTT VALLEY • 928.277.5465
YOUR HEALTH IS AN INVESTMENT NOT AN EXPENSE! 21
LOCAL FAVORITE
Trails
A Constellation of Paths, Moods The maze of paths within the Constellation Trails has something for every level of hiker, with more level ground than some of the other Dells destinations but plenty of rough patches to provide a challenge.
P
rescott Healthy LIVING’s first featured trail is actually a cluster of paths fanning out over boulders on the eastern edge of the Granite Dells, the trailhead sitting just across Highway 89 from the Phippen Museum. The maze of paths within the Constellation Trails has something for every level of hiker, with more level ground than some of the other Dells destinations but plenty of rough patches to provide a challenge. “That trail system is an amazing maze of loops. Kind of a choose-your-own-adventure, rough and rocky or not so much. Also, there’s almost no shade so it can be rather warm,” said Amanda Foster, owner of the Hike Shack in downtown Prescott. These trails, designated for hiking and biking, incorporate packed dirt paths and slippery rock surfaces as they thread through the boulders for a combined 3.53 miles. The elevation ranges from 5,024 feet to 5,236 feet, with more noticeable inclines and declines on the south end.
The outer loop of the trails, 2.7 miles, can be completed in about 1.5 hours. You can extend or shorten your stay by cutting across or doubling back on the loops, with names like Ham and Cheese, Hully Gully, North 40, Lost Wall and Hole in the Wall. You may find yourself walking next to a white picket fence or through a narrow canyon between towering tan granite boulders believed to be more than 1 billion years old. Wildflowers and wildlife dot the paths, along with scrub oak and pinyon that does provide some shade near the trailhead, but it’s a good idea to bring water, a hat and some sunscreen. The Constellation name suits the cluster of trail loops blazed by the City of Prescott through the rocks in 2011, but it’s named after the U.S. Air Force Lockheed C121G Super Constellation that crashed into the area in 1959, killing all five Navy airmen aboard, City of Prescott Recreation Coordinator Kelly Tolbert said. Memorializing that tragedy became an integral part of the construction of the looping trails. An Eagle
Scout, Cody Walker, built a memorial consisting of a concrete bench, wall and bronze plaque at the trailhead for his service project. Several family members of the victims attended the dedication of the memorial in fall 2011. Hikers throughout the years have unearthed numerous pieces of shrapnel from the crash, which they usually place next to the memorial. Today the Constellation Trails are traversed by upward of 45,000 people annually and is one of the most popular spots in the City of Prescott’s Mile High Trail System. Parking at the trailhead lot is $3 for a day pass. The loops are just a 3-mile walk north of Watson Lake and will connect to the Peavine Trail via a future path through the Walden Ranch. Their popularity can make it hard to find much parking or privacy during peak hours. But, the shot of cardio from climbing the trails and the stunning views of Prescott, Chino Valley and the San Francisco Peaks by Flagstaff that result are all very good reasons to find a time that works for you.
Photo courtesy: City of Prescott Tourism Office
2 2 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
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CONSTELLATION TRAILS Trailhead is located on the west side of State Route 89 and just south of The Phippen Museum. This series of trail loops traverse more level ground than some of the other Dells trails. Trail surface varies from packed earth to slick rock. You will enjoy beautiful rock formations and scrub oak passageways on this trail. Parking Fees: $3 Usages: Hiking, Cycling Mileage: 3.53 miles Elevation: 5,024’ (low) to 5,236’ (high)
rail TTips are created to minimize * Trails impact; they keep us from damaging ecosystems and allow us to safely explore the wild. are places where it is a * There crime to even cut a switchback trail. Trails are there for a reason and creating a new trail to avoid them is not helpful. You can even be fined for creating your own trail, and places can be closed if the rules and regulations of trail use are not followed. hiking is not always * Off-trail looked upon very kindly. There are places where it is acceptable. You just need to consider where you are and the impact you are making. practice leave-no-trace * Always whether you are on or off a trail. If the area is muddy and you would leave deep footprints of any kind, rethink your plan. Check with the local authority in the area for rules on leaving the trail before you go. you do decide to leave the trail, * Ifmake sure you are a capable navigator. Bring your compass and a map, not just your phone.
Find Yourself on the Trail, But Be Careful About Blazing New Ones by Amanda Foster, Owner, The Hike Shack
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FROM BRAIN TO JOINTS,
MOUNTAIN BIKING WORKS THE BODY
M
ountain biking, like so many other outdoor sports, is ideal for Prescott’s mountains, trails and spectacular trees, boulders and landscape. It’s also a pretty perfect workout and stress buster for everyone, pulling all of your muscles together into a perfectly balanced machine.
Lungs — Obviously all that oxygen comes from your lungs, which can build up to 25% capacity over that of your typical desk- or couch-dweller.
Chest and Abs — You may be seated (most of the time) on your bike, but having to sit upright and stay balanced develops a rock-hard core that will give you the confidence to try just about any other sport or activity while keeping your waistline trim.
Legs — Naturally, pedaling up ferocious inclines flexes and tones your calves and thighs all the way up to your buttocks, the trademark look for every serious cyclist. But you won’t get those stereotypical ginormous calves unless you work for them while you’re off the bike, too.
Brain — Cycling has been shown to add brain cells to the hippocampus, the part of the brain that stores our memories, through improved cardio-pulmonary fitness. Mountain biking also pushes your reflexes to improve as you constantly adjust to elevation, pitch and terrain.
Heart — Mountain biking is clearly a terrific cardio workout, boosting your blood’s oxygen levels and its flow through blood vessels, dilating them and keeping them clear of inflammation and buildup.
Arms — Hanging onto the handlebars for dear life is one way your arms develop while you ride, but they also keep your body upright, which works your biceps, triceps, deltoids, forearms, wrists and hands too.
Joints — Well, in this case it’s more about what biking doesn’t do: It’s not a load-bearing sport so it isn’t as hard on your knees and ankles as most other aerobic activities like running, walking and aerobic fitness classes.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 2 5
“
May your trails be crooked, winding, dangerous, leading to the most amazing view. May your mountains rise into and above the clouds.
”
— Edward Abbey
“
Mountain biking: the under-rated and drug-free antidepressant. — betterride.net
“
”
Ride as much or as little or as long or as short as you feel, but ride!
”
— Eddy Merckx
PLAY City of Prescott
Paddle Your Fitness to the Next Level ON A KAYAK OR PADDLE BOARD
T
here’s no better way to get an upper-body workout while plunging into the beauty of our area than with a kayak or paddle board. Whether your lake of choice takes you to the base of awe-inspiring granite boulders or plops you into the middle of a lush pine forest, your lower back, abs and arms are bound to become very toned and lean as you push yourself through the water, and the associated cardio workout will do the same for your heart. Stand-up paddle boarding is one of the nation’s
fastest-growing waterborne workouts, as it brings balance, posture and even foot strength to the mix, providing a true full-body workout few activities can surpass. Watercraft rental companies serve all of Greater Prescott’s major kayaking/ paddle boarding destinations, or you can bring your own. All are located on the area’s extensive trail system, so if you have an inflatable kayak you can hike to other lakes, too. All are accessible year-round except for snow closures, but onsite rentals and other services are typically confined to the summer months.
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Watson Lake — 3101 W. Watson Lake Road, City of Prescott — The best-known of the lakes, Watson provides a calm surface on which to slip between soaring rock walls in the Granite Dells while exploring hidden coves and passageways between outcroppings found across the lake. Willow Lake — 1497 Heritage Park Road, City of Prescott — Just to the west of Watson, Willow Lake is the city’s largest and is also shaped by the granite greatness of the Dells, which line its eastern shore. It’s typically the least busy of the city lakes, so ideal for beginners or those looking for a less hectic pace. Goldwater Lake — 2900 Goldwater Lake Road (just off Senator Highway), City of Prescott — The smallest of the City of Prescott’s three lakes, Goldwater Lake is tucked into the ponderosa forest on the southwest side of Prescott. Its smaller size and picturesque shore combine for an outstanding experience, though beginners might want to try someplace else as it quickly gets congested during the busy season.
Prescott National Forest
Lynx Lake — 4505 N. Forest Service Road 611, Prescott National Forest — The lake nestled just off the southeastern corner of the City of Prescott is operated by the U.S. Forest Service as part of Prescott National Forest, and like Goldwater Lake is lined with trees and grass to offer a cool respite from the desert or grasslands.
Watercraft Rental Prescott Outdoors 928-925-1410, www.prescottoutdoors. com — Offers seasonal onsite kayak, canoe and paddle board rentals at Goldwater Lake (through Sept. 7 this year) and Watson Lake (through Oct. 18). Online reservations are required.
Parking Fees
City of Prescott — The parking fee is $3, and the daily pass is valid for any of the lakes for that day. Prescott National Forest — The daily parking fee is $5. Parking is free on Wednesdays at all four lakes listed.
Born to Be Wild Adventures 928-499-5621, www.b2bwild.com — This mobile service will bring kayaks or paddle boards to meet clients at Willow, Watson or Goldwater lakes any time of the year, weather permitting. Reservations required.
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Having a Pet: It Will Do Your Heart Good by Loree Walden, Marketing Manager, Yavapai Humane Society
They don’t talk back, they don’t judge us, and they love us more than they love themselves!
A
nyone who has, or had, a dog, cat or pet of any kind knows that they provide an endless supply of unconditional love. In addition, they also supply an enormous amount of health benefits to us. Dogs are extremely tuned in to not only our emotions, but also our physical health. They can detect illnesses in many cases and always know when we just need a hug. Having a dog can help lead to lower levels of stress. They’ve also been found to decrease the risk of asthma and allergies and to help lower blood pressure. In addition, dog owners are more active than those who don’t have dogs as they get out more to walk with them, which also promotes dogs’ health.
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Dogs also tend to help prevent social isolation, which is especially important at this time when we are dealing with social distancing and safety protocols, as dogs seem to “open the door”
to conversation. This is also another reason that dog owners are said to be happier in general, because human/ dog interaction results in an increase in dopamine levels in the brains of both!
but they also help improve our health. People who ride horses have better liver function and digestion because riding a horse stimulates internal organs. They also engage the creative side of your brain, keeping you socially active and they help to boost confidence. Not only does having a pet help you, it helps them. You’ve given them a home and they provide you with many health benefits and unconditional love. If you’re looking for your new forever friend, there are a lot of animals at Yavapai Humane Society just waiting for their forever home. Visit yavapaihumane. org to see all the available animals and then make an appointment to come meet them. It will definitely do your heart good.
Your Pet’s Health & Wellness is Our Priority
Photo courtesy: Yavapai Humane Society
Studies show that cats, like dogs, are very perceptive to our emotions and illnesses. They also trigger calming chemicals in the body, decreasing stress and anxiety levels. Plus, cat owners are less likely to be at risk for having a stroke than any other pet owners. Cats reduce our risk of heart disease and heart attacks and help to reduce high blood pressure. Cats also help to release oxytocin in our bodies, a hormone known for inducing feelings of love and trust. Lastly, cats help boost immunity because exposure to pet dander and fur result in increased resistance to allergens, decreasing the risk for allergies and asthma. And don’t forget horses, who not only provide benefits such as companionship, recreation, and relaxation,
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Dogtastic trails that will make every hike a breeze for you and your beastie
DOG
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f you’re a dog owner in Greater Prescott who hikes, it might seem a no-brainer to take your best pal along with you, combining their daily walk with your favorite cardio nature workout. And it almost is. But not all trails are as suitable for our canines as they are for people. Granite or rocky surfaces can be too hot or slick for their tender paws, and gorgeous meadows can be rife with burrs and bugs. You need to also consider your pup’s discipline, behavior and excitability, and whether avoiding high-use trails might be best for everyone involved. All that said, there are miles and miles of trails where you and your dog can revel in nature and healthy movement together, safely.
Peavine Trail — Officially known as the Prescott Peavine National Recreation Trail, this popular path follows a former Santa Fe Railroad bed 6 miles north to a trailhead at State Route 89A; its dirt path is wide enough to accommodate the plentiful hiking and biking traffic it attracts. It meets the Iron King Trail into Prescott Valley and the Lakeshore and Flume trails along Watson Lake. Trailhead on Sundog Ranch Road next to Yavapai Humane Society. Acker Park — Park has 3.24 miles of loop trails that include views across the south side of Prescott and over to Thumb Butte, a series of bluebird nesting boxes with shade from juniper and other
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Photo: Laura Flood
friendly TRAILS
trees. User reviews warn it can be very muddy on winter mornings, particularly after snowfall. 421 S. Virginia St. Watson Woods Trails — Prescott’s largest riparian preserve at the south end of Watson Lake has a 2-mile loop trail that threads through cottonwoods, past water burbling over rocks in Granite Creek and awesome views of the Granite Dells. This trail is narrow in spots, so be sure you have a dog who knows how to make room for others. Connects the Peavine and Discovery trails. 1801 AZ 89. Lynx Lake Recreation Trail No. 311 — The 2.3-mile loop around Lynx Lake can be very busy, but is for reserved for hikers only so the add-
ed distraction of mountain bikes shouldn’t be an issue. Well-shaded, you’ll both enjoy the views of the lake and trees, and it’s a good length for dogs. And if you’re both up for more, just go around again! Begins and ends at Southshore parking lot. Fain Park — This large park includes trails that take you into the hills for a great nature-based workout with spectacular views of Prescott Valley and Lynx Creek via a bridge just east of the dam that forms the lake. The Lynx Creek Loop Trail is about 1 mile and the Cavalry and Canyon trails combined are about 1.6 miles. 2200 W. 5th St., Prescott Valley.
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is WhatMindfulness? Mindfulness’ benefits include reduced depression and insomnia and improved memory, focus and pain management
M
indfulness is the practice of paying close attention to what is happening with your body and mind in the present moment. It’s a way of training your mind to not get caught up in revisiting past events or trying to project into the future, both of which can lead to stress and unhappiness. Immersing oneself in the right here, right now gives us a break from the constant chatter within and distractions from outside our brain, which have ballooned in number and severity over the past decade or two.
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You must work at setting aside your tendency to judge whatever you observe as “good” or “bad.” Everything just is. There are two basic ways to practice mindfulness: Mindfulness meditation — set aside time in your day to sit down in a comfortable, stable position away from distractions and tune in to your present moment. Maintain good posture, bring your attention to your breath and other sensations in your body, then home in on your breath as you inhale and exhale. When done, lift your gaze and begin to observe
your surroundings as you think about how to spend the rest of your day. Daily mindfulness — this means going about your daily life with a healthy focus on whatever is happening in the present, whether it’s eating a meal, brushing your teeth, talking to a friend or driving your car. It’s resisting the tendency to live long stretches of your life on autopilot, without noticing important details like how much you’re eating at lunch or whether you’re thoroughly cleaning your teeth. This can be especially powerful when done with physical activities like yoga and sports. Whichever approach you’re taking, your mind will inevitably wander from the present moment. It’s natural and nothing to worry about. The very act of noticing those thoughts, then allowing them to float away and pulling your focus back to the present is a powerful exercise for training your brain. It’s at the root of many of mindfulness’ benefits including reduced depression and insomnia and improved memory, focus and pain management.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 3 5
RENEW
Rewire Your Brain THROUGH MINDFULNESS
S
cientific studies have proven that the practice of mindfulness, through meditation or less formal methods, can actually change the composition of the brain by increasing cell growth and activity in some areas while reducing it in other sections associated with negative feelings and actions. Research indicates that mindfulness can improve your focus, relationships, emotional control, sleep quality and immune system, as well as reduce risk for illness. There are many other benefits, too. But how exactly does it do that? Let’s take a look.
Amygdala — Long-term engagement with mindfulness has been linked to reduced gray matter and function in the amygdala. This small structure is the brain’s alarm system to impending danger in the present, but can become overreactive to past and future events and create stress. Researchers believe mindfulness can relieve symptoms in trauma victims and those diagnosed with posttraumatic stress disorder.
Frontal cortex — Mindfulness practice can boost activity in the brain’s frontal lobe, particularly the dorsolateral prefrontal cortex, which regulates executive functions including planning, memory and the ability to switch between tasks. Increased function has also been documented in the medial prefrontal cortex, which learns associations between everyday situations and the best adaptive behaviors for each.
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Anterior cingulate cortex — Mindfulness increases blood flow to and activity within this section associated with error detection, morality, motivation, motor skills and attentional control. This culminates in the ability to focus on cognitive tasks and may contribute to enhanced control of painful emotions.
Social neural circuitry — These are the circuits that direct interactions with other people; with higher activity resulting in higher relationship satisfaction. Some of the positive results of this neural activity include a calmer amygdala, the release of hormones associated with human bonding, and increased skill at recognizing emotions in others.
Hippocampus — Simple deep breathing exercises can directly aid the hippocampus, the seat of much of our memory, because it contains more blood vessels than any other section and is the first to suffer from oxygen deprivation. Mindfulness can thicken the lining of the hippocampus, aiding its functions of retaining new memories and consolidating them with existing ones.
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RENEW
WAYS TO LIVE A
HEALTHIER LIFE by Armando Varela, AG ACNP-BC FNP-BC ENP-C, Clinical Director, Optima Medical
Most adults are aware of basic ways to keep the body healthy, but can you say you make a conscious decision to practice healthy lifestyle choices on a daily basis?
1 2 3 4 5
Below are eight reminders to put you on the right path to living a longer, happier and healthier life.
Exercise — Get at least 30 minutes of exercise per day. — Try simple changes such as parking the car farther away, taking the stairs or walking during work calls.
Nutrition — Form an overall dietary pattern emphasizing fruits, vegetables, whole grains, low-fat dairy products and lean meats such as chicken or fish.
Get More Sleep — Get 7-9 hours of sleep each night. —Sleep can improve your memory, reduce your risk of depression, help the body repair itself and keep your heart healthy.
Drink More Water — Drink 8+ glasses of water per day. — Hydrating can help maximize physical performance, positively affect energy levels and brain function, and help prevent headaches.
Break Bad Habits — Cut back on alcoholic beverages and drinks/ foods with added sugars. — Live tobacco free; this includes vape products.
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6 7 8
Reduce Stress —Accept that there are events you cannot control. — Assert your feelings and opinions rather than becoming angry or defensive. — Learn to manage your time and set limits appropriately.
Nurture Your Spiritual and Emotional Health — Invest in yourself. Spiritual wellness involves one’s values, beliefs and purpose. — Think positively, make time for meditation, learn or discover new things and practice self-discipline.
Get Regular Check-Ups — Form a good partnership with your doctor and make checkups a priority. — Regular checkups will: A. Reduce your risk of getting sick and limit risk of complications. B. Detect potentially life-threatening conditions. C. Increase chances for treatment and cure. D. Reduce health-care costs over time.
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Steps
Take to Mindfulness The practice of mindfulness is good for us in so many ways we can sometimes forget the absolute best thing about it; it’s accessible to everyone, every day, everywhere.
W
hether you’re sitting down for 30 minutes of meditation or taking a moment to observe how you tie your shoes, you already have everything you really need, which is a brain and a desire to exert more control about where it takes you. That’s not to say it’s easy to do — “practice” is exactly what it takes to focus on your breath, mantra or surroundings for an extended period of time without worry or distraction sneaking in. Here are six simple daily exercises you can do to intentionally move toward that goal.
Mindful eating — Observe your food before eating it, whether it’s on a plate or resting in your hand. Notice its texture, temperature, color, smell, size and/or weight. When you proceed to eating your food, do it slowly and with concentration on how it tastes and makes you feel. This is a valuable step to bring our attention to one of our most automatic activities, to enjoy every moment without overindulging.
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Mindful workout — Before you begin, set an intention for what you want to notice about yourself and your activity. If you’re taking a hike, for example, you can say to yourself, “I will feel the muscles in my legs expand and contract with each step.”
Mindful yawning — Take 10 seconds every hour to yawn and stretch. If you start with a fake yawn, the real ones will follow and create a break in your thoughts. Observe how your stretched muscles are feeling. If there’s any tension or discomfort, you can simply acknowledge it or gently tell it to “ease,” or whatever word is helpful for you.
Mindful pauses — Insert these at specific times of day, such as when you wake up, or in specific circumstances, such as every time you’re approaching a door. Take this moment to set your intention for what’s about to happen and remind yourself to be as present as possible.
Mindful breathing — Get into a comfortable position where your breath won’t feel constricted, and set a timer if you need to. Begin to notice your breathing, taking note of how each inhalation and exhalation feels and affects your body. If (when) your mind starts to wander, take note and calmly come back to focusing on your breathing. When you’re finished, assess how this made you feel without judging yourself, as there is no right or wrong answer. his can take just a minute or as T long as you need it to. Mindfulness meditation is essentially a form of mindful breathing. typically practiced for a specific length of time in a quiet, distraction-free setting.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 41
RENEW
CBD WHAT TO ASK... ... AND WHEN TO WALK AWAY
I
n the rapidly evolving CBD market, the consumer may not always know what to look for or what questions to ask when purchasing CBD. There are some very reputable, high quality products and companies out there. Unfortunately, there are also the opposite — low-quality products and questionable practices. The following are some of the things you should look for and/or ask about
by Robin Riesberg-Couch, Owner, Your CBD Store prior to purchasing CBD from anyone:
1
Is the product third-party tested? The product you are purchasing should always have gone through vigorous testing by a third-party (outsourced) lab. This ensures that the products you are considering actually contain (or in some cases do not contain — such as THC) the ingredients and amount of CBD printed on the label.
2
Are the lab reports you are looking at updated/ current lab reports? Can they be accessed by scanning a QR code with your phone or are they available online? Lab reports should always be dated and should have been performed
42 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
on the batch of product you are actually considering for purchase. Some companies may have their products tested only once, and that report you are looking at could be months or even years old.
3
Where does the product come from — where are the farms? It is especially important to know where the farms are located. If they are outside of the U.S., those farms may or may not be fully compliant with our laws and regulations for harvesting CBD.
4
Who does the product processing? A harvest can be touched by many hands prior to becoming the product you see on the shelves. You want to know how it went from being a
plant to being the product you are about to purchase. Again — is the entire process being done in the U.S.?
5
How Is the product processed? There are several different ways to process CBD. It is best to do your research and decide which process is the one you prefer. CO2 (carbon dioxide) extraction is the most widely used and many say is the best method for extracting CBD. If a company or retailer cannot or just flat out will not answer any of these five basic questions, it is best to just walk away. Find yourself a company or retailer that is reputable, transparent and willing to freely give you this information.
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RENEW
What is Yoga? “Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is an art and science of healthy living.” — Dr. Ishwar V. Basavaraddi, director of Morarji Desai National Institute of Yoga, New Delhi
Y
oga, as it is most often practiced in the United States, focuses on the pairing of poses or “asanas” with breathing techniques or “pranayama.” The practice of these poses with controlled breathing is used to rinse out the body and build the physical strength and endurance required to spend long periods of time in meditation. When a session of yoga practice is complete, the ideal mind/ body harmony has been reached to facilitate deep, relaxing meditation. Besides training your mind away from distracting thoughts and toward living in the present, yoga practice yields a host of health benefits for the body — improved balance and flexibility, strengthened muscles, higher energy, better heart
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and circulatory health and protection from injury. Most yoga classes are built on a framework starting with a period of breathing exercises (pranayama), followed by a series of poses (asanas) and concluding with a moment of meditation (sometimes called dhyana). Pranayama functions as a warm-up period for your body and mind, and often is performed with the first gentle poses of the session as students prepare for the more controlled postures. Asanas can refer to an individual pose as well as the practice of yoga through maintaining various postures. Most poses included in yoga classes today focus on strength, flexibility and balance.
The most important poses for beginners to master include mountain pose for learning how to root yourself into your body and your body to the ground; downward dog to stretch your body and calm your mind; and plank, for balancing on your hands while using your whole body to support you, especially your core abdominal muscles. Classes usually conclude with a period of meditation which encourages students to reflect on their progression or simply focus on their inner sense of being.
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RENEW
Siberian Ginseng: AN HERB FOR RESTORATION by Dr. Katie Borchert, Naturopath, LAc
Studies have found adaptogens to increase physical and mental performance and stamina, act as anti-inflammatories, protect against radiation, reduce side effects of chemotherapeutic drugs and reduce infections.
T
he ginsengs are a fantastic group of adaptogenic herbs now expanding to include more plants not even true to the ginseng species. This tells me we associate the name ginseng with herbs that give a general boost to the body. This action is vague, but as we get to know the various ginseng plants better, we see they have their own specific and unique actions and indications. All the ginsengs are used as adaptogens, or healing herbs, for stress, fatigue and other conditions. Most of
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us know Korean ginseng (panax ginseng) the best, as the highly stimulating and tonifying medicinal. Adaptogens are often used when people need a boost in their vital qi (energy), such as all the ginseng herbs provide. They increase resistance to physical, chemical or biological stressors. Their effect is normalizing by counteracting any disturbances brought about by the stressors without changing normal functioning of the person. Studies have found adaptogens to increase physical and mental performance and stamina, act as anti-inflammatories, protect against radiation, reduce side effects of chemotherapeutic drugs and reduce infections. The stimulating effect is due to the general action of increasing carbohydrate metabolism, which increases energy production and protein and DNA synthesis. This can help normalize blood sugar, aid weight loss and create an anti-aging effect. One of my favorite adaptogens is Siberian ginseng because it has all these benefits and is still gentle enough for use by everyone.
Siberian ginseng (eleutherococcus senticosus) is a different genus all together from Korean ginseng. Comparatively it is less stimulating, acts quicker and has a more generalized effect on immunity. It is native to Russia, China, Korea and Japan and has been used extensively to increase length and quality of life, prevent infection and improve memory and appetite. Traditionally, it is known to be a gentle stimulant for the elderly and help push through developmental delays in children. Siberian ginseng can be taken internally in just about any form: powdered into a tea, tincture, capsules, fluid extract and solid extract. Traditionally, it is taken for a stretch of time and then discontinued for several weeks. Much like what is trying to be accomplished, even the herbal medicines need their rest periods to receive maximum benefit. Truly, nature provides answers if we notice and give honor to its gifts.
RENEW
Using Your Brain to Feel Less Pain by Whitney James, M.D.
A
ll humans have a set of nuclei in our brains called the amygdalae (plural for amygdala). The cortex, or outer surface of the brain — the surface with all the bumps and grooves — consists of four main lobes: the frontal cortex, the temporal cortex, the parietal cortex and the occipital cortex. The amygdalae sit at the tip of our temporal lobes just behind our temples, and these small groups of cells are responsible for our emotional responses to the external world. The amygdalae are an important center for the emotional dimension of pain and pain modulation. If you just found out you won the lottery and you stub your toe, no big deal. On the other hand, if you’re having a bad day, when you stub your toe, it really hurts. That is the amygdala at play. Most pain we feel starts in our legs, backs, arms and neck. That pain signal must travel up nerves to our spinal cord, where the signal must then be passed to a new nerve tract that carries the signal to our brain. Only when that signal arrives in our brain do we become aware of a sensation of pain. And almost immediately,
the amygdalae will jump in to influence how we feel about that pain. Researchers have shown that our frontal cortex (the area of our brain directly behind our forehead) can enhance or diminish the amygdala’s role in how we interpret incoming pain signals. When frontal cortex neurons release GABA, an inhibitory or quieting neurotransmitter, in the amygdalae we feel less pain. Conversely, when the frontal cortex neurons release glutamate, an excitatory neurotransmitter, in the amygdalae we feel more pain.
How do we feel less pain?
The first step is being aware of how we are feeling — sad, happy, anxious, depressed — when a pain signal first arises in our consciousness. The next step is breathing. When we take a deep breath, we activate our parasympathetic (or rest and digest) nervous system, and this in turn helps our frontal cortex release GABA onto the cells of our amygdalae. Finally, maintaining a positive emotional state will keep the GABA levels in your amygdalae high. The end result: less pain.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 47
8
RENEW
Limbs of Yoga
1
Yama — Restraints, moral disciplines or vows about how we live in the world around us. The five yamas are ahimsa (nonviolence), satya (truthfulness), asteya (not stealing or wanting to possess), brahmacharya (using energy to move toward the divine), and aparigraha (nongreed or nonattachment).
2
Niyama — Positive duties or observances for ourselves and the outside world: saucha (cleanliness), santosha (contentment), tapas (discipline), svadhyaya (self-study and study of spiritual texts), and isvarapranidaha (surrender to a higher power).
3
Asana — Posture taken while meditating, but not necessarily one of the standing poses you assume for yoga class. Many texts say the most important asana of all is one that can be assumed in a seated position motionlessly, so your attention isn’t pulled by any aches or stretches.
48 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
4
Pranayama — Controlled breathing techniques that can be both calming and stimulating. When synchronized with movement, yoga becomes a moving meditation.
The world of yoga can be huge just in the course of a 90-minute class, but that class is also part of a tradition practiced throughout the world that grew out of the great sage Pantanjali’s Yoga Sutras, written about 2,000 years ago. This includes the “Eight Limbs of Yoga,” outlining a comprehensive path to achieving complete liberation from one’s thoughts or fears and wholeness with the universe.
8
Samadhi — Bliss or enlightenment, the ultimate goal of many yogis. This is union with the whole and oneness with the universe. Most teachers maintain this is difficult or impossible to describe with words.
7
Dhyana — Meditative absorption, a deep state arising from limbs 5 and 6. All the senses are quiet and thoughts are directed to its resting place, the center of the being.
5
Pratyahara — Inner peace, a state of silence and withdrawal from the five senses so you can be in tune with your inner self. This is the first step of the meditation process.
6
Dharana — The second step of meditation, it’s a state of sustained concentration on your inner thoughts without disturbance from outer or inner stimuli, including thoughts or sensations.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 49
RENEW
Why
Strengthen your immune system and have soft glowing skin
I RECOMMEND
Dry Brushing
by Lori Durr, Owner, Sundara Sanctuary
D
ry brushing is a natural health practice that involves brushing over dry skin, followed by a shower, bath, or sauna. This process was popularized by Dr. Paavo Airola of Finland and is still popular in Europe because the health benefits are so extensive. It can improve blood circulation, lymphatic drainage, release toxins, exfoliate dead skin, reduce ingrown hairs, and lead to many other health benefits. Our skin is the longest organ, stretching from the top of our head to the tip of our toes, and up to one-third of all the blood circulation in our body goes to the skin. Our skin is also responsible for eliminating most of the toxins inside of our bodies. Toxins are part of our everyday lives; from the air we breathe, to the food we eat, and the water we drink. Other organs in the body also release toxins as byproducts of their metabolism. It is the lymphatic system’s job to wash away these toxins. The lymphatic system is part of your immune system, and when you have a daily practice of dry brushing, you improve blood circulation, which helps the lymphatic system become more efficient and expel toxins more quickly.
As you build a personal daily dry brushing routine, the blood flow to and from the skin is enhanced. Over time this will strengthen the skin, giving it a natural slow and smoother look and feel. The energizing benefits of dry brushing can be felt for days after starting the process and can also tighten the skin and reduce the appearance of cellulite. The nice thing about dry brushing is you do not need much to get started, just a good quality brush. There are many health benefits to building a daily dry brushing routine, from building your immune system, stimulating your lymphatic system, and improving the appearance of your skin. See graphic for proper dry brushing techniques.
Front
Back
GENERAL RULES
FOR DRY BRUSHING THE SKIN: use a plant bristle dry * Always brush — these are made from plant sources like jute, sisal, tampico, coconut fibers or cactus fibers. Choose a bristle strength to suit your skin — brushes come in soft, medium or firm. Perform on dry skin only. Start on lower extremities working upward in one motion.
* * *
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brush strokes seven * Repeat times per area of the body. pressure for your comfort. * Adjust Follow brushing with either * a shower, bath or sauna. from the left to the * Work right side of the body. nourish your skin after the * Always shower/sauna with an organic, nontoxic body butter or oil.
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51
Shop 10
Here are 10 of Arizona’s most nutritious autumnal crops; you can learn about more from the Arizona Farm Bureau’s website www.fillyourplate.org
HEALTHY FALL
CHOICES
1
Apples — Rich in fiber and vitamin C, apples can guard against blood vessel and heart damage, and their antioxidants may slow growth of cancer cells.
When you buy fruits and vegetables in season, they’re more likely to be locally sourced and picked at the peak of their deliciousness. Studies have also shown they’re more likely to retain all of their nutrients if allowed to ripen naturally on their plant of origin.
2
Arugula — This superfood is high in fiber, antioxidants, vitamins B and K, calcium and folate, reducing inflammation and protecting the aging brain.
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4
Carrots — They improve vision as well as regulate your weight and blood pressure and boost your immunity. Rich in vitamins A, B and K and anti-inflammatory nutrients.
5
Dates — High in the antioxidant polyphenol, dates balance their natural sugar content with lots of fiber and potassium. In moderation, they’re a great sub for empty-calorie sweets.
3
Beets — These are packed with essential vitamins, minerals and plant compounds. They contain nitrates that lower blood pressure and improve athletic performance and may reduce inflammation.
6
Green beans — A nutritional powerhouse, these contain vitamins A, B and K, plenty of fiber and other potent compounds, some known to have anti-carcinogenic traits.
NOURISH
7
Pears — They’re an excellent source of fiber, antioxidants and important minerals including copper and vitamins C and K. They also have a low glycemic index.
8
Pumpkins — These are low-calorie and go through the roof in potassium, vitamin A and fiber content. They help regulate blood pressure and sugar and keep you energized.
9
Spinach — A versatile ingredient in the kitchen, spinach is very low in calories but manages to pack in nutrients that strengthen bones, teeth, hair and hearts.
10
Zucchini — Its list of nutrients is almost as long as the typical ‘zuke. They aid in digestion, protect the heart and may aid in blood sugar regulation.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 5 3
Photo courtesy: Watters Garden Center
NOURISH
Eat
This is the year of the fruit tree. Peaches warmed by the afternoon sun plucked fresh from the tree melt in your mouth. Plum, apricot, cherry and nectarine are also enjoyed with the apple and pear harvest soon to follow.
Healthy Fruit from your Yard by Ken Lain, the Mountain Gardener, Watters Garden Center Here is my list of Prescott’s 10 best local fruits: Granny Smith Apples are grown primarily as a dessert and cooking apple. Still, my mouth waters thinking about an apple picked fresh and eaten under the shade of this landscape beauty. This late-blooming variety consistently fruits in local gardens. Also consider Honeycrisp, Yellow Delicious, and Gala apples. Gleason Elberta Peach is the world’s most famous because of its abundant flavor and attractive color. This tree produces huge peaches of the highest quality. Redhaven, Ranger, and Rio Oso Gem are excellent peaches.
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Moorpark Apricot is the best red apricot with a rich, luscious flavor. This large, firm apricot is a local favorite for eating out-of-hand. Also consider Harcot, Chinese and Tilton apricots. Stella Cherry is very cold-hardy. Its dense clusters of fruit resemble Bing varieties, but I find them to be sweeter. Other sweet cherry trees to consider are Bing, Van and Utah Giant cherries. Pear, nectarine, plums, almonds and walnuts also produce well in the mountains of Arizona. Grapes produce surprisingly well here. The fruits can be a tad smaller than their California cousins, but they are sweeter than other
grapes tasted. The most substantial seedless producers are the Flame and Thompson varieties, but don’t dismiss the vineyard wine grapes. Bountiful Blueberry plants are hardy in the ground but produce the best fruits when this showy shrub is grown in containers. They make exciting additions to full-sun areas just off a patio. For a touch of a genuinely Arizona crop: Manzanita blossoms produce dark fruits of a melt-in-your-mouth quality. Other native fruits are Mahonia and Currants. You can see which fruiting trees are in stock at: www.top10fruittrees.com
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NOURISH
Kickstart
Your Keto
Here are some tips for getting onto the road to ketosis: check with your * First, health-care provider
S
o you have family and friends who’ve gotten great results from following the keto diet, and you’re thinking you should give it a try. They’ve hit the goal of achieving ketosis, a state where a glucose-deprived body turns to burning fat instead, leading to weight loss, higher energy and other benefits.
GOAL:
KEEP YOUR CARBS LESS THAN
10%
about any conditions you have that might put you at more risk for complications from the ketogenic diet, including kidney damage, heart disease, diabetes, pregnancy or nursing and gallbladder removal. you’re comfortable * Once that it’s a safe choice for you, you’ll have to prepare your kitchen and pantry for what’s probably going to be a radical departure from what you’re accustomed to eating, unless you’re already following a lowcarb diet. A typical keto diet has about 70% of its calories from healthy fats, 20% from protein and 10% or fewer from carbs — usually around 20g net carbs daily. planning your meals. * Start Particularly when you’re starting out it’s important to make sure your carbs are as low as you think they are. Eliminating or
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reducing carb-based foods including grains, sugary food, beans and legumes, most fruit, root vegetables including potatoes and carrots, unhealthy processed fats and especially trans fats, and alcohol are critical. staple foods for a * Good keto diet include meat, fatty fish, eggs, butter and cream, avocados, nuts and seeds, healthy oils including olive, avocado and coconut, and nonstarchy vegetables including salad greens, broccoli, cauliflower, celery, peppers and onions.
There are so many keto meal plans out there now for you to choose from, so find the one the one that will be the easiest to fit into your lifestyle. Make sure it follows the guidelines for a successful diet — you can’t overdo it on the protein, either. And know there’ll be an adjustment period of about two weeks — commonly known as the “keto flu”— but many dieters have reaped great benefits after clearing that hurdle.
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STRAIGHT!
Heart
FRIENDLY
HERBS
Bring out healthy flavor
Made from the leafy green portions of plants, herbs bring a cleaner, more subtle taste to your food than many spices and present no health concerns from the concentrations used in recipes.
Basil — Besides pizza, pesto and salads, it’s great on cauliflower, tomatoes, lamb, veal, poultry and eggs, to name a few options.
Cilantro — A staple in both Mexican and Vietnamese cuisine, the pungent flavor shines when paired with milder meats like chicken.
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Dill — A fresh-tasting add-on for seafood, salads, sauces, vegetables and vinegar. It also brightens up eggs and potatoes. It’s particularly useful for soups, especially those served cold.
Mint — Most often used in sweet-tasting dishes for the U.S., it’s prevalent in Asian cooking and great mixed into Greek yogurt, in a salad or its dressing or added to plain or sparkling water.
Oregano — Associated with joy and happiness in ancient Greek and Roman times, this herb works great in fresh or dried form on lamb, veal, broccoli, eggs, green beans, tomatoes and, of course, pizza.
Parsley — A terrific source of vitamin C, parsley is mixed into soups and sauces, accents the traditional Mediterranean dish tabbouleh (along with mint), and can be a garnish for salads, grilled veggies and fish.
Rosemary — This bold herb is perfect for poultry, steak, pork, fish, grains, mushrooms, vegetables and salads. Full sprigs are roasted with meats and vegetables, too.
NOURISH
Sage — Used with discretion – this herb knows how to take over a dish – sage enhances stuffing, poultry, meat, fish, salads, soups or stews; in short, just about everything.
Thyme — This sturdy, aromatic leaf pairs well with beef, fish, poultry, broccoli, chowders, soups and stews, sauces and even salad dressing.
Fresh herbs aren’t processed, so they could have a nutritional advantage over their dried counterparts. Some lose much of their flavor to the drying process, including basil, parsley and mint, and are their best selves when fresh. Growing your own herbs is the most economical way to get them fresh. Perennial herbs that grow well in Greater Prescott’s mountain climate include thyme, mint, sage and lavender. Dried herbs from the grocery store are more affordable and less perishable, lasting about a year. Flavor is more concentrated in these, so the rule of thumb is to use about one-third the amount of fresh herbs recommended in a recipe.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 5 9
NOURISH HEALTHY
Recipes KETO
Lemon-Garlic Chicken & Green Bean Skillet If you want to introduce your family to the keto diet with a minimum amount of fuss, try this unassuming but delicious chicken dish. You’ll win them over in no time!
3-6
Skinless, boneless chicken thighs
1 lb
Green beans, trimmed
3 tbs
Butter, divided
4
Garlic cloves, minced
1 tsp
Paprika
1 tsp
Onion powder
¼ tsp
Salt
¼ tsp
Fresh cracked black pepper
½
Lemon juiced + lemon slices, for garnish
½ cup
Chicken stock
1 tbs
Hot sauce
¼ tsp
Crushed red chili pepper flakes (optional)
½ cup
Fresh chopped parsley
1
Mix onion powder, paprika, salt and pepper. Sprinkle chicken thighs generously with the spices. Set aside while you prepare green beans. Place green beans in a microwave-safe dish with 1/2 cup water. Microwave for 8-10 minutes until almost done but still crisp. Melt 2 tablespoons butter in a large skillet over medium-low heat. Arrange the seasoned chicken in one layer in the skillet. Cook for 5-6 minutes then flip and cook another 5-6 minutes until cooked through and a cooking thermometer displays 165°F. Lower heat if chicken starts to brown too quickly. Adjust
2 3
Serves 3 | Prep Time 30 min Inspired by Eatwell101
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timing depending on the thickness. Transfer chicken to a plate and set aside. Lower heat under skillet and melt the remaining butter. Add parsley, garlic, hot sauce, red crushed chili pepper flakes and precooked green beans. Cook for 4-5 minutes stirring regularly until cooked to preference. Add lemon juice and chicken stock and simmer for a couple of minutes until slightly thickened. Put cooked chicken thighs back in the pan and reheat quickly. Add pepper to taste and garnish with crushed chili pepper, fresh parsley and a slice of lemon if desired, and serve immediately.
4
5
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61
NOURISH
Getting in gear with your paleo roots doesn’t mean losing the flavor our cultures have given to us in the thousands of years since.
PALEO
Fried Cauliflower Rice with Shrimp Fried rice has been a favorite across the globe since its origins during China’s Sui Dynasty about 1,500 years ago, and this version uses cauliflower to reproduce this iconic dish with shrimp and plenty of vegetables. Other proteins work just as well but will likely add to cooking time.
1 lb
Medium-large raw shrimp, peeled and deveined
1 tsp
Tapioca flour or arrowroot (optional)
Sea salt to taste
2 tbs
Avocado oil or ghee divided
3
Eggs, whisked
1½ cups
Carrot, diced
1 bunch
Scallions white and green parts, separated, thinly sliced
2 tsp
Fresh ginger (1-inch chunk), peeled and minced
3 cloves
Garlic, minced
12 oz
Cauliflower rice, fresh or frozen. If frozen, thaw first.
¼ cup
Coconut aminos (this is a paleofriendly equivalent of soy sauce)
1 tbs
Pure sesame oil
Sea salt and black pepper to taste
6 2 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
1
Toss the shrimp, salt and pepper and (optional) tapioca or arrowroot. Heat a large skillet over mediumhigh heat. Once hot, add 1 tablespoon avocado oil or ghee. Arrange shrimp in a single layer and cook 1-2 minutes per side just until opaque. Remove and turn the heat to medium. Add whisked eggs and cook until set, breaking them up with spatula. Set them aside with the shrimp. Add remaining oil or ghee to the skillet and heat to medium high. Add the diced carrots and cook, stirring 3-4 minutes or until tender. Then
2 3
add in the white portion of the scallions, ginger and garlic and stir to combine. Cook another minute until fragrant. Add in the cauliflower rice, coconut aminos and sesame oil; stir to combine. Cook about 2-3 minutes to soften the cauliflower rice. Add in the shrimp and eggs and stir and cook 30-60 seconds to heat through, then remove from heat. Garnish with the green portions of the scallions and additional coconut aminos or salt and pepper to taste. Serve immediately. Leftovers can be kept in a sealed container in the refrigerator for up to four days.
4
Serves 4 | Prep Time 15 min Inspired by PaleoRunningMomma.com
NOURISH
Don’t sacrifice healthy eating for lack of time. This quick and healthy recipe is ready in minutes using simple, whole ingredients.
QUICK
Cool Summer Salad by Bailey Zygutis, Nutritionist, Vitruvian Fitness
We’ve still got a little bit of summer left in Prescott, so here’s a light, low-carb salad from delicious, nutritious ingredients to keep you refreshed and energized!
1
Mini cucumber
1½ cups
Baby spinach
1 can
Tuna (in water, strained)
2 tbs
Dijon mustard
1 tbs
Capers
1 tbs
Olive oil
1 tbs
Balsamic vinegar
Pink salt to taste
Black pepper to taste
1 2 3
Drain tuna, mix in mustard and capers. Chop spinach and add to bowl. Slice cucumber into 1/4-inch thick slices and add to bowl.
4 5
Top with tuna mixture. Drizzle olive oil and balsamic vinegar, add salt and pepper to taste, and enjoy!
Serves 1 | Prep Time 10 min More info: www.thevitruvianway.com
Food for Thought Spinach is high in folate, also known as B9, a powerful nutrient responsible for many bodily functions, including cell growth and DNA repair. Folate is especially important for pregnant women, as it plays a critical role in fetal development.
o: ot Ph B
ai le yZ yg ut is
Other veggies high in folate include dark kale, collard greens and asparagus.
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 6 3
NOURISH
Gluten-free dishes are as easy to find and prepare as other dishes, and reducing or eliminating gluten in your diet can lead to weight loss, increased energy and help you avoid other unhealthy foods.
GLUTEN-FREE
Sweet-Potato Crust Quiche with Curly Kale This simple-to-assemble gluten-free quiche keeps all the richness of the traditional dish and adds an appealing sweetness to the crust that will have your eager audience asking for another slice!
5 tbs
Extra-virgin olive oil, divided, plus more for pan
1½ lbs
Sweet potatoes (about 4 small), peeled, cut into ½-inch or smaller pieces
Kosher salt to taste
1
Large onion, thinly sliced
1
Small bunch curly kale, stems removed, torn into bite-size pieces
12
Large eggs
4 oz
Sharp cheddar, grated (about 1 cup)
1 cup
Whole-milk Greek yogurt
Freshly ground black pepper to taste
Special equipment: 9-inch
Springform pan
1
Heat 2 tablespoons oil in large skillet over medium heat. Add potatoes, salt them and cook 10-12 minutes — tossing occasionally until browned around the edges and just slightly undercooked. Transfer to springform pan and let cool. Coat sides of springform pan lightly with oil. Flatten potatoes a little with the back of a spoon, packing into the seam where the two parts of the pan meet. Preheat oven to 300˚. Heat remaining 3 tablespoons oil in skillet over medium heat. Cook onion, tossing occasionally, until softened; 8–10 minutes. Add kale a
2 3
Serves 8 | Prep Time 1hr 45 min Inspired by BonAppetit.com
6 4 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
handful at a time and cook, stirring until softened but not limp; 5–6 minutes. Season with salt. Let cool slightly. Whisk eggs, cheese and yogurt together, season with salt and pepper. Set springform pan on a parchment or foil-lined rimmed baking sheet. Cover potatoes with half the kale and onions, then add in egg mixture. Gently press remaining kale and onions into surface of egg mixture. Bake until edges have puffed up slightly and top is set with no liquid egg remaining; 55–75 minutes. Let cool before slicing.
4
5
NOURISH VEGAN
1½ cups
Cubed butternut squash
Butternut Squash-Stuffed Shells
Extra-virgin olive oil, for drizzling
16
Jumbo pasta shells
This autumnal creation brings a heavy dollop of comfort with its cashew-based “ricotta” cream. To get this creaminess it can be helpful to soak the cashews for a few hours or overnight before putting them in your blender, though this isn’t necessary with a Vitamix or similar appliance. This main dish is perfect for vegans, the vegancurious and carnivores alike.
Cashew cream: 1½ cups
Raw cashews
1 cup
Fresh water
1 clove
Garlic
3½ tbs
Fresh lemon juice
½ tsp
Sea salt
Freshly ground pepper to taste
Filling: 4 cups
Fresh baby spinach
1 cup
Crumbled firm tofu
1 tsp
Dried oregano
½ tsp
Lemon zest
pinch
Red pepper flakes
1 cup
Cashew cream, from the recipe below
Sea salt and freshly ground pepper
1
Preheat oven to 350°. Toss the butternut squash with a drizzle of olive oil and a few generous pinches of salt and pepper. Roast on a baking sheet lined with parchment paper until golden brown; 2025 minutes. Make the cashew cream: Blend drained raw cashews, fresh water, garlic, lemon juice, 1/2 teaspoon salt and pepper. Make the filling: In medium skillet, drizzle a little olive oil over medium heat. Add the spinach in handfuls along with a pinch of salt and sauté until wilted. Remove from heat and let cool slightly. Squeeze excess liquid and chop. Combine the spinach with crumbled tofu, oregano, lemon zest, red pepper flakes, at least 1/4
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teaspoon salt, freshly ground black pepper and 1 cup of cashew cream. Season to taste, adding more salt and pepper as desired. Bring large pot of salted water to a boil. Add shells and cook according to the package directions until al dente. Drain. Spread ¼ cup of the remaining cashew cream onto the bottom of an 11x7inch baking dish. Fill each cooked shell with filling and a few cubes of butternut squash and place into the baking dish. Drizzle a little more olive oil over the shells, cover with foil, and bake for 15 minutes or until heated through. Remove from the oven and serve with the remaining cashew cream.
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Serves 4 | Prep Time 20 min Inspired by LoveandLemons.com
PRESCOTT HEALTHY LIVING | SEPTEMBER 2020 6 5
NOURISH
In every issue we’ll share a healthy dish that’s bound to charm anyone who sits at your table for being as good for the taste buds as it is for the body!
FAMILY FRIENDLY
Pistachio-Crusted Salmon with Cauliflower This single-pan roasted salmon dish is quick enough for a weeknight dinner to please everyone at the table, with a lemony pistachio crust. It’s low-cal, low-carb, gluten-free and soy‑ free, so a healthy choice for just about everyone.
8 cups
Cauliflower florets with 2-inch stalks attached
2 cloves
Garlic, sliced
3 tbs
Extra-virgin olive oil, divided
¾ tsp
Salt, divided
½ tsp
Ground pepper, divided
½ cup
Salted pistachios, coarsely chopped
2 tbs
Chopped fresh chives
Zest of 1
Medium lemon, plus wedges for serving
4 tsp
Mayonnaise
1¼ lbs
Salmon fillet, cut into 4 portions
1 2
Preheat oven to 425°. Spray cooking spray over large rimmed baking sheet. Combine cauliflower, garlic, 2 tablespoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper on the prepared baking sheet. Roast 5 minutes. Meanwhile, combine pistachios, chives, lemon zest, the remaining oil and 1/4 teaspoon each salt and pepper. Spread 1 teaspoon
3
Serves 4 | Prep Time 30 min Inspired by EatingWell.com
TIP: SUBSTITUTION Substitute broccoli for the cauliflower to slightly increase calorie content while boosting calcium and especially vitamin K, which is important for blood clotting and bone health.
6 6 PRESCOTT HEALTHY LIVING | SEPTEMBER 2020
mayonnaise over each salmon portion and top with the pistachio mixture. Push cauliflower to one side of the baking sheet and place the salmon in the remaining space. Roast until the salmon is opaque in the center and the cauliflower is just tender, 8-15 minutes depending on thickness. Serve with lemon wedges, if desired.
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