Scottsdale Health January 2019

01/19

allyouneedforhappiness.com

Ashley Wiens The basketball playerturned-bodybuilder talks taking center stage and helping others reach their health goals

5 WAYS TO SIMPLIFY YOUR LIFE

DETOXING DECODED Get the lowdown before beginning

NEW YEAR, NEW GEAR Resolution-ready fitness finds

RICHMAN MEDIA GROUP

SCOTTSDALE’S SEXUAL HEALTH EXPERT for Men & Women Bladder/Vaginal-Rejuvenation Treatment Viveve uses radiofrequency heat, causing the muscles in the vaginal wall to contract, thus tightening the vagina and restoring its elasticity.

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Finally a painless non-invasive vaginal rejuvenation treatment that works!

Femilift is a minimally invasive FDA cleared, in-office, 15 minute pain-free laser treatment that rejuvenates and tightens, improving vaginal laxity and urinary incontinence. A rejuvenated lining also promotes lubrication and blood flow, resulting in improved sexual stimulation.

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CALL NOW FOR A COMPLIMENTARY CONSULTATION Russell Bartels M.D. BOARD CERTIFIED

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content / January 2019

46

10 e d note

Ashley Wiens

16 health

Meet the basketball playerturned bodybuilder talking over the fitness world

Lying to your doctor, reinforcing resolutions, heart disease prevention, sleep and anger, sun power, life expectancy stats, and the e-cigarette epidemic

20 list

Egg-cellent facts

22 splurge Levo G2 Deluxe Tablet Stand

24 cook

Breakfast bites

26 food Eat to reset

28 weight loss News to know

50

Helen Fritsch

The fitness guru talks her new podcast, Age is Irrelevant

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“WHEN IT COMES TO TRANSFORMING SMILES, I ONLY TRUST DR. B.” CALL TODAY TO SCHEDULE YOUR APPOINTMENT 480.860.0092 OR VISIT US ONLINE AT STUDIOBSMILES.COM FOR A VIRTUAL CONSULT

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content / January 2019

32 36

30 solo scottsdale Meet Warren

32 muscle

Strength in numbers

34 balance

Five ways to simplify your life

36 nutrition Detoxing decoded

38 scottsdale soul Press Coffee’s Day of Giving, a roasted half chicken recipe, and tips to begin a plastic-free life

40 life

01/19

Smartbeat baby monitor, Desert Mountain Club’s new trail system, a fitness memoir, Mountain Shadows’ astrology series, and Arizona health rankings

allyouneedforhappiness.com

Ashley Wiens The Basketball playerturned-bodybuilder talks taking center stage and helping others reach their health goals

38

5 WAYS TO SIMPLIFY YOUR LIFE

DETOXING DECODED Get the lowdown before beginning

NEW YEAR, NEW GEAR Resolution-ready fitness finds

RICHMAN MEDIA GROUP

ON THE COVER: Ashley Wiens, photo

by James Patrick, www.jamespatrick.com.

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content / January 2019

45

52

42 toys, tech & gear New year, new gear

44 crazy 8s Feeling nosy?

45 funnies

Get ready to work those abs

52 relating Strengthen your relationship

54 beauty

Men’s hair trends

57 event

Driving Out Domestic Violence

58 doctor’s orders

Epilepsy explained

58

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Be Healthy, Feel Healthy, Look Healthy.

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ed note / January 2019

MICHAEL FITZMAURICE, MD Founder of the Fitzmaurice Hand Institute Double Board Certified Hand Surgeon

When you've suffered a hand or wrist injury or need immediate care for persistent joint or nerve pain in your hands, wrists, or forearms, Hand & Wrist Urgent Care in Scottsdale is a quick and cost-efficient alternative to the emergency room.

We provide fast diagnosis and specialized treatment for injuries to the fingers, hands, and wrists by one of the top hand surgeons in the country – Dr. Michael Fitzmaurice. Our patients are evaluated as soon as possible and may receive on-site x-rays or ultrasound for an effective diagnosis and treatment plan. If necessary, minimally invasive surgery can be performed within the same day to ensure the best possible outcome.

At our center, we treat a wide range of hand and wrist injuries, including (but not limited to) the following: • • • •

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

Skip the stress, excessive wait times, and costly appointments at a hospital emergency room. Get the urgent care you need for the fastest recovery possible at Hand & Wrist Urgent Care!

BioMed

REJUVENATION center for anti-aging & regenerative medicine

480.771.1498 8841 E Bell Rd. #102 Scottsdale, AZ 85260

UrgentHand.com

New year, new you. This is a popular term when January rolls around, but it’s not so easy to put into action. It’s difficult to change 100 percent of your ways overnight, so take some small steps to make sure those resolutions don’t fall by the wayside come February.

Going on a diet or trying a detox may come to mind for many people looking to shed those holiday pounds, but it’s best to educate yourself before making any drastic moves. Flip to page 36 to get the lowdown on detoxing before you begin. Maybe you want to just add some detoxifying foods into your diet. Page 26 highlights dishes from Scottsdale restaurants that do just that. It’s true, you can dine out while on a diet.

Working out is another topic that comes up when the new year comes around. Maybe you never work out or are trying to amplify the volume or intensity. Page 32 demonstrates a strengthening routine and talks about adding one very important thing to help you stick to it: an accountability partner. On page 42, you’ll find fitness gear to help you get started.

Our cover feature Ashley Wiens knows a thing or two about working out and nutrition. The former college basketball player and coach is now dominating the world of bodybuilding. She talks about her journey from the court to the stage and what she suggests in terms of resolutions for the new year on page 46.

It’s easy to get caught up in the physical aspect of New Year’s resolutions, so don’t forget to work from within. Page 34 shares five ways to simplify your life and page 52 gives helpful tips on growing your relationship. Good luck on your goals!

Best, Gabby Leighton Editor-in-Chief gabby@richmanmediagroup.com Find our magazine on Facebook!

Fitzmaurice

HAND INSTITUTE MI C H A E L F I T Z MAU RI C E , MD Founder of the Fitzmaurice Hand Institute Double Board Certified Hand Surgeon

Dr. Fitzmaurice’s advanced regenerative medicine techniques provide natural and long-lasting relief from hand and wrist conditions.

Dr. Fitzmaurice’s advanced regenerative medicine techniques, including platelet-rich plasma (PRP), stem cells, and hyaluronic acid, provide natural and long-lasting relief from carpal tunnel, trigger finger, tennis elbow and thumb arthritis among many other hand and wrist conditions.

His passion for customized patient care and innovative techniques have redefined his specialty and made him one of the most sought-after hand surgeons in the country.

Dr. Fitzmaurice is also a pioneer; he personally developed a line of nutritional supplements and patented surgical techniques to improve the safety and efficacy of hand surgery. When combined with regenerative medicine treatment, severe conditions that affect the hand can be alleviated and eliminated in the most effective ways possible for each patient.

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P U B L IS H E R Bill Richman V IC E P R E S ID E N T OF OP E R AT ION S Stacey Richman E D IT OR -IN -C H IE F Gabby Leighton C R E AT IV E D IR E C T OR Anthony Cox­ A D V E RT IS IN G A RT D IR E C T OR Lalo Reyes A D V E RT IS IN G C OOR D IN AT OR Stacey Richman

C ON T R IB U T IN G WR IT E R S Bruce Boyce, Patrick Butler, Bella Hibbs, Mandy Holmes, Jess Hutchens, Elizabeth Liberatore, Brittany Maroney, Sarah Merkle, James Patrick, Kelly Potts, Joseph Sirven, Taylor Stone

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11/5/14 11:57 AM

SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.

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news

/ complied by Kelly Potts

A WALK A DAY COULD KEEP A HEART ATTACK AT BAY.

Liar, Liar Have you ever bent the truth to your physician? Are you 100 percent truthful when it comes to how often you exercise, or how many alcoholic drinks you consume per week?

If the answer is no, you’re not alone. A new survey shows that 60 to 80 percent of people surveyed have not been completely honest with their doctors about information that could be relevant to their health – which includes not speaking up when a patient disagrees with a treatment route. The reason for the lies?

According to the survey, most do it to avoid being judged, and don’t want to be lectured about how bad certain behaviors are. More than half were simply too embarrassed to tell the truth. At the end of the day, being honest only helps your doctor treat you more effectively.

Reinforcing Resolutions We’ve all made resoltions. We all have great intentions on keeping them. And, most of us eventually break them. The National Institute of Health says you’re more likely to stick to a change in your routine, i.e. that new resolution, by taking one small step at a time. Break down your resolutions into these three bite-sized goals:

Source: www. sciencedaily.com.

1. Keep your health top of mind.

Integrate health and fitness into your everyday life with little, manageable, changes. Once an hour, take a walk around your house.

Put a pair of gym shoes by the door to remind you to get to the gym. Place

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healthy snacks at the front of your fridge.

2. Speaking of food – drink more water.

When you are craving something unhealthy, drink a glass of water.

If you are a nighttime snacker, brush your teeth early, so you signal you are done eating.

3. Stay positive.

Repeat positive affirmations to yourself or leave notes on your bathroom mirror. Whatever makes you feel like you can tackle the world – keep it up.

Source: www.cnn. com.

Prevention is Key A walk a day could keep a heart attack at bay. New research published in the European Heart Journal suggests that even people with no signs of cardiovascular disease should exercise to prevent a heart attack. Heart disease remains the leading cause of death among men and women in the United States, responsible for the deaths of around 610,000 people each year. Even if someone has no signs of cardiovascular problems, low cardiorespiratory fitness may predict future heart disease. For this reason, healthy individuals should exercise regularly to keep heart disease a thing of the past.

Source: www. medicalnewstoday.com.

STEM CELL TREATMENT FOR DIABETIC NEUROPATHY

Dr. Richard Jacoby, DPM of Extremity Health Center THE DOCTORS AND staff at Extremity Health Centers offer a combined 40+ years of experience in podiatric medicine to residents who live in and around the Phoenix and Scottsdale area. Under the medical direction of podiatrist Richard P. Jacoby, DPM, the practice provides diagnosis and treatment for stubborn, chronic foot and ankle pain and comprehensive and successful treatment of diabetic neuropathy.

After graduating from college, Dr. Jacoby attended Villanova University before receiving his doctorate of podiatric medicine at the Pennsylvania College of Podiatric Medicine. He has participated in and taught thousands of hours of Continuing Medical Education over the past few decades. Additionally, he is a past president of the Arizona Podiatry Association and the Association of Extremity Nerve Surgeons and co-authored the book “Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage, and Reclaim Good Health,” correlating a relationship between sugar and inflammation.

Extremity Health Center offers a variety of on-site extremity diagnosis and medical services, including surgery that are available for a wide range of issues, including foot and heel pain, bunions, ankle fractures and sprains, varicose veins, foot and ankle arthritis, diabetic foot, plantar fasciitis, toenail fungus and peripheral neuropathy and neuroma.

Dr. Jacoby’s specialty is working with diabetic patients and he has a proven formula to resolve diabetic neuropathy.

“What I’ve found is that the progression of most neuropathies is aggressive, insidious and invasive throughout the body.”

“Stem cells from umbilical cord blood are the best product out there today, especially for neuropathy,” says Dr.

EXTREMITY HEALTH CENTER UNIQUE MEDICAL SOLUTIONS

Jacoby of the most effect treatment he uses. “ Stem cells are miraculous in that they actively seek out inflammatory tissues and repair and restore tissue, tendon, tissue, bone, nerve or muscle. Stem cells also work in the repair of foot and ankle fractures and Achilles tendonitis.

“Stem cells are the biggest paradigm shift in medicine since the germ theory and it’s absolutely true,” Dr. Jacoby explains of stem cell use in diabetic neuropathy. “Patients will get off their medicine, and in most cases will avoid surgery.”

Dr. Jacoby uses the Dellon procedure for decompressing peripheral neuropathy. He has utilized the surgical procedure successfully on thousands of patients and none of them have needed a subsequent amputation. He says, “Dr. Dellon perfected the Dellon technique and did the research back in the 80s. I adopted his technique and trained with him 20 years ago.”

There have been 100,000 amputations annually due to diabetic neuropathy since the implementation of the Dellon procedure and Dr. Jacoby says that adds up to two million avoidable amputations. “It’s a national disgrace,” he says. It is his belief that the FDA pushes medications that don’t work, which in turn, create situations where amputations are done.

The Dellon procedure utilizing stem cells could save thousands of people from avoidable amputations.

“Stem cells are the fountain of youth and I’ve used them myself for a severe herniated disc,” finishes Dr. Jacoby. “I was back playing tennis in three days and haven’t needed another injection since.”

TO LEARN MORE ABOUT EXTREMITY HEALTH CENTER, CALL 480.300.5022.

7301 East 2nd Street, Suite 200 | Scottsdale, AZ. 85251 | www.extremityhealthcenters.com

news

Angry Side of the Bed

Its not just you … lack of sleep can make anyone angry – and tired.

Researchers have found that not getting enough quality sleep can make it more difficult to do simple tasks and can lead to frustration and being angry.

Sleep loss and lack of quality sleep have long been connected with a variety of physical, mental and emotional deficiencies. However, this particular study, published in the Journal of Experimental Psychology: General, showed that losing two to four hours of sleep a night starts to take a toll on you, even after just two nights. This study is among the first to link sleep loss to an increase in anger.

Sun Power

Looking to clear the air of harmful bacteria? Open the blinds!

New research shows that sunlight kills potentially harmful bacteria and improves air quality in indoor environments.

Sunshine has long been doctor’s orders for some physical and mental ailments. Sunlight can also help your body produce vitamin D and help keep circadian rhythms in natural order.

Vitamin D is important for bone, brain and heart health. So open the blinds, and let the sun wash over you.

Source: www.healthline.com.

Source: www. healthline.com.

A SINGLE JUUL CARTRIDGE CONTAINS AS MUCH NICOTINE AS A PACK OF 20 TOBACCO CIGARETTES

The E-cig Epidemic In an advisory issued last month, U.S. Surgeon General Jerome Adams declared e-cigarette use among teenagers an epidemic.

His advisory was prompted by recent statistics on vaping among youth, which found e-cigarette use among high school students has increased dramatically in the past year. Though Juul electronic cigarette has taken steps to prevent young people from using them, federal officials singled out the company for fueling the epidemic as they are the most popular electronic cigarettes among young people.

Source for all: www.npr.org.

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U.S. Life Expectancy Drops Not all news is good news. For the second time in three years, the U.S. life expectancy rate has dropped.

New data released by the Centers of Disease Control and Prevention (CDC) shows that life expectancy fell to 78.6 years old in 2017, a one-tenth of a drop from the year prior. This is attributed to the decline in life expectancy to an annual increase in suicides as well as an increase in drugrelated deaths from opioids and other drugs. Pneumonia, influenza and diabetes also played a role in the decrease in life expectancy.

Source: www. npr.org.

HEADQUARTERS! The CoolSculpting procedure is the world’s #1 non-invasive fat-reduction procedure.

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No cash value. Not valid with any other offers, discounts, special promotions or prohibited by law. Must mention “Buy Three Areas Get One FREE” at time of booking consultation and at time of purchase.

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list

/ by Sharman Hickman

5 Things You Didn’t Know About Eggs Which came first, the chicken or the egg? While this riddle may still be pondered, there are many facts out there about eggs that may surprise you. Read on to learn about the incredible egg. has shown that eggs do not impact heart disease despite containing a small amount of cholesterol. You may not have known that eggs also can aid in sleep. Egg whites contain the amino acid tryptophan, which helps you sleep. Another benefit can come when hens have a diet high in grasses and flax. They produce eggs rich in omega-3 fatty acids that can promote brain and eye health.

Defining the Label There are many terms found on egg carton labels, but what do they all mean? The USDA has defined terms that producers can use. The term “conventional” means that hens live and lay eggs while living in cages. “Cagefree” means that hens live in a

climate-controlled barn and are free to roam around.

To be organic, producers must be certified organic and follow a strict set of guidelines outlined by the USDA. Nutritionally Dense Eggs are one of the most nutritionally dense foods.

A single egg is

only 70 calories, contains 6 grams of high-quality protein, and has 11 vitamins and minerals including choline. Choline helps mental clarity and focus, promotes cell activity, liver function and transportation of nutrients throughout the body. Eggs do not contain any carbs or sugar and extensive research

What Can’t They Do? Eggs are not just for breakfast. Eggs are incredibly versatile – burgers, nachos, pizzas even salads are better with an egg on top. Eggs add extra protein to a dish; create a rich sauce with the yolks and boost flavor and texture.

If you are making hardboiled eggs, using eggs that are about a week old will make peeling the shells easier.

Double Yolks and Fun Facts It may be surprising that double yolks are fairly common. A double yolk could have been laid by young hens whose production cycles are not yet synchronized or by older hens that produce an extra-large sized egg. Also, the color of the shell is determined by the hen. Brown eggs come from brown hens and white eggs come from white hens.

The size of an egg is based on the age of the hen. As the hen ages, the egg increases in size.

What’s Your Grade Eggs are classified based on the interior and exterior quality of the egg at the time it is packaged.

The egg quality classifications in descending order are AA, A and B. AA are best for fluffy scrambled eggs and a golden runny yolk.

Sharman Hickman is the director of community outreach and education at Hickman’s Family Farms. Sharman and her three brothers still help run the company their parents and grandparents started 75 years ago! For more information visit hickmanseggs.com/

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STEM CELL TREATMENT IS IT RIGHT FOR YOU? Schedule a FREE phone consultation and learn how STEM CELL therapies can help you regain control of your health.

480.990.8544 NRCOA.com scottsdalestemcelldoc.com drkaye@nrcoa.com BOARD CERTIFIED - The Valley’s Top Expert in Regenerative Medicine

splurge / by Gabby Leighton

Convertible Comfort A tablet stand that eliminates the pain

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Whether reading, working or watching a movie, holding a tablet or eReader at the perfect angle can be tough. If not placed at eye level, using these devices can cause neck or back pain, and make the symptoms of muscular diseases worse. Levo G2 Deluxe Tablet Stand offers a solution in its portable, rolling model. It can be swiveled and tilted in any position (in both landscape and portrait mode) as well as adjusted in height, allowing you to work or play comfortably.

The sturdy, 20-pound base minimizes bouncing while surfing or typing and the five-axis swing arm quickly swings and folds when not in use. Standard model, $189.99; powered option (includes AC power supply plug into base and a USB socket to charge devices), $219.99. www.levostore.com.

IF YOU DON’T WEAR IT, SELL IT

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14300 N. Northsight Blvd. Suite 127 • Scottsdale, AZ 85260 • www.swjbuyers.com

cook

/ recipe by Jess Hutchens / photo by Emmy de Leon Jones

ProteinPacked Breakfast Balls

Makes 8-10 protein balls 1 cup pitted dates ¾ cup raw cashews ½ cup dried organic cranberries ¼ cup sunflower seeds 2 tablespoons goji berries 2 tablespoons flaxseeds 2 tablespoons hemp hearts ½ teaspoon vanilla extract ¼ teaspoon cinnamon

Soak pitted dates in hot water for 20-30 mins, until softened.

Use a food processor to grind up dates and cashews; pulse until even mixture.

Scoop mixture into a bowl and combine remaining ingredients. Stir until even mixture. Grab a small handful of mixture and roll between hands to form a 1-inch protein ball.

Place protein ball on plate or in storage container and continue making balls until mixture is gone.

Cover and refrigerate for two hours before eating.

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Jess Hutchens is an ACE Certified Personal Trainer and Nutritionist. For more info, check out www. jesshutchensfit.com.

PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique

CASE OF THE MONTH: Pinhole Surgical Technique® by Dr. Erik Svans: 6 month Post Op

DON’T BE THE BEFORE

WHEN YOU CAN BE THE AFTER!

A University Study revealed that 89% of patients over 20 years old have gingival recession. If you are concerned about receding gums due to gum disease or have gum recession because of aggressive brushing, smoking or medications, turn to Dr. Erik Svans, a Certified Pinhole Surgical Technique® Provider. This surgical treatment rebuilds the gum line without cut and suture surgery. You can walk out of our office with a beautiful new smile in a single visit! In fact, the Pinhole Surgical Technique® is often called the “Lunchtime Gum Lift” as it takes as little as an hour to perform and is done under local anesthesia so you can return to work after your appointment.

BEFORE

AFTER

CONTACT US FOR A FREE CONSULTATION 480.219.8760

For everything you need to know about this amazing procedure, visit www.PinholeAZ.com

AS SEEN ON Erik P. Svans DDS

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7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760

food

/ by Mandy Holmes

day) is a healthful way to reboot your body and incudes 10 juices and four elixirs in the nutrient-dense cleanse which floods your system with the vitamins of over 20 pounds of fruits and vegetables. www. grabbagreen.com.

vinaigrette. Lemons are thought to balance the pH of the body, detoxify the liver, promote skin repair boost the immune system, and strengthen the digestive system. www. pomopizzeria.com.

Eat to Reset Where to dine out for detoxifying dishes

The body has the ability to flush out toxins naturally, but it can benefit from incorporating detoxifying foods in to your diet. For assistance getting back on track, consider adding the following detoxifying dishes to your dining routine in 2019.

Pomo Pizzeria Two nutrition-packed salads can be found at this pizza spot.

The first is the Pollo salad ($12.95), featuring spring mix, feta, avocado, red onions, almonds, and cherry tomatoes.

As a second option, the Fregola salad ($12.95) contains semolina pasta, mixed greens, fennel, black olives, cherry tomatoes, cucumbers and both salads are topped with a light lemon

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Flower Child Celebrate a “Happy YOU Year” at Flower Child with menu items designed for detox. Sip on Charcoal Lemonade, infused with real charcoal to help remove toxins, improving kidney and digestive health and energize the body.

The new plant-based, vegan, and glutenfree Glow Bowl ($9.50) is packed with spicy sweet potato noodles, bok choy, zucchini, jalapenos, shiitake mushrooms, coconut milk, and sunflower butter. For cold days, warm up and redial the body with a detoxifying soup ($6.95) like the mineral rich Roasted Beef Bone Broth, Reishi Mushroom Soup, or Ginger Broth with kale kimchee (varies daily). www. iamaflowerchild.com.

Grabbagreen Here you’ll find fresh, locally-sourced ingredients. The Grabbadetox ($50/

Pita Jungle Finding healthy food options on the go can be challenging but Pita Jungle offers a wide selection of clean eats and a special superfood menu just in time to fight off holiday splurges.

Tuscan kale, blueberries pomegranate seeds, carrots, jalapenos, cabbage, red bell peppers, garlic, ginger, fresh mint, toasted almonds, and Thai-tahini dressing make up the Crouching Kale and Hidden Berry Bowl ($8.99) to accommodate mindful diners. www.pitajungle.com.

Juby True Juice up at Juby True to recharge for 2019.

Each bottle of coldpressed juice (starting at $9) contains five to seven pounds of organic produce to keep the flavors and nutrients fresh.

If you overindulged this season, sip the Roots Radical with red beet, carrot, pear, ginger, lemon, and turmeric to benefit your liver, or the Sweet Karma with apple, parsley, spinach, kale, romaine, and ginger to increase vitality, brain function and improve your skin. If you’re looking to focus, trade your cup of joe for Juby True’s Paleo Coffee ($3.50-$4.50) with grass-fed butter aimed to enhance cognitive function and improve energy. www.jubytrue.com.

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weight loss news / compiled by Kelly Potts

Partners in Crime For the first time, researchers have found that weight and depression may be connected. The research released from the University of South Australia and University of Exeter in the UK shows that the psychological impact of being overweight is more likely to cause depression than associated illnesses such as diabetes.

The study looked at genes associated with higher body mass index (BMI) and found that these genes were just as strongly associated with depression as those genes associated with higher BMI and diabetes. Men on the lower end of the BMI scale also had genes associated with depression.

Fact or Fiction: You Burn More Carbs on a LowCarb Diet According to a new study, it’s a fact. The research published in BMJ suggests that cutting back on carbs may boost the metabolism and help people burn more calories. However, the secret to speeding up your metabolism is incorporating healthy carbs into your diet like non-starchy veggies, berries and other fresh fruits, and small portions of whole grains, pulses, and starchy vegetables like sweet potatoes.

Source: www. sciencedaily.com.

Source: www.health.com.

Chronic Bad News Can be Bad News Most people know that going through a rough patch in your life may lead to weight gain. It turns out that chronic negative stories on the news can also lead to the same fate. Whether politics or other issues like finances, family troubles or workplace pressures cause your stress, it can trigger unhealthy changes in weight. Doctors recommend knowing your stressors and finding healthy ways to deal with them, instead of resorting to emotional eating.

Source: www.huffpost.com.

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Less Alcohol, Less Risk Research shows that losing weight can help prevent or delay the onset of diabetes. While the best practice for weight loss often includes drinking less alcohol (or none at all), few studies examine whether people who undergo weight-loss treatment report changes in alcohol intake and whether alcohol influences their weight loss. Results from a new study done by the University of Pennsylvania School of Nursing indicate that while alcohol consumption is not associated with short-term weight loss during a lifestyle intervention, it is associated with worse long-term weight loss in participants who are overweight, obese or have Type 2 diabetes. The study found that those with Type 2 diabetes who are trying to lose weight should limit alcohol consumption.

Source: www. sciencedaily.com

THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY

Dr. Bryan Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia.

Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.

running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.

THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue

WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.

COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues

HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.

CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $179.

Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!

solo scottsdale / by Gabby Leighton / photo by Mark Morgan

Each month, Scottsdale Health features one local single. This month, meet…

Warren Laffey AGE: 71 ABOUT ME: I’m tall (6 feet, 5 inches). I love life and am blessed in so many ways.

I’m calm but have a little wild and crazy in me. I have a house full of art and antiques. I volunteer with various historical preservation groups and am active in restoration and research. Folk art and Southwest native crafts are a particular interest.

I keep busy with projects, collections, and antique car restoration. I also ballroom and country dance. I enjoy almost all kinds of music.

MY FAVORITE MOVIE IS: I watch most PBS productions but also enjoy Caddyshack and Monty Python.

WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I am looking for someone I am attracted to, someone who is confi-

Interested In Meeting Our Single?

Email her via gabby@richmanmediagroup.com. Please put “Warren” in the subject line.

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dent. Someone of at least average height would be good. She should be comfortable with who she is.

I’m looking for someone who is interested in the world around us.

Her family and friends should be important to her.

THE MOST IMPORTANT QUALITIES TO ME ARE: A sense of humor is important. She should also be thoughtful and sympathetic to those less fortunate. I’m interested in finding someone with a strong sense of morals. I’m kind of a romantic and I hope she shares that as well. Being comfortable with affection is an important quality.

THE LEAST IMPORTANT QUALITIY TO ME IS: Beauty comes from within. A focus on material things and money is the least important quality to me.

Interested In Being Our Next Solo?

Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.

Driving on the course, fun.

Driving to the cleaners, not so fun.

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muscle

/ by Jess Hutchens and Bella Hibbs / photos by James Patrick Bella Hibbs (right) is the founder and CEO of the fitness and fashion blog Hibbslifeandstyle. com. Jess Hutchens is an ACE Certified Personal Trainer. She is an online and in-person fitness coach. For more info, visit jesshutchensfit.com.

Strength in Numbers Keep yourself accountable with a partner workout A great way to stay on track with your fitness and health goals for the new year is to find a partner to workout. Working out with a partner will keep you motivated, allow you to push each other to succeed, and will help you track your progress more consistently. Get closer to achieving goals with your buddy with this fivemovement routine.

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Movement #1: Back Lunge to Knee Flexion Start with feet together, and then take your right leg into a back lunge, going slow on the way down. Keep most of your weight planted on your left leg and making sure your left knee is behind your toes in a 90-degree angle.

Then, bring your right leg forward and flex your knee up toward the sky, making sure to keep your balance under control. Go into the back lunge and knee flexion sequence, completing 16-20 reps on each leg. Add dumbbells for a more challenging variation.

Movement #2: Single Arm Kettlebell Deadlifts Start in a squatting position with one arm holding a kettlebell in between your feet. Keep your back as straight as possible. Then, using your lower back, stand up, hinging your hips and not moving your arm with the kettlebell.

Go back down into deadlift. Complete 16-20 reps with each arm.

Movement #3: Dumbbell BentOver Rows Start in a bent over position, letting your arms hang with the dumbbells in your hands and keeping your back completely straight. Make sure your neck is aligned with your body and not looking forward.

Bring the dumb-

bells up by raising your elbows to the sky and keeping the weight close to your body, then slowly lowering the dumbbells back down. Complete 16-20 reps.

Movement #4: Squat/Bicep Curls Start in a standing position, feet shoulder width apart, and holding dumbbells by your side. Sit down into a squat position, keeping your back straight, head and shoulders forward, and keeping dumbbells by your side.

Then, come back up and lock your elbows to your sides. Turn palms of hands up toward the sky, going into a bicep curl. Curl dumbbells in toward your chest, and then bring back down to sides while going back down into squat position. One rep is a squat and bicep curl. Complete 16-20 reps.

Movement #5: Medicine Ball Russian Twist Passes Start by sitting on a yoga mat, leaning back slightly, and crossing your feet. If lower back is activating too much, leave feet on the ground.

While one partner is twisting with the medicine ball from side to side, the other partner is doing a static hold.

Pass the medicine ball back and forth between partners 16-20 times.

Complete three sets of these five movements.

balance / by Sarah Merkle

Sarah Merkle is an author, health coach, yoga teacher, and motivational speaker on a mission to transform lives. She is the founder of Zen4, a company that helps organizations achieve their full growth potential by providing Connected Employee Solutions. She can be reached at sarah@ zen4.co.

Simplify Your Life

Five easy ways to declutter for the new year

Did you know that excess clutter can impact levels of stress, your ability to focus and even cause you to gain weight? How about that companies report that they are less likely to promote someone with a messy desk? While it may be hard to believe, it’s true.

The space we reside in can be a reflection of our minds.

The more clutter, confusion and complications that exist on the outside, the more likely it is you’ll find more of the same on the inside. But don’t worry, making a few small changes to simplify your life will have you feeling rejuvenated, inspired and worryfree in no time. Aside from the obvious benefits of being clean, neat and orderly, the mental and physical incentives to keeping things simple can immensely impact your overall well-being.

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Here are five ways to simplify your life now: Unsubscribe from unnecessary emails.

Incentive emails from retailers and other vendors can really jam up an inbox. If you spend a good chunk of your time deleting incentive and e-newsletter emails, consider unsubscribing. Set aside one hour and tackle the emails once and for all.

Once the email deleting subsides, you can find new ways to spend your time.

Step away from your inbox and go for a walk instead.

Clean out your wallet/purse. Set aside 10 minutes to clean up by sorting, shredding and tossing old receipts, papers, and gum wrappers. Get rid of old credit or reward cards that you don’t use anymore. Carry a minimal amount of cash and cards, and store the rest at home in a safe place. You’ll be surprised how light and clean your wallet or purse feels. This clean-up exercise also works great on car gloveboxes and center consoles.

Do one thing at a time. While the temptation to multitask can be difficult to resist when to-do lists are long, one of the quickest ways to keep things simple is to focus on doing just one thing at a time. Pick a task, and commit to doing it from start to finish with no distractions (that means cell phones, too). Set a timer to put your mind at ease knowing you won’t hinder progress by concentrating on just one activity.

Clear off your desk, countertops, and tables. Start by picking one. If you tend to use your kitchen countertops to store papers, mail, bills, and other things, focus there first.

Carve out 30 minutes to organize, file, or toss all items currently being stored on your counter.

Wipe it down clean, and enjoy the newfound clarity derived from decluttering your space. For an added bonus, replace it with a bright green indoor plant or a fresh bouquet of flowers.

Before you shop – plan. Our lives become more complicated and cluttered as we increase our collection of material things. Next time you go shopping, prepare for what you want and commit to only looking at items on your list. Resist the urge to browse.

If you have a plan, you’re more likely to keep it simple and stay focused.

Your wallet and bank account will thank you.

Just remember, a simplified life means a simplified mind.

The less clutter and chaos that goes on in your head, the more opportunity you have to experience life and appreciate every moment.

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nutrition / by Taylor Stone

Detoxing Decoded Ditch the diet and renew in a healthy way

Taylor Stone is a Holistic Nutritionist, MindBody Expert, Former NFL Cheerleader and owner of Inner Goddess Health who helps women to increase their health and confidence.

Detoxification is always a hot topic, especially around the first of the year. It seems that everyone wants to undo the damage done during the holidays and they want to get a jump start to their health and fitness goals as soon as possible. But which detox options are safe as well as effective? And can a detox protocol actually render sustainable results? It’s important to know the do’s and don’ts of detoxing and why this is important for long-term health before beginning.

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The Importance of Detoxing the Body Think of detoxing the body like an oil change for a vehicle.

Over time miles add up, wear and tear occurs, air filters have gotten clogged, and in order to keep the car in peak performance it must be serviced or a break down will occur.

Applying these same concepts and the importance of giving the body a way to reboot and to cleanse out any toxins is not only important, but it’s necessary.

The liver is

like the air filter. A very powerful organ which filters out toxins from excess alcohol, foods with pesticides and preservatives, unavoidable environmental pollution and other harmful chemicals.

If the liver becomes stagnant over time, it can’t do its job and we become ill.

When this happens, the body will start to develop symptoms like hormonal imbalance, a low immune system, weight gain, acne and other skin issues, mood and emotional issues,

digestion and gut health problems and overall fatigue because the body is working overtime to pump out toxins.

This is a red flag warning to get to the root cause and address the imbalance going on within and the best way to do this, is through detoxing.

What to add Into Your Nutrition The number one goal of detoxification is to not put back into your body what is trying to be released from it. This means ensuring that you are

filling the body with organic fruits, vegetables, hormone-free and organic meats, and filtered water (never tap). In addition, regular epsom salt baths and infrared saunas are also great to draw out toxins from a cellular level, extra fiber from psyllium husk or chia seeds can be helpful, emphasize sleep to renew the body, and detox assisting herbs like turmeric, milk thistle, dandelion root and cilantro that will expedite the release of toxins.

Coincidentally, toxins are usu-

ally held in fat cells which is the reason why it’s possible to lose fat after a detox protocol. Talk about a win-win.

Choose Longevity vs. Quick Fixes Rather than gravitating toward the next fad diet or low-calorie nutrition plan, keep in mind that by giving the body an amazing reset and by removing the toxins, the newfound energy and radiance experienced will be a reminder that the body is powerful and this is how everyone is meant to feel. The

human body was created to thrive and to have sustainable energy, and this occurs by getting to the root cause of the issues and giving your body a great detox protocol two to four times a year.

A healthier body can be achieved from the process of detoxification and letting go of what isn’t serving it. By choosing health over a number on the scale or body fat percentage, you’ll actually find that a loss of fat is a pleasant side effect to the health that has now been obtained.

NEW PATIENT SPECIAL $189

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soul

Roasted Half Chicken Recipe from Farm & Craft, www.ilovefarmandcraft.com.

LEMON CHICKEN JUS SAUCE

ROASTED VEGGIES

SWEET POTATOES

2 quarts of water

1 quart chicken broth

1 cup mixed seasonal veggies

½ cup salt

1 lemon cut in half

1 tsp olive oil

1 cup sweet potatoes cut 1-inch cubes

¼ cup sugar

5 sprigs of thyme

1 bunch thyme

1 Bay leaf

Salt and pepper to taste

3 clove garlic

Add chicken broth, thyme, bay leaf and the whole halves of the lemon into a pot. Turn stove to medium and reduce the mixture by 3/4.

Strain and reserve for final plating.

CHICKEN

Caring Through Caffeine In honor of Press Coffee’s Day of Giving, all proceeds from in-store and online purchases of food and coffee on Jan. 25 will go to support Phoenix Children’s Hospital.

Phoenix Children’s Hospital Foundation provides support to the hospital in its efforts of providing world-class inpatient, outpatient, trauma, emergency and urgent care to children and families in Arizona and throughout the Southwest. Local breakfast spot Over Easy will be match the donation based on Press’ sales. www.presscoffee. com.

Half chicken

1 tbsp black pepper corns 2 bay leaves Mix all ingredients (except the chicken) together for the brine. Stir until sugar and salt are dissolved. Submerge the chicken in the brine overnight or for 12 hours. Pull chicken and pat skin dry. Season with fresh cracked pepper. Set oven to 350 degrees and roast for 20-30 minutes depending on size of the chicken.

Toss veggies in a bowl with oil, salt and pepper. Roast in oven at 350 degrees for 10-15 minutes.

1 tbsp olive oil Salt and pepper to taste 2 tbsp Pure maple syrup 1 tsp Sambal chili paste Toss the sweet potatoes in oil, salt and pepper. Roast potatoes in the oven at 350 degrees for 12 minutes. In a separate bowl, whisk maple syrup, chili paste, and salt together. Heat up in a sauce pan then add sweet potatoes after roasting. Cook and stir until well glazed.

Place roasted veggies and sweet potatoes on center of plate. Place the 1/2 chicken on top of them and ladle a little of the lemon jus over the entire dish. Finish with a little sprinkle of fresh herbs on top.

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Dive into Plastic-Free Living Plastic is hiding in plain sight everywhere. From water bottles to shopping bags, takeout containers and even in bathrooms, plastic has infiltrated our lives. Trying to get rid of single-use plastic items can seem like a daunting task, but taking small steady steps to eliminate one item at time can make the process more manageable. Sandra Ann Harris, social entrepreneur and founder of ECOlunchbox, encourages families to say goodbye to guilt and celebrate the transition into a plastic-free lifestyle in 2019.

Ditch the plastic in the kitchen.

Pick a room in your home where you want to start dialing down your dependence on plastic – the kitchen is a good start. There are lots of plastic containers and kitchen tools you can easily swap out for non-toxic, plastic-free options.

Plastic food containers can be replaced with stainless steel or glass containers.

Instead of plastic straws, use glass, steel, bamboo or paper straws. Ditch plastic spatulas and cooking utensils in favor of bamboo or steel utensils.

Invest in zerowaste to-go supplies.

Most of us eat on the go frequently.

Whether packing food at home to bring or picking up prepared items by weight at stores, it’s critical to have drink and food containers on hand. Insulated cups with wide mouths can be used for hot or cold drinks as well as filled with soups. For food needs, be sure to have a plastic-free food container set on hand for your to-go needs.

Cut down on plastic while grocery shopping.

Reusable bags are a must-have for groceries and everything else. Once you’ve got your bag covered, it’s time to up the ante and add cotton muslin produce bags and glass Mason jars to your zero-waste shopping kit. These items empower you to refuse plastic produce bags as well as plastic deli and meat counter packaging.

Put your shopping bags along with these other plasticfree tools in the back of your car or your bike so you’re ready to go when your next grocery trip calls.

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life

Oh, Baby!

Smartbeat, a new, unique monitor, just launched to help parents worry less.

The monitor uses breakthrough technology to sense the inhale and exhale of a swaddled newborn, detecting a baby’s breathing and breathing patterns, with no wearable needed. All parents have to do is put their baby in the crib, tap the app to begin monitoring and they are able to see the HD video feed with real-time motion and breathing status. Smartbeat will capture, analyze and document each breath, even letting parents know when their baby has fallen asleep or woken up. www.mysmartbeat. com.

A Leg Up At Desert Mountain Club, home to a 15-mile private trail system, members can now plan their hikes more effectively. Thanks to The Desperados, the group that raised money to build the trails, the hiking experience at Desert Mountain just got better with the installation of their innovative Interactive Trail Guide. Community members can choose their hike by distance, degree of difficulty, or even based on which hike provides for the best views of the sunset. Once the hike is selected, a customized map is created and can be scanned from a code right off the screen and onto the hiker’s mobile device.

Twenty of the most common routes and accompanying GPS data are pre-loaded into the system to assist in selecting each person’s ideal hike. The Interactive Trail Guide also has the capability to check current weather, view an informative species guide, scan interesting facts, and recommend specific hikes. www.desertmountain.com.

Fitness Memoir Mountainside Fitness owner Tom Hatten recently released his first novel, Dream On. Hatten shares his journey beginning at age 22 with just $2,000 to his name and a dream to open his own gym. The motivating, raw read talks about building a business from the ground up including all of Hattens’ highs and crashing lows including bankruptcy, jail time and a personal tragedy. All proceeds from the book sales will be split evenly between Make-AWish Arizona and the Muscular Dystrophy Association. Available on AmazonKindle and Amazon, www. amazon.com in both digital and paperback.

Stargaze & Sip Last month, Mountain Shadows launched its new astrology cocktail series, Cocktails Under the Cosmos. The scenic celestial experience takes place on the rooftop deck, each event featuring a signature cocktail themed around that month’s astrological sign.

Attendees can explore the galaxy through the lens of a telescope with the help of an expert astronomer. Upcoming events include Capricorn on Tuesday, January 8 from 6:30-8:30 p.m., and Aquarius on Monday, February 11 from 6:30-8:30 p.m. Those of all astrological signs are welcome at all events. Tickets are $45, including two themed cocktails or glasses of sparkling wine, and passed hors d’oeuvres. www.mountainshadows.com.

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Arizona Health Rankings United Health Foundation’s America’s Health Rankings Annual Report released December 2018 shows that Arizona ranks 30 in overall health, which is up one spot from 2017. The results of this report show that Arizona has a low cancer rate, low occupational fatality rate and a low prevalence of low birthweight. It also shows Arizona’s challenges including a low percentage of high school graduation, high levels of air pollution and a low rate of mental health providers.

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In the past five years, chlamydia increased 43% from 358.0 to 511.5 cases per 100,000 population In the past year, mental health providers increased 6% from 121.9 to 129.3 per 100,000 population In the past 25 years, cancer deaths decreased 10% from 186.3 to 168.4 deaths per 100,000 population In the past two years, frequent mental distress increased 10% from 11.2% to 12.3% of adults. www.unitedhealthgroup.com.

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toys, tech & gear / by Kelly Potts

New Year, New Gear

Update your at-home fitness collection to get started on 2019 goals

New year, new gear, new you! What are your fitness goals for 2019? Resolution season is in full effect, and you need the right tools to ensure you achieve your targets. Update your fitness “tool box” and get started.

Peloton Bike Cycle classes are all the rage right now.

Get that coveted spin workout, without having to leave your house. The Peloton bike brings riders the most convenient and immersive indoor cycling experience, streaming 14 live classes daily from their New York studio directly to your screen, and over 5,000 on-demand classes, perfect for any schedule. The only question you’ll have is why you didn’t start sooner. In addition to the bike, Peloton also offers packages that include riding gear. Starting at $2,245 (basic) at Peloton, www.onepeloton.com.

Fitness Gear Advanced Power Bands Get a full-body workout with only power bands (yep, we said it!). You’ll strengthen and tone with the three varying levels of resistance, intensifying your workout as you reach your new fitness goals.

Or, add these bands into your current routine for an extra kick. The bands also help to improve mobility in hips, legs and shoulders while boosting quickness

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in lateral movements.

Double score! $19.99 at www.dickssportinggoods.com.

TRX HOME2 System Complete a full-body workout using home suspension and body weight only. The TRX system specializes in stabilizing your body weight, while constantly challenging your core and engaging in a broad range of muscle groups all at once. This new system features upgraded webbing and adjusters, as well as new adjustable foot cradles, padding, and handles for a more comfortable, versatile experience. Make up your own routine or download the TRX app (free with purchase of system) for access to a variety of audio and video workouts from coaches all over the world teaching suspension training, functional training HIIT and yoga classes. The app even lets you schedule workouts and track your progress over time $199.95 at www. trxtraining.com.

Survival and Cross Jump Rope What was once your elementary school fitness class com-

petition will now quickly become your go-to cardio blast at home. The speed cable jump rope is lightweight, making it ideal for long cardio sessions, and the length can be easily adjustable using two sliding screws and collards to set the handles exactly where you need them. The excess cable length can then be cut off for convenience. The product includes a downloadable exercise manual (free with rope purchase) to make sure you’re getting the best out of the rope. $10 at Amazon, www.amazon.com.

TheraGun G2PRO With great workouts come sore muscles, especially if you’re increasing the volume and intensity of your fitness for the new year. Recover using the Theragun G2PRO, a single-speed, powerful device that effectively provides deep muscle treatment. The ergonomically designed device has four different placement angles, allowing you to reach every part of your body for muscle pain, soreness, and tightness relief. The product delivers 40 percussions per

second for muscle activation and pain relief. The handy tool, which comes with two rechargeable batteries, also helps stimulate blood flow, increases range of motion, and reduces pain associated with sore muscles. $599 at Theragun, www. theragun.com.

GoFit GoSliders Do you ever go to the gym and see those small colored discs but you’re not sure what to do with them? Don’t be afraid to try something new. These sliders can take your bodyweight workouts to the next level, helping you build core strength and increase your flexibility. From pikes to mountain climbers to lateral lunges to reverse tucks, the movements are endless. The firm, foam grip pattern will provide traction and security for your hands and feet while working out and the low-friction, non-marking material allows the product to slide smoothly on soft surfaces while still protecting your floors. Slider booties are included for use on hard surfaces. $29.99 at Dick’s Sportng Goods.

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anytimefitness.com Offer valid at participating locations only. Free Jump Start Training Package requires entry into a valid, paid membership of 12+ months’ duration. Each Anytime Fitness club is independently owned and operated. Free Jump Start Training Package must be redeemed at the membership location only and must be redeemed in full before 2.28.19. Terms and conditions may vary based on applicable state laws and regulations. Offer valid through January 31, 2019.

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crazy 8s / by Bruce Boyce

The nose is considered the primary pathway through which we breathe in air.

Breathing is the most critical function of the nose but beyond that there are many roles the nose plays in our body’s health and wellbeing. Here are eight more facts you may not “nose”...

1. Prominent Feature The nose is one of the prominent features of our face and the shape can determine ethnicity and be linked to the evolution of our ancestors.

2. Natural Humidifier The nose is the body’s humidifier for the air we breathe.

This function is important as the throat and lungs do not tolerate dry air well. This is why your throat feels dry when you breathe through your mouth.

The inhaled air didn’t get humidified in the nose.

Crazy Facts about the Nose

3. Clean Air The air has many, many things in it.

The nose cleans the air. The small hair-like cells inside the nose trap these particles and keep us healthy by blocking the dirt.

4. Strong Sense The nose has over 400 olfactory receptors.

5. Tasting food The nose is responsible for our ability to smell and researchers say that 80 percent of the flavors we taste come from what we smell.

6. Safety Our ability to smell can help us detect smoke, spoiled food and toxic gases. It’s a survival mechanism.

7. Brain Benefits A new study shows there may be a correlation to breathing through your nose and improved memory. And the sense of smell is the only sense that is linked to the part of the brain where memories are formed.

8. Sound Shaper The highs and lows of the sound of our voice are shaped by the nose. This is why when someone has a cold and their nose is stuffed up their voice is a deeper, lower octave. The nose can’t resonate the sound as it passes through.

Bruce Boyce is a docent at the BODIES REVEALED exhibition at OdySea in the Desert. The exhibition explores the human body in an intimate and informative way, giving visitors the opportunity to see the body like never before and learn how it functions. For more information visit bodiesaz.com.

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funnies

The Joke’s on Us! So go ahead and laugh already—hey, it’s good for you!

Q: What type of music are balloons scared of?

A: Pop music!

My girlfriend said to me, “I’m sick of you pretending to be a detective. I think we should split up.”

“Good idea,” I replied. “We can cover more ground that way.”

Tim went into a pet shop, hoping to get a fun surprise for his kids. After looking around, he asked the sales associate, “Can I buy a goldfish?”

The sales associate replied, “Do you want an aquarium?”

“I don’t care what it’s astrological sign is,” Tim said.

Three years after giving birth to a baby, the mom starts to think that the child doesn’t look like her or the baby’s father, so she decides to do a DNA test.

To her horror, the results say that it’s not their biological baby.

“Honey, I have something very serious to tell you,” the mom says to her husband.

“What’s wrong?” he asks.

“According to DNA test results, this is not our child,” she says.

“Well don’t you remember?” he asks. “When we were leaving the hospital, we noticed that our baby had a wet diaper and you said, ‘Honey, go change the baby, I’ll wait for you here.’”

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Basketball player-turned-bodybuilder Ashley Wiens is inspiring others to fuel up properly

By Elizabeth Liberatore Photos by James Patrick Hair and makeup by Amanda Bland

Sports-related injuries are inevitable. Our bodies, though powerful machines, can only endure so much wear and tear before breaking down. College and professional athletes have to be especially careful; too many sustained injuries can cost them their scholarships and pay, depending on what’s stated in the player’s contract.

Plus, athletes have to sit out. And if the heart is 100 percent in the game, sitting idle on the sidelines is more paralyzing than the injury itself.

Then there’s athletes like Ashley Wiens, who views an injury as an opportunity to explore other interests and passions. Wiens, a Colorado native, played a variety of sports going up, but basketball was her favorite. She attended Colorado State University (CSU) where she switched her degree from a biology pre-med to food and nutritional sciences with a concentration in dietetics.

“After taking a basic nutrition course during my junior year, I fell in love with the idea of helping educate people how to properly fuel their bodies to get off prescription drugs and to better their lifestyles,” Wiens explains.

Wiens played on CSU’s Division I women’s basketball team up until her senior year when a nasty knee injury forced her to sit out. Her injury actually shifted her perspective about her body and how to properly fuel it.

“I had to focus my attention to the food I put in my body as well as implementing more regular exercise (not just basketball practice) into my daily schedule,” she says. “So, this injury was one of the best things that ever happened to me because it got me interested in the sport of bodybuilding, which is now a huge part of the industry I work in and do for a living.”

The IFBB Arena Shortly after graduating college, Wiens worked on the CSU women’s basketball coaching team. She was also preparing for her first bodybuilding competition at this time. She had no coach, no trainer – nada. True to her studious ways, Wiens prepped herself for success by researching like it was her full-time job. Her hard

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work worked! Wiens competed in the 2014 National Physique Committee (NPC) in Colorado, winning her novice class and placing second in her bikini class.

“I was extremely excited because I had worked so hard to get to that point and had looked the best I ever had,” she recalls.

Since then, she’s competed in eight shows total: five bikini and three figure. Wiens earned her International Federation of Bodybuilding and Fitness (IFBB) Pro card at her fourth show, which is a huge accomplishment so early on in one’s bodybuilding career.

“This felt so amazing and is a memory I will never forget. I feel very honored and humbled that the judges thought my physique was the best in my class that day,” she says.

Just last year, Wiens switched from competing in the IFBB Bikini Pro division to the IFBB Figure Pro division. Though her muscle density isn’t at the same level of the girls she now competes against — with four years of bodybuilding under her belt, she is still fairly new to the sport — Wiens welcomes the challenges that come with the switch.

Arriving at Sea Level “After I [become a certified trainer through the National Academy of Sports Medicine], I left my job on the basketball coach staff for CSU and wanted to pursue a profession in the fitness industry using my degree and passion for wanting to help change people’s lifestyle for the better.”

Pro Physiques – a Gilbert-based company that helps clients attain their lifestyle goals – is the reason Wiens waved goodbye to the Mile High City and moved down to sea level.

“I wouldn’t be the person I am today or even living in Arizona if my coach, Damian Segovia, wouldn’t have offered me a job to work at Pro Physiques and taken me under his wing to teach me,” she says.

Wiens now works with a like-minded team who are all called to help people feel and look their absolute best. At Pro Physiques, she is a personal trainer, focusing on contest prep, who works with clients in person and online. She is also

the director and instructor of an hour-long class, Glute Pro Series, that’ll work your buns like they’ve never been worked before.

Wiens owns and operates Ashley Wiens Fitness, her online coaching business where she curates individualized

“I recommend finding and following a new year plan that allows you to make small habit changes in order to help see results over time.”

plans for clients of all backgrounds and fitness goals. As a big believer in the power of macronutrients, Wiens educates her clients to count macros in the foods they love to eat. In doing so, clients better understand how they are fueling their bodies. This newfound knowledge sets them up for long-term success because they understand how to eat for life instead of on a meal plan. Long story

short: Wiens’ method is super sustainable and contagious.

“I prefer this method because I find that by educating my clients, I have seen them be able to teach their family, friends and coworkers about macros. This creates a web effect that allows me to have a greater overall impact,” she explains.

Her effect spans to social media too. Wiens has over 25,000 followers on Instagram alone (@fitfabash). By posting workout videos and captioning photos with words of encouragement and inspirational affirmations, it is easy to become one of her followers. She is a shining light that exudes positivity and reminds those behind the screen to always dream big.

New Year’s Resolutions The new year is looking bright for this girl. Hoping to build more muscle for the 2019 IFBB contest season, she has already started prepping for what she hopes to be a fruitful year of competitions.

“Personally, I also have goals of winning an IFBB Figure Pro show or qualifying off of points to compete in the 2019 Figure Olympia,” she admits.

Ashley Wiens Fitness will also undergo a relaunch this year. Free educational content will be available to everyone, not just her clients. By doing this, Wiens hopes that those who may not be able to afford her services can still kick-start their own fitness journey with the help of the free resources at their disposal.

“I truly believe that anyone can live a fit and healthy lifestyle,” she says.

Now, for your health-related resolution this year, consider scaling back a bit. There is nothing wrong with taking baby steps toward major change. After all, Rome wasn’t built in a day.

“I recommend finding and following a new year plan that allows you to make small habit changes in order to help see results over time,” she explains. “This could be as simple as cutting out sugar in your coffee, stop drinking soda, or cutting out more processed foods. You should eat to live, not live to eat.”

For more information about Wiens, visit www.theprophysiques.com or www. ashleywiensfitness.com.

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FITNESS GURU HELEN FRITSCH’S NEW PODCAST IS REDEFINING “OVER THE HILL”

By Brittany Maroney Photos by Casey Withers

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Helen Fritsch’s goal isn’t to break barriers – she wants to shatter them. And she sure does fracture one’s expectation of age. At 5 feet, 9 inches tall, the redheaded flight attendant, published fitness model, IFBB Bodybuilding Pro and Certified Specialist of Wine turns a lot of heads. But it’s her youthful energy, rather than her dynamo physique, that truly belies her age. Most wouldn’t believe she recently celebrated her 61st birthday, a fact she is not shy about sharing.

Making New Goals Just five years ago, at the age of 56, Fritsch realized that 60 was right around the corner. A longtime athlete, Fritsch decided that it was time to test her physical limits, to get uncomfortable, and make every effort to get into the best shape of her life. The more she lifted, the better she felt. It inspired her to make other changes in her life — she started eating better and tracking her changing health. All of these things combined to make her feel stronger, healthier and better over time.

After four months into her new journey, she was at an impasse. Unwilling to venture into strict diets and the forfeiture of sugar and her beloved wine, her progress slowed. She was faced with the realization that something was missing, some sort of end goal.

“One day, I walked into the gym to meet my personal trainer and she was running late with a client who was prepping for a bodybuilding show,” Fritsch says. “The client came over and inquired if I was a competitor. When I replied no, she and my personal trainer began encouraging me that it was possible. It was a lightbulb moment.”

It was in that moment that Fritsch realized what was missing. She had a new goal.

“A month later I placed third in my first bikini competition and I have never look back,” Fritsch says. “Last year, I won my IFBB pro card on my 60th birthday at a big national show. My physique continues to improve every year and at 61, I am in the best shape of my life and look better than I ever have.”

Fritsch now competes regularly on the bodybuilding circuit and consistently places in the top five. When she turned 60 last year, she won a national championship and earned her pro card.

She also has been featured in Oxygen Magazine, D’Fyne Fitness Magazine, Center Stage Magazine and she writes a column in Max Sports & Fitness Magazine called Forever Young.

Shattering Barriers Four years ago, Fritsch was diagnosed with chronic lymphocytic leukemia, but even that wouldn’t stop her from pursuing her athletic goals.

“To me, fitness is a lifestyle,” Fritsch explains. “It encompasses not only the physical aspect of staying in shape but it also involves proper nutrition, a positive and healthy outlook, being able to manage setbacks and detours if [and when] they arise.”

Now she is ready to share her story and the journey of other inspiring women in their “twilight” years with others. Her new podcast, Age is Irrelevant is devoted to women who want to rebrand and redefine “over the hill,” smashing age barriers and rediscover happiness and success. Here, she promises listeners that it’s never too late to pursue a dream, a passion or start a new chapter in your life.

“The Age is Irrelevant podcast is devoted to women over [ages] 40, 50, 60 and beyond who are making a difference, defying the odds and rebranding the terms ‘old age’ and ‘over the hill,’” Fritsch explains. “My guests share their own personal life journeys and how they are making a difference in the world over the age of 40.”

It’s a show that is meant to inspire listeners that their own physical, mental, emotional and spiritual change is attainable at any phase of life. It’s her way of shattering barriers and sharing her journey with others.

“My mission is to have women on my show who have transformed their lives and presently are not letting their age be a determining factor in pursuing goals, dreams or success,” Fritsch says. “My goal for this podcast is to allow women to see that age truly is irrelevant. It’s never too late to start something new, pursue a dream or passion or start a new course or chapter in your life.”

Age is Irrelevant can be found on iTunes, the Android app, Google Play, Spotify and YouTube.

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relating

/ by James Patrick

It Takes Two… Five tips to strengthen your relationship

So, 2019 has begun and perhaps you’ve been with or have finally found someone that complements you in all the best ways, understands your unique brand of crazy and is willing to continue this life journey with you. Congratulations!

You ask, “Can it last? Will it last? Should it last?” Well, that answer depends on the quality of life you are aiming to produce. Check out these five tips that will promote forward momentum and growth for any relationship.

1. Partner Up. Let’s face it, we can’t know it all or do it all on our own.

Everyone has their strengths and weaknesses – it’s called being human. The key to success is our ability to be vulnerable with those we trust. Be willing to openly communicate your needs to determine how you can support each other’s individual dreams and goals. Establish a partnership that feeds passion and purpose.

James Patrick is the owner of James Patrick Lifestyle Training. He is a certified NASM lifestyle trainer/coach, yoga instructor, motivational presenter and career development instructor currently working with the award-winning Southwest Institute of Healing Arts in Tempe. His motto is, “Make SHIFT Happen.” His mission is to fuel passion, expose purpose and motivate actions that inspire a new way to be through personal training and interactive coaching. www.jamespatrickaz.com or 845-499-8458.

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2. Co-create.

Make time to generate a list of goals that you will pursue together. Within this partnership exists plenty of opportunities to challenge and push one another as you strive to attain common goals.

Condition your relationship just as you would condition your body through exercise. It’s always better with a partner and someone to hold you accountable. Live the dream and come out stronger with a more optimistic perspective on the life that you’ve collaboratively designed.

3. Spend Time Apart.

The time we spend apart can be equally important as the time we spend together.

Remember, there was a life before this connection and that life should still remain intact. It’s part of our self-care which is necessary to maintain a healthy balance. Spend time with family and

friends, and give yourself permission to experience your own adventures and have something new to talk about on that next date night or when you come home to your companion.

4. Show Gratitude.

Life happens and it’s easy to get distracted by all things happening in our daily life. Do not take the meaningful connections in your life for granted. A sus-

There will be times to celebrate some epic accomplishments. There will also be obstacles that challenge and test the fortitude of your commitment to each other.

tainable relationship is one that creates value in someone else’s life as you create value in your own. Be sure to take a moment each day to express your appreciation and let them know they matter. “I see you and I thank you.” A little acknowledgement can go a long way and keeps that spark alive!

5. Stick it Out. Navigating the journey through any relationship isn’t always easy.

The good and the bad are part of this package deal. There will be times to celebrate some epic accomplishments.

There will also be obstacles that challenge and test the fortitude of your

commitment to each other. When this happens, remember that the grass isn’t always greener. For the moment, stay put. Get to the root of the problem and determine what will make or break this bond. Be willing to do the work if you both decide there is enough to keep this relation-ship sailing – you’ll be glad you did.

At the end of the day, be mindful of the relationships you choose as they will always provide the greatest “blessons,” have the potential to last a lifetime and may serve as the inspiration for generations to come.

What is the precedent you will set?

Be the example, choose wisely.

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beauty / by Patrick Butler

The Short Crop The short crop has come back strong.

The difference?

Styles are leaning toward more texture and movement on top versus a crop that traditionally has laid down flat and forward. Instead of cutting the top super short, keep a slight amount of length so you can play around with product for added definition and separation on top. If you want to take it a step further, grow out the front hairline for a slightly for a bolder, fun look.

Now Trending Hairstyles for men in 2019

As we shift gears from holiday mode into the new year, it’s time to rethink your style. Last year was filled with new trends and changes within the men’s hair industry and 2019 is expected to be just as active.

So how can you keep up? What can you do to update and keep current?

The good news is that you don’t always have to be dramatic with change. You can transition to something different in increments and do whatever makes you feel comfortable.

Try keeping a little bit more length in the top part of your hair if you have kept it short for quite a while. If you have kept a mid-length or fuller look, why not take it in a little tighter to mix it up?

If you’re all in for a change and want to take the plunge head first, take note! Here are the top hair trends of 2019.

Unique Designs For the guys who are partial to a fade and keeping it tight and clean on the bottom half of their heads, getting a unique design line inserted in the nape of the neck is a good way to spice things up.

Give your barber or stylist creative license to introduce a flowing curve or a strong line in the neck line. This sounds dramatic, but when you see the design, you will notice how it flows nicely with the fade.

It makes a statement but allows you to maintain the look that you’re used to.

Color Craze Color continues to grow more popular with men. Bold colors such as a very light top or a bleached-out look all over continue to be popular. In addition, like women, men can go for a bold fashion

color that is inserted into one area – or for the brave, all over!

Popular Products When it comes to products this year, don’t be afraid to try something new. One must-have this year is a product that provides ample texture to the hair and can determine the overall shape of a cut.

Depending on what look you are going for, play with curl and texture. Look for products that support texture but are also lighter in application for a natural, clean look.

On the flipside, products that support the controlled look are also becoming popular. This slicked back and into place look with no movement look means that you don’t have to mess with your hair during the day. To achieve this, search for a product with a high hold and sheen.

Whether you choose control or texture, men have more options than ever before. The key is to have a good consultation with your barber or stylist before making any decisions. Ask about these trends or something you may have seen in an ad or even on someone else. Don’t be afraid to collaborate and always ask how to maintain the style the stylist gives you.

With a little how-to and product, you’ll be able to achieve the look you want at home.

Patrick Butler is the Technical Director of Education at Floyd’s 99 Barbershop and has more than 20 years of industry experience. He spent 10 years at American Crew as an International Educator where he helped to establish technical academies across Europe and Asia. He has taught men’s haircutting and grooming in over 10 different countries and possesses a strong background in beauty and grooming product sales and distribution. Today he oversees the Floyd’s 99 education team that is responsible for educating staff across the country on cutting and grooming techniques that help to serve the thousands of clients they see daily.

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Rachell Hall’s Permanent Makeup

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Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in makeup artistry, custom color blending, art and science will be your perfect solution plus...

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event / by David Apeji

Josh Barfield, Chris Young and Dontrelle Willis

Justin Romero and Jason Seabolt

Eric Henes and Kyle Kennedy

Driving Out Domestic Violence

Current and retired professional athletes united for this eighth annual celebrity golf tournament at Talking Stick Golf Club.

The event raised funds for Chrysalis and victims of domestic violence.

Barry Enright and Tim Raines

Brendan Wallace, Brandon Miller and Jason Sanders

Thuy Pham and Lauren Teahen

Myla Bushman and Kathryn Mattson

Tyler Moore and Deb Snowden

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doctor’s orders / by Joseph Sirven, MD

Joseph Sirven, MD, is a neurologist at Mayo Clinic.

Epilepsy, Explained Breaking down the common condition Epilepsy is surprisingly common.

It affects one in 26 Americans: both males and females of all races, ethnic backgrounds and ages.

Despite its prevalence, it continues to be misunderstood and feared.

The Stigma of Epilepsy Much of the stigma of epilepsy comes from the fact that it is essentially a brain or neurological disorder, but epilepsy is not a form of mental illness. People also become frightened by seizures, especially when they involve strong convulsions.

Epilepsy causes an imbalance in the brain’s electrical activity, which in turn can cause seizures.

These can last from a few seconds to a few minutes, with varying frequency.

Not everyone with epilepsy experiences strong seizures or muscle contractions, though. They may simply stare blankly for a few seconds during a seizure or experience temporary confusion, fear or anxiety.

Only seizures that originate in the brain are considered epileptic seizures.

Others can be caused by low blood pressure, heart problems or convulsions from fever.

Many Possible Causes Epilepsy has multiple causes, from brain injuries, tumors or stroke to infectious diseases, develop-

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mental disorders or even prenatal injuries. In children, high fevers can sometimes be linked to seizures. In older adults, dementia can increase the risk of epilepsy. Research has found a genetic link to some types of epilepsy, but it’s likely that genetics are only part of the cause. Environmental conditions can also trigger seizures.

Diagnosing Epilepsy At least two unprovoked seizures are generally required for an epilepsy diagnosis. Doctors often start with a neurological exam and blood tests. They may also recommend different types of brain scans in hopes of gaining insight into brain abnormalities.

The good news? About 80 percent of people with epilepsy can control their seizures with medications, and there are dozens of options available.

Treatment can also include surgery, implantable devices and special ketogenic diets.

Some people require lifelong treatment to control seizures, but for others, seizures eventually

go away. Some children with epilepsy even outgrow the condition with age.

Living with epilepsy can take an emotional and psychological toll, but modern medicine offers a time of great hope – and greater acceptance of people with medical conditions. Quality of life for people with epilepsy has never been better, and patients with this condition continue to see significant improvements through treatment with trained health care professionals.

If you think you may have experienced a seizure, don’t delay – make an appointment to see your doctor for diagnosis and treatment immediately.

Then follow these simple steps to help reduce your risk of seizures: Take your medication exactly as prescribed; Get plenty of sleep; Wear a medical alert bracelet; Boost your strength – and spirits – with regular exercise; Manage stress and join a support group; Avoid smoking and limit alcohol intake; Eat healthfully and stay hydrated.

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