Scottsdale Health June 2020

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allyouneedforhappiness.com

STICK WITH IT How to maintain your workout routine during unpredictable times

STRESS LESS Simple steps to feel calm starting today

The World Beauty Fitness & Fashion pro talks female empowerment, self-love and femininity in bodybuilding

SUNSCREEN MYTHS DEBUNKED RICHMAN MEDIA GROUP

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Schedule Your Consultation Now At 480.551.2040

The Hills has you covered for all of your beauty needs!

Experience The Hills, where you can rest assured all sanitation and safety protocols are being followed. Your safety is our priority!

•Masks worn by all employees and clients.

•Extra sanitation measures during and in between clients.

• Limited occupancy.

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480.585.3787 8912 E. Pinnacle Peak Road Suite F-4 Scottsdale, AZ 85255 (In the La Mirada Shopping Center)

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content / June 2020

12 e d note 14 health news

40

Gratitude for mental health, staying in the moment for stress, baths for your heart, salt dangers, the two-blanket system, X-rays for soft tissue, the one-year diet itch, and Type 1 diabetes heart warnings

Genevieve Ava The fitness pro on flexing and femininity in the world of bodybuilding competitions

16 list

Sunscreen myths debunked

17 splurge Flobody Gym

18 cook Greek salad hummus dip

20 food

Delicious deliveries

22 weight loss News to know

44

Emily Bernstein

The Arizona State University student and Arizona Sidewinders dancer reflects on her new normal post-freshman year

24 solo scottsdale Meet Ryan

26 muscle

Sweet supersets

28 balance Moving forward after failure

30 nutrition Healing herbs

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KERRY ZANG, DPM Diplomat, American Board of Foot & Ankle Surgery Q: What is neuropathy?

A: The presence of burning,

Q: What if you’re already being treated for neuropathy?

tingling or numbness often leads

A: If you’re not finding relief

to a diagnosis of neuropathy,

from medication or treatment,

yet in many cases it’s not.

it may be time to consider the

As doctors, we were taught

fact that it may not be neurop-

that neuropathy is neurological

athy. A second opinion may be

condition that only gets worse.

helpful to determine the cause

In recent years, I started to look

of the tingling, pain or numbness

at neuropathy as more of a

in your feet.

vascular disease (related to poor circulation) rather than a nerve condition, but I had no way to prove it.

Q: What has changed in diagnosing neuropathy?

Q: What has been the problem with traditional treatments?

A: Just treating the symptoms is my biggest concern with traditional treatments. If we

A: I’m now doing a more exten-

don’t find out what’s causing the

sive exam to evaluate circulation

problem, all we are doing is sup-

in the foot. I also work with a

pressing the symptoms allowing

team of endovascular physicians

the condition to progress. If we

who can evaluate if there are

can increase circulation, oxygen

10555 N Tatum Blvd,

any blockages in the blood

and nutrition can get to the

vessels below the ankle. A block-

affected nerves and regenera-

Ste A101

age affects circulation and, in

tion may occur.

many cases, may be the cause of neuropathy symptoms.

Q: If there is a blockage, what’s next?

Q: When should someone seek help?

A: There is no benefit to waiting to see a doctor. I always say it’s

A: Patients undergo a thorough

best to make an appointment at

examination and those that are

the first signs of a problem. But

candidates have a minimally

it’s also never too late seek help.

invasive procedure performed

There are new advancements

in an office setting that basically

and protocols being developed

clears the blockages and allows

all the time, so it’s important to

for better circulation in the

learn if there is another option

affected areas. Many feel pain

available for you.

relief almost immediately.

Paradise Valley, AZ 85253 (602) 954-0777 azfeet.com itsnotneuropathy.com

FOOT & ANKLE

BUNIONS / HAMMER TOES / HEEL PAIN / FOOT PAIN / NEUROPATHY / FOOT & ANKLE ARTHRITIS

content / June 2020

32 48

32 scottsdale soul CIVANA’s streamed classes, yoga at home, an app for support, a recipe for blueberry almond salad, a virtual philanthropy run, and an online summer camp

34 life

Clean canned cocktails, travelthemed spa treatments, virtual dance classes, make-your-own sushi roll packs, and a blueprint for fridge organization

36 toys, tech & gear Composting 101

38 crazy 8s Facts about our oceans

46 relating 06/20

Stress less

allyouneedforhappiness.com

48 beauty

STICK WITH IT How to maintain your workout routine during unpredictable times

DIY hair masks

STRESS LESS Simple steps to feel calm starting today

50 endurance

50

Maintaining a routine

The World Beauty Fitness & Fashion pro talks female empowerment, self-love and femininity in bodybuilding

SUNSCREEN MYTHS DEBUNKED RICHMAN MEDIA GROUP

ON THE COVER: Genevieve Ava, photo

by James Patrick, www.jamespatrick.com.

8

ScottsdaleHealth

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unprecedented level of healthcare. The future of wellness has come to Arizona, with the goal of preventing acute and chronic diseases one person, one neighborhood, and one community at a time.

The Prevene™ difference is evident from the moment you step through the door; its setting is casual, not clinical. You will find no sick patients, no prescription medication influences, only a holistic approach focusing on your lifestyle and your health.

Best of all, you don’t have to fork over the extra cash to get the cutting-edge preventive care you deserve – it’s billed to your insurance just like an annual physical or a regular office visit would be.

The healthcare paradigm is shifting its focus from treatment to prevention, and Prevene™ is at the forefront. “It’s time for preventive healthcare to become its own specialty, set apart from the primary care offices that are already overburdened with sick patients,” says Dr. Rotella. In a blind review, with an overall 4.95 star rating, the majority of patients stated they preferred a separate location from the busy, crowded doctor’s office – a testament to the need for programs such as Prevene Wellbeing®.

Experience for yourself the amazing feeling of understanding your entire body as it relates to the future of your health with Prevene™. Your insurance plan covers your preventive healthcare, so why not take advantage of the benefits and biohack your way to a better you? Your body – and your mind – will thank you.

Why hasn’t anyone thought of this before?

BETTER HEALTH THROUGH BIOHACKING What if you could change your physiology and optimize your body’s performance through cutting-edge preventive care? For residents of the Valley and beyond, Prevene Wellbeing® is doing just that.

Gone are the days of traditional physical exams consisting of a height and weight check, a quick once-over, and a lab order; with Prevene Wellbeing®, you’ll learn more about your body than you ever thought possible, and “biohack” your way to optimal health using a customized plan. Prevene™ utilizes advanced 3D body scanning technology which provides you with a comprehensive look at your physical makeup, allowing you to see your body in a whole new light. Afterward, Prevene Wellbeing®’s program can use the results of your physical to formulate a thorough wellness plan, and you have 24-7 access to the free Prevene™ app: containing helpful nutrition and

workout plans and direct support, it’s a tool for ongoing success right at your fingertips.

“We are seeing an overall greater need in prevention, and studies show that there is not enough time for it to be done in an overcrowded traditional treatment-based clinic,” states Joseph A. Rotella MD, DC, creator of the Prevene Wellbeing® program. Today’s patients are eager for a personalized focus on wellness, early detection, health screenings, mental health, nutrition, and an appropriate diet and exercise program for their lifestyle.

Biohacking is the next wave of wellness technology, and it’s all possible with Prevene Wellbeing® — an innovative and

10277 N. 92nd St., Suite 102 480.614.5349 www.prevene.com

ed note / June 2020

It sure feels good to be back. As you may have noticed, along with many businesses that had temporary closures, we did not print our May issue. This was the first time in the media group’s history that we did not put out an issue. While the decision wasn’t mine, I know it was a tough choice for the company but one that had to be made.

Thankfully, we are back in action and I couldn’t be happier.

I can imagine everyone has been affected by COVID-19 in some way, whether it’s no longer being employed, staying away from family and friends, knowing someone who suffered from the virus, cancelling a large event like a wedding, or even missing your favorite gym.

This month, however, I feel like there’s a tiny rainbow after the storm – though it might not be completely over, certain aspects of society are starting to rebuild and reopen, and it’s beyond great to see.

Some of our content is designed to help you manage the stress that COVID-19 (and even just normal life events) is bringing on. Flip to page 46 for a 10-step checklist to reduce stress, page 30 for adaptogens (aka healing herbs) to reduce stress, and page 28 for tips on overcoming failure. For those that are still spending more time at home, we’re highlighting composting materials (page 36), food box delivery services (page 20), DIY hair treatments and masks (page 48), tips to maintain a normal workout routine through the craziness (page 50), and a superset workout you can do from anywhere (page 26).

We’re also featuring Genevieve Ava, who you’ll see on our cover. She’s all about flexing and femininity, talking the world of physique competitions, self-love and female empowerment on page 40.

While this may not be the summer you originally planned, I hope your new normal is even the tiniest better by reading our June issue.

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

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Achieve the Perfect Body Shape

You can lose inches with just 1 session! Body Revive is the latest cutting-edge technology for fat removal and skin tightening.

There’s a quicker recovery time and less pain compared to other contouring technologies, and the results are seen immediately.

“The faster recovery time, less pain, and the dramatic results are why Body Revive is generations ahead of Cool Sculpting and other similar technologies,” April explains. This technology visibly changes your skin texture and shape as well as dramatically removing fat. Body Revive is the #1 skin tightening technology for a bikini-ready body!

ARE YOU

BIKINI BODY READY? Bikini Season is right around the corner and there’s no better time than now to book your appointment at Scottsdale’s premier salon and medspa! With all the beauty experts under one roof, The Hills Beauty Lounge Day & Med Spa is the place for all things beauty.

Healthy from the Inside Out

As the seasons change, so do our bodies. Our immune systems especially take a hit, which is why The Hills offers several immune support options to help us feel our best. “Vitamin B shots are especially popular this time of year to give the body that added boost to fight off any lingering illness or the ‘winter blahs,’” says owner and Master Aesthetician, April Martinez.

All about Hair

Add flare to your hair with cut and color services to brighten your summer look. At The Hills, you can expect only the absolute best, with master level stylists and trained experts in blondes. The Salon also carries a wide variety of hair extension colors. “Mermaid hair extensions are all the rage right now! They’re kid friendly as well, making it a fun mom and daughter date,” April says.

And it’s not too late to take advantage of the special presummer hair detox! Call The Hills Salon to find out more.

Let Your Natural Beauty Radiate

It’s only natural that you want to wear less makeup in the summer months. Which is why it’s important to have a good skin care regime designed specifically for your skin needs. The Hills Spa is a full-service medspa with medical-grade skin care options and highly trained aestheticians to help you shine.

Let the experts at The Hills bring your beauty to its full potential with this lightweight and long-lasting makeup! Glo Skin Beauty is a mineral makeup line that helps revive your skin, while giving it an extra healthy glow. Glo Beauty makeup is antioxidant rich and actually improves skin health.

Unique to You

Now is the time to start preparing for bikini season and what better way to do that than with a luxurious and individualized beauty experience? Try our beauty advising program to help you navigate your options and maximize your beauty budget while you relax and let your worries melt away at the Valley’s most revolutionary beauty destination, The Hills Beauty Lounge Day & Med Spa. For a complete list of services offered and to book your appointment, visit The Hills Beauty Lounge Day & Med Spa at www.thehillsexperience.com or call 480.585.3787.

P U B L IS H E R Bill Richman V I CE 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 AD 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

CON T R IB U T IN G WR IT E R S Serkan Aygin, Gillean Barkyoumb, Lewis Elliot, Aaron Freeman, Jocelyn Freeman, Mandy Holmes, Joy Kushner, Elizabeth Liberatore, Brittany Maroney, Kelly Potts, Pablo Prichard, Erica Ptak, Ruby Walker P H OT OG R A P H Y Mark Morgan, James Patrick, Erica Ptak

H OW T O C ONTA C T US E D IT OR IA L gabby@richmanmediagroup.com A D V E RT IS IN G 480.229.3122 bill@richmanmediagroup.com S U B S C R IB E www.allyouneedforhappiness.com

10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2020, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.

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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TRUST YOUR FACE TO A DOUBLE BOARD-CERTIFIED FACIAL PLASTIC SURGEON

DAVID A. HECHT MD PC American Board of Facial Plastic & Reconstructive Surgery American Board of Otolaryngology / Head & Neck Surgery

SPECIALIZING IN ALL AREAS OF THE FACE & NECK SURGICAL: • • • • • •

Face & Neck Lift Blepharoplasty Rhinoplasty Brow Lift Chin Implant Otoplasty

HECHT MD AESTHETICS: • • • • • •

Botox Dermal Fillers Laser Treatments Chemical Peels Eyelash/Brow Treatments Medical Grade Skin Care

480.374.2935

www.DrDavidHecht.com 20201 N. Scottsdale Healthcare Dr. Suite 250 Scottsdale, AZ 85255

news

/ compiled by Kelly Potts

Beyond Gratitude In trying times, you often hear “list a few things you are grateful for each day.” And, while that will help with your immediate worries, it may not be helpful for long-term anxiety and depression.

Practicing gratitude has several benefits increased life satisfaction, extroversion, and forgiveness. However, a new analysis published in the Journal of Happiness Studies suggested it might not be all that effective as a treatment for anxiety and depression. Researchers noted that while there were immediate benefits after study participants expressed their gratitude, it wasn’t enough to be recommended as the only treatment.

Source: www.cnn.com

Bath Benefits Sometimes you just have to take a bath. In a study published in Heart, scientists in Japan tracked the bathing habits and cardiovascular disease risk of 30,000 adults for 20 years. According to the study, daily hot baths were associated with a 28% lower risk of heart disease and a 26% lower risk of stroke.

Source: www.healthline.com

Shaker Down It’s time to think twice when reaching for that saltshaker. According to the American Heart Association, nine out of 10 people consume too much salt. A study featured in Science Translational Medicine reported consuming too much salt could make it harder for the immune system to destroy bacteria in some human organs. Along with this new data, there is evidence that excess dietary salt raises blood pressure, which is a risk factor for heart disease and stroke.

Source: www.medicalnewstoday.com.

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Slowing Stress In times of extreme stress, it’s essential to learn to slow down. A study published in Personality and Individual Differences suggests people can minimize emotional reactions to stressful events by both planning ahead and mindfully being present in the moment. The researchers noted that those who made plans but had lower levels of mindfulness experienced more significant responses to stress. Those who suffer chronic stress noticed a shift in their mental health, immune health and, eventually, physical health.

During trying times, make plans and to-do lists, but remember to stay in the moment and take a few deep breaths.

Source: www. medicalnewstoday. com.

Two Blankets, One Bed More Than Bones Doctors can now get a better look at soft tissue, not just bones, through X-rays. Researchers in Japan found a way to use X-rays to tell doctors about potential issues in soft tissue, in a similar way to how ultrasound or magnetic resonance imaging (MRI) work – but with much higher resolution. The advantage: X-rays can provide much greater resolution than ultrasound, on the order of tens of micrometers (millionths of a meter) instead of millimeters (mere thousandths of a meter).

Source: www.cnn. com.

In not so shocking news, it turns out sharing a blanket with your partner during the night may not be the best choice. From the number of blankets to thickness and stealing covers at night, couples fight over it all. Tara Youngblood, the co-founder and chief scientist at Chili Sleep Systems suggests using a “two-blanket system” could help you sleep better, and resolve a few pesky fights. Studies show that 92% to 98% of people sleep at different temperatures.

Regardless of gender, two different people in a bed are very likely to sleep best at different temperatures. So grab your preferred blanket, have your partner do the same, and improve your sleep!

Source: www.sciencedaily.com.

The Heart of Type 1 In addition to managing Type 1 diabetes, those with the condition should consider regular cardiovascular checkups, as well.

Dr. Myra Lipes, investigator in the section on immunobiology at Joslin Diabetes Center at Harvard Medical School, found those with Type 1 diabetes without known cardiovascular disease have a higher risk of heart failure than the general population. She found the presence of autoantibodies against heart muscle proteins was associated with cardiac magnetic resonance (CMR) imaging evidence of increased volume of the left ventricle, increased muscle mass, and reduced pumping function (ejection fraction).

Because cardiac autoantibodies can be detected in a simple blood test, this research opens a new avenue for identifying the potential for heart failure in patients with Type 1 diabetes.

Source: www. sciencedaily.com.

The One-Year Itch Some diets aren’t made for the long haul, according to a study published by The BMJ. The study results suggest that most diets result in similar modest weight loss and improvements in cardiovascular risk factors over six months. However, at the 12-month mark in the study, weight loss results of particiapnts were lower, and increases in cardiovascular risk factors largely disappeared, except in association with the Mediterranean diet.

After weight-loss goals have been achieved, consider switching to a long-term sustainable lifestyle, instead of crash and burn diets.

Source: www.sciencedaily.com.

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list

/ by Pablo Prichard, MD Pablo Prichard, M.D. has been the Chief of Plastic Surgery at Honor John C. Lincoln Hospital for 14 years, Medical Director for Plastic Surgery and is Senior Partner at Advanced Aesthetics Associates. Dr. Prichard serves more than 2,000 patients every year and has specialized in both reconstructive and cosmetic procedures.

For more information, visit drprichard.com and follow on Instagram @ pabloprichard.

6 Sunscreen Myths Debunked As temperatures rise, you may find yourself outside more often to enjoy the Arizona weather, but are you doing so safely? Skin is the largest organ of the human body, so it’s important to protect it from the sun’s harmful rays – during every season, but especially summer – that can lead to sun damage, premature aging, wrinkles and cancer. Learn the truth behind these six sun protection myths to keep your skin looking and feeling great this summer.

1. Sunscreen is waterproof.

Unfortunately, no sunscreen is 100% waterproof. Products labeled as waterproof or sweatproof may stay on the skin longer but ultimately need to be reapplied after getting in water or working up a good sweat.

2. Base tans protect your skin.

A tan is your body’s response to being damaged by UV rays.

A base tan gives little to no protection against the sun and only provides the

16

equivalent to SPF 4. For reference, a white shirt provides roughly SPF 7.

Whether you have a tan from a tanning bed or being outside, you’re damaging your skin.

3. All sunscreen is the same.

There are a variety of sunscreens that protect you from different levels of sun exposure.

Choose a fullspectrum sunscreen of at least SPF 30 because it blocks the largest range of Ultraviolet rays.

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In addition, be sure to apply anytime you’re outside and reapply every two hours. You need protection for direct sunlight, but also reflected UVR (ultraviolet radiation) from surfaces like water, sand and concrete. Also, the best sunscreens contain the minerals zinc oxide and/or titanium dioxide.

These are a physical block and reflect the UV rays off the skin and work immediately on application. Chemical blocking agents such as Oxibenzone,

Oxtinoxate, and Avobenzone, among others, work by being absorbed into the skin and take 30 minutes to have effect, and thus must be applied before sun exposure.

4. You don’t need sunscreen when it’s cloudy.

It’s important to wear sunscreen even if it’s cloudy or rainy.

Clouds don’t block UV rays, so your skin is just as susceptible to damage as it would be on a sunny day. Always take the time to apply

and reapply as you normally would when you’re spending time outside.

of any sun damage as it can be harder to detect signs of skin cancer.

5. People with dark skin don’t need sunscreen.

People with more melanin in their skin have a lower risk of getting skin cancer, but they can still get sunburnt. Melanin does not protect the skin against UV rays and if you continuously expose your skin you can look five to 10 years older. In addition, those with dark skin need to be mindful

6. You don’t need to follow the dosage on the bottle.

You must wear the proper dose of sunblock to actually get the listed SPF. This means a shot glass full for the body and teaspoon amount for the face, neck, and don’t forget the ears. If you are using half the dose, you are getting far less than the listed SPF.

splurge / by Gabby Leighton

All in One

Everything needed for a fitness class rolled into a single mat

When a new mom couldn’t make it to the gym and was tasked with working out from home, she and her husband began to build a product for busy people to get fit from anywhere, anytime.

From a dream on Kickstarter to reality, the Flobody Gym, as its now called, is essentially a yoga mat with tons of hidden treasures.

The 10-pound gym is complete with a body bar, two removable 2-pound weights, resistance bands, handles and foot straps rolled into one 24-by-72-inch biodegradable nonslip mat. It’s designed to give training versatility, with the necessary equipment for actives like Pilates, yoga, HIIT, barre, cardio, core strengthening and mobility workouts.

The company offers free workouts as well as a 12-week program complete with an e-book and 50 workout videos ($39). $129 at Flobody, www.flobody.com.

06/20 ScottsdaleHealth

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cook

/ recipe and photo by Erica Ptak

Greek Salad Hummus Dip

SERVING SIZE: 5-6 servings

Erica Ptak is the creator of Founded in Flavor, a local food blog devoted to healthy, indulgent recipes. For more information on her blog, visit foundedinflavor.com or visit her Instagram at @ foundedinflavor.

1 15-ounce can chickpeas, rinsed and drained 1 cup tahini 1 cup freshly squeezed lemon juice (4 to 6 lemons), divided 3 tablespoons chopped garlic 1 teaspoon ground cumin ½ teaspoon Sriracha 4 tablespoons olive oil 1 tablespoon red wine vinegar Kosher salt and freshly ground black pepper 1 large cucumber, peeled, diced 2 cups cherry tomatoes, halved ½ red bell pepper, chopped ½ orange bell pepper, chopped ½ cup diced red onion 3 artichoke hearts, roughly chopped ½ cup crumbled feta cheese

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ScottsdaleHealth

Place the chickpeas, tahini, lemon juice, garlic, cumin, Sriracha, 2 tablespoons olive oil, 1 tablespoon salt, and 1 teaspoon pepper into a food processor and process until the mixture is smooth and spreadable. If the mixture is too thick, add a few tablespoons of warm water to thin out the hummus. In a large bowl, combine the diced cucumbers, cherry tomatoes, red bell peppers, orange bell peppers, onions, and artichokes. Toss with 1 teaspoon salt and pepper, 2 tablespoons of olive oil, and 1 tablespoon of red wine vinegar. Spread the hummus onto a large serving platter, top with vegetables, sprinkle with feta cheese and drizzle with olive oil.

06/20

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food

/ by Mandy Holmes

Delicious Deliveries Forgo the grocery store for shipped sustenance Whether you’re trying to eat healthier or want to avoid the grocery store, food boxes sent directly to your front door are all the rage. There’s a service for every diet and every need, from raw proteins that are ready to cook to kits with pre-portioned ingredients and easy-to-follow recipes to microwavable meals.

Here are some options that will turn mundane meals into gourmet greatness.

Purple Carrot Plant-based Purple Carrot creates vegan breakfast, lunch, dinner, and packaged snack options.

The menu rotates weekly and customers can customized their experience.

Categories to choose from range from quick and easy to gluten-free to chef’s choice dinners. Each meal showcases a recipe, nutrition information, the time frame to prepare, and a list of tools you’ll need at home.

Starting at $71.94 per week. www. purplecarrot.com.

Daily Harvest Daily Harvest is focused on fruits and vegetables straight from the freezer, featuring ingredients that are 98% organic and sourced from sustainable farms. The vegan meals (pick from smoothies, soups, flatbreads, harvest bowls and more) arrive in a cup ready to feed one to two people. Preparation is easy, requiring only a little liquid followed by blending, warming up, or refrigeration overnight. Prices start at $7.99. www. daily-harvest.com.

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HelloFresh If you’re looking to stay healthy and stick with modified classics, Hellofresh may be the perfect option.

The pre-portioned ingredients (delivered in recyclable materials!) and flexible subscription make this delivery company a simple, stressfree way to cook.

Each meal comes with easy-to-follow instructions and fresh ingredients, with all menus designed by nutritionists and chefs. Starting at $69. www.hellofresh. com.

Blue Apron Every Blue Apron recipe is accompanied by printed and digital content, including stories about specialty ingredients sourced directly from farms and artisanal purveyors.

The company offers diabetes-friendly and health-conscious options, featuring an ever-changing mix of meat, fish and Beyond Meat.

To ensure ease, ingredients are pre-portioned and meals take about 35 minutes to prepare.

Starting at $8.99 per serving. www. blueapron.com.

Freshly Each Freshly meal is perfectly sized for one individual. The fully-cooked and ready-to-heat meals are delivered fresh, and require just three minutes in the microwave. Choose four, six, nine or 12 meals per week from the menu of over 30 options. Each dish averages at about 500 calories and users can set dietary preferences. Starting at $7.99 per meal. www.freshly.com.

Sun Basket Sun Basket’s various dietary meal plan options include paleo, low-carb, gluten-free, lean and clean, vegetarian, and vegan.

Breakfast, lunch and dinner recipes utilize organic, non-GMO ingredients, including organic meats and seafood. The company also offers snacks as well as individual proteins, sauces and pastas for those who want to make their own creations.

Dinners start at $10.99. www.sunbasket.com.

Butcher Box Butcher Box delivers antibiotic- and hormone-free frozen vacuum-packed meat directly to your doorstep on dry ice in an insulated box. Customers can customize their own boxes from over 20 different cuts of beef, pork and chicken, or choose a curated box.

Butcher Box offers 100% grass-fed and grass-finished beef, Heritage breed Pork, and free-range organic chicken. Prices range from $129 to $270. www.butcherbox.com.

In the Heart of Phoenix is Your One Stop Shop for: TAILORING • CUSTOM DESIGNING • ALTERATIONS • FABRIC • BRA NEEDS JUST ABOUT ANYTHING THAT REQUIRES SEWING FOR MEN & WOMEN! “The Fairy Godmother of Fashion” You deserve to look great! Our extensive collection of beautiful fabrics and trims are perfect for dressing you in suits, tuxedos, formals, MoB, MoG, Bridal, Bridesmaids gowns and casual wear made specifically for you and your style.

–Owner and Designer Scylvia-Elvira Danese

Scylvia-Elvira Danese 'The Fairy Godmother of Fashion' and 'The Boob Whisperer'

‘The Boob Whisperer’ 9 out of 10 women are wearing the WRONG size bra.

8 out of 10 don’t know how to put it on.

• • • • • •

This creates pain in your neck muscles Puts pressure on your organs Makes your back hurt Gives you bad posture makes your clothes not fit properly and the worst part as if that isn’t enough …

IT MAKES YOU LOOK FAT!!!!

I do a FREE BRA FITTING, and in 5 minutes I make you look as if you lost 10 pounds.

I’ll show you how to put it on, how to wear it, and if we don’t have your size we order it.

We don’t give you “the sister size” as they call it.

If you are tired of having your boobs everywhere except where they should be on your body, call the ‘The Boob Whisperer’.

MEN, we are NOT afraid of your suit alterations!

We do it ALL and do it BEST!

Owned and operated in Arizona since 1971

Yes we can… just say when!

Find out why people from all over the world come to Danese Creations!

602.955.1313 answers@DaneseCreations.com | www.DaneseCreations.com | 3902 E. Indian School Rd. Phoenix, AZ 85018

weight loss news / compiled by Kelly Potts

Breakfast, Anyone?

Breakfast is known as the most important meal of the day, but a particularly big breakfast may be the best route to go. A study published in Endocrine Society’s Journal of Clinical Endocrinology & Metabolism reported that eating a big breakfast rather than a large dinner may prevent obesity and high blood sugar. Breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis (a measure of how well our metabolism is working) as the same meal consumed for dinner, according to research. The results also indicated eating a low-calorie breakfast leads to increased appetites, specifically for sweets.

Source: www.sciencedaily.com.

Sugar Tax A seemingly far-fetched idea may become the new normal. Leading researchers in New Zealand are pushing the country to follow in the footsteps of the U.K. and more than 30 other countries and introduce a tax on sugary drinks to tackle obesity and reduce deaths from chronic diseases. In a review of recent international research on the impact of food and beverage taxes, the researchers identified the intense level of scientific evidence showing such charges work. While a few U.S. cities have adopted such taxes, it’s unlikely to become countrywide, despite the proven health benefits.

Source: www.sciencedaily.com.

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The Magic Number When trying to lose weight, what should your goal be? Ten pounds or maybe even more?

According to a study published by Harvard Health, the goal should be 5%.

Researchers found when people lose 5% of their total body weight, that’s when clinically significant physiologic changes occur. After losing just 5%, study participants experienced better sleep, and reduced heartburn, blood pressure and knee pain, as well as extra energy and higher self-esteem.

Source: www. health.harvard.com.

Chest Day Never skip leg day – or chest day. The chest muscles are essential for lifting, pushing, and controlling arm movements.

However, despite your best efforts, you may notice excess fat in this area of the body. The good news: Most people can reduce chest fat through a healthful diet and regular exercise. The type of activity can take many different forms, ranging from HIIT to strength training and various chest focused movements.

Source: www. medicalnewstoday.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…

Ryan Soto AGE: 30 ABOUT ME: I’m originally from California, and I now reside in Phoenix. I’m a devout Christian, and I currently work for the Governor’s Office of Youth, Faith & Family as an executive assistant to the director. I was in the music industry for six years in Los Angeles as a recording engineer and producer. When I’m not working, I enjoy family time, exercising, barbecuing and meeting new people.

MY FAVORITE BOOK IS: Love You Forever by Robert Munsch.

MY FAVORITE TV SHOW IS: Rob & Big.

WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I’m looking for a woman who is absolutely on fire for God. Someone who loves herself and others for who they are and what they’re created to be. Also, that she simply knows what she wants and doesn’t play any head games.

THE MOST IMPORTANT QUALITIES TO ME ARE: Knowing her identity, a great steward over her talents and responsibilities, integrity and an awesome cook.

THE LEAST IMPORTANT QUALITIES TO ME ARE: Gift giving, how much money you make, or wanting to travel the world.

MY FAVORITE MOVIE IS: Little Big League.

Interested In Meeting Our Single?

Email him via gabby@richmanmediagroup.com. Please put “Ryan” in the subject line.

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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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We pride ourselves on focusing on high quality pressing, being tough on stains, but eco friendly, using only organic, non toxic, dry cleaning solvents and professional wet cleaning. Your garments will last longer and look exquisite!

CONVENIENT LOCATIONS SW CORNER SCOTTSDALE RD & LINCOLN AJ’S COMPLEX SE CORNER SCOTTSDALE RD & DOUBLETREE SPROUTS COMPLEX NW CORNER TATUM & SHEA (DRIVE-THRU) WHOLE FOODS COMPLEX

480.951.2206 We offer same day service at any location before 9:00 am Monday through Friday.

Monday-Friday: 7 am-7 pm Saturday: 9 am-5 pm Sunday Closed for maintenance

Sign-Up Online at OrganicCleanersAZ.com

muscle

/ by Joy Kushner / photos by James Patrick

SWEET SUPER SETS

SUPER SET #1 Alternating Curtsy Lunge to Jump Squat

An outdoor workout for the entire body

Lateral Lunge with Knee-up/Jump

The sun is out, so why not take your total-body workout outside? This resistance training and total-body conditioning routine is done with only one piece of equipment -- all you’ll need is a circle band.

Resistance training and plyometrics is guaranteed to ramp up your heart rate, leading to superior calorie burn, muscle stimulation, and fitness adaptations. These exercises target major muscle groups which leads to more calories burned during and after your gym session.

How To: Warm up for at least five minutes before beginning this workout. Then, perform each exercise in each superset 15 to 20 times. Try not to rest between superset exercises until you’ve completed both exercises. Rest for 60 to 90 seconds between supersets. Repeat each superset a total of three times before moving on to the next.

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SUPERSET #1 Alternating Curtsy Lunge to Jump Squat Stand with feet hipwidth apart. Step back with right leg, crossing it behind left, bending knees and lowering hips until left thigh is parallel to floor. Return to starting position.

Press the feet down to squat, explode off the floor and jump.

Switch legs.

Lateral Lunge with Knee-up/ Jump Start with feet shoulder-width apart and toes pointed straight forward. Step out with the right foot as wide as possible.

Engage through the right heel and drop hips down and back while keeping the left leg straight, both feet on the ground, and toes pointed forward. Push off of the right heel and bring the right knee to chest as you jump as high as possible with the left leg. Land softly on the left foot, and repeat.

SUPERSET #2: Cross Body Mountain Climbers Start in a plank position, with shoulders over wrists and spine in a neutral position.

Bring left knee close to right elbow extending leg out to the side of the body. Quickly change leg positions so that the right

SUPER SET #2 Cross Body Mountain Climbers

Crab with Alternating Contralateral Hand/Toe Touch

knee is under the left elbow with leg extended and the left foot is back in the plank position.

Crab with Alt. Contralateral Hand/Toe Touch Sit on the floor with feet in front of you and hands behind you. Lift hips off the ground just below parallel to the ground.

Bring right hand up while simultaneously lifting left leg to touch left toes. Return to the elevated position and switch sides.

SUPERSET #3: In/Out Banded Squats Stand with a band just below knees,

hands at chest, feet slightly wider than shoulder width apart and bend knees slightly to activate the glutes. Jump slightly off the ground bringing feet together.

Jump feet out again, pushing against the band and bringing feet back to starting position. Pro tip: Be careful to land softly and ensure that knees are tracking over toes.

to starting position.

Repeat for a total of two jumps. Lift left

arm off the ground and reach for the sky while opening up

hips and transferring weight to sides of feet. Switch arms.

SUPER SET #3 In/Out Banded Squats

Plank Hack x 2 to Alt. Oblique Plank Start in a plank position, with shoulders over wrists and spine in a neutral position. Keeping pelvis steady, jump legs wide and then back

Plank Jack x 2 to Alternating Oblique Plank

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balance / by Ruby Walker

Moving Forward 4 tips for acknowledging and overcoming failure

If you are a depressed person, just trying to get out of bed in the morning can seem like a chore. But now, when you have to stay 6 feet away from other humans, wash your hands incessantly, sanitize every door knob and shoe, you aren’t going to get everything right, every time. Here is some simple advice on how to acknowledge failure, find solace, and move on.

Ruby Walker is a 19-year-old college student, artist, and writer from Austin, Texas, who is also author of Advice I Ignored: Stories and Wisdom from a Formerly Depressed Teen.

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Tip #1 Recognize the process You’ve heard this a million times. Failure is normal, natural, and good. So is eating your placenta.

But for some reason, they both just don’t feel right. If you hate failing, and hate cheesy advice about getting on horses and all that other hogwash, step one is to recognize that you are not the only one.

You don’t need to enjoy failure, but here’s the tough news: you kind of don’t have a choice as to whether or not you experience it. Everyone is constantly failing at something — you

may as well make the slightest attempt to have fun with it.

5. You’re on a roll already! Drink a glass of water.

Tip #2 Draw yourself failing at something Done? Now flip to the next page.

Draw balloons around yourself. And confetti. And a party hat. Welcome to being alive.

6. Do Something Creative. Compose a Haiku, draw a cat, dance, sing. A day used to create — however small the creation — is never wasted. You just added to the universe.

Tip #3 Make a bad day backup plan Sometimes you try something, and not only does it not work, it turns into a too hot car full of steaming, rotten misfortune and ruins your entire day/week/ life.

7. Do something physical. A short walk is fine. A bike ride is better. This is a great way to kickstart yourself.

Here’s a sample checklist for un-ruining a day 1. Breathe deep.

Say to yourself, “The past has passed.

I only have power over my future. I have time.” Really, why should you only get a fresh start once a day? What power does the stupid sunrise have over you? Time is fake. Every single moment is a chance to improve. You set the rules.

2. Are you physically uncomfortable?

Take care of that first. Take an Advil, eat some crackers, brush your teeth.

3. Pick something small to do. Like making your bed or polishing your shoes.

Imagine yourself doing it. Hear how it’ll sound when your sheets slip against each other.

4. Do it.

Tip #4. Update your failing vocabulary.

Tired of wallowing?

When something goes to crap, the best thing to do is move by fast.

You can ride a bike over big potholes if you have enough momentum. Don’t lose momentum!

WHAT TO SAY INSTEAD OF “I SUCK”: I’ll get it next time.

I’m disappointed, but not defeated.

This is how we learn!

I wish ____ had gone better, but I’m okay.

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Having a bad experience doesn’t make me bad.

Life is a mixed bag!

I can overcome this – and you will!

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Our Top Rated Team of Eye Doctors

06/20 ScottsdaleHealth

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nutrition / by Gillean Barkyoumb

Healing Herbs How your diet can help you “adapt” to stress

Gillean Barkyoumb, MS, RDN is a registered dietitian and owner of Millennial Nutrition, LLC where she makes nutrition “doable” for millennial women and moms.

Have you ever thought about how you feel after a long, stressful day? Your body aches, you can’t think straight, your appetite is out of wack – it’s so revealing about just how significant mental stress can affect the physical body. The two are interconnected and in order to be physically healthy you cannot neglect your mental health.

One way to nurture both physical and mental health is through diet. Whether you’re a mom juggling kids, home duties and work, an entrepreneur devoting every waking moment to that new startup, or a high-powered executive constantly on the go, it’s essential to make your diet a priority so you can properly manage the stressors thrown at you every single day.

Balanced, healthy meals can be used as powerful tools to arm your body with the equipment it needs to properly manage stress. But there is one class of nutrients that is specially designed to fight stress and can help you keep up with the demands of life. These herbal ingredients, known as adaptogens, have been used for decades to help those who have physically demanding work (like athletes and soldiers) to excel at what they do by improving performance and stamina, reducing mental fatigue, and enhancing resistance to stress.

Essentially, adaptogens are plants that help the body “adapt” to stress. Think of them like a thermostat, providing what the body needs to adjust to its surroundings. Adaptogens grow in stressful environments – like dry, arid lands or mountainous regions with little vegetation – and are able to overcome and thrive. Research has shown that those properties of resilience can be transferred to humans when adaptogens are ingested.

Daily stressors are not likely to go away any time soon.

In fact, it could be argued that this is one of the most stressful times in history with COVID-19. But you can provide your body with the nutrition it needs to better manage the effect stress has on your body.

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Here are some of the most common adaptogens and how they can support your health Ashwaganda This adaptogen is native to the dry regions of India, North Africa, and the Middle East. It has been a staple herb in Indian Ayurvedic medicine for centuries and is linked to healthy brain and immune function.

Siberian ginseng This is a small, woody shrub found in Northeast Asia known mostly for its ability to help reduce fatigue and exhaustion. Unlike other stimulants like caffeine, research suggests the body doesn’t become tolerant to it as quickly so it can be used in the same doses effectively.

Rhodiola Rhodiola grows in the

cold, mountainous regions of Europe and Asia. Studies show that it strengthens the body’s resistance to stress and helps elevate energy levels.

Schizandra This adaptogen grows as part of a woody vine and is known for its ability to restore liver health. Studies also show that schizandra can help increase mental accuracy and reduce fatigue.

Getting adaptogens in your diet doesn’t require you to muddle roots or create elixirs in your kitchen. In fact, because they have been growing in popularity over the last several years, you may be consuming them in products and

not even know it.

They are common in teas, functional beverages, and daily supplements and can be found at your local grocery store, pharmacy, or whole food market.

The good news is that there is no toxicity associated with adaptogens, so consuming them in various products is beneficial.

While you may feel like you can push through daily stressors, having that burden on your body day after day can have some serious chronic health consequences.

Don’t let stress rule your day – instead, use the power of balanced nutrition and functional nutrients like adaptogens to make your health a top priority.

Benefits of Adaptogens Reduced fatigue Improved attention and focus Increased endurance/stamina Reversed effect stress has on cognitive function Normalized body functions Improved immune system Balanced hormone levels

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soul

Streamed Health CIVANA Wellness Resort & Spa is offering virtual wellness programming throughout the summer.

Monday Morning Intention Setting (8-8:15 a.m.) invites participants to set their intentions for the week, followed by 10 minutes of mindful meditation. The weekly Wellness Wednesday: Explore Your Mind series provides tips and practical mindfulness exercises to augment or sustain your practice. Fitness Friday is designed to help freshen up your fitness routine, from barre to bodyweight training. To finish the week, Sunday Gratitude Circle, live from the resort’s Spa Relaxation Deck (5-5:15 p.m.), encourages reflection on appreciations. All events can be accessed via Instagram TV @CIVANAResort. The Instagram page also features weekly meditation journeys. www.civanacarefree.com.

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Om From Home Missing your routine yoga class? Get zen from the comfort of your own home.

YogaSix, located at Scottsdale’s Gainey Village, is indefinitely offering virtual classes.

Both YogaSix members and nonmembers can access sessions through the Y6Go platform, which has a variety of on-demand options that can be accessed via computer or mobile device. The studio is offering $10 virtual drop-ins. www.yogasix.com.

Virtual Support New app Lyf recently launched as the world’s largest virtual support group.

The free download, available on iOS and Android app stores, is geared to those experiencing anxiety, depression, loneliness, fear, isolation and more. Designed to be a crowd-sourced emotional support network, the app acts as a resource for users to post their experiences, including obstacles and achievements, discuss issues and emotions, or vent their feelings in a safe, virtual environment.

The app also has a team of licensed psychologists on the platform at all times to answer questions and provide feedback for $10 per hour. www.lyf.app.

Blueberry Almond Salad Recipe by Mee McCormick from My Pinewood Kitchen: A Southern Culinary Cure, a collection of 130+ tasty, gluten-free, and gut-friendly recipes. www.meemccormick.com or www.pinewoodkitchenandmercantile.com.

Makes 4 servings

DRESSING ½ cup fresh blueberries ¼ cup rice vinegar 1 teaspoon lemon zest 4 tablespoons lemon juice 3 tablespoons local honey (can sub stevia)

¾ cup extra-virgin olive oil

¼ cup finely sliced red onions

Sea salt to taste

½ cup toasted almonds

Freshly ground black pepper to taste SALAD

2 grilled chicken breasts, chopped (if meet free, replace with avocado)

6 cups mixed greens

½ cup cooked quinoa

1½ cups fresh blueberries

¼ cup goat cheese or almond cheese

Place the dressing ingredients in a blender or food processor and puree until smooth. Season with salt and pepper to taste. In a medium bowl, toss together the greens, blueberries, onions, almonds, chicken (if using), and quinoa. Top with the cheese and drizzle dressing on top. Serve immediately.

Run for a Cause Students from Valley high schools Xavier and Brophy recently joined together to create a virtual fun run to benefit St. Vincent de Paul.

The juniors, who are cross country running friends, teamed up to create The Arizona Run for COVID-19, which takes place through June 12. Participants are encouraged to get outside or on a treadmill and run a mile or 5K alone and send in their time. There’s a leaderboard for prizes for the fastest male and female runners as well as a raffle, with 100% of the proceeds from the entire event benefitting the nonprofit’s COVID-19 Emergency Relief Fund, providing to-go meals from St. Vincent De Paul’s charity dining rooms and food boxes for families in need. It also helps with rent and utility assistance, telemedicine and the uninsured, hygiene kits, and shelter.

Suggested participant donation, $15. www. azrunforcovid.com.

Camp Reimagined The Be Kind People Project, a nonprofit providing students with youth development programming for social, emotional and academic learning, will host a virtual program in place of the typical in-person summer camp that will not be offered this year. Available for purchase by teachers, community centers and individuals, the Be Kind American Adventure will begin this month.

Participants will be able to virtually “travel” across America, learning about different landmarks and experiencing handson activities, recipes, coloring pages, and videos along the way. Once campers travel across America, they will receive collateral and a certification. www. thebekindpeopleproject.org.

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life

Clean Cocktails Female-owned Spa Girl Cocktails is leading a revolution, offering better-foryou options to sip, whether you’re lounging by the pool or hosting happy hour. The company’s products are 100% plant-based and gluten-free. They contain no artificial sweeteners or colors and are low in calories, sugar and carbs. The line, which began with flavored vodkas, recently expanded to offer singleserve cocktails in cans, sold in fourpacks ($16.99).

Flavors for vodka and single-serve cocktails include peach, pear and cucumber. Spa Girl Cocktails products are sold in Whole Foods, Ralphs, Vons, Albertsons, Bristol Farms, BevMo and Total Wine & More and on www.wineglobe. com and www. spagirlcocktails.com.

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Wanderlust Wellness Just because summer travel plans are canceled doesn’t mean exotic locales are out of reach. Reopening June 25 with a new Pristine Clean program of protocols, VH Spa at Hotel Valley Ho is offering Jet Set Crowd treatments, each inspired by a different must-see destination.

Options include the Icelandic Moonflower Signature Treatment (Reykjavik, $215); the Hammam Experience (Istanbul, $215); the Lomi Lomi massage (Honolulu, $145); the Shiatsu Experience (Edo, $215); and the Nature wrap (Helsinki, $215). www.hotelvalleyho.com.

Keep On Dancing The saying “dance like no one is watching” is truly reality thanks to Phoenix Center for the Arts.

The Downtown center is currently providing three free Instagram Live (@phoenixcenterforthearts) dance classes per week for those who want to move to the music at home. On Tuesdays at 6 p.m., Michaela Konzal teaches Dance N’ Sculpt, a dance cardio class designed for every level. On Fridays at 6 p.m., Shaniece Brazwell instructs allage 45-minute Modern Dance classes, a “small space” modern movement class. On Saturdays at 11 a.m., Tiffany Velazquez teaches Playful Movement, encouraging fun dancing. www. phoenixcenterforthearts.org.

Roll With It Takeout doesn’t have to be boring or unhealthy – these days, there’s more to it than delivery pizza and drive-thru burgers. Sushi Roku is leading the charge with its family mealsturned-adventures.

The Scottsdale restaurant’s RollYour-Own Sushi Packs (available in two sizes, $65-$120),

06/20

feature everything needed to whip up world-class sushi rolls at home. The gourmet kits include illustrated, step-bystep instructions for hand rolls as well as soy paper, nori, sushi rice, Albacore tuna, salmon, spicy tuna, snow crab mix, yellowtail, vegetables, ginger, and wasabi. www. sushiroku.com.

Fridge Organization Stocking up on food for the week and having difficulty keeping your fridge organized? Author and celebrity chef Mareya Ibrahim is sharing tips to cut out refrigerator chaos and keep food lasting longer with a brilliant blueprint.

Top Shelf Stock it with ingredients that help you create simple sauces and marinades, like low-sodium broths, stocks, veggie purees and nut milks.

Fridge Bins Fridge bins hold smart snacking veggies – the hearty ones that hold up nicely and don’t require much prep, like grape tomatoes, miniature bell peppers, Persian cucumbers, and radishes. Keep them in open containers at eye level so they’re visible and ready to munch.

These great raw veggie snacks will satisfy your need to crunch.

Bottom Shelf The bottom shelf holds grab and go meals, prepped and ready for you and your family. You can also have veggies and fruit that can be easily converted into meals.

Crisper Drawer Fill the crisper drawer and baskets with prewashed greens, ready to throw into a smoothie, salad, soup, or entree.

Meat and Cheese Drawer Fill the meat/cheese drawer with precooked proteins and grains, including chicken, ground turkey, quinoa and farro.

Doors Stock the fridge doors with sauces and toppings, pickles, etc. that will accessorize your meals with flavor.

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toys, tech & gear / by Gabby Leighton

Composting 101 Get from garbage to garden with these tools

Composting is the natural decomposition and recycling of organic wastes – think fruit and veggie peels, coffee grounds etc.

– which eventually turns into a nutrientrich soil, reducing both landfill waste and your carbon footprint. Composting can seem like a daunting task, but it’s not as difficult as people assume. Here are a few tools to get you started.

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Vitamix FoodCycler FC-30 From the maker of one of the most popular blenders worldwide, the FoodCycler makes composting an easy, convenient activity. The compact, countertop machine – which is the about the size of a bread maker – turns food scraps like fruit cores, veggie peels, dairy, chicken bones and more into fertilizer overnight.

Users simply put their food scraps into the designated bucket and press the button, then the cycler does the work, breaking down the food waste into a 10th of its original volume to create nutrient-rich fertilizer.

The carbon filtration system eliminates odor and methane emissions during cycling, making it perfect for indoor use. Once the cycle is over, the empty bucket can go in the dishwasher for easy cleaning. $299.95 at Vitamix, www.vitamix.com.

Worm Farm Composter Sit back, relax, and let the worms do the work! This stylish product (available in both gray and green) transforms food scraps into fertilizer from any indoor space, perfect for your kitchen, mudroom, pantry or hallway. Once the process begins, add up to a half pound of scraps per day (about the average food waste for a family of four). The worms will work their way through the two trays – when the bottom tray fills up, the worms move up to the top tray.

The compost in the bottom tray should

mature for about a month, while you continue to add food scraps to the top tray. Once the month is up, simply empty the finished compost and repeat. The spigot on the bottom is used to dispense the compost tea for use on houseplants and garden plants. $179 (worms not included) at Gardner’s Supply Company, www.gardeners.com.

SE Patented Stackable Sifting Pan Mesh Screen Available in different mesh sizes, these stackable sifting pans will definitely come in handy while getting compost ready.

Sifters are used during compost to avoid lumps and clumps as well as to make sure that only the finished compost goes into the soil. In addition, sifting also works to aerate the compost, improving the soil structure.

Each pan fits perfectly on top of a five-gallon bucket, and they are stackable for storage. The plastic is lightweight while the stainless steel wire mesh is durable for everyday use. Price varies by size. Starting at $15 at Amazon, www. amazon.com.

Compost Thermometer Is your compost hot enough? The only way to find out is by measuring the temperature, and this thermometer is made for just that.

Best for outdoor composters, check the progress on your pile with this product, which measures from 0 to 220 degrees. The 19-inch stainless steel probe can easily get to the center of your pile.

The main reason to measure the temperature: the more heat, the fast the materials will break down.

Beware, however, that if the compost is too hot, it will dry out and hinder the process. $24.95 at Gardener’s Supply Company, www.gardeners.com.

Bosmere Compost Aerator Speed up the decomposition process with an aerator, which helps to activate everything in the compost bin. Made of non-rust steel with a vinyl hand grip, this aerator has two sets of activating wings, which fold to push into the compost and open out to aerate. With an adjustable handle for left-handed or righthanded use, the tool measures at three feet high. $26.99 at Houzz, www.houzz. com.

Lifetime Dual 50 Gallon Composter For those looking to take their composting to the next (larger) level, these dual bins are the way to go. The dual factor allows you to multitask, using one bin for compost that’s ready to go, while creating another batch in the other bin. The durable containers are UV-protected and retain heat with dark, double-wall panels.

They turn easily on axis for balanced rotation and feature and aeration bar inside, providing air flow. Each gallon bin also has extra-large removable lids and a spring-loaded pin that locks rotation during filling. $292.44 at Hayneedle, www. hayneedle.com.

TURKEY BREAST

OVEN ROASTED CHICKEN

SUBWAY FRESH FIT® should not be considered a diet program. Visit Subway.com for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a

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14SUBP166 Smart Tasty Choices Ad_FIN.indd 1

11/5/14 11:57 AM 06/20 ScottsdaleHealth 37

crazy 8s

The United Nations deemed June 8 as World Oceans Day, giving people an opportunity to celebrate the world’s shared oceans and spread knowledge and awareness about role the ocean plays in our environment and how people can help protect it. Dive into these eight facts about the beautiful bodies of water.

1. Sponging system. Oceans mitigate the impacts of global warming by absorbing around 30% of the carbon dioxide produced by humans.

Unfortunately, this makes oceans more acidic, which is very bad for sea life.

2. Taking cover.

Oceans cover 70% of the Earth’s surface. The Pacific Ocean (the largest ocean on Earth) accounts for almost 30% of that total.

The oceans contain 97% of the Earth’s water.

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3. Light to dark.

At least one time every year, the Arctic Ocean has a full day of sunshine. In contrast, it also has at least one full day of darkness per year as well.

4. Plastic woes.

About 13 million tons of plastic wind up in the ocean every year.

Experts predict that by 2050, there will

be more plastic in the water than fish.

5. Unexplored underwater. Almost half the world’s marine waters are over 10,000 feet deep and these dark depths remain largely unexplored.

6. Staying salty.

There is so much salt in the ocean that if all the salt was dried and collected, it would cover all the continents with 5 feet of salt.

7. Sea life stats.

Oceans are home to nearly 200,000 identified species, but there may be as many as a millionplus species out there that are left to find and explore.

8. Explosive education. Many people may not know that 75% of the world’s volcanoes are located under the Pacific Ocean around Ring of Fire, which is the largest zone of active volcanoes.

funnies

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

A woman in labor suddenly shouted, “Shouldn’t! Wouldn’t Couldn’t! Can’t! Didn’t!”

“Don’t worry,” her doctor said. “Those are just contractions.”

An older man’s leg was in pain so he went to the doctor to get it checked out.

“I’m afraid it’s just old age,” the doctor said after the examination. “There’s nothing we can do about it.”

“That’s not possible, you must be wrong,” the man said.

“My other leg is just fine, and it’s the exact same age.”

Did you hear about the mathematician who’s afraid of negative numbers?

He’ll stop at nothing to avoid them.

On the first day of school, a teacher was going around asking her students ice breaker questions.

“Where were you born?” she asked Sam. “Texas,” Sam replied.

“Which part,” the teacher asked.

“What do you mean which part?” Sam asked. “My whole body was born there!”

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/ by Elizabeth Liberatore / photos by James Patrick

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There are many bodybuilding and fitness federations in existence, including the International Federation of Bodybuilding and Fitness, the National Physique Committee and the World Beauty Fitness & Fashion (WBFF). The latter is unique in that is combines a traditional figure competition with femininity and pageantry elements – think gowns, dramatic lighting and upbeat music.

Founded in 2007, the WBFF offers more female categories than its counterparts, with strong women (figuratively and literally) competing for titles while simultaneously supporting each other. Together, they are proving to the world that femininity and bodybuilding can coexist.

For those reasons, it was an easy decision for Genevieve Ava Zulueta — known to most as Genevieve Ava — to join the WBFF family when it came time to choose a federation.

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THE ROAD TO THE STAGE Originally from San Diego, California, Genevieve Ava moved to the Valley to attend Arizona State University in 2012 as a transfer student from Kansas Wesleyan University. She decided to stick around after graduating with her bachelor’s degree in business and communications. She now calls North Scottsdale home, renovating and flipping Valley houses full time.

“I love the pace of living [here] — it’s not too slow nor too fast; it’s perfect for me,” the 29-year-old says. “Scottsdale is a motivating and ambitious city to live in. Plus, I love being able to be outside in the perfect weather nine months out of the year.”

Genevieve Ava began taking fitness seriously not long after college graduation. That’s also when she learned about the WBFF. One day while she was working out at her gym, she saw a group of the federation’s professionals practicing their posing.

After asking them what they were posing for, she hurried home to conduct a deeper dive on the federation.

“When I learned what it entailed to become a pro in the WBFF, I absolutely loved it,” she says, noting competitors stick to a disciplined nutrition and training regimen before shows.

“The way the federation mixes bodybuilding and glam intrigued me. I love to compete and believed this was something I would enjoy doing.”

The WBFF’s categories for women include diva bikini model — the category Genevieve Ava competes in — diva wellness model, diva fitness model, diva figure model, commercial model and transformation model. Within each category are two subcategories. The first is a traditional figure competition in which competitors showcase their physiques through a series of poses.

The second subcategory combines bodybuilding with pageantry, as competitors take the stage in formal gowns.

“It’s a great federation where they allow women to feel selfempowered by muscle and beauty,” she says of the WBFF. Genevieve Ava’s first WBFF competition took place in Atlantic City, New Jersey, in December 2019. She trained for 16 weeks, entered the competition as an amateur and left as a WBFF professional after placing.

She’s currently prepping for her pro debut, planned for August in Nassau, Bahamas. There, she’ll compete against other WBFF pros for a chance to win a world title.

FLEXING FORWARD Consistency and patience are two words that motivate Genevieve Ava. “Both are key to getting the results you want,” she says.

She especially reminds herself of this when training five to six days a week with well-known contest prep coach Nathan Harewood.

The two train at facilities all over the Valley, including Lifetime, Eos Fitness and Glory Gaines Gym. Cardio isn’t Genevieve Ava’s favorite – she’d make every day a leg and glutes day if she had it her way – but Harwood pushes her outside

her comfort zone each session to meet her goals. In addition to Harwood’s motivational training, she listens to powerhouse female vocalists to make cardio days a little more bearable.

“My playlist during training is geared toward girl power music. I love listening to J.Lo, Dua Lipa and other artists similar to their sound,” she says.

When it comes to food, Genevieve Ava maintains a healthy diet year-round. When training, her diet consists of five to six meals a day, a ton of water and proper supplements. She also stays away from sugar and dairy.

“I meal prep during show prep and offseason and I actually really enjoy it,” she says. “I’m a simple eater, as in I’m aware of what foods do well for my body and keep me overall healthy, which makes it easier.”

FRIENDS AND FAMILY While her main priority now is getting strong for her pro debut, Genevieve Ava (@genevieveava) is diligent about keeping up with her Instagram followers – all 176,000 of them! Though she has quite the audience, the fitness pro sees her platform as an opportunity to become a friend of those who check her page, willing to advise and be a source of motivation to anyone who needs it.

“The most important message I hope my followers can take from my social media is that it’s okay to put yourself first. Selfcare and self-love are important. Confidence can do wonders.”

Genevieve Ava’s support system includes her close-knit family, including her parents and two younger sisters. “They’re never judgmental and are always encouraging and supportive of all my endeavors,” she says.

Her friends are right up there as well, enjoying game nights and home-cooked meals together. And on the days when she feels down or unmotivated, Genevieve Ava turns to them – many of whom are from the WBFF community – to help restore her energy and motivation.

“Whenever I don’t feel like working out, I will watch [my friends’] workout videos and feed off their hard work and dedication. Seeing someone else being productive inspires me to do the same,” she explains.

Self-love is also nurtured for her through modeling.

Genevieve Ava started modeling about five years ago for SHREDZ supplements. Since then she has modeled for wellness brands like Muscle Fitness, Hers, 1st Phorm and Huggers, a leggings line she helped develop.

Apart from modeling and fitness, one of her favorite hobbies is golf. Genevieve Ava played at the collegiate level and still plays from time to time, especially since Arizona is home to a myriad of beautiful courses. If she isn’t on the greens playing a round, she’s tuning into tournaments on TV or attending them.

“Honestly if I weren’t doing what I’m doing now, I would love to pursue a career as a professional golfer in the LPGA,” she says.

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/ by Brittany Maroney / photo by James Patrick

Emily Bernstein settles into her new life as a college student and Arizona Sidewinders dancer

During the first few years of college, most young adults are just beginning to explore passions, unsure where to begin on the journey of life. Emily Bernstein, however, is not most young adults.

At age 19, Bernstein has already tackled quite a bit, and she’s laser focused on achieving her dreams. Beyond a college student, she’s also a fitness model, pageant queen, writer, painter, aspiring sports analyst, anti-bullying advocate and a talented dancer, even earning herself a position on the coveted Arizona Rattlers Sidewinder dance team. Bernstein isn’t afraid to juggle it all to achieve her goals.

College Life

Growing up, Bernstein often traveled back and forth from her remote town in Montrose, Colorado, to her family’s Arizona vacation home.

She grew up horseback riding, performing in plays alongside her mother and competing in beauty pageants. She even won Teen Miss Colorado in the Miss Earth USA pageant and finished off her pageant career by making it into the top five of Colorado Teen USA. Post-stage, she traded her crown for free weights and became a published fitness model at age 15, landing the cover of Max Sports

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& Fitness Magazine. She also modeled in Oxygen Magazine. Her platform was, and still is, that there are ways to stay fit by doing things you love.

“Working out doesn’t always have to happen in a sweaty gym,” she says. “One way I put the fun into fitness is by dancing. It is so fueling to my soul to dance and express myself, while getting a whole body workout.”

After graduating from high school, Bernstein packed up and headed to her home away from home to attend Arizona State University’s Walter Cronkite School of Journalism and Mass Communication. As a freshman this past school year, she juggled life as a busy student pursuing a degree in sports broadcasting, while trying to maintain her active lifestyle.

Though staying healthy while living in the dorms had its challenges, in true Bernstein fashion, she tackled it head on.

“With just a dining hall and a microwave there are challenges [eating healthy in the dorms], but one of the things I love most about Arizona is the healthy food available,” she says. “Underneath the Cronkite School of Journalism, there is this place called Bowl of

Greens. My favorite meal is avocado toast with an over easy egg and I eat anything with peanut butter.”

This year, her busy routine also had to flex to accommodate her active lifestyle, but she always found a way to get her workouts in.

“I did squats or calf raises whenever I brushed my teeth and even though it wasn’t a lot, getting my body moving made me feel so much better,” she says.

After the summer is over, she’ll be back on campus to begin her sophomore year.

Dance & Giving Back

Bernstein has been dancing since age 2. Some of her dance accomplishments since she’s started include teaching choreography for less fortunate middle schoolers who could not afford classes, dancing and acting in theater productions, and performing a lyrical solo for the Miss Arnold Teen Fitness competition, placing as a finalist.

She recently added a new role to her resume as a Sidewinders dancer for the Arizona Rattlers indoor football league.

“The day of auditions I walked in knowing I was facing stiff competition,” she says “I was surrounded by so many talented, strong young women and I knew this was something I was going to have to work hard for.”

Hard work has never frightened Bernstein. In fact, she thrives on the energy she gives and gains from being part of the team.

“The best part of being a part of the 2020 Arizona Sidewinders is all of the amazing people I cross paths with on this journey,” she says. “I have such a great support system behind me from dedicated coaches, to amazing sponsors and most of all, my dance family. I hold this team so close to my heart, this is my first real job and I am so happy that I can combine my two loves of sports and dancing.”

In her spare time, Bernstein is also a spokesperson for the Align the Kind program for PEER Kindness, a nonprofit organization with a mission to reduce bullying in a positive, empathic, encouraging and respectful way.

“This organization came about after a girl in my community, Caitlyn Haynes, took her own life after being bullied. I am a strong believer that if we put as much energy into picking each other up as we do putting each other down, we could make all of the difference,” she says.

Anti-bullying advocacy is more than just another hobby for Bernstein, it’s an integral part of who she is and a key component in her ambitions in life.

“Sometimes, it is hard to balance a social life, school, dance and time for myself but I take little moments for everything and do a little every day,” she says. “I try to take time to work on myself physically and mentally while enjoying the process. I believe in spreading unlimited kindness and I’ll never stop chasing who I want to be and what I want to achieve.”

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relating

/ by Jocelyn and Aaron Freeman

Here is a 10-step checklist to lower stress and stay healthy as a couple. If the number 10 seems daunting, just select three or four that you can implement this week and go from there.

1. Find an outlet It’s important that each of you have an outlet for emotion.

Commit as a couple to a certain schedule for exercise, meditation or journaling.

Pro tip: emotion is “energy in motion” so it is best released through physical movement.

Stress Less 10 steps for a healthier, happier family

The frustrating truth is that none of us can control what’s happening around the world. But the good news is that we do have a say in how we let those circumstances impact our home and family life.

Without intervention, stress can and will impact the happiness and health of your relationship. For some, stress is expressed as being more reactive or hypersensitive. For others, it manifests as being more withdrawn or quiet around your spouse and kids. Wherever you fall in the stress spectrum, you aren’t alone. Use this as a friendly reminder to be more kind and forgiving of yourself right now.

Stress is often heightened when one of two things is happening: you’re resisting what is and not embracing the current moment, or your mind is focusing on what you can’t control and placing unrealistic expectations on yourself. The good news is you can influence how you handle stress.

While you might not be able to anticipate what next week will look like for the local community, you have the power to dictate what actions you take tomorrow. So why not choose to take actions that lead to a healthier, happier family? You may not be able to get to zero stress (let’s be realistic here!), however there are ways to lower stress, manage it and redirect it to motivate you to focus on what you can control in life – what happens in your home.

2. Create media boundaries Create set times that you’ll look at the news and media, for example: 10 minutes in the morning and 10 minutes in the evening. Pro tip: turn off your phone notifications for news and media so you don’t see the alert.

3. Check in with each other Do a mental health check-in with your partner by asking things like “Do you need to talk about anything you’ve been feeling this week?”

4. Control your environment Intentionally create a positive environment at home by playing music, keeping it clean and lighting candles.

5. Practice gratitude Start your morning as a family by saying out loud five things you’re grateful for (big or small) Pro tip: for family that isn’t nearby, form a group text thread where

you write what you’re grateful for each day.

6. Eat healthy Be aware if you start to snack out of boredom and keep your pantry full of healthy foods! Pro tip: devote time each Sunday to prepping snack bags to monitor intake.

7. Read a book Pick a self-development book that inspires and motivates you to read together in the evenings.

8. Go outside As long as you have plenty of room to maintain social distancing requirements, plan to go on 30-minute walks as a family after you finish work.

9. Get organized Use this time to declutter your home and start projects that you’ve been putting off because you didn’t have time. This both passes the time as well as releases some steam.

10. Stay present and positive Focus on enjoying the present moment and extra quality time as a family while also keeping a pulse on your future goals.

Pro tip: start to brainstorm where you’ll travel to next so you have something to look forward to!

Jocelyn and Aaron Freeman are your go-to marriage coaches to learn the relationship skills no one taught you in school. The Freemans are published authors, public speakers, and lead couples workshops in the Valley. For more information, visit www.meetthefreemans.com.

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beauty

/ by Serkan Aygin, MD

Homemade Hair Care DIY masks and treatments made with pantry items

Hair issues can strike at any point. But whether it’s a flaky scalp, damaged hair or fading color, there are ways to combat these changes and leave your locks feeling primed and healthy. It may be surprising that you just need to head to your pantry – not the store – to get great hair treatment, but it’s true.

Hair care doesn’t need to be expensive – a home remedy can work just as well.

The following four organic hair mask and treatment recipes can all be made at home and you’ll be well on your way to having repaired, vibrant, and hydrated locks.

Yogurt and Olive Oil Mask While the yogurt in this mask awakens sleeping hair follicles and promotes growth, the olive oil conditions the hair, and its fatty acids also strengthen follicles. Adding in an egg will promote hair growth and balance out the oil secretion, softening the hair.

To make: Combine one egg, 1 teaspoon

of olive oil, and 2 tablespoons of yogurt in a blender and mix until smooth.

Apply onto wet hair, massage, and leave for 15 minutes under a shower cap. Rinse with cold water.

Apple Cider Vinegar, Honey and Coconut Oil Mask Using ACV on your hair is a great way to add some glossiness,

while honey and coconut oil help lock in color and hydrate your locks.

strands from within, while the protein from the yogurt nourishes dry hair.

To make: Simply mix together equal parts of each ingredient, apply onto damp hair, leave for 20 minutes, and rinse with shampoo.

To make: Mix the water used to rinse the quinoa with yogurt, massage into your scalp, and leave for 30 minutes. Try adding botanical oils like raspberry seed oil, macadamia oil or sweet almond oil to add shine and improve texture.

Yogurt and Quinoa Mask The quinoa in this mask helps repair

Coconut Oil, Sugar, and Essential Oil Mask Coconut oil stimulates hair growth and adds softness, while the essential oils are antibacterial and promote circulation.

The sugar works as an exfoliant.

To make: Mix together 2 tablespoons of

unrefined coconut oil, five drops of peppermint oil, two drops of tea tree oil, and 4 teaspoons of raw sugar. Use your fingers or a brush to apply directly onto your hair, and once evenly applied, gently massage your scalp for one to two minutes. Leave the mask on for the duration of your shower then rinse out at the end.

Dr. Serkan Aygin is a member of the International Society of Dermatology, with over 24 years of experience in hair transplantation. For being one of the very first surgeons to perform hair transplants in Turkey, he was recently awarded the European Awards in Medicine 2019 for Hair Transplantation and is considered a leader of innovation in hair care and dermatology.

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Permanent Make-up

& BEYOND Microblading

BEYOND MICROBLADING As a permanent make up technician and trainer for nearly 30 years I’ve seen many trends come and go. These days one of the first things I hear from people inquiring about services is “I don’t want tattooed eyebrows. I want the soft powdery look that you did for my friend.”

This is when I educate the public on the truth about permanent make up and the truth is it’s all tattoo. Years ago when permanent make up was just a fledgling industry in this country many of us worked in the offices of plastic surgeons.

We called the procedure micro pigment implantation. Then different techniques were marketed using trade words like soft tap, and recently microblading has been all the rage.

Known as the “queen of conservative” My specialty is custom blending colors for each person. Shape, color, technique and science are what create the artistry for beautifully natural eyebrows.

Eyelash enhancements. Due to the lockdown most people have lost their eyelash extensions. This is the perfect time to touch up permanent eyeliner before reapplying lashes. I love to create a rich smokey looking lash line rather than a harsh eyeliner look.

Safety first. Due to the intimate nature of these procedures safety has always been at the very top of the list. Hospital grade disinfectants are used on surfaces between clients and most importantly all instruments are new, sterile and disposable. Yea! With your safety in mind I will be wearing a mask through your procedure and if you like I will happily provide you with one as well. Because my studio is completely private you need not worry about ever encountering a crowded salon environment.

Contact Rachell Hall at 480.368.9239, or visit her websites: www.classicbeautymagazine.com, www.breastcancerandbeauty.com, and www.beeinvolved.org.

endurance / by Lewis Elliot

Maintaining a Routine

How to stay persistent through unpredictable times As humans we gravitate toward and thrive off of having a routine, and our active lifestyle is no different. Most of us understand how much exercise lowers stress, clears our thoughts, improves our appearance, improves our sleep, and creates feelgood endorphins.

We can all look back to times in our lives when everything was going perfectly, whether it was doing yoga five days a week, or building up to the half-marathon without missing a single training run. Regardless of the period of time remembered most fondly, eventually something happened that ended that run of perfect athletic progress. It could have been that the goal was accomplished, or a specific instructor left the studio, or a more time-intensive occupation or promotion hindered time spent working on fitness. Whether a seemingly big or small reason, it remains that the key to a long-term healthy lifestyle is to “roll with the punches” and do our best when external factors impose themselves into daily life. Sometimes just a slight change in mental approach can make all the difference.

During travel I’m often stuck in a hotel room, and during outdoor cycling/running build-ups I’ve often been confined to the indoors due to inclement weather. Currently, we’re facing a health situation where gyms, trails, and outdoor recreation areas

may not be open or where we feel safe going quite yet. What if we aren’t set up for this? Most of us aren’t, and we don’t have the required equipment or space to do what we’re used to doing, so now what? The answer is to accept that these indoor workouts will be different, but to keep doing something. The key is to get moving, and be OK with getting out of your comfort zone.

Generally when forced inside I have always had a 50% rule, meaning I push myself to do at least half of my normal workout base on time, and anything beyond that is icing on the cake.

Plan to do something like stationary cycling, jump rope, yoga, mat Pilates, simple stretching, calisthenics – anything you can think of. Generally something that will make you sweat a little and/or get your heart rate up would be ideal. Set a time that sounds manageable like 20 minutes, and then start your timer and get to work!

You’ll be amazed once you jump into the activity how much faster the time goes than you think. The key is that you start, and don’t overthink the situation. It is possible to maintain a solid routine when life has proven that it’s anything but predictable. Inevitably we all will be thrown curveballs, but the key is to not let the variable outside influence overly affect your internal resolve toward a happy and healthy lifestyle!

Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the Tri-Scottsdale Foundation. The former U.S. National Team Cyclist can be reached at lewiselliot@hotmail.com.

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