Scottsdale Health October 2017

10 /17

allyouneedforhappiness.com

FIND YOUR PASSION Are you truly living your best life?

BREAST CANCER AWARENESS Performing a self-exam Life after breast cancer Head-to-toe pink fashions

#GolfGameStrong Tee up for golf season with four must-do movements

Karey Northington From becoming a nurse to a nutritionist and personal trainer, she’s on a mission to change the lives of others

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Experts in MonaLisa Touch News Update: The MonaLisa Touch has now been FDA approved in the U.S. for over 2 years and at Arizona Women’s Care more than 1000 procedures have brought amazing results to women across the Southwest region. This amazing NON HORMONAL treatment for vaginal dryness, painful intercourse, frequent bladder or vaginal infections and other symptoms that result from a lack of estrogen has revolutionized our success in treating these disheartening issues.

In a recent Stanford University study, reductions in dryness and painful intercourse were especially marked, dropping an average of 75% and 66% respectively. As Lindsay (age 56) states, “I was skeptical, but I needed to try something. After the 3 treatments, intercourse was so much better I could not believe it. I actually asked my husband if we could do it again, and he was shocked! It has made such a difference in our relationship.”

The MonaLisa Touch uses fractional CO2 laser therapy

to regenerate collagen and rid the vaginal mucosa of the dry atrophic cells. Three simple treatments in the office 6 weeks apart have shown incredible improvements in vaginal atrophy.

These treatments take about 5 minutes and are virtually painfree, no anesthesia is needed.

As women caring for women, our expertise and customer service are unsurpassed in the valley. Our staff of all-female physicians were the 1st board certified OB/GYNS in the state of Arizona to perform the MonaLisa Touch procedure. We welcome you to any of our open house seminars to learn more about the MonaLisa Touch! You will have the opportunity to meet with the doctors and talk with the patients who have had this life changing procedure.

One last testimonial from Rhonda (age 61) sums up why we do what we do, “Thank you Arizona Women’s Care for offering me the MonaLisa Touch! It is an amazing treatment. I am 100% back to feeling like I did 20 years ago!”

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us for n i o j e s Plea isa and L a n o our M Open House re Sculpsu r 19th Octobe om 5-6pm isa fr MonaL e from 6-7pm* r SculpSu at o Julie t P V S R 016 480.455.0

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2007-2017

Call Julie at 480.455.0016 9823 N. 95th St. Ste 101, Scottsdale, AZ 85258 www.ArizonaWomensCare.com

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Call Julie at 480.455.0016 9823 N. 95th St. Ste 101, Scottsdale, AZ 85258 www.ArizonaWomensCare.com

JulieAnn Heathcott M.D Board Certified

content / OCTOBER 2017

46

Karey Northington The personal trainer, nurse and nutritionist talks giving her all for each and every task on her list

12 e d note 16 health

Contagious yawning, how heart health relates to higher education, yoga’s effect on depression, higher wages and teen pregnancy, height consequences, Instagram ads caution, fat diets, and high blood pressure in young adults

20 list

How to do a breast self-exam

22 splurge An electric golf caddie

50

Rachell Hall How her procedure is transforming the lives of breast cancer survivors everywhere

6

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24 cook

Overnight oats

26 fashion Think pink

28 weight loss News to know

“WHEN IT COMES TO TRANSFORMING SMILES, I ONLY TRUST DR. B.” CALL TODAY TO SCHEDULE YOUR APPOINTMENT 480.860.0092

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content / OCTOBER 2017

32 36

30 solo scottsdale Meet Quinn

32 muscle

Prep for golf season

34 balance

Finding your passion

36 nutrition

Portions and healthy eating for kids

38 scottsdale soul

Pal’s new home, Soul Pose’s Scottsdale debut, an avocado appetizer recipe, High Street farmer’s market, and three tips to manage your fears

40 life

10/17

Parsons Training’s third locale, Smoothie King’s big change, a golf tournament and gala to drive out domestic violence, and financial planning for the future

allyouneedforhappiness.com

FIND YOUR PASSION Are you truly living your best life?

BREAST CANCER AWARENESS Performing a self-exam Life after breast cancer Head-to-toe pink fashions

#GolfGameStrong Tee up for golf season with four must-do movements

38

Karey Northington From becoming a nurse to a nutritionist and personal trainer, she’s on a mission to change the lives of others

RICHMAN MEDIA GROUP

ON THE COVER: Karey Northington, photo by James Patrick, www.jamespatrick.com.

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content / OCTOBER 2017

42

52

42 crazy 8s

Facts about breastfeeding

43 funnies

Get ready to work those abs

44 toys, tech & gear Backyard fun

52 relating

Anxiety in children

54 beauty Achieving an overnight glow

57 event

Moonlight yoga

58 endurance Dive in!

54

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Say goodbye to sagging skin!

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Because Clinical Experience Matters

ed note / OCTOBER 2017

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 Phoenix 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!

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REJUVENATION center for anti-aging & regenerative medicine

480.526.5106 8841 E Bell Rd. #102 Scottsdale, AZ 85260

UrgentHand.com

October marks Breast Cancer Awareness Month. I think most people can say that they have either been directly affected by the cancer, know someone close to them that has been diagnosed, or have a very close friend or family member affected. We believe it’s important to continue to bring awareness to breast cancer in hopes of finding a cure one day. To bring awareness and educate yourself, we have everything from pink fitness clothing (page 26) to show your support by simply wearing the national breast cancer awareness color to steps for a breast self-exam (page 20) so you know what to look for at home (early detection is key!) to an in-depth piece with Rachell Hall, permanent makeup artist and founder of Breasthetics, a way to complete your recovery process – and feel beautiful – after breast cancer on page 50.

We then shift gears to our cover feature, Karey Northington (page 46). This woman really does do it all – she is a registered nurse, entrepreneur, mother and wife, nutritionist, personal trainer, and fitness competitor. How does she juggle it all? According to her, it’s all in the scheduling and prioritizing her time, while also practicing self-care. Northington is also presenting at this month’s local FITposium annual conference, which I’ll also be a panelist at.

The educational and inspirational seminar is focused on success in the fitness talent, modeling and entrepreneurial industry, offering sessions to prepare fitness talents with everything they need to know for the marketplace and to become a leader.

We are also touching children’s health a bit this month, talking about anxiety in kids (yep, it happens!) on page 54 and nutrition with your little ones on page 36. And, since it’s getting cooler outside, the local golf courses are about to get pretty crowded. Warm up for your day on the greens with four movements that will get you swinging more accurate than ever (page 32) and we also found this awesome electric golf caddie (page 22) that makes walking the course that much easier. We hope you get to enjoy a day on one of the Valley’s beautiful golf courses this month!

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

Fitzmaurice

H AND I N ST I T U T E MI C H A EL F I TZ M A U R I C E, M D 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.

480.389.1315

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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 IONS Stacey Richman E D IT OR -IN -C H IE F Gabby Richman 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 Samantha Lapid

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COMPLIMENTARY Champagne or Wine with EVERY Pedicure

SHOPS AT GAINEY VILLAGE

10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122

480.998.1100 www.gaineynailsspa.com

© 2017, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.

8787 N. Scottsdale Rd., Suite 112 Southeast corner of Doubletree & Scottsdale Rd.

M-F: 9:30am - 7pm . Sat: 9:30 - 6pm . Sun: 10am - 5pm 14

C ON T R IB U T IN G WR IT E R S Ingrid Levin, Elizabeth Liberatore, Nichole Mahnert, Jennifer Iacovelli Malone, Mike Poe, Kelly Potts, Felicia Romero, Lisa Rotondi, Alok Trivedi, Jack Wolfson

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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.

Advertising copyright © 2017 ALOR International LTD. All designs copyright © ALOR International LTD.

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news

/ complied by Kelly Potts

The Healthy Heart Degree

Yawn After Yawn Contagious yawns are typical at the 3 p.m. Monday meetings, but why?

Researchers at the University of Nottingham found that reflex of yawning occurs in a part of the brain responsible for motor function. Contagious yawning is a common form of echophenomena, or the automatic imitation of someone else’s words or actions. Now, to figure out how to stop the yawn train!

Source: www.bbc.com/news/health.

Boosting Wages = Lower Teen Birthrates

Paying higher wages to adolescents who earn the minimum wage could reduce the number of babies born to teenage mothers, according to a recent study by an Indiana University researcher. The study suggests that bolstering the minimum wage can make teenagers feel more hopeful about their futures and provides them motivation to make better choices about their health.

Source: health.usnews.com.

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Feel Good Yoga You just left your yoga session, and you’re probably feeling pretty good and relaxed about life.

Several studies are suggesting that practicing yoga may also ease depression. One study found that eight weeks of at least twice-weekly Bikram yoga significantly lessened depression while also improving quality of life, optimism, and mental and physical functioning. During the study, those who reported depression symptoms prior to practicing reported feeling significantly less depressed after their workout. While it may not take away all symptoms, it’s a good way to ease your mind.

Source: www.usatoday.com.

Higher education has been linked to several things over the years including better jobs and greater pay, and now it is being connected to a healthier heart. People who spend more years in school have a lower risk for heart disease, according to a recent study from the University of Lausanne in Switzerland, University College London, and the University of Oxford in England.

Previous studies have tied higher education to a reduction in the risk for heart disease. It is unclear if more schooling provides this benefit or if it’s the result of other factors, such as diet and exercise.

Source: www. medlineplus.gov.

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Saturday, October 28th from 10am-2pm Visit our website to RSVP: www.VanDykeAesthetics.com

Trust your skin to Van Dyke Aesthetics, the Valley’s leading cosmetic dermatology center for over 30 years!

Fillers Injectables Body Sculpting Cellulite Treatment Laser Hair Reduction Sweat Reduction Laser Resurfacing Double Chin Treatment Skin Tightening Face and Body Feminine Rejuvenation Physician Grade Skin Care Products

news 7’0”

Height and Health

How tall you are might hold clues to your risk of various health problems, such as blood clots, according to a new study. Height can be an independent predictor of your risk for venous thromboembolism, or VTE, also known as blood clots, according to the study, published in the journal Circulation: Cardiovascular Genetics. Blood clot risk was lowest among the shortest women and men and appeared to increase with height, the research showed. The risk of blood clots isn’t the only health concern that has been tied to height: cancer, heart problems, gestational diabetes and even longevity have been linked with stature.

6’8” 6’4” 6’0” 5’8” 5’4”

Source: www.cnn.com.

Be Cautious of the Instagram #Ads

Good and Evil: Fat Diets

High Blood Pressure – Not in the Cards High blood pressure doesn’t seem to be as much of a concern for young American adults as it is for their 40-yeard-old and older counterparts, a new study finds.

While hypertension awareness, treatment and control have improved since the early 2000s, they remain worse in young adults – those aged 18-39. Young adults are not worried about their blood pressure, and those who have high blood pressure rarely seek treatment. Time to go check your health; it could be worse than you think.

Diets rich in vegetable oils and low in saturated fat might not be all that great for your heart health, according to new research. Just about every diet recommends reducing saturated fats, such as butter and cheese, and replacing them with unsaturated fats, such as vegetable oil and fatty fish.

In the new study, researchers revisited data from a trial carried out from 1968 to 1973 that involved more than 9,000 adults living in a nursing home or mental hospitals in Minnesota. Nearly half the participants received diets that contained 18.5 percent saturated fat and 5 percent unsaturated fat, based on total calories, and the other half got diets that were 9 percent saturated fat and 13 percent unsaturated fat. Researchers found that the group that got the diet rich in unsaturated fat had lower cholesterol (by about 13 percent) than the saturated fat diet group.

Source: www.nbcnews.com/health.

Source: www. medlineplus.gov.

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Is Instagram the new Google? If you are looking for a good plastic surgeon, the answer should be “no.” More than four of five top Instagram posts with plastic surgery-related hashtags come from providers who aren’t eligible for membership in the American Society for Aesthetic Plastic Surgery, a study found. To make things worse, more than 5 percent of posts were from non-physicians doing plastic surgery at dentist offices, spas and hair salons. Next time you are looking for a cosmetic enhancement, go back to Google.

Source: www. medlineplus.gov.

Reach your fitness goals and fear no outfit.

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6900 E. Camelback Road, Suite 880, Scottsdale, AZ 85251

480.779.6188

list

/ by Jennifer Iacovelli Malone, MD

Step 1: Look at your breasts in the mirror with your arms on your hips and shoulders straight. Do you see: changes in breast size, shape, or color?

Dimpling, puckering, or bulging of the skin? A nipple that has changed color, position or an inversion of the nipple(s)?

Redness, soreness, or swelling?

6 Steps to Perform a Breast SelfExam A breast self-examination (BSE) is a step-by-step approach to look at and feel your breasts to check for anything abnormal. A BSE is not recommended for breast cancer screening; however, it is important to become familiar with the way your breasts normally look and feel. Knowing what is normal for you will help you notice changes, which is important for finding breast cancer early. A BSE is most useful when used in combination with regular physical exams by a doctor and mammography. Few people really want to do a breast self-exam and for many, the experience is frustrating. However, the more you examine your breasts, the more you will learn about them and the easier it will become for you to notice changes. Remember, you are your own health advocate.

Performing a breast self-exam may save your life. Early detection is key!

Step 2: While at the mirror, look for any signs of fluid coming out of one or both nipples (clear, milky, yellow or bloody).

Squeeze your nipples gently to elicit fluid as well.

Step 3: Bend forward toward the mirror. Keep your hands on your hips. Roll your shoulders and elbows forward (this tightens your chest bone). As your breasts fall forward, repeat Step 1.

Step 4: Raise your arms in the air above your head and repeat Step 1.

Step 5: Lay down on a flat surface. This allows your breasts to spread out along your chest wall.

Consider placing a pillow under the shoulder of

the breast you are examining.

Use your right hand to feel your left breast and your left hand to feel your right breast. Use a firm, smooth touch with your finger pads, keeping fingers flat. Use a circular motion. Cover the entire breast – from your collarbone down to the rib cage, and from your armpit to your cleavage.

Follow a pattern so you do not miss an area. You can begin at the nipple and move in quarter-sized circles until you reach the outer edges of the breast. You can also move your fingers up and down vertically, in rows, as if mowing a lawn.

For the skin and tissue just beneath, use light pressure. Increase pressure gradually for deeper tissue layers so that you are able to feel down to your ribcage.

Step 6: Examine your breasts while standing or sitting.

You may consider doing this in the shower when you skin is wet. Cover your entire breast, using the same hand movements described in Step 4.

Dr. Jennifer Iacovelli Malone, MD, MS prides herself on educating and empowering men and women to optimize their overall health and wellness through achieving hormone balance. Additionally, as a board-certified OB/GYN, she has a special interest in women’s sexual health as it relates not only to hormone balance, but also vulvar and vaginal pain, infertility, abnormal bleeding, libido, orgasm and pain during intercourse. Dr. Iacovelli Malone is the founder of Tree of Life Medical and has more than a decade of experience in the medical field. She is a member of the Arizona Medical Society, the American College of Obstetrics and Gynecologists, the International Menopause Society and the International Society for the Study Women’s Sexual Health.

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Hide your braces,

not your smile.

Gaining confidence in your smile can literally change your life. Dr. Ken Danyluk of Team Orthodontics will give you the smile you’ve always wanted.

Everyone will notice the difference, but only you will know the secret behind your smile.

HiddenBracesBoutique.com

Office 480-248-7123

|

Fax 480-759-2946

|

8765 E. BELL ROAD #201 SCOTTSDALE, AZ 85260

splurge / by Gabby Richman

Enjoy the Course

Going electric on the greens

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Walking a golf course can burn up to 2,000 calories, so it’s no surprise that many Scottsdale golfers choose to forgo their carts during their day on the greens.

The only problem is, clubs can get pretty heavy on that walk.

QOD Golf USA aims to solve that problem. Enjoy the walk with the company’s Electric Golf Caddy.

The easy-to-carry and easy-to-store product (which weighs less than 25 pounds) folds and extends in less than 30 seconds, so you can play right away. Golfers can find their perfect walking speed by using any of the trolley’s nine speed variations, which can be increased or decreased at any time with the touch of a button or turn of a knob. Want to advance your cart to the next tee, or advance it to your own ball while you look for your partner’s ball? No problem. Choose between three timed options of 10, 20, or 30 seconds and the cart will advance and stop on its own. Additional highlights include its free wheel mode and built-in power supply.

Available for $1,199 (accessories sold separately) at www. qodgolfusa.com.

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CoolSculpting® is an FDA-cleared, patented procedure that uses a targeted cooling process to kill the fat cells underneath the skin. Only fat cells are frozen, and your healthy cells are not affected. There are no knives, no needles, and no scars. Once crystallized, the fat cells die and are naturally eliminated from your body.

Unlike a lot of other procedures, CoolSculpting® takes very little time and is pretty simple to fit into your daily life. Each treatment lasts 35 minutes – so you can easily fit your appointment into a lunch break.

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Must complete a complimentary CoolSculpting Consultation at Arizona Aesthetics Center prior to purchasing treatments. Must purchase all applicable treatments in full at time of booking. Prices exclude tax. Not applicable to previous purchases. No refunds or exchanges. 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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Coolsculpting® is also for Men! If you’re a man looking to eliminate stubborn fat in problem areas such as the chest, back, waist and/or stomach, CoolSculpting may be the treatment you’ve been waiting for!

CALL ARIZONA AESTHETICS CENTERS FOR A FREE CONSULTATION TO DETERMINE IF YOU ARE A GOOD CANDIDATE FOR COOLSCULPTING®.

Arizona Aesthetics Centers • 480-656-5311 • Lewis Heller M.D. • 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255 • www.arizonaaesthetics.com

cook

/ by Felicia Romero / photo by Justine Hankerson

Cinnamon Roll Overnight Oats with Mixed Berries cup milk ¼ cup rolled oats ¼ cup Greek yogurt 2 teaspoons chia seeds 2 teaspoons agave or maple syrup ½ teaspoon ground cinnamon ¼ cup fresh berries, or any fruit of your choice

Combine milk, rolled oats, Greek yogurt, chia seeds, sweetener, and cinnamon in a small bowl and stir until combined. Fold in the fruit and cover the bowl. Refrigerate oatmeal, eight hours to overnight. Eat cold or warm in the microwave for 45 seconds for healthy spin on the cinnamon roll.

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Felicia Romero is the star of A&E’s “Fit to Fat to Fit” and owner of the The Fit Method.

Taking on aging together.

Enabling individuals to live independently and with dignity in their own home.

• Family Owned and Operated with Over 30 Years of Experience • Caregivers are Highly Trained and Compassionate • Care Managers are On-Call 24/7 for Clients and their Families • There are No Long-Term Contracts to Start Care Our Caregivers are bonded, insured and background checked.

Call us now to speak with a Care Manager 480.468.2699

Located at: 6125 E. Indian School Rd. #2008, Scottsdale, AZ 85251

Serving Maricopa County

www.CompassionateAssistance.com

COMPANIONSHIP PERSONAL CARE ALZHEIMER’S CARE

fashion / by Gabby Richman

Think Pink!

Sport the hue to show your support for Breast Cancer Awareness Month

Adjustable cap, Puma, $23.99 at Lids, www.lids.com.

Essential performance quarter zip, $54.95 at L.L.Bean, www.llbean.com.

Power in pink armour sports bra, Under Armour, $24.99 at Kohl’s, www.kohls. com.

Pro cool palm print capris, Nike, $45 at Dick’s Sporting Goods, www.dickssportinggoods.com.

Gel-torrance running sneaker, ASICS, $70 at Zappos, www.zappos.com.

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weight loss news / complied by Kelly Potts

Slow and Steady Wins You know the nursery rhyme – slow and steady wins the race.

Well, turns out they were talking about diets! If you’re trying to lose weight, take your time and stay the course if you want to keep the weight off, a new study suggests. Researchers found that when dieters’ weight fluctuated, they were less likely to maintain their weight loss over time. What’s the bottom line?

Pick a weight-loss plan that you can maintain week in and week out, even if that means a steady, small weight loss.

Source: medlineplus.gov.

The Fats are Back A recent study is bringing some joy, and some pain, to the diet world. The study suggests that its not fats that are bad for you … it’s the carbs. Specifically, refined carbs. The research also found that eating fruits, vegetables and legumes can lower your risk of dying prematurely. But three or four servings a day seemed to be plenty. Any additional servings didn’t appear to provide more benefit. So, add the fats back in and watch your carbs for the perfect diet

More Than Just a Diet Losing weight is about more than just dieting and exercising – long-term success relies on making behavioral changes as well. Research shows that those who also change their behavior – such as knowing good portion control, knowing what life events/stresses trigger you to eat poorly and close friends and family who encourage healthy eating choices – have a better chance of keeping the weight off compared to those who have no support and have a short-term goal in mind.

Source: www.bbc.com/news/health.

Simple Swaps for Weight Loss

Most weight loss tips and tricks aren’t hard to follow, making simple, easy swaps can help change your diet and body for the better.

Rethink your coffee. Instead of having a high-calorie, high-sugar latte, consider a coffee with unsweetened almond milk and cinnamon instead.

Try zoodles instead of pasta. Eating zucchini noodles instead of pasta, just once a week, can help you lose over 2 pounds in a year — and making it all the time can lead to even further weight loss.

Stay away from sugary, alcoholic drinks. Alcohol can be a real challenge when you’re trying to lose weight, but it can be the kiss of death if your alcohol of choice tends to be one that’s potentially loaded with sugar.

Find a healthier afternoon snack.

Swap your mid-afternoon bag of potato chips for some celery and hummus for huge calorie savings and protein boosts.

Source: medlineplus.gov.

Source: www.nbcnews.com.

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THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY

Dr. 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 $149.

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 Richman / photo by James Patrick

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

Quinn Age: 34 About me: I’m a girl on the go who always carries a smile on each of my adventures.

I’m a Cleveland gal who’s happily soaking up the sunshine in the Arizona desert, my home now for 15 years. During office hours, I’m pursuing my passion for art by teaching spunky preschool kids.

Off the clock, I love to laugh with family, friends and my adorable sidekick, Juicy — my pomeranian pup!

My friends know be best – I love to show my kind and caring side while being fiercely loyal.

his own someday.

I find an educated and financially stable man sexy, as long as he is ready for adventure and loves to laugh!

The most important qualities to me are: Sense of humor, someone who is social, a family man and someone who is financially stable.

Honesty is also a must-have in a relationship.

The least important qualities to me are: Material possessions.

My favorite TV show is: Law & Order. It’s a longtime tradition of mine to watch with my mom and I’m fascinated by watching a mystery unravel.

What I’m looking for in a significant other: I want to find a man who shares my love of family and wants Interested in meeting Quinn? Email her via gabby@ richmanmediagroup.com. Please put “Quinn” in the subject line. Interested in being featured yourself in an upcoming issue? Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.

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PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique

BEFORE

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.

Case of the Month BEFORE

AFTER

Pinhole Surgical Technique by Dr Erik Svans: 1 Year Post Op ®

AS SEEN ON

Contact us for a free consultation 480.219.8760 Erik P. Svans DDS

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

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

muscle

/ by Mike Poe / photos by James Patrick

Tee it up!

Four movements to prepare for golf season With more than 20 years of experience in the golf industry, Mike Poe is currently head of the golf program at Quintero Golf Club. Located near Lake Pleasant in Peoria, Quintero Golf Club has been ranked the Best Public Golf Course by both “Golf Digest” and “Golf Weekly Magazine.” For more information, visit www. quinterogolf.com.

Photos feature Caden Weber, age 17. Weber is a senior at Sandra Day O’Connor High School. He is ranked No. 7 in Arizona on the Junior Golf Scoreboard and has verbally committed to play golf for the University of Kansas.

The brutal summer heat is finally simmering down, and that means golf lovers near and far will start flocking to Arizona’s award-winning golf courses for an unbeatable day on the greens.

Some players may be feeling a bit rusty after a few months off. Whether you’re a seasoned pro or just want to try out a new sport for the first time, the following exercises will motivate you to get outside and start swinging!

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1. Balance: Slow Swings Grab your golf club and assume the typical setup position.

Lift one foot slightly in the air behind you, standing on the other. Make slow swings back and through. Perform this movement for 10 seconds and then switch legs, completing the motion on the other side for 10 seconds.

2. Strength: Squats The simple, classic squat can be done just about anywhere.

Place your feet shoulder-width apart, extend your arms with a club in hands, and squat down as far as you can for 10 seconds. Gradually work up to 30 seconds per squat. This will improve core strength when it’s time to get back on the course.

3. Flexibility: Stretches Lie on one side with the bottom leg straight and the top leg bent with the inside of the knee on ground. Rotate your trunk back, attempting to put the top shoulder blade on the ground. Hold two seconds, return to start position and repeat for 10 reps.

Switch sides.

4. Technique: Half Swings We like to call this the “Impact Drill,” and it’s something we use with players all the time. The goal is to hit the balls while your stance is always in the position at the moment of contact. 1) Assume your golf posture.

2) Rotate hips 45 degrees toward the target. 3) Keep right heel up or trailing foot heel up. 4) Tilt club shaft toward target. 5) Repeat half swings from this position.

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balance / by Alok Trivedi

Dr. Alok Trivedi is author of “Chasing Success” (www. chasingsuccessbook. com), and an expert in the field of aligned performance training (www.alignedperformanceinstitute.com).

Finding What You Love to do 4 tricks to closely examine your passions

It’s easy to spend your life doing things you enjoy. However, when it comes to doing the things you really love, that is another story. Maybe you don’t have enough time for it, maybe it’s a money issue, or, perhaps, you simply haven’t discovered it yet. If the last option resonates with you, here are four tips to help you better define what you really want to be doing most:

#1 Jump in with a properly calibrated perspective If you start something with a bad attitude, chances are you’re not going to enjoy it. You will remain closed to opportunities if you insist you don’t deserve them or it’s not in the cards for you. No matter what is put before you, view it with an open mind and be willing to try all new things. At the same time, however, do trust your intuition.

It will guide you in the form of signals and feelings toward opportunities from which you will bene-

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fit. Be open to where you are being guided and don’t be afraid to take a chance on an out-of-the-box experience. #2 Differentiate between a hobby and a life calling It is both fun and therapeutic to dedicate time to your hobbies. Does that mean you can transform a hobby into something that supports you financially?

For some people, the necessity of the financial component of what they really enjoy can ruin the love of it. What was once effortless is now mandatory and

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measurable. The key is to find something you can turn into a career and not despise if you depend on it for your fiscal well-being. Be realistic, as well. Just because you enjoy doing something (such as a sport) doesn’t mean you have the skills or abilities to play at the professional level. #3 Know how to overcome the resistance Resistance may appear in the form of both personal and environmental obstacles. When seeking the activities that make you tick, you

are bound to encounter some that bore you to tears. Also, you might really want to pursue something that you just can’t seem to do successfully. Look at golf, for example. This is one activity that so many people are drawn to, yet they have so much trouble doing it well.

It comes down to your discretion whether it is worth it and possible to work past these challenges. Don’t be afraid to approach the situation from a different mindset. Often our point of view is what hinders our abilities to surpass resistance.

#4 Use your existing tools to shape what you love Sometimes, our true calling can lie dormant in us for years. In fact, you might not realize a strong attraction to something until you indulge in it. Perhaps you lose track of time when you bake a cake or go deepsea fishing. These perceived now-andthen hobbies may be the ticket to something more profitable or something you can enjoy doing much more often.

Think about what you already love to do, but might not

give enough time to.

Many enjoyable activities, like practicing a language or cooking, can be turned into a professional business.

The takeaway Take what you already have an interest in and closely examine it. At the same time, be open to new and different opportunities. Make a commitment to always try whatever is put before you but do follow your intuition. Your next best thing may be right around the corner.

Come in for your Mommy Makeover or Daddy Do-Over with Dr. Sumer Daiza

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Breast Augmentation • Breast Lift • Breast Reduction • Tummy Tuck Liposuction • Body Contouring • Mommy Makeover • Vaginal Rejuvenation Eyelid Surgery • Liquid Face Lift • Ear Lobe Repair Skin Care (OBAGI®, Skin Medica®, SkinBetter Science®, Rejuvenative Peels)

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The Only Double Board Certified Female Plastic Surgeon in The Valley with Cosmetic Fellowship Training

Plastic Surgery Center of Scottsdale Conveniently located in North Scottsdale at 101 and Scottsdale Rd. 18325 N. Allied Way, #110 • www.drdaiza.com

Call for a Personal Consultation: 480-585-0011

nutrition / by Lisa Rotondi

Lisa Rotondi founded Organic Kids L.A. in 2011 and it is currently the leading lunchbox delivery program in Los Angeles. www. organickidsla.com.

Cooking for Your Children

Quick tips to make dinnertime fun, nutritious and delicious Parents of picky eaters around the world deal with the daily struggle of instilling healthy eating habits in their children.

There are a variety of ways to encourage your kids to enjoy the nutritious and delicious array of fruits and vegetables at the dinner table. Fruits and vegetables are foods kids should be excited about, and this excitement can be achieved through creative and fun ways.

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Giving children the ability to cook and pick their favorite foods to eat is an integral part of how they will view food in the future.

Fruits and Veggies One way to make family dinner exciting is taking a simple dish, such as broccoli, and adding a pinch of salt and some olive oil on top. This gives children more flavor, and helps distract them from noticing that they are eating vegetables. Another simple trick is swaping artificial sugar for natural sweeteners.

For example, you can make a banana blueberry muffin healthy by taking out artificial sugar, and using natural sweeteners such as maple syrup, or date paste to give the kids the flavor they crave. Another idea is baking muffins with zucchini or carrots – the flavor of vegetables is hidden

within the delicious taste of muffins the children are used to.

Taking treats that your children enjoy, such as pudding, and substituting ingredients with avocado and coconut milk add some health benefits that weren’t there before, and are the better option compared to store-bought brands.

Making homemade pudding with the family shows your children how fruits and vegetables can be used in a variety of ways, and teaches them the importance of having these food groups in their diets.

Activities Other ways of making the traditional family dinner, snack or lunch exciting is giving your children

the ability to experiment with different dips. Dipping carrots and other vegetables in hummus or ranch provides them with not only a healthy snack, but the independence to choose what they want to dip it in, and it’s fun!

One idea to get your picky eaters to experiment with more foods is allowing them to cook with you. They will be more excited to eat when they are the ones who have contributed to making it. Children enjoy being in control of what they are allowed to eat, so it is important to give them options to choose from.

Cooking at home can soon become a family event, getting everyone involved in

the meal prep and the final plating.

Proportions Meal proportions are another important part of learning to feed your family. A trick to ensure that no one is overeating, or eating too little, is to make a schedule of dinner for the week and buy the appropriate amount of groceries for each meal. Planning out what everyone eats, and measuring the ingredients as you cook, gives you more control over what is being put out on the dinner table. When children are eating energy-rich food, they will know when they are full, and will not overeat.

Due to the obesity epidemic that has increased all over

America, it is important for parents to lean away from the convenient option such as fast food, and focus on fresh, homemade food that will sustain children’s hunger longer. It is beneficial for kids to be exposed to fruits and vegetables everyday so its becomes a familiar part of their lifestyle.

Fruits can replace the processed foods that children are used to consuming, such as a chocolate bars, which will not sustain their busy schedule.

of eating fruits and vegetables when they are young will positively affect their relationship with food. Cooking no longer has to be a chore, but now it is a family event everyone will enjoy!

Giving children the ability to cook and pick their favorite foods to eat is an integral part of how they will view food in the future. Starting to teach your children the health benefits

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soul

Soul Pose Comes to Scottsdale PAL’s new Home Partners to Assist in Learning (Pal) and the Children’s Museum of Phoenix have partnered to create a custom video and digital, mobile-friendly guide to support visitors with autism, anxiety, and other learning differences.

The new resources are free to the public online (www.palexperienes.org) and at the musem.

By offering these tools, the museum becomes a Pal Place, which means it is taking steps to offer custom resources that supports visitors with so-called “nonvisible” disabilities, like autism. www. childrensmuseumofphoenix.org.

The creators of The Color Run are bringing their fun yoga concept, Soul Pose, to the Valley for a one-day event at WestWorld of Scottsdale on November 4. Soul Pose’s all-level yoga sessions are fun for everyone – from experienced yogis to someone who has never set foot on a mat. Local yoga teachers will lead the intensely physical yoga class during one of the black light yoga sessions.

Each session is complete with a pre-session block party where participants get decorate themselves and their mats with body paint, visit with local sponsors and vendors and buy Soul Pose apparel for 50 percent off. Soul Pose Yogis receive a Soul Pose yoga mat, towel, bracelet and confetti as part of their registration. Tickets are $19.99, but enter the code “Health” online this month to receive $5 off your ticket. www.soulpose.com.

High Street Happenings The High Street farmers market kicks off this month just in time for fall.

With more than 65 vendors selling food, arts and more, this monthly festivity will bring shoppers together to buy some local products while enjoying the beautiful Valley weather. The first market will take place October 15 from 10 a.m. to 2 p.m., and continues every third Sunday of the month through April 15, 2018.

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Avocado Balila

Recipe provided by Pita Jungle, www.pitajungle.com.

Ingredients 16 ounces cooked or canned chickpeas 4 cloves minced garlic 2 teaspoons cumin 4 tablespoons extra virgin olive oil 2 tablespoons lemon juice ½ cup chopped tomatoes ½ cup chopped cucumbers ½ cup chopped onions ½ cup chopped bell peppers ½ avocado, cubed 2 green onions, chopped Fresh parsley Pita chips, tortilla chips or blue corn chips

Preparation In a saute pan, heat up 2 tablespoons of olive oil and sweat the garlic, but don’t let it brown – remove from fire and stir in 1 teaspoon of cumin then set aside. In 1/4 cup of water, heat up the garbanzo beans. Drain the water, then mash the mixture roughly (mash half of the mixture and only roughly mash the other half of the garbanzo mixture, preserving half the shape of the garbanzo). Then drizzle on the minced garlic, cumin, olive oil mixture previously made and season to taste. In a separate bowl, fold the chopped tomatoes, chopped cucumbers, onions and bell peppers with 2 tablespoons of olive oil, salt and pepper.

Serve To plate, put garbanzo mash in the center of the bowl and top it with the mixed vegetables, and the chopped green onions and cubed avocado. Sprinkle some extra cumin and the lemon juice– if you’d like, add a drizzle of olive oil. Add to these ingredients fresh parsley as final garnish. Serve with pita chips or tortilla chips.

WE’LL GIVE YOU THE SMILE TO FIT YOUR LIFESTYLE.

Manage Your Fears Fear is like a tornado that picks up energy from our attention and debris from past experiences as it sweeps through our lives. But it’s ineffective to spend our time managing fear, feeding fear, or overthinking our problems when we could be making actual progress toward our goals. Kendrick Mercer, a financial, political, cultural, anthropological, historical expert and author of the new book, Whole Self: A Concise History the Birth and Evolution of Human Consciousness, is passionate about helping individuals become fulfilled in this life, working over 60 years helping top executives who are seeking the truth as well as freedom from fear and stress.

Here are three tips Mercer gives on managing fear: #1 Be in the moment.

So, you have five equally important tasks to do and don’t know where to start? Anxiety is wrapping its fingers around your throat? Pour yourself a glass of water. Sit down. Drink your water. Breathe.

Relax and center yourself. Your mind may be busy with thoughts about the future or what your staff is doing but ignore them. For now, just immerse yourself in the present. Honestly, this doesn’t have to be a big deal. You could also shut your eyes for a second and check in. You’re a human being sitting in a room. #2 See the truth of the moment.

After getting present, wait patiently for clarity. Make a list of what needs to be done. Then, look at your list. See what is real in your situation. Objectively true. This clarity will enable you to respond in a manner that is not driven by your nerves. #3 Respond spontaneously and appropriately.

Too many tasks? Feeling paralyzed? Pick the easiest thing and do that first. Then pick the next easiest. And then the next. You’ll gain confidence and momentum as you go forward.

Because you deserve to have perfect teeth to go along with your perfect look.

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480.835.0567

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life

Smoothie King Says Goodbye to Added Sugar

New in Town: Parsons Training Parsons Training opened its third location in Arizona this August. The fully functional-style gym features three Olympic weightlifting platforms.

The fitness studio specializes in moving the body to increase mobility, strength and power.

The facility offers a few different types of memberships, such as one-on-one personal training, small-group training, Olympic weightlifting introduction classes and an open membership with a different “W.O.D” each day. www. parsonstrainingscottsdale.com

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Recently Smoothie King Franchises, Inc., with more than 900 stores worldwide, announced its Cleaner Blending initiative. At the centerpiece of the new initiative, Smoothie King will remove added sugar from more than 50 smoothies and will remove artificial flavors, artificial colors, artificial preservatives, and added hormones from all smoothie ingredients and introduce non-GMO fruits and veggies. The company will be rolling out these menu updates over the course of the next year and a half.

The franchise has already eliminated the following from its smoothies: high fructose corn syrup, trans fat, hydrogenated oil, gluten, and ingredients prohibited by any regulatory lists monitored by NSF. Through the Cleaner Blending initiative, Smoothie King is now taking it a step further.

The company also affirmed its commitment to eliminating Styrofoam cups, assuring that they will be replaced with a new material that is better for the environment. www.smoothieking. com/cleanerblending.

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Driving Out Domestic Violence Sponsored by Mobile Mini Inc., the seventh annual Driving Out Domestic Violence event returns with Arizona Diamondbacks’ Zack and Emily Greinke as the honorary chairs.

First, spend a day the on the greens at the Celebrity Golf Tournament taking place November 2 at Talking Stick Golf Club. Current and retired MLB, NFL, NBA, and PGA athletes will hit the course for this star-studded event. The next day, November 3, put your dancing shoes on and get ready for a night of mixing and mingling with celebrity athletes at Hanger One while enjoying live music, entertainment, signature cocktails, and

savory tasting stations by Dominick’s Steakhouse.

Individual golf tournament entrance, $1,000 including two gala tickets; foursome golf entrance, $4,000 including eight gala tickets.

Individual gala tickets, $175; pair of gala tickets, $300.

Driving Out Domestic Violence was started in 2011.

Lauren Teahen and her husband, Mark, a retired professional baseball player, founded Driving Out Domestic Violence in honor of Lauren’s late mother, Shelley, a domestic abuse survivor. The Teahens are joined by cochairs Kelsey and J.J. Putz, a retired professional baseball player, as the driving force behind the event. www.dodvaz.org.

Financial Planning for the Future October is National Financial Planning Month, but if you look at the statistics most Americans seem to be ignoring this vital aspect of successful money management.

Forty-one percent of Americans age 17 to 35 have not started saving for retirement.

While people in their teens still have several years before they start a full-time job that enables them to set aside savings, the earlier people can start setting money aside today, the better. Many baby boomers who have saved for retirement will likely have to work years longer because their dollars will not stretch as far as they planned, especially with longer life expectancies and higher health care costs. Gregg Murset, a certified financial planner and CEO of Scottsdalebased BusyKid (www.busykid.com), recommends the following ways for parents and kids to improve their personal finance skills and commitment to setting aside savings: Education is key Many adults (and all kids) don’t have the educational background to fully understand the complex world of financial matters. Even the most basic financial decisions we each make daily are done so by a gut feeling or based on what others think should be done.

Kids won’t learn these things in school, so parents need to take control to drive the important things home. Parents should never let their teen apply for a job without them knowing about taxes, direct deposit, deductions, investments and wages.

Cashless Society Less than 10 percent of the money in the world is real. That’s right, we live in an almost cashless society and your kids need to learn how to manage finances without pulling coins or dollars from a jar, envelope or piggy bank. Interestingly, the only way to do this is to commit to online banking and other financial apps that may be scary now but are the wave of the future.

The sooner you adopt, the more you’ll be ahead of the game later.

Kids Should Work for it While a majority of parents agree that kids should be doing chores and receiving an allowance, some parents feel money shouldn’t be the reason kids help around the house. It’s those parents who should look at chores and allowance differently.

Think of it as a child’s first job and a parent’s first chance to teach them everything they need to know (work ethic, direct deposit, budgeting, opening bank account, taxes, etc.) before they head off to get a real job someday. Money is the ultimate motivation and your kids should grasp this concept early.

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crazy 8s / by Nichole Mahnert, MD

Whether you’re a mom or not, we have all heard the saying “breast is best.”

While breast-feeding may not be an option for some moms, whether it be medical reasons or personal preference, it’s still important to understand just how amazing the human body is. Breast-feeding is largely known for its nutritional benefits for baby, wallet-friendly properties and even the slimming effects for mom post-birth.

Here are eight truths you probably didn’t know about breast-feeding:

1. Weight loss can be enhanced. You actually burn more calories while lactating compared to being pregnant and growing a baby.

2. Better response to stress. Specific hormones are released during breast-feeding that enhance bonding and decrease the maternal stress response.

3. Decreases your risk of certain cancers and diseases.

Hormones levels and changes that occur during the period of breast-feeding can have lasting effects on the gynecologic, cardiovascular and endocrine systems.

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4. Reduces medical expenses by 20 percent due to fewer sick visits for baby.

Research shows that breast-fed babies have fewer visits to the doctor, fewer hospitalizations and less medication.

5. Prevents infant ill-

nesses. Studies have found that breastfed babies develop fewer infections, likely related to the antimicrobial properties present in breast milk, preventing ear infections, gastroenteritis, and chronic illness.

6. Enhances gastrointestinal function. The makeup of breast milk (including hormones, growth factors, immunoglobulins, etc.) helps babies’ intestines.

7. More sleep.

Studies have shown that mothers who breast-feed get around 45 minutes more sleep per night than those who mix feed or formula feed.

8. Faster recovery.

Oxytocin secreted when a baby nurses helps the mother’s uterus contract, reducing postdelivery blood loss. It also helps the uterus return to normal size quicker, at about six weeks postpartum.

Dr. Nichole Mahnert is a gynecological surgeon at Banner – University Medicine Women’s Institute.

funnies

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

What type of dog doesn’t bark?

A hush puppy.

Sixteen-year-old Mike had just received his driver’s license.

He decided to take his family for a ride for the first time so they came out to the driveway and got in the car. His dad immediately headed for the back seat, directly behind Mike.

“I’ll bet you’re back there to get a change of scenery after all of those months of sitting in the passenger seat, teaching me how to dive,” Mike said to his father.

“Nope,” his dad replied. ”I’m going to sit here and kick the back of your seat as you drive, just like you’ve been doing to me all these years.”

Bob was having trouble with his computer. So, he called Joan, the computer repairwoman, to come over. Joan clicked a couple of buttons and solved the problem. She gave Joe a bill for a minimum service call. As she was walking away, Joe called after her, “So, what was wrong?”

A man was walking down the street and saw a sign in a store window that said “Help Wanted,” so the man ran in the store and yelled out, “What’s wrong?!”

Joan replied, “It was an ID ten T error.”

Bob didn’t want to appear stupid, but nonetheless inquired: “An ID ten T error?

What’s that ... in case I need to fix it again?”

Joan grinned, “Haven’t you ever heard of an ID ten T error before?”

“No,” Bob replied.

“Write it down,” Joan said. “I think you’ll figure it out that way.”

So, Bob wrote out: ID10T

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toys, tech & gear / by Kelly Potts

Best Backyard on the Block

Create the ultimate outdoor escape right outside your door The weather is finally cooling down – we can all collectively jump for joy. We are no longer confined to air-conditioned rooms, and can now finally enjoy our backyard escapes! Since the heat has subsided, perhaps it’s time to update your outdoor digs. If you’re ready to have a patio party, check out these five items to get the best use of your at-home space.

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Fire Joe Cast Stone Wood Fire Pit It’s time to break out the s’more ingredients! Fire Joe is an ideal outdoor centerpiece for keeping family and friends warm and entertained outdoors.

Safely enjoy the fire pit experience with the included wire mesh screen, which protects against flying sparks while providing an open view of the fire. Made of stone, the product is heat resistant up to 1,112 degrees. The fire pit is required to be used on hard surfaces and can be used directly on a paver patio only. To clean after use, simply remoe the screen and log grid, using a brush to sweep the ashes out. This is one outdoor accessory that is needed during the “cooler” Arizona months. $143.99 at Wayfair, www.wayfair.com.

Lynx Smart Grill Finally, a grill you don’t have to stand by for the perfect meats. Available in 30-inch, 36-inch and 42-inch varieties, the Lynx Freestanding Smart Grill is a stainless steel barbecue of the highest quality with one technological twist – it is Wi-Fi-capable. These connected abilities allow users to control the cooker from accompanying iOS and Android apps, from igniting the grill to altering the flame strength to setting reminders to flipping the meat. No longer are hosts chained

to the grill, hovering over hamburgers as their guests enjoy the afternoon. $6,539.00 at Inyx Grills, www.lnyxgrills. com.

Cambridge Mosquito Repeller Lantern Just because bugs live outside doesn’t mean they’re invited to the shindig. When you’re hanging outside and entertaining friends, mosquitos can be a big bother, leaving guests itchy and irritated. Free of icky “zaps” and stinky citronella, this lantern uses a synthetic chrysanthemum scent to drive insects away while illuminating your space with LED light.

The lantern effectively repels mosquitoes, black flies, and other biting insects by creating a 15-by-15-foot zone of protection for bug-free comfort.

Its ambient light and decorative design perfectly adorn your deck or patio while hanging in the backyard. $29.99 at Thermacell, www. thermacell.com.

Slackers Eagle Series Ziplines Your next adventure is as close as your own backyard with this seated zip line. Not only does it provide hours of fun, but the zip line also improves your strength, athleticism and balance – all from just a few feet off the ground. Just be sure to attach it to a sturdy tree or sturdy poles in a safe location as this product does not

have breaks. The seat is removable and adjustable to fit a variety of different heights of riders, and the zip line assembles in 30 minutes with just pliers and a wrench. The fully assembled steel trolley has nonslip-grip, rubber handles and sealed ball bearings for maximum strength. Now there is no need to travel far for your next crazy Instagram story. $139.99$$169.99 at Cabela’s, www.cabelas.com.

Optoma HD27 1080p DLP Projector Create your very own outdoor home theater with this Optoma home cinema projector. The portable design makes the lightweight device (weighing in at under 5 ½ pounds) easy to set up in virtually any room (or even the great outdoors), and the integrated speaker delivers big sound to your favorite films and sporting events.

Featuring versatile connectivity, the projector works with computers, gaming consoles and streaming content devices. $549.00 at Best Buy, www.bestbuy.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

registered trademark of Doctor’s Associates Inc.

14SUBP166 Smart Tasty Choices Ad_FIN.indd 1

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/ by Elizabeth Liberatore / photos by James Patrick

Karey Northington provides support and encouragement to those around her

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A NURSE provides health care to individuals,

families and communities. A certified personal trainer helps people achieve their fitness goals. A nutritionist educates someone about what’s on their plate. A partner supports and a mother nurtures. These titles, while different, can be summarized by one word: care. Karey Northington cares.

She lives to serve others, which is exactly why she is nurse, certified personal trainer and nutritionist, wife and mother.

Northington grew up in Erie, Pennsylvania with parents who prioritized movement and nutrition. They were both childhood athletes – her mother played basketball and her father was a wrestler – who encouraged their daughter to be the same. In high school, Northington played soccer and basketball as well as ran track.

“I loved being a part of a team. The bonds you have with your teammates are like no other,” she says.

Sweets and sugary cereals were seldom found on the shelves in her pantry growing up. Living with a mom who was also a nurse, Northington’s relationship with wholesome foods developed early in life. Her family prepared a lot of their meals from scratch and enjoyed cooking healthy dishes together like stir-fry, omelets and oatmeal.

Her parents’ beliefs surrounding physical exercise and nutrition were catalysts for Northington’s passions.

Northington adopted similar beliefs and enacts them today as specialist in the fitness industry.

“I cannot tell you how many messages I have received from those I have helped who say their health has changed other aspects of their life like discontinuing medications,” she explains. “The aesthetic change is fantastic, of course, but the butterfly effect of that change is what it’s all about and why I love what I do.

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Additionally, she is a nurse. Northington was a preteen when her mom passed away, but she fondly remembers her mom’s warmth and gentleness when caring for her and others. Her adoration for her mother motivated her to pursue nursing school. She earned degrees in both psychology and nursing and is a current school nurse. She intends to combine both passions and become a psychiatric-mental health nurse practitioner.

“It is important to me to remain active in nursing no matter where my business ventures take me,” she says.

One of those ventures is bodybuilding. After trading Pennsylvania’s snow for Arizona’s sunshine, Northington longed for a competitive sport to enjoy in adulthood. She stumbled upon bodybuilding while attending group fitness classes and instantly fell in love. In 2013, she earned her International Federation of Bodybuilding and Fitness (IFBB) Pro Card in Bikini, making her an IFBB professional athlete.

Her respect for the fitness industry grew by leaps and bounds after receiving her Pro Card. This propelled her to obtain certifications in personal training and nutrition.

She admits that it’s not always the easiest thing to don a small suit on a stage, especially for the first time. The journey to the stage, however, reveals personal growth that renounces any jitters and insecurities.

“Competing takes discipline, perseverance and strong worth ethic. These skills have transcended to all areas of my life and precipitated much of my success,” she says.

Her chiseled physique has appeared on the cover of magazines like Women’s Health & Fitness and Max Sports & Fitness. Her main goal as a fitness model is to educate others about proper exercise and nutrition. An added bonus is getting all glammed up for photo shoots.

“Similar to competing, I love getting all dolled up and showcasing my hard work,” she smiles.

Northington Fitness & Nutrition (NFN) is the product of Northington’s passion for helping others and her husband’s wealth of experience as a personal trainer. The power couple opened their business in July of 2015 with the intent to help people all over the world live their highest quality of life without restriction. They focus on both the mind and body because, after all, where the mind goes, the body will follow.

The couple uses their individual strengths to help clients receive maximum results. Her husband, Eric, manages all of the in-person training and the logistics of the studio. Northington provides nutrition and training via comprehensive online programs. Her programs are designed to turn unhealthy relationships with food and exercise into positive and life-giving ones.

“I created the programs at NFN to help as many people as I can who are still in the throes of grappling with the issues of the past,” she explains, “This is important to me because I have personally suffered from a poor food

relationship and low self-esteem.”

One of her latest business ventures is PROTEINHOUSE, which has locations throughout the U.S. The Northingtons will open a Gilbert location to serve the area this month. The healthy, fit kitchen offers quality recipes and ingredients that promote eating with purpose. In addition to delicious foods, their location will also have a full smoothie and espresso bar.

Also this month, Northington will be in attendance at FITposium – a Valley-based, annual conference that focuses on the success of fitness talents. Last year, she was honored with the FITpreneur of the Year award for NFN’s growth.

This year, she will be a presenter.

“When I was asked to present this year, I was touched to pay it forward and help the 2017 attendees who are beginning their journey in the fitness industry. NFN is proudly debt-free, and I am excited to present ‘How to Build a DebtFree Online Business!’”

Among all of her achievements, Northington’s proudest goes by the name Nolan, her 6-year-old son. Caring for Nolan fuels Northington on such a soul level that it makes doing everything else in her life possible. Her relationship with her son is no different than the one she had with her own mother – one built on a tenets of unconditional love, guidance and support. It’s a relationship where “I love you” and belly laughs are never in short supply.

“I make sure Nolan feels loved and accepted for who he is,” she explains. “Before he leaves for school every day, I tell him exactly what my mom used to tell me: ‘try your best today and be a good friend.’”

Nolan may young, but he knows a thing or two about whole foods already. With parents like his, how could he not?

Karey and Eric don’t believe in clearing the plate; rather, they pay attention to cues of fullness and teach their son the same.

When he makes good choices, they celebrate them and enjoy low-quality food in moderation.

“Nolan will say things like ‘does this have protein?’ or ‘it’s not good to eat so much sugar.’ We focus on why we want to eat well, not why we have to eat well and I think that makes all the difference,” Northington says.

It takes a special someone to unapologetically care for themselves, which in turn allows them to deeply care for others. Northington is that special someone. Her message of helping others succeed reads loud and clear with every hat she masterfully wears.

“My favorite quote is ‘you can do anything, but not everything,’ so although I do all of these things, I schedule them accordingly and practice self-care first. I try to prioritize my time and find ways to increase productivity so I can stay ahead,” she says.

For more information about Northington Fitness & Nutrition, visit www.northingtonfitnessandnutrition.com.

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Rachell Hall celebrates the beauty of health after breast cancer

/ photos by Jeph DeLorme

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/ photo by Pamela Nicole/Femme Art Boudoir

For 20-plus years, Rachell Hall has been helping women in their complete aesthetic recovery after breast cancer. Known as one of the Valley’s leading permanent makeup artists, she is a national leader in the field of Breasthetics, a term she made up and trademarked otherwise known as breast aesthetics. The practice is a highly specialized form of 3-D nipple areola tattoo, a procedure that many breast cancer survivors refer to as the most intimate completion of their reconstructive journey.

“So often, the nipples and areola must be removed along with the breast tissue” Hall explains. “Most women do not understand that often after surgery they will no longer have nipples.”

While some women endure skin grafts from their inner thighs, back of their neck or labial tissue to surgically create the illusion of a nipple and areola, Hall’s solution to complete restoration and reconstruction is the Breasthetics procedure.

With no scar, a natural look and no risk of infection, Hall sees the 3-D nipple tattoo a solution for all.

“Breasthetics is the forgotten final phase of completion,” Hall says. “Women, upon seeing their new nipples, weep as they confess that they finally feel whole and complete, with breast cancer now officially behind them.”

Never shy to speak on the subject, Hall lectures internationally on what she feels is her passion and purpose. Among her many events, she once presented to over 500 women on a breast cancer wellness cruise.

Her passion led her to create the first curriculum of its type to train other technicians in her proprietary method of Breasthetics, offered under The Breasthetics Institute of America. She has trained students from as close as Scottsdale to as far as Ireland.

“The Breasthetics procedure has, until now, been sort of the poor stepchild of permanent makeup,” Hall explains. “But just because a makeup artist can do pretty eyebrows does not necessarily mean they know anything about the effects of radiation on thin, delicate breast tissue that has been reconstructed with breast implants.”

To spread the word even more, Hall founded her nonprofit foundation, Bridging the Gap, in 2008 to raise awareness that women have rights, choices, and options in their complete restoration. Bridging the Gap will hold its annual fundraiser, Art with a Heart for Women, this month. Local artists Lucie Marlo, Antonio Bellini and Pea Argo have volunteered their time and art to benefit the nonprofit. The event will also honor several other artists, including the Valley’s top breast reconstructive artistic surgeons.

“This year’s fundraiser event will also fund next year’s multicity tour where I will be raising awareness about the need to assist women in their complete reconstruction,” Hall says. “I

Breast cancer survivors and former patients of Hall’s Breasthetics procedure

personally will be offering scholarships to train Breasthticians in other states and, as part of their responsibility, they will donate a small portion of services to also help Bridge the Gap in their states.”

In 2015, Hall’s purpose became even more personal.

Misdiagnosed with a ruptured appendix, she was hospitalized and later released. Two weeks later, she was back in the hospital, and told by her surgeon that it was not her appendix, but that her colon has burst through the perineal wall and without an emergency colostomy, she would die.

Hall was diagnosed with colon cancer and the woman known for celebrating classic beauty was suddenly wearing a colostomy bag, dealing with all the fashion, beauty and psychological complications that go along with it.

“With the help of Dawn Billings, director of The Healing Resort, I found ways to cope and navigate through the ‘minefield’ of my personal health crisis,” she explains, noting through Billings’ mentorship, she was inspired to write a book about the tragedy, humor, horrors, and the craziness loved ones bring to fighting cancer.

Now exactly two years later, Hall is healthy, happy and finally having the colostomy reversed.

“I not only feel strong, [but] I feel whole, beautiful and complete,” she says.

Hall now begins her keynote lectures referring to her colon cancer journey by saying, “I got cancer that there is no pink ribbon for, and brown is not my color!” She is dedicated to continuing her lifelong journey to help all women surviving cancer feel whole, complete, beautiful, and sexy.

“The Bridging the Gap fundraiser in October is not the soft pink ribbon group … we are a hot pink ribbon group,” Hall says.

For more information about Bridging the Gap or about the October event, visit www.rachellhall.com or call 480.368.9239.

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relating / by Leah Guy

Leah Guy is author of the new book “The Fearless Path: A Radical Awakening to Emotional Healing and Inner Peace.”

She is also a transpersonal healer, inspirational speaker, media personality and survivor of rape, addiction and other personal traumas. For more info visit www. leahguy.com/book.

How to Deal With School Anxiety Tips for children and parents

Sending your kids off to school is exciting but can also be very anxiety-producing. Both parents and children experience a good amount of stress during the school year. The clothes, the books, lunches, transport … it can be overwhelming. Aside from school stress, children can feel a lot of anxiety in their daily lives that adults often overlook or dismiss.

In general, many children worry and have a great deal of anxiety about things like safety, separation from their parents, travel anxiety, meeting strangers or getting sick. Some children often worry about big-picture issues on a regular basis like death or something happening to their parents while they are away. Even being kidnapped or harmed at school with the recent shootings have created new anxieties in children.

At school, most kids stress over approval such as performance anxiety with tests and grades, fitting in with their peers, being acknowledged (and liked) by their teachers.

The truth is, whether they tell you or not, most children don’t want to disappoint their parents or their teachers and

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they certainly don’t want to be ignored or bullied by other children. Not being approved or fitting in brings on a sense of shame and breeds the beginnings of low self-worth or poor self-image.

Anxiety is hard for many people to express or understand, and this is especially true for young ones. When a child feels anxious, they may exhibit fits of anger, sadness, fear, jealousy, mood swings, insomnia, changes in eating patterns or an eating disorder and/or disinterest in activities at school or home. It’s important that we try to understand, without ridiculing or judging, what our children are experiencing so we can help them process their emotions.

The two main things that parents can do to help their child reduce anxiety are to provide a feeling of safety and a sense of connection at all times. Throughout their youth, children are building their foundation. That foundation includes learning who they can trust, how and when they can safely express their emotions, and a healthy sense of self (identity).

Below are three activities that you can encourage to help your child develop a strong foundation of connection and safety. (These are also good practices for adults.)

Download Take time each day to listen to your child download their day.

This means unplugging from all your other tasks and just focusing your attention on your child and asking them how they feel and what they are thinking about – no cell phones, no cooking, no TV or laundry. This simple activity is very powerful as it tells your child that they are a priority and what they have to say matters. If your child is young, do this in the morning before school as well as after school. It takes just a few minutes to engage and connect with your child, but by doing so, they will learn to trust you and feel worthy to be heard.

Create Art provides practical and powerful ways for a child to express feelings that he or she does not otherwise know how to express. Allow your child to be free in his or her creative expression. Give your child paints for the bedroom walls, magazines to clip images, canvases, yarn, or music options. You’ll be surprised how quickly children take to art of various forms, and how often they change their interest! This is normal, so allow what you can. Walls can be repainted, instruments can be sold.

What’s important is to give outlets for expression so your child doesn’t trap his or her emotions inside.

Journal Buy a cute notebook or journal for your child and teach them how to free-form write. If they are too young, incorporate this practice into the above activity where you jot down what they are telling you. Journaling is a wonderful way to express feelings and thoughts without feeling judged or feeling like one has to filter what is said.

It is also a wonderful way for a person to develop trust in themselves and watch their progress as they develop and mature.

The more a child feels connected and safe, the better he or she will be able to process and handle anxiety. Children need to be free to express and discover what feelings actually feel like so they can process and move forward healthfully.

KFNX exclusively features Five of the Top Ten Talk Shows in the country

THE LAURA INGRAHAM SHOW

THE SAVAGE NATION WITH MICHAEL SAVAGE

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IMUS IN THE MORNING

THE LARS LARSON SHOW

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To advertise, host a show, or for more information: Call (602) 277-1100 or visit our website: www.1100kfnx.com 10/17 ScottsdaleHealth

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beauty / by Ingrid Levin

Award-winning blogger Ingrid Levin, is the creator and founder of the new INGRID MADISON AVE Blog (www. ingridmadisonave. com). Although she is not a licensed therapist or certified guru, Levin has almost 30 years of dating and living experience and has been through the ups and downs of previous engagements and marriages.

Overall, Ingrid hopes her posts will help her readers better themselves psychologically and spiritually.

Sleeping Beauty Hacks to get an overnight glow

While you sleep, there is an internal skin clock (yes, that’s how smart your body functions!), meaning there are very exciting things happening each night when you’re snoozing. Beautiful, glowing skin is earned, and following healthy habits today will help you age gracefully. So, get your skin prepared before you say sweet dreams!

THREE IMPORTANT SKIN ACTIVITIES HAPPEN AT NIGHT:

1. DNA repair 2. Cellular energy production 3. Cellular detox

Cells get repaired, energy gets replenished, and the detox enzymes go to work.

These repair activities happen during the day too, but they peak at night when there is increased blood flow to the skin. The increased blood flow is due to the nervous system switching from the sympathetic system to the parasympathetic system at night.

Getting enough sleep is important because you need this time to repair your skin. It is equally important to get your sleep on a regular schedule. Your internal body clock follows a roughly

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24-hour cycle. So, if you go to bed at very different times every night, it throws off your clock.

HERE ARE SOME SIMPLE SLEEPING HACKS FOR BEAUTY

Wash Your Face I know you read this every day, but it’s important to keep acne at bay. Invest in a silk pillow case as it does not pull your face, creating wrinkles. It is best to sleep with white sheets. The dyes in colored sheets irritate sensitive skin types.

Hydrate Drink a glass of water 90 minutes before bed to avoid a late night visit to the bathroom.

Apply an Overnight Mask Apply a mask three times a week. We suggest Kiehl’s Cilantro & Orange

Extract Pollutant Defending Mask. It works overnight to pull out harmful toxins while you sleep.

Avoid Salty Foods Before Bed When you eat salty foods before bed, your body becomes dehydrated. Your body will start looking for water and start collecting natural fluids around the eyes along with other places. This can make your eyes look puffy when you wake up.

Wear a Ponytail or bun Keep your hair away from your face to avoid breakouts due to the oil and hair care products.

However, don’t pull your hair to tight in a bun or ponytail. This can cause hair breakage. Put it in a high and loose ponytail.

Use a Jade Roller This product assists in blood circulation

and skin tone. It improves the elasticity of the skin as well as promotes the lymphatic drainage. The jade roller can also tighten pores since the jade remains cold even when in direct contact with the skin, especially if you keep it in the freezer. It can tone your face of its ability to dispel fluid, boost circulation, improve elasticity, and promote cell turnover for a brighter, healthier look. You can roll it on your face while bingewatching a series on Netflix before you fall asleep. Don’t be alarmed, it only takes five minutes or less, three times a week.

Please join me,

Rachell Hall, for a very

special evening sponsored by SottoPelle to help

Between Breast Cancer and Beauty. with Bridging the Gap…

SottoPelle, continuing the legacy of hope by Rachell Hall, founder of Bridging the Gap Foundation and owner of Classic Beauty Permanent Make-up

sponsoring the Art with a Heart for Women event.

THE MISSION at Bridging the Gap is to help breast cancer survivors in their complete aesthetic recovery after breast cancer. What so many do not realize is that after mastectomy surgery and reconstruction, many women are left without nipples and areola. This makes it uncomfortable for many women to undress at a gym, spa or dressing room. But even more devastating is a mother fearful to undress around a young daughter wanting to protect the child from the fear that this could someday happen to her, as well.

At BTGF we proudly educate, empower and assist women in, what they always exclaim is “the icing on the cake”; 3D nipple tattoo known as Breasthetics. This allows women to feel whole, complete and fully restored after the long journey of breast cancer survival.

BTGF is a grassroots effort to assist women in their breast aesthetic recovery. Our mission is not to run for the cure but to sit quietly in our own community changing the lives of women, literally, hands on…one by one. We are the only solution for women that are uninsured, underinsured or otherwise unable to pay for their completed reconstruction.

This year three amazing artists have come together to help this cause; artists Lucie Marlo, Antonio Bellini and Pea Argo.

Photo by Pamela Nicole of Femme Art Boudoir

Paintings are the artwork of Pea Argo

TO FIND OUT MORE ABOUT THIS EVENT PLEASE VISIT:

www.RHBridgingTheGap.org OR CALL 480.368.9239 TO GET MORE INFORMATION

event / by David Apeji

Caitlin Waters and Nicole Kotana

Angela Hofrichter

Suzanne Hunter

Moonlight Yoga

Mountain Shadows, in partnership with Soulful Tribe, hosted an evening yoga class taught by local instructor Angela Hofrichter. The class took place atop the resort’s Camelback overlook rooftop deck, showcasing elevated views of the night skies and the moon aglow about Camelback Mountain. The funds rasied from the donation-based class benefited American Red Cross to support the recovery effort in Houston and those affected by Hurricane Harvey.

Jennifer Harman and Amanda Bailey

Rachel Morgenstern

Megan Green and Courtney Halsted

Will Marsh and Samantha Pieknik

Bowie Blendowski

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endurance / by Lewis Elliot

Get in the Water How a quick dip helps with muscle recovery

For continuous, long-term improvement in endurance sports, recovery after hard efforts is the name of the game! There are so many great options these days that are designed to assist in the recovery process. Any combination of applied techniques will allow you to get back in the game quicker than a non-active approach. A few very popular, and often expensive, options include compression boots, muscle stimulators, chiropractic care, and even an old-fashioned sports massage. Although I am usually a proponent of all those choices, I believe the simplest and most impactful form of recovery involves simply going to the swimming pool.

The weightlessness of submerging the human body in water puts it into a primitive state of rebuilding like no other

external stimulus that I’ve found. When you get in the water, there’s immediate extreme stimulation, as the blood flows rapidly to the skin. Often this involves a significant temperature and pressure change on the body. Our tired muscles become weightless, and as we move around in the water, there is close to zero impact.

All forms of light activity are helpful for recovery, but water should never add stress to our already worked muscles and joints. The simple process of being suspended in water works to minimize any activity-related stress. Blood flows freely, allowing for an increased ability to remove toxins from our bodies and get us into an advanced recovery state, and ideally a condition where we can train comfortably again as soon as possible.

I enjoy kicking vertically, or grabbing a kickboard and doing a few easy laps back and forth, taking time to rest at each end allowing for my heart rate to drop. After this, depending on an athlete’s ability as a swimmer, it’s a good idea to swim a few laps, pausing for a break every now and then. Another option is to simply doggy paddle the length of the pool, while taking deep breaths with your head and face out of the water, focusing on not overexerting yourself. Wading in shallower water also works for those less comfortable with swimming.

If a pool isn’t readily available and you’re near a fresh water stream, consider getting in at least up to your waist.

The colder, the better, as the chilled water has an icing effect on your legs allowing for any inflammation to go significantly down. Upon exiting the water, circulation will go way up as the blood rushes back to all the tired muscles in need of recovery!

I will usually sit in a creek for three or four minutes if I’m in a mountain town, or until the cold water becomes uncomfortable.

After getting out, within five to 10 minutes, my body feels rejuvenated and the recovery process has been kicked into high gear! If you’re near an ocean, and comfortable in the waves, doing a little bodysurfing or playing in the surf for a few minutes is also a fantastic recovery option. Of course, I don’t recommend getting into any dangerous water, especially after a hard workout. If the conditions happen to be manageable and you’re comfortable, the ocean works perfectly to accelerate recovery.

Use any or a combination of these options and see what works best for you. The missing recovery component of simply submerging yourself in water could be the key to unlocking hidden athletic potential you have yet to discover.

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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BE THE ENVY OF ALL YOUR FRIENDS. High-Rise Top Floor Penthouse in Old Town Scottsdale.

Gorgeous Top Floor Penthouse Suite in the Envy, Old Town’s newest high-rise building! Brand new and never lived in before, this 8th floor unit boasts an open floor plan with a gourmet kitchen featuring sleek, black Poggenpohl cabinets with Sub-Zero fridge and Wolf appliances, all wrapped around a massive kitchen island.

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