Scottsdale Health October 2018

10/18

allyouneedforhappiness.com

SWEET DREAMS Gear and tips for a good night’s sleep

PAUL & JACQUI KRUGER Get to know the power couple taking over Scottsdale

HELLO, FALL Pumpkin spice pancakes Autumn-inspired activewear

RICHMAN MEDIA GROUP

THE DANGERS OF CARRYING A HEAVY HANDBAG

LASER TREATMENTS

IN EVERY BODY THERE IS A WORK OF ART

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SCHEDULE YOUR CONSULTATION NOW AT 480.551.2040

I LOST MY FATHER TO HIS BATTLE WITH ADDICTION. That’s why I started Fountain Hills Recovery, to help those suffering with alcohol and drug addiction.

“My dad was a 30 year fire captain, but we see doctors and lawyers to athletes and college students.

This disease doesn’t discriminate based on your social status or career. It’s an epidemic and the damage it does to families is heartbreaking” Natalie Marston-Salem — Founder

WORLD CLASS ALCOHOL AND DRUG ADDICTION TREATMENT • 30,60 and 90 day residential treatment programs • Support and compassion in a high-end luxury facility • Personalized programs

THE JOINT COMMISSION GOLD SEAL OF APPROVAL Highest Behavioral Health Care Accreditation

THE ROAD TO RECOVERY BEGINS HERE. 480.725.7005 | www.fountainhillsrecovery.com 16872 E. Ave of the Fountains Suite 204 | Fountain Hills, AZ 85268

content / October 2018

46

Paul and Jacqui

10 e d note 16 health

Meet the power couple made up of former NFL player-turnedbusinessman and beauty and lifestyle blogger

The skinny on seltzer, eating like Italians, long-term effects of PE class, parents limiting screen time, increase in ADHD diagnosis, and new car seat recommendations

20 list

The dangers of carrying a heavy handbag

22 splurge

Schwinn’s Classic Cruiser

24 cook

Pumpkin spice pancakes

26 fashion Fit in with fall

50

Boss Bunny Sportswear Lynn Tran talks empowering herself and other women through fitness and fashion

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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 OR VISIT US ONLINE AT STUDIOBSMILES.COM FOR A VIRTUAL CONSULT

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content / October 2018

30 34

30 solo scottsdale Meet Marisol

32 muscle

Building your glutes

34 balance

Self-care starter kit

36 nutrition Tips for solid sleep

38 scottsdale soul Roasted Brussels sprouts with mushrooms, a local author’s new book, Gainey Village’s seasonal spa specials, Thirsty Lion supporting breast cancer research and Stardust’s Starve the Landfill program

40 life

10/18

NomNomNow, Soul Electronics’ new wireless buds, the most popular songs on Fitbit, Halloween on the rocks, Fired Pie’s new meatless topping and Novare Beauty launches new flavors

allyouneedforhappiness.com

SWEET DREAMS Gear and tips for a good night’s sleep

PAUL & JACQUI KRUGER Get to know the power couple taking over Scottsdale

40

HELLO, FALL Pumpkin spice pancakes Styles for the season

THE DANGERS OF CARRYING A HEAVY HANDBAG

RICHMAN MEDIA GROUP

ON THE COVER: Paul and Jacqui Kruger, photo by James Patrick, www.jamespatrick.com.

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content / October 2018

45

52

42 toys, tech & gear Sweet dreams

44 crazy 8s Halloween happenings

45 funnies

Get ready to work those abs

52 relating Delegating as an entrepreneur

54 beauty

Botanical beauty

57 event

No Kid Hungry golf tournament

58 endurance Tools for the trails

58

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Be Healthy, Feel Healthy, Look Healthy.

THROUGH ALL STAGES OF LIFE.

Revolutionary non-hormonal laser treatment available to treat the negative side effects of menopause – atrophic vaginitis, vaginal dryness, vaginal burning, painful intercourse, and bladder symptoms

OBSTETRICS Routine & High Risk Prenatal Care

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ed note / October 2018

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

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

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

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

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

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

BioMed

REJUVENATION center for anti-aging & regenerative medicine

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

UrgentHand.com

There’s something about a power couple that really captivates people’s attention. Take, for instance, Paul and Jacqui Kruger. The Scottsdale residents are working on their own individual goals but are also thriving together as a duo. The former NFL player is now working on his business ventures, while Jacqui is quickly growing her blog following. Together, they work as partners in parenting and motivate each other to dream as big as they can. They even stay active and workout together. Read all about their perfect partnership on page 46.

How are you sleeping these days? If you need some help, we’ve got you covered. Page 36 talks nutrition and how it relates to the type and amount of sleep you’re getting, and page 42 shares toys, tech and gear to turn your bedroom into a sleepy oasis. You’ll be dozing off right when your head hits the pillow.

With the arrival of fall, many are ready to get back outside for workouts. If you’re considering trail running, flip to page 58 to find the gear you need to get before you head off-road.

Speaking of the change of season, we’ve got your fall fix. On page 24, we’re sharing a recipe for healthy (enough) pumpkin spice pancakes and on page 26, you’ll find cute activewear for autumn, from colors to textures that scream the season. Enjoy the slightly cooler weather this month!

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

Fitzmaurice

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

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

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

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

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

480.372.9410

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8841 E. Bell Rd. STE #201 Scottsdale, AZ 85260

FitzHand.com

P U B L IS H E R Bill Richman V IC E P R E S ID E N T OF OP E R AT ION S Stacey Richman E D IT OR -IN -C H IE F Gabby 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 Stacey Richman

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OVEN ROASTED CHICKEN 10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2018, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.

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11/5/14 11:57 AM

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

ARE YOU

DRIVEN? THE ALL-NEW BARRETT-JACKSON LICENSE PLATE

n e v i dr Show your support for Barrett-Jackson Charities by purchasing the all-new Barrett-Jackson license plate for $25. To aid Barrett-Jackson Charities in their efforts to support the American Heart Association, $17 from each purchase will benefit this great organization’s efforts to improve the heart health of our community.

ORDER YOUR LICENSE PLATE ONLINE AT: servicearizona.com or AZDOT.gov Barrett-Jackson is a proud supporter of

Save the Date

HEART BALL 11.17.2018

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

Non-surgical Treats Leaky Bladder & Vaginal Laxity 30 minute, pain free treatment No downtime

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Improves Erections Improves Sexual Performance Increases Sensation Treats ED & Peyronie’s Disease

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

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

If you are interested in increased sexual enhancement for both you and your partner, FemiLift is the answer for you!

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

480.425.8700 8415 N Pima Road Suite 210

Scottsdale, AZ 85258 www.scottsdalewomenshealth.com | www.vitalityhormones.com

news

/ complied by Kelly Potts

Parents, unplug Parents do a great job at limiting screen time for their children, but a recent pediatric study suggests that parents need to limit screen time for themselves as well. The study reports children learn smartphone habits from their parents, so it’s important to make time to unplug and “single-task,” prioritize quality time with children, and resist the urge to document everything. Put the phone down, and head outside with your family – without setting up the perfect Instagram shot.

Source: www.reuters.com.

34 percent of respondents reported feeling embarrassed by their childhood PE experience.

Outrun High School Gym Class According to a new study, negative childhood experiences in physical education (PE) classes may have long-term effects on adult physical activity. Researchers conducted an online survey of more than 1,000 adults, ages 18 to 45, across 46 states about their best and worst memories of their PE experiences, as well as their attitude about physical activity now. The research, published in Translational Journal of the American College of Sports Medicine, found being rarely chosen first for team sports in gym class was “strongly related to the amount of time spent sitting on weekdays and on the weekend” in adulthood. And, 34 percent of respondents reported feeling embarrassed by their childhood PE experience.

Source: www.reuters.com.

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Car Seat Safety The American Academy of Pediatrics has updated their car seat recommendations for children.

Children should ride in rear-facing car seats until they reach the height or weight limit for the seat. While the AAP acknowledges that it is best to keep children rear facing as long as possible, they are updating their standards based on the newer car seats being made. Car seat manufacturers are making seats that allow children to remain rear facing until they reach 40 pounds. This changes the academy’s previous age-related guidance, which said children should ride in rear-facing seats until at least age 2.

Source: www. cnn.com.

STEM CELL TREATMENT FOR DIABETIC NEUROPATHY

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

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

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

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

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

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

EXTREMITY HEALTH CENTER UNIQUE MEDICAL SOLUTIONS

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

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

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

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

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

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

TO LEARN MORE ABOUT EXTREMITY HEALTH CENTER, CALL 480.300.5022.

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

news

Pass the Bubbly

It turns out, your bubble obsession is good for your health – your seltzer bubble water obsession, that is. Seltzer water can be a wonderful way to stay hydrated, especially if you’re not in the mood for regular water.

However, not all seltzers are created equal. Seltzer in its most natural form has zero calories, so if you notice the calories seem high, it’s likely that there is quite a bit of added sugar included.

Source: www. healthline.com.

Dairy to Avoid Disease A study published in The Lancet found that people who consumed more than two servings a day of milk, cheese, or yogurt had lower rates of cardiovascular disease and death, compared with those who ate less dairy. The nineyear study spanned 21 countries and involved more than 135,000 people.

While researches caution people to look at the subject further, it’s a step in a surprising direction.

Live Long Like the Italians

The Mediterranean Diet has been long hailed for its health benefits but turns out there is one more to add to the list: longevity.

New research in Italy has shown that seniors who participated in the Mediterranean Diet live longer than those who did not eat the same diet. The diet consists of high intake of plant foods such as leafy and other vegetables, nuts, fruits, pulses, whole cereals, and olive oil; moderate consumption of fish, dairy, meat, and red wine and low intake of eggs and sweets.

Source: www.medicalnewstoday.com.

source: www. healthline.com.

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A Common Diagnosis The number of children diagnosed with attention deficit hyperactivity disorder (ADHD) has reached more than 10 percent, a significant increase during the past 20 years, according to a new study published in JAMA Pediatrics. Using data from the National Health Interview Survey, an annual federal survey of about 35,000 households.The rise was most pronounced in minority groups, which researchers are suggesting that better access to health insurance and mental health treatment through the Affordable Care Act might have played a role in the diagnosis increase. The authors of the study also believe that the higher numbers may lead to better understanding of the condition by doctors and new standards for diagnosis.

Source: www.cnn. com.

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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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list

/ by Penny Bowen, MD

5 Ways Heavy Handbags Can Harm You

3. Gait Disturbances Compensating for the change in your natural center of gravity as you walk can lead to pain in your hip or core muscles on your purse side and opposite side neck strain as your body tries to level out your shoulders. This change in your posture can aggravate neck, back, knee and hip conditions.

Fall is the season for tote bags, however, overfilling the large and trendy bags with daily essentials can cause health issues. If you’re frequently suffering from pain in your shoulders, neck, and/or back, it may be time to evaluate the weight of your purse as the culprit in order to prevent serious injuries.

If your bag is over the recommended weight limit of 10 pounds, consistently hauling heavy handbags can change your gait, strain muscles, injure nerves/tendons and worsen chronic conditions. Here are several common health concerns associated with lugging a full purse and tips on how to avoid injuries while still toting the basics.

1. Neurogenic Thoracic Outlet Syndrome This condition is characterized by compression of the brachial plexus, the system of nerves that control movement in the arms

and hands. These nerves travel from neck to the shoulder and down each arm, making them vulnerable to compression and traction from items like weighty totes. Symptoms of this disorder include

persistent pain in your shoulders and neck, tingling in the arms/fingers and a weakened grip.

2. Tendinitis As you age, your tendons are less elastic, making them easier

to inflame or tear with simple movements. For example, carrying your purse on the elbow can gradually inflame the tendon, causing stiffness, pain, swelling and possible loss of movement.

4. Arthritis Forcing the body to support the heaviness of a handbag for extended periods of time can lead to additional wear and tear, known as degenerative arthritis. A bulky bag’s straps pull on shoulder and back muscles, leading to fatigue and poor posture. A few signs of arthritis include joint pain, stiffness, and swelling especially in the hands and feet.

5. Degenerative Disc Disease An overstuffed purse can accelerate or aggravate degenerative disc disease or a ruptured disc.

Chronic back pain, pain extending into the arms or legs (sciatica) and muscle spasms are typical symptoms.

Avoid These Injuries Choose a purse that has wide straps or opt for a small backpack that evenly distributes weight on both sides of the shoulders.

Alternate the side you carry your bag with frequently.

Make the effort to regularly clean out your handbag to avoid hauling unnecessary items.

Penny Bowen, M.D., is a musculoskeletal radiologist at EVDI Medical Imaging. For more information on EVDI and its seven East Valley locations, visit www.evdi.com.

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

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

splurge / by Gabby Richman

Retro Ride

Modern tech meets vintage style with Schwinn’s Classic Cruiser

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With a 3-square-foot footprint, Schwinn’s lightweight, compact stationary fitness bike is making athome workouts both functional and fashionable. With a cherry red retro design, the company revived the appearance of its ’50s predecessor, creating a vintage pop art appearance.

Though it’s looks may be a blast from the past, the Classic Cruiser’s technology is very much so in the future. With integrated Bluetooth Smart technology, the bike syncs to your devices, tracking your time, distance, calories burned, and more for every workout, and offering a variety of pre-programmed workouts. It is also also compatible with popular fitness apps like Zwift and RideSocial, allowing you to train with cyclists around the world, or ride through the beaches of Venice to the Swiss Alps. Additionally, its state-of-the-art electromagnetic flywheel allows you to shift through seven levels of resistance electronically, resulting in a smoother ride.

Available for $499 at Schwinn, www. schwinnfitness.com.

DON’T SACRIFICE YOUR STYLE BECAUSE OF HEEL PAIN.

Heel Pain Specialist, We Heal Your Heel Without Surgery!

If you’re experiencing a painful, hot or swollen heel, the pain is a result of inflammation or microscopic tears of the plantar fascia. The fascia is a thin layer of tough tissue supporting the arch of the foot.

At Foot & Ankle Institute of Arizona, Dr. Kamran Farahani is using Extracorporeal Shock Wave Therapy (ESWT), an FDA approved device proven to repair damaged tissue without surgery.

This quick, effective procedure harnesses intense but very short energy waves to heal Plantar Fasciitis, relieving pain and eliminating the risk factors associated with surgery and allowing people to resume their normal lives.

Don’t let heel pain take you away from your favorite activity.

Call us today! 480.788.2524

Visit our website to see our full range of Podiatric services we provide.

www.footankleinstituteaz.com

4045 E. Union Hills Drive, Suite 107, Phoenix, AZ 85050

DR. KAMRAN D. FARAHANI, DPM, MPH

cook

/ by Jess Hutchens / photo by Eric Shilling

Pumpkin Spice Pancakes

Makes 5-6 1 ¼ cup whole wheat flour 1 tbsp baking powder 2-3 tbsp brown sugar ¼ tbsp salt 1 cup coconut or almond milk 1 ½ tsp pumpkin spice ½ cup pumpkin puree ¼ cup water Toppings: Margarine Walnuts Cinnamon Agave

Sift all dry ingredients together into a mixing bowl. Pour wet ingredients in and stir until there is an even mixture and consistency.

Heat a non-stick pan (or use cooking spray) over medium high heat. Using an ice cream scooper or spoon, pour batter evenly onto pan.

When the pancake begins to bubble, flip it over with spatula.

Continue flipping pancake every two to three minutes until evenly browned on both sides. Serve hot with margarine and toppings of choice.

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

PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique

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

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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

style

/ by Gabby Richman

Fit for Fall

Hues and materials reminiscent of the season

Green fleece vest, The North Face, $80 at Dick’s Sporting Goods, www.dickssportinggoods.com.

Rust pink zip-up tracksuit hoodie, Nike, $70 at Dick’s Sporting Goods.

Black velvet V-neck sports bra, Beyond Yoga, $66 at Saks Fifth Avenue, www. saksfifthavenue.com.

High-waist seamless leggings, Zella, $59 at Nordstrom, www. nordstrom.com.

Cowl-neck pullover in Toasted Almond Heather, $59 at L.L.Bean, www. llbean.com.

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CALL NOW FOR A FREE CONSULTATION

480.568.7148

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weight loss news / complied by Kelly Potts

Cheat Day is OK It may be surprising to find out that cheat day is actually helpful to your diet. When following a strict diet, allowing a cheat day gives you something to look forward to.

While the science is still not definitive, some experts say cheat days may help with weight loss by increasing the production of the hormone leptin, which decreases one’s appetite. A day of eating what you want each week may also help the body burn more calories by increasing metabolism, according to some experts, and may have a psychological benefit. Enjoy your cheat meals, but keep the goal in sight.

A Women’s Well-being Women may need a more nutrient-rich diet to support a positive emotional well-being, according to new research.

The investigators at Binghamton University conducted an anonymous survey of 563 participants (48 percent men and 52 percent women) through social media to investigate this issue. They found that women may need a larger spectrum of nutrients to support mood, compared to men. These findings may explain the reason why women are twice more likely to be diagnosed with anxiety and depression and suffer from longer episodes, compared to men.

Source: www.sciencedaily.com.

Kitchen Switch Up Rearrange your kitchen, rearrange your diet. Studies show that small changes to your kitchen can make big differences when it comes to weight loss. One study suggests easy changes like using smaller plates and putting fresh, healthy foods at eye level is the first place to start. Additional changes include meal prepping once or twice a week, to avoid snacking while cooking, and to limit snacks to pre-portioned, single serving sizes to avoid overeating.

Source: www. healthline.com.

Source: www. abcnews.com.

Less Sleep, Impaired Metabolism A new study performed at Uppsala University demonstrated that one night of sleep loss has a tissue-specific impact on the regulation of gene expression and metabolism, which helps explain how shift work and chronic sleep loss impairs our metabolisms. This study may provide at least partial mechanistic insight as to why chronic sleep loss and shift work can increase the risk of adverse weight gain as well as the risk of Type 2 diabetes.

Source: www.sciencedaily.com.

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THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY

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

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

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

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

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

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

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

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

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

Marisol Miller AGE: 53 ABOUT ME: I am a polyglot who is well educated, and well travelled. I am Bolivian and moved to the US in 1988. I have a Ph.D in administration and supervision in education. I have been an educator for the past 24 years. I am a dog lover and have two puppies that are extremely important to me.

I laugh easily and believe in living life to the fullest every day!

I enjoy adventure, the outdoors, drawing, painting, meditation, and skydiving. I am a loving, dedicated, and family oriented woman; my grown-up children are my core.

MY FAVORITE BOOK IS: The Four Agreements.

WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I would like to attract an honest, trustworthy,

Interested In Meeting Our Single?

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

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compassionate man. A man who is well educated, positive, loving, confident, happy as well as successful. One who appreciates life and lives in the present. I would like a man who enjoys traveling and immersing himself in other cultures. I enjoy the gym and would like to have someone who appreciates an active and healthy lifestyle. I want a secure man who accepts me for who I am.

THE MOST IMPORTANT QUALITIES TO ME ARE: Transparency, passion, and trust.

Love, peace and balance is what I value. Chemistry and compatibility are a must.

THE LEAST IMPORTANT QUALITIES TO ME ARE: Politics and religious devotion are the qualities that matter the least to me.

Interested In Being Our Next Solo?

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

Driving on the course, fun.

Driving to the cleaners, not so fun.

Specializing in premier quality dry cleaning, with complimentary pick-up and delivery to your home or office for your convenience.

Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!

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

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

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

Sign-Up Online at www.OrganicCleanersAZ.com

muscle

/ by Jeremy Scott / photos by James Patrick

Building a Better Backside

Two movements for muscular glutes

There’s something about the butt. Everybody has one, and everyone wants theirs to be tighter, stronger and better, plain and simple. I am going to put you on the fast track here with two of my favorite exercises out there to build a better lower body: Bulgarian splits squats and elevated glute bridges.

These two basic movements paired together will light up your lower body and get your heart rate jacked up in the process. With any training routine, consistency is the key to success; I suggest adding in this into your training two or three times per week. Adding in just three or four extra sets of splits squats and glute bridges can do wonders for your backside.

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The Workout Setup

Perform 45 seconds of work for split squats on your right leg and rest for 15 seconds. Next, perform 45 seconds of work on your left leg and rest for 15 seconds. Finish with glute bridges (45 seconds of work, 15 seconds of rest) – that’s one cycle equaling three minutes. Repeat three or four total cycles for a quick 9-12 minute high-volume lower-body workout.

EXERCISE #1: Split Squats Assume a staggered stance with the rear foot elevated and front foot forward, pushing through the heel. Hold a dumbbell in each hand or go bodyweight only depending on your ability level. Start by slowly descending, dropping your knee and hip to lower your body down to the floor then return to your starting position.

EXERCISE #2: The Glute Bridge You can also think of this one as a hipthrust. Start lying on the floor with your knees up and putting your feet on a bench, driving through your heels. Your feet should be about hipwidth apart. Bend your elbows to about 90 degrees so that only your upper arm is on the floor.

Simply drive up through your heels and upper back to lift your glutes off the ground. Drive your hips through the full range of motion, squeezing your glutes when reaching the apex of the movement.

Remember, stop at the full range of motion, don’t hyperextend your lower back. You should feel this movement in your glutes as well as your hamstrings.

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balance / by Donna Lipman

Stress No More Creating your self-care starter kit

Ford Institute executive, master integrative coach, presentation skills trainer, and author Donna Lipman brings together her commitment to The Resistance with her life coaching and presentation abilities to partner with Kathy Hertz in creating a guide to help navigate the stress of these chaotic political times. Their new book “Beyond Resistance: Coping with the Stress of the Trump Era – An Essential Guide” offers self-care solutions and action-oriented exercises to inspire everyone from political observers to advocates and activists. For more information, visit www.

BeyondResistanceBook. com.

The 2017 American Psychological Association’s annual “Stress in America: The State of Our Nation” survey states that nearly two-thirds of Americans say the future of the United States is a very or somewhat significant source of stress. If simply hearing the news of the day affects your ability to think, cope, or function well, it may be wise to stop and evaluate your self-care.

You can make choices and learn tactics to process information in a way that works for you.

A major component of self-care is making choices that nurture the emotions you wish to cultivate. Asking yourself what practices contribute to these states of mind is the start of an effective self-care plan.

Following are three steps to create your own self-care starter kit.

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1. Discover where you are out of personal integrity Is there tension in your body from the anger you feel about the current political climate? Are you waking up with headaches from fear or trepidation about what you may hear next on the news?

Are you yelling at your kids or partner because yelling at the TV doesn’t work?

Are you looking around and thinking

everyone is an idiot?

These are all clues that will help you pinpoint where you are out of integrity and where self-care may be lacking.

2. Consider choices to eliminate or decrease your stress This is not always easy because it may require you to disappoint others (or even yourself) should you decide to let go of something that matters to you but isn’t a top priority.

You may have taken on too much and ignored your wellbeing because you’ve believed you’re a good person if you neglect yourself, put others’ needs first, or always say yes — and you’re not a good person if you don’t. Take time to remember, you must put your oxygen mask on before helping others if you are committed to finding balance in your life.

3. Time is your most precious resource It’s easy to take time for granted. We act as if it is unlimited — but it’s not. Choices you make may seem inconsequential in the moment, but they will determine where you find yourself in the years ahead. Try this: Calculate Make a list of everything begging for your attention (family, career, activism, self-care, relationships, home obligations, etc.).

After each item, attach a percentage

reflecting the average weekly time you spend on that particular item. Your total should add up to 100 percent.

Prioritize Create a second list with the same categories but reorganize and prioritize your list according to the percentage of time you would like to devote to each. Is there anything you’d like to be doing that was not on the original list? Again, your total should add up to 100 percent.

Evaluate After completing both lists, take time to evaluate them.

How do your lists compare? Are there any surprises? Are any items listed because of a sense of obligation, or for any reason other than being your priority?

Cross them off!

Where does self-care fall on your list? Do you need to adjust the time you devote to your own well-being?

Self-care is lifepreserving and lifesustaining. It is a way to invest in yourself, your loved ones, your community, and the world. More than a luxury, self-care is a responsibility we have to ourselves and others. It strengthens our ability to cope with the mindnumbing political events of each day, supports us in our activism, and allows us to create more of what we want in our lives. There is no day more perfect than today to (re)commit yourself to self-care.

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Our Top Notch Team of Eye Doctors

10/18 ScottsdaleHealth

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nutrition / by Karey Northington

sedative. Focusing on promoting tiredness to fall asleep easily but including foods that will help you stay asleep will give you the optimum night’s rest. Casein protein will also help you stay asleep through the night because it digests slowly and will keep you fueled as you sleep.

Cottage cheese or kefir are great sources of casein protein as well as low fat milk or cheese.

Bettering Bedtime What to eat for solid sleep

“Sleep when you’re dead” is a phrase of the times – and, quite frankly, horrible advice. Much is demanded of us daily, and we need our rest more than ever to be at the top of our game physically and mentally.

Everything is more difficult with lack of sleep. On top of long-term health effects, not getting enough sleep can lead to small everyday problems. Your spouse can get under your skin, the kids seem so much louder, problems seem impossible to solve, and you are starving even after you eat. Sugar will become your favorite food, and you may even order a double espresso with breakfast, lunch and dinner. It’s tough living with low energy and hard to maintain or lose weight in this vicious cycle.

For some of us, even if we make rest a priority, we often have trouble sleeping through the night. Use these tips to be on top of your sleep game.

Using a few nutritional strategies – upping your tryptophan, Vitamin B6, potassium, and magnesium – can help you get the night’s rest dreams are made of by promoting tiredness and helping you sleep through the night.

Tryptophan Foods containing the amino acid tryptophan have been linked to promoting tiredness. Tryptophan is an essential amino acid needed for general growth and development, producing niacin, and

creating serotonin in the body. Increased serotonin in the body helps sleep and stabilize mood. Turkey, oats, soybeans, lentils, and eggs are excellent sources of tryptophan. The recommended daily amount of tryptophan is 4 milligrams per kilogram of body weight.

Potassium Bananas are high in potassium. Adequate levels of potassium help keep you asleep. Bananas also contain tryptophan as well as magnesium which is a natural

Melatonin You can also consider supplementing with up to 5 milligrams of melatonin, which can reset your circadian rhythms and promote a healthy sleep-wake cycle. Foods with vitamin B6 are beneficial as vitamin B6 creates melatonin.

Choose salmon, tuna, or halibut if you love fish or whole grain cereals, eggs, spinach, carrots, or sweet potatoes.

Drink up Few things promote relaxation like a warm beverage (glass of warm milk, anyone?). Chamomile tea is high in the antioxidant apigenin.

Valerian root increases GABA in the brain, and lavender tea’s relaxing aroma also have been known to promote restfulness.

Timing Heading to bed and waking at the same time each day will promote healthy sleep patterns.

Whatever you chose to eat, avoid doing so within 30 min. of lying flat.

Karey Northington is the owner of Northington Fitness and Nutrition, ProteinHouse Gilbert, and a published fitness cover model. She holds a Bachelor’s degree in both Nursing and Psychology. Karey is a CISSN certified sports nutritionist and certified personal trainer. She competes as an IFBB professional athlete in the bikini division.

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FIRST CLASS FREE! Students & Local Residents

30 DAYS FOR $30

Students & Local Residents

Whether you have never stepped foot into a yoga studio or you are a seasoned yogi, we have classes for all levels.

Water, Mat, Yogitoes, Towel... Bring your own or we have them for you (No Charge!).

Scottsdale 8220 N. Hayden Rd., Suite C-111 Scottsdale, AZ 85258 480-646-8488

We can’t wait to meet you! www.esenem.rocks

Flagstaff 320 South Regent Street, Suite 306 Flagstaff, AZ 86001

928-440-6220

soul

Seasonal Spa Specials The Spa at Gainey Village announced Seasonal Spa Bar Specials through the end of the year, priced at $125 including microdermabrasion or dermaplane (add microneedling for $75). Offered October through December, these pampering body treatments utilize all-natural, whole ingredients. For the month of October, guests can enjoy a yam and pumpkin enzyme treatment. Accelerate the exfoliation process with this enzyme peel that removes dead skin cells, reduces the appearance of pigmentation, fine lines and sun damage. The natural enzyme content of yam and pumpkin leave skin appearing firm and radiant.

Roasted Brussels Sprouts with Mushrooms

Recipe provided by True Food Kitchen, www.truefoodkitchen.com.

OVERALL INGREDIENTS: Roasted Brussels Sprouts (recipe below) - 4 cups Asian Mushrooms (recipe below) - ½ cup Miso Sesame Vinaigrette (recipe below) - ½ cup Toasted Sesame Seeds - 1 tablespoon Chili Threads - 15 each

ROASTED BRUSSELS SPROUTS 2 pounds (approx.

4 cups) Brussels sprouts, end removed and halved 2 tablespoons grapeseed oil 1 pinch kosher salt

Think Pink, Drink Pink This October, to help raise awareness and funds for breast cancer research, all three Valley locations of Thirsty Lion will be drinking pink. The gastro pub and grill will be offering three specialty drinks – a pink sangria and two different rose wines – to benefit breast cancer awareness. A dollar from each drink of the three drinks sold will be donated to the Breast Cancer Research Foundation, a nonprofit that funds cancer research. For location details, visit www.thirstyliongastropub.com.

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1 pinch ground black pepper

Pre-heat oven to 450F (use convection if possible). Toss together all ingredients in large mixing bowl, place on to a sheet tray and roast in oven for 6 minutes.

Remove from oven and stir Brussels very well, then place back in oven for an additional 5-6 minutes, or until caramelized and tender.

ASIAN MUSHROOMS 2 cups Shiitake mushrooms, stems removed, cut ¼-inch strips 2 cups oyster mushrooms, torn in 1-inch strips ¼ cup grapeseed oil 2 tablespoons lime juice (freshly juiced) 1 pinch Kosher salt

Pre-heat oven to 450F (use convection if possible).

Toss together all ingredients in large mixing bowl, place on to a sheet tray and roast in oven for 9-10 minutes, or until caramelized.

MISO VINAIGRETTE ½ cup rice wine vinegar 1 teaspoon Sambal Oelek 2 tablespoons low sodium soy sauce ½ teaspoon evaporated cane sugar ½ teaspoon kosher salt 2 tablespoons white miso paste ½ teaspoon sesame chili oil 1 cup grapeseed oil Place all ingredients into mixing bowl, and whisk well until all miso paste is dissolved.

PLATING Pre-heat oven to 450F. Toss Brussels sprouts, mushrooms & vinaigrette together in large mixing bowl. Place mixture on to sheet tray in oven and warm until hot (appx four or five min). Plate on large platter and garnish with sesame seeds and chili threads.

A RI

Space of Love This past August, local resident Gayle Nobel published Space of Love: Understanding the Power of Thought and Wisdom in Living with Autism. In the novel, she recounts personal stories of raising a child who has autism.

Involved with the locally based Autism Research Institute and Raising Special Kids, Nobel knows firsthand the joys and hardships of raising an autistic child. In her new book, shares stories like being uninvited to a party because she was bringing her son, Kyle, the anxiety of where he would live if she weren’t around, and Kyle attending a gym for individuals with disabilities. Nobel reveals the knowledge she learned from both her positive and negative experiences, as well as how it formed a deeper understanding of life. Available on Amazon in paperback and e-book, www.amazon.com.

ZON AEYE SPECI ALISTS WWW.ARIZONAEYES.NET

I Ditching Valley Debris It’s no surprise that through construction and demolition, tons of debris is generated in the U.S. each year, including wood, metal, stone and concrete. Stardust, a local nonprofit, recently launched a Valleywide program for recycled building materials.

Through partnering with other local companies, Stardust will divert these materials from the landfill to repurpose and resell them. The “Starve the Landfill” program encourages sustainability in the construction industry.

Currently, there are four local companies that have partnered with Stardust and the Starve the Landfill program – Stradlings Cabinetry, G.M. Hunt Builders, Iron Doors Arizona and Scottsdale Custom Building Materials. Stardust currently diverts 5 million pounds of reclaimed building materials from the landfill each year and they will be able to exceed that with this program.

Companies looking to join this green movement need to fill out a pledge stating that they will redirect reusable building materials by utilizing Stardust’s free deconstruction and donation pickup services. In return, Stardust provides professional donation services to the companies and its clients. For more information, visit www.stardustbuilding.org.

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life

What are you Listening to?

Deezer global music service recently revealed the world’s most popular workout music genres and songs played on Fitbit wrists, a company that Deezer announced a music partnership with in spring 2018. After looking at the data of what fitness fanatics listened to while working out, what came out on top?

The overall list of top 10 songs motivating workouts across the globe and played on Fitbit smartwatches include: Dua Lipa and Calvin Harris - One Kiss Ofenbach - Be Mine Camila Cabello - Havana Drake - God’s Plan Rudimental - These Days Petit Biscuit - Waterfall Sigala - Lullaby Bruno Mars - Finesse (Remix) [Feat. Cardi B] Ed Sheeran - Shape of You Marshmello & Anne-Marie - Friends

Go Wireless Last month, Soul Electronics launched its newest truly wireless earphones, the Emotion model.

The company is known for its noisecancelling, wireless products and ability to deliver high-quality audio. Renowned sound engineers and Grammy awardwinning artist Chris “Ludacris” Bridges created the first headphones from Soul together.

Designed for the active, fitness-oriented lifestyle, the new Emotion buds feature a lightweight, portable design. The headphones include an auto-pairing function, conveniently syncing with smartphones via Bluetooth. They also feature a builtin microphone for incoming calls and up to six hours of total playtime. Available exclusively at www. amazon.com for $49.99.

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Furry Friend Nutrition Diet, nutrition and health are very important to humans, but what about your furry friends? Recently launched service, NomNomNow delivers healthy, custom-made meals for your dog and cat, free of fillers. Once online, users can select dog or cat food, enter personal information about their pet (name, breed, weight and age), select the type of food they would like – the company offers four choices for dogs and two for cats. Then, customers will choose if they’d like weekly, two-week or four-week delivery. Each meal is hand-crafted by a board certified veterinary nutritionist. The meals are made with all-natural ingredients, and they are pre-portioned. The food is prepared in-house every week (never frozen). It is made in the US and shipped with two reusable cooling packs, with the pet’s individually sealed meals and an instruction booklet that includes nutritional information and tips for transitioning the pet to the NomNomNow diet.

Shipping is free, and 1 percent of sales goes toward pet nutrition research. www.nomnomnow.com.

10/18

Kiss Cravings Goodbye Novare Beauty and Sara Bumby founded Kiss Your Cravings Goodbye, an allnatural Behave-Aid lip moisturizer, this past February. Now, the line is expanding its flavor palette. The introductory flavor, No-Sin Cinnamon is now joined by No-Discourage Mint (peppermint) and No-Regret Mint (wintergreen). The brand’s product aims to help the health-conscious break unhealthy eating habits, reducing sugar and junk food cravings. Made with a proprietary blend of essential oils, rare plant extracts and lip conditioning agents like cinnamon, white tea, jojoba oil, lemon balm and more, the lip moisturizer works to not only reduce cravings, but also moisturize lips, freshen breath, while increasing thirst. kissyourcravingsgoodbye.com.

50 DAYS OF FITNESS CHALLENGE

START OFF THE NEW YEAR IN YOUR BEST SHAPE ALREADY! NOVEMBER 11-DECEMBER 31ST ONLINE & IN-PERSON COACHING OPTIONS Halloween on the Rocks AZ On The Rocks is getting in the spooky spirit. For entire month of October, climb in your Halloween costume and receive 50 percent off a day pass. The rock climbing hot spot is also hosting a Halloween photo contest throughout the entire month of October. The winner will be announced on November 1.

Users can submit unlimited entries with different photos of climb-appropriate costumes. Simply tag AZ On The Rocks in the photo and use the hashtag, #HalloweenOnTheRocks, when you post on social media. The first prize winner will receive a three-month All Inclusive Family Membership, and runner ups receive one month All Inclusive Family Memberships.

Additionally, from Oct. 26 to Oct. 28, guests are invited to come trick or treat the walls of AZ On The Rocks for the Trick or Treat at 31 Feet event. Come in your costume and be prepared to get goodies (while supplies last) at the top of each route throughout the gym. www.azontherocks.com.

50 DAYS OF ACCOUNTABILITY 50 DAYS OF LIVE COACHING 50 DAYS OF FITNESS 25 PROGRAMMED VIDEOS 50 DAYS OF COMMUNITY SUPPORT GRAND PRIZE WINNER! MUST HAVE FACEBOOK CONTACT US NOW TO RESERVE YOUR SPOT TODAY!

/ photo by Kristopher Mocny, CLYint

ADULT GROUP TRAINING 1 ON 1 PERSONAL TRAINING NUTRITION COACHING

(605) 481-2611 7464 E. Tierra Buena Lane Scottsdale, AZ 85260 jeremyscottfitness.com

Plant-based Pizza Local fast-casual pizzeria Fired Pie recently introduced a healthy meat alternative for vegetarians and meat lovers alike.

The restaurant allows guests to pick and choose their own type of dough, sauce and toppings, as well as offers build-yourown salads and customizable mac and cheese. The new vegetarian plant-based “meat” has a real sausage taste, and contains no trans-fat, no saturated fat and no artificial colors or flavors. The soybased protein has two-thirds less fat than pork sausage. www.firedpie.com.

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toys, tech & gear / by Kelly Potts

Sweet Dreams Create an oasis for bedtime and beyond

Falling asleep can be a tough gig for some. Between being unable to disconnect from technology to binge watching your favorite shows before bed, it can be hard to shut off the lights and fall right asleep. We’ve rounded up some items that will help turn your nightmare routine into a sleepy oasis.

Moon Beam Sleep Aid Beam me up! This drug-free sleeping device helps you do just that … sleep.

The Moon Beam uses a gentle pulsing light that projects on the ceiling, creating a hypnotic effect that helps quiet anxious thoughts and slow down your breathing to a sleep-inducing level. It’s a naturally meditative method for preparing your mind and body for a comforting cruise to the sleep of your dreams – literally.

Lay back, relax and let the Moon Beam guide you to sleep. $60 at Uncommon Goods, www.uncommongoods.com.

Beauty Bear Age Delay Pillow Comfort your way into great sleep. The Nurse Jamie Beauty Bear Age Delay Pillow helps position you in the best possible way for optimal sleep, and optimal

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skin. The innovative, anti-wrinkle pillow has a unique U-shape design to cradle the face and neck with a silky, satin finish to support even the most delicate of skin types. There will be no more tossing and turning to find the perfect sleeping position because this pillow has it figured out for you. $69 at Saks Fifth Avenue, www. saksfifthavenue.com.

Outlast All Season Temperature Regulating Sheet Set Say goodbye to waking up in the middle of the night in a pool of your own sweat.

These 300-threadcount, temperatureregulating sheets contain outlast technology that absorbs, stores and releases heat, which then helps balances temperature around your body and maintains optimal sleep temperature. The sheet set is also hypoallergenic and provides thermal compatibility with anyone sharing the sheets. What more could you ask for in your sheets? $128.84 at Amazon, www.amazon.com.

EIGHT Sleep’s The Jupiter Why get a “regular” mattress, when you can have a smart mattress that improves your sleep?

With four layers of foam and a smart “layer” on top, you will be sound asleep from night one.

Using your sleep data, Eight Sleep helps you design the sleep experience of your dreams to make you feel refreshed in the morning.

This mattress does everything from temperature regulation to sleep tracking to alarm wake up.

Plus, connect it to your smart home for even more features, like warming the bed up before you get in. $1,099 at Eight Sleep, www.eightsleep.com.

URPOWER Essential Oil Diffuser Set the mood and bring in calming scents for the best sleep. As the pace of your busy schedule is increasing, you may easily get tired, and feel anxious, which in turn makes it that much harder to get to sleep. The Ultrasonic design of this infuser ensures the oil is diffused to an extended period of time, and adds oxygen molecules to the air. Adding several drops of lavender oil to the diffuser just before bedtime will relax your body and help you fall asleep faster. $15.99 at www.amazon.com.

Nightingale The Nightingale is a new kind of sleep sound system, one that literally takes up zero space. The Nightingale is an outlet device, that plugs into an outlet – but still gives you

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crazy 8s

We typically share eight crazy facts about a specific subject each issue, but this month we’re switching things up. Halloween usually brings an abundance candy, fun costumes, haunted houses and more, but have you ever thought about what has happened other than trick or treating on that day? It may be surprising to find out that some other interesting, historical events took place on October 31.

1. During the American Civil War, on Halloween in 1864, Nevada was officially admitted as the 36th state of America.

2. In 1922, Benito Mussolini (II Duce) – leader of the National Fascist Party – became the prime minister of Italy on October 31.

3. Famous magician and illusionist Harry Houdini passed away at the age of 52 from peritonitis following a ruptured appendix.

He was punched by a college student a few times, which some believe played a part in his dealth.

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4. Fourteen years after construction began, Mount Rushmore was completed on October 31, 1941.

The South Dakota tourist attraction depicts George Washington, Thomas Jefferson, Abraham Lincoln and Theodore Roosevelt with 60-foot heads.

5. In 1517, Martin Luther posted his famed 95 Theses to the door of the Castle Church of Wittenberg, essentially launching the Protestant Reformation.

6. Michelangelo Finished The Last Judgment on the ceiling of the Sistine Chapel.

7. Before the 1848 election, states were allowed to hold their voting for the presidential election at any time over several weeks.

Elections in both 1800 and 1828 saw polls open on Halloween.

8. Considered one of the deadliest cyclones in history, The Great Backerganj Cyclone of 1876 happened during Halloween. After forming over the Bay of Bengal in Bangladesh, it made landfall at the Meghna River estuary in Barisal, Bangladesh.

funnies

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

1: KNOCK-KNOCK. 2: WHO’S THERE? 1: IMMA. 2: IMMA WHO? 1: IMMA GETTING TIRED OF WAITING – LET ME IN!

Two bachelors were sitting and talking.

Their conversation drifted from politics to cooking. “I got a cookbook once,” said the first, “but I could never do anything with it.”

“Too much fancy cooking in it for you?” asked the second.

“Exactly! Every one of the recipes began the same way: ‘Take a clean dish and...’”

WHY COULDN’T THE PONY SING? BECAUSE SHE WAS A LITTLE HOARSE.

A woman was pregnant with twins, and shortly before they were due, she went into a coma.

Her husband was away on business, unable to be reached.

While in the coma, she gave birth to her twins, and the only person around to name her children was her brother.

When the mother came out of her coma and found out she gave birth, she was really worried because she was nervous about the names that her brother gave her babies.

When she saw her brother, she asked him about the twins.

“The first one was a girl,” he said. “I named her Denise!”

Relieved, the mom had hope, thinking she must have been wrong about her brother.

“And the second baby?” she asked.

“The second one was a boy,” her brother explained.

“I named him Denephew.”

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Meet Scottsdale power couple, Paul and Jacqui Kruger

/ by Elizabeth Liberatore / photos by James Patrick

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ay-Z and Beyoncé. Barack and Michelle Obama. David and Victoria Beckham. Portia de Rossi and Ellen DeGeneres. What do these people have in common? They are power couples that embody the statement that two is better than one. Their achievements, as individuals and as couples, have garnered the attention of people around the world. But what’s more enthralling is their enduring love that many aspire to find in this life.

Power couples don’t solely exist in the limelight of Hollywood or politics.

Those are just the ones we always hear about. There are relationships outside of those spheres that fit the mold too. Take for instance Paul Kruger, former NFL player turned businessman, and Jacqui Kruger, boss lady of her own fashion/ lifestyle empire. The Krugers are right up there with Hollywood power couples.

Him

Orem, Utah is where Paul Kruger’s story began. Growing up, he was like the Energizer Bunny. His parents would always find him exploring outside — his favorite place to be — and playing all sorts of games with the neighborhood kids. His competitive spirit surfaced quite young, as well as his interest in sports. Namely, football.

“My father played football, and I wanted to follow in his footsteps. Ever since I can remember I wanted to play.”

Kruger adds, “My parents really helped me along that path.”

He was the quarterback and captain of his high school’s football team for all four years. Student Sports ranked him in the top 30 high school quarterbacks nationally. It wasn’t until he attended the University of Utah that he transitioned to defensive end.

Kruger decided to forgo his final two years of college to enter the 2009 NFL Draft. This proved successful for the then23-year-old as he was the 57th overall pick by the Baltimore Ravens. He played

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with the Ravens for four years, taking home the 2013 Super Bowl win with them. He then played three years with the Cleveland Browns and one year with the New Orleans Saints.

In 2016, as a newlywed with a baby on the way, Kruger decided it was time to hang up his jersey and focus on new (and safer) endeavors that could last throughout his lifetime. As a businessman, he is now all about finding ways to serve people in real estate, finances and startups. The different and endless avenues in business keep him on his toes in a way that football didn’t. However, that doesn’t mean he never daydreams about his time on one of the most-watched fields from time to time.

“What I miss most about the NFL is all of the bonds and friendships that were created over the years. I also miss the competitive environment on a big stage — there’s nothing quite like it,” he recalls.

Her

Jacqueline (Jacqui) Hoyle hails from Chagrin Falls, Ohio. Growing up, she was equal parts Sporty Spice – having played volleyball throughout high school – and Posh Spice – playing dress up was her favorite pastime.

“I would always ask my mom for lipstick, blush and earrings to bedazzle my ears. I loved [expressing my creativity] at a very young age by playing dress up,” she reminisces.

Hoyle went on to attend the University of Kentucky where she obtained a bachelor’s degree in communication and information in 2013. Two short years later, Miss Hoyle became Mrs. Kruger.

Doing the whole NFL wife thing is no easy feat, but Kruger’s gentle and kindhearted disposition – as well as being one of the best-dressed ladies on the sidelines – made her a fan favorite. Her following on social media quickly grew and people began to turn to her for fashion-related advice.

“I was constantly getting questions on what lipstick I was wearing, how I do

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Scottsdale,” Jacqui says.

The Krugers have grown to love the healthy living and quality lifestyle that characterizes Arizona. Home to the Grand Canyon and a number of scenic trails, the couple is constantly reminded by their new surroundings to explore beyond their front door.

“We love hiking together. Hiking is always a great way to enjoy the outdoors while getting a good workout in. We also really love hitting the gym in the morning and doing circuit training together as a way to really push one another,” Paul explains.

Keeping each other accountable is something that this couple does exceedingly well at. Jacqui is Paul’s biggest cheerleader, and Paul is Jacqui’s. Their mutual accountability is expressed both at the gym and in the kitchen by preparing healthy meals together. After all, experts say fitness is 80 percent nutrition and 20 percent exercise.

With “Parent” now on both of their resumes, this dynamic duo believes in the power of example when it comes to “My wife is one of the most steady, classy raising their daughter. They say they and kindhearted people I have ever met. hope that by living a healthy and active That was my first impression of her and lifestyle, their children will follow down a it is still consistent with who she is today. similar path.

She’s truly a beautiful person both inside A lot of people think that a relationand out,” Paul affirms. ship comprises a 50 percent effort from “When I first met Paul, I thought each partner. But why only give half of he was the best looking man I had ever yourself when you give the whole sheseen,” Jacqui chuckles. “Despite his big, bang? The Krugers’ humble companiontough guy persona, the best part about ship is of the 100/100 kind. By holding my husband is his tender and sweet each other gently, communicating, celheart.” ebrating the other’s successes and being If that isn’t cringe-worthy adorable, each other’s pillar of strength in times than I don’t know what is. The pair, havof vulnerability, they epitomize what it ing recently celebrated their three-year means to be a power couple. wedding anniversary, relocated to Arizona “Although sometimes it feels like right before the birth of their daughter, there just isn’t enough time in the day, Bella, during the summer of 2017. The we always make sure to enjoy each other’s family of three resides in North Scottsdale company. It’s always about supporting and plans to make Arizona their forever one another and knowing that both our home. goals are one in the same,” Paul says.

“We couldn’t have picked a better “We help each other a lot to make place to call home, and we can’t wait everything a success, and most importantto watch our kids – we plan on having ly we are always there for one another, “ two or three more – grow up here in Jacqui adds. my hair, where I buy my favorite dresses and shoes and how I designed our home.

It was truly my followers that inspired me to launch my fashion and lifestyle blog,” she admits.

Kruger’s blog (www.jacquikruger. com) is her creative outlet where she unveils all the different aspects of her life.

By posting beauty tips and recommendations, OOTDs (outfit of the days), and lifestyle content, Kruger hopes to inspire other women to live their best, most authentic lives.

For all you mamas out there, Kruger hasn’t forgotten about you. As a mom of one to Arabella (Bella) Kruger, more and more of her posts are dedicated to the juggling act that comes with being a mom.

She unpacks everything, from how to travel with a baby to baby must-haves to parenting hacks.

“I love sharing what works for me and my family, and hope that my secrets have an impact on another mom’s life,” she says.

Them

“Although sometimes it feels like there just isn’t enough time in the day, we always make sure to enjoy each other’s company. It’s always about supporting one another and knowing that both our goals are one in the same”

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Lynn Tran brings a new meaning to activewear for women / by Kelly Potts / photos by Phuoc Le

Lynn Tran is a woman, designer, fitness competitor, fitness model, founder and owner of Boss Bunny Sportswear, and is doing it all her way. After a breakup fueled her to get to the gym to help her find peace in her life, she took it a step further and started competing in fitness competitions throughout the state. During her time in fitness competition arena, where she placed second in her first show, and her gym “therapy sessions,” Tran realized there was a gap in the fitness apparel arena. A gap she realized she wanted to close.

That’s when Boss Bunny Sportswear was born.

FASHION MEETS FUNCTION “I saw a gap in the market for durable, attractive, affordable sportswear for women but it wasn’t until I discovered waist trainers and shapewear that I realized I could create the active wear that I had been longing for,” Tran recalls. “Hours of feeling uncomfortable and self-conscious in ill-fitting gym clothes fueled me to create a line of activewear that would enhance the

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feminine curves to help women perform their best, feel great about themselves, and live up to their greatest potential.”

Tran fully believes if you look good or feel good in your workout clothes, you push yourself harder in the gym.

Her outlook for Boss Bunny is that fashion is art in function. Through the brand, she aims to bring stylish, sexy, durable and affordable workout clothes to active women everywhere.

Acting as a second skin, support system and transformational all-in-one tool, Tran hopes that Boss Bunny Sportswear is revolutionizing activewear and empowering women to feel bold and beautiful in their fitness attire, something that the boss herself keeps in mind when designing each piece of the line.

Tran wants Boss Bunny to inspire people to improve their mindsets, build their communities and work toward their goals – personal or fitness.

“This is more than just a fitness fashion clothing brand; this is an inspirational lifestyle movement,” she says. “Exercise changes lives, making people happier, healthier and freer. We

empower women to be strong and powerful.”

Boss Bunny doesn’t just talk the talk, they have the wardrobe to back it up. The brand offers a range of versatile clothing that includes waist trainer capri leggings, reversible leggings, a 3-in-1 sports bra, 4-in-1 convertible and adjustable sports bra, and so much more including shorts, short-sleeve T-shirts and tank tops. Each piece features moisture-wicking fabric aimed to keep women feeling comfortable, moving freely and looking great.

One of Tran’s goals when creating Boss Bunny was ensuring each piece is adorable, comfortable and most importantly – affordable. At Boss Bunny, women are able to get complete gym outfits for less than $100, a breath of fresh air compared to the more expensive activewear brands on the market today. The passion behind the line shows through each piece Tran designs.

“My favorite part of the business is designing my clothing,” she explains. “I enjoy all of the creative and artistic aspects of designing the clothes. I want women to feel confident when they are wearing my line.”

And that’s exactly who Tran’s “Boss Bunny” is. She explains her client as a confident, strong and powerful female who is independent, intelligent and respected.

“She knows her worth and knows exactly what she wants and speaks her mind. She’s being herself and not trying to be someone that she’s not. She’s a Wonder Woman who has superpower within her. She’s classy and one bad chick. She’s feminine, sexy, sophisticated, and stylish,” Tran says. “She’s a Boss Bunny!”

CHANGING THE INDUSTRY Sometimes, the best business ideas come from personal experiences or needs. That is what inspired Tran’s first company, and now it’s inspiring her next venture: Boss Bunny Rentals.

Tran hopes to revolutionize the industry with her in-the-works platform where customers can rent their workout clothing for events like competitions, shows and photoshoots, instead of buying.

“Making sure you look your best in pictures or events can get expensive,” she says. “Renting Boss Bunny outfits will save you a lot more money and time. We carry unique sportswear outfits and never-seen-before pieces created by me.”

Launching in early 2019, Boss Bunny Rentals will be available for any woman who needs a one-time wear outfit, available by appointments with Tran.

“I’m very driven to inspire, motivate and change the world through workout clothes. I’m not just another fashion designer.

[Through] My passion and pursuit of fitness, I had to adhere to a strict regimen of dieting, weight training and cardio sessions,” Tran finishes. “This is how my fitness journey started and how Boss Bunny was born.”

To learn more about Tran and Boss Bunny Sportswear, visit www.bossbunnysportswear.com.

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relating / by Tierra Wilson

Ask the Owner 7 tasks entrepreneurs should never delegate

You cannot build an empire on your own. In order to thrive, sooner or later, you’ll need to delegate and share responsibilities with your team to help you reach that next level in business.

However, some things you just cannot delegate.

When it comes down to it, it’s your business. Your passion and your ambition got you to the point of growth in the first place. And knowing that, there are some things you have to do.

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1. Define strategic mission, vision, and values When it comes to what your business stands for and what your business will or will not do, that is your sole responsibility. You have to be able to verbalize the future of your business and embolden others to rally around your mission and your values.

If you don’t know what you stand for, and you don’t know where you are going, you cannot communicate the vision and goals to your team.

2. Develop customer engagement standards If you are a small business, you should 100 percent be the only person engaging with your customers.

There is no agency you can hire that will be able to do that better than you. If you are a larger business, it is your job to set and monitor customer engagement standards.

This is because the client’s experience is more than just sales and closing leads. It’s about making sure your customers are being

heard and they feel a connection to your brand. If they have questions, you want to provide them with real answers. If they have obstacles, you want to make sure you provide them with clear solutions.

3. Implement signature services For those of you who have businesses that are based on a service or skill, it’s your job to be responsible for that signature service. A cornerstone service, such as a personalized wine tasting, is what gets big spenders into the door, and translates

to more significant sales.

When you have a signature service, you cannot delegate that to anyone else on your team. You can consider ways to automate certain aspects of the service, like providing a digital questionnaire, or hiring a vetting employee to keep track of scheduling and luxury inventory.

You can even outsource the marketing of your signature service. But when it comes to maintaining relationships and performing the service, those cannot be delegated.

4. Oversee financial management Finances can be overwhelming.

While you should outsource/delegate bookkeeping, taxes, etc., you should always be knowledgeable of the financial state of your company. Knowing these things allows you to make changes in your business and adjust your vision.

Running a business you are passionate about is great, but it’s also important to acknowledge that you want your business to be profitable.

5. Be involved in hiring/firing Hiring Finding the right people for your business culture is probably one of the most critical jobs of a business owner. You cannot afford to hire an employee who does not believe in your brand.

It’s important to be involved in the hiring process in some way, even if it’s a quick meet-and-greet.

Firing One bad employee can eat away at the soul of your business. Yes, firing someone is hard, but it’s necessary if you want to see your business grow.

Firing can also be a good thing. It can bring you some much needed clarity, especially if you sit down and have an open dialogue with the employee.

Asking the hard questions like why they didn’t fit and also getting feedback will help you when hiring a new person for that position.

6. Stay in touch with development So many business owners think that once the initial training is done, people can take it from there. That is so far from the truth. In actuality, training and onboarding employees, is only step one and can be delegated to someone else.

The development of your team to ensure they are evolving with your business is more important than onboarding.

7. Make organization-wide decisions Any decision, which will affect your business as a whole, is yours and yours alone. No one should ever make a judgment that would change the fabric of your business. You can lean on your team for feedback, input, and fact gathering, but the final decision should be yours. This is called a strategic decision, and by definition, it belongs to the business owner.

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beauty / by Rosie Osmun

Rosie Osmun is the VP of Operations at Herbal Dynamics Beauty. Based in Scottsdale, Arizona, Herbal Dynamics Beauty bridges the synergy of natural botanicals combined with the best in modern skincare science to deliver products that are effective and enjoyable to use. The brand emphasizes quality ingredients, product benefits and transparency, building a thriving community centered around these values. www. herbaldynamicsbeauty. com or follow brand on social media at @ herbaldynamicsbeauty.

Botanical Beauty 5 natural ingredients to work into your routine

Natural skincare is having a moment, but how do you cut through the buzz and determine which ingredients actually offer benefits? Most plants contain nutrients and antioxidants, but a few stand out with exceptional properties that deserve a place in your beauty routine. Here are five natural botanicals to keep an eye out for.

Green Tea Green tea is an MVP of the skincare world, with good reason – it’s extract remains one of the most potent sources of antioxidants available. One is a polyphenol called ​ epigallocatechin gallate​(EGCG) which has been found to protect and revive healthy cells while fighting oxidative free radicals.

This humble plant also contains vitamin B and several minerals. Because of green tea’s composition, topical application of products containing it help soothe inflammation, bolster the skin’s barrier, and protect against UV damage​. All of these functions make it

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a key ingredient to incorporate into skincare routines, especially in climates like Arizona.

Mango Butter When it comes to dry skin, natural oils and butters remain one of the best ways to hydrate and protect, though not all are created equal. Mango butter is hydrating and nourishing, but it’s key benefit is that it feels lightweight on the skin and is low on the comedogenic scale (meaning it won’t clog pores).

Tannins in mango butter offer antioxidant and antiinflammatory benefits, as essential fatty acids like oleic acid help restore elasticity and retain moisture.

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Vitamins A, C and E also help nourish and support healthy skin.

Probiotics Probiotics aren’t just for your digestion – they help restore and protect the skin’s natural biome as well. Just like inside, our skin hosts a variety of bacteria, both good and bad, that need to be “in balance” otherwise skin becomes more susceptible to irritation and inflammation.

In skincare, probiotics usually derive from fermented extracts (a few popular ones come from radish, lactobacillus, and yeasts). ​Studies​ have shown topical probiotics to support healthy skin pH, calm blemishes, and fight

photoaging.

Cucumber Extract In addition to hydrating, cucumbers contain abundant antioxidants like q ​ uercetin​ , which helps fight free radical damage from the environment. They also yield anti-inflammatory properties that reduce redness and calm blemishes.

Cucumbers are rich in vital minerals like magnesium and potassium, as well as in vitamins A, B, C, and K. Also found in cucumbers is lactic acid, an alpha hydroxy acid which provides a very mild exfoliating effect.

These properties combine to keep skin calm, nourished and smooth. And, the

extract provides a natural cooling sensation on the skin and a refreshing cucumber aroma.

Aloe Vera This desert plant reigns supreme when it comes to healing and soothing skin. For centuries, aloe has been used for its hydrating, healing and analgesic properties. While aloe vera is popular for treating sunburn, it’s skincare benefits go far beyond the sun care aisle.

Aloe contains​ wealth of protective antioxidants, antimicrobial properties, and dozens of vitamins and minerals.

Amino acids help rejuvenate skin, as magnesium and

zinc target oxidative stress and boost the body’s natural defenses. Aloe is also suitable for most skin types, even sensitive skin, making it an ideal base for moisturizers and serums.

Plants, oils and extracts have numerous benefits that are just starting to be understood by science, following eons of use.

From antioxidants to minerals and fatty acids to vitamins, plant-derived ingredients deliver critical elements. Just like eating a balanced diet, using a variety of plants/botanicals on skin can help give your body the full spectrum of nutrients it needs.

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/ by Elizabeth Marie

Brian Herskovets, John Litten and Aaron Farkas

Brian Fernandas and Lisa Rein

Peral Utter and Jennifer Kaull

No Kid Hungry Golf Tournament

Last month, Grimaldi’s Pizzeria hosted its first annual charity golf tournament benefitting No Kid Hungry and the organization’s goal to end childhood hunger. The tournament, held at Westin Kierland Golf Club, featured a round of golf, breakfast, lunch, a goodie bag for all players and a silent auction.

Jorje Monroy and Mike Woods

Brandon and Brittany Crisler

Lilly Adli and Dale Garret

Allison Black and Jo Sanchez

Susan Wetter and Stephanie Ochoa

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endurance / by Lewis Elliot

Tools for the Trails Get the right gear before heading into the desert

As the world of outdoor adventure sports rapidly expands, we’re all faced with frequent questions of which new gear is a want, or an actual need. Many of us are going off-road and finding joy in trail running, and of course the benefits of getting on the dirt and trails are expansive, so the activity certainly is here to stay. I’m often presented with the question of whether trail running shoes are really necessary when taking that leap into the wilderness.

The short answer is an emphatic yes!

It’s very important to get shoes specifically for trail running when you’re headed offroad! Trail shoes offer many advantages and safety features designed to encounter loose surfaces with lots of variability, as well as a much stiffer upper so that the risk of rolling an ankle (the most common dangerous trail running injury) is greatly reduced. Trail shoes also have a stiffer sole and usually a protection barrier, so sharp rocks and thorns all too common in the desert, can’t make it all the way to the foot. Their sharp ends are distributed over the bottom of the shoe making them almost unnoticeable despite how prevalent these obstacles are out on the desert trails.

Often you can pick the same brand or type of shoe that you normally wear on the road, just the trail version. The more rugged the terrain you plan to venture into, the more rugged and heavy-duty the shoe likely should be. I often “size up” at least half a size when acquiring trail shoes, as I like a little more room for the toes when going down super-steep descents, along with the likelihood of going for longer time periods when venturing off-road. Over hours of running, your feet can often somewhat swell making a shoe that was comfortable at

the beginning of the run, start to seem surprisingly small after many miles. Socks that are slightly thicker and taller can be a good idea, too, as they can provide some protection against scratches or rocks that might kick up.

Most shoe brands that make trail running shoes are familiar with the idea that trail running shoes get dirty when used properly. For this reason, having a color shoe that is darker and easy to clean makes sense. Every now and then you’ll see a lighter colored trail running shoe – they can look old and worn after one run, so unless they’re your only choice, I recommend a darker colored shoe as they tend to look much better for significantly longer. Obviously the same holds true for your trail running socks.

Trail running can be a great workout and fun way to get moving, but be sure to pick up some trail running shoes before you do. You’ll run safer, more comfortably and for longer knowing you’re doing it correctly with the right equipment.

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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