Scottsdale Health November 2019 by Richman Media Group

11/19

allyouneedforhappiness.com

FRESH AIR FITNESS An outdoor workout + glowing safety gear

ARIAN CARPIO The Olympic hopeful talks wrestling life on and off the mat

WHATâ&#x20AC;&#x2122;S YOUR INTENTION? Give meaning to your yoga practice and beyond

RICHMAN MEDIA GROUP

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Experts in

Board Certified Physicians: JulieAnne Castilla M.D., Ann Langer M.D., JulieAnn Heathcott M.D., Kelly Helms M.D., Julie Kwatra M.D. • MonaLisa Touch is the premier laser therapy for regeneration of vaginal tissue for both pre and post menopausal women.

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• Performed by board certified Ob/Gyn’s, an in-office procedure, no down time, no anesthesia needed - and incredible results!

MonaLisa Touch Open House Event November 21st 2019 5pm - 6:30pm RSVP to Clairlyn at 480.455.0016

We welcome you to any of our Open House and Seminars to learn more about MonaLisa Touch! You will have the opportunity to meet with the doctors and talk with the patients that have had this life changing procedure.

Arizona Women’s Care is a full service OB/GYN practice that also offers Novasure ablation, Bioidentical Hormone Therapy and SculpSure Body Contouring.

2007-2019

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

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content / November 2019

12 e d note 14 health

Double trouble pain, avoiding a gluten allergy, the drink that hydrates best, breast cancer risk reduction, reversing Type 2 diabetes, depression and smart phones, Instagramâ&#x20AC;&#x2122;s new blocked ads, and increasing your lifespan

Arian Carpio

The Olympic hopeful talks wrestling from a young age, surviving an eating disorder and refusing rejection

18 list

5 reasons to take a nap

19 splurge Owlet baby monitoring

20 cook

Roasted veggie harvest salad

22 food

Cranberry craze

24 weight loss News to know

26 solo scottsdale / outfit from Harmoni Jean Boutique

Meet John

28 muscle

An outdoor workout

Sisterpreneurs Itâ&#x20AC;&#x2122;s all in the family with protein-based treat company, Fit Whip

ScottsdaleHealth

11/19

30 balance

Setting an intention

32 nutrition Fertility fuel

KERRY ZANG, DPM Fellow, American College of Foot & Ankle Surgeons Q: What excites you about medicine today?

Q: Who can benefit from regenerative medicine?

A: There are so many new

A: Lots of people can be helped

things that enable us to treat

with RIT. Pain shouldn’t prevent

conditions that were untreatable

anyone from participating in

before. The newest development

everyday activities. It doesn’t

is in the area of regenerative

matter if you are suffering from

medicine. For patients with

arthritis, a new or old injury or

arthritis, this new therapy offers

if you are a weekend warrior,

pain relief and has the potential

dedicated athlete or just want to

to regrow cells. This gives us the

go to the market, it’s important

opportunity to regenerate and

to see if this therapy may be

restore…that’s exciting.

able to offer some relief.

Q: What is regenerative medicine?

Q: What the best advice you can give to someone suffering from foot or ankle pain?

A: The therapy (RIT) uses growth factors to induce and

A: Don’t wait to get help.

accelerate healing in damaged

The earlier you see a doctor

tissues. Unlike cortisone injections,

the sooner treatment can begin,

which suppress inflammation

increasing the potential for a

and stop the healing process,

successful outcome. Delaying

the goal of RIT is to encourage

care can put you at risk for

healing with a process for the

further damage. However, if you

body to replace, repair, reprogram

have put off treatment, it’s never

and renew diseased or injured

too late. I think the most

tissue. As new and healthy tissue

important thing to keep in mind

Ste A101

forms, function returns and pain

is that medicine is constantly

Paradise Valley, AZ 85253

resolved.

changing and you should never lose hope.

Q: How has regenerative medicine changed how you treat patients?

Q: Where can patients find you?

A: Instead of just treating

A: At the corner of Tatum and

symptoms and trying to stabilize

Shea where I am fortunate to

a condition, I now have the

continue to work with Dr. Shah

potential to initiate a regenerative,

Askari, Dr. Daniel Schulman,

restorative response to help

Dr. Joshua Cady, Dr. Kimberly

repair it. It’s very gratifying when

Leach and Dr. Barry Kaplan.

patients come back and tell me that they are now able to take their dog for a walk again.

10555 N Tatum Blvd,

(602) 954-0777 azfeet.com itsnotneuropathy.com

Q: What distinguishes your practice from others? A: During my 45 years of practice I have learned to listen.

FOOT & ANKLE

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

content / November 2019

32 48

34 scottsdale soul A probiotic bowl recipe, achieving happiness, Veda’s new products, NiteFlite’s additions, and a veteran event

36 life

Two new additions at Gainey Village, Original ChopShop’s seasonal shake, Pilates & Prosecco at Mountain Shadows, Arizona Coyotes’ new partnership, and Yoga in the Outfield at Salt River Fields

38 toys, tech & gear Light up the night

40 crazy 8s Sweet dreams

41 funnies

Get ready to work those abs 11/19

46 relating

Surviving the holiday season with your spouse

allyouneedforhappiness.com

FRESH AIR FITNESS An outdoor workout + glowing safety gear

ARIAN CARPIO The Olympic hopeful talks wrestling life on and off the mat

48 beauty

50 endurance

RICHMAN MEDIA GROUP

ON THE COVER:

Avoiding mental sabotage

Arian Carpio, photo by James Patrick, www.jamesphoto.com.

51 event

Bends and Brunch

ScottsdaleHealth

Give meaning to your yoga practice and beyond

Seasonal skin care

WHAT’S YOUR INTENTION?

11/19

WHERE EXPERT CANCER CARE MEETS COMPASSION At Cancer Treatment Centers of America® we have dedicated teams of experts that work together to provide a personalized, cancer care plan designed to meet your unique needs.

Dr. Farshid Sadeghi Medical Director of Genitourinary Center Cancer Treatment Centers of America, Phoenix

DEDICATED GOODYEAR

GILBERT

NORTH PHOENIX

SCOTTSDALE

Comprehensive Care and Research Center 14200 W. Celebrate Life Way

Outpatient Care Center 3530 S. Val Vista Drive Suite C204

Outpatient Care Center 2915 W. Rose Garden Lane

Outpatient Care Center 9755 N. 90th Street Suite A100 & B130

Comprehensive Cancer Care Network

ed note / November 2019

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

When you've suffered a hand or wrist injury or need immediate care for persistent joint or nerve pain in your hands, wrists, or forearms, Hand & Wrist Urgent Care in Scottsdale is a quick and cost-efficient alternative to the emergency room. We provide fast diagnosis and specialized treatment for injuries to the fingers, hands, and wrists by one of the top hand surgeons in the country – Dr. Michael Fitzmaurice. Our patients are evaluated as soon as possible and may receive on-site x-rays or ultrasound for an effective diagnosis and treatment plan. If necessary, minimally invasive surgery can be performed within the same day to ensure the best possible outcome. At our center, we treat a wide range of hand and wrist injuries, including (but not limited to) the following: • • • •

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

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

BioMed

REJUVENATION center for anti-aging & regenerative medicine

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

UrgentHand.com

When I think about the month of November, one thing usually comes to mind: Thanksgiving. What comes with that are visions of delicious dinners, beautiful fall weather and family get-togethers. It’s clear that Arian Carpio (seen on our cover) has a lot to be thankful for. The wrestler has overcome a lot in her life, and has put in the hard work on and off the mat to be the success story she is today. This season, she even won her first national title since high school. Read all about her outlook on refusing rejection on page 42. While seasonal soirees can be fun, the idea of a packed calendar, along with other obligations, can be stressful, often putting pressure on relationships. Learn how to survive the holiday season and stay connected with your spouse on page 26. In terms of the cooler weather, now is the time to take your workout outside. Page 28 has an outdoor bodyweight workout that can be done just about anywhere. And, if you’re choosing to workout anytime from dusk till dawn, it’s best to keep safety in mind. We found products that will get you glowing on page 38. Thanksgiving is also all about the food. Page 22 highlights dishes from local restaurants that have cranberries so you can indulge in the sweet yet tart fruit on more than just one day a year. And, if you’re looking for a new fall recipe, page 20 has recipe for a harvest salad that’s loaded with seasonal veggies. Lastly, your skin is likely going through a transition just like the seasons. Start your winter skin care on the right foot. We have tips to make it easier on page 48. Enjoy all that this season has to offer and just remember, you have a lot to be thankful for. Best, Gabby Leighton Editor-in-Chief gabby@richmanmediagroup.com Find our magazine on Facebook!

Fitzmaurice

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

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

Dr. Fitzmaurice’s advanced regenerative medicine techniques, including platelet-rich plasma (PRP), stem cells, and hyaluronic acid, provide natural and long-lasting relief from carpal tunnel, trigger finger, tennis elbow and thumb arthritis among many other hand and wrist conditions. His passion for customized patient care and innovative techniques have redefined his specialty and made him one of the most sought-after hand surgeons in the country. Dr. Fitzmaurice is also a pioneer; he personally developed a line of nutritional supplements and patented surgical techniques to improve the safety and efficacy of hand surgery. When combined with regenerative medicine treatment, severe conditions that affect the hand can be alleviated and eliminated in the most effective ways possible for each patient.

480.372.9410

SPECI ALTI ES -

Carpal Tunnel Syndrome Cubital Tunnel Syndrome Trigger Thumb Trigger Finger Dupuytren’s Contracture De Quervain’s Tendinitis Thumb Arthritis (CMC Joint) Tennis Elbow Wrist Pain

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FitzHand.com

P U B L IS H E R Bill Richman

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

C ON T R IB U T IN G WR IT E R S Lewis Elliot, Aaron Freeman, Jocelyn Freeman, Mandy Holmes, Heather Lynn Horvat, Maggie Husami, Hailey Hyde, Jess Hutchens, David Klose, Kelly Potts, Erica Ptak, Megan Rigby P H OT OG R A P H Y David Apeji, Mark Morgan, James Patrick, Erica Ptak

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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.

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news

/ complied by Kelly Potts

Two for One Dealing with chronic headaches? Chances are, your back hurts, too. A review of 14 studies found that people with persistent headache or back pain were twice as likely to experience the other disorder as well. While healthcare professionals treat the chronic pain issues separately, there may be cause to treating them as one disorder in certain patients. Though doctors are unable to uncover a specific cause, it is something to be aware of the next time you head to the doctor.

Carb Caution

A recent study published in the journal JAMA suggests that eating lots of gluten-heavy foods from a young age could eventually lead to gluten intolerance. The findings show that eating higher than normal levels of gluten during the first five years of life can increase a child’s likelihood of developing celiac disease, a digestive disorder that damages the small intestine. In the study, researchers recorded 6,600 children’s gluten intake until the age of 5. They concluded that higher gluten intake was associated with a 6.1% increased risk of celiac disease autoimmunity, an immunological response to gluten, and a 7.2% increased risk of celiac disease per each additional gram of gluten per day. Going gluten-free is increasingly popular, and now we know may just know why.

Source: www. medicalnewstoday.com.

Source: www.cnn.com.

Tasty Risk Reducers Garlic and onion lovers, rejoice! Research has shown that consumption of garlic and onions in women can drastically reduce their breast cancer risk. Rich in flavor, with a strong kick, these pungent vegetables may also be able to fight off diseases, such as diabetes and heart disease. Good for the body, but not so much for the breath. Source: www.medicalnewstoday.com.

ScottsdaleHealth

11/19

Milk to the Rescue Looking for the most hydrating drink? Move over water, this is a job for milk. While water is still extremely healthy for you, and does a great job at hydrating, to maximize efficiency, milk is reportedly the most hydrating drink, according to new study from Scotland’s St. Andrews University. Thanks to milk’s nutritional content, which is mostly the fat, salt and sugar, it hydrates and stays in the body better, while water is missing those key ingredients and has typically gone through your system and the excess is removed within two hours. According to the study, in rank of hydration, skim milk came in first followed by “oral rehydration” drinks like Pedialyte. Next came full-fat milk, orange juice, soda, diet soda, cold tea, tea, sports drinks, still water, sparkling water, lager, and finally, coffee. Source: www. travelandleisure.com.

Say Hello to CoolSculpting

Say goodbye to stubborn fat.

No matter how much you eat healthy and exercise, it’s virtually impossible to lose those annoying muffin tops, love handles and belly pooch. Introducing CoolSculpting® – a natural, non-surgical contouring treatment that uses cooling technology to noticeably eliminate fat. 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.

Benefits of coolsculpting® ✽ ✽ ✽ ✽

No cutting, no needles, no downtime Safe, comfortable, and convenient Natural and effective Clinically proven and FDA Cleared

Results in as little as three weeks!

Fall Special! Buy Three Areas Get One FREE* New patients only. Expires 11/30/19.

*Buy three CoolSculpting treatments at full price and receive one of equal or lesser value free. Limit one (1) “Buy Three Areas Get One FREE” per person throughout the term of this promotion. Offer valid while supplies last on CoolSculpting Treatments purchased prior to November 30, 2019. 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.

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 • 480-536-7640 • Lewis Heller M.D. • 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255 • www.arizonaaesthetics.com

news Hope for Reversal If you’ve been diagnosed with Type 2 diabetes, there is hope for a reversal! People who achieve weight loss of 10% or more weight in the first five years following diagnosis with Type 2 diabetes have the greatest chance of seeing their disease go into remission, according to a study conducted by the University of Cambridge. These findings suggest that its possible to recover from the disease without extreme lifestyle changes or caloric restrictions. Source: www.sciencedaily.com.

INSTAGRAM’S CHANGE FOR GOOD Instagram is cracking down on ads seen by adolescent users. The social networking platform recently announced it will block ads that promote weight loss products or cosmetic procedures for users under the age of 18. With 70% of teens ages 13 to 17 using social media at least four times a day, advocacy groups think this is the step in the right direction. Source: www.usnews.com.

Smart, Sad Phones Which came first, depression or smart phone obsession? According to a recent study from the University of Arizona, young people who are hooked on their smartphones may be at an increased risk for depression and loneliness. The study of 346 adolescents ages 18 to 20 found that smartphone dependency predicts higher reports of depressive symptoms and loneliness, rather than the other way around. Until now, researchers were unable to find a link between smartphone dependency and symptoms of depression and loneliness. Source: www. sciencedaily.com.

Don’t Worry, Be Happy Want to live a longer life? Recent research shows you can prolong your life with one simple thing: being happy. A recent analysis showed that those who report being happy, content or excited on a daily basis were 35% less likely to die prematurely. In addition to living longer, being generally happy will allow you to perform better at work, have better relationships and a stronger immune system, sleep better, lower your chance of burnout, and have overall better physical health. Source: www.cnn.com.

ScottsdaleHealth

11/19

PINHOLE SURGICAL TECHNIQUE:

A revolutionary new way to achieve your best smile! BEFORE A University Study revealed that 89% of patients over 20 years old have gingival recession. Receding gums can be caused by gum disease or because of excessive brushing, certain medications, clenching or grinding, or smoking. Not only are receding gums painful and unattractive, but the actual bone underneath is being lost, leading to tooth loss. The Pinhole Surgical Technique is a revolutionary procedure that solves the problem of receding gums. PST offers natural-looking, long-lasting healthy smiles to those suffering from receded gums, giving patients a beautiful new smile in as little as an hour. Since nothing more than local anesthesia is needed, patients can return to work after their appointment. The Pinhole Surgical Technique takes the place of traditional gum grafts, with minimal discomfort or pain. In fact, recovery time is virtually nonexistent with PST. The results are more predictable, less noticeable, and will last as long as any other gum correction procedure. Stunning new smiles can be seen immediately. Dr. Erik Svans, DDS was among the first dentists to study the Pinhole Surgical Technique under its inventor, Dr. John C. Chao, DDS in 2014. Since introducing

AFTER PST to his practice, Dr. Svans has seen very predictable and reliable long-term results. There is no scalpel, incision, or stitches with PST, making it virtually painfree. This innovative procedure uses a .1 inch “pinhole” opening to reposition a patient’s receded gumline to its healthy, natural location. After repositioning the gum tissue to cover the exposed root surface, Dr. Svans strategically places collagen through the Pinhole to stabilize the tissue in place. The collagen resets the gum tissue and makes it stronger than before. Patients can return to normal eating that very night.

BEFORE

Previously, treatment for receded gumlines was very painful and required cutting donor gum tissue from the roof of a patient’s mouth. The donor tissue was then stitched to the receded site, which had also been cut or “flapped” in preparation for the graft. Recovery for this traditional surgical technique requires two to three weeks with prescription pain medicine. In contrast, PST is a kinder, gentler procedure since it only requires a repositioning of existing gum tissue over the exposed root surface. With PST, Dr. Svans can treat one to all teeth in one visit, in as little as 30 minutes. Patients are amazed with the results, instantly falling in love with their healthy, beautiful new smiles. If you’re ready to stop living with the pain and embarrassment of recessed gums, the Pinhole Surgical Technique may be right for you! Schedule a complimentary consultation by calling Dr. Erik Svans at 480.219.8760 or visit www.PinholeAZ.com.

AFTER Follow us at:@pinholedentist

Svans Dentistry PLLC

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

Erik P. Svans DDS

list

/ by David Klose

5 Reasons to Take a Nap

naps less than 10 minutes don’t give you enough of a boost and those longer than 30 minutes can lead to you waking up drowsy and not refreshed. 4. Boost Memory and Learning The brain consolidates and processes information during sleep, including memories and learned tasks. A short snooze can help you absorb and retain things you learn and make you more receptive to a new batch of material afterward. Sleep deprivation significantly influences these functions, therefore, an extra boost can make a dramatic impact.

Naps aren’t just for cranky toddlers. People of all ages can benefit physically and mentally from scheduling a short stint of sleep in the middle of the day. More than just rest, sleep is a time of renewal and healing for the body and a lack of it can have startling side effects. When working a nap into your weekly plan, it’s important to be consistent. Our bodies and internal clocks like a schedule. Start off by setting aside 10 to 15 minutes to nap every day for at least two weeks. Not convinced? These five benefits should encourage you to tap into the power of naps. 1. Reduce Stress Research shows regular naps can help lower tension and stress, which has significant health benefits. One study examining the relationship between mortality and napping found that those who did so regularly exhibited 37% less heart-related com-

plications because the midday breaks helped reduce stress on their cardiovascular system. 2. Improve Creativity Facing a problem you aren’t sure how to solve or need a fresh perspective on a project? Doze off for a few

minutes. A recent neurological study showed the brain’s right hemisphere – the side associated with creative tasks – increased in activity during naps. Dreams are also a source of creative inspiration for many and people are more likely to recall dreams from daytime rests as

compared with nighttime sleep, so a few minutes of snoozing in the middle of the day could make a big difference. 3. Increase Alertness and Productivity People with a 9-to5 schedule may notice alertness dips shortly after noon. This is also known as the post-lunch lag. Pay attention to when you feel tired and plan for a nap at that time. It can help you through a midday lull better than a cup of coffee. A 10- to 30-minute siesta seems to be the ideal number, as

5. Get More Sleep Overall One-third of adults in the U.S. don’t meet the recommended threshold of seven hours of sleep per night, according to the Centers for Disease Control and Prevention. Juggling all of life’s demands can make a restful, restorative night seem impossible. A nap can help you catch up and prevent fatigue and sleepiness throughout the day. Squeeze in a few minutes for yourself after your morning meetings, running errands or lunchtime. Sometimes all you need is a recharge.

David Klose is a Certified Sleep Science Coach at Amerisleep, an award-winning brand that produces technologically-advanced sleep solutions. Amerisleep’s ecofriendly mattresses, supportive adjustable beds, and accessories are sold online and in our showrooms across the U.S. (including four in Arizona), South Korea, and Australia. Learn more at amerisleep.com or find your nearest showroom at amerisleep.com/retail.

ScottsdaleHealth

11/19

splurge / by Gabby Leighton

Sleep Safety

Baby monitoring at its best Owlet is aiming to give parents peace of mind with its Owlet Cam and Smart Sock. Together, the products are a complete baby monitoring system. The sock, which connects via Bluetooth, wraps around your babyâ&#x20AC;&#x2122;s foot to track heart rate, oxygen levels and sleep data using pulse oximetry. The base station glows green to let parents know everything is okay, and notifies with lights and sounds if levels leave preset zones. The cam, which has a wide-angle lens and HD night vision, allows you to stream video directly to your phone. It has zoom capability, two-way talk and a room temperature sensor. Items are available in a bundle ($399), or individually (sock, $299; cam, $149). www.owletcare.com.

11/19 ScottsdaleHealth

cook

/ recipe and photo by Erica Ptak

Roasted Veggie Fall Harvest Salad

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

Servings Size: 5 SALAD 2 sweet potatoes, diced ½ tbsp olive oil 1 tbsp of herb mix (rosemary, thyme, garlic powder, salt, pepper) 4 cups chopped kale 1 cup walnuts 3 cups sliced Brussels sprouts cup dried cranberries DRESSING 3 tbsp almond butter 2 tbsp olive oil 2 tbsp freshly squeezed orange juice 3 tbsp water 1 tbsp stoneground mustard ½ tbsp raw honey or maple syrup ½ tsp minced garlic

Roast sweet potatoes and Brussels sprouts: Preheat oven to 450 degrees. Slice sweet potatoes into small 1-inch squares and slice Brussels sprouts in half. Toss Brussels sprouts and sweet potatoes in 1/2 tablespoon of olive oil and herb mixture. Add sweet potatoes and Brussels sprouts to a greased baking sheet. Bake for 17-20 minutes, turning once halfway through baking, until softened. Toast walnuts: Add 1 teaspoon of olive oil, walnuts, and a pinch of salt into a medium-high pan. Toast the walnuts for about 5 minutes until they become slightly brown. Walnuts can burn easily so watch them closely. To make dressing: Whisk all ingredients together until fully combined. To assemble: Toss the chopped kale into a large bowl with half of the dressing. Finally, add sweet potatoes, Brussels sprouts, roasted walnuts, and dried cranberries into the salad bowl and top with additional dressing. Enjoy!

ScottsdaleHealth

11/19

REGAIN YOUR HEALTH WITH STEM CELL THERAPIES DON’T MISS OUT ON OUR FALL 2019 PRICING. RECEIVE TWICE THE VOLUME AT A SPECIAL RATE WHILE SUPPLIES LAST. LET DR. KAYE HELP GUIDE YOUR BODY’S JOURNEY BACK TO HEALTH. *TREATMENT MUST BE COMPLETED BY THE END OF NOVEMBER 2019.

SCHEDULE A FREE PHONE CONSULTATION TODAY

480.990.8544 NRCOA.COM DRKAYE@NRCOA.COM

BOARD CERTIFIED - THE VALLEY’S TOP EXPERT IN REGENERATIVE MEDICINE

food

/ by Mandy Holmes

Cranberry Craze

Dishes that feature the festive fruit all year long Move over pumpkin spice – this fall it’s all about cranberries. Fresh cranberry season is at its peak right now, but these sweet yet tart little gems with a festive hue are a year-round superfood, low in calories and high in vitamin C. Though mostly enjoyed around the Thanksgiving table, here are a few dishes that highlight the tangy fruit more than one day a year.

Cranberry Chicken Kale Salad Fresh cranberry season is at its peak right now but these tart little gems are a year-round staple at Squarz Bakery and Cafe. The Cranberry Chicken Kale Salad highlights the tangy fruit and combines cranberries, pecans, quinoa, broccoli, and crisp apples for a salad that is low in calories but high in antioxidants and flavor. $7.99. www. squarzpies.com. Waldorf Chicken Salad High in nutrients and antioxidants, the Waldorf Chicken Salad from Grassroots features

arugula and spinach, tossed together with ruby red cranberries, Fuji apples, radishes, candied pecans, raisins and pickled red onions. The salad is topped with a mustard-honey yogurt dressing. In addition to being packed with probiotics, the dark red cranberries are high in anthocyanins, the compounds that give cranberries their hue! $15. www. grassrootsaz.com. Quinoa Porridge Dried cranberries are mixed with apples, maple syrup, and steamed soy milk to top off the Quinoa Porridge ($9) at Kale and Clover. The vegan and glutenfree dish serves as a

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satisfying breakfast that offers all the antioxidant benefits of cranberries long after the seasons change. In addition to the anti-inflammatory porridge, the entire Kale & Clover menu offers responsibly sourced, seasonal ingredients designed with the body and soul in mind. $9 www.kaleandclover. com. Wilcox Apple Salad This dish is a new crowd favorite amongst Ironwood American Kitchen diners. Crisp apple, wild rice, rocket lettuce, cranberries, and butternut squash are dressed with a housemade maple-

walnut vinaigrette for a healthy taste of the season’s freshest flavors. Besides elevated comfort food highlighting local flavors, the patio overlooking the Princess Pool is one of the best views to catch a sunset at the resort. Diners are encouraged to engage with the chef and his team at the exhibition kitchen or enjoy the beautiful Arizona weather outdoors. $19. www. scottsdaleprincess. com. Spring Beet Salad Luci’s at the Grove’s salad can (and should be!) enjoyed year-round. Fresh field greens, golden beets, fennel, cran-

berries, almonds and herb goat cheese are drizzled with a cranberry almond vinaigrette for a double dose of antioxidants. The warm and welcoming atmosphere is perfect for families to enjoy a healthy meal or grab a gourmet snack to go. $10.29. www.lucisgrove.com. Cranberry Pecan Oatmeal with Honey The classic morning breakfast gets a tasty makeover from Brunch Café. As delicious as it is nutritious, the oatmeal combines the tartness of cranberry with the comfort of the warming breakfast staple. Perfectly

sweet, fruity, and filling – the addition of dried cranberries and nuts add flavor and texture as well as a hefty dose of fiber and protein. $7. www.brunchcafe. com. Bacon Brussels Sprouts Farm and Craft’s Bacon Brussels Sprouts tasty side dish is a guest favorite thanks to the combination of roasted Brussels sprouts, nitrate-free bacon, dried cranberries and toasted walnuts. The walnuts add a crunchy texture while the dried cranberries provide a pop of zing and color. $6. www. ilovefarmandcraft. com.

THE FAIRY GODMOTHER OF FASHION AND BOOB WHISPERER

Scylvia-Elvira Danese of Danese Creations

cylvia-Elvira Danese, owner of Danese Creations, has been in business since 1971. Through her gift of custom designing, men and women can get all their custom designing, tailoring, alterations, bridal wear and all accessories, fabric, jewelry and the best fitting bra. “I’m a 3rd generation Custom Designer/Tailor in my family, I follow My Mother Maria and Grandmother Chapita,” said Danese. “My designs have made it to the Emmys, The Country Music Awards, the Oscars, the White House, The Oprah show, I’ve also been featured on First Edition, total Divas, all the local TV channels. It’s been an amazing ride for these last 48 years!” While Danese is proud of the accolades and the high profile clients that have graced her designs, some of her fondest memories are the ones that have changed the lives of others. “I saved a brides wedding day by making a beautiful, custom

wedding gown from scratch, on the day of the wedding, in 2 hours and 50 minutes, that is how I got dubbed “the Fairy Godmother Of Fashion”, she explains. “I’m also called “The Boob Whisperer” for the expert bra fittings that I do. Your boobs can either make you or break you. If they look good, you look good and feel good, sexy, young, (even if you’re old) thin, (even if you’re heavy), and your clothes fit well.” Danese is committed to helping every man or woman find their perfect fit, in addition women can get a free bra fitting. Clients need to set an appointment with her shop, and with zero obligations to purchase bras from her. “Most women just don’t know what a bra is supposed to do, how a bra is supposed to fit, how a bra has been designed, or what bra size is right for them. Industry estimates are that anywhere from 70 to 80 perfect of women are wearing the wrong size bra, although in my opinion, informed by more than 48

years of experience, it’s more like 90 percent. And there’s been no reliable source for women to go to and find out the truth about bras, bra measuring and bra sizing, until now.” If clients are not in the market for custom designing, you will find original Danese Creations designs, ready-to-wear one of a kind bridal gowns, mother of the bride or groom gowns, evening gowns, cocktail dresses, skirts, blouses, and more. Danese Creations prides themselves on being able to make custom garments from a picture or a drawing or an idea and she can do this all without requiring the client to be local. Above all, Danese has one goal for her shop “To do the impossible to get to solve all the sewing problems that come my way. My motto that I got from my Father Giacomo Danese is “Nothing is Impossible, Difficult but not Impossible”, she explains. “We never say no, it’s always yes we can, just say when!”

Contact Danese Creations at 602.955.1313 or www.danesecreations.com, 3902 E Indian School Rd #3, Phoenix, AZ 85018

weight loss news / complied by Kelly Potts

Quality is Key

Size Matters You know the saying, size matters … waist size that is. According to a study, women with bigger waists relative to their hips are at more risk of heart attacks than men of a similar “apple shape.” The study showed waist-to-hip ratio to be a better heart attack predictor than general obesity – 18% stronger than body mass index in women and 6% in men. Research also shows diet and exercise can help reduce hip size, as well as heart attack rates.

Let’s start with the good news first: American diets have improved! The bad news is our diets still contain too much low-quality carbohydrates and saturated fat. According to a recent study, American diets still contain 46% low-quality carbs, while high-quality carbs (fruits and whole grains) account for only 9%. Over the same period of time tested (1999 to 2016), fats have increased 1% in diets. While researchers are encouraged by the steps in the right direction, there is still work to be done – especially in the carb department.

Source: www.bbc.

Source: www.healthline.com.

com.

A TAXING FACT A new study suggests that taxing high sugar snacks such as biscuits, cakes, and sweets might be more effective at reducing obesity levels than increasing the price of sugar sweetened drinks. This shows that with obesity rates increasing around the world, an increase in taxes may just help combat the epidemic. Source: www.sciencedaily.com.

Temporary Vegan Changing up your diet for a short while may help boost weight loss results, according to new research. A recent study where the subjects were overweight adults with no history of diabetes found that a 16-week vegan diet can boost the gut microbes that are related to improvements in body weight, body composition and blood sugar control. Gut microbiota play an important role in weight regulation. Following the 16-week diet, the participants lost a significant amount of weight. 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 $179. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!

solo scottsdale / by Gabby Leighton / photo by Mark Morgan

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

John Kindle AGE: 36 ABOUT ME: I moved to Arizona for a postdoctoral residency in orthopedic physical therapy, and now practice concierge physical therapy in North Scottsdale, as well as teach group fitness classes. I compete in obstacle course racing regularly, and like to trail run, cycle, lift and teach Zumba. For R & R, I drink tea, read, and attend live music and stand-up. I try to travel to a new country at least once a year, travel to another national park every year, and hope to visit all of the seven wonders of the new world, and the natural world! MY FAVORITE BOOK IS: Tuesdays with Morrie by Mitch Albom. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: Someone who wants to actively

Interested In Meeting Our Single? Email her via gabby@richmanmediagroup.com. Please put “John” in the subject line.

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live life rather than spectate from the sidelines. And, a woman who will dance silly with me, unabashedly, like no one else is around, for just a moment. And after a fun-filled weekend, we can both be excited about returning to jobs that we absolutely love. THE MOST IMPORTANT QUALITIES TO ME ARE: Compassion toward all living creatures, and the environment, as well as all other people. Humility and grace, independence, intellect, and ambition. And a concern for health and longevity. THE LEAST IMPORTANT QUALITIES TO ME ARE: Concerns with number of followers/likes; narcissism, arrogance, materialism, egocentrism/ ethnocentrism. Sorrow, self-pity, and victimization.

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!

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muscle

/ by Jess Hutchens / photos by James Patrick Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. For more information visit jesshutchensfit.com

Now that the fall season is upon us and the heat is dissipating, it is a great time of year to take your workout outdoors. Whether you want to get moving before your holiday meal or feel the need to mix it up outside of the gym and enjoy the weather, this four-movement, bodyweight workout is great for burning calories. Youâ&#x20AC;&#x2122;ll complete three rounds total, with reps varying by exercise.

Fresh Air Fitness Bodyweight movements for an outdoor workout

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Move #1: Walking Forward Lunges with Twist Start with keeping your upper body straight, shoulders back, and looking straight ahead. Step forward with one leg into a staggered stance, keeping all of the weight in that front leg and lowering your hips. While holding this lunge, twist your torso from side to side, then back to center. Lunge forward with alternating leg and repeat process. Complete three sets of 20 reps. Move #2: Alternating Side Lunge Start with your feet together, keeping your upper body straight. Take a big step to your right, lowering your hips and evenly distributing your weight through both legs. Raise arms in air for extra resistance. Bring feet back together, and repeat process with left leg. Complete three sets of 20 reps. Move #3: Push Back Pushups Start in a pushup position, body straight, with hands

placed underneath armpits, about shoulder-width apart. Lower body into a pushup with elbows angled in as much that is comfortable. From there, keep upper body down in pushup hold, and then bring hips back, gliding your shins parallel to the ground. From there, shift your entire trunk forward and back up into starting pushup position. Repeat this push-back pushup motion for three rounds of 10-12 reps. Move #4: Plank Hip Extensions Begin in a prone plank position, on your arms for easier variation or on forearms for a challenge. Position trunk so that your hips, knees, and head are all aligned and neutral. Lift right leg off the ground, as high as you can go with keeping that leg straight and hips down. Hold for one second at the top, and then lower leg back down into starting plank position. Lift left leg, and repeat process. Complete this exercise for three sets of 20-30 alternating reps, or 15 leg lifts on each side.

Youâ&#x20AC;&#x2122;ll complete three rounds total, with reps varying by exercise.

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balance / by Hailey Hyde

Hailey Hyde is the Director of Operations at YogaSix Gainey Village and YogaSix Shea. YogaSix is a boutique yoga brand that offers a broad range yoga and boot camp style fitness classes. Learn more at yogasix.com/gaineyvillage and yogasix.com/ scottsdale-shea.

Intention Setting 101 What it is and how to do it

If you’ve ever taken a fitness class, you’ve probably heard the phrase “setting an intention.” This is a common occurrence in all types of fitness classes, especially yoga, which emphasizes the mind and body connection. If you find yourself struggling to set one, here’s a quick guide to why they’re so beneficial in yoga and everyday life.

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What is an Intention? An intention is personal and powerful. It’s not necessarily a defined goal, but a desire that can be worked toward through everyday actions. In yoga, they are statements intended to help each individual make the most out of class. If you have a goal of relieving stress,

your intention could be, “I am in a peaceful state of mind.” Reminding yourself of these words during a workout will help you remember your goal at large while staying in a positive mindset. Choosing Your Intention They can fit a variety of different themes, such as stress relief, empowerment, acceptance, compassion and peace. If you’re having trouble finding an intention, think about specific things in your life you hope to improve or celebrate. Similar to the stress example mentioned above, find a defined goal and then look at the bigger picture. Instead of starting your statement with phrases like, “I want to,” “I will not,” or “I wish,” start them with language that is confident and positive. For those wanting to accept change, consider an intention such as, “I am open to new possibilities.” Using it in Class Keeping your intention top of mind during class can motivate you to put in your all, thus having the best overall experience possible. Yoga instructors often remind students to think about their intention and mentally repeat it to themselves as they go through the movements. Throughout class, find moments when you can focus on the statement. For ones that focus on strength, think about it during more challenging movements. If it is about stress relief, remind

yourself of it during deep exhales or moments of rest. Benefits of Setting One Setting an intention before physical activity offers a variety of benefits. In yoga, it allows you to better focus your mind, relax your body and truly leave everything on the mat. Not only will you have a better workout physically, but you’ll feel mentally rejuvenated. It’s common for many students to walk out of the studio feeling refreshed, confident and ready to take on what’s next. Intentions will help you get the most out of your time in the yoga studio and pave the way for the rest of your day. After Class Your intention doesn’t end when you step off the mat. After your yoga session, think about how you will incorporate it into the rest of your day and your life. Consider writing it down on a piece of paper and looking C at it each morning. M Throughout your daily activities, thinkY about how it can CM be related to what you’re doing right MY now. Whether it’s CY at your job or when you’re relaxing at CMY home, challenge yourself to focus K on your intention and set new ones regularly. The yoga studio is always a great first place to discover your intentions and run with them.

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nutrition / by Megan Rigby, DNP

Megan Rigby is a Doctorate Prepared Nurse Practitioner, Certified Nutritionist and Owner of MacroMINI. With over 13 years of experience in the health and wellness space, she specializes in gut health, nutrition and lifestyle changes.

Fertility Facts 1 in 8 couples suffer with infertility Infertility affects both men (9%) and women (12%)

Fuel Your Fertility 5 essential nutrients to incorporate

Infertility is a sensitive, deeply personal and oftentimes private topic. The range of emotions can vary between guilt, shame, anger, and helplessness. According to the Center for Disease Control (CDC), one in eight couples suffer with infertility. Fortunately, the conversation surrounding reproductive complications is becoming a more common topic thanks to those who are willing to share their journey. With this newfound candidness, comes a wide variety of differing viewpoints regarding the complimentary alternatives to modern medicine. The most commonly discussed natural remedy to aide fertility is nutrition, but does it work? It seems every few months there’s a new hot list of “fertility-boosting foods.” While limited, studies do tend to support a correlation between eating and infertility, but do not specifically define “boosting foods” alone. Complimentary remedies and modern medicine can work in harmony. Risk factors such as sedentary lifestyle, poor eating habits, excessive body mass index (BMI) or low BMI have been found to correlate with reproductive complications. Proper nutrition is an essential change to make to improve these areas of concern.

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See a physician after 6-12 months of trying to conceive without success Seek a physician’s advice if currently taking medications before trying to conceive Leading an unhealthy lifestyle can put an individual at risk for reproductive complications: -Excess weight gain -Poor dietary intake -Sedentary lifestyle -Smoking -Excessive alcohol intake

COMING SOON

TOP 5 FERTILE NUTRIENTS Nutrition surrounding fertility is one the most confusing, yet essential ways to improve one’s overall health. Changing what is consumed may enhance a couple’s ability to conceive, but is not guaranteed. Seeking medical care is recommended if unable to conceive after 12 months of unprotected intercourse. Below is a list of five fertility improving nutrients which may benefit a couple’s overall health.

1. Healthy Fats: Salmon, avocados, nuts, flax seeds Consuming healthy fats is essential to both men and women’s reproductive health. Omega and unsaturated fats have been linked to improved hormones, sperm and egg health. Consuming a balance of healthy fats has been shown to improve regularity of menstrual cycles. 2. Antioxidants: Berries, kale, dark chocolate It has been thought that the antioxidant component of certain foods may help repair the damaged cells of the reproductive system. There is not substantial evidence, but increasing fruits and vegetables rich in antioxidants will only benefit the body. 3. Zinc: Oysters, pumpkin seeds, eggs Zinc has been found to regulate hormone health in both men and women. It has also been linked to improved ovulation and egg quality.

4. Iron: Green leafy vegetables, lentils, dark chocolate, red meat Iron intake has been linked to improved ovulation and egg health in women. An iron supplement is not necessarily recommended at this time, but consuming iron rich foods may be enough to enhance reproductive health. 5. Folate: Spinach, eggs, legumes, asparagus, broccoli While folate has been shown to help neural tube defects in fetuses during pregnancy, it is also linked to conception. It is recommended that women consume folate within their diet from whole foods and prenatal vitamins. Research shows an increase ability to conceive and a potential decrease in spontaneous abortion when folate is consumed. Infertility is an individualized medical condition and does not fall into a one-size-fits-all treatment. While lifestyle changes – such as

exercise, limiting alcohol, changing diet and quitting smoking – may not fix or cure reproductive complications, it is an essential starting point to one’s overall health. Enough research has been done to support the benefits of healthy living for not only the couple, but also future offspring. Establishing healthy habits when trying to conceive is important and can only improve the chances for conception and healthy pregnancy. Utilizing modern medicine with lifestyle changes is essential to improving fertility in both men and women. Optimizing one’s overall health can greatly improve chances of conceiving, especially when fertility treatments are required.

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11/19 ScottsdaleHealth

soul

Achieving Happiness Keisha Blair, author of viral article, My Husband Died at 34. Here Are 40 Life Lessons I Learned from It, will release a new book on Nov. 5. Titled Holistic Wealth: 32 Life Lessons to Help You Find Purpose, Prosperity, and Happiness, it will expand on the teachings in her article,

presenting strategies for balance and success. Her new book includes interviews with more than 100 trailblazers, influences and celebrities including Dr. Dinorah Nieves (“Dr. D”), the coaching consultant on the Oprah Winfrey Network’s Iyanla Fix My Life, and Tia-Clair Toomey, widely regarded as the fittest woman on earth. In the reading, Blair, who is a trained economist with experience in the public, private, and not-for-profit sectors, encourages readers to be intentional in their pursuit of holistic wealth by planning a road map. The book is available on Amazon, www.amazon.com.

Athletic Aid Veda, which specializes in endocannabinoid nutrition, recently added two new products to its line. The company produces CBD-based formulations made with nutrient extracts from industrial hemp plants. The new Veda Sport Pre Workout ($69.99) works to increase blood flow while decreasing heart rate and blood pressure. It aims to help athletes train for longer periods, burn more calories and increase stamina. The Veda Relief ($59.99) is a topical to provide pain relief and a soothing effect on muscles and joints. www.vedaecn.com.

SALAD 1 cup warm garbanzo salad 1 cup quinoa tabbouleh ½ cup shaved pickled cucumbers ½ cup Garden Goddess power kraut (premade by local brand)

Probiotic Bowl

Recipe and photo by Farm & Craft, www.ilovefarmandcraft.com.

½ cup Kalamata olives, halved

QUINOA TABBOULEH

½ cup roasted red peppers, sliced

1 cup quinoa

TABBOULEH DRESSING

½ cup parsley 3 ounces dressing

1 Roma tomato, medium diced

PICKED SHAVED CUCUMBER

¼ yellow onion, medium diced

1 cup cider vinegar

GARBANZO SALAD

½ jalapeno, seeded Juice of 3 lemons

2 cups garbanzo beans

¼ bunch of fresh parsley, chopped

½ cup grape tomatoes, halved

½ cup organic avocado oil

1 cup water

peppercorns 1 clove garlic 1 cucumber HERB YOGURT ½ cup Greek yogurt ¼ cup cucumber, chopped deseeded 1 tbsp fresh dill

3 tbsp

1 tbsp fresh parsley Juice from 1 lemon

1 tbsp sea salt

¼ cup spinach

2 bay leaves

1 tbsp agave nectar

1 tbsp whole black

Salt and pepper

For garbanzo salad: Place all items on medium heat in a pan and cook down for about 12-15 minutes, stirring occasionally. For tabbouleh dressing: Combine all ingredients except for oil in a food processer blend on medium speed and slowly drizzle oil in till it all comes together, then season to taste with salt and pepper. For quinoa tabbouleh: Combine all ingredients in a bowl and mix together. For pickled shaved cucumber: Bring all ingredients except cucumber to a boil and lower to a simmer for 15 minutes. While that is simmering shave cucumber as thin as possible into a separate bowl. Strain the liquid over the cucumbers and place in fridge to cool. For herb yogurt: Blend all ingredients in a blender until smooth. To assemble salad: In a bowl place warm garbanzo salad, top with tabbouleh, pickled cucumber, power kraut. Finish with a drizzle of the herb yogurt sauce. Right now, Farm & Craft is partnering with Valley of the Sun United Way (VSUW) to raise money and help fund community gardens throughout Maricopa County. Order the Probiotic Bowl at Farm & Craft and the restaurant will donate 50% of the sale to VSUW (www.vsuw.org), which fights to break the cycle of poverty for kids, families, and the neighborhoods in Maricopa County. The proceeds from this bowl will help to bring community gardens into neighborhoods at low-income schools and parks to educate children on gardening and healthy eating.

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Veteran Support HeroZona Foundation and the U.S. Chamber of Commerce Foundation’s Hiring Our Heroes will host the third annual National Veteran Summit Nov. 5 through 7. There are 640,000 veterans, 38,000 active duty service members and 1,000 veteran-owned companies in Arizona. This year’s summit theme is advancing economic opportunity for the military community. The experience will feature executive roundtables, an awards dinner, an employment summit, a career fair, a Bridge Forum on mental health, and workshops. The first two days of the event will take place at Sheraton Crescent Hotel in Phoenix. The third day will have events at Talking Stick Resort Arena, with the Military Appreciation Night with the Phoenix Suns as the conclusion to the summit. The event is free and open to active duty service members, National Guard and Army Reserve, veterans, military spouses and caregivers. www.herozonasummit.com.

Giving on the Greens Scottsdale Active 20-30 Club’s NiteFlite Golf Tournament will return this month, celebrating its 30th year. The tournament, which will raise money for Arizona-based children’s charities, will take place on Nov. 15 at McCormick Ranch Golf Club, with a 10 a.m. shotgun start. This year, NiteFlite will have new party tent that anyone can purchase admission to without signing up for the actual golf tournament. Admission to the tent ($100) will include access to watching the tournament as well as food from the Cold Beers & Cheeseburgers food truck, drinks and a live DJ. There will also be corn hole, pop-a-shot and break-the-glass competitions. Additional fun festivities will include long drive and long putt contests, a beat the pro contest, a raffle drawing, and the 19th Hole Million Dollar Shootout. www.2030nf.org.

NEW PATIENT SPECIAL $189

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life

Looking for family fun? Great Wolf Lodge recently opened in Scottsdale, featuring an indoor water park and adventure park. www.greatwolf.com.

Hockey Hops

Shake it up The beginning of fall means pumpkin everything – even protein shakes. Original ChopShop, a locally based eatery specializing in crafting food from whole ingredients with eight Valley locations, recently brought back its fan-favorite Jacked O’ Lantern Protein Shake. All of the eatery’s shakes feature all-natural ingredients and superfoods, like chia and cinnamon. Additionally, the shakes at ChopShop get their sweetness from natural ingredients like dates and agave and are made with almond milk. The Jacked O’ Lantern, which is available through Nov. 30, features pumpkin puree, vanilla whey protein, coconut chia pudding, almond milk, agave nectar, cinnamon, and dates. www.originalchopshop.com.

ScottsdaleHealth

The Arizona Coyotes recently partnered with local Grand Canyon Brewing Company to create Kachina Throwback Ale. The beer is available in 12-ounce cans sold in six-packs in retail stores like Albertsons, Safeway and Total Wine, along with at Gila River Arena and select restaurants in pint format. The can is inspired by the team’s classic Kachina jersey design and inside the can, the brew is light, crisp and refreshing. A portion of proceeds from the sales of Kachina Throwback Ale will benefit the Arizona Coyotes Foundation, the team’s nonprofit which benefits first responders, veterans and children’s charities. www.grandcanyonbrewery.com or www.arizonacoyotes.com.

A Toast to Toning Up Workout and then enjoy some bubbly at the new Pilates & Prosecco class at Mountain Shadows. Offered Nov. 9, the one-hour mat Pilates class will take place on the resort’s lawn, showcasing Camelback Mountain views. After the workout session, led by instructor Jenn Menzer, attendees will head to The Living Room for bubbly pours and sparkling conversation. Each $30 ticket includes class and two glasses of prosecco. www.mountainshadows.com.

11/19

Look Good, Feel Good IYA MedAesthetics recently opened its doors at the Shops at Gainey Village. The 5,000-square-foot medspa, equipped with ultra-modern treatment rooms with spa linens, offers cosmetic, nonsurgical enhancements and rejuvenation along with educational sessions and anti-aging products. The diverse menu at the luxury center offers face and body treatments for men and women including Botox, body contouring and toning, cellulite reduction, injectable fillers, vein treatments and more. www.iyamedspa.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

Nourishing Nutrition Last month, Kaleidoscope Juice opened a new location at the Shops at Gainey Village. This is the fifth shop from the locally owned health and wellness company since its inception in 2008. The new 1,000-square-foot space features a French Moroccan design with bar and lounge seating, a large community table and a patio. Thereâ&#x20AC;&#x2122;s a countertop fresh juice machine, which is a new addition to Kaleidoscope, with the menu featuring cold-press fruit and vegetable juices. Other offerings include shakes, salads and sandwiches, protein and breakfast bowls, and gluten-free snacks. The shop also recently added a new smoothie menu with 10 drinks including Keto Meal, Royal Bee and Longevitiy. The shop is open 7 a.m. to 7 p.m. daily. www.kaleidoscope.love.

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Stretch, Sip and Socialize This month, Salt River Fields will host its inaugural event, Yoga in the Outfield. Held at the spring training facility of the Arizona Diamondbacks and Colorado Rockies, the event will take place Nov. 10 from 8 to 11 a.m. The morning will begin with a one-hour yoga session taught by instructors from EsenEM Yoga, followed by a post-event social mixer to mingle with fellow yogis and sip on mimosas and Champagne. Each $25 ticket includes a free yoga towel, class and one drink during the mixer. www.saltriverfields.com.

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toys, tech & gear / by Gabby Leighton

Light Up The Night See and be seen from dusk till dawn Beyond the cooler temperatures, an additional way to know that fall is here and winter is on the horizon is the sun. Throughout these seasons, the sun sets earlier in the evening and rises later in the morning. If youâ&#x20AC;&#x2122;re taking to the outdoors for workouts during these times of day, it may be difficult to see and be seen, whether youâ&#x20AC;&#x2122;re running, walking or biking. Stay safe on the road with some glowing gear.

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Nite Ize SlapLit LED Slap Wrap Remember those slap bracelets you wore as a child? This version is just as fun, but with an additional purpose. The LED light strip will keep you safe and visible when it’s dark. The light is activated with a simple push of a button and can be set to glow or attention-getting flash modes. Made of durable, weatherresistant nylon design (with a reflectivity pattern), it’s perfect for rain, wind and even snow. Just slap it on your wrist, arm or ankle and let the battery, which lasts over 100 hours, do its thing. $11.97 at Amazon, www. amazon.com. Lumos Kickstart Helmet Beyond being safe, this award-winning weatherproof helmet is seriously cool. It comes equipped with 500 lumens of output and even lets you signal, allowing you to warn the traffic behind you when you’re coming to a stop or when you’re taking a turn to head in a different direction. The helmet has 360-degree visibility, with lights that can be seen from every angle. It is protection internationally certified and also prioritizes comfort as its equipped with 22 vents and sweatwicking inner padding. You can pair it with its companion app to customize your light flashing patterns, check battery life and activity, and activate turn signals by using its remote or syncing it up with your Apple watch. Starting at $179.99 at

Altec Lansing Glow Run Earbuds There’s nothing better than putting on a song that pumps you up during a workout. These earbuds will serve two purposes: deliver the sound and keep you safe. The buds are equipped with LED illuminated wire so you can’t be missed when working out in the dark. Their waterproof feature allows you to sweat without ruining them and the behind-the-ear earhooks keep the buds secure while running. The battery lasts up to six hours and they have a 30-foot Bluetooth wireless range. Available in black or white, $49.99 at Dick’s Sporting Goods, www.dickssportinggoods.com.

L.L.Bean Pathfinder Lighted Beanie During fall and winter, it’s usually coldest during morning and night, and you’ll likely need something to keep your head warm when heading out for a run. This lightweight beanie will add some protection from the weather while offering handsfree lighting. The beanie is made from soft polyester fleece with a touch of spandex for stretch and has a pill-resistant exterior that wicks away moister, keeping your head dry. There is an on/off switch hidden in the band, which turns on four ultra bright LEDs – two that are aimed forward for distance lighting and two that are angled at 55 degrees for closeup lighting. $24.99 at L.L.Bean, www. llbean.com.

Noxgear Tracer360 Looking to stay ultrailluminated? This lightweight option will keep you highly visible from over a mile in any direction. Forty lumens from two LEDs are piped around the entire body. Simply choose from the options; multicolor flashing and solid modes are both available. The product is made for all seasons, is rainproof and sweatproof. It’s made from a sports mesh, chafffree elastic belt material that clips in the front for easy wear. The 40-hour battery will let keep you going longer and the high-efficient safety wearable is heat and electricity free. $69.95 at Noxgear, www.noxgear.com.

Delta Bkin Safe LED Day and Night Beacon This light can be mounted or clipped almost anywhere. It has a lightweight, compact design, perfect for activities such as cycling, running, hiking or even casual strolls. The lenses are engineered to allow visibility at any angle up to 120 degrees and the light output can reach 1,000 feet in daylight and 3,000 feet at night. The light, which has a built-in USB connector, includes 50 Lumens with four light mode options, including pulse mode, which can be used for up to 20 hours run time. Also available in green and pink. $14.99 at Dick’s Sporting Goods.

Lumos, www.lumoshelmet.co.

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11/19 ScottsdaleHealth

crazy 8s Unraveling the mystery behind a dream when you wake up in the morning can be a fun yet daunting task. They can be exciting, other times terrifying nightmares, and sometimes they’re just downright bizarre. While there’s no clear scientific reason that explains why we dream, researchers have uncovered some eye-opening facts about the sleeping act. Here are eight of them.

1. We all dream. You may not remember all, or any, of your dreams, but the truth is that everyone has several each night, each one lasting between five and 20 minutes. 2. Don’t move a muscle. REM atonia occurs while dreaming, meaning that your motor neurons are not stimulated and most of your muscles are paralyzed. This prevents you from acting out your dreams while you’re asleep.

Crazy Facts About Dreams 40

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3. Forget it. According to the National Sleep Foundation, most people forget about 95% of their dreams right away. Brain scans of people who are sleeping have shown that the frontal lobes, which play a key role in memory formation, are inactive during REM sleep, the stage in which dreaming occurs. 4. It’s all black and white. Some people have claimed that they cannot dream in

color. About 12% of people say they only dream in black and white. 5. Scary dreams. Kids have more nightmares, with the scary dreams beginning between the ages of 3 and 6. 6. Really falling asleep. Falling dreams usually occur at the beginning of the night when you’re falling asleep. These dreams are often accompanied by myoclonic jerks, or muscle spasms. 7. Visualize it. Blind people dream, too. Those who were not born blind see images in their dreams, while people who were born blind can’t see images but have dreams that involve their other senses. 8. Gender differences. Men and women dream differently. Men reportedly have more aggressive, physical dreams while women have longer dreams that contain more conversations and characters.

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Olympic hopeful Arian Carpio is determined to succeed on and off the matt

/ by Heather Lynn Horvat / photo by James Patrick / outfit from Real is Rare / Shot at Fight Ready MMA & Fitness

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Olympic Hopeful

From the time Arian Carpio was 6, no one could keep her off the mat. Not even her father, who ran the local youth wrestling club where her brother wrestled. “He didn’t take me seriously because I was very into Barbie dolls and everything I wore had pink on it,” Carpio says. It wasn’t until Washington – where Carpio lived – added a high school Girl’s Wrestling State Championship in 2003, and in 2004 Women’s Wrestling was added to the Olympics, that her father let her wrestle. “When I was younger, I thought it was my tenacity to keep going to practices, but I now realize he saw that I could have a future in it.”

When Carpio was a high school junior, she gained the attention of the Sunkist Kids Wrestling Club, a main booster of the Arizona State University’s Men’s Wrestling Program and the sponsor of more Olympic medalists than any other US wrestling club. With her older brother already attending ASU, Carpio graduated high school early and moved to Tempe. In the fall of 2016, she became the second female to ever walk onto the ASU Men’s Wrestling Team. “Walking onto the men’s team was very humbling,” she says. “It was a very cool experience, and ASU did a great job of treating me equally. I had my own locker and gear. Being on the same team as my brother was an unforgettable experience.” Carpio has been competing internationally for Team USA since 2013 and is currently No. 4 in the US overall for all ages. Among her many achievements, she is a five-time national wrestling champion, two-time Pan Am Medalist, and is training to qualify for the 2020 Olympics. Carpio’s training schedule is intense with weight lifting and conditioning, wrestling practice, and treatments four days a week. Wednesday and Sunday she does one workout, and she gets a massage one day a week. “After all I’ve accomplished, I think becoming the first female to win my school district’s middle school championship in 2009 was the most meaningful,” she says. “I had to wrestle boys and they put my name on the school’s hall of fame in pink to make it more special.”

A Determined Attitude Though Carpio is currently on the road to greatness, her life has not been without trials. Starting in eighth grade, she struggled with eating disorders, specifically bulimia. By the time she was a sophomore in high school, purging her food had become routine. “When you’re an athlete that requires you to ‘beat the scale,’ eating disorders can be deceiving,” she says. “At first you think: ‘I’m only doing this because I have to make weight; I don’t have a disorder.’ Then you find yourself purging food when you’re months away from tournaments.” Thankfully, Carpio reached out to a church friend when she was 18. After a year of working with her accountability partner to stay on track, she finally broke the bulimic cycle. “My body transformed once I was able to start putting

healthy foods into my body and stop purging,” she says. Now, Carpio’s diet is about what nourishes her, citing the keto diet. On heavy training days, however, her nutritionist recommends consuming up to 100 grams of carbs. “Food used to be my enemy. Now I use it to fuel me,” she says. “I think my cheat foods will always be jalapeno chips, sour candy, or peanut butter cups.” Throughout her childhood, Carpio also struggled with physical and psychological abuse, among others. At 19, she was homeless and in debt from her unpaid college tuition bill, and lived on a friend’s couch for six months. “It was so hard for me to get training in and transition into this new life, but I didn’t give up and eventually got the hang of it,” she says. She is grateful to Sunkist Kids Wrestling Club for providing her with the first form of unconditional love she has ever experienced. “I wasn’t performing as well as expected in my first years sponsored by them,” she says. “When I went to take time off to figure out my life, they were so understanding and loyal.”

Refusing Rejection If it’s not already clear, Carpio is not one to give up. That includes seeking help when she needs it, and seeing a sports psychologist has been transformative for her. “Therapy has helped me understand what I went through and how it affected me. But most importantly, find the way to let it fuel me, not stop me,” she says. Carpio is already on the road back to success. In fact, this past season she won her first national title since high school. “It was hard for me to come out as a victim, especially when I wasn’t performing, because I thought it sounded like an excuse,” she says. “Now I want others to know that they don’t have to give up. I think everyone who has been through abuse should seek professional help. You go to a doctor to fix a physical wound. Our mental health should be taken as seriously.” The Olympic Trials will be in April 2020, and Carpio thinks about it every day. “I stay motivated by remembering all I’ve been through and sacrificed to keep wrestling.”

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/ by Gabby Leighton / photos by Tiffany Alanoori

Meet the three women behind protein-based treat company, Fit Whip Sisters Andrea Stocek, Lianne Straathof, and Shannon Griffiths all lead different lives in different states – Stocek lives in Chandler, Arizona; Straathof resides in Grand Rapids, Michigan; and Griffiths calls Nashville, Tennessee home. The one thing that binds the three together is their passion for health and wellness, which they recently turned into business venture, Fit Whip.

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An Active Lifestyle

The three women were raised in an active environment, often hiking and camping with their parents, and were always encouraged to make healthy eating choices, with no junk food found in their family pantry. Beyond that, each of them found their own path when it came to wellness. Stocek’s fitness journey started after college, when she began running

consistently and paying attention to her nutrition. Then, seven years ago, she had her first child and fell in love with the weight room while getting back in shape. “I loved the endorphins working out gave me, not to mention the nice, quiet alone time to myself,” Stocek says. “Throughout my second pregnancy, counting macros and staying active with my workout routine really helped me both

mentally and physically and helped me to get back in shape post pregnancy.” Straathof ran cross-country in high school and college, then participated in several marathons and an Ironman Triathlon after graduating. “After my Ironman, I realized that I was eating healthy food but not enough food to keep up with my active lifestyle and workouts. Andrea introduced me to the world of macro counting and I began adding lifting into my workouts. This changed everything for me. I now love to do a combination of lifting and running,” she says. Griffiths, the youngest of the three, was inspired by her older sisters and the rest of her health-driven family, and found her passion in the nutrition realm. “I am passionate about macro counting because it gives me the freedom in my diet to stay on track and also enjoy my favorite snacks! Believe it or not, unless it is a fun barre or Zumba class, I have to force myself to work out.”

about our idea and she loved it. We were really excited because we knew that other people needed this and that it would be a game changer for those who are on a diet or watching their calories,” Griffiths says. The team found a manufacturing company in New York last year, and then spent months perfecting the creamy texture and the chocolate flavor of the

Creating Together

In 2016, Griffiths found a protein ice cream mix online and began making the recipe on a nightly basis to fit her macros. “She was amazed with the macro profile, so she told me about it. I started making the recipe every day and then taught Lianne when she was visiting me in Arizona. We were all obsessed with it,” Stocek says. Because all three of them loved the mix so much, they decided to create their own protein-based product to make it easy for people to make and eat guiltless treats at home. “One day, Lianne called me with the idea to have all the ingredients in one tub ready to blend. We told Andrea

product. All they needed next was a name and a logo, and Fit Whip was born. Fit Whip currently sells chocolate mix, and is launching a vanilla sugar cookie flavor in January 2020. While the mix was initially founded to make an ice cream, it also works as a component in other treats. “After we launched Fit Whip we started experimenting and found that it makes pancakes, waffles, popsicles, mug cakes, cakes, brownies, and more. All of our recipes are located on our website,” Straathof says.

A Family Affair

While all three owners share the role of sister when it comes to their personal lives, their business roles are more defined when they’re on the clock. “Shannon heads the finances, Lianne heads the product development and website development, I head the marketing and networking and we all do social media,” Stocek says. “Although we all have main roles, we all have a part in everything and use our different strengths to perfect it.” Working with family certainly has it’s pros and cons, but for these three, it’s been a positive experience thus far. “It is so fun to work with my sisters, especially when we achieve synergy with our different strengths. I love Andrea’s drive and Lianne’s attention to detail. With family, it is completely authentic and no bond is stronger than your own siblings,” Griffiths says. The three see each other around five or six times per year, and enjoy hiking, dancing and laughing together. “We love to go out and celebrate. In June we had a girls trip in Nashville and had an absolute blast,” Griffiths says. The business partners typically work over the phone thanks to their different states of residence (and different time zones). “On top of that, Andrea has two little ones on a strict schedule not to mention we all work full time jobs,” Griffiths says. “We do everything over the phone and try to do Zoom meetings. We meet at least once per week and discuss tasks at hand, who will take on the task, and future opportunities that will bring our business forward.” For more information about Fit Whip, visit www.fitwhipproducts.com.

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relating

/ by Jocelyn and Aaron Freeman

Connecting Through the Chaos How to survive the holiday season with your spouse

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

Here are five ways to stay connected to your partner, no matter how busy the holiday season gets: 1. Reserve Time First off, pre-block your schedule for a date with your spouse. Just saying that you’ll go on a date doesn’t mean it will actually happen. You’ll be more successful if you literally make it an appointment in your calendar, just like you would show up to your doctor’s appointment.

You’re likely asking yourself, “When on earth did it become November?” Every single year seems to fly by faster than the last, and the holiday season always appears even quicker. The days of the coming months will inevitably be packed with holiday parties, family obligations, philanthropic events, frequent travel, and out-of-town visitors, all on top of your regular chores. One of the most common (but unexpected) stressors during the holidays is feeling like your “relationship love tank” is alarmingly low. And with a loaded schedule, it’s no wonder couples find it hard to prioritize their relationships this time of year. Beyond thoughtful gifts, try to connect by spending quality time together.

2. Get Creative Take turns planning surprise dates for each other. Now that it’s in your calendar, designate an alternating pattern to plan a non-routine day or evening for the two of you. If it’s your turn to plan the date, think of activities that you’ve both wanted to try, look for a show that’s in town, explore unique experiences in the city and think outside the box. Experience something new with your partner and take a break from the same old same old dinner and a movie night out. 3. Be Selective with Commitments Practice saying no

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more often during the holidays. The truth is, you likely say yes to almost every holiday invitation out of obligation or not wanting to hurt someone’s feelings. Plus, you might be piling on very high expectations of yourself to create extravagant meals and put up elaborate decorations for your family. Don’t put so much pressure on yourself during the coming months or else you’ll end up exhausted ending the year. Sitting with your spouse, go through all of the options for the holidays and really decide which events are a priority and which ones would just fill your calendars too much. 4. Plan a Getaway Plan a pre-holiday weekend staycation or getaway. Imagine starting the holidays connected as a couple, your own personal “cup” is full, you feel rested and ready to be social during the season! By simply planning a two- or three-day weekend to have downtime and con-

nect, you can go into the holidays energetically and mentally prepared for all of the festivities! Plus, you’ll feel more of a romantic connection with your spouse which will help prevent disagreements or tension in stressful moments. 5. Communicate Make sure you check in with your partner each week. Do you pause on a Sunday morning and ask each other, “What was the best part of your week?” or “Was there anything you were challenged by this week?” or “How could I be an even better partner this week?” Most couples don’t have a habit of doing this relationship checkin before starting the next week, but this meaningful conversation with your spouse is especially important during the holidays because pressure from family, friends and events can add up. Remember, your partner is there to talk things through and help.

beauty / by Maggie Husami

Dr. Maggie Husami is the medical director for Derma Health Skin & Laser. Derma Health has served over 50,000 patients at five locations in the Phoenix metropolitan area. It is ranked as a top 1 percent med-spa in the nation and is the No. 1 provider of dermal fillers and Botox in the Southwest. Learn more at dhiskin.com.

Seasonal Skin Care Tips for a smooth winter transition

When it comes to skin care, finding the right products and routine can be tricky. Once you finally find the best regimen for you, the shift in seasons may leave you feeling like you’re starting from scratch yet again. With the right practices, transitioning to a winter skin care routine doesn’t have to be a challenge.

Switch Your Cleanser Begin building your winter skin care routine by swapping out your daily cleanser. Everyone’s skin is different, so it’s crucial to know your skin type before making any drastic changes. Schedule a visit with

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an aesthetician who can help you determine whether you have dry, oily or combination skin. The answer might be different than you think. You may discover your skin could benefit from a creamier product rather than a light or gel-like

cleanser that works well in the summer. Skin is generally oilier in the summer and drier in the winter, so a rich cleanser will help lock in moisture. Decrease Shower Time and Temperature A long, hot shower sounds wonderful in the winter, but can actually make skin dry. While cooler weather and wind already make us more prone to dry skin, soaking yourself in hot water for an extended period of time will only increase dryness. Try your best to stick to lukewarm water temperatures and keep your showers as short as possible. Keep Exfoliating Exfoliation is important during

all seasons, especially winter. You may notice your skin shifting from oily to dry in a matter of days once the cooler temperatures hit. Consistent exfoliation will get rid of dead skin cells caused by the dry weather and will remove excess dirt and oil trapped in pores. However, be careful not to over exfoliate. Build exfoliation into your winter skin care routine about one to two times a week. Layer Your Products Keep your skin moisturized during winter by layering your products. Along with your normal products, nourish your skin with moisturizers, serums, skin boosters, night creams and eye creams.

It’s important to boost hydration and do as much as possible to keep moisture in the skin. Stay Hydrated Staying hydrated is important year-round, but it’s often forgotten during the winter. Just because the temperatures have gone down, doesn’t mean your water intake should. Eating good fats, such as avocados, olives and foods that contain omega-3s, going into the winter season will help skin stay protected and supple with a natural oil barrier, which also aids in hydration. When your skin needs an extra drink of water or hydration boost, consider getting a HydraFacial to infuse moisture back into your complexion.

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Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in makeup artistry, custom color blending, art and science will be your perfect solution plus... Remember, discounted prices are not an indicator of value in permanent cosmetics. Trust YOUR face only to the very best. For over 20 years Rachell Hall has eased the makeup woes of an international clientele with her exclusive perfected signature procedures. Be beautiful at breakfast and still look fresh at four! Work out or go out your permanent make up will be perfect! Save time with any procedure. Always natural, always pretty, always perfect. Don't you deserve wash and wear beauty? • Powder soft eyebrows create the illusion of fullness, frame your eyes with the perfect arch, and of course save all that time in the morning! • Smokey eyeliner, never smears, enhances your lash line and eliminates daily tugging at delicate eye tissue • Custom contoured lips- naturally full and blushed lips with contour and colors blended just for you! • Restores lip fullness without the "duck lip effect" and eliminates lipstick bleeding into fine lines • Breasthetics, 3-d nipple areola restoration post mastectomy

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endurance / by Lewis Elliot

Avoiding Mental Sabotage One simple way to get your head in the race

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 TriScottsdale Foundation. The former U.S. National Team Cyclist can be reached at lewiselliot@hotmail.com.

You’ve dedicated yourself, made a lot of sacrifices, and focused on this event for many months. You’re getting close to race day and becoming overwhelmingly excited, possibly even anxious for that start gun to fire. Now it’s time to go out there and set a personal record. This is your turn to fly. Preparing for races often goes well for people, and is surprisingly repeatable through consistency and application. The biggest obstacle many of us face is when it comes time to executing a great race to the best of our ability. There’s an entire myriad of challenges that competing can present, to the point that some people find themselves physically paralyzed with anxiety and nervous energy. There are so many thoughts that naturally creep into the mind of an athlete under pressure, usually including fear of failure and general selfdoubt. These thoughts are all too common and often very complex. What is expected of us in life? What should we expect of ourselves? While it may seem too obvious, the simplest way to think about this is if we fulfill our potential, then we have to be more than content with that. If things don’t go our way, what do we do? We acknowledge the challenge, then move forward planning to do our best from that point on. This is an inevitable reality of race execution within all the possible variables that arise. It may sound cliche but when comes to the big event: simply do your best! Don’t ask for more, and certainly don’t accept less. This ultimate pursuit of your potential usually has a calming effect on the mind, to know that your best is enough. All the preparation, all the equipment, all the time, the sacrifice, every bit of it is in place. Now it’s your turn to go out there and do what you can do, to the highest level of your ability. It’s vital not to question anything beyond that. When challenges arise within your race, which they inevitably will, always keep a calm head. Accept a new variable as quickly as possible, and then commit to do your best moving forward. Ask yourself, “What’s the best I can do from here to the finish line?” Then execute that – you have an immediate and new goal set from that point on. Repeat this as needed from start to finish, and you’ve done your best and fulfilled your potential on the day.

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event / by David Apeji

Bri Stoterau, Gina Simone, Ally Friedman

Kendra Belanger and Mike Bjorlin

Lacy Khor and Hailey Meier

Bends & Brunch

This daytime event started with yoga at Scottsdale Civic Park, followed by brunch and and an after-party at Riot House. All proceeds went to Homeward Boundâ&#x20AC;&#x2122;s programming.

Jessica Wilson and Hannah Speirs

Michelle Ma, Jennifer Manlick and Samantha Mendez

Tierra Terry

Teresa Brenneman and Lauren Corallo

Samantha Grizzell and Falynne Miller

11/19 ScottsdaleHealth

Modern Masterpiece In The Heart of Paradise Valley

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