luminate-november-2014 by In&Out Publications

LUMINATE NOVEMBER 2014

YOUR GUIDE TO A HEALTHIER LIFE

5 Ways To Get Happy NOW Page 4

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SPONSORED CONTENT

ASK A PRO

How to Resist the

Energy Vampire

“ Why do I feel exhausted after talking with my friend? I want to be there for her, but it’s the same story over and over.”

any have never heard the term “Energy Vampire,” but I guarantee you have been bitten by their invisible fangs.

Linda McCarthy,

Ph.D., is founder of New Direction Coaching specializing in teaching clients how to release internal negative thinking patterns that no longer serve them. Change Your Perception… Change Your Reality

623-738-3872

newdirectioncoaching.com

4122 W. Innovative Dr. Suite 101, Anthem

NEW DIRECTION COACHING Call for Complimentary Consultation 2 |

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Energy Vampires suck you dry with their sob stories and need for attention. They are the drama queens/ kings who thrive on extreme emotion—positive or negative. They are not interested in you or your life. They only want to be recognized as important. When the exchange is over, you are exhausted but the Vampire is energized. They can be friends, family or co-workers who make you feel guilty if you don’t listen to their never-ending stories. Here’s how to protect yourself: 1. Recognize the Signs Do you hold your breath or have anxiety when during a conversation with them? Are you tired after an exchange? 2. Take a Deep Cleansing Breath That will help energize you and relieve some of the stress of the moment. 3. Use Your “Energy Bubble” Focus on creating a buffer, like a white light that will shield you from anything that drains your energy. Use your energy to protect yourself, don’t give it away. 4. Remain Neutral Don’t get caught up in the drama. That only feeds their need, like drugs to an addict. 5. Set Boundaries Determine what you will and will not allow. Th s can be as simple as setting a time limit for conversations. 6. Explore What Attracts Vampires to You Do you feed off eing needed, or feel guilty because no one else is there for them? Follow these tips and you will begin to recognize Energy Vampires and be able to control how you want to interact with them. LUMINATE | NOVEMBER 2014

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LUM

SPONSORED CONTENT

ASK A PRO

The TOP 3 Keys to Weight Loss

I am looking to lose a few pounds and firm up. an you give me some things I could do to help reduce body fat?

s easy as that sounds, there are a number of things you must do to effectively eliminate body fat. Unfortunately, none of these things alone will get you to your goal.

And, the ultimate truth no one else will tell you is unless you continue to do these things on an ongoing basis, you will gain your weight back. That said, here are my top three recommendations: Bread, pasta, crackers, muffins, chips and just about anything that comes in a sealed package are foods to completely avoid. If elimination from your diet is not possible, seriously limit your intake of these foods.

Scott Skinner is owner of SkinSport Fitness Centers (Anthem and Biltmore locations) specializing in High Intensity training and nutrition to help you shed fat quickly.

2. Exercise more and change up your routine regularly

Scott@skinsport.com skinsport.com

1. Stop eating highly processed foods

Regular exercise will help speed your body's furnace. Make sure you have a good mix of cardio and resistance work to maximize effectiveness. Make sure you do not do the same exercises every workout. Change your routine regularly in order to see results.

623-229-8975 42211 N. 41st Dr. Suite 169 Anthem

3. Eat less. Eat frequently

Here is what I mean: Eat smaller healthier meals on a more frequent basis. Eating 5 or 6 small meals a day will get your metabolism rocking and rolling to help you burn fat quickly! I hope this helps you in your quest to lose that unwanted fat!

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3-Week Rapid Fat-blast

Unlimited training + nutrition plan

Only $67!

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5 WELLNESS

By Karen Goveia

“H

appiness is no magic bullet,” says Illinois professor emeritus of psychology Ed Diener. But a number of studies show happiness is associated with better health and longer life. Happiness doesn’t have to be the elusive goal of a lifetime of striving. There are things you can do right now to help boost your mood.

Ways to Be Happ Four-Legged Fun The simple act of petting your dog or cat triggers the release of the hormone oxytocin, producing feelings of happiness. A 2009 study at Azuba University in Japan confirmed the relationship and determined the bond with our four-legged pals reduces stress and depression, as well.

Embrace the Cactus The best-weather months are here so let yourself be inspired to get physical and get those feel-good endorphins flowing. Double bonus: You’ll enjoy an added mood boost from the sunlight.

Exercising in nature has an added mental health benefit according to researchers from the University of Essex. A 2010 study showed showed just 5 minutes of outdoor exercise resulted in improvements in selfA study funded by the National esteem and mood, according Institute of Health followed to a Harvard Medical School 421 adults who suffered heart article. attacks and found those who “Nature is fuel for the soul,” owned a dog were significantly said Richard Ryan, University more likely to be alive a year of Rochester professor of later than non-dog owners, regardless of the severity of the psychology. “Often when we feel depleted we reach for a cup of heart attack. Another study of coffee, but research suggests a 240 couples found those with a pet had lower heart rates and better way to get energized is to blood pressure—whether at rest connect with nature,” he said. • Apache Wash Trailhead or under stress. If that’s not enough, pets can decrease your blood pressure, cholesterol levels, triglyceride levels and loneliness, according to the Centers for Disease Control.

Gorgeous new trail off Dove

Countless dogs and cats need Valley Road. a home. Check the following phoenix.gov/parks/trails resources. You just might find a new best friend… and better • Around the Block health. No excuses. Just do it.

• Anthem Pets 480-287-3542 anthempets.org • Little Rascals Rescue 623-210-6578 bu.ter.fly@hotmail.co

• Petique Shops At Norterra (Arizona Humane Society) 2450 W. Happy Valley Rd Suite 1149, Phoenix

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Happier, Healthier Now Gift Keeps Giving You have skills and qualities others will find valuable. Donating some of those helps you recognize your worth. Beyond the mental health benefits, those who give their time to others might also be rewarded with improved physical health—including lower blood pressure and a longer lifespan. Those who volunteered with some regularity and with Head out to a comedy club, “other-oriented” motivation, put on a hilarious flick, or plan a lived longer, a 2012 study night with a few of your funniest published in Health Psychology friends. Laughter has immediate found. Those who volunteered and lasting health benefits. with self-oriented motivation The intake of oxygen-rich air lived about as long as nonstimulates the heart, lungs volunteers. and muscles and increases There are many who need and endorphins, according to the Mayo Clinic. Laughter gets your you have much to give. A ride, shopping assistance, music circulation going and, at the same time, helps relax muscles. lessons, companionship…

Pick up a Pen Crafting a personal narrative can help restore mood by creating a sense of closure, meaning, predictability and control, according to a study published in the Journal of Clinical Psychology. While some subjects felt worse in the hours after writing about a traumatic event, the long-term results were positive, with improvement reported two weeks and even a month later. The results showed no difference between writing non-fiction and fiction, talking and writing, or between writing for an audience and writing just for yourself—so do whatever you feel comfortable with.

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It’s Either Laugh Or…

Regular laughter and positive thinking can boost the immune system. It can help you cope during difficult situations and lessen depression and anxiety.

• Volunteer Match Volunteermatch.org has more than 1,000 volunteer opportunities in the Phoenix area.

Share or just hone your craft with formal classes or a casual workshop. Meetup.com lists a number of groups in the Phoenix area, and internet writing forums abound. Ask the library about upcoming workshops with published authors.

• Foothills Food Bank 6038 E. Hidden Valley Drive Cave Creek • Crack Ups Comedy Club 2401 W. Union Hills Dr. Phoenix 480-488-1145 foothillsfoodbank.com/ 602-339-6533 contact crackupscomedyclub.com $10/person • Anthem Pets (+2 drink minimum) Animal rescue organization 480-287-3542 • JeserZ Improv Comedy anthempets.org (Family-friendly comedy) Need help? Check these places out:

Theater 168 7117 E McDowell Rd. Scottsdale 480-423-0120 jesterzimprov.com

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• Desert Foothills Land Trust (Land conservation organization) 518 E. Elbow Bend Rd. Unit B-6, Carefree 480-488-6131 dflt.org/testdflt/index.ph

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NUTRITION

SPONSORED CONTENT

Tips from Charles Scha er, M.D.

Implants After Cataracts I

Don’t Rinse the Bird! …That's what fire is fo .

f you need cataract surgery, you’ll need lens implants as the eye's (cloudy) lens is removed. There are several lens options to explore before surgery so you are comfortable with the results.

1. Monofocal Correct for

either far vision (requiring reading glasses), or viceversa.

2. One of Each Some opt for

one implant for far vision, the other for near. This can be simulated before surgery to ensure you can tolerate it.

3. Multi-focal Correct for far and near vision in each eye—a great choice for those wishing to reduce their dependence on glasses, but not suitable for those with astigmatism or any retinal disease. 4. Astigmatism An

astigmatism-correcting implant is typically the best choice for those with the condition. Specialized measurements and a consultation with your eye surgeon (ophthalmologist) will help you make an informed choice.

Charles L Schaffer, MD BOARD CERTIFIED EYE PHYSICIAN AND SURGEON 41810 N Venture Dr, Anthem

623-584-9295 6 |

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By Sydney Marsing

he U.S. Department of Agriculture strongly warns consumers against trying to wash their turkey—or any raw meat—before cooking it. The USDA described it as “virtually impossible” to clean your turkey this way. In fact, sink washing increases the risk of cross-contamination; The fi e spray of water bouncing off he raw meat can spread germs all over your sink, hands, clothes, forearms, fix ures, counters and nearby food and dishes. Instead, simply open the packaging over the sink and let the juices drain. Discard packaging immediately. Move the meat (poultry, fish) directly to the pan or tray it’s going to be cooked in. Allow it to touch or drip on as few surfaces as possible. The only way to truly sanitize your turkey is to cook until its internal temperature reaches at least 165 degrees Farenheit. Wash hands with warm water and soap for 20 seconds before and after handling. Wash counters and sinks—anything that might have come in contact with the raw juices—with hot, soapy water. For extra protection, sanitize with a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of water. LUMINATE | NOVEMBER 2014

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SPONSORED CONTENT

Tips from Dr. Greg

When That Sciatica Flares… T

he sciatic nerve is the largest nerve in the body, running from the lower spine down the buttocks through the knee to the foot. To help prevent sciatica consider these three tips (always consult with a physician first)

PHOTOS BY NADINE SHAALAN

FOOD RESCUE

Delayed Feast? Don't Panic.

hanksgiving dinner; an exercise in multitasking, scheduling, communication and stress management. All of which can be easily thrown by a fli ht delay, family drama or an extra long line for a door-buster deal. If a last-minute call disrupts your plans, don’t panic. DELAY: One to Three Hours Don’t let perishables linger between 40 and 140 degrees for more than two hours. If the turkey is in the oven, leave it there until guests arrive; just keep the center as close to 140 degrees as possible. Cover hot foods to keep moist. DELAY: Three Hours to Four Days If you know guests will be this late, refrigerate and reheat when they arrive. Food kept hot for too long will dry out. When turkey is done, remove from oven and let sit 20 minutes. Remove the stuffing, legs, thighs, and wings, (carve complete , if desired). Transfer hot food to shallow containers to cool quickly. Leave lids at an angle for a few minutes before sealing to avoid excessive moisture from condensation. Don’t worry if food is still hot when you put in the fridge; Refrigerators are built to adjust. DELAY: Rescheduled Within Four Months If it’s just not happening this weekend, freeze the meal. It will keep until Christmas, and even until February or March. Or, lump it all and just enjoy the delicious meal. There's always next year.

SOURCE: USDA

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1 Stretch A habit of daily stretching of rarely used muscles and joints can be a great equalizer to a sedentary lifestyle often experienced by students and adults who sit for hours at work.

2 Strengthen Core Back exercises to strengthen the muscles that support the lumbar spine should be considered as a part of healthy lifestyle.

3 Get a Chiropractic Evaluation Proper posture and alignment support healthy joints and appropriate nerve supply to muscles while reducing pain and inflammation.

Consult a chiropractic professional for evaluation if you suffer with lower back pain. Have a healthy Thanksgiving!

602-866-3505 | 7

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Re Purpose To help reduce the negative impact of daily living, Luminate introduces a series of easy, satisfying ways to recycle, reuse and simplify.

Feed Your Garden Not Your Trash Can

By Nadine Shaalan

ou probably have just one garbage can. And one afternoon of yard work can have you wrestling to close the lid before you even get to the back yard. Why send all that biodegradable material to the landfill when you can let it degrade in your yard where nature intended? Removing natural debris from your yard by the can full robs your plants of their natural food source. To compensate, you now have to buy fertilizers and pesticides to keep your plants healthy and pest-free. Simplify! The Environmental Protection Agency recommends reusing garden waste by shredding leaves, grass clippings and spent plants and returning them to the earth as a soil amendment. A gas-powered shredder/chipper can be expensive, cumbersome and high-maintenance. But

this simple 13-amp electric shredder by Sun Joe uses the same principle as those effective string trimmers and can be had for about $115. Just plug it in, attach a trash bag or place it above an empty can, and gently feed the debris through. (Wear gloves and eye protection.)

PHOTOS BY NADINE SHAALAN

Shredding the debris in this overfilled tub, left, reduced the contents to less than one-sixth the volume. The results can be used to add critical nitrogen back to the soil or help heat up a compost pile. 8 |

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In our experiment, this shredder handled green material very well— unlike more expensive shredders that clog easily with green or wet material. And it was much easier to use than those frustrating handheld blower/ shredder units which we fi d useless for shredding. Our sizeable pile was reduced by about 70 percent. The adjustable legs allow you to adapt it to your receptacle, though we prefer a bag to keep the shredded debris fully contained. And, it’s light, so the thought of getting it out of the garage won’t weigh you down. The unit comes with a bunch of replacement strings. When those run out, simply buy a spool from the hardware store and cut to length as needed. No gas. No oil. No blades. No bulk. It won’t handle woody stems or branches thicker than a about a quarter-inch, so consider chopping those by hand. The end result is perfect for mulching your garden and fantastic for making compost. (If you are new to compost, consider a sealed unit such as the rotating pickle-barrel type. Th s type is easier to use and better suited for suburban neighborhoods as it is less prone to draw flies, odents or other pests; Check your HOA rules fi st.) For those explosions of foliage that come after the rains, this unit promises to earn its keep as you keep your yard tidy and healthy. And, there’s something very satisfying about returning all that green stuff ack to the earth and not to the landfill. Try it! 014

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The Sun Joe electric string shredder worked better for shredding green material than handheld shredder/blowers trahceipredderhS-NML1141 or more complicated chipper/ shredders.

WHAT’S IN OUR TRASH? Yard Trimmings

Other 10% Wood Waste 5% Glass 5%

12% Paper

38% 11%

11%

Metals 8% Plastic

Food Waste SOURCE Environmental Protection Agency

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SPONSORED CONTENT

Terry's Tips

INGREDIENTS

Fitness Plan Stalled Out? Get F.I.T.T! H

ave your fitness esults come to a screeching halt? Well, it's time to get with the F.I.T.T. principle. Following these tips can get you back on your fitness track F–Frequency If you're working out three days a week, take it up a notch to four days. I–intensity Workouts stuck in low gear? Do your cardio routine faster or increase your weights during resistance training. T—Time Extend your normal cardio periods by 5 to 10 percent. This could push you past your plateau. T—Type If you're a runner, try cycling or resistance training. If you’re stuck on the elliptical, try swimming or core strengthening. Change it up! Choose one of the F.I.T.T. principles every four weeks to keep you out of the plateau blues. Try it!

anthembootcamp.com

623-694-3799

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Pumpkin Cucurbita pepo This ubiquitous fall favorite deserves a second look. Pumpkin is showing up in more than pies and Jack-OLanterns. Food fashion has this squash popping up in everything from soup and salads to lattes and gelato… even beer. What you might not know is it makes a great addition to your diet any time of year. This spectacular vine plant is an aggressive grower that can quickly take over a garden. The pumpkin used in cooking is the “sugar pie” or “sugar treat” variety; smaller, sweeter and less stringy than it’s jack-olantern cousin. LUMINATE | NOVEMBER 2014

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Power Pumpkin Smoothie If you are one of the many who have discovered the joys of pumpkin beyond pie and carving, you’ll be delighted by this proteinpacked smoothie with the festive fall flavo .

Benefits Pumpkin is packed full with Vitamin A. Less

than half a cup of canned pumpkin has an entire day's recommended intake of A, and is an excellent source of Vitamin C, as well. Raw pumpkin is very low in energy for a starchy food. One cup takes up only 1.5 percent of a 2,000 calorie diet, while providing two or three times that percentage of many vitamins and minerals. Compared to the flesh, pumpkin seeds a e lower in vitamins but higher in minerals. One hundred grams of whole seeds will get you more than 60 percent of your zinc and magnesium, over 70 percent of your fibe , and is an excellent source of potassium (just make sure they're unsalted). Seeds, however, are energy dense, so don't lose track and eat too many.

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1 cup pure pumpkin puree 1 frozen banana ½-1 cup unsweetened almond milk 1 scoop vanilla protein powder 2-3 Tbsp. agave or maple syrup ½ tsp. vanilla extract ½ tsp. cinnamon ¼ tsp. nutmeg ⅛ tsp. ginger Pinch of cloves Small pinch of salt Ice

Directions

Blend ingredients until smooth. Garnish with a dash of cinnamon or nutmeg.

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HEALTH & WELLNESS CALENDAR SATURDAY 11.1

Beyond the Menu with Chef Larry Canepa

2–3 p.m. Agave Library 23550 N. 36th Ave., Glendale 602-626-4636, phoenixpubliclibrary.org

An investigation of safety issues affecting food during processing and transportation, and while at restaurants, supermarkets and at home.

Pleasant Paddlers Program: Sunset and Moon Glow Paddle 5:30–8:30 p.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle, $2/Watercraft

A slow, 5-mile paddle. Bring your canoe, kayak or SUP, and a flashlight and life vest.

Scenic Lake Pleasant

Noon–1:30 p.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

Slow, interpretive walk above the lake.

SUNDAY 11.2

Anthem Farmers Market [See below.]

MONDAY 11.3

Anthem Hiking Club Registration Deadline

Anthem Community Center 41130 N. Freedom Way 623-879-3011, onlineatanthem.com $23

Hike Garden Valley. Visit website for a description of location, difficulty, distance and elevation change. Ages 16 and up. Hike happens Nov. 8.

TUESDAY 11.4

Grief Support Group 6:30–8 p.m. Anthem Civic Building 3701 W. Anthem Way 602-530-6970, hov.org

Drop-in support group offered by Hospice of the Valley for adults who have experienced a loss.

WEDNESDAY 11.5

ABCDs of Medicare

1 p.m. North Valley Regional Library 40410 N. Gavilan Peak Parkway 602-652-3000, mcldaz.org

Family Medicine

6:30 p.m. Hospice of the Valley Anthem Civic Building 3701 W. Anthem Way 623-742-6004, onlineatanthem.com

Dr. Patricia Roberts presents information on when to call a physician and how to optimize visits. Info on common illnesses, vaccinations, childhood obesity, current pediatric health concerns and how to care for elderly. Registration required.

THURSDAY 11.6

Bird Watch Hike

5–7 p.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

A 3-mile, moderate hike in search of desert birds and shoreline birds in the moonlight. Bring a flashlight.

CPR Training

6–10 p.m. Daisy Mountain Fire Department Daisy Mountain Fire Station 141 43814 N. New River Road, New River 623-695-1424, paul.schickel@dmfd.org $25; Free/DMFD Citizen Corps Volunteers

Part lecture, part hands-on training. Participants earn a CPR and AED certificate valid for two years after satisfactory completion of the course. Registration required.

Mended Hearts Support Group 6 p.m. John C. Lincoln Medical Office Building I 19841 N. 27th Ave., Phoenix 623-879-5765

Support group for cardiovascular patients.

FRIDAY 11.7

Qigong and Tai Chi Easy

11:30 a.m.–12:30 p.m. North Valley Regional Library 40410 N. Gavilan Peak Parkway 602-652-3000, mcldaz.org

A simple, shorter version of Tai Chi.

Carefree Farmers Market

9 a.m.–1 p.m. Carefree Amphitheater Gardens 101 Easy Street, Carefree arizonacommunityfarmersmarkets.com

Demonstrations by Chefs from Valley restaurants. Accepts AZ Farmers Market Nutrition Program vouchers.

SATURDAY 11.8

Yavapai Trail Hike

10 a.m.–noon Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

A 3-mile hike guided by Frank the Naturalist.

SUNDAY 11.9

Anthem Farmers Market

9 a.m.–1 p.m. Anthem Community Park 41703 N. Gavilan Peak Parkway arizonacommunityfarmersmarkets.com

Fresh Produce is Back! The farmer’s market in Anthem has become an important anchor for this vibrant and growing area. It punctuates the local culture with its seasonal rhythm. The market starts back this week with fresh local produce and specialty items. Visit to find out w y locally grown and fresh-picked is better. Get sound advice direct from the growers. This is a great way to connect with the local agricultural, social and economic environment. Anthem Farmers Market Sundays, 9 a.m.–1 p.m. beginning Nov. 2, 2014 Anthem Community Park (near Veterans Memorial) 41703 N. Gavilan Peak Parkway 623-848-1234, marketinfo@arizonafarmersmarkets.com

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MONDAY 11.10

Stay Aware, Stay Smart, Stay Safe

7:30–8:30 p.m. Anthem Civic Building 3701 W. Anthem Way 623-680-0809, aztacdefense.com Free

602-372-7470, maricopa.gov/parks $6/Vehicle

A 4-mile birdwatching hike. Bring your binoculars.

Carefree Farmers Market

9 a.m.–1 p.m. Carefree Amphitheater Gardens 101 Easy Street, Carefree arizonacommunityfarmersmarkets.com

Personal safety and defense clinic. Intended for adults, but children 15 or older Demonstrations by Chefs from Valley restaurants. Accepts AZ Farmers Market may attend. Registration required. Nutrition Program vouchers.

Get P.A.S.T. Asthma

6:30 p.m. John C. Lincoln Deer Valley HospitalMedical Office Building 19841 N. 27th Ave., Phoenix 623-879-5452 pcoc@jcl.com, jcl.com/events

Learn how to help your child avoid asthma triggers. Discover medication options and develop action plans.

THURSDAY 11.13

First Aid Training

6–10 p.m. Daisy Mountain Fire Department Daisy Mountain Fire Station 141 43814 N. New River Road, New River 623-695-1424, paul.schickel@dmfd.org $25; Free/DMFD Citizen Corps Volunteers

This class is part lecture and part handson. Participants earn a First Aid certificate valid for two years after satisfactory completion of the course. Registration required.

Exploring the Desert Scenic Hike

8–11 a.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

A moderate, 4-mile hike on Yavapai Point Trail.

Fall Fitness Hike

8–10 a.m. Cave Creek Regional Park 37019 N. Lava Lane, Cave Creek markpaulat@mail.maricopa.gov maricopa.gov/parks $6/Vehicle

Up-tempo hike for various fitness levels.

FRIDAY 11.14

Scenic Shoreline Hike

2–4 p.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

A slow, 2-mile hike. Wear water shoes.

Looking for Birds Hike

7–10 a.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 014

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SATURDAY 11.15

Cottonwood Trail Hike

10 a.m.–noon Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road, Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

A 2-hour hike.

SUNDAY 11.16

Lake Pleasant Trails Grand Opening Celebration

1–4 p.m. Lake Pleasant Regional Park Cottonwood Day-Use Area 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

Introducing three new trails: Yavapai Point, Wild Burro, and Cottonwood trails. A brief celebration is followed by a 3-mile hike (roundtrip) on the new Yavapai Point Trail that peaks with amazing views of Lake Pleasant. Or, take the 1-mile hike to the base of the mountain. l

MONDAY 11.17

Anthem Hiking Club: Registration Deadline

Anthem Community Center 41130 N. Freedom Way 623-879-3011, onlineatanthem.com $15

The Anthem Hiking Club heads west to explore Spring Valley Trail Nov. 22. The easy, 4.6-mile roundtrip hike features spectacular views of the Hieroglyphic Mountains and of Lake Pleasant. Open to ages 16 and older. Must register by today. The van leaves Anthem's community center at 7 a.m.

TUESDAY 11.18

Storycise for Preschoolers 1–2 p.m. North Valley Regional Library 40410 N. Gavilan Peak Parkway 602-652-3000, mcldaz.org

Listen to a story, exercise, repeat.

NAMI Monthly Family Support Group 7–8:30 p.m. Anthem Civic Building

3701 W. Anthem Way 623-444-2816 trish.stevens@hotmail.com

Support group for family members whose loved ones are experiencing mental health challenges.

FRIDAY 11.21

Carefree Farmers Market

9 a.m.–1 p.m. Carefree Amphitheater Gardens 101 Easy Street, Carefree arizonacommunityfarmersmarkets.com

Demonstrations by Chefs from Valley restaurants. Accepts AZ Farmers Market Nutrition Program vouchers.

SATURDAY 11.22

This Walk is for the Birds 8:30–10 a.m. Cave Creek Regional Park 37019 N. Lava Lane, Cave Creek markpaulat@mail.maricopa.gov maricopa.gov/parks $6/Vehicle

A scenic birdwatching hike. Bring binoculars, field guide and camera. No pets please.

Long Hike by the Lake

8 a.m.–2 p.m. Lake Pleasant Regional Park 41835 N. Castle Hot Springs Road Morristown 602-372-7470, maricopa.gov/parks $6/Vehicle

An 8-mile, moderate, back trail hike along Burro Trail, Pipeline Canyon Trail and Yavapai Point Trail.

SUNDAY 11.23

Adventure Boot Camp

5:30–6:30 a.m. 623-694-3799 anthembootcamp.com/calendar $199–$299

Four weeks of energizing activities designed for women to help reach fitness goals. Includes pre- and post-evaluations and nutritional education. Choose threeday or five-day session per week.

Anthem Farmers Market

9 a.m.–1 p.m. Anthem Community Park 41703 N. Gavilan Peak Parkway arizonacommunityfarmersmarkets.com

FRIDAY 11.28 Carefree Farmers Market

9 a.m.–1 p.m. Carefree Amphitheater Gardens 101 Easy Street, Carefree arizonacommunityfarmersmarkets.com

Demonstrations by Chefs from Valley restaurants. Accepts AZ Farmers Market Nutrition Program vouchers. | 13

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MARKETPLACE

Family Chiropractic Care

Walk-in Only. No appointment needed.

623-824-8128 Warren Birdsong, D.C. PLLC

42104 N Venture Dr. #B102, Anthem Mon-Wed-Fri 12–6 pm; Sat 9–12

TherapeuTic Massage by Maura

Customized Massage Therapy Swedish • DeepTissue • Sports

41818 N Venture Drive, Suite 120 (At Harper Physical Therapy)

CALL FOR APPOINTMENT 623-824-1663

Reiki classes

Learn holistic Reiki energy healing to relieve stress, relax and activate your inner healing.

Study with Holy Fire Karuna Reiki® Master Linda Dupont, of Anthem, and earn a certificate to teach. Licensed Teacher; International Center for Reiki Training 623.203.4868  linda.bsas@gmail.com luminousfield.com

LIVE better. WORK better. SLEEP better.

dōTERRA Essential Oils Certified Pure Therapeutic Grade

Ready for flu season? Research shows OnGuard Protective Blend helps with cold/flu, oral health & MRSA too! Know the oil flu bomb recipe? Get health support with natural solutions.

Norma Cantu 623-215-5240 Wellness Advocate. mydoterra.com/nmc

Find your New Direction. Are you ready? A holistic approach to help you remove the emotional blocks that are holding you back.

Linda McCarthy, PhD Metaphysican Board Certified Life Strategies Coach

623-738-3872 newdirectioncoaching.com 4122 W. Innovative Dr Suite 101, Anthem

PUT YOUR HEALTH IN GO OD HANDS Chiropractic works by restoring your inborn abiltiy to be healthy • Infant to Geriatric Care • Manual and Low-force Techniques • Cold Laser & Spinal Decompression • Medicare & most insurance accepted C. Lynn Karvanek, RN, DC

Desert Chiropractic

Initial Consult + 1st Treatment

New clients with coupon only. Not to be combined with other offers. 1 per client. Other restirctions may apply.

41818 N Venture Drive, #110, Anthem, AZ 602-993-2400 www.desertchiro.com 14 |

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Publisher Nadine Shaalan

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Luminate is a monthly insert focusing on issues of health & wellness.

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Luminate Magazine and In&Out Publications, LLC do not endorse any specific product, service, test or treatment. The contents of Luminate Magazine, such as text, graphics, photos and other material (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your doctor before you start, stop or change any prescribed part of your healthcare plan, fitness plan or treatment.

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Assisted Living… Right Here in Anthem Do you have a loved one living alone and you know they shouldn’t be?

Do you have a loved one living with you, and you feel guilty because you’re never there? Do you have a loved one more than 10 miles away and you wished they were closer?

“

Not only do we provide quality care in a fun, relaxed environment conveniently located for area families, but we do it in the luxury environment families expect… and appreciate!

”

—Co-owner Cheryl Ables

Anthem Senior Living and Anthem Senior Retreat each provide accommodations for 10 residents and offer the following amenities: • 24/7 care by two certifie care givers • All rooms are private and completely furnished • Licensed on all levels of care: Independent to directed level • RN on staff, house C-FNP and doctor

• Housekeeping, laundry, turn-down bed service • Weekly massage therapy and beautician services in-house • Morning exercise class and afternoon bingo • Weekly live entertainment & more!

For more information on Anthem Senior Living or Anthem Senior Retreat, contact Cheryl Ables or Sam Ile at 602-909-9550 or Cheryl@anthemseniorliving.com.

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