Prescott Healthy Living - VOL. 6, NO. 3

VOL. 6, NO. 3 prescotthealthyliving.com

Nutritious Choices

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SCAN ME

VOL. 6, NO. 3

CONTENTS

Nutritious Choices Children with Good Habits Make Adulting Easier Avoid Quick Fixes (aka Drive-Thrus) When it Comes to Eating

14 16

| PLAY | Partner Up and Glide, Twirl, or Stomp for Better Health Good Nutrition Serves your Pilates Practice Blue Monster Trail: Exploring the Prescott National Forest Stunning Plants for a Native Landscape Stay On Guard Against Ticks While Hiking Simple Stretches Reduce Lower Back Pain You are What you Eat! Be Mindful of your Pet's Nutrition Watch Out for Fruits that Hurt your Dog 29 Mistakes to Avoid on your Weight Loss Journey Local Events

24 26 28 30 32 34 35 36 38 40 41

4 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Healing Foods: Nutrition for Disease Prevention

35 Free Self-Care Activities for a Happier you Eating Right Fuels Healthy Skin

18 20 22

| RENEW | Know this About Nail Polish Ingredients First Aid can be Harmful if Not Done Correctly Sleep Apnea, TMJ Disorder & Nutrition: The Connection Screen Time Affects your Health; you can Cut Back Elevate your Wellness: A Holistic Approach to Health Yoga Poses can Release Trauma, Emotional Tension Take Charge & Make Meaningful Choices The Safety of Ketamine: A Closer Look

| NOURISH |

42 60 46 62 48 64 50 66 52 68 54 Recipes 56 70-75 58

health & wellness 76-81 Q&A 82 Which Salt Suits you Best?

Nutritious Choices to Start your Morning Right

Embrace Spring with Nutritious, Plant-Based Choices

The Links Between Alcohol & Cholesterol

Set yourself Free with Nature Journaling

DIRECTORY

Dr. Paul Gilbert, Medical Director, Exceptional Community Hospital

ARE YOUR

Eating Choices

Sound?

N

eed to lose weight? One pound, five, 20, 50 or more?

No matter the quantity, we all may be sabotaging ourselves.

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

We skip meals, don’t get enough protein, eliminate carbs and even overeat healthy foods. Maybe we focus on cardio exercise and skip strength training. Maybe we weigh ourselves too often and ignore hunger cues.

Learn what not to do and why from a list of 29 mistakes many of us make.

We’ll help you make good nutritious choices through an article on breakfast options and our always featured recipes. And we’ll help you make good nutritious choices for your pets, including what never to let your dog eat: avocados, grapes and cherries.

When does alcohol do you some good, and when does it put you in the danger zone with cholesterol? Find out here.

Other topics include the right/ wrong ways to perform first aid, the dangers of blood-sucking ticks when you hike, helping your children build lifelong good habits, and the differences and uses of various salts.

And don’t miss out on learning the wonders of dancing with a partner at any age.

Be Well,

Laurie

Associate Publisher

6 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Vice President of Sales & Marketing Julie Turetzky, Director of Marketing Services Christina Lewandowski, Executive Sales & Marketing Assistant Jennifer Knight, Special Projects Administrator PRODUCTION & DESIGN Michele Rodriguez, Creative Director Christian Kaschmier, Digital Intern EDITORIAL Julie Turetzky, Managing Editor Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, Vice President Terry Scheib, Delivery Manager COMMENTS & IDEAS editor@roxco.com SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com SUBSCRIPTIONS info@roxco.com | prescotthealthyliving.com ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com PRESCOTT OFFICE: 130 N. Granite St., Prescott, AZ 86301 928.350.8006 CORPORATE OFFICE: 1919 N. Trekell Rd., Ste. C Casa Grande, AZ 85122

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS Bea Lueck Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2025. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.

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IN THE NEXT ISSUE

Decorative Elements

LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

Email laurie@roxco.com Visit www.nazluxuryliving.com Photo by Joshua Johnson Photography

We care for women.

For over four decades, Prescott Women’s Clinic has been the go-to quality medical practice in the local community for obstetrical and gynecological care for adolescent girls and women.

Pregnancy Care | Annual Exams | Birth Control Treatment Menopause Care | Bioidentical Hormone Replacement Therapy 3D Ultrasounds | Minimally Invasive Surgery | Infertility Treatments 919 Twelfth Place Suite 1 • Prescott | 928-778-4300

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Advertiser Index Aphrodite Aesthetics & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Arizona Dermatology Group . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Dermatology & Skin Care by Shelly . . . . . . . . . . . . . . . . . . . . . . . . . . 45

in the next issue PURE & SIMPLE

Dignity Health, Yavapai Regional Medical Center . . . . . . . . . . . . 83

Dr. Kimberly Crooks PsyD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

Exceptional Community Hospital . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Mended and Whole Counseling LLC . . . . . . . . . . . . . . . . . . . . . . . . . 57

Prescott Massage Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

Prescott Sleep Solutions: Dana Rockey, DMD . . . . . . . . . . . . . . . . 19

Prescott Women's Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

The Hormone Zone Med Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

WholeMind Healing Pathways . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

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Email laurie@roxco.com Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Visit prescotthealthyliving.com Prescott.Healthy.Living PrescottHealthyLivingMagazine

Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

1 0 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Good nutrition fuels a happy life—for you and your pets!

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LOCAL

HEALTH ENTHUSIASTS We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics.

Here are the writers who helped make this issue possible.

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

Dr. Kimberly Crooks PsyD Therapist

A multi-certified wellness coach, personal trainer and nutrition coach, Cathy Clements understands the difficulty many face wanting to feel healthier over 40. She helps her clients be accountable, shift their mindset and create new habits.

Dr. Kimberly Crooks specializes in helping those who suffer from stress, anxiety and depression in addition to personality disorders and addiction.

She uses a person-centered, integrative approach, which includes neurofeedback and other research-based therapies.

Ken Lain

Serenity Lord

Owner, Watters Garden Center

Owner, L.M.T., Prescott Massage Therapy

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years of experience as a massage therapist. A Prescott resident since 1984, she’s passionate about bringing health and wellness to our community, including massage, nutrition and exercise.

12 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Shelly Crossman

DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years.

She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.

John Murphy

Founder, Make 100 Healthy John Murphy is chairman of the Prescott Commission on WellBeing and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity through nutrition and gardening education.

He’s a proud husband, father and real estate agent.

Dr. Paul Gilbert

Medical Director, Exceptional Community Hospital Dr. Paul Gilbert received his emergency medicine training from the University of Illinois at Chicago and has practiced as an ABEM Board-certified physician for over 20 years.

He is the medical director at Exceptional Community Hospital.

Paul Neil & Jasmine Baker

MSN, RN & MSN, RN, RN-BC, WholeMind Healing Pathways Registered nurses with over two decades of combined mental health experience, Jasmine Baker and Paul Neil grew up in the local area and are passionate about treating mental health. They recently opened WholeMind Healing Pathways, a ketamine clinic in Prescott providing care for depression, anxiety, PTSD, addiction and mood disorders.

Dr. Dana Rockey

DMD, Owner, Prescott Sleep Solutions Dr. Dana Rockey is a dental sleep medicine and TMJ specialist who focuses on solutions for snoring, sleep apnea, TMJ and orofacial pain at Prescott Sleep Solutions.

Katie Wallace

Owner, Club Pilates Prescott and Club Pilates Sedona Pilates brought strength, stability, peace, and connection to Katie Wallace’s life as she transitioned out of her career with a public accounting firm. She wants to bring that same sense of wellness through Club Pilates at Pine Ridge Marketplace. Photo: Blushing Cactus Photography

Jion Sommer

Blayne Soriano

Jion Sommer embarked on a healing journey from MS and lupus that led her to discover her heart's work helping others. Through integration of a healthy diet, meditation and Reiki treatments she found restoration and balance.

Blayne Soriano owns Ten27 CrossFit & Meals by Blayne Soriano. She carries the following certifications: CrossFit Level 2 (L2), CrossFit Kids (CCF), Olympic Lifting (OLY CERT), Precision Nutrition (PN-L1C) and Active Life Professional (ALPCert). Photo: Kai York

Loree Walden has called Prescott home since 2010. As marketing manager at Yavapai Humane Society, she combines her passion for animals and storytelling to help pets find loving homes. Her beloved dog and two cats were adopted from YHS. Photo: Blushing Cactus Photography

Jesse Wasil

Aymee Wilson

Bailey Zygutis

Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

Founder & CEO, Summit 4x4 Company Jesse Wasil, founder and CEO, established Summit 4x4 Company in 2017 to turn his passion for off-roading into a full-time job. Jesse has established himself as a dedicated community member and his business as a local leader for everything adventure.

Loree Walden

Level 2 CrossFit Coach and CrossFit Kids Coach

Marketing Manager, Yavapai Humane Society

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

Aymee Wilson, RN, is an aesthetic Injector and founder of Wilson Aesthetics, a retreat where clients get compassionate, dignified and exceptionally professional care. Her practice is grounded in the philosophy that aesthetic procedures should accentuate natural beauty and deliver rejuvenating outcomes.

Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.

Healthy eating isn’t about counting fat grams, dieting, cleanses and antioxidants; it’s about eating food untouched from the way we find it in nature in a balanced way.

–Pooja Mottl

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 13

Children

FEATURE

WITH GOOD HABITS MAKE

ADULTING EASIER

by Valerie Demetros

L

earning good habits at an early age can make a significant difference in your child’s happiness and health in the future. No habit is formed overnight — it takes time and takes patience — and starting early can make all the difference.

A recent study from Brown University found that routines and habits in children, including chores and responsibilities, don’t change much after the age of 9.

Further, for most kids this takes root by the third grade.

This means the sooner in life they build good, healthy habits the easier it will be for them to retain them and continue. And when good habits are in place, it’s easier to resist bad ones.

For most adults, studies show that 40% of what we do every day is done by force of habit. And this should be good news to parents.

Helping your kids build strong healthy habits helps them build self-confidence, stay healthy and avoid developing the wrong habits.

Of course, teaching the basics like brushing your teeth twice a day, getting to bed early and eating breakfast sound easy enough. But there are so many more habits that will help them grow into happy, productive adults.

Regular physical activity. Find activities they enjoy to get them moving.

Especially for teenagers, who may want to sleep the day away, getting into the habit early means it’s more likely they will stay active.

Daily reading. Cultivate the habit of reading something each day, whether it’s books, magazines or graphic novels. This helps improve communication skills, vocabulary and focus.

Start early: reading with babies and toddlers builds language and literacy.

Cleaning. Start teaching early that picking up after yourself and helping others clean is a habit that makes their lives easier, helps others and is healthy.

Start early and you may have fewer battles later.

Money management.

Too often, children don’t learn early enough about the importance of handling, saving and earning their own money.

Early instruction teaches financial responsibility and prevents impulse spending.

Gratitude. It’s as simple as a thank-you note, expressing gratitude for a kind gesture or communicating with empathy. Being kind never goes out of style.

Honesty. Learning the importance of the truth early also teaches about honor and trustworthiness.

Table manners. Basic table manners are a sign of respect for others and prepare your child for social situations. It also shows an appreciation for the meal, which is another sign of gratitude.

Listening. To understand what is being said, one must learn to be quiet. It’s important for children to learn the habit of paying attention. Getting into the habit of listening before speaking is a habit that will serve them well as adults.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 1 5

d i o v A Quick Fixes FEATURE

(aka Drive-Thrus) WHEN IT COMES TO EATING

by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

H

ave you ever considered nutritious choices when it comes to your health? What I mean is some people don’t make conscious decisions when it comes to eating or fueling their bodies for the best energy.

Most people nowadays choose the quick fixes. For example: “I’m hungry now, I’m going to go through the fast-food drive-thru because it’s easy and convenient.”

Easy and convenient seldom means healthy.

Ninety percent of the time they mean the exact opposite. And the nutrients obtained by quick fixes most likely are out of portion control in areas such as high sodium, unhealthy fats, etc.

If you haven’t made conscious choices when it comes to what you are feeding yourself, you can start anytime. Like now.

You don’t have to dive in cold turkey and have a restrictive diet, but you can ask yourself: “Does this feed or fight a disease? Will this help my health or harm it?”

1 6 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Choose the foods that give you the most nutrients like fruits and vegetables, lean meats, nuts and seeds.

Make choices like prepping the night before so you don’t

get stuck in a drive-thru. I promise you it will be worth it in the long run for the sustainability of overall good energy and quality with the longevity of your life.

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FEATURE

Healing Foods: NUTRITION FOR DISEASE PREVENTION

by Dr. Paul Gilbert, Medical Director, Exceptional Community Hospital

T

he saying “you are what you eat” holds incredible truth regarding health and disease prevention. The foods you choose can either nourish your body or increase your risk of chronic illnesses.

As medical director at Exceptional Community Hospital – Prescott, I ask you to focus on nutrient-dense whole foods. This way you can proactively protect your health and reduce your chances of developing heart disease, diabetes and certain cancers — common conditions we frequently treat.

HOW FOOD IMPACTS DISEASE PREVENTION Your diet is key to preventing, managing and even reversing disease.

Nutrient-rich foods provide essential vitamins, minerals, antioxidants and fiber to combat inflammation, boost immunity and promote cellular health.

Conversely, diets high in processed foods, added sugars and unhealthy fats contribute to chronic inflammation and oxidative stress, both linked to diseases like heart disease

Lentils * Legumes: and beans promote gut health and help manage blood sugar.

This spice, rich * Turmeric: in curcumin, reduces inflammation and may lower cancer risk.

EASY WAYS TO ADD THESE FOODS TO YOUR DIET leafy greens * Blend into smoothies.

and cancer. By making intentional, health-focused food choices, you can support long-term wellbeing.

vegetables: * Cruciferous Broccoli and Brussels

TOP FOODS FOR DISEASE PREVENTION

fish: Salmon * Fatty and sardines, high in

greens: Spinach, * Leafy kale and Swiss chard reduce inflammation and improve heart health with vitamins A, C and K. Blueberries * Berries: and strawberries are rich in antioxidants that lower the risk of heart disease and cancer.

1 8 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

sprouts contain sulforaphane, which has anti-cancer properties.

omega-3 fatty acids, reduce inflammation and support brain health. grains: Quinoa * Whole and oats aid digestion and regulate blood sugar levels. and seeds: Almonds * Nuts and chia seeds provide healthy fats, protein and heart-boosting nutrients.

sugary snacks * Replace with berries or nuts. whole grains instead * Use of refined ones. fatty fish to * Add meals twice weekly. with turmeric * Experiment in soups and stir-fries.

Your diet is a powerful tool for disease prevention.

By prioritizing nutrientdense foods and reducing processed options, you can fight inflammation, begin to repair your body and enhance your quality of life.

Small, consistent changes lead to big results, so start today!

BEDTIME BLUES? SNORING DOESN'T HAVE TO BE YOUR LULLABY

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Call Dr. Dana Rockey, DMD for a Consultation

928-235-6925

122 N. Cortez St., #302 • Prescott Serving all of Northern Arizona

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SERVICES

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Sleep Apnea & Snoring Oral Appliance Therapy Nightlase Laser Therapy Online Sleep Care | TMJ Treatment Home Sleep Testing INap Sleep Apnea Treatment We are a credentialed VA provider and are honored to work with our Veterans.

FEATURE

35 Free

SELF-CARE ACTIVITIES FOR A HAPPIER YOU

Self-care is essential for overall well-being, and it doesn’t have to cost a dime.

W

hile expensive spa treatments and wellness retreats sound appealing, true selfcare comes from simple, consistent habits that nurture your body and mind. Here are some completely free self-care rituals you can start today to feel rejuvenated, balanced and at peace.

12. Practicing gratitude.

13. Reading a good library book.

14. Biking around your neighborhood.

15. Washing and/or changing your sheets.

1. Stretching in the morning.

16. Finding a new workout on YouTube.

2. Practicing deepbreathing exercises.

17. Volunteering at a local shelter or kitchen.

3. Walking in nature.

18. Going on a picnic.

4. Starting a digital detox.

19. Dancing to your absolute favorite jam.

5. Journaling about your day or week.

6. Listening to your favorite music.

7. Engaging in meditation or mindfulness.

8. Drinking more water.

9. Decluttering your space.

20. Calling somebody you usually text.

21. Cleaning up your front and back yards.

22. Drawing a picture of your favorite place, real or imaginary.

23. Committing random acts of kindness.

10. Laughing and smiling, alone or with friends.

24. Learning about recycling.

11. Taking a warm bath or shower.

25. Reciting positive affirmations.

26. Visiting residents in a nursing home.

27. Helping your child with schoolwork or tutoring a student.

28. Upcycling plastic containers rather than discarding them.

29. Signing up for a free online course.

30. Finding a new favorite podcast.

31. Creating a vision board.

32. Trying guided meditation or prayer.

33. Writing a short story or poem.

34. Noticing one sensation from each of your senses.

35. Putting together a puzzle with your family.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 2 1

FEATURE

n i k S y h t l a e H EATING RIGHT FUELS

by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

T

he skin is the body’s largest organ, constantly exposed to environmental stressors like UV rays and pollution.

To maintain the integrity and appearance of your skin, hydrate, manage stress, maintain a healthy gut microbiome and eat a diet that contains varying vitamins, minerals, healthy fats and antioxidants. A few examples: Vitamin C & E antioxidants protect the skin from damage, help maintain moisture and neutralize free radicals. Deficiency causes premature aging and interferes with the ability of skin to repair itself.

Vitamin A supports immune function, cell production, turnover and repair. Deficiency can lead to a buildup of dead skin cells, clogged pores and acne.

Omega-3 Fatty Acids help maintain the skin’s lipid barrier by preventing water loss and dryness.

Zinc is vital for wound healing, reduction of inflammation, regulating oil productions and immune system support.

Biotin & B Vitamins are needed to maintain the barrier and function of the skin to prevent infection,

rashes and irritations.

Factors that may interfere with absorption of these vitamins and nutrients are aging and conditions such as celiac disease, Crohn’s disease, or irritable bowel syndrome (IBS). But, so can poor gut health.

It is said that about 70% of your immune system is in the gut. Gut bacteria produces metabolic byproducts that have antiinflammatory properties and help maintain the integrity of the lining, decreasing inflammation.

An imbalance can cause an overproduction of proinflammatory cytokines compromising the barrier and allowing harmful substances to enter the bloodstream.

2 2 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

This is known as “leaky gut,” which is believed to trigger widespread inflammation leading to some worsened autoimmune conditions and skin issues. What you eat directly affects the gut microbiome.

A diet high in processed foods, sugar and unhealthy fats can promote gut dysbiosis, but a diet rich in fiber, prebiotics and probiotics can support a healthy gut microbiome.

Check out seed.com to see the ones I take on a daily basis.

Even small dietary adjustments can lead to significant improvements in your skin’s appearance and overall health. We also know that aging can negatively impact nutrient absorption.

So be proactive in supporting your digestive health and consider supplements when necessary.

2025

IT’S READER CHOICE TIME!

Nominate your favorite local businesses in the following categories to help us find your Best of Yavapai in 2025!

NOMINATE from March 1-15.

VOTE for the finalists from March 18-31.

ARTS & ENTERTAINMENT • AUTOMOTIVE & RV EATING & DRINKING • EDUCATION • HEALTH & FITNESS HOME & GARDEN • PETS • PROFESSIONAL SERVICES RECREATION & EVENTS • SHOPPING

WWW.PRESCOTT-NOW.COM/2025-BEST-OF-YAVAPAI

Scan to nominate & vote For more information, contact Laurie Fisher via email at laurie@roxco.com or call 714.366.3789.

PLAY

Partner Up AND GLIDE, TWIRL OR STOMP FOR

Better Health

by Valerie Demetros

D

ance is universal.

It transcends cultural, social and geographical barriers.

Even 3-week-old babies sync their movements to the beat of music.

And even if you now identify as a klutz, you probably still can’t help moving to your favorite song. That’s because dancing is in our bones — cave art even shows humans danced 70,000 years ago.

And it turns out dancing with a partner offers a boatload of paybacks: physical health, mental health improvements and better social connections.

The core of partner dancing like ballroom, swing or even square dance, lies in partnership.

Mutual understanding between two dancers creates a nonverbal communication fostering trust, empathy and emotional intimacy.

The rhythmic motions of dance, combined with music, can be extremely cathartic. Dance offers an outlet to release pentup emotions and stress,

clearing your mind and reducing anxiety.

As you focus on your steps, posture and rhythm, it becomes a form of mindfulness. This is due to the high level of concentration required, pushing you to disengage from daily stressors and engage in the present.

Dancing also can be extremely satisfying as you learn a complex dance routine and execute it. This sense of accomplishment boosts self-esteem.

While dancing, you become aware of your body’s capabilities, teaching you to be more comfortable in your skin — and that’s something everyone needs.

Of course, mistakes happen, but learning to recover from a misstep builds emotional resilience, which is helpful off the dance floor.

The combination of music and dance has been shown to reduce cortisol, a stress hormone, and increase testosterone and endorphins, the feel-good chemicals.

Especially for children and seniors, partner dancing

24 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

is often a social activity for multiple ages. This shared experience combats feelings of loneliness while building confidence.

Children who dance regularly exhibit increased stamina and strength with improved balance, posture and coordination.

The experience also builds stronger self-confidence.

A 21-year study published in the New England Journal of Medicine found that frequent ballroom dancing actually reduced the risk of dementia over other physical activities like biking or swimming.

This was attributed to not just physical activity but coordinating with music, memorizing steps and syncing with a partner.

Participants improved mood, battled depression, boosted brain function and even improved relationships.

Your mental and physical health are intricately linked, and feeling better in your body enhances your brain.

Besides, partner dancing is fun, offers socialization and numerous health benefits — so turn up the music and grab a partner.

PLAY

Good Nutrition SERVES YOUR

Pilates Practice

by Katie Wallace, Owner of Club Pilates Prescott and Sedona

B

uilding muscle effectively is not just about exercise — nutrition plays a crucial role in ensuring your body has the necessary fuel to recover and grow stronger.

Pilates, while excellent for toning and strengthening muscles, is most effective when paired with the right nutritious choices to support muscle growth and recovery.

Protein is the foundation of muscle-building nutrition.

It provides the amino acids required to repair and rebuild muscle fibers after a workout. For those practicing Pilates, highquality protein sources like lean meats, fish, eggs, legumes and plant-based proteins like tofu or quinoa are essential for promoting muscle recovery.

Consuming protein after your Pilates sessions helps speed up muscle repair and stimulates muscle growth, leading to more defined muscles over time.

Carbohydrates are another key component of a musclebuilding diet. While Pilates focuses on bodyweight exercises and resistance movements, your muscles still need energy to perform

these exercises. Carbs provide the energy required for sustained effort during your workout. Opting for complex carbohydrates — such as whole grains, fruits and vegetables — helps fuel your body before workouts and replenishes glycogen stores afterward, ensuring that you have the energy to power through each session and recover effectively.

Healthy fats, often found in foods like avocados, nuts, seeds and olive oil, also contribute to muscle

2 6 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

building. Fats play a role in hormone production, including the production of testosterone, which is important for muscle growth. Additionally, healthy fats help reduce inflammation and aid in nutrient absorption, ensuring your muscles have access to the nutrients they need to grow.

Hydration is equally important. Pilates requires muscle control and endurance, and staying hydrated ensures that

your muscles function properly throughout your workout. Drinking enough water supports muscle performance and aids in recovery post-workout.

Pilates can be an excellent way to build lean muscle, but without proper nutrition focused on protein, carbs, healthy fats and hydration you’ll miss out on your full potential for muscle growth and recovery. Pair your Pilates practice with nutritious choices for optimal results.

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Call 928.350.8006

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PLAY

BLUE MONSTER TRAIL:

loring ExpPrescott THE

National Forest

by Jesse Wasil, Founder & CEO, Summit 4x4 Company

T

he Blue Monster Trail is a mix of moderate rugged terrain and plenty of scenic views. Located in the Prescott National Forest, this trail offers a mix of dirt roads, rocky sections and narrow paths, making it a fun drive for all levels of off-roaders.

The trail gets its name not from its difficulty but from Blue Monster Spring, one of the natural features you’ll see along the way.

Starting at Forest Service Road 361, accessible from Cherry Road, the trail circles the Hayfield Draw OHV (offhighway vehicles) Area and takes you along the scenic Mingus Mountain hillside. While much of the trail is simple dirt road, some sections are narrow, steep, off camber and rutted, providing a bit of a challenge, particularly for stock high-clearance SUVs. One of the highlights of the trail is its historical significance.

Along the way, you’ll pass areas of old mining operations scattered across the hillside.

2 8 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

These glimpses of Arizona’s mining history add an extra layer of intrigue to an already exciting trail. Blue Monster Trail offers plenty of opportunities to enjoy the natural views of the area while exploring glimpses into its past.

While the trail officially is listed as 7.6 miles and takes about two hours to complete, real-world experiences suggest setting aside closer to three hours to account for photos, slower navigation and checking out the surroundings.

The Blue Monster Trail connects to other routes, such as ATV trails leading from the Hayfield Draw staging area, providing options for extending your adventure.

This route is perfect for a halfday excursion, so come prepared.

Make sure to pack your recovery gear, plenty of water, snacks and lunch to enjoy along the way.

If you’re looking for a trail that combines history, moderate challenges and some beautiful desert landscapes, the Blue Monster Trail is a must.

Photo: Summit 4x4 Co

PLAY

s t n a l P g n i n Stun FOR A NATIVE LANDSCAPE

by Ken Lain, The Mountain Gardener, Watters Garden Center

A

s you embark on your garden journey this spring, consider these plants carefully selected to transform your Arizona landscape into something unique and beautiful.

Bear grass adds a touch of elegance and texture to any landscape. In spring, this clumping perennial grass produces rosettes of stiff, evergreen leaves and tall spikes of white flowers. It is surprisingly low-maintenance, tolerating drought and poor soil conditions.

California poppy is a wildflower showcasing large, showy flowers in hues of yellow and orange. Despite its beauty, the California poppy can be challenging to cultivate, requiring welldraining soil and full sun.

However, its resilience in harsh environments makes it a special addition to more extensive wildflower gardens.

Desert marigold offers bursts of sunshine that brightens any landscape with its cheerful yellow

flowers. This low-growing wildflower thrives in welldrained soil. It’s a perfect wildflower companion with Arizona poppy.

Gray-leaf cotoneaster, a low-growing shrub valued for its attractive foliage and nonstop seasonal interest, has soft gray-green leaves providing year-round beauty. Clusters of white flowers emerge in spring, followed by bright red berries that attract birds in autumn. This droughthardy shrub thrives in bright sunlight conditions.

Manzanita is a quintessential Arizona shrub prized for its year-round beauty. The evergreen leaves provide winter interest, while clusters

3 0 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

of white or pink flowers emerge in spring, followed by red berries that attract birds. Manzanita tolerates harsh soil conditions.

Ponderosa pine, with its majestic presence, adds grandeur to any landscape.

This evergreen giant thrives in diverse climates, from mountain slopes to canyons and provides valuable habitat for wildlife. Loved for its aromatic wood, the ponderosa pine also has historical significance for Native American tribes.

Russian sage, an herbaceous perennial, is showcased by tall spikes of lavender flowers that bloom from midsummer through autumn and attract butterflies. Russian sage thrives in hot sun and wind.

Sweet Katie desert willow is a captivating flowering tree that

adds vibrant color to your garden. Trumpet-shaped flowers in shades of pink, purple and white erupt in spring and summer, attracting hummingbirds and other pollinators. This fast-growing, droughttolerant tree thrives in various climates, making it a versatile choice.

Women’s Health & Wellness Jeanette Pilotte MD, FACOG Denise L. Gallus, PA

At Women’s Health and Wellness, caring for women is our passion.

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31

PLAY

Stay On Guard AGAINST TICKS WHILE HIKING

by Blake Herzog

W

arnings about the wildlife you might run across on the trails of central Arizona cover coyotes, bears, javelina and deer but often leave out some of the tiniest and most treacherous creatures of all — blood-sucking ticks.

These members of the arachnid family can be as small as the head of a pin or small nail when they’re not engorged with blood from a host animal, and can transmit bacteria.

Rocky Mountain spotted fever is a threat to people and dogs in woodsy and grassy areas throughout Arizona, spread predominantly by the Rocky Mountain wood tick in the north and brown dog tick farther south. It can cause fever, headaches, nausea, respiratory irritation and other flulike symptoms, and a rash consisting of small pink dots may appear at some point after the initial fever.

In rare cases this can lead to long-term health problems or death in humans, depending on the severity of the infection and

how soon the patient takes antibiotics to combat it.

Dogs are especially susceptible in Southern Arizona because the brown dog tick mostly feasts on canines, from which they can jump to humans or other hosts.

The most frequently reported symptoms for dogs include a fever of at least 102.6 degrees, extreme fatigue and spots on the lips or nose. In severe cases dogs’ lives are threatened by the disease.

If you find a tick attached to your skin or your pet’s skin, remove it as quickly as possible, preferably with a pair of fine-tipped tweezers. Grasp the tick by the head and pull straight up, to avoid injecting the bacteria further into the body. If you can’t get it out by yourself consult a doctor or veterinarian.

TREATMENT When health care providers suspect infection with Rocky Mountain spotted fever the patient is given a round of antibiotics to be taken over the course of seven to 21 days, along with

treatment of any symptoms that arise. The sooner patients seek treatment the better their prognosis.

PREVENTION The steps to protect yourself or your pet from ticks are the same whatever species you’re trying to avoid: your skin by * Protect wearing long pants and sleeves and closed-toe shoes. your pant legs * Tuck into your socks for further protection and consider wearing bright or light-colored clothing to make it easier to find ticks. yourself, other * Check family members and pets for ticks after spending time in wooded, brushy areas. using insect * Consider repellent containing DEET or permethrin.

Identify common Arizona ticks at www.pestworld.org/ ticks-by-state/arizona.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 3 3

s e h c t e r t S e l p Sim PLAY

REDUCE LOWER BACK PAIN

Lower back pain is a common issue that affects millions of people due to poor posture, prolonged sitting and lack of movement.

F

ortunately, incorporating a few simple stretches into your daily routine can help alleviate tension, improve flexibility and strengthen your lower back.

Here are some easy, effective stretches that can reduce lower back pain and promote overall spinal health.

Child’s pose — This yoga-inspired stretch gently stretches the lower back while promoting relaxation.

1. Start on your hands and knees.

2. Sit back onto your heels, reaching your arms forward.

Cat-cow stretch — This dynamic movement increases spinal flexibility and reduces tension.

1. Begin on all fours, with your wrists under your shoulders and knees under your hips.

2. Inhale and arch your back, lifting your chest and tilting your pelvis upward (cow pose).

3. Exhale and round your back, tucking your chin and drawing your belly in (cat pose).

4. Repeat 10 to 15 times in a slow, controlled motion.

3. Rest your forehead on the floor and hold for 20 to 30 seconds.

Knee-to-chest stretch — This stretch helps relieve lower back tension by loosening tight muscles.

4. Breathe deeply, feeling the stretch along your spine.

1. Lie on your back with your knees bent and feet flat on the floor.

3 4 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

2. Bring one knee toward your chest, holding it with both hands.

4. Twist gently to the right, holding for 20 to 30 seconds.

3. Hold for 20 to 30 seconds, then switch legs.

5. Switch sides and repeat.

4. Repeat twice per side.

Seated spinal twist — Twisting stretches also improve spinal mobility and ease tension.

1. Sit on the floor with both legs extended.

2. Bend your right knee and place your foot outside your left thigh.

3. Place your right hand on the floor behind you for support and your left elbow outside your right knee.

Standing hamstring stretch — Tight hamstrings can contribute to lower back pain, making this stretch essential.

1. Stand with your feet hip-width apart.

2. Hinge at your hips and slowly reach toward your toes, keeping your back straight.

3. Hold for 20 to 30 seconds.

4. Repeat twice.

PLAY

You are What you Eat!

by John Murphy, Founder, Make 100 Healthy

Y

ou have heard this phase for many years. But is it true?

The short answer is “Yes.” What makes things a little confusing are the wild, unsubstantiated marketing claims included on packaging and in the advertising and marketing of mostly nutrition-deficient foods the American consumer eats as staples of our diet.

Some of the most popular foods prominently displayed in major food supermarkets are actually bad for our physical and mental health. Did you know that the same branded foods we buy in the U.S. have almost double the ingredients as in England, Europe and throughout the world?

Why? Because our FDA and other regulatory agencies have allowed the American consumer to buy and eat less than healthy foods.

But there is hope.

Recently, the FDA has banned red dye No. 3.

While this is a good step in the right direction, this red dye was banned in cosmetic product in 1990. This dye offers zero nutritional value, and some research shows has links to cancer and

negative behavioral effects in kids, namely ADHD and hyperactivity.

There are plenty other toxic ingredients that must be banned as well.

The solution is to make educated and better nutritional choices for you and your family, especially children. How do you know what’s in the foods you eat?

sugary * Eliminate drinks and

HERE’S A FEW WAYS TO MAKE THE BEST CHOICES ABOUT WHAT YOU EAT:

Now more than ever, we must make better nutritional choices. We have seen the effects of empty calories, additives and chemicals.

Almost half of American

the labels to * Read see all ingredients.

processed foods. organic, non* Buy GMO products when you can. advanced tools * Use like the Yuka app to help identify bad ingredients.

adults are considered overweight or obese.

Childhood diabetes and health issues have skyrocketed.

Now is the time to take control of your health and wellness. Get back to basics. Buy locally grown fruits and vegetables.

Cut down or eliminate alcohol. Eat less! Stop ingesting processed foods and drink lots of water and natural drinks.

It sounds complicated, but with some thoughtful choices, you can become what you eat and be happy and healthier for it.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 3 5

PLAY

Be Mindful OF YOUR PET’S NUTRITION

by Loree Walden, Marketing Manager, Yavapai Humane Society

W

hen it comes to the health and happiness of my pets, nutrition is a big deal. Honestly, I probably spend more time planning their meals than I do my own. My pantry looks like a gourmet pet food aisle. And my fridge?

Let’s just say the chicken in there isn’t for me.

Good nutrition affects every aspect of your pet’s health. It supports a shiny coat, healthy skin, strong teeth and bones, while also improving the immune system. And let’s be real, a

well-fed pet is less likely to raid the trash or stare at you with those guilt-inducing eyes while you eat.

Proper nutrition also can prevent obesity, reduce

the risk of chronic diseases and improve energy levels — though my couch potato cats don’t seem to care about that last part.

Each pet’s nutritional needs vary depending on their species, breed, age, size and activity level. Puppies and kittens need diets rich in protein and calories to fuel their zoomies and growth spurts. Senior pets benefit from foods with lower fat and higher fiber to keep things … moving along smoothly.

A balanced diet for pets should include: Proteins — Essential for muscle growth and repair.

I’ve cooked chicken or fish for my pets that’s better than what I’d make for myself.

Fats — Provide energy and promote a healthy coat. With omega-3 and omega-6 fatty acids my furbabies are getting their shine on.

3 6 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Carbohydrates — Offer a quick energy source and aid digestion. Whole grains like brown rice and oats are staples around here.

Vitamins and minerals — Essential for bone health, immune function and overall vitality.

Water — Hydration is critical. I have water bowls in every room.

DAILY FEEDING TIPS for high-quality * Opt commercial pet food labeled “complete and balanced.” Or go full chef mode.

* Avoid feeding table scraps.

* Establish consistent

mealtimes and portion sizes. your * Consult veterinarian to address any specific dietary concerns or to discuss supplementation.

While my own meals might consist of ramen some nights, the joy of seeing my pets healthy and happy makes it all worth it. After all, they’re family, and nothing says love like a perfectly cooked piece of chicken … for them.

Coming June 2025

Photography Contest

4 COVERS. 4 WINNERS. Photography submissions will be accepted from June 15 to July 31. www.prescott-now.com/photocontest P H O T O S BY D AV I D S WA N S O N , PA U L A L A N E , C A S S I E C . M O O R E , D AV I D M O R R I N G

PLAY

Watch Out FOR FRUITS THAT

HURT YOUR DOG If you’re like most people, you can’t help but give your dog a piece of fruit, or two, while snacking. Those adorable eyes, so sweet and innocent. Who can resist?

T

he fact is, dogs digest foods differently than humans and the wrong foods can lead to long-term problems, or even death. Here are a few fruits to consider before sharing:

YES

Apples — These are an excellent source of vitamins A and C, as well as fiber.

Bananas — In moderation, bananas are a low-calorie treat high in potassium, vitamins, biotin, fiber and copper.

Blueberries — These are rich in antioxidants and packed with fiber and phytochemicals.

Cantaloupe — The orange melon is packed with nutrients, low calorie and a source of water and fiber. High in sugar so share in moderation.

Oranges — Citrus is fine but most dogs don’t like it. They are an excellent source of vitamin C, potassium and fiber.

Peaches — Fresh or frozen peaches are a good source of fiber and vitamin A, but like cherries and pears, the pit contains cyanide. Just remove the pit and discard safely.

Strawberries — Full of fiber and vitamin C, they contain an enzyme that can help whiten your dog’s teeth.

NO

Avocado — The avocado’s pit, skin and leaves contain persin, a toxin causing vomiting and diarrhea. The inside doesn’t have as much, but it can be too much.

Some treats for skin and coat that include avocado are fine in moderation.

Cherries — With the exception of the fruit around the seed, cherry plants contain cyanide and are toxic. If your dog eats cherries whole or cherry pits, watch for dilated pupils, difficulty breathing and red gums, which can be signs of cyanide poisoning.

Grapes — These are a big NO. Grapes and raisins (dried grapes) can be toxic no matter the dog’s breed, sex or age. They can lead to acute, sudden kidney failure. If you’re throwing them in the compost, be sure it’s dog-proof.

Canines need protein for their skin, coat and muscle strength as well as healthy fats in other foods. If you’re sharing safe fruits, keep it to around 10% to 20% of the meal.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 39

PLAY

29 Mistakes

TO AVOID ON YOUR

Weight Loss Journey Determined to uncover missteps on your weight loss journey?

C

heck this list out to see if any of these slipups could have derailed your progress.

8. Eliminating carbs completely — Healthy carbs provide energy and fiber.

DIET MISTAKES

9. Not eating enough healthy fats — Good fats help with satiety and hormone balance.

1. Skipping meals — Missing meals often leads to overeating.

2. Crash dieting — Extreme calorie cuts slow metabolism and lead to burnout.

10. Late-night snacking — Eating close to bedtime disrupts digestion and metabolism.

3. Not drinking enough water — Dehydration can be mistaken for hunger.

11. Relying on low-fat foods — Many low-fat foods are packed with sugar and additives.

4. Ignoring portion sizes — Even healthy foods can contribute to weight gain if eaten in excess.

12. Eating out too often — Restaurant meals often have hidden calories and oversized portions.

5. Overeating healthy foods — Nuts, avocados and whole grains are great but still calorie dense.

13. Emotional eating — Using food as a coping mechanism can hinder progress.

6. Too much sugar — Hidden sugars in “healthy” foods sabotage weight loss.

7. Not getting enough protein — Protein keeps you full and supports muscle growth.

3. Overtraining — Rest days are essential for recovery.

4. Not being consistent — Inconsistent workouts slow progress.

5. Doing the same routine — Your body adapts, so switch things up regularly.

6. Ignoring form and technique — Poor form can lead to injuries.

MINDSET & LIFESTYLE MISTAKES 1. Setting unrealistic goals — Quick fixes lead to disappointment.

2. Weighing yourself too often — Weight fluctuates daily; focus on trends.

EXERCISE MISTAKES

3. Ignoring sleep — Lack of sleep increases hunger.

1. Focusing only on cardio — Strength training is key for boosting metabolism.

4. Not managing stress — Stress leads to emotional eating and weight gain.

2. Skipping strength training — More muscle means burning more calories at rest.

5. Comparing yourself to others — Everyone’s journey is different.

4 0 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

6. Not tracking progress correctly — Scales aren’t the only measure of success.

7. Giving up too soon — Results take time, patience is key.

8. Ignoring hunger cues — Learn to distinguish between real hunger and boredom.

9. Being too restrictive — Deprivation can lead to binge eating.

10. Thinking weight loss is all or nothing — A slipup doesn’t mean failure.

Events LOCAL

MAR. 1

Monthly Watson Woods Bird Walk Peavine Trailhead 8:30 a.m. www.prescottaudubon.org

MARCH 2025

Nutritious Choices GOALS FOR HEALTH!

Nature Niños - Free Family Nature Program Pioneer Park - Brownlow Area 10 a.m.-noon www.facebook.com/natureninosprescott

MAR. 5, 19

Wednesday Wanderings Highlands Center for Natural History 9-10:30 a.m. www.highlandscenter.org

MAR. 22

Experiential Health Fair Desert Rain Naturopathic Clinic 10 a.m.-3 p.m. www.desertrainclinic.com

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center & Gymnastics

(gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org

ONGOING EVENTS: Dance & Fitness Classes Elks Theatre www.prescottymca.org

Family Forest Play

Thursdays 10 a.m.-noon Highlands Center for Natural History www.highlandscenter.org

Jan Alfano Trail parkrun

Saturdays 7:30 a.m.

Jan Alfano Trail www.parkrun.us/janalfanotrail

Prescott Farmers Market

Saturdays 9:30 a.m.-12:30 p.m.

Dignity Health/YRMC Parking Lot www.prescottfarmersmarket.org

Watters Garden Center

Saturdays 9:30 a.m. www.wattersgardencenter.com/classes

Yoga & Fitness Classes

J Club at Jasper clients.mindbodyonline.com/classic/mainclass

SCAN HERE FOR FULL

calendar of events!

RENEW

KNOW THIS ABOUT

Nail Polish

INGREDIENTS

by Valerie Demetros

T

here’s nothing like a relaxing day at the salon, sitting back and enjoying the pampering of a mani-pedi.

And for some, it’s a staple in their self-care routine.

With the introduction of gel and dip, as well as traditional, the nail polish industry has grown tremendously. The global market was estimated at $16.23 billion in 2023 and continues to rise.

Meanwhile, the safety of gel and dip polishes are getting a bit of bad press.

The obvious odor of most salons should be a tip off that it isn’t exactly healthy.

The average ingredient list reads like a chemistry pop quiz of toxins.

At the top of the big three is formaldehyde, used as a hardener and preservative and a recognized carcinogen.

The other two are dibutyl phthalate (DBP), which makes polish last longer and has been linked to birth defects, and toluene, which aids smooth application but can damage the nervous and reproductive systems at high levels.

The good news: right now studies haven’t indicated whether formaldehyde is present in high enough levels in nail polish for the body to absorb enough to increase cancer risks.

For this reason, many people are turning to three-free nail polish, which lack three chemicals: formaldehyde, toluene and formaldehyde releasers.

Sadly, a study published in the journal Dermatitis examined 28 nail polishes labeled formaldehydefree and found some still contained the chemical.

Without solid evidence that the levels of these toxins is harmful, not many are giving up manicures just yet. So, let’s look at different polish options and protecting your nails.

TRADITIONAL POLISH Classic polish, applied in multiple coats, is air dried. A polymer dissolved in a solvent; during the drying process the solvent evaporates and polymer hardens.

Polish is removed fairly quickly with acetone-based remover and that means

less damage and risk. But you might want to try non-acetone remover.

GEL POLISH This is painted on, then hardened under a UV lamp almost instantly.

The manicure lasts longer than traditional. Removal involves soaking in acetone and harmful, aggressive buffing, filing or scraping.

Avoid electric buffing and scraping the nail plate. Use sunscreen or wear fingerless gloves under the UV lamp.

POWDER/DIP This entails applying a bonding polish composed of a resin (found in superglue) as an adhesive, then a fine acrylic powder is applied. Afterward, an activator is applied that induces polymerization for a hard shell.

No UV lamp is needed, but communal powder jars can introduce bacteria. Bring your own and ask for clean brushes to be safe. Harsh removal is similar to gel.

Give your nails a break in between manicures and use cuticle oil or cream each day to keep nails and skin soft and to prevent cracking.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 4 3

OUR AUDIENCE MAY BE YOUR AUDIENCE

REACH YOUR TARGET MARKET EACH MONTH BY PRINT, WEB, SOCIAL MEDIA, DIGITAL & E-NEWSLETTER CONNECT WITH PASSIONATE READERS WHO ARE COMMITTED to improving — and investing in — their health and wellness

Email laurie@roxco.com Visit www.prescotthealthyliving.com

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RENEW

d i A t s r Fi CAN BE HARMFUL IF NOT DONE CORRECTLY

Accidents and medical emergencies can happen anytime, anywhere. Whether it’s a minor cut or a more serious incident, knowing basic first aid can make all the difference in preventing complications and even saving lives.

H

owever, many people unknowingly make mistakes that can worsen the situation. Here are some key first-aid do’s and don’ts to help you respond correctly in emergencies.

DO: ASSESS THE SITUATION BEFORE ACTING Before rushing to help, take a moment to assess.

Ensure the area is safe for both you and the injured person. If the injury is serious, call 911 immediately.

DON’T: MOVE A SERIOUSLY INJURED PERSON Unless the person is in immediate danger (like a fire or collapsing structure), avoid moving them. Moving someone with a suspected head, neck or spinal injury can worsen their condition.

DO: STOP BLEEDING WITH DIRECT PRESSURE If someone is bleeding, apply direct pressure with a clean cloth or bandage to help stop the bleeding.

If the bleeding doesn’t stop after 10 minutes or if blood is spurting, seek medical help immediately.

DON’T: APPLY A TOURNIQUET UNNECESSARILY A tourniquet should only be used for lifethreatening bleeding when direct pressure fails.

Using one incorrectly can cause permanent damage to the limb.

DO: COOL BURNS WITH RUNNING WATER For burns, run cool (not icecold) water over the affected area for at least 10 minutes.

This helps reduce pain and prevent further skin damage.

DON’T: APPLY BUTTER, ICE OR OINTMENTS TO BURNS

back blows only if they are leaning forward.

Old myths suggest using butter or ice on burns, but these can trap heat or cause further tissue damage. Stick to clean, cool water instead.

DO: FOLLOW CPR GUIDELINES

DO: PERFORM THE HEIMLICH MANEUVER FOR CHOKING

* Call emergency services. both hands on * Place their chest and push

If someone is choking and cannot breathe, perform the Heimlich maneuver by standing behind them and applying abdominal thrusts.

If they become unconscious, call for help and begin CPR.

DON’T: HIT SOMEONE ON THE BACK WHILE THEY ARE UPRIGHT Slapping a choking person on the back while they are still standing may push the object further down. Encourage them to cough first and use

If someone is unconscious and not breathing, perform hands-only CPR:

hard and fast (100 to 120 compressions per minute).

DON’T: PERFORM CPR IF THEY ARE BREATHING CPR is only necessary when a person is not breathing or has no pulse. Otherwise, place them in the recovery position (www.healthline. com/health/first-aid/ recovery-position#thesteps) and monitor their condition until help arrives.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 47

RENEW

Sleep Apnea, TMJ Disorder &Nutrition: THE CONNECTION

by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions

S

leep apnea and TMJ (temporomandibular joint) disorder are two common conditions that can significantly impact overall health.

While they may seem unrelated, there is a growing understanding that they may be interrelated, and nutrition plays a vital role in both managing symptoms and preventing further complications.

SLEEP APNEA AND TMJ DISORDER Sleep apnea is a condition in which the airway becomes partially or completely blocked during sleep, leading to disrupted breathing.

This can result in fatigue, difficulty concentrating and increased risk for cardiovascular issues.

TMJ disorder, on the other hand, involves pain and dysfunction in the jaw joint, often caused by teeth grinding or jaw clenching.

Many people with sleep apnea also suffer from TMJ disorder due to the repetitive muscle tension from breathing difficulties during sleep.

NUTRITION PLAYS A ROLE Proper nutrition can aid in both managing sleep apnea and alleviating TMJ disorder discomfort. A balanced diet rich in antiinflammatory foods — like fruits, vegetables, whole grains and fatty fish — can help reduce systemic inflammation and support overall joint health.

Omega-3 fatty acids, found in foods like salmon and flaxseeds, are particularly beneficial for joint and muscle repair.

Nutrients like magnesium, found in leafy greens and nuts, may relax the muscles and reduce the frequency of jaw clenching.

Additionally, avoiding processed sugars and trans fats, can help minimize symptoms.

Avoiding caffeine, alcohol and heavy meals close to bedtime can help minimize the likelihood of apnea episodes.

4 8 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Maintaining a healthy weight is also crucial, as excess weight, especially around the neck, can contribute to airway obstruction. A nutrientdense diet that promotes weight management can indirectly improve sleep quality and reduce the severity of sleep apnea episodes.

While sleep apnea and TMJ disorder require medical treatment, incorporating a healthy diet can enhance their management and improve overall well-being.

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49

RENEW

Screen Time Affects Your Health YOU CAN CUT BACK

In today’s digital world, screens are everywhere — phones, computers, tablets and TVs consume a large part of our daily lives.

W

hile technology offers many benefits, excessive screen time can negatively impact physical and mental health.

Understanding these effects and learning how to cut back can help you achieve a healthier, more balanced lifestyle.

INCREASED SEDENTARY BEHAVIOR

HEALTH EFFECTS OF TOO MUCH SCREEN TIME

Excessive social media use has been linked to anxiety, depression and low selfesteem. Comparing yourself to unrealistic online images can impact self-perception and emotional well-being.

EYE STRAIN AND HEADACHES Staring at screens for extended periods can cause digital eye strain, leading to dryness, irritation and headaches.

Blue light exposure from screens also may disrupt sleep patterns.

POOR SLEEP QUALITY Using screens, especially before bed, interferes with melatonin production, making it harder to fall asleep. This can lead to sleep deprivation, affecting mood, focus and energy levels.

More screen time often means less movement.

Sitting for long hours can contribute to weight gain, poor posture and an increased risk of conditions like heart disease and diabetes.

MENTAL HEALTH STRUGGLES

REDUCED ATTENTION SPAN Constant notifications and screen multitasking can make it harder to focus. Over time, this can affect productivity and cognitive function.

HOW TO CUT BACK ON SCREEN TIME

apps to monitor and limit daily screen use. Setting specific goals can help create healthier habits.

ESTABLISH A NOSCREEN ZONE Keep screens out of the bedroom and designate tech-free areas, such as the dinner table, to encourage face-toface interactions.

TAKE FREQUENT BREAKS Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.

ENGAGE IN SCREENFREE ACTIVITIES Replace screen time with hobbies like reading, exercising or outdoor activities to reduce reliance on digital devices.

USE NIGHT MODE

SET SCREEN TIME LIMITS Use built-in screen time trackers on your phone or

Reduce blue light exposure by enabling “night mode” or “blue light filter” settings on your devices, especially in the evening.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 5 1

RENEW ELEVATE YOUR WELLNESS:

A Holistic Approach

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

L

iving a healthy lifestyle is about balance — combining proper nutrition, regular exercise and self-care.

Enhancing this foundation with treatments like IV therapy, B12 injections and fat burner injections can elevate your wellness journey.

IV therapy delivers essential vitamins, minerals and hydration directly into your bloodstream, allowing for faster absorption and maximum benefits.

Whether you’re looking to boost energy, support your immune system, recover after a workout or enhance skin health, IV therapy offers tailored solutions. It can help alleviate fatigue,

improve mental clarity, promote detoxification and even reduce symptoms of dehydration or jet lag.

B12 injections are another powerful tool for vitality. These shots can enhance energy levels, improve metabolism and support brain function, leaving you feeling focused and recharged.

Fat burner injections target stubborn fat by enhancing your metabolism and supporting the body’s natural fat-burning processes. Combined with regular exercise and a balanced diet, these injections can help you achieve your fitness goals and maintain a toned physique.

5 2 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

to Health

However, these treatments work best alongside healthy habits.

Exercise improves cardiovascular health, strengthens muscles and boosts mood, while a nutritious diet provides the essential fuel your body needs to thrive.

Always consult with a licensed provider to discuss your wellness goals and determine the best treatments for your unique needs. A personalized approach ensures safety, effectiveness and optimal results.

Take the first step toward feeling your best today — because true wellness is a combination of mindful choices and expert care.

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RENEW

s e s o P a g o Y CAN RELEASE TRAUMA, EMOTIONAL TENSION

Yoga is a powerful way to release stored trauma and tension by using movement, breath and mindfulness.

C

ertain poses can help unlock deepseated tension, providing both physical and emotional relief.

PIGEON POSE The hips are a common place where emotional trauma is stored, making pigeon pose one of the most effective postures for emotional release. This deep hip opener stretches the hip flexors and outer thighs, allowing tension and trapped emotions to surface.

Hold this pose while focusing on slow, deep breathing.

How to do it:

4. Hold for 30 seconds to 1 minute, then switch sides.

RECLINING BOUND ANGLE POSE This restorative pose gently opens the hips and chest, two areas where trauma and stress are commonly stored. It encourages relaxation and deep breathing, signaling the body that it is safe to release tension.

How to do it:

STANDING FORWARD FOLD

How to do it:

This pose helps relieve tension in the spine and hamstrings while calming the nervous system.

Folding forward can create a sense of surrender, allowing emotional release and relaxation.

How to do it:

1. Sit next to a wall and lie down, swinging your legs up against the wall.

1. Stand with feet hip-width apart.

1. Lie on your back with your knees bent.

2. Hinge at your hips and slowly fold forward, letting your arms hang or grabbing opposite elbows.

2. Bring the soles of your feet together, letting your knees fall outward.

3. Breathe deeply and relax your neck, holding for 30 seconds to 1 minute.

3. Place your hands on your belly or by your sides.

LEGS UP THE WALL

2. Extend your left leg straight behind you.

3. Lower your upper body over your bent leg and rest on your forearms or forehead.

4. Close your eyes and take deep, slow breaths for 1 to 3 minutes.

1. From a downward dog position, bring your right knee forward and place it behind your right wrist.

5 4 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Inversions help regulate the nervous system and promote deep relaxation.

This effective pose reduces stress, lowers cortisol levels and creates a feeling of safety and calm.

2. Keep your arms relaxed at your sides.

3. Breathe deeply and hold for 5 to 10 minutes.

SAVASANA After practicing these poses, Savasana allows the body to fully absorb the benefits of the practice. It promotes deep relaxation, stress release and emotional integration.

How to do it: 1. Lie flat on your back with legs and arms relaxed.

2. Close your eyes and focus on slow, natural breathing.

3. Stay in this position for at least 5 minutes.

RENEW

Take Charge & Make

by Serenity Lord, L.M.T., Owner, Prescott Massage Therapy

O

ur modern society is a dangerous obstacle course designed to keep us unhealthy and distracted from our connection with self and the natural world.

Slowing down, saying no, eating clean, supporting our nervous systems, choosing ourselves over convenience and familial and societal norms can be a rebellious act. You can even receive pushback from those who do not understand or are not ready to make those changes for themselves.

Do not let others dictate what is best for you. Do not let their decisions affect your progress, your self-confidence or your choices. Do not put your health in their hands.

Your physical and mental health is your responsibility.

You can shop, cook and live differently. You can walk in the woods, make bodywork appointments, clear out clutter. Make the time your well-being deserves.

If we do not have our physical and mental health, we have nothing to work with. Choosing this path might not be as easy, but leaning into the uncomfortable will transform your body and your health and prove to yourself that you can do the seemingly hard things to create the life you deserve.

Let’s be real with ourselves, if the ways we were eating, shopping and living before were

5 6 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

MEANINGFUL CHOICES

working, we wouldn’t all be so stressed and depressed.

The good news is those hard things will become easier. The more you apply nutritious choices into your daily life, reread, reapply and reinforce those healthy habits, the more they become second nature.

Soon you won’t even notice driving by your favorite fast food place. You won’t think twice when you pass up the alcohol-fueled weekend in Vegas for a calm weekend in nature or a quiet weekend at home with whatever nourishes your soul.

You will also find your community, your happiness and your best life when you are genuine in the way you show up to the world and what you allow into your life.

What nutritious choices are you going to prioritize for yourself in 2025? What will it take to become the best version of yourself so you can look back and know you lived a life of love, integrity and nourished what really mattered?

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RENEW

The Safety of

KETAMINE: A Closer Look

by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC, WholeMind Healing Pathways

K

etamine, a medication long used in medical and veterinary settings, has gained recognition in recent years as a treatment for concerns such as depression, anxiety, chronic pain, mood disorders and PTSD. While its use in mental health is newer, ketamine’s safety profile is wellestablished, making it a promising option for those seeking relief from difficult-to-treat conditions.

One of ketamine’s most reassuring safety features is its long history as an anesthetic. It has been widely used in operating rooms and emergency settings since the 1960s, often chosen for its minimal impact on vital signs. At the lower doses used for mood treatment, ketamine is even safer, as these doses are far below those used for anesthesia and emergency medicine.

Side effects of ketamine are typically mild and shortlived, including dizziness, nausea or dissociation — a sense of being detached from reality. These effects usually subside within

hours, and the treatment is conducted under medical supervision to ensure safety.

Importantly, ketamine does not suppress breathing, which is a significant advantage over many other medications.

Ketamine’s potential for misuse is often cited as a concern. However, in clinical settings, the risk is minimal due to controlled dosing and professional

5 8 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

oversight. Additionally, ketamine treatment programs often include integration sessions, which help patients process their experiences and reduce the risk of misuse.

For those struggling with severe depression or PTSD, ketamine offers rapid relief, often working within hours to improve symptoms.

This is particularly valuable for individuals at risk of

suicide, as traditional antidepressants can take weeks to show effects.

In conclusion, when administered in a clinical setting by trained professionals, ketamine is a safe and effective treatment for mood disorders, PTSD and chronic pain. Its proven track record and transformative results make it a valuable tool in mental health care.

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NOURISH

WHICH SALT

Suits you Best?

Kosher, sea salt, Himalayan pink, fleur de sel, blue, red and black — with so many salts to choose from it can be overwhelming.

W

hich should you choose and when? As a staple in our diets, salt has become indispensable and biologically we cannot exist without it. Sodium chloride is essential for nerve, muscle and digestive function. A daily amount of 2,300 mg is sufficient.

Let’s look at the choices and how to use them.

KOSHER SALT If you keep only one salt in your kitchen, kosher is the one you can use with everything. It has larger flakes and a less salty flavor than table salt, without iodine and additives. Fewer of the grains fit into a spoon, meaning kosher salt may have a bit less sodium per serving than regular salt.

SEA SALT Made by evaporating seawater, it has a clean taste and can contain up to 60 different trace minerals. Fine sea salt is perfect for your usual salt shaker. Coarse sea salt can be used salting meats before cooking or as

a finishing salt. Although not typically iodized, some are fortified with iodine.

FLEUR DE SEL Not the same as regular sea salt, fleur de sel is a type of sea salt harvested by hand from the top layer of salt marshes. It has a unique flavor and texture often used as a finishing salt. This salt has a briny, slightly sweet flavor with hints of minerality with a delicate, flaky texture. Top caramels and brownies for a gourmet touch.

HIMALAYAN PINK SALT This light-pink salt gets its color from iron oxide.

Compared to table salt, pink salt contains more calcium, iron, magnesium and other minerals although the small amounts don’t make a difference to nutrient intake. Use it as table salt or finishing with vegetables.

Pink salt can also be mined in Peru and Australia.

RED SALT The environmental conditions in Hawaii give

rise to Hawaiian Alaea Salt, which absorbs nutrients.

Alaea is a volcanic clay filled with 80 kinds of minerals and its iron content gives the salt its crimson tint.

With hints of hazelnut, use it on meat while marinating and on fish and other white meat.

BLACK SALT Also known as kala namak, it’s also a Himalayan salt.

It gets a slight sulfur flavor from the sodium sulfate found in its composition.

Black salt gets its color from high-temperature kiln heating of pink Himalayan salt, giving it a distinctive, pungent flavor reminiscent of eggs. Use with vegetables and vegan food.

It also helps with bloating, gas and indigestion.

The biggest difference in salts is in textures and tastes, so choose the ones you like. All salt is chemically similar; the main difference is the size of the grains. Experiment with the flavors and elevate your meals.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 6 1

NOURISH

s e c i o h C s u o i t i r Nut TO START YOUR MORNING RIGHT

by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

I

t’s still dark and chilly in the mornings, and let’s be honest — getting up to make something healthy doesn’t feel all that inviting. The cozy lure of comfort foods like buttery toast, a sugary cereal, or, let’s face it, just coffee (we’ve all been there) feels a lot more appealing.

But here’s the thing: staying under the blankets won’t make your goals any closer, and neither will another day of postponing those healthy intentions.

So why not start today?

After all, nothing warms you up like the glow of having made a good choice for yourself.

Nutritious choices can be as easy as they are satisfying. Let’s dive into some ideas.

OATMEAL WITH A TWIST We’re not talking about that plain, glue-like oatmeal from your childhood. Think hearty oats cooked with a sprinkle of cinnamon, a handful of berries and a dollop of almond butter. Add a drizzle of honey or a few nuts for crunch, and you’ve got a

breakfast that feels like a warm hug but fuels you like a champion.

EGGCELLENT START Scrambled, boiled or in an omelet — eggs are quick, versatile and packed with protein. Throw in some chopped veggies like spinach, tomatoes and mushrooms, and you’ve got a breakfast that tastes gourmet but takes less time than finding your other sock.

6 2 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

YOGURT PARFAITS Grab a bowl, layer some plain Greek yogurt with granola and top with fresh fruit. You’ll feel like you’re eating dessert for breakfast, but without the guilt. Bonus points if you add a sprinkle of chia or flax seeds for an extra health boost.

SMOOTHIES TO THE RESCUE If turning on the stove is too much effort, toss some frozen fruits, a scoop of protein powder, a handful

of spinach (trust me, you won’t taste it) and a splash of almond milk into a blender. Boom! You’ve got a portable breakfast that works harder than your snooze button.

The year’s already moving fast, but remember, small steps count. So, grab that spoon (or blender), warm up and fuel your day. Because the only thing more comforting than comfort food is crushing your goals — one nutritious bite at a time.

With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone.

Get highlights from each issue of Prescott Healthy Living delivered directly to your inbox by signing up for our newsletter today!

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NOURISH

Embrace Spring WITH NUTRITIOUS, PLANT-BASED CHOICES

“Good nutrition creates health in all areas of our existence. All parts are interconnected.”

—T. Colin Campbell

by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

A

s spring arrives, it’s the perfect time to refresh not only our homes but our diets. The season’s energy encourages us to reconnect with nature and embrace new beginnings.

So why not start with what’s on your plate?

Spring invites us to shed old habits and embrace fresh, vibrant foods that mirror the season’s rejuvenation.

The variety of fruits and vegetables available now — think tender greens, strawberries, asparagus and peas — brings both nourishment and joy to the table.

Go to our local farmers market on Saturday morning to find the freshest produce to enjoy!

Eating plant-based not only supports your health but also aligns you with the energy of the season, helping you feel more vibrant, active and in tune with nature’s rhythms.

Here are a few simple, nutritious recipes to kickstart your spring meals:

1. SPRING VEGGIE STIR-FRY Sauté fresh asparagus, snap peas and bell peppers with garlic, and some Bragg Liquid Aminos (like soy sauce but packed with amino acids and gluten free), add in some garbanzo beans and serve over quinoa or brown rice for a quick, protein-packed meal.

2. PEA AND MINT SOUP Simmer fresh peas with vegetable broth, garlic and a handful of mint leaves.

Blend until smooth for a light, refreshing soup that’s perfect for warmer days.

Top with a drizzle of olive oil and a squeeze of lemon.

3. LENTIL & VEGGIE WRAPS Fill a whole grain tortilla with cooked lentils, shredded carrots, cucumber slices and a dollop of hummus. Roll

6 4 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

up and enjoy a satisfying, protein-packed lunch that’s easy to take on the go.

As you move into the longer, sunnier days, spring offers a chance to embrace not just a new season, but a new way of living. Align your diet with nature’s

rhythm and feel more connected to both the earth and your own vitality.

Let the season of spring be a reminder of the energy and potential that lies in every fresh start, both in nature and on your plate.

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NOURISH

THE LINKS BETWEEN

& l o h o c l A l o r e t s e l Cho

You may have heard that drinking one or two glasses of red wine each day can reduce your risk of heart disease. Sure, alcohol has some heart-healthy benefits, but don’t uncork that bottle just yet.

T

he amount of alcohol you drink can mean the difference between a slight increase in “good” HDL cholesterol levels or increased “bad” LDL cholesterol and triglycerides.

First off, alcohol doesn’t contain any cholesterol but it does filter it through your liver. Cholesterol is a waxy, fat-like substance that’s natural in all cells and organs in your body. It helps make hormones and vitamin D and comes mainly from your liver and food.

High-density lipoprotein (HDL) carries cholesterol from your blood to your liver to be removed.

High levels of lowdensity lipoprotein (LDL) and triglycerides can contribute to cholesterol buildup in the arteries.

Many studies have shown drinking alcohol in moderation can lower rates of heart disease and lead to a longer life than those who abstain. It’s has also been tied to a lower risk of blood clots and decreased levels of inflammation markers.

The main benefit of alcohol is its ability to raise HDL cholesterol levels.

In particular, red wine may offer the greatest benefit with higher levels of antioxidants.

But the benefits stop there when more alcohol is consumed. Drinking too much can essentially increase your risk for heart disease and stroke and raise blood pressure.

How much is too much?

Light to moderate alcohol comes out to less than 14 drinks a week for an

6 6 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

average-sized man and fewer than seven for an average-sized woman.

This amount has been shown to raise HDL. But the arguments still continue on the absolute cause-and-effect link between alcohol and better heart health.

What has been proven is that heavy drinkers have higher cholesterol levels. And a rise in cholesterol levels was linked to a decline in normal liver function and higher LDL cholesterol and triglycerides.

There’s no evidence that the type of alcohol matters.

So in other words, when it comes to your heart health, skip the alcohol or at least slow down. If you want to raise your HDL, exercise. It’s better than alcohol and has additional health benefits.

NOURISH

SET YOURSELF FREE WITH NATURE JOURNALING

by Valerie Demetros

I

f you’re looking for something that centers your mind and sparks your creativity, perhaps nature journaling is just what you need. And good news: you probably own everything you need and you already live in one of the best places for it.

Nature journaling is the practice of drawing or writing in response to nature. More good news: you don't have to be a talented writer, artist or scientist.

You don’t need to be in the wilderness all day or know every plant, insect or animal.

It’s simply meant to calm your mind and increase your appreciation of beauty.

All you need is a notebook, pen or pencil, curiosity and keen observation. Even if you only have 10 minutes a day, you’ll still feel the serenity and improve your observation skills, memory and knowledge.

There are no hard and fast rules, just get out there. Record what you see, hear, smell, feel and more — even changes in seasons, colors and textures.

It’s important to relax, this is not a chore. Walk at your own pace and don’t rush your drawings.

Appreciate the fresh air and take your time.

If you’re limited in time, bring home a leaf, rock, pinecone, etc. to draw later.

Observe the smells and sounds to record later.

Your journal can contain carefully composed pages and finely drawn pictures.

But it can just as well include sketches with an item’s essence or perhaps what it means to you.

It’s up to you how sketchy or true-to-life it is. Mix different approaches and use pencils one day, colored pencils another and paints another. There are no rules.

It’s especially beneficial for children to get involved.

Have them wander among nature, with notebooks and pencils, observing flowers, plants and animals.

Here are a few things to include to get you started:

* Leaf or tree rubbings * Poetry * Nature stamps the same spot * Visit each season * Seeds * Animal tracks * Weather changes * Animal sounds * Landscape, topography the date and * Record place of each day.

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 6 9

NOURISH FLEX

Potato Salad with Homemade Mayo

by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness This delicious salad can serve as a main or side dish and, with only 1/2 cup of homemade mayo, is packed full of healthy fats and energizing carbs.

2 lbs

Potatoes, diced into cubes

2 tbs

Dijon mustard

1 tbs

Apple cider vinegar

1 tsp

Salt (or to taste)

½ tsp

Black pepper

4 med

Eggs, hard-boiled, chopped

½ sm

Red onion, finely diced

2-3 stalks

Celery, chopped

2 tbs

Fresh dill, chopped

HOMEMADE MAYO 1 lg

Egg (room temperature)

1 tbs

Lemon juice or white vinegar

½ tsp

Salt (or to taste)

1 cup

Avocado oil

Place potatoes in a large pot and cover with cold water. Bring to a boil and cook 10 to 15 minutes until fork tender.

Drain and let cool slightly.

2

Prepare mayonnaise — in a blender or food processor, combine egg, lemon juice or vinegar, and salt. Blend on medium for 20 to 30 seconds to combine.

3

With processor running, slowly drizzle in oil a few drops at a time. Once the mixture starts to thicken,

increase the oil flow to a steady stream. Continue blending until all the oil is incorporated and mayo is thick and creamy.

4

In a small bowl, whisk together mayonnaise, mustard, vinegar, salt and pepper until smooth.

5

In a large bowl, combine potatoes, eggs, onion, celery and dill and toss gently with dressing until coated.

6

Cover salad and refrigerate for at least an hour.

TIP: Transfer the mayo to a clean jar or airtight container and refrigerate up to 1 to 2 weeks.

Serves 4-6 | Time to Table 1 hr 15 mins 70 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Photo: Bailey Zygutis

1

NOURISH KETO

Bacon-Wrapped Salmon Bites with Tartar Sauce Crispy bacon combined with tender, omega-3-rich salmon makes this a flavorful and protein-packed appetizer or meal.

SALMON BITES 1 lb Salmon, cut into 1-inch cubes 8 slices Bacon, halved 1/2 tsp Garlic powder 1/2 tsp Paprika 1/4 tsp Black pepper 1 tbs Olive oil 1 tbs Chives, chopped (for garnish) TARTAR SAUCE 1/2 cup Mayonnaise 1 tbs Dill pickles, finely chopped 1 tsp Lemon juice 1 tsp Dijon mustard 1/2 tsp Garlic powder 1/2 tsp Dill, fresh chopped

1

Season salmon cubes with garlic powder, paprika, and black pepper. Wrap each with a bacon slice and secure with a toothpick.

2

Heat olive oil in a skillet over medium heat. Cook baconwrapped salmon for 3-4 minutes per side until bacon is

crispy and salmon is cooked through.

3

Mix all tartar sauce ingredients in a bowl. Adjust seasoning to taste.

4

Plate salmon bites, sprinkle with chopped chives, and serve with tartar sauce for dipping.

Serves 2 as a meal or 4 as an appetizer Time to Table 20 mins

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 7 1

NOURISH FAMILY FRIENDLY

Baked Honey Mustard Chicken Thighs Juicy and flavorful, this chicken dish might become your family's favorite healthy meal.

4 Chicken thighs, bone-in, skin-on 2 tbs Olive oil 1/4 cup Dijon mustard 2 tbs Honey 1 tbs Apple cider vinegar 2 cloves Garlic, minced 1 tsp Thyme, dried 1 tsp Oregano, dried 1/2 tsp Salt 1/4 tsp Black pepper 2 tbs Basil, fresh chopped (for garnish)

1 2

Set oven to 400°F. Lightly grease baking dish.

In bowl, whisk together mustard, honey, vinegar, garlic, thyme, oregano, salt, and pepper.

3

Pat thighs dry, rub with olive oil, and brush generously with honey mustard mixture.

4

Place chicken skin-side up in baking dish and bake for 35-40 minutes, or until skin is crispy and internal temperature reaches 165°F.

5

Sprinkle with fresh basil and serve warm with roasted vegetables or a side salad.

Serves 4 | Time to Table 45 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

NOURISH VEGAN

Buffalo Cauliflower Tacos with Avocado Crema A spicy, flavorful vegetarian twist on a classic, featuring crispy buffalo cauliflower and a creamy avocado topping. Or for an authentic feel, bring out the ranch dressing and celery sticks.

BUFFALO CAULIFLOWER 1 med head Cauliflower, cut into small florets ½ cup All-purpose flour (or gluten-free flour) ½ cup Water 1 tsp Garlic powder ¼ tsp Paprika ½ tsp Salt 1 cup Buffalo sauce 2 tbs Butter, melted 6 small Flour tortillas 1 cup Red cabbage, thinly shredded ¼ cup Cilantro, fresh, chopped 1-2 med Limes, cut into wedges AVOCADO CREMA 1 lg

Avocado

¼ cup Greek yogurt or sour cream 2 tbs Lime juice 1 clove Garlic ¼ tsp Salt 2 tbs Water

1

Preheat oven to 425°F. In a large bowl, mix flour, water, garlic powder, paprika and salt to create a batter.

2

Toss cauliflower in batter, evenly coating.

Place cauliflower on baking sheet and bake for 20 minutes, flipping halfway through.

3

In a mixing bowl, mix buffalo sauce with butter. Toss baked

cauliflower in sauce and return it to the oven for another 10 minutes.

4

In a blender, mix avocado, yogurt, lime juice, garlic, salt and water until smooth.

Add water if needed.

5

Warm flour tortillas in a skillet or microwave.

Assemble tacos with cauliflower, cabbage, crema and cilantro. Serve with lime wedges on the side.

Serves 2 (makes 6 tacos) | Time to Table 45 mins

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 7 3

NOURISH WHOLE30

Mexican-style Egg Salad with Avocado This egg salad with avocado is creamy, zesty and packed with bold flavors and comes together quickly for a weeknight dinner with a green salad. Try it in a lettuce cup the next day for a quick, protein-filled lunch.

6 lg

Eggs, hard-boiled and chopped

1 lg

Avocado, chopped

2 tbs

Mayonnaise (Whole30)

1 tbs

Lime juice, fresh

1 tsp

Dijon mustard (Whole30)

½ tsp

Garlic powder

½ tsp

Cumin

¼ tsp

Paprika

¼ tsp

Salt

¼ tsp

Black pepper

2 tbs

Red onion, finely chopped

1 sm

Jalapeño, finely diced

2 tbs

Cilantro, fresh chopped

½ cup

Cherry tomatoes, diced

½ tsp

Red pepper flakes

1 2

Peel and chop hard-boiled eggs.

In a large bowl, mix mayonnaise, lime juice, mustard, garlic powder, cumin, paprika, salt and black pepper until smooth.

3

Fold in eggs, avocado, onion, jalapeño, cilantro, tomatoes and red pepper flakes and mix gently.

4

Spoon into lettuce cups or alongside grain-free tortilla chips.

Serves 4 | Time to Table 15-20 mins

74 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

NOURISH VEGETARIAN

Stuffed Portobello Mushrooms with Ricotta and Spinach This savory and creamy dish features Portobello mushrooms stuffed with a rich ricotta and spinach filling, baked to perfection and garnished with fresh herbs. A perfect appetizer or light meal!

4

Portobello mushrooms, large, stems removed

1 cup

Ricotta cheese

1 cup

Spinach, fresh, chopped

¼ cup

Parmesan cheese, grated

½ tsp

Garlic powder

¼ tsp

Salt

¼ tsp

Black pepper

1

Egg, lightly beaten

1 tbs

Olive oil

1 tbs

Basil, fresh, chopped (for garnish)

1 2

Set to 375°F. Line a baking sheet with parchment paper.

Brush mushrooms with olive oil and place them capside down on the baking sheet.

3

In a bowl, mix ricotta, spinach, Parmesan, garlic powder,

salt, pepper and egg until combined.

4 5

Evenly distribute the filling into each mushroom cap.

Bake for 20-25 minutes until the filling is set and slightly golden.

6

Sprinkle with fresh basil and serve warm.

Serves 4 | Time to Table 35 mins

PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 75

health & wellness

DIRECTORY Your guide to Greater Prescott’s medical & wellness professionals

Acupuncture

Pine Grove Acupuncture 405 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153

Aesthetics & Wellness

Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111 Aphrodite Aesthetics & Wellness 3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773 Aria Aesthetics & Permanent Makeup 1955 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.aria-aesthetics-pmu.com | 928.298.5974 Bear Infusions and Therapeutix PLLC 634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167 Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422 Cashmere Inclusive 8600 E. Valley Rd. | Prescott Valley, AZ 86314 www.cashmereinclusive.com | 928.499.8271 Enhanced Beauty by Reagan 843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.instagram.com/enhancedbeauty.reagan 928.713.5271 Exclusively Glamorous 3128 N. Tani Rd. | Prescott Valley, AZ 86314 www.exclusivelyglamorous.com | 928.499.2688 Jess D Aesthetics 543 W. Gurley St. | Prescott, AZ 86301 www.jessdaesthetics.com | 928.713.6150

R & R Aesthetics 100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866 Salon Tru Blue & Day Spa 1436 W. Gurley St. | Prescott, AZ 86305 www.salontrublu.com | 928.445.4126 Skin Lounge By J 8148 E. AZ-69 | Prescott Valley, AZ 86314 www.facebook.com/skinloungebyj 928.515.3006 Sola Salons 1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willowcreek-road 402.680.1206 Strada Salon 931 12th Pl. | Prescott, AZ 86305 www.stradasalonaz.com | 928.778.2028

Allergist

La Lumière 214 N. McCormick St. | Prescott, AZ 86301 www.lalumierelaser.com | 928.899.7021

Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

Prescott Skin Care 1000 Willow Creek Rd., Ste. G | Prescott, AZ 86301 www.prescottskin.com | 928.275.1121

76 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104 Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190 Webb Hearing Centers 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Cardiology

720 N. Montezuma St., Ste. C Peak Heart & Vascular Prescott, AZ 86301 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.hormonezonemedspa.com www.peakheart.com | 602.698.7325 928.628.7138 Prescott Cardiology The Reset Aesthetics and Wellness 804 Ainsworth Dr., Ste. 102 | Prescott, AZ 86301 1470 W. Gurley St. | Prescott, AZ 86305 www.prescottcardio.com | 928.776.0601 www.theresetaesthetics.com | 928.277.8860 Yavapai Cardiac Surgery Wilson Aesthetics Beauty & Wellness 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 8196 E. Florentine Rd. www.phoenixcardiacsurgery.com Prescott Valley, AZ 86314 928.771.5595 www.wilsonaestheticsaz.com | 928.350.5484

Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B | Prescott, AZ 86305 northernazallergy.wixsite.com/prescottallergy 928.224.7540

Prescott Medical Aesthetics & Wellness 172 E. Merritt St., Ste. E | Prescott, AZ 86301 www.prescottbotox.com | 928.277.7414

Audiologist Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104

Studio ROX 720 N. Montezuma St., Ste. A Arizona Heart Rhythm Center Prescott, AZ 86301 1958 Commerce Center Cir. www.studio-rox.com | 928.351.1555 Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824 The Hormone Zone Med Spa

Killer Skin By Kelly 1436 W. Gurley St. | Prescott, AZ 86305 killerskinbykelly.glossgenius.com 928.499.4686

Luxe Skincare 843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.luxeskincare1.com | 928.273.1516

Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.442.7287

Assisted Living Alta Vista Retirement Community 916 Canterbury Ln. | Prescott, AZ 86301 www.avprc.com | 928.379.7369 Granite Gate Senior Living 3850 N. AZ-89 | Prescott, AZ 86301 www.facebook.com/GraniteGate | 928.771.8200 The Margaret T. Morris Center 878 Sunset Ave. | Prescott, AZ 86305 www.adultcareservices.org | 928.445.6633

Chiropractic

Adjust to Health 6546 E. 2nd St., Ste. C | Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044 Advanced Chiropractic Center 728 N. Montezuma St., Ste. A | Prescott, AZ 86301 928.778.0147 Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638 Bennett Clinic 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.bennettclinic.net | 928.771.9400 Bowen Chiropractic & Wellness Center 794 S. AZ-89 | Chino Valley, AZ 86323 www.bowenchiro.com | 928.636.7682 Brownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 brownliechiropractic.com | 928.445.9781

Cornerstone Family Chiropractic 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477 Disc and Spine Center LLC 7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430 Futral Chiropractic & Wellness Center 8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com 928.445.5607 Larson Family Chiropractic 7749 E. Florentine Rd. Ste. B | Prescott, AZ 86314 www.larsonfamilychiropractic.com 928.772.7200 Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott Valley, AZ 86314 www.lifestylechiroaz.com | 928.288.0500 New Life Chiropractic 172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifeprescott.com | 928.445.5818 Optimal Health and Performance 7411 E. Addis Ave., Ste. B Prescott Valley, AZ 86314 www.prescottoptimalhealth.com 928.853.5520 Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalaz.com | 928.442.0202 Prescott Family Chiropractic 3220 Lakeside Village Dr. | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.277.4992 Prescott Preferred Chiropractic 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996 Prescott Valley Chiropractic 3088 Robert Rd., Ste. 105 | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522 Salberg Chiropractic 847 Valley St. | Prescott, AZ 86305 928.445.2004 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899 Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448 Warman Chiropractic 8113 E. Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059

Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry 89A Dental Care PLLC 7121 E. Pronghorn Ranch Pkwy.

Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989 Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970 Aspen Dental - Prescott Valley 7584 E. AZ-69 | Prescott Valley, AZ 86314 www.aspendental.com | 928.812.7113 Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581 Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076 Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877 Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.515.0266 Frontier Village Dental Care 1781 E. AZ-69, Ste. 9 | Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

Larson Family Dental 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3626 Crossings Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 prescottdentalarts.com | 928.445.8980 Prescott Dental Center 222 S. Summit Ave., No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440 Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032 Prescott Modern Dentistry and Orthodontics 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550 Prescott Periodontics & Implant Dentistry 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340 Prescott Sleep Solutions Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925 Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.0570

Prickly Pear Family Dental 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421 Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442 Joseph A. Savoini DMD PC 1231 Willow Creek Rd., Ste. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040

Weary Chiropractic 730 N. Montezuma St., Ste. B | Prescott, AZ 86301 www.drweary.com | 928.778.2228

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303 928.776.4663

Keith L. Rosdahl, DDS, PC 1959 Commerce Center Cir. | Prescott, AZ 86301 928.771.8166

Yamamoto Chiropractic 2517 N. Great Western Dr., Ste. L Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190

Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928.443.1400

PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.460.7053 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979 Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

Dermatology

Arizona Dermatology Group 830 Ainsworth Dr. Prescott, AZ 86301 www.arizonadermatologygroup.com 928.776.0325 Arizona Dermatology Group 2820 N. Glassford Hill Rd., No. 103 Prescott Valley, AZ 86314 www.arizonadermatologygroup.com 928.772.8553 Dermatology & Skin Care by Shelly 1598 Susan A Williams Way, Ste. E Chino Valley, AZ 86323 www.dermatologybyshelly.com | 928.499.2915 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3 7 7

MacKenzie Dermatology 3190 Clearwater Dr. | Prescott, AZ 86305 www.mackenziederm.com | 928.541.1312 Prescott Medical & Dermatology Group 804 Ainsworth Dr., Ste. 105 | Prescott, AZ 86301 www.prescottdermatology.com | 928.515.1155 Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305

www.sunwestderm.com | 928.228.2779

Dietitian & Diabetes Care

DSMT Associates 2245 Skyline Dr. | Prescott, AZ 86303 928.255.4599

Dietitian Nutritionist

Cathy Clements 1875 N. Peaceful Mesa Dr. Prescott, AZ 86305 www.cathysclements.com | 912.602.8486 EON Consulting Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542 Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Ear, Nose and Throat

Prescott Ear, Nose & Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Gastroenterology

Digestive Disease Specialists 5350 Distinction Way | Prescott, AZ 86301 www.prescottdigestive.com | 928.445.4066

General Surgery

Eric R. Nelson 3101 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Gynecology

Health & Wellness Services

Carol Lucia Frequency Healing www.carollucia.com | 928.327.1256

Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122

Health Equipment & Supplies Alliance Homecare 3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560 Comfort Mobility & Medical Supplies 1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466 Goodwin Street Medical Supply 406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825 Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202

Holistic Medicine Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349 Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700 Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700 Exceptional Community Hospital 4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950 Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

Integrative Medicine & Acupuncture

Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Harmony Integrative Medicine 518 E. Gurley St., Ste. 101 | Prescott, AZ 86301 928.776.4895

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

CareFirst Wellness Associates 2286 Crosswind Dr., Ste. C | Prescott, AZ 86305 www.carefirstwellnessassociates.com/arizona 928.216.3160

Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.womenshealthaz.com | 928.778.4300 Prescott Women’s Clinic 7600 E. Florentine Rd. | Prescott Valley, AZ 86314 www.womenshealthaz.com | 928.778.4300 Women’s Health And Wellness 1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887 Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428 78 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

Internal Medicine

High Mark Internal Medicine 214 N. McCormick St. | Prescott, AZ 86301 www.highmarkmedicine.com | 928.237.9800 Serve MD 7900 E. Florentine Rd. | Prescott Valley, AZ 86314 www.servemd.net | 928.493.9937

IV Therapy Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111

Bear Infusions and Therapeutix PLLC 634 Schemmer Dr., Unit 102 Prescott, AZ 86305 www.bearinfusions.com | 520.205.0167 Elevate IV Bar 107 N. Cortez St., Ste. 201 | Prescott, AZ 86301 www.elevateivbar.com | 928.421.4292 Legendary Total Wellness 8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 928.227.3131 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

Ketamine Treatment

WholeMind Healing Pathways 3613 Crossings Dr., Ste. B | Prescott, AZ 86301 www.wholemindhealingpathways.com 928.550.6705

Massage Therapy

Evergreen Bodywork 329 S. Montezuma St. | Prescott, AZ 86303 www.massagebook.com/biz/ bookwithevergreenbodywork 530.919.8269 Prescott Massage Therapy 1265 Gail Gardner Way, Ste. A Prescott, AZ 86301 www.prescottmassagetherapy.com 928.848.1046 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

Medical Spa

A Better You Medspa 154 E. Merritt Ave. | Prescott, AZ 86305 www.abetteryoupv.com | 928.642.7838 A Better You Medspa 2852 N. Navajo Dr. Ste. B | Prescott Valley, AZ 86314 www.abetteryoupv.com | 928.772.0689 Aphrodite Aesthetics & Wellness 3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773 Bellezza Healthcare 3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422 Desert Rose Retreat Salon and Medspa 701 Ruth St. | Prescott, AZ 86301 www.desertroseretreat.com | 928.778.9798 Skin Perfection MedSpa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003 SkinPlus MedSpa 1747 Willow Creek Rd. | Prescott, AZ 86301 www.skinplusmedspa.com | 928.582.0716 Turney Med Spa 1000 Ainsworth Dr., Ste. B100 | Prescott, AZ 86305 www.turneymedspa.com | 928.541.7995 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Midwives

Arizona Highlands Midwifery 407 E. Sheldon St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656

A Family's Journey 407 E. Sheldon St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602

Naturopathy

Rummel Eye Care P.C. 1022 Willow Creek Rd., Ste. 200 Prescott, AZ 86301 www.rummeleyecare.net | 928.445.1341

Barbara Brooks Family Practice 703 W. Hillside Ave. | Prescott, AZ 86301 928.848.9264

Rummel Eye Care P.C. 2517 Great Western Dr. | Prescott Valley, AZ 86314 www.rummeleyecare.net | 928.445.1341

Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363

Williams Eyecare Group, LLC 3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303 local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Naturopathic Women's Health & Pediatrics 407 E. Sheldon St. | Prescott, AZ 86301 928.442.7400 Partners in Health Care Naturally 343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900 Prescott Natural Medicine Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturalmedicine.com 928.445.1999 Sanos Wellness 172 E. Merritt St., Ste. C | Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Neurophysiologist

John J. O’Connor, MD 3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066

Neurosurgery

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Occupational Therapist Arizona Hand Center & Physical Rehab 3111 Clearwater Dr., Ste. C | Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Oncology Arizona Oncology - Breast Surgical Oncology 5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.968.6950 Arizona Oncology - Medical Oncology & Hematology 5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.775.9430 Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040 Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.com | 928.637.6883 Geiler Eyecare 1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060 M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234 Premier Eye Center 980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937

Yavapai Eye Care 7763 E. Florentine Rd. Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Orthodontics Patterson Orthodontics 3033 N. Windsong Dr., Ste. 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353 Prescott Orthodontics 3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051 Prescott Valley Orthodontics 7870 E. Florentine Rd. | Prescott Valley, AZ 86314 www.prescottortho.com | 928.445.7051

Orthopedic Specialist Davis Orthopaedics LLC 3237 N. Windsong Dr. | Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320 Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Pain Management

Central Arizona Pain Institute 2100 Centerpointe West Dr. | Prescott, AZ 86301 www.centralazpain.com | 928.717.0788 Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770 The Pain Center of Arizona 3110 E. Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/locations/az/ prescott/prescott 928.237.9312 Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 928.771.2700

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314

www.prescottpediatrictherapy.com 928.771.9327 Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586 Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

Pharmacy

Chino Valley Pharmacy 1932 N. AZ-89 | Chino Valley, AZ 86323 www.cvprx.com | 928.515.0046 Dewey Pharmacy 12075 E. AZ-69, Ste. E | Dewey, AZ 86327 www.deweyrx.com | 928.515.0455 Prescott Compounding Pharmacy 1841 E. AZ-69, Ste. 104 | Prescott, AZ 86301 www.prescottrx.com | 928.515.2354 Thumb Butte Pharmacy 3120 Willow Creek Rd., Ste. 150 Prescott, AZ 86301 www.thumbbuttepharmacy.com | 928.237.4006

Physical Therapy

Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118 Canyon Physical Therapy & Aquatic Rehabilitation 2852 N. Navajo Dr., Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9797 Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005 Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667 Madsen Physical Therapy 2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 928.775.9500 Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700 Permar Physical Therapy 143 N. McCormick St., Ste. 102 | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172 The BioMechanics 1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700 TLC Physical Therapy 3191 Stillwater Dr., Ste. C | Prescott, AZ 86305 www.facebook.com/tlcdpt | 928.830.2479 Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

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Plastic Surgery Advanced Plastic Surgery Center 1615 Petroglyph Pointe Dr. | Prescott, AZ 86301 www.advancedplasticsurgeon.com | 928.777.0200

Podiatry

Priority Family Medical Clinic 3165 Stillwater Dr. | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875 Sanos Wellness 172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Complete Foot & Ankle Care Shirley Rheinfelder 3103 Clearwater Dr., Ste. B 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 Prescott, AZ 86305 www.mdvip.com/doctors/shirleyrheinfeldermd www.prescotthappyfeet.com | 928.776.9428 928.445.6083 Northern Sun Podiatry Spectrum Healthcare 2485 N. Great Western Dr., Ste. E 3633 Crossings Dr. | Prescott, AZ 86305 Prescott, AZ 86314 www.spectrumhealthcare-group.com 928.225.2540 877.634.7333 Premier Foot & Ankle The Doctor’s Office 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 2078 Willow Creek Rd. | Prescott, AZ 86301 928.772.5916 928.776.6400

Primary Care

Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com 928.298.3349 Ellen F. Bunch MD PLLC 1456 W. Gurley St. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 HealthSong: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Hometown Healthcare 3001 N. Main St., Ste. 1B Prescott Valley, AZ 86314 www.hometownhealthcareaz.com | 928.259.5506 Integrated Medical Services 2971 Willow Creek Rd., Bldg. 3&4 Prescott, AZ 86301 www.imsaz.com | 928.277.8088 Lifetime Medical Care 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 928.237.9014 Morris Health MD 3196 N. Windsong Dr. | Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 12075 AZ-69, Ste. B Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-69 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085 Windsong Primary Care 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 928.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd., Ste. 104 Prescott, AZ 86305 928.848.7456 Brooke Miller Coaching, Telehealth Therapy & Coaching www.brookemillercoaching.com | 971.226.9180 Dr. Kimberly Crooks, PsyD 143 N. McCormick St., Ste. 103 Prescott, AZ 86305 928.713.3489 Honeybee Healing & Counseling Services LLC 240 S. Montezuma St., Ste. 206 Prescott, AZ 86303 www.honeybeehealing.org | 928.857.8803 Joinery Therapy 100 N. Summit Ave., Ste. G | Prescott, AZ 86301 www.joinerytherapy.com | 928.239.7476 Marylyn A. Clark, Ph.D., LMFT, LISAC 222 W. Gurley St., Ste. 105 Prescott, AZ 86301 928.778.1806

Optima Medical 3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711

Mended and Whole Counseling LLC 724 N. Montezuma St., Unit A Prescott, AZ 86301 www.mendedandwholecounseling.com 928.308.3569

Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

NAZCARE-New Hope Wellness Center 8128 E. AZ-69, Ste. 201 | Prescott Valley, AZ 86314 nazcare.org | 928.460.4411

Pate Complete Healthcare 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 www.patecompletehealthcare.com 928.277.4622

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211

Prescott Complete Care 1947 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723

Psychiatric Services of Prescott 143 E. Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Priola Primary & Palliative Care 3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305 928.778.0626

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Psychological Pathways 2820 N. Glassford Hill Rd., Ste. 108 Prescott Valley, AZ 86314 www.psychologyaz.com | 844.385.3747 Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333 Start Moving On 3080 N. Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5145 Stoneridge Center for Brains 5940 E. Copper Hill Dr., Ste. B & E Prescott Valley, AZ 86314 www.stoneridgecenters.com 844.475.4673

Radiology/Imaging Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040 Dignity Health, Yavapai Regional Medical Center 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancerscreening 928.771.5454 IYA Medical Imaging 3120 Willow Creek Rd. | Prescott, AZ 86301 iyamedical.com | 928.515.3232 SimonMed Imaging - Prescott 790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 877.306.3042 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.285.6323 MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100 Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. | Prescott Valley, AZ 86314 mvrrh.ernesthealth.com | 928.759.8800 Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 877.720.9595 Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 866.425.4673 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.790.7979 Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.458.3739 Silver Sands Recovery 3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 844.935.2876

Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 928.910.8853

Sleep Specialists Sleep Apnea Options 815 Gail Gardner Way, Ste. 100 | Prescott, AZ 86305 www.sleepapneaoptions.com | 928.350.8709 Prescott Sleep Solutions Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Surgical Center

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 prescottosc.com | 928.778.9770

Ultrasound Services Precision Diagnostic Ultrasound 703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640 Precious Creations Mobile Ultrasound Serving Northern Arizona www.preciouscreationsultrasound.com 928.800.1640

Urology Prescott Urology 811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282

Wellness Center Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

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Q&A

A healthy lifestyle should include proactive and productive daily habits in which you care for yourself and those around you.

Dr. Paul Gilbert, MEDICAL DIRECTOR, EXCEPTIONAL COMMUNITY HOSPITAL

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy lifestyle should include proactive and productive daily habits in which you care for yourself and those around you.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I come from a medical family. My father is a physician, and my mother is a nurse. I was drawn to emergency medicine to help others during

times of a crisis and make a difference in my community.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY? My favorite exercise is mountain biking. I have taken up yoga as I have gotten older to help with back alignment and posture. I believe cardio exercise is the most important. Weight training

8 2 PRESCOTT HEALTHY LIVING | VOL . 6 , NO. 3

is icing on the cake, if I have time. I also enjoy hiking with my dogs.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY; WEEK? I start to feel off if I don’t exercise for three, one-hour sessions a week.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY? Sugar drinks are not allowed in the house. We enjoy skiing and hiking together.

HOW DO YOU DEFINE SELF-CARE AND WHAT IS YOUR GO-TO WAY OF PRACTICING IT? I find that I must schedule workout time. If I put it in my schedule, I am more likely

to do it. It is a way of holding myself accountable.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK? I like homemade beef jerky.

WHAT IS YOUR FAVORITE HEALTHY MEAL? Artichokes and fish.

WHAT IS YOUR BIGGEST HEALTH/WELLNESS TIP? Three times a week getting your heart rate over 100 will change your life.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH AND WELLNESS JOURNEY? I did Olympic length triathlons when I was in medical school. I would like to do that again.

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8196 E. FLORENTINE RD. | PRESCOTT VALLEY, AZ 86314