Prescott Healthy Living - VOL. 3, NO. 7

VOL. 3, NO. 7 prescotthealthyliving.com

Green Living & Sustainable Health

MONTH

| PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |

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Living

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VOL. 3, NO. 7

CONTENTS

Green Living & Sustainable Health Go Green & Get Healthy Sustainable Health Takes Commitment

14 16

| PLAY | Kickboxing: Why you Should Give It a Try Have a Watershed Moment in the Forest Consistency is Key to Health Sustainability When Should You Work Out? Make Productivity a Habit Dodge These Fitness Weight Loss Pitfalls Making Healthy & Sustainable Living Choices Get Help for This Common Exercise Injury: IT Band Syndrome Local Events

20 22 24 26 28 30 32 34 36

MONTH

Get the Whole Family Involved!

| RENEW | Take it Outside With Nature Therapy Healthy Lifestyle Begins with Personal Responsibility Treat your Mind Like a Muscle - Exercise It PRP Injections Use your Blood to Help your Skin Think Eco-Friendly in Promoting Health Prescott is Growing Again Make More Time for Exercise Do your Sore Muscles Need a Massage Gun? IV Vitamins & Hydration: Ready to Feel Amazing?

What is PRP for Regenerative Health?

Help your Nervous System Help You Eco Friendly = Health Friendly Red Light Therapy Proving Promising

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

18

Modeling Sustainable Living Influences Those Close to Us

| NOURISH |

38 60 40 62 42 64 43 66 44 68 70 46 48 Recipes 50 72-77 51 health & wellness

52 78-81 54 Q&A 56 82 58 59 Reduce Processed Food Through Simple Steps

Summer: Key Time for Ensuring Food Safety

Essential July Garden To-Do List

Aloe Vera Juice Pours on the Benefits

Pilates Focuses on Pelvic Floor

Get Outdoors to Lessen Carbon Footprint

DIRECTORY

Chrissie Seals, WHNP, Salud Spa

We Focus on the Overall Well-Being of our Patients!

Our goal is to provide the best medical care in a timely, compassionate and efficient manner, focusing on the overall well-being of our patients.

Cardiac Care offers a full range of treatment and diagnostic services to monitor and assess the health of your heart.

Ultrasounds • Cardiac Event Monitors Nuclear Stress Testing • Self-Referrals Accepted We want to help as many people as possible, and we don’t want a referral to stand in the way of your health.

Dr. Nitin Patel, MD, FACC Dr. Patel has been serving Northern Arizona residents since 1996 as a cardiologist. He came to Northern AZ after completing a Cardiology Fellowship at the University of California Los Angeles.

Dr. Patel’s post-graduate training included an Internal Medicine Residency at Michigan State University, in Lansing and Flint, Michigan.

928-759-7009

3185 N. Windsong

|

Prescott Valley, AZ 86314

www.cardiaccare.info

SAME DAY AP POINT MENT S BASED O N U RG E NCY

Personal & Planetary HEALTH INTERTWINED

T

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!

he self-care movement has always been strongly linked to embracing the natural — food, fabric, cleansing, medicine — for healing. Healing our minds, healing our bodies, healing our hearts.

We turn to the products, rhythms and cycles of the earth, and countless times over we’ve been restored to some sense of balance and harmony with the growing world.

Yet as we all know, our planet is struggling. As we exalt in the beauty of the mountains, trees, lakes, valleys and wildlife of Greater Prescott we’re concerned about wildfire danger and water supplies. But we realize we can be a part of the solution by making more sustainable choices as we eat, shop and travel.

As we tend to our own wellbeing by choosing whole foods with minimal packaging or starting hikes from home instead of driving to the trailhead we also are tending to our planet.

Our fates and futures are interdependent with the Earth’s, and with mutual aid we can restore each other to the state of health we’re entitled to.

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant Jenna Leatherman, Executive Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Stephanie Vander Mel, Social Media Manager EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, General Manager 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., Suite C Casa Grande, AZ 85122 520.426.2074

Live well,

Laurie

Associate Publisher

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

CEO Elaine M. Earle, CPA GENERAL MANAGER 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. © 2022. 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 GUT HEALTH

CoachSmart Consulting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Jodi Gilray PT PLLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 MTO Janitorial, LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Optima Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Salud Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Ten27 Cross Fit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Thumb Butte Medical Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11, 84 Thumb Butte Senior Living . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67

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Email laurie@roxco.com Visit prescotthealthyliving.com Prescott.Healthy.Living PrescottHealthyLivingMagazine

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1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We treat you like our family SERVICES: • INTERNAL MEDICINE

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928-208-4309

www.thumbbuttemedicalcenter.com

Local

HEALTH ENTHUSIASTS

Dr. Hojat Askari

Heather Burgoyne

Dr. Hojat Askari, or "Dr. A," is founder and medical director of Thumb Butte Medical Center at 3124 Willow Creek Road, Prescott, with over 20 medical professionals specializing in family medicine, internal medicine, cardiology, allergy treatment, and foot and ankle surgery.

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career.

Her goal is to help those of all ages find their strength through wellness, strength through community.

Jodi Gilray-Szostak Dr. Jodi Gilray-Szostak has been practicing physical therapy since 2004 and has been a business owner since 2010. She has clinical experience working in multiple fields and now specializes in outpatient pediatrics. She completed her certification in Neuro-Developmental Treatment (NDT) in 2011.

Founder & Medical Director, Thumb Butte Medical Center

PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

Owner, Soar Pilates

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company

Anita Farrelly & Jessica Dickinson Co-Founders, Aboost Wellness

Lynell Cavner is the founder and owner of Lynell & Company, a Body & Nerve Restoration Center in Prescott.

She’s a master certified Bowenwork practitioner, trained in Thai/stretch massage and has a bachelor’s in holistic nutrition. Her book “Her Father’s Hands” was recently released.

Anita Farrelly, MBA/HCM, BSN, RN is the founder of Aboost Wellness. As an RN for 28 years, her passion for integrative medicine and holistic nursing has led her to an alternative and preventative way to care for the community.

Dr. Anson Hooper

Dr. Marla E. Jirak

Carl Johns

Dr. Anson Hooper is a dentist in Prescott and has a passion for oral health. He moved to the Prescott area with his family in 2018. He’s genuinely devoted to helping his patients with their dental needs and making them feel at home.

Dr. Marla Jirak assists clients with life transitions with expertise in the areas of caregiving, career, relationships and traumatic brain injury. She has an extensive background in understanding stress, health and behavior change to achieve success toward specified goals.

DDS, Hooper Family Dental

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

Owner, CoachSmart Consulting, LLC

Jessica Dickinson, BSN, RN, IV Specialist and co-owner of Aboost Wellness, has worked in a variety of nursing settings, from hospice to the ICU. She aspires to care for patients and veterans in the most empathetic and compassionate way.

LMT, Mountain Medicine Carl Johns has been a massage therapist and educator for 25 years. He practices and teaches many Eastern and Western bodywork styles, and has specialized throughout his career in working with people with disabilities and complex health conditions.

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS Cathy Clements is a certified personal trainer and nutrition coach.

She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Ken Lain

Owner, Watters Garden Center 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.

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.

Carol Lucia Lopez Carol Lopez, CHt, PSYCH-K Facilitator

John Murphy

Founder, Make 100 Healthy

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

Melissa Robbins

Rob Seals

Rob Seals is an experienced family practice provider specializing in men’s health, low testosterone, erectile dysfunction. He is a decorated veteran, serving 28 years in the Army as a lieutenant colonel. He earned his doctorate in 2021 from Rocky Mountain University.

Volunteer, The Launch Pad Teen Center

Carol Lucia Lopez guides individuals through self-discovery and selfhealing using a variety of tools including Beyond Quantum Healing (BQH), PSYCH-K®, and hypnotherapy. She is a Certified Hypnotherapist, PSYCH-K® Facilitator, BQH Practitioner, and MBA. She sees beauty and potential in every individual.

John Murphy is chairman of the Prescott Commission on Well-Being and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity though nutrition and gardening education. He’s a proud husband, father and real estate agent.

As a registered dietician nutritionist for over 20 years with a master’s in food management from New York University, Elisa Oliver-Nielsen employs her knowledge and expertise to see her clients healed and thriving, so that wellness becomes achievable, sustainable and long-lasting.

Melissa Robbins is a volunteer with The Launch Pad Teen Center. She studied journalism at Arizona State University’s Walter Cronkite School of Journalism and spends her free time crocheting, hiking and reading.

Blayne Soriano

Loree Walden

Marketing Manager, Yavapai Humane Society

Aymee Wilson

Bailey Zygutis

Level 2 CrossFit Coach and CrossFit Kids Coach Blayne Soriano is a Level 2 CrossFit Coach and CrossFit Kids Coach at Redtail CrossFit. She does one-on-one training and helps her clients with meal prep using her PN-L1 nutrition certification. She carries other certifications including Olympic lifting. Photo: Kai York

Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson is an RN and aesthetic injector, and owns Wilson Aesthetics. She graduated from Estrella Mountain Community College in 2010 and found a passion for the aesthetic industry and creating a space where patients can be treated with the utmost kindness and respect.

DMS-c, PA-C, Salud Spa

.

Nutritionist and Personal Trainer, Vitruvian Fitness Bailey Zygutis is a nutritionist and personal trainer with Vitruvian Fitness. 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.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 13

FEATURE

Go Green &

GET HEALTHY

by Blake Herzog

T

Adopting eco-conscious habits is becoming more urgent than ever, not just for the planet but also for your health.

he sooner you adopt a healthy lifestyle the more time you have to recoup the benefits as they pile up. The sooner you choose to begin taking steps to reduce the waste and greenhouse gas your household is responsible for the more it’ll benefit the environment and reduce the effects of climate change.

You have many more options beyond these four to begin leading a healthier life that’s also more sustainable for the Earth, but these are some of the most fundamental shifts with the biggest impact:

MEAL PLANNING Where do we begin?

Mapping out and shopping for your meals ahead of time helps you stick with whatever way of eating you have chosen to keep your brain, heart and everything else in tip-top shape.

Knowing what recipes you’re going to use makes it easier to buy food in bulk to reduce packaging. It also makes it less tempting to take the “easy” way out with fast or ultraprocessed food, which make things harder in the long run by adding to

pollution and waste while causing inflammation throughout your body.

VEGAN/FLEXITARIAN DIET The upsides of a plantbased diet for people and our planet are well established by now. Such a diet cuts down on the amount of fossil fuel and other nonrenewable resources required to produce food.

A diet rich in fresh fruits and vegetables, beans and legumes is the nearuniversal recommendation for maintaining good health and avoiding heart disease, diabetes and other chronic conditions.

If you aren’t ready to adopt a meatless diet, take a more flexitarian approach to your eating by reducing your consumption of animal products and choosing locally sourced, grass-fed meat sources as much as possible when you do eat it.

WALKING/RUNNING/ BICYCLING This is another area where the dual benefits of taking action are easy to pinpoint.

It’s a lot easier to net the recommended 150 minutes

of moderate to vigorous exercise recommended weekly and slash our fossil fuel consumption when we’re using our feet to get wherever we’re going.

Using public transportation, when available, generally requires some foot transportation that will help reduce our blood pressure, speed our metabolism and do other wondrous things for us while reducing our dependence on polluting, expensive gasoline.

DIY CLEANING SOLUTIONS Most commercial cleaning fluid bottles don’t list their ingredients because they’re not required to. It’s difficult to know which ones contain compounds that can harm the ecosystem inside you and the one around you, including airpolluting volatile organic compounds and hormone disruptors like phthalates.

Try making your own cleaners, air fresheners, carpet stain remover, grout cleaner and laundry detergent with vinegar, baking soda, borax, hydrogen peroxide and other natural, easy-tofind components.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 1 5

FEATURE

Health ableCommitment SustainTakes

by Dr. Hojat Askari, Founder & Medical Director, Thumb Butte Medical Center

S

ustainable health to you and me means a commitment to taking responsibility for our health — making sure we exercise, are mindful of what we eat and care for our mental health.

It’s about being proactive over reactive. Remember the costs — financially and emotionally — are far greater when coping with a disease or injury that could have been prevented.

You can establish a sustainable health roadmap in consultation with your doctor, personal trainer, nutritionist or other health care providers.

Your aim is to develop and embrace personal health practices and coping skills to prevent getting sick, promote self-care, conquer challenges and maintain your self-reliance and problem-solving abilities.

One of the simplest things you can do for your health is just laugh. This act alone:

* Improves your mood * Burns calories

Along with laughter, keys to sustaining your health include:

produce from * Washing the store to clean off

Research shows that laughter has short-and long-term effects. It can increase oxygen to your heart, lungs and muscles while releasing endorphins that reduce physical pain. A Norwegian study discovered that people with a strong sense of humor outlived those who don’t laugh as much — the difference was pronounced for those fighting cancer.

a * Maintaining recommended body

alcohol * Drinking in moderation

* Soothes stress * Fends off infections * Fosters brain health * Lowers blood pressure 1 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

weight

* your immune * Bolstering system with vitamin Prioritizing sleep

C, antioxidants

* smoking or * Not using drugs

Drinking enough water

pesticide residue

strong * Nurturing personal relationships a healthy * Pursuing personal environment meaning, * Cultivating purpose in life You aren’t alone, but the commitment must be yours.

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FEATURE

Get the

Whole Family Involved!

by Loree Walden, Marketing Manager, Yavapai Humane Society

O

ur pets really have no concept of what ecofriendly means, but they can have a huge impact (through us) on keeping our planet (and us) healthy!

Please pick up your pet’s poop! When you don’t, it sits on the ground until the next storm washes it into the sewer where it can end up in rivers and lakes. I’ve heard people say it’s just like fertilizer and leave it there saying it won’t hurt anything.

But in 1991, the EPA placed dog poop in the same class of contaminants as oil, weedkillers, pesticides and other deadly poisons because the waste from just 100 dogs could produce enough bacteria in three days to contaminate lakes and rivers within 20 miles.

Dog poop is a persistent source of bacterial pollution in streams, rivers and lakes across the U.S. It’s not hard to reach in your pocket, pull out a biodegradable poop bag, bend over, pick it up, tie it up and put it in the trash.

Look into buying your pet eco-friendly products.

There’s a wide variety of dog beds and nontoxic food and water dishes. Avoid plastic bowls and opt for ceramic, porcelain or stainless steel.

Use eco-friendly pet shampoos that don’t contain toxic chemicals and are made with organic/natural ingredients. There are recipes online for natural flea and tick preventatives that are easy to make at home.

Natural food products also help contribute to a healthy environment. Research done on cat and dog food cans showed high levels (95%) of PBC coating and other toxic chemicals. Not only is this getting into your pet’s digestive system, it’s also ending up in landfills.

I am a fan of making homemade food for my dog and cats; they are happier and healthier because of it.

It really doesn’t cost much more money than buying canned and processed food and there are so many DIY recipes to be found online.

Lastly, remember while houseplants are great for improving indoor air quality, not all plants are safe for your pets. This goes for outdoor plants, too, so please do some research to make sure the plants you have are safe for your furry family members.

Before you know it, living an eco-friendly life will seem like second nature; we will all benefit from it! A little effort makes a huge difference.

1 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

PLAY

KICKBOXING:

Why You Should Give It a Try

Kickboxing is a form of martial art and a blend of cardio and strength training.

It is an intense but fun workout targeting muscles throughout your entire body offering an improved way to increase strength and burn calories.

T

hat’s not all, this popular exercise has been shown to improve coordination, improve your cardiovascular health and relieve stress.

Here’s why you should give it a try.

WEIGHT LOSS Kickboxing offers an aerobic workout that burns calories. Someone who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.

TONE, STRENGTHEN ENTIRE BODY Since you’re moving throughout an entire kickboxing workout, you are bound to strengthen and tone your legs, arms, glutes, back and core all at once.

RELIEVE STRESS, GAIN PEACE Kickboxing can be a great workout for your body and mind. When you are feeling stressed and overwhelmed, a kickboxing workout may be just what you need because it can act as a stress reliever. As a highintensity workout, you will be releasing endorphins helping to battle depression and adding to your stress relief.

IMPROVE COORDINATION, BALANCE The older we get, balance and coordination become even more important.

While kickboxing, handeye coordination is critical.

You will be moving and performing an intricate dance while punching and kicking your way to a whole new you.

BETTER CARDIOVASCULAR HEALTH Regular, high-intensity exercise is one of the best things you can do for your heart. kickboxing is a high-intensity workout, but also an effective way to reduce belly fat. Belly fat has been correlated with heart disease, diabetes and other health problems. A 2014 study showed that kickboxing one hour for three days a week increased maximum oxygen uptake.

CONFIDENCE, SELFESTEEM BOOST Exercise in general has been linked to improved confidence and selfesteem. Kickboxing requires focus, leaving your thoughts aside for the time. A 2010

study suggests that martial arts can help improve self-confidence.

Once again, you are increasing endorphins and producing changes in the brain that can lead to more self-confidence.

Before starting, consider your goals (fitness, weight loss or competition). Find the right class or trainer based on those goals and make sure to stay hydrated and have fun.

GEAR FOR KICKBOXING

* Gloves * Hand and ankle wraps * Mouthguard * Headgear * Shin guards

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 2 1

HAVE A

Watershed Moment in the Forest

S

enator Highway is a gateway to some of the most verdant forests the Prescott area has to offer — Goldwater Lake, Groom Creek, several piney summer camps and tons of trees.

There are many trails here, and the Watershed Trail (No. 299) might provide the best workout you’ll find in its rolling pathway that climbs to the top of a ridge with a sweeping overlook to the surrounding topography.

The main trailhead conveniently is placed just off the highway only about a minute’s drive past Goldwater Lake Road.

Right away you’ll be on a roller-coaster walk that climbs up a scrubby ridge dotted with pinyon and juniper, after half a mile reaching Deer Lick Spring and its concrete trough. The trough sometimes contains water for horses to drink.

Beyond this point the vegetation gets taller and denser, with Gambel oaks and ponderosas dominating the habitat and, between them, some glimpses of a panoramic view over the Bradshaw Mountains.

Another half a mile past the spring you’ll reach the Seven-Mile Gulch Trail (No. 9854), which links to the Ranch Trail (No. 62) and travels about 2.5 miles farther east to Walker Road and the Lynx Lake Recreation Area.

If you stick with the Watershed, after a rare level spot it takes a takes a sharp turn south from the junction and follows Spruce Ridge for almost 2 miles, weaving through more ups and downs past more ponderosas, which are home to many species of birds.

A powerline tower marks the spot where you’ll be climbing once again for the last half a mile until reaching Forest Road 52A (Spruce Mountain Road).

From here, enjoy the panorama of Mounts Union and Tritle, Maverick Mountain and even the San Francisco Peaks.

Afterward, you can go back the way you came, follow the unpaved road west to Senator Highway or east toward the summit of Spruce Mountain.

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PLAY

WATERSHED TRAIL NO. 299

Parking fees: None Uses: Hiking, mountain biking, horseback riding, motorized vehicles less than 50 inches wide Distance: 3.1 miles (one way) Level of difficulty: Moderate Elevation: 6,200 feet to 6,800 feet

Photo: Chris Hosking

This trail in the Groom Creek area of Prescott National Forest was named after the Spruce Ridge it travels over, which marks the divide between the Lynx and Bannon creek watersheds.

It’s not far from Creek Horse Camp, so it gets a fair amount of equestrian use. Remember how to share the trail — all other users yield to horses, and bikes yield to runners and walkers as well. Motorized dirt bikes and ATVs are permitted, so be aware of your surroundings.

There is parking available at both ends of the trail. The main trailhead is on the left side of Mount Vernon Street/ Senator Highway 4.1 miles south of its intersection with Gurley Street near downtown Prescott, and one with a smaller parking area can be reached from Forest Road 52A off Senator Highway just under 1 mile south of the other trailhead: turn left and drive 1.6 miles to a trailhead on the left side of the road.

tency s i s n o C Health Sustainability

PLAY

IS KEY TO

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

L

et’s talk sustainable health. This can mean so many different things, but I’m going to list a few.

First off, something I always teach my clients is to find a meal plan and a workout plan that’s sustainable for their lifestyle, goals and longevity.

Meaning — stop with the fad dieting, the yo-yo

workouts and being more inconsistent then consistent.

Without consistency, you can’t reach, let alone maintain, the healthy lifestyle you desire.

You especially want to create food choices that are sustainable to whenever you are in your path, such as meats, vegetables, fruits, nuts and seeds,

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little bit of starches and very limited sugar.

This is one way sustainable is obtainable.

Now if we are talking eco-friendly sustainable foods, you should outsource from your local farmers market. And Prescott has an amazing one. You can even communicate with the farmers, ask questions,

all while buying local.

There are more than 50 vendors, including 10 egg suppliers, 21 fruit and vegetable vendors, four meat merchants and one tree nut purveyor.

I believe it just takes one day at a time, one good choice and all these better-for-you things can become better habits!

Eat Healthy, Live Healthy!

Get the whole family involved.

928.445.2666

|

www.YavapaiHumane.org

PLAY

When Work Out? SHOULD YOU

The question is as old as the chicken and the egg debate: When is it best to work out? The answer is simple — it depends. There are benefits to morning, afternoon and evening workouts.

Let’s find out what’s best for you.

MORNING

AFTERNOON

EVENING

If you are a morning person, you’re not alone.

One study found that 50% of U.S. adults who exercise at a preferred time choose mornings.

And if your goal is to lose weight, this may be the best time since an International Journal of Obesity study linked morning workouts with greater weight loss.

Some experts suggest working out on an empty stomach, which is much easier to do first thing in the morning. Finally, studies also suggest that morning workouts can boost your mood.

Then again, we’re not all early risers and don’t want to be. Also, your muscles may be stiff so make sure you warm up to prevent injuries.

If you can work out during lunch, you are more likely to stick to it; if you can grab a few coworkers, it makes working out a bit more fun. Midday workouts also are a great way to boost your energy, preventing that 3 o’clock slump.

This may also limit your lunch break so make sure you eat a healthy meal afterward.

Of course, not everyone wants to lose a lunch hour at the gym or can’t make a consistent commitment.

Mid-day workouts can lessen the time spent at the gym because your time is limited.

In addition, afternoon resistance training produces more testosterone than the same morning workout.

Research suggests that evening workouts can increase physical capacity, aerobic capacity and strength output by 8% to 30%.

And don’t worry, the Journal of Sleep Research found vigorous exercise to have no influence on quality of sleep.

But evenings may see many people ready to call it a day. Family commitments may prevent consistency, and if you do hit the gym, after work hours may be the most crowded.

Bottom line, find a time best for you and stick with it.

Consistency is the key to seeing results, regardless of when you decide to work out.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 27

PLAY

I

MakeA Productivity HABIT

n the interest of efficiency combined with saving time, a list is easy to read (and clip to the fridge). So here’s what the experts say about what productive people do to, well, be productive.

They: the day early — * Seize and make their bed and drink water after a night of sleep.

*

Exercise early — to get the blood flowing.

(Don’t skip breakfast).

multitask — to * Don’t focus on one thing to avoid distractions. a plan — starting * Create with planning the day.

plan helps one see the breadth of a project.

*

Create to-do lists — oh the euphoria of checking something off.

*

Tackle important work first — take advantage of that fresh morning mind.

breaks — whether * Take a quick snack or brisk walk, breaks throughout the day are energizing.

*

Say “no” occasionally — enough said.

an effective * Chose worksite — this can be an office, home, park bench or coffee shop.

For any project, a proper

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a second monitor — * Use take advantage of more

a standing desk * Use — works wonders

room to work with.

for some people.

themselves * Reward — to prevent burnout

in 30-minute * Work intervals — to keep

and provide motivation partake of a favorite candy, movie, music or just schedule free time (and use it). seek perfection * Don’t — give 90% to a project and fix things as needed once it’s launched. fantasizing about * Avoid the future — stick to attainable goals (another chance to plan).

*

focus and concentration. unsubscribe * Unfollow, — so catching up and addressing email, text messages, newsletters, tweets, etc. is more efficient. time limits on * Set meetings — helps keep people on point. in time to * Pencil check email — and keep to a time limit.

Break a big goal into smaller ones — to avoid feeling overwhelmed.

to instrumental * Listen music — lyrics are TOO distracting.

Are you Feeling Overwhelmed?

Caring For a Loved one?

Stressed and anxious about starting a new career or being newly retired?

Difficulty adjusting to a divorce or a new marriage?

Feeling isolated and alone dealing with someone with traumatic brain injury or chronic illness?

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29

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DODGE THESE

Fitness Weight Loss

Pitfalls

Exercise is essential for those losing weight, but it’s important to remember how to pair it with a healthful lifestyle to get the most benefit.

M

ake certain you rock your weight loss AND fitness journeys with these strategies!

DON’T OVERESTIMATE CALORIE BURN Nothing is more motivating when you’re running on the treadmill than imagining how much of that sugary, delicious coffee drink you just downed is being melted away, but stay realistic about how long it’s going to take and whether you have the time to do it. Fitness trackers tend to exaggerate calorie burn, especially for higher-intensity activities.

Remember that a Starbucks Frappuccino, for example, can have more than 500 calories, and it’ll take a 150-pound person approximately 50 minutes running 5 mph on that treadmill to vanquish them before they even start to whittle away at the rest.

ourselves to burn a lot more calories than we consume is not a sustainable path.

It creates burnout and disrupts hormones that control metabolism and other processes and you end up regaining the weight. Aiming to lose 1 to 2 pounds a week is usually the best approach.

DON’T FORGET RESISTANCE TRAINING Cardio gets the glory for its calorie-torching qualities,

DON’T OVERDO IT It’s much easier to get too little exercise than too much given our busy schedules and often-sedentary jobs, but frantically pushing

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which is deserved, but weightlifting or bodyweight exercises build your muscle, which in turn raises your metabolism.

This makes it that much easier to shed pounds efficiently and ensure you lose fat instead of muscle.

Preserving muscle mass not only ensures the lean, toned look you’re aiming for, it helps to maintain health as we inevitably lose muscle mass as we get older.

DON’T FALL INTO A FITNESS RUT Remember how crucial it is to keep challenging yourself. Doing the same workout over and over will bring diminishing returns in the long run both physically and mentally.

Always be looking for ways to switch up your sweat sessions and ratchet up your ferocity to keep the benefits flowing.

IN THE NEXT ISSUE

Beauty & Style

LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

Email

northernazluxuryliving

laurie@roxco.com Visit www.nazluxuryliving.com

PLAY

Making

Healthy & Sustainable

Living Choices

by Dr. Marla E. Jirak, Owner, CoachSmart Consulting, LLC

W

hat actually drives people to make changes to be healthy and live more sustainably?

A 2020 international study was designed with various partners including CVS, Ikea, PepsiCo and Visa to help organizations get a better understanding of the mindsets of people.

The top four very serious global problems were seen as:

* Coronavirus * Spreading human disease

* Climate change of natural * Depletion resources People may know these are serious concerns but tend to not act on changing their lifestyle because they believe it is too difficult to do.

People throughout the world are more likely to change if it is easy for them and their family to engage in changes that benefit them and the environment.

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Affordability is important when encouraging the initiation of healthy and sustainable behaviors.

The study indicated that 50% of the people want companies to partake in sustainable living and make more affordable products and services better for people and the environment. Current prices for those products tend to be more expensive, and with the cost of all goods and services increasing, people may choose the cheaper option.

Motivation is key in changing behavior.

If you don’t see the real advantage or don’t have the energy or ease of completing a change, the change is less likely to occur. This study found that 61% of the people want to change, but only 31% implemented major changes to live healthier.

When it comes to who is serious about changes, younger generations are consistently more eager to make a concerted effort to become healthier, more environmentally friendly, and more helpful to others.

As many as 70% of Gen Z respondents and 66% of millennial respondents stated they wanted to become healthier. The behaviors that people indicated they were most interested in changing in the next year included: care of their * Taking financial health.

* Saving energy at home. * Reducing food waste. care of * Taking mental health. time with * Spending family and friends. healthy and * Eating nutritious food.

With the current financial challenges everyone has been under in the last two years, the need for affordability has intensified.

Having gone through a pandemic has increased family stress levels and if the actions are difficult, people are less likely to undertake a change and become healthier and live a more sustainable life.

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PLAY

elp for et HCommon GThis Exercise Injury:

IT BAND SYNDROME The weather is perfect for getting outside and enjoying those activities you love.

However, too much of a good thing can lead to overuse injuries. Iliotibial band syndrome, or IT band syndrome, is one of these.

I

T band syndrome is a common injury and accounts for 22% of all lower extremity injuries and is the leading cause of lateral knee pain in runners.

IT band syndrome happens when the connective tissue along the pelvic bone and shinbone becomes too tight and rubs against the thighbone, causing pain in the knee and/or hip.

If you have an inflamed IT band, here are two exercises you can do to ease it.

GLUTE BRIDGE WITH RESISTANCE BAND Begin with the glute bridge using a resistance band.

Researchers have found that using a band is more effective than just practicing the glute bridge on its own.

Place the band just above the knees and then lie face up on the floor with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Then lift your hips off the ground while slightly

abducting the legs until your knees, hips and shoulders form a straight line.

Hold that position for a few seconds before easing back down. Work up slowly to three sets of 10 repetitions.

SIDE-LYING HIP ABDUCTION This is a great way to isolate the gluteus medius, which is situated on the outer surface of the pelvis.

To perform this, begin by lying on one side on the floor. The top leg should be in a straight line. Tighten your core muscles and lift the top leg upward, keeping the leg straight.

Hold for a few seconds and return gradually. Work up until you can perform three sets of 10 repetitions.

There are many more exercises to stretch and relieve IT band syndrome, and your IT band will thank you. Make sure to talk with your doctor, trainer or physical therapist to find what’s best for you.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 3 5

Local

EVENTS

JULY 9

NAZ Wranglers vs. Bismarck Bucks Findlay Toyota Center 6 p.m.

JULY 11-15

Summer Sprouts Summer Camp (PreK-K, Ages 4-6) Highlands Center of Natural History 8 a.m. - noon

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

(Lap Swim, Family Swim & Group or Private/ Semiprivate Lessons Available)

YMCA Dance Program YMCA Gymnastics YMCA Youth Flag Football YMCA Youth Summer Sports Camps

ONGOING EVENTS: Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays 7:30 a.m. - noon

YRMC Parking Lot

www.prescottfarmersmarket.org

Garden Classes

Saturday mornings 9:30 a.m.

Watters Garden Center

Prescott Valley Farmers & Artisan Market

Sunday mornings 8 a.m. to 2 p.m.

3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

CROSSFIT June 25th is the GRAND OPENING from 9am-12pm!

Hours will be Monday-Saturday, from 5am-730pm.

Open class times, open gym times, kids classes, and personal training.

1201 Iron Springs Road  Prescott, AZ 86305

RENEW

Take it OUTSIDE

Nature Therapy WITH

In the past few years, more and more people have chosen to use online methods for consulting doctors. Talk therapy also is changing, adding online and even outdoor sessions to the typical in-office appointments.

O

utdoor therapy, also known as nature therapy, not only offers a safe and socially distanced alternative, but the benefits of being in nature make it an even better solution.

Nature therapy is literally taking the session outdoors into nature, either walking or finding a spot and sitting.

This can be a park, forest, hiking trails, botanical garden, etc. that offers green space and privacy.

Of course, outdoor therapy is not new, it’s just been given new life recently.

Spending time outdoors has been linked to less anxiety, fewer depression symptoms, lower stress levels and even helps kids with attention problems think more clearly. The benefits of nature therapy are linked to positive changes in

many areas including ADHD, dementia, stress, moods, PTSD, obesity and medical recovery.

Nature therapy also is called green care, green exercise or green therapy because its powerful benefit lies in spending time in green spaces, but nature therapy also includes aquatics like calming blue oceans, rivers and lakes, all of which have a psychologically restorative effect.

Walking with a therapist outdoors can benefit both patient and professional.

One study found that walking significantly increases creative output up to 60%. This means both therapists and clients may see new solutions in different ways.

It also helps that walking side by side means looking ahead rather than face to

face in a traditional setting, giving the mind a chance to wander. For some people with social anxiety, walking side by side can lessen that anxiety level.

If walking isn’t an option, perhaps gardening, art or photography can be added to outdoor therapy.

The possibilities are endless because there are so many activities that one can do outside.

Finally, on top of the mental-health benefits of nature therapy, just think of the exercise you’ll be getting. And not only exercise but being outdoors means absorbing a bit more vitamin D, which can strengthen the immune system and even aid in weight loss.

Ask if nature therapy is an option for you. You never know, it might be just what the doctor ordered.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 39

RENEW

HEALTHY LIFESTYLE BEGINS WITH

Personal y t i l i b i s n o p s e R

by Carol Lopez, CHt, PSYCH-K Facilitator, Carol Lucia Frequency Healing

F

orging a sustainable lifestyle takes commitment to opening our minds and expanding our knowledge base. It also takes being willing to learn, explore, and experiment.

It comes down to asking ourselves how we want to live our lives — with carelessness or compassion? With harmony or imbalance?

With discord or integrity?

For me when it comes to living a sustainable and healthy lifestyle, I apply the Golden Rule the same way I do in the rest of my life: “Do unto others as you would have them do unto you.”

I love that this rule applies to virtually everything.

Fundamentally, I believe we all want the same things: safe neighborhoods, an unpolluted environment, a safe and plentiful food and water supply, and a cooperative and friendly community. We also want others to make similar choices to ensure we

all have these things.

The solution then is to give what we want to receive.

It begins with personal responsibility — becoming accountable for our beliefs, decisions, and actions, as well as our inactions.

I recently read a post that started with the words, “Eating well is a form of selfrespect.” It made me think

4 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

about how much of what we do to care for ourselves and others is actually a statement about how much we value and respect ourselves and others.

In don Miguel Ruiz’s book The Four Agreements, one of the four agreements is to be “impeccable with your word.” This applies to ourselves as well as to others.

We often say we’re going to do or stop doing something, but don’t follow through — we make excuses, allowances. We say, “I’ll do it next time.”

Caring, loving, compassionate, conscious thought is a prerequisite.

When we take time to look inward and ask ourselves what we can do differently to honor and respect ourselves by keeping our word to ourselves, then our lives can transform.

It takes minimal effort to follow the Golden Rule and consider whether our thoughts, words, and actions are helping or hurting ourselves and others. However, it does require caring enough to apply consideration.

When we respect ourselves, we honor our bodies, our minds, our family and friends, our neighborhoods, our communities. It becomes easy to respect others when we give others the same respect we give ourselves.

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RENEW

d n i M r u o y t a Tre

Like a Muscle — Exercise It We’ve all heard the saying, “Use it or lose it.” It usually refers to physical exercise because if you don’t engage those muscles, they will let you down when you need them. But we can also apply that concept to our brains.

A

s we grow older, training that gray matter becomes even more vital and can mean the difference between a healthy, long life or a life filled with forgetfulness and confusion.

Studies have shown people with problems accessing words or memories see improvement from a variety of brain exercises. The Harvard Special Health Report on Improving Memory recommends these simple exercises:

you have trouble * Ifremembering what people tell you, ask them to speak slowly and repeat what they say back to them.

Consider these other brain training activities: Meditating — Activities like tai chi and meditation may increase your cognitive reserve and

remember * To names, associate a new acquaintance with an image, then use that person’s name in conversation. have all lost a go-to * We item like our glasses or cellphone. To find them easily, put them in the same place each time. other items, say out * For loud where you put them to trigger your memory.

the brain’s capacity to switch between tasks and handle unexpected stressors.

Reading — Shut off the electronics and dive into a good book, forcing your brain to analyze words, sentence

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structure and storyline, as well as stimulating the imagination.

Playing a game — Playing board games, crossword puzzles, cards, chess and other games that require problem solving engage the brain into considering various solutions.

Continuing your education — Commit to life-long learning and take on something new to stimulate the brain, like another language, painting, a musical instrument or dance.

Challenge your brain every chance you get and don’t overlook a good night’s sleep.

Make physical exercise an important part of your life by adding weightbearing exercise and getting your heart rate up to reap the benefits.

Eating too little or too much can also have an impact on brain function, so eat enough to maintain a healthy weight to keep those synapses firing on target.

RENEW

PRP Injections USE YOUR BLOOD TO

Help your Skin

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

P

RP/PRF, or “Liquid Gold” as we like to call it, is the perfect solution to stimulate cell growth within the body.

The patient’s blood is drawn, processed and then used for treatment. The amazing benefits of PRP and PRF can be used to stimulate hair growth, diminish the appearance of scarring, encourage the body’s

production of collagen and much more.

Platelet-Rich Plasma (PRP) injections as a standalone treatment for the face stimulates new collagen, enhancing microcirculation and regrowth of new healthy skin. The highest quality PRP is harvested from your own blood, providing a naturally occurring injectable for cellular support.

The concentrated platelets and included growth factors can be used for facial rejuvenation, hair restoration, or combined with dermal fillers for structural support.

A PRP facial uses

the technique of microneedling to deliver platelet rich plasma to the deeper layers of your skin. Microneedling improves the appearance of skin on its own. When PRP is applied together with microneedling, the results are stunning — your skin will look smoother, your complexion will improve, signs of aging will diminish, acne scars will fade, fine lines will soften and your face will glow with a youthful radiance.

Prior to your treatment, your provider will thoroughly cleanse your skin and apply a topical numbing cream to the treatment area to provide comfort during the treatment. Following the treatment, minor side effects can be expected.

At times swelling and bruising may be present.

The nature of this cosmetic procedure may require a patient to return for numerous visits to achieve the desired results or to determine whether PRP may not be completely effective at treating the particular condition. The average patient needs about three to four treatment sessions separated by four to six weeks, and the final result won’t be readily visible for four to nine months.

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RENEW

Think Eco-Friendly IN PROMOTING HEALTH

by Dr. Anson Hooper, DDS, Hooper Family Dental

G

rowing up on a ranch, I naturally spent the majority of my time outdoors. As I came of age I was able to visit many places throughout the country and enjoy the wonderful outdoors. These experiences helped me realize the need for a more ecofriendly, environmentally conscious mindset.

By taking the time to change the way we think about our effects on the environment and those around us, we can effectively enrich the

future of our planet and the health and well-being of generations to come.

Now, as a health care professional, I have a role to play in reducing our environmental impact by using less energy, producing less waste and decreasing pollution.

Here are a few ways we promote environmental health:

* Paperless charts single-use * Reducing plastic, paper products

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eco-friendly * Choosing dental products of waste * Disposing responsibly One way we can focus on sustaining our health is through preventative care. This can be observed in many facets of medicine. The more we care for ourselves before a situation arises, the more manageable, straightforward and often more cost effective the results.

The same can be said for eco-friendly observance!

As we all do our part to reduce waste, increase awareness and strive to do what’s best for the world around us, we can all play our role in bringing about change, and find ways to use platelet rich plasma (PRP) therapies and improve men’s health. PRP is an option to prolong or even occasionally prevent surgical interventions. It is something to talk to your provider about and see if you are a good fit for treatment.

RENEW

Prescott

is Growing Again!

by John Murphy, Founder, Make 100 Healthy

T

hat’s right! After being without a community garden for several years, a group of community leaders and citizens have teamed up to create the Prescott Food Forest — A Gardening Discovery Center and Community Garden.

This project is located at Heritage Park, adjacent to the Heritage Park Zoo and across Willow Creek Road from Embry-Riddle Aeronautical University.

The focus of this effort is to offer an educational platform with classes and seminars on all aspects of growing food and how to maximize

production and usage.

The idea of a Gardening Discovery Center was that of Prescott resident Cathi Mayo, an experienced homesteader and a volunteer helping to build the property into a lush food forest.

She says, “This place is about teaching and empowering people to be able to grow their own food. To understand the full ecosystem that goes into food cycles. We will demonstrate how to do everything from planting, maintaining and sustaining a garden, to harvesting, cooking

and preserving the fruits and vegetables grown.”

The theme of the Prescott Food Forest is to help people grow together.

With food shortages predicted, there’s never been a more important time to educate and motivate our fellow citizens to grow their own food. A recent study conducted by the Yavapai Board of Supervisors found that the best way to safeguard food security is backyard gardening — modern Victory Gardens to ensure you and your family have nutritious and ample food, regardless of outside circumstances.

The Prescott Food Forest — A Gardening Discovery Center offers:

* Introductory, intermediate and advanced gardening classes. classes * Cooking using the delicious food grown. canning, * Preserving, pickling and meal prep seminars. field trip * School programs. educational * Ongoing and learning events. garden * Community plots for the public, a greenhouse and more.

I am very proud to be part of this project and am grateful for all the love and support extended from Prescott citizens toward this effort.

As our slogan says, “Let’s Get Growing Prescott.”

It’s another example of the extraordinary outdoor amenities Prescott has to offer. To show your support, visit www.prescottfoodforest.com.

4 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

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RENEW

Make More Time for

e s i c r e x E

by Jodi Gilray-Szostak, PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

S

ometimes in our busy lives, we need to take a step back and evaluate where our time should be spent. For our kids, there’s resounding evidence that suggests more movement of the body is the way to be.

Whether you’re looking to help your child make time for exercise or simply more time to play, here are some ideas.

a nice steaming hot pot of extra time when we need it.

Considering that exercise is a must for a healthy body and mind, you may want to consider reevaluating where time is placed during the day. Is there an area where you can make a cut? Can you find time early or later in the day?

Taking a step back to understand your current routine can help reveal an answer.

EVALUATE YOUR SCHEDULE It’s true that we can’t just bake up

4 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

SIGN UP FOR A PROGRAM OR SCHOOL SPORT Looking for evening or morning exercise for kids?

Get them involved with a school sport! Allow them to select a sport they are interested in and watch them soar from there.

Should they have a love for soccer or gymnastics or something else, you’ll definitely want to help them pursue what they will love. Plus, they’ll be able to interact and be social with other kids.

WELCOME THE FUN Fun is a really nifty tool because it can keep your child engaged in an activity for a longer period of time, and it makes learning a skill more attainable. Get creative, take advantage of holiday-themed activities that fit the season.

Play has tremendous benefits, and it keeps you (and your child) wanting more.

Try playing to your child’s interests to see if it makes them want to get off the couch.

As the longest-practicing female physician board certified in Obstetrics and Gynecology in Prescott, Dr. Martin has an intimate knowledge of the healthcare issues important to women in Yavapai County, and is especially sensitive to the needs of her patients.

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49

RENEW

Do your Sore Muscles a Massage Gun?

Need

by Valerie Demetros

Since its introduction in 2008, the massage gun has developed into a go-to device for athletes around the world looking to ease the recovery process and aid muscle therapy.

T

he massage gun can offer a professionallevel massage at a fraction of the price and has gone from a physical therapy device to an at-home staple for non-athletes looking to relieve aches and pains.

Also called a percussive massage gun, it is a handheld device providing rapid, short bursts of pressure to the muscles. This quick, intense vibration helps muscles release knots, reduce soreness and increase circulation. It also improves range of motion in some cases.

Even better, when done correctly, massage guns can help release dopamine and serotonin, chemicals responsible for happiness and relaxation.

Do the research to find just the right spots and the right amount of pressure needed.

Regular use of the gun also has been linked to increased blood circulation, lymphatic drainage and increased focus.

How often you use it is up to you, but some experts suggest that anyone who engages in regular physical activity should use it before

training to prime muscles and afterward to relieve tension and soreness.

Just be sure to steer away from bony areas, and be careful to move around to avoid soreness in one spot.

5 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

Many people use a foam roller for muscle tension, but the massage gun goes much deeper and provides quicker relief. It is also easier to throw a massage gun into your workout bag rather than a large foam roller.

Of course, if you’re on a budget, you may want to stick to the foam roller since massage guns can

run from $65 to $500.

You can grab a foam roller for about $10.

However, the gun can be cost effective by reducing visits to a massage therapist when used regularly.

One study showed that percussive massagers can provide the same benefit as a 15-minute massage in as little as two minutes of use.

RENEW

IV VITAMINS & HYDRATION:

y d a e R

to Feel Amazing?

by Anita Farrelly, RN, BSN, MBA/HCM & Jessica Dickinson, RN, BSN, Owners, Aboost Wellness

I

magine if a storm blew through Yavapai County and multiple trees were blown down. We would blame the wind and rain.

However, consider that the trees weren’t strong from the inside. At their inner core their cells were weak and deteriorating; but we can’t “see” that. Our bodies are like the tree, we can’t see

our cells, but we can pay attention to the signs and symptoms our bodies tell us.

Ask yourself: How is my energy? Do I have any stress in my life? Do I have any aches and pains? Do I have any medical conditions, such as fibromyalgia, gout, MS, arthritis or viral infections?

Am I dehydrated?

Your body needs

essential vitamins and nutrients to function at peak performance.

You might be wondering, why would I volunteer to put a needle in my arm to get vitamins?

Vitamins given intravenously skip the gut and digestion process and enter straight into the bloodstream. When you are not absorbing nutrients from food and supplements, your immune system, energy, performance, productivity and mood may be negatively impacted.

IV vitamin therapy is a progressive and preventative way to enhance cellular vitality, however, its roots started over a century ago. The first IV resuscitation was first performed in 1832, but was not adopted by the medical community until the 1940s.

In 1960, Dr. John Myers had a theory that since the basis of life occurs at the cellular level and because cells require essential micronutrients such as

vitamin C, vitamin B and magnesium to thrive, why not infuse “ultra-safe” doses and monitor the effect?

As a result, it was the beginning of the micronutrient infusion revolution known as IV therapy.

Getting down to the scientific side, health starts in your cells. When vitamins are infused intravenously, the cells are exposed to high plasma levels of vitamins.

This creates an osmotic gradient that pushes the micronutrients into the cells.

Cells have a lifespan, ranging from several days to several months. Intermittent IV vitamins have a beneficial effect on your cellular vitality.

If you are feeling tired, dehydrated, stressed — you could benefit from IV vitamin therapy.

And if you do have an occasional happy overindulgence (otherwise known as a hangover), infusions can help your recovery in a matter of minutes.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 5 1

RENEW

What isPRP for Regenerative Health?

by Rob Seals, DMS-c, PA-C, Salud Spa

P

latelet rich plasma (PRP) is an autologous (cells or tissues from the same person) treatment for regenerating, increasing our own bodies response and improving outcomes.

It is done by drawing blood from a person, spinning down the blood and extracting the platelets to inject in the body.

We know that platelet rich plasma in blood has several properties to increase recovery, regenerate, increase collagen and increase blood flow to injured joints or surgery sites. It has been done with success in many applications now with years of studies.

(Amable et al., 2013) Several disciplines use this treatment, including orthopedics, podiatry, dentistry and even cosmetics. The process requires only a blood draw.

The healing properties of growth factors, lysosomes and platelet cytokines

cause angiogenesis (formulate new blood vessels). (Everts et al., n.d.)

PRP has regenerative properties that can rewind or reset the aging clock.

When we inject the platelet rich plasma into a joint, the joint fluid called synovial fluid increases, it decreases inflammation and increases the regenerative properties of tissue repair in arthritis, injury and disease.

Regenerative medicine is rapidly growing, and we are finding ways of increasing the bodies healing properties. The safety and adverse events are almost zero because it is derived from our own blood.

We can use stem cell therapy from the placenta or cord blood that is not autologous.

The undifferentiated cells perform to create an environment to heal and repair. We continue to study the properties and efficacy in many different uses.

5 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

The use of PRP is widely accepted but not yet covered by insurances. As we progress and learn more ways to help prevent surgery or prompt speed recovery, it will most likely change.

There are no guarantees with platelet rich plasma or stem cell treatments, but worth consideration to prolong surgery or speed healing with injuries.

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53

RENEW

HELP YOUR

m e t s y S s u o v Ner HELP YOU

by Lynell Cavner, Owner & Master Certified Bowen Practitioner, Lynell & Company

C

an you imagine if you didn’t have a body that is able to adapt and sustain itself? Thank goodness, our nervous system was made first and foremost — fearfully and wonderfully made, at that!

The nervous system controls and regulates every bodily activity down to the workings of the tiniest cell. Our autonomic nervous system controls over 80% of bodily functions and is very susceptible to external stressors.

This is where a body and nerve restoration session comes in to play. It focuses on the autonomic nervous system, using very precise,

rolling type movements in and around the body’s nerve plexuses in an orderly fashion so the body can turn on and organize its powerful ability to heal from the inside out.

Because the practitioner is facilitating the body and not forcing it to do anything, the body will turn on its innate ability to remove stuck compensations and put in its corrections. Most bodies will feel this happen during the pauses (or as I call them “cook times”) in between moves, with sensory changes such as tapping, tingles, waves, temperature change, melting or

5 4 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

floating or just becoming amazingly relaxed.

Healing takes place most often when the mind and body are at total rest.

Sustaining your body’s ability to maintain healthy nerve pathways, helps the body keep its corrective healing practices rather than compensating.

Those compensations only last for so long before breakdowns/other aches and pains begin.

On the other hand, the body’s corrections that come from within sustain and maintain, allowing the body to run like a well-oiled machine.

Clients often say that

such “tune-ups” keep them healthy and smooth feeling. They also find it has saved them on medical expenses in the long run because their bodies are running so smoothly. That “smooth” feeling comes through an unimpaired network of interconnected sensory and motor nerve communication lines that have been attended to on a regular basis by its owner.

Taking time for self-care, even just quarterly, is a great way to accentuate your life and run your best race! Remember, if you don’t take time for wellness, you will be forced to make time for illness.

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RENEW

Eco Friendly =

y l d n e i r F h t l a e H

“If you can’t eat it, don’t put it on your skin.”

—Carl Johns

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

I

’m sure I am not the first person to utter this quote, but I’ve been saying it to massage therapy students for decades — let’s think about what we put on our skin.

What goes into that product goes into you, so take a look at those ingredients and see how appetizing they are.

As a massage therapist, I only use good-quality organic olive oil on my clients’ skin. The ingredient is organic olive oil, and it

has been used as a “beauty product” on the skin for millennia. It nourishes inside and out — which are not separate — so put it on your salad, use it in your cooking, put it on your skin. You can’t go wrong!

We live in an age of chemicals and are exposed to thousands of them all around us every day.

Given the track records of major industrial producers of these chemicals, we would be wise to avoid synthetic ingredients in everything

5 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

we consume, including through our skin. We should always choose 100% organic products for our skin.

Even if the ingredients are natural, if they’re grown in the realm of industrial agriculture with the use of powerful chemical pesticides and herbicides, those chemicals will also enter you through your skin.

Read labels, ask practitioners what products they are applying to your skin, and make informed choices for your health at

every opportunity. Often the things that are most simple, and have been around forever, such as organic olive or coconut oils, are the best choices.

The 20th century brought us a petrochemical revolution, and the rise in use of those petrochemicals in our food, personal care products, medicine, clothing, building materials and household goods has correlated directly with a decline in human health and a decline in the health of the Earth.

Alan Watts, author and interpreter of Eastern disciplines, once said, “As an apple tree apples, the Earth peoples.”

We are of the Earth just like every other plant, animal or ecosystem. All the little choices matter; the most important choices now are the ones that support simple, regenerative practices — regenerating you and regenerating your environment.

Yes, what you choose to put on your skin will contribute to making this beautiful planet livable for future generations.

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RENEW

Red Light Therapy PROVING PROMISING

Red light therapy isn’t new, but does it really work?

T

his therapy essentially delivers safe, concentrated wavelengths of light into the skin where it is then absorbed. This stimulates the production of collagen and elastin.

When those red-light wavelengths hit your cells, this can lead to younger-looking skin, enhanced muscle repair and diminished scarring.

Uses for the body include wound healing, muscle repair and pain relief.

But don’t duck out to Home Depot just yet for a red-light bulb to pop in your bedroom lamp.

Not just any red light delivers this boost.

Two wavelengths of red light, 660 nanometers and 850 nanometers, deliver the best response. Light at 660 nanometers is more quickly absorbed by the skin, making it the perfect cosmetic treatment, while 850 nanometer wavelengths penetrate deeper into your body to help with muscle recovery and full-body healing.

Let’s see what you can expect from this treatment if you choose to give it a try.

repair — Red light * Skin therapy has shown anti-inflammatory and antiaging effects and helps to decrease oil production and bacterial levels in the skin. This also makes it an effective treatment for mild acne. sleep — * Better Research shows this therapy can increase melatonin production and lead to a healthier circadian rhythm, meaning a better night’s rest.

5 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

wound healing * Quicker — A 2014 study found red light therapy promoted increased tissue repair and healing with beneficial effects on healing burns, wrinkles and acne scars. repair and * Muscle recovery — A 2014 study found that using the therapy before and after working out led to reduced muscle strength loss, less muscle soreness up to four days after exercising.

relief — Studies * Pain show this therapy can help reduce pain for osteoarthritis knee pain, general knee pain, rheumatoid arthritis and back pain. The FDA has even approved it for treating minor pains and arthritis.

Although red light therapy is not a magical healing treatment, studies are promising about its uses and benefits. If you want to join in, check online for hand-held versions, entire beds with integrated red light therapy and spas offering treatments.

RENEW

g in el od M Sustainable Living Influences

by Melissa Robbins, Volunteer, The Launch Pad Teen Center

W

hether it’s for our own future or our children’s, a primary motivation for going green is thinking about tomorrow.

Being mindful of the irreplaceable nature of today can motivate us to form habits that will make a lasting impact on the planet and those living on it. Children are our future, but it’s up to us to instill good habits now to ensure that future remains bright … and livable.

According to the National Research Council, observing others’ behavior plays a

major role in children’s development. Your kids learn how to interact with the world by watching you.

Partaking in eco-friendly practices or changing habits to live more sustainably not only benefits you, but acts as a teaching moment for those looking to you for guidance on how to structure their own lives.

Getting into nature can be a great place to start.

Whether it’s kayaking, camping, mushroom hunting or just walking around the neighborhood, showing your teen you’re engaged with

THOSE CLOSE TO US

your surroundings can be the push they need to do the same.

When out exploring, be sure to follow the age-old Scout rule: Always leave the site better than you found it. Building a respect for wildlife opens the door to taking good care of it.

One doesn’t need to be away from home to instill eco-friendly habits, though. Modeling greener living can be as simple as unplugging appliances or turning off fans and lights when not in use.

An easy place to live sustainably at home is

the kitchen. Having even one “meatless meals” day a week can have drastic positive effects. According to the Huffington Post, if every American household went vegetarian for just one day, it would prevent around 1.2 million tons of CO2 emissions and 3 million tons of soil erosion.

Starting a small garden to tend with your family can not only cut back on the environmental cost of grocery shopping, but also highlight the hard work and care that go into the everyday products we take for granted.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 5 9

NOURISH

Reduce Processed Food THROUGH SIMPLE STEPS

Grabbing highly processed foods and meals for breakfast, lunch and dinner is so easy you may assume it’s hard not to do it.

H

owever, there are many easy, common-sense ways to cut back your consumption of the sugar, fat, sodium, artificial substances and other harmful ingredients that displace real nutrients in ultra-processed foods and promote heart disease, obesity, diabetes, cancer, depression and many more conditions you’re trying your hardest to avoid.

Minimally processed food like canned or frozen fruit, vegetables and beans, canned tuna or chicken or other products with no added preservatives, oils, sweeteners or other additives to alter texture and flavor offer nearly the same nutrients as whole foods.

Your real concern should be with such items as jarred and bottled sauces and condiments, pastries and other baked goods, white bread, fast food, frozen pizzas and readyto-heat meals, deli meats, bacon and sausage.

No-sweat tactics to knock ultra-processed food out of your diet include: healthy * Keeping snacks nearby. Nuts, fruit, sliced veggies with hummus, roasted edamame or seaweed and limited amounts of dark chocolate are all nutritious alternatives to potato chips, pretzels, cookies, crackers and other easy but fat-laden bites we’re all too often tempted to grab when feeling famished. more water. * Drinking Soft drinks, sports drinks, fruit juices and other beverages are where you can find some of the most deceptively unhealthy products in the market, convenience store or restaurant. Always keep a bottle or pitcher of cool, refreshing water in the fridge to keep your thirst healthily quenched.

to prepare * Learning a few meals really well. If you’re not as comfortable cooking with whole foods in the kitchen as you should be, teach yourself how to make a few simple meals excellently, such as a stir-fry, a soup from scratch or a one-sheet chicken or fish main dish with veggies to build up your confidence. some easy * Starting swaps. Ax the deli meat from your sandwich in favor of lessprocessed fillers like tuna salad or veggies with hummus. Leave bottled salad dressing on the store shelf and splash together your own simple vinaigrette.

Replace some sugary breakfast products with a scrambled egg. some of your * Freezing meals. You can get all the convenience of frozen foods without

the bad stuff by making an extra casserole, lasagna or bowls of soup and storing them in the freezer — in most cases they’ll be good for at least three months. In the summer healthy frozen treats are also a smash. the labels. * Reading This isn’t always easy if your eyes aren’t cooperating, but use the magnifier on your phone and check out how many ingredients, especially ominoussounding ones, are in each product before you put it in your cart. changes * Implementing gradually. It’s great to be gung-ho about eating clean, but overhauling your entire kitchen in an afternoon is exhausting and may not be sustainable.

You may be better off adopting one new strategy a week and building on them.

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

NOURISH

Summer:

KEY TIME FOR

Ensuring Food Safety

by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting

S

ummer is here and with it comes the joy of spending more time outdoors with family and friends.

Since most gatherings involve food, our safety becomes a concern during the summer in regards to outdoor activities.

On an annual basis, roughly one in six Americans is impacted by foodborne illnesses.

The estimate is that close to 128,000 individuals end up in the hospital with about 3,000 of them eventually dying from the complications of a foodborne illness.

Foodborne illnesses are caused by bacteria, viruses, parasites, toxins and mold present in our food and water.

All of us are at risk of developing a foodborne illness, but certain individuals are known to be at a higher risk because of potential complications resulting from exposure that could even turn out to be deadly.

WHO’S AT HIGH RISK?

* Pregnant women * Infants * Children * Elderly * Immune-compromised individuals There are several ways to protect you and your family from foodborne illnesses, and prevention is always the best approach!

1. Clean fresh fruits and vegetables prior to preparation to remove any dirt, especially if they will be eaten raw.

2. Wash hands, utensils and cutting boards that have come in contact with raw meat or poultry before preparing other foods. This reduces the possibility of cross contamination.

3. Cook meat, poultry and eggs thoroughly.

Ground beef should reach an internal temperature of 160°F, and eggs should

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

be cooked until the yolk is firm. Using a meat thermometer to check internal temperatures is the most accurate way to make sure these foods are fully cooked.

4. Keep foods that remain in the timetemperature danger zone (between 41° F and 135° F) for no more than four hours.

5. Keep food on ice to extend its holding time by keeping potato or macaroni salad and raw burgers in the cooler until ready to cook or serve.

6. Leftovers should be tossed after one hour when the temperature is 90° F or above.

7. Refrigerate any leftovers promptly to avoid contamination.

8. Stop a sick person with symptoms like diarrhea, vomiting and sore throat with fever from preparing food, and they should at least avoid handling food until symptoms have resolved for at least 24 hours.

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NOURISH

Essential July Garden To-Do List

by Ken Lain, The Mountain Gardener, Watters Garden Center

J

uly is the ideal month to add a shade or fruit tree, a berry plant, summer flowering shrubs and perennials to the landscape. Plants root quickly in the warm summer soil.

With the arrival of monsoon rains, plants thrive even more. The increased humidity and shade from a cloud floating over the head are a relief to you and your plants.

HEAT-LOVING PERENNIAL This is the best time to add summer- blooming perennials to garden containers and flowerbeds.

Perennials are those flowers that come

back every year bigger and bolder than the last.

PLANT FOOD HELPS This is the month to push new growth from the leafy deciduous plants in the yard, especially those damaged by thrip, aphids and wind. By the end of July, feed everything in the yard.

CONTROL BUGS Spray bug control right away to keep the grasshoppers knocked down. Powdery mildew and flea beetles also become bad this month. Deal with problems in the yard early.

HARVEST, REPLANT VEGETABLE GARDEN Lettuce, spinach, and spring greens have been harvested regularly for several weeks, now they look

6 4 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

tired from the summer heat. It’s time to remove these plants and add them to the compost pile. After loosening the soil, you can plant other heat-loving crops.

PRUNE LATE SPRING BLOOMING SHRUBS Lilac, forsythia, quince, rhododendrons and the other spring-blooming shrubs have been spectacular this spring, and it’s time to prune, setting the stage for next year’s bloom. Start by removing spent blossoms and seed heads on lilacs. Cut back any dead wood and thin shrubs as needed. Do not remove more than one-third of the shrub in any given year.

WEED AND WEED SOME MORE Spurge, purslane, bindweed, thistle,

goathead, horehound — sigh! These weeds rob treasured plants of the water they need during the summer heat. Go out early in the day to enjoy cooler temperatures while doing this essential task.

CHECK IRRIGATION SETTINGS In most seasons, the water budget feature on the irrigation controller is used.

This allows adjustments to all water stations at once. July is a great time to recheck your water budget percentage to ensure your controller is 100% or greater. When cool evenings return in autumn, you can dial back the budget again. Water early in the morning so your plants are hydrated before the heat of the day.

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65

NOURISH

Aloe Vera Juice

Pours

ON THE BENEFITS

You probably already know the benefits of aloe vera gel if you have ever been sunburned.

But many people take it a step further and drink a juice made from the plant.

T

he benefits of this juice include essential vitamins A, C, B1, B2, B3, B6, folic acid and minerals such as magnesium, zinc, iron, calcium, potassium and selenium. Studies show you can get all this, and more, by drinking aloe vera juice as a regular part of your diet.

Studies also have indicated that aloe vera juice can rev up your

metabolic rate and reduce lipid levels, which in turn can help you lose weight.

It may also detoxify your body with high amounts of amino acids and phytonutrients, meaning it can get rid of toxins from your blood and digestive tract. Best of all, animal research has shown that aloe vera juice may affect the metabolism of fat and sugar in the body while preventing the accumulation of belly fat.

If you feel a cold coming

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

on, the antiviral and antibacterial properties in aloe vera juice may help prevent the growth of microorganisms that cause respiratory infections. Also, studies have shown that aloe vera juice can help reduce symptoms of heartburn and acid reflux.

Although many people have used aloe vera juice as a laxative, it is also used as a potential treatment for irritable bowel

syndrome (IBS), due to its anti-inflammatory properties. One trial with people who had IBS who drank aloe vera juice concluded that their symptoms had improved.

The anti-inflammatory properties also have been shown to ease arthritis pain and stiffness.

You can buy aloe vera juice over the counter at most grocery stores or drug stores.

To make your own, just cut off the leaf and wash it well.

Peel off the top green layer to reveal the inner transparent, gooey gel.

Scoop out the gel and add it to a blender. Try adding honey to counter the bitter taste or add it to a smoothie. All you need is three to four tablespoons a day to reap the benefits.

Finally, be sure to check with your doctor to make sure there are no interactions with any of your medications.

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NOURISH

PILATES FOCUSES ON

Pelvic Floor

by Heather Burgoyne, Owner, Soar Pilates

A

s I work — and socialize — with so many women, discussions on the effects pre and post pregnancy have on our bodies, as well as the ongoing changes our bodies go through as we shift through seasons of our lives, comes up regularly.

More specifically, the weakening of the pelvic

floor. When I was going through my Pilates training, I was taught to think of the pelvic floor as a basket (the muscles) that holds the most important fruits in our body, the bladder and bowel, as well as the uterus and vagina in females.

The pelvic floor works with your deep abdominals, back muscles and diaphragm to

6 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

stabilize and support your spine. They help control downward pressure and strain when lifting heavy objects or exercising, and they play an active role in our sexual pleasure.

And perhaps most importantly, they keep us from peeing and pooping our pants!

The pelvic floor is perhaps one of the most

focused on muscles in the Pilates practice. When Pilates is practiced properly, the pelvic floor is almost automatically toned and strengthened. It is engaged simply through our breath as it works with our diaphragm.

Our inhale opens and expands the muscles while our exhale contracts and lifts them. It is important to remember when exercising to exhale from the base of our pelvis and let that contraction go upward to lift and support our movement.

By acknowledging what is seemingly a small but mighty muscle, you are stabilizing the foundation of your body and gaining strength and overall well-being.

When I’m teaching, often I cue to lift from the pelvic floor through the crown of your head. You will now know that what you are lifting are your inner most important fruits, and they are thanking you for taking care of them.

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NOURISH

Get Outdoors TO LESSEN

Carbon Footprint

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

W

e are blessed to be in Prescott!

Our environment lends itself to us leaving a small carbon footprint if we choose. Exercise, fitness, movement — whatever we chose to call it and however difficult it is — can be done with little mechanical assistance.

Hiking is a great way to begin a day; watching the sun rise as we begin to sweat and breathe harder as we ascend Thumb Butte or Granite Mountain.

For some of us the exertion of walking our dogs on Peavine or around the block in our neighborhoods is the extent of our abilities.

All of these work to increase our fitness.

Start where you are, and know where you want to go. Set goals!

Get a good night’s sleep, and take water with you.

The sun is rising earlier and so is the heat.

Although we have warmer days, leaving

windows and doors open allows breezes to flow through; ceiling fans help to circulate the air.

We love to watch the sunrise or set through our windows, but as the sun rises the heat comes through those windows, too. Having the ability to pull curtains or shades is helpful to maintain the cooler conditions of the

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

inside of our homes.

Cooking most of a meal or all of it outside, just adds to keeping the house cool. And who doesn’t love to grill?

As we make these changes in our own schedules to keep in tune with the changing daylight, don’t forget our wildlife is out there and moving around. A

whistle or horn will keep larger animals away.

Take a friend with you!

It was recently told to me that hiking and outdoor exercises should be done in groups of four to ensure if an emergency occurs there is someone to go for help, while others help the person in need.

Make sure you are staying safe as you enjoy Prescott.

The paper content of this publication has been certifiably reforested via PrintReleaf – the world’s first platform to measure paper consumption and automate reforestation across a global network of reforestation projects.

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photo: flickr.com/nicholas_t | CC BY

NOURISH HEALTHY

Recipes QUICK

Turkey Sausage Skillet

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

This hearty meal is easy to make and packed with plenty of protein and nourishing nutrients!

Ph

o: ot B

ai

le

y

Zy

gu

ti s

2 tbs

Coconut oil

8 oz

Purple potatoes

8 oz

Lean ground turkey

1/2 tbs

Fennel seed

2 tsp

Garlic powder

2 tsp

Onion powder

1 tbs

Liquid aminos

1/2 tbs

White vinegar

2 cups

Chopped chard

Black pepper (to taste)

1 2 3 4

In large skillet, toast fennel (roughly 1 to 2 minutes) then remove from heat.

Melt 2 tablespoons coconut oil in pan on medium-high.

Chop and add potatoes.

5

Heat with lid, stirring occasionally, for about 7 minutes, until potatoes soften some, then add

6 7

turkey, toasted fennel, garlic powder, onion powder, salt and black pepper.

Heat on high, stirring occasionally to break up ground meat. Once meat has browned, chop chard into small strips, then add to pan.

Finish with liquid aminos and white vinegar.

Remove from heat, plate and enjoy!

Serves 2 | Prep Time 25 mins

Pink salt (to taste)

Food for Thought Chard is a great green that adds antioxidants and a bunch of great vitamins and minerals, like copper, iron, magnesium and vitamins A, C and K. Cooking chard in a healthy oil (like coconut oil) can help the body better absorb these beneficial micronutrients.

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

NOURISH KETO

Keto Chocolate Chip Cookies Eating healthy and cookies don’t always go together, but they can.

Without sugar, grains, oil and butter, these cookies fit into a keto lifestyle and are full of flavor.

Crispy edges and chewy insides mean a satisfying bite every time.

1 ¼ cups

Almond flour

¾ cup

Monk fruit granulated sugar

1 lg

Egg

1 tsp

Vanilla extract

¼ tsp

Baking soda

¼ tsp

Baking powder

½ tsp

Salt

½ cup

Butter, unsalted and softened

½ cup

Keto chocolate chips

½ cup

Chopped walnuts or pecans (optional)

1 2 3 4 5

Preheat oven to 350°F. Line a large cookie sheet with parchment paper.

In a small bowl, mix almond flour, baking soda, baking powder and salt.

In another bowl, beat butter, egg, sweetener and vanilla.

Add almond flour mixture to bowl and mix just until blended.

Fold in chips and nuts, if using. Refrigerate

for 30 minutes.

Roll dough into a ball and place on a lined tray evenly spaced. Press each one down slightly.

Bake for 7 to 10 minutes, or until the edges just start to brown.

Cool on the tray completely before removing to allow cookies to firm up. Net carbs 1-2 depending on size of cookie.

6 7 8

Yield 24 cookies | Prep Time 55 mins

Tips: • Refrigerating the dough is essential to the texture, so don’t skip this step.

• Adding a pinch of sea salt on top when you remove cookies from the oven adds flavor.

• Storing in a sealed container is good for up to two weeks or longer in the fridge. Freeze up to six months.

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

NOURISH 12

Rice paper wrappers, 8-in round

36

Shrimp, small, cooked with shells and tail removed

4 oz

Vermicelli rice noodles

1

English cucumber

1 cup

Napa cabbage

¼ cup

Cilantro, chopped

3 tbs

Mint, chopped

2 tbs

Basil, chopped

¼ cup

Soy sauce

2 tbs

Rice wine vinegar

1 tbs

Peanut butter

1 tbs

Honey

½ tsp

Sesame oil

½ tsp

Garlic chili paste

PESCATARIAN

Summer Shrimp Rolls Whether you call them summer rolls or spring rolls, these tasty shrimp rolls are made filled with crunchy cucumber, rice noodles and lots of fresh herbs for a cool and refreshing treat.

Switch up and add shredded carrots, tofu or any crunchy veggies you like.

1 2 3 4 5 6

Cook rice noodles according to package directions, drain and rinse under cold water to cool.

Cut cucumbers into matchsticks and set aside in a bowl.

Shred cabbage and set aside in a bowl.

Prepare dipping sauce by mixing together the last six ingredients.

Place the following ingredients in an assembly line – rice paper, shrimp, noodles and veggies.

Fill a large shallow dish with one inch of hot water (not boiling).

Place each rice paper in the water for about 5 to 10 seconds until soft. Place it on a clean surface.

Layer three shrimp, about ¼ cup of noodles, some napa cabbage, a bit of cucumber and a pinch of herbs on the rice paper.

Roll the rice paper like a burrito. Fold the bottom up over the ingredients, fold the sides in and then roll up tight. Repeat for each.

Serve with dipping sauce. You can choose to omit some of the herbs and use just mint or cilantro, your choice. Enjoy.

7 8

Serves 4-6 | Prep Time 40 mins

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

NOURISH

VEGAN

Baked Mushroom Pasta Using silken tofu and coconut milk give this vegan pasta bake a creamy, smooth texture and fantastic flavor, as well as a bit of protein.

Just add a bit of broth if you reheat, it tends to thicken as it sits. Enjoy.

8 oz

Silken tofu (including liquid)

1 sm

Lemon, juiced

½ tsp

Sea salt

1¼ cups

Vegetable broth

¾ cup

Coconut milk

¼ tsp

Pepper

4 lg

Garlic cloves, minced

1 tbs

White wine vinegar

8 oz

Ziti pasta

1 lb

Mushrooms, sliced

½ tbs

Olive oil

1/4 tbs

Garlic powder, salt and pepper, each

1 tbs

Fresh basil and parsley, chopped finely (optional)

1 2 3 4

Preheat oven to 425°.

Make vegan sour cream by adding tofu, lemon juice and sea salt to a blender and blend until smooth.

In a 9x13 oven dish, whisk together tofu mixture, broth, vinegar, coconut milk, garlic and pepper.

Add uncooked pasta and completely

mix pasta in sauce.

Toss sliced mushrooms with olive oil, garlic powder, salt and pepper. Then layer mushrooms over pasta.

Cover tightly with foil and bake 45-55 minutes.

Remove from oven, stir mushrooms and pasta together, then garnish with chopped herbs if you like, and serve immediately.

5 6 7

Serves 4-6 | Prep Time 80 mins

Tips: • Ziti, shells or elbows work better than spaghetti, which tends to clump together.

• For added veggies and color, add a cup of chopped kale or spinach in the last 10 minutes in the oven.

• You can omit soy by buying a non soybased vegan sour cream.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 75

NOURISH

VEGETARIAN

Street Corn Pasta Salad Summer is the best time to take advantage of this fresh pasta dish bursting with corn and flavor. Reminiscent of street corn or elote, this dish makes for a great potluck addition or a picnic side.

2 cups

Pasta, cooked (fusilli or ziti work best)

7 lg

Ears of corn (or three cans of corn, drained)

½ cup

Sour cream

¾ cup

Mexican crema

2 med

Limes, zested and juiced

2 cloves

Fresh garlic, minced

½ tsp

Chili powder

¼ tsp

Cumin

¼ tsp

Ground black pepper

¼ cup

Fresh cilantro, chopped

4

Green onions, chopped (reserve 2 tbs aside)

½ cup

Red onion, diced

1 med

Bell pepper, red, orange or yellow, diced

¾ cup

Cotija cheese, chunks or crumbled (save a little to sprinkle on top)

1 lg

Avocado, diced

1 med

Jalapeño, seeded and diced (optional)

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

1 2

Cook pasta al dente, drain and set aside to cool in a large bowl.

Meanwhile, remove corn from cobs and add to hot skillet over medium heat. Cook 3 to 5 minutes until corn is charred. (You can also grill on the cob and remove afterward).

In a small bowl, whisk sour cream, crema, lime juice and zest, garlic, chili powder, cumin and pepper.

3

4

In the pasta bowl, mix in corn, cilantro, green onion, red onion, bell pepper, cheese, avocado and jalapeño.

Pour crema dressing over pasta mixture and toss well. Taste and season with salt and pepper if needed (the cheese is salty, so taste before adding salt).

Refrigerate for 30 minutes and garnish with reserved cheese and green onion on top.

5

6

Serves 8-10 | Prep Time 40 mins

NOURISH FAMILY FRIENDLY

Skillet Taco Pizza If your family loves pizza but also loves Taco Tuesday, surprise them with this perfect masterpiece.

It’s is a quick weeknight meal to please everyone. Be creative with such toppings as jalapeños, shredded cabbage, cilantro or sour cream.

1 lb

Pizza dough, refrigerated or homemade

½ can

Refried beans

2 tbs

All-purpose flour (for dusting)

3 tbs

Olive oil

2 cloves

Garlic, minced

1 15-oz can

Fire-roasted tomatoes, crushed

8 oz

Ground beef

1 tbs

Chili powder

1 tsp

Cumin, powdered

½ tsp

Garlic powder

½ sm

Red or white onion, thinly sliced

2 cups

Mexican cheese, shredded

¼ cup

Black olives, sliced

½ cup

Iceberg lettuce, shredded

1 sm

Avocado, sliced

½ cup

Pico de gallo or taco sauce

1

Heat oven to 475°. Spray an 8- to 10-inch cast iron skillet with cooking oil and place in the oven while it heats up.

Roll the pizza dough about ½ inch thick and slightly larger circle than the skillet. Place dough into the hot skillet carefully with the edges hanging over, then push the sides in to form a crust. Make a few slits on the bottom and cook for 7 to 10 minutes until browned.

Heat 2 tablespoons olive oil in a medium saucepan over medium heat.

Add garlic and cook about 2 minutes. Add crushed tomatoes with a pinch of salt and pepper and bring to a boil, then reduce heat and simmer about 10 minutes.

While the tomatoes simmer, heat a medium

2 3

4

skillet over medium heat.

Add the ground beef and season with salt and pepper.

Cook while breaking up the meat until cooked, 4 to 5 minutes. Add chili powder, cumin and garlic powder and stir. Drain beef and place into a small bowl.

In a small bowl, combine refried beans and 3 tablespoons of tomato mixture. Add two tablespoons of shredded cheese and stir until combined.

In skillet, layer beans, ground beef, onion, cheese and black olives.

Bake 10 to 13 minutes until cheese is bubbly and crust is browned. Let cool slightly before serving.

Top with shredded lettuce, pico de gallo or salsa and avocado.

5

6 7

Serves 4-6 | Prep Time 45 mins

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

health & wellness

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

Aesthetics & Wellness

Salud Spa 130 W. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 928.272.7853 Studio Rox - Advanced Aesthetics & Plasma www.studio-rox.com | 928.351.1555 Tri City Aesthetics and Wellness 212 S Montezuma St. No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

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

Audiologist Webb Hearing Center 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Cardiology Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiacare.info | 928.759.7009 Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601 Prescott Heart 1958 Commerce Center Cir. Prescott, AZ 86301 928.756.2824 The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355 Thumb Butte Medical Center 3124 Willow Creek Rd. Prescott, AZ 86301 www.thumbbuttemedicalcenter.com

928.445.7085

Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

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

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, Ste. A Prescott, AZ 86301 928.778.0147 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.277.1899 Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638 Bennett Clinic 7749 E Florentine Rd. Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200 Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781 Cornerstone Family Chiropractic 2225 E State Route 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. State Route 69 Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607 Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106 New Life Chiropractic 172 E. Merritt St., Ste. B Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818 Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202

Prescott Family Chiropractic 728 N. Montezuma St., Ste. A Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600 Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996 Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522 Salberg Chiropractic 202 N Granite St. No. 210 928.445.2004

|

Prescott, AZ 86301

Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448 Warman Chiropractic 8113 Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059 Weary Chiropractic 730 N. Montezuma St. B Prescott, AZ 86301 www.drweary.com | 928.778.2228 White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303

www.family-chiropractic-healthcare.business.site

928.776.4663

Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190 Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry 89A Dental Care PLLC 6455 N Viewpoint Dr., Ste. 600 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 East. State Route 69 Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759 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.ourprescottdentist.com | 928.445.5877

Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340 Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503

Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320

Prescott Valley Dental Group 3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181

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

Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

PV Dentistry 8154 E Florentine Rd No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083

Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818 Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com | 928.778.2421 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple Street | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 Joseph A. Savoini DMD PC 1231 Willow Creek Rd. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980 Prescott Dental Center 222 S. Summit #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

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 Sunwest Dental 8256 E AZ State Route 69 Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550 Prescott Periodontics 3124 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Dermatology

Arizona Dermatology Group 2820 N Glassford Hill Rd. No. 103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553 Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Dietician & Diabetes Care DSMT Associates 2245 Skyline Dr. | Prescott, AZ 86303 www.dsmtassociates.com | 928.255.4599

Dietitian Nutritionist 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 www.posc-az.com | 928.778.9770

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

General Surgery Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Dr. Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Gynecology Melinda M. Martin, M.D. 907 Ainsworth Dr. | Prescott, AZ 86305 www.drmelindamartin.com | 928.777.0070 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.prescottwomensclinic.com 928.778.4300 Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

Health & Wellness Services Carol Lucia Frequency Healing 141 S. McCormick St, Ste. 103 Prescott Valley, AZ 86303 www.carollucia.com | 928.327.1256

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 Hospital Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

Integrative Medicine & Acupuncture Harmony Integrative Medicine 518 E. Gurley St., Ste. 101 Prescott, AZ 86301 www.harmonyintegrativemedicine.com 928.776.4895

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 79

Internal Medicine Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 More MD 2286 Crosswind Dr. C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

Interventional and Vascular Radiologist Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

IV Therapy A Better You IV Bar 13207 AZ-169, Ste. B Dewey, AZ 86327 www.abetteryouivbar.com 928.421.4292 Aboost Wellness and Salon 543 W. Gurley S. Prescott, AZ 86301 www.aboostwellness.com 928.910.4111 Thumb Butte Medical Center 87 S. State Route 89 Chino Valley, AZ 86323 www.thumbbuttemedicalcenter.com 928.208.4309 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Massage Therapy

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899

Medical Nutrition Counseling

EON Consulting 1300 N Stoneridge Dr., Ste. 209 Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542

Medical Spa

Skin Perfection Anti-Aging Medical Spa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003 Turney Healthcare 1000 Ainsworth Dr., Ste. B100 Prescott, AZ 86305 www.turneyhealthcare.com | 928.541.7995

Naturopathy

Dr. Barbara Brooks Family Practice 703 W Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264 Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363 Partners in Health Care Naturally 343 S. Montezuma | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900 Prescott Naturopathic Medical Group 810 W. Gurley | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

8 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

Neurology Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Neurophysiologist

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

Neurosurgery

Dr. Whitney James 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.drwhitneyjames.com | 928.212.1479 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.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 Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry Antone Optical - Yavapai Eye Care 7840 E State Rte 69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393 Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenteraz.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 Southwestern Eye Center 3192 Willow Creek Rd. | Prescott, AZ 86301 www.sweye.com | 602.598.7093 Williams Eyecare Group, LLC 3250 Gateway Blvd. #152 | Prescott, AZ 86303 www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

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

Orthopedic Specialist Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 x112

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 www.posc-az.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 www.posc-az.com | 928.778.9770 Thumb Butte Medical Center 6496 E. Highway 69 Prescott Valley, AZ 86314 www.thumbbuttemedicalcenter.com 928.445.7085 The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/ locations/az/prescott/prescott 623.516.8252 Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599 Yavapai Pediatrics 3001 N Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470 Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Physical Therapy Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118 Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005 Madsen Physical Therapy 2700 N Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 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. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

Prescott Nursing and Rehabilitation 864 Dougherty St. | Prescott, AZ 86305 www.prescottrehab.com | 928.778.9667 The BioMechanics 1983 Commerce Center Cir. Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

Optima Medical 3251 N Windsong Dr. Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711 Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

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

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

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

Podiatry Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428 Northern Sun Podiatry 2485 N Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540 Premier Foot & Ankle 3149 N. Windsong | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Primary Care Dr. Shirley Rheinfelder 3149 N. Windsong Dr. Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083 Ellen F. Bunch 1530 W Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Lifetime Medical Care 3101 Clearwater Dr., Ste. B Prescott, AZ 86305 www.lifetimemedicalcare.com 928.237.9014 Morris Health MD 3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573 Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-89 Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875 The Doctor’s Office 2078 Willow Creek Rd. 928.776.6400

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Prescott, AZ 86301

The Mobile Health Doc 140 N. Granite St. Prescott, AZ 86301 www.themobilehealthdoc.com 928.298.3349 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Vital Care Center Prescott 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804 Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456 Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906 Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.778.1806 Pathways Counseling, LLC 1000 Ainsworth Dr., C320 Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747 Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211 Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com | 928.583.7799 Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Start Moving On 914 E. Gurley St., Ste 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Radiology Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley, Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447 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 www.mvrrh.ernesthealth.com | 928.759.8800 Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595 Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628 Silver Sands Recovery 3636 Crossings Drive | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 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 855.746.3633

Surgical Center Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Urology Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Prescott Urology 811 Ainsworth Dr., Ste. 101 928.711.5282

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Prescott, AZ 86301

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7 8 1

Q&A Chrissie Seals WHNP, SALUD SPA

HOW DO YOU DEFINE SELF-CARE AND WHAT IS YOUR GO-TO WAY OF PRACTICING IT? For me, self-care is taking care of myself, mentally and physically, so that I am better able to meet the needs of others, my family, patients and employees.

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy lifestyle incorporates healthy elements of eating healthy, nutritious fresh foods, regular exercise that you enjoy, and taking care of your necessary mental health, which is different for every individual.

Mental health for some may be counseling, speaking your mind and setting boundaries. For others, it may include different elements.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I came to specialize in women’s health after having a baby at a young age and being drawn to care for women at all stages of their lives. My great grandmother was a lay midwife, and I believe her career choice, as well as the strong women who raised me, also influenced my choice.

8 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 7

After practicing as a women’s health nurse practitioner for 10 years, in 2006 I began to add medical esthetics to my abilities, which combines care for women and artistry through Botox, facial volume correction and skin resurfacing.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER AND WHY? I believe the best exercise is the one that you can make happen. I love barre, Pilates and yoga classes. Most often, the

Peloton is the exercise I can make happen; roll out of bed, dress, climb on the Peloton in the room next door and go.

WHAT IS YOUR FAVORITE HEALTHY MEAL? My favorite healthy meal is two eggs on whole wheat toast for breakfast.

The combination of healthy fat, protein and fiber helps me make better choices through the day. Studies show that women who eat eggs or healthy protein for breakfast are better able to make healthy choices throughout the day.

Convenient • Friendly • Helpful Caring • Affordable Serving the tri-city area since 1986. POSC allows patients to have elective surgery, spend minimal time recovering at the facility and then continue to recover in the comfort of their own homes – all in the same day.

ANESTHESIOLOGIST Arizona Anesthesia Solutions

OUR SERVICES: General Surgery • Gynecology • Orthopedics Ear, Nose & Throat • Pain Management • Neuro Gastointestinal • Urology

778-9770 • POSC-AZ.com 815 Ainsworth Drive • Prescott, AZ 86301

(480) 420-4027

EAR, NOSE AND THROAT Dr. Derek Hewitt Dr. Mark Strasser

778-9190 778-9190

GENERAL SURGEONS Dr. Thomas Hirasa Dr. Donald Huang

771-1011 771-1011

GYNECOLOGISTS Dr. Katie Campuzano Dr. Luis Fernandez Dr. Josephine Kim Dr. Melinda Martin Dr. Richard Ohanesian Dr. Jeffrey Osburn Dr. Jeanette Pilotte Dr. Cydney Siggins

778-4300 776-8428 583-1000 777-0070 778-4300 778-4300 583-7887 776-8428

PAIN MANAGEMENT SPECIALISTS Dr. Bradley Benson 445-4818 Dr. Craig Leicht 445-2700 PLASTIC SURGERY Dr. Burt Faibosoff NEUROSURGERY Dr. John Spitalieri

777-5817 (928) 447-7463

ORTHOPAEDIC SPECIALISTS Dr. Richard Bassett Dr. Francisco Jaume Dr. Bertrand Kaper Dr. Greg Keller Dr. Paul C. Pflueger Dr. Judah Pifer Dr. W. Lee Richardson Dr. Bradley Williams

777-9950 708-4545 778-9250 708-4545 777-9950 778-9250 777-9950 778-9250

PODIATRY Dr. Brad Hayman Dr. Evan Simonson

776-9428 777-9950

UROLOGISTS Dr. Paul Nguyen Dr. Jeffrey Sanwick Dr. Michael Stanik

771-5282 771-5282 771-5282

MULTI-SPECIALTY MEDICAL CENTER & CLINIC

We’re here to help you, take care of you.

Our mission is to provide excellent and accessible medical care. We treat our patients with the utmost respect, dignity and honesty in a healing environment.

We have gathered an excellent team of exceptionally qualified Medical Doctors of various specialities and we are all honored to be a part of your health care.

We treat you like our family.

PRESCOTT 3124 Willow Creek Rd

928-445-7085 PRESCOTT VALLEY 6946 E. Hwy 69

928-775-9007 CHINO VALLEY 87 S. State Route 89,

928-208-4309

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