Prescott Healthy Living - VOL. 4, NO. 11

VOL. 4, NO. 11 prescotthealthyliving.com

Fall Living | PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |

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VOL. 4, NO. 11

Take Advantage of Fall's Sunny, Cooler Days to Get some Vitamin D Fall: A Smart Time to Create Eating & Exercise Habits

Fall Living

14 16

| PLAY | Understanding Hypertrophy Training Fall Living Provides Joy & Yardwork Exercise Explore Downtown Prescott’s Creeks on the Greenways Trails Gratitude Leads to Sharing, Good Times, Sense of Peace Warm Up your Winter Routine with Indoor Exercise Keep Kids Movin’ during Thanksgiving Holiday Build your Strength & Endurance on the Y’s New Fitness Equipment The Pawsitive Advantages of Adopting a Senior Pet Local Events

CONTENTS

22 24 26 28 30 32 34 36 37

Here’s How to Stay Active in Autumn Having a Ball in the Fall

18 20

| RENEW | Your Hobbies are Important Declutter to Set Yourself Free Try Stretching before Bed to Improve Sleep & Reduce Aches Motus Laser vs. Traditional Hair Removal Methods Tips to Finding Balance in Movement Mouth Taping May Help you Sleep Better Look to Whole Foods for Better Health Soaking your Feet Does a Body Good Tips for Maintaining Fall Mental Health

38 40 42 44 46 48 50 52 54

| NOURISH | Will Fasting Help you Live Longer?

2 Things Rookie Gardeners Do to Houseplants Protein is Essential for Good Health Use Greens Powders to Supplement, Not Replace, Vegetables Nourish your Life: A Blueprint for Healthy Eating Habits Gratitude Connects Us in Marvelous Ways

56 58 60 62 65 68

Recipes 72-77

health & wellness DIRECTORY

78-81 Q&A 82

Adam Rogers, MS, LISAC, Owner, Shamrock Recovery Services

4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

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All Fitness Levels Welcome · 928.277.4427 · 1781 AZ-69 #53 in Frontier Village · PrescottFBBC.com

Feast on Fall’s Healthful Bounty

A

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!

utumn brings cooler temperatures, hearty soups, soft sweaters and busy times as work and school obligations hit their peak and preparation for the holidays becomes more urgent.

It can become difficult to find time for fitness and other forms of self-care, but fitting these into glorious fall weather and activities can make it much easier.

Raking leaves is the classic example, necessary for most yards and a great warm up for shoveling snow a month or two down the road. Gardening goes right along with it as we pick up the last of our crops for the season and put the garden to bed for the winter.

Simply hiking in forests or along creeks to see the turning and falling leaves is an unforgettable experience not to be missed; so make time for it.

You can get the whole family moving with a touch football game in between the ones on TV, and light a fall-scented candle for aromatherapy in the living room.

Fall moments can be big or small; the season and the people make them special.

Be well,

Laurie

Associate Publisher

6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Vice President of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Jennifer Hunter, Digital Media Representative EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, Vice President Jenna Leatherman, Accounts Receivable 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

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS Bea Lueck Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2023. 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.

MAI NTA IN YOU R HEA LTH & BEAUTY AT WIL SON AES THE TICS At Wilson Aesthetics we want you to feel at home so we have cultured a space that we hope you walk into and all your worries disappear. We believe in treating the skin and the person as a whole. This isn’t about simply looking youthful or feeling great, it’s about transforming your lifestyle from the inside out. Your provider will create a customized anti-aging and skin health plan just for you. Our Medical cosmetic treatments are performed by our highly trained and experienced medical providers, nurses, and aestheticians.

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in the next issue EYE ON THE HOLIDAYS

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1 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

IN THE NEXT ISSUE

Revitalized Living LIFEST YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

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

l a c o L

HEALTH

Heather Burgoyne Owner, Soar Pilates

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.

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.

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company 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.

Jamaal McCoy

Owner of Fit Body Boot Camp, Vibes Juice Bar, Barbudos Mexican Grill & Cantina and Nana’s Cafe, as well as general manager of Findlay Toyota Jamaal McCoy is a workout enthusiast, community leader and owner of many businesses as well as an inspirational speaker who works with youth. He has lived in the Prescott area since 2017 with his wife Rhona and daughter Naya.

12 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

Cathy Clements

Jodi Gilray-Szostak

Joy Goff

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.

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.

Joy Goff oversees mentoring programs at the Launch Pad, providing opportunities for teens to find support and for safe, positive mentors to play a role in their lives.

Her strength is building connections and helping teens and adults build meaningful relationships.

John Murphy

Elisa Oliver-Nielsen

Dr. Dana Rockey

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

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

He offers comprehensive treatments and collaborates with area physicians to treat patients.

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

Founder, Make 100 Healthy

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

MA, Registered Dietician Nutritionist

Mentorship Director, The Launch Pad Teen Center

DMD, Owner, Prescott Sleep Solutions

ENTHUSIASTS Blayne Soriano

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

Jion Sommer

Nutritionist, Reiki Master & Meditation Teacher, Owner, Living Proof Naturally Jion Sommer found wellness from lupus and MS through a whole food plant-based (WFPB) diet. On her journey she found her heart’s work teaching others the path to healing with a WFPB diet, meditation and Reiki restoring balance and harmony.

Loree Walden

Marketing Manager, Yavapai Humane Society 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

Bailey Zygutis

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.

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

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

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.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 13

FEATURE

Take

Advantage of Fall's Sunny & Cooler Days TO GET SOME

VITAMIN D

by Valerie Demetros

U

nlike vitamins we get through the foods we eat, vitamin D is essentially produced through sun exposure. But simply being outdoors doesn’t mean you’re getting sufficient amounts.

Especially as the weather turns cooler, you tend to spend more time indoors. Many people are deficient regardless of their sun exposure. One study found that 41.6% of adults in the United States have insufficient vitamin D levels.

Technically, rather than being a true vitamin, vitamin D is actually a prohormone. And unlike vitamins that need to be consumed, your body can produce vitamin D when skin is exposed to sunlight.

Due to its subtle symptoms, people often don’t realize they are vitamin D deficient.

Some symptoms include

fatigue, trouble sleeping, depression, hair loss and loss of appetite.

A 2018 review of existing medical research suggested that vitamin D even had a protective effect against the influenza virus. Vitamin D supports your immune system, lung function and cardiovascular health.

New research uncovered a link between vitamin D and muscle function, including recovery from daily activities and exercise. That’s why low levels of vitamin D can cause fatigue.

A 2012 study also showed that vitamin D helped lower blood pressure in patients with hypertension.

Another study found that premenopausal women with a vitamin D deficiency had increased risk for high blood pressure — even 15 years later.

For improved weightloss success, consider

supplementing with vitamin D. A study at the University of Minnesota found that higher levels of the vitamin during a low-calorie diet improved weight-loss.

Vitamin D also helps your body absorb calcium, which supports strong yet flexible bones, preventing brittleness and bone damage. Even with healthy amounts of calcium, your body can’t use it without adequate vitamin D levels.

Numerous studies have linked vitamin D deficiency with higher levels of inflammatory biomarkers. This leads to increased risk of chronic inflammation.

The National Institutes of Health suggests a daily amount of at least 600 IU for those over the age of 1. However, if you’re over 70 aim for 800 IU. Also, try to get up to 30 minutes of sunlight a

few times each week. Of course, this is difficult when days are shorter and temperatures are cooler.

Now that you know how much you need, you just need to know where to find it.

Fortified milk has added vitamins (A and D3) to support vitamin D intake, as well as some alternatives like soy milk, almond milk and oat milk.

Fatty fish such as salmon, tuna and mackerel are prime sources of vitamin D and also contain omega-3s and protein.

Eggs contain vitamin D, but remember to include the entire egg since the vitamin D is in the yolk.

Certain mushrooms (like oyster, chantarelles and morels) can be loaded with vitamin D. Additional sources include beef liver, cheese and some fortified cereals, orange juice and yogurt.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 1 5

FEATURE

FALL:

A Smart Time TO CREATE

Eating & Exercise Habits

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

S

omething I’ve always practiced — and tried to emulate to those around me — is creating a lifestyle of healthy choices.

When fall comes around, it’s nice to have (or start!) a good balanced routine of healthy food choices and an exercise regime. That way when the holidays roll around, and through the first of the year when temptation is high, you are not beating yourself up over holiday weight gain.

So I recommend starting now exercising three to four times a week, creating a habit with getting enough

throughout the colder months, and sticking to an 80/20 healthy food choice meal plan. This entails eating nutritious food and drinking plenty of water 80% of the time and keeping treats to 20%.

Pay attention to how many treats appear over the next few months and have discipline in limiting them from your day-to-day life.

Try and make sure your water intake is at least

1 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

half of your body weight in ounces, and don’t forget walking each day; one to two miles has so

many overall benefits.

There are many ways to approach the fall season, so keep on your toes and stay mindful about your health.

FEATURE

Here’s How TO STAY ACTIVE IN

1.

AUTUMN

Hiking. Prescott is the perfect place to get out and hike of one if its many beautiful trails.

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Fall festivals. Walk Walking the dog. The Learning a new around and take weather is perfect and outdoor sport. Get The air is gettingyou crisp, the sweaters are coming out. It’s the perfect in the music, art and both could use the outside and spend time of exercise. year to get outside, fun and stay while active. beautiful weather.

Make it a goalhave some time with friends to find someplace new trying pickleball, soccer to walk every few and even tennis.

Walking. Just get Bike riding. releases Pull out feel-good Physical activity hormones thatdays. give you more energy, as well as out there and walk in the bikes, fill up the improve your mood, and this time of year offers heaps of outdoor opportunities. the beautiful crisp air. tires and head out for a Using TV time. Fall Outdoor yoga. cardiovascular workout. shows are back, Take an outdoor but that doesn’t mean yoga class or just grab Pumpkin picking. you have to watch them your mat and find a Head to the farm Running a 5K. Fall is while sitting. Work out spot on the grass. Yoga to pick your own perfect for running. as you watch, setting outside in nature is a pumpkin — fun for Sign up for a themed situp and pushup goals beautiful experience. the whole family.

5K, and encourage your for commercial breaks. family and friends to join.

Corn mazes. Some Golfing. Always a corn mazes take an great workout, and Raking the leaves. hour or more. Enjoy time skip the cart if you can.

Instead of a chore, with family or friends and raking can be a get in a good workout. workout during a beautiful autumn day.

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1 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

13.

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What makes a home happy? Being healthy. A Woodside home is designed to put your family’s physical, emotional, and financial health first. Add up all that we do and you’ll see that a healthy home makes a happy home. Let’s get you home... to happy.

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FEATURE

Having a Ball in the Fall

by John Murphy, Founder, Make 100 Healthy

O

ne of the best things about living in the Prescott area is the change of seasons we experience each year.

Fall is the time when outdoor activities can be done in comfortable and cooler weather.

It’s such a thrill to be outside and enjoying activities including hiking, biking and running. It's fun exploring shops and walking the numerous arts and craft shows in our area. Sipping apple cider and eating freshly baked pie. Yum. Fall is the season that leads into the holidays and end-of-year festivities.

There’s more of a sense of urgency to push yourself to get up and get out of the house. I love crisp mornings that make me feel invigorated and ready to have a full day of activity and movement.

Fall is also a time to enjoy the baseball playoffs, football and other spectator sports. The weather is ideal this time

of year for many activities to watch or participate in.

I am happy to be able to play golf in the middle of the day without worrying about heat exhaustion.

Fall is truly a great time to increase your exercise and fitness routines. The pleasant weather helps

2 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

you to be motivated to do more than you did during the summer because of the intense heat.

Whatever you like to do, it’s easier to do in the fall.

Just like any other time of year, you should balance your activities between fitness,

friendship, family and fun.

Make a plan and write down your to-do list. This will help you prioritize the most important things you like and need to do.

By identifying and planning your favorite things to do, you will have a full and fun fall. Enjoy!

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PLAY

UNDERSTANDING

Hypertrophy Training When it comes to targeting your muscles while weight training there are two main types: strength training and hypertrophy training.

And while there are benefits to both, the goals of each method are different.

S

trength training has the main intent of improving strength and the goal is simple — to efficiently move more weight. The objective is more focused on improving movement patterns under tension rather than the growth of a particular muscle or muscle group.

For instance if you’re working to lift a heavier bench press or deadlift, your goal is to lift more weight, not to necessarily see maximum muscle growth.

Hypertrophy training is training done with the intent to increase muscle size or muscle mass. Simply put, hypertrophy is muscle growth prompted by muscles overcoming external force (usually weights).

This means whether you’re using dumbbells, medicine balls or machines you are exercising a muscle under tension and that brings on growth.

As a beginner, you will gain muscle with a strength program, even with bodyweight exercises. This is because

your body is adapting to working under tension with resistance training.

But as you become more advanced, your gains will require hypertrophy training.

If we look at it the other way, while you may see increased strength while lifting weights, the end result isn’t strength.

Think of bodybuilders — they train for the aesthetic purposes, not heavier reps.

And although these types of training may look alike in the gym, volume is what separates them ultimately.

In strength training, you’ll do fewer reps and sets per week but with a heavier load.

For example, you may do two to six sets of six reps or fewer.

On the other hand, while training for size you may do more reps and sets in the program. The more reps and sets you to do, the more you switch from training for pure strength to muscular gains.

So while you are planning your training program, it’s important to know just what your end goal is and whether strength or hypertrophy training is best for you.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 2 3

PLAY

FALL LIVING Joy & Yardwork Exercise PROVIDES

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

F

all is such a beautiful time of year, with its vibrant tapestry of colors and a distinct crispness in the air that invigorates the soul.

Well in truth, I can find beauty in each of the seasons, but there’s something undeniably enchanting about fall here in Prescott. The loud roar of crowds at football games, hot apple cider, hot chocolate…mmmmm.

Fall brings with it the idea of fluffy sweaters, scarves and warm clothing, sitting next to a crackling fire drinking a warm drink.

For me too, I think of the holidays on the horizon. As we bid farewell to October, we eagerly prepare for the heartwarming traditions of Thanksgiving, the joyous festivities of Christmas, and the hope-filled countdown to New Year’s.

Halloween kicks off the festivities with its spooky decorations and creative costumes.

I loved Halloween and all the decorations on Senator Highway, and now prepare for Thanksgiving, Christmas and New Year’s.

Each is so different in the expectations, the way we eat and the way we dress.

These are joyous times of seeing family and friends, making favorite comfort foods, and celebrating the year past. Being thankful.

In my family, football is a huge part of this season.

College football takes center stage on Saturdays, and when the games aren’t going well there is always yard work that can be done

24 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

now that the critters are beginning to hibernate.

It’s funny, I can go outside with great intentions of cleaning my yard and find myself enjoying the cool air and the warm sun instead. The one thing that keeps me working on it is knowing I will be having gatherings of friends and want it completed.

I use the yardwork as my workouts some days.

The bending, stretching

and dragging away of limbs and leaves tasks my body in ways structured workouts won’t.

I have to remind myself not to overdo it. These new movements can leave me sore; maybe you, too.

Stretch out after, or better yet, take a hot tub soak. If this is your new workout for the month, take it in sections and pace yourself.

Enjoy this time of year.

Try not to injure yourself!

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Explore

Downtown Prescott’s Creeks ON THE GREENWAYS TRAILS

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C re

ekRailway Bridge

Open Space

Bridge

Park

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by anyone using it for transportation or recreation.

It’s a lovely way to witness the natural and human history of central Prescott.

Plaques and murals along the route fill passers-by in on many of the details as the seasonal beauty and the size of the creek shifts from month to month. Footbridges allow users to follow the trail between creek banks, and an old railway bridge stands at the entrance to Granite Creek Park.

This is an easy trail with an elevation gain of about 60 feet when you walk north to south along Granite Creek. It’s a great place for kids, grownups and grandparents to walk or bike together, but you can also get a decent workout in by doing sprints on foot or wheels, taking advantage of the shade provided all along the greenbelt.

Don’t let all the shade trees lull you into complacency about bringing water with you, especially in the summer, but these trails are a beautiful year-round destination for everyone.

VALL LER MIL

O

ur area is renowned for trails that climb up and down mountains, cross the high desert, overlook inviting lakes and show the way to isolated meadows and canyons.

But don’t write off the more urban stretches that often are just as lush and inviting as the more rural ones.

The Granite Creek Trail segment of the Greenways Trails System follows the banks of Granite Creek between A.C. Williams Granite Creek Park down to Mile High Middle School (formerly Prescott High School).

Another branch extends from the park westward along Miller Creek to the Prescott Rodeo Grounds, longtime home of the World’s Oldest Rodeo®. The gravel paths throughout its 2.5-mile length are shaded with cottonwoods, elms and other towering trees that offer an escape from the bustling streets.

There are eight official entry points onto the trail system from the surrounding streets, so it’s easily reachable

DIVISION ST

by Blake Herzog

[

Greenways Trail System Elevation: 5300' (low) - 5366' (high) 1.5 Miles - Collective Trail Uses:

F G È

For downloadable maps visit: www.prescotttrails.com

PLAY

The trail system connects most of the jewels of downtown Prescott, running a block and a half west of Whiskey Row and Courthouse Plaza on the Granite Creek portion and just steps away from Sharlot Hall Museum.

Shopping and dining destinations line the path until you reach A.C. Williams Granite Creek Park’s 21 acres of open space with a splash pad (open Memorial Day through Labor Day), playground, picnic areas, half-mile trail and bicycle pump track.

Another branch extends west from the park along Miller Creek to the Prescott Rodeo Grounds, home to the World’s Oldest Rodeo®, Yavapai County Fair and other events.

The trail’s path through downtown makes it easily accessible along Granite Creek, with multiple trailheads. The Miller Creek leg has just one trail head between the park and the rodeo grounds but can be reached from parking lots along Miller Valley Road and Sheldon Street.

Parking fees: None Uses: Hiking, biking, horseback riding Distance: 2.5 miles (one-way) Level of difficulty: Easy Elevation: 5,300 feet to 5,366 feet

Photo: Sean Underhill | Map: City of Prescott

GREENWAYS TRAIL SYSTEM

PLAY

Gratitude LEADS TO SHARING, GOOD TIMES, SENSE OF PEACE

“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.

Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”

—Melody Beattie, American author

by Joy Goff, Mentorship Director, The Launch Pad Teen Center

R

eflecting on these words, we asked our teens what they’re especially grateful for.

They noted free meals that can feel like feasts, strangers turned friends, the comfort and safety to take a long nap after an exhausting day, a host of mentors to ask for help with any creative, academic or social challenge, and a community celebrating them for who they are.

Age, Ty and Quentin say they have gratitude for The Launch Pad because they value having a space where they can find community and hang out, a place where people can gather, share ideas, and have a good time.

Age and Ty work at The Moon Cafe and say they appreciate having employment and support in learning job skills. And of course, we’re all grateful

for pumpkin spice lattes (which they make skillfully)!

During the fall, we are also grateful for time outdoors and the opportunity to see the positive impact these challenging adventures, which include moments of quiet reflection and joyful connection, have on teens.

One teen says that, “Being in nature and being surrounded by the canyon walls and waking up in the morning and breathing in fresh air and looking to the left and right of me — seeing the sun and the water.

“I wasn't worried about the stress at home or what was happening on my phone. I didn’t feel a need to be worried. I just felt like I could go and have some breakfast and have conversations with the people I was with, and later that evening we’d be canoeing and

2 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

eating dinner. And it all felt very relaxing. I was at peace the whole time. I wasn’t anxious. I wasn’t worried. It helped me.”

We see Beattie’s words play out. We are grateful

for teens’ positive impact in our community and the way they bring the “fullness of life” by showing up with curiosity and passion as they form a “vision for tomorrow.”

R Relelaaxx yyourour

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PRESCOTT HEALTHY! LIVING | VOL . 4 , NO. 11 2 9 WE AR E READY TO HE L P YOU B OOK YOUR NEXT GE TAWAY

PLAY

Warm Up your

Winter Routine

WITH INDOOR EXERCISE

We’re always going to be advocates for outdoor exercise whenever possible year-round, but there are days when that’s not going to be practical, advisable or desirable.

We’ll face quite a few of those days as our winter unfolds, but that’s no excuse for not meeting or exceeding your fitness goals, whether you’re just trying to get your 150 minutes per week or training for your next mountain bike race.

H

ere’s how to rev yourself up for indoor exercise.

SETTING OR REINFORCING GOALS If you don’t have any concrete fitness objectives, you’ll need to set some!

If you haven’t revisited yours for a while, make sure they still resonate with where you want to be a little further down the road and make adjustments as necessary.

TRY SOMETHING NEW The changing season makes this the perfect time to introduce new activities to your active life, especially classes you might not have had time to try during the spring and summer.

Consider those you might have brushed off before

like yoga and Zumba, or give something you’ve tried before another chance.

Swimming in the James Family Prescott YMCA’s indoor heated pool can be an especially inviting pastime, bringing back summer memories while you thrive in this brisk, lowimpact exercise.

FIND THE EQUIPMENT THAT WORKS FOR YOU If you’re going to be hitting the gym more frequently this winter put some thought and research into which equipment, machines and gadgets you take advantage of.

Choose the elliptical for fast calorie burn and targeting specific leg muscles while circuit training builds muscular strength and endurance efficiently.

Don’t be shy about asking for help with any device you’re not familiar with — it could be the gateway to the best winter fitness you’ve ever had or knock you off that plateau you’ve been stuck on.

TAKE THE TIME TO WARM UP This isn’t something you should skip at any time of year, but it’s crucial during the coldest months.

Joints and muscles will become stiffer, and blood flow to your muscles and other bodily systems will be more constricted as your body works to conserve heat within its core. One rule of thumb advises warming up for 10 minutes when temperatures are between 35 and 45

degrees and then add at least five more minutes for every 10 degrees below 35.

GET OUTSIDE WHEN YOU CAN Evidence that working out in colder temperatures can yield more benefits is piling up.

Your body works harder to stay warm, burning more calories in the process. White fat in your belly and thighs transforms into healthier, quicker-burning brown fat, and the extra vitamin D from the sun wards off seasonal affective disorder.

Be more cautious about guarding against hypothermia once temperatures dip below freezing.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 3 1

PLAY

Keep Kids Movin’ Thanksgiving Holiday DURING

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

S

ometimes the holidays bring out less-thanideal situations.

Is Uncle Carl stressing you out again by talking politics? Maybe baking isn’t your favorite thing to do, yet you’re spending the entire day doing so.

Movement helps you get through these sticky situations by reducing your stress and making your body just feel good.

For your child, you may be able to prevent things like toddler temper tantrums and concentration issues by moving more throughout the Thanksgiving holiday.

Plus, with all the food that’s around, it’s always good to defend against childhood obesity.

Make time to move.

Pencil it in.

STAY ACTIVE WITH THE FAMILY As a family, play sports outside, go for a walk or play a good old game of Wii tennis or bowling indoors. There’s no way to do movement wrong.

Young kids often know how to get a ton of joy from movement.

PLAN FOR SMALL MOVEMENT BREAKS Remember that some movement is better than

WRITE IT OUT; DON’T JUST THINK IT If the afternoons and evenings are going to be too busy during the holidays, then maybe you and your kiddo take a morning walk together.

Instead of watching TV while you wait for the oven alarm to go off, go outside and play a quick game of family football.

3 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

no movement at all for you and your kiddo.

Set timers to get up and stretch every once in a while. Allow your child to move around if they’ve been chatting it up at the family table for a while or even if you are traveling.

Take advantage of rest areas.

When you realize you can do what works for you and still get movement in during the day, you’ll find that you can come up with a lot of creative ways to stay active.

GO SHOPPING, VISIT ATTRACTIONS Thanksgiving comes right before Black Friday and Christmas and New Year’s Eve. Take advantage of the holiday happenings in your local area to get out and move (Turkey Trot, anyone?).

Do a little shopping with your child; visit a bunch of stores even if you don’t plan to buy anything. Walking around to see what’s there can be just as fun for some families.

Getting out of the house is sometimes the best way to embrace an active lifestyle.

WANT TO RECEIVE

Prescott Healthy Living Magazine

BY MAIL?

www.prescotthealthyliving.com/subscribe 33

PLAY

Build your Y’s New Fitness Equipment STRENGTH & ENDURANCE ON THE

by Blake Herzog

I

f you haven’t been to the James Family Prescott YMCA in a while, you ought to take a look.

Over the summer, $200,000 worth of new machines, weights and other equipment was installed, replacing 20- to 30-year-old forerunners.

About 40 new strengthtraining machines and 23 cardio platforms have been added to provide smoother, quieter sailing for everyone coming in to fire up their core, spike their heart rate and shred their muscles at this affordable fitness haven with about 7,300 members.

Fitness Director Aimee Blackwood says much of the equipment is easy to use but tells anyone looking for a little guidance that “you’re not on your own. We have a fitness orientation for new members, and you can work one-on-one with a trainer to learn about the equipment and to get started.”

Blackwood highlights some of the expanded choices users now have, including the Go Matrix circuit training system intended for those new to using a gym, kids, seniors or anyone who prefers machines that are easy to understand and adjust.

QR codes are available to help pull up videos on your phone. These videos demonstrate using the equipment and are even color-coded according to upper or lower body work.

The rest of the weighttraining equipment has been moved into a large room to give it more separation from the cardio equipment.

The circuit machines here are a little harder to adjust but can be finetuned to meet the needs of specific training programs.

There are (almost literally) tons of new weights and expanded weight racks, which make it easier to store and retrieve heavier weights.

Member Jerome Celoni left town for a couple of months and was impressed when he came back to the Y. He says he appreciated the new equipment and “just the energy and different vibe. And I like coming here, it’s almost a family-type facility where everyone knows everyone.”

Visit the James Family Prescott YMCA at 750 Whipple St. in Prescott.

For more information see www.prescottymca.org or call 928.445.7221.

3 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

Prescott YMCA Fitness Director Aimee Blackwood demonstrates one of the facility's new pec fly machines. Photo by Blake Herzog

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

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

www.prescotthealthyliving.com/copies 35

PLAY

The Pawsitive ADVANTAGES OF ADOPTING A SENIOR PET

by Loree Walden, Marketing Manager, Yavapai Humane Society

N

ovember is Adopt a Senior Pet Month.

These awesome senior animals have a lot to offer, and they might just be the perfect addition to your family.

Senior pets offer a special form of companionship they have learned through their years. They’re past the stage of puppy or kitten behavior, which means you won't find them chewing on your favorite shoes.

Instead, they’re more likely to curl up beside you, providing a soothing and calming presence.

They’re also often wellmannered, because many pets come with a builtin awareness of basic commands and house training. They’ve been around the block a few times and are more likely to understand and obey rules, although it may take them some time to adjust to a new life with you in a new home.

By giving a senior pet a loving home, you’re not only improving their quality of life but also making space for other animals in need.

There’s something truly special about the bond that forms between an adopter and a senior pet. These

animals often understand the concept of a second (or third) chance, and their gratitude and loyalty are heartwarming.

Adopting a senior pet is not just an act of kindness; it’s a testament to your compassion and empathy.

These animals may have faced hardships in their lives and giving them a loving retirement home is a selfless and noble act.

Like I’ve said many times before, we can’t change

3 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

their past, but we can rewrite their future.

Yes, the fascination of cute young pets is inevitable, but there’s something truly special about adopting a senior companion.

Adopting a senior pet is a heartwarming journey filled with love, loyalty and the joy of knowing you’ve made an extreme difference in their life.

By opening your heart and home to a senior

furry friend, you begin a wonderful adventure that will enrich your life in ways you never imagined. You’ll be amazed at the joy and love they’ll bring into your life!

There are many senior animals at YHS who are looking for a home. Yes, it might be hard because you may have a limited amount of time with them, but wouldn’t you rather they have that time with you rather than being alone in a shelter?

NOV. - JAN.

Community Ice Skating & Hockey

Findlay Toyota Center www.findlaytoyotacenter.com/ice-skating

EVENTS

YMCA Aquatics Center

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

YMCA Gymnastics

www.prescottymca.org

ONGOING EVENTS: Dance & Fitness Classes at Elks Theatre

www.prescottymca.org

Garden Classes

Saturday mornings 9:30 a.m.

Watters Garden Center www.wattersgardencenter.com

Prescott Farmers Market Saturdays 9:30 a.m. - 1 p.m.

YRMC Parking Lot www.prescottfarmersmarket.org

Prescott Valley Community Market Every Sunday 10 a.m. - 3 p.m.

7210 E. Pav Way, Prescott Valley www.facebook.com/PVCMLLC

Watson Woods Bird Walk First Saturday of the month 9 a.m.

Peavine Trailhead parking area on Sundog Ranch Rd. www.prescottaudubon.org/field-trips

Fall 2023 at Goldwater Lake | Photo by Karen Shaw

Local

YOUTH EVENTS & ORGANIZATIONS:

RENEW

Your Hobbies ARE IMPORTANT

How you spend your time is one way to tell the world a little about yourself. And it’s not just what you do for a living but how you spend your free time.

R

But hobbies paint more than a picture of our passions and values.

esearch shows that when you participate in activities that make you happy, it improves mental health.

It increases your creative problem-solving abilities and helps you build better relationships.

Another study found that people who practiced a hobby were more relaxed. More importantly, there was a noticeable decrease in levels of the stress hormone cortisol in the participants.

This fall, consider taking up a hobby to enjoy the benefits and have fun.

Here are a few ideas to get you started.

PAINTING This may not be exclusive to fall, but on a cold, rainy day there’s nothing better than getting out the paint and canvas instead of the TV. Or take up watercolors; the fall colors are an inspiration.

CAMPING Fall is the best time to camp in the beautiful Prescott area. It just makes sense.

If you want to start out slow, rent an RV and do a bit of glamping.

HIKING It goes without saying that this is one of the most beautiful places in the country to go hiking. And add hiking to your camping trip.

DIY Get crafty. Pinterest has a world of ideas to get you started.

WRITE THAT NOVEL If you’ve always wanted to write that novel, do it now. November is National Novel Writing Month (NaNoWriMo), a national organization that motivates you to write every day in November. Find them at www.nanowrimo. org and get writing.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 39

Declutter Yourself Free RENEW

NEW SKIN. NEW YOU! TO SET

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

A

rt museums know about clutter, and they don’t want it around.

A piece of art is hanging on the wall with a simple, low bench in front so a visitor can sit and contemplate, imagine and dream about the piece without distractions. The curators know how to give their visitors calm.

Clutter distracts our focus. Daydreaming doesn’t stand a chance against clutter distraction.

There is a reason that the saying “cleanliness is next to godliness” has stuck: Cleanliness and less clutter help improve our physical and mental health. Mess and clutter increase stress and cortisol production.

Just imagine your home, garage, car or office becoming clean and well organized. Hopefully it brings a smile and a sigh, then a sense of calm. We

can all use a little more calm in our hectic lives. And who knows, maybe you will find that one item that you have been looking for during the last few years!

To declutter, start with the smallest room first.

Take a trash bag and for each item you have not used for one year, place it in the bag. Once the bag is full of the items you are willing to let go of, let it sit for three days to see if you can recall any of the items you placed in the bag — without looking of course.

If you cannot recall any of the items, then donate that bag to a charity of choice.

If you’ve ever had a garage sale or donated bags to charity, how many items can you recall letting go of?

Sometimes, it’s fear of giving something away and then needing it the next week. How often does that really happen?

What is the worst that

4 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

can happen if it does? You replace it and may just find something even better!

We often have emotional ties to our stuff, and those feelings can be very strong, resulting in hanging on too long to “stuff” because we want to be reminded of the feeling or memory

that came with it. Allowing those items to be released from our grip doesn’t mean the memory goes out the door with them — it just lightens our load.

Letting go of stuff is as important as forgiveness that I wrote about last month. It can set you free!

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Try Stretching BEFORE BED TO

Improve Sleep & Reduce Aches

Stretching as we wake up in the morning is an involuntary act for most of us.

Many experts also recommend slow, gentle stretching just before getting into bed. Research suggests that doing so enhances sleep quality by relaxing our muscles and mind.

E

liminating muscle tension and improving blood flow also reduces the chances of waking up with stiff, achy muscles (though stretching in the morning also is a good idea).

Reduced stress, improved mood, added flexibility, avoiding injury and inflammation and other positives come with stretching whenever you do it, so there are many good reasons to add it to your evening wind-down routine.

The typical advice is to stretch for about 10 minutes about 30 to 60 minutes before you expect to go to sleep. Warming up your muscles with a hot shower, heating pad or another gentle method and slow, rhythmic breathing while you stretch will give you even better results.

Try these moves to start:

STANDING QUADRICEPS STRETCH 1. Stand with the feet hip-width apart and a straight back. Hold a wall or the back of a chair with one arm for balance.

2. Lift one leg up behind the body, bringing the heel toward the buttocks.

3. Grasp the ankle and gently pull the heel closer to the body.

Avoid arching or twisting the back.

4. Hold for 30 to 60 seconds, then release and repeat with the opposite leg for a total of three repetitions.

42 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

HEAD ROLLS 1. Sit with a straight back and gently bring the chin down toward the chest.

2. Roll the head to the right, so that the ear is over the right shoulder.

Hold for 5 seconds, then gently roll the head back toward the chest.

3. Roll the head to the left, so that the ear is over the left shoulder.

Hold for 5 seconds, then slowly roll the head back in a clockwise circle three times.

4. Reverse the direction and gently roll the head in a counterclockwise circle three times.

5. Repeat three times.

RENEW

RENEW MOTUS LASER VS. TRADITIONAL

Hair Removal Methods

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

U

nwanted hair growth can influence self-confidence and affect wardrobe choices, leading many to explore various hair removal methods.

Among the modern solutions, laser hair removal has gained significant popularity due to its effectiveness and lasting results. Specifically, Motus AX & AY lasers have emerged as powerful contenders, bringing innovation and efficiency.

This technology allows even individuals with darker skin to enjoy the benefits of laser hair removal.

The three primary differences from other laser hair removal systems are:

1. Total convenience: It eliminates the need for compromise by being compatible with various skin types.

2. Treatment speed, effectiveness: With its high-speed capabilities and efficient energy delivery, this technique offers quick and effective treatments, reducing the time commitment for clients.

3. Compatibility with all skin types: One of the most significant challenges in laser hair removal has been the procedure’s suitability for various skin tones.

Motus AX addresses this challenge.

The Moveo technology that powers the Motus AZ+ platform ensures that patients experience treatments without discomfort — a contrast to the often-painful experience associated with traditional hair removal methods.

is effective for a broad spectrum of skin tones, it’s most efficient for individuals with darker hair. The pigment in the hair follicle absorbs the laser’s energy, making darker hair more responsive to the treatment.

IS A MOTUS AX TREATMENT RIGHT FOR ME?

Can be used on various body parts, including the face, arms, legs, back and bikini area. The technology’s adjustable settings can cater to your needs.

Consider:

SKIN TYPE, TONE Unlike traditional laser systems, which might be less effective on darker skin due to higher melanin levels, Motus AX utilizes Moveo technology to deliver energy without adverse effects safely.

HAIR COLOR While this treatment

TREATMENT AREA

LONG-TERM COMMITMENT Laser hair removal, including the Motus AX treatment, offers long-lasting results.

However, it’s important to note that multiple sessions are usually required for optimal outcomes. Most individuals need treatments a few weeks apart to catch hairs in different growth cycles.

PAIN TOLERANCE Motus AX could provide a much more comfortable option if you’ve been hesitant about laser hair removal due to discomfort associated with traditional methods.

A general guideline for a typical laser hair removal regimen is around six to eight sessions, usually spaced four to eight weeks apart.

4 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

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

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o t s p i T Finding Balance

RENEW

IN MOVEMENT

by Heather Burgoyne, Owner, Soar Pilates

I

n the last issue I discussed two different types of balance — static and dynamic — and how finding balance is such an integral part of movement and aging.

In Pilates, you are directly working on dynamic balance when performing an exercise such as a lunge and moving your body from an upright posture to extending one leg behind you while lowering your center of gravity and reaching your arms overhead.

Static balance is when you might be low in a lunge pose and just holding, working on the smaller stabilizing muscle groups.

During a class you often are working on finding both dynamic and static balance together when your arms are in motion but your torso and lower half of the body remain completely still, which is very challenging and great work for the core.

I thought I would share these tips with readers as

4 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

these are simple tactics you can integrate into any workout routine you may take part in during class or even at home.

Touch — Balance is a sensory experience, so when you add light touch or some gentle tactile feedback while performing an exercise it in turn gives you the confidence that you have a grounding point and allows your sensory nerves to settle.

Focus — Again, going back to your senses, keeping your

eyes focused on something stable allows you to settle nerves and concentrate on the movement.

Breath — Something that seems so natural and intuitive often gets forgotten, and we see clients instead holding their breath, which is sending signals to your body that you are in danger.

It might seem silly, but if you allow yourself to breathe through the movement it allows your mind and nervous system to calm down so you can focus on what you are doing. It also helps you to connect to your powerhouse (your core), which will then engage and stabilize your center of gravity.

Tension — Finding gentle tension by pressing your palms together in a prayer-like posture will stimulate the core to engage and contract, which also contracts your fascial tension (a web of connective tissues that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place).

Try to remember these simple tactics the next time you are performing movement and see how you do!

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RENEW

MOUTH TAPING MAY HELP YOU

Sleep Better

Waking up with a dry mouth is never comfortable, and it can also wreak havoc on your oral health. Mouth taping is a modern “sleep hack” that can lessen mouth breathing and aid in a better night’s sleep.

M

outh breathing, which can cause snoring, also causes disruptions in your sleep and keeps you from feeling rested.

In contrast, nasal breathing creates nitrous oxide, which increases blood flow, lowers blood pressure and improves brain function.

Using mouth tape promotes breathing through your nose by gently keeping your mouth shut while sleeping.

HOW DOES IT WORK? Although mouth-taping products exist, sports and surgical tape can also work. Most mouthtaping products are made from gentle, nontoxic materials. The

tape is strong enough to promote nose breathing but it can be removed without much effort.

WHAT ARE THE BENEFITS? The practice benefits your oral and overall health.

Breathing through your nose aids in filtering out dust and harmful allergens, while mouth breathing gives you a dry mouth leading to bad breath and tooth decay.

Additional benefits include fewer cavities, reduced snoring, increased REM sleep and increased cognitive function.

ARE THERE SIDE EFFECTS? There are no clinical studies on mouth taping

yet. Though it’s not considered a proven treatment, some dental professionals recommend it based on the potential oral-health benefits. Be sure to let your dental professional know if you have nasal congestion before trying mouth tape.

Some potential side effects include allergic reaction to the tape and insomnia.

More ways to avoid mouth breathing while sleeping include avoiding alcohol before bed, avoid smoking, use a nasal strip and elevate your head while sleeping.

If you think you can benefit from mouth taping, speak to your physician or dentist to see if it’s right for you.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 49

RENEW LOOK TO WHOLE FOODS FOR

Better Health

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

I

believe two of the most important pillars of health are good sleep and good food. Good food means whole foods.

Our ancestors didn’t grow their brains and muscles by munching on sugared cereals and downing liters of soda or energy drinks.

They ate — foraged, fished and hunted — for real foods.

Whole foods are in their natural forms and haven’t been overly processed.

Examples include:

* Vegetables * Fruits * Herbs * Grass-fed beef * Pastured pork poultry * Free-range and eggs

* Wild-caught fish You find most whole foods on the perimeters of your grocery store, not in the center aisles.

When you build your diet around healthy, natural foods, you get a sum that’s greater than its parts.

For instance, your body makes better use of calcium to build strong bones and teeth when you also eat foods or supplements that contain vitamins D and K3. Eating broccoli and tomatoes together may work better at fighting cancer than either of those alone.

A single vitamin, for instance, has nutritional punch, but it has more punch when served in its original “packaging” of a vegetable or fruit that

5 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

has more substances in it than we’ve yet identified.

farmed meat, poultry and fish, you’re good.

WHOLE FOODS PROMOTE HEALTH

WHOLE FOODS ARE COST EFFECTIVE

When your body gets all of the nutrients it needs and doesn’t have to process the “junk” in junk food, it works most efficiently and optimally.

Eating whole foods boosts your immune system and has been demonstrated to protect against diseases, including:

You might bristle at the idea of giving up a factoryfarmed burger in favor of a grass-fed burger when you compare the price tags. Organic produce and humanely raised meats, poultry and fish are more expensive than their massproduced counterparts.

However, when you eat fresh, whole, natural foods, you’re not as likely to develop cravings, and so it’s less likely that you’ll overeat. Your body is less inflamed, too, so you’ll probably feel healthier. Over time, the costs of a wholefoods diet is offset by the money you don’t have to spend for medical care.

* Type 2 diabetes * Cardiovascular disease * Many types of cancer Whether you’re paleo, vegan, keto or something else, as long as you focus on vegetables and fruits (preferably organic) with high-quality, nonfactory-

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RENEW

oaking SYOUR FEET

DOES A BODY GOOD If you’ve ever had a pedicure, you know the joy of soaking your feet in warm water. (If you haven’t, what are you waiting for?)

But soaking your feet does much more than relax you — it increases circulation, alleviates headaches, cramps, flu symptoms and more.

R

esearch shows that soaking your feet in hot water up to 20 minutes per day can improve your mood, energy level, sleeping habits and aches and pains — and not just in your feet. Your entire body can benefit.

Here are just a few health benefits from immersing your feet in a soothing hot water bath.

BOOSTS IMMUNE SYSTEM Footbaths increase your overall body temperature, which relieves muscle tension, alleviates stress and increases white blood cell activity. All of this

boosts your immune system, preventing sickness and increasing your overall health.

Add a few drops of lavender and mint to boost your immunesystem health.

HELPS WITH PAIN Hot water foot soaks can alleviate pain, even in other parts of the body. These include headaches, toothaches, cramps, joint and rheumatic aches and pains, and cold and flu symptoms like cough, nausea and chills.

Treat stiff and swollen feet with a cucumber soak. This is extremely refreshing and helps stiffness.

INCREASES CIRCULATION Soaking your feet in

hot water reduces inflammation and stimulates circulation, bringing congested blood to the dilated vessels in the feet and lower legs.

To reduce inflammation, take an Epsom salt foot soak.

Afterward, moisturize your feet since salt dries out your skin.

FIGHTS FATIGUE Footbaths could be both calming and energizing. Try including Epsom salt.

It’s easily absorbed and replenishes your body’s level of magnesium ions, boosting serotonin, increasing energy and stamina, lowering blood pressure and improving sleeping habits.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 5 3

RENEW

Tips for Maintaining

Fall Mental Health

1.

3.

2.

4.

Don't let dropping temps stop you from enjoying the outdoors with a picnic, hike or sipping apple cider on your porch.

Get plenty of sleep so your focus, mood and hormones stay balanced!

Try to get at least 30 minutes of light, moderate or vigorous activity daily to keep your blood and endorphins flowing.

Eating a healthy diet rich with mood boosting foods may help you feel more grounded and less stressed.

5 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

5.

Keep healthy boundaries so you don't overcommit yourself to social gatherings or plans with friends and family that could leave you feeling stressed, anxious and overwhelmed.

6.

Be intentional about your use of technology and set time aside to unplug from all tech. Read a book, take a bath or listen to music instead!

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55

Will Fasting HELP YOU LIVE LONGER?

by Valerie Demetros

E

veryone wants to live better, longer. The question is how to achieve that and still live a happy, fulfilling life.

Researchers are now looking at autophagy as a way to combat aging and other diseases. No, it’s not a new exercise or medication but a term for your body’s response to fasting.

Autophagy is a biological, cellular cleansing process linked to a longer, healthier lifespan, improved metabolism, enhanced energy production and weight loss (particularly abdominal fat).

Evidence is building that it also protects from diseases like cancer, Alzheimer’s and Parkinson’s.

Autophagy happens in most cells to maintain homeostasis during nutrient depletion. So when there isn’t enough nutrition (like during fasting) the cells get their energy by using their dysfunctional, damaged or toxic components and breaking them down for energy.

It sounds complicated, but the process is naturally occurring. Unfortunately, modern diets and lifestyle habits don’t trigger it since people usually eat and drink the majority of their time awake.

Autophagy also helps to eliminate free radicals and may help with certain cancer treatments. Free radicals are those unstable molecules that can cause damage to DNA, lipids and proteins, and are tied to cancer risk.

Fasting also can protect normal cells from cancerfighting treatments and possibly reduce side effects.

Evidence also shows intermittent fasting triggers a metabolic switch from using glucose as an energy source to using ketones, which are generated by the body when glucose stores are low. The result is increased stress resilience, longevity and a lower rate of disease.

But even though autophagy has impressive benefits, there’s no magical internal switch that turns it on. If you want to reap the benefits, you have to induce it through limiting calories and a healthy lifestyle.

Intermittent fasting or calorie reduction can induce autophagy. Fasting can be done either intermittently or one to two days a week.

To enter a fasted state, most studies recommend a 16:8 fast, meaning a 16-hour window fasting and an 8-hour window of eating.

For certain ages and fitness levels, those

5 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

windows can be 16:8, 12:12 or even 18:6. If you are healthy, intermittent fasting is essentially beneficial.

However, speak to your doctor first if you have diabetes, hypothyroidism or adrenal gland dysfunction.

The important thing is to start slowly.

Jumping into it too quickly can leave you hangry and lightheaded, especially if you’re used to spreading out your calories throughout the day. Start slowly and work your way up to whatever you feel is working for you.

It is also important to focus on not only when, but what you eat — specifically the right nutrients, proteins, fats and fibers. Fasting and then eating cookies and ice cream won’t do the trick (unfortunately).

Proper nutrition, adequate sleep and regular movement also are vital to healthy cells and a long life. So incorporate these into your intermittent fasting to successfully stimulate autophagy.

Long-term success rates tend to be much higher for those who have ongoing support, so engage with your trainer, doctor and support system for guidance, motivation and ongoing health monitoring.

RENEW

NOURISH

2 Things Rookie Gardeners DO TO HOUSEPLANTS

by Ken Lain, The Mountain Gardener, Watters Garden Center

G

ardening is learned by making mistakes.

I want to ensure you make mistakes in the right direction, never going backward.

Let’ start with the obvious if you have gardened for more than a season. If something is alive in your home, it will need water. Houseplants most likely need a deep soak every 10 to 14 days. Succulents, cacti and plants in dark rooms need water less often, probably every two to three weeks.

Puppies and cats should not eat your houseplants; it’s not good for them. Over and over again, I see these same mistakes. Eliminate even one, and you become a better Plant Parent and gardener.

HELICOPTER PLANT PARENTS ARE BAD Whether you’ve opened your home to tropical plants, desert

cacti or temperate succulents, the worst thing you can do is constantly mess with them. Set your plants up for success by avoiding these two blunders.

1. OBSESSIVELY WATERING EVERY DAY: It’s easy to fall into the “What if it needs a drink?” trap. Most common houseplants won’t need a drink until the top of the soil begins to dry. If you’re dealing with arid plants, they won’t need a drink until the soil dries out completely.

Obsessively watering plants leads to root rot, making plants less able to pull in water and nutrients and far more likely to die. Generally speaking, your plant will tell you when it’s thirsty. Do your research, and you’ll be fine.

2. OBSESSIVELY CUTTING OFF LEAVES THAT LOOK LESS THAN PERFECT:

Surprise, plants are just like people! The plant you’ve brought into your home is a living thing, and all living things have imperfections.

It grows and changes over time, just like people do.

Sometimes leaves get crispy on the edges. Sometimes leaves turn yellow and fall off.

If you’re caring for your plant correctly, these events correspond to a normal life cycle. If you start cutting off every leaf that looks different than when you bought it, you will have a big problem.

Healthy plants can only handle one-third of their living growth being cut off at a time. Remove any more than that, and you have a stressed house plant trying to replace all that’s been cut away.

Prune only obviously dead leaves or snip a piece or two to propagate your plant.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 5 9

NOURISH

Protein is Essential FOR GOOD HEALTH

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

P

rotein is an essential nutrient vital in supporting optimal health and longevity.

Some of the important functions of protein include: and * Growth tissue repair.

* Maintenance or increase of muscle mass.

*

Oxygenation of the blood.

of hormones, * Formation enzymes (including digestive enzymes), hemoglobin, blood clotting factors, neurotransmitters, skin, hair, teeth, etc. essential * Supplying amino acids vital

protein, making them more readily available to be absorbed in the body).

Protein deficiency is very common in people over the age of 50, especially among women. In general, aging has been associated with:

*

Poor dentition, which impairs the chewing of protein-rich foods.

production * Reduced of stomach acid due to issues with the stomach including taking PPIs (medications commonly prescribed to manage heartburn and GERD). income, which * Reduced hinders the intake of protein-rich foods. production * Reduced of digestive enzymes.

for functions and structures in the body.

Protein raises metabolism more than any other type of food; therefore, it assists in weight loss.

One may become protein deficient due to inadequate protein intake, not producing enough stomach acid or even lacking an adequate supply of proteases (digestive enzymes that break down

6 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

pancreas or * Liver, kidney damage. absorption due to * Poor celiac disease, Crohn’s disease or parasites. intestinal * Impaired function.

Some of the symptoms of protein deficiency include: increased secretions in mouth, nose and eyes, water gain and swelling in hands and feet, cold hands and feet, muscle cramps at night, hot flashes, bleeding gums and no tolerance for exercise.

There are animal and plant-based sources of protein, and the recommendation is about 0.8 to 1.0 grams of protein/kilogram of body weight (roughly

50 to 65 grams protein per day for a 140-pound healthy woman).

Protein in foods: ounces white * 3.5 fish, 25 grams ounces chicken, * 3.5 30 grams ounces ground * 4beef, 25 grams

* 1 egg, 7 grams ounces Greek * 6yogurt, 15-20 grams cup cottage *½ cheese, 13 grams tablespoons hemp * 3seeds, 9 grams tablespoons almond * 2butter, 7 grams chia seeds, * 14.7ounce grams ounces quinoa, * 3.5 4.4 grams pistachios, * 15.8ounce grams

* ½ cup tofu, 10 grams Aim at eating a proteincontaining food at each meal with about a 3-ounce serving at lunch and dinner.

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61

Use Greens Powders TO SUPPLEMENT, NOT REPLACE, VEGETABLES

Greens powders have grown in popularity over the last few years with the rise of Instagram and TikTok influencers vouching for and consuming it in forest-hued smoothies or other drinks.

Visually, we reason that something so green must be good for us, and some experts maintain they can be valuable for people who struggle to eat enough vegetables and fruit.

H

owever, most experts advise against overreliance on these powders because they don’t contain all of the nutrients you can get from picking up whole veggies and fruit from the produce aisle.

It’s difficult to know their exact composition and there hasn’t been enough research to verify their claims to improve overall health.

LACKING SUBSTANCE The powders are typically composed of dehydrated vegetables including leafy greens, other vegetables, seaweed, grasses, antioxidant-rich fruits, probiotics, enzymes, herbs, nutritional extracts, vitamins and minerals.

While most veggies and

fruits have been proven to have or linked to health benefits, greens powders strip out some nutrients, most significantly fiber.

This is the nutrient that helps create satiety and control blood sugar levels.

LOOK FOR VERIFICATION The U.S. Food & Drug Administration regulates greens powders and other supplements as foods rather than drugs. It isn’t required to verify their ingredients, leaving consumers to sift through the products and the claims to find those which are relatively believable made by reputable companies.

It’s a good idea to stick with products that have been submitted to third-party testing

6 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

by NSF International and U.S. Pharmacopeia (USP). Powders and other supplements with these labels have been found to include the ingredients they’ve listed in the correct amounts and to not contain certain contaminants.

LONG-TERM STUDIES NEEDED Research has been conducted on the efficacy of greens powders and yielded reports that they reduce blood pressure and increase the levels of certain nutrients in the bloodstream, from small, short-term studies.

Corroborating claims to reduce the risk of cancer, heart disease and other complex conditions will take years or even decades of study.

NOURISH

Looking for Space?

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64

Email laurie@roxco.com or call 928.350.8006 for more information.

NOURISH

Nourish your Life: A BLUEPRINT FOR

Healthy Eating Habits

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

M

aking conscious choices about what we eat is not just about fitting into that summer swimsuit or hitting a certain number on the scale; it’s about nurturing our bodies and minds for a healthier, happier life.

POWER OF PLANNING Successful healthy eating starts with a well-thoughtout plan. Planning your meals in advance allows you to make deliberate choices about what you’ll consume, helping you avoid impulsive, unhealthy options.

Begin by setting realistic goals. These goals should not be about drastic changes overnight but rather gradual, sustainable shifts toward healthier eating. Whether it's incorporating more vegetables into your meals or reducing your sugar intake, small steps can lead to big improvements.

When you eat mindfully, you’re less likely to overindulge or make poor food choices out of boredom or stress.

Start by eliminating distractions during mealtime.

Take time to appreciate the colors, textures and flavors of your food. Chew slowly and savor each bite. These tips reduce the risk of overeating.

MINDFUL EATING

BALANCED NUTRITION

This is a fundamental aspect of healthy eating habits. It involves being fully present during your meals, savoring each bite and paying attention to hunger and fullness cues.

A balanced diet is the cornerstone of healthy eating. Aim to include a variety of foods from all food groups in your meals.

Make vegetables and fruits the stars of your plate. These nutrient-rich foods provide vitamins, minerals and antioxidants that support your immune system and reduce the risk of chronic diseases. Lean proteins, whole grains and healthy fats should also have a place in your diet.

SMART CHOICES ON THE GO Opt for menu items that prioritize lean proteins, vegetables and whole grains. Ask for dressings and sauces on the side to control portions, and consider sharing large entrees to avoid overeating.

When you're in a hurry, keep healthy snacks on hand. Nuts, fruits and yogurt are excellent choices for satisfying your hunger while providing essential nutrients.

SUPPORT SYSTEM Enlist the support of family and friends who share your goals. Together, you can swap healthy recipes, plan group meals and encourage one another on your journey to better eating habits.

Remember, every bite you take is an opportunity to nourish your body and soul, so choose wisely and savor the journey to a healthier, happier you.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 6 5

“Where there is no wine, there is no love.”

–Euripides

WINERY & VINEYARD SECTION

Northern Arizona Luxury Living presents the Wine & Vineyard section.

Each bimonthly issue shares features on the luxurious enjoyment of wineries, vineyard vacations, emerging wine regions, tastings and more!

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LIFES T YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

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

Gratitude

NOURISH

CONNECTS US IN

Marvelous Ways “You have no cause for anything but gratitude and joy.”

—Buddha

by Jion Sommer. Nutritionist, Reiki Master & Meditation Teacher, Owner, Living Proof Naturally

A

t this time of Thanksgiving, I reflect on the many kindnesses and compassion I’ve been shown, as well as the blessings I’ve received from others.

I healed naturally from lupus and multiple sclerosis five years ago. During the 25 years that I was sick, I had many people come into my life in some capacity. They were part of hospice and palliative care, nurses, doctors, caregivers, advocates, etc.

They cared for me in different capacities, each of them giving me help, kindness, love

and compassion.

Incredibly, many of them have re-emerged organically in my life as we’ve crossed paths again.

They’ve said to me: “Oh my gosh, I didn’t know what happened to you!”

“I’ve never forgotten you!”

“I’ve shared your story.”

“I didn’t know if you were still alive!” “Wow!” “You were so sick and dying — I can’t believe the person that I see standing here in front of me today!”

6 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

My journey of healing, finding my heart’s work to now teach and help others to heal has been built on each of these incredible beings.

As the Dalai Lama said: “Just as ripples spread out when a single pebble is dropped into water, the actions of individuals can have far reaching effects.”

It has been the joy of my life to cross paths again with these incredible beings and be able to say “thank you.” You dropped your pebble in my pond in the most beautiful way and had an incredible ripple effect in life!

I stand before you today

because of you! I do the work I do today because of you! Thank you. These two small words can never fully express my gratitude as I hug each of them, as we cry tears of shock and joy, as they remind me how sick I was, as they look at me and can’t believe their eyes, as they learn about the work I now do and rejoice.

My wish for all of us at this time of Thanksgiving is to be grateful, say thank you and drop your pebble in someone’s pond. You never know whose life you’re going to change or even save.

May all Beings Benefit!

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NOURISH HEALTHY

Recipes QUICK

Mexican Picadillo

by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

Picadillo (think hash) is a time-honored dish in such Latin American countries as Mexico, Puerto Rico and Cuba. Filipinos also favor this traditional dish.

Ph

We’re skipping the raisins and olives and other regional ingredients for this south-of-the-border spin.

o: ot B

ai

le

y

Zy

gu

ti s

4

Yellow potatoes

1

Yellow onion

2

Jalapeños

2

Tomatoes

1 lb

Ground beef

1 tbs

Avocado oil

1 cup

Beef broth

1 tsp

Cumin

1 tsp

Paprika

2 cloves

Garlic

2 tbs

Cilantro

Salt & pepper to taste

1 2

Heat large skillet with avocado oil.

Slice onions, dice jalapeños and chop potatoes into 1/2 inch pieces.

Add to pan and sauté to soften for about 5 minutes.

Add ground beef and brown slightly.

Mince garlic, add to pan along with diced

3 4

tomatoes. Stir thoroughly to combine, then add broth and seasonings Cover and let simmer for approximately 20 minutes, stirring occasionally.

Serve with warm tortillas or white rice, with cilantro and fresh lime.

5 6

Serves 4-6 | Time to Table 45 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

NOURISH KETO

Keto-Friendly Cobb Salad Traditional Cobb salad dressings like red wine vinaigrette and ranch contain some sugar. It also has tomatoes and onion, two higher-carb veggies, but this recipe uses smaller amounts of those two vegetables and a sugar-free red wine vinaigrette.

It’s easy to find recipes for keto-friendly ranch, blue cheese or other dressing choices.

FOR THE SALAD: 6 oz

Bacon chopped, about 6 slices

2 med

Chicken breasts from a rotisserie chicken

3 lg

Eggs, hard-boiled

1 lg

Ripe avocado cored, peeled, sliced

6 cups

Romaine lettuce, chopped, rinsed and dried

⅓ cup

Cherry tomatoes, halved

⅓ cup

Red onion, thinly sliced

4 oz

Blue Roquefort cheese, crumbled

2 tbs

Chives, finely chopped

FOR KETO-FRIENDLY RED WINE VINAIGRETTE: 3/4 cup

Salad oil

2 tbs

Red wine vinegar

2 tbs

Lemon juice

2 tbs

Water

2 cloves

Garlic

1 tsp

Dijon mustard

2 tsp

Stevia, monk fruit or other sugar-free sweetener

1/2 tsp

Salt

1/4 tsp

Pepper

1 2

Cook hard-boiled eggs, cool down in cold water, peel, and cut in quarters.

Set aside in a bowl.

In a large skillet, cook bacon until crisp – about 5 minutes — then cool down on a plate covered with absorbent paper.

Meanwhile, prepare the salad dressing. Add all the dressing ingredients to a

3

mason jar, close the lid and shake vigorously to combine.

Wash the lettuce and cherry tomatoes.

Chop lettuce in pieces.

To assemble the salad, place the chopped lettuce first, then top with remaining ingredients.

Drizzle on keto salad dressing.

4 5 6

Serves 6 | Time to Table 20 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 7 3

NOURISH WHOLE30 4 slices

Bacon, cut into 1/2-inch thick pieces

1 sm

Sweet onion, diced

1 med

Orange bell pepper, diced

2 lg

Sweet potato, peeled and diced (about 4 cups)

1½ cups

Kale leaves, chopped

1/4 tsp

Cumin

1/4 tsp

Garlic powder

1/4 tsp

Paprika

½ tsp

Salt and pepper, each to taste

4 med

Eggs

1 sm

Green onion, sliced (optional)

¼ cup

Fresh parsley, chopped (optional)

1

Heat a large skillet on medium heat. Add bacon and sauté about 4 to 6 minutes until golden and crispy. Remove the bacon to a paper towel.

Add diced onion and bell pepper and sauté for 1 minute.

Add sweet potato and spices to skillet. Cook for 10 minutes, stirring occasionally. Cover pan for the last 5 minutes to soften

2 3

the potato until fork tender.

Add bacon back to skillet with kale and stir for 2 minutes or until the kale wilts.

Use a spoon to create four wells into the hash.

Crack an egg into each well and cook until the eggs are done to your liking. Cover to cook the eggs faster.

Serve immediately when eggs are done. Top with green onion or fresh parsley.

4 5 6

Serves 4 | Time to Table 35 mins

74 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

Breakfast Hash This is an easy skillet breakfast that’s perfect for fall and winter.

It’s hearty, nourishing and will fill everyone up. It’s also quick, making mornings a bit easier.

NOURISH

VEGAN

Cacao Chia Seed Pudding It’s easy to make a tasty, healthy chocolate pudding for a quick dessert or snack. It’s low-calorie and vegan, too, and chia seeds are an excellent source of antioxidants, high-quality protein, healthy fats and fiber.

2 oz

Chia seeds

1 3/4 cups

Almond or hazelnut milk, unsweetened

3 tbs

Cacao powder

2 tbs

Maple syrup

½ tsp

Vanilla extract

Frozen berries, for serving Sea salt to taste Cacao nibs for garnish

1

Put all the ingredients in a large bowl with a generous pinch of sea salt and whisk to combine. Cover with cling film, then leave to

thicken in the fridge for at least 4 hours, or overnight.

Spoon the pudding into four glasses, then top with the berries and cacao nibs.

2

Serves 4 | Time to Table 4 hrs, 5 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 75

NOURISH

FAMILY FRIENDLY

Turkey Chili

On a chilly fall day, there’s nothing like chili to warm everyone inside.

This turkey chili is healthy and more importantly delicious and the perfect meal for a cold day. Grab a bowl and watch the game on TV with the family.

As always, switch up any ingredients to make it yours, and if you’ve got some cornbread, even better.

1 tbs

Olive oil

1 cup

Red onion, chopped

1 lb

Ground turkey

5 cloves

Garlic, minced

2 tbs

Honey

2 tbs

Chili powder

1 tbs

Ground cumin

1 tsp

Dried oregano

½ tsp

Salt and pepper, each

1 tsp

Smoked paprika

3 tbs

Tomato paste

2 cups

Chicken broth

1 28-oz can

Fire roasted diced tomatoes

3 15-oz can

Beans, one each kidney, black and pinto beans, rinsed and drained

1 cup

Shredded cheese

Optional toppings: Sour cream, sliced jalapeños, chopped avocados, slice red onion

1

Heat oil in a Dutch oven or large pot over medium-high heat. Add onion and cook 2 to 3 minutes, until onion softens.

Add ground turkey and cook about 6 minutes, break up meat and cook until turkey is browned.

Add garlic and cook for 30 seconds.

Add honey, chili powder, cumin, oregano, salt, pepper, paprika and tomato paste. Stir to combine, then

2 3 4

add broth and stir. Be sure to scrape any bits from the bottom of the pot.

Stir in crushed tomatoes and all beans.

Bring chili to boil, then reduce heat to low, cover and simmer for 1 hour, stirring occasionally.

Uncover and cook 20 minutes to thicken.

Serve topped with cheese, sour cream and any toppings you choose.

5 6 7 8

Serves 6 | Time to Table 1 hr, 30 mins

76 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

NOURISH VEGETARIAN

Vegetable Fried Rice This longtime Asian-inspired favorite is just as easily made with or without meat, but it’s a great chance to add a cornucopia of vegetables for healthy, tasty goodness.

Swap the eggs out for tofu for a vegan recipe.

2

Eggs, whisked, or 8 oz tofu

4–5 tbs

Coconut oil (or peanut or olive oil, butter or ghee), divided

2

Leeks, chopped and rinsed or 1 onion, diced

3 cloves

Garlic, rough chopped

4 cups

Vegetables, i.e., carrots, mushrooms, cabbage, bok choy, asparagus, kale, bell pepper, broccoli, broccolini, zucchini, snow peas, green beans, baby spinach, kale. chopped

1 cup

Edamame or peas, frozen, shelled

3 cups

Rice (white or brown), cooked, cold, dry

3 tbs

Soy sauce or liquid aminos

1 tsp

Sesame oil, toasted

Salt and pepper to taste 1/4 cup

Scallions

1–2 tsp

Furikake or toasted sesame seeds

Sriracha sauce (optional)

1

3

2

4 5 6

In an extra-large nonstick skillet, heat 2 tablespoons oil over medium heat and scramble eggs (or tofu). If using tofu blot it dry and break apart with the spatula in the pan. Season with a little salt and pepper; set aside.

In the same pan, heat oil over medium and sauté leeks or onion. Once tender add garlic, sauté 1 to 2 minutes. Lower heat to medium and add longercooking veggies like carrots first, then add the other veggies, leaving the greens, kale or cabbage for the end.

Toss in the edamame and stir and set the veggies aside next to the eggs (or tofu).

Add oil to lightly coat the pan. Add rice and turn up heat to medium-high and let it get a little crispy. Flip the rice in big sections using a spatula to toast the other side. Add eggs (or tofu) and the veggies. Stir to combine.

Add soy sauce, sesame oil and salt and pepper to taste.

Taste the rice. If it needs more flavor, add more soy sauce, salt and/ or sesame oil to taste.

Divide among bowls and top with fresh scallions and furikake or toasted sesame seeds, serve with sriracha for a kick of heat

Serves 4 | Time to Table 40 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 7 7

health & wellness

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

Acupuncture

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

Aesthetics & Wellness

Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111 Artisan Aesthetics 212 S. Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

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

Studio ROX 1957 Commerce Center Cir., Ste. B Prescott, AZ 86301 Bennett Clinic www.studio-rox.com | 928.351.1555 7749 E. Florentine Rd. | Prescott Valley, AZ 86314 Wilson Aesthetics Beauty & Wellness www.bennettclinic.net | 928.772.7200 8196 E. Florentine Rd. Bownlie Chiropractic Center Prescott Valley, AZ 86314 120 Grove Ave. | Prescott, AZ 86301 www.wilsonaestheticsaz.com | 928.350.5484 www.brownliechiropractic.com 928.445.9781

Allergist

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

Cornerstone Family Chiropractic 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477

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

Futral Chiropractic & Wellness Center 8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125

Audiologist Cardiology

Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiaccare.info | 928.759.7009 Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601 Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 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 Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

78 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

Disc and Spine Center LLC 7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

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 3220 Lakeside Village | 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 | Prescott, AZ 86301 928.445.2004 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 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 E. AZ-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.drbobdds.com | 928.445.5877 Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181

Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Frontier Village Dental Care 1781 E. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000 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 A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | 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 Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950 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

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

Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

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

Prescott Sleep Solutions Dana Rockey, DMD 122 N Cortez St., Ste. 302 Prescott, AZ 86301 www.drdanarockey.com | 928.235.6925 Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 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-69 | Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433

Dermatology

Arizona Dermatology Group 2820 N. Glassford Hill Rd., No. 103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553

Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546

Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128

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

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, No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440 Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

Gastroenterology

Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

Dietitian & Diabetes Care Dietitian Nutritionist

EON Consulting 1300 N. Stoneridge Dr., Ste. 209 Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542 Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Ear, Nose and Throat

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

General Surgery

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 Health And Wellness 1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887 Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

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

Holistic Medicine Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700 Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700 Northern Arizona VA Health Care 500 AZ-69 | 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

Internal Medicine

More MD 2286 Crosswind Dr., C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 79

IV Therapy A Better You IV Bar 8100 E. AZ-69 | Prescott Valley, AZ 86314 www.abetteryouivbar.com | 928.421.4292 Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111 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 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

Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.com | 928.637.6883 Geiler Eyecare 1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060 M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234 Premier Eye Center 980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937 Williams Eyecare Group, LLC 3250 Gateway Blvd., Ste. 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

Dr. Barbara Brooks Family Practice 703 W. Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264

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

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

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

Partners in Health Care Naturally 343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900 Prescott Naturopathic Medical Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

Neurophysiologist

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

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

Central Arizona Pain Institute 2100 Centerpointe West Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788

James-Marco Health 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

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

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

Neurosurgery

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. AZ-69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393 8 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

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

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327 Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586 Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843 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 Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667 Madsen Physical Therapy 2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 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 The BioMechanics 1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700 Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

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 Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916

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-69 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488 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

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 NAZCARE-New Hope Wellness Center 599 White Spar Rd. | Prescott, AZ 86303 www.nazcare.org | 928.442.9205 ext. 2005 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

Pate Complete Healthcare 220 W. Goodwin St., Ste. 10-I Prescott, AZ 86303 www.patecompletehealthcare.com 928.277.4622

Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com 877.634.7333

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

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

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

Start Moving On 3080 North Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5245

Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875 Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com 877.634.7333 Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333 The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400 The Mobile Health Doc 140 N. Granite St. | Prescott, AZ 86301 www.themobilehealthdoc.com | 928.298.3349 Vitality Care Center 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804

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 Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.445.0744 Silver Sands Recovery 3636 Crossings Dr. | 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

Ultrasound Services Precision Diagnostic Ultrasound 703 S. Main St., Ste. 4 Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

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

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley St., 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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11 8 1

Adam Rogers

MS, LISAC, OWNER, SHAMROCK RECOVERY SERVICES

with the mental health and addiction field and set a goal to open my own program some day and have been able to do so successfully!

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? To maintain a healthy lifestyle I go to the gym five mornings a week and try and eat a healthy diet at least 50% of the time.

Getting enough sleep is also important to me.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I have been interested in the field since I was 25 and in a treatment program myself and felt comfortable

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY? I prefer to lift weights because I want to maintain the muscle tone I have, and it has been something I’ve done all my life. It is an integral part of my daily routine.

WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY OR WEEK? HOW OFTEN

8 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 11

DO YOU EXERCISE; FOR HOW LONG? I typically get in the gym between 3 and 4:30 a.m., Monday-Friday and work out anywhere from one to two hours before going to the office.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY? I like to spend time with my wife and kids and our grandchildren as often as possible by scheduling time for dinner, sporting events, and special occasions such as birthdays.

HOW DO YOU DEFINE SELF-CARE AND WHAT IS YOUR GO-TO WAY OF PRACTICING IT? My definition of self-care is exercising, sleeping, and eating healthy and spending time with family.

WHAT IS YOUR FAVORITE HEALTHY FOOD/SNACK? Interesting, don’t think about that much, I guess a Volcano Roll from Sushi Poke.

WHAT IS YOUR BIGGEST HEALTH/ WELLNESS TIP? Try and get at least three to five days of exercise a week, and eat right at least 50% of the time depending on your commitment level.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH/WELLNESS JOURNEY? We are conducting an exercise initiative at my company right now, my goal is to get down 15 pounds. Fingers crossed.

Employee winner gets a week off and a weekend at a Phoenix resort.

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.

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

ANESTHESIOLOGIST Arizona Anesthesia Solutions

(480) 420-4027

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

(928) 778-9190 (928) 778-9190

GENERAL SURGEONS Dr. Thomas Hirasa

(928) 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

(928) 778-4300 (928) 776-8428 (928) 583-1000 (928) 777-0070 (928) 778-4300 (928) 778-4300 (928) 583-7887 (928) 776-8428

PAIN MANAGEMENT SPECIALISTS Dr. Bradley Benson (928) 445-4818 Dr. Walter Damper (928) 445-4818 Dr. Craig Leicht (928) 445-2700 PLASTIC SURGERY Dr. Burt Faibosoff

(928) 777-5817

ORTHOPAEDIC SPECIALISTS Dr. Richard Bassett (928) 777-9950 Dr. Kyle Chun (928) 777-9950 Dr. Bertrand Kaper (928) 778-9250 Dr. Paul C. Pflueger (928) 777-9950 Dr. Judah Pifer (928) 778-9250 Dr. W. Lee Richardson (928) 777-9950 Dr. Bradley Williams (928) 778-9250 PODIATRY Dr. Brad Hayman Dr. Saba Hajimollaali Kani Dr. Evan Simonson

(928) 776-9428 (928) 776-9428 (928) 777-9950

UROLOGISTS Dr. Paul Nguyen

(928) 771-5282

MAI NTA IN YOU R HEA LTH & BEAUTY AT WIL SON AES THE TICS At Wilson Aesthetics we want you to feel at home so we have cultured a space that we hope you walk into and all your worries disappear. We believe in treating the skin and the person as a whole. This isn’t about simply looking youthful or feeling great, it’s about transforming your lifestyle from the inside out. Your provider will create a customized anti-aging and skin health plan just for you. Our Medical cosmetic treatments are performed by our highly trained and experienced medical providers, nurses, and aestheticians.

SERVICES

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CONTACT HELLO@WILSONAESTHETICSAZ .COM 928. 350.5484

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

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