Prescott Healthy Living - VOL. 4, NO. 12

VOL. 4, NO. 12 prescotthealthyliving.com

Eye on the Holidays

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

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VOL. 4, NO. 12

CONTENTS

Eye on the Holidays

Beyond Fashion, the Right Sunglasses Protect your Eyes

Sharpening your Child's Hand-Eye Coordination

14 16

| PLAY | Shy Girl Workouts Can Conquer your Gym Stress How to Grow Pretty Poinsettias Take your Workout to the Next Level with Ankle Weights Prescott Lakes' Trails Lead to Panoramas, Petroglyphs Holiday Joy to You & Me! Climb Out of your Exercise Plateau Take Care of your Furry Friend's Vision Old-Fashioned Calisthenics Do the Trick Local Events

22 24 26 28 30 32 34 36 39

You Can Stay Healthy and Fit During the Holidays

Put Winter Boredom on Ice

18 20

| RENEW | Volunteering Over the Holidays Make Apples Part of your Self-Care this Holiday Season Know How to Take Care of your Eyes this Winter Which Acne Treatment is Best for you?

Yoga Can Help Regulate your Blood Sugar The Importance of Gratitude This Procedure can Strengthen Pelvic Floor Muscles Chill Down at Night to Sleep Well Managing Holiday Stress

| NOURISH |

40 58 60 42 62 44 64 46 66 48 68 50 71 52 Recipes 72-77 54 health & wellness

56 78-81 Q&A 82 Incorporate Winter Superfoods for Better Health Gluten-free Holiday Survival Guide

Stay Healthy During the Holidays: Tips and Tricks Consume Healthy Food to Keep Skin Glowing Make your Holiday Cheer Stress Free

Thoughtful Eating Gets you Safely Through the Holidays

Will Arizona Be Next?

DIRECTORY

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

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

Twice the Results.

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PRESCOTT

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

Keeping your Eye ON THE

Holiday Prize

W 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!

hile our visions of shimmering Christmas trees, delicious meals, glowing menorahs, glistening snow and sparkling Champagne are becoming reality, it’s easy to lose sight of the need to take care of yourself.

Doing so is a challenge this time of year, but our contributors and staff writers share numerous tricks, tips, alternatives and more to help you navigate the hustle and bustle of the season.

From being mindful to urging joy, embrace good health. It’s OK to adjust your fitness routine (we’ll show you how), and it’s absolutely imperative to enjoy the edible treats of the season (we’ll show you how).

Along the way, take care of your eyes with the proper sunglasses and by eating the right foods. And while we’re at it, read about how to care for your pet’s vision.

What would this time of year be without poinsettias? Learn how to care for them now and through the coming year.

A connecting theme in several of our articles is the importance of enough sleep and hydration. Check out the best temperatures to get the best sleep and how important hydration is during the cold months.

So whether a “Shy Girl Workout” is right for you or gluten-free eating is a must, read about it here. It’s all about you having a jolly time without regrets.

Happy Holidays,

Laurie

Associate Publisher 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

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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| PLAY | | RENEW | | NOURISH | Email laurie@roxco.com Visit www.prescotthealthyliving.com

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We care for women.

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

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Advertiser Index Arizona Dermatology Group . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

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Espire Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Fit Body Boot Camp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

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Gourmet Beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

H2O Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

in the next issue GO FOR THE GOAL

Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83

Prescott Sleep Solutions: Dana Rockey, DMD . . . . . . . . . . . . . . . . 17

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

ROX Travel - Prescott . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Shamrock Recovery Services LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

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Studio ROX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . 7, 84

| PLAY | | RENEW | | NOURISH |

Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Email laurie@roxco.com Visit prescotthealthyliving.com

Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

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1 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

Invest in

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Interior images are for representation only and do not reflect homes currently available for sale. Woodside Homes reserves the right to change floor plans, features, elevations, prices, materials, and specifications without notice. Optional features may be predetermined and included at additional cost to Buyer and are subject to construction cut-off dates. Persons pictured do not reflect racial or other demographic preferences. This advertisement is for illustration purposes only and is not part of a legally binding contract. Please see Sales Professional for full details. If you are working with a REALTOR or real estate agent, they must accompany and register you on your first visit. © November 2022 Woodside Homes.

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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. 12

Cathy Clements

Jodi Gilray-Szostak

Vickie Johnston

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.

Vickie Johnston is an international speaker, former lab tech, product designer, local resident, KYCA radio host, researcher, educator, creator and owner of the H2O Health store in Prescott Gateway Mall.

Vickie has been on the forefront of “Green Living” since the beginning.

John Murphy

Elisa Oliver-Nielsen

Dr. Jeanette M. Pilotte

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. Pilotte completed her education and residency at University of Illinois College of Medicine in 1992 and is a fellow of the American College of Obstetrics and Gynecology. She has been practicing in Prescott for over 20 years.

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

Founder, Make 100 Healthy

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

MA, Registered Dietician Nutritionist

Owner and Founder, H2O Health

MD, FACOG, Women’s Health and Wellness

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. 12 13

FEATURE

Beyond Fashion, THE RIGHT SUNGLASSES

s e y E r u o y t c e Prot

by Valerie Demetros

A

side from making you look cool, sunglasses also protect your eyes from harmful ultraviolet (UV) rays, reduce eyestrain in bright conditions and protect from other hazards.

Finding the right pair is important for your comfort and protection.

When purchasing sunglasses, you want to focus on Visible Light Transmission (VLT), style and tinting.

VLT is the amount of light that reaches your eyes through your lenses. It is measured as a percentage and is affected by the color and thickness of the lenses, material and coatings. Generally, look for 0% to 19% VLT for sunny conditions, 20% to 40% for all-purpose use, 40+% for overcast and low-light and 80% to 90% for night conditions.

For everyday use, casual style sunglasses can

do a good job shading your eyes. They are not typically designed to handle much more.

On the other hand, sport sunglasses are designed specifically for activities like running, hiking, biking, etc. They are usually lightweight and fit for fast-paced action.

High-end frame and lens materials are more impactresistant and flexible than casual sunglasses.

Sport sunglasses also usually have grippy nose pads and temple ends to keep the frames in place and some have interchangeable lenses for different light conditions.

For skiing and hiking, you’ll need glacier glasses.

These are designed to protect your eyes from the intense light at high altitudes and sunlight reflecting off snow. They often feature wrap-around extensions to block light from the sides.

In addition, polarized lenses will substantially reduce glare and work well if you enjoy water sports or are especially sensitive to glare.

But be careful, polarized lenses sometimes react with tints in windshields, creating blind spots and diminishing the visibility of LCD readouts.

If this happens, consider mirrored lenses as a glarereducing alternative.

You also can look for photochromic lenses, which automatically adjust to changing light intensities and conditions.

These get darker on bright days and lighter when conditions darken.

As far as your lens color choices, these affect how much visible light reaches your eyes, how well you see other colors and how well you see contrasts.

Dark colors like brown, gray and green are perfect for everyday use and most

outdoor activities. Darker shades are intended to cut through glare and reduce eyestrain. Gray and green lenses won’t distort colors, while brown lenses may.

Light colors (yellow/gold/ amber/rose/vermillion) excel in moderate- to low-level light conditions and work for skiing and snowboarding.

They provide depth perception and improve visibility of objects.

In the U.S., all sunglasses must meet Food and Drug Administration impact safety standards.

And while no lens is 100% unbreakable, plastic lenses are less likely to shatter if hit directly. Most nonprescription sunglass lenses are made from some type of plastic.

For sports, polycarbonate plastic sunglasses are especially tough, but if they are uncoated, they do scratch easily so make sure they are coated.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 1 5

FEATURE

Sharpening YOUR CHILD’S HAND-EYE COORDINATION

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

Y

ou can count on hand-eye coordination to assist in completing daily tasks, but what is it?

Hand-eye coordination means you are using visual input to coordinate hand movements in response.

This is why you are able to catch a ball coming your way without missing it or being hit by it. With strong hand-eye coordination, a person can pick up an object without fail.

Hand-eye coordination is a skill we take for granted. But for kiddos who fall behind on this skill, completing tasks can be a different story.

Kids with poor hand-eye coordination may avoid certain activities, neglect personal hygiene, struggle academically and miss out on social opportunities such as playing sports with their friends. You may also notice other symptoms such as clumsiness, poor attention, holding objects too close to the eyes and frustration.

Poor hand-eye coordination can be a symptom of conditions like cerebral palsy or developmental delays.

Repetition helps kids learn. If you know what your child likes to do and is interested in, you can use that knowledge to help suggest hand-eye coordination activities.

Here are a few areas to explore:

1 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

GET ACTIVE Use sports balls for playtime. Your child doesn’t need to be part of a sports team to reap the benefits of playing with toy balls. You can play catch with your little one or allow them to bounce the ball around as a solo activity.

If your child still isn’t a fan, replace the ball with a different item. Try

bubbles, for example.

Blow bubbles and see how many your child can pop with a single blow. Keep a tally and challenge your child to beat their score each time they pop a bubble.

USE PEN AND PAPER Writing can be a total blast while keeping your little one entertained.

They may even want to come back for more writing time later. Just have fun with it.

PUZZLES, BOARD GAMES AND BLOCKS Many classic toys and games offer a way for your child to work on hand-eye coordination skills. It goes to show you that you don’t need fancy or expensive toys to help your child learn and grow.

What matters is that they are having fun and learning from the experiences they have.

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FEATURE

You Can STAY HEALTHY AND FIT

During the Holidays

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

I

sn’t it crazy how fast the months go by? And here we are back in the middle of the holiday season.

We’re tempted by all those seasonal cookies, cakes, candy, big family meals and anything pumpkin spice — and eggnog is just around the corner.

So, here are my holiday health and fitness guidelines.

Stay active in your fitness routine, don’t break that habit. Exercising likely will help you better handle the stress that can

come with the holidays.

Let those endorphins fly.

Stay hydrated even when it’s cold outside.

Proper hydration keeps your mucous membranes in good working order, which could help you recover faster if you are hit by a holiday bug.

Curb overindulgence by sticking to four to five days going a bit overboard rather than the entire season. Don’t skip meals, eat slowly, appreciate a few special treats and listen to your body as it starts to feel full.

1 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

Sleep enough, as in seven to nine hours for adults and eight to 11 hours for children and teens. Stick to a sleep schedule, and stop eating/ drinking two to three hours before going to bed.

Don’t stress over the holiday things that don’t matter in the long run.

Keep your perspective and health in check first!

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

NOW OFFERING EMPOWER-RF! WHAT IS EMPOWER-RF? Empower-RF by InMode is the most advanced multi-functional platform delivering excellent women’s wellness therapies. This versatile in-office system provides neuromuscular re-education for weak pelvic floor muscles, relief from stress, urge, and mixed urinary incontinence and pain, improves blood circulation, targets subdermal adipose tissue, and strengthens abdominal muscles.

BIO IDENTICAL HORMONE REPLACEMENT THERAPY VAGINAL REJUVENATION INCONTINENCE GENITOURINARY SYNDROME OF MENOPAUSE (GSM) Jeanette Pilotte MD, FACOG

We offer same-day or next-day appointments to ensure that your urgent issues are addressed in a timely manner.

Our clinical staff is also available to perform blood draws in our office for routine and diagnostic testing.

www.whwprescott.com Denise L. Gallus, PA

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PRESCOTT, ARIZONA 86301

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FEATURE

Put Winter Boredom ON ICE

by Blake Herzog

1.

Gather around some roaring flames, whether they’re in the fireplace or fire pit.

2.

3.

Embark on a winter hike.

Go on an antiquing/ thrifting adventure in downtown Prescott, Chino Valley or wherever else you choose.

7.

8.

Teach yourself or your kids something new.

Go on a fun date or family night ice skating at Findlay Toyota Center.

9.

Make fake snow (there are lots of tutorials on YouTube) to decorate with inside your home.

4.

10.

11.

5.

12.

Make healthy winter cocktails or mocktails with friends at home.

Enjoy making snowflakes and other winter crafts with every generation of your family.

6.

Run, jog or walk a race to beat your best time or just to be with family or friends.

Take a bubble bath.

Visit a new restaurant or support a longtime favorite haunt.

Take your workout outside whenever possible — you’ll reap many benefits.

13.

2 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

Rearrange your living room furniture.

14.

Cook with seasonal ingredients for freshness, nutritional value and smaller carbon footprint.

20.

Take a trip to the Canyon Coaster Adventure Park in Williams for guaranteed snowy fun.

15.

16.

21.

17.

18.

22.

Create homemade gifts.

Make a scrapbook of everything that happened in 2023.

Teach yourself to code — it can’t hurt, right?

Be extra kind to your skin in the arid climate.

19.

Make frequent trips to your favorite coffeehouse.

Lock your screens away for a weekend and be present in the beautiful wintry world.

Attend a performance at the Elks Theatre or Jim and Linda Lee Performing Arts Center.

23.

Do cartwheels in the snow!

In their eyes, you’ll find the magic of the holidays.

Discover the magic!

Opt to adopt at Yavapai Humane Society

928.445.2666 Yavapaihumane.org

PLAY

Shy Girl Workouts CAN CONQUER YOUR

GYM STRESS If you’re one of the many women out there who has to psych herself up to get to the gym because you’re intimidated, you’re not alone. More and more women are switching to “shy girl” workouts for this very reason.

T

he trend hasn’t exploded by accident.

It taps into a common feeling of “gymtimidation,” a slang term for feeling anxious and self-conscious in public exercise spaces.

And the shy girl workout is gendered for a reason. A recent poll suggests that at least 67% of women report having gym anxiety compared to just 35% of men.

It’s all about not wanting to elbow your way up to the weight machines around the intense gym rats.

Enter TikTok and the shy girl workout. The hashtag #shygirlworkout has more than 200 million views and counting.

These workouts tend to be simple.

The focus is on the basics that can be done in one place — like core work, chest presses, rows, squats and lunges to build a solid

foundation. If you’re new to the gym, try going off-peak hours to get a feel for the gym without the crowds.

One example of a shy girl workout follows: Grab a set of dumbbells, a few bands and a mat for this full-body routine in your little corner of the gym. Perform 10 reps of each and repeat for three rounds:

* Narrow row * Reverse fly * Alternating hammer curls curls * Conventional to overhead press forward lunges * Alternating with a twist to the side

* Romanian deadlift * Overhead extension * Kickbacks

* Chest press with leg raise * Chest fly (work up * Planks to 1 minute) There are many videos out there on social media to help with your workouts. Long-term, it’s best to consult an expert to make sure you’re making the most of your workouts.

You’ll want to increase your weight and/or reps as you challenge your muscles.

Having the education and confidence to head to the barbell rack or machines will inevitably improve your progress over sticking with shy girl workouts in the long term.

But it’s also important to remember that women don’t only deserve the corner.

Once you are confident in your workouts, you may feel much more at ease and own the gym in your own right.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 2 3

PLAY

How to Grow PRETTY POINSETTIAS

by Ken Lain, The Mountain Gardener, Watters Garden Center

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ext to a living Christmas tree, nothing says Christmas like poinsettias.

There are dozens of colors ranging from traditional shades of red, pink and white to burgundy, peach, striped and freckled.

Poinsettias are not harmful to animal or human health. But they should not be eaten. Sticky white sap can cause a skin rash, so gloves are recommended when working with these plants. Avoid contact with eyes and mouth.

Wash tools after use.

Keep your plant’s soil moist, not wet.

AFTER THE HOLIDAYS

New Year’s Day, fertilize when you see new growth.

Provide adequate light and water for a prolonged bloom for several weeks.

Valentine’s Day, check your plant for signs of insects, such as whitefly.

Spray with neem oil at the first sign of bugs. If your plant has become long and leggy, cut back to about 5 inches.

St. Patrick’s Day, prune off faded and dried parts of the plant. Remove leaves

from the soil surface and add more potting soil if roots are visible. Continue keeping the plant in a bright, sunny window.

Memorial Day, trim 2 to 3 inches off of branches to promote side branching.

If you plan to continue growing your poinsettia as a potted plant, transplant it into a container.

Father’s Day, move your plant outside for the summer and place it in indirect light or transplant directly into your garden.

Fourth of July, trim the plant again. Move it into full sun. Continue to water and fertilize, but increase the amount to accelerate growth.

Labor Day, move indoors to a spot with at least six hours of direct light daily. As new growth begins, reduce the fertilizer to one-quarter recommended strength.

Autumn Equinox, starting on or near Sept.

21, give the plant 16 hours of uninterrupted darkness.

Put the plant in a closet, basement or under a box, then provide 8 hours of bright light daily. Note that the plant cannot receive even the slightest bit of light during the dark.

2 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

Continue to water and fertilize at a reduced rate.

Rotate the plant daily to give all sides even light.

Thanksgiving, discontinue the short day/ long night treatment. Put

the plant in a sunny area with at least six hours of direct light. Reduce water and fertilizer.

Christmas, enjoy your poinsettia. Start the cycle again after the new year.

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25

PLAY

TAKE YOUR WORKOUT TO THE NEXT LEVEL WITH

Ankle Weights Ankle weights are not just for old-school fitness nerds. These weights have staying power in today’s workouts. Modern ankle weights are being used from hot girl walks to low-impact barre workouts.

M

ost ankle weights are designed as mini sandbags to attach around your ankles with a Velcro strap. Typical weights range from 1 to 3 pounds and can up your game during everyday activities or a workout routine.

Research suggests they can improve your walking dynamics and help reduce body fat and cardiovascular disease risk.

And no matter where you are in your fitness journey,

using ankle weights can improve your overall stamina and strength. Start by wearing them around the house, to the grocery store or taking a walk.

When used correctly, ankle weight exercises can work muscles that have grown weak from inactivity.

For instance, if you spend your workday at a desk you can develop glute amnesia, an actual issue stemming from weak glutes. Ankle weights also can be useful

2 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

in physical therapy.

Before adding them to your routine, make sure you feel confident in your form for any exercise you plan to use with ankle weights.

Also, make sure you’re using the right weight.

If you’re walking with ankle weights, keep them light — 3 to 5 pounds max. Any more weight can alter your stride, placing stress on your lower back and pelvis.

For specific exercises

(like donkey kicks), aim for 5- to 10-pound weights on each leg, but ultimately choose what is best for you. Everyone is different so start slowly to get a feel for what works.

Low-impact workouts, like barre and Pilates, are well-suited for ankle weights with their slow and concentrated movements.

Eventually, work up to wearing ankle weights a few times a week for low-impact exercise.

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Keep in mind there are several smaller trails nestled around this loop as you navigate.

Panorama Trail — The northern leg of the Vista Trail Loop turns into this singletrack trail as it leaves the park and takes a steeper, narrower grade up the mesa through grasslands, giving users a better workout while still being accessible for everyone.

The entire loop formed by the Vista and Panorama trails between the park and Solstice Drive is about 1 mile.

Petroglyph Trail — From where the two sides of the loop converge on one short stretch that meets Solstice Drive, turn to the west and follow Solstice for about 150 feet, passing St. Enodoc Circle, until you see the Petroglyph Trail on the south side of the street.

This trail is a half-mile loop around the top of Solstice Mesa that includes a display of prehistoric petroglyphs found throughout Prescott Lakes as it was being built.

You’ll also see four petroglyphs arranged in a display about the solstice and excellent 360-degree views of the Greater Prescott area and the peaks beyond.

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he Prescott Lakes community sits across the street from Watson and Willow lakes and has its own waterfall at the entrance, along with small ponds on its golf courses. It’s also laced with paths connecting its neighborhoods to parks within and City of Prescott trails beyond its boundaries.

A 2-mile cluster of trails stemming from Vista Park has some of the best views and cardio workout moments. Offering diverse surfaces and views within their relatively short length, these trails traverse the mesas and canyons Prescott Lakes is built into and are open for public use: Vista Trail — A 6-foot-wide paved trail through the small park it’s named after, this is a hardened, improved path that accommodates strollers, kids’ bikes, walkers and most nonmotorized vehicles.

It’s a great stroll for the whole family that takes you through the park, which has well-maintained grassland landscaping and great views.

It loops through the park and follows a wash southward until it meets the Panorama Trail near Solstice Drive.

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by Blake Herzog

Trails Mileage: 8.03 Trail Uses:

For downloadable maps visit: http://www.prescotttrails.com

PLAY

PRESCOTT LAKES TRAILS (VISTA, PANORAMA & PETROGLYPH)

Parking fees: None Uses: Hiking, mountain biking Distance: Approximately 2 miles Level of difficulty: Easy to moderate Elevation: 5,250 feet to 5,480 feet

Map: City of Prescott

The 8 miles of public trails within Prescott Lakes include the Dells 89 trail system on its southeast side that hooks into the wider City network. The Panorama Trail continues south of Solstice Drive as the Pronghorn, which winds around to connect to the Petroglyph loop on its western end.

To reach Vista Park from downtown Prescott, take Gurley Street east to the interchange with AZ-89 and AZ-69, merging to the left (north) onto AZ-89.

Continue northeast until reaching Prescott Lakes Parkway, then turn left (northwest).

Continue for about two-thirds of a mile and turn left onto Smoke Tree Lane. After about one-third of a mile turn right onto Sarafina Lane and follow that street for about half a mile until reaching Vista Park on your left.

PLAY

Holiday Joy TO YOU & ME!

by John Murphy, Founder, Make 100 Healthy

W

ith a world full of worry and uncertainty, the holidays are the perfect time to appreciate everything we have in our life. It’s also an ideal time to show goodwill and kindness to those we love and to people we meet who may not be as fortunate as we are.

Joy is both a beautiful word and a wonderful feeling. Joy brings intense feelings of happiness, fulfillment and peace.

I feel joy is embracing and immersing ourselves in the moment. It is contagious and can make those who feel

lonely and down, feel loved and cherished. It happens all the time with random acts of kindness. This is the season to be a “Joy maker!”

That’s my challenge to you and myself, too. Make joy your theme in everything you do this holiday season.

Help someone who needs it. So many people are surprised at how joyful it is to lift someone else up. Maybe you know of a family that’s struggling. Find out how you can make a difference in their lives and give them a gift that touches their hearts.

Those who make a habit to give to others feel a sense of

3 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

peace and joy by doing good deeds just because they can.

Creating joy can be as simple as giving someone a big smile and wishing them a happy holiday.

Have you held a grudge against someone and just don’t know how to make it better? Give them a call and ask how they are. Apologize if you did something to hurt them. Clear the negative energy with grace and love.

You will be amazed how this selfless gesture can change the whole dynamic of your relationship. Even if it doesn’t, you will feel good about trying to mend the fence.

The best thing about writing articles for Prescott Healthy LIVING is that I get to share insights that can make a positive difference in someone’s life. You can do the same!

What the world needs now is joy for all of us. In the spirit of love and respect for others, now is the time, during the holidays, to extend the olive branch to your family, friends and strangers by being joyful and cheerful.

You just might get so much joy you’ll make it a year-round practice.

Have a joyful holiday.

Cheers.

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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 31

PLAY

Climb Out of your

Exercise Plateau Despite keeping up with any exercise program, it’s natural to notice a slowdown in your progression including endurance or building muscle. Luckily, it doesn’t have to stay that way.

T

here are ways around a workout plateau to get back to making progress.

WHAT IS IT? A workout plateau happens when your body gets used to the demands of your existing fitness routine, causing your progress to level out.

Over time as you follow a consistent schedule, your body adapts and becomes more efficient, burning fewer calories and building less muscle.

You can also hit a plateau from ineffective or inconsistent training and unhealthy diet and sleep habits.

While these training plateaus are normal, there are a few ways to move forward.

1. SWITCH UP YOUR ROUTINE Change your workouts by altering the intensity and duration. If you usually work at high intensity for short periods, switch it up and swim, row or cycle at a slow speed longer.

Intensify your workouts by lifting heavier weights, adding more reps and limiting rest periods. Throw in Tabata workouts and interval training to push past your existing limits.

2. TRY SOMETHING NEW Challenge your body with a new activity like a new sport, weight machine, treadmill or elliptical. You’ll use different muscle groups and movement patterns, which help prevent overuse and injuries.

If you work out alone, join a group class and if you’re usually in a group, try solo workouts. You can also add equipment like resistance bands or ankle weights.

3. FIND A PROFESSIONAL Personal trainers can create customized training programs to achieve your goals. They give fresh ideas, insights and feedback and even better, they provide encouragement, motivation and allimportant accountability.

A trainer will check your form to improve your mobility and range of motion to reduce your chance of injury.

4. CHECK YOUR NUTRITION Fuel your body properly before and after workouts with healthy foods. If you need to, consult a registered dietitian for healthy snack and meal ideas.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 3 3

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e r a C e k a T Furry Friend’s Vision OF YOUR

by Loree Walden, Marketing Manager, Yavapai Humane Society

W

hen we think about our furry family members’ happiness, their health is a top concern.

Yet, we might not always think about their eyes.

Like us, our pets can have eye troubles that, if ignored, could make them uncomfortable and affect their vision.

COMMON EYE PROBLEMS IN PETS

1. Conjunctivitis: Also known as “pink eye,” conjunctivitis is a common

eye condition characterized by redness, discharge and inflammation. It can be caused by allergies, infections or foreign objects in the eye.

2. Cataracts: Even our precious pups can get cataracts, which are a clouding of the eye’s lens, which can lead to blurred vision and, in severe cases, blindness.

3. Glaucoma: Glaucoma is a painful condition in which the pressure within the eye

increases, potentially leading to irreversible damage.

CARING FOR YOUR PET’S EYES

1. Regular Checkups: Annual checkups with your veterinarian are essential for monitoring your pet’s eye health.

2. Proper Nutrition: A balanced diet rich in essential nutrients like vitamin A and omega-3 fatty acids is crucial for maintaining your pet’s overall health.

3. Environmental Awareness: Keep an eye on your pet’s surroundings.

Sharp objects, plants or chemicals can pose threats to their eyes. Ensure your home and play areas are safe for your pet.

4. Gentle Cleaning: If your pet’s eyes produce excessive discharge or tears, gently clean them with a clean, damp cloth.

5. Preventive Care: Vaccinations and treatments for common pet diseases, such as

3 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

heartworm, can have indirect positive effects on eye health.

6. Eye Protection: If your pet enjoys outdoor activities, consider protective eyewear.

Goggles designed for pets can shield their eyes from UV rays, dust and debris. We all love to take our dogs on road trips and let them hang out the window to enjoy the breeze. But here’s something to think about… when a pebble hits your windshield, what usually happens? Now, what if that pebble hits your dog’s eye as it’s hanging out the window?

Keeping an eye out for any potential troubles, scheduling regular checkups, serving up a diet fit for a furry king or queen, and creating a safe and playful environment all play a role in maintaining your pet’s vision and their overall zest for life.

You can always find hope and love in a dog’s eyes, so let’s make sure they’re healthy.

R Relelaaxx yyourour

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PLAY

Old-Fashioned CALISTHENICS DO THE TRICK

Exercise doesn’t need to be complicated to be effective. Sometimes the simplest routines are best, which is why calisthenics work.

Calisthenics is simply an old-school fitness term for exercises you perform with your bodyweight and no added resistance. This includes pullups and chin-ups as well as squats, lunges, glute bridges and planks.

T

he good news is you can do these at home, the gym or outside. And people of all fitness levels can benefit by building fullbody strength, stability and control. You will use functional compound movement patterns like squats and pushups.

Better yet, calisthenics uses your bodyweight as resistance so it’s less stressful on joints and connective tissues. As you progress, you’ll need to add higher-level exercises.

If you’re just starting, plan two days per week and aim for three, saving a day in between for rest and stretching.

Begin with a routine of basic movements including glute bridges, planks and

lunges. Focus on these movements to master proper technique and prevent injury and continue to add more for variety.

GLUTE BRIDGE

(If you feel hamstrings more than glutes, move your feet closer to your butt.)

PLANK

1. Lay on your back, knees bent and feet hipwidth apart on the mat.

Place heels 8 inches from your butt with arms by your sides.

2. Squeeze glutes and abs as you lift your hips toward the ceiling as high as you can without arching your back. Stop when your body is in a straight line from knee to hip to shoulder.

3. Squeeze glutes tightly and hold.

4. Lower slowly, keeping tension as you go.

1. Get in a pushup position on the floor and hold your body lifted off the ground.

2. For proper form, keep hands under shoulders, engage glutes and keep your body aligned straight. (For beginners, start on your knees.)

3. Hold for 10 to 20 seconds, aiming for 60 seconds. Add modifications when this becomes easy.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 37

LOOKING FOR SPACE? ADVERTISE WITH US.

Call 928.350.8006

Email laurie@roxco.com

NOVEMBER-JANUARY Community Ice Skating & Hockey

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

EVENTS

City of Prescott 10 a.m. - noon

YOUTH EVENTS & ORGANIZATIONS: 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

Prescott Farmers Market Saturdays 9:30 a.m. - 12:30 p.m.

YRMC Parking Lot www.prescottfarmersmarket.org

Prescott Valley Community Market Sundays 10 a.m. - 3 p.m.

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

Photo by Karen Shaw

Local

DEC. 9

Nature Niños - Free Family Nature Program

RENEW

Volunteering

s y a Holid OVER THE

Even though the holidays are one of the best chances to spend time with loved ones, there are also countless opportunities to volunteer and lend a helping hand. Instead of getting caught up in gift giving, use this time to give back to those less fortunate.

V

olunteering not only benefits others, but you’d be surprised at the benefits for yourself.

Here are a few valuable reasons to volunteer this holiday season.

CHEMICAL REACTIONS A smile isn’t the only reaction that comes from helping others. There’s also a chemical response.

When you help others, you release “feel good” chemicals like serotonin, dopamine and oxytocin.

These chemicals regulate your moods, give you a sense of pleasure and help you connect with others.

LONGER LIFE The secret to living longer

may be giving more of yourself. Studies show that people who volunteer tend to live longer than those who don’t.

BOOST SELF-ESTEEM Giving can stimulate your brain’s mesolimbic pathway, or reward center, and release endorphins. This leads to a “helper’s high,” boosting self-esteem, elevating happiness and combating feelings of depression.

NURTURE RELATIONSHIPS One of the best ways to make new friends and strengthen existing relationships is to participate in a shared activity. Many times, volunteers have

diverse backgrounds, expanding social networks and enhancing social skills.

SPREAD HOLIDAY CHEER

Teens can especially benefit from helping others and learning about the world outside their neighborhoods.

REAPING THE REWARDS

While many of us may get stressed about family gatherings, think of the individuals who don’t have family nearby. Volunteer with veterans in your community, on a hospital ward, in a retirement home and in other places to help others feel less alone.

LEAD BY EXAMPLE Why not set a good example? Share your plans to volunteer, explain why you want to be of service and encourage others to join you.

Volunteering is not just working for free. You get just as much (if not more) than you put in.

Aside from boosting your mood, you can make new friends, encourage your family and inspire others.

Everyone benefits.

Remember, nonprofits need just as much help throughout the year. So even if you can’t find the perfect chance to give back during the holidays, there’s still plenty you can do year-round.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 41

RENEW MAKE APPLES PART OF YOUR SELF-CARE THIS

Holiday Season

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

T

he Christmas rush is upon us. Take a breath…it will be OK. To help this season pass joyously and as stress free as possible, let’s do some self-care along the way to help remain calm throughout the holidays.

It is important to maintain a balanced nervous system, since all body systems would be immobilized without it. In fact, our autonomic nervous system controls over 80% of bodily functions and is very susceptible to external stressors (i.e., the holidays).

Sustaining your body’s ability to maintain healthy nerve pathways helps the body keep its corrective healing practices rather than compensations. When those pathways have made their corrections within the body (with a little guidance from practitioners who

know the nervous system), it brings forth a “smooth/ well oiled” feeling.

Adding to that feeling, would be feeling joyful and happy, which comes from within our enteric nervous system — otherwise known as our “second brain” — which controls our digestive system.

Fifty percent of the body’s dopamine is developed here. This is your “joy hormone.” Ninety percent of the body’s serotonin is also developed here. This is your “happiness hormone.”

Remember the old saying “eat an apple a day to keep the doctor away”? Well, there is something to that!

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

Pectin is the soluble fiber in an apple that improves digestion and gently cleanses the bowels and may help keep the sugar overload down, which will in turn lower the feelings of anxiety/depression.

Sugar overload often happens during the holidays and may contribute to the slump some of us get into in January when we suddenly run out of fudge.

So, add apples to your holiday feast. They make great stocking stuffers, too!

While you are thinking of others during the holidays, making

your lists and checking them twice, please remember a little selfcare, such as walking, soaking up the morning sunshine, doing some deep relaxation stretches, breathing in deeply and getting some bodywork is just as important.

Keeping our bodies running smooth and welloiled will shine through to others as it is a reflection to all who you encounter. Selfcare is one of the best gifts you can give yourself to bring about joy and happiness to your hustle and bustle of the holiday season.

RENEW

KNOW HOW TO Eyes This Winter TAKE CARE OF YOUR

by Valerie Demetros

W

inter is here and that means wearing cozy sweaters and drinking hot chocolate. But it also is an important time to pay attention to your eyes.

With temperatures outside dropping, humidity also lowers. This can be drying not only to your skin but also your eyes.

And heading indoors doesn’t necessarily make that any better. Dry indoor air can be just as drying.

Re-circulated indoor air is laden with dehydrating elements like ambient skin flora and bacteria.

Although skiing and outdoor sports are exhilarating, excessive UV exposure through direct sunlight can increase the risk of cataracts as well as skin cancer. Grab sunscreen and sunglasses during prolonged outdoor activities.

Be aware that you can

get excessive UV exposure from the reflection off snowy surfaces, and it is equally bad for your skin and eye health.

One way to take care of your eyes is to regulate the temperature indoors.

Turn down your central heating to a mild temperature, ensuring ample moisture retention in your eyes. Even using a humidifier can put a little moisture back in your skin and eyes.

No matter what you do, you will probably get dry eyes occasionally. Rather than using medicated eye drops, consider artificial tears. If they are just dry and not irritated, this can be better for your eyes.

If you wear contacts, stay away from most eye drops. The chemicals can interact with the lenses and cause damage.

Another important

factor is to stay hydrated. It never hurts to drink water to keep your eyes at their best. Aim for the typical eight glasses every day.

While you’re out in the sun and snow, quality sunglasses are your friends. Block out those UV rays, and while heading down the slopes, use quality goggles with built-in UV protection.

When your eyes do become dry and itchy, place a warm damp cloth over them for 15 minutes.

Lay back and relax. If it persists, go for an eye exam and make sure there are no underlying issues.

Finally, keep your eyes clean. Unless you just washed your hands, keep them away from your eyes. Make sure to remove your makeup before bed, and wash or replace makeup and brushes to ward off infections.

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h c i h W Acne Treatment

RENEW

IS BEST FOR YOU?

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

F

rom high-tech procedures to specialized facial treatments, there are multiple ways to reduce or even eliminate the appearance of acne and acne scars.

GENTLEMAN’S FACIAL TREATMENT Men’s skin care needs, influenced by higher testosterone levels, are distinct. This hormone makes men’s skin produce more oil than women’s, leading to clogged pores, acne and a dull complexion.

A double cleanse with Osea Ocean Cleansing Mudd removes impurities and excess oil. Steam opens up the pores, making exfoliation more effective.

Extractions clear out deepseated dirt, preventing acne.

TEEN PURIFYING FACIAL This facial is tailored to address adolescent skin and its fluctuating condition.

The treatment begins with a double cleansing process. Steam is applied, prepping the skin for effective exfoliation.

A sulfur mask is applied.

Sulfur is known for its potent anti-acne properties, helping to reduce inflammation and combat acne-causing bacteria.

SIGNATURE HYDRAFACIAL™ The Signature HydraFacial™ is a potent solution.

The treatment begins with a deep cleansing.

The exfoliation phase removes dead skin cells, which can often trap oil and bacteria, leading to acne. By clearing this layer, the skin becomes more receptive to the subsequent extraction process, where advanced Vortex-Fusing™ technology is employed to draw out deeper impurities.

What truly sets this facial apart in addressing acne is its infusion of antioxidants, peptides and hyaluronic acid to nourish the skin and combat inflammation.

SKINPEN MICRONEEDLING This procedure taps into the skin’s innate ability to heal itself. It intentionally creates minuscule injuries using fine needles.

This controlled method

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stimulates the skin’s self-repair mechanism, increasing collagen production. Collagen, a vital protein, maintains skin elasticity and structure.

The treatment addresses other skin concerns like hyperpigmentation, stretch marks, uneven skin texture and wrinkles.

SIGNATURE DIAMONDGLOW® The Signature DiamondGlow uses

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The extraction phase clears clogged pores.

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Skin is freed of breakouts and fortified against future ones.

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RENEW

YOGA CAN HELP REGULATE YOUR BLOOD SUGAR

Yoga for diabetes, if done the right way, can work wonders to lower your blood sugar levels naturally.

Yoga also helps reduce the risk of potential complications. In the early stage of diabetes, yoga can help control sugar levels. Certain poses may even help lower blood pressure and blood sugar levels while improving circulation.

R

ight now there are 15% of adults in the U.S. with diabetes, and the Centers for Disease Control and Prevention estimates another 38% have prediabetes. One way to control blood sugar is through exercise.

Although any exercise is helpful, research shows yoga in particular helps.

One 2014 study of 11,000 people found that three months of a yoga-based lifestyle was associated with remission of prediabetes and prevention of Type 2 diabetes.

In addition, seated postures and forward bends were associated

with better pancreatic function. Researchers believe this is due to these poses massaging the pancreas and stimulating the secretion of insulin.

One pose, legs-upthe-wall, is a restorative inversion that allows for relaxation and can lower stress levels, which helps lower blood pressure and blood sugar levels as well as relieving headaches, boosting energy and increasing circulation.

Start by sitting with your right side against a wall. Then swing your legs up along the wall as you move to lay flat on your back. Your body should form a 90-degree angle against the wall.

Keep your butt as close to the wall as possible.

Relax your neck and chin and stretch out your arms to the side with your palms face up. Hold for 5 to 15 minutes. Release by gently sliding your legs down to the side.

The American Diabetes Association recommends 150 minutes or more of moderate to vigorous activity per week.

Spread that activity out but go no more than two consecutive days without activity.

Of course, exercise is not a replacement for taking insulin, and being active doesn’t mean you no longer need to track your glucose levels.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 49

Gratitude

RENEW

The Importance of

by Heather Burgoyne, Owner, Soar Pilates

I

n our fast-paced world, the daily chaos often obscures a profound tool for enhancing our health and happiness: gratitude.

Far from just a fleeting emotion, gratitude is a transformative mindset.

This simple, yet impactful, practice can shift your life’s pattern from overwhelm to bliss.

At its heart, gratitude means acknowledging and cherishing life’s gifts, whether monumental or minute. This practice trains us to focus on abundance rather than absence.

Instead of obsessing over what we don’t have or how we stack up against others, gratitude teaches us to celebrate what we have. This can even apply to your fitness journey. Daily reflection on your progress, however incremental, can shift your viewpoint toward positivity.

Focus on what is happening on the inside and how movement is making you feel verses external appearance. It allows us to build resilience, making challenges and obstacles feel less daunting and more like stepping stones.

Studies reveal that the practice of gratitude

can light up the brain’s reward pathways, releasing dopamine and serotonin — the “feel-good” neurotransmitters. This biological underpinning makes gratitude a selfreinforcing habit.

Think about the last time you were truly grateful for something. Did you express gratitude for it in some way? Or when you were on the receiving end of gratitude, how did it feel in your body? How did it affect your mood? If you answered that it felt good, that’s dopamine and serotonin at play.

When you feel good and reflect on your strengths and accomplishments, it leads to a healthier relationship with oneself.

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Instead of chasing societal standards of success or beauty, you come to embrace your unique journey as something to cherish.

Finding the time and space for gratitude can be simple:

a gratitude * Keep journal: Jot down three things you are looking forward to or blessings for which you’re thankful. it: Don’t * Express hesitate to communicate your gratitude with loved ones, whether through a handwritten note, a text or a heartfelt conversation.

* Mindfulness: Incorporate gratitude into your meditation or moments of quiet reflection.

movement: * Somatic Be present in moving your body, focusing on the internal experience. your lens: Re* Shift frame challenges as opportunities to grow and gain wisdom.

Incorporating gratitude into your daily regimen can lead to a comprehensive shift from your mental and emotional state to your relationships and even your physical well-being.

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RENEW

THIS PROCEDURE CAN STRENGTHEN

Pelvic Floor Muscles

by Dr. Jeanette M. Pilotte, MD, FACOG, Women’s Health and Wellness

S

tresses of aging, pregnancy, childbirth, hormone fluctuations and menopause all can weaken women’s pelvic floor muscles, creating stress urinary incontinence and urge incontinence as well as decreased sexual sensation and satisfaction.

The VTone procedure strengthens the pelvic floor and address these issues.

It is a gentle, nonsurgical FDA-cleared technology that provides electrical muscle stimulation (EMS), paired with neuromuscular re-education, to rehabilitate the pelvic floor muscles.

How does VTone work?

VTone, on the Empower platform by InMode, is a highly effective and noninvasive treatment that helps to tone and train muscles of the pelvic floor. During a VTone treatment a single-use electrostimulator, about the size of a tampon, is placed into the vaginal canal to trigger involuntary muscle contractions.

These contractions tone and tighten the pelvic floor, particularly those muscle fibers weakened or overstretched during pregnancy and childbirth.

VTone treatments are performed in the office,

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usually in a series of six to eight treatments over three months. It is a painless procedure — completed in 30 minutes, without anesthesia, surgery or downtime.

Most patients report increased urinary control, reduced bladder leakage and improved sexual sensation. Results are cumulative, with most patients realizing optimal strengthening one to two weeks after their final treatment.

Maintenance treatments are performed annually.

VTone quickly restores patient confidence and

quality of life, without surgery or downtime.

Combined with Morpheus8V and Votiva on the Empower platform

by InMode, VTone provides the most aggressive nonsurgical option to treat female urinary incontinence to date.

This allows women to manage their urinary leakage with an easy, FDA-cleared procedure and to avoid bladder mesh surgery with all of the potential surgical complications including mesh erosion, scarring and painful intercourse for both partners.

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RENEW

hill Down CSLEEP WELL AT NIGHT TO

by Blake Herzog

I

f you’ve been getting more and better sleep lately, it could have more than a little to do with the weather.

One of the standard sleep hygiene tips experts give us — the recommendation to keep your bedroom cool at night — is typically easier to accomplish during winter.

The ideal room temperature can vary from person to person, but most experts put it somewhere in the 60s, while some studies suggest slightly warmer temps may be more beneficial for children and older adults.

Our body temperature usually decreases by about two degrees at night, a process that coincides with the release of higher amounts of melatonin to induce the fatigue and grogginess that leads to restful slumber.

Sleeping in a cooler room accelerates this process and increases the time

you spend in REM (rapid eye movement) slumber, during which your body’s ability to control its interior temperature diminishes.

This time of year you may be more concerned about keeping your home’s ambient temperature out of the 50s, though cooler temperatures are believed to be less damaging to sleep quality, up to a point. A good rule of thumb is if you’re shivering, you should turn up the thermostat.

And if you love to take warm showers and baths before bedtime you won’t have to give those up; they help draw your body’s internal heat out through your skin’s surface once you get out, lowering your core temperature.

an environment that promotes slumber. Other pieces of the puzzle include:

MORE SLEEP POINTERS

caffeine, * Avoid alcohol and heavy

Room temperature is just one of the factors sleep specialists home in on when it comes to creating

bedrooms * Keeping dark and quiet by using curtains, blinds and blackout curtains and keeping noise to a minimum, unless you find a white noise machine helps to mask other distracting sounds. consistent * Maintain sleep and wake times throughout the week and on weekends. electronic screens * Keep and other devices out of the bedroom. an adequate * Get amount of exercise during the day.

meals during the last couple of hours before bedtime.

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ging a n a M HOLIDAY

RENEW

STRESS

Welcome to the holidays — when togetherness and celebration are both a gift and a curse.

Although the season can bring fun and happiness with shopping, parties, great food and family, it also can trigger sadness and overwhelming feelings while getting caught up in the activities.

O

ne study found more than 80% of people find the holiday season to be “somewhat” or “very” stressful. Another study by the National Alliance on Mental Illness showed that 64% of people with mental illness report that holidays make their conditions worse.

There are a few things you can do to take care of yourself and those around you.

SLOW DOWN Too many activities, even if fun, can end in too much holiday stress and leave you feeling drained, rather than happy. It’s OK to say no to invitations.

Take time for yourself and relax during the season to be there for your family.

KNOW YOURSELF Recognize your triggers so you can prepare for stressful

situations. Is shopping for gifts too stressful?

Consider online shopping to remove a bit of the stress. Do you overdo it at every party? Just choose a few; skip the rest.

DON’T OVERINDULGE Now is the time to be merry, but take it easy.

The temptation to overindulge in spending, desserts or alcohol can have consequences that linger long after the season is over.

TAKE SHORTCUTS If sending cards with a personal newsletter stresses you out each year, skip the newsletter or just send cards only to a select few.

The same goes for baking — will everyone be upset if you buy treats rather than work in the kitchen for days? At the very least, make less for just a few people and buy the rest.

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LIMIT YOUR INTERACTIONS Be aware of your boundaries. With difficult relatives, it’s OK to set limits, including skipping visits or limiting them.

If you tend to experience loneliness during the holidays, invite a group of friends over.

If virtually everyone you know is busy, consider volunteering.

It can be extremely

fulfilling and diverting.

TAKE CARE OF YOU Eat healthy, now is not the time to get rundown and tired from too much alcohol and sugar. You need your energy. And don’t forget to do what makes you happy.

Whether that means a spa day or time at the gym, you need it. These are the things that keep you present.

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We utilize relationship-building and brand awareness techniques to help strengthen your brand’s presence on the web. We’ll speak with you about your current situation, your goals and your timeline to understand how we can best be of service to provide you with maximum social media campaign results.

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NOURISH

Winter Superfoods INCORPORATE

FOR BETTER HEALTH

by Valerie Demetros

W

inter can be a tough season for your health.

The key is to enhance your diet with the right winter superfoods to boost your immunity and stay healthy.

Every year, it seems there is another superfood to include in your diet. Whether it’s kale, cauliflower or goji berries, there is no magical food to solve your health concerns. But certain seasonal foods pack more of a nutritional punch than others.

Superfoods usually refers to foods high in vitamins and minerals and rich in compounds like fiber and antioxidants. And adding these to your diet can be beneficial to your health.

If you’re ready to add some cold-weather superfoods, check out the list below and get cooking.

Winter squash, whether butternut, spaghetti or acorn, are all loaded with fiber, magnesium, beta carotene and vitamins C and B6.

Simply chop and toss in oil and spices and roast in the

oven. Many winter squash, including pumpkins (not just for jack-o’-lanterns), can be made into luscious soups. Spaghetti squash can also be roasted with a bit of oil and salt, then shredded for a hearty pasta substitute with marinara.

Sweet potatoes are antioxidant-rich dynamos packed with potassium, betacarotene and magnesium.

They help with inflammation to heal your gut and help with weight loss.

Slice thin and toss with oil and spices, then air fry for healthy sweet potato fries.

Ginger has been used for centuries as a natural immune booster and digestive. Add fresh grated ginger to winter squash soup or toss in a stir-fry. You can also steep fresh ginger in hot water with honey and lemon for a soothing tea.

Fennel is a winter powerhouse filled with fiber, potassium, manganese, calcium, iron, magnesium, phosphorus and copper. It

has a strong licorice flavor and is used as a digestive aid for heartburn and IBS. All parts are edible. Eat the bulbs raw or braised, and cook the stalks and greens in soups, stuffing or broths.

Avocados not only taste great but are high in monounsaturated fats. A 2022 study published in the Journal of the American Heart Association found that higher avocado intake may be related to lower risk of cardiovascular disease.

Whether it’s avocado toast or guacamole, you are taking care of your heart.

Brussels sprouts, those popular mini cabbages, are chock full of vitamin C to boost your immune system and high in phytonutrients and glucosinolates to lower inflammation. Roast with olive oil, garlic and salt.

And don’t forget exercise — the perfect complement to support your immune system. Get out and take a walk while breathing in the crisp winter air.

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NOURISH

Gluten-free Holiday SURVIVAL GUIDE

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

M

y gift to you this season are some tips on glutenfree eating during this marvelous, but sometimes tricky, time of year.

PLAN AHEAD If you are hosting, select your menu, organize your recipes, make a grocery list and prepare as many items as you can in advance. Test any new recipes beforehand.

When celebrating away from home, let your host know you are on a gluten-free diet and ask what gluten-free products your host might need and offer to buy those items accordingly.

Also, consider a dish you can bring to complement the menu.

READ FOOD LABELS Do not eat food if you don’t know the ingredients.

If there are questions about a product, call the manufacturer. Educate your hosts about hidden sources of gluten or allergens.

BACK TO BASICS The best way to eat safely and nutritiously is to eat simply. Choose single-ingredient foods —wholesome items that are naturally gluten-free and allergy-friendly.

Prepare them by using simple recipes that do not require too many ingredients or much time.

You can always enhance the flavor by adding zest, herbs, spices and flavorful sauces. Avoid packaged goods and refined products unless you have read the list of ingredients.

SUBSTITUTE SAFELY You can prepare glutenfree gravy, stuffing, biscuits and desserts using a gluten-free all-purpose flour blend. With these

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commercial blends, now readily available in most grocery stores, you can rework almost any recipe.

Simply add up the amount of flour and starches in your recipe and replace that with an equal amount of gluten-free all-purpose flour blend.

CLEAN YOUR SPACE If you’re away from home and cooking in a glutenfull kitchen, clean your work surfaces with warm, sudsy water. Wash your hands frequently while cooking. Bring your own cutting board from home or buy a new one there.

GLUTEN-FREE SNACKS Easy alternatives are vegetable or fruit platters, potatoes, cheese, main course meats (depending on how they are prepared), gluten-free grains such as quinoa, oats, rice, millet and sorghum.

To completely ensure you have something to eat, pack a few gluten-free snacks, nuts, dried fruit and glutenfree cereal in your bag.

These come in handy while you’re a guest or traveling during the holidays.

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NOURISH

Stay Healthy

During the Holidays: TIPS AND TRICKS

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

S

taying healthy during the holidays doesn’t have to be a struggle.

With the right mindset and some simple strategies, you can still enjoy all the holiday festivities while keeping your health in check.

Instead of viewing this season as an excuse to overindulge, think of it as an opportunity to maintain your health and wellness.

This mindset shift can help you make better choices and stay on track with your health goals.

Manage portion sizes. With all the delicious food around, it’s tempting to fill our plates and go for seconds (or thirds).

But this can quickly lead to overeating and feeling sluggish. Instead, fill half of your plate with vegetables, a quarter with protein and a quarter with carbs.

Look for healthier alternatives to your favorite dishes, such as using Greek yogurt instead of sour cream or swapping mashed potatoes for mashed cauliflower.

As you know the holiday season is notorious for sugary treats like cookies, cakes and pies. While it’s OK to indulge in moderation,

it’s important to be mindful of your sugar intake. Too much sugar can lead to energy crashes and unwanted weight gain.

Try to limit your sugar intake by choosing healthier alternatives or only having small portions of your favorite treats.

Drinking enough water is crucial for our health, yet it’s easy to forget during the holiday hustle and bustle.

Stay hydrated by carrying a water bottle and sipping water throughout the day. This can also help you feel fuller and avoid overeating.

Lastly, remember to be kind to yourself.

It’s OK to have some indulgences during the holidays, and it’s essential not to beat yourself up over them. Focus on overall healthy habits rather than perfection, and you’ll find staying healthy during the holidays is more manageable than you thought.

Remember, staying healthy during the holidays is all about balance and moderation. With these

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tips and tricks in mind, you can enjoy this festive season while still taking care of your health.

Prioritize self-care, practice portion control, stay active

and you’ll be on your way to a happy and healthy holiday season. So go ahead, enjoy that slice of pie or sip on a cup of hot cocoa, knowing that you’re taking care of your mind and body during this special time of year.

Happy holidays!

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Consume Healthy Food TO KEEP SKIN GLOWING

If your skin doesn’t have the same glow it used to or you’re not even sure it’s ever really had it, there’s a lot you can do to glow it up.

T

here always are tricks with foundation and lighting to create the appearance of an even tone, moisturized sheen and internal luminescence.

In the long run though, it’s better to ensure you actually have healthy skin by caring for it properly and leading an overall healthy lifestyle.

This includes a healthy diet — and here are a few foods containing nutrients that boost your skin health:

boost your skin barrier and membrane structure. Research also indicates they include compounds that help protect us from UV damage, speed skin care and improve eczema and other chronic skin conditions.

— They’re * Cucumbers 95% water so they can

— These * Almonds all-around nutritional heavy-hitters carry a form of vitamin E called alpha-tocopherols that help to lock moisture into the skin and prevent discoloration. They’re also heavy on linoleic acids, which also build the skin barrier while aiding in wrinkle reduction.

— * Avocados Rich in healthy monounsaturated fats, avocados can

*

— These * Mangoes delectable tropical treats are teeming with carotenoids, which help to promote collagen production, and vitamin C, an antioxidant that also helps skin retain its moisture.

— They contain * Oysters more zinc per ounce

hydrate your skin on top of the copious amount of fluid you need to be drinking anyway, so slip them into your salads.

They also have antiinflammatory properties that reduce puffiness and soothe irritation.

— Found in * Tomatoes tomatoes, lycopene is

Kale — One of the most nutrient-dense foods known to humanity includes glucoraphanin, which can tamp down oxidative stress, and vitamins A and B, which encourage new cell production, keeping skin plump and supple.

an especially potent carotenoid for our skin health, able to squelch free radicals and firing up your skin’s defenses against inflammation and oxidative stress.

It can prevent discoloration, changes in textures and fine lines and wrinkles.

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than any other food, a trace mineral that plays a key role in collagen production, wound healing and protecting against infection.

NOURISH

NOURISH

Make your Holiday Cheer

Stress Free

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

H

ealthy eating, exercise, meditation and good self-care are the gifts we need to give ourselves and others this holiday season of joy and good cheer.

5 HEALTHY FOODS TO REDUCE STRESS THIS HOLIDAY SEASON

Sweet potatoes are an excellent source of lycopene, an antioxidant.

Lycopene improves mood by preventing the formation of pro-inflammatory compounds, like interleukin-6, which links to depression. Sweet potatoes also are high in other mood enhancers, like vitamin B6 and magnesium.

Lentils are the perfect comfort food (think lentil soup). Not only are lentils hearty, filling and perfectly warm on cold winter days, they also pack depression-fighting folate. Folate helps make serotonin and dopamine.

Almonds are brimming with vitamin E and B vitamins, which may protect both your immune system and mood. Also, one-fourth of one cup of dry-roasted, salted almonds packs about 25% of your daily recommended

magnesium intake, which protects your body against oxidative stress.

Chamomile tea has mild tranquilizing effects and contains an antioxidant called apigenin, which helps reduce anxiety. Plus, chamomile promotes sleep, allowing your body to get the rest it needs to deal with stressors.

Oatmeal contains the healthy carbohydrates and fiber needed to boost your serotonin levels for three hours. A perky disposition depends on carbohydrates.

Serotonin, your brain’s primary mood-boosting

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neurotransmitter, comes from the amino acid tryptophan. Tryptophan needs carbohydrates to reach the brain.

More ways to reduce stress and boost your immune system during the holidays: Meditation practice will greatly reduce stress. Sit in a chair or on the floor, spine erect with your hands resting gently in your lap. Take three deep cleansing breaths and then just breathe naturally.

Quality over quantity is important here. If you are just able to sit for 3 to 5

minutes that’s fine. As you are meditating, thoughts will arise. Don’t judge them or get involved with them, just notice and then go back to the awareness of your breath, and your thoughts will dissolve.

Exercise is great for stress so get out for a walk with friends, family and the dog!

Reiki is very relaxing and great to re-balance us when we get jangled from stress and all the demands of the season.

Be sure to take good care of yourself and each other this holiday season.

May all Beings Benefit

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NOURISH

Thoughtful Eating GETS YOU SAFELY THROUGH THE HOLIDAYS

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

I

love this season! As a kid, this was the only time my mom baked a lot. We had birthday cakes, but holiday cookies and sweet breads were a once-a-year thing.

Now, I bake for my kids. I make cookies and sweet breads, but they don’t prefer the ones I remember and love. So I make a few different ones.

Is this you? When you think of the holidays, you immediately think of special foods that take you back? As adults, though, we seem to be constantly watching what we eat.

There are smart ways to negotiate the holidays.

First, be kind to yourself.

Enjoy the parties and gatherings with friends and family. These times in life are short and should be enjoyed and celebrated.

My holiday rule? If there are items I only see or make during this time of year, I allow myself to have some — whether main courses, sides or desserts.

But are your eyes too big? I think of wide-eyed

children with gifts under the tree, this is not how to approach food. You can have the wide-eyed wonderment of a child, but don’t dive right in.

Pause and evaluate everything in front of you.

Secondly, if you are going to a gathering and know there is going to be a lot of food, make sure you are eating normally during the

day. Don’t fast and go to the gathering famished.

This subconsciously gives you permission to overeat.

When you go to the gathering, look at all the food first. You may find there is nothing special, and as I say, “not

6 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

worth the calories.” So I don’t eat them. But if you see something you think of as special for the holidays, allow yourself to have a piece.

Eat slowly and enjoy it.

There are two things that can happen, you don’t like the way this one is made, so don’t finish it or you like it and eat the whole piece. Either

way, there is a balance to what you are eating.

Thinking it through will allow you to give yourself grace and not gorge. You will feel better for not having overindulged, and you won’t feel like you were isolated and left out of the holiday fun.

Enjoy this season thoughtfully!

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NOURISH

Will Arizona BE NEXT?

by Vickie Johnston, Owner and Founder, H2O Health

S

ix states have banned or put serious restrictions on water softeners that are salt based.

Scottsdale has already banned such systems.

Can you guess why they might be doing this?

It is well-known that salts have been killing grasslands and trees. If you have ever watered your plants with it, you know this is true. You cannot water your plants with salt water. If it’s not good for plants, do you really think it’s good for us?

An even bigger and very costly issue is that water softener salts and brine put unnecessary burdens on the already

existing water crisis in our country. It costs billions to repair the damage to septic systems, pipes and municipal wastewater facilities, as these salts rapidly degrade pipes and septic systems.

In addition, the high concentrations of sodium discharged into septic systems/tanks harm the beneficial microbes, affecting their ability to break down solids. These salts destroy the essential good bacteria needed for breaking down organic solid wastes.

Good bacteria are necessary and vital to our eco systems and our health. The lack of these good bacteria poses a serious problem

for our environment.

If a typical household with a family of four uses 75 to 85 gallons of treated/softened water per day per person, they will use 320 to 350 gallons per day — or 10,000 gallons a month.

That’s approximately 120,000 gallons a year and that amount of water weighs nearly 1 million pounds.

That’s a lot of salt water down the drain.

The next issue to consider is our health.

Are these salts even good for us?

In July 2020, the National Institutes of Health found there are positive health benefits from drinking

hard water. The study showed that the minerals calcium and magnesium play important roles in improved heart function, digestion, blood sugar regulation, even fighting cancer.

Minerals are essential for good health, and that’s why they are found in water.

So, we are faced with a choice. Do we waste gallons of water to provide a softer water that may leave our skin feeling smoother, yet is virtually undrinkable? Or, do we look at a better, healthier option that will preserve our precious water resources while also being better for our bodies overall?

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 7 1

NOURISH HEALTHY

Recipes QUICK

Chunky Chicken Soup

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

This hearty soup will comfort and satisfy your heart and tummy while helping your eye sight.

Ph

A key ingredient, carrots, are a great source of beta-carotene, which has been discovered to be protective of eye health.

Carrots also contain other antioxidants that are good for the whole body.

o: ot B

ai

le

y

Zy

gu

ti s

2 lg

Carrots

4 stalks

Celery

1 med

Yellow onion

2 tbs

Avocado oil

4 cups

Chicken, roasted

6-7 cups

Chicken broth

3 cloves

Garlic

1 tsp

Thyme, dried

1-2 tbs

Lemon juice

3 cups

Egg noodles, uncooked

Salt to taste Pepper to taste

1

Heat large pot with avocado oil. Dice onions, add to pot. Chop carrots and celery into 1/4 inch slices, add to pot and cover. Mince garlic, then add to pan, stir well and cover until onions soften.

2

Add chicken, thyme, lemon juice and broth.

Bring to a boil, then let simmer 5 to 8 minutes before adding noodles and simmering for another 5 to 8 minutes. Remove from heat, plate and enjoy!

Serves 4 | Time to Table 30 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

NOURISH KETO

Cheese & Salami Frittata Muffins These savory little bites of eggy goodness are great for a quick breakfast, an extra boost at lunch or even atop some mixed greens as a side piece for dinner.

Peas are their secret healthboosting ingredient, carrying vitamins A, B, C and E, zinc and additional antioxidants. These nutrients can reduce inflammation and boost your immunity.

3.5 oz

Salami, any type, chopped

1/2 cup

Cheddar or other hard cheese, grated

1/2 cup

Peas, frozen

1/2 cup

Cream

6

Eggs

Oil Salt & freshly ground pepper, to season

1 2 3

Preheat oven to 350°. Brush or spray a 6-cup jumbo or Texas muffin pan with oil.

Combine salami, cheese and peas in a bowl. Divide mixture evenly between wells in muffin pan.

Use a fork to whisk cream and eggs together in

another bowl. Season with salt and pepper. Pour evenly over salami mixture. Bake for 25 minutes, or until puffed, golden and set in the middle.

Cool slightly, then remove from pan. Cool on a wire rack if not eating immediately.

4

Serves 6 | Time to Table 35 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 7 3

NOURISH WHOLE30 4 (4-oz)

Salmon fillets, skin removed

½ tsp

Sea salt

½ tsp

Black pepper, freshly cracked

1 13.5-oz can

Coconut milk, shaken

1 tbs

Green curry paste

1 tbs

Lime juice, fresh

1 tsp

Ginger, freshly grated

1 tbs

Fish sauce

1 sm

Sweet onion, sliced into ½-inchthick half rounds

1

Red bell pepper, cut into ½-inch-thick strips

1

Green bell pepper, cut into ½-inch-thick strips

4

Green onions, thinly sliced, for serving

Fresh cilantro, chopped, for serving Red pepper flakes, for serving Cooked brown or white rice, for serving

1 2 3

Preheat the oven to 375° with a rack in the center position.

Season the salmon with salt and pepper.

Heat an ovenproof skillet over medium heat. Add coconut milk, curry paste, lime juice, ginger and fish sauce; whisk to combine.

Add the onion half-rounds and pepper strips and bring to a simmer. Cook 5

minutes, stirring occasionally, or until the peppers and onions begin to soften.

Nestle salmon in the mixed ingredients and bake in the oven until the salmon flakes easily with a fork, 10 to 12 minutes.

Serve salmon over rice. Sprinkle with green onions, cilantro and red pepper flakes.

4 5

Serves 6 | Time to Table 20-30 mins

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

Salmon with Green Curry & Rice Salmon is revered for its healthgiving omega 3 fatty acids, vitamin A, B and B12 content and protein among other nutrients, and this time of year is made even more heavenly when suspended in a warm, creamy green curry sauce.

You can substitute such whitefish as sea bass or halibut for a dish that’s almost as healthy.

NOURISH

VEGAN

Green Goddess Avocado Hummus Green goddess dressing is a classic California condiment featuring spinach, parsley, garlic, sour cream and anchovies.

If you take out the fish and dairy, throw in some avocado, chickpeas and tahini, you’ll get a refreshingly green and vegan hummus you can serve at all your holiday functions and well into the new year.

3 cups

Baby spinach

1 sm bunch

Parsley, freshly chopped

1

Avocado, peeled and diced

2 tbs

Tahini

2 tbs

Lemon juice, freshly squeezed

1 cup

Chickpeas, canned

3 tbs

Chickpea liquid or water

1 cup

Green peas, thawed from frozen or canned

2 cloves

Garlic

2 tsp

Cumin

½ tsp

Black pepper, freshly ground

2 tsp

Salt

2 tbs

Nutritional yeast

1

Add spinach, parsley, avocado, tahini and lemon juice into a food processor and blend until herbs are minced. Stop to scrape the sides if necessary.

Add chickpeas and green peas and process to obtain a puree.

Place the rest of the ingredients into the processor: garlic, cumin, salt, pepper, nutritional yeast

2 3

and chickpea liquid. Blend until creamy and smooth green hummus is formed.

Adjust to taste, using more of the spices if wanted or adding more liquid for the hummus to become really smooth.

Once finished, transfer into a bowl and garnish with chickpeas, microgreens, lemon slices or other toppings of your choice.

4 5

Serves 4 | Time to Table 15 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12 75

NOURISH

FAMILY FRIENDLY

Garlic, Sausage & Kale Naan Pizzas

For a quick and hearty dinner everyone will enjoy, these pizzas fit the bill. Feel free to use your favorite sausage or ground turkey.

Experiment with different cheeses and top with feta, cheddar or even goat cheese for a fresh twist. It’s ready in no time.

3 tbs

Olive oil

4 cloves

Garlic, sliced

¼ tsp

Crushed red pepper, or to taste

12 oz

Italian sausage, chopped

1 tsp

Paprika

¼ tsp

Salt

8 cups

Baby kale, chopped

1 tbsp

Red-wine vinegar

2 8-inch

Naan breads or whole-wheat pitas

¾ cup

Mozzarella, shredded

1 2

4

3

5 6

Preheat oven to broil.

Heat 2 tablespoons oil, garlic and crushed red pepper in a large nonstick skillet over mediumhigh heat. As soon as the garlic starts to sizzle, add sausage, kale, vinegar and remaining salt.

Cook until the kale is wilted and sausage is heated through, about 3 to 5

minutes. Remove from heat.

Place naan (or pitas) on a large baking sheet and brush with olive oil. Top with sausage mixture and mozzarella.

Broil until cheese is melted and edges start to brown, 3 to 5 minutes. Watch carefully so it doesn’t burn.

Serve immediately, cut in half.

Serves 2-4 | Time to Table 10-15 mins

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

NOURISH VEGETARIAN

Tortilla Soup This warming and satisfying soup is ready in about 30 minutes.

It’s full of flavor with corn, black beans and tomatoes in a zesty broth. Top with tortilla strips for added crunch.

Adding shredded Mexican cheese over the finished dish will add creaminess and flavor, turning this vegan dish into a vegetarian one.

1 med

Onion, diced

1 med

Green bell pepper, diced

4 cloves

Garlic, minced

2 15-oz cans

Black beans

2 tbs

Olive oil

2 tsp

Dried oregano

1 tsp

Cumin

1 28-oz can

Fire roasted diced tomatoes

1½ cups

Corn, fresh or frozen

1 tbs

Sauce from a can of chipotle peppers in adobo sauce

4 cups

Vegetable broth

1 tsp

Salt and pepper, each

4 sm

Radishes, sliced

1 sm

lime, sliced

1 sm

Avocado, sliced

2 tbs

Cilantro, chopped

1 cup

Tortilla chip strips

1 2 3

In a large pot, heat olive oil and sauté onion about 5 minutes, until translucent.

Add green pepper and garlic, then sauté for 3 minutes. Stir in the oregano and cumin.

Add tomatoes, beans, corn, adobo, broth, salt

and pepper. Bring to a boil, then simmer 10 minutes.

Taste and adjust spices if needed.

Serve garnished with radishes, cilantro, avocado, lime and/or tortilla strips.

4 5

Serves 4-6 | Time to Table 25 mins

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

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. 12 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. 12

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. 12 8 1

y e k c o R a n a D . r D DMD, OWNER, PRESCOTT SLEEP SOLUTIONS

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY?

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? One conducive to leading a long life while feeling vibrant, pain free and able to do things I desire without disease diagnosis’ requiring limitations and pharmaceuticals.

I don’t accept, as inevitable, that we all will ultimately deteriorate down some pre-planned course. I believe we have the power to influence the way we age.

About 15 years ago I went from a heavy, unhealthy and sick person to one of an ideal weight, healthy and pharmaceutical-free.

Nutrition comprises at least 80% of our health. I recommend a plant-based diet with smaller amounts of the cleanest proteins possible. Get at least seven hours of good sleep a night.

Good health means proper hydration. We live in an increasingly toxic world and your liver is the major detoxification tool. Without proper hydration, the liver can’t do its job efficiently.

Practicing stress management is critical, as

8 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 12

is a minimum of 30 to 40 minutes of exercise five to six times per week.

WHAT IS YOUR FAVORITE HEALTHY MEAL? Two people who have had the most influence on my lifestyle and nutrition are Dr. William Sears and Dr. Mark Hyman. To them a healthy meal includes a plate rich in plants, particularly the greens.

These would combine with a smaller portion of a cleaner source of protein, possibly even plant-based.

A good rule of thumb: Don’t eat foods out of a box, bag, jar or can. Eat half as much and chew twice as long to maintain good gut health.

Eliminate sugar, processed wheat (gluten), most modern dairy and highly processed cooking oils.

HOW DO YOU DEFINE SELF-CARE AND WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Aside from what I’ve mentioned, the biggest issue for me is focusing on peace and relaxation.

Learning to not “sweat the small stuff” and “letting things go” is critical in my view.

WHAT IS YOUR BIGGEST HEALTH TIP? Strive for a simple, grateful, peaceful and positive life.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? My wife recently passed away, and I have learned life is fleeting and precious.

Every moment is a gift.

So, I want to continue to embrace life. But, what I really want to do is share what I know with as many people as I can.

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 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

Botox/Dysport Morpheus8 IV Therapy Filler Hydrafacial PRF/PRP Injections DiamondGlow

Women’s Health Hormone Therapy Laser Hair Removal Semaglutide Weight Loss B12 Injections IPL Body/Skin Tightening

BRANDS Skinbetter Science ZO Skin Health Colorescience Jane Iredale

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

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