Prescott Healthy Living - VOL. 5, NO. 1

VOL. 5, NO. 1 prescotthealthyliving.com

Go for the Goal

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VOL. 5, NO. 1

CONTENTS

Go for the Goal

12 Months to a Healthier You Getting Fit: A Resolution for your Health and Mind

14 16

| PLAY | Set Realistic Goals to Perfect your Running Performance 5 Steps to Begin your Weight-training Journey Share the Joy of Movement with your Kids West Side Story Unfolds Along Majestic Horizon It's Always the Right Time to Set a Fitness, Health Goal You’re Never Too Old to Play in a Sports League Human-Dog Bond is a Win-Win 14 Fun Ways to Move Every Day Cozy Cardio could be your Fitness Win-Win Local Events

22 24 26 28 30 32 34 36 38 41

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

10 Deadly Sins to the Brain

Have a Mindful New Year with your Kids

18 20

| RENEW | Reduce Stress to Keep Cortisol Levels Under Control What is Body Contouring?

How Does it Work?

Wanting, Having Success in 2024: A Strategic Approach to Setting Goals Your Nails can be Window into your Health Do You Have One of these Risk Factors for Sleep Apnea?

Help your Hair Growth Naturally The Power of Goals These Stretches Help Sciatica

42 44 46 48 50 52 54 56

| NOURISH | Get Energy without Caffeine One Month Challenge: Change your Diet, Change your Life!

Vitamin K Builds up Blood, Bone, Heart and Brain Does Talking to Plants Help?

Get Ready, Set… Go!

60 62 64 66 68

Recipes 72-77

health & wellness DIRECTORY

78-81 Q&A 82 Loree Walden, Marketing Manager, Yavapai Humane Society

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Get your Goals IN GEAR

A

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

new year has begun and we’re ready to start chipping away at those resolutions!

Nothing brightens the winter quite like having goals to work toward. There’s always something new to reach for, whether it’s a personal record on a 5K or making it through a day at work without getting overly stressed.

Both take time and practice to accomplish, and both have longlasting benefits for our health.

The new year is a great time to start or recommit to our goals for a better life for ourselves and our loved ones. There are so many things we can do, and we don’t need superpowers to make them happen (though it may feel like we do). It can be as simple as starting a new exercise or making a change to our diet.

A positive change now — or anytime — will be worth it.

We hope you will be inspired by the stories as well as the facts about how to live healthier lives..

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., Ste. C Casa Grande, AZ 85122

Happy Holidays,

Laurie

Associate Publisher

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.

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

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

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in the next issue

THE POWER OF PROTEINS

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

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

Prescott Sleep Solutions: Dana Rockey, DMD . . . . . . . . . . . . . . . . 45

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| PLAY | | RENEW | | NOURISH | Email laurie@roxco.com Visit prescotthealthyliving.com Prescott.Healthy.Living PrescottHealthyLivingMagazine

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

1 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

My goal in life is to be as good of a person as my dog already thinks I am.

Opt to adopt at Yavapai Humane Society

928.445.2666 Yavapaihumane.org

Local

HEALTH

Moorea Boardman Owner of YellowLizard Strength Personal Trainer at All Athletes Welcome Gym

Moorea is a strength coach who lives and breathes everything lifting weights. Her chronic illness at a young age shaped her lifting journey, and instilled a deep passion for helping others. She works with the young and old, newbies and competitors.

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.

Cathy Clements

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

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

Vickie Johnston

Owner and Founder, H2O Health

Ken Lain

Owner, Watters Garden Center

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.

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.

John Murphy

Elisa Oliver-Nielsen

Dr. Dana Rockey

Blayne Soriano

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

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

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

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

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

Founder, Make 100 Healthy

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

MA, Registered Dietician Nutritionist

DMD, Owner, Prescott Sleep Solutions

"

Level 2 CrossFit Coach and CrossFit Kids Coach

ENTHUSIASTS 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 . 5 , NO. 1 13

FEATURE

12 Months HEALTHIER YOU TO A

by Valerie Demetros

N

ew Year’s resolutions are nothing new.

Everyone gets in on the act at one time or another. Making the decision to be healthier, more organized, less stressed, etc., is always a good thing.

But what if you made one small change every month with the end goal of improving your well-being?

Let’s get started…

January — Bring in the new year with crisp, new bedsheets. Sleeping on crisp, clean sheets helps you fall asleep and stay asleep. Experts recommend changing your sheets every week as well as replacing those sheets every two to three years to stay healthy.

February — Add pops of color around your home this month. Perhaps a bright blue bowl filled with lemons, a vase of fresh flowers or a fun red toaster on the kitchen counter.

These small changes can lift your mood and lower stress.

March — Spring is almost here, so greet the day earlier this month. You can accomplish so much more each morning with an extra 30 to 60 minutes.

If you’re not a morning person, try 10 minutes earlier each week until you find your perfect time.

April — Walking has many benefits including heart health, stress relief, fitness and more. This month, commit to a daily walk at least five days a week. The fresh air, exercise and vitamin D will do you good.

May — Get healthy this month by cooking dinner at home and eating less at restaurants, where food tends to be higher in calories, salt and sugar. Studies show eating at home leads to consuming fewer calories and processed foods as well as building closer connections to family.

June — Don’t neglect your teeth. This month start brushing and flossing

regularly every day. Good oral hygiene gives you a brighter smile and prevents cavities and gum disease while bad oral health can lead to inflammation and heart damage.

July — Summer means intense heat in the high desert so drink at least 90 to 100 ounces of water every day. Water is essential to regulate body temperature, transport nutrients and aid digestion and also prevents dehydration, fatigue and headaches.

August — Eat chocolate, schedule a spa day or take a hike. Not only does treating yourself increase your self-esteem, but dark chocolate has antioxidants, massages improve circulation and facials help rehydrate your skin.

September — Commit to drinking less alcohol or even taking a break completely. Studies show that giving up alcohol for 30 days can lead to improved sleep,

better hydrated skin and weight loss. You can begin to see the benefits in as little as a week.

October — Take care of your gut this month by adding probiotics to your diet. Replenish your gut microbiome by drinking lots of water, eating fermented and highfiber foods and getting plenty of sleep. Improving your gut helps regulate blood sugar and avoid infection and bloating.

November — Make your bed, seriously. Research shows that starting your day by making your bed leads to a more productive day and a better night’s sleep.

December — Create a routine before bed.

One study found that establishing a consistent sleep routine improved overall sleep. Retire and wake up at the same time every day, reduce noise and light levels and avoid screen time right before lights out.

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

FEATURE GETTING FIT:

A RESOLUTION NEW SKIN. NEW YOU! FOR YOUR HEALTH AND MIND

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

A

IMPACT ON YOUR MENTAL OUTLOOK

s the new year begins, many of us are filled with a sense of motivation and determination to make positive changes in our lives. And one of the most common resolutions is to get fit and lead a healthier lifestyle.

While it may seem like a daunting task, with the right approach you can achieve your fitness goals and improve your physical and mental well-being.

While getting fit can lead to physical changes, it also can impact on your mental outlook. Regular exercise can improve selfesteem, boost confidence and reduce symptoms of anxiety and depression.

STARTING 2024 ON THE RIGHT TRACK Remember to be patient and kind to yourself.

Progress takes time, and setbacks are a normal part of the process. Celebrate small victories, and keep pushing toward your goals.

With a commitment to setting realistic resolutions, maintaining a healthy diet and

SETTING REALISTIC RESOLUTIONS First, set realistic resolutions.

Instead of aiming for a complete lifestyle overhaul, start with small, achievable goals.

For example, instead of committing to working out every day, set a goal to exercise three times a week.

This allows for flexibility and prevents burnout.

MAINTAINING A HEALTHY DIET Eating healthy is an essential part of any fitness journey.

However, this doesn't mean you have to completely cut out your favorite foods or follow strict diets. Instead, focus on incorporating more whole, nutritious foods into your meals and limiting processed and sugary foods.

Meal planning can be helpful in maintaining a healthy diet.

By preparing meals ahead of time, you’ll be less likely to reach for unhealthy options when short on time.

INCORPORATING EXERCISE Regular exercise is crucial for physical and mental health.

It not only helps with weight

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

management, but it also releases endorphins, which can improve your mood and reduce stress and anxiety.

Be sure to choose activities you enjoy. This will make it easier to stick with and prevent boredom. Additionally, vary your workouts to challenge different muscle groups and prevent plateaus.

incorporating exercise into our daily routines, we can all start 2024 on the right track.

So let’s make this year the best one yet by prioritizing our health and making positive changes in our lives.

Let’s do this together.

Here’s to a happy and healthy new year!

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10

FEATURE

Deadly Sins

by Vickie Johnston, Owner and Founder, H2O Health

R

ecently I, as well as several members of my family, had a brain scan. I was amazed when I saw my brain scan and how it had changed over time.

I wanted to find out what was going on with my brain.

Think of your brain as a master command center or a computer hard drive. I truly believe that everything starts and ends with the brain, including our health.

As we go through life, we add software or programs.

Clearly, we are not born with all the thoughts that we have now as adults. Our thoughts and beliefs have come from experiences in our life, good and bad.

Everything we think and experience creates a chemical reaction in the brain, and those chemicals then feed our body systems, giving instructions on what to do next. This is where everything changes in our body.

Think of your brain as being like your computer.

Once you turn it on, the

rest is up to you. What is stored in our brain determines the output.

As our command center, the brain is more powerful than we give it credit for.

I’ve listed some of the things that have a negative impact not only on the programming of our brain but even the shape of our brain.

* Alcohol drugs/legal * All and illegal * Excess caffeine * Trauma * Negative thoughts * Stress

1 8 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

TO THE BRAIN

* Loneliness/isolation * Lack of sleep * Sugar * Toxins/chemicals

The key to success with our health is getting good information so you can make good decisions when it comes to your overall health. I encourage you to think about your brain. Science has only scratched the surface in understanding the power of our brain. I love these quotes about our brain.

“Education is not the learning of the facts but the training of the mind to think.” —Albert Einstein “Genius might be the ability to say a profound thing in a simple way.”

—Charles Bukowski “Intelligence is not to make no mistakes, but to see quickly how to make them good.”

— Bertolt Brecht

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FEATURE HAVE A

Mindful New Year WITH YOUR KIDS

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

M

indfulness comes with a wealth of benefits that can help you and your child in almost any area of life. It is a golden ticket when it comes to calming down, reducing anxiety, easing depression and minimizing disruptive behavior.

Additionally, having a more mindful new year improves academic performance and sharpens focus and attention. Even kids with ADHD can experience improvements with mindfulness practices.

MEDITATIVE NATURE OF SIMPLE PEN AND PAPER Coloring, journaling and filling out gratitude journals are all mindful activities good for adults and kids.

Putting pen to paper has a way of creating mindful moments. Schedule some quiet time daily to accomplish these activities.

One of the best times to schedule journal, gratitude and color time is right before bed.

Replacing before-bed tech time can greatly improve sleep.

ASK MORE QUESTIONS What better way to stay grounded than to ask your child about their current experience? Open-ended questions are not only mindful, they support language development and encourage critical thinking.

Consider what your child may be experiencing at the moment in relation to activities, emotions and sensory experiences; formulate your questions from there. Be intentional about asking more questions from your child, but also make sure you can answer these questions.

2 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

EACH MINDFUL BITE Focus on the present moment with help from food. Eating is a delightful sensory experience enjoyed by friends and family.

Really savor the food you’re eating, focus on the flavors.

Include your kiddo. Make mealtime a discussion by asking them about how the food tastes, and encourage them to reach around 20 to 30 chews with each bite.

You’ll realize how much better food tastes with a little mindfulness. Keep the tech away from the table too (including the TV).

SET A 5-MINUTE MEDITATION GOAL EACH DAY Sit still, take deep breaths and keep those eyes closed. Invite your kiddo to join you. Even if they can only sit still for a few seconds, this activity teaches them about the value of setting aside time for mindfulness.

Setting an example can be great encouragement for your child. Eventually, your child may want to join you in your meditation practice just because they are seeing you do it. Don’t be afraid to experiment and take this time with a little playfulness and a sense of humor.

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LIFES T YLE • WELLNESS • DESIGN

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

PLAY

SET REALISTIC GOALS TO PERFECT YOUR

Running Performance

If your goal for the new year is to take up running, setting realistic goals is a major key to your success.

Setting goals can help you break everything down into manageable steps, which can keep you from feeling overwhelmed by what seems like an unachievable goal.

B

efore setting your goals, ask yourself why are you setting these goals? What pace do you want to keep?

How often do you want to run and how far?

If you’re new to running, set achievable goals.

Every runner laces up for their own reasons.

Consider using the SMART method, which stands for Specific, Measurable, Attainable, Realistic and Time-bound. Since the early 1980s, this easy-toremember mnemonic has helped countless people meet their goals.

Some possible goals could be running a specific distance or achieving a specific time. Perhaps you want to enter a race or reach a health goal like losing weight or lowering blood pressure. Some people run to make friends

or even battle mental health and stress issues.

Start with a 30-minute walk/run. Alternate between jogging for 30 seconds and walking for a minute and a half. Develop running gradually, increasing your running time and decreasing your walking.

Be realistic and choose something you can achieve.

The Boston Marathon is not something you choose to train for when first starting out. It’s not impossible, but it requires a lot of sacrifice and work.

Better yet start out with a 5K or 10K, then on to a half Ironman and more.

Research at Stanford University found that focusing on small subgoals early as part of a larger accomplishment enhances your motivation.

Now look at your lifestyle

and training level and build your plan around it. And once you’ve built that plan, be accountable. Find the best time to train and make it a habit — early mornings work well for most, getting it done before the day’s responsibilities and interruptions. Find what works for you.

Remember to stay mindful of best practices to prevent accidents or injuries. Stretch, wear the right shoes, hydrate and rest. If you’re running solo, tell someone when and where you’re running.

Stick to a time-bound schedule for running goals to ensure you’ll meet them sooner rather than later.

Without a time-bound schedule, it’s easier to lose your motivation.

And without tracking your progress, it’s hard to know how close you’re

getting to your goals.

Perceived progress is not always a good indicator.

Fortunately, you can monitor your runs in terms of distance, speed, heart rate, calories burned and more. Start with an old-school pedometer or download an app that meets your needs and monitors more. Tracking your progress provides encouragement and keeps you running.

Finally, don’t deprive yourself of the rewards you deserve. This is not easy: be proud of each achievement. Celebrate each milestone. (Don’t sabotage your goals with it, though.) Rewarding yourself is a proven way to amplify your feelings of accomplishment and motivation.

Now lace up and get running.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 2 3

PLAY

5 Steps

TO BEGIN YOUR WEIGHT-TRAINING JOURNEY

by Moorea Boardman, Owner of YellowLizard Strength, Personal Trainer at All Athletes Welcome Gym

I

f it’s your first time stepping into the weights section of a gym, your mind may be swimming with unhelpful thoughts.

You’ve heard of the benefits, time and again — from your doctor, from your friend Jim and now from this magazine. But how do you start weight training safely and effectively, with zero experience?

Here are five simple steps:

1. IDENTIFY YOUR GOALS This one may seem like a no-brainer, but your goals can change over time and so should your training program. Identify what you want out of a weight-training program.

Some common goals include increased muscular strength, increased mobility, stronger bones plus tendons, and a better-looking physique.

be able to produce force. Ever try to throw something as far as you can while off balance?

Machines and barbells can help you load the muscles in a stable way.

You also want to make good use of your time by prioritizing compound movements that use multiple muscle groups.

Beginners can benefit greatly from a full-body program two to three times a week. Be sure to include an upper-body push, upper-body pull, hip hinge and squat/ lunge movement to cover your bases.

2. PRIORITIZE STABLE, COMPOUND MOVEMENTS For your muscles to be stimulated, they must

2 4 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

3. PROGRESSIVELY OVERLOAD Once you’ve established a routine with your weight training, it becomes crucial to give your muscles a reason to adapt.

Remember that progress can take many forms.

Examples of progress include increasing your lifts by 5 pounds, increasing total work done (sets and reps) or progressing to a more difficult movement.

4. PERFORM EXERCISES YOU ENJOY This is a big one, guys and gals! Ultimately, if you loathe your workouts, you’re

not going to do them (or you still do them, though with minimal effort and a bit of a frown). Create a list of exercises you enjoy the most; perform a few of those each session.

5. HIRE A COACH Lastly, if you have the means, and the accountability is alluring, hire a coach. This can help take out a lot of the initial guesswork and get you to your goal faster. A coach takes time to answer questions and educate clients on the why and the how so they can begin to create those changes for themselves with confidence.

All treatment sessions consist of lots of smiles, laughter, and oftentimes “ firsts!”

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25

PLAY

She aJoyre th

OF MOVEMENT WITH YOUR KIDS

Keeping up with your workout routine is never easy — especially if you’re parenting young children. Fitting things in around feeding, naptime, storytime, family time, your job and everything else that puts demands on your time is always going to be challenging.

W

hy not make it less so by incorporating your kids into your sweat sessions some of the time?

Besides saving time and keeping you on schedule, you can model your enjoyment of physical activity and exercise for your little ones, showing them how happy you are and how good it feels! You may need to modify your routine, but it can set your kids up for a lifetime love of chasing physical fitness.

MAKE IT PLAYFUL Incorporate physical movement into play.

Games and playful exercises are more likely to capture a child’s interest than repetitive or structured routines.

Look for age-appropriate diversions like hide-andseek, tag or simple sports games. Let them find out how much fun it is to run, stretch their muscles, bounce balls, try silly walks or anything else that crosses their mind.

GET THEM WALKING Look for places you can walk to safely with your kids like the neighborhood park, a friend’s house, a school or even to a store and back, if possible. Leave the stroller at home and try not to pick them up every time they ask you to.

When they get a little older you can give them their own pedometer as they learn to count and set goals.

ENCOURAGE FREE PLAY Allow unstructured playtime when your child can explore movement on their own terms. This helps them develop creativity, coordination and a love for physical expression.

Try designating a space for physical play at home.

This could be a playroom, a backyard or even just an open area where your child can move freely.

EXPLORE ALL THE OPTIONS Expose your child to a variety of physical activities.

This helps them discover what they enjoy and where their interests lie. It could be swimming, biking, dancing, team sports or individual activities like yoga or martial arts.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 27

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Legend Spence Basin Good trail surface with few obstacles and minimal elevation change

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its lush willow stands laced with canyon grapevines and studded with boulders.

You soon begin to climb into ponderosa-dominated woodlands as the short Spence Creek Trail (No. 719) juts off to the east, heading down to the creek bed and connecting to the Javelina Trail (No. 332), one of the main connectors for the basin.

Continuing on the West Side Story trail takes you up onto the western ridgeline of the basin and reveals a view of Granite Mountain and down into Williamson Valley.

You’ll soon come to another junction where the Skyline Trail (No.712) is straight ahead while the West Side Story Trail bends to the left, providing more swooping curves along the ridge and access to a short connector to the more technical Tatanka and Tunnel Vison trails.

The last chapter of West Side Story throws a few more curveballs as it flows toward the west and offers an extended peek at the top of Thumb Butte before swinging back east and ending at the Waterline Trail (No. 733), a great spot to either turn back or press onward.

ITE AN GR

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he Spence Basin Trail System off Iron Springs Road is a 30-mile network of trails unfolding into a hilly wonderland that spans scrubby chapparal to piney woodlands.

One of its centerpieces is the West Side Story (No.725), a trail which runs along the westernmost ridge of the cluster and rewards users with energizing mountain views on both ends.

There’s something for everyone at this roller coaster in the forest just outside the Prescott city limits. The variety of the surrounding habitat and the heart-pumping ups and downs all make this an adventure to remember.

West Side Story is a relatively small link in the overall maze at a little less than 3 miles, but it brings you deep into the basin. Its single-track path begins at the Iron Springs Trailhead in open high scrubland, giving you its first twists and turns to help you get acclimated to what’s ahead.

After a half-mile there’s a big bend that brings it close to the riparian habitat along Spence Creek, which sprinkles some cacti into

PLAY

Prescott National Forest collaborated with the Prescott Mountain Biking Alliance, Over the Hill Gang and other local groups to develop the Spence Basin trails, which opened in 2018 after three years of planning and construction.

They were designed to help mountain bikers take advantage of the rolling topography, and it continues to get heavy two-wheeled traffic.

To reach the Iron Springs Trailhead from downtown Prescott, take Montezuma Street north from Gurley Street for 5 miles, continuing as it bends to the west and becomes Whipple Street and then Iron Springs Road. Turn left onto Spence Springs Road and the trailhead will be on your left about 200 feet from the intersection.

Parking fees: None Uses: Hiking, mountain biking, horseback riding Distance: 2.75 miles Level of difficulty: Moderate Elevation: 5,819 feet to 5,990 feet

Photo: Karen Shaw | Map: City of Prescott

WEST SIDE STORY TRAIL NO. 725

PLAY

tI ’s Always THE RIGHT TIME TO SET A

Fitness, Health Goal

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

I

urge people not to wait to improve your health.

Coaching for more than eight years has shown me the best time to show up for yourself and take care of your health is right now, not the new year or a few months from now.

Make sure to know the “why” behind your goal. Why do you want to feel better, why do you need a change, why is it important to you, etc.?

The answer could be wanting to pick up your grandbabies or push them in a stroller, or having a healthy heart because you want to see your daughter

get married one day.

The “why” goal is stronger and more powerful then something such as “I want to lose 10 pounds.”

If you don’t know why you want to take care of yourself, it’s harder to stick to

3 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

your goal.

Write down your goal(s) so you can see them; create small habits to implement them into your day-to-day life.

Whether sticky notes placed strategically around the home or a collage on your phone screen, help yourself visualize your goals.

For instance, I may have a note on my mirror that says “hydrate your body every day,” or limit your caffeine. I can implement this by not going to Starbucks for that second cup of coffee, refilling my water bottle instead.

Start with taking one habit away

you know isn’t good for you. Then start creating one that will be good for you. This will be different for everyone.

For example, if someone has a glass of wine every night with dinner but is trying to improve their health, changing a bad habit would be limiting that to maybe one or two glasses a week instead of seven throughout the week. Instead fill, your cup with a carbonated water or fancy water with fruit or something that makes the bad habit into a good one.

Another example would be staying off the computer or phone at night before bed. Trade it for reading or journaling — you need to make sure you get enough sleep instead of binging a show or scrolling social media.

Lastly, find a community that supports you. No goal is a bad goal!

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PLAY

You’re Never Too Old TO PLAY IN A

Sports League

by Blake Herzog

I

f you’re ever nostalgic for the soccer, basketball, football or other team you played on as a kid (or wished you had), there’s no reason not to get back out on that field or court, wiser and in better shape than you’ve ever been.

The City of Prescott, Town of Prescott Valley, James Family Prescott YMCA and other entities offer a variety of team sports for adults.

As long as you consider your interests, the level of competition you’re comfortable with and the time commitment involved, there’s so much you can get out of playing in an adult recreation league: Staying fit — Participating in a sports league is an enjoyable way to stay physically active.

Regular exercise is crucial for maintaining good health, and engaging in team sports provides a full-body workout. It also contributes to weight management and helps prevent obesity.

The combination of cardiovascular exercise and strength training in many sports can support a healthy body weight by improving metabolism and reducing fat levels.

Stress relief — Physical activity, including sports, is a known stress reliever. The

endorphins released during exercise can help reduce stress and improve mood, providing a healthy outlet for the daily pressures of life.

Team sports, in particular, foster camaraderie and teamwork, creating a sense of belonging that also reduces stress and improves overall mental health.

Developing and maintaining skills — Participating in a sports league allows you to develop and enhance skills including coordination, agility, balance, strategic thinking and teamwork.

The older we get the harder it can be to find situations where we can challenge ourselves in this way, so it’s good to take every opportunity like this we can.

Routine and discipline — Being part of a sports league helps you follow a regular exercise routine with its required practices and games. This can have positive effects not only on physical health but also on time management and overall well-being.

Long-term health — Regular participation in sports can reduce your risk of chronic conditions such as heart disease, diabetes and osteoporosis. So it’s time to get back in the game!

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

PLAY

Human-Dog Bond

Win-Win IS A

by Loree Walden, Marketing Manager, Yavapai Humane Society

A

dog’s unwavering loyalty and desire to please their human often forms the foundation of the relationship. It’s a drive deeply rooted in their nature.

From the moment a pup enters our lives, their desire to please becomes obvious. Their tails wag enthusiastically at the slightest sign of approval, eyes sparkling with sheer joy at the chance to earn a pat on the head or a simple “good girl.”

This desire to please us isn’t about obedience; it’s an expression of love, trust and an unspoken promise to be the best companion possible.

Dogs are keen observers and are tuned into our emotions, habits and desires. They learn our routines, understand our moods and respond to our cues almost instinctively.

Whether it’s fetching a ball, performing tricks or just snuggling up after a long day, their eagerness to please goes beyond actions; it’s a heartfelt endeavor to bring us joy and companionship.

Their loyalty knows no bounds.

Dogs often put their person’s happiness over their own needs. The popular quote “a dog is the only thing on Earth that loves you more than himself” is one of the truest statements I believe has been ever made.

And we are the lucky ones to benefit from the comfort, companionship and immeasurable, unconditional love we receive from our furry best friends.

There is no better part of my day than coming home to my dog, her tail wagging and being so happy to see me. She comforts me during tough times, let’s me talk to her about anything, and I have to admit, these moments are priceless.

A dog’s goal of pleasing their person isn’t just a behavioral trait; it’s an emotional bond — a silent promise to be by our side, to offer unconditional love and to make our lives richer simply by being themselves.

My goal in life, however, is to be as good of a person as my dog already thinks I am.

It’s a win-win for both of us.

3 4 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

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PLAY

14 Fun Ways TO MOVE MORE EVERY DAY

1.

Take short walks — Break up long periods of sitting with short walks. Aim for a 5 to 10 minutes at a time.

2.

Use the stairs — Choose the stairs instead of elevators or escalators. It’s a simple way to add more physical activity to your routine.

3.

Stand up regularly — If you have a desk job, try standing up while on phone calls or during short breaks. Consider a standing desk.

4.

Stretching breaks — Incorporate stretching into your daily routine. Stretch your arms, legs and back to help maintain flexibility.

7.

Use a pedometer or fitness tracker — Monitoring your steps can be motivating.

Aim for at least 10,000 steps a day, and use a pedometer or fitness tracker to track your progress.

8.

Active commuting — If possible, bike or walk to work. If your workplace is too far, consider parking a few blocks away and walking the remaining distance.

9.

Take the long route — Instead of choosing the shortest route,

5.

Desk exercises — Perform simple exercises at your desk, like leg lifts, seated leg marches or seated torso twists.

6.

Park farther away — When going to work, the store or other destinations, park farther away from the entrance to get in some extra steps.

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

opt for the longer one.

This applies whether you’re walking, cycling, kayaking or doing anything else active.

10.

Lunchtime walks — Use part of your lunch break for a brisk walk. It’s a great way to refresh your mind and increase your daily activity.

11.

Dance — Turn on some music and dance around the house.

It’s a fun and effective way to get your heart rate up.

12.

Active hobbies — Choose hobbies that involve movement, such as gardening, playing a sport or even cleaning the house.

13.

Bodyweight exercises — Incorporate bodyweight exercises like squats, lunges and push-ups into your routine. These can be done anywhere and don’t require special equipment.

14.

Set reminders — Use alarms or reminders on your phone or computer to prompt you to stand up, stretch or move throughout the day.

IN THE NEXT ISSUE

Revitalized Living LIFEST YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

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

PLAY

Cozy Cardio COULD BE YOUR

FITNESS WIN-WIN

It sounds too good to be true — work out in your PJs while binge watching your favorite shows. Could this be a thing?

But the new at-home fitness trend of “cozy cardio” is all about just that. The trend, started on TikTok, is a relaxed workout intended to make physical activity more enjoyable and less intimidating.

V

ideos show workouts with candlelight, binging a TV show and wearing a robe, fuzzy socks and slippers.

Workouts are done at a comfortable pace on a treadmill in most cases.

These videos have gotten more than 2 million views. The trend is meant to create a relaxing ritual around a workout and make it less intimidating while practicing self-care.

But before you throw away that gym membership, understand that you also need to challenge yourself to improve your fitness and health.

Let’s break it down.

Cozy cardio involves lowimpact exercise done at home with a self-care twist.

You can work out wearing

comfortable clothes and a soothing face mask while walking on the treadmill.

The trend is not about the type of exercise; it’s about making time for yourself and connecting with your body.

Walking on a treadmill or riding a stationary bike aren’t unique, but cozy cardio promotes exercise as something enjoyable instead of a chore. And exercising at home is always a good way to start.

The key to making this trend work lies in finding a balance between comfort and effort. You want a full exercise routine that challenges your body, cardiovascular health and overall fitness.

Cozy cardio is apt to lose effectiveness as fitness levels plateau, so don’t

get caught into thinking that a light exercise session daily is enough.

In fact, a study in 2022 found a lower risk of death for those who exercised at least 150 minutes each week than those who didn’t. The risks were even lower for those who exercised longer and at a higher intensity.

If your goal is to add exercise every day then cozy cardio may be just what you need. For noteworthy improvements in strength or fitness however, a little exertion is necessary.

As long as you challenge yourself, you will see improvements. And fitting some cozy cardio into your workout adds a bit of self-care on top of exercise. That’s a win-win.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 39

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Local

EVENTS

JAN. 6

Nature Niños - Free Family Nature Program City of Prescott 10 a.m. - noon

www.facebook.com/natureninosprescott

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

Garden Classes

Saturdays 9:30 a.m. (starting Jan. 13)

Watters Garden Center www.wattersgardencenter.com/classes

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

RENEW

REDUCE STRESS TO KEEP CORTISOL LEVELS UNDER CONTROL

The stress hormone cortisol has a bad reputation.

Cortisol is released in response to fear or stress by the adrenal glands as part of the fight-orflight response. There are two types of stress — eustress (good stress) and distress (bad stress).

B

oth of these release cortisol in response to stress, after which your body needs a physical release. Otherwise, cortisol levels build up and cause all kinds of chaos.

Eustress creates an invigorating stimulation, causing you to follow through. For instance, the feeling just before walking onstage to perform. Once you perform, cortisol levels return to normal.

Distress doesn’t usually offer an outlet for the cortisol, meaning the fight-or-flight response isn’t released, causing cortisol to build up.

Elevated cortisol levels affect learning and memory, lower immune function, mood irregularities, weight gain, high blood pressure, heart disease and low energy levels.

All this may sound ominous, but luckily there are changes you can

make to reduce stress and anxiety and help lower cortisol levels:

BREATHE DEEP Practice deep breathing for at least five minutes, three to five times a day.

Controlled breathing helps stimulate the parasympathetic nervous system, which helps to lower cortisol levels. Set a timer or use an app like Calm or Aura.

SLEEP To allow the body to heal, you need at least seven to eight hours of sleep. It’s one of the first things to be affected by high stress.

EXERCISE Aim for 150 minutes per week of low-to-moderate exercise. Studies show regular exercise improves sleep quality, reduces stress and improves overall health, all of which can lower cortisol.

42 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

CUT CAFFEINE It’s hard to do, but it’s too easy to get into a cycle where you need caffeine when you feel exhausted and stressed, which could be a hormonal imbalance and begin a vicious cycle.

DESTRESS The best way to destress is to do what you love. Write in a journal, knit, crochet, read, walk in nature, etc.

This helps relieve stress.

Doing something you love immediately puts you in a less-stressful mindset.

SUPPLEMENT Not a replacement for a well-balanced diet, but supplements help when you lack something.

Magnesium helps regulate cortisol levels while vitamins B12 and C and folic acid also help cortisol metabolize.

LAUGH Laughing encourages

the release of endorphins and suppresses cortisol.

This leads to better mood, reduced stress and lower blood pressure. So watch a movie or talk with a friend and giggle a little.

FIND A COPING MECHANISM Find something that helps you relax when you feel anxiety approaching. Work with a professional or try deep breathing, singing, focusing on tangible items in the room, etc.

Elevated cortisol levels can also be caused from underlying medical issues and medication side effects, so be sure and check with your physician if you feel it would help.

The best way to make changes is to do so a little at a time. Incorporate one or two of these into your routine until they become habit. Then start with another. Slow and steady wins the race.

What is Body Contouring?

RENEW

HOW DOES IT WORK?

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

W

hile many people are familiar with traditional methods like diet and exercise to achieve a desired physique, body contouring offers an alternative for those targeting specific areas of concern.

This treatment addresses stubborn fat deposits that don’t seem to budge despite a healthy lifestyle.

WHAT IS BODY CONTOURING? This is a medical procedure designed to reshape and redefine specific body areas. Body contouring focuses on regions where fat accumulates, such as the arms, abdomen, thighs and buttocks.

The non-invasive treatment doesn’t require surgical incisions, anesthesia or a lengthy recovery period. It uses heat and ultrasound cavitation to break down fat cells. These technologies generate energy that targets fat deposits, causing them to dissolve and be naturally eliminated by the body’s lymphatic system.

Body contouring is

suitable for all skin types and carries a lower risk of complications compared to surgical alternatives like liposuction. Moreover, clients often report noticeable results after just one session, although multiple treatments are usually recommended for optimal outcomes.

HOW DOES BODY CONTOURING WORK? A device is used that emits ultrasound waves and heat energy that infiltrate the skin and reach the underlying fat cells. These waves cause the fat cells to vibrate and heat up, leading to their breakdown. The

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

body’s natural lymphatic system then takes over, flushing out the liquefied fat cells and eliminating them through natural urination and sweating.

EXPECTED RESULTS Many clients report noticeable changes even after just one session.

The extent of these changes can vary, with some individuals seeing a reduction ranging from half an inch to 2 inches in the treated area.

Maintaining a healthy lifestyle, including a balanced diet and regular exercise, is also crucial to sustain the results.

ALTERNATIVE TREATMENTS Alternative treatments to body contouring often focus on aspects other than fat reduction, such as muscle toning.

EMPOWERRF TONE This non-invasive treatment focuses on muscle toning rather than fat reduction.

It employs electrical muscle stimulation (EMS) technology to induce involuntary muscle contractions.

1. The treatment uses hands-free applicators on targeted muscle groups. These applicators emit electrical pulses that stimulate muscle contractions, effectively exercising the muscles.

2. The number of sessions needed can vary, typically between three to six sessions.

3. This treatment is suitable for individuals looking to tone up specific muscle groups or enhance the results of their regular exercise regimen.

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RENEW WANTING, HAVING SUCCESS IN 2024:

A Strategic Approach to

SETTING GOALS

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

H

appy 2024! As we step into a new year, it’s the opportune moment to reflect on the past and set our sights on the future.

Did you accomplish your goals last year? The dawn of a new year is the perfect time to evaluate past achievements and chart a course for new endeavors.

When contemplating the vast landscape of accomplishments and envisioning what lies ahead, I adopted a strategic approach starting in October.

Starting the goal-setting process in October provides a distinct advantage. First, it allows evaluation of what was and wasn’t completed in the current year. Then, it grants the luxury of time, allowing for review and revision of aspirations.

In this initial phase, the focus is on getting clear on what truly matters.

One way to do this is to journal, journal, journal!

There are four pillars to making this type of goal setting successful.

Quarterly benchmarks create a natural cadence for assessing progress.

This timing serves as a built-in checkpoint, enabling an evaluation of what’s working and what needs adjustment. This strategic interval approach ensures that there’s room for agility, adapting goals to unforeseen changes and refining strategies for optimal success.

Monthly milestones play a pivotal role in this goalsetting journey. Breaking down the overarching yearly goals into manageable monthly targets transforms the path to success into a series of achievable steps.

Each milestone becomes a guidepost, providing direction and motivation.

It’s the incremental progress through these smaller objectives that propel individuals closer to the fulfillment of larger aspirations.

Consistency is the cornerstone of success, and breaking down monthly milestones into weekly deliverables ensure steady

4 6 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

advancement. This step-bystep approach minimizes feeling overwhelmed, making each week’s goals more manageable and achievable.

3 daily do-outs are three things (deliverables) you do each day to gain ground toward your goal. By focusing on the daily aspects of the journey, individuals create a routine that aligns with their goals, fostering discipline and transformation.

As we move into the new year, let’s embrace the journey — acknowledging the challenges, celebrating the victories and committing to the daily actions that propel us toward our aspirations.

By infusing intentionality into our goals, we pave the way for a year of meaningful accomplishments and transformative growth.

Here’s to navigating success in 2024!

RENEW

YOUR NAILS CAN BE

WINDOW INTO YOUR HEALTH

If you’ve been feeling a little “off” lately but you can’t put your finger on what’s going on you might want to check out your fingernails.

I

t's long been known that your fingernails and toenails, made of dead skin cells toughened by keratin, can show the effects of numerous illnesses and disorders.

They are not a definitive diagnostic tool, but certain changes in the nails may be indicative of underlying health issues. Color, texture and rate of growth can all signify issues that warrant consulting your health care professional.

spots or lines * White — Often due to minor

NAIL COLOR

or split nails — * Brittle These can result from

— Partly or * Pale completely white nails can be linked to anemia, dietary deficiencies, trauma to the nail, heart or kidney disease or poisoning.

*

Yellow — This common symptom of fungal infection can signify psoriasis, thyroid disease or diabetes. Wearing dark nail polish also can cause yellowing.

trauma, persistent white spots also could be from a fungal or bacterial infection or an allergic reaction.

*

Dark lines or spots — These can be caused by nutritional deficiency, certain medications or more severe conditions including skin cancer.

TEXTURE

thyroid disease, but if the nails are also yellow it could be rooted in a fungal infection.

Small dents * Pitting— or depressions are a common symptom of eczema or psoriasis and pitting also is associated with alopecia.

*

Horizontal ridges — Injury or illness may have interrupted nail growth,

such as diabetes, heart disease or COVID.

SHAPE — Nails * Clubbing curve around enlarged fingertips over the course of a few years, often tied to heart, lung or liver disease. nails — Soft * Spoon nails that curve upward at the edges are most often tied to anemia or a liver disorder in which too much iron is absorbed by the body.

CHANGES IN GROWTH or fast growth * Slow — Sudden changes may indicate a health problem or nutritional deficiency. Stress or chronic illness can cause growth to slow or stop. nails — Can * Thickened be caused by aging but may also indicate a fungal infection or psoriasis.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 49

RENEW

Do You Have ONE OF THESE RISK FACTORS FOR SLEEP APNEA?

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

F

rom cardiovascular disease to depression, sleep apnea can lead to serious health complications, which is why it’s very important to understand whether you may be at risk for the disorder.

We’re not saying that the 30 million people in the United States who have sleep apnea are exactly the same, but the odds are good they share some key risk factors.

apnea, soft tissues at the back of your throat collapse while you sleep, blocking your airways. In response, your brain partially rouses you so that you can clear your throat to breathe again.

If this happened once or twice a night, OSA wouldn’t be all that serious.

Unfortunately, this occurs over and over, sometimes a dozen or more times per hour, which robs you of your sleep and can impact your health.

BEHIND SLEEP APNEA

MAJOR RISK FACTORS

For the purposes of this discussion, we’re only addressing obstructive sleep apnea (OSA), which is far and away the most common type of the disorder.

With obstructive sleep

While anyone can develop OSA, there are some conditions that place you at far greater risk for the sleep disorder, starting with obesity.

Of the millions of people with sleep apnea, about

5 0 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

two-thirds are either overweight or have obesity.

When there’s excess fat in your body, it can be stored anywhere, including in the soft tissues in your upper respiratory tract. These extra fatty tissues can narrow your airways and collapse while you sleep, hampering breathing.

Other factors include: Sleep apnea is * Gender. more common in men. issues. * Anatomical A large neck circumference or large tonsils can make a difference.

As you get older, * Age. fat can build up in your neck, and you can lose muscle.

alcohol. * Drinking Alcohol before bedtime relaxes the soft tissues at the back of your throat, making them more prone to collapse.

There also are certain medical conditions that count OSA as a complication, including hypothyroidism and kidney or heart failure.

HOW TO KNOW WHETHER YOU HAVE OSA Of the 30 million people who have OSA in the U.S., only 6 million have been diagnosed. If you know you snore or you have one or more of the risk factors and you’re feeling a little lethargic during the day, it’s a good idea to be checked out.

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51

RENEW

r u o y p l e H HAIR GROWTH NATURALLY

There are many reasons you may experience hair loss, ranging from normal, age-related changes to genetics, hormone imbalances, stress, autoimmune diseases and nutritional deficiencies. Alopecia (the medical term for hair loss) is not dangerous, but it can be distressing.

N

umerous sciencebacked options for promoting hair growth already exist. But natural hair loss remedies are becoming more popular and effective.

Natural hair growth products help stimulate hair follicles, which promotes hair growth.

Here are a few alternative treatments to try:

MASSAGE Massaging stimulates the scalp. A 2019 study showed that scalp massaging improved hair growth, blood flow and scalp health. As a bonus, it helps relieve stress and tension.

Massage with your fingertips and not your nails, moving across your scalp in small circles while applying light to medium pressure.

And be patient, the study

suggested 4 minutes per day for at least a month.

the scalp’s microbiome.

ALOE VERA

Rosemary oil promotes hair growth and reduces hair loss by stimulating new hair growth. One study established rosemary oil to be as effective as minoxidil treatment in growing hair after six months.

Mix a few drops into a carrier oil, like argan or jojoba, and massage into the hair and scalp a few times per week. You can also add a few drops to your shampoo and conditioner.

Aloe vera is not just for burns. It conditions hair, reduces dandruff and unblocks hair follicles blocked by excess oil.

You can use a shampoo and conditioner that contains aloe vera or apply pure aloe vera gel to your scalp and hair a few times per week.

COCONUT OIL Use coconut oil before or after you wash your hair. Coconut oil contains fatty acids that penetrate the hair shaft and reduce protein loss from hair.

A study conducted in 2021 showed that coconut oil made the scalp and hair follicles healthier by enriching

5 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

ROSEMARY OIL

Of course, if you’re experiencing certain types of pattern baldness or a health condition that causes hair loss, it may not be possible to regrow your hair. Make sure you check with your physician to narrow down the cause.

RENEW

Goals

THE POWER OF

by John Murphy, Founder, Make 100 Healthy

W

hat’s the difference between a dream and a goal?

Having a dream is easy to imagine, but without a specific goal, it is unlikely you will achieve the results you desire.

It’s also important to know what the purpose of your goals are. Without meaning and purpose, goals can be sabotaged by a lack of a specific plan to get there.

Also, there are different time frame goals — immediate, near future and long-term. The start of a new year is a perfect time to focus your energy, passion and purpose

to attain the things you want to accomplish.

There’s a lot of aspects of achieving goals. Having a goal without a plan is truly just a dream. Having a goal alone does not guarantee success.

Setting goals is paramount to taking yourself seriously.

Any goal worth its weight should be written down.

Studies have shown that writing down goals is an important step. It helps identify, clarify and focus your attention and actions to get the result you envision.

The next step is to formulate a plan and stick to it.

No goal was ever met without effort and activity.

This can be anything from sticking to

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

a schedule or timeline to consistently doing the things needed to achieve your goal.

I have set goals for myself all my life. I’m proud to say I’ve achieved many of my goals, while I’m humble enough to admit there are been plenty I haven’t met yet. That’s OK. Some goals are meant to be lifetime pursuits.

I founded Make 100 Healthy because my goal is to live to 100 years or more in a healthy manner.

My long-term goal is supported by my commitment to exercise and eating clean food, hydrating, juicing and by being connected with my friends, family and community. All

these things combined will give me the best chance to reach my goal.

But even if I don’t live to 100, I have enjoyed a healthy, vibrant and happy life because of these habits related to my long-term goal.

Are you ready to pursue your goals? If so, here’s the best way to kickstart your action plan.

Set realistic goals that are attainable:

* Visualize the outcome. * Write down your goals. * Be consistent. * Don’t give up!

There’s nothing more satisfying than exceeding your goals.

Now that’s powerful!

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RENEW

THESE STRETCHES

Help Sciatica

There’s not much worse than lower back pain, especially when that electrical pain shoots down the back of your leg. If this sounds familiar, then you know the discomfort of sciatica.

S

ciatica is radiating pain along the sciatic nerve, which runs from the glute down the back of the thigh. Up to 40% of people deal with this pain at one point or another. Causes include tight muscles, pregnancy and herniated discs.

Stretching can decrease the discomfort and strengthen your muscles. Also, stretching can decrease flareups and improve your strength and balance.

Here are a few stretches to get you started: Knees to Chest: This stretch creates space between your vertebrae so they’re less likely to pinch the sciatic nerve. Lie on your back and slowly hug

your knees to your chest, rounding your back. Hold 30 seconds. If this doesn’t hurt, do three reps.

Posterior Pelvic Tilt: Lie on your back with knees bent and feet flat. Tighten your abdominal muscles and tilt your tailbone upward, lifting your low back and pushing your butt down. Hold this 5 seconds, feeling a gentle stretch of your low back.

Inhale and let your spine and pelvis return.

Figure Four Stretch: Lie on your back with knees bent and feet flat. Cross your right ankle over the left knee and clasp hands behind left leg. Gently pull the leg toward your body.

Hold for 30 seconds, then switch sides and repeat.

Cat/Cow: Start on all fours in a table-top position with a neutral neck, wrists under shoulders, knees under hips. Now inhale and move into a “cow” pose by dropping belly toward the mat, arching the back and lifting the chin.

Then exhale into “cat” pose by pulling bellybutton into the spine and rounding your back (like an angry feline).

Keep the neck relaxed.

If done correctly, sciatica stretches can help take pressure off your sciatic nerve. For optimal results, stretch daily before getting out of bed or just before going to sleep.

Consult your doctor and if pain increases, stop.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 57

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

–Euripides

WINERY & VINEYARD SECTION

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NOURISH

Get Energy WITHOUT CAFFEINE

by Valerie Demetros

W

hen you start dragging in the afternoon, it’s natural to reach for your favorite brew. Caffeine does a decent job pumping you full of quick energy.

And you’re not alone — 74% of Americans drink coffee every day and up to 49% drink three to five cups per day.

But at what cost? For some people, it’s the perfect pick-me-up.

For others, caffeine in the afternoon leads to insomnia, headaches, raised heart rate, dehydration and anxiety.

There are other ways to get an energy boost without that caffeine fix.

Water — Don’t knock it, one sign of dehydration is fatigue. If you’re feeling lethargic, you may just need to hydrate.

Walk — Get a change of scenery and stand up.

If you’re sitting in the same spot, you may need to get moving. And if you can, make that walk even more beneficial by heading outside in natural sunlight to help regulate your sleep-wake cycle.

Breathe — Yoga breathing techniques, called pranayama, can affect your mind and body. A 2020 study found that fast breathing called kapalabhati, or breath of fire (short, rapid breaths through the nose while forcefully contracting the diaphragm), improved reaction time, attention and memory.

Nap — Don’t laugh, it’s not just for octogenarians.

Research shows even a short nap up to 30 minutes can improve cognitive performance and alertness.

If it’s possible, give it a try.

Exercise — Exercise releases endorphins and gives you a bit of a natural mood boost. Short bursts of squats, jumping jacks and even dancing can get those endorphins hopping.

Snack — Some foods can take the place of caffeine.

*

Bananas are an excellent source of energy, with potassium, fiber and vitamin B-6.

The fiber in bananas slows sugar digestion, utilizing energy from the sugars longer.

chocolate is a * Dark superb energy source.

High in flavonoids, it increases the sustainability of energy and increases blood flow, which improves delivery of oxygen to the brain and muscles.

And hey, it’s chocolate — just go easy on it. are a nutrition * Nuts dynamo, packed with healthy nutrients for energy. Full of protein, carbs and healthy fats, they provide a slow release of energy. amounts * High of omega-3 and omega-6 fatty acids and antioxidants increase energy levels. In addition, manganese and vitamin B battle fatigue.

Note: Don’t get crazy and stop caffeine suddenly.

You may experience withdrawal symptoms like headache, nausea, tiredness, muscle pain, irritability and difficulty concentrating. Take a week to wean yourself off slowly.

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

NOURISH ONE MONTH CHALLENGE:

Change your Diet, Change your Life!

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” —Ann Wigmore

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

A

bout five years ago my healing and food journey began when I went to a nutritionist who put me on a vegan WFPB (whole food plantbased) diet and took me off gluten to heal my gut.

Within two weeks I saw a huge difference. The inflammation and pain was almost non-existent. And this began my healing journey from multiple sclerosis and lupus. It gave me my life back, and within several months I went off of palliative care that I had been on for three years.

I was slowly dying from the foods I was eating; they were causing the inflammation in my body and brain, contributing to keeping the M.S. and lupus alive and well — but not me!

If you have vowed to eat

and get healthier in 2024 then I challenge you to try a WFPB diet for one month and see how you feel.

That’s all.

And after your challenge, you may find that you migrate to healthier food choices in the future or you continue with a WFPB diet in 2024. Either way you win.

Don’t be surprised when you feel better, have more energy and vitality than before the challenge.

Other side effects of a WFPB diet are weight loss, blood sugars and blood pressure normalize, heart conditions improve, arthritis inflammation and pain is gone and so many more health benefits.

Here are some free resources to get you started and inspired:

6 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

has a two-week * PETA vegan meal plan full of great recipes: www. peta.org/living/food/ sample-two-weekvegan-meal-plan how-to vegan resource * Aincluding recipes and tips for eating out as well as a free vegan starter kit packed with info and coupons: howto-go-vegan.peta.org Whatever your health goals are for 2024, I am sending you much love and support for your health journey.

You can do this!

Here is something I know to be true as I am living proof of this: If you don’t take time for your

wellness, you will be forced to make time for your illness. (Read that again.)

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63

Vitamin K BUILDS UP BLOOD, BONE, HEART AND BRAIN

Vitamin K is a fat-soluble vitamin that plays a crucial role in several physiological functions in the body.

T

here are two forms: phylloquinone (K1), found mostly in leafy green vegetables like spinach and kale, and menaquinone (K2), which is present in meat, eggs, some fermented foods and is produced in small quantities by the digestive system.

clotting — * Blood Vitamin K is essential for the synthesis of certain proteins, including the blood clotting factor prothrombin. These help in the coagulation process, to prevent excessive bleeding when injuries occur. health — * Bone Prothrombin also is crucial for bone metabolism and helps regulate calcium within the bones. It works in conjunction with

other vitamins and minerals to support bone mineralization, which is important for maintaining bone density and reducing the risk of fractures. health — * Brain Emerging research suggests that vitamin K may play a role in brain health and cognitive function. It is found in high concentrations in the brain, and adequate levels may be important for neurological development and function. health * Cardiovascular — Some studies suggest that vitamin K may contribute to cardiovascular health by helping to prevent arterial calcification.

It helps regulate the deposition of calcium

6 4 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

in the arterial walls, potentially reducing the risk of heart diseases. growth and * Cell function — Vitamin K is involved in the synthesis of proteins that are important for cell growth and function. It may have a role in supporting cell proliferation and preventing abnormal cell growth. insulin * Improved sensitivity — Some studies indicate that vitamin K may have a positive impact on insulin sensitivity, which is important for maintaining healthy blood sugar levels.

Nutritional experts say vitamin K deficiency is rare, but taking supplements can be beneficial for some people.

NOURISH

NOURISH

Does Talking to

Plants Help?

by Ken Lain, The Mountain Gardener, Watters Garden Center

R

esearch shows plants have a calming effect on their gardener.

They are understanding.

They refrain from arguing, asking difficult questions or interrupting.

It’s no wonder many gardeners talk to plants.

A survey of 1,250 gardeners found 50% spent time talking to their plants (Trees.com).

Researchers have proven sound affects plants, with further study needed for the human voice.

A 2003 study in the Journal of Ultrasonics found cabbage growth increased when classical music was played. They equally liked the sound of birds, insects and running water.

The International Journal of Integrative Sciences’ innovation and technology researchers exposed marigold and chickpea plants to soothing Indian music and another set to the sound of traffic.

Both varieties gained height, increased foliage and looked healthier when music played four hours per day.

Plants subjected to traffic noise did not fare as well.

“While sound matters to plants, we don’t know

if talking to them makes them grow differently,” says Heide Appel, professor of environmental sciences at the University of Toledo. “Plants respond to vibrations in their environment, which causes them to grow and become more resistant to falling over.”

Research absolutely shows taking care of plants is beneficial to our wellbeing. The same Trees. com survey asked why gardeners spoke to their plants: “Because it helped their own mental health.”

The Journal of HortScience found planting young plants reduced mental stress and anxiety in young adults. Spending an hour gardening improves mood and reduces stress among healthy women in a 2022 PLoS One study.

“Talking to plants is a way of talking to ourselves,” says Kenneth Yeager, director of the Stress Trauma and Resilience Program at Ohio State University. “As we talk to our plants, we’re talking to ourselves, formalizing our thought process. Putting our thoughts and feelings into words is therapeutic.”

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

Talking to plants is lowrisk. “Plants don’t judge,” says Elizabeth Diehl, director of therapeutic horticulture at the Wilmot Botanical Gardens College of Medicine at the University of Florida.

“You can be who you want to be and say what you want. They are happy

to be with you; you're taking care of them.”

While the published research is elusive to the specific benefits to plants of the human voice, gardeners understand.

People talk to things they care about. Talking to plants is a practice of gratitude and appreciation.

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

NOURISH

Get Ready, Set… Go!

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

T

his is that time of the year when life seems to want us to push the reset button and embark on a new journey, to possibly sail in a different direction.

Expectant, highly committed and sometimes dissatisfied people enjoy making New Year’s resolutions.

However, these resolutions are known to be overlooked and ultimately discarded sometimes as early as by the end of January.

To empower and equip you to pursue your goals and fulfill the vision in your heart, let’s look at the following acronym: G. Get a clear vision.

The easiest first step is to decide where you want to go.

What do you want to accomplish? What is the end result of your journey?

In which area in your life do you want to grow? Why are you feeling discontent?

O. Optimize your resources.

Often enough, you already have access to at least one thing in your hands that will help you to move forward toward accomplishing your vision.

6 8 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

We may not all be able to afford a new monthly gym membership, but most of us already have measuring cups in our kitchen, a bathroom scale or a good pair of walking shoes at our disposal.

Then, what else can you do or acquire? Could you join your neighbors for morning walks?

Could you start playing pickleball? Could you borrow healthy cooking books from the library?

A. Assess your barriers.

Reflect on factors that have hindered your past success, such as cravings, impulses, setbacks, interruptions or even delays. Once identified, be proactive by enlisting support and planning

ahead so you can dodge landmines along the way.

L. Lead by example.

It is a great motivation to stay the course when you know your loved ones, friends, and coworkers are inspired by your progress. Often enough, one may not hire a personal trainer or work with a dietitian, but when they see the results you are experiencing, they will start asking questions, seeking your advice and even your support.

S. Start again.

Holidays will come and go, and unforeseen circumstances may happen. But if you hit a plateau or get completely derailed, get up, shake off the dust and begin again from where you left off! There is nothing preventing you from re-embarking on your journey, and you can learn so much about yourself along the way.

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NOURISH HEALTHY

Recipes QUICK

Low-Sugar Blueberry Muffins

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

Ph

Blueberries are considered a “superfood” for good reason! Full of micronutrients and phytochemicals, blueberries pack a powerful punch. Anthocyanins give the berries their blue color and act as antioxidants, helping the body eliminate free radicals.

o: ot B

ai

le

y

Zy

gu

So, have fun baking and eating some super muffins! ti s

2 cups

All-purpose flour, sifted

1/2 cup

Sugar

1 tbs

Baking powder

½ tsp

Salt

1/4 tsp

Ground cinnamon

1 cup

Whole milk

1 tsp

Pure vanilla extract

1 lg

Egg

4 tbs

Butter

½ cup

Blueberries, fresh or frozen

1 2 3 4 5

Preheat your oven to 400°. Bring butter to room temperature.

Combine butter with sugar, then whisk in egg, milk and vanilla extract.

Sift in flour, salt, cinnamon and baking powder.

Mix well and let sit for 5 to 10 minutes.

Grease muffin sheet, split mixture between

12 muffins and bake for 20 minutes, or until a toothpick can be inserted into the center of the muffin and come out clean.

Let muffins sit for 2 to 5 minutes before removing from pan. Remove and let sit an additional 5 minutes before biting in.

6

Serves 1-12 | Time to Table 45-50 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

NOURISH KETO

Chicken Alfredo Pizza on Cauliflower Crusts When it comes to pizza, chicken Alfredo is one of the easiest to make keto friendly. The sauce doesn’t traditionally contain any sugar so all you need to do is switch out the wheat crusts for cauliflower and you’re done.

1 tbs

Butter

3 cloves

Garlic, minced

½ cup

Heavy cream

1 oz

Parmesan cheese, freshly grated

1 ¼ cup

Mozzarella cheese, shredded

2 7” to 8”

Cauliflower pizza crusts

2 oz

Spinach (frozen), thawed and squeezed dry

2 cups

Chicken, cooked and diced

2 tbs

Fresh basil, chopped

Salt and pepper to taste

This simple recipe will be on the table in half an hour, and any leftovers can be stored in the refrigerator in a covered container for up to five days.

1 2

5

3

6

Melt butter in a medium skillet over medium heat.

Add garlic and cook until fragrant, about 1 minute.

Add cream and bring to a simmer. Reduce heat to low and simmer until it begins to thicken, about 3 minutes. Whisk frequently and watch it carefully.

Stir in the Parmesan and ¼ cup of the mozzarella, stirring until melted and smooth. Continue to cook until the sauce becomes thick like pizza sauce.

Preheat the oven to 425°. Lightly grease

4

a large baking sheet or cover a pizza stone with parchment paper. Add the crusts and spread each with half of the Alfredo sauce.

Divide the spinach and chicken between the crusts and sprinkle with remaining mozzarella. Bake 7 to 10 minutes, until the cheese is melted and bubbly.

Remove from the oven and let sit 3 minutes to firm up.

Sprinkle with chopped basil just before serving.

Serves 4 | Time to Table 30 mins

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

NOURISH WHOLE30

1 lb

Ground beef

2 tbs

Chili lime seasoning blend

½ tsp

Lime zest

½ tsp

Salt and pepper, each

1 lg head

Butter lettuce

1 cup

Purple cabbage, shredded

1 cup

Grape tomatoes, sliced

SALSA 1 med

Mango, diced

1/2 med

Avocado, diced

1/2 med

Red bell pepper, diced

1/2 cup

Cilantro, chopped

1/2 med

Red onion, diced

1/2 sm

Jalapeño, minced

2 tsp

Fresh lime juice

Salt and pepper to taste SAUCE 1 lg

Avocado, pitted

3/4 cup

Fresh pineapple chunks

1/4 cup

Cilantro

2 tsp

Fresh lime juice

Salt and pepper to taste

1

In a large skillet over medium heat, brown ground beef with chili lime seasoning, lime zest, salt and pepper. Stir until fully cooked (about 8 minutes).

Combine ingredients for salsa in a bowl.

2

3 4

In a food processor or blender, add ingredients for sauce and blend.

To serve, fill a lettuce cup with ground beef, salsa, cabbage, tomatoes and sauce.

Serves 4 | Time to Table 20 mins

74 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

Lettuce Tacos These lettuce tacos, topped with mango salsa, are a fresh and crispy way to still have tacos while sticking to Whole30 eating. It’s easy prep and full of flavor.

NOURISH

VEGAN

Garlicky Eggplant Stir-Fry

This veggie dish dresses up the eggplant perfectly by combining the sweetness of hoisin sauce with the saltiness of soy sauce (even in lower-sodium versions) and the acidity of rice vinegar. The flesh of the eggplant is so absorbent that it immediately takes on this trio of flavors and makes it its own. ¼ cup

Hoisin sauce

3 tbs

Soy sauce, low-sodium

1 tbs

Sesame oil

1 tbs

Rice vinegar

5 tbs

Canola oil

3

Eggplants, small to medium, diced or sliced into strips

3 cloves

Garlic, minced

3

Scallions, white and light green parts only, thinly sliced, plus more for garnish

1 tbs

Ginger, fresh, peeled and minced

1 tbs

Cornstarch

Toasted sesame seeds for garnish

1 2

4

3

5 6

In a small bowl, whisk together the hoisin sauce, soy sauce, sesame oil and rice vinegar.

In a large sauté pan or wok, heat 3 tablespoons of the canola oil over high heat.

Add the eggplant and stir-fry until tender, 6 to 8 minutes.

Transfer the eggplant to a plate or bowl and keep nearby.

Return the pan to high heat and add the remaining 2 tablespoons canola oil. Add the garlic, scallions and ginger, and stir-fry until fragrant, about 30 seconds. Return the eggplant to the pan and stir to combine.

Add the hoisin sauce mixture and stir to coat the eggplant.

In a small bowl, whisk the cornstarch into 3 tablespoons water, making sure the cornstarch is fully dissolved, then add it the pan and stir until the sauce is thickened, about 30 seconds.

Transfer to a serving bowl and garnish with sesame seeds and additional scallions.

Serve this stir-fry over white or brown rice to turn it into a main course. For a bit of spice, try a Chinese hot pepper or red pepper flakes while stir frying.

Serves 3-4 | Time to Table 15 mins

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 75

NOURISH

FAMILY FRIENDLY

Cornbread Tamale Pie

Tamale pie is a casserole dish ideal for feeding a family for one or two dinners, since any leftovers can be refrigerated for several days or stored in the freezer for up to two or three months.

1 tbs

Extra virgin olive oil

1 ½ lbs

Ground beef, lean

1

Onion, chopped

1

Bell pepper (any color), seeds and stem removed, chopped

½ tsp

Salt

2 tsp

Chili powder (more or less to taste)

2 tsp

Cumin (more or less to taste)

1 14.5-oz can

Fire-roasted tomatoes

1 4-oz can

Anaheim (green) chiles, drained, chopped

1 16-oz can

Whole kernel corn, drained

1 4-oz can

Sliced ripe olives

1/3 cup

Raisins

1 cup

Sharp cheddar cheese, grated

1/3 cup

Water

1 16-oz pkg

Cornbread mix

Water, egg, oil or milk as needed for mixing the cornbread batter according to package directions

76 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

12

Preheat the oven to 375°.

Heat olive oil in a large skillet on medium high. Add the ground beef, onion and bell pepper. Add salt, chili powder and cumin.

Cook, stirring infrequently, until the ground beef has browned. Remove from heat; drain excess fat if necessary.

Mix in fire-roasted tomatoes, Anaheim chiles, corn, olives, raisins, cheese and water. Adjust seasoning. Add more chile powder and cumin if desired.

3

4

Rub a little olive oil over the inside of a 9x13-inch casserole dish (or use a nonstick cooking spray). Spoon filling into the casserole dish.

In a large bowl, prepare the cornbread batter according to the directions on the package. Pour the cornbread batter over the top of the filling in the casserole dish.

Bake at 375° for 40 minutes, until the top is browned.

5

6

Serves 6-8 | Time to Table 70 mins

NOURISH VEGETARIAN

Mushroom and Spinach Stuffed Squash It’s a great time of year to take advantage of winter squash, and these beauties are filled with hearty wild mushrooms, kale, black rice and fresh herbs. Top with fresh pomegranate seeds for a beautiful dish packed with flavor.

Prepare up to three days in advance, prebake the squash and prepare the filling, then just combine and bake when you’re ready to eat. Simple and tasty.

3 med

Acorn squash, halved and seeds removed

1½ cups

Black or wild rice, cooked (about ½ cup dry)

4 tbs

Olive oil, divided

½ cup

Sweet onion, diced

2 tsp

Garlic, minced

½ cup

Celery, diced

1 cup

Mushrooms, sliced thin (cremini, button, baby bella)

1½ cups

Fresh kale, chopped finely

3/4 cup

Apple, diced

⅓ cup

Dried cranberries

1 tbs

Fresh sage, chopped

1 tbs

Fresh thyme

1 tsp

Kosher salt

½ tsp

Black pepper

2 tbs

Pomegranate seeds (optional topping)

1 2 3 4 5

Preheat oven to 375˚.

Slice each squash in half lengthwise and scrape out seeds. Brush with olive oil and sprinkle with salt and pepper.

Set squash face down on a baking sheet and roast 35 minutes until fork tender.

While squash bake, cook rice according to directions and prepare filling.

Add 1 tablespoon olive oil to a large skillet over medium heat. Sauté onion 4 to 5 minutes, then add garlic and celery and cook until soft.

Add mushrooms and cook for 5 to 6 minutes, then add kale and sauté another 3 to 5 minutes until wilted.

6

7

Add cooked rice, apples, cranberries, sage, thyme, salt and pepper. Cook for 5 minutes until apples and cranberries soften.

Reduce oven heat to 350˚. Remove the squash and carefully flip over.

Fill each squash with rice mixture and return to oven for additional 10 minutes.

Serve warm with a sprinkle of pomegranate seeds.

8 9

Note: If you are making this squash ahead of time, refrigerate filling and cooked squash separately. When ready, fill each squash and bake in a 350˚ oven for 35 to 40 minutes.

Serves 6 | Time to Table 50-60 mins

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

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

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

Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421

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

Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442

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

Jason C. Campbell Cosmetic & Family Dentistry 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

Joseph A. Savoini DMD PC 1231 Willow Creek Rd., A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040

Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979

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 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959

Gastroenterology

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

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

Dietitian & Diabetes Care

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

Dietitian Nutritionist

Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980

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

Prescott Dental Center 222 S. Summit, No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440

Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

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

Ear, Nose and Throat

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

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 HEALTHY LIVING | VOL . 5 , NO. 1 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 . 5 , NO. 1

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 Integrated Medical Services 2971 Willow Creek Rd., Bldg. 3&4 Prescott, AZ 86301 www.imsaz.com | 928.277.8088 Lifetime Medical Care 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 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 Pate Complete Healthcare 220 W. Goodwin St., Ste. 10-I Prescott, AZ 86303 www.patecompletehealthcare.com 928.277.4622 Prescott Complete Care 1947 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723 Priola Primary & Palliative Care 3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626 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

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085 Vitality Care Center 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804 Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. Prescott, AZ 86305 928.848.7456 Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906 Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. Prescott, AZ 86305 928.778.1806 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 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

Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800 Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595 Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628 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

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

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

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1 8 1

Loree Walden MARKETING MANAGER, YAVAPAI HUMANE SOCIETY

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? My friends and family told me I had a knack for expressing my feelings through words. When I was much younger, I used to write stories about my loved ones for them as birthday and anniversary gifts, and I was always so amazed at how much they loved it.

Life had other plans.

I spent over 20 years crunching numbers and

tackling taxes.

I finally came to the decision it was time to follow my dream. I stumbled upon a job in radio, once I moved from Hawaii to Prescott 13 years ago. That allowed me to try my hand at using my creativity and let it shine.

That was the steppingstone to my position at Yavapai Humane Society. Every day is filled with moments that have changed my life.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? It’s all about treating myself like the deserving person I truly am.

It means indulging in

8 2 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 1

things that make me feel amazing, getting a mani/ pedi, singing in the car at the top of my lungs, enjoying a treat of my favorite comfort food without feeling guilty, or simply spending quality time with my furry family.

I put faith in the power of prayer and make it a point to spend time each day reflecting on and thanking God for all I have been blessed with.

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? I used to weigh over 420 pounds, and after a four-year journey that started over 20 years ago I've lost over half of my body weight.

During my marriage that ended over four years ago, I gained a lot

of weight back. It was devastating to look in the mirror. Since the divorce, I've lost almost 80 pounds.

Vitamins and protein drinks are an essential part of my daily routine. All I have are my fur-babies, and I want to be around to take care of them.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Get a dog! Cassidy Roo, my precious pup adopted from Yavapai Humane Society in 2016, showers me with unconditional love and keeps me active.

Our daily adventures, from walks to play time, are the secret to my happiness.

Who knew having a dog could be the most fun and easiest path to getting and staying healthy?

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

CONTACT HELLO@WILSONAESTHETICSAZ .COM 928. 350.5484

❤ @WILSONAESTHETICSAZ WWW.WILSONAESTHETICSAZ .COM

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

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