Prescott Healthy Living - VOL. 5, NO. 2

VOL. 5, NO. 2 prescotthealthyliving.com

The Power of Proteins

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VOL. 5, NO. 2

CONTENTS

The Power of Proteins

How Much Protein is Enough?

Protein: Our Building Block

14 16

| PLAY | Just Five Minutes of Exercise Makes a Difference Exercising When Young Promotes Lifetime of Good Health Dumbbell Rows Can Ease Shoulder Tension Explore the Backway to Crown King Trail Help your Kids Turn Personal Hygiene into Habits Healthy Valentine’s Day Alternatives Ease Stress by Connecting through Talking The Power of Protein for our Pets Use These 8 Moves to Fire Up your Obliques Living for the Long Run Local Events

22 24 26 28 30 32 34 36 38 40 41

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

Harness the Power of Protein

Make that Valentine’s Gift a Healthy One

18 20

| RENEW | Protein Comes with Beauty Benefits Take Care of Yourself Find Help for your Sleep Apnea Self-Hugs and Tapping can Ease Chronic Pain, Relieve Stress Recommit to you!

How Does Kybella Work on Double Chin Fat? Toe Spacers Aid in Strength and Balance Care of Teeth, Gums Integral to Overall Good Health Remember to Keep your Heart Healthy

| NOURISH |

42 60 44 62 46 64 66 48 50 68 52 70 54

Recipes 56 72-77 health & wellness 58 78-81 Q&A 82 Trust your Intuition: You Know When you’re Full

Top 7 Spring Cleanings Every Garden Needs

Try Stepping Away from Alcohol for a Month Plant-based Proteins are Excellent Choices Balancing Macros: Combining Protein, Carbs and Fats for Optimal Nutrition Life is in the Cell!, Part 1

DIRECTORY

Eric Weaver, Owner, Get-Fit Prescott

Twice the Results.

Half the Time.

PRESCOTT

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

Protein Gives You Power prescotthealthyliving.com

P

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!

roteins are the building blocks of life — the word is derived from the Greek word proteios, meaning “primary” or “first unit.” They’re found in every cell in our bodies and perform numerous functions, including building and repairing muscle and all other forms of tissue, transporting oxygen and nutrients and fighting infection.

They can also be burned to provide energy, but our bodies do this only as a last resort because proteins are so vital to so many processes.

Most of us are able to get enough protein in our daily diets, but we should be selective about the foods we consume, choosing whole foods over processed and including plantbased options like legumes, nuts and whole grains. Choose poultry and fish over red meats that come with saturated fat whenever you can, and avoid processed forms like hot dogs, sausage and deli meat.

But don’t focus on any sense of deprivation — embrace the flavor and vigor these more healthful choices offer as you incorporate them into your diet for a longer, healthier life.

Be Well,

Laurie

Associate Publisher

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

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

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. © 2024. 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.

Your Best Health Begins Here Adult Concierge Primary Care Physician Since 2005

Adult Concierge Medicine in Prescott, AZ RESPONSIVE, UNHURRIED APPROACH PERSONALIZED CARE • COMFORTABLE PRIVATE SETTING Dr. Bunch is proud to offer the attention of an old fashioned family doctor with the advantages of leading-edge healthcare technology.

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

| NOURISH | Prescott.Healthy.Living PrescottHealthyLivingMagazine

We care for women.

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

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Advertiser Index Arizona Dermatology Group . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Cardiac Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Ellen F. Bunch, MD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

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

in the next issue MAKE A BODY PROUD

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

Goods from the Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

Gourmet Beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

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

Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

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

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

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

ROX Travel - Prescott . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Sharon Rogers - CPT, CET, SES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Spectrum Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

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

Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . 45, 84

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

Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

Prescott.Healthy.Living PrescottHealthyLivingMagazine

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

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

You can always find hope in a dog’s eyes.

Find your hope.

Opt to adopt.

928.445.2666 Yavapaihumane.org

Local

HEALTH

Cathy Clements

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

Jussynda Burns

TAC Member, The Launch Pad Teen Center

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.

Jussynda Burns is a junior at BASIS Prescott and has been working with TAC for years to encourage heathy communication within our town.

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.

Jamaal McCoy

John Murphy

Elisa Oliver-Nielsen

Dr. Jeanette M. Pilotte

Dr. Dana Rockey

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

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

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

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.

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.

Founder, Make 100 Healthy

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

MA, Registered Dietician Nutritionist

MD, FACOG, Women’s Health and Wellness

DMD, Owner, Prescott Sleep Solutions

"

ENTHUSIASTS Blayne Soriano

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

Jion Sommer

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

Loree Walden

Marketing Manager, Yavapai Humane Society Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010.

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

Aymee Wilson

Bailey Zygutis

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

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

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2 13

FEATURE

How Much Protein IS ENOUGH?

by Valerie Demetros

T

here’s no doubt that protein is important. It aids in building strong muscles and bones, and it helps your body perform many functions necessary to stay healthy.

How much protein you need depends on many factors including your age, activity level and health goals. As a baseline, sedentary adults need at least 0.8 grams of protein daily per 2.2 pounds of body weight (1 kg).

To determine your needs, you’ll need to crunch some numbers.

Take your weight in pounds and divide that number by 2.2, then multiply that number by 0.8. For instance, a person who weighs 132 pounds would need 48 grams of protein per day (0.8 × 132/2.2).

Your protein needs are closely related to your current muscle mass,

so the more muscle you have the more protein you need. And the more physically active you are the more protein you need.

Experts also advise it’s healthier to spread out your protein during the day (not just one powerful protein shake or a huge steak for dinner, sorry).

But remember, this is for a sedentary lifestyle.

There is no one-sizefits-all number, and you’ll need more protein to build muscle with resistance training.

A study published in 2022 found that 1.5g of protein per kg of weight is optimal for building or maintaining muscle.

So that means if our 132-pound example above is looking to build muscle with a resistance-training workout, she would need 102g of protein per day (1.5 x 132/2.2).

But there’s no shortcut;

you won’t gain muscle simply by increasing your protein intake. You have to do the work to reap the benefits.

If you’re looking to eat right and lose weight, switching up your protein intake may be just the ticket. That’s because your body uses more calories from protein to digest and metabolize your food.

Consequently, studies show that high-protein diets boost metabolism and help burn fat.

Protein also takes longer to digest than carbs, which helps you feel full longer. So theoretically, increasing your protein should help you eat less.

Talk to a nutritionist about what is right for you. Eating too much or too little protein can also affect your body, so make sure you are getting just what you need to stay healthy.

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

FEATURE

PROTEIN:

OUR BUILDING BLOCK!

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

P

rotein is one of the three macronutrients our bodies use.

Proteins serve many functions in cells. They act as enzymes that catalyze chemical reactions, provide structural support, regulate the passage of substances across the cell membrane and protect against disease.

As you decide how you are going to eat, here are a few things to think about.

Proteins break down to amino acids in our digestion. There are nine of these amino acids we cannot make, so we need to ingest them: lysine, histidine, threonine, tryptophan, phenylalanine, isoleucine, leucine, valine and methionine.

Essential amino acids must be consumed in the diet because they are necessary for bodily functions.

Obtaining adequate protein in the diet is essential for athletes and non-athletes alike.

For non-athletes, protein is required for various health functions. For active exercisers and athletes, additional protein intake is required for the repair and recovery of muscle

tissue, as well. Depending on the goals of the active individual, they may need more protein in their diet than the average sedentary person.

When trying to lose weight, we don’t want to lose muscle mass, which helps with our metabolism, posture and balance. Most people think depleting their diet to a very low calorie intake is the best way to lose weight. Most of us just need to cut those food items that don’t serve us. Eating enough protein and fats is more important than carbohydrates to help fuel us.

As you digest that information, a common balance ratio for intake of all the macros is 40/30/30 — carbohydrates/protein/fats.

An easy way to figure out how many calories you need is to take your body weight and multiple it by 11.

If you want to lose weight, subtract 400 from that number. Then determine how much protein, fat and carbohydrates to take in.

Having a conversation with your doctor is a good thing.

Protein is an important building block. Make sure you are getting enough!

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

TROUBLE

SLEEPING? LET US HELP YOU GET

THE REST YOUR DESERVE

We are a dental practice that solely treats dental sleep medicine by offering dental solutions to the medical problems known as snoring and sleep apnea.

Call Dr. Dana Rockey, DMD for a Consultation

928-235-6925

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

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FEATURE

Harness THE POWER OF

by Jamaal McCoy, Owner of Fit Body Boot Camp

P

rotein is an essential macronutrient that plays a vital role in the human body. It is responsible for building and repairing tissues, making enzymes and hormones, and maintaining overall health.

For those who engage in regular workouts, protein becomes even more important as it helps support muscle growth and repair.

When we exercise, our muscles experience tiny tears that need to be repaired to grow and become stronger. Protein provides the necessary amino acids, which are the building blocks for

repairing these tears and promoting muscle growth.

Including protein in your diet can also help with weight management. It is known to be more filling than carbohydrates or fats, meaning it keeps us feeling fuller for longer periods of time. This helps reduce cravings and overeating, leading to a healthier weight.

Protein also is important for overall health and well-being. It aids in the production of antibodies, which are necessary for a strong immune system, as well as helping to regulate blood sugar levels and maintain healthy bones.

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

Protein

One of the most convenient ways to increase your protein intake is through protein drinks. These can be easily incorporated into one’s routine and provide a quick source of protein.

However, it is important to choose high-quality protein drinks that are not loaded with added sugars and artificial ingredients.

On the other hand, natural sources of protein should always be a part of your diet.

Some great options include lean meats, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

These whole food sources

are not only rich in protein but also provide other essential nutrients such as vitamins and minerals.

Don’t forget that everyone’s protein needs may vary based on factors such as age, gender and activity level. It is important to consult with a health care professional or registered dietitian to determine the right amount of protein for your needs.

With a balanced and varied diet that includes protein from both plant and animal sources, you can ensure that you are giving your body the necessary nutrients to thrive.

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FEATURE

Valentine’s Gift MAKE THAT

A HEALTHY ONE

by Staff Reports

C

hoosing healthy gifts for Valentine’s Day is a thoughtful way to show you care about your loved one’s well-being.

Here are some gift ideas: Fitness tracker: A fitness tracker can help your partner stay motivated and keep track of their physical activity, sleep and overall health.

Cooking class or workshop: Consider signing up for a cooking class together. Choose one that focuses on healthy recipes and cooking techniques.

Healthy cookbook: Give a cookbook with delicious and

nutritious recipes. Look for ones that cater to any dietary preferences or restrictions your partner may have.

Subscription to a health magazine or app: Subscribe your loved one to a health and wellness magazine or a fitness app that offers personalized workout routines and nutrition advice.

Customized fitness gear: Personalized workout gear, such as a yoga mat, water bottle or gym bag can make staying active more enjoyable.

Fruit basket or edible arrangement: Skip the chocolates and opt for a

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

fruit basket or an edible arrangement for a sweet yet healthy treat.

Herbal tea set: Choose a selection of high-quality herbal teas that promote relaxation and wellness.

Healthy snack subscription: Subscribe your partner to a monthly delivery of healthy snacks or a fruit-of-the-month club.

Aromatherapy diffuser: An aromatherapy diffuser with essential oils can create a calming and uplifting atmosphere at home.

A spiralizer: This kitchen gadget helps the cook in your life to incorporate

more vegetables in any meal, while satisfying a craving for noodles.

Wellness retreat or getaway: Plan a weekend getaway focused on wellness, perhaps at a spa resort or a destination known for outdoor activities.

Remember, the most important thing is to consider your partner’s preferences and interests when selecting a gift.

Whether it’s an activity you can enjoy together or an item that aligns with their health goals, the key is to show you care about their well-being.

PLAY

Just Five Minutes OF EXERCISE MAKES A

Difference If you think you don’t have time to exercise, you may be surprised to hear that just five minutes of activity can make a big difference in your health.

A

s a matter of fact, a recent study indicates that short bursts of vigorous activity every day like climbing stairs, toting heavy groceries or even amping up the pace of housework can deliver substantial health benefits.

Around 60% of people in the U.S. aren’t regularly active, according to the Centers for Disease Control and Prevention. This inactivity increases your risk of developing Type 2 diabetes, cardiovascular disease, anxiety, depression and early death.

Experts recommend at least 150 minutes per week of moderate-intensity physical activities like walking or gardening, and 75 to 150 minutes per week of more vigorous

activity like running or jogging to stay healthy.

But in recent years, a few small studies have observed the impact of brief bursts of high intensity physical activity on health. One study found that just four one-to-two-minute, highintensity bursts of activity every day lowered the chance of cardiovascular disease by 49%.

Of course, more bouts of physical activity carried much greater benefits.

For a start, try the following five-minute workout each morning and evening on days you are short on time.

* 15 pushups * 15 situps

* 20 squats * 20 jumping jacks * 30-second plank Now, all this isn’t the go-ahead to just work out five minutes a day and forget your workout routine. What this means is simple — even the smallest amount of physical activity is better than nothing.

Find a way to work it in.

During a commercial, get up and run around the living room. Park far away from the store and speed walk to the entrance.

If you don’t have time in the morning for a proper walk, even a quick sprint around the block makes a difference.

Just get moving.

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

PLAY

Exercising

WHEN YOUNG PROMOTES LIFETIME OF

GOOD HEALTH

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

R

egular exercise plays a crucial role in the physical and mental well-being of children and adolescents. Here are some of the benefits and importance of exercise for these age groups.

1. CARDIORESPIRATORY FITNESS Exercise enhances cardiorespiratory fitness, which refers to the efficiency of the heart and lungs in delivering oxygen to the body’s tissues during physical activity.

Improved cardiorespiratory fitness is associated with better overall health and endurance in children.

screen time and being sedentary are at record highs. Exercise becomes essential in managing and controlling weight. Physical activity helps burn calories and maintain a healthy body weight, reducing the risk of childhood obesity.

4. MENTAL HEALTH BENEFITS For children and adolescents, engaging in physical activities can help reduce symptoms of

2. MUSCLE AND BONE STRENGTH Regular physical activity contributes to the development of strong muscles and bones. This is particularly important during the growth years of childhood and adolescence, as it helps in achieving optimal bone density and muscle mass.

3. WEIGHT CONTROL We live in a time when

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

anxiety and depression.

The release of endorphins, often referred to as “feelgood” hormones, during exercise contributes to an improved mood.

5. ENERGY AND MOOD ENHANCEMENT As someone who coaches children and adolescents, I’ve observed the immediate benefits of exercise on mood and energy levels. Physical activity stimulates blood flow, increases oxygen supply to

the brain and fosters a sense of accomplishment, all of which contribute to a positive mindset.

6. ESTABLISHING LIFELONG HABITS Encouraging exercise during childhood establishes healthy habits that can last a lifetime.

When physical activity is a regular part of a child’s routine, they are more likely to carry these habits into adulthood, promoting lifelong health and wellness.

In conclusion, the benefits of exercise for children and adolescents extend far beyond physical fitness. They encompass mental health, healthy development and the establishment of lifelong habits.

If you’re a coach working with this age group, your role in promoting a positive and active lifestyle is instrumental in shaping their future well-being.

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PLAY

Dumbbell Rows CAN EASE SHOULDER TENSION

If you’ve ever felt that nagging tension between your shoulder blades while sitting at your desk or looking at your phone, then you need dumbbell rows in your routine, stat.

D

umbbell rows target your rhomboids, lats and traps and lead to improved posture as well as decreased shoulder tightness. This basic movement can be done a number of ways.

Unfortunately, dumbbell rows can also get sloppy, missing the benefits and even risking possible injury. Let’s get it right.

ONE ARM DUMBBELL ROW Contrary to popular belief, experts advise keeping your knee off the bench to avoid lower back injury and rotation.

1. With feet hip-width apart, hinge forward resting your palm on a bench or your knee. Keep spine flat with shoulders just above the hips.

in each hand.

2. Lift the dumbbell in your working hand.

3. Tighten mid-back muscles and pull up the weight, keeping the elbow close. Keep hips and shoulders square, resisting rotation.

4. Don’t look at yourself in the mirror — look ahead on the floor to avoid neck strain.

5. Pause, then lower the weight.

Aim for three sets of eight to 12 reps, increasing weight and lowering reps as you progress.

TWO ARM DUMBBELL BENT-OVER ROW 1. Stand with feet hipwidth apart, arms at sides holding a dumbbell

2. Engage your core and hinge forward at the hips, keeping back flat.

3. Bend your knees slightly and pull shoulder blades back, but don’t shrug your shoulders.

4. Look a few inches ahead on the floor.

5. Lift the weights up and back toward the lower end of your ribs, hugging elbows close and squeezing shoulder blades.

6. Pause, then lower the weights.

Aim for three sets of eight to 12 reps, increasing the weight and lowering reps as you progress.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2 27

Explore THE BACKWAY TO

Crown King Trail Submitted by Summit 4x4 Company

N

ot for the faint of heart, the backway to Crown King Trail most certainly is among some of Arizona’s tougher trail systems.

It features a bit of everything from washboard roads, large rock gardens and boulders, to steep ascents and challenging obstacles. If you’re looking to put your rig and skills to the test, this is the trail to do it on.

The trail is 27.3 miles, a distance certain to take no less than four to five hours to complete if being cautious.

Like many trails in Arizona, monsoon season and bad weather have left their mark with changes in the trail seen year after year. That being said, be prepared to take alternate routes around washouts or fallen boulders.

Preparedness is key on a trail like this, and it starts with having the right equipment on your rig and the know-how to use it.

Be prepared to use rock sliders and skid plates as you traverse this old mining route. We caution you not to tackle the trail with anything smaller than a 33-inch tire.

Have a decent understanding of yourself and your vehicle’s capabilities, and travel with someone

who is knowledgeable in spotting or has completed the trail before to ensure you crush the adventure, not your door panels.

Winching has been done on this trail, however, it can be completed just the same without one — or, at the very least, with the use of some decent traction boards. Something we always say: “There’s no better piece of recovery gear than a good spotter.”

Take your time with this trail; it’s incredibly scenic and overlooks Lake Pleasant with plenty of opportunities for photos. In the summer, you can expect to see plenty of others on the trail as it’s a fairly popular destination for side by sides and 4x4’s.

With cell service being intermittent, make sure to download your trail map for offline use and to tell someone where you’ll be going and when you intend on returning as a safeguard should anything go wrong or a mechanical failure occur.

The backway to Crown King is an Arizona gem and is featured as one of Jeep’s Badge of Honor trails. Download their app and get credit for completing the trail, along with a slick badge to display on your Jeep.

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Photo + QR Code: Summit 4x4 Company

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PLAY

Help your Kids TURN PERSONAL HYGIENE INTO HABITS

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

P

ersonal hygiene tasks are superb for fine motor skills practice.

For your kiddo, sticking to hygiene routines also encourages them to build self-esteem.

SQUEAKY CLEAN OVER HERE While a task may take 20 seconds for an adult, it doesn’t necessarily mean that a kiddo will have similar success right off the bat.

It takes time and energy to teach kids new skills.

Consistency is a must.

Aim to complete tasks at the same time such as washing hands always before meals and after using the bathroom.

Set the example.

Take the learning process one step at a time. If you see your kiddo cough in the store without covering their mouth, give them a gentle reminder and have them model it with you.

Another tip for personal hygiene success: allow for enough time.

Your kiddo may need more than one reminder, require your help or decide to take their precious time. Allow for this time to spend learning.

If you have trouble getting your kiddo to complete certain tasks, try giving a fun spin to an activity by setting up a playlist. Teach them to sing a song such as the ABCs or Twinkle, Twinkle Little Star while washing their hands.

Consider rewarding your kiddo with stickers or a small gift at the end of the week for a job well done.

Personal hygiene can be made into a fun event.

HABITS TO ADD TO YOUR DAY-TO-DAY We need to know the specifics of each habit.

Create a small-scale plan.

Jumping in blindly could result in rushed, inconsistent or sloppy practices. Think water all over the sink or forgetting to use soap.

With handwashing,

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for example, you’ll want to make sure your child knows how to complete the task (with soap and water at a sink) and for how long (around 20 seconds every time before eating/ after using bathroom/ after blowing nose).

Here are some other personal hygiene habits to consider putting into daily practice:

* Take baths or showers * Brush and floss teeth and * Changing washing clothes * Brushing hair Starting habits as early as possible can encourage children to take what they learned right into adulthood.

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PLAY

Healthy Valentine’s Day Alternatives

Every Valentine’s Day, sales of chocolate, sweets and flowers skyrocket in a festival of romance. Not this year. Nothing says “I care” more than respecting your partner’s health and wellness goals as well as your own.

If you’re looking for healthy ways to celebrate on Feb. 14, look no further.

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Start with a Walk — Walking is a way to share special moments either walking silently or chatting. Catch a beautiful sunrise, or meet after work and enjoy a sunset walk.

Cook Dinner — Studies show couples who regularly cook at home eat healthier and fewer calories. And there is something bonding about preparing a meal together.

3.

Plan a Picnic — Pack a blanket (or two) and a healthy lunch for a romantic day out. Hike one of Prescott’s trails to make it even more fun.

Book a Couples Massage — Massages are the perfect gift for Valentine’s Day. Look after your health while relaxing together.

Play Pickleball — It’s all the rage now. If you haven’t tried it, now is the perfect time to check it out together. Great exercise and a fun outing.

Ride Bikes — Get some fresh air and cycle together. Pack a picnic and enjoy each other’s company or make it a long-distance workout together.

Go Bowling — Remember how much fun bowling use to be? Get back to it and enjoy yourselves.

Play Laser Tag — It’s not just for kids. Laser Tag is a unique way to get in some competition and work up a sweat. Up the ante: loser makes dinner.

Hit the Golf Course — Play a few holes together and skip the cart to get in your steps.

Even the driving range can be fun together.

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PLAY

Ease Stress

BY CONNECTING THROUGH TALKING

by Jussynda Burns, TAC member, The Launch Pad Teen Center

W

ith the pressures of all the different relationships around us, it can be easy to lose sight of the importance of connecting with friends and family in the wake of focusing on the challenges we face.

We crave human connection that demands this intimate demeanor we so often struggle to maintain because of our intense emotions. Not

feeling like you’re being heard can escalate the situation, which will only increase the tension and your stress levels and make necessary conversations harder.

Regulating stress is an important part of breaking down conversations, and stress hormones can be reduced in a number of ways.

Talking with the others around you, for example,

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is successful in alleviating tension. Having that difficult conversation with those we love not only thickens the thread of connection we share with them, but it also can help to reduce the frustrated feelings and fears that encumber us.

Why do we struggle to make such connection?

Why deny such a simple resolution to the strong stress hormones we experience?

Reasons include a lack of practice or effort put into our conversations; but this is easy to resolve.

Luckily, we constantly practice these skills. In every conversation we use these skills to make our points.

They can be applied in our relationships when we need to voice our expectations, needs, wants or concerns.

The healthy expression of our needs goes a long way to draw those we love closer to us, and it will decrease our stress levels when we talk about our struggles.

I encourage everyone to voice your needs, no matter the perceived impossibility. And, extend some patience to yourself as you deal with grappling emotions caused by the powerful stress hormones we feel in daily life.

To learn more about the effectiveness of communication skills and the importance of communication in daily life, check out the Better Together Project, a teen-led initiative to help resolve the communication barriers our community faces.

How’s Your Heart?

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PLAY

THE POWER OF PROTEIN FOR OUR

Pets

by Loree Walden, Marketing Manager, Yavapai Humane Society

W

hen it comes to keeping our furry family members healthy, protein is a big deal.

Think of it as the secret to a top-notch, happy life.

It's the nutrient that builds their muscles, keeps their skin and fur shiny, and even helps their immune system stay in top form. Dogs and cats, being the meat lovers they are, thrive on protein from sources like chicken, beef, fish and eggs.

But here’s the thing: What your pet needs in terms of protein can change.

When they’re puppies and kittens, they need more

protein to help them get bigger and stronger. But when they’re older, they might need a bit less to keep their muscles in good shape without overworking their aging bodies and organs.

My dog, Cassidy Roo, loves her protein, especially chicken, and it has taken a toll on her little body causing her to now have kidney disease, which means a low protein diet (which she hates!). So, please consult with your veterinarian regarding your pet’s diet and their nutritional needs through every stage of their life.

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Not all proteins are good for our furry buds. Some might have a sensitive tummy or allergies, so explore all your options with your veterinarian. Turkey, lamb and even some plantbased proteins like soy or pea protein can do the trick for those pickier eaters.

When you’re looking at your pet food choices, you’ve got a ton to choose from, aisles and aisles of different options — dry food, wet food, raw diets — each with their own protein levels. The secret is to check labels.

Make sure the main

protein source matches what your pet needs.

As we humans get older our nutritional needs change, and it’s the same for our precious pets.

The bottom line -- protein rocks for our pets. It’s their go-to for a healthy, happy life. Just like how we aim for a balanced diet, finding the right balance of protein for our pets, based on their age, health and lifestyle keeps them wagging their tails and purring away.

So, it’s up to us to dish out the good stuff to keep our pets being the superstars they are!

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PLAY

Use These 8 Moves TO FIRE UP

YOUR OBLIQUES

Your oblique muscles are a crucial component of your core but given their location on each side of your torso it can be tricky to give them the attention they deserve.

ry folding some of these movements into your next session.

T

2. Lift your hips, creating a straight line from head to heels. Hold for as long as you can, then switch sides.

RUSSIAN TWISTS

BICYCLE CRUNCHES

1. Sit on the floor with your knees bent and your back at a 45-degree angle.

1. Lie on your back and lift your legs off the ground.

2. Hold a weight or medicine ball with both hands and rotate your torso from side to side.

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

2. Place your hands behind your head and lift your upper body, bringing your right elbow toward your left knee. Repeat on the other side.

SIDE PLANK 1. Lie on your side with your elbow directly beneath your shoulder.

2. Bring your right knee toward your chest while simultaneously twisting your torso to bring your left elbow toward the right knee. Repeat on the other side in a pedaling motion.

2. Keeping your legs straight, lower them to one side, then bring them back to the center and lower to the other side.

OBLIQUE V-UPS 1. Lie on your side with your legs extended and stacked.

Place one hand behind your ear and extend your elbow.

2. Lift your upper body and legs simultaneously, aiming to touch your elbow to your knees.

WOODCHOPPERS 1. Stand with your feet shoulder-width apart, holding a weight with both hands.

STANDING OBLIQUE CRUNCH

2. Rotate your torso and lift the weight diagonally across your body, ending above the opposite shoulder.

1. Stand with your feet shoulder-width apart, hands behind your head.

WINDSHIELD WIPERS 1. Lie on your back

with your legs lifted toward the ceiling.

2. Lift your knee toward your elbow on the same side, engaging your obliques. Repeat on the other side.

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2 39

PLAY

Living

FOR THE LONG RUN

by John Murphy, Founder, Make 100 Healthy

O

ur society has made it very easy to expect everything now.

Instant gratification.

Immediate rewards.

Short-term success.

These are some of the philosophies popular today.

In other words: I want it all, and I want it now!

While that sounds great, many times we sacrifice our health, relationships and long-term security to accomplish the quick fix.

There is no such thing as a free lunch. You either pay now or pay later. Most times, it’s more costly after the fact. It literally can be

a life-or-death choice.

The great rock band The Eagles follow-up album to Hotel California was entitled The Long Run. Obviously, they had longevity on their mind. Tragically, lead singer Glen Frey died in his mid-60s because of the decadent lifestyle he led during the band’s glory days. This is only one of many cautionary tales we see all the time.

With that in mind, I encourage you to seek ways to enjoy the present without sacrificing your future. Like most things in life, it takes focus and discipline. With the right

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mindset, you can do both.

Let’s look at the foundation of health and wellness. Eat clean, natural food, drink lots of water and stay active.

Sounds simple, but the cards are stacked against us. Our food supply is dominated with processed foods and drink. We are always on the go and have little time for ourselves. Not a good way to live for the long run.

Always ask yourself, what are the long-term effects on your body, mind and spirit by today’s actions?

How can you enjoy today without sacrificing your long-term well- being?

Here are a few tips you can use: physically and * Stay mentally active. whole foods and * Eat fruits and veggies. hydrated with * Stay water and natural drinks. short-term * Equate sacrifice as a benefit.

By implementing these lifestyle changes, you will feel better and have more energy and a better quality of life.

Local

EVENTS FEB. 3

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.

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.

Photo by Karen Shaw

7210 E. Pav Way, Prescott Valley

PROTEIN

COMES WITH

Beauty Benefits Eating enough dietary protein to meet your own protein requirements is important not just for your overall health, but it’s an easy and natural way to support your hair, nail and skin health.

T

he amino acids found in dietary protein are the building blocks of collagen, elastin and keratin, which make up healthy hair, skin and nails.

Your hair is primarily made up of keratin, which helps to regulate its strength, volume, moisture and prevent graying, along with collagen.

Your nails are mainly composed of keratin, which regulates their strength and prevents brittleness.

Your skin’s smoothness and elasticity are due to collagen and

elastin while keratin keeps your skin firm.

Collagen production requires the amino acids lysine, proline and glycine.

This is important because lysine has to be acquired from diet — your body can’t produce it naturally.

When your collagen production declines naturally as you age, your skin becomes thinner and dryer, and wrinkles start to develop. Your hair begins to thin and gray while your nails get weak and fragile.

You need to consume adequate protein so your body has the proper building blocks to create strong, healthy nails.

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And since protein is one of the foundational elements in collagen synthesis, it’s essential you get enough of it.

Protein and amino acids also are essential for healing and repairing damaged tissue.

Proteins are typically rich in iron while specific foods like sesame and pumpkin seeds are a rich source of zinc.

Eggs, berries, shrimp, fatty fish, tofu, legumes, nuts and cottage cheese are good sources of protein. You can also get your protein from shakes and supplements to boost your hair and nails if you need to.

RENEW

RENEW

TAKE CARE of Yourself

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

I

n the hustle and bustle of today’s fast-paced world, women often find themselves juggling multiple roles — whether as professionals, caregivers or community leader.

It’s easy for self-care to take a back seat.

However, understanding and embracing the importance of selfcare is not just a luxury, it’s a necessity for overall well-being.

PHYSICAL HEALTH Busy schedules can lead to neglecting physical health, but regular selfcare ensures that women are taking the time to nourish their bodies.

Adequate sleep, a balanced diet and regular exercise contribute to increased energy levels, improved immunity and enhanced resilience to stress.

MENTAL HEALTH The demands of a hectic lifestyle can take a toll on mental health. Prioritizing self-care allows women to take a step back, decompress and recharge.

Whether it’s through meditation, mindfulness or leisure activities, these

moments of self-reflection can alleviate stress, reduce anxiety and improve overall mental well-being.

IMPROVED PRODUCTIVITY Contrary to the belief that self-care is timeconsuming, it can enhance productivity. Taking short breaks, such as a brisk walk or a few minutes of deep breathing, can rejuvenate the mind, leading to increased focus and efficiency in daily tasks.

EMOTIONAL RESILIENCE Life’s challenges are inevitable, but self-care equips women with emotional resilience to navigate them. By addressing personal needs and emotions, women can approach challenges with a clearer and more balanced mindset.

SETTING BOUNDARIES Engaging in self-care empowers women to set boundaries

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in both personal and professional realms.

Learning to say ‘no’ and establishing limits on time and energy expenditure are crucial aspects of selfcare that contribute to a healthy work-life balance.

ROLE MODELING FOR OTHERS For women in leadership roles or as caregivers, practicing self-care serves as a powerful example for others. By prioritizing their well-being, they encourage those around them to do the same, fostering a culture of self-care within families, workplaces and communities.

Self-care is not a selfish indulgence but a fundamental investment in one’s physical, mental and emotional health. For busy women, it is a lifeline to resilience, productivity and overall satisfaction in their multifaceted lives.

Remember, a wellcared-for woman is better equipped to care for others and make a lasting impact in both her personal and professional spheres.

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RENEW

Sleep Apnea FIND HELP FOR YOUR

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

O

bstructive sleep apnea affects nearly 1 billion people around the globe. While there may be some comfort in knowing you’re not alone in your struggles to sleep soundly, it doesn’t really help with your frustration in finding an effective solution.

Aside from losing sleep, obstructive sleep apnea can lead to serious complications such as high blood pressure, gastrointestinal problems, mental health issues and more.

To avoid the side effects and get the sleep you need, these oral solutions are available.

ORAL DEVICE An oral appliance can keep your airway open.

Much like mouth guards, these devices work by either moving your lower jaw forward or pressing your tongue down so it doesn’t slip backward.

NIGHTLASE® THERAPY The huge advances in laser technologies have come to sleep apnea in the form of NightLase.

With this system, laser energy is delivered into the tissues at the back of your throat — rest assured, they don’t harm the surface area. Instead, the energy heats the tissue below the surface, eliciting a collagen response.

Collagen is the protein in your body that’s responsible for all of the

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support in your tissues.

Inviting more collagen in the tissues in the back of your throat can tighten them so that they don’t collapse when you sleep.

INAP® This device does away with the bulky equipment and noise of the traditional CPAP machines and their variations.

With the iNAP, you place a small device in your mouth when you sleep that creates negative

pressure to prevent your tongue and soft tissues from collapsing.

The iNAP is small, comfortable, and rechargeable, making it ideal for people who travel.

In addition to these treatments, lifestyle changes can help. Losing weight, quitting smoking, adjusting sleep practices — these are examples of lifestyle changes you can make that will greatly improve your sleep apnea.

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

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RENEW

SELF-HUGS & TAPPING CAN EASE CHRONIC PAIN, RELIEVE STRESS

Somatic exercise is meant to release muscular tension through gentle movement, while relaxing and releasing stress.

I

t helps to relieve chronic pain by increasing awareness of body signals and self-management of symptoms. Somatic exercises also are used to calm and relieve tension and work through trauma.

If you’re ready to get started, here are just three of the many exercises you can find. Practice these five minutes each day. If you practice in the morning, you’ll get ready to move throughout the day. In the evening, you will relax your muscles before bed.

They can also be done anytime of the day to release stress.

BUTTERFLY HUG

This is a self-soothing technique to shift your anxiety through selftouch. Sit in a comfortable position, then cross your arms in front of your body, bringing each hand to touch the opposite shoulder or collarbone.

Begin to alternately tap your right hand and then your left, just where your

hands are touching your body. Change the pace and firmness to what is comfortable. Continue tapping until you start to feel more at ease and calm.

SHAKING

This exercise means to literally shake off the stress and return to a state of homeostasis.

Jump up and down, shake your arms, your body, your legs, etc. as gently or as firmly as you are comfortable and observe the tension release and stretch.

TAPPING

You can do this all over your body anytime during the day. Using soft hands or fingertips, gently tap your upper body, then torso and legs. Use your fingertips and tap your face and neck gently.

By stimulating these points on your body, studies show improved energy levels, better sleep, reduced stress and improved blood circulation.

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RENEW

Recommit to you!

by Heather Burgoyne, Owner, Soar Pilates

A

s we enter February, you may be wondering what happened to those fitness resolutions you made a month ago.

Statistics show that while about 60% of people make New Year’s resolutions, only about 8% are successful in achieving them, according to a study by the University of Scranton. The drop in gym attendance post-January is a testament to this trend.

It’s not the setting of goals that fails us, but often, it’s the type and approach to these goals that lead to abandonment.

Traditionally, many fitness resolutions revolve around weight loss. However, an overemphasis on the scales

can lead to unrealistic expectations and a narrow view of health. For women, particularly in the context of aging, fitness goals need to encompass strength, flexibility, bone health and mental well-being.

Let’s change the conversation and focus on the intention behind the movement!

Focus on strength, flexibility: Incorporate strength training and flexibility exercises into your routine. This not only aids in maintaining muscle mass, crucial as we age, but enhances joint health and mobility.

Prioritize consistency: Consistent, moderate exercise is more beneficial

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than sporadic, highintensity workouts. Aim for activities you enjoy.

Enhance bone health: Weight-bearing exercises like walking, jogging and resistance training such as Pilates are crucial for bone health, which is essential for preventing osteoporosis.

Set SMART goals: Specific, Measurable, Achievable, Relevant and Time-bound goals are more likely to be successful. For instance, a goal to “walk 30 minutes every day” or “sign up for Pilates’ class” is more actionable than a vague “get more exercise.”

Nutrition is key: Focus on nutrient-rich foods, adequate hydration and taking the time to sit and enjoy as you nourish your body.

Listen to your body: Overtraining can lead to injuries. Pay attention to your body’s signals and provide it with necessary rest.

Find joy in movement: Find activities that bring you joy, whether it’s a dance party in the kitchen with your kids, a yoga class or a quiet walk in nature.

Mental health matters: Incorporate practices like meditation and mindfulness into your routine to nurture your mind.

Seek support: Joining group classes or working out with a friend can provide motivation and accountability. Having a supportive community keeps us moving.

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RENEW

How Does Kybella Work ON DOUBLE CHIN FAT?

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

A

breakthrough solution has emerged for a more graceful profile — Kybella.

This treatment has gained popularity as a nonsurgical way to say goodbye to stubborn double chin fat.

Several factors contribute to the development of double chin fat. Genetics can play a significant role. Additionally, as we age, changes in our skin elasticity and fat redistribution can result in fat accumulation beneath the chin.

Understanding these underlying factors is crucial in finding an effective solution, and that’s where Kybella comes into play. It offers a non-invasive approach to address this common concern and boost self-confidence.

dietary fat. In Kybella, it’s synthetically created and carefully formulated for precise fat reduction.

This treatment can target and destroy fat cells when injected into the submental area. Once these fat cells are eliminated, they can no longer store or accumulate fat. This results in a slimmer, more contoured jawline.

What makes Kybella so effective is its precision.

It exclusively targets fat cells in the submental area, leaving other cells unharmed. Throughout a few treatment sessions, it systematically reduces the number of fat cells in the double chin region.

WHAT IS KYBELLA? Kybella is an FDA-approved injectable treatment explicitly designed to target and eliminate submental fat. What sets Kybella apart is its approach to reducing fat, offering an effective solution without surgery or extensive recovery time.

Its primary active ingredient, deoxycholic acid is a naturally occurring molecule in the body that aids in the breakdown and absorption of

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

WHAT ARE THE ADVANTAGES OF CHOOSING KYBELLA?

your jawline, providing a more youthful and defined appearance.

* Nonsurgical * Customized treatment * Minimal downtime * Long-lasting results

HOW MANY SESSIONS ARE REQUIRED?

Once fat cells are eliminated, they do not return, offering a sustainable solution to maintain a more sculpted jawline. By eliminating excess fat in the submental area, Kybella helps reveal the natural contours of

The number of sessions required can vary from person to person, depending on individual factors. However, most individuals see optimal results after a series of treatments. A common treatment plan may include two to four sessions about a month apart. Results become more noticeable as the body clears away the treated fat cells.

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

Toe Spacers Aid IN STRENGTH AND BALANCE

They’re not just for pedicures anymore. Toe spreaders/ spacers or special toe socks are designed to help straighten and stretch toes. They lightly separate the toes in a comfortable position, letting tendons and ligaments stretch.

T

he idea is to wear toe spacers daily until your toes eventually straighten (but not all day).

By realigning your toes, spacers relieve foot pain and correct related issues.

Feet with toes in proper form gain stability and a sense of where your body is in space.

This in turn helps with standing, balancing, walking and running.

Stretching the tendons and ligaments that control toe movement also can increase your range of motion, which reduces strain on other joints in your feet.

Also, when your toes are straight, your piggies are less likely to get bunions, corns and calluses — all issues when bent toes rub together or press into the sides of your shoes.

Thermal-photography

research even revealed a noticeable improvement in blood circulation and increase in temperature of the toes after just an hour of wearing toe spreaders.

Spacing the toes can also benefit your arches.

When your foundation is supported by stable toes, you are better able to activate your arch. With the toes in proper position, foot muscles are stronger and support a healthy arch.

Of course, since toe spreaders push your toes in a new direction, you may notice pain or tightness. Read the instructions, and don’t try to do too much too soon.

Keeping them on longer won’t necessarily speed up the process or miraculously fix major issues. Just remember to listen to your body, and talk to your physician if you are unsure.

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RENEW

RENEW

Care of

Teeth, Gums

INTEGRAL TO OVERALL GOOD HEALTH

by Staff Reports

N

eglecting oral health can lead to various issues, including gum disease, tooth decay and even systemic health problems.

Keep these oral-carehelping priorities in mind:

CHECKUPS Regular dental checkups are crucial for maintaining good oral health. Visiting your dentist at least twice a year allows for early detection of any potential issues and prevents them from becoming more serious.

affect your oral health.

Some cause dry mouth, which increases the risk of tooth decay and gum disease. Be sure to inform your dentist about any medications you are taking so they can tailor your oral care accordingly.

BEWARE OF THESE MISCONCEPTIONS

Brushing more than twice a day: While it is important to brush at least twice a

DIET What you eat has a direct impact on your oral health.

A diet rich in sugary and acidic foods can contribute to tooth decay and enamel erosion.

To maintain healthy teeth, it is important to limit the consumption of sugary snacks and beverages. Instead, opt for nutrient-rich foods like fruits and vegetables, dairy products, lean proteins and whole grains.

MEDICATIONS Certain medications can

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

day, excessive brushing can actually damage the tooth enamel.

Sugar: While sugar is known to contribute to tooth decay, it’s important to note that not all sugar is equally harmful. Limiting sugary snacks and beverages is key, but it’s also important to practice proper oral hygiene.

Flossing: Regular flossing is essential for removing plaque and food particles

between teeth. Brushing alone cannot effectively clean these areas.

Teeth whitening: Teeth whitening, when done under professional supervision, is considered safe. However, overusing whitening products or opting for unregulated DIY methods can cause tooth sensitivity and enamel damage. Consult with your dentist to find the best option for you.

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REMEMBER to Keep your

Heart Healthy

by Blake Herzog

F

ebruary is on our calendars as American Heart Month, so we couldn’t let it go by without offering a few nudges toward maintaining a heart-healthy lifestyle for yourself and your family.

You’ve heard all these suggestions from multiple sources in the past, but here’s a chance to see them all in one place.

KNOW AND CONTROL YOUR NUMBERS The “know your numbers" rallying cry can include different figures depending on who you talk to. Most experts include four readings to track: blood pressure, cholesterol, fasting blood glucose and body mass index (BMI).

The factors that influence these numbers are complex, and you’ll want to talk to your health care provider about what they mean and how you can

change any that you need to through medications and lifestyle changes.

DIG INTO YOUR FAMILY HISTORY Genetic as well as lifestyle factors can contribute to heart disease, so it’s important to know as much as you can about other family members who have developed it. Ask about any parents, grandparents and great-grandparents whose health history you don’t know much about — this is important for assessing your cancer risk as well.

Take particular note of men diagnosed with heart disease before age 45 and women before age 55, along with anyone known or suspected to have genetic mutations that lead to abnormally high cholesterol.

EAT WELL AND MOVE MORE

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

— Prioritize eating * Diet more vegetables and fruit, using them to fill half your plate for as many meals as you can.

Choose minimally processed or whole foods low in cholesterol and sugar, particularly added sugar. Consume high-fiber foods including beans and whole grains and beneficial fats like those found in olive oil and fatty fish but keep their calorie content in mind.

— Find physical * Exercise activities you enjoy and commit to participating in them at least four to five days out of the week. These should include cardio activities that elevate your heart rate for a sustained period and strength training by lifting weights or through bodyweight exercises.

RENEW

NOURISH

Trust your Intuition: YOU KNOW WHEN YOU’RE FULL

Intuitive eating is a philosophy of eating that makes you the expert of your body’s hunger signals. Essentially the opposite of most traditional diets, there are no guidelines on what to eat or avoid.

I

t’s simple — eat when hungry and stop when full. This shouldn’t be intuitive, but for many people this process is out of whack.

To eat intuitively you need to relearn to trust your body and to distinguish between physical and emotional hunger.

Physical hunger is a biological urge. It builds

gradually and signals with a growling stomach, fatigue or irritability and is satisfied when you eat.

Emotional hunger is driven by emotional needs like sadness or boredom and creates cravings for comfort foods.

Here are the 10 principles to get you started.

1. Reject diet mentality.

Recognize that fad diets don’t work and commit to eating intuitively instead.

2. Honor your hunger.

Identify early signs of hunger and eat, don’t wait. Once you reach excessive hunger, you are likely to overeat.

3. Make peace with food.

Call a truce. Identifying foods as forbidden leads to craving that food. In intuitive eating, there are no prohibited foods, just eat it with a healthy diet and until full.

4. Confront the food police. There are no good or bad food, so don’t feel guilty. Just eat in moderation until you are full.

5. Respect your fullness.

Your body naturally indicates its fullness. Pause during meals, appreciate your food and gauge your fullness.

Then stop, even if you leave food or refuse dessert.

6. Discover satisfaction.

Savor eating — don’t eat in the car, in between appointments, in front of the TV or computer.

Concentrate on your food and appreciate it.

7. Honor your feelings.

Recognize food doesn’t fix your problems, just offers short-term comfort.

Make food a pleasurable experience and it may take less food to satisfy.

Find other ways to confront those feelings.

8. Respect your body.

Rather than criticizing your body, recognize it as beautiful. Accepting and respecting your body will help you make logical choices about food rather than emotional.

9. Exercise — feel the difference. Don’t exercise to lose weight, but focus on how you feel from working out.

Recognize the energy and confidence you gain from it. Then add things you enjoy like dancing, tennis or yoga.

10. Honor your health with gentle nutrition.

Choose foods that are nutritious and satisfying.

Don’t deprive yourself; one treat isn’t going to blow up your health journey. Make this your complete eating style that shapes your health.

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

Top 7

NOURISH

SPRING CLEANINGS EVERY GARDEN NEEDS

by Ken Lain, The Mountain Gardener, Watters Garden Center

S

tart your cleanup quickly. It’s much easier to cut plants back before the old growth gets tangled up in the new growth.

1. REMOVE MULCH; PRUNE PERENNIAL FLOWERS Remove and compost dead annual plants.

The perennials look pretty ugly as spring approaches. Herbaceous perennials hibernate underground through winter. Look closely.

Once you see new growth at their base, it’s time to remove winter mulch and prune them back to ground level.

2. PRUNE WOODY PERENNIAL FLOWERS Shrubby plants with woody stems, like artemisia, butterfly bush, caryopteris and lavender must be cut back before spring; they only bloom on new branch growth. Most of these woody perennials send signals when it is time to prune, showing open buds on the lower portion or base of the plant.

3. PRUNE ORNAMENTAL GRASSES If you left your ornamental grasses up for winter interest, cut them back as soon as possible. Don’t wait for new growth to show.

Cut grasses to within a few inches of the ground.

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4. CARE FOR ROSES Prune, clean and fertilize roses as soon as new buds grow. Generally, this is the end of February through March. Most shrub roses appreciate pruning down to knee height with three to five young canes remaining.

5. PRUNE TREES, SHRUBS Most spring-blooming trees and shrubs set their flower buds late summer and fall.

Prune off their spring flowers by pruning now. Waiting until after they bloom is the best time to cut them back. Focus pruning on summer-blooming shrubs like Rose of Sharon, Potentilla, Russian and Autumn Sages.

These are safe to prune now. Vines like honeysuckle,

ivy, and trumpet vine are safe to prune now. Maple, aspen, oak, ash and the rest should all be pruned now.

6. SPRING WEED PREVENTION Take action against weeds in early spring. Damp soil makes it easy to pull young seedlings. Do not compost weeds.

7. FEED ALL PLANTS Plants enjoy being fed in the spring after their initial growth spurt. Feed everything by using a hand spreader.

Our mountain water works against you because of the high pH. Soil sulfur counteracts high pH, so plants grow richer greens and brighter colors.

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63

NOURISH

Try Stepping Away

from Alcohol FOR A MONTH

People often try to adopt healthier habits at the beginning of a new year, and if you missed the chance to try a “dry January” there’s nothing stopping you from doing it in February or later — we kind of like the determination implied by a “Dry March.”

R

esearchers have found this form of a “30-day challenge” can offer significant health benefits. Women stand to gain even more from it because they tend to experience negative health effects from alcohol use at lower levels of consumption than men due to differences in physiology and chemistry.

Take a look at some of the upsides: Weight loss — Alcoholic

beverages often contain calories, and giving them up can contribute to weight loss. Additionally, alcohol consumption may contribute to making poor food choices, so avoiding it can have positive effects on overall nutrition.

One 2018 study by a team of American and British scientists found that 94 participants who abstained from it for a month lost an average of 3.5 pounds.

Higher insulin sensitivity — This measure is linked to a lower risk of diabetes, and according to the same study participants who abstained for one month saw a 25% improvement as measured by the HOMA (homeostatic model assessment) for insulin resistance.

Improved sleep — Alcohol can disrupt sleep patterns, and giving it up may lead to better quality sleep. Improved sleep can

contribute to overall better health and well-being.

Research published by a team of French scientists in 2022 reported 56% of about 14,800 participants in national alcohol abstinence programs in Great Britain and Australia reported improved sleep.

Better sleep can boost your energy during the day.

Brighter skin — Alcohol is a diuretic, which means it contributes to dehydration and directly affects your skin, leaving it looking dry and lusterless. It can also spike hormones that contribute to breakouts and impair your skin’s antioxidant defense system against the sun’s UV rays.

A study conducted in 2019 by the pharmaceutical company Allergan found alcohol consumption is a contributing factor to undereye puffiness, sunken cheeks and flushed skin.

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

NOURISH

Plant-based Proteins ARE EXCELLENT CHOICES

“Every human being is the author of his own health or disease.” —Buddha

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

D

id you know that plant-based proteins have zero cholesterol and are low in fat? They also are also high in fiber, rich in phytonutrients and have diversified minerals.

Animal-based proteins are high in cholesterol and have no fiber; zero.

They also are high in fat, lack phytonutrients and have simple mineral content.

According to some studies, nuts are one of the healthiest protein choices you can make for your heart. Options include walnuts, almonds, cashews, pecans and peanuts. Legumes such as beans, peas and lentils are other options — containing no cholesterol and significantly less fat than meat.

What are some of the nutrient differences between plant-based and animal-based foods?

Here is a comparison of a 500-calorie, blendedmixture of plant foods (equal parts tomatoes, spinach, lima beans,

peas and potatoes) with a 500-calorie, blendedmixture of animal products (equal parts beef, pork, chicken and whole dairy milk).

Plant* Cholesterol: based is zero, animalbased is 137 mg Plant-based is * Fat: 4 grams, animalbased is 36 grams Plant-based * Protein: is 33 grams, animalbased is 34 grams fiber: Plant* Dietary based is 31 grams, animal-based is zero Plant-based * Iron: is 20 mg, animalbased is 2 mg Plant-based * Calcium: is 545 mg, animalbased is 252 mg Note: The exact food listings in the database were: ground beef, 80% lean meat/20% fat, raw; pork/fresh, ground/raw; chicken, broilers or fryers,

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

meat and skin, raw; milk, dry, whole; spinach, raw; tomatoes, red, ripe, raw, year-round average; lima beans, large, mature seeds, raw; peas, green, raw; potatoes, russet, flesh and skin, raw.

SOME EXCELLENT PLANT-BASED PROTEINS and seeds: * Nuts walnuts, almonds, cashews, pecans and peanuts beans, * Legumes: peas and lentils

* Broccoli, spinach

and other greens butters such as * Nut peanut butter, almond or cashew butter yeast (aka * Nutritional “nooch”) or as I like to call it “Hippie Dust,” not only has protein but also a wide array of vitamins, minerals and antioxidants.

It also gives a “cheesy” flavor.

Try some new recipes that use a plantbased protein a few nights a week and see how you feel.

May all Beings Benefit

IN THE NEXT ISSUE

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NOURISH

Combining

BALANCING MACROS:

Protein, Carbs and Fats for Optimal Nutrition

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

N

utrition greatly affects your health.

Your diet influences long-term health such as nourishing a child to develop normally into a healthy adult, or by supporting a healthy pregnancy without any complications, or by assisting mature adults entering their later years with health and grace.

There are so many “diets” available today, and there is great confusion as to which one is better.

A healthy diet is simply an eating pattern that provides adequacy, balance, variety, moderation and caloriecontrol with indispensable nutrients that allow the body to function properly and support longevity.

Nutrients are components of food. They provide energy, serve as building material,

help maintain or repair body parts and support growth. The nutrients that must be supplied through our diet are known as essential nutrients since the body does not have the ability to make them.

Nutrients are divided into six categories: vitamins, minerals, water and the energy-yielding ones such as carbohydrates, protein and fat.

When there is a deficiency of a particular nutrient, in the instance of eliminating an entire food group or avoiding foods due to an allergy or sensitivity, the body may suffer, a disease process may start or an entire system (i.e. immune system) may be compromised.

That is why it is so important to have balance

6 8 PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2

at each meal/snack daily to ensure that the body has access to these nutrients.

lean protein * Choose instead of high-fat or

PRACTICAL TIPS:

FOOD SOURCES OF ENERGY-YIELDING NUTRIENTS:

plate should * Your contain a protein-rich food, along with healthy fats and superior quality carbohydrate. at including plant* Aim based foods — fruits, vegetables, grains (encompassing about ¾ of your plate) — while ¼ of your plate should be either animal or plant protein (legumes, nuts or seeds). of high-sugar * Instead desserts and drinks, better options are fruits, dairy products and 100% fruit juices.

processed meats.

grains, * Carbohydrates: dairy products, fruits, starchy vegetables, sugar, honey, soda and juice.

Note: superior quality carbohydrates include fruits, starchy vegetables, whole grains and lowfat dairy products. meats, eggs, * Protein: nuts, seeds, legumes, grains and dairy products. animal products * Fats: (except for honey), nuts, seeds, nut/seed butters, legumes, dairy products, oils and butter.

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NOURISH

Life is in the Cell!

PART 1

by Vickie Johnston, Owner and Founder, H2O Health

H

ave you ever marveled at how incredible the cells in our bodies are? They are the key to why we experience poor health and why, eventually, we die.

Let’s look at the basics of cells and their regeneration.

Since our cells are 90% water, our water quality is very important. Water, H2O, is two molecules of hydrogen and one molecule of oxygen. Most people know how vital oxygen is, but what about hydrogen?

Hydrogen is the most abundant element on the planet.

We start as one cell from our mother and one cell from our father, and then cells divide, replicate, and our brains, organs and limbs form in an amazing progression until we are fully formed and ready to leave the womb. This process happens because our cells contain all the blueprints needed to

make us and to sustain us.

Note that when we are being formed in the womb, we are given a supply of minerals that will last our whole life.

Our bodies do not make minerals, nor can they store them. Minerals are used to create

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

energy so the cells can do the various processes they do every day of our life without one thought from us.

Cells are indeed brilliant!

Death is just as much a process as is birth.

The beginning of the process of dying

starts with menopause or man-o-pause, because, yes, men go through an aging process too.

Your body begins to run out of minerals, and we all go through the process of aging.

Here is how this happens: As we age, our 35 trillion cell walls eventually accumulate a thick mucus membrane around them. The body is preparing itself for life to end. I call it mineral pause! Because that’s exactly what happens — you just flat run out of minerals!

We all go through this process, and it is simple once you understand how the body works.

We all come into this world as one fertilized cell, built from one cell from mom, and one cell from dad creating you, the new human being.

Part 2 in March: Get your Cells Dancing

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NOURISH HEALTHY

Recipes QUICK

Crispy Chicken Tenders

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

Homemade beats store-bought! By making these tasty tenders from scratch, you’re ensuring quality of ingredients and avoiding unnecessary additives.

Ph

These tenders are a craveable comfort food to satisfy everyone from the health-conscious to picky eater!

o: ot B

ai

le

y

Zy

gu

ti s

2 lg

Chicken breasts

1 cup

Unbleached flour

2 tsp

Salt

1 tsp

Black pepper

1 tsp

Red pepper flakes

1 lg

Egg

2 tsp

Water

1 cup

Avocado oil

1 2 3 4 5

Cut chicken into 1-inch thick tenders. Pat dry with paper towel and set aside.

Combine flour, salt and peppers on flat dish; this will be the dry portion of the dredge.

In a separate dish, whisk together egg and water; this is the wet portion of the dredge.

Heat heavy frying pan with oil (cast iron works great) to medium-high.

To dredge chicken, dip each uncooked tender into egg mixture and coat evenly. Remove and immediately place

in flour mixture, coating evenly. Remove and place into frying pan, leaving approximately 1 inch between tenders to avoid sticking.

Cook for approximately 8 minutes on each side, until chicken is cooked and crust is golden brown. Remove from oil and place on drying rack or atop paper towels to rest for 1 to 2 minutes.

Two large breasts makes two batches, roughly 12 tenders.

Serve with dipping sauce like mustard or unsweetened ketchup and enjoy!

6 7 8

Serves 4 | Time to Table 35-45 mins

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NOURISH KETO

Chicken ‘No Tortilla’ Soup Make this in your instant pot for a quick and easy dinner that’s not only keto but paleo, Whole30 and completely satisfying for a cool winter evening.

3 tbs

Avocado oil

1 lb

Chicken breast

1 med

Onion, diced

1 med

Jalapeno, diced and seeded

4 cloves

Garlic, minced

2 med

Zucchinis, chopped

4 cups

Chicken broth

1 15 oz. can

Fire roasted diced tomatoes

1 med

Lime, juiced

3/4 tsp

Salt and pepper, each to taste

1 tsp

Cumin

2 tsp

Oregano

1 tbs

Cilantro

2 med

Avocados, diced

1

Set instant pot to sauté and add avocado oil. Once heated, add onion, jalapeno and garlic and cook 4 minutes until the onion is translucent.

Add the zucchini and sauté 2 minutes to soften.

Add broth, tomatoes, lime juice, chicken and seasonings (except cilantro) and mix.

Hit “cancel” on the instant pot and place on lid with valve sealed. Set it to high pressure for 12 minutes.

When finished, and cooled, quick release the pressure and carefully

2 3 4 5

remove the lid.

Use a meat thermometer to ensure chicken is 165˚. Set the instant pot to sauté for a bit as needed.

Shred chicken and return back to soup and stir. Test for salt and pepper. Serve topped with cilantro and avocado.

6 7

(Without an instant pot, follow steps 1-4 in stock pot.

Simmer soup over medium heat for 10 to 15 minutes then check chicken temp.

Continue until chicken is 165˚, then follow remaining steps.)

Serves 4 | Time to Table 30 mins

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

NOURISH WHOLE30

1 1/2 lbs

Jumbo shrimp, peeled and deveined

1/4 plus 1/8 tsp

Ground Cumin

2 tsp

Extra-virgin olive oil

5 cloves

Garlic, crushed

2 tbs

Lime juice from 1 medium lime

3 to 4 tbs

Fresh cilantro, chopped

Kosher salt and freshly ground black pepper, to taste

1 2 3

Season shrimp with cumin and salt and pepper to taste.

Heat a large nonstick skillet over medium-high heat.

Add 1 teaspoon of the oil to the pan, then add half of the shrimp. Cook them undisturbed for about 2 minutes. Turn the shrimp over and cook until opaque throughout, about 1 minute. Transfer to a plate.

Add the remaining 1 teaspoon oil and the remaining shrimp to the

4

pan and cook, undisturbed, for about 2 minutes. Turn the shrimp over, add the garlic, and cook until the shrimp is opaque throughout, about 1 minute.

Return the first batch of shrimp to the skillet, mix well so that the garlic is evenly incorporated, then remove the pan from the heat.

Squeeze the lime juice over all the shrimp. Add the cilantro, toss well and serve.

5

6

Serves 6 | Time to Table 10 mins

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

Cilantro Lime Shrimp This simple and tasty seafood course will easily feed your family or friends and can be served with nearly anything you choose like rice, taco shells or tortillas, salads, quesadillas, bowls, pasta or vegetables.

NOURISH

VEGAN

Thai Red Curry Noodles

Serve as is or with veggies and a protein (you’ll have enough sauce to coat them as well). Garnish with cilantro, scallions and red pepper flakes.

16 oz

Brown or white rice noodles

1 can

Full-fat coconut milk

3-4 tbs

Thai red curry paste

2-3 tbs

Tomato paste (start with 2, add more if needed)

1-2 tbs

Soy sauce or tamari

4 lg cloves

Garlic

1 tbs

Fresh ginger, grated

1 tbs

Olive oil

2 tsp

Maple syrup or honey

1 tsp

Cornstarch, tapioca or arrowroot

Juice from 1 lime, about 1-2 tbs Salt and pepper to taste

1

Bring a large pot of salted water to a boil and cook noodles according to package instructions.

Undercook them just slightly, will continue cooking them a bit in the sauce.

In a small pot or skillet, add the minced garlic, grated ginger and olive oil.

Sauté until the garlic looks slightly golden brown.

Add the coconut milk and all remaining ingredients

2 3

to the pot (aside from the cornstarch) with the garlic and whisk until smooth.

Bring to a boil, whisk in the cornstarch, then reduce heat to low and let simmer for 2 to 3 minutes.

Once the noodles are done cooking, combine them with the sauce and let simmer over low heat to let it thicken further and finish cooking the noodles.

4 5

Serves 6 | Time to Table 15 mins

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2 75

NOURISH

FAMILY FRIENDLY

Poached Chicken with Vegetables

This simple weeknight meal has an assortment of veggies to bring a cornucopia of nutrients, including vitamins A, B, C and E, calcium, fiber, iron and potassium.

Fresh herbs and spices further bring out the flavor.

2 tsp

1/2 med

Olive oil Onion, chopped

1 1/2 14.5-oz cans Whole tomatoes 4

Chicken breasts, skinless

1/2 cup

Broccoli, chopped

1/3 cup

Red bell pepper, chopped

1/3 cup

Yellow bell pepper, chopped

1/3 cup

Mushrooms, sliced

2

Fresh bay leaves

2 sprigs

Fresh thyme

Salt and freshly ground black pepper

1 2

In a medium pan over medium heat, add the oil and sauté the onions until translucent.

Add the tomatoes to the pan and squash them to form liquid. Bring the mixture to a boil, then reduce the heat to a simmer.

3

Add the chicken breasts, broccoli, red and yellow bell peppers, mushrooms, bay leaves and thyme.

Season with salt and pepper.

Cook until the chicken is cooked through, 8 to 15 minutes depending on thickness.

4

Serves 4 | Time to Table 35 mins

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

NOURISH VEGETARIAN

Moroccan-style Eggplant and Tomato Dip Create this savory dip for a party or just for a cozy night of wine and tapas. It’s quick and impressive.

Serve with crusty grilled bread spread with a little garlic, pita bread or crackers.

1 1/2 lb

Tomatoes, chopped

1 lg

Eggplant, peeled and chopped into 2-inch pieces

4 cloves

Garlic, minced

1 tbs

Smoked paprika

2 tsp

Cumin

1/2 tsp

Cinnamon

4 tbs

Olive oil

½ tsp

Salt and pepper, each to taste

1/3 cup

Water

1/2 cup

Parsley, chopped

1 2 3

In a large pot over medium heat, add all ingredient but parsley and stir until well coated.

Bring to a simmer, reduce heat and cover.

Cook for 12 to 15 minutes.

When all ingredients are soft, use the back of a spatula to mash up tomatoes and eggplant.

4

Simmer another 10 minutes until the majority of the liquid has evaporated and a paste is created. Watch carefully to prevent burning.

Add parsley and season with salt and pepper.

For a smooth and creamy dip, throw it in a blender for a few quick spins.

5

Serves 4-6 | Time to Table 25-30 mins

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2 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 Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638

Bennett Clinic Studio ROX 7749 E. Florentine Rd. | Prescott Valley, AZ 86314 1957 Commerce Center Cir., Ste. B www.bennettclinic.net | 928.772.7200 Prescott, AZ 86301 Bownlie Chiropractic Center www.studio-rox.com | 928.351.1555 120 Grove Ave. | Prescott, AZ 86301 Wilson Aesthetics Beauty & Wellness www.brownliechiropractic.com 8196 E. Florentine Rd. 928.445.9781 Prescott Valley, AZ 86314 Cornerstone Family Chiropractic www.wilsonaestheticsaz.com | 928.350.5484 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477 Northern Arizona Allergy Group Disc and Spine Center LLC 3130 Stillwater Dr., Ste. B 7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 Prescott, AZ 86305 928.632.1430 www.northernazallergy.wixsite.com/ prescottallergy Futral Chiropractic & Wellness Center 928.224.7540 8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Webb Hearing Center Hancock Healthcare 1020 Sandretto Dr. | Prescott, AZ 86305 805 Whipple St., Ste. B | Prescott, AZ 86301 www.webbhearingcenters.com www.hancockhealthcare.com/our-clinic 928.778.5898 928.445.5607

Allergist

Audiologist Cardiology

Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824 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 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. 2

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

Salberg Chiropractic 202 N. Granite St., No. 210 | Prescott, AZ 86301 928.445.2004 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.277.1899 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 Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Prescott Family Chiropractic 3220 Lakeside Village | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600

Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076

Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522

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

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

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

Prescott Sleep Solutions Dana Rockey, DMD 122 N Cortez St., Ste. 302 Prescott, AZ 86301 www.drdanarockey.com | 928.235.6925

Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503

Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421 Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 Joseph A. Savoini DMD PC 1231 Willow Creek Rd., A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040 Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980 Prescott Dental Center 222 S. Summit, No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440 Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032 Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979 Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226 Sunwest Dental 8256 E. AZ-69 | Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433

Dermatology

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

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

Ear, Nose and Throat

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

Gastroenterology

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

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

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

IV Therapy A Better You IV Bar 8100 E. AZ-69 | Prescott Valley, AZ 86314 www.abetteryouivbar.com | 928.421.4292

PRESCOTT HEALTHY LIVING | VOL . 5 , NO. 2 79

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

Barbara Brooks Family Practice 703 W. Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264 Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363 Partners in Health Care Naturally 343 S. Montezuma 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 Sanos Wellness 172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Neurophysiologist

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

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. 2

Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

Physical Therapy

Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667

Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250

Madsen Physical Therapy 2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500

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

Pain Management

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

Occupational Therapist

Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

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

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

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

Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843

Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

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

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

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586

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

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

Neurosurgery

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

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

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 Ellen F. Bunch MD PLLC 1456 W. Gurley St. | 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

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

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

Sanos Wellness 172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

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

Shirley Rheinfelder 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083

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

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

MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100 Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800 Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595 Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628 Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.445.0744 Silver Sands Recovery 3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

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

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

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

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447

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

Eric + Austinn Weaver PARTNERS (FATHER/SON), GET-FIT PRESCOTT Questions answered by Eric.

FOR HOW LONG?

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? When I was 10 years old, I was introduced to working out by my father. When I was 15 he allowed me to join a gym, which I would go to every morning at 5 a.m. to work out with my friends and then go to school after

that.

At that time I fell in love with exercise and weightlifting.

I knew at that time that I wanted to be a personal trainer and own a gym.

That’s how I realized I wanted to be in this field.

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

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

My exercise schedule is five days per week. I work out usually about 1 1/2 to 2 hours each time. I’ve done this for several years.

I do one body part per day plus cardiovascular exercise. Sometimes I work out Monday through Friday and sometimes I take a day or two off and I’ll work out on the weekend.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY? We follow a pretty basic healthy diet. Once or twice a week we will have a cheat meal, and it’s usually not even that unhealthy.

We take vitamins daily in which I own a supplement

company. We sell protein powders, daily vitamins, fat burners, creatine, branch chain amino acids and stuff like that. So it’s pretty easy for us to take supplements on a daily basis.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH AND WELLNESS JOURNEY? My next goal is to just continue what I’ve been doing my entire life. I am now 52, and have I’ve been working out since I was 10. When the doctor did my blood work recently he said, “You’re like Superman” because my blood work was amazing.

I’m hoping to keep on that healthy track for the rest of my life.

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’ve crafted a welcoming environment designed to melt away your stresses. Our philosophy goes beyond skin-deep; we focus on holistic care that nurtures both the skin and the individual. Our mission isn’t just about appearing youthful or feeling invigorated— it’s about fostering a transformative lifestyle from the inside out. Trust in our team of skilled medical professionals, nurses, and aestheticians to design a personalized anti-aging and skin health regimen tailored just for you.

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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