Prescott Healthy Living - VOL. 5, NO. 6

HEAD TOGETHER

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!

What do mango bean tacos, walking properly and knowing how to breathe have in common?

These can improve your mental health, and we’ll show you in these pages that tending to this side of your health brings great rewards to your overall well-being.

It’s not surprising that vegetarian dishes are nutritious and healthy. When they are delicious, we feel better. Our recipes are meant to be enjoyed by all no matter your eating persuasion.

Now that you’ve eaten something good and good for you, take a moment to examine some of your emotional triggers.

Do you feel anger? Disrespected? Anxious? Sad? Start to recognize the patterns that trigger your negative emotions. Read about diaphragmatic breathing, which calms your nervous system.

Then roll back those shoulders and mind your posture.

A slumping body causes dysfunction and discomfort as your spine and neck become misaligned. Good posture leads to stability of movement and resilience to the negative aspects of life.

One of the most important things we can do for our own well-being is to connect with others. Make social connections a pillar of your life.

Please read on …

Be Well,

Laurie Associate Publisher

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

Christina Lewandowski, Executive Sales & Marketing Assistant

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Christian Kaschmier, Digital Intern

EDITORIAL

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Valerie Demetros, Staff Writer

OPERATIONS

Bea Lueck, Vice President

Terry Scheib, Delivery Manager

COMMENTS & IDEAS

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CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS

Bea Lueck

the opinions of the owners or

MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS

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LocalHEALTH

Heather Burgoyne Owner, Soar Pilates

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.

Jamaal McCoy

Owner of Fit Body Boot Camp and Barbudos Mexican Grill & Cantina, as well as general manager of Findlay Toyota

Jamaal McCoy is a workout enthusiast, community leader and owner of many businesses as well as an inspirational speaker who works with youth. He has lived in the Prescott area since 2017 with his wife, Rhona, and daughter, Naya.

Cathy Clements

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

Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Dr. Kimberly Crooks

PsyD Therapist

Dr. Crooks specializes in helping those who suffer from emotional and behavioral issues in addition to personality disorders and addiction. She uses a personcentered, integrative approach, which includes many researchbased therapies.

Shelly Crossman DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years. She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.

Ken Lain Owner, Watters Garden Center

Ken Lain, known as “The Mountain Gardener,” writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

Brooke Miller Founder, Brooke Miller Coaching

Brooke Miller started in the mental health field in 2002 and began specializing in coaching in 2012. She blends psychotherapy and life coaching to help clients struggling with stress and anxiety to develop confidence, relationships and work/life balance.

John Murphy Founder, Make 100 Healthy

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.

Elisa Oliver-Nielsen MA, Registered Dietician Nutritionist

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

Dr. Dana Rockey DMD, Owner, Prescott Sleep Solutions

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.

ENTHUSIASTS

Zack Sharpe

Marketing and Brand Manager, Summit 4x4

Zack Sharpe grew up in Maine with a deep passion for everything outdoors. An off-road and overlanding enthusiast, he's transformed his love for photography and video into a full-time career as Summit 4x4's Marketing and Brand Manager.

Jion Sommer

Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

Jion Sommer embarked on a healing journey from MS and lupus that led her to discover her heart's work helping others. Through integration of a healthy diet, meditation and Reiki treatments she found restoration and balance.

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Bailey Zygutis

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

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.

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

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!

Katie Wallace Founder & CEO, Owner of Club Pilates Prescott and Sedona, Club Pilates

Pilates brought strength, stability, peace and connection to Katie’s life as she transitioned out of her career with a public accounting firm. She wants to bring that same sense of wellness to Prescott when she opens Club Pilates at the Pine Ridge Marketplace this summer.

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.

Loree

Take Care

OF YOUR HEADSPACE

Taking care of your heart, digestive system and fitness all play an important role in staying strong and happy. But your brain’s physical and mental well-being are just as important if you want to live a long and healthy life.

Here are a few ways to start focusing on your physical and mental headspace.

Get Some Sleep — By improving sleep quality, you can improve your mental health and reduce feelings of depression, anxiety and stress. Until recently, researchers assumed mental health difficulties led to sleep problems. However, a recent study revealed that improving sleep quality can actually improve your mental health.

There are a few ways to help improve sleep naturally such as finding a nightly ritual, taking a warm bath/shower at night, turning off electronics an hour before bed and taking GABA (gammaaminobutyric acid) hormones and lavender pills. If you’re still having trouble, consult with your

by Valerie Demetros

physician to see what options are out there.

Improve your Focus

— As you age, you can get distracted much easier. This can be due to many factors including underlying health issues, depression, sleep disorders, medication side effects or just information overload. Even hearing or sight problems can lead to distractions.

If you find yourself having trouble focusing, talk to your doctor to make sure there are no physical problems or medication side effects. It’s also important to keep your mind active with puzzles and word games (join the Wordle craze) as well as meditation and yoga. Try a new hobby to stimulate your mind, take a college course or volunteer your time.

Fuel your Body —

Making sure you are eating healthy can lead to fewer headaches as well as better concentration. For those with migraines, studies suggest diet plays a major role in managing them.

Aim for foods rich in magnesium including dark leafy greens, avocado and

tuna as well as omega-3 fatty acids found in salmon, seeds and legumes.

Research also indicates that a keto diet can help reduce migraines; these are foods that are low in carbs and high in fat like seafood, eggs and nonstarchy vegetables.

Stay Hydrated —

Not only does staying hydrated keep you healthy but it can also lead to fewer headaches. The National Institutes of Health report that problems with cognitive performance follow even mild dehydration and show in poor concentration, increased reaction time and short-term memory problems. It can also lead to moodiness and anxiety.

Boost your Mental Health — There are a few things you can do to boost your mental wellbeing: simple actions with a big impact.

For instance, get out and meet new people. Combine that with staying active whether that’s hitting the gym, playing golf or walking daily. Your body needs to move and in turn will reward you with a clear mind and better focus.

Breathe Easier

by Brooke Miller, Therapist and Holistic Life Coach, Brooke Miller Coaching

Life is easier when we are able to manage our emotional state and our reactions.

One of the best things we can do for our mental well-being is to develop the skill of emotion regulation. Having money, intelligence, beauty or power doesn’t solve the personal and relationship problems that result from the inability to effectively manage stress, anxiety, mood and anger.

It’s helpful to start with recognizing our patterns. Is there a bad habit you can’t shake? Do you respond with anger anytime you feel disrespected? Do you constantly over extend yourself and feel resentful?

Identify the emotional trigger and where it originated in your past; then identify what need the habitual response is attempting to fill. This starts the process of creating some understanding and self-compassion, while separating the past from the present. Next we need an action plan to replace the knee-jerk response. Enter: motion regulation skills — the DOs to replace the DON’Ts. Skills are needed for both mind and body to manage our emotional state so we can consciously respond rather than unconsciously react.

Diaphragmatic breathing is a strategy that engages the mind and calms the body. It triggers a relaxation response by downregulating the nervous system, while giving the mind something to focus on besides the triggering event. Calming the nervous system and grounding in the present are two amazing benefits of diaphragmatic breathing.

THE TECHNIQUE

On the exhale, squeeze the belly to completely empty the lungs (imagine the belly button reaching back toward the spine).

Simultaneously form a small “o” with your mouth as if you are exhaling through a straw — this lengthens the exhale. Breathe in fully through the nose, and direct the breath to your lower belly.

As you continue to inhale and exhale, your lower belly should be filling and emptying, moving several inches with each breath. Continue until calm and repeat throughout the day as a grounding practice. What was learned can be unlearned. New skills can be practiced and new habits can be formed. Life can be different.

Change can start here and now with self-awareness, a sacred pause and a slow, deep breath.

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OFFERS EARLIER DIAGNOSIS OF

BLOOD TEST Alzheimer’s Disease

Alzheimer’s disease continues to challenge medical science, affecting millions worldwide. In the quest for earlier and more accurate diagnosis, a new tool, the PrecivityAD test, has emerged.

This blood test may provide answers for patients seeking clarity about their cognitive health after experiencing mild cognitive impairment or other symptoms that may indicate Alzheimer’s or other forms of dementia.

PrecivityAD, developed by C2N Diagnostics, is a biomarker-based blood test that evaluates the likelihood of Alzheimer’s disease in symptomatic individuals who are 55 or older. The test measures the concentrations of amyloid beta proteins and apolipoprotein E (ApoE) in the blood. These biomarkers are pivotal in identifying the pathological changes associated with Alzheimer’s. C2N has developed two additional tests,

PrecivityAD2, which measures levels in a different way, and PrecivityApoE, a genetic test.

By analyzing the ratios and presence of specific isoforms of these proteins, PrecivityAD can predict amyloid plaque presence in the brain, which is a hallmark of Alzheimer’s disease. This test provides a less invasive, more accessible option compared to traditional methods like cerebrospinal fluid analysis or PET scans.

Currently, PrecivityAD is available through health care providers who can order the test for their patients. The process involves a simple blood draw, which is sent to C2N’s CLIA-certified laboratory for analysis. Results are typically available within 10 business days.

The test is not yet covered by Medicare,

Medicaid or private insurers. C2N Diagnostics offers a financial assistance program to help mitigate costs for eligible patients.

BENEFITS OF EARLY DETECTION

Early detection of Alzheimer’s is crucial for effective management of the disease.

With PrecivityAD, patients can begin treatment plans sooner, potentially slowing the progression of symptoms. This early diagnosis allows patients and their families to make decisions about future care and management options.

The test can help pick good candidates for clinical trials.

Taking one or more of the PrecivityAD tests may not be appropriate in all cases. Patients and caregivers should talk with health care providers about this and other diagnostic options.

Too Much Alcohol PROTECT YOUR BRAIN FROM

by Dr. Kimberly Crooks, PsyD Therapist

Summer is in full swing. For a lot of us this means backyard parties, barbecues, boating and of course the rodeo. Typically, the main choice of beverage for these events is alcohol. I’m not saying we shouldn’t enjoy ourselves. On the contrary, go ahead and have that beer or margarita. You should just be informed of how

these pleasures affect your brain so you can decide whether it is worth the risk. The effects alcohol has on the body is common knowledge. These include everything from weight gain to cirrhosis of the liver, and those who have experienced a hangover understand how intense that headache can be.

But why do we get those headaches, and

what else is going on?

When we drink alcohol, the release of vasopressin is suppressed. Vasopressin is a hormone that tells the kidneys to retain fluid. This loss of fluid leads to dehydration. As the average adult brain is 75% to 85% water, dehydration actually causes the brain to shrink. This shrinkage pulls the brain away from the skull and drags the outside

nerves with it, which can cause severe pain (Abrahao, Salinas, & Lovinger, 2017).

Seasoned drinkers learn ways to combat the headaches after a night on the town; however, this only masks what is going on under the surface. Research shows a decrease in gray matter with sustained alcohol use, especially in the regions of the brain involved with decisionmaking and memory (Le Berre, et al., 2014). I am sure this information comes as no surprise for most of you. Perhaps the most significant effect that alcohol has on the brain is the impact it has on our memory. Alcohol consumption has been linked to an increase in dementia in numerous studies. Even drinking small amounts of alcohol can inhibit the release of acetylcholine, which is the neurotransmitter responsible for learning and memory (Rehm, et al., 2019). Now for the good news! The brain is very plastic. This means it has the ability to change, adapt and grow new neural networks. Extensive research shows that neurofeedback can help regain the mental clarity and focus lost by consuming too much alcohol over the years.

How

PROTECT YOUR MIND Sports & Exercise

by Valerie Demetros

It’s common knowledge that playing a sport, whether solo or a team sport, is good for your overall physical health. Getting your heart pumping and muscles moving leads to a number of positive physical changes.

But more and more these days, people are becoming aware of the mental health and stress benefits from sports and exercise. A 2022 study found that the top two reasons Americans work out are to reduce stress and feel better mentally.

That’s a clear change from 2019 when the same study found controlling weight and looking better were top reasons to exercise.

When you exercise your body releases endorphins — hormones that fight stress. Participating in a sport can help reduce stress levels and increase feelings of physical and mental well-being. Regular exercise should be a part of everyone’s regular stressmanagement routine due to its numerous physical and mental rewards.

Here’s why:

ENDORPHINS

Physical activity stimulates the production of

endorphins. These are the chemicals responsible for the feeling known as runner’s high. One study found that elevated levels of endorphins explain this feeling from increased binding with opioid receptors in the limbic and prefrontal areas of your brain.

This leads to positive changes in mood and decreased pain sensation and stress relief.

SOCIALIZATION

Socialization helps stress relief by promoting the release of the hormone oxytocin, which increases relaxation and reduces anxiety. Participating in a group or team sport provides stress-relieving benefits. By joining a team sport, you will be motivated to exercise and make new friends.

MENTAL HEALTH

Anxiety and depression are often triggered by excessive levels of stress. The Mayo Clinic reports that exercise decreases mild symptoms of depression and anxiety and promotes better sleep. And better sleep equals decreased levels of stress and an improved sense of well-being.

IMPROVEMENTS IN ANXIETY, DEPRESSION

Studies indicate that exercise has such a profound effect on mental health that it’s comparable to therapy and medication. Of course, everyone reacts differently, but the results are promising. The best results are achieved by keeping up physical activity long term.

DELAY ALZHEIMER’S

Regular exercise stimulates growth of new blood vessels in your brain. It also prompts the growth of new brain cells that improve cognitive performance and prevent cognitive decline. In addition, consistent exercise improves working memory and focus. Evidence now suggests that exercise can help delay the onset of neurodegenerative processes and improve quality of life for those with late-life depression, Alzheimer’s and Parkinson’s.

The bottom line is that sports and exercise have so many benefits for both your body and your mind that there’s no reason you can’t start today and reap the benefits very soon. And if you’re already exercising, keep it up. Your brain will thank you.

Achieving your SUMMER SHAPE GUIDE: BEST FORM

by Jamaal McCoy, Owner of Fit Body Boot Camp

With the sun shining brighter and the days getting longer, summer beckons us outdoors to soak up the rays and enjoy beach outings, poolside relaxations and adventurous vacations. However, the anticipation of donning swimwear also confronts us with our physical health and fitness levels that may have taken a backseat during the winter.

Here’s a guide to toning your body, implementing effective workouts, improving flexibility and adopting nutritional habits for a healthy summer.

TONING UP:

* Strength training: Incorporate light to moderate weights into your workout routine to build lean muscle and improve muscle definition. Aim for full-body workouts that target all major muscle groups.

* Resistance exercises: Use resistance bands or your own body weight

for exercises like squats, lunges and pushups.

STRETCHING:

* Yoga or Pilates: Engage in these to enhance flexibility, strengthen your core and also help tone muscles.

* Dynamic stretching: Start workouts with dynamic stretches to prepare your muscles and end with static stretches to improve flexibility and prevent injuries.

CARDIOVASCULAR HEALTH:

* Consistent cardio: Regular cardiovascular exercise such as brisk walking, jogging, swimming or cycling can boost metabolism and assist in fat loss. Next, shift to a lighter and more vibrant diet.

* Cut back on sugar: Reduce the intake of sugary beverages and snacks. Opt for natural sweeteners like honey or fruits.

* More greens, vegetables: Fill half of your plate with colorful vegetables to receive a broad spectrum of nutrients while maintaining low calorie intake.

* Lean proteins: Incorporate lean protein sources like chicken, turkey, fish, tofu and legumes to fuel your workouts and aid in muscle recovery.

* Stay hydrated: Drink plenty of water throughout the day to stay hydrated, boost metabolism and help flush out toxins. Key to it all is creating a consistent routine.

* Plan your week: Draw up a weekly exercise plan that mixes strength training, stretching and cardio workouts.

* Be realistic: Set a schedule you can adhere to consistently. Even short, daily sessions are better than sporadic workouts.

* Track progress: Keep a log of your workouts and nutritional habits to monitor your progress and stay motivated.

Remember, the greatest investment you can make this season is in your own health and well-being. Happy summer shaping!

FOR YOUR OWN GOOD, FIND YOUR

Fitness

Tribe

Solo workouts may seem to be the easiest way to get in shape — you can do it on your own schedule, at your own pace and make it part of the “me” time you sorely need.

But here are good reasons why you should make group activities part of your training schedule, whether it’s in a class, sport or with a buddy or friend group:

* Motivation and accountability — Exercising with others can provide motivation and accountability.

Knowing that others are expecting you to show up can encourage you to stick to your exercise routine.

* Social interaction — Group exercise provides an opportunity to socialize and connect with others who share similar fitness goals. This social aspect can make exercise more enjoyable and help reduce feelings of isolation.

* Variety and fun — Group classes often offer a variety of exercises and formats, keeping

workouts interesting and engaging. This variety can prevent boredom and help you discover new activities you enjoy.

* Structured workouts — Group exercise classes are typically led by trained instructors who provide structured workouts. Following a planned routine can ensure you get a well-rounded workout and maximize your time at the gym.

* Increased effort, performance — Exercising with others can push you to work harder and perform better. The presence of others can create a sense of competition or camaraderie that motivates you to push yourself.

* Support and encouragement — In a group setting, you can

receive support and encouragement from both the instructor and other participants. This positive reinforcement can boost your confidence and help you achieve your fitness goals.

* Cost effective — Group exercise classes often are more cost-effective than one-on-one training sessions or gym memberships that include individualized training programs. This makes them accessible to a wider range of people.

* Long-term benefits — Engaging in group exercise can increase long-term adherence to an exercise routine. The social support and accountability provided by group settings can help individuals maintain their motivation and commitment to regular exercise over time.

THIS IS YOUR

BRAIN ON NATURE

by Zachary Sharpe, Marketing Manager, Summit 4x4 Company

We’ve all been there, you wake up Monday morning dreading the week ahead. Another 40 hours of ringing phones, flooded inboxes, never-ending to-do lists and notorious deadlines.

This vicious cycle of modern day life can take its toll on both your mental and physical health. Some of the best medicine we’ve encountered is a heavy dose of the outdoors.

Escaping the hustle and bustle of life is something we can all admit we don’t do enough.

However, the effort that goes into planning and executing a getaway pays huge dividends when it comes to improving your mood and mental state of mind. Spending some time amid nature where cell service is nonexistent can be an uncomfortable yet rewarding experience that reconnects us to our roots, no pun intended.

Stepping away from the tether that is technology and into the heart of Arizona’s backcountry is not only a

great way to see the beautiful state we live in, but acts as a mental reset, re-stoking the fire that cultivates creative thinking, allowing you to process life at your own pace, and it is a great way to get your dosage of vitamin D.

This past winter was a long one, so take advantage of the time we have before more snowfall and freezing temps are upon us once again.

The passion we have for adventure stems from the times we’ve spent outdoors with family and friends. The memories we make and moments we share drive us to continue growing and pushing forward even with the craziness of life. After all, what’s the point of building off-road rigs for adventures you don’t take?

This spring make your outdoor bucket list and spend time in nature and around those who fill your cup. You’ll feel better, be more productive, the boss will thank you and you’ll have accomplished a goal you’ve set for yourself.

Happy spring and safe travels!

Photo: Summit 4x4 Company

How to

Water Healthy Flowers

by Ken Lain, The Mountain Gardener, Watters Garden Center

The general rule for flowers is to water deeply when the soil is dry. The goal is to train plants to go as long as possible before irrigation, then water deeply. This conditions your plants to grow deeper roots and become more robust.

Ideally, flowers should be watered at the soil level, reducing the amount of water that sprays on their foliage. They need a rich soil that drains quickly. They need oxygen at their base to thrive.

Some flowers have a better drought tolerance due to their waxy surface, textured leaves or fleshy roots, allowing them to conserve more water than others. Zinnia, geranium, potato vine, and dahlia are excellent examples of drought-adaptive flowers.

BIG MISTAKES TO AVOID

Overwatering is one of the most common mistakes when starting new gardens. Signs of too much water are yellow leaves beginning at the bottom of the plant. Plants stop blooming and possibly shed fruits and flowers. Soaking roots for too long exposes them to

asphyxiation from lack of oxygen.

Underwatering plantings is most dangerous during summer when the soil is bone dry. Never plant a dry plant in dry soil. Start by watering your plants before digging in the garden. When the garden soil is noticeably dry, try hydrating the planting hole before planting new flowers. Flowers grown in containers or raised beds should receive water until it seeps

from the bottom of the pot.

The best time to water flowers is before 8 a.m. throughout the growing season. Avoid night watering except for the hottest desert locations. This also reduces parasitic gnats and fungal diseases from forming.

It’s a myth that noontime water can sunburn leaves. When the morning irrigation is missed, and plants are wilting midday, go ahead and help them.

Flowers should not be allowed to wilt or soil to become bone dry.

During the bright days of spring and autumn, nights are cool, so flowers should be able to go three to four days before needing hydration. In the heat of summer, before the rains arrive, flowers may need daily morning watering. Winter water is necessary for perennial flowers every seven to 14 days to keep them happy.

THE IMPORTANCE OF Posture & Balance

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

As we journey through life, there’s a timeless piece of advice that resonates deeply — keep your head up.

It’s not just a metaphorical nudge to maintain confidence or resilience; it’s a crucial reminder for physical well-being, especially as we gracefully age. In the symphony of health, posture and balance play harmonious roles, dictating the cadence of our everyday movements. Picture this: a hiker traversing unfamiliar terrain. With eyes fixed downward, they miss the subtle shifts in the landscape, the looming obstacles and the breathtaking vistas just beyond their gaze.

Similarly, as we navigate the terrain of aging, keeping our heads up is imperative. It’s about more than just avoiding bumps in the road, it’s about embracing the journey with open eyes and a forward-looking perspective.

At the core of this principle lies posture.

Poor posture isn’t merely a matter of aesthetics. It’s a silent saboteur that sows seeds of discomfort and dysfunction. The shoulders slump, the spine curves and the neck juts forward. With each misalignment, aches and pains weave their tendrils into our backs, shoulders and necks, eroding our vitality and robbing us

of the joy of movement.

But posture isn’t just about standing tall. It’s about standing strong. A strong, aligned posture serves as the cornerstone of balance, the delicate equilibrium between stability and mobility.

Imagine a tightrope walker, poised high above the crowd. Every step is a delicate dance, a testament to the interplay of muscles and mind. Similarly, maintaining

AS WE AGE

good posture enhances our proprioception, the body’s internal GPS, guiding us through space with grace and confidence. Yet, the ripple effects of poor posture extend far beyond mere discomfort. Like a domino cascade, it disrupts the delicate interplay of muscles and joints, throwing off our balance and leaving us vulnerable to falls and fractures.

With each stooped stance, our field of vision narrows, relegating us to a myopic view of the ground beneath our feet. But with heads held high, our gaze expands, encompassing the world around us with clarity and purpose.

In life, posture and balance are steadfast partners, guiding us through every twist and turn with strength, grace and unwavering resilience.

Honor Our Vets BY LEARNING ABOUT PTSD

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

One of my favorite things about the month of May is Memorial Day and in the CrossFit community, we all come together and do this hero workout called “Murph.”

“Murph” is named after fallen Navy SEAL Lt. Michael P. Murphy. I advise you to look him up and read about his story. The point of us coming together is to honor heroes who have fought for our rights in this country.

The workout includes a 1-mile run, 100 pullups, 200 pushups, 300 squats, followed by another 1-mile run — all while wearing a weighted vest.

To follow that, it brings me to recognize Post Traumatic Stress Disorder (PTSD) awareness for our U.S. vets. I will never understand what it would be like to be a U.S. vet, but I do know that the mental health of their well-being when they return home is extremely important.

There are so many resources to help our vets. One of the main places is Camp Hope, ptsdusa.org, through the PTSD Foundation of America or the Combat Training Helpline 817.717.7873 (PTSD). The national Suicide and Crisis Lifeline is: 988.

Being a CrossFit coach, I know fitness and health are so very important, but they are physical habits. And I know the strongest part of our bodies is our mind and caring for our mental health.

We do great things for the U.S. vets, first responders and honor fallen soldiers

in our community, and I’m proud of that. But professional help for PTSD and suicide prevention goes beyond our walls, and I encourage you to learn more about them.

Also, find a CrossFit gym and ensure the “Murph” workout this May!

Heads Up

ABOUT PET ADOPTION

by Loree Walden, Marketing Manager, Yavapai Humane Society

Are you considering bringing a new furry friend into your home? Pet adoption could be the perfect option for you. Adopting a pet not only provides a loving home for an animal in need but also brings many benefits to your life. Before adopting, consider your lifestyle, living situation and schedule. Different pets have varying needs in terms of exercise, grooming

and attention. Choose a pet whose needs align with your lifestyle to ensure a harmonious relationship. Before bringing your new pet home, make sure you have all the necessary supplies, including food, water bowls, bedding, toys and a secure enclosure if needed. Prepare a designated space in your home where your pet can feel safe and comfortable as they adjust to their new

environment, new people, new routines and smells. It’s important to be prepared for what can sometimes be a timeconsuming and stressful process. Many adopters have unrealistic expectations of bringing home a new animal and having everything perfect from the minute they walk in the door, and when it isn’t, some end up returning the animal.

It’s a good idea to do a little research on ways to help them adjust, and like I said, don’t expect them to immediately feel at home. Some may, but many won’t. You may not see your new pet’s true personality for several weeks or even up to three months. Be patient, loving and understanding. Also, try to stay on a regular schedule of feeding, playing, and walking at the same time every day so they can get settled into their new routine with you. They’re also trying to figure out if they are really “home” or if there is another change coming. Give them a mixture of one-on-one time so they can get to know you, your voice, your movements and can settle in easier along with letting them have their own time to explore, decompress and just relax.

Adopting a pet allows you to experience the unique connection that comes from providing a loving home to an animal in need.

With some patience and love, you can enjoy “happily ever after” with your new furry family member.

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

LocalEVENTS

JUNE

1

Monthly Watson Woods Bird Walk Watson Woods Riparian Preserve 7:30 a.m. www.prescottaudubon.org

Nature Niños - Free Family Nature Program Granville Park, Prescott Valley 10 a.m. - noon www.facebook.com/natureninosprescott

JUNE 1, 7, 15

ZooLittles Program for Preschoolers

Heritage Park Zoological Sanctuary 9:30 a.m. - 11 a.m. www.heritageparkzoo.org

JUNE

3 - JULY 19

Summer Nature Camp (Weekly Camps) Highlands Center for Natural History 8 a.m. - 4 p.m., Monday-Friday www.highlandscenter.org

JUNE

22

Saturday Express Childbirth Class Yavapai Regional Medical Center East - Prescott Valley 9 a.m. - 4 p.m. www.yrmchealthconnect.org/calendar

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

Elks Theatre www.prescottymca.org

Garden Classes Saturdays (Beginning June 8) 9:30 a.m.

Watters Garden Center www.wattersgardencenter.com/classes

Prescott Farmers Market

Saturdays 7:30 a.m. - noon

YRMC Parking Lot www.prescottfarmersmarket.org

Yavapai Humane Society Vaccine Clinic

Fridays 9 a.m. - 2 p.m.

Yavapai Humane Society Wellness Clinic - Prescott yavapaihumane.org

LET DENTAL HEALTH EASE YOUR

Migraines

If you experience migraines, you’re not alone. The Migraine Research Foundation reports that 1 billion people globally endure them.

And a headache is just one symptom of a migraine, which can cause severe pain, throbbing sensations, dizziness, nausea, vomiting, facial numbness or tingling and sensitivity to light or sound.

Sounds dreadful enough and there are several triggers to figure out including weather, medications, hormones, lifestyle and environmental factors. However, poor oral health can also be a cause. Cavities, pulp infections, bone loss from to periodontal disease, dental abscesses, impacted teeth, cysts and even tumors can contribute to chronic and recurring migraines. Headaches and toothaches are both transmitted through the fifth cranial nerve — the trigeminal nerve. Once migraines become chronic, medicines become less effective. So, your key strategy

is to prevent developing chronic migraines by controlling potential dental risks like infected teeth or dental abscesses.

First off, don’t skip cleanings. It’s easy to get busy and put off cleanings, but they do more than clean your teeth. Cleanings prevent plaque buildup, tooth loss and gum disease and can catch health issues like diabetes, jaw misalignment and more.

You already know the easiest way to prevent harmful bacteria — brush and floss. And not just in the morning. If possible, bring a toothbrush to work and brush after lunch.

Your dentist will want a detailed dental history, head, neck and oral examination, panoramic and/or periapical dental

X-rays and more, which can help determine contributing factors.

D ental cysts and tumors need aggressive action, such as a curettage (scraping or removal of tissue) and excision. For cavities, you may just need fillings or a root canal for a severely infected tooth.

Loose, missing or misplaced teeth can make jaw muscles work harder to align teeth, swallow and close your mouth. This causes chronic muscular inflammation, which causes migraines. If your teeth don’t line up correctly you may need crowns, braces or even oral surgery to correct your bite, which can ease headaches.

Grinding your teeth and clenching your jaw causes muscle and gum irritation

leading to migraines. A simple mouth guard over your upper or lower teeth to keep them apart as you sleep may be the answer.

Another problem overlooked is the dreaded wisdom teeth. Sooner or later most people have to deal with them, and impacted wisdom teeth can cause pain, damage to other teeth and dental issues resulting in headaches. Luckily, most people find relief after they are removed. If the cause of your migraine is traced back to a dental issue, dentists, orofacial specialists and maxillofacial surgeons are equipped to help. Your best bet may be to get your physicians and dentist to work together to find the reason for the migraines and formulate a treatment strategy.

MINDFUL BREATHING

IN PILATES PROMOTES WELL-BEING

by Katie Wallace, Owner of Club Pilates Prescott and Sedona

In the realm of holistic fitness, the fusion of mindful breathing techniques with Pilates has emerged as a powerful method for enhancing physical and mental well-being.

Pilates, renowned for its emphasis on core strength, flexibility and mindful movement, finds a natural complement in the practice of conscious breathing. This combination not only deepens the mind-body connection but also fosters a greater sense of presence and awareness during the workout.

Mindful breathing in Pilates involves focusing attention on the breath and synchronizing inhalation and exhalation with movement. By directing awareness to each breath cycle, practitioners enhance body awareness and refine movement precision. This heightened sense of mindfulness facilitates better alignment, stability and control throughout the Pilates session.

Several studies have highlighted the benefits of incorporating mindful breathing into exercise routines. Research published

in the Journal of Bodywork and Movement Therapies suggests that combining mindful breathing with Pilates exercises improves core stability and enhances overall performance.

Another study, in the Journal of Clinical Psychology, found that mindful breathing practices reduce anxiety and improve mood, offering psychological benefits complementing the physical aspects of Pilates. Moreover, mindful breathing promotes relaxation and

stress reduction by activating the parasympathetic nervous system. According to a study published in the Journal of Alternative and Complementary Medicine, deep diaphragmatic breathing stimulates the relaxation response, reducing cortisol levels and promoting a sense of calm.

Incorporating mindful breathing techniques extends benefits beyond the studio, fostering a more mindful approach to everyday life. By cultivating awareness of the

breath and staying present in each moment, individuals can manage stress more effectively and enhance their overall well-being. Integrating mindful breathing into Pilates practice offers a holistic approach to fitness and wellness. By harnessing the power of breath, practitioners can deepen their mindbody connection, improve physical performance and cultivate a greater sense of calm and presence — both on and off the mat.

Never Underestimate

THE IMPORTANCE OF

Social Connections

by Valerie Demetros

Humans are hard wired to connect with each other. As social creatures, family and community relationships are important to both physical and mental health. Connecting with others not only helps us to survive but to thrive. That means social connections should be one of your lifestyle pillars.

From a health point of view there is growing evidence linking the quality of social connections and the associated risk of conditions including obesity and some cancers. Mental health is closely linked to relationships with others, and loneliness is a key risk factor for depression.

Also, high levels of loneliness can increase the risk of heart attack and strokes by 30%.

Studies support the links between social connections and physical health choices, and when people are socially connected

with stable and supportive relationships, they are more likely to make healthy choices and have better mental and physical health. It is also easier to cope with hard times, stress, anxiety and depression.

If you want to build those social connections, begin close to home.

Studies show that people with at least three to five close friends have lower levels of anxiety, depression and loneliness. But be aware that you can have too many friends — choose quality over quantity.

And while you’re at it, try and get some kind of connection every day.

Even if it’s just a phone call, lunch, chatting with the barista or a long walk with a friend. Research shows most people get an average of less than 34 minutes of socializing per day so try for more if you can.

Even talking to neighbors can be helpful since it builds a sense of

community, and making friends at work can actually reduce job stress.

Of course, the balance of your social energy should be spent on close friends and family who share a warm relationship. Close relationships satisfy important relational needs: to feel loved, acknowledged and validated.

If you live alone, you are at an increased risk for health problems. Prioritize your interactions and don’t get too comfortable all alone. Among older adults, chronic loneliness and social isolation can increase the risk of developing dementia by about 50%.

And even though the point is to build friendships and connectedness, don’t forget that being alone at times is important. It is healthy to spend time alone, it provides an opportunity to restore your social reserves and meet your own personal needs, so try to find your middle ground.

CAN SLEEP APNEA AFFECT YOUR

Mental Well-being?

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

Like diabetes, obstructive sleep apnea is one of those chronic health conditions that really is just a starting point for other issues. Sleep apnea affects up to 30% of the adult population in the United States.

From anxiety to depression, here’s a look at how sleep apnea is linked to your mental and emotional well-being.

Obstructive sleep apnea (OSA) is a condition in which the soft tissues at the back of your mouth and throat collapse while you sleep, blocking your airways and preventing you from breathing. Each time this happens, your brain wakes you just enough so you clear your airways.

If this happened once or twice during the night, we wouldn’t be having this discussion. With OSA, however, these airway blockages occur many times each hour, and your brain is constantly rousing you throughout the night.

A s a result, you’re not getting the restorative sleep you need, and it’s this sleep deprivation that can lead to mental health issues.

Here are some numbers that underscore and confirm the connection between OSA and your mental health. Let’s start with a study that included more than a quarter million people with sleep apnea in the US. Researchers found that sleep apnea increases a person’s odds for having depression by more than 3.11 times and by 3.68 times for anxiety.

The reasons behind these increases are likely twofold:

* Sleep apnea and lack of sleep can suppress serotonin production.

* OSA can lead to an ongoing stress response in your body.

An older study from 2014 backs up these findings — about 54% of participants with OSA had some degree of anxiety and slightly more than 46% had symptoms of depression. If you’re tired of having your mental and physical

health hijacked by OSA and its associated sleep deprivation, help is available. There are practices devoted to helping clients breathe easier and get the sleep they need, improving all areas of their wellbeing in the process. Sleep apnea can be treated in several different ways so it is important to sit down with a sleep medicine specialist to figure out which one will work best for your circumstances.

PRP/PRF INJECTIONS

CAN HELP SKIN & HAIR

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

Have you ever wondered if there’s a natural and versatile solution that could breathe new life into your appearance? Something that stimulates hair growth, reduces scarring and enhances skin texture, creating a canvas of youthful radiance?

PRP, or platelet-rich plasma, and PRF, plateletrich fibrin, are innovative treatments using the healing power within your blood. In PRP, the concentrated solution contains a high level of platelets, growth factors and proteins crucial for tissue repair.

Platelets in the PRP/ PRF solution are like superheroes for your skin. They contain growth factors that stimulate cell repair and regeneration. When injected into targeted areas, PRP/ PRF kickstarts the body’s natural healing processes, promoting the growth of new cells and tissues.

What are the benefits of PRP injections?

HAIR GROWTH STIMULATION

* PRP injections have gained popularity for their ability to stimulate hair growth in individuals experiencing

hair loss or thinning.

* By injecting PRP directly into the scalp, the growth factors and platelets work synergistically to encourage the activity of hair follicles, leading to thicker and healthier hair.

REDUCTION OF SCARRING

* PRP injections contribute to reducing scars, whether from acne, injuries or surgeries.

* The regenerative properties promote the formation of new, healthy tissues.

TRIGGERING COLLAGEN

PRODUCTION

* Collagen is a vital protein for maintaining skin elasticity and firmness. PRP injections play a crucial role in triggering the body’s collagen production.

* Enhanced collagen production results in smoother skin, reduction of fine lines and wrinkles.

FACIAL REJUVENATION

* PRP injections are used for facial rejuvenation to address fine lines, wrinkles and uneven skin tone.

* The treatment promotes a natural and refreshed look with minimal downtime.

VERSATILITY AND PERSONALIZATION

* PRP injections can be tailored to address specific concerns based on individual needs.

* The treatment is adaptable for various aesthetic and medical applications.

MINIMAL DOWNTIME AND NON-INVASIVENESS

* PRP treatments typically involve minimal downtime, allowing individuals to resume their daily activities shortly after the procedure.

* As a non-invasive option, these injections offer a convenient and effective solution for those seeking aesthetic enhancements.

It’s important to note that individual results may vary, and consultation with a health care professional or aesthetic expert is recommended to determine the most suitable treatment plan based on specific goals and concerns.

Post

Unresolved

Mindfulness

—Alexander Den Heijer

Heads up!

WHERE THE SUN DOESN’T SHINE? SKIN CANCER

by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

While sun exposure and the damage caused by ultraviolet (UV) radiation is a well-known risk factor for skin cancer, it’s essential to recognize that skin cancer can develop in areas of the body that never see the sun.

If sun-protected areas are not getting examined, it can often lead to delayed detection and potentially worse or even fatal outcomes.

While UV radiation from the sun is a primary risk factor for skin cancer, it is not the only factor.

Other factors include a genetic predisposition, atypical or large number of moles, immunodeficiencies and other conditions that cause chronic inflammation.

There is a risk of skin cancer in the affected areas of scars, burns, chronic wounds, etc. and exposure to certain chemicals, radiation therapy or other carcinogenic substances also increase the risk in sun-protected areas.

FACTS ABOUT CERTAIN TYPES OF SKIN CANCER

The most common type is basal cell carcinoma. It can develop on areas that are exposed and not exposed to the sun, such as the genitals, palms of the hands and soles of the feet.

Squamous cell carcinoma also can develop in sunprotected areas and is often associated with viral warts, areas of chronic inflammation and exposure to carcinogens.

Melanoma can develop in areas rarely exposed to the sun, such as the mucous membranes, palms and soles and even under the nails. Approximately 70% of melanomas develop as new lesions; 30% from existing moles.

What makes diagnosis even more challenging is atypical melanomas. These are melanomas that do not fit the typical criteria for diagnosis based on the ABCDE (asymmetry, border, color, diameter, evolving) rule making them harder to diagnose.

Merkel cell carcinoma is rare and develops mostly over the age of 65 as a flesh colored or bluishred nodule usually in sun exposed areas but also in sun-protected areas.

No matter one’s history of sun exposure, a thorough skin examination including protected areas should be done annually; more frequently for some.

If you notice any changes in existing moles or new suspicious lesions, do not hesitate to call your provider. Early detection and treatment are crucial for improving outcomes and saving lives.

MEN:

DON’T WAIT UNTIL SOMETHING IS WRONG

June is National Men’s Health Month, which means it’s the perfect time to point out the health issues men face and give a firm reminder of how important it is to take charge of your health.

It ’s a sad fact that men are significantly less likely than women to see a doctor and report symptoms. Only 60% of men visit a doctor for an annual checkup and 40% won’t even go until something is seriously wrong.

One study found that 20% of men admit to seeing a doctor just to stop a significant other from pushing them to go.

The overall mortality rate is 41% higher for men than women, and it’s higher for men for eight out of 10 leading causes of death — including heart disease, cancer, stroke and diabetes.

Prostate cancer is the second leading cause of cancer deaths for men in the U.S. Finding out is as easy as having your PSA and DRE levels checked.

Spotlighting men’s health is a reminder to be proactive in taking

care of yourself rather than chasing symptoms. And more importantly, setting a good example for future generations.

Here are a few tips to get started:

Get regular checkups: Annual physicals are key. Basics checks include blood pressure, body composition and prostate exam (if needed). Also, fasting blood sugar and lipid profile, EKG, hearing and sight exams. While you’re at it, learn about your family health history in case you need additional testing.

Eat healthy: Include protein, fruits and vegetables each day.

E xercise: Do this at least 30 minutes each day, five days a week. Choose a variety of activities to keep yourself from getting bored.

Quit smoking: It may be difficult, but it produces many long-term benefits.

Reduce stress: Self- care is not a bad thing since it helps reduce and manage stress. Protect your mental health: One study found that depression is highly underdiagnosed in men. Don’t be afraid to ask for help.

Learn the signs of a heart attack: This is a leading cause of death for men. Major signs include pain or discomfort in the jaw, neck or back, lightheaded or faint, chest pain, pain in arms or shoulders and shortness of breath.

Skin checks: Living in Arizona means getting an all-over skin exam at least once per year. It takes just a few minutes and can make a huge difference.

Take care of yourself all year long so that you can take care of those you love. And take time to slow down and do things you love, exercise and spend time with people who make you smile.

Pilates & Pregnancy:

First Trimester

by Heather Burgoyne, Owner, Soar Pilates

In the last issue of Prescott Healthy Living Magazine, we touched on Pilates and pregnancy. Being in tune with your body and understanding that as your pregnancy continues, you’ll need to take your Pilates practice day by day as it may feel different as you experience the shifts of your baby’s development and growth. As mentioned, it’s always best to check with your health care provider to be sure Pilates is safe

with your pregnancy.

Throughout your pregnancy, you’ll be striving for balanced muscle development, as well as more stability and body awareness. Taking a deep dive on what to expect, we will be discussing the first trimester. We know — you are so excited to have found out you’re pregnant, but you aren’t supposed to say anything because that’s the old wives’ tale you have likely heard for a lifetime. The good news is, there isn’t anything

that is going to hurt or harm you or the baby at this point. Every exercise in Pilates is still suitable during the first trimester. We do, however, encourage you to share the news with your instructor. We can start guiding and educating you on how to engage your body in movement and encourage you to listen to your body.

You’ll want to be more aware of your movement practice as you may notice signs of fatigue or nausea, and likely that is due to

the construction site that is going on in your uterus more so than the classical Pilates exercise you are performing. It’s time to refocus on your Pilates foundations — breathing, centering and control.

Remember, Pilates is all about the quality of exercise and not the quantity. Be satisfied for showing up not only for yourself, but for your little one as well.

In the next issue we’ll discuss the second trimester and what to expect.

PLASMA FIBROBLAST

Lift your Spirit with Essential Oils

In the quest for natural remedies to manage depression and anxiety, essential oils have emerged as a beacon of hope.

Ex tracted from plants, these oils capture the essence of their source, offering therapeutic benefits through aromatherapy. The properties found in these oils can offer some relief to anyone needing a little pick-me-up.

It is recommended to start with small doses to see how your body reacts — be alert for signs of an allergic reaction. Anyone experiencing severe anxiety or depression needs to also get professional help.

LAVENDER

Lavender oil is widely renowned for its calming and relaxing properties. It works by easing nervous tension and acting as a mild sedative, which can help reduce anxiety and improve sleep quality.

Studies have shown that inhaling lavender oil can significantly decrease stress

levels, making it a top choice for those dealing with anxiety or restless nights.

BERGAMOT

Extracted from the peel of the bergamot orange, this oil offers a refreshing citrus scent that is uplifting and calming. Bergamot is special in its ability to be both energizing and soothing, which makes it particularly effective for mood regulation.

Some research indicates that bergamot oil can help reduce anxiety and improve symptoms of depression by promoting feelings of cheerfulness and vigor.

CHAMOMILE

Chamomile is best known for its soothing effects, often through tea. However, chamomile oil also holds powerful anti-anxiety properties. It is particularly beneficial for those who suffer from anxiety that disrupts sleep or causes

restlessness. Its gentle sedation effects can help soothe the mind and promote a peaceful sleep.

YLANG YLANG

Ylang ylang is a lesser-known oil that boasts a rich, floral fragrance capable of reducing stress and enhancing mood. It helps combat anxiety and depression by promoting relaxation and uplifting emotions. Additionally, it can help alleviate anger and low selfesteem, making it beneficial for emotional healing.

FRANKINCENSE

Frankincense oil has a profound legacy as a healing and spiritual oil. It induces a feeling of peace and relaxation, which is why it is often used in meditation.

The soothing properties of frankincense make it excellent for alleviating anxiety and depression, particularly when these conditions are linked to emotional turmoil or trauma.

Prescott Healthy Living has targeted distribution to reach relevant, interested audiences throughout the Greater Prescott area.

• Rack distribution throughout Prescott, Prescott Valley, Chino Valley and Dewey-Humboldt, targeted to local medical practices and wellness-related businesses.

• Direct mailed to sit-and-read and relevant businesses in the Greater Prescott region PLUS strategically mailed to middle- to upper-income homes.

• Delivered to subscribers throughout the region. Sign up to get your copy at www.prescotthealthyliving.com/copies .

Electrolytes

POWER YOUR MUSCLES

As you exercise, every drop of sweat contains electrolytes — positively or negatively charged ions that conduct electrical activity in your body. These are necessary to maintain proper fluid balance and accomplish functions involved in muscle contraction and relaxation.

Electrolytes are minerals, mainly sodium, potassium, calcium, chloride, magnesium and phosphates that are in our blood and other body fluids. You can lose electrolytes from illness as well as exercise.

When your electrolyte levels drop, you can experience muscular fatigue leading to cramping, poor thermoregulation and disorientation. If you’re a runner it’s called “bonking,” meaning you’ve used up all the glycogen (carbs) in your muscles and your body is starting to use fat for energy.

In extreme cases, consuming lots of water to replenish without sufficient electrolytes can lead to dangerously low levels of sodium, a potentially life-threatening condition known as hyponatremia.

But knowing you need to replenish electrolytes is just the first step. The options are plenty, and it can get confusing. Here’s the scoop: Coconut water is high in potassium providing

around 400 milligrams (mg) per cup, which supports a healthy heart and kidneys. Many Americans fail to get the recommended daily amounts of potassium (3,400 mg for men and 2,300 mg for women). It does not contain sodium so add a pinch of salt.

Sports drinks and tablets contain sodium, potassium and quickdigesting carbs, which help replenish electrolytes, hydration and energy.

Gatorade’s Thirst Quencher drink has about 290 mg sodium and 45 mg potassium per bottle.

Although some sports drinks contain sugar, research shows that carbohydrates (including sugar) can help improve performance when exercising in the heat for more than an hour.

Fruit juices like orange and watermelon can help hydrate and provide essential nutrients, including potassium and magnesium. About 1 cup of watermelon juice contains 270 mg of potassium and 24 mg of magnesium. Juices

do not usually contain sodium so you may need to add a pinch of salt.

Homemade electrolyte drinks also are an option if you want to control what you drink. They can be made with common ingredients you probably have. One that might work in a pinch, experts recommend, is pickle juice.

Many endurance athletes swear by pickle juice after long workouts. Just a 3-ounce serving contains about 900 milligrams of sodium plus a bit of potassium and magnesium.

Additional sources of electrolytes include spinach and kale for magnesium and calcium, avocado and sweet potatoes for potassium, magnesium from nuts and seeds and sodium from dairy products. Go ahead and whip up a green juice to replenish those electrolytes and add a few nuts and avocado. Try to stay well hydrated to avoid problems before they begin. Eat fruits, veggies and nuts, and keep the water and electrolytes at hand.

NOURISH Feeling DEHYDRATED?

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

Water is one of the six essential nutrients our body cannot live without. The percentage of water in our bodies varies depending on several factors. For instance, an infant’s weight is about 80% water, while an adult’s body weight is about 60%.

Water facilitates several processes, such as regulating body temperature, forming saliva, lubricating joints, transporting nutrients in the bloodstream, conducting electrical impulses and ensuring regular bowel movements.

Daily, we normally lose water via urine, feces, sweat and exhalation. The body may lose fluids more rapidly if experiencing illness such as a high fever, diarrhea or vomiting.

So, the goal is to drink more water than we typically lose. Drinking enough water daily can be a challenge for certain individuals, and this is when dehydration can happen.

When dehydration starts, it signifies that the body

is beginning to decline in its ability to work normally, which leads to signs/ symptoms related to fluid loss. These can range from mild to severe and include:

* Dry or sticky mouth

* Headache

* Lightheadedness

* Dry, cool skin

* Decreased urine output

* Energy reduction

Allowing thirst to be a guide is an easy first step for most healthy individuals.

To avoid dehydration, drink plenty of fluids, especially if you live in a hot, dry or humid climate. Daily fluid intake recommendations vary by age, gender, pregnancy or breastfeeding status, climate, altitude and even your own work environment.

Typically, adult women are to drink 3 liters of fluids, about 12 cups, daily. Adult men should aim at drinking 4 liters, about 16 cups, daily.

In addition to drinking fluids, foods also contain water that could add up to approximately 20% of your daily fluid intake. If drinking plain water may not be appealing, look at these strategies to meet your daily fluid recommendations.

* Use an app to track your water intake.

* Carry your water bottle throughout the day.

* Eat water-rich foods such as melons, berries, cucumbers or zucchini.

* Make your own freezer pops with blended fruit.

* Enhance the flavor of your water by adding vegetables, fruits or mint leaves.

* Consider scheduling outdoor activities during the cooler part of the day.

* Additional fluids include coconut water, unsweetened iced tea and lemonade made with Stevia.

Breathe in Deep, the Fragrance of a Thousand Blooms Awaits!

Roses, roses, everywhere you look! We’ve grown a breathtaking collection of rose bushes, each bursting with intoxicating fragrance. Watters roses are an authentic sensory experience, filling your garden with the rich, classic rose aroma you remember. Our roses boast larger-than-life blooms with luscious, high petal count that will leave you breathless.

Visit Watters Garden Center and plant the difference. Roses so fragrant your Grandmother would be proud!

Ken, McKenzie & Lisa Lain, owners

Love is in the Air

by John Murphy, Founder, Make 100 Healthy

Most articles in Prescott Healthy Living Magazine

focus on physical activities and goals, which, of course, are important.

However, physical fitness is only one aspect of living your life with health and happiness.

We all know people who are committed to their fitness regimen, with ripped and toned bodies, who are not happy. Conversely, many people not in good physical condition, are joyful and in loving relationships.

My point is that a truly fulfilling life is a combination of mental, physical and spiritual enlightenment.

The one common denominator most humans crave and need is love. Whether it’s a love of a partner or spouse, children, parents, friends or pets, we all want to be loved. It is essential to feeling connected and having a purpose in life.

In my life, I am blessed to have so much love surrounding me that I sometimes take it for granted.

From my children to my beautiful wife to my siblings

and dear friends, I feel the power of love each day!

Even the unconditional love of my precious dogs, Teddy and Stu, make me feel needed and loved.

THERE ARE MANY TYPES OF LOVE

* Romantic with your spouse or partners.

* Agape — Love of God, people and nature.

* Charitable — Giving back to those in need.

* Paternal — The power of unconditional love.

* Passionate pursuits — Exercise, hobbies and the wonder of nature.

Each type of love gives us a sense of peace and inner fulfillment. Cherish your spouse/ partner, friends and family. Be the light that attracts love to shine on you. You will be amazed at how good it feels to give love and support to someone who needs

it. Adopt a puppy. Yes, love is in the air. All you need to do is breathe it in and welcome love into your life.

After all, without love, life can be a lonely and dark journey. Love is a powerful remedy that can heal your heart and fill you with joy and happiness.

Try it, you’ll like it; I promise you. If you open yourself to love, it will show its face in many wonderful ways.

ENJOY THE CURRENT ISSUE FROM THE COMFORT OF YOUR HOME WITH AN ANNUAL SUBSCRIPTION

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Inflammatory Foods

CAN CAUSE HEALTH SETBACKS

We must eat to survive, but it’s all too easy to eat foods that work against us.

Inflammation is a process that must happen

when

we’re

recovering from an injury, but if it’s triggered by other processes, including eating certain foods, it can trigger chronic illness.

Tr y replacing these foods with healthier alternatives.

Alcohol. Excessive alcohol consumption can increase inflammation in the body, especially in the liver and digestive system. The many alternatives include newer options like nonalcoholic spirits and kombucha alongside ginger beer and mocktails.

Dairy products. Some people are sensitive to dairy products, particularly those containing lactose or casein, which can trigger inflammation in the gut. Evidence of dairy causing inflammation in other cases has been mixed.

Nut milks and other substitutes are more available than ever. Processed meats. Hot dogs, sausages, bacon and other processed meats contain additives

and preservatives that can trigger inflammation. Depending on the use, they can be replaced by skinless poultry, tuna or other types of fish, eggs, vegetables, hummus, nuts or chickpeas.

Refined carbohydrates. White bread and rice and other refined grains can cause spikes in blood sugar levels, leading to inflammation. Wholegrain bread and pasta, brown and wild rice, other whole grains including barley, quinoa and oats and vegetables are generally healthier.

Saturated fats. Consuming too much from sources like red meat and full-fat dairy products can promote inflammation. These can be replaced with lowerfat cuts of red and white meat, poultry, fish, tofu, vegetables and herbs

and spices to add flavor.

Sugar. Processed sugars and high-fructose corn syrup found in many processed foods can trigger inflammation. Monk fruit and stevia are better options. Trans fats. These are found in fried foods, processed snacks and baked goods. The federal ban on trans fats still allows less than 0.5 gram per serving in packaged food and will show up as “partially hydrogenated oil” in the ingredient list. Any other fat is better but should be used sparingly.

Vegetable oils. Certain vegetable oils like soybean, corn and sunflower oil are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. You can opt for avocado, flaxseed and olive oil.

REIKI HARNESSING HEALING ENERGY: AS A PROMISING TREATMENT FOR PTSD

“Trauma is perhaps the most avoided, ignored, belittled, denied, misunderstood and untreated cause of human suffering.”

—Peter Levine

by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki and Nutrition

Post-traumatic stress disorder (PTSD) is a formidable opponent; its grip tightening on the minds and bodies of millions worldwide.

Whether triggered by combat, abuse or the aftermath of natural disasters, PTSD casts a long shadow, leaving its sufferers trapped in a cycle of fear and distress. Conventional treatments often offer limited relief, leaving many searching for alternative paths to healing.

Enter reiki, a gentle yet potent healing modality that has garnered attention for its potential to alleviate the burdens of PTSD. While the scientific community continues to explore its efficacy, preliminary research suggests that reiki holds promise as a complementary therapy.

At its core, reiki operates on the belief that energy flows through all living beings, promoting balance and harmony within the

body. During a reiki session, practitioners channel this universal life force energy through their hands, directing it to areas of imbalance or discomfort. What emerges is a profound sense of relaxation and calm, as the body’s natural healing mechanisms are activated.

For those grappling with PTSD, reiki’s gentle touch and nurturing presence create a safe space to explore and release the traumas lodged

deep within the psyche. By fostering a state of deep relaxation, reiki helps to quiet the mind, offering respite from the relentless intrusive thoughts and memories.

Moreover, reiki’s ability to soothe the nervous system by promoting parasympathetic activity, interrupts the body’s fight-or-flight response, allowing individuals to find refuge from the constant state of hyperarousal that characterizes PTSD.

Perhaps most importantly, reiki offers a pathway to empowerment for PTSD sufferers. Through its subtle yet profound energetic shifts, reiki helps individuals reclaim ownership of their healing journey. By facilitating the release of trapped emotions and energetic blockages, reiki empowers individuals to heal.

While reiki may not offer a cure for PTSD, its transformative effects hold the potential to complement existing treatment modalities and enhance overall well-being. May all Beings Benefit

Swishing Oil

CAN CLEAN UP YOUR MOUTH

It’s increasingly been adopted in other parts of the world, though the scientific community remains somewhat divided over its effectiveness due to a lack of comprehensive studies.

Oil pulling involves swishing a tablespoon of oil, typically coconut, sesame or sunflower, in your mouth for about 15 to 20 minutes and then spitting it out, though as little as five minutes may make a difference. This is believed to “pull” bacteria and toxins from the mouth.

Smaller studies have suggested the properties of these oils can have some of the oral health effects that have been attributed to oil pulling for countless generations. However, it should not replace modern treatments like brushing, flossing and regular dental check-ups, but be used as a complementary therapy.

Oil pulling, or swishing a small amount of oil around in your mouth, is an oral care practice hat’s been around for at least 3,000 years as a remedy for dental issues and other concerns linked to the Ayurvedic healing tradition, native to India.

REDUCES HARMFUL BACTERIA IN THE MOUTH

One of the primary benefits of oil pulling is its ability to reduce the levels of harmful bacteria in the mouth. The mouth is a breeding ground for bacteria, some of which can lead to tooth decay and gum disease. Research has found oil pulling significantly reduced the number of Streptococcus mutans bacteria, a major contributor to tooth decay, in the saliva of participants.

LOWERS RISK OF GINGIVITIS AND

PERIODONTITIS

Gingivitis, which is inflammation of the gums, can progress to periodontitis, a more severe form of gum disease that can lead to tooth loss. The anti-inflammatory properties of oils like coconut oil can help reduce gum inflammation.

At least two studies have found swishing oil cuts down on the amount of plaque that can trigger gingivitis.

IMPROVES OVERALL ORAL HYGIENE

Regularly pulling oil may enhance overall oral hygiene. By mechanically cleaning the oral cavity through vigorous swishing, the oil might help in dislodging food particles and reducing plaque buildup, leading to fresher breath and a cleaner mouth.

It has been shown in some studies to decrease the volatile sulfuric compounds that lead to halitosis, or bad breath.

HEALTHY

Recipes

QUICK

Cucumber Berry Salad

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

This fruit salad (technically, cucumbers are a fruit) is packed full of micronutrients. High amounts of vitamin C and antioxidants support the immune system while colorful phytochemicals (plant chemicals) provide an array of health benefits.

1 lg Cucumber

16 oz Fresh strawberries

1 pt Fresh blackberries

3 tbs White wine vinegar

3 tbs Honey

1 tsp Sea salt

½ tsp Black pepper

1Wash produce and pat dry. Slice cucumber into 1/8 inch slices and add to a large mixing bowl.

2Cut strawberries into 1/4 inch slices, add to bowl. Toss in blackberries and stir to combine.

3For the dressing, add white wine vinegar, honey, salt and pepper to a small mixing bowl. Whisk thoroughly, until honey has been completely dissolved.

4Slowly drizzle dressing over top of salad and toss to combine.

5Enjoy on its own or as a side. It stores well for up to three days in an airtight container. Serves 6 | Time to Table 10 mins

Salmon & Roasted Asparagus

This easy one-pan dinner comes together quickly for the entire family — in just 20 minutes. The garlic butter sauce complements the fish just right, and as an added benefit it’s both keto and gluten-free.

If you don’t have asparagus, feel free to substitute broccoli, cauliflower or green beans.

4 4 to 6 oz Salmon fillets

1 lb Asparagus, fresh

2 tbs Olive oil

4 tbs Butter, melted

1 tbs Garlic, minced

2 tsp Lemon juice

1 tsp Onion powder

½ tsp Salt and pepper each

1 tbs Parsley, fresh and chopped

1

Preheat the oven to 450°. Line a sheet pan with foil.

2 In a small bowl whisk olive oil, melted butter, garlic, lemon juice and onion powder.

3 L ay salmon filets in the center of the baking sheet.

4 Trim asparagus and spread out around the salmon.

5Drizzle butter mixture over salmon and asparagus and sprinkle with salt and pepper.

6Bake 12 to 15 minutes until salmon is fully cooked.

7Sprinkle with fresh parsley and lemon slices and enjoy.

Serves 4 | Time to Table 20 mins

2 cups Almond milk

1 1/2 cups Oats, jumbo

2 tbsp Almond butter

1 tsp Baking powder

1 Egg, beaten

1 Banana, small, ripe and mashed

½ tsp Almond extract or 1 tsp vanilla extract (optional)

3 1/2 cups Blueberries, plus extra to serve

¼ cup Almonds, whole, skin-on, roughly chopped

Milk or fat-free yogurt and honey, to serve (optional)

1Heat the oven to 400 0 Mix all the ingredients in a large bowl.

2Tip the mixture into a 2-quart ovenproof dish, then bake for 30-35 minutes until piping hot in the middle. Serve warm with a little milk or yogurt, honey and extra blueberries, if you like

Serves 6 | Time to Table 40 mins

VEGAN

Blueberry & Almond Baked Oatmeal

If you’re feeling a little blue, blueberries are one of the best fruits to turn to. They’re packed with antioxidants and folate which can support the production of serotonin, norepinephrine and dopamine, which all play crucial roles in regulating our emotions. Oats are another nutrition source that supports positive feelings, with its fiber content slowing digestion and helping to keep blood sugar levels stable.

VEGETARIAN

Spicy-Sweet Mango & Black-bean Tacos

These tacos are a great vegetarian dinner and are easily converted to vegan by using a plant-based mayonnaise or another substitute. The spice level also is easy to customize with the amount of chili powder, sriracha or serrano chiles.

4-6 Tortillas, corn or flour, lightly charred or warmed

1 cup Black beans, cooked, drained and rinsed

2 Limes, divided

¼-½ tsp Chili powder

2 cups Green cabbage, shredded

½ Avocado, thinly sliced

½ Mango, diced

2 tbs Cilantro, chopped

2 tbs Cotija or feta cheese, crumbled

Sliced serrano pepper and additional sriracha for serving (optional)

Sea salt

FOR SPICY MAYO

⅓ cup Mayo

2 tsp Sriracha

1

In a small bowl, combine black beans with 1 tablespoon lime juice, ¼ to ½ teaspoon chili powder and ¼ teaspoon salt.

2In a small bowl, stir together the mayonnaise and the sriracha. Set aside.

3

Toss the cabbage with a squeeze of lime (1 teaspoon or so) and a

few pinches of salt

4Fill each tortilla with cabbage, avocado slices, black beans, mango, cilantro, spicy mayo and cheese. For spicier tacos, serve with sliced serrano peppers and extra sriracha.

5Serve with lime slices on the side.

Serves 2 | Time to Table 15-20 mins

1 lb Chicken thighs, boneless and skinless

3 med Red onions, cut into thick wedges

1 lb sm Red potatoes, cut into thick slices

2 Red peppers, deseeded and cut into thick slices

1 Garlic clove, finely chopped

1 tsp each Ground cumin, smoked paprika and fennel seeds, slightly crushed

3 tbs Olive oil

1 Lemon, zest and juice

2 oz Blanched almonds, whole and roughly chopped

6 oz Greek yogurt, fat-free, to serve

Small handful parsley or coriander, chopped, to serve

FAMILY FRIENDLY

Sheet Pan Chicken, Red Pepper & Potatoes

This deliciously simple one-pan dish contains lots of mood-boosting ingredients like chicken, which delivers vitamin B12, plus red peppers and their vitamins B6 and C. Both support brain health and play a crucial role in influencing our moods.

1

Heat oven to 400°. Place chicken, onions, potatoes and peppers in a large bowl and season. In another bowl, mix the garlic, spices, oil and lemon zest and juice. Pour this over everything and spread the mixture between 2 baking trays.

2Roast for 40 minutes, turning over after 20 minutes, until the chicken is cooked through. Add almonds for the final 8 minutes of cooking.

3Serve in bowls with a big dollop of Greek yogurt and some chopped parsley.

Serves 4 | Time to Table 55 mins

Shrimp & Veggie Stir-Fry

This flavorful stir-fry rounds up a bunch of vegetables in a pan with pinches of spices to set them in perfect synch with succulent shrimp that provides a low-calorie, highprotein source of nine vitamins and minerals as well as omega-3 fatty acids and antioxidants.

To keep it Whole30 compliant, serve over cauliflower rice.

1 tbs Avocado oil or oil of choice

1½ lb Shrimp, raw, peeled, deveined

½ tsp Salt

1/4 tsp Crushed red pepper flakes

1 tbs Sesame oil

1 Red bell pepper, sliced

1 cup Snow peas

1 pt Mushrooms, sliced

2 Carrots, cut into matchsticks

2 tbs Coconut aminos

2 tbs Rice vinegar

1 tsp Fresh ginger, minced

2 cloves Garlic, minced

1 tbs Sesame seeds

2 tbs Green onions

1

Toss the shrimp in the salt and pepper flakes, then heat the avocado oil in a large skillet over medium/high heat. Add the seasoned shrimp and cook until light pink in color (3 to 5 minutes) remove from pan and set aside.

7 minutes until veggies are a little tender but still firm. Then add ginger, garlic, rice vinegar and coconut aminos. Let cook another 2 to 3 minutes and stir in shrimp. Season with salt if needed.

2Add the sesame oil and all In the same pan, add the veggies and cook 5 to

3Remove from heat, top with sesame seeds and green onions.

Serves 4 | Time to Table 15-20 mins

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

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

Killer Skin By Kelly 1436 W. Gurley St. | Prescott, AZ 86305 www.killerskinbykelly.glossgenius.com 928.499.4686

Skin Restoration

720 N. Montezuma Ste. C Prescott, AZ 86301 www.skinrestorationinprescott.com 928.628.7138

Sola Salons

1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willow-creek-road 402.680.1206

Studio ROX

1957 Commerce Center Cir., Ste. B Prescott, AZ 86301 www.studio-rox.com | 928.351.1555

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com | 928.350.5484

Allergist

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

Audiologist

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

Cardiology

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

Peak Heart & Vascular 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325

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

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

7749 E. Florentine Rd. | Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200

Bowen Chiropractic & Wellness Center 794 S. AZ-89 | Chino Valley, AZ 86323 www.bowenchiro.com | 928.636.7682

Brownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781

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

Disc and Spine Center LLC

7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

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

Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607

Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106

New Life Chiropractic 172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818

Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202

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

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

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

Salberg Chiropractic 202 N. Granite St., No. 210 | Prescott, AZ 86301 928.445.2004

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

Bowie Family Dental

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

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

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877

Distinctive Dental Care

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

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

Gentle Dental

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

Hicks Dental Group

108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

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

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

Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

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

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166

Kidzaam Dentistry

2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400

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 Periodontics & Implant Dentistry PLLC

3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Prescott Sleep Solutions

Dana Rockey, DMD

122 N Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Prescott Smile Care

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

Prescott Valley Dental Group

3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314

www.prescottvalleydentalgroup.com 928.759.8000

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

PV Dentistry

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

Reneer Dental

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

Smile by Design

3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

Sunwest Dental

8256 E. AZ-69 | Prescott Valley, AZ 86314 www.sunwestdentalprescott.com

928.772.4433

Dermatology

Arizona Dermatology Group

2820 N. Glassford Hill Rd., No. 103 Prescott Valley, AZ 86314 www.arizonadermatologygroup.com 928.772.8553

Dermatology & Skin Care by Shelly 448 AZ-89, Ste. H Chino Valley, AZ 86323 www.dermatologybyshelly.com 928.499.2915

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.prescottosc.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.prescottosc.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.prescottosc.com | 928.778.9770

Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.womenshealthaz.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

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

Midwives

Arizona Highlands Midwifery

407 E. Sheldon St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656

A Family's Journey

407 E. Sheldon St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602

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

Naturopathic Women's Health & Pediatrics

407 E. Sheldon St. | Prescott, AZ 86301 928.442.7400

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

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

Neurosurgery

James-Marco Health

3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

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

Occupational Therapist

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

Oncology

Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Optometry

Antone Optical - Yavapai Eye Care

7840 E. AZ-69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

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

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

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

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

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

Pain Management

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

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

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.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

Jodi Gilray PT PLLC

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

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

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

Prescott Valley Pediatric Therapy

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

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

Center for Physical Excellence

3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

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

Madsen Physical Therapy

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

Peak Performance Physical Therapy

6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Permar Physical Therapy

143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

The BioMechanics

1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

Tipton Physical Therapy and Aquatic Center

8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

Podiatry

Complete Foot & Ankle Care

3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428

Northern Sun Podiatry 2485 N. Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540

Premier Foot & Ankle

3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916

Primary Care

Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com 928.298.3349

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

Priority Family Medical Clinic

3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

Sanos Wellness

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

Shirley Rheinfelder

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

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

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085

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

Brooke Miller Coaching, Telehealth Therapy & Coaching www.brookemillercoaching.com | 971.226.9180

Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906

Kimberly Crooks, PsyD 143 N. McCormick, Ste. 103 Prescott, AZ 86305 928.713.3489

Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. Prescott, AZ 86305 928.778.1806

Mended and Whole Counseling LLC 724 N. Montezuma St., Unit A Prescott, AZ 86301 www.mendedandwholecounseling.com 928.308.3569

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

Pathways Counseling, LLC 1000 Ainsworth Dr., C320 | Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211

Pronghorn Psychiatry/Stoneridge Center 5940 E. Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com 928.583.7799

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

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

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

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

Radiology/Imaging

Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

Dignity Health, Yavapai Regional Medical Center 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancer-screening 928.445.2700

IYA Medical Imaging 3120 Willow Creek Rd. | Prescott, AZ 86301 www.iyamedical.com | 928.515.3232

SimonMed Imaging - Prescott

790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900

Recovery - Addiction

Canyon Crossing Recovery

819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254

Embark Recovery

3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447

MATFORCE

8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100

Mountain Valley Regional Rehabilitation Hospital

3700 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800

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

Sleep Specialists

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

Surgical Center

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770

Ultrasound Services

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

Precious Creations Mobile Ultrasound Serving Northern Arizona www.preciouscreationsultrasound.com 928.800.1640

Prescott Urology

Urology

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

Photo: Laura Zenari

Dr. Lena Ramirez

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

One that is balanced and respects your individual constitutional makeup.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

Through my own healing journey. Naturopathy

NATUROPATHIC MEDICAL DOCTOR, ARIZONA HEALTHCARE FREEDOM

provided a curative solution for my symptomology.

WHAT TYPE OF EXERCISE DO YOU PREFER?

Strength training. Recent research shows the importance of muscle tone/strength as the greatest predictor for longevity and health span.

WHAT’S YOUR EXERCISE SCHEDULE?

Twice a week I work out with a personal trainer, and twothree days a week I walk my dog. In the summer we hike and swim often in our beautiful state.

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

We cook at home using fresh whole foods; we try

and eat together as a family; we use only natural cleaning products; we end our showers on cold; we take a variety of supplements; we use non-LED lighting and air/water filtration for our home.

We do things that feed our spirit — reading, journaling, breath work. We serve others at every possible opportunity.

HOW DO YOU DEFINE SELF-CARE AND WHAT IS YOUR GO TO WAY OF PRACTICING IT?

Self-care as an act of selflove in a moment. This can vary from cleaning out your car you’ve been meaning to or prepping your lunches for work. It’s the simple daily things that add up and free your mental space, empty your cup so you can fill with things that uplift you and bring happiness to your soul.

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS?

Strength train and focus on the quality of your food.

WHAT IS YOUR NEXT GOAL ON YOUR HEALTH, WELLNESS JOURNEY?

Working on my posture. Recently a colleague of mine was talking about height in patients when I asked her how tall she was. I was shocked to learn we were the same height! She mentioned she has worked hard on her posture. Posture can improve things like our appearance, blood circulation, breathing and our mood.

I routinely find myself hunched over the keyboard. This is something I am consciously trying to work on to improve my health.

Photo: Blushing Cactus Photography

MAINTAIN YOUR HEALTH & BEAUTY AT WILSON AESTHETICS

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.

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

CONTACT

Skinbetter

ZO Skin Health

Colorescience

Epicutis

Face Reality

Hydrinity

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Anfisa

Epionce

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