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Movember
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!
This month we delve into men’s health from Movember international charity work, which advocates for men (mustaches are involved) to how building muscles can combat mental health to the benefits of waxing.
We show men how to guard against their No. 1 leading cause of death — heart disease. And we explore the effects and how to address them of andropause — when testosterone levels decrease as men age.
Beware you cooks out here. Have you heard of Teflon flu? Also known as polymer fume fever, this short-term, unpleasant illness can occur when nonstick cookware releases toxic fumes if it overheats.
It’s also time to learn about “doomscrolling” and how it can deprive you of sleep and selfconfidence. We also give you tips on defusing an argument.
On the brighter side, it’s the perfect time of year to take a walk after dinner, which helps your tummy, sleep and blood sugar, but there are tricks to getting the biggest benefits. Anytime may be time to strengthen your chest to breathe easier and make any lifting and pushing around the house and yard smoother. Let us help guide you.
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 Marketing Services
Christina Lewandowski, Executive Sales & Marketing Assistant
Jennifer Knight, Special Projects Administrator
PRODUCTION & DESIGN
Michele Rodriguez, Creative Director
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EDITORIAL
Julie Turetzky, Managing Editor
Christia Gibbons, Senior Editor
Blake Herzog, Staff Writer
Valerie Demetros, Staff Writer
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COMMENTS & IDEAS
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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.
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 through nutrition and gardening education. He’s a proud husband, father and real estate agent.
A multi-certified wellness coach, personal trainer and nutrition coach, Cathy Clements understands the difficulty many face wanting to feel healthier over 40. She helps her clients be accountable, shift their mindset and create new habits.
Dr. Kimberly Crooks PsyD Therapist
Dr. Kimberly Crooks specializes in helping those who suffer from stress, anxiety and depression in addition to personality disorders and addiction. She uses a person-centered, integrative approach which includes neurofeedback and other research-based therapies.
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.
Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years’ experience as a massage therapist. A Prescott resident since 1984, she’s passionate about bringing health and wellness to our community, including massage, nutrition and exercise.
Paul Neil & Jasmine Baker MSN, RN & MSN, RN, RNBC, WholeMind Healing Pathways
Registered nurses with over two decades of combined mental health experience, Jasmine Baker and Paul Neil grew up in the local area and are passionate about treating mental health. They recently opened WholeMind Healing Pathways, a ketamine clinic in Prescott providing care for depression, anxiety, PTSD, addiction and mood disorders.
Elisa Olivier-Nielsen is a functional nutrition lifestyle practitioner with over 25 years of experience as a Registered Dietitian Nutritionist. It’s her personal mission to develop strategies for her clients that equip them to reclaim their health.
Dr. Dana Rockey
DMD, Owner, Prescott Sleep Solutions
Dr. Dana Rockey is a dental sleep medicine and TMJ specialist who focuses on solutions for snoring, sleep apnea, TMJ and orofacial pain at Prescott Sleep Solutions.
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.
Serenity Lord Owner, L.M.T., Prescott Massage Therapy
ENTHUSIASTS
Blayne Soriano Level 2 CrossFit Coach and CrossFit Kids Coach
Blayne Soriano owns Ten27 CrossFit & Meals by Blayne Soriano. She carries the following certifications: CrossFit Level 2 (L2), CrossFit Kids (CCF), Olympic Lifting (OLY CERT), Precision Nutrition (PN-L1C) and Active Life Professional (ALPCert). Photo: Kai York
Loree Walden Marketing Manager, Yavapai Humane Society
Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!
Katie Wallace Founder & CEO, Owner, Club Pilates Prescott and Club Pilates Sedona Pilates brought strength, stability, peace, and connection to Katie Wallace's life as she transitioned out of her career with a public accounting firm. She wants to bring that same sense of wellness through Club Pilates at Pine Ridge Marketplace.
Aymee Wilson Aymee Wilson, Owner & Founder, Wilson Aesthetics Aymee Wilson, RN, is an aesthetic Injector and founder of Wilson Aesthetics, a retreat where clients get compassionate, dignified, and exceptionally professional care. Her practice is grounded in the philosophy that aesthetic procedures should accentuate natural beauty and deliver rejuvenating outcomes.
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.
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.
It’s Movember
AROUND THE WORLD
by Valerie Demetros
Why is everyone sporting a mustache in November again? It’s Movember — the global event that brings men and women together to champion men’s health.
A s a matter of fact, Movember is the only global charity focused solely on men’s health. The foundation raises funds for research and support programs that empower men to live happier, healthier and longer lives.
The annual Movember campaign is recognized for its fun, disruptive approach to fundraising and getting men to be proactive about their health.
The idea started in 2003 when two friends from Melbourne, Australia, Travis Garone and Luke Slattery, noticed the mustache had all but disappeared from fashion. This sparked the idea to bring back the mustache and do some good at the same time.
Inspired by a friend’s mother who was fundraising for breast
cancer, Garone and Slattery decided to gear the campaign toward men’s health and prostate cancer — MOustache (the European spelling) and noVEMBER became MOVEMBER.
During Movember, participants are encouraged to:
Grow a mustache: A symbol of healthier men and a healthier world.
Move: Walk or run 60 miles throughout the month to remember the 60 men who die by suicide every hour globally.
Host a Mo-ment: Gather friends and family to raise awareness and funds.
Create a challenge: “Mo Your Own Way”
Movember’s funds support research and programs that focus on prostate cancer, testicular cancer, mental health and suicide prevention. The main goal in growing the mustache is to generate meaningful conversations about these issues.
Millions have joined the movement, raising
$911 million as of 2023 and funding over 1,250 projects. This does not just include the U.S., which joined the movement in 2007 in partnership with the Prostate Cancer Foundation.
In 2007, Movember launched in Canada in partnership with Prostate Cancer Canada. Up until 2011, Canadians were the largest contributors to Movember charities of any country. Movember also launched in the U.K. in 2007 in partnership with the Prostate Cancer Charity.
The movement continues to gain momentum around the world including Germany, Belgium, France, Spain, Singapore, Switzerland and Austria.
Women are urged to participate to support the men in their lives, start a team, commit to MOVE and fundraise. Basically, do everything men do, just don't grow a mustache (unless you really want to and you can).
Learn more at us.movember.com
Men CAN USE EXERCISE TO FIGHT Mental Illness EFFECTS
by Blake Herzog
In some ways, men face a harder uphill battle against depression, anxiety and other forms of mental illness than women. More women are diagnosed with mental illness every year, but many men have absorbed society’s pressure to remain “strong and silent” and not seek help with difficult emotions.
This may be one of the reasons almost four times as many men as women died from suicide in 2022, according to the U.S. Centers for Disease Control and Prevention.
But men can turn to another male stereotype to combat stress, depression, anxiety and other issues related to mental health by spending more time working out and building muscle.
PHYSICAL ACTIVITY AS MEDICINE
Exercise in all forms has been an invaluable tool for
preventing or reducing ailments affecting every part of the body, including the brain’s cognitive and emotional functions.
It isn’t necessarily a silver bullet in every case, but the neurotransmitters released during physical activity are renowned for reversing low moods and combating the effects of stress. Men tend to exercise more often and more vigorously so they likely realize more benefits from their workouts.
People coping with mental illness report improved self-esteem after exercising, often tied to pursuing a goal and improving their appearance and health. They also build social connections through their activities, whether they go to a gym or join a recreational sports league.
People facing stressful situations at home or work
can release the tension it creates through running, weightlifting and other strenuous activities. Yard work, home maintenance and other home tasks can have the same effect.
ONE OF MANY OPTIONS
Exercise may not “cure” mental illness singlehandedly, but the chances that it will provide some relief for those experiencing it are good. In many cases it can provide the initial lift people need to be able to look for further solutions. It can also reduce the stigma that men feel when it comes to seeking help with emotional issues. If necessary, men can reach out to counselors, therapists, psychiatrists and other mental health professionals for additional help with their symptoms.
FEATURE MUSTACHE MAINTENANCE MIND YOUR
by Valerie Demetros
Movember is the perfect time to give yourself a treat. If you’ve never grown a mustache, it’s time to give it a try. If you already have one, read on for a few tips.
Growing and maintaining a mustache takes commitment. The key to success is to start slowly and properly care for and maintain it to end up with an attractive, wellmaintained mustache.
The first step to growing one is to leave it alone. This takes patience but the results are worth it. Don’t shave around the mustache for at least four to six weeks at first. Let it grow in full and natural and resist the urge to even trim a tiny bit.
Whether you choose a handlebar, horseshoe, chevron or Dali, the choice is yours. Look at your face shape, hair style and how much time you want to spend. Genetics play a huge factor in facial hair growth so be patient.
Experts suggest if you have a square face opt for a heavy, longer moustache, and for an oval face choose a medium width with a slightly triangular shape.
Choose the style you like and you think looks best.
Once your stache grows in, it’s time for maintenance. Facial hair is coarse, which makes your skin dry and itchy. Find a two-in-one shampoo and conditioner to help.
After washing, rinse with cool water and apply a light moisturizer. You also may want mustache wax to condition and shape your mustache as well as add some shine. Use a small amount evenly throughout the mustache.
Beard oils are also for mustaches. Use it the day after trimming to keep your face hydrated and your stache smooth. Take a pea size on your index and middle fingers and run it through daily.
It’s also important to trim regularly. Use scissors or a trimmer, just don’t take too much off. Start trimming the ends and work your way up. You can use a comb to guide the scissors for an even trim.
Tip: Don’t trim a wet moustache. Wet hair is heavier and hangs longer. When it dries and retracts you may find you’ve trimmed too much and by then, it’s too late.
Neurofeedback MAY HELP Men’s Mental Health
by Dr. Kimberly Crooks, PsyD Therapist
Men’s health encompasses a wide range of physical, mental and emotional well-being. While traditional approaches to health often focus on physical fitness and diet, mental health is equally crucial.
One innovative method gaining traction in the realm of mental health is neurofeedback therapy. This non-invasive technique offers promising benefits for various mental health conditions.
Neurofeedback, a type of biofeedback, involves measuring brainwave activity and providing real-time feedback to help individuals regulate their brain function. By using sensors placed on the scalp, neurofeedback monitors brainwaves and displays this information to the individual through visual or auditory cues. This feedback allows the brain to self-correct and optimize its functioning.
There are many ways neurofeedback can benefit men’s health that include:
Mental health improvement:
Neurofeedback has shown effectiveness in treating conditions such as anxiety, depression, ADHD and PTSD. By training the brain to maintain a balanced state, individuals can experience reduced symptoms and improved emotional stability. Enhanced cognitive function: Regular neurofeedback sessions can lead to better focus, memory and overall cognitive performance. This is particularly beneficial for people who face high-stress environments or demanding careers.
Stress reduction: Chronic stress is a common issue among men, often leading to various health problems. Neurofeedback promotes relaxation and teaches the brain to respond more calmly to stressors.
Improved sleep: Sleep disorders, including insomnia, can significantly impact men’s health. Neurofeedback can help regulate sleep patterns, leading to better quality
sleep and overall health improvement.
During a neurofeedback session, the person is seated in a comfortable recliner. They have sensors attached to their scalp and listen to specially designed music while their brainwaves are monitored. When the brainwaves move in the desired direction, the brain is given auditory, positive feedback. Eventually, the brainwave activity is “shaped” toward a more desirable and regulated performance.
Neurofeedback is most effective when combined with a holistic approach. Proper nutrition, regular exercise and mindfulness practices are essential components of a comprehensive health strategy. A balanced diet rich in essential nutrients supports brain health, while physical activity reduces stress and promotes a healthier mind and body. By harnessing the brain’s ability to self-regulate, men can achieve better emotional stability, cognitive function and stress management.
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HRT for Men
CAN IMPROVE QUALITY OF LIFE
by Aymee Wilson, Owner & Founder, Wilson Aesthetics
Hormone Replacement Therapy (HRT) is becoming an essential tool for many men as they navigate the natural changes that occur with aging. As men reach their 30s and beyond, testosterone levels start to decline — the impact can be substantial, leading to a variety of health concerns that reduce a man’s quality of life.
MEN’S HEALTH AND HORMONE BALANCE
Many men experience changes in energy levels, muscle mass, libido and mood as they age, but they often attribute these symptoms to just “getting older.” While aging does play a role, declining hormone levels — especially testosterone — are a key factor in these changes. Testosterone is more than just a hormone responsible for physical traits like muscle mass and body hair; it also plays a critical role in regulating mood, cognitive function, bone density and fat distribution. When testosterone levels drop, men may experience fatigue, decreased motivation, difficulty concentrating, increased body fat and a loss of muscle strength. Libido and sexual performance can be affected.
HOW HRT HELPS
Hormone Replacement Therapy is designed to
supplement the body’s natural testosterone levels and restore hormonal balance. By doing so, men can experience a variety of benefits that can improve both physical and emotional well-being. These benefits include:
* Increased energy: This increase in vitality can lead to better productivity at work, more engagement in hobbies and improved overall quality of life.
* Enhanced muscle mass, strength: HRT can help reverse the muscle loss that often comes with age, allowing men to regain strength and improve physical performance. Combined with regular exercise, this can contribute to a more toned physique and better mobility.
* Improved libido, sexual performance: A drop in testosterone often leads to reduced sexual desire and performance issues. HRT can restore libido and sexual function.
* Better mood, cognitive function: Hormonal imbalances can lead to mood swings, irritability, and feelings of depression. HRT can help stabilize emotions and improve mental clarity.
* Bone health: As testosterone levels drop, the risk of osteoporosis increases. HRT can help maintain bone strength and reduce the risk of fractures.
Consulting with a health care professional to assess hormone levels is the first step toward determining if HRT is right for you.
FITNESS FIX IN Get your
WHEN YOU CAN’T MAKE THE GYM
Our lives are so complex and congested that it’s pretty miraculous whenever we can make it to the gym. Anyone who can do that on most of the days they intend to deserves a medal.
But there are ways to compensate for the days you can’t due to family or work obligations, appointments or the many other roadblocks that crop up. You can substitute these workouts for those occasions:
BODYWEIGHT CIRCUIT
One of the best ways to get a full-body workout at home is by using your own body weight. A circuit of simple exercises can improve strength, endurance and cardiovascular health.
* Squats (15-20 reps): Great for targeting legs and glutes. Stand with feet shoulder-width apart, keeping your back straight, lower down like you’re sitting in a chair, and return to standing.
* Pushups (10-15 reps): These work chest, shoulders and triceps.
Start on your hands and toes (or knees for a modification), keeping your back straight, lower your body until your chest is near the ground, then push back up.
* Lunges (10 reps per leg): These target the quads, hamstrings and glutes. Step forward with one leg, lowering hips until both knees are bent at a 90-degree angle. Be sure front knee does not go further than your foot. Push back to the starting position and switch legs.
* Plank (hold for 30 seconds): Strengthens core, back and shoulders. Hold your body in a straight line from head to heels, supported by forearms and toes.
* Mountain climbers (30 seconds): A dynamic move that raises your
heart rate and targets the core. Get into a plank position and bring one knee toward your chest, then quickly switch legs in a running motion.
Repeat this circuit three to four times, resting for 30 seconds between exercises.
HIIT (HIGH-INTENSITY INTERVAL TRAINING)
HIIT is a great way to get a fast, intense workout in a short period of time — 20 seconds of high-intensity exercise followed by 10 seconds of rest. HIIT workouts are known for burning a lot of calories in a short time.
* Jumping jacks
* Burpees
* High knees
* Skaters (side-toside jumps)
Perform each exercise for 20 seconds, rest for 10 seconds, and repeat for three to four rounds.
YOGA AND STRETCHING
If you’re looking for lower impact, yoga and stretching routines can help build flexibility, strength and mindfulness. You can follow a guided yoga flow through an app or YouTube. Basic poses like Downward Dog, Child’s Pose, Warrior and Tree Pose can provide a gentle yet effective workout that also helps with relaxation and stress relief.
USE HOUSEHOLD ITEMS AS WEIGHTS Don’t have dumbbells at home? No problem! Use everyday items like water bottles, canned goods or even a backpack filled with books to add resistance to your exercises.
Groovy Greens: PLANTS THAT WAKE UP YOUR BEDROOM
by Ken Lain, The Mountain Gardener, Watters Garden Center
Let’s journey through the garden to unveil which houseplants can transform your bedroom into a fresh, invigorating haven.
ALOE VERA
More than just a plant, the aloe vera is like having a mini first-aid kit on the
windowsill. It loves a bright spot and needs little watering. Use its healing gel for those pesky cuts and sunburns, and watch as its offsets create a whole fleet of new plants for you.
CORN PLANT
It also goes by the name Dracaena and is an ideal
addition to your bedroom for aesthetic and practical reasons. Its glossy green leaves add a tropical vibe. The plant naturally purifies the air by filtering toxins like formaldehyde and benzene, potentially improving sleep quality. It’s low maintenance, thrives in low light and needs minimal watering, making it perfect for busy lifestyles. In brighter locations, it might even surprise you with fragrant white flowers.
FIDDLE LEAF FIG
Known for its striking leaves, the fiddle leaf fig craves just the right touch of care, moderate light, reasonable humidity and careful watering.
GERBERA DAISY
Turn to the gerbera daisy for a burst of color and cheer. While this beauty thrives best in controlled environments, it’s worth inviting for a short stay. Place it on your nightstand for a lively pop, and enjoy its shortlived but magnificent burst of blooms.
PARLOR PALM
Straight from the shaded forests of Guatemala, the parlor palm is your low-light hero. This palm prefers a spot away from harsh sunbeams, making it ideal for cozy, lamp-lit bedrooms. It loves a little humidity boost, perhaps from being near a steamy bathroom, and in return, it will stand firm against common indoor pests.
PHILODENDRON
Step back in time with the ever-enduring philodendron, as relevant now as in the ‘70s. These adaptable, trailing plants thrive in a variety of light conditions. With an easy propagation method, you can fill your home with these green beauties at no extra cost.
SPIDER PLANT
Full of character, the spider plant is known for dangling offshoots or “pups.” Adaptable and forgiving, it flourishes under most conditions but dislikes fluoride. Give it a touch of rainwater whenever possible to keep its tips from browning.
Parlor Palm
Go Man Go!
by John Murphy, Founder, Make 100 Healthy
Since this issue has a men’s health theme, I wanted to take a deep dive into what aspects of men’s health can be amplified and maximized for the best healthy lifestyle. First, you are what you eat. By fueling your body with natural, nutrient dense whole foods, you will have vitality and a healthy quality of life.
Men need protein to keep muscle mass and bulk. I take two scoops of a plantbased protein powder in my morning juice smoothie. If you eat meat, chicken or fish, make sure it’s organic and hormone and antibiotic free. If you are a vegan you need to consume more unprocessed lentils and nuts. The biggest culprit that causes low energy and lack of strength is dehydration. Most men do not drink enough water and don’t do it at the optimum times during the day. The best way to start your day with vitality is to drink two 12-ounce glasses of filtered water as soon as you wake. To maximize the benefits to your cells' ability to absorb the water, pinch in some Celtic salt and you will open up your cells’ ability to nourish themselves.
Once you have the food, nutrition and hydration you need, the most important thing is to keep moving.
Our bodies crave movement and respond with better blood flow, weight control and vibrancy.
Plan to incorporate movement activities at least three times a week. It can be hiking, biking, swimming, golf or any other sport or activity that makes you feel alive.
Whenever
I’m feeling less than my best, I use a mantra to make me stay on my exercise and movement regimen. I tell myself to just “Go Man Go.” And it works!
Push yourself to do the things to preserve and protect your health.
TAKE A
Mental Minute
by Zack Sharpe
Marketing and Brand Manager, Summit 4x4 Company
Williams and Perkinsville Road are in no short supply of gorgeous trails, expansive forests and active wildlife. They offer a scenic off-road experience through the Kaibab National Forest.
The trail’s moderate terrain takes you from pine-filled forests to open desert plains, eventually reaching the historic ghost town of Perkinsville. It’s a peaceful drive, ideal for those looking for a day trip to clear their heads or for an overnight beneath the stars.
E xploring areas like these is a great reminder of the importance of balance in life.
For many men, the pressures of work, family and personal responsibilities can make it easy to lose sight of mental health and its significance in our daily lives. This trail presents a perfect metaphor: while it has its bumps and rough patches, it ultimately leads to wide-open spaces and peaceful moments that encourage self-reflection, something we all need from time to time.
Life’s pace can feel overwhelming at times. Long dirt roads, 4x4s and exploring new places often remind us to take it slow. The moderate nature of the trail lets you relax and enjoy the journey, making it an ideal place to unwind and
reflect on life’s challenges in a landscape that will leave you feeling refreshed and renewed. We understand the importance that engaging with the outdoors has on our lives. It stands as the driving force behind our business and hobbies outside of work and is a common thread among our team. Without it, who’s to say where we would be? The break we all get from spending time in nature isn’t just what fuels us, but also serves as the reset we all need from time to time to clear our minds and tackle life’s challenges more clearly. Whether you’re out exploring with a group of friends or enjoying the trail as a solo adventurer, there is always something to be gained by hopping in the rig and getting out.
Williams and the Perkinsville Road area are more than just a scenic drive. They offer a mental reset, providing time to reflect, connect and find balance. It serves as a reminder that taking care of mental health is as important as navigating life’s challenges, both on and off the trail.
So, if you’re looking for a place to spend some time reflecting and relaxing, look no further than Williams and Perkinsville Road.
Photo: Summit 4x4 Company
Men:
KNOW WHAT YOU’RE UP AGAINST
by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
The top concerns about men’s health, recent studies show, are heart disease, diabetes, lung disease, prostate cancer and depression.
Outside of primary care doctor checkups and other medical professional help, I can advise two things that can help reduce pathways leading to these
negatives in men’s health. Those are: nutrition and exercise.
What you feed your body on a daily basis is extremely important. It’s important to eat whole foods such as meats, vegetables, fruits, nuts and seeds, small amounts of starches and as little as possible processed sugars.
Drink enough water, limit caffeine and alcohol intake.
Try and find an activity that suits you, even if walking once or twice a day is what gets you outside in the sunshine and your body moving.
Briskness and distance count; work up to at least 30 minutes a day. You’re walking fast enough if
you can walk and talk, but not get the words out to a song. This cardiovascular activity increases your heart rate, which improves blood flow and can lower your blood pressure.
Exercise is a key essential to health alongside a healthy diet. These two things will improve and support men’s health.
CHEST Breathe Deeper
WITH STRENGTHENED
Strengthening your chest muscles enhances your overall upper-body strength as well as make daily tasks that involve pushing and lifting much easier.
Your pecs play an important role in maintaining posture and upright stability. When you fix your posture, you also open up your chest making it easier to take deep, quality breaths. Working on your chest muscles also provides better support for your shoulders and arms and reduces the risk of injuries.
Work on your chest muscles with the following exercises using light weights (no more than five pounds). Using lighter weights and higher repetitions builds lean and long muscles for a toned physique. Start with 10 reps each and repeat for three rounds every other day.
SQUEEZE PRESS
Start with your feet shoulder-width apart. Hold one dumbbell in both hands so your palms are facing each other. Extend your arms straight out in front you. Squeeze your hands together as if trying to crush the weight. Hold 5 seconds, release and squeeze again.
Y RAISE
Stand with feet hip-width apart, knees slightly bent. Hold a pair of light dumbbells in front of thighs, palms facing away from body. Keep your core engaged, draw shoulder blades down and back and lift the weights above your head in a Y. Return to the starting position at a slow and controlled pace.
SINGLE-ARM CHEST PRESS
Hold a dumbbell with your left hand and lie on your back on a Swiss ball. Raise your hips so your body forms a straight line from knees to shoulders. Hold the dumbbell at your chest and draw shoulder blades down and together. Press the weight straight up, then lower slowly back down to chest to starting position. 10 reps on each side.
CHEST PRESS
Lying on your back, hold a dumbbell in each hand.
Open the arms out into a goal-post position, bending the elbows at 90 degrees. Exhale as you press the weights up, touching the weights directly over your chest with the arms extended. Return arms to starting position.
PLANK SHOULDER TAP
Start in a plank position with your shoulders over your wrists. Spread fingers wide and shift your weight to your left hand as you lift your right hand up and tap your left shoulder. Place the hand down and switch to the other side. 10 reps on each side.
WALL STRETCH
Stand facing the wall. Lift your right arm straight out to the side at shoulder height and press right palm against the wall. Slowly press your arm into the wall while turning your body to the left, away from the wall. Hold for 30 seconds before switching sides.
IT’S TIME TO LOG OFF DOOMSCROLLING:
by Valerie Demetros
Scrolling through social media can often make you laugh, teach you something interesting or take your mind off a stressful day.
Next thing you know, you’re reading about the horrors of war, climate news, election updates, shootings and the list goes on. You just went from scrolling to doomscrolling.
Perspectives in Psychiatric Care defines doomscrolling as “a habitual, immersive scanning for timely negative information on social media newsfeeds.”
The term doomscrolling spiked during the pandemic’s anxietyfueled rise in digital media consumption. Lives were upended overnight as the nation was stuck at home worried about money, food safety, isolation and family health. Because of this, many relied on social media for outside information.
E xperts suggest that while doomscrolling, individuals are searching for a resolution. This leads to spiraling down a rabbit hole of information, hoping it all makes sense.
If this sounds familiar, take another look at your usage. Doomscrolling can affect mental health, disrupt sleep and generally affect daily self-confidence. Luckily, there are a few things you can do to counteract this habit.
1. Set a time limit. Endless scrolling affects your mental health and wastes valuable time.
2. Detox. You might need to go cold turkey to realize just what you’re getting out of all that doomscrolling.
3. Find something else. Phones have become boredom killers. It’s too easy to grab it at any free moment. Instead, read a book, daydream, talk to someone or take a walk.
4. Search for good news. If you find yourself doomscrolling, switch to a positive site with less negative information. Take a downer break — watch a comedian.
Some experts have compared doomscrolling to being in a room where people are constantly yelling at you. Nobody wants or needs that, so why subject yourself to it? It might be time for a change.
How Pets
MEN’S HEALTH CONTRIBUTE TO PLAY
by Loree Walden, Marketing Manager, Yavapai Humane Society
Pets have long been cherished as companions that bring joy and comfort into people’s lives. But beyond the emotional connection, having a pet can offer numerous physical, mental and emotional health benefits — especially for men. From promoting an active lifestyle to reducing stress, pets play a key role in improving overall well-being.
PROMOTING
PHYSICAL ACTIVITY
For many men, the daily routine can become sedentary, particularly for those working office jobs. Pets, especially dogs, encourage a more active lifestyle. Regular walks, playtime and outdoor activities help men stay physically fit. According to the American Heart Association, dog owners are 34% more likely to achieve their recommended daily exercise goals. This increase in physical activity can help men maintain a healthy weight, improve cardiovascular health and reduce the risk of conditions such as heart disease and diabetes.
REDUCING STRESS AND ANXIETY
Pets are natural stressrelievers. Just petting a dog or cat can release oxytocin, a hormone that promotes relaxation and reduces anxiety. In a world where men often face pressure to keep emotions in check, pets provide a nonjudgmental outlet for affection.
Studies have shown that men who own pets have lower levels of cortisol, the stress hormone, and are less likely to experience depression. When juggling high-pressure careers and personal responsibilities, having a pet can be a calming influence.
BOOSTING EMOTIONAL CONNECTION, COMPANIONSHIP
Men may struggle with feelings of loneliness or isolation, especially in today’s digital world. Pets offer companionship that can help alleviate these feelings.
For single men, or those living away from family, a pet can provide emotional support. The bond can boost selfesteem and feelings of purpose, as caring for another being brings a sense of responsibility and fulfillment.
ENHANCING SOCIAL INTERACTION
Having a pet, especially a dog, often leads to increased social interaction. Whether it’s meeting fellow dog owners at the park or striking up conversations on walks, pets serve as social icebreakers. These interactions can help men build friendships, feel more connected to their communities.
Pets are more than just companions — they contribute to our physical, mental and emotional health. From fostering active lifestyles to providing stress relief and emotional support, pets enrich our lives in countless ways.
Dignity Health/YRMC Parking Lot www.prescottfarmersmarket.org
Photo by Karen Shaw
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 .
PAMPER ON GUYS, Get your
YOU DESERVE IT
For too long, spa days and massages were thought of as exclusively for women. But over the last few years the number of men booking spa days has jumped and for good reason.
Everyone can benefit from a massage or a good facial. Most people look forward to relaxing and being pampered.
For some men, being pampered isn’t something they experience every day. A gift of a spa day for a couple is the perfect introduction. Going together makes the pampering experience more of a date. Include massages, pedicures and facials for a relaxing, bonding day.
Let’s look at how you will benefit:
FACIALS
Facials are designed to promote healthy skin and address concerns like dry patches and acne, which affect everyone. For men, a shaving
routine can lead to dry, patchy skin and irritation or breakouts due to trapped oil. Outdoor hobbies like hiking and running also can expose skin to more of the elements.
A facial can help address these issues and promote overall skin health. Start with regular facials and add an at-home regimen for long-term results.
MANI-PEDIS
Men who work in industries like construction, landscaping and contracting are often quite tough on their bodies. They develop calluses on their hands and feet as well as split nails and hangnails.
Aside from not looking their best, these can have negative health effects. Unmaintained fingernails and toenails can become a
breeding ground for fungus and infection. By adding regular manicures and pedicures, you can keep hands and feet looking and feeling their best.
MASSAGES
Love of massages is universal, so it doesn’t take much convincing to get onto a massage table. Tight muscles are universal and a little help is welcome. Massage also helps the body to release endorphins that ease stress and mental tension — the same endorphins that promote better sleep.
And a professional massage benefits overall wellness by improving lymphatic drainage and reducing swelling, muscle tension and muscle soreness. Sports massage can help with
specific muscle recovery.
WAXING
Those without a bearded look spend a lot of time shaving — some need to shave every day. By contrast, waxing your face can last between two and three weeks. Think about it, you can sleep in for an extra 20 minutes now. Same for those who aim for a bare chest. Getting ready for a presentation or a big date takes time and you want to feel poised and professional. Imagine how much more confident you’ll feel after being professionally waxed and manicured. The results of spa treatments often last for several weeks, so you’ll bring that added confidence with you everywhere you go.
PILATES: A POWERFUL ADDITION TO MEN’S HEALTH, FITNESS REGIMENS
by Katie Wallace, Owner of Club Pilates Prescott and Sedona
Pilates is often associated with flexibility and core strength. However, it is frequently an overlooked tool in men’s fitness. Originally developed by Joseph Pilates for rehabilitation of prisoners of war, this exercise method offers a comprehensive workout that can significantly complement and enhance traditional strength training and cardio routines.
One of the most compelling reasons for men to incorporate Pilates into their regimen is its focus on core strength. While weightlifting targets larger muscle groups, Pilates hones in on the smaller, stabilizing muscles essential for overall strength and balance. This is especially beneficial for athletes and those engaged in high-impact sports, as a strong core can improve performance and reduce the risk of injury.
Moreover, Pilates emphasizes flexibility and mobility, which often are neglected in men’s fitness routines. Enhanced
flexibility not only aids in better movement and posture but also helps in recovery, reducing muscle soreness and stiffness. This can be particularly valuable for men who engage in intense strength training, as Pilates can help balance the body, addressing any imbalances and tightness that may arise from repetitive weightlifting movements.
Another significant
benefit is the mindbody connection that Pilates fosters.
The controlled, precise movements encourage mindfulness and concentration, helping to reduce stress and improve mental clarity. This aspect of Pilates makes it not just a physical workout but a mental one as well, promoting overall well-being.
Incorporating Pilates
into an existing fitness routine doesn’t mean sacrificing intensity. Many men find that Pilates challenges their bodies in new ways, enhancing their endurance, strength and flexibility. Whether you’re a seasoned athlete or just beginning your fitness journey, Pilates can be the missing piece that takes your health and fitness to the next level.
Photo: courtesy of Club Pilates
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AfterWalkingDinner SEEK THE BENEFITS OF
Walking after dinner may feel like the last thing you want to do — your first instinct might be to watch TV or just relax. But if longterm health is a priority, even a short stroll can reap huge benefits.
Here are a few of the paybacks:
BALANCE
BLOOD SUGAR
After you eat, digested food is converted to glucose. Without moving, this is stored in the liver and muscles for energy later. By moving (walking, dancing, etc.) you activate muscles to use that glucose for energy now, reducing the post-meal blood-sugar spike.
SMOOTHER DIGESTION
Ever feel bloated after a meal? Walking after eating for about 10 to 15 minutes can stimulate digestion. Kickstarting the digestive process relieves some forms of gastrointestinal (GI) distress and gets you feeling more comfortable.
BETTER SLEEP
Walking helps regulate
circadian rhythms and enhances the body’s natural sleep-wake cycle. This makes it easier to fall asleep with deeper, restorative rest. Easing digestion also can improve sleep by decreasing indigestion after a meal.
BURN CALORIES
Walking boosts your metabolism, burning more calories from fat. On average, a 150-pound person can burn 100 calories per mile walking at a mild pace. With a 20-minute mile, a 30-minute after-dinner walk could burn up to 150 calories or more.
LOWER BLOOD PRESSURE
Walking helps reduce systolic and diastolic blood pressure for those with high blood pressure. Studies also show three 10-minute walks daily help reduce diastolic
blood pressure in people with prehypertension.
BOOSTS MOOD
Physical activity boosts hormones like endorphins and dopamine and makes your brain more sensitive to serotonin, meaning you are more likely to feel calm and focus better. In addition, bonding with your partner or family is an added benefit of a walk. And your dog will love the together time.
Walking as little as two to five minutes after a meal can do the trick, according to a 2022 study in the journal Sports Medicine. But don’t wait too long — blood sugar levels spike within 60 to 90 minutes after eating, so get moving soon after finishing that meal. Short on time? Just stand or walk in place to engage your muscles and get moving.
MEN, Check your Health
In raising awareness during Movember for men’s health, one crucial step every man can take is staying on top of routine health screenings.
These are key screenings to keep in mind this Movember:
PROSTATE
CANCER SCREENING
Prostate cancer is one of the most common cancers in men. Men older than 50 (or earlier with a family history) should talk to their doctor about PSA (prostate-specific antigen) testing, which can detect early signs of prostate cancer.
TESTICULAR
CANCER CHECK
Testicular cancer is the most common cancer in younger men (ages 15 to 35). Regular self-exams to check for lumps or abnormalities are crucial. Your doctor can perform more thorough checks during your annual visit.
BLOOD PRESSURE MONITORING
High blood pressure can lead to heart disease, stroke and other health issues. Get
your blood pressure checked regularly, as it’s often called the “silent killer” due to the absence of symptoms.
CHOLESTEROL SCREENING
Men older than 35 should have their cholesterol levels checked every five years. High cholesterol increases the risk of heart disease and stroke, so managing it with diet, exercise or medication is essential.
DIABETES SCREENING
If you’re overweight or have a family history, you should be screened for diabetes starting at age 45. A simple blood test can determine if you’re at risk, and early detection is key to preventing serious complications.
This Movember, take charge of your health! Talk to your doctor about which screenings are recommended for you and schedule a checkup today.
Prescott’s Hometown Ketamine Clinic
Ketamine therapy is a revolutionary treatment for mental health concerns such as depression, PTSD, addiction, and anxiety. We work closely with you to develop a personalized treatment plan that optimizes your recovery and overall well-being.
As you take your first steps down your healing journey, the most significant step will be contacting WholeMind to schedule your free consultation. We know how hard that first call can be, and we celebrate with you as you prioritize your healing.
by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions
Many adults in the United States aren’t getting enough sleep — about 84 million, which boils down to 1 in 3 adults. While the lack of energy and general fatigue are hard enough to negotiate, poor sleep quality can lead to a wide range of health issues, some quite serious. Here are five health consequences.
1. HEART DISEASE
Your body uses deep sleep to give certain systems a timeout, which includes your cardiovascular system. When you sleep, your heart rate slows and your blood pressure goes down.
If you’re not getting enough sleep, your cardiovascular system isn’t getting this much-needed break, which can lead to high blood pressure, placing you at a higher risk for heart disease.
2. WEIGHT GAIN
Not getting enough sleep can lead to packing on the pounds. Sleep deprivation can affect the part of your brain that controls hunger, turning off the chemicals that signal that you’re full. As a result, you may overeat. Sleep deprivation also lower your willpower and, because you’re tired, you may opt for convenience foods loaded with sugar and fat.
3. LOWERED IMMUNITY
A recent study found that a lack of sleep, even just an hour or two, can alter the structure of the DNA found inside your immune stem cells. These cells produce your white blood cells. As a result, systemwide inflammation can set in, lowering your ability to fight infection and exacerbating inflammatory issues, such as arthritis.
4. MEMORY ISSUES
During sleep, your brain sorts through the events of the day, discarding what it deems irrelevant and creating memories of what it finds important. This memory-making occurs
during your deep sleep and, if you’re not getting enough, you may not be forming memories.
5. ACCIDENTS
When you’re tired, you’re far more prone to accidents, whether you’re behind the wheel or walking down a flight of steps.
The bottom line is that good, restorative sleep — about seven to nine hours a night for the average adult — is as important as eating and even breathing. To get the sleep you need to improve your health on every level, If you feel you need help we urge you to see a sleep specialist.
Practical Tips
FOR STAYING ACTIVE IN AUTUMN
by Heather Burgoyne, Owner, Soar Pilates
As the days get shorter and the air a little crisper, you may find yourself feeling a bit different. If you’re like me, you love the cozy sweaters and hot drinks that autumn brings. But for some, the change in seasons also can lead to a little less motivation to get out and move their bodies. Staying active when the weather outside is chilly and dark is hard. I get it. But here are a few tips to help you stay motivated and incorporate more movement into your life as the season changes:
* Schedule your workouts: Treat your Pilates sessions like any other important appointment. Put them on your calendar and commit to showing up for yourself. Consistency is key and having a set time for your workouts can help keep you on track.
* Workout in the morning: Getting your workout in early can set a positive tone for the rest of your day. Plus, exposure to natural light in the morning can help regulate your circadian rhythm — particularly helpful during the darker months.
* Find an accountability buddy: Sometimes, we just need a little extra nudge. Trust me, it makes all the difference when you know someone’s rooting for you.
* Make it fun: If traditional Pilates sessions aren’t enough to pull you out of bed, mix things up! Try a new workout, play some upbeat music or reward yourself with a cozy postworkout treat like a warm tea or latte. The key is to associate movement with joy, not obligation.
* Practice gratitude: On the days when it’s particularly hard, take a moment to think about one thing you’re grateful for in your body. Maybe it’s the way your legs support you through challenging flows or how your breath centers you. Focusing on gratitude can shift your mindset and make movement feel less like a chore and more like an act of self-love.
Why Pilates? Sure, a brisk walk or a run can lift your spirits, but Pilates is a full-body workout that improves your core strength, flexibility and balance — all while fostering a sense of calm and connection through mindfulness.
Is Ketamine Safe
by Paul Neil, MSN, RN & Jasmine Baker, MSN, RN, RN-BC,
Ketamine, an anesthetic approved for use in 1962, has recently found success in treating depression, anxiety and chronic pain, and it is increasingly being used by patients 60 years and older.
For these adults, mental health can severely impact quality of life, making ketamine an attractive treatment option. However, understanding its safety and effectiveness in this age group is crucial. At low, medically supervised doses, ketamine is considered safe. When ketamine is used for mental health treatment, the dose is much lower than the doses used for anesthesia or pain. Unlike opioids or traditional anesthetics, it doesn’t significantly depress breathing, an important consideration for older adults with respiratory concerns. Additionally, its short half-life means that any side effects, such as mild dissociation or increased blood pressure, tend to be brief and manageable. This makes ketamine a safer option for older patients, particularly when chronic pain or depression are resistant to other treatments.
WholeMind Healing Pathways FOR OLDER ADULTS?
Ketamine has been shown to provide rapid relief from depressive symptoms, often within hours. While it alone is beneficial, ketamine combined with therapeutic integration allows patients a chance to effectively process difficult topics such as grief, regret and end of life considerations.
Clinics that offer ketamine-assisted coaching and integration provide patients the opportunity talk about their experience and apply insights that come up during treatment to their everyday life circumstances. Integration guides patients to work through difficult topics while still feeling the beneficial effects of the medicine.
Despite its safety, there are specific risks to consider.
Cardiovascular effects, such as increased blood pressure and heart rate, mean that patients with preexisting heart conditions require close monitoring. For safety purposes, it is very important ketamine be administered in a clinic with health care staff providing assessment and supervision. With proper medical oversight, ketamine is a safe and effective treatment for patients of all ages suffering from depression, anxiety, PTSD and mood disorders.
MASSAGE
KEEPS YOU MOVING
by Serenity Lord, L.M.T., Owner, Prescott Massage Therapy
Staying active, strong and healthy as we age is a worthwhile goal for many, and with learning that sitting is the new smoking, that goal is in the forefront of our minds as we lead into the cooler months and holiday seasons. Unfortunately for many, new and old injuries, accidents, surgeries and joint replacements can slow our progress or halt it altogether. Thankfully we have massage therapy to add to our health care regimen, to improve our
overall muscular health and get us moving and living pain free. Massage can improve our movement in the following ways:
* Reduce muscle pain and inflammation
* Improve joint mobility
* Reduce “knots” or adhesions in the muscles
* Increase blood flow for faster healing
* Improve sleep
* Speed muscle recovery between workouts
* Break up scar tissue
Not all modalities of massage are targeted for these specific benefits, so make sure you speak with your practitioner about your goals and the types of massage they practice. For instance, a lymph drainage massage practitioner probably isn't going to address your
limited knee mobility due to an old football injury, but they will be great to assist with lymphedema. Look for massage therapists who use therapeutic massage practices including deep tissue, sports massage, myofascial release, stretching and other techniques that target the muscles and joints directly. How many massages you may need will vary, depending on how your body responds, how chronic the issue and how much pain is present.
When positive results have been achieved, many people choose to keep regular maintenance massages in their health care regimen. This can help knock out issues as they arise, and keep that niggling pain from pickleball practice from turning into a full-blown issue.
Plus, massage feels great, and it also has brain benefits like reducing stress and improving mood. More than relaxation, massage therapy has evolved into an essential, therapeutic and non-invasive tool to keep us moving and living at our best.
LENSES
Focus on FOR SUCCESSFUL GLASSES PURCHASE
by Blake Herzog
Shopping for glasses or sunglasses can feel like walking a tightrope. Depending on your vision coverage, you’re already going to be shelling out a significant chunk of change for the lenses, and choosing the right frames can be a balancing act between looks, comfort and your budget. But when it comes to ensuring your vision is everything it can be, you should familiarize yourself with the options available for your lenses and their implications for your eyesight and comfort.
MATERIALS
* CR-39 or “basic plastic” — The most basic and affordable of the materials widely available today, CR-39 lenses offer one of the clearest views you can get out of a lens but are also the heaviest and are more prone to cracking and shattering. UV coating comes at an added cost, unlike on some other varieties.
It can work for people with milder prescriptions, but the added weight required for stronger prescriptions or multifocal or progressive lenses makes it impractical in many cases.
* Polycarbonate — This is the most frequently used material for lenses today. Significantly thinner and lighter than C-39, it’s more shatterresistant but is prone to scratching, which is why these lenses generally have an anti-scratch coating. They’re versatile and work with most types of frames but can offer lower clarity than C-39.
* Trivex — A newer plastic material with most of the advantages of polycarbonate and some improvement to clarity, at a significantly higher price.
COATINGS
* UV protection and scratch-resistance lenses
— included as a standard feature in many cases —are a good investment to protect eyes from sun damage and prolong the life of your glasses.
* Anti-reflective (AR) — Cutting down on the reflection allows more light to reach the wearer’s eyes. This is especially important for older wearers, whose eyes don’t allow as much light in, or those with stronger prescriptions that tend to reflect more light. This coating tends to wear off over time and leave permanent smudges but should last for at least a couple of years, or longer with proper care.
* Blue-light blocker — There’s some evidence this can improve sleep by protecting your brain’s circadian rhythms, but these do protect against eye strain or help macular degeneration.
Communicate, Compromise
TO CALM ARGUMENTS
Arguments are a natural part of life. Whether it’s with a partner, family member, friend or colleague, disagreements can arise when emotions run high or when perspectives differ.
However, heated arguments often do more harm than good, straining relationships and causing unnecessary stress. The good news is, it’s possible to defuse an argument before it spirals out of control.
TAKE A PAUSE
One of the most effective ways to defuse an argument is to take a step back. When emotions flare, people often say things they don’t mean, worsening the conflict. By taking a moment to pause and collect your thoughts, you prevent the situation from escalating. If you feel yourself getting angry or overwhelmed, ask for a short break.
LISTEN ACTIVELY
Often, arguments
intensify because neither person feels truly heard. Active listening is key to defusing tension. Instead of focusing on what you want to say next, pay attention to what the other person is saying. Make eye contact, nod to show you’re listening and avoid interrupting. Once they’ve finished speaking, summarize what they said to ensure you understand.
STAY CALM
AND SPEAK SOFTLY
Try to keep your voice calm and steady. Speaking softly can have a disarming effect on the other person and encourages them to lower their tone. Your body language also plays a role — try to remain relaxed, with open gestures rather than crossed arms or clenched fists.
USE ‘I’ STATEMENTS
When we argue, we often focus on blaming the other person: “You always do this!” or “You never listen!” This approach puts the other person on the defensive.
A more effective way to communicate your feelings is by using “I” statements. “I feel frustrated when I don’t feel heard” is less accusatory and opens up a conversation rather than a battle. It allows you to express your emotions without blaming the other person.
FIND COMMON GROUND
Finding points of agreement can help calm the situation.
KNOW WHEN TO WALK AWAY
Sometimes, despite your best efforts, an argument reaches a point where it’s better to step away. This doesn’t mean giving up but recognizing that continuing the conversation in the moment will only lead to more frustration.
Politely excuse yourself and suggest revisiting the issue when both of you are calmer. A brief cooling-off period can help bring fresh perspectives to the table when you return to the discussion.
Acknowledging the areas where you do agree can soften the conflict and pave the way for compromise. For example, “We both want what’s best for our project, so let’s figure out a solution together” shifts the conversation toward collaboration rather than confrontation.
Coco
NOT JUST FOR BAKING nut Oil:
Coconut oil has been used for many years in cooking as well as skin and hair care. But from cleaning to mouthwash to polishing and lubricant, coconut oil can do so much more.
First off, there are two popular kinds of coconut oil: unrefined and refined. Unrefined is simply the oil pressed out of the coconut meat and is wet or drypressed.
This has a
distinctive coconut smell and taste. Refined oil is more processed, and some naturally occurring components, like antioxidants, have been removed. It loses some of its benefits. But it also has a lighter scent and flavor and higher smoke point, making it better for cooking.
There are endless uses out there, so let’s look at just a few you may not have heard of. And, use unrefined oil unless noted.
Makeup remover — Place a small amount on a cotton swab, hold over closed eyes for a few seconds then wipe gently. Coconut oil dissolves makeup without abrading or drying skin.
Mouthwash
— Swishing with one tablespoon of coconut
oil for 10 minutes — known as oil pulling — reduces bacteria as effectively as rinsing with an antiseptic mouthwash. Rinsing daily significantly reduces inflammation and plaque in those with gingivitis (inflamed gums).
Furniture polish — Shine and protect wood furniture by wiping gently with a cloth dipped in a mixture of one cup melted coconut oil and a 1/2 cup each of white vinegar and lemon juice.
Cuticle help — Massage oil into nails and cuticles to prevent dry skin and brittle nails. Use every night to see positive results.
Brain boost — Your liver breaks down the mediumchain triglycerides (MCTs) in coconut oil and turns them into ketones, which then act as an alternative energy source for your brain. Several studies show MCTs have notable benefits for brain disorders including
epilepsy and Alzheimer’s. Liver health — The saturated fats in coconut oil help protect your liver from damage due to alcohol or toxin exposure. Medium-chain fatty acids, like unrefined coconut oil, promote the beta-oxidation of fat, which protects against non-alcoholic fatty liver. In addition, coconut water has promising benefits in reducing high cholesterol markers in the bloodstream.
Personal lubricant — Coconut oil is natural, has anti-fungal properties, tastes and smells better than most lubricants and doesn’t dry out as quickly. Note: Coconut oil can weaken latex so only use latex-free condoms to prevent breakage. And of course, don’t use if you or your partner has a coconut allergy.
Love your Heart NOURISH
by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting
As we celebrate Thanksgiving, let us appreciate the hardworking muscle that pumps without ceasing to keep us alive.
Heart disease remains the No. 1 leading cause of death among men — responsible for an estimated 1 in every 4 deaths in the United States alone.
One of the risk factors increasing the likelihood of developing heart disease is high blood pressure. Stress is commonly identified as a main culprit of elevated blood pressure, but other lifestyle choices, such as food and beverage selections, are determining factors.
During the holiday season, an increase in the consumption of high-sugar and alcoholic beverages not only can negatively impact your weight but also lead to reduced water intake. When fluid loss is not met with adequate rehydration, dehydration may result. One study highlighted that dehydration increases
the risk of strokes and even prolongs recovery time after a stroke. It may surprise you, but dehydration can also lead to increased blood pressure.
Dehydration reduces blood volume making the blood thicker, and the body compensates by:
1. Increasing heart rate
2. Constricting blood vessels to restrict blood flow to prevent any further water loss from the cells.
3. Retaining more sodium in the blood
Circulation is compromised, which places higher demand on the heart. Common symptoms of dehydration include fatigue, headaches, dizziness, dry skin and lips and darker urine. Ignoring thirst may have become a habit, so a practical rule of thumb is to drink half of your body weight in ounces of fluids daily:
* Sugar-, alcoholand caffeine-free beverages
* Flavor-infused water with berries, lemon, cucumber, mint or citrus fruits
* Sugar-free sparkling water
* Smoothies made with fruits and vegetables
* Decaffeinated herbal tea
* Low-fat milk
* Low sodium soups
* Coconut water
* Nut milks
Surf through the holidays with these heart health tips:
* Reduce alcohol intake
* Quit smoking
* Manage stress
* Engage in physical activity
* Eat a diet rich in fruits, vegetables, whole grains, legumes, unsalted nuts and seeds, lowfat dairy products and lean protein
* Flavor foods with herbs and spices instead of salt
WATTERS TREES ARE BRIGHTER!
We’ve collected 700 mountain hardy trees for Autumn color that are ready to adorn your yard. Maple, Aspen, Ash, Oak and more.
Fight Football Food
OVERINDULGENCES
by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS
Fall is a magical time of year: crisp air, leaves crunching underfoot, and most importantly, football season!
It’s the time when grown men glue themselves to the couch for hours, fully equipped with snacks that range from chips to that suspicious-looking dip that’s been sitting out a little too long. And it all starts early on a Saturday morning with Game Day, as the countdown to kick-off sets in, drawing us all (willing or not) into a marathon of college football.
Let’s set the scene. You’re either the one on the couch, or you live with someone who is, and it all starts around 11:30 a.m. You were supposed to get things done today, maybe even go for a run. But no, the TV beckons. The first game isn’t even your team, but it’s “important” because sports are sports, right? Breakfast is eaten in front of the screen, and lunch follows shortly after. Then, your team finally plays, and you’re still in your pajamas. That realization hits you hard
about half time. But you’ve got a secret move: throw on those workout clothes. Now, you can pretend you exercised. After all, athleisure is basically a lifestyle now. Football culture comes with some baggage, though; primarily, endless snacks and minimal movement. Saturday rolls into Sunday, and suddenly you’ve spent two whole days with your best friend — the recliner. If you have
a pro football team you’re rooting for, then Sunday’s just a continuation of this sedentary weekend saga.
Once in a while, lounging and snacking are perfect ways to spend the weekend. But the reality is, when every Saturday and Sunday look like this, you’re heading into the holiday season low on movement and high on chips and queso.
But there’s hope! Movember is here
to save the day — an annual reminder that men’s health matters. While you’re growing out that majestic 'stache in support of men’s health awareness, you can also support your own by squeezing in a workout between commercial breaks. Even if it’s just pacing around the living room during half-time, it’s a small step toward breaking the football-snack inertia.
Photo: Karen Shaw
Overheated Teflon
CAUSES FLU-LIKE SYMPTOMS
Teflon cookware is a staple in many kitchens thanks to its nonstick properties that make cooking and cleaning up a breeze.
However, a lesserknown risk associated with this convenience has been getting more attention as reports of the (likely underreported) condition increase.
“ Teflon flu,” also known as polymer fume fever, is a temporary but unpleasant illness that can occur when nonstick cookware overheats, releasing toxic fumes that can cause flu-like symptoms.
By being mindful of how you cook, you can enjoy the benefits of nonstick cookware without the unwanted side effects of Teflon flu.
CAUSES
Teflon, or polytetrafluoroethylene (PTFE), is a synthetic chemical found in many nonstick pots and pans. When heated to
temperatures above 500 degrees, PTFE begins to break down, releasing fumes that contain a mixture of chemicals.
According to a 2023 research paper released by Oregon Health & Science University, humans normally begin to show symptoms of exposure once the temperature reaches 662 degrees.
Inhaling these fumes can lead to Teflon flu, which often mimics the symptoms of the common flu.
SYMPTOMS
The symptoms of Teflon flu usually appear a few hours after exposure and may include:
* Headaches
* Fever
* Chills
* Sore throat
* Muscle aches
* Shortness of breath
These symptoms typically last between 12 and 48 hours and usually resolve on their own once exposure to the fumes has stopped. While the condition is temporary, repeated exposure to Teflon fumes can cause more severe respiratory issues over time.
RISK FACTORS
Anyone who uses nonstick cookware is at risk of Teflon flu, especially if the cookware is overheated or used incorrectly.
Certain populations, such as those with pre-existing respiratory conditions like asthma, may experience more severe symptoms. Birds are highly susceptible
to the fumes and can suffer fatal consequences from even low-level exposure — other pets can also be affected.
PREVENTION
To reduce your risk of Teflon flu, follow these tips:
* Use kitchen ventilation or open windows when cooking with nonstick pans.
* Consider replacing older nonstick pans, as the coating can degrade over time.
* Explore alternative cookware materials like stainless steel or cast iron.
BringNatural Elements
INSIDE FOR HEALING
Biophilic design is a growing architectural trend that brings nature inside. Studies show that even looking at nature can have a calming effect.
Bringing natural elements inside has been shown to boost productivity and reduce stress in offices, hospitals, schools and homes. It can be restorative physically and emotionally, lowering your blood pressure and heart rate. Since 93% of our time is spent indoors or in our cars, finding a way to bring nature into your living environment may be just what you need. Consider taking these steps to create your own natural nirvana at home:
1. Blend organic forms (rocks and plant shapes for instance) with water features and outdoor views.
2. Find ways to let lots of natural light in — enlarging windows, adding skylights, using mirrors to reflect and magnify sunlight.
3. Integrate real plants by using pots, planters, hanging plants and living walls.
4. Make subtle changes in temperature and air flow through your heating and cooling system.
5. Use plant oils in a diffuser and surround yourself with calming noise. Perhaps nature sounds?
6. Use patterns that mimic nature in curtains, pillows, wall hangings or flooring.
7. Incorporate earth tones such as white, gray, brown, green and blue.
8. Include or simulate natural materials like wood, stone, bamboo, iron and copper.
9. Add an aquarium to inject the soothing sights and sounds of water and the vitality of sea life.
10. Choose natural fibers including silk, cotton, linen, flax, sisal and hemp.
11. Decorate with artistic representations of nature — paintings, photographs, sculptures, figurines and more.
12. Grow your own herbs on windowsills; consider adding a greenhouse cabinet that could grow additional food.
HEALTHY
6 oz (uncooked) Italian sausage
2 Russet potatoes
2 tsp Onion powder
2 tsp Garlic powder
1 tsp Cumin
1 tsp Pink salt
2 tsp Black pepper
1 tbs Coconut oil
2 Eggs
Recipes
QUICK
Hearty Potato Hash
by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness
Packed with protein and full of flavor, this easy-to-make breakfast is a delicious and satiating way to start the day. This simple meal is great for picky eaters, but if you’re feeling more adventurous, a variety of veggies can be added. Red peppers, yellow onions and asparagus all make great additions. Simply chop and add to pan along with tomatoes for extra fiber and micronutrients.
1Heat a large skillet to medium-high.
2Separate sausage into small pieces and add to skillet. Cook for approximately 5 minutes, stirring minimally, until browned. Remove sausage from pan and set aside.
3Cut potatoes into ½-inch cubes, melt coconut oil in skillet; then add potatoes and cover.
5Cook until potatoes are crispy, then toss sausage back into the mix. Stir to combine and remove from skillet. Add salt to taste.
6Keep skillet on mediumhigh to fry two eggs, and use those eggs to top it all off.
4Combine garlic powder, onion powder, cumin and black pepper in a small bowl and once potatoes have softened (5 to 8 minutes, stirring occasionally), add seasonings.
Serves 2 | Time to Table 20-25 mins
Almond Butter Banana Toast
This recipe is easy to prepare, making it a perfect healthy breakfast or snack. Enjoy the delicious combination of flavors and textures while nourishing your body with essential nutrients. Almond butter is rich in healthy fats and protein, which support heart health and muscle maintenance. Bananas provide potassium, also essential for heart and muscle function.
2 slices Whole-grain bread
2 tbs Almond butter (organic)
1 med Banana, sliced
1 tsp Chia seeds
OPTIONAL TOPPINGS
Honey or maple syrup
Sprinkle of cinnamon
Sliced almonds or walnuts
1 Toast bread until golden brown and crispy.
2 Once toasted, spread 1 tablespoon of almond butter evenly on each slice. Tip: Stir almond butter well if it has separated.
3 Peel banana and cut into thin, even slices. Arrange banana slices on top of almond butter on each piece of toast.
4Evenly sprinkle ½ teaspoon of chia seeds
over banana slices on each toast. Tip: Gently press the chia seeds into the banana slices to help them stick.
5(Optional) Drizzle a small amount of honey or maple syrup over the top for added sweetness. Sprinkle a pinch of cinnamon over the top for extra flavor. Add sliced almonds or walnuts for extra crunch.
6Serve immediately while toast is warm.
Serves 2 | Time to Table 10 mins
4 Cod fillets (about 6 ounces each)
½ cup Pesto (store-bought or homemade)
1 cup Quinoa
2 cups Chicken or vegetable broth
1 cup Cherry tomatoes, halved
2 cups Spinach leaves, fresh
1 tbs Olive oil
Salt and pepper to taste
Juice of 1 lemon
OPTIONAL INGREDIENTS
Grated Parmesan cheese for garnish
Fresh basil leaves for garnish
1
Preheat oven to 400°F. Line baking sheet with parchment paper or lightly grease with cooking spray.
2Rinse quinoa under cold water using a fine-mesh sieve to remove bitterness. In a medium saucepan, combine rinsed quinoa and chicken or vegetable broth.
3Bring mixture to a boil over mediumhigh heat, then reduce the heat to low, cover and simmer for 15 minutes or until quinoa is cooked and liquid is absorbed.
4Place the cod fillets on the prepared baking sheet. Spread about 2 tablespoons of pesto evenly over each fillet. Season with salt and pepper. Bake cod for 12 to 15 minutes or
until the fish is opaque and flakes easily with a fork.
5While the cod is baking, heat olive oil in a large skillet over medium heat. Add cherry tomatoes and sauté for 2 to 3 minutes until they soften. Add spinach and sauté for another 2 to 3 minutes, stirring occasionally, until wilted. Season with a pinch of salt and pepper.
6Fluff cooked quinoa it with a fork and add to the skillet with tomatoes and spinach. Mix well to combine the flavors.
7Divide quinoa pilaf among four plates. Top each serving with a pestobaked cod fillet. Squeeze fresh lemon juice over the cod for added flavor. Garnish with grated Parmesan cheese and fresh basil leaves.
Serves 4 | Time to Table 40-45 mins
FAMILY FRIENDLY
Pesto Baked Cod with Quinoa Pilaf
This combines lean protein with healthy fats and antioxidants, making it a perfect option for a balanced diet. Pair it with a crisp green salad or steamed vegetables for a complete and nutritious meal.
Avocado Chocolate Brownies
These avocado chocolate brownies offer a rich, chocolatey treat while adhering to a keto diet. The avocado provides healthy monounsaturated fats to benefit heart health and help fill you up, while the cocoa powder is rich in antioxidants, which promote heart health.
1 ripe Avocado, peeled and pitted
½ cup Cocoa powder (unsweetened)
½ cup Almond flour
3 lg Eggs
½ cup Erythritol or monk fruit sweetener (granulated or powdered)
1 tsp Vanilla extract
½ tsp Baking soda
¼ tsp Salt
OPTIONAL
½ cup Sugar free dark chocolate chips or chopped nuts
1
Preheat oven to 350°F. Line an 8x8inch baking pan with parchment paper or lightly grease it with a keto-friendly cooking spray.
2
In a large mixing bowl, mash avocado until smooth. Add eggs, erythritol or monk fruit sweetener and vanilla extract, whisking together until fully combined and smooth.
3
In a separate bowl, combine cocoa powder, almond flour, baking soda and salt. Mix until well incorporated
4Gradually add dry ingredients to the wet mixture, stirring until the batter is smooth and fully combined. If desired, fold in sugar-free dark
chocolate chips or chopped nuts for extra texture.
5Spread the batter evenly in the baking pan using a spatula to ensure a smooth top.
6Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean. The edges should be firm, and the center should be slightly soft.
7Allow brownies to cool in the pan for about 10 minutes before transferring them to a wire rack to cool completely. Once cooled, cut into 12 squares.
8Store in an airtight container at room temperature for up to three days or refrigerate for longer freshness.
Makes 12 brownies | Time to Table 35-45 mins
1 cup Arborio rice
4 cups Vegetable broth
1 oz Porcini mushrooms, dried
1 small Onion, finely chopped
2 Garlic cloves, minced
1/2 cup White wine
1/2 cup Parmesan cheese, grated
2 tbs Olive oil
Salt and pepper to taste
VEGETARIAN
Mushroom Risotto
This mushroom risotto is a nutritious, flavorful, and easily digestible dish, making it an excellent choice for a balanced and satisfying meal.
1
Soak dried porcini mushrooms in 1 cup of hot water for 20 minutes. Drain, reserving soaking liquid and chop the mushrooms finely.
2While soaking mushrooms, bring vegetable broth to a simmer and keep hot over low heat.
3Heat olive oil in a large skillet or pot over medium heat. Add chopped onion and garlic and sauté until soft and translucent, about 5 minutes.
4Stir in Arborio rice and cook for 12 minutes, ensuring rice is well coated with oil and slightly toasted.
5Pour in white wine and cook, stirring constantly, until fully absorbed.
6
Add a ladleful of hot vegetable broth to rice, stirring frequently until liquid is mostly absorbed. Continue adding broth, one ladleful at a time, stirring frequently and allowing each addition to be absorbed before adding the next, until rice is creamy and tender.
7About halfway through the cooking process, add the chopped porcini mushrooms and the reserved soaking liquid (carefully avoiding any sediment).
8Once rice is cooked and creamy, stir in grated Parmesan cheese—season with salt and pepper to taste.
9Remove from heat and let the risotto rest for a few minutes before serving.
Serves 4 | Time to Table 45-55 mins
Grilled Steak with Avocado Chimichurri and Roasted Veggies
Fuel your body with this meal packed with lean protein, healthy fats and nutrient-dense veggies.
The grilled steak and avocado chimichurri offer a powerful combo to keep you strong and energized.
STEAK
1 lb Sirloin steak (grass-fed)
1 tbs Olive oil
1 tsp Garlic powder
1 tsp Smoked paprika
Salt and pepper, to taste
AVOCADO CHIMICHURRI
1 ripe Avocado
½ cup Cilantro, fresh, chopped
¼ cup Parsley, fresh, chopped
1 clove Garlic, minced
2 tbs Red wine vinegar
¼ cup Olive oil
½ tsp Red pepper flakes, crushed (optional)
Salt and pepper, to taste
ROASTED VEGGIES
1 cup Brussels sprouts, halved
1 cup Sweet potatoes, cubed
1 tbs Olive oil
1 tsp Garlic powder
Salt and pepper, to taste
1
Rub steak with olive oil, garlic powder, paprika, salt and pepper; set aside.
2 Preheat oven to 400°F.
Toss Brussels sprouts and sweet potatoes with olive oil, garlic powder, salt and pepper. Roast for 20 to 25 minutes until tender.
3 While veggies roast, heat grill over medium-high.
Grill steak 4 to 5 minutes per side for medium-rare; let rest 5 minutes before slicing.
4For the chimichurri, mash the avocado and mix with cilantro, parsley, garlic, vinegar, olive oil, salt, pepper and red pepper flakes.
5Serve steak with roasted veggies and avocado chimichurri on top.
Serves 2 | Time to Table 25-35 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
Killer Skin By Kelly
1436 W. Gurley St. | Prescott, AZ 86305 www.killerskinbykelly.glossgenius.com 928.499.4686
Luxe Skincare
843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.luxeskincare1.com | 928.273.1516
R & R Aesthetics
100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866
Skin Lounge By J
8148 E. AZ-69 | Prescott Valley, AZ 86314 www.facebook.com/skinloungebyj 928.515.3006
Skin Restoration Center
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
The Reset Aesthetics and Wellness 1470 W. Gurley St. | Prescott, AZ 86305 www.theresetaesthetics.com | 928.277.8860
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
Assisted Living
Alta Vista Retirement Community 916 Canterbury Ln. | Prescott, AZ 86301 www.avprc.com | 928.379.7369
The Margaret T. Morris Center 878 Sunset Ave. | Prescott, AZ 86305 www.adultcareservices.org | 928.445.6633
Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.442.7287
Audiologist
Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104
Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104
Prescott Ear, Nose Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190
Webb Hearing Centers 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
Peak Heart & Vascular
3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325
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
Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122
Health Equipment & Supplies
Alliance Homecare
3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560
Comfort Mobility & Medical Supplies 1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466
Goodwin Street Medical Supply
406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825
Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202
Holistic Medicine
Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349
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
Exceptional Community Hospital COMING SOON
4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950
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
Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111
Elevate IV Bar
8100 E. AZ-69 | Prescott Valley, AZ 86314 www.elevateivbar.com | 928.421.4292
Legendary Total Wellness
8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 623.666.3743
Wilson Aesthetics Beauty & Wellness
8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484
Ketamine Treatment
WholeMind Healing Pathways
3613 Crossings Dr., Ste. B | Prescott, AZ 86301 www.wholemindhealingpathways.com 928.550.6705
Massage Therapy
Prescott Massage Therapy 1265 Gail Gardner Way, Ste. A Prescott, AZ 86301 www.prescottmassagetherapy.com
928.848.1046
Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899
Medical Spa
A Better You Medspa
154 E. Merritt Ave. | Prescott, AZ 86305 www.abetteryoupv.com | 928.642.7838
A Better You Medspa
2852 N. Navajo Dr. Ste. B | Prescott Valley, AZ 86314 www.abetteryoupv.com | 928.772.0689
Skin Perfection Anti-Aging Medical Spa
3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003
I’d define a healthy lifestyle as a holistic approach to living that focuses on both physical and mental well-being, with the goal of enhancing overall quality of life and longevity. This involves a balanced combination of nutrition,
Joseph Gingo,
FNP-C, HOMETOWN HEALTHCARE
exercise, sleep and mental health.
By integrating these elements, you create a lifestyle that supports both immediate well-being and long-term health, helping you to feel your best at any age.
WHAT DOES YOUR EXERCISE SCHEDULE LOOK LIKE ON A TYPICAL DAY OR WEEK? HOW OFTEN DO YOU EXERCISE; FOR HOW LONG?
I exercise five days a week, Monday-Friday. I like to get the first morning light, which is very important.
Typically, I do cardiovascularcentered exercises such as stretches, short uphill runs, calisthenics, weightlifting, sprints, kettlebell exercises and box jumps.
I typically workout 35 minutes a day.
WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY?
We focus on eliminating processed foods and follow a high-protein, low-carb diet. This approach supports muscle maintenance and overall well-being.
We also emphasize balancing our nutritious diet with regular physical activity and paying attention to
mental health. Integrating these elements is essential for maintaining a healthy lifestyle.
WHAT ARE YOUR OUR BIGGEST HEALTH/ WELLNESS TIPS?
It’s crucial to remember that mind and body are deeply connected. To support your physical health, nurturing a healthy mind is essential.
Focus on managing your thoughts and cultivating positive relationships with loved ones. Practice active listening, and strive to serve others. This mindset not only strengthens connections but can also help alleviate anxiety.
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