Prescott Healthy Living

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| PLAY | Ski Your Heart Out for Good Health

Heart Health MONTH

Heart Health, A Lifelong Journey

| RENEW | Sharpen Your Focus Starting Today

| NOURISH | 9 Foods That Protect Your Heart


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Heart Health MONTH

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Heart Health, A Lifelong Journey Well-Being Gives Us Heart

Joyful Heart Leads to Healthy Heart

Protecting the Emperor Organ: The Heart

| PLAY |

Ski Your Heart Out For Good Health

Goldwater Lake Trails Celebrate Forest Gem

7 Tricks to Kick into Fitness Gear A Peek at Forest Off-Roading

Connect Kids to Learning Through Nature

Why Would You Use Trekking Poles? Key to a Healthier Heart? A Pet! Easy Fixes To Keep Pets, Home Clean

Rules for Group Shooting Outings for Family, Friends Boxing Provides Cardio Benefit For a Healthy Heart

24 26 28 30 32 34 36 38 40 41


Tips for Dementia Caregivers

20 22

| RENEW | Sharpen Your Focus Starting Today Intermittent Silence Leads To Self Reflection Balance Brings Concentration What is Kyphoplasty?; How Does it Help Pain? Learn How to Sleep Muscle Cramping While Walking or Exercising Could be Trouble Everyday Steps to Boost Heart Health Getting to the Heart of the Matter Practice Finding Delight Love Your Colon for Full Body Optimal Health


42 64 44 66 46 67 48 68 50 70 54 71 56 72 75 57 60 76-82 62 9 Foods That Protect Your Heart

Garden-Reduced Stress Compares to Reading

Date Night Dinner Pan Seared Salmon Coffee Can Perk Up Health

Your Heart Celebrates Healthy Choices Lose Belly Fat With These 5 Foods Eat Your Way To A Healthy Heart

Let’s Stock About It


Prescott’s Gathering Place

Located in the historic downtown Prescott, Arizona, we aim to serve our community as a gathering place for all, featuring a variety of healthy options.

• Full all-organic espresso bar • Wide variety of craft beers and wines • Innovative menu with a focus on organic ingredients, many from local sources • Earth-friendly & environmentally conscious

147 N. Cortez St, Prescott, AZ | 928-717-0009 | Hours: Mon-Wed 7:30am-9:00pm & Thur-Sat 7:30am-10:00pm

is Where


O ur hearts are at the core of our health. All elements of a

healthy lifestyle — play, nourish and renew — work to protect and strengthen our hearts so our body can function properly.

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!

Play — physical exercise and activity improves our muscles’ ability to remove oxygen from the blood, which in turn reduces the burden put on our hearts. Renew — when we slow down and connect with our breath, our heart rate and blood pressure decrease. Nourish — eating healthy lowers cholesterol and blood pressure. Improving your heart health does not mean you have to make big, drastic changes. Small, continuous steps can have a dramatic effect. Find something doable and commit to one new healthy behavior this month. Your heart is your source of life

EXECUTIVE PUBLISHER Elaine Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Julie Kahn, Sales & Marketing Manager PRODUCTION & DESIGN Tim Clarke, Creative Director Michele Rodriguez, Design Director Shannon Price, Lead Graphic Designer Keith Dobie, Social Media Coordinator EDITORIAL Bea Lueck, Editor-in-Chief Christia Gibbons, Senior Editor Blake Herzog, Staff Writer OPERATIONS Terry Scheib, Delivery Manager COMMENTS & IDEAS SUBMIT AN EVENT | SUBSCRIPTIONS | ADVERTISING INQUIRIES | PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928-350-8006 CORPORATE OFFICE: 442 W. Kortsen Road, Suite 101 Casa Grande, AZ 85122 520-426-2074

— take care of it.


Associate Publisher Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2021. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.



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Local Kimberly Albarran PT, DPT. ISSA Fitness, Nutrition Specialist and Health Coach Kimberly Albarran graduated from the NAU clinical doctoral program. She’s an ISSA Fitness/nutrition specialist and Dr. Sears Wellness Institute health coach, specializing in chronic pain. She focuses on a wholebody approach through nutrition, mindfulness, movement and sleep.

Dr. Hojat Askari Founder & Medical Director, Thumb Butte Medical Center Dr. Hojat Askari, or "Dr. A," is founder and medical director of Thumb Butte Medical Center at 3124 Willow Creek Road, Prescott, with over 20 medical professionals specializing in family medicine, internal medicine, cardiology, allergy treatment, and foot and ankle surgery.

Chef Omei Eaglerider

Chef Alex Erickson

Executive Chef, Fry's Signature Marketplace Culinary School

Chef, Raven Café

Chef Omei Eaglerider (Chef O) is the executive chef at Fry's Signature Marketplace Cooking School at Tatum and Shea boulevards in Phoenix. Her career highlights include serving as a private chef, a caterer and owning a local coffeehouse and bakery.

Alexander Erickson is the head chef at Raven Café. He has been part of this team and family for six years. Working there has been a delightful experience for him, as the team brings together a fun mix of personalities and flavors.



Dr. Katie Borchert

Carmen Catterfield

Naturopath, MSOM

MA, Honeybee Healing & Counseling Services

Dr. Katie Borchert uses natural medicine to increase vitality, youthfulness and qi flow through naturopathic methods. She trained at National University of Health Sciences in Lombard, Illinois, and is a licensed naturopathic physician practicing in Prescott and Prescott Valley.

Carmen Cartterfield moved to Prescott after receiving her master’s degree in clinical mental health counseling from Lesley University in Boston. She’s worked as a group and individual therapist with adolescents and adults and is now in private practice at Honeybee Healing & Counseling Services.

Cathy Clements

Lori Durr

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

Owner, Sundara Sanctuary

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.

Lori Durr is the owner of Sundara Sanctuary Wellness Spa & Boutique. She’s spent 25 years focusing on wellness and is a Certified Healing Arts Practitioner, LMT, Licensed Aesthetician, Certified Colon Hydrotherapist and is working on getting board certification in nutrition.

Amanda Foster

Brad Hayman

Lesley Jenkins

Carl Johns

Owner, The Hike Shack

DPM, Complete Foot & Ankle Care

Alzheimer's Association Regional Executive for Northern Arizona

LMT, Director, ASIS Massage Education

Amanda Foster is an outdoor enthusiast who has lived in Prescott most of her life. In 2011 she became one of the owners of The Hike Shack where she also is a buyer and manager.

Dr. Brad Hayman has been a podiatrist for over 40 years. After having a successful practice in Sun City, he moved to Prescott in 2006. He’s board certified by the American Board of Foot and Ankle Surgeons and in wound care.

Lesley Jenkins is the Northern Arizona Regional Director for the Alzheimer’s Association Desert Southwest Chapter. Jenkins joined the association in February of 2019 and oversees the Association’s care and support services across northern Arizona.

Carl Johns has been a massage therapist and educator for 25 years. He practices and teaches many Eastern and Western bodywork styles and has specialized throughout his career in working with people with disabilities and complex health conditions.


John Murphy

Chef John Panza

Owner, Watters Garden Center

Chair, Prescott Commission on Well-Being

Owner, BiGA

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

John Murphy is chairman of the Prescott Commission on Well-Being 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.

After working in restaurants in Phoenix, San Diego and Prescott, Chef John and his wife, Cassandra, created SENSES, a unique, pop-up dining concept and took ownership of BiGA. Since then, Chef John has been creating seasonal menus at BiGA that reflect his expertise and that spotlight our local farms.

Donna Werking

Phil Whitehead

Bailey Zygutis

Owner, Northern AZ Social, LLC

Owner, MP Veteran Custom Firearms and Ammunition

Nutritionist and Personal Trainer, Vitruvian Fitness

Donna is the owner of Northern Arizona’s premier marketing firm. She specializes in the latest digital and traditional marketing strategies for businesses. She dedicates her time on committees and boards to support local nonprofits and organizations in her community.

Phil Whitehead is a retired 34-year law enforcement officer and owns MP Veteran Custom Firearms and Ammunition in Prescott Valley. A service-connected disabled veteran, he’s commander of American Legion Post 140. He’s lived in the Prescott area for 30 years.

Bailey Zygutis is a nutritionist and personal trainer with Vitruvian Fitness. 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.

Coach Jarek Slagowski Owner & Head Coach, Grind Boxing Gym Coach Jarek Slagowski was born and raised in Poland. He is a certified USA BOXING, INC coach and has been the coach of the Polish Kickboxing National Team. He’s now owner and head coach of Grind Boxing Gym in Prescott.

Peg Travers

Loree Walden

Vice Chair, Prescott Commission on Well-Being

Marketing Manager, Yavapai Humane Society

Peg Travers, a retired RN, is the vice chair of Prescott’s Commission on Well-Being and chair of the Parks and Recreation board. She’s a meditation teacher and avid pickleball player, founding Prescott Pickleball Association, which built the Pioneer Park courts.

Loree 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!

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.



Protecting your heart’s strength and capacity may tend to get more attention at certain times of life or certain pages on the calendar, such as during your 40s or 50s or February as American Heart Month.

But the reality is it’s a year-round, lifelong activity easier to maintain the earlier you begin. But, it’s never too late to get started.



a Lifelong Journey It’s a process your entire family — every generation — can share and encourage each other in. The basics of eating a healthy diet and getting healthy amounts of aerobic and muscle-bearing exercise are the same wherever you are in life or the calendar, but some of the specifics vary with age: Kids and teens — The Centers for Disease Control and Prevention recommend children younger than 18 get 60 minutes of physical activity every day. Education about the dangers of smoking is essential.

40s — Be careful about weight gain that can accelerate as your metabolism slows, so make any dietary changes that are necessary. Either start an exercise regimen or stay dedicated to the one you have, finding new motivations along the way.

20s — Adopt a regular workout schedule to establish the habit early, so it’ll be harder to break when there’s more demands on your time. Establish a relationship with a health care provider for yearly wellness exams and take any recommended tests or screenings.

50s — Aging takes a toll on nearly every heart by this age, so see your doctor annually. Menopausal women should learn about the added risks they face due to falling hormone levels. Follow the treatment plan for any diagnosed conditions you have.

30s — Incorporate heart-healthy behaviors such as exercise into your daily life, treating them as the essential building blocks they are. Involve your whole family in healthy exercise and meal preparation. Learn about any hereditary risk factors you may have.

60s and beyond — Continue to watch your weight and make any further adjustments to your diet as needed, as your caloric requirements are likely lower than before. Learn the early warning signs of heart attack and stroke. Remember you are never too old to exercise!




Us Heart

by John Murphy, Chair & Peg Travers, Co-Chair, Prescott Commission on Well-Being


he Prescott WellBeing Commission has a mission to: “Engage those who live, learn, work or play in Prescott in the lifelong pursuit of Well-Being though communication, motivation and action." But, what is the meaning of well-being? Wellness author and speaker Greg Anderson says, “Wellness is the complete integration of body, mind and spirit. The realization that everything we do, think, feel and believe has an effect on our well-being.” There are five branches of well-being the commission has built upon to help identify and improve the overall well-being of our citizens: purpose, community, social interaction, financial and physical. These branches come down to this: “You gotta have heart.” Purpose is the reason to wake up each day — to give back, to do the things that make you feel worthwhile. It’s our heart that helps bring

a sense of accomplishment and meaning. Community comes in the form of our many nonprofit organizations, downtown events, and arts, crafts and sports-related festivals. Prescott has shown its heart with its food banks, efforts to “Save our Bars,” our wonderful Farmers Market — each which helps those in need. Recently, the Frontier Rotary Club reached out to the Prescott community to bring supplies, food and cleaning products to the Navajo Nation. Recently, the Frontier Rotary Club reached out to the Prescott community to bring supplies, food and cleaning products to the Indian Nation. Social connection makes your heart beat through good times with family, friends and neighbors. From the extensive trails and parks to musical events, and now virtual events, we need interaction and social interaction. The greatest predictor of longevity is feeling needed, loved and important.


Financial: The charitable nature — or heart — of Prescott’s citizens has been shown throughout the years, and during these difficult times those who have financial success give to those most in need through donations, activities and encouragement. Physical well-being means good nutrition,

movement, hydration, sleep and relaxation. Maintain ideal weight and physical activity. Think of your heart in more ways than one. All five branches of well-being together create an “attitude of gratitude,” an overall feeling of faith, family and community. That’s the “heart” of the matter.


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Joyful Heart


HEALTHY HEART “Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakens.” — Carl Jung

by Carl Johns, LMT, Director, ASIS Massage Education - Flagstaff


he heart is the most celebrated part of human beings in art, literature, music and in all the spiritual traditions. Chinese medicine sees the heart as the controller, the emperor, the seat of the mind and the spirit and the center of joy, compassion and awareness. Geneticist Mae Wan Ho, working in the realm of quantum physics and biological organisms, understands the heart as the central communication hub with every variable beat, for every cell in the body. The Institute of HeartMath, tells us the heart has neuronal cells like the brain and is in constant communication with the brain — with most of that communication going from the heart to the brain — and encourages us to bring our awareness to our hearts regularly to create heart-brain coherence. HeartMath also tells us that our heart fields are connected to the earth, to the planetary electromagnetic fields of our solar system and

most importantly to each and every heart field on our planet. When the heart space is clear and uncluttered, the heart can bring joy to the jobs of all the other officials (organ systems). Fear, stress, over-work, over-activity — all clutter the heart space and interfere with our ability to approach life with joy, peace,


compassion and awareness. There are many ways to open and calm the heart — creating quiet time, engaging in the creative process, participating in meaningful, heartfelt conversations, connecting with nature, and experiencing any of the myriad styles of massage and bodywork. Consider seeking a

massage and bodywork practitioner. When we feel good, we become healthy. All the stresses, aches and pains start to drop away. So in this heart-centered month, give the gift of touch to yourself and your loved ones, and bring the frequency of joy, compassion and awareness into all of our heart connections.


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g n i t c e t o r P EMPEROR ORGAN: THE


This continues to play out in daily interactions with people when I see how changes in qi and blood flow, yin and yang status, really affect the organs and what we actually experience as “dis-ease." by Katie Borchert, NMD, MSOM, Pain Recovery Therapy & Esoteric Acupuncture


astern medicine views the organs as members of the kingdom, with the heart as the emperor. The heart houses the shen, or spirit, and sends shen to other organs. It also is the master of the blood and commands the vessels. Health and vitality happen when there is ample blood supply, easy flow and the spirit is joyful. Shen regulates emotions, consciousness and other mental functions. This is a very yang bodily substance, so it resides in the blood as a way to be held in place. The health of the shen depends on the health of the blood and the vessels and vice versa. Healthy shen is clear thinking, feelings of peace and healthy relationships with others. We can cultivate healthy heart qi, blood, and shen with our movement, foods, rest and joy. Regular exercise

appropriate for one’s fitness is essential for good health. A variety of pleasurable movements keeps things interesting. Foods that nourish the heart are green leafy vegetables, dates, figs, grapes, squash, fenugreek seed, raspberry and walnut. These are tonics for qi, blood and yang energy,


all which fortify the heart for its constant pumping. Because the heart never stops working, we need to be sure to get good rest. Practicing good sleep hygiene and using calming herbs can promote better quality rest. Most important is cultivating and living joyously.

Joy is the antidote to the negative emotions of anger, fear, grief and worry. It keeps us present in our lives. Finding ways to face all the stresses helps us navigate our journey with greater ease, clarity and peace. Keeping the heart happy and healthy keeps the entire person healthy.

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by Lesley Jenkins, Alzheimer’s Association Regional Executive for Northern Arizona

As communities and care services begin reopening, it is important for caregivers to consider the risks and take additional safety precautions for people living with dementia. Caregivers of individuals living with Alzheimer’s and all other dementia should follow these guidelines from the Centers for Disease Control:


For people living with dementia, increased confusion is often the first symptom of other illness. If this person shows rapidly increased confusion, contact your health care provider for advice. Unless the person is having difficulty breathing or a very high fever, it is recommended that you call your health care provider instead of going directly to an emergency room. Your doctor may be able to treat the person without a visit to the hospital.


People living with dementia may need extra and/or written reminders and support to remember important hygienic practices from one day to the next. Consider placing signs in the bathroom and elsewhere to remind people with dementia to wash their hands with soap

for 20 seconds. Demonstrate thorough hand washing. Alcohol-based hand sanitizer with at least 60% alcohol can be a quick alternative to hand washing if the person with dementia cannot get to a sink or wash his/her hands easily.

3 4

Ask your pharmacist or doctor about filling prescriptions for a greater number of days to reduce trips to the pharmacy. Think ahead and make alternative plans for the person with dementia should adult day care, respite, etc. be modified or canceled in response to COVID-19.


Finally, think ahead and make alternative plans for care management if the primary caregiver should become sick.

For more information on caregiving, please visit 2 2 PRESCOTT HEALTHY LIVING | FEBRUARY 2021


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Downhill skiing—it’s got incredible scenery, beautiful sweaters, cozy lodges, warm drinks, thrilling ski lifts, great socializing and startling amounts of fun. And what a workout!

Gravity may give you an assist, but going downhill requires you to constantly shift your balance, adjust your arms and legs, navigate the slope and pump blood and oxygen throughout your body. It’s a form of interval training, alternating bouts of intense exertion with the rest you get while riding back to the top.

The advantages you gain on the slopes can last for years or even a lifetime: Balance — Just staying upright is the first battle for novices, but it’s a constant battle when you’re downhilling. Swaying from side to side and shifting slightly every second challenges your joints and muscles, especially core muscles, to react and recover almost before you realize it. This improves your balance, and the effect can last into old age, helping to prevent falls. Cardio — The effort and adrenaline involved with downhill skiing inevitably raises your heart rate,

and this leads to positive impacts including lower blood pressure and resting heart rate, higher insulin resistance and improved circulation through clearer arteries. Bones — All that standing, sliding and shifting puts a load on your leg, ankle and foot bones, fortifying and strengthening them with weight-bearing exercise so they won’t become as fragile as you age as they might otherwise. Legs and core — Skiing really excels at working your lower body muscles from continually varying angles as you switch between predictable and unpredictable movements.


The benefits extend from your quadriceps, hamstrings and gluteals all the way to your core and upper body in a way few other activities can. Calorie burn — The challenges skiers face during any downhill run improve balance and build muscle, so it’s not surprising it also burns calories. A Harvard Medical School chart of the number of calories burned during various athletic and daily activities shows a 125-pound person can burn up to 180 calories per 30 minutes of skiing, increasing to 223 for a 155-pound individual and 266 for an 185-pounder.

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Goldwater Lake Trails



oldwater Lake may be the prettiest of the three major bodies of water managed by the City of Prescott, despite lacking the drama of the grand, jagged boulders of Willow and Watson lakes to the north. Instead, it has stands of imposing ponderosas marching right up to the shore, giving an alpine aura to all the picnicking, boating, canoeing, paddle boarding, horseshoe throwing, volleyball playing and other frolicking that happens there. The gorgeous scenery draws many a hiker to the park 4 miles south of Prescott on Senator Highway, which takes downtown’s charming Mt. Vernon Street into the mountains and forest. It’s actually beyond the city limits and surrounded by U.S. Forest Service land, so there are trails managed by both jurisdictions in the area, which give visitors the options of a leisurely stroll or a more extended hike. The City of Prescott has two relatively short, standalone paths hugging the north and south sides of the 55-acre lake. Both can be accessed from the parking lot just in from the entrance into Goldwater Lake Park from the road of the same name.


To the north is the North Shore Trail, which obviously follows the northern shore of the lake, taking you a ¼ mile to the dam that forms the lake. Seeing the manmade edge of the lake can be fascinating and disorienting at the same time but doesn’t put a damper on the fun people have there. The longer one, Banning Creek Trail, wraps around the south shore for about 2/3 of a mile and is connected by three side trails to the longest Forest Service trail serving the area, Goldwater Lake Trail No. 396. No. 396’s eastern trailhead is on the east side of Senator Highway, just south of the entrance to Goldwater Lake Park. The trail starts on the other side of the highway. It winds through the hills and ridges south of Goldwater Lake and the smaller, undeveloped Lower Goldwater Lake to its west, providing spellbinding views of both. This is truly a hike for all seasons for its spring and summer greenery, brilliant fall colors and moody winters laced by blankets of snow that bring an overwhelming calm to the scene. The vegetation varies from ponderosa to Gambel oak to chaparral scrub, willows and boxelders.





The USFS’ Goldwater Lake Trail No. 396 runs past both Goldwater Lake and the smaller Lower Goldwater Lake to its west, continues west to White Spar Campground along State Route 89. Parking fees: None Usages: Hiking, mountain biking, horseback Mileage: 4.7 miles (one way) Level of difficulty: Moderate Elevation: 5,630 feet to 6,164 feet

Photo: Blushing Cactus | Map: The City of Prescott

The Goldwater Lakes area of Prescott National Forest accessible from Senator Highway is served by multiuse trails operated by the city and state in this majestic area. Two paths totaling 1 mile lie within the City of Prescott’s Goldwater Lake Park, which has a $3 admission.



ick into Gear to KFitness

As much as we know exercise is critical to our overall health and love the way it makes us feel, we all have days when we think we are a little too busy, a little too tired, a little too grumpy, a little too “meh” to pull on our workout clothes, lace up our shoes and actually go for a run or pick up those weights. But once you skip a day it is way too easy to skip another and another, until you’ve officially tumbled off the wagon. Working to get back in your routine can be an even more herculean task. There are plenty of ways to catch ourselves before this happens and immediately push ourselves back on track before getting to the point of having to find the track all over again. Remember the payoff — Come back to what inspired you to start this journey to begin with. Was it reaching a certain weight, or knowing you didn’t want to reach a certain weight? A friend’s struggle with diabetes or another condition you don’t want to develop? Meditate on the spark that lit your fire. Set new goals — It’s fantastic if you’re successfully maintaining the level of health you want to be at, but you may need to find more inspiration with a new objective, whether it’s dialing your weight back a little

more, adding more cardio or strength training to balance out the other or looking to nutrition to find the right fuel for you and your workout.

sick or getting close to bedtime), remember even light exercise is much better for recharging your batteries than just sitting on the sofa.

what you’re going to do and have already done. Working out in tandem with someone else doubles the inspiration when you meet your goals!

Find a new groove — If you feel like you’ve hiked every trail in Prescott and Prescott Valley at least three times and they’re not holding your interest anymore, it could be time to forge a new one with an alternative like running, interval training, maybe kickboxing!

Short bursts add up — If your schedule really is packed, try to carve out short breaks for a brisk walk, lifting kettlebells or several burpees. If you get your 30 minutes in by doing 10 at a time the benefits you see will stack up just as high.

Get some quotes — Look for inspirational quotations in books or online that resonate with your mind and heart and write them on post-its, add them to the wallpaper of your favorite electronic device, embroider one into your dog’s collar, whatever it takes to get them front and center in your life. Take it from Arnold Schwarzenegger: “The pain you feel today will be the strength you feel tomorrow.”

Exercise to energize — If you’re feeling tired and rundown (and you aren’t


Bring a friend — Get a workout buddy to either exercise with you or check in with before and after to hold each other accountable for

Don’t count the days, make the days count —Muhammad Ali

Jamie Procknow



A Peek at

Forest Off-Roading

is more rugged and the wildlife more abundant. There are stellar OHV opportunities in each of the Prescott National Forest’s three districts, and there are great ways to reach hikes, trail runs or biking havens you haven’t tried before! Maps and details on these three trails, which showcase the diversity of our area, are available at or the Alltrails smartphone app. Mingus Mountain — Accessible from Highway 89A at Forest Route 104 southeast of Jerome, this 15-mile path (one way)


slithers around the southern base of Mingus Mountain, uses routes 104, 413 and 493 over rocky sections, past historic mines including the Silver King, and to sweeping Verde Valley views. Alto Pit — This trail starts by the Alto Pit OHV Day Use Area just northwest of Prescott off Iron Springs Road; its 400 acres are set in two former gravel pits just below Granite Mountain. It has open pits and trails, and this 22-mile trail takes full advantage of its setting, threading east and west along the base of the mountain through forests

punctuated by massive, gravity-defying boulders. Castle Creek Road to Cleator — This trail’s name is a straightforward description of the 10-mile route. On the south edge of the forest, the road is accessible from Crown King Road via I-17’s Bumble Bee exit (No. 248). The creek it follows for much of its path is actually Black Canyon Creek, and when running it can create just enough mud to be an issue. It ends at the near-ghost town of Cleator and its famous “yacht club,” all of which is for sale for $1.25 million.

Photo: Blushing Cactus Photography


rescott National Forest is a hub for so many outdoor activities — hiking, biking, camping, fishing, horseriding, boating, canoeing, birding and other nature viewing and so many more activities that put you into intimate contact with the beauty of the Bradshaw Mountains, Verde Valley and Chino Valley plateau. The many great trails available for off-roading vehicles can sometimes get lost in the shuffle of all these invigorating pastimes, but it’s another fantastic way to reach the more undeveloped areas where the beauty



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Children are naturally curious and even more so when they’re out in nature. They play longer and stay engaged longer when they’re out in the sunshine and open air, just like the rest of us.


here are so many ways to capitalize on that special kind of focus they tend to have while you’re outside with them to teach them basic concepts in reading, science and math they will soon need for school, if they’re not already there. Here are a few enjoyable activities that combine the lure of the outdoors with basic school lessons. Sun prints — Kids will learn about the power of the sun’s ultraviolet rays

by using loops of tape to secure the back of a piece of construction paper to a sunny outdoor table. Then they can place objects on top of them to see how the sun fades the pigment in the exposed paper over the span of four or five hours, leaving behind a dark print of the object used. More loops of tape can be used to secure lightweight objects like leaves or foam shapes. Spring bulb growth charts — Similar to marking


your child’s height on a wall, only this puts the kid in the driver’s seat. Plant several bulbs from the same or different species, such as daffodils, hyacinths or paperwhites. Track their growth with wooden strips on which kids can draw and color blocks marking the progression of growth, and older kids can measure them with a ruler. Science and math united! Jump-rope spelling — Using a grade levelappropriate vocabulary list

and a piece of sidewalk chalk, give the child a word to spell while jumping rope, one jump per letter. If they get the word and jump right, they get to write the word on the driveway or sidewalk. If they misspell the word or miss a jump, the caller writes the word down in chalk and the jumper spells it twice, once by reading the letters and then without. The game is done when all the words on the list are written down in chalk.

Photo: City of Prescott Parks & Recreations



Why Would you use Trekking Poles? by Amanda Foster & Raigan Fundalewicz, Owners, The Hike Shack


any people have been playing outside more and more lately. One thing we may not think of carrying with us when we hike is trekking poles. In many families, all generations are finding the positive effects of poles; the children, parents, and grandparents are using trekking poles on the trails. The benefits of them include increased muscle usage, more stability, less impact on the lower body, and they can be used to ward off unwanted items you may come across on your path. When you use two trekking poles, you engage your arms and shoulders with each step. This actually helps you to burn more calories when you hike since you are engaging more muscles. With your hands raised a little higher and following the flow of the poles, you increase your circulation and can prevent unwanted swelling in your hands and fingers. Your balance is increased tremendously. It is like you now have an extra set of limbs for stability. They give better traction on different surfaces,


too, depending on the tip, foot or basket used. They are handy in stream crossings, on slippery rocks or if the ground is not stable. If you tend to look up at the scenery when hiking, this helps you to not fall down giving you a safer adventure. Using poles can reduce the impact on your body especially when you are going downhill. They push you to walk with your weight more forward and with more of a fore and mid foot strike. When you walk this way and your upper body absorbs some of the impact, the pressure is reduced all the way down to your feet. This reduction in stress on your body can help keep you on the trails longer and reduce your pain. Trekking poles can also be used to keep away smaller animals, move debris out of the way, test the snow, a puddle, or a river for depth, or to dust off rain drops or snow on trees above you to keep you dry. The benefits to using trekking poles are tremendous. They can keep you walking longer with less pain and keep you safer wherever you choose to take them.

The best view comes after the hardest climb

Jeremiah Scheffer at Granite Basin Lake




by Loree Walden, Marketing Manager, Yavapai Humane Society


s pet owners, we all know they have stolen a piece of our hearts! But did you know they are also incredibly good for our hearts? In a recent study, it was shown that cat owners between the ages of 30-75 are 30% less likely to die from a heart attack than non-cat owners of a similar age, and dog owners of the same age are 31% less likely. It’s also been proven that petting a cat or dog is

one of the greatest stress relievers and actually helps to lower blood pressure. The American Heart Association concluded through various studies that pet ownership in general lowers the risk of heart disease! Pet ownership, especially dogs, also leads to an overall healthier lifestyle because more time is spent outside walking and exercising. This increased physical activity helps to maintain a healthier weight that


in turn helps with blood pressure, cholesterol levels and significantly reduces the risk of a heart attack. Having a dog means you are making a commitment to daily exercise, for you and for them. What I tend to find when wishing I didn’t have to go out for that walk is that I end up actually enjoying it, have a little more pep in my step, and I take time to enjoy the beauty of my surroundings in the process. I tend to

leave the stress of the day behind me and just be in the moment with my baby girl! Pet ownership also helps make you more social by giving you a reason to interact with more people as you are out walking. Just having an animal around helps you to feel less lonely because they are excellent therapists who listen to you and never judge! So while pet ownership may be good for the soul, it is great for the heart!

Some things just fill your heart without trying

Walker & Peaches at the Courthouse Square

PLAY Abbey


e all know keeping your home clean is important to the health of everyone who lives there. But having pets can run counter to this goal, even as they contribute to family health through companionship, lowered risk of high blood pressure and heart disease, added exercise and other things that benefit us all. Fortunately, pet owners have come up with quite a few shortcuts to make it easier to maintain a clean home for human and animal family members alike.

It’s turned into a science for many pet owners.

Pet hair pickup — If you don’t have a lint roller or brush on hand (and these aren’t always the greatest tools anyway) there are many other implements that work, depending on the surface you’re working with: dryer sheets, rubber gloves, packing tape on almost anything, window squeegees and rubber brooms on the floor and more. Baby wipes keep your drain clear — Bathing your


dog is a simple way to keep the cleanliness quotient up in your house, but there’s always the hazard of clogged drains. But the solution can be surprisingly simple — put a baby wipe under the stopper for your tub before putting it in the drain. After bath time is over, put your hands around the baby wipe and slowly drain the tub, catching the fine hairs that would otherwise slither down the drain. Box in the box — Put a barrier between the litter box and any dogs who love to wallow in the sand and

filth by putting a barrier around it, elevate it or use a covered litter box with a secure top to deter any canine incursions. You could even put a doggie sandbox in the backyard so they can get in their digs in a more convenient place. Baking soda cleans up pet urine — Along with its myriad other uses, baking soda effectively cleans up pet urine when it’s caught quickly. Just sprinkle it over the affected area, leave it for 20 minutes and vacuum it up to take care of the stain and the odor!

Photo: Blushing Cactus Photography

Easy Fixes


Pets are good for your soul…

And GREAT for your heart! Petting, scratching and cuddling a dog could be as soothing to the mind and heart as deep meditation and almost as good for the soul as prayer. — Dean Koontz

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SHOOTING OUTINGS For Family, Friends In a family, or social setting, the act of having a group shooting outing can be fun, relaxing and educational, but rules must strictly be adhered to. Safety first is the primary rule of any family or group shooting gathering. Shade covering, such as a pop-up canopy, allows for a break from a sunny day and a place for younger ones to escape the sun. Daytime shooting, especially in warm weather, will necessitate bringing water, food for children and hats. by Phil Whitehead, Owner, MP Veteran Custom Firearms and Ammunition


irst, consider the ages of the attendees. With younger children, special precautions must be taken. Hearing protection as well as a barrier to prevent wandering near the firing line are paramount. Children old enough to participate must be under the hands-on guidance of an experienced adult — one at a time. Don’t overwhelm children by a firearm too big or loud for a first-timer. A single shot .22 rifle or a .22 pistol with a limited round

count in the magazine or cylinder is a great way to introduce them to the enjoyment of shooting while teaching them the basic shooting safety rules: firearms are * All presumed loaded. point a firearm * Never at anything you don’t intend to shoot. keep the * Always muzzle (or barrel end) pointed downrange.

* You are responsible


for anything your bullet hits. — you * Remember can never undo an accidental shooting. These rules apply to everyone. Second, the setup of the shooting area can make it safer. Having a row of tables for guns and equipment is best. Everyone in the area must have hearing protection, and everyone shooting must wear eye protection. It is best to only have

one shooter at a time, so the other adults can watch over the younger ones. Third, a policy of “hot range” and “cold range” must be used. This way everyone will know when it is safe to move about, to check targets and replace them, and to talk freely. “Hot range” must be announced loudly and clearly, as must “cold range.” And finally, when finished, please pick up any debris, bottles, cans and target residue, leaving the shooting area cleaner than before you got there.


t i f e n e B o Cardi FOR A

Healthy Heart by Coach Jarek Slagowski, Owner & Head Coach, Grind Boxing Gym


ne of the most important attributes in the sport of boxing is endurance, aka stamina. It allows the boxer to carry other attributes — speed, plyometric power and technique — through all rounds, whether three rounds in Olympic-style or four to 12 in professional boxing. The fastest or most powerful punch will not help a boxer when she or he is exhausted, especially in later rounds. Endurance workouts

benefit both competitive and noncompetitive boxers. To improve your endurance, you need to exercise your cardiovascular system to increase body oxygen intake. All muscles need oxygen to produce energy by breaking down glucose. The higher oxygen intake during exercise, the more oxygen muscles can absorb, which prevents you from getting tired quickly. Remember: An effective cardio workout is based on raising your heart rate. (Before starting boxing cardio training, see a doctor to ensure your heart is healthy enough). There are two types of stamina exercises: general and special (specific to the particular sport). The best exercises for general stamina can be done outside of the gym such as running, bicycling, swimming, sprints (60 or 100 meter) and long sprints ( 400 or 600 meter). Special boxing workouts in the gym must always

be based on improving technique and attributes like your cardiovascular endurance. There are many drills and exercises in a boxing workout that are fun and a great way to improve cardio — jumping rope with different pace and speed, shadow boxing with fast combinations, striking the speed bag while bouncing, and hitting the heavy bags with a variety of punches and combinations. One of the best cardio drills is hitting target mitts (focus pads) with a training partner. Sparring sessions are the ultimate cardio workout. Whether you box for fun or for competition, improving your cardio endurance through these exercises will help to keep your heart in good health. After all, the term “cardio” comes from the Greek word “kardia,” which means “heart.”


Your n e Sharp



Starting Today Josh Froelich | Photo: Blushing Cactus Photography


here’s no doubt many people today have trouble concentrating on the task at hand, and the technology of smartphones and social media can contribute. But tech isn’t the actual cause of these issues — it’s how you respond to being in the presence of these and other stimuli. Some people need more practice than others in consciously choosing what their brain focuses on at any single moment and how long it stays where it should. Success means getting your required work done more quickly and get on with the business of taking care of you; fitness, nutrition, relaxation and your emotional and spiritual health.

SET YOUR INTENT Make a schedule for what you’re going to do and how long you’re going to do it. Putting your mind to work and setting a realistic deadline for when that task needs to be finished can be wondrous for funneling our brainpower to what needs to be accomplished now! Some people do their best work on deadline.

CULTIVATE MINDFULNESS The opposite of “multitasking,” which has been proven to be a myth as far as working effectively is concerned, mindfulness is the practice of concentrating on whatever you’re doing or is happening in the present moment, gently pulling your focus back whenever it wanders to the pinging on your phone, the meeting that didn’t go well or the one you’re dreading because of how the last one turned out. BUILD FOCUS GRADUALLY If willing your brain to focus on one task for 30 minutes is too much, you can work up to that goal by starting out with five minutes of undivided attention to one priority, then bringing that up to 10 minutes the next day and so on until the half-hour is a breeze. WORK OUT Regular physical activity boosts your focus by releasing endorphins and other chemicals that enhance all brain functions and improve neuroplasticity,

or your brain’s ability to use that blood flow to improve the brain with fresh stores of oxygen and protein. Just in the short term, concentration is improved for two to three hours following exercise.

REMOVE DISTRACTIONS Deeper focus is often made possible by blocking the things that tend to draw your focus away from whatever needs your most immediate attention. Turn your phone off and put it in another room whenever feasible, allot a limited amount of time each day to accomplish what you need to via email or social media and then put those tools aside for the rest of the day or use filters for both. SAY ‘NO’ Sometimes part of the problem is just having too much on your to-do list at a given time. That’s usually the result when others are asking too much of your time, usually without knowing it. Know what your priorities are, and don’t feel guilty about turning down other projects.



Intermittent Silence Self Reflection


ntermittent fasting and intermittent silence are mirror images. One involves withdrawing from sustenance for a significant period of time to accomplish a goal, whether it’s better health, spiritual gain or lodging a protest. Intermittent silence is about withdrawing your own output from speech, and often from visual stimuli, for periods as brief as 10 minutes. The goal is rest and self-knowledge. Also known as “intentional silence,” this practice differs from most forms of meditation and mindfulness by not using a focal point such as a mantra or breathing pattern. Most simplistically, it’s about not speaking or communicating in any way. It can be practiced by sitting down in a quiet place and closing your eyes, but also works when you’re first waking up, preparing a meal or going for a walk. The objective is to stop the chatter in your mind that results from talking and listening to others, whether in verbal or electronic form. Resting your brain for a couple of minutes while listening

to music has been shown to lower heart rate, and similar breaks between conversations can be expected to provide similar results. You want to conserve mental energy during intermittent silences. Instead of giving or receiving information, you quietly observe your own thoughts or nothing at all. Taking breaks from otherwise nonstop communication can also improve your communication when you resume it. It may help you to consider what you want to accomplish by speaking, writing or texting. Inserting that brief pause may make the difference between saying something helpful or unintentionally harmful. Intermittent silence can even be a worthwhile activity for couples or friends to engage in together. Stripping away speech can help you learn how to better pick up on nonverbal cues and other pleasures that come with what’s actually a very intimate exercise. Intermittent silence isn’t for everyone. It does appeal to some people who find


guided meditation too distracting or otherwise unappealing. If this is you, you should give it a try to realize some of the same benefits.


Julie Kahn | Photo: Blushing Cactus Photography

Silence isn't empty. It is full of answers.

e c n a l a B Concentration BRINGS

In yoga, balancing poses are particularly effective at forcing practitioners to concentrate. They need to remember where their weight is being borne and must constantly shift position to keep balance.

These poses, or asanas, may not be possible for everyone right off the bat, but they can be modified by using walls or chairs for stabilization or by keeping both feet on or near the floor.

VRKASANA (TREE POSE) Starting with feet on the ground shoulderwidth apart, bring your palms to meet at heart center and lift your right leg, placing your right foot on your inner left thigh. Raise your palms to the sky and maintain pose for five deep breaths before slowly switching to other leg.


VIRABHADRASANA III (WARRIOR III POSE) Begin with feet touching or shoulder-width apart. Raise your right knee to hip level and begin to kick your right leg out behind you, leaning your upper body forward until parallel with the ground as you reach your hands out in front of you to maintain balance. Hold for five deep breaths, then switch sides.


BAKASANA (CROW POSE) Start with your feet together and bend all the way down. Then kneel until your palms can comfortably touch the ground. Bring your hands to shoulder width and spread fingers. Round your back and engage your core until your feet begin to lift off the ground. Draw your heels up and hold pose for five deep breaths.

ARDHA CHANDRASANA (HALF-MOON POSE) Starting with feet together or shoulderwidth apart, fold your body forward. Place fingertips of left hand on the floor or mat and raise your right leg behind you. Turn your body to face forward and raise your right hand to the sky. Hold for five deep breaths and switch to other leg.


What is


Kyphoplasty, also known as vertebroplasty, is a surgical treatment intended to augment the vertebra to its original state, stabilize bone and eliminate pain caused by a spinal fracture. by Donna Werking, Northern AZ Social, LLC


n kypholasty, a surgical cement is injected into the fractured bone through a small hole in the skin, filling the space compressed from the fracture and relieving pain. The cement strengthens the bones to support the free movements of the joints for normal flow of the body. Most of the time, the patient does not have to stay in the hospital for a long time, and the surgery is complete in a few hours. The success rate of this procedure is relatively

high if the surgery is carried out within two months of the fracture diagnosis. If other surgeries and medical measures have failed to deliver the desired results and mobility, the kyphoplasty treatment may be a suitable option for your treatment needs. . PROCEDURE OVERVIEW In a typical kyphoplasty: 1. A small tube is inserted into the body through a hole in the skin. The general cut is a half-inch in most of the cases to


target damaged vertebral. X-ray technique is used to ensure accuracy. 2. A thin tube, with a balloon at the tip of the top, is inserted into the vertebra. The balloon creates space for the cement in the gap or fracture between the bones. 4. The cement is slowly injected into the damaged bone, and the balloon is removed from the cavity. 5. The cement takes about 10 minutes to harden within the bones.

​ FTER THE PROCEDURE​ A In most cases of kyphoplasty, patients start feeling the relief after two to three days of the treatment. Depending upon the nature of the patient and expertise of the doctor performing the treatment, the time of treatment can vary. General anesthesia is administered, and patients are normally discharged within the same day as the procedure. Source: Watch this procedure at www. nazspineandpain. com/kyphoplasty

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p e e l S o t w Ho S

leep deprivation runs rampant in the U.S., with the CDC estimating 1 in 3 Americans get less than the ideal 7-8 hours of sleep. Up to 70% of survey respondents claim they at least occasionally have trouble falling or staying asleep. The truth is you need to set yourself up for sleep success, leaning whenever possible into your natural inclination to be awake while the sun is out and sleeping when it’s not. However, it might not be very practical to follow that pattern to a T, especially when those hours shift over the course of the year. But there are plenty of ways we can enhance our chances of getting a good night’s sleep. The rewards include improved mood, better heart health and an easier time controlling your weight.

KEEP A CONSISTENT SCHEDULE — Get out of and go to bed around the same time every day, including weekends. Bedtime should be whenever you start getting genuinely drowsy at night. A big gap between weeknight and weekend sleep patterns can lead to jetlag-like symptoms that are clearly not helpful for wakefulness and productivity. CONTROL YOUR LIGHT EXPOSURE — This includes both maximizing exposure to sunlight during the day and reducing light from all sources as you get closer to bedtime. Many experts recommend turning off TVs and electronic devices two hours before bedtime and keeping the room you sleep in as dark and quiet as possible.


LIMIT FOOD AND LIQUID INTAKE AT NIGHT — Eat dinner earlier in the evening when possible, and consider making lunch your largest meal of the day. Try not to drink much, if any, water or other liquid for the last two hours before bed to avoid having to go to the bathroom in the middle of the night. WIND DOWN MENTALLY — As bedtime gets closer, let your mind settle down into a restful place as well. Turn bright lights out an hour or two beforehand, and read a book quietly or listen to soothing music. Many people have found meditation or other relaxation exercises late in the evening helps them get into a sleep-ready state.


Health is not about the weight you lost. It's about the life you gain.

Alanna and Broderick Womack enjoying Goldwater Lake.


Muscle Cramping

While Walking or Exercising COULD BE TROUBLE

Peripheral vascular disease (PVD or PAD/peripheral arterial disease), often called “poor circulation,� is a common condition that affects the blood flow to the legs and feet. by Brad Hayman, DPM, Complete Foot & Ankle Care


ith age, smoking, diabetes and other medical problems, blood vessels can become damaged and lead to peripheral vascular disease. Plaque (a buildup of fat and other materials) may collect along the inner walls of blood vessels, particularly arteries. The plaque and inflammation of the vessels can cause narrowing that results in a restriction or blockage of blood flow to the legs and feet.

The symptoms associated with peripheral vascular disease can include muscle cramping during walking or exercise. In more severe cases the leg and foot tissues become starved for oxygen carried by the blood leading to tissue damage and even gangrene. Early diagnosis and treatment is critical to treat PVD/PAD. A complete physical exam and history is important to evaluate underlying


medical conditions that may contribute to PVD/ PAD while non-invasive testing can determine the extent of the problem. Testing is often ankle/ brachial index-pressure testing, or an arterial duplex/ doppler exam that uses sound waves to make images of blood vessels and evaluate blood flow. Today technology exists to open blocked vessels without major surgery. Stents, angioplasty and

even grafting can be done with minimal risk and good results to improve blood flow to legs and feet. Patients identified to be at high risk for PVD/PAD should be tested regularly (yearly or based on symptoms) to evaluate the extent of the disease and progression over time. This allows for proactive treatment including lifestyle changes, medical management of underlying conditions and surgical treatment as necessary.

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Your heart needs to be healthy and strong for your body to keep up with your life. As physicians we do everything we can to make that possible, but what really makes a difference is what you do every day. by Dr. Hojat Askari, Medical Director, Thumb Butte Medical Center

Protect your heart by: AVOIDING SEDENTARY PERIODS Today’s careers and lifestyles often encourage us to sit still for extended periods. Instead, work 5 to 10 minutes of movement into every hour spent on a sofa or at a desk, whether it’s walking around the block, lifting weights or a quick, high-intensity interval of jumping jacks or burpees. EATING GOOD FATS; AVOIDING BAD ONES Monounsaturated and polyunsaturated fats support your heart health by reducing inflammation. Saturated fats have been shown to raise cholesterol and other markers for heart disease. You really need to avoid trans fats. Check labels to make sure the ingredients don’t include partially hydrogenated oils; make sure trans fats are not listed. GETTING ENOUGH SLEEP 7 to 8 hours is ideal. Getting less than six hours a night doubles your chances


of a heart attack, according to one study of 3,000 people. Sleep has been found to be crucial for maintaining numerous health processes and keeping blood pressure and inflammation in check. But needing to sleep much more than that could also signal the presence or risk of heart disease or other chronic conditions, so consult your doctor if you do. MAINTAINING DENTAL HYGIENE Some studies have suggested bacteria found in your mouth may enter your bloodstream and increase inflammation throughout your body. Gum disease has many of the same risk factors as heart disease, so flossing and brushing daily are part of an overall healthy lifestyle.


Getting to the Heart OF THE MATTER

by Dr. Kimberly Albarran, PT, DPT, Physical Therapy and Nutrition Coaching

Consider these keys to keeping your cardiovascular system — heart, arteries, veins — healthy. EXERCISE Keeps the heart muscle strong. Helps blood vessels produce substances such as nitric oxide and other substances important for maintaining normal blood pressure, blood clotting, inflammation and platelet aggregation to protect and repair vessel lining. The American Heart Association recommends spending at least 150 minutes (2.5 hours) of moderate intensity aerobic activity or 75 minutes (1.25 hours) of vigorous intensity aerobic activity, or a combination of both, throughout the week. Moderate intensity exercise is described as 50 to 70% of maximum heart rate; vigorous intensity is 70 to 85%. To calculate: take 220 minus age, i.e., if you are 40 years old, take 220-40 and your maximum heart rate is 180 bpm (beats per minutes). Multiply max heart rate value by the percentage you want for moderate or vigorous intensity to find where your heart rate should be during exercise. (If you have a medical condition check with your physician first). NUTRITION Meals high in saturated fat, such as marbled steak with butter sauce,

cause the endothelium to release substances that constrict the arteries and make the blood thicker, which increases risk for a clot. Eating a whole-food, anti-inflammatory diet high in heathy fats including avocados, olive oil, omega 3 oils (salmon, seaweed, flax, chia seeds, hemp hearts), a rainbow of fruits and vegetables high in anti-oxidants and dietary fiber helps manage cholesterol and reduces inflammation and oxidative stress-damaging effects on the heart and vessels. Blueberries and beets are especially good, as are such supplements as Co-Q10 that can help with energy, reduced inflammation, oxidative stress. MINDFULNESS, MEDITATION Both reduce stress on the heart. Stress hormones such as epinephrine (adrenaline) and norepinephrine increase heart rate and blood pressure. This happens during exercise and will return to normal when activity is completed. However, under prolonged mental and emotional stress, heart rate and blood pressure may stay high causing negative effects on the heart, blood vessels and potentially other organs, with or without exercise.



Block Effects of Stress IS FOR


ON YOUR SKIN The negative effect of stress on the heart is the most immediately life-threatening, but the misery and imbalances it causes can also show itself prominently in your skin, making it all too obvious to everybody what you’re going through.

STRESS REDUCTION Learn how to turn to some quick-fix stress busters that in many cases can derail its buildup before it even starts — plaster on a smile even if you’re not feeling it, get some of the clutter off of your desk. Even vigorously chewing gum can break its hold on you.



Drill down into what’s causing the stress and address it the best

way you can, whether it’s confronting a harmful situation or turning to longerterm practices like yoga or meditation when the stressor is harder to eliminate.


If tension has found its way into knottedup muscles in your back, legs or arms, try using a foam roller to draw more blood flow to those areas and release them into comfortable stretches.


SKIN PROTECTION Stress can cause our skin to overproduce oil by scrambling hormonal signals to our glands, but the breakouts that result can be quickly treated with salicylic acid, though it should be used sparingly to not dry out the surrounding skin.


small wounds on your * Ifskin are not healing as quickly as they normally do as a possible side effect of stress, try using products with glycerin

and hyaluronic acid to repair your skin barrier, and get foods with plenty of antioxidants into your diet. psoriasis and * Eczema, rosacea are common skin conditions that can be triggered by stress. Follow your health care provider’s recommendations and use prescriptions to keep these under control, along with reducing the stressful environments of your life as much as possible.

Danielle Perez | Photo: Blushing Cactus Photography

Whether most of your interactions these days are at the office, at home or over Zoom, your skin can serve as a window into your body and whatever turmoil it’s experiencing due to stress. But attacking the problem from both sides can resolve your skin stress issues more quickly than you’d expect.

You will never find peace of mind until you listen to your heart

Acker Park



by Carmen Catterfield, MA, Honeybee Healing & Counseling Services


e are all in need of more selflove. There are the familiar practices of self-affirmations, gratitude lists and self-care routines, but I would like to add a new practice to the list — the practice of delight. When was the last time you were delighted by something? Can you remember? Delight too often is an experience we reserve for children, labeling it as juvenile or foolish. But what if what we leave behind in childhood is exactly what our hearts

need as adults? Delight comes naturally to children partially because of their unadulterated ability to be in the present moment — experiencing each second in Technicolor, aware of their senses and entrenched in a moment’s uniqueness. As we age, it becomes easy to get caught in the flow of light that can begin to feel monotonous.

often consider the most mundane. When you are walking, stop and look around. Maybe the light is dancing or a tiny green shoot is finding out how to live in a concrete world. When you are eating your favorite food, savor it. If you intentionally look for delight, you may be surprised what jumps out at you. It is incredibly personal, and for each person it will be unique.

BE CURIOUS And quiet. The forgotten wonders of our life are hiding in the moments we

WRITE IT DOWN As if you were a scientist studying your own joy, make a daily list of your


findings. Soon enough you will have pages of tiny moments of delight. These delights can provide a much needed light on our heavier days, the ones in which our life feels utterly devoid of joy. We pay attention to our pain, and it is important. But we are rarely encouraged to truly attend to our own joy. The practice of studying your own delight to truly understand how to sustain it and nourish it is a fundamental practice of how to truly sustain self-love.



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Optimal Health

by Lori Durr, Owner, Sundara Sanctuary


s Dr. Bernard Jensen, a pioneer in holistic health, said: “The condition of the bowel tissue is often the key to the state of health or disease of a person.” The colon, or bowel, is situated in the abdominal region and forms the last part of the digestive tract. It is involved in the absorption of water, assimilation of nutrients and minerals, as well as the synthesis of vitamins. A major part of the excretory system, the colon eliminates food residue, drugs, heavy metals and other body wastes. This is supported by the billions of friendly bacteria that inhabit the colon and make up some 40% of the dry weight of our fecal matter. This internal system is easily disturbed by stress, pollution, poor diet, medications, smoking and alcohol. COLONIC HYDROTHERAPY CAN: Stimulate bile production and detoxification of the liver.


upport the * Simmune system.

the bloodstream * Pofurify toxic metabolic waste.


I mprove PH balance in the whole body.

rovide a favorable * Penvironment for the friendly bacteria. mprove nutrients * Iabsorption, especially minerals and soluble vitamins. esult in increased * Renergy, advanced mental clarity, clearer skin and improved circulation.


emove, cleanse the colon * Rsafely and effectively of old hard waste material and harmful toxins caused by today’s lifestyle, convenience foods, stress and pollution. An open system is the most discrete and self-regulating, a closed system is invasive and practitioner administered. This safe and gentle internal bath allows warm filtered water into the colon using the Angel of Water system (open system used at Sundara Sanctuary). This state-of-theart system makes it possible to simultaneously bring purified

water into the colon and carry waste out. This treatment can be a prep for a colonoscopy, avoiding the laxative drink. Colon hydrotherapy can cleanse years of excess waste, pollutants and toxic substances. It helps rebalance the bowel flora by facilitating re-population of the stock of friendly bacteria. Hygienic and odorless, the treatment is carried out in a clean, private and relaxing environment. Unlike laxatives, colon hydrotherapy is nonhabit forming and improves the tone of the colon.




Gardening for Newcomers

9:30 a.m. at Watters Garden Center


Evergreens that Bloom Early

9:30 a.m. at Watters Garden Center


Spring To-Do List for Better Garden 9:30 a.m. at Watters Garden Center


59th Spring Open House with 2021 New Plant Introductions 9:30 a.m. at Watters Garden Center

Youth Events & Organizations: YMCA Aquatics Center

(Lap Swim, Family Swim & Group or Private/ Semiprivate Lessons Available)

YMCA Dance Program Team Gymnastics at the YMCA 2021 Youth Basketball League

Ongoing EVENTS

Discovery Saturdays

Last Saturday of the Month

Highlands Center for Natural History

Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays • 10 a.m. to 1 p.m. YRMC Parking Lot

Garden Classes

Saturday Mornings • 9:30 a.m. Watters Garden Center

Prescott Valley Farmers Market Sunday Mornings • 10 a.m. to 1 p.m. 3103 N. Glassford Hill in Prescott Valley

Photo: Blushing Cactus Photography




any of us know what we’re trying to avoid because some foods can gum up the works, making it harder for the heart to pump and circulate blood effectively and raise the risk of heart disease. These substances

include saturated and trans fats, cholesterol and sodium, which can create inflammation and other harmful processes. Many foods that lack these fats and chemicals are OK to consume in moderation, but those that really boost

heart function contain nutrients, vitamins, minerals, antioxidants, soluble fiber and omega-3 fats. They’re generally low in calories, too. Reading through this list of heart-healthy foods, you might get a sense of déjà vu, since many of these

appear on other lists of beneficial ingredients to include in your diet. That’s because, at heart, a good diet’s primary function is to protect your heart’s function from the effects of introducing harmful ingredients into your system:

GROUND FLAXSEED This contains those hardto-find omega-3 fats, and can be sprinkled on salads, in smoothies and just about everything else you eat. It also brings soluble and insoluble fiber to the table, as well as plant compounds called lignans with antioxidant and estrogen properties.

FRESH HERBS AND SPICES Adding flavor through these foods instead of using salt, butter and other heart-harmful things can preserve your heart’s function by itself; many have additional benefits.


TEA Most types, especially green tea, contain antioxidants that fight the effects of free radicals and inflammation. Tea’s high levels of flavonoids and catechins are thought to be particularly effective at reducing inflammation.



BROCCOLI This vegetable includes fibers, fatty acids and vitamins, which all play a role in regulating blood pressure and reducing cholesterol. It also contains sulforaphane, part of a family of chemicals known as ICTs that may protect cardiovascular health as well as fight cancer.

CANTALOUPE You may have to wait till summer for this one, but it’s also packed with nearly all of the nutrients found in acorn squash: alpha and beta-carotene, B-complex and C vitamins, calcium, folate and fiber.

SWEET POTATO You can find potassium, fiber, folate, calcium, vitamins A, C and E and the anti-inflammatory compound choline here. Add its heart benefits to its ability to help regulate blood sugar levels and there’s no reason not to like it!

SALMON Known for its high levels of omega-3 fatty acids, this fish can lower the risk of arrhythmia, lower triglycerides, reduce blood pressure and slow growth of plaque in the arteries as a result.

BLUEBERRIES These tiny fruits are stuffed with 25 different anthocyanins, a flavonoid that enhances coronary health by lowering blood pressure and arterial stiffness. That’s on top of their carotenoids, folate, calcium, vitamin C, magnesium, potassium and fiber.

ACORN SQUASH This variety is loaded with beta-carotene, B-complex and C vitamins, potassium, folate, fiber, calcium and magnesium. It’s a great winter vegetable that can be roasted with olive oil, paprika and other spices for a deliciously healthy side dish.



s s e r t S Compares to Reading

Nature has long been known for its relaxing qualities as a place for humans to find tranquility, healing and rest. Mental clarity and the feeling of reward are all associated with gardening, with the many physical benefits that follow.

by Ken Lain, The Mountain Gardener, Watters Garden Center


ruit tree, herb and vegetable gardening are particularly gratifying and an excellent source of super fresh food right out of the garden. From soil preparation to the joy of harvesting, there is always a task during the growing season! But just how beneficial to your health is this ageold agricultural tradition? The Centers for Disease Control and Prevention considers gardening one of its moderateintensity activities. According to the CDC, moderate-intensity activities for 2.5 hours

each week can reduce the risk for obesity, high blood pressure, type 2 diabetes, osteoporosis, heart disease, stroke, depression, colon cancer, even premature death. Those who choose gardening as their moderate exercise are more likely to exercise 40-50 minutes longer on average than those who like walking or biking. Another example of the health benefits of gardens: “A 10% increase in nearby green space was found to decrease a person’s health complaints in an amount equivalent to a


five-year reduction in that person’s age,” according to the Gardening Matters nonprofit of Minneapolis. Exercising both the arms and legs is recommended to help prevent illnesses like coronary disease. Gardening is a great way to incorporate the entire body while exercising. According to the journal Biological Psychiatry, experts found fresh air helps prevent Attention Deficit Hyperactivity Disorder (ADHD) and results in higher test scores among students. Who doesn’t like fresh air? Gardening has emerged

recently as a scientifically proven stress reliever. Stress causes irritability, headaches, stomach aches, heart attacks and worsens pre-existing conditions in the body. An experiment published in the Journal of Health Psychology compared gardening to the stress relief activity of someone reading. Subjects that gardened experienced a more significant decrease in stress when compared to the subjects who were assigned to read. Visit us here at Watters Garden Center for your dose of garden therapy.




Can Perk Up Health In the past, coffee was associated with adverse health effects, but that was when some studies of its impact didn’t consider many of its drinkers also smoked and had a sedentary lifestyle. More recent research has discovered numerous health benefits from black coffee, though its high caffeine content does warrant caution for those sensitive to it or have acid reflux. How coffee helps: PROMOTES HEART HEALTH — A 2013 review of 36 studies of the link between coffee and heart health by the journal Epidemiology and Prevention found a reduced risk of heart disease in those who drank three to five cups per day over those who drank no coffee or more than 5 cups per day. PROTECTS THE LIVER — Several studies have found coffee drinkers are less likely to die from liver cirrhosis, have high

amounts of harmful liver enzymes or suffer scarring from hepatitis C. A 2015 study found drinking one cup a day reduced risk of death from chronic liver disease by 15%, while drinking four cups reduced your chances by 71%. REDUCES SKIN CANCER RISK — A review of more than 445,000 white participants in the NIH-AARP Health Study published in 2015 by the Journal of the National Cancer Institute found


cases of malignant melanoma were 20% lower in four-cup-a-day caffeinated coffee drinkers. PROTECTS AGAINST TYPE 2 DIABETES — A Harvard study published in 2014 followed more than 120,000 coffee drinkers for up to 20 years and reported that those who increased their coffee intake by more than a cup a day for four years had an 11% lower risk of developing type 2 diabetes. Conversely, those who decreased their coffee by

one cup a day had a 17% higher risk of the disease. SLOWS ONSET OF DEMENTIA — A 2012 study from the University of South Florida took the blood caffeine levels of 124 adults with early symptoms of memory loss, then tracked progression toward dementia over the next four years. No participants found to have a blood caffeine level above 1,200 ng/ml had progressed to full-blown dementia. Coffee was the main source of caffeine.

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Your Heart Celebrates Healthy Choices Happy February! This heart month, consider healthier ways to feed your heart. February is a cooler month, so having comfort foods is utmost for a lot of us. Consider the following points as you prepare or select a meal. And, start with farm-to-table thinking. by Cathy Clements, Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS EAT MORE VEGETABLES, FRUITS — First consider fresh vegetables and fruits, then frozen and canned. Check the amount of sodium in frozen and canned foods. If you choose canned fruit, choose fruit packed in juice or water. CHOOSE HEALTHY FATS — Choose such monoand polyunsaturated fats as olive oil. Limit saturated fats to less than 5% of your calorie intake. Saturated fats are solid fats like butter.

REDUCE PORTION SIZE, EAT SLOWLY — These tips will help with your total calorie intake. Eating slower will help you enjoy what you are eating and enjoy the company you’re in.

REDUCE SODIUM — Sodium intake should not be higher than 2,300 milligrams. Processed foods usually are higher in sodium, which is used as a preservative. Eating fresh foods can impact your sodium intake immediately. Using herbs to season your food is a great alternative.

CHOOSE LOW-FAT PROTEIN SOURCES — Lean protein — chicken and fish — is great for lowering fat in your diet. Low-fat dairy sources, too. Swap full-fat milk or yogurt for 1% milk and a nonfat yogurt.


EAT WHOLE GRAINS — These are good sources of fiber and nutrients that help regulate blood pressure. On cold mornings, oatmeal is a great chose to stay warm and give your body a whole grain.

Additionally, if you plan ahead, whether through meal prep or looking up a menu online before going out to eat, it will help you

be more aware of what is available and what you are eating. Then when you have been following a heart conscious plan, allow yourself a treat. An occasional treat will let you feel like you are not sacrificing everything, and you will still remain on track. Just make it occasionally!



xcess visceral fat, which typically appears in your midsection as belly fat, is known for being especially damaging to heart health by promoting inflammation. This happens because it’s more active than other types of fat at releasing inflammatory molecules and hormones that can lead to such issues as plaque buildup in arteries and damage to organs and joints. This can lead to heart disease as well as type 2 diabetes and other chronic illnesses that damage the heart and circulatory system. Getting rid of belly fat involves lifestyle changes like exercise and stress reduction, but a diet low in added sugar, carbs and red




meat is crucial. And certain foods excel at helping you eliminate visceral fat through nutrients and antioxidants. — Its nutrients * Avocado include potassium, fiber, antioxidants and minerals, and it also has loads of monounsaturated fat, all of which are good for your heart. One study found participants who ate an avocado per day saw bigger decreases in belly fat than others who ate the same number of calories, but no avocado. — These * Lentils legumes are potent with soluble and nonsoluble fiber,

potassium, fiber, folate, calcium, iron and polyphenols (plantbased antioxidants). Lentils are often used as a meat substitute in dishes and are also splendid in salads, soups, curries and more. nuts — Almonds, * Tree cashews, Brazil nuts, pecans, hazelnuts, pistachios, pecans, pine nuts, walnuts and macadamias all bear plant protein, fiber, vitamins, minerals and antioxidants associated with lower body mass indexes and blood pressure. The benefits can stack up from as little as a quarter-ounce per day.

grains — They’re * Whole carbs, sure, but their complexity leads to several health benefits. Their consumption has an inverse relation to visceral and other types of fat in the body. Consume larger amounts of whole grains when you’re expecting to be active than when you’re not. salmon — It’s * Wild one of the best food sources of vitamin D you can find, and D is associated with lower levels of belly fat in men and women. Farmed salmon also contains this vitamin but at considerably lower levels.



Eat Your Way TO A

Healthy Heart

by the Team at Fry’s Food Stores


alentine’s Day is not the only day for matters of the heart in February. As American Heart Month, all of February is a time to focus on keeping our communities healthy and free of heart disease, the leading cause of death among adults in the United States. Knowing about the causes and risk factors for the disease may help you avoid heart problems down the road. Several risks factors play an important role in determining whether you’re likely to develop heart disease. These include high blood pressure, high cholesterol, diabetes, obesity and smoking. The good news is that these risk factors are modifiable and can be controlled with

healthy lifestyle choices, specifically around one’s diet. Consuming food low in sodium and saturated fat is key to preventing heart disease. Show your heart some love by incorporating heart healthy foods into your diet.

are loaded with * Oats fiber, zinc, magnesium

are full of * Blueberries antioxidants. Studies

contains a high * Salmon amount of omega-3,

show they can help lower blood pressure and make blood vessels more elastic. seeds are a good * Chia source of omega-3 fatty acids, fiber, antioxidants, iron and calcium, and they are linked to positive heart health. Chocolate is high * Dark in flavonoids, which have been found to have antioxidant and antiinflammatory benefits.


and phosphorus. They are associated with a reduced risk of coronary disease and can also help with the effects of inflammation related to various diseases, including diabetes.

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GARDEN CENTER 1815 Iron Springs Road | Prescott, AZ 928.445.4159







by Chef John Panza, Owner, BiGA


ost healthy diets and lifestyles start with eating at home, mainly because you can control what’s going into your body. Also, there is an economic value to eating at home. One easy way to start a healthy and economic eating lifestyle at home is to make your own stocks. A simple stock consists of vegetables and sometimes meat scraps or bones that are simmered for a long period of time to create a flavorful broth. They can be used to create soups, sauces and/or gravies or to cook grains, vegetables and rice. The main purpose is to add more flavor in a healthy

way. By slowly simmering vegetables and bones, you can extract nutrients with little to no fat. At BiGA, we make a few different stocks by saving vegetable ends and using the scraps of fish, chicken or beef, which we then turn into sauces or soups. At home, we make what we call “Sunday Stock,” which is strictly made from all vegetable ends, skins, tops and scraps that we used throughout the week. This can include leek tops, fennel ends, onion skins, carrot peelings, celery trimmings, garlic skins and even lettuce ends. Pretty much any vegetable leftovers we can save. Give these a try.

Ingredients: 5 lbs

Chicken bones/ beef bones or beef scraps/ vegetable scraps (John’s Sunday stock)

2 tbs

Olive oil

2 lbs


1 lb


1 lb


2 cups

White Wine

Water Preparation: If using bones, roast in oven at 300 degrees until bones are browned, this helps create more flavor. In a large pot, sauté your stock vegetables with oil until browned, add bones or meat scraps and continue to brown. Deglaze with a wine or alcohol of your choice, add enough water to cover all ingredients and let simmer for 12 to 24 hours (the longer the better). Once done, strain liquid into a container and cool in your fridge until ready to use.



Recipes QUICK

Garlic Basil Pasta for Two by Bailey Zygutis, Nutritionist, Vitruvian Fitness

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5 oz

Spaghetti noodles (dry)

1 lb

Ground beef (uncooked weight)

1 1/2 tbs

Ghee butter (divided)

1 cup

Tomato sauce

1 cup

Finely chopped spinach

3 cloves


2 tbs

Finely chopped basil

Pink salt to taste Black pepper Nonstick spray

Create this quick, hearty meal for dinner this month with your special someone. Double this easy recipe and use the leftovers for this week’s meal prep.

Noodles: In pot, cook spaghetti by bringing 3 cups salted water to a boil, cooking noodles for about 8 minutes before draining. Add 1/2 tbs Ghee butter and keep warm. Meat sauce: Cook ground beef in a covered saucepan with pink salt and pepper. Heat another saucepan to medium-high and add Ghee butter, minced garlic and fresh basil. Cook until basil is wilted and garlic is browned, then add tomato sauce and finely chopped spinach. Let simmer 2-3 minutes, or until beef is cooked through and fat is drained, then combine to create sauce. Top noodles with meat sauce and enjoy! Serves 2 | Prep Time 30 min

Food for Thought

The sneaky spinach in this meal packs a punch. Spinach is high in folate, fiber and anti-oxidants!



Baconwrapped Turkey Meatloaf The whole family will love this keto turkey meatloaf recipe. This low-carb creation is flavorful, juicy and takes just 10 minutes to prep before baking!

2 lbs

Ground turkey

1/2 large 6 cloves 1/3 cup

Onion (chopped finely) Garlic (minced)

Tomato sauce

2 tsp

Italian seasoning

1 1/2 tsp

Sea salt

1/4 tsp

Black pepper

1/2 cup

Wholesome Yum Blanched Almond Flour

2 large


Topping: 10 slices


1/4 cup

Sugar-free barbecue sauce

1 2 3

Heat oven to 350°F. Line a baking sheet with foil or parchment paper. In large bowl, combine all turkey meatloaf ingredients. Don’t over mix. Mold the ground turkey mixture into a 10x6 inch loaf on the lined baking sheet. Arrange bacon slices in a layer on the meatloaf, going across the short way, tucking ends underneath the sides of the meatloaf. Bake for 30 minutes. Spread the barbecue


sauce over the top and sides of the turkey meatloaf, returning to oven to bake 20-35 more minutes, until cooked through and internal temperature reaches 160°. Time will vary depending on thickness of the loaf. If you want to crisp up the bacon, place under the broiler for a few minutes. Rest for 10 minutes before slicing using a serrated knife. Serve with vegetables and yogurt, if desired.

5 6

Serves 12 (1 ¾-in slices) | Prep Time 85 min




Night Dinner


by Chef Alex Erickson, Chef, Raven Café


ate Night is a great way to celebrate the love and appreciation you have for someone special. This meal — pan seared salmon

with grilled asparagus, herb roasted potatoes and carrot, and pinot noir puree — pairs well with a chilled pinot noir. Drop by and our educated staff will pick one for you.

Ingredients: 2 1 sm bag

Baby red potatoes

1 tsp


1 tsp

White pepper

1 bunch


1/4 tsp


1/4 tsp


1/2 tsp


2 med 1/4 2 cups


Yellow onion Pinot noir

1/2 tsp


Olive oil

1/2 tsp

Garlic powder

2 tbs


1/2 tsp

Onion powder

3 large

Garlic cloves

Wash potatoes, cut them in half and place them in a bowl. Add 2 tbs of olive oil and your potato seasoning. Toss well and place on a baking sheet lightly coated in oil. Place in oven and bake at 400°F for about 30 minutes. Peel and slice carrots, garlic and onion. Place in a small pot with 1 tbs of butter and 1 tbs of oil. Cook this on medium heat until vegetables take on some color, about 5-10 min. Once ready, add 2 cups of pinot noir and bring to a simmer. Cover and cook for 10 min. Uncover and cook for 10 more minutes or until almost all liquid is gone.

2 One recommendation — once the puree is blended and reheated, remove from heat before serving and add 1 tbs of butter until incorporated.


3 tbs



Potato seasoning:

Salmon steaks

Take off the heat and cool. Once cooled, blend in a food processor or blender. Return puree to a pan and return to simmer. Asparagus, wash and cut ends. Lightly oil and add a pinch of salt and pepper. Cook on grill or (if not available) bake in the oven for 8-10 min at 400°F. For the salmon, use a nonstick sauté pan. Cover pan with oil, and on medium heat add salmon. Lightly salt and pepper. Turn until all sides are browned and seared. If the center of the salmon is not firm, finish in the oven at 350°F until firm.



Serves 2 | Prep Time 30-40 min


Chili-Lime Shrimp Bake This scrumptious sheet-pan bake is an easy gluten-free treat to put together with broccolini, broccoli, asparagus or other healthy vegetables, which should win easy approval from any nutritionist you ask!

1 1/2 lbs

Baby red or Yukon gold potatoes, cut into 3/4-inch cubes

1 tbs

Extra virgin olive oil

3/4 tsp

Sea salt, divided


Limes, medium

1/4 cup

Unsalted butter, melted

1 tsp

Chipotle pepper, ground

1/2 lb

Fresh asparagus, trimmed

1/2 lb

Broccolini or broccoli, cut into small florets

1 lb

Uncooked shrimp (16-20 per pound), peeled and deveined

2 tbs





Preheat oven to 400°F. Put potatoes on a greased 15x10x1-inch baking pan; drizzle with olive oil. Sprinkle 1/4 teaspoon sea salt; stir to combine. Bake 30 minutes. Meanwhile, squeeze 1/3 cup juice from limes, reserving fruit. Combine lime juice, melted butter, chipotle and remaining sea salt.

Remove sheet pan from oven; stir potatoes. Arrange asparagus, broccolini, shrimp and reserved limes on top of potatoes. Pour lime juice mixture over vegetables and shrimp. Bake until shrimp turns pink and vegetables are tender, about 10 minutes. Sprinkle cilantro on top.

Serves 4 | Prep Time 40-55 min

Fresh cilantro, minced



VegetablePacked Salmon Cakes 5 oz

Salmon, canned or finely diced cooked, skin off

1/2 tsp

1/3 cup

Sweet potato, squash, or pumpkin (pureed or mashed)

3-4 tbs

Garlic (minced)

Coconut flour

1/4 tsp

Regular or smoked paprika

1/4 tsp

Fine Kosher or sea salt

1/4 tsp

Black pepper

1/4 tsp

Curry powder (optional)

1 sprig

Rosemary or 1 tsp dried herb of choice



1 tbs

Oil or butter for the pan


Mash up salmon. If using fresh, remove any skin. Place it in a bowl and then add in mashed or pureed veggies. Use canned pumpkin or sweet potato for a fast prep. Mix. Add coconut flour 1 tbs at a time. You will need only 3-4 tbs depending on the type of salmon. Then mix in herbs and seasonings. Add 2 eggs. Mix until batter is thick enough to form patties. If batter is too runny, add 1 tbs more coconut flour. Form into 8 small balls or roll into 5-6 larger balls. Put balls on parchment paper and press them into cakes so


3 4

they are around 1 inch thick. Turn on skillet to medium to medium high. Add butter or oil. Once heated, add in 2-4 cakes at a time. Cook 3 to 4 minutes on each side or until you see salmon is cooked thoroughly. Canned salmon will cook faster. Remove from skillet. Add 1 tsp more of butter/oil and repeat for the next batch of 3-4 cakes. Garnish with extra rosemary, black pepper, chili flakes or garlic, if desired, and serve with your choice of dip/sauce or as is.



Serves 5-8 | Prep Time 10 min


Super easy, super simple, super delicious! These salmon cakes make for great healthy meals, snacks, party appetizers. And, they’re freezer-friendly. This dish pairs great with steamed veggies or your favorite dip.



Dinner Waffles


by Chef Omei Eaglerider, Executive Chef, Fry’s Signature Marketplace Culinary School

A few swaps and additions helps to increase the heart healthy aspects of this tasty recipe, and voilà! Serve with a dark green salad to add an even bigger heart-health boost. Salsa:


1 cup

Cherry tomatoes, halved

¼ cup + 2 tbs Warm water

1 large

Avocado, diced

½ cup

Whole wheat flour

¾ cup

Corn (frozen, defrosted or fresh from 1 ear)

½ cup

Quinoa flour


Garlic, minced

1 cup


3 tbs

Chopped scallion greens

¼ cup

Toasted wheat germ

2 tbs

Chopped cilantro

2 tsp

Baking powder

1 tbs

Fresh lime juice

1 tsp

Baking soda

Kosher salt, to taste

½ tsp


Optional: 1/2 cup roasted unsalted pepitas

¼ tsp

Cayenne pepper

1 ½ cups

Plain yogurt (regular or vegan)

1/2 cup


1/4 cup

Olive oil

1-2 tbs



Egg whites

2 tbs

Freshly ground flax seed

Preparation: Combine tomatoes, avocado, corn, garlic, scallions, cilantro and lime juice in a bowl; salt to taste. Top each waffle with salsa, sprinkle with pepitas and serve.

Pinch of black pepper

1 2 3

Soak flax in warm water until it forms a thick gel, about 5 to 10 minutes. Whisk all dry ingredients together in large bowl Whisk yogurt and water in separate bowl. Add in flax mixture, oil, and honey. In a small bowl, whisk egg whites until they hold a peak.

4 5

Stir the buttermilk mixture into the dry ingredients until just combined. Gently fold in the egg whites. Scoop batter into waffle iron until it reaches about 1 inch from the edge. Close the iron and cook the waffle until golden brown and crisp, about 3 minutes. Repeat with remaining batter.

Serves 8-10 | Prep Time 10-15 min

CHEF’S NOTE: To freeze waffles, cool them on wire racks when they are done cooking. Line a baking sheet with parchment paper, add waffles and place in freezer. Freeze for 2-6 hours like this, remove from freezer and seal waffles in resealable plastic bags. Waffles will stay good for up to three months.




Slow-Cooked Chicken Tacos Make a zippy, healthful meal everyone at the table will love! The ingredients are extremely easy to throw together in a slow cooker, but as the name suggests you’ll need to wait a while for it all to come together.

1 1/2 lbs Salt

Boneless skinless chicken breast Or, Adobo seasoning to taste

1/4 tsp

Garlic powder

3/4 tsp

Cumin, ground

1 cup

Chunky mild or medium salsa

Taco toppings: 1 cup

Red cabbage, shredded

1/2 lime


1/4 cup

Cilantro, chopped

1/4 tsp

Kosher salt

1 med

Haas avocado, sliced

Lime wedges for squeezing 12 corn tortillas



Season chicken with adobo (or salt), then place in the slow cooker and top with garlic powder and cumin. Top chicken with salsa (no water needed). Cover and cook low for 4 to 6 hours, until chicken shreds easily. When cooked, drain excess liquid from the pot keeping as much of the salsa as possible and shred with two forks. Cover and keep warm until ready to eat.


3 4

Make the slaw, combining cabbage, lime juice, cilantro and salt in a bowl. Toss. Heat tortillas about 30 seconds on each side over the flame of your stove until slightly charred, transfer to a plate with a towel on top to keep warm and repeat with the remaining tortillas. Place 3 tortillas on each plate, top with chicken, slaw, sliced avocado and serve with lime wedges.


Serves 4 | Prep Time 4.5-6.5 hrs

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