Prescott Healthy Living

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MARCH 2021

| PLAY | It Takes Just You to Tabata

Nutrition & Healthy Eating MONTH

Nutrition is the Foundation for Good Health



Hydration Facials Ward Off Winter Dryness

6 Smart Food Swaps to Upgrade Your Diet


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Healthy Eating Nutrition &MONTH

Nutrition is the Foundation for Good Health

Let’s Get Growing Prescott Refocus on Healthy Eating Resolutions

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Start Running in 3 Easy Steps

Lope Around Lynx Lake Loop

Be Mindful When Navigating Downhill It Takes Just You to Tabata

What is the Facet Joint Injections Procedure? Never to Early to Learn Time Management

EmBARKING on Healthy Eating for Your Pet

Pets Equal a Good Night’s Sleep Finding Flow Through Tai Chi

24 26 28 30 32 33 36 38 40

Identify Emotional Need Before Changing Eating Habits

Strong Healthy Bones Need Good Nutrition

| RENEW | Coach Your Immune System to Success Where Did My Time Go? Yoga Asanas Bring Calm Beware the Effects of Pesticides Hydration Facials Ward Off Winter Dryness How Healthy Eating Specifically Helps Women Eat From a Plate, Not a Pyramid Water, Water Everywhere. Which to Drink? Use Citrus Peels to Promote Better Health Magnesium Glycinate, an Important Dietary Mineral


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Massage Promotes Nutritious Movement


42 64 44 66 46 68 48 70 50 72 54 75 56 82 58 60 76-81 61 62 6 Smart Food Swaps to Upgrade Your Diet

What Goes Into a Healthy Diet?

Vitamin D Powers More Than Bones

Read Seed Packets for Better Spring Planting

Complete or Incomplete? All About Proteins

Spring Into the Prescott Farmers Market

Q&A with Cathy Clements, Nutritionist & Life Coach


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his month Prescott Healthy Living is bringing diet and nutrition to the forefront.

Along with physical activity and caring for your mind and soul, it’s one of the three legs on which good health stands. I strongly believe in consuming organic, nonprocessed foods.

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!

They provide our heart, brain and bones with the vitamins, minerals, fibers, antioxidants and beneficial fats our bodies need to function properly. Incorporating whole foods into your life does not mean you have to give up chocolate and pizza and all the other “unhealthy” foods you love. All it requires is incorporating a few healthy alternatives into your diet such as lettuce instead of a bun, cauliflower instead of white rice, or an apple instead of a bag of chips. Keeping up with the latest diet craze is exhausting and unrealistic. There is no one-sizefits-all approach to nutrition and healthy eating. Each person is 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

unique with a different body, background and tastes. The goal of this month’s magazine is to help you make informed choices that will enable you to eat and live healthier.


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


Dr. Hojat Askari

Founder & Medical Director, Thumb Butte Medical Center

Dr. Katie Borchert Naturopath, MSOM

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 Catterfield MA, Honeybee Healing & Counseling Services

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.

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 whole-body approach through nutrition, mindfulness, movement and sleep.

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.

Cathy Clements

Lori Durr

Brad Hayman

Carl Johns

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.

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.

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.

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

Owner, Sundara Sanctuary


DPM, Complete Foot & Ankle Care

LMT, Director, ASIS Massage Education

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.

Ken Lain

Jennifer Martin

John Murphy

Chef John Panza

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.

Jennifer Martin is a registered nurse with a master’s degree in nursing education from Grand Canyon University. She spent most of her career as a labor and delivery nurse and recently transitioned to working as a triage nurse in a busy OBGYN office. She loves caring for her community.

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 Panza 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.

Loree Walden

Dr. Karissa Walton

Donna Werking

Bailey Zygutis

Loree Walden is originally from Honolulu, Hawaii, and moved to Prescott in 2010. Her background spans a variety of careers, including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!

Dr. Karissa Walton is a licensed naturopathic medical doctor (NMD) who specializes in treating chronic pain and neurological conditions. She is passionate about teaching her patients how to optimize their health and performance so they can live the life they love.

Donna Werking 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.

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.

Owner, Watters Garden Center

Marketing Manager, Yavapai Humane Society

MSN, RN, Prescott Women’s Clinic

Founder & Medical Director, The Mobile Health Doc

Chair, Prescott Commission on Well-Being

Owner, Northern AZ Social, LLC

Owner, BiGA

Nutritionist and Personal Trainer, Vitruvian Fitness


s i n o i t i r t Nu


the Foundation FOR GOOD HEALTH

Nutrition is a powerful thing; it sets the table for the rest of our health and the rest of our lives. Nutrition helps to protect us from chronic disease, which in many cases is caused by inflammation from an unhealthy diet. It boosts our immune system with essential vitamins and minerals. It manages our weight without requiring extreme, unsustainable diets. The right foods can help us retain our energy and intellectual vigor as we age. Nutrition increases happiness by raising the level of neurotransmitters in the brain that boost our mood and reduce the risk of mental health disorders. FOUNDATION BUILDING While there’s lots of evidence to prove the importance of nutrition to our lives, we often get conflicting messages on how to eat the most balanced diet for long-term health — fat or nonfat? How low-carb should you go? Just how bad is processed food?

But a consensus has formed around some building blocks for a diet that will keep us fortified with the energy we need for our daily lives; exercise included: healthy vitamins, * Consume minerals, antioxidants and healthy fats including

monounsaturated. Try to meet daily goals set by federal nutrient guidelines or medical providers.


Protein and carbs are critical to building and fueling our bodies, but we should steer away from red meat and refined carbs and toward healthier sources of these nutrients, including lean proteins and whole grains.


About half our diet should come from whole fruits and vegetables because of the wide variety of nutrients and antioxidants they supply to the body. The other half

should be split about evenly between grains and plantbased or animal protein. is an excellent source * Dairy of calcium, vitamin D and protein; low-fat versions are preferable, and alternate sources can be found for vegan eaters. added salt and * Avoiding sugar, saturated and trans fats and limiting alcohol intake can prevent a lot of health issues. Excessive salt, sugar and trans fats (which should be avoided in any amount) are often used in highly processed food.




g n i w o r G t Ge

by John Murphy, Chair, Prescott Commission on Well-Being


hat’s the message Prescott citizens have voiced about the many budding gardening projects sprouting up in our city. With spring on the horizon, days staying light longer, birds chirping, bees buzzing and flowers blooming, it’s time to think about growing a garden. More people than ever are gardening not only as a hobby but an important way to ensure food security in a great backyard activity. Ken Lain, owner of Watters Garden Center and host of the The Mountain Gardener radio show, says he’s never seen such a resurgence of backyard food gardening. “We were amazed at the amount of fruit and vegetable gardens people grew last year. The Victory Garden was reborn, and people are enjoying their gardens,” Lain says. Watters Garden Center hosts weekly gardening

classes on Saturdays. If you have a black thumb, or don’t have the space to grow your own garden, a great way to get fresh, nutritionally dense food is to visit our local farmers market. Kathleen Yetman is the executive director of Prescott Farmers Market. She was born and raised in Prescott, where she discovered the joy of gardening in her grandmother’s backyard. She has led the mission to provide a venue for local farmers to connect and sell their goods directly to the public. Through April 24, the Prescott Farmers Market is open 10 a.m. to 1 p.m. on Saturdays in the parking lot of Yavapai Regional Medical Center, Miller Valley Lot, 900 Iron Springs Road. Additionally, a group of passionate citizens are working to bring back a community garden.


John Assadorian is leading the effort. “Our mission is to build community around a gardening culture through the education, resources, and charity that results when we learn to grow our own food together,” he says. My personal interest in teaching people about gardening has led me to create the nonprofit Make 100 Healthy Foundation, which helps raise money for local farms and gardening

programs. The Gardeners of Destiny training program teaches the next generation how to grow a garden. This effort has been led by legendary gardener Daniel Blake working in conjunction with local farms including B Organic Farm in Chino Valley. It’s exciting to see so many people and organizations embrace the value, joy and benefits of gardening. Without further ado, Prescott let’s get growing!

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RESOLUTIONS It’s March. Are you still working toward your New Year’s resolutions or have you completely dropped the resolution and said ‘I can’t do that’?

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


he feelings of excitement that surround the holidays are worn off and most people are trying to find something to look forward to, but can’t quite see the “next thing.” Returning to your original focus is good during this month. Focus on what you wanted when you originally set your annual goals and focus on what you want in the coming months. Start by maintaining the health goals you started for this year, recommitting yourself to your fitness and nutrition. March weather can be cool or warm, which affords the options of a variety of foods that satisfy. Use creativity when deciding how to maintain your chosen diet during this time. Creativity and flexibility may make your meal planning more difficult but not impossible. Start with the produce section of your favorite supermarket. The dark green vegetables can be eaten raw or cooked and still provide

you great nutrition. Select vegetables you haven’t tried before. Brussels sprouts are a wonderful vegetable that can be cooked on the stove or in the oven. I cut them in half and sauté them on the stove with onion, salt and pepper. I start with a hot pan then take it down to simmer and cover them to get them to the desired crunchiness. They will be bright green if


you like them fairly crunchy. I also thinly slice them and place them on a baking sheet with some olive oil and a vegetable with an opposite color like butternut squash or sweet potatoes. Again just a little salt and pepper and this is a wonderful side dish. If you have leftovers, both versions can be eaten cold or re-heated. I don’t prefer kale, but try warming it with olive

oil seasoning. I mix the kale, which can be tart, with mushrooms and thinly sliced onion. Both of these sides are great with beef, pork, chicken or fish. When I use these with fish, I use fewer seasonings so they don’t overpower the flavor of the fish. Be creative and have fun trying new things. You never know what might become your new favorite.


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y f i t n e d IChanging Eating Habits EMOTIONAL NEED BEFORE

Developing healthy eating habits often is viewed exclusively as a physical endeavor — one to be supported by biological and nutritional science. These are important components to be sure, but also exclude an important truth — our relationship to food is often an emotional one. by Carmen Catterfield, MA, Honeybee Healing & Counseling Services


f you have been attempting to change a food-related behavior for some time without any success, it may be time to turn inward. Let’s say you’re starting a new diet or you’re trying to cut out your “guilty pleasure.” You feel ready, but yet you can barely get through the first week. We tend to blame ourselves. But this is missing the fact that the food habit may be serving an emotional purpose in our life. Changing the behavior without replacing the emotional need it was meeting is almost impossible. This is not a failure; it simply means we have to start with the emotional problem first before we can change the behavior. Find time to sit down and imagine doing the behavior you are hoping to change. Maybe it’s eating that third cookie or maybe it’s the idea of not eating at all. Ask yourself what feels good about this behavior? Because something feels good about it. Maybe it

makes you feel comforted or in control or rewarded after a long day. Write down everything you can think of. This is your emotional need. This is the reason you can’t stop. Flip the page. Think about all of the other things you feel after you engage in this food behavior. Chances are, if you’re trying to change it, it has some negative


impact on your life. Be as specific as you can. You may already know these consequences clearly or some of them may come as a surprise. Try not to become critical toward yourself at this point, remember you are just gathering information, and there is still one more step. Go back to the emotional need from the first page.

Write down a list of all the other activities in your life that give you the same positive feeling. Be as specific and creative as you can. Then come up with ways to bring these behaviors into your daily routine. It will become essential that you prioritize these replacement behaviors as you are trying to change your food habit.


Healthy Bones g n ro StNeed Nutrition d Goo ‘Let food be thy medicine and medicine be thy food.’ — Hippocrates

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


his quote acknowledges the importance of healthy eating. That being said, there are foods that have protective and healing properties and there are foods that can wreak havoc on the body. Let’s take a look at this in relation to bone health. Peak bone mass occurs between the ages of 2535 years. If not maintained through a healthy lifestyle with diet and exercise, the rate of bone breakdown can start to exceed the rate of bone production. This is when we start to see osteoporosis and osteopenia occur. Other risk factors for developing osteopenia and osteoporosis include being female, Caucasian and Asian, and experiencing menopause. Men can be at risk as a result of lowered testosterone levels & sedentary lifestyles. Digestive disorders (such as acid reflux),Crohn’s and Celiac disease, low fruit and veggie intake, depression and anxiety, parathyroid and thyroid conditions, certain medications (such as acid blockers, corticosteroids, immunosuppressants, anticoagulants, some

diuretics, chemotherapy, laxatives, & some antibiotics) and eating disorders (such as Anorexia & Bulimia) can cause difficulty with nutrient absorption and demineralization. Smoking, alcohol (two drinks per day), caffeine intake (three 3 cups caffeinated coffee per day), sodas containing phosphoric acid, high sugary and processed foods high in sodium and phosphorus pull calcium out of the bone and cause weakening of the bones. Speak with your health care provider about bone density screenings. Have your vitamin D levels checked. Vitamin D helps the body digest bone building minerals such as calcium, phosphorus, magnesium, zinc, manganese, copper and boron. Foods high in vitamin D include mushrooms and wild sockeye salmon, which contains nearly 1200 IU of vitamin D for 6-ounce serving. Nori, a dried seafood vegetable, also is rich in bone-building nutrients. Enjoy 4 ounces of nuts and seeds daily for calcium intake. Drink more water and less soda and caffeinated drinks,


and warm herbal teas to help improve digestion. Reduce animal protein and dairy because both create acid precursors increasing the need for calcium from the bone to bind with them and eliminate them in the

kidneys. Increase your intake of fruits and veggies, especially dark leafy greens, which are higher in minerals and aide in reducing the acidity of the body. Engage in strength training and load-bearing exercise to stimulate bone growth.


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t r a t S RUNNING



Many of us dream about running marathons or half-marathons in exotic locales but are too intimidated by the training process to see if it can ever become a reality.

The first thing you need to do is find a comfortable, supportive pair of running shoes. If you have any chronic health issues or have been sedentary for more than a year, you should also consult your doctor before starting an exercise program. Here’s a good howto guide for people who want to start on their own or with a running buddy. If you’re already eyeing a certain 5K you can find numerous tailored training programs online.


WALK BEFORE YOU RUN If you’ve never been a runner before, it’s a good idea to start out walking for 20-30 minutes four times a week for at least a couple of weeks. Then you can start run-walk interval training. For example, you can begin running for 30 seconds at a time, then walk for 2 minutes. Build yourself up to 6-8 minutes of running for every 30 seconds to 1 minute of walking, however long it takes. This reduces your risk of joint injuries and makes the process of training less daunting.



CONTROL YOUR PACE Make sure you’re able to fairly easily sing or hold a conversation while you run — you shouldn’t be gasping for breath. On the other hand, if you’re belting “Sweet Caroline” or yelling at your running partner, it could be a good idea to start pushing yourself a little more.


A FEW DAYS AT A TIME Don’t run every day, at least for the first three to four months of your training, so your joints can continue to adjust to the repetitive motions you’re putting them through. If you start at three days per week and hold to that schedule for six weeks, you can consider adding a fourth day if you’re comfortable and satisfied with your progress.

Cathy Clements | Photo: Blushing Cactus Photography

By setting a more realistic goal, like running a 5K, your running dream can come true in as little as six to eight weeks.

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Lope Around

Lynx Lake Loop


ll of Greater Prescott’s lakes are gems, but Lynx Lake could be the ultimate crowd-pleaser. Found on Walker Road just south of state Route 69 and the border between Prescott and Prescott Valley, it’s the farthest east of the five large man-made lakes in the area, centrally located for the population and the closest to Phoenix. It’s the heart of a recreation area that offers just about any category of outdoor fun the Prescott National Forest has on offer: camping in tents and cabins, fishing, boating, canoeing and paddle boarding, swimming, picnicking, even gold panning. And the hiking — there are 14 trails crisscrossing the recreation area, most allowing mountain biking and horseback riding. The lake itself is ringed by a half-paved, half-dirt trail rated as “easy.” The trail along the western shore is paved and wheelchairaccessible, while the eastern shore gets a narrow dirt path with some rocky spots, but most hikers will find it easy to manage. Bikes and horses are not permitted on Lynx Recreational Trail No. 311; the 2.4-mile loop is heavily used

by hikers of all experience levels, drawn by the alpine atmosphere and a path that welcomes anyone interested in working some enjoyable exercise into their day. The trail is excellent for spotting all types of animals, but birdwatchers often get the most action. Bald eagles often reign over the lake in winter, and the west (paved) portion of the trail can be subject to closures between Dec. 1 and June 30 to protect their nesting sites. Ospreys take over in summertime when javelina can be spotted along the shoreline, as well as many small birds including the smallest of all, hummingbirds. The views along this lake are spectacular whichever side you’re on, and every time of the year, the imposing trees mirrored by the water. If you’re lucky enough to catch it in the snow you’ll never forget its beauty. Summertime breezes and shade make it the ideal setting to beat the heat. Bring every generation of your family here to create wonderful shared memories or come by yourself or with a buddy to jog around the shore two or three times — whatever you’re in the mood for, this lake will deliver!


Trail etiquette is an important part keeping our trails fun and safe for all trailofusers





It takes about 45 minutes to complete the loop trail, which connects to Johns Tank Trail No. 94 (also for hikers only) and trails Nos. 401-406, which connect the popular campground to the lake. Parking fees: $5 for day use; free on Wednesdays Usages: Hiking Mileage: 2.4 miles Level of difficulty: Easy Elevation: 5,550 feet

Photo: Blushing Cactus | Map: The City of Prescott

The trail begins and ends at the south shore parking lot of the Lynx Lake Recreation Area. Travel east (from Prescott) or west (from Prescott Valley) to Walker Road, then drive 2.6 miles south on Walker to Southshore Drive. The trailhead is about 1/3 mile in on your left, just before you reach the parking lot.


n e h W l u f d n i M e B

Navigating Downhill


ost of the time you don’t have a lot of choices while ascending a hill — you lean forward and use an easy gear to make any progress. Downhill, gravity is on your side and it’s your job to decide how to use it for speed and control. When approaching a steep grade on your bike, start picking out your line, or the route, you want to take to the bottom of the hill. You

need to be cognizant of the hazards you’re trying to avoid but maintain your focus on where you want your tires to go. Braking skills are key as you begin your descent. Virtually everybody realizes slamming your front brakes while downhilling is bad, but they still need to be used. If you keep your body in the proper position, sitting as far back on the seat as you can without losing your control, you


should be able to apply rear and front brakes with the same force. If you need to regain momentum, release the front brake a bit. Hold your arms and legs as close to your bike as you can to absorb the inevitable shocks that will come your way but try to keep your muscles relaxed. Keep your feet in platform (3 and 9 o’clock) position unless you’re going around a tight corner. It’s tempting to let

yourself fly down the slope, but the inevitable surprises in the form of other bikers, hikers and wildlife requires you to keep command over your speed. Remember you don’t want to end up in a skid, which will eliminate any control you have over your bike and might damage the trail. Learning to combine these skills will allow your path to flow downhill without endangering yourself or anyone else.

Photo: Blushing Cactus Photography

Mountain biking by definition involves many slopes, which new riders must learn to master before they take on many trails beyond the “easy” level or go riding with their more experienced buddies. These are the reasons most people take up the sport in the first place, so these are crucial skills to pick up.



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to Just You Tabata

HIIT, or high-intensity interval training, is having more than just a moment in the fitness world spotlight because research is backing up its claims of being more effective at boosting your fitness level in less time.

One intensified form of HIIT is called Tabata. In most formats, HITT’s rest periods are as long as or longer than the full-stop bursts, while Tabata only gives you 10 seconds of rest for every 20 you spend working out with maximum effort.

WHERE DID TABATA COME FROM? A 1996 study done by Japanese physician Dr. Izumi Tabata found that speed-skater athletes who trained at this pace for 4 minutes five times a week over six weeks improved their anerobic (muscular) capacity by 28% while a control group who worked out for one hour five times a week did not see any improvement. The Tabata group also saw a bigger boost to their aerobic (cardiovascular) capacity than the control group. HOW DO I TABATA? You can integrate virtually

any cardio or strength exercise into a Tabata routine. You can stick with the original fourminute unit, but many workouts use these chunks as building blocks for a longer stretch, most commonly 16 minutes. Some can last for a half-hour or more. For an example, if you’re going to do four minutes you can do pushups for all eight 20-second intervals, switch exercises after every minute (i.e. pushups, jumping jacks, burpees and squats) or switch after each 10-second rest interval (the first four plus jump kicks, lunges, mountain climbers


and jumping rope). Tabata workouts are endlessly adaptable, and the number of moves you can do them expands with each four-minute block, though the longer you work out the harder it gets to keep track of what you should be doing! If you want to strength train you can choose one, four or eight moves that employ your favorite set of dumbbells. You can also alternate between aerobic and weight-bearing exercise, assuming any equipment you need will be within easy reach. SHOULD I TABATA? Because of its souped-

up intensity, Tabata is generally recommended for people who have done HIITs for a while or have spent enough time doing whatever exercises are involved to perfect their form and minimize their risk of injury. If you decide to give Tabata a try, do make time for five to eight minutes of dynamic stretches like hip rocks, arm circles and such yoga stretches as threading the needle. This and a cool-down of at least five minutes will prepare you for and allow you to recover as you throw everything you’ve got into the workout and see some amazing results.

Dre Caldwell | Photo: Blushing Cactus Photography

The result is efficient at building strength and maintaining or losing weight, but can also be brutal on your body without proper warm-up and cool-down routines.



e th is t a h W Facet Joint Injections PROCEDURE? by Donna Werking, Northern AZ Social, LLC


ajor joint injections of the extremities, such as in the knees, shoulders, hips, etc. are used to treat the pain that comes most commonly from arthritis. ​The joints of the extremities can undergo degeneration from constant wear-and-tear (osteoarthritis), from injury (chronic sprains) or from disease (rheumatoid arthritis), which leads to chronic inflammation and pain. If the inflammation is severe and left untreated, the joint can become permanently damaged from erosion and destruction of the cartilage lining of the joint. The biggest joints of the extremities are the ones most involved with arthritis, such as in the shoulders, hips and knees. Arthritis can also involve the smaller joints such as the ankles, wrist and finger joints. The medicine injected (corticosteroid) reduces the inflammation and swelling inside the joint space. This treats the pain long term.



The procedure can be done in an office setting or our ambulatory surgery center at Northern Arizona Spine and Pain Center. You may be sitting or lying down to be comfortable. This will allow the physician to palpate and to identify the joint space where the needle will be inserted. The local anesthetic is injected to reduce discomfort. Once the needle is properly positioned inside the joint, the injection is then performed using a mixture of a local anesthetic (lidocaine) and an antiinflammatory agent (corticosteroid). It is the corticosteroid medication that reverses and controls the inflammation of arthritis that causes joint destruction and pain. Sustained, long-term relief usually is achieved after a series of injection treatments.


Icing for 15 to 20 minutes several times later that day is recommended, along with easy range of motion exercises. You may return immediately to work or regular activities after the injection. You may drive, although some people feel less nervous if they know they have someone along to drive them home. You should continue any physical therapy sessions already scheduled. You may be sore for the first 24 to 48 hours. If any unusual redness or swelling or warmth occurs at the injection site, notify the physician. You may continue taking all of your regular medications. It may take a few days for the corticosteroid medication to start working, and you should notice long-term pain relief starting to work by then. Watch the facet joint injections procedure at www.nazspineandpain. com/major-joint-injections

Never too Early


n r a e L o t Time Management The last thing a toddler should have to worry about is time management. But that is precisely the age you can start teaching children about concepts related to the passage of time.


hese are the very first steps on the path to effectively scheduling their time. This is one of the most important skills they take

to school, extracurricular activities and on to the grownup world of jobs, family life and finding time for all those workouts they’ll need to fit in every week.

It’s never too late to start modeling and incorporating these very adult actions for your kids, but it’s never too early, either. The earlier and more consistently

you do it, the more natural and commonsense it will be for them. If you incorporate it into their play, the more fun it will be later in life.

AGES 5-7

Miranda and Sterling Stephens | Photo: Blushing Cactus Photography

AGES 1-2

Keep regular mealtimes and bedtimes whenever possible. Very young children thrive on order and repetition.

AGES 3-4

Create a schedule out of symbols representing different occasions in your preschooler’s day, like a bowl of cereal for breakfast, books or crayons for the start of the school day, a pillow for naptime, etc. Have your child check off the pictures after the tasks are done, and soon she or he will know the order in which things happen and how to predict the day.

Use a visual timer to help kids see how much time is left to complete a task, such as a homework assignment. Several smartphone apps offer timers like this aimed at young children, but something as simple as an hourglass, kitchen timer or an analog clock works for picturing elapsed time.

AGES 8-11

Have your kid set up a schedule for working on a longer-term assignment like a science fair project they’re given a month to work on. Ask them to break the project into smaller steps and estimate how long each one will take. If it ends up looking like they won’t have enough time to do everything, they’ll need to decide how to work more efficiently.



“Wherever you are, be all there.” - Jim Elliot



Healthy Eating




by Loree Walden, Marketing Manager, Yavapai Humane Society


e try to spend time on good nutrition and healthy eating for ourselves, and it is just as important we spend time on those things for our canine family members.

I recently noticed that my dog was having issues with her potty sessions, and she was just getting a little lethargic. A friend told me about the homemade dog food she makes for her

dogs that incorporates dry food with wet, and how much they love it! Cassidy has always been a picky eater and not a fan of dry food, which is necessary for her health, but I decided to give the

2 lbs

1 bag 1

Boneless, skinless chicken breasts

recipe a try. She loves it, eats every drop, is having much healthier and successful potty sessions and is feeling much better. I will never buy another can of dog food again. Here you go:

Frozen peas and carrots Sweet potato

1 can/box Unsalted chicken broth or stock


Bake the chicken at 425° until fully cooked (about 20-25 minutes and when thermometer inserted into thickest part reads 160°165°). I use a small amount of olive oil on the pan to avoid sticking or burning (added bonus, olive oil helps fur stay healthy and shiny).


Use your food processor to chop the chicken or cut it by hand into very small pieces.

3 4

Cook the sweet potato until it is cooked but still firm; remove skin. Cut into small doggie-sized bites.

In a container add cooled chicken, frozen veggies, cooled sweet potato, and some chicken broth. Mix all ingredients together and refrigerate.


When serving, I put her dry food in the bottom of her bowl, add some chicken broth and the chicken mixture, mix it all together and serve with love.

Depending on the size of your dog, this should last about a week. (Cassidy is 20 pounds and she eats it twice a day with about ¼ to ½ cup per serving). There are many other versions of DIY dog food online so you can change things up between chicken/beef and other proteins. Now you can sit back and get ready for some thank you tail wagging and kisses. It’s nice knowing your fur-kid is eating healthy yummy food and getting the nutrients they need naturally. 3 6 PRESCOTT HEALTHY LIVING | MARCH 2021

Bone Appetit!

Jager Von Schnitzel

“Where there is love there is life.” - Mahatma Gandhi


Pets Equal T

here’s been debate through the years over whether having your pets sleep in bed or in the bedroom with you is beneficial. But, most recent research suggests it is a good idea, making pet parents feel less lonely, more secure and strengthening their bond to their animals. FOR THE DOGS The Mayo Clinic in Scottsdale said in 2017 that in most cases sleeping with your dog is just fine and actually beneficial on both ends. This finding

is based on a five-month study of 40 healthy adults and their dogs, ages 6 months or older. Both humans and canines wore monitors for seven nights during the study to gauge the quality of their sleep. As long as they slept in the same room, the humans were found to have 81% sleep efficiency while the dogs did even better at 85%. Quality of sleep for humans did decline a little if their dogs slept in bed with them. CONTENT WITH CATS? There doesn’t appear to


be a recent study of the same scale as the Mayo’s scientifically observing how well cats and their people sleep together, but there are pluses and a few minuses to the practice. Kitties are nocturnal by nature, so there’s a better chance your pet will be jumping up and down during the night and deciding they want to play with you at 3:30 a.m. If you have allergies or asthma, sleeping with a cat nearby may be detrimental to your health, and the same may apply in some cases with dogs.

On the other hand, there are many reasons why you and your cat could enjoy snoozing in bed together, and one survey from the American Pet Products Association found 62% of cat owners permit this, versus 50% of dog owners. Felines run a few degrees warmer than we do at around 102 degrees and tend to seek out more heat, so cuddling up with a slightly cooler person can bring both of you more pleasure and comfort. The emotional benefits of pet ownership extend to bedtime, too.

Photo: Blushing Cactus Photography


Spring Into Health With Your Pet 928.445.2666 | 1625 SUNDOG R A NCH R D., PR ESCOT T


w o l F g n indi Tai Chi Fthrough Tai chi, an ancient Chinese martial art that combined learning smooth movement with the deployment of weapons, is now a popular choice for those seeking a form of gentle, meditative exercise. It’s done in many forms from classes in which all students work in unison to individuals learning the basics from a magazine or YouTube.


he art of tai chi is comprised of movements based on motion seen in nature. These motions can be very intricate, and the positioning of your arms and legs can be crucial to achieving the right form without injuring your joints. Most tai chi classes in the U.S. incorporate breathing exercise and some of the simpler movements of qigong, a separate ancient Chinese tradition that from the beginning has focused on health and wellness, rather than martial arts. The health benefits associated with it include many linked to any form of regular exercise such as improved mood, physical fitness, balance and flexibility, and brain function, as well as reduced stress,

anxiety and depression. Since it includes moderate movements that don’t stress the heart or joints, it’s a safe exercise regimen for most people to take up in classes or on their own. But if you’re pregnant, have severe osteoporosis, current sprains or fractures or any other concerning conditions it’s best to ask your health care provider whether it’s the right choice for you. No matter what your experience level is, it’s a good idea to warm up before every tai chi session through simple movements like head, shoulder and hip rolls, bending over to touch your toes and circling your knees while keeping them together. Concentrate on your breath and intent while you do this.

Here are three simple movements for beginners to try: BRUSH THE KNEE Begin at “T stance,” or standing with hands on your hips and your right heel on your left shin, just above your ankle. Lift one hand up facing forward while the other hand is in front of the body with palm facing downward. Bring one foot forward, twist at the waist and push your raised hand forward while pushing your other hand to the side brushing past the knee. Exhale as you do this, then inhale as you circle your hands back to starting position. PART THE HORSE MANE Hold your hands in front of you, one above the other, palms facing each other as

if holding a large ball. Shift weight to whichever leg is on the same side as the upper hand. Bring the opposite leg in front and move your lower hand forward as if you’re supporting the bottom of the ball. Bring other hand to your side, palm facing down. WARRIOR AND SCHOLAR With your feet together and hands relaxed at your sides, breathe in while sinking down at your knees with left hand straight and right hand clenched into a fist. As you continue to exhale, cover your right fist with your left hand and bring yourself back to a standing position. Repeat if desired.



Coach Your

Stacy Lind, Katie Flood, Adelena Thompson, George Skirm and Andrea Boehland | Photo: Blushing Cactus Photography

Immune System Y

to Success

our immune system is extremely complex and made up of specialized cells produced in your bone marrow that reside throughout your body in your skin, bloodstream, lymphatic tissue, spleen and other vital organs. Its job is to respond to outside threats that touch or enter your body, and for most of us, it functions properly most of the time through a process called inflammation. Yet sometimes it fails to detect a threat or is overwhelmed by one. Other times it overreacts to a substance that is not a threat or keeps up the fight long after the invader is no longer a threat, creating excess inflammation that leads to autoimmune disorders, allergies and can contribute to heart disease and other chronic issues. Your immune system can be your savior or a destructive force — but you can take some control over it. Research indicates that humans’ immune response may decline over time, in part, because of the presence of older, damaged immune cells that are not functioning as well as they used to and are not being replaced by new ones to defend against threats more efficiently.

How you can encourage the regeneration of immune cells sounds a lot like the other things you’re doing to stay healthy, so don’t sweat about this — coaching your immune system should only require a few tweaks to your lifestyle.

— Eating a wide variety of * Diet fruits and vegetables that have high nutrient value and are minimally processed helps your immune system, while eating sugar, red meat and refined carbs has a negative effect, according to Harvard’s T.H. Chan School of Public Health. Probiotic food contains healthy bacteria that maintain your gut and immune system, including fermented food such as kombucha, sauerkraut, kimchi and miso. Prebiotics are fibers that feed the healthy bacteria and are found in such vegetables as onions, artichokes, garlic, chicory, jicama and leeks. Certain nutrients such as vitamins A, C, D and E are particularly helpful, and your health care provider could recommend you take a supplement to boost your dietary intake.

— Getting seven to * Sleep eight hours of sleep nightly encourages production of “natural killer” immune cells that fight infection, while sleeping for just four hours can trigger inflammation, according to the National Institutes for Health. — Regular, moderate * Exercise to vigorous exercise helps to disperse immune cells throughout your bloodstream, reaching every nook and cranny of your body and stopping infections early enough to prevent or reduce the damage, a scientific review by the Journal of Sport and Health Science found. Intense exercise, however, could have a negative impact on immunity. — Meditate or find * Relax other ways to counter the effects of stress; hormones released during times of stress disrupt the immune system’s processes, weakening it and making you more susceptible to infection, as well as depression and anxiety, according to researchers at the University of Illinois.


y M d i D e r e h W


Time Go?

Very few of us would say we have enough time during the day to finish everything we need or want to do. Those who come closest to that goal are probably masters of time management, a skill that can be learned beginning in childhood (see page 33). But no matter how long you’ve excelled at that skill, or haven’t, we all come to a point every now and again when we must reassess our schedules plus figure out what we’re doing with whatever unscheduled time we have left over. Maybe you’re working on projects until 1 a.m. most nights because you procrastinate during the day. Or you get to bed at a reasonable hour but can’t sleep because you’re thinking about everything you didn’t manage to accomplish. Or you’re hoping to avoid such moments of crisis. It’s time to start asking yourself some questions:


What parts of my life are thriving, and which parts are dying? Are there parts I should let go; are any lapsing on their own?

I spend my day * Do on tasks that support myself, my family, my values and my wellbeing? Do I have any time available for things that don’t? I need to establish a * Do morning and/or evening

ritual to guarantee I have a few moments to myself during the day? do I begin to get * When tired in the evening? Does this happen hours before my usual bedtime? I usually have more * Do than three to five major tasks to complete each day? If so, can I get some things off my plate? I work through my * Do lunch break? How can I shift some things around so I don’t have to?


I committed to * Am some projects, causes or relationships I will never have enough time to properly support? I saying “yes” to * Am more requests than I can reasonably handle?

Julie Kahn | Photo: Blushing Cactus Photography

I enjoy what I’m * Do doing, most of the time?

Photo: Blushing Cactus Photography

Time has a wonderful way of showing us what really matters.

Yoga Asanas Bring Calm

People find their path to yoga in many ways, but one of the most common is a search for a calming force, a time to focus on the moment in a positive, restful environment while connecting with their bodies through stretching and movement. Given the variety of yoga poses, or asanas, to choose from it’s easy to craft a sequence that helps you release the stresses of the day and week and extend your body and mind into the power of a relaxing stretch. Here are several asanas especially good at promoting relaxation and calm in any yogi. Breathing evenly through your nose making a whooshing sound on the exhale will also promote a sense of calm. Spending one minute in each pose is ideal for relaxation, but that can be adjusted to meet your experience level and physical ability. After a little practice, you can arrange these poses into a sequence that works for you. BALASANA (CHILD’S POSE) Starting with feet on the ground shoulder-width 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.

BHUJANGASANA (COBRA POSE) Lie face down on the floor and place your hands flat on the floor near your shoulders, with your elbows bent upward. Inhale, then slowly push your shoulders and chest upward until your arms are as straight as you can make them without locking your elbows.


MARJARYASANA (CAT POSE) AND BITILASANA (COW POSE) These are usually done alternately during yoga sequences. Standing on your hands and knees, you arch your back upward for cat pose and downward for cow pose.

SETU BANDHA SARVANGASANA (BRIDGE POSE) Lie on your back with your feet on the floor and your arms at your sides. Inhale, then lift your chest torso and hips off the ground until you form a bridge-shaped pose with your body.


SUKHASANA (EASY SITTING POSE) Sit with your legs extended in front of you, then slowly bend your knees and cross them so your right foot is under your left knee and vice versa. Hold for at least one minute and then switch your legs.

UTTANA SHISHOSANA (EXTENDED PUPPY POSE) Stand on your hands and knees, then exhale and bring your buttocks so they are halfway to your heels. Then bring your head forward and touch your forehead to the floor, stretching your arms out on the floor in front of you.

UTTANASANA (STANDING FORWARD BEND) Start from a standing position and bend forward at your waist as far as you can and try to touch your finger to the floor. Press your face into your legs and hold position for four to eight breaths before returning to standing position.

VIPARITA KARANI (LEGS UP THE WALL POSE) Lie on the floor near a wall. Inhale, then exhale, and move your legs so they are resting on the wall, knees bent slightly. Keep your back flat on the floor.






Effective washing of produce is important along with buying organic fruits and vegetables when possible. by Brad Hayman, DPM, Complete Foot & Ankle Care


n the October 2020 issue of Consumer Reports, I read an article on “Pesticides on Produce” describing how much contamination there is in fruits and vegetables that may contribute to disease in humans. The article described several insecticides used on produce including potential neurotoxins and hormone disruptors. These chemicals include: acephate (a neurotoxin), chlorpropham (may interfere with thyroid hormone), chlorpyrifos (a neurotoxin), cyhalothrin (may interfere with the body’s

neuromuscular system), famoxadone (a hormone disruptor), and fludioxonis (a fungicide that may have hormone disruptive effects). As a podiatrist I see many patients who suffer from neuropathy and other neuromuscular conditions. Neuropathy often presents with a combination of symptoms that range from numbness, burning, tingling, disrupted balance and other difficultto-describe symptoms. The damage to nerves is often hard to diagnose and difficult to treat. There


has been some success with treatment of neuropathic symptoms that includes nutritional supplements, MicroVas (electrical stimulation) and laser therapy. Physical therapy can often improve muscular control and balance caused by neuropathy. As a practical matter it is not possible to remove all risk from chemical exposure in foods, but effective washing of produce is important along with buying organic fruits and vegetables when possible. Studies

have shown organic fruits and vegetables to have less pesticide contamination and less possible risk of adverse health effects. Unfortunately, the EPA is doing little to protect people from potential harm from pesticides and fungicides in the food supply. Because of this, people need to do all that they can to limit exposure to these possible harmful chemicals. Consultation with your primary care provider, naturopath, and/or dietitian can help guide you to a healthier diet.

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Luis Fernandez 776-8428 815 Ainsworth Drive Prescott, AZ • 86301 •Dr.Dr.778-9770 Josephine Kim 583-1000

which I have always rated highly. Thanks to the • staff.”

Dr. Richard Ohanesian 778-4300 Dr. Jeffrey Osburn 778-4300



s l a i c a F g n i t Hydra

Ward Off Winter Dryness


ummer was much drier than normal in Greater Prescott, with our monsoon fizzling into a non-soon. If that was hard on your skin, just think what winter is doing to it with its annual onetwo punch from the aridity of cold air outside and even drier warm air from every furnace-fired room you walk into. This happens every year, outside of the bone-dry summer, and most spas and skin-care specialists have their most dependable tool at the ready: the hydrating facial.

Like most facials, hydrating facials start out by exfoliating your face to expose the younger skin underneath, extracting any clogged pores or blackheads, massaging your facial muscles and applying masks and serums. In this case it’s the last step that makes the difference, remoisturizing your face with strong products including humectants, which attract water molecules and speed up the skin hydration process. As a result, your skin fills out, reducing wrinkles and other imperfections, and is more supple and almost bouncy to the touch. The

extended protection offered by many products will lock the moisture in and give you time to recover from the dehydrating environment that surrounds you. Other benefits you’ll typically see from a hydration facial include: LESS OILY SKIN — Oil is what hydrates your skin in the first place, but too much of it makes your skin look shiny and causes breakouts. Hydrating serums lock in enough oil to keep your skin hydrated, but protects against the excessive levels that create acne and other issues.

ELIMINATION OF REDNESS AND IRRITATION — Once a hydrating facial eliminates the flakiness and scratchiness you’ve been contending with, your new layer of skin emerges full of water and nutrients that create an even tone with no need to soothe that itch that’s driving you crazy. BETTER ABSORPTION — A healthy, moisturized face will be better able to absorb other skin-care products deep into your pores, making treatments of all kinds more effective.


You only fail when you stop trying.


How Healthy Eating



This is for all the ladies out there. We know a healthy diet has positive benefits for our vital organs, but did you know that what we eat can make a difference specifically for vaginal health?

by Jennifer Martin, MSN, RN, Prescott Women’s Clinic

Here are just a few ways nutrition can benefit our health: MAINTAIN PH BALANCE, DECREASE INFECTION RISK Greek yogurt, kombucha and kimchi are examples of foods that contain good bacteria. These bacteria aide in keeping our sexual organs in their naturally acidic state. When PH is right, the risk for vaginal infections dramatically decrease. Foods high in vitamin C are also important in combatting infection. Have you ever experienced bacterial vaginosis? Eating strawberries, bell peppers and citrus can reduce your risk of future infections, while the antimicrobial nature of garlic can help ward of yeast infections.

MUSCLE STRENGTH We all know Kegels are important, but did you know, the vitamin A in sweet potatoes is helpful when it comes to strengthening our vaginal walls and the pelvic floor — improved blood flow, increased libido, easier orgasms? Did you know our vaginas require a healthy blood flow? Foods high in omega-3, like fish, and foods rich in magnesium, like spinach, help with this. Research shows adequate blood flow to the vagina can lead to improved sex drive and easier orgasms. Have you noticed your libido


lacking? Studies show, two glasses of red wine a day can lead to improved sex drive by relaxing arterial walls in the vagina and increasing blood flow. It’s also high in flavonoids, which leads to the next topic.

DECREASED RISK OF OVARIAN CANCER Red wine, black tea, broccoli, carrots, cabbage and peppers are all high in flavonoids. Some studies show flavonoids can decrease your risk for ovarian cancer by up to 40%.

LUBRICATION Drinking water is essential for our overall health and lubrication ability. Drinking adequate amounts of water can help our vagina’s self-cleaning system work at its peak. Flax seeds and nuts will also improve lubrication. The phytoestrogens in flax seeds and high levels of vitamin E in nuts help hydrate mucous membranes combatting vaginal dryness.

Contrary to what TV commercials make you think, our sexual organs are pretty low maintenance, and adding a few of these key foods every day can keep our vaginas healthy and happy!



Sleep, Nutrition, Mindfulness & Movement

HOPE. HEALTH. HEALING. Empowering Your Health & Wellness


Dr. Kimberly Albarran, PT, DPT Physical Therapy & Nutrition Coaching |

Contact me and let’s schedule your consultation today!

A Balanced Life is a Healthy Life. PAIN RECOVERY THERAPY & ESOTERIC ACUPUNCTURE Katie Borchert, NMD, MSOM

Call today to begin your journey to maximum health: • Nutritional Guidance • Acupuncture • Chios Energy Therapy • Cupping • Plant-Based Medicine


Available in Prescott, Prescott Valley and for Home Visits 55



From a Plate, Not a

d i m a r y P

by Dr. Karissa Walton, Founder & Medical Director, The Mobile Health Doc


o you eat from a plate or a pyramid? This seems like a ridiculous question, doesn’t it? Yet, for decades we were indoctrinated with the Food Pyramid until the Superfood Plate diagram came along. The diagram gives a graphical representation of how our meals should look when we eat. This is a great tool, especially for those who are visual learners. There are several different versions, but minimal grain content is generally recommended because of the tendency to increase inflammation and blood sugar levels. In most cases, the largest portion on your plate should be vegetables. Vegetables provide valuable nutrients our bodies need to keep all of our systems functioning properly. They also provide an abundance

of fiber that helps keep the digestive system moving while increasing satiety to prevent overeating. When choosing protein, focus on grass-fed meats and wild-caught fish such as salmon, cod and tuna. Baking or grilling are the best cooking options to preserve nutrition without adding unhealthy fat content and toxins. Healthy fats are critical for the body’s processes to optimally function. Choose fats such as extra-


virgin olive or coconut oil, avocados and raw nuts. These fats are higher in omega-3 content that help decrease inflammation and maintain healthy skin, joint and brain function. For drinks, opt for water with citrus slices for flavoring. Drinking a minimum of 50% of your body weight in ounces helps flush out the waste and nourishes cells. Try to minimize or eliminate sugary drinks, including those with

“zero sugar” labeling. These do not provide any nutritional value and can sometimes artificially increase your insulin without directly spiking your blood sugar level. Do your best to purchase organic. Don’t be fooled into thinking organic is always more expensive; organic foods can be found at an equal or lesser cost than non-organic. Even if you spend more money upfront, this likely will save you money in the long run due to the higher nutrient and lower contaminant content. A key reminder for your nutritional health is whatever you put into your mouth travels throughout the entire body affecting every cell. Food label reading is paramount so you know what you are actually eating. Consult a physician trained in optimizing nutrition to ensure a dietary plan that is customized to your needs.




Evergreen Landscapes & Bark Beetle Prevention

9:30 a.m. at Watters Garden Center


Gardening 101 Proper Planting in Mountain Soils 9:30 a.m. at Watters Garden Center


Growing Better Peonies this Spring 3 p.m. at Watters Garden Center


Lilacs and Better Fragrant Gardens 3 p.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




Which to Drink?

Remember when water was just water? Neither do we.

Not only are there different flavors, there are different types of water that claim to deliver something plain ol’ tap water won’t give you. Here are some of the trendier options you’ll find on the shelves today and what they offer in terms of healthy hydration. TYPES


Sparkling water Water with added carbonation, which is fine in moderate amounts but may contribute to tooth decay and digestive issues for some consumers. Mineral water, which is often carbonated, must have a certain amount of mineral content at the source that may provide a small nutritional benefit.


Alkaline (pH-balanced) water This is water that’s been alkalized to make it less acidic, which limited research suggests may

be more effective at hydration and help with some digestive issues. water * Electrolyte Water is enhanced with electrolytes (minerals that carry an electric charge, in this case potassium and sodium) that may help keep fluid levels stable after intense exercise or activity in high temperatures. water * Oxygen Oxygen is added to this water during the bottling process. It’s not harmful but has not been proven to have any added benefits.


water * Raw Expensive, hard to find and untreated, this is water taken directly from a stream or other natural source and could contain harmful bacteria, parasites or other harmful organisms.


flavored, sugar* Naturally free, noncarbonated water. Products falling into this category include Frozen Garden fruit-herbal cubes and JUST water, the latter of which is flavored with “fruit essences,” an FDA-approved form of sweetener made from vapor formed after

fruit and vegetable skins or other food matter is heated. naturally * Sparkling, flavored, sugar and artificial sweetenerfree waters — many popular brands in this group including Polar, La Croix, Waterloo and Perrier are caloriefree and also flavored with “fruit essence” or similarly vague natural flavors. A few others, including Spindrift and Drink Simple sparkling maple water, use specified natural sweeteners that add a few calories per serving.

Dr. Kimberly Albarran | Photo: Blushing Cactus Photography

Do something today that your future self will thank you for.



Citrus Peels TO PROMOTE


In Eastern herbal medicine, tangerine peel is included in many formulas.

by Katie Borchert, NMD, MSOM, Pain Recovery Therapy & Esoteric Acupuncture

Let thy food be thy medicine” is a rule that as a naturopathic and Eastern medicine doctor comes up with every person. What we eat is integral to nourishing our cells, connecting with the earth, and connecting with friends and family. One basic component of this is eating what is local and in season. Another is eating the foods that balance and complement the current dynamics of each individual. This leads us to using citrus peels in food creations to satisfy locale, seasonality, and qi stagnation. Nature is always preparing and protecting us if we take

the time to notice. Being high in water, vitamin C, and biophotons, citrus peels are great tonic for us during the winter. In Eastern herbal medicine, tangerine peel is included in many formulas. When giving nutritional recommendations based on liver depression and qi stagnation, these peels are included, usually in tea form. The traditional texts use tangerine peel, Chen Pi or Qing Pi, depending on their age, but all citrus have similar properties. Aged tangerine peel regulates the qi flow, directing it downward to relieve bloating, nausea and vomiting. It also has a profound effect on the


lungs, drying dampness and transforming phlegm. This herb is moderate in strength, good for mild conditions of qi stagnation with less accumulation of phlegm. Because it is acrid, bitter and warm, it should be discontinued when symptoms resolve. The unripe tangerine peel has similar action, but stronger. It breaks up stagnant qi, dissipates clumps in the case of food stagnation or blood stasis causing pain. The unripe version is like an unruly child moving through and breaking things and opening up the flow while the aged version is like a

helpful sage, gently moving but also strengthening organ systems so the body can regulate on its own. The unripe Qing Pi possesses the just-ripening energetics of spring time wood relating to liver, while the aged Chen Pi has the harmonious nature of earth and so it relates to spleen and improving digestion. Select the cleanest version available, whether that’s organic, local or both. Wash the peel well, cut in thin strips and add to teas or hot water to enjoy solo. The aroma and flavor immediately gets qi moving, promoting mental awareness and positive mood.


Magnesium Glycinate Dietary Mineral AN IMPORTANT

Magnesium is an important nutrient and part of many important processes that help maintain health, especially in your brain, heart and muscles. It is believed over 50% of people in the United Sates are magnesium deficient.

One of the supplements often used for this deficiency is magnesium glycinate, which is magnesium bound to glycine. This type of supplement is the most bioavailable form of magnesium — that means your body can make the most of it once ingested. by Lori Durr, Owner, Sundara Sanctuary should. Symptoms of magnesium deficiency may include: of appetite * Loss Nausea * Fatigue * Tingling and muscle * cramps and contractions heart rhythms * Abnormal Damage to nerve * cells, which can lead to depression

BENEFITS OF MAGNESIUM GLYCINATE Magnesium glycinate has been shown to have a variety of benefits, including the following: effect on your * Calming brain because of the presence of glycine. Relieving anxiety and promoting better sleep. Keeping bones strong by maintaining healthy bone density.

* *

control * Helping blood sugar in people with diabetes; may lower the risk of developing diabetes. Decreasing abnormal heart rhythms. Reducing premenstrual syndrome (PMS) symptoms.

* *

MAGNESIUM DEFICIENCY Most people in the United States consume less magnesium than they

Magnesium deficiency can cause other mineral deficiencies, as all minerals work together at keeping the body healthy.

NATURAL SOURCES OF MAGNESIUM Magnesium is found in large amounts in natural, unprocessed foods. The best sources of magnesium include foods that contain dietary fiber, such as: green, leafy * Dark vegetables, such as Swiss chard , spinach Nuts and seeds, such as pumpkin, sesame seeds


* Seaweed and lentils * Beans Whole, unrefined grains * Fish, especially halibut * Keep in mind that only 30 to 40% of magnesium ingested from food sources is absorbed and used by your body. Choose foods grown in healthy soils that are local and organic, if possible. These soils contain the highest concentration of nutrients and minerals, including magnesium. Produce is often grown in soils that miss important nutrients. As a result, some fresh produce may lack minerals, including magnesium.

USING MAGNESIUM GLYCINATE SUPPLEMENTS The recommended dose is 320 mg for women and 420 mg for men per day. Taken together with a vitamin B complex supplement helps improve absorption.


e g a s s a M



Nutritious Movement OF BLOOD ‘When normal blood circulation is restored, in a majority of cases, the body spontaneously heals itself in an elegant manner with few side effects.’ — Nei Jing Theory Edward Neal, MD, Nei Jing Studies

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


he world of nutrition has become quite complex, and it is very common to hear people talking about particular dietary restrictions, what to eat, when, where and how much. Often the information is complex and contradictory. The complexity of nature and of the human body is mind-boggling in comparison and might be better understood in simpler terms. Eat real organic food, and drink plenty of clean water.

In providing good fuel, and good nutritional building blocks, the body in its infinite wisdom will decide how best to use its resources. One thing vitally important in this equation is free movement and circulation of the blood. Blood is the carrier of oxygen and all nutritional elements to every cell every minute of every day. Blood stagnation, areas where the free movement of blood is not allowed, is detrimental to the health of tissues and cells. It is of vital importance


that the good nutrition we put in our bodies be able to reach its destination. Movement, breath work and bodywork of all kinds are the best ways to insure that your consciously nourished blood is moving well. Each bodywork modality has its way of achieving this goal — the patterns of deep compression and stretching of shiatsu, the yoga-like movements of Thai massage, the flowing circulatory strokes of Swedish massage, the focused release of restriction

in deep tissue massage, or the gentle encouragement of fluid movement in craniosacral therapy. Each of these are a joy to receive, and they all promote relaxation, balance and the free movement of blood. When we give our bodies the gift of massage and bodywork that opens the channels of blood flow, then the body can go about the business of nourishing and healing itself in an elegant manner with few side effects. There is no limit to the vitality we can achieve.


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Keep Yourself, Your Family & Your Employees Healthy with a Clean Environment


RESIDENTIAL HOMES & COMMERCIAL BUILDINGS • EPA-registered products to minimize the risk of spreading • Disinfection of all touch point surfaces • Wipe down and disinfection of every surface after fogging is completed


t r a m S 6Food Swaps TO UPGRADE YOUR DIET

You probably want to eat a healthier diet, but the intimidation factor of overhauling your entire gastronomic routine to get on one of the trendy diet plans may be getting in your way. Many of these other ways of eating have proven to be beneficial, but you don’t have to throw out everything in the pantry and start from scratch to level up your nutrients and get on track to a healthier way of life.

Try substituting a few foods or ingredients for something that has a little more nutritional oomph and you’ll be surprised by the extra energy and clarity you experience, and you could drop a few pounds, too!

SWAP OUT SALT FOR HERBS AND SPICES Sodium is one of the hardest ingredients to avoid in processed food, but it increases our risk for high blood pressure and heart disease by retaining enough water to tax our circulation system. Try cooking with turmeric, cinnamon, garlic, ginger and other healthy seasonings that transform your food in ways salt never can.


NOURISH DITCH SUGARY AND HIGHLY PROCESSED CEREALS AT BREAKFAST Try oats as oatmeal or in one of its many other formats with fruit or a small amount of honey. You can also bring more veggies into breakfast by sneaking them into your oatmeal, frittatas, tacos or omelets. Carrots, zucchini, onions, tomatoes, spinach, arugula and so many more can find a place on your plate.

REPLACE REFINED GRAINS WITH WHOLE GRAINS OR GREENS White bread may be about as American as you can get, but nutritionally that may not be such a good thing. When you need to wrap something around the innards of a sandwich, find a whole-grain pita or loaf of bread or try lettuce or kale for the ultimate guilt-free pleasure! FOREGO PROCESSED AND RED MEATS FOR LEAN SOURCES OF PROTEIN Fresh or canned fish, fresh chicken or turkey breast with the skin removed and all manner of beans and legumes are much healthier sources of protein, which builds muscle mass and immunity among other things. Look closely at plant-based burgers or meat substitutes as these tend to be highly processed.

DROP CHEESY OR CREAMY SAUCES AND GRAVIES FOR VEGETABLE-BASED OPTIONS It’s likely going to be tough to part with your alfredo sauce or sawmill gravy, but the difference can be huge! For one example, a half-cup of a basic store-bought marinara sauce carries about 80 calories with about 4 grams of fat and 420 milligrams of sodium, while the same amount of an Alfredo sauce can pack 120 calories or more, with 9 grams of fat and 740 milligrams of sodium.

SWITCH SODA AND ENERGY DRINKS OUT FOR COFFEE AND TEA When looking for that caffeine boost, turn to these beverages that naturally bring you high concentrations of antioxidants including catechins and chlorogenic acids. They’re both calorie- and sugar-free (but watch what you add to them), while sodas and energy drinks have little to no nutritional value even without sugar.



What Goes Into a

Healthy Diet? by Dr. Hojat Askari, Medical Director, Thumb Butte Medical Center


hen panels of experts come together to try to make sense of all of the fad diets consumers have to choose from and decide which ones are the “best,” it’s the Mediterranean and DASH diets that tend to trade off the top spot. Ever wonder what’s so special about these two? Why are these prized above keto, paleo and other more widely known ways of eating in the U.S.? Let’s take a look at their similarities and differences and what makes them so healthy. Both of them have been around for decades, so many variants of them have sprung up, including at least one merged “Med-

DASH” diet. We will stick to the essence of each way of eating as much as possible.


plans emphasize * Both higher consumption of plant foods like vegetables, fruits, nuts and whole grains. Moderate amounts of lean meats, poultry, fish and healthy fats also are included. Red and processed meats and sugar are eaten least frequently. advocate the use * They of whole, minimally processed foods and preparing meals at home.


They encourage physical activity, without prescribing


which exercises to do or how long to do them. have been linked to * Both success in losing weight, lowering blood pressure and inflammation, and reducing risk of heart disease, diabetes, osteoporosis and cancer.



The Mediterranean diet came out of a study of eating patterns from different parts of the world and is presented as a “lifestyle” change with less emphasis on prescribing specific foods or amounts at each meal.

* DASH is an acronym for

Dietary Approaches to Stop Hypertension and was initially developed to lower blood pressure without the use of drugs. It has two versions based on the amount of sodium consumed per day —2,300 milligrams or 1,500 milligrams. Mediterranean diet * The includes more servings of meat, poultry and seafood during the week than DASH, which is closer to a vegetarian diet. diet plans * Mediterranean often include consumption of red wine, while DASH plans tend to endorse limited or no alcohol use.

Apples, Apricot, Cherry, Nectarine, Nuts, Peach, Pear, Plums

Warning! Wildly Addictive

Fruit Trees are so healthy to grow if you know which varieties thrive in local landscapes. At Watters Garden Center, we offer hardy mountain varieties that produce bushels of fresh fruit right from the tree. Cocktail trees and Instantaneous Mature specimens abound!

A family business for 3 generations Ken, McKenzie & Lisa Lain, owners 1815 Iron Springs Road | Prescott, AZ


D n i m a t i V Powers

More than Bones We know vitamin D plays a vital role in helping our bodies absorb calcium to build and rebuild bones, is important for everybody and particularly critical for growing children and aging adults facing the risk of osteoporosis. But this versatile nutrient fulfills many other functions to keep us healthy, according to the National Institutes of Health (NIH): our muscles * Ittostrengthens prevent muscle pain, weakness and falls. modulates the * Itprocesses of cell division, neuromuscular function and the immune system. reduces inflammation * Itthroughout the body. Our biggest natural source for vitamin D is outdoor sunlight, which triggers production of the nutrient when it strikes our skin. Exposure to sunlight from indoors does not help the body produce vitamin D because most windows filter out the UVB rays that trigger the action.

There are only a handful of natural dietary sources for vitamin D, though some foods are routinely fortified with the vitamin. AM I GETTING ENOUGH? The NIH recommends people from ages 1 to 70 get 15 micrograms of vitamin D through their diets every day, going up to 20 for adults 71 and older. The NIH says about 25% of Americans aren’t currently getting enough vitamin D. You’re more likely to be one of them if you live in a cold, cloudy


climate (as Greater Prescott has during the winter) or have certain conditions that interfere with absorption of fat, including celiac disease. Everyone’s capacity to produce it from sun exposure is affected by aging, leaving seniors more vulnerable to vitamin D deficiency. People who are obese or have had gastric bypass surgery may need more vitamin D.

NOURISH HOW DO I GET MORE OF IT? Increasing your sun exposure, when possible, is a good first step. Increasing dietary intake is also a good idea.

ggs — 1 large scrambled * Eegg has 1.1 microgram.

Natural dietary sources of vitamin D include:

ew research suggests * Nanimal-based food


atty fish — It naturally F contains the highest levels by far of vitamin D; trout can have up to 16.5 micrograms per 3-ounce serving, salmon up to 14.2 micrograms.


ushrooms — Provide M varying amounts naturally, and some treated with UV light to increase their vitamin D content have up to 9 micrograms per serving.

canned tuna, packed * Linight water — 1 microgram per 3-ounce serving.

products may have a higher effect on vitamin D production than their levels would indicate, because they also contain the serum produced by vitamin D exposure. FORTIFIED FOOD SOURCES INCLUDE: Milk — About 3 micrograms of vitamin D is added to almost all the U.S. dairy milk supply.


formula produced * Iinnfant the U.S. is required to contain 1 to 2.5 micrograms of vitamin D.


Plant-based milks — Many have similar added amounts to dairy milk.

* Ready-to-eat cereals.

* Orange juice. * Yogurt. * Margarine. * Tofu. SHOULD I TAKE A SUPPLEMENT? The NIH recommends Americans consider taking vitamin D supplements if they aren’t getting enough through other sources, but to remember that excessive amounts (about 100 micrograms per day) has harmful health effects.


ReadSpring Planting for Better


by Ken Lain, The Mountain Gardener, Watters Garden


* When it blooms * How much sun needed * How big it gets * Number of days to harvest.


e recommend sowing based on our average last frost date of May 8. When you’re ready to plant, cut out the plant tag, securing it to a garden stake. The label states the number of days before seedlings emerge, how deep to plant, the distance between each, and the recommended thinning instructions. The reverse side shows a visual. Verify the freshness of your seeds. Do not buy seed past its “Sell Buy” date or older than 9 months since last tested for vitality. All plants and seeds sold at Watters Garden Center are organic and never genetically altered.

MY FAVORITE SWEET PEA One of the most romantic of all flowers is the sweet pea with its delicatea butterfly blooms and spicy fragrance of wild honey

and orange blossoms. Sweet peas like the cooler weather of Northern Arizona. Sow seed outdoors as soon as the soil is workable. Don’t stress if the weather turns cold. The flowers last into summer. A thick layer of Watters Premium Mulch keeps roots cool and extend bloom times. Soak your seed in water 24 hours before planting for faster germination. You can also start seedlings indoors in a cool place six to eight weeks before the last frost date. Before transplanting, pinch off any flower buds to encourage roots. The best location offers full sun with late afternoon shade, rich soil and good air circulation. Sweet peas scramble up all manner of fences, trellises and arbors. Supports should be small enough in diameter for the


tendrils to quickly wrap around. Sweet peas are used like clematis to trail through landscape shrubs when out of bloom as a beautiful floral combo that spices up dull landscapes. Since sweet peas are annuals, they won’t accumulate a mass of vines from year to year to overwhelm their shrub host.

They grow well alongside woody vines to extend bloom times of wisteria, trumpet vine, and 5-leaf akebia. They make excellent, longlasting cut flowers. Regularly cutting only encourages more blooms to set. Ken Lain can be found throughout the week at Watters Garden Center, 1815 W. Iron Springs Road, Prescott, or at

Photos: Watters Garden Center



Complete or Incomplete? I


t’s well known that protein is an essential building block of life, but the details of complete versus incomplete proteins are less understood. The good news is you don’t really need to understand in most cases. The topic comes up most often when discussing vegan and vegetarian diets, since most animal products are classified as complete proteins. This means they contain adequate quantities of all nine “essential” amino acids the body needs to form proteins but does not produce on its own and must obtain from food.

There are 11 other nonessential amino acids our bodies do produce, which bind with these other nine to create proteins that build and repair muscle and other body tissue, regulate pH levels, balance fluids, produce antibodies and perform many other bodily functions. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Many of them are found within foods that are incomplete proteins, but not at high enough levels to meet your body’s needs.


Besides meat, fish, dairy, eggs and other animal-based sources, complete proteins also include a few plant sources like soy, quinoa, hemp and buckwheat. You can find just about everything else that contains protein under “incomplete proteins,” including vegetables, nuts, seeds, beans and legumes and fruits (not a huge source but every little bit counts). In the past people, especially vegans and vegetarians, have been advised to “pair” proteins at every meal to form a

complete protein, such as peanut butter on bread or beans with rice. But today, most nutritionists say eating a varied diet each day will provide the nutrients you need. The bottom line is that everybody needs to consume protein, around 50 grams daily though recommendations vary with age and activity level. With all the potential proteins available to us, you’re likely to eat all of the essential amino acids in the course of a day, though if you have any concerns, ask your health care providers.

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MON-Sat 11am-8pm (9pm on Fri & Sat) closed on Sundays 623 Miller Valley Rd, Prescott, AZ | 928.227.2543 73

“A healthy outside starts from the inside”


- Robert Urich




Prescott Farmers Market Do you ever find yourself staring at the produce section of your neighborhood grocery store, thinking, ‘I’m so sick of having the same ol’ food every week?’ by Chef John Panza, Owner, BiGA

Photo: Prescott Farmers Market


e all understand that it’s hard for grocery stores to constantly change inventory just because we are bored with the day in and day out fruits and veggies. While living in Prescott, I have found this to be even more common, as we don’t get the same, large selection of fresh food and produce you find in big city stores. If you’re looking to change your weekly grocery shopping routine, while still aiming to eat healthy and support local businesses, I urge you to stop by the Prescott Farmers Market. The Prescott Farmers

Market is currently located in the parking lot for the Yavapai Regional Medical Center next to True Value every Saturday. There you can find a variety of fresh local produce — plucked from the ground or off the vine that day — local art, handmade crafts, fresh-baked bread, local roasted coffee, interactive activities, learning booths for kids, and more. I encourage you to explore it. The information booth is a great place to start Staffed with knowledgeable and passionate workers and volunteers, these folks are more than

happy to answer any and all questions. At times, especially in the summer, the number of different vendors at the market can be overwhelming. My advice for market newbies is to choose one farm for your first visit, and try to make contact with the farmer, introduce yourself, let them know your goals and start to explore what they may offer in the near future. I could go on and on about the benefits of shopping at your local farmers market, but we will focus on the health side for now. Just about every

item sold at the market is good for you. These items are locally grown, handpicked for perfect ripeness, pesticide and GMO-free, nonprocessed, grown with love and provide health and nourishment for you and your family. Large grocery stores are still a necessity for some items, but nothing beats the benefits of shopping locally at the Prescott Farmers Market. An easy way to ramp up your healthy eating lifestyle is to start by buying produce and other food items locally at the Prescott Farmers Market,



Recipes QUICK

Chipotle Chicken Bowl by Bailey Zygutis, Nutritionist, Vitruvian Fitness

o: ot Ph

This quick bowl dishes well with jasmine rice, chipotle salsa, cilantro, guacamole and lime.


ai le yZ yg ut is


Chicken breasts


Green chilis


Yellow pepper

1 tbs

Avocado oil

1/2 cup

Uncooked jasmine rice

Marinade: 2 tbs

Hot sauce

1 4-oz can

Crushed chipotle peppers

2 tbs 2 tbs



1 2

Tenderize chicken breasts, then marinate in hot sauce/chipotle mix for 15-20 minutes. Cut peppers in half to remove stem and seeds, then chop and toss in avocado oil.

3 4

Add chicken to grill top and cook for 12-15 minutes, flipping half way through. While chicken grills, sauté or cook peppers in air fryer for 8-10 minutes (until soft).

Serves 2 | Prep Time 40 min

Food for Thought

Guacamole is packed full with phytonutrients and healthy fats! To make your own, cut ripe avocado in half, removing seed and skin. Place in food processor, along with 2 tablespoons lime juice, 2 tablespoons fresh cilantro, salt and pepper to taste.



‘Fearr’ Keto Corned Beef and Cabbage “Fearr” happens to be the Irish word for “best,” and this keto recipe brings the St. Patrick’s Day staple to your table in a way that lets you enjoy it low carb and dairy free, but with the hearty protein and healthy cabbage that form the foundation of this classic!

3-4 lbs

Corned beef


Onions, quartered


Celery stalks, quartered crosswise

1 pkg

Pickling spices

1 med

Green cabbage, cut into 2” wedges


Carrots, peeled and cut into 2” pieces

1/2 cup

Dijon mustard

2 tbs

Apple cider vinegar

1/4 cup


2 tbs

Capers, roughly chopped, plus 1 tsp brine

2 tbs

Parsley, roughly chopped

Kosher salt Black pepper


Put corned beef, onion, celery and pickling spices into a large pot. Add enough water to cover by 2 inches, season with salt and pepper; bring to a boil. Lower heat to low, cover and simmer until very tender, 3–3 1/2 hours. Meanwhile, whisk Dijon mustard and apple cider vinegar in a small bowl and season with salt and pepper. In another bowl, mix mayo,


capers, caper brine and parsley. Season with salt and pepper. Add cabbage and carrots and continue to simmer for 45 minutes to 1 hour more, until cabbage is tender. Remove meat and vegetables and slice corned beef and season with more salt and pepper. Serve with both sauces on the side for dipping.



Serves 6 | Prep Time 4-5 hours




Huevos Rancheros with Feta Cheese This healthy huevos rancheros recipe uses lower-calorie, lower-fat feta cheese to delicious effect and is easy to make with beans, tortillas and cheese that easily can be substituted with whatever you have on hand! It’s perfect for breakfast, brunch or any other meal.

2 sm


1 sm


1 med

Jalapeno pepper, chopped

2 cloves

Garlic; 1 chopped, 1 smashed

1/2 tsp

Hot sauce

1 tsp

Cumin, ground

2 tbs

Extra-virgin olive oil

2 tsp

Extra-virgin olive oil

1 15.5-oz can

Black beans, drained and rinsed

4 lg



Corn tortillas, 6-inch, warmed

1/2 cup

Feta cheese, crumbled

1/4 cup

Fresh Cilantro, chopped

Kosher salt Pepper, freshly ground



Set a grater in a large bowl; grate tomatoes and onion into the bowl. Add jalapeno, chopped garlic, hot sauce, cumin — salt and pepper to taste. Heat a medium skillet over low heat and add 2 teaspoons olive oil. Fry the salsa in the oil until it thickens slightly, about 3 minutes. Remove to a bowl and set aside. Add the beans to the same pan along with the smashed garlic, 1/2 cup

2 3

Serves 4 | Prep Time 20 min

warm water and a pinch of salt; cook over low heat until warmed through, crushing slightly with a fork. Meanwhile, heat the remaining 2 tablespoons oil in another skillet. Fry the eggs sunny side up and season with pepper. Place one warm tortilla on each plate. Divide beans among them, then top with a fried egg, some salsa and cheese. Sprinkle with cilantro and serve with the remaining salsa.

4 5


Portobello Mushrooms Stuffed with Turkey, Spinach These light and savory ‘shrooms are perfect for lunch or dinner and only take about a half-hour to prep and cook. The recipe can be scaled up for more servings, but the ingredients, cookware and stove can affect the results.

2 tsp

Coconut oil

6 large

Portobello mushroom caps, cleaned, gills removed (gently scrape with a spoon)

1 small

1/2 lb



Onion, diced Ground turkey Grape tomatoes, sliced (roasted if preferred) Baby spinach leaves

Salt and pepper to taste (or Italian seasoning)


Melt about 2 teaspoons coconut oil in a large skillet over medium-high heat. Place mushrooms into the skillet and let cook until softened, about 5-7 minutes, flipping them halfway through. Set aside on a plate. In the same skillet, add onion and sauté until softened, about 3 minutes. Then add ground turkey to the pan and break into small pieces with a spatula


or wooden spoon. Cook until done, then sprinkle salt and pepper and other seasonings, if using. Remove from heat and add baby spinach leaves, which should wilt quickly from the residual heat. Use a small spoon to scoop the turkey spinach filling into the caps of the mushrooms. Top with grape tomatoes and serve warm.

3 4

Serves 2 | Prep Time 10 min

Food for Thought Did you know? Portobello mushrooms, like all mushrooms, are rich supplies of many nutrients including vitamin B, beta glucan (a soluble dietary fiber), copper and potassium.




Vegan Peanut Butter Chocolate Chip Cookie Dough This scrumptious dessert is meant to be eaten in that gloriously gooey state of uncooked dough, but is much safer without the raw eggs and wheat flour that can pose a food poisoning hazard. Wonderful chickpeas replace the flour and everything else is deliciously classic!

1 can

Chickpeas, drained and rinsed

1/2 cup

Peanut butter

2 tsp

Vanilla extract

2 1/2 tbs

Maple syrup

1/2 tsp


1 tbs

Chia seeds, ground

1/3 cup

60% Cacao chocolate chips or cocoa nibs

Food for Thought Did you know? Dark chocolate (at least 55% cacao) is packed with nutrients including iron, potassium, manganese and antioxidants, all of which are good for heart health.



Place drained and rinsed chickpeas in a paper towel, dry off. If some of the skins start to come off, peel and discard to will make for a smoother dough. Add chickpeas, peanut butter, vanilla extract, maple syrup and cinnamon to a food processor. Blend until creamy and smooth. Add ground chia seeds to the food processor (seeds


can be ground by a coffee bean grinder or a mortar and pestle). Blend until everything is combined. Add chickpea cookie dough mixture to a small bowl. Fold in the chocolate chips. Serve immediately. Leftovers can be stored in an airtight container in the refrigerator for up to four days.

3 4

Serves as many as you want | Prep Time 15 min


Spinach Tomato Shrimp Pasta Packed with all that is comforting about Italian cuisine, this delicious dish will draw your family to the dinner table in no time flat! It’s already healthy, but you can make it even more so with a nice green salad on the side.

2 tbs

Olive oil

8 oz

Medium shrimp, peeled, deveined; tails on or off

1/4 tsp

Red pepper flakes

1 tsp

Smoked paprika or more, to taste

1 tsp

Italian seasoning


Roma tomatoes, chopped

1/4 cup

Fresh basil leaves, chopped

6 oz

Fresh spinach

3 cloves

Garlic, minced

8 oz

Penne or spaghetti

2 tbs

High-quality olive oil (optional)

Kosher salt to taste Freshly ground black pepper to taste


Add 2 tablespoons of olive oil to a large skillet on medium-low heat. Add shrimp, red pepper flakes, paprika, Italian seasoning and salt to the skillet and cook on medium heat until shrimp is cooked through, which will take about 5 minutes; do not overcook. Remove shrimp from the skillet and set aside. In the same skillet, add chopped tomatoes, chopped fresh basil leaves, fresh spinach, and chopped garlic. Cook on medium heat about 3-5 minutes until spinach wilts a little and tomatoes release some of


their juice. Remove from heat and adjust seasoning, if needed. Cover with a lid and keep off heat. Cook pasta, according to package instructions, until al dente. Drain and add to the skillet with tomatoes and spinach. Reheat on low heat, mix well, adjust seasoning with salt and pepper. Once pasta and vegetables are off the heat, add grilled shrimp back and drizzle with good quality olive oil just before serving, if desired. Serve the shrimp pasta immediately and enjoy with the family.



Serves 4 | Prep Time 25-30 min




Cathy Clements


I lift weights four-five days a week, I do Pilates or yoga one or two days a week, and I run currently because of a goal I have made for myself this year. But as the weather warms I also like to swim. I have chosen these to maintain the best health I can as I mature. It is important to be strong but also flexible and have balance. One injury that can really change my fitness is twisting an ankle or breaking something from falling.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY? Self-care to me is combining exercise and nutrition with those things that relax and release the tension in my muscles. It is important to release the knots in my muscles when I add weights and change workouts. At a minimum, I get a massage once a month.

Yoga and Pilates give me flexibility and balance. The weight training gives me the strength to do activities like hiking, skiing and running. Cardiovascular conditioning gives me health and endurance to accomplish a multitude of activities.


Additionally, I see a chiropractor. All of these self-care items keep me feeling wonderful. My body is more balanced and flexible.


Chicken Marsala. I love cooking with my husband, and we enjoy trying new recipes. When we just want a quick meal and don’t want to think about a meal, it’s Chicken Marsala.

WHAT IS YOUR BIGGEST HEALTH AND WELLNESS TIP? Keep moving! It is very important as we mature to keep moving. The old adage “move it or lose it” is true. The more you find yourself sitting the weaker in your back, glutes and hamstrings become. The weakness in these muscles affect the front of your body as well. There becomes an imbalance in your muscles.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH AND WELLNESS JOURNEY? My next health goals for me in 2021 are to reduce my weight and bring my body fat down, and I would love to compete in a road race, if there are any on the calendar. I enjoy running, but now and again need to feel energized by a race with the pull of other competitors. I have run by myself for all of 2020 and completed virtual runs.

Cathy Clements | Photo: Blushing Cactus Photography


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