Prescott Healthy Living

JULY 2021 prescotthealthyliving.com

Summer Living

MONTH

Squeeze the Most Out of your Summer

| PLAY | Back in the Saddle?

Level Up your Mountain Bike Skills

| RENEW | Sunlight Makes People Bloom

| NOURISH | Cool Down with these Healthy Quenchers

| PRESCOTT | PRESCOTT VALLEY | CHINO VALLEY | DEWEY-HUMBOLDT |

Thumb Butte Senior Reserve your new home today!

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Living

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For your personal tour of Thumb Butte Senior Living: Call Dr. Askari between 5-7 p.m. 7 days a week

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JULY

CONTENTS

er Living SummMONTH

Squeeze the Most Out of your Summer

Prescott Has It All Outdoors 4 Easy Summer Steps Toward Better Health

14 16 18

| PLAY | Cool Summer Workouts Abound in Prescott Fishing for your Own Good

Roll With the Highs & Lows of Willow Lake Loop How Does the Vertiflex Procedure Help Pain?

Back in the Saddle? Level Up your Mountain Bike Skills Parktake in Some Doggone Summer Fun Help Keep your Pets’ Joints & Muscles Healthy Put the Water Park in your Yard Give your Back Some Love & it Will Thank You

24 26 28 30 32 34 36 38 40

Take In the Sounds, Smells & Tastes of Summer Tips & Strategies for Getting your Teen Outdoors

| RENEW | Sunlight Makes People Bloom!

Summer, the Fire Element in Action Reclaim Energy from these Draining Habits Live in the Moment by Enjoying the Outdoors Experience the Benefits of Cooling Foods Try these Tips for Quick Stress Relief Top 15 Activities for Healthy Summer Living Fade your Sunspots with these Treatments Let the Sun Shine In Keep Allergens & Toxins Out of your Home Hyperpigmentation: Treating & Preventing Summer Discoloration

4 PRESCOTT HEALTHY LIVING | JULY 2021

20 22 | NOURISH |

62 42 64 44 66 46 68 48 70 50 52 54 72-77 56 health & wellness

57 78-81 58 60 Know & Love your Healthy Fats

New Mountain Gardeners: Try these Tips & Tricks Cool Down with these Healthy Quenchers Cure Sugar Cravings with Healthy Food Vegetarians Live Longer & Healthier

Recipes

DIRECTORY

Summers

ARE FOR GETTING STRONG

W

e’re in the thick of summer, which means the days are

longer and filled with picnics, watermelon, barbecues and

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!

extra time playing outside.

During the summer season life often feels less chaotic.

As life slows down, we are presented with an amazing opportunity to realign ourselves to the present moment and take stock of our diet and lifestyle.

The sunny skies and warm temperatures regulate our bodily processes and act as a psychological motivator to improve our health and lifestyle.

It is the perfect opportunity to refine what we eat and incorporate more fresh fruit and vegetables; to spend extra time outside inhaling the fresh air; to unplug from our TVs and phones and reconnect with nature.

Now is the time to get stronger.

Let’s all take advantage of the extra light and sunshine

prescotthealthyliving.com 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 Aaron Tipton, Creative Director Michele Rodriguez, Design Director Shannon Price, Lead Graphic Designer Manda Corral, Social Media Manager 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 editor@roxco.com SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com SUBSCRIPTIONS info@roxco.com | prescotthealthyliving.com ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928-350-8006 CORPORATE OFFICE: 442 W. Kortsen Road, Suite 101 Casa Grande, AZ 85122 520-426-2074

and resolve to build our bodies, our minds and our relationships to sustain ourselves for the rest of the year.

Laurie

Associate Publisher

6 PRESCOTT HEALTHY LIVING | JULY 2021

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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Vertiflex Procedure is a surgical treatment for moderate cases of Lumbar Spinal Stenosis.

The Vertiflex Procedure is a minimally invasive and stand-alone implant that is placed inside the spine to help prevent reduction of the space when standing or walking. This type of treatment is also known as an interspinous process decompression. It provides relief by lifting pressure off the nerves to alleviate leg and back pain symptoms that often accompany the condition.

Developed with patient safety and comfort in mind, this FDA-approved, outpatient treatment aims to give those with lumbar spinal stenosis the freedom to get on with their daily lives, as it offers a significant reduction in symptoms and improves physical function. Learn more at www.NorthernArizonaPainInstitutes.com.

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(928) 264-8998

Local Heidi Archambault Co-Owner, Run-A-Muk Heidi Archambault is the co-owner of Run-A-Muk Dog Resort and believes deeply in the health and well-being of animals. This also connects to her core beliefs of living healthy through fitness, nutrition, spiritual self-awareness and mental health.

HEALTH ENTHUSIASTS

Dr. Hojat Askari

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

Dr. Katie Borchert

Heather Burgoyne

Naturopath, MSOM

Owner, Soar Pilates

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.

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

Cathy Clements

Lori Durr

Brad Hayman

Carl Johns

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

Owner, Sundara Sanctuary

DPM, Complete Foot & Ankle Care

LMT, Director, ASIS Massage Education

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.

12 PRESCOTT HEALTHY LIVING | JULY 2021

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

John Murphy

Owner, Watters Garden Center

Founder, Make 100 Healthy 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.

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.

Loree Walden

Dr. Karissa Walton

Blayne Soriano

Courtney Osterfelt

Executive Directory, The Launch Pad Teen Center

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

Courtney Osterfelt is the director and founder of The Launch Pad Teen Center.

She believes youth are the most valuable investment we can make in the health of our community.

She’s been working with teens for 20 years.

Donna Werking

Bailey Zygutis

Marketing Manager, Yavapai Humane Society

Founder & Medical Director, The Mobile Health Doc

Owner, Northern AZ Social, LLC

Nutritionist and Personal Trainer, Vitruvian Fitness

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.

PRESCOTT HEALTHY LIVING | JULY 2021 13

e z e e u Sq

FEATURE

THE MOST OUT OF

your Summer W

e’re about halfway into summer now, and you may be thinking: Where is it going? Why aren’t we having more fun?

The regimentation and routine of everyday life throughout the rest of the year is impossible to entirely escape, even during the season traditionally synonymous with school breaks, vacations and long days spent by the pool or exploring the forest.

It’s not too late to rescue your summer from the “blahs” that creep in when you and/or your family are drifting through the season, not getting engaged with anything and waiting around until “real life” starts up again.

It takes just a little planning and imagination to come up with some adventures to bring everyone back on track for a sizzling summer not

easily forgotten, even if you don’t have any major vacations coming up.

EXPLORE HOMETOWN ATTRACTIONS

Even if you’ve lived in Greater Prescott for some time, there are probably a few places of interest you haven’t been to for a while, if at all. Take a few weekends to visit every single museum, historical site, memorial and roadside attraction, ideally with a timeline or narrative that drives the order in which you see them.

BUY A KAYAK OR PADDLE BOARD

FORM A “HIKE (OR BIKE) OF THE WEEK” CLUB

If you get started now there are several veggies you can plant for a fall harvest including beets, carrots, lettuce, peas, radishes, Swiss chard and spinach, according to the Old Farmer’s Almanac at www.almanac.com. So, try it and see if you’d like to pursue a fall garden.

This can include family, neighbors, friends, coworkers, anybody who would enjoy the activity and is able to handle roughly the same difficulty of route as you. Take turns choosing from

FULL-FAMILY SOCCER

the plethora of trails in our area, but make sure it’s a diverse lineup so you can experience the range of environments we have to choose from.

Gather together the canine and human members of your family and everybody’s favorite balls. Buy a few new ones, too, as needed.

Take everyone to the park for soccer drills, a great, fun interspecies workout.

Sure, you can rent them at many places, but there’s nothing like having your own to take wherever and whenever you want, learning how to maneuver it so you can glide across the surface of our breathtaking forest and Granite Dells lakes.

START A GARDEN

SIT UP FRONT

Spend some time every evening you can sitting out on the front porch or in the front yard, enjoying the sunset and waving to any neighbor who passes by, either in the car or on foot.

You’re likely to build some offline social connections as you enjoy the fresh air and relax into your night.

PICNIC OR CAMP IN YOUR BACKYARD

Throw out a blanket or pitch a tent, build a fire (if permitted) and roast some kabobs or smores. Play active games, look for constellations in the night sky and get to know the wildlife.

PRESCOTT HEALTHY LIVING | JULY 2021 1 5

FEATURE

Prescott

HAS IT ALL

OUTDOORS

by John Murphy, Founder, Make 100 Healthy

W

a destination location for its outdoor offerings.

Let’s start with the basics.

The weather is usually gorgeous here! We have the pleasure of almost yearround outside activities to choose from. Here’s a few highlights to select from: Recreation Services of the City of Prescott is hosting over 100 events and tournaments this

Fran Sabo (left) and Brian Wirick | Photo: John Murphy

henever I tell people about Prescott and why it’s such a wonderful place to live, I always boast about all Prescott has for outdoor activities and adventures.

The funny thing is, I think most proud Prescottonians share my appreciation for the abundance of outdoor things to do. In fact, Prescott has become

summer alone at Pioneer Park. From soccer, softball and baseball tournaments for all ages — (kids and adults) to tennis, volleyball and pickleball, there is something going on.

Peg Travers, Chair for the Prescott Parks and Recreation Advisory Commission, is proud of the events offered by Recreation Services: “I think Prescott’s outdoor program is the best in the state. They organize amazing events including the Whiskey Row Boot Race, all the Pioneer Park activities, plus they manage our beautiful trail system. There is literally something fun for everyone to do outdoors in Prescott.” For more information and activities go to www.prescott-az.gov Prescott hiking trails — These offer everything from a leisurely stroll on the Peavine Trail to a more robust hike up Constellation Trail or the iconic Thumb Butte trail, where you have two choices — the easy

or hard way. There’s also camping areas at Watson Lake. Whew!

On a personal basis, I try to do at least one outdoor activity daily. From a round of golf with friends to swimming, playing tennis and/or pickleball, there is never a lack of outdoor activities to participate in. I also love to ride my bike for fitness and fun.

It’s not just physical activities people enjoy.

Many folks enjoy the stunning sunset over Granite Mountain or sitting on a bench off Willow Lake, painting or snapping pictures of The Granite Dells and all its wonder.

It’s about enjoying the simple pleasures in life.

There’s nothing better than having dinner on my deck with my family eating a delicious homegrown salad and inhaling the fresh air and watching the sunset over Granite Mountain.

That is the essence of a great summer night in Prescott.

The Commission on Well-Being is on pause due to COVID-19.

1 6 PRESCOTT HEALTHY LIVING | JULY 2021

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4 FEATURE

Easy Summer Steps TOWARD BETTER HEALTH As we move into the second half of our summer, we should ask ourselves if we’re taking advantage of the slower pace of life that typically comes with this season.

Are we adopting new habits that might be easier to do while the livin’ is easy, with an intent to follow up on them as much as possible the rest of the year?

by Dr. Hojat Askari, Founder and Medical Director, Thumb Butte Medical Center

LOAD UP ON SEASONAL PRODUCE With the constant supply of almost everything in the produce section it can take a little time to figure out which fruits and veggies are actually in season, meaning they’re more likely to be grown nearby and at maximum freshness when they reach the store. One great summer example is berries of all kinds: blueberries, blackberries, raspberries, strawberries and related species peak in summer in the Southwest.

FLOSS EVERY DAY This one clearly has nothing to do with climate or seasonality, But it does require

a minute or two of your time within a schedule based on habits as well as obligations. Flossing removes food debris and plaque that builds up in between teeth, helps prevent gum disease and can be done any time of the day, either before or after brushing.

PROTECT YOUR EYES If you don’t already, wear sunglasses while you’re outside with at least 99% broad-spectrum UV protection to shield your eyes from cataracts, macular degeneration and other disorders linked to sun damage. They also can help block out debris (though certain activities require more protective eyewear), improve vision

1 8 PRESCOTT HEALTHY LIVING | JULY 2021

by reducing the sun’s glare and reduce wrinkling, too.

USE YOUR VACATION TIME Even if you have it on good authority that unused time can be carried over to next year or reimbursed when you leave, in most cases it simply doesn’t pay off to wait.

Taking time off from work has been shown to

reduce your blood pressure and stress level, benefit your mental health and lead to greater productivity while you are on the clock.

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FEATURE

TAKE IN THE

s l l e m S , s d n u o S r e m m u S f o s e & Tast

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

C

an you hear them?

The lawnmowers are mowing and there’s the smell of fresh cut grass. I love the summer and all of the smells and tastes that come with it!

I get up earlier in the summer; it must be because of the sun or I just don’t want to waste the day. The house is quiet, a cup of coffee for me, maybe tea for you. Relax and enjoy.

Outside it is already getting warm. Quickly water the vegetable garden, the watermelon

and the cantaloupe, then sit by the pool and watch the sun dance off of the small waves I made when I swept the sides.

Everyone begins getting up. Breakfast is light, mostly fruit, and everyone is out and doing something different. Bike rides, running or out for a hike. Back to water the rest of the gardens.

Mid-day, a dip in the pool with sunscreen that smells like coconuts. My skin is slightly bronzed and my flipflops squeak with my wet feet walking

2 0 PRESCOTT HEALTHY LIVING | JULY 2021

around the pool. Colorful towels and bathing suits are hung on chairs to dry.

Dinner feels early, just at dusk cooking outside feels like a luxury: barbecue chicken, salad, watermelon and lemonade. We enjoy the evenings with the breezes, a late swim and watching the stars come out. I love this place!

Sitting on the back patio; some nights instead of a movie we watch the lightning storms dance across the sky — beautiful.

The Fourth of July celebration is exciting

with the rodeo, fireworks and more barbecue, all sorts of vegetable salads; fruit, lettuce, potato, maybe beet. All are good.

And, don’t forget the pie! Berries are wonderful and fresh this time of year.

Boy, the various pies that are available: blueberry, cherry, blackberry, rhubarb, or rhubarb and strawberry, and of course apple! Yum! Summer, such a great time of year for being outdoors, cooking outdoors and enjoying fresh foods!

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FEATURE

Tips & Strategies FOR GETTING YOUR

Teen Outdoors

Do you have a teen you rarely see aside from when they put down their electronics to grab a snack? Do you regularly suggest your teen get outside only to be met with a massive eye roll?

Here are a few tips we use at The Launch Pad Teen Center to help you get your teens unplugged from their devices and plugged into nature.

by Courtney Osterfelt, Executive Director, The Launch Pad Teen Center of Prescott SET AN EXAMPLE If you want your teen to spend less time scrolling and gaming, assess your own habits. Are you demonstrating how to “unplug”? Is your phone present during dinner?

The more you pull away from your device, the more you show your teen it’s possible to enjoy being unplugged.

SCHEDULE OUTDOOR TIME TOGETHER; USE INCENTIVES Your teen may want to be more active but cannot put down their media. At The Launch Pad we set required times for outdoor activity and offer incentives for teens who help plan, balancing structure and independence.

The Launch Pad staff provide structure regarding the amount of time we’re outdoors, while teens decide how we spend our time.

Try saying, “I know it’s hard to get outdoors. I want us to spend 1 hour outside weekly totally unplugged. Help me plan and you can choose the movie we watch later.”

Incentives can be mindfully used to help teens overcome a hurdle, like unplugging and becoming more active.

The rewarding feeling of doing new things helps build intrinsic motivation.

CREATE SOLUTIONS TOGETHER Our first approach to “discipline” at The Launch Pad is to sit a teen down for a talk (or a walk and talk) and share our observations.

2 2 PRESCOTT HEALTHY LIVING | JULY 2021

For example, “I’ve noticed it’s difficult for you to put your phone away during unplugged time.”

Following observations, ask for their thoughts. Keep the conversation centered on open-ended questions leading to solutions: “How can we work together to help you unplug?” “In what ways can we support you in being more active?”

Devise a plan for support and ask permission to put it in action, allowing teens to develop independence while enlisting them in their own personal growth.

We hope these tips lead you and your teens away from technology and into nature. Feel free to send us your thoughts and ideas. You can find The Launch Pad’s contact info on our website www. thelaunchpadteencenter.org

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r e m m u S l Coo s t u o k r o W Abound in Prescott PLAY

Greater Prescott is known and loved for its year-round outdoor fitness and recreation activities, but some are quintessential summer pastimes because of our climate, tradition or some combination of the two — they’re best enjoyed while the temps are warm and the vibes are chill.

BASKETBALL For leagues and pros this can be a sport for all seasons, but for casual pickup games and drills most of our choices are going to be in parks, schoolyards or driveways during the warmer months. Perfect for solo practice or playing with however many people available, when played vigorously (lots of running) basketball can burn more than 600 calories an hour!

Remember to warm up before and cool down afterward to prevent injury.

FRISBEE/DISC GOLF No active summer is complete without tossing a Frisbee with a friend or two, human or canine. They’re so lightweight, portable and durable they’ve never gone out of style; and

they require a variety of skills between throwing, jumping and running.

Recreational disc-throwing burns an average of around 220 to 300 calories per hour. If you add some rules and competition, disc golf can cancel 400 calories or more per hour depending on distance and terrain while some “ultimate” Frisbee players smash 700.

KAYAKING/PADDLE BOARDING This doesn’t matter if you have your own, but there’s a reason many watercraft rental companies only operate in the summer.

Our area’s lakes teem with kayaks and boards during the summer because it’s hard to beat the joys of splashing, paddling and gliding across the surface while the sun’s rays dance

across the water. Either one of these activities can burn some 500 calories per hour.

SOFTBALL/BASEBALL These diamond games are summer at its best, though you do need to round up at least a handful of friends or family members to create something approximating an actual game. Once you do you can make it as physically and socially rewarding as you’re looking for with rapid-fire hitting or relaxed intervals from home plate. These sports expel roughly 350 to 500 calories per hour.

SWIMMING Check out Mountain Valley Splash in Prescott Valley for a variety of water fun.

Also, swimming is allowed in Lynx, Granite and Mingus

lakes in Prescott National Forest. Swimming can consume 300 to 900 calories per hour — OK, the high end would be an hourlong marathon of butterfly stroke!

VOLLEYBALL This beach-born game is another example of a sport where outdoor courts tend to be more accessible either in a few local parks (AC Williams Granite Creek and Kuebler in Prescott, Wander Way in Prescott Valley, outside of the Community Center in Chino Valley) or in some backyards. It’s endlessly adaptable to the number of players you have as long as there’s at least two.

Depending on the level of competition and activity, you can spike around 250 to 450 calories per hour.

PRESCOTT HEALTHY LIVING | JULY 2021 2 5

PLAY

FishingOwn Good for your

The act of fishing from a lake or stream is renowned for busting stress and encouraging contemplation between those unpredictable bursts of activity when you’ve actually got something on the line. But few people realize just how much it benefits your health.

There’s always some physical activity involved, especially for your legs, arms and back. You need to get to where you’re going, and you can choose for it to be a light stroll or a strenuous hiking or kayaking journey. Once there you can sit or stand, switch locations in the eternal search for more bountiful waters, or try more active methods like fly fishing, jigging or kayak fishing.

LUNG HEALTH

Indoor air pollution can be a bigger problem than the outdoors, even in larger cities. Breathing in rural areas such as those in and around Prescott can be the elixir for toxins and particles you inhale from indoor ventilation systems because it more fully dilates your lungs, allowing you to expel pollutants more fully.

VITAMIN D

All fish contains at least some of this essential vitamin, though the oily

2 6 PRESCOTT HEALTHY LIVING | JULY 2021

fish tend to have much more. But our biggest source of vitamin D is the sun, and anglers get a good dose of it nearly every time they go out. It’s important for our immune systems, strengthens our bones and teeth and supports brain and nervous system health.

HEALTHIER DIET

If you keep your catch, fish is the best animal-based lean protein source you can ask for — virtually all of them contain plenty of nutrients and relatively few calories when healthfully prepared, though oily fish including trout (found in almost all Prescott-area lakes) are richest with those famous omega-3 fatty acids.

CALM AND CONCENTRATION

Fishing helps alleviate stress and anxiety, especially for those suffering from posttraumatic stress disorder, by providing relief from the symptoms while sustaining efforts to cope with them.

Broderick Womack at Lynx Lake | Photo: Blushing Cactus Photography

EXERCISE

Strength through wellness, strength through community.

It’s time to let yourself SOAR.

Convenient • Friendly • Helpful • Caring • Affordable

Convenient • Friendly • Helpful • Caring • Affordable Invest Your Healthcare Dollars Wisely!

Over the past 30 years, POSC has saved patients more than $150 Million! Of that amount, $20 Million would have been out of pocket.

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Dr. Katie Campuzano 778-4300 Dr. Derek Hewitt 778-9190 Over the past 30 years, POSC has saved patients more than $150 ANESTHESIOLOGIST Convenient • Friendly •Helpful •out Caring • Affordable Dr. Adam Feingold 776-8428 Overall Patient Satisfaction: 9.8 of 10!

Dr. Mark Strasser 778-9190 Arizona Anesthesia Solutions (480) 420-4027 Million! Of that amount, $20 Million would have been out of pocket.

Dr. LuisEAR, Fernandez 776-8428 NOSE AND THROAT GENERAL SURGEONS Dr. Derek Hewitt Dr. Josephine Kim 583-1000 778-9190 Dr. Thomas Hirasa 771-1011 The choice is yours. Choose one of our excellent Prescott based Dr. Mark Strasser 778-9190 Dr.Medical Donald Huang 771-1011 “The best I have experienced!

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Dr. Rassadi 308-4285445-4818 you all!”

Dr. Bradley Benson 445-4818 Dr. Siamak Bertrand Kaper 778-9250 Dr. Bradley Benson CARDIOLOGIST Dr. J. Gabriel Tsang 237-9312 Dr. Craig Leicht 445-2700 “EveryoneInvest was awesome.

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Dr. Judah Pifer 778-9250 Over theYour past 31Healthcare years 114,000 procedures have been “When I need surgical Satisfaction help, I will always come Wisely!

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Dr. Siamak Rassadi 308-4285 EAR,PLASTIC NOSE AND THROAT SURGERY ORTHOPAEDIC SPECIALISTS performed at POSC, saving patients more phone call from Karen was a real delight.

When I saw Linda was successfully so sweet and really awesome.

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Thank PROCEDURE AVERAGE PRICING POSC PRICING Dr. Bradley 445-7085777-5817 Dr. BurtWilliams Faibosoff 778-9190 Hewitt Over the past 30that years, POSC has saved than $150 thanthe $160 million!

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Repair $11,848 $2,370 would PLASTIC SURGEON “Thank youhave all for the great you gave me, everyone awesome Dr.PHYSICAL Thomas Hirasa 771-1011 777-9950 OfFallopian amount, $20 been out of pocket. possible environment and care available. in there!

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surgeons for your outpatient surgical needs. You will save$2,822 money and Dr. Thomas Hirasa 771-1011 SPINE SPECIALIST The ismoney, yours.

Choose one$2,822 of our excellent Prescott based Dr. Thomas Rusing 445-9660777-9950 Knee Cartilidge Repair $8,466 you willchoice not only save but will have the best Using Arthroscopy www.POSC-AZ.com The head anesthesiologist was terrific and put Both me completely at Dr. Evan Simonson “This was my 2nd surgery atreally POSC in 2 months. times Dr. Donald Huang 771-1011 have the best possible care available.

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Both times received UROLOGISTS Dr. Katie Campuzano 778-4300 Dr.UROLOGISTS Brad Hayman 776-9428 Dr. Thomas Rusing 445-9660 Everyone was professional, courteous and all had a given tocare. everyone there.”

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POSC even topped Duke Medical Center Dr. Melinda Martin 777-0070 • • • 27 Dr. Adam Feingold 776-8428 Dr. Richard Ohanesian 778-4300 Dr. Luis Fernandez 776-8428 which I have always rated highly. Thanks to the staff.”

Dr. Jeffrey Osburn 778-4300 as I feel 10’s were to be given to everyone there.”

Dr. Michael Stanick 771-5282

815 Ainsworth AZ 9.8 86301 OverallDrive PatientPrescott, Satisfaction: out of778-9770 815 Ainsworth Drive • Prescott,10!

AZ • 86301 • 778-9770

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2 8 PRESCOTT HEALTHY LIVING | JULY 2021

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The trail’s split personality means it will have something to suit everyone, though many people will gravitate toward one section or the other, depending on their skills and interests — but they are two sides of the same coin.

The lake’s importance to migratory birds means you will find them all over the place, clustered in tiny canyons and inlets on the craggy side, scattered in gossiping groups along the shore or gliding across the surface wherever you happen to be.

The bright Prescott sun is another unifying factor — there are some shady trees and stretches interspersed along the way but you will need to bring water, with the tamer side bordered mostly by grass and the rocky side absorbing a lot of heat on these long summer days.

Taken as a whole, this is a trail intended to be enjoyed by everyone — walkers, hikers, horseback riders, even the pair of well-behaved llamas spotted there on a recent weekend.

ps

J

ust like Willow Lake, its loop trail gives users the gamut of terrain and tests to choose from.

The majority of its path runs on relatively flat land, giving you lots of time to admire the lake and get some good distance in, about two-thirds of the 5.7-mile route. You see grassy meadows perfect for picnicking, marshy areas supporting flocks of geese and ducks, and the unfettered joys found at the Willow Lake Dog Park.

The eastern third of the loop is full-on Granite Dells, pulling you along ups and downs as you follow those famous white dots over granite slickrock and past massive boulders. They part to reveal the lake’s surface and Granite Mountain in the distance to the west and many, many more cliffs and boulders to the east.

Here you’ll be squeezing through crevices that widen into stellar vistas, crossing a red footbridge helping you over a particularly wide crevice and climbing 75 steps to reach the top of a rock formation and then climb another ridge to reach one of the loop’s best lookouts.

E a s t Ba y

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Willow Lake Loop Trail Elevation: 5073' (low) - 5225' (high) 5.76 Miles - Total Loop Trail Uses:

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For downloadable maps visit: www.prescotttrails.com

PLAY

WILLOW LAKE LOOP TRAIL

There are five trailheads on the loop: near Heritage Park Zoo, at the Heritage Park boat ramps, Willow Lake Dog Park, the East Bay Trail off Willow Lake Road just west of Prescott Lakes Parkway, and at the eastern terminus of the Embry-Riddle Trail (there is no parking lot at the last one).

Parking fees: $3 at Willow Lake Park (free on Wednesdays) Uses: Hiking, mountain biking, equestrian Distance: 5.7 miles Level of difficulty: Moderate to difficult Elevation: 5,025 feet to 5,218 feet

Photo: Sue Prario | Map: City of Prescott

The Willow Lake Loop is maintained by the City of Prescott and circles Willow Lake by using the Willow Lake Trail on the west and south sides. It connects to a low-water crossing at the East Bay Trail to connect it to the considerably more technical segments on the east side, which sit at the western edge of the Granite Dells.

PLAY

HOW DOES THE

Vertiflex Procedure

HELP PAIN?

by Donna Werking, Owner, Northern AZ Social, LLC

V

ertiflex Procedure is a surgical treatment for moderate cases of lumbar spinal stenosis.

It is a minimally invasive and stand-alone implant that is placed inside the spine to help prevent reduction of the space when standing or walking.

This type of treatment also is known as an interspinous process decompression. It provides relief by lifting pressure off the nerves to alleviate leg and back pain symptoms that often accompany the condition.

Developed with patient safety and comfort in mind, this FDA-approved, outpatient treatment aims to give those with lumbar spinal stenosis the freedom to get on with their daily lives because it offers a significant reduction in symptoms and improves physical function.

PROCEDURE OVERVIEW For the Vertiflex Procedure, a patient is positioned face down on his/her stomach, and a local

anesthetic and/or general anesthesia is administered.

With the use of real-time imaging (fluoroscopic guidance), the surgeon makes one small incision in the lower back and implants the IPD spacer between two spinous processes (e.g., lumber 4-lumber 5). The surgical incision is then closed.

Generally, the procedure takes 15 to 45 minutes to perform depending on whether one or two spacers are implanted.

AFTER THE PROCEDURE You can expect some soreness, and your incision site will have a few stitches or staples that should be kept clean and dry until the first follow-up visit, usually seven to 14 days after having the procedure.

For six weeks following your procedure, limit all lifting, bending, twisting and strenuous activity.

Light activity such as walking is allowed. www.NorthernArizonaPainInstitutes.com

3 0 PRESCOTT HEALTHY LIVING | JULY 2021

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PLAY

BACK IN THE SADDLE?

r u o y p U l e v e L Mountain Bike Skills We’re getting into the midst of our warm season, and most mountain bikers who had to call it quits for the winter have been back on the trails for a while now and should be improving their skills.

There are many good ways to step up your rides, making them more challenging and interesting for you as well as taking you to parts of our beautiful forests and dells you’ve never been able to attack before. It’s well worth it!

RIDE WITH WIZARDS This doesn’t mean dump all your friends who aren’t, but take any chance you can get to ride with people who are better than you, as long as they don’t tear you down or pressure you to ride too far above your level. Good mentors can inspire you to improve your form and technique and take on new trails without pushing you past your limits.

BE TENACIOUS If there’s a trail or segment that keeps tripping you up, don’t let your frustration turn you away. Don’t wait until the next technical stretch and hope you’re magically better by then, keep going over the one you’re facing now

until you can shred it with the best of them.

CONCENTRATE ON THE CLIMB Downhilling is why most people get into mountain biking in the first place, and the art of going uphill can get a little neglected in the process. Throw yourself into your ascents by focusing on maintaining your momentum with a neutral position, powerful and smooth pedaling and taking the cleanest line to the top.

STAND UP Build your confidence in staying off the seat in some situations. It’s important on steep descents, lifting yourself over rocks, sprinting and many other

core aspects of riding.

Learn how to position your weight directly over the pedals while staying light on the handlebars so you can glide over the terrain.

SPIN SMOOTHLY Don’t forget to keep your cadence smooth. If you pedal with jerky downward strokes or in square patterns you’ll throw your balance off every single time.

Staying in the proper gear makes this much easier to do, so make sure you know what to use when.

DON’T LET UP ON STRENGTH TRAINING Hopefully you did this religiously in the offseason, but you still need to incorporate it into your

off-trail life now to redouble your core and prevent agerelated muscle loss. Do walking lunges, push-ups with a small ball under one arm for greater challenging, and deadlifts for superior core and leg strength.

RIDE EVERYWHERE YOU GO Bike to the store, office, school, coffeehouse, trailhead, everywhere you possibly can, even if road cycling seems to have little in common with what you really want to do. Bouncing on and off curbs and staying mindful of oblivious drivers (the lack of which is one of the biggest perks of trail riding) will build your physical strength and mental power.

PRESCOTT HEALTHY LIVING | JULY 2021 3 3

PLAY

PARTAKE IN SOME

Su m me r Fu n DOGGONE

by Loree Walden, Marketing Manager, Yavapai Humane Society can enjoy their own party together? Pick a theme, have everyone bring something for a potluck for you and plan a dog friendly potluck for the 4-legged guests, as well.

There are so many fun summertime do-it-yourself treats to make for dogs; everything from melon frozen yogurt to yummy pupsicles to doggie s’mores! Rover.com has some really easy recipes that are delicious (or at least my dog thinks so!).

Another way to spend time exploring our great outdoors is on a day road trip! You can both see some amazing scenery and enjoy it all in the comfort of your airconditioned car. You can even make occasional potty break stops to enjoy some mountain scenery or to venture down to a cool lake or river and have some photo opportunities together!

The possibilities for summer fun together are endless! I’m sure you have many of your own ideas

3 4 PRESCOTT HEALTHY LIVING | JULY 2021

of fun ways to spend time with your furry best friend.

Whatever you decide to do together, be sure to have plenty of water on hand,

identification for yourself and tags for your dog, and don’t forget the poop bags!

Enjoy the adventure and have a doggone good time!

Yavapai Humane Society Alumni, Maggie

S

ummer in Northern Arizona is beautiful and a perfect opportunity to get outside and enjoy all the amazing things there are to do with your 4-legged best friend.

There are some beautiful trails and lakes all around Northern Arizona that are perfect for exploring with your pup! Most of the trails and parks are pet friendly however it might be a good idea to confirm that before you venture out.

Being that it can get extremely hot in the summer, be sure to take a lot of water for both you and your pet. It’s also best to limit your hike to earlier in the morning or later in the evening when it’s a little cooler. Heat stroke and heat exhaustion can hit fast, so be sure to keep an eye on your dog for any signs so you can get them to safety.

If you want to stay a little closer to home and still enjoy the great outdoors, how about throwing a barbecue for your friends and inviting them to bring their dogs so the pups

SOCIALIZED DOG DAYCARE & BOARDING IN AN OPEN PACK ENVIRONMENT Dogs enjoy a social day outside playing or napping at will. All shapes and sizes come to be a part of the pack, with a skilled staff that monitors their behavior and safety all day. A busy day leads to a peaceful nights rest weather staying overnight with us or retuning home after a few hours of play.

Our goal is to offer our communities a supervised, safe outdoor adventure for your dog!

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35

PLAY

Help Keep your Pets’

s e l c s u M & s t n Joi

by Heidi Archambault, Co-Owner, Run-A-Muk

M

any of us overlook the value of adding supplements to our dog’s diets. Sure, the bag has all of these bullet points of added benefits, but is it really enough for your dog?

My dog looks to be in great health. He goes for 3-mile walks daily and has yet to show signs of being sore or stiff. This is good to hear; however, this does not mean he couldn’t use some extra support.

Why wait until there is a problem?

Most of us (humans and K9s) do not pay enough attention to our joint and muscle development until damage has already been done. Let’s get a handle on this and help Fido out.

There are a few things to ask yourself when wondering if your dog could use some

extra supplementations in their lives. Start with the obvious questions: Is your dog a senior or large breed or overweight? How about an active dog or a small breed who jumps up and down to enjoy all of the furnishings in your home? If you have said yes to any of these, your dog may enjoy an additive or two to their diet.

What benefits joints and muscles? A few examples: Omega fatty acids, chicken cartilage, collagen, turmeric, MSM, CBD or glucosamine.

3 6 PRESCOTT HEALTHY LIVING | JULY 2021

HEALTHY

How to add such items into your furry friend’s diet? Start by consulting your veterinarian or stop by your local independent pet shop or feed store. We love independents! I find the staff is knowledgeable about the store’s products, and I find value from my purchases due to the quality of the products I am giving my dog.

There are many forms of product such as raw, powder, oil, topicals — the list goes on.

Whatever you consider, just know Fido benefits from your decision, but keep in mind we do not see immediate results.

However, if you stop a supplement we then often see the impact of being without it.

It is best to keep your dog going with added support and rotating forms so the body best absorbs the supplement.

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Put the

Water

Park in your Yard

PLAY

What to do if a looooong, hot summer’s day has made the kids (and grownups) cranky, bored and restless? Turn on the spigot for these splashy water games to help everyone cool down and get a workout at the same time!

PERSONAL SPLASH PAD Drill holes of different shapes and sizes into pieces of PVC pipe, then use them to form a large square, rectangle or triangle. Hook it up to a hose and let the water spray and people romp all over the place!

to move from one side of the yard to the other.

TARGET PRACTICE Throw an inflatable inner tube into the water, whether it’s in a bucket, kiddie pool or pond. Have everyone try to toss small balls into the center. You can give lots of prizes out for this one — reward most balls in the tube, longest throw, most creative toss, etc.

WATER LIMBO Let your kids build their flexibility and strength by bending backward under the stream of water from a hose!

BATTING WATER BALLOONS Just send everyone out back with some bats (ideally the lightweight plastic play type) and a bunch of water balloons. It’s one very easy way for a flustered family to kill an hour or two.

TINFOIL CREEK Use a roll of tinfoil curled up on the sides to form a long channel for floating toy boats, rubber duckies or anything else you want

TOE FISHING Place some toys, floating and otherwise, in a kiddie pool and have everybody fish them out using only their toes!

DUNK TANK Rig up a target holding a bucket of water over a chair and let everybody hurl their frustrations at it with a tennis ball, drenching whoever is brave enough to put themselves in water’s way. There are instructions for building one all over the internet; this tank on WikiHow (www.wikihow.com/ Build-a-Dunk-Tank) may be a little more complex than some but gives you an idea what’s involved.

Older kids can help build it, rewarding them with a sense of accomplishment before the fun even starts!

PRESCOTT HEALTHY LIVING | JULY 2021 39

PLAY

Give your Back Some Love & it Will

Thank You

Let’s talk about the back. We only get one. So we need to remember to take the best care of it, use it properly and keep it strong.

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

S

ome of the top exercises for back strength are the following:

* Wide-grip-lat pulldowns suspension * TRX strap rows

* Barbell deadlifts * Back/hip extension dumbbell * Single-arm bench rows

* Straight-arm pulldowns * Kettlebell swings

* Low-cable back rows reach * Alternating and kickbacks * Close-grip pull-ups arms * Extended and legs lift * Push-ups * Single-arm-bentover lateral raises * Single-arm-sidedumbbell raise

Let’s start and not overlook the push-ups because they can be done anywhere, anytime with no equipment needed! There are multiple variations and modifications.

The lower back is something we should all focus on strengthening because it’s primarily for lifting, carrying, supporting and maintaining a proper upright posture.

Livestrong.com points out that back exercises may help protect us from back pain and injury. And while they certainly can help those lifting weights, don’t

4 0 PRESCOTT HEALTHY LIVING | JULY 2021

forget those of you sitting hours on end at a desk may need some extra help.

Being sedentary can lead to fat accumulation and atrophy of the back muscles. A 2019 study published in Applied Ergonomics examined call center employees and at least 75% reported back pain.

The research showed a connection between sitting behavior and lower back pain.

So get up and move, extend, kick and grab that kettlebell!

Your back health plays such a big role in the quality of your life.

August HAPPINESS MONTH

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

Prescott.Healthy.Living PrescottHealthyLivingMagazine

t h g i Sunl Makes People

Bloom!

RENEW

We tend to regard sunlight as an essential ingredient for making our plants and crops grow and produce enough food and fiber for us to harvest but forget how truly necessary it is for human development.

We, too, are built to absorb the sun’s rays through our skin, triggering numerous positive processes within our bodies and promotion of overall longevity: BUILDS AND FORTIFIES BONES AND TEETH Probably the most wellknown benefit of exposing skin to sunlight is creation of the chemicals we need to produce vitamin D, and the best-known effect of vitamin D is its contribution to bone growth by letting the body absorb calcium and phosphorous. Higher levels of vitamin D3 in our bloodstream directly reduce our risk of bone fractures and osteoporosis.

REDUCES BLOOD PRESSURE Scientists report the sun’s rays also result in immediate releases of nitrogen oxides from our bodies’ stores of these chemicals, which in turn dilates our blood vessels, lowering blood pressure and aiding the circulatory system in ways that could reduce heart disease risk.

IMPROVES MOOD AND REDUCES PAIN The sun’s rays trigger production of betaendorphins, which have been linked to pain suppression and the

“runner’s high” experienced after this and other forms of exercise. Sunlight also leads to increased serotonin production, improving our feelings of well-being and self-esteem, keeping us alert and regulating our sleep cycle, which we’ll talk more about below.

PROMOTES SLEEP Aside from encouraging production of serotonin, sunlight is a powerful environmental cue regulating our circadian rhythms by launching our waking cycle through the production of cortisol, known as the “stress hormone,” but in lower does it activates us to wake up and starts the day. Waning sunlight, on the other hand, triggers production of melatonin to slow our brains down and prepare us for sleep. People having trouble sleeping are often advised to expose themselves to sunlight early in the day to help “reset” their sleep cycle.

LOWERS RISK OF SOME DISEASES According to a 2016 review of scientific studies, higher

exposure to sunlight has been associated with reduced incidence of multiple sclerosis, nonHodgkin’s lymphoma, diabetes and colon, breast and prostate cancer.

Sun Safety We’re also aware of the sun’s role in causing skin aging and skin cancer.

This has produced a tugof-war within the scientific community and our own minds on how much sun we should be getting, especially since wearing sunscreen blunts any positive effects of ultraviolet rays, along with the negative.

How much unscreened sunlight we should be absorbing depends on many factors such as the time of year, time of day, skin color, age, amount of skin exposed and body weight. Skin cancer risk rises with every sunburn, so many experts advise going inside or applying sunscreen after 15 to 20 minutes of midday exposure during the summer, a number that can go up to 90 minutes to 2 hours in the winter.

PRESCOTT HEALTHY LIVING | JULY 2021 4 3

RENEW

, r e m m u S

the Fire Element in Action “Fire: The sun shines the length of you, and the depth.”

— Dianne Connelly

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

S

ummer is the season of the fire element in traditional Chinese medicine, and brings with it the emotions of joy, love and compassion. The days are long, and we want to gather and enjoy the company of other people.

It is a season for getting out, for doing many things — and for being active! In Flagstaff we are running, hiking, climbing, swimming, biking, and bringing activity into everyday life. There are many athletes training here in the mountains, and

there are many weekend warriors out expressing their inner athlete in these mountains, too.

Sports massage is a well-known part of the massage and bodywork world. The tradition goes back to the origins of the Olympics in Greece.

We may see massage therapists out at events helping participants with their overall performance and recovery from their joyful exertion.

Bodywork helps tune us for peak performance, and importantly, it

4 4 PRESCOTT HEALTHY LIVING | JULY 2021

helps protect us from injury when we are challenging our bodies in athletic pursuits.

Ask any athlete what will most likely bring an end to their season or their career, whether professional or amateur, and they will all say “injury.”

If you see a group of massage therapists at an event, stop by and sample what they have to offer.

You may find someone very knowledgeable about the body and appropriate bodywork.

Before an event, we want

work that is vigorous and gets our blood flowing and wakes up our muscular and nervous systems. Post event we want work that calms the nervous system and relaxes the muscles.

During injury recovery we want a skilled therapist who understands the stages of injury and applies the right combination of therapies to help us make a full recovery.

In the spaces between, we need ongoing maintenance massage to keep the body tuned and ready for the next burst of summer joy!

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y g r e n E m i a l Rec FROM THESE

Draining Habits

RENEW If you feel inexplicably tired much of the time and wonder where all your energy is going, it could be in some of the places you least expect: the little habits or routines that seem to be harmless or even the things you think you need to make it through the day.

Here are some places you can start looking for some of that missing vigor and how you can get it back.

YOUR DIET

There are many culprits and solutions to be found here. Depending on caffeine and sugar to power through leads to energy spikes and crashes leaving you wrung out. Dehydration looms as a threat in summer and leads to mild to severe drowsiness.

Processed and junk food lacks important nutrients to fuel your body’s processes.

The Fix

Start with some lowintensity walking, whichever side of the spectrum you’re on. This will boost your energy by increasing your oxygen levels and releasing energizing brain chemicals including cortisol, epinephrine and norepinephrine.

YOUR RELATIONSHIPS

The Fix

Eating meals and smaller snacks that combine protein with complex carbohydrates maintains a steady energy supply.

YOUR PHYSICAL ACTIVITY

fails to improve with increased duration and intensity of exercise.

Getting too little or too much can create issues.

Along with all their other harms, sedentary lifestyles lead to fatigue because inactivity leads to higher heart rates and lower oxygenation in the blood, both of which make you more tired. On the other hand overtraining breaks down muscle and drains our energy reserves. You know you are overtraining if your performance

Social connections are vital to creating a fulfilling life, but imbalanced relationships can come out of a myriad of circumstances. If you aren’t comfortable saying “no” when someone asks you to do something you really don’t have time for, that’s an imbalance that leaves you feeling tired as well as resentful.

Spending time with overly negative people creates stress with no reward.

The Fix

Renegotiate the imbalances you find in your work and family life, and choose to spend your spare time with positive, supportive friends.

PRESCOTT HEALTHY LIVING | JULY 2021 47

RENEW

Live in the Moment

by Enjoying the Outdoors

by Brad Hayman, DPM, Complete Foot & Ankle Care

T

his month’s topic regarding outdoor living brings a number of things to mind such as camping, hiking and exploring areas locally or in many areas of Arizona.

Each of these activities involves a healthy body and mind. In past issues I have discussed hiking that may also include other activities such as trail running, climbing, kayaking or skiing.

An outdoor lifestyle can be thought of as fun or as a pursuit of a passion.

Someone may simply enjoy spending as much time outdoors as possible appreciating the mountains and nature. Arizona has an abundance of both.

I have found that being outdoors helps alleviate stress. George, F Burns said: “If you ask what is the single most important key to longevity is, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it.”

One of the main reasons why people spend time outdoors is that it is peaceful and an escape from the typical day-to-day. This helps us to let go of the daily stress our lives have, including hectic work schedules, home responsibilities and personal tensions.

As a health care professional, I also recommend a healthy diet and nutritional supplements with Vitamin D3, organic fruits and vegetables, whole grains, including healthy proteins such as fish and nuts.

When I turned 70, I got a book entitled 70 Things To Do When You Turn 70. The message that made the most impact on me was “Live in the moment.” Go outside and appreciate the sky, clouds, nature, the smell of flowers, animals and other aspects of outdoor activities.

The demands of today’s world sometimes make this difficult, but your life depends on it.

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THE TOP 10 OUTDOOR ARIZONA ACTIVITIES INCLUDE: * Mount Lemon hiking * Scenic Byway driving (Tucson) * Devil’s Bridge Trail * Oak Creek Canyon (Sedona) * Butterfly Wonderland (Scottsdale) * Tom Thumb Trailhead (Scottsdale) * Koli Equestrian Center * Red Rock Scenic Byway (Sedona) * Arizona Route 89A driving * Bright Angel Trail (Grand Canyon)

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RENEW

the Benefits of ce n ie er Exp

Cooling Foods

Summer is a time of freedom. A time when we shed our layers, bare our skin and take off on adventures near or far.

But with that freedom, we often forget to take care of ourselves — taking time to hydrate accordingly, feed our body the right amount of nutrition, and even exercise our bodies.

by Heather Burgoyne, Owner, Soar Pilates

Here are a few of my favorite tips for staying in tune with our bodies and wellness during the summer months: DRINK UP! I won’t be the first, but I’m definitely not going to be the last, to tell you hydration is essential, especially when it is hot outside. Our body is working in overdrive to regulate itself, and this

means we are perspiring (or as I like to say, glowing) more than usual.

While your instinct may be to grab a big glass of ice water, remember that room temperature water is actually best. Our body temperatures range from

97 F to 99 F so when we shock our system with an icy beverage, it is more work for our bodies to process and absorb.

If you find it hard to drink room temp water, try my personal favorite — juicing ginger and lemon and freezing in an ice cube tray.

Pop one or two cubes into your water and you are hydrating, alkalizing and boosting your metabolism all in one swoop.

CONSUME WATERY, COOLING WHOLE FOODS You know what I’m talking about — cucumbers, celery, carrots, things that go crunch when you’re biting into them and burst with water. Find the simplicity and satisfaction of slurping real chunks of watermelon, pineapple and strawberries.

Did you know that

5 0 PRESCOTT HEALTHY LIVING | JULY 2021

eating cooling foods can clear heat and toxins, cooling and calming the body? They also help curb sugary cravings that arise when we are lacking what our body is craving — whole foods! Eat up!

BE MINDFUL When exercising during the summer months, adjust your workouts and avoid exercising outside in the heat of the day.

A great way to do this is to follow the sun patterns. Wake up early and beat the heat or go for a long stroll after dinner — your digestive system will thank you!

If you find it hard to adjust your schedule, try out one of the amazing studios Prescott has to offer for a new fitness experience.

Local

July 17

Avoid these Common Pests at All Costs

EVENTS

9:30 a.m. at Watters Garden Center

July 24

Privacy Screens and Barriers

9:30 a.m. at Watters Garden Center

July 31

Edible Landscape with Trees & Berries 9:30 a.m. at Watters Garden Center

August 7

Proper Planting for Success

9:30 a.m. at Watters Garden Center

August 14

Wildlife & Bug Prevention

9:30 a.m. at Watters Garden Center

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program

Ongoing

Team Gymnastics at the YMCA 2021 Youth Basketball League

EVENTS

Discovery Saturdays

Last Saturday of the Month Highlands Center for Natural History

Dance & Fitness Classes

at Elks Theatre

Prescott Farmers Market Saturdays 7:30 a.m. to Noon YRMC Parking Lot www.prescottfarmersmarket.org

Garden Classes

Saturday Mornings 9:30 a.m.

Watters Garden Center

Prescott Valley Farmers & Artisan Market

Sunday Mornings 8 a.m. to Noon 3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

Photo: Blushing Cactus Photography

Julie Kahn | Photo: Blushing Cactus Photography

s p i T e s e h t Try for Quick Stress Relief

RENEW

Today’s world is so fast-paced there isn’t much time for us to deal with stress when it arises. But keeping it bottled up until what we hope will be a more appropriate time just prolongs the damage to our bodies.

Here are some fast fixes to reduce your stress levels as soon as they start to rise: STRETCH Stand up from your chair as you feel the tension building up in your body, stretching your arms and legs. Try a couple of yoga poses that have been helpful in the past if you have the time and space. If you don’t, try staying seated while slowly rolling your shoulders or pulling your hands together behind your back to open your chest.

BREATHE SLOWLY Long associated with reduced stress, deep, slow breathing has been found to reduce cortisol levels and drop heart rate and blood pressure, instantly and also in the long term for those who practice it regularly.

CHEW GUM Chomping on a stick or two of it for just a few minutes releases saliva and increases blood flow, which in turn leads to a calming effect on your brain. It also discourages you from turning to less healthy food

to deal with the pressure.

Just make sure you have a place to dispose of it when you’re done, or you could create more stress!

MASSAGE YOUR HANDS A lot of physical tension lands in our hands, and applying gentle pressure to the muscle at the bottom of your thumbs goes much further, sending signals that soothe your neck, shoulders and even your scalp.

SQUEEZE A STRESS BALL Transferring the tension in your hands to a ball or any squishy, non-sentient object can be very effective at drawing down the fury you’re feeling at someone or something that’s making your day more difficult SHUT YOUR EYES Getting a little non-sleepy shuteye to achieve a state of “quiet wakefulness” can restore feelings of calm and control, even in the middle of a chaotic work or home setting.

PRESCOTT HEALTHY LIVING | JULY 2021 5 3

15

RENEW

Top

ACTIVITIES FOR HEALTHY

Summer Living

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

I

t’s that time of year when the trees and flowers are in full bloom, the daylight lasts longer, the evenings cool down to a refreshing temperature, and abundant fresh foods are harvested.

Each day is a gift that gives us the opportunity to take full advantage of the many activities our beautiful town has to offer.

Luckily for us, Prescott has a wide variety of these activities to help keep the body and mind healthy this summer.

Here are some ideas to consider:

2. Find a unique place to sit and enjoy nature in all of its beauty.

8. Take a plant walk and learn about local medicinal plants.

3. Go for a walk after dinner to enjoy a beautiful sunset.

9. Try out an outdoor yoga or functional movement class.

4. Visit the Prescott Farmers Market and talk with the local farmers.

10. Get out those binoculars to observe the many species of birds that call our local lakes home.

1. Plant a garden to supplement your diet with freshly grown vegetables and herbs.

7. Go to the dog park and watch the furry critters play and romp with each other.

5. Learn about the foods in season and how to prepare them.

6. Develop a new skill by getting creative with outdoor cooking.

5 4 PRESCOTT HEALTHY LIVING | JULY 2021

11. Find a new local volunteering opportunity.

12. Take a lesson for a new sport like pickleball, tennis or golf.

13. Attend one of the many festivals at the Downtown Square.

14. Take in one of the many free outdoor movie nights in our surrounding communities.

15. Rent an RV and go on a road trip to explore the picturesque United States.

The possibilities are endless — simply try something new! Summer opens up many new possibilities to live life and enjoy it. Whatever you do, express gratitude for all of your blessings, both large and small.

Here’s to a healthy, happy summer full of wonderful memories.

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RENEW

s t o p s n u S r u o y e Fad with these Treatments

T

here are tons of reasons to be cautious about sun exposure. The possibility of developing sunspots is one of them.

These dark spots on your skin, also known as age or liver spots, are created by

increased deposits of melanin and are typically found on your face, hands, arms and shoulders, i.e., the areas most often exposed to the sun. They are very common in people age 50 and older with fair skin but can appear

on younger people as well.

While they pose no threat to your health, they should be examined carefully to rule out the possibility of them actually being precancerous or cancerous growths. Sunspots are typically flat, oval-shaped

and tan to dark brown in color.

Any spots that are black, growing larger, have an irregular border or unusual coloring, are bleeding or a concern to you for any reason should be examined by a dermatologist.

Scrub those spots

If you have sunspots and want to reduce their appearance there are several at-home and outpatient treatments that can do so, though they may take a while to yield results: OVER-THE-COUNTER AND PRESCRIPTION PRODUCTS Retinol speeds up turnover of skin cells at the surface while inhibiting the enzyme that causes dark spots. Using prescriptionstrength products with higher levels of retinol can speed up the fading process. Hydroquinone is a skin-lightening agent also available in

prescription and nonprescription lotions.

CHEMICAL PEELS

Products containing glycolic or trichloroacetic acids fade sunspots by essentially damaging the skin and forcing it to regenerate, which results in lighter skin over the sun-spotted area. Stronger peels are administered

5 6 PRESCOTT HEALTHY LIVING | JULY 2021

in dermatological offices and spas while consumer versions are also available.

LASER TREATMENTS

Laser and intense light-pulsed therapy is performed in a medical office to destroy melaninmaking cells that make the sunspots visible. Two or three sessions are usually required, but in some

cases it can take months for the sunspots to fade.

DERMABRASIONS AND MICRODERMABRASIONS These in-office procedures “plane” or sand down your skin with a high-speed spinning brush to reveal new skin underneath; dermabrasion is more intense and can lead to faster results.

RENEW

n u S e th IN LetSHINE

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

I

have been a sun worshipper most of my existence. There is nothing I enjoy more than a sunny day to spend time resting and being active outside. I am more diligent about sun exposure now than 30 years ago, and I am careful not to burn or dehydrate, but I love the way the sun energizes and nourishes me.

Lately, I have seen some pro-plant propaganda that indicates humans need

sunlight, water, earth, TLC, and because of that we are “basically house plants with emotions.”

This is one of those concepts that is humorous because it is almost true.

Are we getting enough of these vital sources of energy?

In today’s modern living, 9-5 work or school keeps us inside most of the day.

Inside we use artificial light, and at night, staying up well past sundown, we use even more. Dwelling in the city does not even ensure sunlight exposure when one is outside.

Then there is some fear around sun exposure and skin cancer, which is reasonable but also can keep us away from a powerful source of energy.

Sunlight that enters the eyes stimulates the suprachiasmatic nucleus in the hypothalamus that then sends out signals throughout the body. The sunlight also stimulates activity in the pineal and

pituitary glands. This is part of the circadian rhythm that has an effect on digestion, insulin sensitivity, fat oxidation, DNA repair, detoxification, autophagy, NAD metabolism and methylation.

The light is a signaling molecule that triggers many crucial processes in the body. These are functions that keep us vital, happy and balanced.

If sunlight is unattainable, fresh fruit and vegetables are the next best source of sunlight signaling.

These plants are capable of storing light in an electromagnetic form called the biophoton, which is the smallest physical unit of light. Biophotons contain the bio-information needed to keep all our vital cellular functions moving properly.

The more light a plant can store, the more nutritious it is. This makes summer the ideal time to be outside, eat fresh local fruit to recharge and rehydrate and feel our best ever.

PRESCOTT HEALTHY LIVING | JULY 2021 57

RENEW

KEEP

s n i x o T & s n e g r e l l A OUT OF YOUR HOME We all want our homes to be a refuge from allergy-causing and health-damaging particles and chemicals of the modern world as much as possible. Since all the products we bring into our homes come from that same modern world, striking the right balance can be difficult.

There are plenty of steps you can take, however, to minimize the presence of these inside your home: DOUBLE UP YOUR WELCOME MATS Placing one just outside your front door and another just inside can catch double the amount of dirt and debris tracked into the house, which can amount to 70% to 80% of what’s brought into a building, studies show.

USE CAULK Seal any holes and crevices found in walls to keep dust, mold and vermin out, and redo any failing caulking in your tile to prevent moisture and mold from gaining a foothold.

USE WELL-SEALED VACUUMS WITH A HEPA FILTER These can capture up to 99.97% of molecules larger than 0.3 microns. This is effective against most particles and substances found in your home but cannot catch the smallest particulates, gaseous molecules of volatile

organic compounds (VOCs) or some viruses and bacteria.

RUN THE EXHAUST FANS IN YOUR KITCHEN AND BATHROOM The fan over your stove pulls up cooking-related pollutants such as carbon dioxide and nitrogen dioxide while reducing humidity. The bathroom fan is there to dissipate the moist, mold-producing air left behind after a shower or bath.

OPEN OR CLOSE WINDOWS, DEPENDING ON YOUR CIRCUMSTANCES If you’re trying to keep pollen and dust out of the house or live in a polluted area, you’ll need to close them to prevent allergies and asthma attacks. If these are not a factor, open them up to release the chemicals that can build up from the products inside and

5 8 PRESCOTT HEALTHY LIVING | JULY 2021

exchange them for fresh air from the outdoors.

IF YOU HAVE A FIREPLACE Consider switching from wood logs to alternatives like those made of

wood fiber and wax to reduce particulate and carbon dioxide emissions, or switch to a natural gas fireplace.

Maintain your chimney regularly by yourself or hire a professional.

CENTER OF DISEASE CONTRO AND PREVENTION Per the CDC, one of the best thin s you can do for you home as it concerns your health is to increase the ventalation of your home

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RENEW

Hyperpigmentation:

Treating & Preventing Summer Discoloration

Did you know that hyperpigmentation is not only caused and activated by the sun but also by heat?

This alarming truth is one of the reasons hyperpigmentation and dark spots are so stubborn and challenging to get rid of.

by Lori Durr, Owner, Sundara Sanctuary WHAT ACTUALLY HAPPENS?

Patches of skin become darker due to excessive melanin, the pigment that produces skin color. Types of hyperpigmentation include sunspots, which result from cumulative sun exposure; melasma, which arises primarily in women because of hormones; and post-inflammatory hyperpigmentation, which arises from an injury or insult to the skin.

Heat also is a culprit!

Heat, whether outside or inside, increases vasodilation, which is the dilation or widening of blood vessels. This causes more redness to appear, particularly in areas of melasma. Heat can also lead to inflammation and stimulate melanocyte pigment production.

While UV sources like the sun are definitely enemy No.1, there are many other triggers.

Hyperpigmentation can occur from many types of heat sources.

HOW TO PROPERLY PROTECT AND TREAT: Find a licensed skin care professional to assist in caring for your skin and one who understands the Arizona heat during the summer months.

Summer is the time to hydrate the skin and use light exfoliation. Save the chemical peels for the fall and winter! Doing overly abrasive skin care treatments during the summer months can add to pigmentation as it is impossible to avoid the heat. Just the few steps to the mailbox is sometimes all it takes.

BEST THING YOU CAN DO FOR YOUR SKIN

Use professional products, see your aesthetician regularly, and lightly exfoliate.

The process of exfoliation is a lot like peeling away the dry, outer skin of

6 0 PRESCOTT HEALTHY LIVING | JULY 2021

an onion to reveal the living layers beneath.

Whether the exfoliation is done using mechanical abrasion or a controlled chemical reaction, removing dead and damaged skin cells on the surface allows the fresh new skin underneath to become visible.

Its surface reflects light better, making fine lines and other small

imperfections harder to see.

Age spots and other areas of unwanted pigmentation are less noticeable because the dead skin cells containing the pigment have been removed.

In addition, removing the top layer of dead and damaged cells allows other health-promoting agents such as moisturizers, antioxidants, and collagen-boosting ingredients to better penetrate the skin and work more effectively.

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Know & Love

s t a F y h t l a e H r u o y

M

any of us have learned by now that fats are a very broad nutritional category, and different types of fats have different effects on our bodies. But we do know we need some fat in our diet so our bodies can perform such important processes as:

* Building cells. energy to * Storing fuel our bodies.

our * Protecting inner organs.

Good Fats

our * Maintaining body temperature.

UNSATURATED FATS

us absorb * Helping vitamins from food. important * Secreting hormones.

Let’s start out with the dietary sources of healthy fats for our bodies.

6 2 PRESCOTT HEALTHY LIVING | JULY 2021

All beneficial fats fall into this category, so called because their molecules are not “saturated” with hydrogen molecules as saturated fats are. Experts recommend you eat these instead of other types of fat.

Studies have shown their consumption leads to lower cholesterol, reduced

inflammation, stable heart rhythm and other benefits.

They are further broken down into monounsaturated and polyunsaturated fats, also named for their molecular structure. Both types are considered healthy and serve similar functions in the body.

Foods rich in

RENEW

monounsaturated fats include avocados, olives, nuts including hazelnuts, almonds and pecans, peanut and other nut butters, sesame and pumpkin seeds and cooking oils derived from plant sources including olive, sesame, safflower, sunflower and canola oil.

You can find high levels of polyunsaturated fats in flaxseeds, walnuts, pine nuts, fish and in sunflower, flaxseed, soybean and corn oils.

Omega-3 fatty acids are a type of polyunsaturated fats essential to human

functions and cannot be produced by our bodies.

Salmon, tuna and oily fish like mackerel are among the best sources, as are chia seeds, flaxseeds, walnuts, soy and oils extracted from the latter three.

Bad Fats

For decades, research has linked saturated fat and increased LDL or “bad” cholesterol levels; believed to lead to heart disease and blockages in the heart and elsewhere in the body. It’s found in red meats like beef, as well as pork, cheese, full-fat dairy products, ice cream and many baked goods.

However, a 2010 meta-

analysis of cohort studies looking at the relationship between saturated fats and heart disease found no causal link and other studies have yielded conflicting results, but many experts are still advising caution.

Trans fats, usually added to processed food as hydrogenated oil, have no known redeeming qualities.

These have been found to raise your “bad” cholesterol at the same time lowering “good” cholesterol, cause inflammation and contribute to insulin resistance.

Artificial trans fats were banned by the U.S. Food and Drug Administration in 2018 at levels above 0.5 grams per serving.

They can still be found in

some brands of vegetable shortening and oils, frozen pizza, microwave popcorn, nondairy creamer and other products.

How much of each?

The U.S. Department of Agriculture’s (USDA) current Dietary Guidelines for Americans recommends consumption of “oils” (healthy fats) as part of a healthy diet. Adults who are consuming a 2,000-calorie diet should have about 27 grams per day for optimum health.

Saturated fat should be limited to 10% or less of total calorie intake. See www.dietaryguidelines.gov for more information.

PRESCOTT HEALTHY LIVING | JULY 2021 6 3

NOURISH

New Mountain Gardeners: TRY THESE

s k c i r T & s Tip

by Ken Lain, The Mountain Gardener, Watters Garden Center

M

any have gardened in places where the soil is rich, its pH perfectly balanced and the climate blessed with consistent rainfall, gentle sun and plant coddling humidity. If you have dug a hole in the ground, you know mountain gardening presents the opposite of such ideal conditions.

Our local U.S. Department of Agriculture (USDA)

garden zone is 7 with a definite influence from zone 8. The USDA defines our area as mild but with a solid winter and possible subzero temperatures.

Never, but never underestimate the Arizona sun, wind and dry air. They are significant influences in determining which plants do well in our landscapes.

Local soils are typically heavy clay with very little

6 4 PRESCOTT HEALTHY LIVING | JULY 2021

organic material. So, soil preparation for planting is of extreme importance. It demands organic mulch to your soil to either hold in the moisture for granite soils or keep clay soil from compacting. Our soil is alkaline and usually doesn’t need the addition of either lime or wood ashes, which would increase its already high pH. Look for plants with thick, leathery leaves; they allow plants to retain extra moisture and are less prone to tear in the area’s fierce windstorms.

It pays to talk to experts with some experience with local plants. It can save you time, energy and expense in planting your gardens.

Visit Top10Plants.com Mild winter temperatures provide the chilling necessary to grow all the deciduous fruits and perennials that thrive here. The list includes apples, peaches, cherries, grapes and berries. Get a free copy of my new Fruit Tree Book for more.

This climate also is

conducive to blooming deciduous shrubs such as lilac, forsythia, hardy camellia, rose of Sharon, butterfly bush and Russian sage.

The most exciting roses in the country thrive without the tedious demands of constant tending. Thanks to the low humidity and mild winters, mountain roses experience few bugs, mildew and virtually no black spots.

The climate is so mild we garden and design landscapes 12 months of the year. The average last frost date is Mother’s Day. However, spring is so mild our cool-season gardens can be planted as early as March 1. These can include lettuce, spinach, broccoli, potatoes, onions, radishes and more.

The first light frost happens on or about Halloween, depending on your garden’s specific elevation, but gardens look great through Thanksgiving.

This makes the average frost-free growing season approximately 150 days long.

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NOURISH

n w o D l o o CHealthy Quenchers WITH THESE

Summer leaves us thirsty for new adventures — and for drinks, too! We all agree that cool, pure water is the easiest and healthiest choice for warm-weather hydration, but we’re always open to mixing it up with refreshing twists.

Here are a few light and healthy options to stir up your summer palate: INFUSED ICE WATER The easiest, and quite possibly tastiest, way to ease yourself into summer refreshers is the infused water route you see taken in many hotel lobbies and summer parties — and it should be just as common in the home! Just slice up some fruits or vegetables, drop them in some ice water, let them chill for a couple of hours if you have the time, and voila!

Some ideas to get you started: mint, * Cucumber, and lime

* Strawberries

and * Raspberries blackberries

* Lemon and lime wedges papaya * Mango, and pineapple ACAI SPARKLER Acai berries, picked from palm trees native to Central and South America, are jammed with antioxidants.

They’ve been tied to weight loss, brain boosts and fighting cancer in limited studies, but the taste and antioxidant levels alone are more than enough to recommend them for a healthy, robust concoction.

All you need is 6 ounces of frozen acai juice, 3 ounces

of sparkling water, squeezes of fresh lemon and/or lime juice. Simply pour the defrosted juice and sparkling water over ice and add a spritz of lemon or lime. Stir in a bit of honey if the result is a little too tart for your taste.

SKINNY FRUITY COCKTAIL Anybody looking for just a bit of a buzz on a summer night can enjoy this light cocktail with any healthy fruit they choose! Put just 2 ounces of vodka and one tablespoon of stevia in a pitcher with 1 liter of sparkling water or seltzer, then pile on the freshest fruit you can find! This is enough for four servings, so have some friends over!

PRESCOTT HEALTHY LIVING | JULY 2021 6 7

e r u C Sugar Cravings NOURISH

WITH HEALTHY FOOD

Everybody finds themselves battling a sugar craving at least once in a while for any number of reasons.

Y

ou didn’t eat a big enough meal and your body is on the hunt for quick fuel.

You’ve gotten accustomed to that 4 p.m. candy bar from the vending machine to survive the late afternoon. A lack of protein in your diet is allowing sugar to cycle through your body too quickly, leading to a “crash” and more sugar cravings.

For whatever reason, they’re there. And if you cave into them too often it can play havoc with your blood sugar levels and raise your risk of heart disease. Many times these cravings have a physiological or psychological

cause that must be dealt with long-term, but turning to healthier foods with nutrients you really need can be an excellent short-term solution when sugar cravings strike.

ALMONDS These are packed with monounsaturated fats that can control your blood sugar and protect your heart health while also creating a sense of satiety,

6 8 PRESCOTT HEALTHY LIVING | JULY 2021

blunting your craving to eat anything else.

One serving equals about 25 almonds.

BERRIES Whole fresh or frozen berries include the fiber that fruit juice and dried fruit lack, which allows for measured release of the natural sugars they contain.

Blackberries, raspberries and strawberries are among the lowestsugar fruits, so they’re ideal for this purpose.

EGGS These savory, nutrientdense orbs are a source of protein and fat that can blunt your sugar cravings and stabilize blood sugar.

High-protein breakfasts in general have been shown to reduce food cravings throughout the day.

GREEK YOGURT Another possible source of sugar cravings is a gut microbiome that’s become imbalanced with bacteria that thrive on sugar, creating a vicious sugary cycle. Yogurt is rich in probiotics that can restore the balance, and Greek yogurt’s extra protein provides satiety as well.

SWEET POTATOES These are naturally sweet without sugar so they can be a perfect antidote for your cravings, even if they take a little more time to prepare than a handful of almonds or berries. They can even be used to create healthier versions of desserts like brownies and pies.

s n a i r a t e g e V NOURISH

Live Longer & Healthier

People choose to not eat meat for a wide range of reasons — concerns about animal welfare, moral opposition to eating animal products, religious convictions, reducing impact to the environment. But personal health comes out on top of most surveys asking people why they choose to be vegetarian or vegan.

T

of death found in pesco-vegetarians (vegetarians who eat fish) and vegans.

Benefits were found to be more significant for men than for women.

he research into the benefits of these ways of eating is compelling:

American Heart * The Association reports that reducing or eliminating meat consumption leads to lower risk of heart disease, stroke, many forms of cancer, Type 2 diabetes, high blood pressure, high cholesterol and obesity.

meta-analysis of * A492017 studies and clinical

2013 Loma Linda * In University released the results of a study of more than 70,000 Seventh-Day Adventist men and women, whose doctrines include following a vegetarian diet. Over a five-year period all vegetarians had a lower death rate than non-vegetarians and lower risk of dying, with the lowest risk

70 PRESCOTT HEALTHY LIVING | JULY 2021

trials released by the Physicians Committee for Responsible Medicine found a long-term association between adopting a

vegetarian diet and lower levels of overall cholesterol and LDL “bad” cholesterol. A smaller decrease of HDL “good” cholesterol was also reported, but the authors of the analysis said other researchers had concluded that interventions to increase HDL cholesterol have not had an effect on coronary disease risk.

from the * Scientists University of Bergen in Norway reported in 2020 that switching to a plant-based diet consistently led to weight loss among study subjects who had been diagnosed with heart disease, Type 2 diabetes or obesity. Most of the participants in the 19 studies analyzed ate a low-fat vegan diet.

This doesn’t mean you can simply drop meat and experience these results, especially if your vegetarian diet includes lots of french fries with the current generation of highly processed “plant-based” burgers loaded with saturated fat and sodium.

But when followed carefully with an eye toward getting all the nutrients you need, meatless diets bring you a host of health benefits.

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NOURISH HEALTHY

Recipes QUICK

Let’s Make it Quick: Proats

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Ph

Proats — aka protein+oats — are a protein-packed way to start the day, filled with plenty of healthy fats, filling fiber and awesome antioxidants!

o: ot B

ai

1/2 cup

le

y

Zy

gu

ti s

Oats

8 oz

Hot water

1 tsp

Pink salt

1 scoop

Whey isolate, unflavored

1 tbs

Cinnamon

1/2 tsp

Stevia powder

1/4 cup

Blueberries (frozen or fresh)

1 tbs

Almond butter

1 2

Place oats and pink salt in bowl, add hot water and let sit 2-3 minutes.

Once oats have absorbed most of the water, mix in

protein powder, blueberries and stevia.

Top with almond butter and an extra sprinkle of cinnamon and enjoy!

3

Serves 1 | Prep Time 5 min

Food for Thought Blueberries (particularly wild blueberries) are packed with antioxidants that support health by minimizing effects of free radicals and helping the body detox!

7 2 PRESCOTT HEALTHY LIVING | JULY 2021

NOURISH KETO

Seared Rosemary Garlic Pork Chops This recipe is a little different from most for pork chops because it combines searing and baking methods for the most scrumptious, juiciest best chops of both worlds!

This means you’ll need an oven-safe skillet and the goal of getting a decent golden sear on each side, without burning the pork chops before transferring to the oven to bake in the juices.

For simple recipes like this one it pays off to buy high-quality ingredients, including bone-in chops at least an inch thick and fresh garlic and rosemary.

4 1 tbs

Pork loin chops Fresh rosemary, minced

2 cloves

Garlic, minced

1/2 cup

Butter, melted

1 tbs

Extra-virgin olive oil

Kosher salt Black pepper, freshly ground

1 2 3

Preheat oven to 375°F. Season pork chops well with salt and pepper.

In a small bowl, mix butter, rosemary, and garlic. Set aside.

In an oven-safe skillet over medium-high heat, heat olive oil then add pork chops.

Sear until golden, about 4

minutes, then flip and cook 4 minutes more. Brush pork chops generously with garlic butter.

Place skillet in oven and bake until cooked through (145°F for medium doneness), 10-12 minutes.

Serve with more garlic butter.

4

Serves 4 | Prep Time 25-35 min

PRESCOTT HEALTHY LIVING | JULY 2021 7 3

NOURISH

PAELO

Grain-Free Zucchini Bread Almond flour and lots of zucchini make this bread not only possible but delicious; a dairyand grain-free treat packed with the flavor, nutrients and antioxidants of the star vegetable.

Be sure you get as much of the moisture out of the zucchini before adding it to the batter so you don’t wind up with a soggy loaf.

3 med 1/2 tsp

Zucchini, grated (2-2.5 grated cups) Sea or kosher salt, divided

2

Eggs

1/3 cup

Coconut oil, melted

1 tsp

Vanilla

1 tsp

Apple cider vinegar

1/2 cup

Coconut sugar

1 tsp

Baking soda

1 tsp

Cinnamon

1/4 tsp

Nutmeg

1 3/4 cup

Almond flour

1/2 cup

Walnuts, chopped

1/2 cup

Paleo dark chocolate chips

1 2

Heat oven to 350°F. Grease an 8-inch loaf pan with 1 teaspoon solid coconut oil. Set aside.

Grate zucchini and place in a strainer. Sprinkle grated zucchini with 1/4 teaspoon of salt, then toss.

Set aside to drain for 15 minutes.

Place the eggs, coconut oil, vanilla and apple cider vinegar into bowl. Whisk until combined. Add coconut sugar, and whisk until combined.

Add dry ingredients to the wet ingredients in stages. Whisk in the remaining 1/4 teaspoon of salt, then baking soda, then cinnamon and nutmeg.

Finally, whisk almond flour until just barely combined.

3

4

5

Drain zucchini. Gently press down on the salted zucchini with a spatula to release as much water as possible.

Add drained zucchini, nuts and chocolate chips to batter and gently fold with spatula until incorporated.

Reserve 1 tablespoon nuts and 1 tablespoon chips for topping the bread.

Scrape batter into prepared loaf pan.

Sprinkle nuts and chips on top. Bake for 50-60 minutes until deep golden brown and springy when you press it with your finger or when a toothpick comes out clean.

Cool bread in the pan for 20 minutes, then remove and cool thoroughly on a wire rack. Slice and enjoy.

6 7 8

Serves 12 | Prep Time 95-105 min

74 PRESCOTT HEALTHY LIVING | JULY 2021

NOURISH VEGAN

CucumberMelon Soup This incredibly cool and easy blend of healthfulness takes a little time to chill, but once it’s ready you can take it wherever you need to go! Enjoy as a standalone treat or as an even cooler side to salads or sandwiches.

1 lb.

English cucumbers, cut into pieces, plus more for serving

1/2 sm

Honeydew melon, seeded and rind removed (about 1 pound), cut into pieces

1/2 cup

Flat-leaf parsley

3 tbs

Red wine vinegar

1 tbs

Lime juice, fresh

2 tsp

Sugar

Kosher salt and pepper Watercress, for serving

1 2

Using a blender, puree cucumbers, melon, parsley, vinegar, lime juice, sugar and 1/2 teaspoon salt until smooth.

Refrigerate at least 1 hour and up to overnight. Serve topped with watercress, sliced cucumber, and cracked pepper.

Serves 4 | Prep Time 80 min

PRESCOTT HEALTHY LIVING | JULY 2021 75

NOURISH

MEDITERRANEAN

Simple Shakshusa This traditional North African dish uses everyday ingredients to create this extraordinary poached-egg concoction that can be served at any time of day.

Spice levels can be adjusted to taste, so use as much black pepper and crushed red pepper as you and your audience can take. Many variations include meat; about half a pound of ground beef, lamb or chicken would work with this version.

1 lg

Yellow onion, chopped

2

Green peppers, chopped

2

Garlic cloves, peeled, chopped

1 tsp

Coriander, ground

1 tsp

Sweet paprika

½ tsp

Cumin, ground

6

Vine-ripened tomatoes, chopped (about 6 cups chopped tomatoes)

½ cup

Tomato sauce

6 large

Eggs

¼ cup

Parsley leaves, fresh, chopped (about 0.2 oz)

¼ cup

Mint leaves, fresh, chopped (about 0.2 oz)

Extra virgin olive oil Pinch red pepper flakes (optional) Salt and pepper

1

3

2

4 5

Heat 3 tablespoons olive oil in a large cast-iron skillet. Add onions, green peppers, garlic, spices, pinch salt and pepper. Cook, stirring occasionally, until the vegetables have softened, about 5 minutes.

Add tomatoes and tomato sauce. Cover and let simmer for about 15 minutes. Uncover and cook a bit longer to allow the mixture to reduce and thicken. Taste and adjust the seasoning to your liking.

Serves 6 | Prep Time 30-40 min 76 PRESCOTT HEALTHY LIVING | JULY 2021

Using a wooden spoon, make 6 indentations or “wells” into the tomato mixture (make sure the indentations are spaced out).

Gently crack an egg into each well.

Reduce heat, cover the skillet, and cook on low until egg whites are set.

Uncover and add the fresh parsley and mint.

Add more black pepper or crushed red pepper. Serve with warm pita, challah bread or other crusty bread.

NOURISH SUMMERTIME

Gazpacho Another cold soup for our warm weather, this is the classic one, originating from southern Spain and mentioned in ancient Greek and Roman literature.

Tomatoes didn’t arrive from the New World until the 16th century, but we’re so glad they were added given the wealth of the antioxidant lycopene they bring to the table!

1 1/2 lbs

Vine-ripened tomatoes, peeled, seeded and chopped

1 cup

Juice from tomatoes and bottle

1 cup

Cucumber, peeled, seeded and chopped

1/2 cup

Red bell pepper, chopped

1/2 cup

Red onion, chopped

1 sm

Jalapeno, seeded and minced

1 med

Garlic clove, minced

1/4 cup

Extra-virgin olive oil

1

Lime, juiced

2 tsp

Balsamic vinegar

2 tsp

Worcestershire sauce

1/2 tsp

Cumin, toasted, ground

1 tsp

Kosher salt

1/4 tsp

Black pepper, freshly ground

2 tbs

Basil leaves to top soup, fresh

1 2

Fill a 6-quart pot halfway full of water, set over high heat and bring to a boil.

Make an X with a paring knife on the bottom of the tomatoes. Drop tomatoes into the boiling water for 15 seconds, remove and transfer to an ice bath and allow to cool until able to handle, approximately 1 minute. Remove and pat dry.

Peel, core and seed the tomatoes. For seeding, place the seeds and pulp into a fine mesh strainer set over a bowl to catch juice. Press as much of the juice through as possible and then add enough bottled tomato juice

3

to bring the total to 1 cup.

Place the tomatoes and juice into a large mixing bowl. Add the cucumber, bell pepper, red onion, jalapeno, garlic clove, olive oil, lime juice, balsamic vinegar, Worcestershire, cumin, salt and pepper, and stir to combine.

Transfer 1 1/2 cups of the mixture to a blender and puree for 15-20 seconds on high speed. Return mixture to the bowl and stir to combine. Cover and chill for 2 hours or up to overnight.

Serve with chiffonade (thinly sliced strips) of basil.

4 5 5

Serves 4 | Prep Time 45 min

PRESCOTT HEALTHY LIVING | JULY 2021 7 7

health & wellness

DIRECTORY Your guide to Greater Prescott’s medical & wellness professionals.

Ali Askari, MD, FACP

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal Medicine & Cardiology

Amy Schlaifer, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Urology & Urogynecology

Ayad Agha, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Interventional & Vascular Radiologist ​

Bardia Sinaei, DMD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Dentistry

Chad Norris, PA

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-683-5600

Physician Assistant

Hemant K. Pandy, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Neurology

Hojat Askari, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal Medicine

Jaffrey Kazi, DMD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Gastroenterology

Jeffrey Osburn, MD

Prescott Women’s Clinic 919 12th Place, Suite 1 | Prescott, AZ 86305 www.prescottwomensclinic.com | 928-778-4300

John Alessi, DO

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

OBGYN Family Medicine

PRESCOTT HEALTHY LIVING | JULY 2021 79

health & wellness

DIRECTORY Joseph Machuzak, DO

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Katie Compuzano, MD

Prescott Women’s Clinic 919 12th Place, Suite 1 | Prescott, AZ 86305 www.prescottwomensclinic.com | 928-778-4300

Kaveh Karandish, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal & Cosmetic Medicine

Maddie Assar, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Radiology

Maryam Emami, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Family Medicine

Michele McCormick, NP

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-683-5600

Nurse Practitioner

Mohammad Golparian, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Internal Medicine

Richard Ohanesian, MD

Prescott Women’s Clinic 919 12th Place, Suite 1 | Prescott, AZ 86305 www.prescottwomensclinic.com | 928-778-4300

Robert J. Brownsberger, MD

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-683-5600

Savana Howe, Psy.D

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Psychology

Serj Nazarian, DPM

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Podiatry

Seyed Mohsen Sharifi Takieh, MD

Thumb Butte Medical Center 3124 Willow Creek Road | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com | 928-445-7085

Cardiovascular Medicine

Stephen Sirota, MD

Northern Arizona Pain Institutes 3769 Crossings Drive | Prescott, AZ 86305 www.northernarizonapaininstitutes.com | 928-683-5600

Physical Medicine & Rehabilitation

8 0 PRESCOTT HEALTHY LIVING | JULY 2021

Dermatology OBGYN

OBGYN Pain Medicine

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