FINDING LOVE IN 2018: navigating online dating
START THE YEAR OFF RIGHT Healthy Kitchen Gadgets Simple Resolutions
Chris Powell The television personality and internationally known trainer is taking on the app world and the meal subscription service industry
Must-do Money Changes
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A Year In Review with National Hair Loss
Our National Hair Loss patients are starting the New Year with the hair they deserve! At National Hair Loss, we work closely with our patients to overcome hair loss issues and restore their confidence. Many have dealt with long-term genetic, chemotherapy, hormonal, and health related hair loss and have outstanding results using our cutting-edge therapies. Throughout the year we unveiled exciting new treatments to help patients get to the “root” of their problem and inspire others to take action.
Male Hair Loss – Johnjay Van Es Johnjay Van Es, Radio DJ & social media guru, uses his platform to share his hair loss journey with followers. Johnjay has been struggling with hair loss for years, has tried an array of hair loss treatments, and openly discusses his success with National Hair Loss.
Cancer Hair Loss Often it is the unknown that is overwhelming, however it is our goal to help educate patients on hair loss and support them through their journey of renewed health. Along with their hair, it is seeing the expressions and light in their face return that we find most rewarding.
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Female Hair Loss Never give up on your hair – have hope and keep trying. That’s our motto as we unveiled a new stem cell treatment using the latest technology. This technique will rejuvenate follicles & stimulate hair growth naturally.
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Experts in MonaLisa Touch News Update: The MonaLisa Touch has now been FDA approved in the U.S. for over 3 years and at Arizona Women’s Care more than 1300 procedures have brought amazing results to women across the Southwest region. This amazing NON HORMONAL treatment for vaginal dryness, painful intercourse, frequent bladder or vaginal infections and other symptoms that result from a lack of estrogen has revolutionized our success in treating these disheartening issues. In a recent Stanford University study, reductions in dryness and painful intercourse were especially marked, dropping an average of 75% and 66% respectively. As Lindsay (age 56) states, “I was skeptical, but I needed to try something. After the 3 treatments, intercourse was so much better I could not believe it. I actually asked my husband if we could do it again, and he was shocked! It has made such a difference in our relationship.” The MonaLisa Touch uses fractional CO2 laser therapy
to regenerate collagen and rid the vaginal mucosa of the dry atrophic cells. Three simple treatments in the office 6 weeks apart have shown incredible improvements in vaginal atrophy. These treatments take about 5 minutes and are virtually painfree, no anesthesia is needed. As women caring for women, our expertise and customer service are unsurpassed in the valley. Our staff of all-female physicians were the 1st board certified OB/GYNS in the state of Arizona to perform the MonaLisa Touch procedure. We welcome you to any of our open house seminars to learn more about the MonaLisa Touch! You will have the opportunity to meet with the doctors and talk with the patients who have had this life changing procedure. One last testimonial from Rhonda (age 61) sums up why we do what we do, “Thank you Arizona Women’s Care for offering me the MonaLisa Touch! It is an amazing treatment. I am 100% back to feeling like I did 20 years ago!”
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content / January 2018
The health and fitness expert is making moves in two new industries
12 e d note 16 health
Limiting screen time, mature doctors, secondhand marijuana smoke, the dangers of being angry, obesity’s effect on your body, and the risks of sugary drinks
Dooney & Bourke’s reborn men’s collection
Soy ginger glazed salmon
Class is in Session
Former educator Jess Hutchens is using her teaching skills to help others with her personal training business
Dining out keto-style
28 weight loss News to know
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32 muscle Squat squad
Simple resolutions you can actually stick to
36 nutrition Foods to stay away from for a perfect smile
38 scottsdale soul Two notable events this month, a fennel and arugula salad, The Bar Method’s class at Mountain Shadows, and building a closer relationship with your grandchildren.
Super Chunk’s new Velo Bars, Melora Manuka Honey comes to Arizona, United Health Foundation’s state rankings, and two winter reads.
FINDING LOVE IN 2018: navigating online dating
START THE YEAR OFF RIGHT Healthy Kitchen Gadgets Simple Resolutions
Chris Powell The television personality and internationally known trainer is taking on the app world and the subscription service industry
Must-do Money Changes
RICHMAN MEDIA GROUP
ON THE COVER: Chris Powell, photo by James Patrick, www.jamespatrick.com.
content / January 2018
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The skinny on sweat
Get ready to work those abs
44 toys, tech & gear Healthy in the kitchen
Five rules for online dating
54 beauty Life after acne
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MICHAEL FITZMAURICE, MD Founder of the Fitzmaurice Hand Institute Double Board Certified Hand Surgeon
When you've suffered a hand or wrist injury or need immediate care for persistent joint or nerve pain in your hands, wrists, or forearms, Hand & Wrist Urgent Care in Phoenix is a quick and cost-efficient alternative to the emergency room. We provide fast diagnosis and specialized treatment for injuries to the fingers, hands, and wrists by one of the top hand surgeons in the country – Dr. Michael Fitzmaurice. Our patients are evaluated as soon as possible and may receive on-site x-rays or ultrasound for an effective diagnosis and treatment plan. If necessary, minimally invasive surgery can be performed within the same day to ensure the best possible outcome. At our center, we treat a wide range of hand and wrist injuries, including (but not limited to) the following: • • • •
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“New year, new me” is a common phrase heard after the clock strikes midnight and a new year begins. But, it’s easier said than done. Changing your lifestyle around can be a challenge, especially getting to the gym on those chilly winter mornings. But, to make change, you have to be committed and that might mean making small promises and working your way up. Just ask our cover feature, Chris Powell. On page 46, he gives his take on New Year’s resolutions. According to Powell, baby steps are the key to transformative success. After his five seasons hosting Extreme Weight Loss, it’s pretty clear he knows what he is talking about. We caught up with him on fitness, family and what he’s got cooking currently. If you’re still thinking about those #goals for 2018, turn to page 34, where we are sharing 13 simple resolutions you can make that might not change your life around in the first week, but are easy to follow so you can actually stick to them. And, we’re also sharing foods to stay away from this year if you want that perfect smile on page 36. Hint: it’s not just sugar that’s bad, but many of the foods we are covering have that commonality. Looking to work on your lower body strength this year? Turn to page 32 to find a squat workout that is definitely going to leave you sore the next day. To stick to your resolutions, you’ll also need the perfect kitchen gadgets. On page 44, we rounded up our top six items that you need for your healthy cooking pursuits. And, on page 20, we’re talking money … saving it, that is. We’re sharing small moves to make in 2018 to have financial success. Maybe you didn’t make a yearlong resolution, but challenge yourself to dedicate your time and effort to one goal for one month and check back in with it in February. You might just surprise yourself! Best,
REJUVENATION center for anti-aging & regenerative medicine
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Gabby Richman Editor-in-Chief email@example.com Find our magazine on Facebook!
H AND I N ST I T U T E MI C H A EL F I TZ M A U R I C E, M D Founder of the Fitzmaurice Hand Institute Double Board Certiﬁed Hand Surgeon
Dr. Fitzmaurice’s advanced regenerative medicine techniques provide natural and long-lasting relief from hand and wrist conditions.
Dr. Fitzmaurice’s advanced regenerative medicine techniques, including platelet-rich plasma (PRP), stem cells, and hyaluronic acid, provide natural and long-lasting relief from carpal tunnel, trigger finger, tennis elbow and thumb arthritis among many other hand and wrist conditions. His passion for customized patient care and innovative techniques have redefined his specialty and made him one of the most sought-after hand surgeons in the country. Dr. Fitzmaurice is also a pioneer; he personally developed a line of nutritional supplements and patented surgical techniques to improve the safety and efficacy of hand surgery. When combined with regenerative medicine treatment, severe conditions that affect the hand can be alleviated and eliminated in the most effective ways possible for each patient.
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P U B L IS H E R Bill Richman V IC E P R E S ID E N T OF OP E R AT IONS Stacey Richman E D IT OR -IN -C H IE F Gabby Richman C R E AT IV E D IR E C T OR Anthony Cox
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C ON T R IB U T IN G WR IT E R S Michelle Afont, Kari Backlund, Courtney Francis, Laura Glenn, Taryn Jeffries, Elizabeth Liberatore, Steven Lin, Gregg Murset, Kelly Potts, Jeremy Scott, Breanna Thomas, Cynthia Townsend P H OT OG R A P H Y David Apeji, Good Thyme Kitchen, Mark Morgan, James Patrick
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SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.
/ complied by Kelly Potts
Unpopular Opinion: Limit the Screen Time A new study might not make you popular with your teens. Researchers found an imbalance in the brain chemistry of young people addicted to smartphones and the internet. According to a recent study, 46 percent of Americans say they could not live without their smartphones. Along with a growing concern that young people, in particular, may be spending too much time staring into their phones instead of interacting with others, come questions as to the immediate effects on the brain and the possible long-term consequences. Source: www.sciencedaily.com.
Age is Just a Number According to a new study, patients are more likely to complain about younger doctors – specifically ophthalmologists. More than 1,300 ophthalmologists at Vanderbilt University in Nashville found that as the age of these doctors increased, patient complaints decreased. The study suggests that patients might see older doctors as more experienced and knowledgeable, and thus are less likely to complain about them, compared to younger doctors. Source: www. medlineplus.gov.
Cautious in Crowds Secondhand smoke is a real danger … but can you fail a drug test from secondhand marijuana smoke? Surprisingly, yes. A new study from the University of Calgary says THC – or tetrahydrocannabinol, the main mind-altering chemi-
cal compound in cannabis – is detectable in the body after as little as 15 minutes of exposure even if the person is not actively smoking it. As your parents would say, be careful who you are around, because you never know where it will impact you later. Source: www. huffingtonpost.com.
Dr. Richard Jacoby, Scottsdale’s leading Podiatry expert answers your questions Q: WHAT IS PERIPHERAL NEUROPATHY? A: Your nervous system is divided into two regions – central and
peripheral. The central system includes the brain and spinal cord, while the peripheral system includes all the nerve roots and extremity nerves emanating from it. It’s a broad network, and all of these peripheral nerves transmit vital motor and sensory information throughout the body. A peripheral neuropathy may interrupt or distort some of these transmissions. Diabetic neuropathy and chemo neuropathy are two of the most prevalent kinds.
Q: WHAT CAUSES PERIPHERAL NEUROPATHY? A: The most common cause of peripheral neuropathy is diabetes.
Sometimes the cause is completely unknown (idiopathic). Here are some other potential causes for neuropathy: • • • • • • •
Autoimmune disorders rheumatoid arthritis or lupus Chronic kidney disease Infections such as HIV and liver infections Low levels of vitamin B12 or other problems with your diet Poor blood flow to the legs Underactive thyroid gland Toxin exposure such as lead, mercury, and solvents may lead to peripheral neuropathy. • Pharmaceutical drugs used to treat infections, cancer, seizures, or high blood pressure.
Q: WHAT ARE THE SIGNS AND SYMPTOMS OF NEUROPATHY? A: Signs and symptoms include: • Numbness or tingling in the hands or feet that gradually move upward into the extremities • Pain that is sharp or throbbing • Severe sensitivity to touch • Poor coordination • Frequent falls • Muscle weakness • Paralysis
EXTREMITY HEALTH CENTER UNIQUE MEDICAL SOLUTIONS
Q: WHAT KIND OF TREATMENTS EXIST FOR PERIPHERAL NEUROPATHY? A: There are several treatments available for peripheral neuropathy. • Medications, including pain medications, neurologic modifying agents, non-steroidal anti-inflammatory drugs (NSDAIDs), and antidepressants • Surgery, including the Dellon® Procedure for diabetic neuropathy or nerve release for mono-neuropathies like carpal tunnel syndrome • Calmare® device, a non-invasive FDA-cleared medical device shown to effectively alleviate pain associated with neuropathy • Laser therapy using specific wavelengths of light having a strong anti-inflammatory effect on tissues that help decrease pain • Injections, including steroids, numbing agents, and stem-cell rich anti-inflammatory injections Despite treatments on the market, many patients come to Extremity Health Centers reporting their doctor was unable to alleviate their pain. Dr. Jacoby welcomes challenging cases and has achieved unprecedented results in many of these patients. If you suffer from peripheral neuropathy that has not been successfully treated despite medications, schedule a consultation with Dr. Jacoby today to learn more.
7301 East 2nd Street, Suite 200 | Scottsdale, AZ. 85251 | 480.300.5022 | www.extremityhealthcenters.com
Anger produces an elevated state of stress
Don’t Worry, Be Happy
that increases blood flow and makes resting nearly impossible.
Sweet Heartbreak The sweeter the drink, the bigger the “heartbreak.” Those who frequently enjoy sugary sodas, fruit juices and sports drinks are probably not doing their hearts any favors. A new study suggests that regularly quenching your thirst with sugar-sweetened beverages not only contributes to your risk of gaining weight, it also ups your chances of developing Type 2 diabetes and metabolic syndrome, a cluster of conditions that raises your risk of heart disease. Step away from the sugar, and save your heart the break.
Holding onto anger can literally be killing you, according to a new study. One research found that men who are persistently angry had a 150 percent chance of being found dead 35 years later. The research shows angry people don’t sleep well, can suffer heart and lung disease, and are killing off the good bacteria in their gut. Anger can cause common bouts of less serious illnesses like colds, as well as can sometimes lead to anxiety and depression. Take a deep breath, and let it go. Source: www.usatoday.com.
THE BIGGEST RISK Do you know the single biggest cancer risk? Most Americans don’t. The answer: obesity. Of the four most common cancers — breast, lung, colon, and prostate — three of them have a pretty clear association with obesity. For women, obesity is the leading cause of cancer and is the second leading cause in men. Watch your waist line, and watch your cancer risk decrease.
Source: www. medlineplus.gov.
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/ by Gregg Murset Financial expert Gregg Murset is the CEO of BusyKid.
5 Money Changes to Make in 2018 Many people make health-related resolutions for the new year. And while physical health is important, people should also be concerned about the health of their finances – after all, January is Financial Wellness Month. Instead of making general resolutions like paying down debt or saving money for retirement, we recommend making more specific goals and putting those goals on your calendar to review their progress each month. Start the year off right by making five easy changes.
1. Skip Paper for Plastic. We’re not talking about grocery bags here. When you shop with cash, it can be harder for you to track where you are spending your money. Plus, you miss out on benefits like credit card points. By using a card for your purchases, you can easily budget how much you spend on food, gas, entertainment and other items each month. You will be able to spot where you can cut spending and identify money that can be saved or invested.
2. Overcome Investing Fears. According to Gallup, in 2016, only 52 percent of U.S. adults owned stock, including individual stock, a stock mutual fund, a self-directed 401(k) or an individual retirnment accoount (IRA). You don’t have to be incredibly wealthy to be an investor. Start small and decide, based on your age and financial health, how much risk you can afford.
3. DIY More. Americans spend a lot of extra money on conveniences, from morning coffee to a prepared lunch from the grocery store to dinner out. There are probably many places you are spending money that could be eliminated to create more opportunities for savings. Try making morning coffee at home and meal prepping lunch for the week over your weekend. The savings will really add up!
4. Give Time. While charity organizations certainly appreciate financial donations, your time is also valuable. If you cannot afford to donate money to a local charity, volunteer instead. Recruit friends and family to volunteer with you to make the experience a shared reward.
5. Get a Crystal Ball. When you are just saving to save, it can be hard to stay motivated. Choose a big personal goal or an experience for your family that you want to accomplish this year. Write it down, print out photos that represent it and hang a sign somewhere you will regularly see it. Making your goal tangible can help you stay on track and motivate you to say no to going to the movies, buying new shoes that you do not need or spending on other small, dispensable purchases.
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In the Bag
Dooney & Bourke’s newly relaunched men’s collection returns with a sleek surprise
After more than 40 years out of production, Dooney & Bourke has relaunched their men’s collection. From modern briefcases and luxe duffle bags to tech-oriented accessories, the collection says true to the style of the quintessential American heritage brand. One standout accessory includes the Getaway Cabriolet Gym Bag. With an updated yet classic look, the bag is perfect for those wanting to stay on trend at the gym. The cabriolet cloth – the same durable material traditionally reserved for the construction of cabriolet car roofs – is stain-resistant, totally waterproof, and virtually maintenancefree. $348 at www. dooney.com.
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/ by Good Thyme Kitchen
Soy Ginger Glazed Salmon with Black Rice
SERVING SIZE: 2 1 pound wild salmon, center cut olive oil pinch of salt SAUCE: ¼ cup soy sauce 1 clove garlic, minced ½ teaspoon freshly grated ginger 1 tablespoon Dijon mustard 1 tablespoon brown sugar 2 cups cooked black pearl rice ½ cup edamame
Preheat oven to 450 degrees. Whisk together all sauce ingredients and set aside. Cook rice according to package directions, stir in edamame and set aside. Heat a large ovenproof skillet or grill pan over medium high heat. Drizzle salmon with olive oil and top with pinch of salt. Cook salmon skin side up for about two minutes until a golden crust forms. Turn salmon over and cook for another two minutes. Drizzle soy ginger sauce over top of salmon and transfer to oven for two minutes. Remove from oven and serve over black rice with edamame.
Kari Backlund and Courtney Francis are the founders of www.goodthymekitchen. They are recipe developers that focus on healthy, easy and realistic cooking that the entire family can enjoy.
‘Drip’ Your Way to Health: Intravenous (IV) Nutrient Therapy Nael Dagstani, Naturopathic Doctor answers your questions
ntravenous nutrient therapy (IVNT) is a method of delivering vitamins, minerals, amino acids, and other vital compounds to the body by direct infusion into the bloodstream. A small intravenous catheter is temporarily placed into a vein, and the nutrients are administered slowly over a period of time that is dependent upon the nutrients that are used, typically 30 minutes to an hour. IVNT safely “floods” the cells with nutrients and thereby increases and optimizes cellular health; 100% of the nutrients are utilized vs oral intake, which typically results in 30 – 40% absorption, and a much higher nutrient dose can be given through IVNT. The compounds in IVNT exert a safe, natural, effective approach, but without the unwanted side effects of most prescription medications. IVNT may be needed only a few times, or periodically for an extended period of time, depending on the condition being treated.
What are the Benefits of IVNT? • Stimulates and increases immune system function • Encourages cellular repair and regeneration • Accelerates the process of recovery • Provides preventive immune support • Inhibits disease progression • Enhances treatment efficacy • Bolsters cancer-fighting capacity • Increases energy • Improves circulation • Increases cellular detoxification • Enhances sense of wellbeing • Decreases symptoms related to chronic or acute illness • Alleviates nutritional deficiencies • Hydrates the body • Increases body’s ability to heal
What Conditions Can Be Treated Through IVNT? The nutrients and compounds used in IVNT are specific for the use and condition being treated. There are many “standard protocols” that are frequently and effectively used for specific conditions and desired outcomes, and Dr. Dagstani is able to appropriately modify the treatment based on patient specific needs. IVNT is indicated for: • Pre and post surgery • Sports enhancement and recovery • Preventive and optimal health enhancement • Chronic fatigue • Chronic pain • Migraines • Headaches • Asthma • Heart disease • Autoimmune conditions (Rheumatoid Arthritis, Lupus) • Fibromyalgia • Cataracts • Macular degeneration • Depression • Cancer And many other conditions.
How Do I Find Out If IVNT Is Right For Me The first step in considering IVNT is to speak with Dr. Dagistani about your health issues and concerns. IVNT can be scheduled with or without a comprehensive initial assessment, depending on your needs.
CALL NOW TO SCHEDULE Direct: 480.861.3916 Office: 480.447.3131 Dr. Nael Dagstani, is located at Illumina Health, 9393 N. 90th Street #108B, Scottsdale, AZ 85258 www.drdagstani.com www.illuminahealth.com Illuminate Health also offers • Cellular Detox • Pain Management • Bioidentical Hormones • ED treatment • Ozone Therapy • Whole Body Cryotherapy • PEMF • EWOT • Lymphatic Drainage • Colon Hydrotherapy • Naturopathic Medicine • Chiropractic Medicine
/ by Taryn Jeffries
Keto Kraze Dine out without substitutions
zarella cheese, tomatoes, cucumbers, red onions and avocado with ranch dressing on the side. www. kneaders.com.
You’ve likely heard a lot about the ketogenic diet lately, from social media popularity to box subscriptions to headlines in the news. If you’re unfamiliar with this diet, or WOE – way of eating – as its devotees often call it, the objective is to dramatically reduce your carbohydrates and increase your dietary fat so that your body moves into ketosis and thus becomes efficient at burning fat into ketones, which will then become fuel for the brain and body. With this change, many have had extraordinary success at not merely losing weight but managing diabetes, insulin resistance and metabolic syndrome. Some individuals feel like it’s close to impossible to dine out and remain dedicated to keto without having to make a litany of substitutions, but we found six places that serve delicious, keto-friendly dishes just the way they come.
Bitters Meeting up for drinks with friends can bring on all sorts of keto anxiety. Typically happy hour fare is not going to sync up with keto but as it turns out, the offerings at Bitters are anything but typical. Start out with savory kale chips ($7) with toasted garlic and a spicy sriracha aioli. If you’re looking for something more substantial, pair Bitters’ satay ($11) – minus the crispy onions – and the crispy pork skins ($5) and you’ve got a small plate
feast. Stick with clear liquors and sugar-free mix-ins and you’ll have the happiest of hours. www.bittersbar.com. Bootleggers Modern American Steakhouse Stepping into Bootleggers, you’re instantly seized by the heady, smoky aroma of succulent, stick-to-your-ribs meat cooked to perfection. When that smell strikes you, you’re going to want to indulge and luckily, the infamous bacon board ($24) will be
standing by just for you. You’ll receive five distinctive types of bacon to savor. You can order this on its own or pair it with the Cobb salad ($12, with an extra charge if you add protein) composed of pork belly, turkey, eggs, avocado, white cheddar and an herbed buttermilk ranch. www.bootleggerssmokehouse. com. Citizen Public House CPH consistently serves up laid-back high-society vibes
and is broadly identified as the place where “the cool kids” eat. The dishes here are visionary, decadent and soulsoothing all delivered up in a sleek setting. The Chula swordfish ($32) is a keto-friendly merger of buttery, flakey fish perched atop a bed of squash noodles with shaved radish and yellow beets in a beurre blanc sauce. The consolidation of contrasting tones and textures makes for an impressive introduction to how great eating keto can
be. www.citizenpublichouse.com Kneaders Bakery & Café Kneaders provides an assortment of ketofriendly dishes, starting with the omelet choices. Diners can choose between the Italian omelet or American omelet (both $5.99). The two options are chock full of the ideal harmony of eggs, cheese, meat and veggies. For lunch, try the large green avocado salad ($8.99), a hearty blend of spring greens, moz-
Mowry & Cotton This warm and welcoming new addition to The Phoenician features a polished contemporary dining area and spacious patio dining. For breakfast, indulge in a crab omelet ($17). The buttery and somewhat salty Oaxacan cheese combined with the rich sweet essence of crab is exalted to decadent levels with Thai basil and an especially modest but flavorful red pepper coulis. Just skip the toast! www.thephoenician.com. YC’s Mongolian Grill Sometimes it can feel like you’re leaving your order up to chance at a restaurant. The menu provides you a snapshot of the dish elements but are they leaving anything out? At YC’s, you put your bowl ($12.35-$14.35) together yourself, mixing and matching as much protein and veggies as you would like. You even get to design your own sauce, so you’ll know that there aren’t any hidden elements in your sauce that you typically wouldn’t be eating. If you are tempted by the noodles, make sure to try out the fast-casual eatery’s special kohlrabi (veggie) noodles. www.ycs-mongoliangrill.com.
weight loss news / complied by Kelly Potts
#InstaGoals It’s more than just a social tool – Instagram is an accountability tool for some. While there is no shortage of fitness trainers, workouts and healthy lifestyle galore on Instagram, some users are utilizing the app to be held accountable. The new trend is sharing your weight loss journey and “keeping it real.” According to research, putting your fitness journey out in the universe can help keep you on track and may give you a little encouragement when needed most.
Keep Your Cheat Day Good news: You can keep the light at the end of the tunnel! When following a strict diet, having a cheat day gives everyone something to look forward to. The best part? It is good for your diet. While the science is still not definitive, some experts say cheat days may help with weight loss by increasing the production of the hormone leptin, which decreases one’s appetite. A day of eating what you want each week may also help the body burn more calories by increasing your metabolism, according to some experts, and may have a psychological benefit. Enjoy your cheat meals, but remember to keep the goal in sight. Source: www.abcnews.com
Source: www.cnn. com.
For Healthy Choices, Price Matters Research shows when healthier foods, like vegetables and dairy products, are pricier than unhealthy items, like salty snacks and sugary sweets, Americans are significantly less likely to have a high-quality diet. However, during one study when veggies were close in price to sugary snacks, vegetables were chosen 80 percent of the time. Perhaps it’s a time for a pricing switch. Source: www. sciencedaily.com.
One and Done
There’s a new popular diet out there: the one-a-day meal. The diet claims to help people lose weight through intermittent fasting. When following this diet, a person only eats one meal per day, usually dinner, and does not consume any other calories throughout the day. Though there are some upsides to the diet, there are also some risks to consider to decide if this diet is really worth it. THE DAILY RISKS INCLUDE: Becoming extremely hungry Shakiness Weakness Irritability Inability to concentrate Fatigue Source: www.medicalnewstoday.com.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.
running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.
THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue
WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.
COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues
HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.
CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $149. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!
solo scottsdale / by Gabby Richman / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Christopher AGE: 64 ABOUT ME: I’m a world traveler who is originally from the United Kingdom and Western Europe. MY FAVORITE BOOKS ARE: I just finished reading The Disappearing Spoon by Sam Kean, and The Silk Roads: A New History of The World by Peter Frankopan. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I’m looking for someone who is passionate about life and living, friendly, tactile, and educated. I would like a cosmopolitan woman who can keep a conversation going, has workable ideas, who is able to travel, drive an RV, pilot a recreational boat, kayak, and someone who can cook
(with laugh and abandon included). THE MOST IMPORTANT QUALITIES TO ME ARE: I’m interested in someone who has athletic interests, and who is a social drinker. Someone who doesn’t bring lies, drama, obfuscation or delay along with her. THE LEAST IMPORTANT QUALITIES TO ME ARE: I’m pretty flexible, really. I fit in well in most scenarios. If I had to list one or two, it would be loud, overbearing personalities, who transmit too much without having a receptor gene available.
Interested in meeting Christopher? Email him via firstname.lastname@example.org. Please put “Christopher” in the subject line. Interested in being featured yourself in an upcoming issue? Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.
PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique
A University Study revealed that 89% of patients over 20 years old have gingival recession. If you are concerned about receding gums due to gum disease or have gum recession because of aggressive brushing, smoking or medications, turn to Dr. Erik Svans, a Certified Pinhole Surgical Technique® Provider. This surgical treatment rebuilds the gum line without cut and suture surgery. You can walk out of our office with a beautiful new smile in a single visit! In fact, the Pinhole Surgical Technique® is often called the “Lunchtime Gum Lift” as it takes as little as an hour to perform and is done under local anesthesia so you can return to work after your appointment.
Case of the Month BEFORE
Pinhole Surgical Technique by Dr Erik Svans: 1 Year Post Op ®
AS SEEN ON
Contact us for a free consultation 480.219.8760 Erik P. Svans DDS
For everything you need to know about this amazing procedure, visit www. PinholeAZ.com
Svans Dentistry PLLC 7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 (480) 219-8760
/ by Jeremy Scott / photos by James Patrick
Squatting Into the new Year Count down to build lower-body strength
For many of you, it’s the “new year, new you” resolution time to get in shape. So if your starting of 2018 highly motivated, here is a great squat workout for you to try to light up your legs with really no equipment needed.
The Setup You’ll perform a 15-rep countdown of split squats on your right leg and split squats on your left leg, finishing off with 15 bench squats – that’s one cycle. Next round, complete 14 split squat reps on your right leg and 14 reps of split squats on your left leg, finishing off with 14 bench squats – that’s cycle two. Repeat this sequence until you hit 1-1-1 reps of splits squats on each leg and bench squatting. This will take a good amount of time, so don’t speed through the reps and track your time to see how long this high-volume workout takes you.
THE BREAKDOWN: Split Squats Assume a staggered stance with the rear foot elevated and front foot forward, pushing through the heel. Hold a dumbbell in each hand or go bodyweight only depending on your ability level. Start by slowly descending, dropping your knee and hip to lower your body down to the floor, then return to your starting position.
THE BREAKDOWN: Squats Assume your squat stance feet about shoulder width apart. Keeping your back straight and your chest out while you slowly lower your body, drive through your heels until your butt touches the bench. Then, explode up to your starting position. The two basic movements paired together will light up your lower body and get your heart rate jacked up in the process. Remember, track your workout for time and chase quality not just the clock.
balance / by Laura Glenn, NMD
Change the Easy Way
13 mini resolutions you can actually stick with
Dr. Laura Glenn works at Rejuvena Health and Aesthetics, which helps patients look and feel their best using a revolutionary, integrative approach that includes all aspects of both naturopathic and aesthetic medicine. To learn more, visit www. werejuvenate.com or call 480-551-9000.
Each January, countless Americans ring in the new year with a vow to lose weight, eat healthier, stress less, and save money. But just as predictable as the clock that strikes midnight, most of us completely stray from our resolutions after just a few weeks.
A majority of New Year’s resolutions fail because they are unrealistic or vague. Don’t expect to go from the recliner to running a marathon in a month’s time!
That sense of failure can make things even worse than they were initially; causing us to eat more, stress more, and spend money with abandon. A majority of New Year’s resolutions fail because they are unrealistic or vague. Don’t expect to go from the recliner to running a marathon in a month’s time! The trick is to set manageable goals that you can actually achieve while still living your full, busy life. To do this, break up your plan into smaller pieces that are easier to digest. The second item on the to-do list is to figure out why you’re trying to achieve this goal. Trying to lose weight for your high school reunion? Or, maybe you’d like to get in shape for your upcoming nuptials? Visualizing the end goal will motivate you to keep your eyes on the prize. The reward must always be greater than the struggle to get there in order for it to be worthwhile. In 2018, let’s make a vow to cut ourselves a little slack. Following are
13 small, easy ways to improve your life that anyone can commit to. 1. Drink a glass of water when you wake up in the morning 2. Take the stairs instead of the elevator 3. Walk outside for 10 minutes per day 4. Floss before bed 5. Stretch while watching TV 6. Make a playlist of your favorite songs that gets you moving 7. Turn off electronics 30 minutes before bed 8. Sleep more: start your bedtime routine 30 minutes earlier 9. Stressed? Focus on your breathing 10. Take lunch to work one more day per week than you used to 11. Bring healthy snacks to work 12. Carry a reusable water bottle with you 13. Skip the fries and order a salad instead
Are you committed to achieving better health and ready to take it a step further? Set yourself up for success from the get go. People who succeed in sticking to their New Year’s resolutions tend to see their new habits as a permanent lifestyle change, rather than just a temporary fix. Weight loss is a great goal, but being healthy is a better one. Avoid empty calories and gravitate more toward whole foods and healthy fats. In doing so, weight loss becomes a side benefit of the bigger goal of achieving optimal health. We can’t put our lives on hold to achieve our New Year’s resolutions, but it is okay to take time every single day to focus on yourself. Don’t be afraid to say “no” once in a while! It’s okay to decline an invitation to happy hour if you need to hit the gym, or turn down those sweets someone brought into the office. Do what’s best for you! It’s amazing what you’re capable of when you put your mind to it. Welcome 2018 and your new, healthier life, one small step at a time.
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nutrition / by Steven Lin, DDS
The Year of the Smile 9 foods to avoid for a gorgeous grin
We all want an amazing smile. But for many people, dental health is more of a challenge or inconvenience than a pleasure. One big problem is that dental problems mean weâ€™re more susceptible to other diseases throughout our bodies. So, if your teeth are out of action, your overall health is too! We know that sugars hurt our teeth, but many people struggle to remove it from their lives. Too often weâ€™re told many foods we eat are healthy, are far from it. And the evidence is in your teeth. The food you eat has a powerful role in your dental and whole-body health. Sugar is one of those things that can harm your teeth but it sneaks into your diet in many ways. And there are other big factors in your diet that can wreak havoc on your smile. Reset your body by removing the foods that are hurting your health. Here are nine foods beyond sugar that you should be stripping out for your teeth.
Dr Steven Lin is a dentist, TEDx speaker and author of The Dental Diet, the health journey and 40-day meal plan to a stunning smile. For a functional and foodbased approach to dentistry you can follow him on Facebook and Instagram, @ drstevenlin.
#1 Diet Soda In the name of cutting our sugar, many replace it with something entirely worse. Whether it’s the zero sugar or diet version, these flavored beverages are a no-go. Artificial sweeteners may have a harmful impact on the oral and gut microbiome, leading to weight gain and they may put you at risk of acid erosion on your tooth enamel. #2 Health Bars These snack bars come in many varieties, even health or exercise bars. The thinking is often that you are giving your body the best fuel for lean muscle. A quick
check of the packaging nearly always shows that they are high in sugars and refined carbohydrates. In the name of health, stay away from them or read labels carefully to ensure that they are as healthy as they claim. #3 Cereals This might sound drastic, but nearly every cereal box on the supermarket shelf is filled with sugar, refined flour, and other additives. Even if the cereal label proclaims to be “whole grain,” it’s often white flour with added fiber, which has the same effect on your mouth and gut as sugar.
#4 Margarine For many years, we were told that margarine was the hearthealthy alternative to butter. Now, we now know that isn’t the case. Unfortunately, margarine still sits in many refrigerators. It’s a refined unnatural spread that may have harmful trans fats and none of the nutritional benefits of butter. #5 Low-fat Yogurt Flavored and low-fat dairy is a favorite for healthy snacks and breakfast options. The problem with low-fat dairy of any type is that to replace the fat, the product usually contains added sugar. We know that sugar
is bad for teeth, but low-fat dairy strips out the beneficial parts of it that comes with the fats. So, if you see the words low-fat, look at the label before you pick it up off the shelf. #6 Canned Sauces Premade and canned (or jarred) sauces are a sneaky haven for added sugar and other refined additives. If you go to the trouble for a homecooked meal, you could be undoing all your hard work by adding junk food like sauces that are doing your health no good at all. Look at the ingredients list before buying a premade
sauce as some don’t add anything extra that will harm your health. #7 Fruit Juice Many people think juices are the healthy option. The problem with juicing is that it provides a concentrated dose of simple sugars to your oral and gut microbiome. Even if its natural fruit sugar, it still feeds the bacteria that cause tooth decay and eventually gut problems. #8 White Bread Refined flour is a refined carbohydrate. It behaves very similarly in the mouth as sugar. Many people cut down on their
sugar but eat lots of white bread. White flour-based bread is basically like eating sugar. #9 Canola Oil This is often branded as the “healthy fat” option. Canola oil is made from a GMOmodified version of the rapeseed. It’s refined in high-heat industrial processes. Don’t fall for the hype. It’s a recipe for inflammation in the mouth and whole body. As you can see, eating for a healthy mouth goes beyond just cutting the sugar. Your dental health provides the simplest ways to eat for lifechanging whole-body health.
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Two Notable Events This Month Rock ‘n’ Roll Arizona One of the biggest races is stopping in the Valley of the Sun for its 15th year. New for the 2018 event is music every mile from live bands, DJ’s, drum lines and more, a fresh look, and new on-course activations and motivators. There will also be more, clearly marked aid stations, and additional food offerings on course and post-race. Distances include the marathon, half marathon, 10K, 5K, 1-mile and kids rock event. www.runrocknroll. com.
A Gut Health Workshop Scottsdale-based Karen Graham – a registered dietitian who specializes in gastrointestinal issues and weight loss – is holding a two-hour educational workshop to teach people why gut health plays such a major role in weight gain and weight loss, and what they can do to change it. Taking place Jan. 18 from 6 to 8 p.m. at Sky Song, attendees will have access to food sensitivity testing, body composition analysis, and a 90-minute one-onone consultation with Graham scheduled for the day after the seminar. Before Jan. 4, $475; after Jan. 4, $490. To register, call JoAnne at 480.516.8088 or email email@example.com.
Fennel & Arugula Salad Recipe courtesy of Sauce Pizza & Wine, www.saucepizzaandwine.com Salad
Mountain Shadows resort and The Bar Method are teaming up for a rooftop matbased barre fitness class benefiting the Junor League of Phoenix on Jan. 20 from 9-10:30 a.m. $20 donation suggested.
2 cups arugula ½ cup shaved fennel ½ cup oranges 2 tablespoons vinaigrette (see below) 2 tablespoons goat cheese Candied pecans – 8 pecans cut in half 1 tablespoon pomegranate seeds Vinaigrette dressing 4 ½ ounces Champagne vinegar 1 cup canola oil 3 tablespoons lemon juice 1 teaspoon Dijon mustard 1 pinch kosher salt 1 pinch fresh ground pepper Combine arugula, shaved fennel and vinaigrette in a mixing bowl. Gently toss until incorporated then place in the center of a salad bowl (to keep salad crisp and chilled, use a cold salad bowl). Add dollops of goat cheese evenly around the salad. Garnish with oranges, candied pecans and finish with pomegranate seeds.
Full of Surprises: How to Build Closer Relationships with Your Grandkids Today, the demands and stress of everyday living shave away the hours parents have available for their children, making the role grandparents play more important than ever. Robert Martin, along with his 10-year-old granddaughter, Keira Ely have written two books together – The Case of the Missing Crown Jewels, and SuperClara – a Young Girl’s Story of Cancer, Bravery and Courage – with another novel in the works, The Keira and Papa Detective Agency series. These books, along with Robert’s website (www.robertmartinauthor) are designed to help grandparents and their grandkids build closer bonds with tools, activities and resources. Here, Robert shares six tips for grandparents to build closer relationships with their grandkids: 1. Be in Touch Regularly – That might mean Skyping or calling once a week, however you can connect with them. Don’t just be visiting over the holidays. 2. Surprise Them With Outings – Plan an activity, maybe something the child has never done before. One fun idea is to pick your grandkids up early in the day and take them on surprise outings (only the kids’ parents know where they are going) such as to a baseball game, a kayak or fishing trip, or a visit to a kids’ museum or zoo. 3. Use Terms of Endearment – Create fun nicknames for each grandchild to show them you care for them and they have a special, individual bond with you. Always remember to tell your grandchildren that you love them – maybe think of a fun phrase to say each time you see them, write them a letter or note, or say goodbye
WE’LL GIVE YOU THE SMILE TO FIT YOUR LIFESTYLE.
on the phone. It will be memorable. 4. Encourage Them to Think Outside the Box – Brainstorm ideas for solving problems like city traffic. There is a right answer that is safe, and there is a home run that has risks. (Ask) What is the home run? What does it look like? 5. Do Things They Wouldn’t Expect Grandparents to do – See a trendy movie or do something active that most grandparents might not do. This will leave your grandkids talking to their friends and proud of you for being the “cool” grandparent. 6. Engage Their Creative joy – Engaging your grandchildren’s creativity can be as simple as finding out what they love to do and doing it with them. Look for ways to celebrate things they do well. The key to building that special relationship is just having fun.
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Hello, Honey! Super Chunk Debuts Healthy Bars Featured on the Cooking Channel’s Unique Sweets, HGTV and in the Washington Post, Scottsdale bakery Super Chunk Sweets & Treats has an alternative for those looking to start the new year with healthier treats. The sweet shop is introducing new protein and energy bars created to enjoy during a workout. The Velo Bars are the brainchild of co-owner Sergio Velador, an avid cyclist who is always looking for just the right snacks to bring on his ride. Super Chunk is debuting the bars on Saturday, Jan. 20 in honor of National Granola Bar Day. The launch will start with a group bike ride at beginning at Super Chunk at 7 a.m. led by Velador. Participants will get a free cup of coffee, and samples of the bars before leaving for an urban ride through Scottsdale and Paradise Valley. Upon return, the group will also get a discount on breakfast at Super Chunk’s sister concept, New Wave Market. Participants can sign up for the New Wave Riders group on the Strava app, or just show up on that morning. The first two bars in the line will be a protein bar and an energy bar, both vegan. They will be available daily at Super Chunk. www.superchunk.me.
All the way from Auckland, New Zealand comes the only UMF-certified (Unique Manuka Factor), non-GMO Manuka honey on the market, Melora Manuka Honey. The product is now being sold in select U.S. stores in Hawaii, California and Arizona. Manuka honey, raw and unpasteurized, is produced in New Zealand by bees that pollinate the native super plant Manuka bush. Research shows when ingested, manuka honey can help with stomach problems such as H.Pylori (in in-vitro) which also links with internal health and well-being benefits. Additionally, more research is emerging on manuka’s prebiotic role in promoting beneficial bacteria and gut health. When applied topically, manuka honey has been shown to have antibacterial, antimicrobial, antiviral and antioxidant properties. Manuka honey is a natural humectant for beauty and skin wellbeing - and has been used for its woundhealing, acne care and skin infection-fighting capacities. Crucially, there are no reported cases of bacteria developing resistance to honey, nor can manuka or other honey resistance be generated in the laboratory. You can find the product at select Costco stores, including the Paradise Valley location, for $35 per 17-ounce jar. www. meloralife.com.
United Health Foundation’s Annual Rankings Released Released last month, United Health Foundation’s America’s Health Rankings Annual Report ranked Arizona at 31 overall, which is down two spots from 2016. For 28 years, the annual assessment has analyzed a comprehensive set of data on behaviors, community and environment, policy, clinical care and outcomes to provide a holistic view of the health of the nation. ARIZONA STATE HIGHLIGHTS: In the past two years, children in poverty decreased 19% from 28.5% to 23.1% of children In the past five years, obesity increased 16% from 25.1% to 29% of adults In the past five years, smoking decreased 24% from 19.3% to 14.7% of adults In the past 10 years, drug deaths increased 40% from 13.6 to 19 deaths per 100,000 population In the past five years, preventable hospitalizations decreased 32% from 52.9 to 36.1 discharges per 1,000 Medicare enrollees
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47 DAY Transformation www.47daytransformation.com
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Two Winter Reads Finish Line Fueling: An Essential Guide to Runner’s Nutrition All athletes, especially runners, know that deciding what to eat is one of the most important — and most complex — choices that they have to make in order to guarantee optimum performance. From how much to eat to timing of meals to foods, the questions are infinite. Sports dietitan and competitive runner, Jackie Dikos set out to answer all of those questions with her book, published last fall. Here, recipes are divided in sections that not only include traditional mealtimes, but also pre-activity snacks, post-workout recovery nibbles, racing fuel, and carbo-loading meals for intense activity. Each nutrient-packed recipe includes a breakdown of the number of calories, fat grams, grams of fiber, grams of protein, and vitamin types that it provides, as well as strategies to modify the recipe based on your age, gender, and performance goals. Available at Sky Horse Publishing, www.skyhorsepublishing.com.
The Yoga of Leadership: A Practical Guide to Health, Happiness, and Inspiring Total Team Engagement Released last month, this book offers practical tools for connecting with each of the five interlocking dimensions, or layers, of holistic well-being according to yoga philosophy: physical, energy, mind, knowledge, and bliss. Written by yoga teacher and financial servies professional Tarra Mitchell, this guide is a new approach to leadership growth and development. Through holistic well-being, the book teaches leaders to control emotions and manage stress, focus and concentrate, strengthen relationships and more. Specific topics of the book include learning to lead through principle and fostering a principled workplace environment, ways to develop equanimity in work and in life and learning to cultivate discernment and an open mind by moving from reaction to response, among others. Available at Amazon, www. amazon.com.
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crazy 8s We all sweat. Whether you’re in the gym working on your New Year’s resolution or nervous about a big presentation at work, sweat happens – and it has a purpose. Perspiration is your body’s way (no matter the reason) of regulating your internal temperature to avoid overheating, evaporating on the skin’s service to cool you down. It also wards off infection and moisturizes your skin. Next time you feel a bead dripping down your forehead, remember these eight bits of information.
1. What’s that smell? Sweat is actually odorless on its own – it’s mostly made up of water and small amounts of chemical compounds from your body. It’s the bacteria on your skin that mixes with the fluid to create the not-sopleasant stentch. 2. Battle of the sexes. Women are said to have more sweat glands than men. However, men produce more sweat than women do – about 40 percent more sweat. For both sexes, sweat secretion decreases with age.
Crazy Facts About Sweat 42
3. Paw perspiration. You have the most sweat glands in your feet – more than 250,00 glands, to be exact – meaning they sweat more than any other part of your body. 4. A sweaty multimillionaire. Humans have between 2 and 5 million sweat glands covering their bodies. An average person
has 2.6 million. 5. Too much sweat. About 3 percent of the population suffers from hyperhidrosis, otherwise known as excessive sweating. This common disorder mostly comes from the underarms (axillary hyperhidrosis) or the palms and soles of the feet (palmoplantar hyperhidrosis). 6. Animal behavior. Did you know that cows sweat from their nose? Even more interesting, a hippo’s sweat is red and acts as an antibiotic and sunscreen 7. Uniquely yours. While components of your sweat may fluctuate, your sweat “fingerprint” – a distinct blend of 373 volatile compounds – will remain constant over time. 8. By the numbers. An average person produces .6 to 2.3 liters of sweat daily.
The Joke’s on Us! So go ahead and laugh already – hey, it’s good for you!
Susan is sitting in a job interview. “So, what was your career prior to this?” the interviewee asks “I used to be a banker,” Susan says. “But then I lost interest.”
Q: What is the tallest building in the world? A: The library, because it has so many stories.
An old man comes into a restaurant, sits at his usual table, and orders the usual — soup. The waiter sets it down in front of him, and stands back to watch him enjoy it. But the man just sits there. “Is there something wrong?” the waiter asks. “I can’t eat this soup,” the man replies. “Is it too hot?” the waiter asks. “No.” “Too cold?” “No.” “Too salty?” “No.” The waiter calls for the maitre d’, and for the chef, and each goes through the same routine: “Too hot?” “Too cold?” “No, no no.” Finally, the chef, at his wits end, says, “Sir, I will taste the soup myself. Where is the spoon?” “A-ha!” says the old man.
A group of chess enthusiasts checked into a hotel and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office and asked them to disperse. “But why?” they asked, as they moved off. “Because,” he said, “I can’t stand chess nuts boasting in an open foyer.”
toys, tech & gear / by Kelly Potts
Clean Eating Kitchen gadgets to keep your New Year’s resolutions on track It’s officially 2018! And with the new year comes new opportunities to get your eating in check … resolutions anyone? Start from within your home and then work out to restaurants – it’s always easier to eat healthy when you know exactly what is going into your food in terms of preparation and ingredients. These kitchen gadgets will have you saying #MealPrepGoals before you know it.
Perfect Portions Scale It’s not just about what you eat, but also about how much you eat. The Perfect Portions Scale is both a scale and nutritional calculator in one. The Nutrition Facts label, which might look familiar from grocery store goodies, displays the calories, fats, carbs, sugars and more for its library of 2,000 foods, adjusted to your portion size. Unlike similar scales, it also shows a daily percentage value, tracks your daily total, and lets you enter up to 99 custom food codes. $39.99 at Target, www.target.com. Vitamix 5200 Standard This isn’t your average blender! The food prep acclaimed Vitamix is one of the high-end kitchen gadgets you need. Create every course of your home-cooked meal – from frozen drinks to creamy desserts – in minutes. The Vitamix 5200 is the universal tool for family meals and entertaining. The blender can also make nut butters, turn cold ingredients into a hot soup and so much more. While it may be on the pricier side, you can’t afford to not have it! $449.95 at Vitamix, www.vitamix.com. OXO Spiralizer Zoodle away with this compact and powerful spiralizer that transforms vegetables and fruits into healthy and flavorful noodle shapes. This spiralizer version lets you customize
your zoodle (or zucchini noodle) shapes and sizes with three stainless-steel blades that allows you to choose from spaghetti, fettuccine or ribbon cut spirals – perfect for making delicious “pastas,” curly fries, salads and garnishes in seconds. Hint: It’s not just for zucchini – try sweet potato, squash and more! With this tool, you will be finding new fruits and veggies to spiral and add into your diet! $39.95 at Williams-Sonoma, www.williamssonoma.com. Instant Pot DUO60 6 Qt A “magic” pot that lets you multitask in the kitchen and saves you time ... sounds unbelievable, right? Well, you better believe it. This best-seller multicooker combines seven kitchen appliances in one: pressure cooker, slow cooker, rice cooker, steamer, saute pan, yogurt maker and warmer. This tool takes frozen chicken breasts to completely, and safely, cooked chicken in minutes. If you’re short on time (like most people) and in need of whipping together healthy meals quickly, this is your best bet. $82.49 at Amazon, www. amazon.com.
Breville the Juice Fountain Compact This year, resolve to stop spending money on expensive fresh juices and make them at home! This juicer may be small, but it still delivers all the power and performance you’d expect from a juicer. Create your own concoctions of fruits and vegetables and get your daily intake of vitamins and minerals, a great way to kick off the new year! Fresh juice, what more could you need in the morning? $99.95 at Breville, www.brevilleusa.com. Misto® Olive Oil Sprayer If you’ve resolve to lay off the butters, creams and dressings in your diet this year, you’re not alone. Grab an olive oil sprayer that is designed with the health-conscious cook in mind. This Misto version offers an easy way to add flavor, use less oil and reduce calories and fat. Simply add your favorite flavorful oil to the device and spray it on pasta, pizza, salads and veggies. The tool is also perfect for grilling, roasting, sauteing, nonstick cooking and basting without using brushes or harmful chemicals. $9.99 at Bed Bath and Beyond, www.bedbathandbeyond.com.
OVEN ROASTED CHICKEN
SUBWAY FRESH FIT® should not be considered a diet program. Visit Subway.com for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a
registered trademark of Doctor’s Associates Inc.
14SUBP166 Smart Tasty Choices Ad_FIN.indd 1
11/5/14 11:57 AM 01/18 ScottsdaleHealth 45
Chris Powell continues to transform people’s lives with two new ventures / by Elizabeth Liberatore / photos by James Patrick
It’s officially 2018 which means New Year’s resolutions are in full swing. With every new year brings the opportunity to change – to be better. And for most of us that means two things: 1. eating right and 2. going to the gym. Hence the saying “new year, new you.” The best way to ensure that any New Year’s resolution, especially as it pertains to health, doesn’t go to the wayside is by taking baby steps. It took baby steps to construction Rome, and it’ll take baby steps to achieve a healthful transformation. Certified personal trainer Chris Powell cannot stress this enough. “The biggest mistake people make is thinking they are going to do an hour of cardio daily, eat five portioned meals, drink a gallon of water, etc.” Powell adds, “Instead, take on just one small commitment and do that every day until you know you can maintain it before adding another. Baby steps are key to a successful and lasting transformation.” When it comes to helping individuals transform their lives, Powell is definitely the expert. He has been in the fitness industry as a certified trainer for 16 years. In 2011, Powell and his wife, Heidi became the hosts and trainers of ABC’s highlyrated documentary series Extreme Weight Loss. The series, which ran for five seasons, followed individuals over the course
Working out and overcoming obstacles together creates bonds that are nearly unbreakable. Plus, donâ€™t we all want to live the longest, happiest life possible with our families?
of a year as they received training and integrated lifestyle changes under the advisement of the power couple. “[Since the show] Our main focus has been building a platform to help millions of people transform together. Once it is built, we will begin filming our transformations again,” Powell says. While they both trained cast members, the duo had and still have distinct roles in the transformation approach. Powell is the believer and educator whereas his wife is the nurturer and enforcer. Together, they divide and conquer to help people see real and lasting results. What originally inspired the series happened nearly 15 years ago. Powell was working with a client – a man he helped lose 400 pounds – and throughout the process, the two fostered a beautiful friendship. It was in that moment that he found his calling. “I found so much purpose and fulfillment in helping others achieve extraordinary transformations, and I knew this was what I wanted to do for the rest of my life,” he recalls. His own personal transformation happened well before this, however. Growing up in California and the Pacific Northwest, Powell was picked on for being the smallest kid in school. Recognizing the detriment this had on their son’s selfesteem, his parents decided to take action by putting a weight bench in the middle of their house. “My parents cleared out all the living room furniture so that the weight bench had a place to live,” he recalls. “I didn’t know how to use it so I bought a Muscle & Fitness magazine to learn. That’s where my transformation story began. Within a month, I could see my muscles developing, was twice as strong and never looked back.” Powell, a Mesa native, moved back to Arizona 20 years ago to attend Arizona State University. He earned a degree in exercise science with concentrations in physiology and biomechanics. In 2001, he became certified through the National Academy of Sports Medicine. Since then he has received certifications from CrossFit and The National Strength and Conditioning Association as a certified strength and conditioning specialist (CSCS). Now, Powell lives in Mesa with Heidi and their four children, remaining a close-knit family despite the couple’s busy work schedule. “A family that plays together, stays together!” he says. “Working out and overcoming obstacles together creates bonds that are nearly unbreakable. Plus, don’t we all want to live the longest, happiest life possible with our families?” It should come to no surprise that the Powell kids live healthy and active lifestyles. With parents like theirs, how could they not? From hiking to jiujitsu to playing around in the gym, the family does a variety of fun activities together that promote wellness. A refreshing parenting technique, all
four of the Powell children do not own cell phones, including the oldest who will be turning 13 soon. Instead, the children earn time with electronic devices by simply getting outdoors to play. “Just an example: If they go outside and play for 30 minutes, they can have 15 minutes on a device,” Powell explains. “To be honest, once the kids start playing outside they don’t really care to come back inside because they are having so much fun.” In terms of nutrition, The Powells never deprive themselves or their children of foods they crave. They will eat less healthier items in moderation – and after they’ve had their protein, of course. Powell’s resume doesn’t end with Extreme Weight Loss. In fact, he launched a spinoff series, Extreme Weight Loss: Love Can’t Weight, where he and his wife help transform real-life couples in the months leading up to their weddings. Powell is also an author with two New York Times best-sellers published titled Choose to Lose and Choose More Lose More for Life. His most recent venture brings him into the tech world with his newly launched app, TRANSFORM. The app helps individuals from all walks of life and different health backgrounds completely redesign their bodies. Another exciting new project by The Powells is Fresh by Transform, a subscription-based, meal delivery service that makes eating healthy both delicious and affordable. “It’s actually hard to believe the meals are so healthy because they are so delicious. You’ll lose your mind when you try them,” he says of the meals included in the service. What separates Powell from a lot of individuals in the fitness industry is his kind-hearted, positive disposition. The fitness arena can be an intimidating one, especially if an individual is entering it for the first time in a long time (or ever). But because transformation is more of a mental and emotional journey than a physical one, Powell aims to create a safe space for every one of his clients to grow and succeed. “Transformation isn’t about diet and exercise, but is about integrity and keeping your promises to yourself,” he elaborates. “You have to shift your focus to loving yourself enough to follow through with these promises and make the necessary changes for your transformation. When this happens, anyone can accomplish anything they set their mind to.” Work becomes “work” if one’s heart isn’t in it. For Powell, his heart is 100 percent in everything he does. He experiences life to the fullest with his family and gets to change lives with his best friend by his side. “To be totally honest, I’m so bad at taking time to myself to relax. I guess when you love what you do so much, it’s hard to want to take a break from it all,” he smiles. To Learn more about Powell, visit www.chrispowell.com.
by Gabby Richman / photos by James Patrick
Jess Hutchins, owner of Flawless Fitness LLC, has a passion for education and she’s using her skills to enlighten her clients on health and fitness At just 28 years old, Jess Hutchens has accomplished something that some people won’t ever achieve: she has found her calling. With a love for learning and education, and a passion to share that with others, Hutchens set out on a teaching career. She worked at preschools during high school and college and continued that path into a third-grade classroom after graduation. Little did she know, she wasn’t done learning about herself. After three years of teaching and a family tragedy, she reevaluated life, turned hers completely upside down and found her true perfect fit in the fitness industry.
Where did your love of fitness stem from? My freshman year of college, I gained a lot of weight due to lack of exercise and extremely poor eating habits. The following summer, my boyfriend (now husband), helped train me in the gym, where he pushed, encouraged, and motivated me. I lost all of the weight and began focusing on fitness as a lifestyle, not just a quick fix. I fell in love with the journey, and the healthier I got, the happier I became.
session, or high intensity interval training (HIIT) with my dogs in the evenings. I always start Mondays off with leg day because it’s my favorite muscle group to train. Favorite pump-up song for working out: Five Hours by Deorro. You follow a vegan diet. Why did you make the change? I changed my diet to a plant-based, vegan diet initially for health reasons in September of 2016. I was suffering with extreme gastrointestinal issues for years and could not figure out why I was sick after every meal I consumed. Since switching to a full vegan diet, I am physically feeling the best I ever have, and all of my health issues have since subsided. I am also happier, have better skin, and feel more energized since making these changes.
How did your passion for fitness go from a hobby to a career? While I was teaching third grade, my husband, Cole, got into physical therapy school. He would ask me to help him study, and as I was learning about the human body, I became extremely interested in learning more about muscles and the way they worked to improve the function of the human body and overall health. Cole encouraged me to get certified in personal training since I had experienced my own weight-loss journey a couple years prior. I got certified through the American Council on Exercise (ACE), and began training in Scottsdale in the evenings and on weekends, on top of teaching full time.
Any tips for readers who want to try following a vegan diet? Look up www.nutritionfacts.org and use Dr. Michael Greger as a resource. This website has helped me learn so much about living on a plant-based diet, and their new cookbook is excellent and easy for new vegans or people who just want to add more plants into their diet.
At what point did you realize that it was time to quit your teaching job? My third year of teaching, my father unexpectedly passed away, where I then realized life was too short to do something you’re not 100 percent passionate about. I gave my teaching resignation in March of 2015, and in May of 2015 I started my own personal training company, Flawless Fitness LLC (www. jesshutchensfit.com). How does your past as a teacher help you with your current business? I feel like my past as a teacher really helps me train my clients from an educational standpoint, where I highly encourage my clients to educate themselves and take control of their lives. I love giving clients resources to learn, and I try to teach them as much as I can about the exercises they’re doing and why they’re doing them. This is the same with educating about nutrition. I also feel I can better evaluate my clients’ learning styles, and use that to help guide them throughout their training experience with me. What services does Flawless Fitness LLC offer? At the moment, my business’ main service is in-home personal training, where I bring the gym to clients’ homes. I also offer online nutrition coaching and online personal training. I’m currently not training out of a gym/studio, but that may change within the next year. When did you decide to get certified as a fitness nutritionist and why? I got certified in fitness nutrition in the summer of 2015 because I was noticing a trend with clients, and that is they were doing amazing with their workouts and assignments, yet their nutrition wasn’t as great as it
Guilty pleasure: Vegan donuts.
could’ve been. I knew exercise and nutrition go hand in hand, so once I got certified in fitness nutrition, clients were more inclined to listen to my advice, which ultimately leads to them seeing more success. What are the top three things people should remember when they want to get in shape? The first is that dedication is key. Once your mind is mentally prepared to be dedicated to a program or lifestyle, you will reach success. Second, consistency is a must. It is normal to want to give up when you don’t see immediate results, but I have learned firsthand the power of not giving up and sticking to your end goals. All of the little exercises, diet adjustments, and positive lifestyle habits will continue to add up over time, leading to major success. And last, a positive attitude goes a long way! Once you shift your mindset from being negative to positive, no situation can stop you from seeing the results you want. What is your workout routine like? My workout routine is pretty consistent. I strength train five days a week and usually do three or four days of cardio, either stairmaster or bike right after my weightlifting
You’ve recently become a NPC bikini competitor. How did that come about? I’ve wanted to compete in an NPC bikini competition for about two years, but it wasn’t until 2017 that I was mentally ready. Last June, I finally decided it was time to do one, and I started prepping at 13 weeks out. During the prep, I added another show in, so I competed two weekends in a row this past November. Another huge motivator was that I wanted to show my clients that if you set crazy goals, you can reach them if you don’t give up. What is something about competing that people would be surprised hear? I was surprised to find out how nice the whole competing community really is. Everyone I met and interacted with the entire 13 weeks of prep was friendly, supportive, and cheered each other on. The show days were especially cool to see, as girls cheered each other on from back stage and uplifted one another during the wait to get on stage. What are your goals for the future? My goal is to help motivate and inspire as many people as I can, and hopefully reach people all across the world. My short-term goal is to compete in two or three more NPC shows in 2018, help my current clients reach all of their goals, and expand my business and clientele. The ultimate goal for the future is for my husband and I to open up a facility with his own physical therapy clinic on one side, and my own training studio on the other.
relating / by Michelle Afont
Navigating Online Dating in 2018 5 tips for success on the web
Michelle Afont has been a divorce attorney for over 20 years. In addition to her work in the legal field, she has also served as a life advisor, helping others to take the necessary steps to live their best lives. In addition to The Dang Factor (available for preorder on Amazon with a release date of Jan. 15, 2018), Afont is also the author of The Dude Factor and The Profile Factor, and is an available speaker. Learn more about Michelle at www.thedangfactor.com and connect on Instagram (@michelleafont).
Imagine yourself shopping for your future partner, while sitting in your living room sipping a glass of wine. This is the reality of finding love in 2018, and it’s all thanks to online dating. Some of you may be in the small minority who meet the love of your life in the produce aisle of Whole Foods — but I wouldn’t bet your organic bananas on it. Why? Because the odds of meeting your future partner on fate alone are simply not in your favor. We live in a busy society; our lives are chaotic, and our grocery store runs – or trips anywhere for that matter – are often purposeful and hurried. Online dating is here to stay and has evolved into the most widely accepted and practical way to date throughout the world. But online dating isn’t magic. It is work, and it takes a lot of time and effort. You’re likely going to go on many dates before your match is found. Or you could be one of the few who get to experience potential love in the first week of dating. As long as you’re out there looking and making yourself actively available, you need to trust the process of finding love. You know you’re a catch. But how will your future partner know if you do not make your available self known to the world?
If you’re ready to log on and get started, here are five ground rules: Rule 1: You Have to go Through it to get Over it You, my perfect peach, are not exempt from the agony, effort, and disappointment we all have to go through to find “the one.” You’re going to have bad dates. You’re going to get emails and winks from some creeps. Do not focus on the bad dates or bad apples. Instead, focus on the potential matches who may just end up being your life partner. Rule 2: Be Realistic in Your Dating Quest Dating will take time and effort on your part. You also need to be realistic instead of holding out for the next Channing Tatum. Look for those with a similar socioeconomic, educational, and life status. Date those whose lives seem like they could mesh with yours. Having unattainable expectations of your future partner is unrealistic and will only serve to limit your dating options to probable non-options. Rule 3: Respect the Dating Roles Allow traditional roles to come to life during the initial dating process. Either of you can make the first move to make a connection. The initial online contact is highly encouraged from either side. However, once initial contact information and a first date has
transpired, let tradition prevail. Once someone has your number, they know how to get in touch with you. And if you get no answer, well, that’s your answer. Being too available and (gasp!) too needy is strictly forbidden. Rule 4: Share a Mutual Interest with any Potential Partner Mutual interests keep you connected as a couple and allow you to explore life as a tag team. It’s like being married to your best friend, with the bonus of sex! If you spend months or years trying to convert your potential mate to have the same hobbies as you, that is precious time that could be spent with someone who instinctively shares your interests. Rule 5: Give it Time Finally, avoid putting a timeline on finding love. There are no shortcuts or free passes to love. Keep your profile active, and maintain a positive dating attitude. Most importantly, never let a few bad dates detour you from finding the love you so richly deserve. Finding love has never been easier! With a new year upon us, now is the time to charge your laptop and venture into the world of online dating.
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THE SAVAGE NATION WITH MICHAEL SAVAGE To advertise, host a show, or for more information: Call (602) 277-1100 or visit our website: www.1100kfnx.com 01/18 ScottsdaleHealth
beauty / by Breanna Thomas
The PostAcne Fallout How to love and care for your complexion once breakouts cease
According to the American Academy of Dermatology, acne is the most common skin condition in the U.S., affecting 50 million Americans annually. In addition to being uncomfortable physically, acne can greatly impact one’s state of mind. While acne can, and does, clear up, many are quite puzzled when it comes to fading the traces that past breakouts left behind. If you have been unhappy with your skin for a while, you may wonder if it will ever be possible to love your complexion again, even once things have cleared. Many acne sufferers struggle with depression and poor self-image – sometimes long after the breakouts have faded away. When the pimples have passed, yet your skin is left looking less than lovely, the following tips can be of great help:
#1 Reduce inflammation If the skin is still red or purple, minimizing irritation and inflammation is essential. Use cool to warm water to cleanse rather than incredibly hot water to keep the redness calm. Avoid irritants like synthetic fragrance or alcohol that’s topically applied (or internally ingested, for some) to keep excess redness at bay. If an ingredient causes excess irritation, flushing, or redness in the skin, it’s probably best to avoid as the body’s natural healing process is taking place. Amp up the intake of anti-inflammatory foods to give your body a boost. When the skin is red, inflamed, or in need of healing, fueling the
body with foods that have anti-inflammatory properties and contribute to one’s overall well-being can be incredibly helpful as the skin cells rebuild. A diet rich in greens, richly colored berries, sweet potatoes, as well as nuts and seeds containing essential fatty acids can not only help the skin look great but can increase one’s energy and help the body function optimally as well. #2 Use turbocharged topical ingredients Use a topically applied skin soother like hyaluronic acid to help replenish lost moisture from the use of strong acne products or treatments. Each molecule of hyaluronic acid holds 1,000 times its weight in water and can bind a
tremendous amount of moisture to skin, allowing it to normalize after the oil and moisture balance has likely been a bit imbalanced for a while. Add a natural pigment with balancing ingredients to your topical skin care to assist in fading spots that were left behind from old breakouts. Kojic acid (derived from mushrooms) and arbutin (derived from the leaves of the bearberry plant), as well as a high-quality topically applied vitamin C can bring a natural glow to the skin while helping to fade discolorations. #3 Remember to relax, be patient, and that everything will be ok The body is quite a miraculous machine. Remembering this
Breanna Thomas has been a Valley resident for over 30 years. She has been a licensed aesthetician and professional makeup artist for almost 15 years, and is a former acne sufferer. Breanna owns a boutique skin care clinic in Phoenix, Arizona and is the creator of her own natural and remarkably effective cosmetics line. She specializes in helping hard-working, health-conscious, high achievers learn how to clear up their skin and have less wrinkles so they can confidently share their gifts with the world. To learn more, visit www.breannathomas.com or www.healthyskinandbeauty.com.
can help the mindsettle as the skin is in recovery mode. When the correct topically applied ingredients are used and an effort is put into fueling the body with the proper nutrition, remarkable clearing of the remnants of old breakouts can occur. While, yes, some scars may need extra help from a professional, there is so much power that one has to assist the body in healing all on its own. Fading the traces of old breakouts and learning to love one’s skin again doesn’t always happen overnight, but it is definitely possible over time. Taking care of yourself to create healthy skin from within is a great place to start.
Rachell Hall’s Permanent Makeup
MICROBLADING PLUS™ Microblading PLUS With Rachell Hall’s signature Microblading PLUS technique, she creates the virtual hairline effect of Microblading plus a soft powdered backdrop of shading to create the illusion of perfect natural brows that are the envy of every woman.
Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in makeup artistry, custom color blending, art and science will be your perfect solution plus... Remember, discounted prices are not an indicator of value in permanent cosmetics. Trust YOUR face only to the very best. For over 20 years Rachell Hall has eased the makeup woes of an international clientele with her exclusive perfected signature procedures. Be beautiful at breakfast and still look fresh at four! Work out or go out your permanent make up will be perfect! Save time with any procedure. Always natural, always pretty, always perfect. Don't you deserve wash and wear beauty? • Powder soft eyebrows create the illusion of fullness, frame your eyes with the perfect arch, and of course save all that time in the morning! • Smokey eyeliner, never smears, enhances your lash line and eliminates daily tugging at delicate eye tissue • Custom contoured lips- naturally full and blushed lips with contour and colors blended just for you! • Restores lip fullness without the "duck lip effect" and eliminates lipstick bleeding into fine lines • Breasthetics, 3-d nipple areola restoration post mastectomy
"My motto is Classic Beauty, nothing trendy. Nobody wants to look like they had their makeup tattooed on! That’s why all my signature treatments are designed to look soft and natural. Remember you can always add more! My clients never wake up Wednesday morning with Saturday night makeup! Classy, classic and conservative is my specialty look.
REFERRED BY THE VALLEY'S FINEST PLASTIC SURGEONS AND ESTHETICIANS Make your life simply beautiful! CALL FOR A FREE CONSULTATION 8075 E. Morgan Trail, Suite 6 | Scottsdale, AZ 85260 | www.RachellHall.com (Off Hayden, between Mountain View and Shea)
event / by David Apeji
Travis Hair and Jan Hair, and Margie Kerr and Steve Kerr
John Keefe and Mike Wells
Liberty Mutual Insurance Invitational This golf tournament, which benefited the International Cancer Advocacy Network, took place at Grayhawk Golf Club. Thousands of golfers all over the U.S. participate in this tournament in various states, and each local winner gains an invitation to compete in the National Finals at The Ocean Course at Kiawah Island Golf Resort.
Michael Friedman and Kenn Hundley
Terry Schwab, Stephanie Linnenkamp, Patty Finney, and Susie Vanderwey
Cathy Dalzell and Brooke Plotke
Marti Snittjer and Ralph Florczak
Joan Andersen and Jane Ceasor
doctor’s orders / by Cynthia Townsend
Regaining Control Over Chronic Pain
Dr. Cynthia Townsend is a clinical health psychologist who helps patients with non-cancer pain through the Mayo Clinic Pain Rehabilitation Center program.
Integrated pain management techniques that can help you feel better all over
When you’re in pain, you want it to stop – immediately. But unfortunately, that’s not realistic for people who live with chronic pain. Chronic pain differs from acute pain, which is sharp, sudden and short term. It’s often the result of an illness, injury or surgery. Chronic pain lasts more than three months – and it’s complex. People living with chronic pain don’t always know the reason for their pain and they may feel pain in multiple places, which can be confusing and frustrating. Common examples of chronic pain are: • Back and neck pain • Joint pain • Headaches and migraines • Fibromyalgia
Chronic pain can linger long after an injury or infection has healed, which can be physically and emotionally debilitating. But it doesn’t have to be. A large body of research shows that even when chronic pain doesn’t have a cure, people can learn ways to feel better with the help of health professionals. The first step? Reset your expectations, from the goal of ending pain to living well in spite of it. Pain management techniques that treat the whole self – physical, emotional, social and spiritual – are highly effective. These alternatives can put you in control of your life and wellbeing again without relying on pain medications. A wholistic pain management approach can include physical therapy, cognitive behavioral techniques, activity pacing and relaxation practices like yoga and breathing exercises – sometimes in addition to pain medication, but usually with the goal of ending medication. Opioids can become addictive and are less effective over time. Integrated pain management programs are effective for all kinds of people with all kinds of pain. These programs aim to help patients and families learn about the neuroscience behind chronic pain, and that’s important. When they understand the nature of pain, they can come to terms with what they can have control over. And that is empowering. Many people struggling with chronic pain feel and function better without medications that were only meant for shortterm use. Through pain management programs, they learn to increase their movement and function, which helps them become more independent. Cultivating strong, positive personal and social connections is highly encouraged— and so vital to our well-being. The opposite can worsen both pain and depression. Healthy lifestyle choices are key, too. Staying hydrated, eating well, controlling alcohol use and exercising make a significant difference. When people do start to feel better, they often overdo – and then pay for their overactivity with more pain. So, part of these programs teach patients how to pace themselves. Finally, many programs put an emphasis on the mind/body/ spirit connection. When people respect their innermost selves, they can recognize what helps them heal. Often, they learn to be gentler with themselves.
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