NEW YEAR, NEW YOU Injectable cosmetic trends for 2020 Tips to simplify finances Gear for active parents
Courtney Sheber talks quitting her 9-to-5 to pursue positivity and mindfulness through yoga instruction
8 CRAZY FACTS ABOUT FERMENTED FOODS RICHMAN MEDIA GROUP
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Board Certified Physicians: JulieAnne Castilla M.D., Ann Langer M.D., JulieAnn Heathcott M.D., Kelly Helms M.D., Julie Kwatra M.D. • MonaLisa Touch is the premier laser therapy for regeneration of vaginal tissue for both pre and post menopausal women.
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Have you ever looked in the mirror and didn’t recognize the image staring back at you? Sunken eyes, cheeks, temples and lips tell you you’re melting away. How is it possible that the extra fat of your thighs, hips and abdomen will NOT melt away with diet and exercise, but your facial fullness and softness too readily deflates into nothingness. There’s a solution to this dilemma…the Natural Fat Solution. Why not use your hated body and thigh fat to correct the deflation of facial aging? Over the last 25 years, Doctor Andrew Wolin has been using fat harvested from each patient’s lower extremity and torso to rejuvenate, restore and reclaim their youthful facial form. A pioneer in the field of auto fat transfers, he has performed thousands of rejuvenating procedures on many patients who were reluctant to undergo more invasive surgery and were candidates for re-volumization rather than classic face lifting. Although Dr Wolin does incorporate fat grafting in many of his facelift patients, he has found that in many cases, fat alone will be an amazingly rewarding procedure and provide his patients with a phenomenal, natural and permanent tool against the deflation of aging. Another benefit is the definite improvement in the health and quality of the re-inflated skin. It appears that the simultaneous transfer of Adult Stem Cells with the Fat Cell Transfer contributes to the amazing results…. a result that is greater than the sum of all the parts. Call today and see if you’re a candidate for the Natural Fat Solution.
Dr. Andrew Wolin has been a leader in the plastic surgical community of Scottsdale since 1985, and his extensive years of experience benefit each patient. His top-notch reputation as a plastic and reconstructive surgeon and for cutting-edge procedures draws patients from near and far. Dr. Wolin is the Medical Director of the Wolin Plastic Surgery Center. His practice offers a full-range of face and body procedures, including facelifts, browlifts, nose surgery, facial fillers, BOTOX® Cosmetic, fat transfers, fotofacials™, laser skin resurfacing, ear surgery, breast augmentations, breast implant/exchanges, breast reductions, breast lifts, arm lifts, bodylifts, liposuction, tummy tucks, and Coolsculpting to freeze away your unwanted fat. Dr Wolin also offers the newest technology in Permanent Hair Restoration, NeoGraft for men and women. Dr. Wolin is located at 8415 North Pima Road, Suite 110, Scottsdale 85258. You can call 480.945.8440 or visit www.andrewwolinmd.com to set up a consultation to learn more about these incredible procedures.
content / January 2020
12 e d note 14 health
A resistant flu strain, consumption cutting policies, depression and social media, beating the flu faster, a migraine fix, a link between oral and cardiovascular health, prediabetes stats, and dogs for literacy
Flowing through life
Courtney Sheber talks following her passion to become a yoga instructor
Benefits of stretching
19 splurge A solar backpack
Hearty veggie soup
22 food Veg out
24 weight loss News to know
26 solo scottsdale Meet Gary
Donâ€™t sweat it
Shonte Turner creates gamechanging fitness products
30 balance Simplify your finances
Vegan food lowdown
KERRY ZANG, DPM Diplomat, American Board of Foot & Ankle Surgury Q: What is neuropathy? A: The presence of burning,
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at neuropathy as more of a
in your feet.
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A: I’m now doing a more exten-
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sive exam to evaluate circulation
problem, all we are doing is sup-
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team of endovascular physicians
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who can evaluate if there are
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FOOT & ANKLE
BUNIONS / HAMMER TOES / HEEL PAIN / FOOT PAIN / NEUROPATHY / FOOT & ANKLE ARTHRITIS
content / January 2020
34 scottsdale soul An annual marathon comes to town, the new Away Spa at W Scottsdale Hotel, an empowering book, Derma Health Skin & Laserâ€™s new location, and a recipe for a winter harvest salad
The Waste Management Phoenix Open, Qontevo lunch bags, Balunsdâ€™s second location, the new Athleteist training facility, and YogaSix opens at Mercado Del Rancho
38 toys, tech & gear Parents on the move
40 crazy 8s Fermented foods
Get ready to work those abs
What is your sum?
NEW YEAR, NEW YOU Injectable cosmetic trends for 2020 Tips to simplify finances Gear for active parents
Injectable cosmetic trends
Courtney Sheber talks quitting her 9-to-5 to pursue positivity and mindfulness through yoga instruction
8 CRAZY FACTS ABOUT FERMENTED FOODS RICHMAN MEDIA GROUP
ON THE COVER:
Tips for the offseason
Courtney Sheber, photo by James Patrick, www. jamesphoto.com.
51 event Turkey Bowl
WHERE EXPERT CANCER CARE MEETS COMPASSION At Cancer Treatment Centers of America® we have dedicated teams of experts that work together to provide a personalized, cancer care plan designed to meet your unique needs.
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ed note / January 2020
In the new year, many people (including me!) find themselves reevaluating parts of their lives, making new goals. Whether these “resolutions” are in the area of their health, career or personal lives, finding balance and peace is often at the top of many people’s lists. Courtney Sheber (seen on this month’s cover) is all about living her happiest life. The yogi quit her 9-to-5 to follow her dreams of staying active and passing her message onto others through her instruction at Modern Yoga. She talks about her feel-good classes and her journey to living out her true passion on page 42. Another goal many people make is to manage their money better, and January is the best time to take a deeper look. Page 30 shares tips to simplify your finances from an expert. If you’re goal is to live a healthier life physically, you may be working out a bit harder than usual this month. Page 18 is a reminder that it’s important to stretch, and highlights benefits of the practice. We also share plant-based foods to incorporate into your diet on page 32 if you’re looking to eat healthier, and local restaurants that serve vegan dishes on page 22. For those interested in the new fermented food movement, expert and local business owner Suzette Smith shares eight crazy facts about the trend on page 40. Also talking crazes, page 48 covers injectable cosmetic trends for 2020. Lastly, if you’re a parent looking to keep up your active lifestyle, page 38 has an assortment of gear for parents who want to stay moving with their kids in tow. Enjoy the crisp weather (you’ll find a delicious veggie soup recipe on page 20!) and good luck making your new goals a reality. Best, Gabby Leighton Editor-in-Chief email@example.com Find our magazine on Facebook!
It’s all about You at NHL
Transform Your Hair & Skin with the Top Anti-aging Treatments available in the Southwest NHL brings the world’s most innovative hair restoration and skin rejuvenation services to the Southwest. We treat children, men, and women to help them regain their self-confidence. Our clients trust us, and feel their experience goes beyond great results. It is no surprise that NHL is voted the #1 Scottsdale specialty Medical Spa offering clinically-proven anti-aging treatments.
Elevating the Client Experience • Cutting-edge Hair Restoration and Scalp Aesthetics to Conceal Hair Loss • Boost Hair Growth with a Holistic Cocktail of Growth Factors, Amniotic and Bioactive Proteins • Facials for the Scalp to Improve Follicle Health • Innovative Aesthetic Services to Smooth, Lift & Tighten Skin • The “Clean Botox” Anti-aging Injectables • Impeccable Reputation for Client Experience • Team of Concierge Consultants You Work with One-on-one to Ensure Your Success
Enhance Your Skin’s Natural Youthful Radiance Get smoother skin and take years off your appearance! With NHL’s innovative skin services, clients age gracefully. To soften fine lines and wrinkles, NHL offers “Clean Botox,” with the least amount of toxins in it and no additional fillers. Our most popular facial, the High-performance Lift, is the world’s most advanced non-surgical facelift with results for up to 3 years. Join our monthly facial membership to experience a custom blend facial and enjoy flawless, glowing skin.
Treat Your Hair to a Luxe Experience and Boost Hair Growth NHL’s innovate treatments will accelerate your hair growth after 1 session! Activate follicles internally by injecting a high-concentrated number of specialized proteins called growth factors. Increase hair density topically with our advanced treatment serum. NHL also offers medical-grade stimulants to promote healthy, thick hair growth. By adding hair growth boosters, you’ll maximize your results. All treatments include a follow-up program for up to one year with photos to track your success and ensure you are getting results. Turn your dream hair into reality. Book a complimentary consultation with our Certified Trichologist and Licensed Hair Stylist. Feel inspired and work together to create your customized look with any length, color or style you desire. Enjoy an instant transformation with our high-end hair additions including hair extensions, toppers, wigs and custom hair systems. All salon services and hair additions are approved methods for thinning hair, to keep hair damage-free and improve overall health and look.
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V IC E P R E S ID E N T OF OP E R AT ION S Stacey Richman E D IT OR -IN -C H IE F Gabby Leighton C R E AT IV E D IR E C T OR Anthony Cox A D V E RT IS IN G A RT D IR E C T OR Lalo Reyes A D V E RT IS IN G C OOR D IN AT OR Stacey Richman
C ON T R IB U T IN G WR IT E R S Alan Althouse, Lewis Elliot, Mandy Holmes, Jess Hutchens, Elizabeth Liberatore, James Patrick, Pablo Prichard, Kelly Potts, Erica Ptak, Suzette Smith, Judy Thureson P H OT OG R A P H Y David Apeji, Mark Morgan, James Patrick, Erica Ptak
H OW T O C ONTA C T US
w We o H
E D IT OR IA L firstname.lastname@example.org
Scottsdale’s OFFICIAL Old Town Segway Tour!
A D V E RT IS IN G 480.229.3122 email@example.com S U B S C R IB E www.allyouneedforhappiness.com
10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2020, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.
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.
/ compiled by Kelly Potts
Strained Flu Strain As flu season ramps up, there is something to be aware of: There is a new flu strain that is showing resistance to typical flu medications. The new strain, H3N2, has shown drug resistance to Baloxavir, which is part of a new class of antiviral drugs that targets flu viruses. Researchers believe this mutation is unlikely to cause a widespread resistance, but it is something they are keeping an eye on. As always, those who feel flu-like symptoms should see their physician as soon as possible.
The New Flu Diet A new study showed what you eat can help you beat the flu faster. Researchers looked at the effects of different diets and the flu virus in mice. The mice who were fed a diet consistent with the popular keto diet were rid of their symptoms sooner than mice who were fed a diet heavy in carbohydrates. The moral of the story: watch what you eat when you are sick, and maybe you will heal quicker.
Source: www. medicalnewstoday. com.
Depression and Social Media There have been multiple studies showing the extreme links between depression and social media use, especially among teenage girls. However, new research shows the connection is more aggressive than previously thought. A study published by The Lancet Child & Adolescent Health showed that frequent use of social media, especially among teenage girls, has the power to disrupt positive activities that, in turn, helps feed the depression. While this study indicates that social media itself might not be to blame for mental health issues, it does take away from sleep quality and exercise while potentially exposing themselves to cyberbullying, leading to problems with mental health. Source: www.cnn.com.
Policies Work Tired of seeing new policies banning alcohol or cigarette use? Well, get used to seeing them more! New research has shown that policies aimed at cutting alcohol and tobacco consumption, including the introduction of random breath testing programs and bans on cigarette advertising, have resulted in a significant reduction in Australian cancer death rates. Source: www.sciencedaily.com.
take your SEX LIFE to the NEXT LEVEL! A new scientifically proven breakthrough therapy for men seeking better erections and optimal sexual performance.
• Over 50% of men experience difficulties in the bedroom as they age. • Blood vessels in the penis deteriorate and fill with micro-plaque causing decreased blood flow • This causes erectile dysfunction, the inability to develop or maintain an erection during sexual activity • Rejuvanex is an injectable consisting of PRP and Botox • For optimal results, we offer Rejuvanex PLUS which consists of PRP, Botox, and Stem Cells • Rejuvanex is combined with high frequency sound wave therapy to get optimum sexual function: formation of new blood vessels results in increased blood flow, rejuvenation and growth of new penile tissues, breakdown of scar tissue, breakdown of plaque in existing blood vessels Any man, not only those with ED, are able to obtain stronger, larger and more sustainable erections. Surgery free, treatments take 15-20 minutes.
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Goodbye, Migraines Do you suffer from migraines and feel like you no longer get relief? There may be a new solution. A study using a self-reporting app in Canada has shown that more than 50% of participants who used medical marijuana reported significant relief of their symptoms. This is yet another study that looks at the effects of medical marijuana as an alternative solution to opioids.
Brush For Your Heart Brushing your teeth is for more than just your oral health. Through various studies, researchers have found clues about pancreatic and esophageal cancer risk from mouth bacteria, and some studies have even linked poor dental hygiene with respiratory problems. Now, researchers are finding additional links between oral and cardiovascular health. Regular, proper toothbrushing may keep heart failure and specific arrhythmia at bay. Experts suggest setting a timer or using an electric toothbrush with one built in to be sure you’re brushing long enough.
Source: www. usnews.com.
A Bad Rise This is one medical rise physicians we’re hoping wasn’t going to happen. Researchers found that prediabetes has risen 18% among adolescents ages 12 to 18 and 24% amount young adults ages 19 to 34. These numbers have continued to grow over the last decade, marking a higher risk for Type 2 diabetes, heart disease, and other conditions. Prediabetes is a condition wherein blood sugar levels are elevated, but not high enough to warrant a diagnosis of Type 2 diabetes, but enough to worry doctors. Source: www.cnn. com.
Literacy-boosting Pups Having issues getting your child to read? A recent study showed kids who read aloud to their pets are more likely to read than those who do not read aloud or to a pet. The study, conducted by University of British Columbia Okanagan Campus, examined the behavior of 17 children from grades one to three while reading with and without a pooch. Researchers found kids spent more time reading and showed more persistence when a dog was in the room, compared to reading alone or in front of other kids. Source: www.sciencedaily.com.
PINHOLE SURGICAL TECHNIQUE:
A revolutionary new way to achieve your best smile! BEFORE A University Study revealed that 89% of patients over 20 years old have gingival recession. Receding gums can be caused by gum disease or because of excessive brushing, certain medications, clenching or grinding, or smoking. Not only are receding gums painful and unattractive, but the actual bone underneath is being lost, leading to tooth loss. The Pinhole Surgical Technique is a revolutionary procedure that solves the problem of receding gums. PST offers natural-looking, long-lasting healthy smiles to those suffering from receded gums, giving patients a beautiful new smile in as little as an hour. Since nothing more than local anesthesia is needed, patients can return to work after their appointment. The Pinhole Surgical Technique takes the place of traditional gum grafts, with minimal discomfort or pain. In fact, recovery time is virtually nonexistent with PST. The results are more predictable, less noticeable, and will last as long as any other gum correction procedure. Stunning new smiles can be seen immediately. Dr. Erik Svans, DDS was among the first dentists to study the Pinhole Surgical Technique under its inventor, Dr. John C. Chao, DDS in 2014. Since introducing
AFTER PST to his practice, Dr. Svans has seen very predictable and reliable long-term results. There is no scalpel, incision, or stitches with PST, making it virtually painfree. This innovative procedure uses a .1 inch “pinhole” opening to reposition a patient’s receded gumline to its healthy, natural location. After repositioning the gum tissue to cover the exposed root surface, Dr. Svans strategically places collagen through the Pinhole to stabilize the tissue in place. The collagen resets the gum tissue and makes it stronger than before. Patients can return to normal eating that very night.
Previously, treatment for receded gumlines was very painful and required cutting donor gum tissue from the roof of a patient’s mouth. The donor tissue was then stitched to the receded site, which had also been cut or “flapped” in preparation for the graft. Recovery for this traditional surgical technique requires two to three weeks with prescription pain medicine. In contrast, PST is a kinder, gentler procedure since it only requires a repositioning of existing gum tissue over the exposed root surface. With PST, Dr. Svans can treat one to all teeth in one visit, in as little as 30 minutes. Patients are amazed with the results, instantly falling in love with their healthy, beautiful new smiles. If you’re ready to stop living with the pain and embarrassment of recessed gums, the Pinhole Surgical Technique may be right for you! Schedule a complimentary consultation by calling Dr. Erik Svans at 480.219.8760 or visit www.PinholeAZ.com.
AFTER Follow us at:@pinholedentist
Svans Dentistry PLLC
7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760
Erik P. Svans DDS
/ by Judy Thureson
5 Benefits of Stretching Starting a new workout routine – like many tend to do at the beginning of the year – involves many exciting steps. Setting a schedule, buying new gear and testing out different protein shakes and supplements are all motivators to get you into the gym and on your way to achieving your fitness goals. But there’s one step that many people tend to overlook – stretching. Incorporating different stretches into your routine before and after the workout is crucial in ensuring you are getting the best results out of the different exercises you’re doing. Without taking the time to stretch, the risk of injury and discomfort only grows larger as you continue your journey. Here are some additional benefits to consider.
1. Increased mobility One of the most well-known facts about stretching is that it physically lengthens the muscles, increasing flexibility. The more malleable your muscles get, the more you are able to press, lift and move through your workouts. This will also allow you to move through everyday activities with ease, like lifting groceries or cleaning the house.
2. Improved posture Spending an entire workday slouched over the computer can have negative effects on your vertebrae and specific muscle groups can also shorten over a prolonged period of time in hunched positions. Luckily, certain stretches encourage proper spinal alignment and help reverse painful curvatures. Poses like standing forward fold (where you fold your body over to reach for the ground or legs) provide full body relief as it stretches the hamstrings, releases tension in the shoulders and opens up the hips. Improving your posture will also ensure that you are executing specific moves in correct form, decreasing the risk of injury.
3. Good preparation If you’re ready to graduate from brisk walks and light weights to exercises that are more intense, stretching is vital in preparing your muscles for impact. Loosening up the muscle before launching into an extreme workout will allow your body to better handle the stress of whatever movements you are doing. An in-depth, at least 10-minute stretch session is recommended before long-distance running, heavy lifting and CrossFit exercises.
4. Shortened recovery time Opening up your range of motion helps strengthen muscles, therefore reducing any tightness or swelling that follows a workout. Stretching actually increases circulation and reduces the buildup of lactic acid, allowing your body to recover faster. Without proper blood flow, you are more likely to experience Delayed Onset Muscle Soreness, or DOMS for short, which includes severe tenderness, fatigue and weakness of the muscles. This can put a dent in your workout schedule and halt progress while you are waiting to feel better.
5. Stress relief Oftentimes, stress manifests itself physically in the tightening of muscles. Think of the tension you hold in your neck and shoulders when in a strenuous situation. Pain is sure to follow if that physical pressure isn’t released, which is why stretching is vital to stress relief. Slowly stretching, massaging and tending to those at-risk muscles can have a similar, positive effect on mental health as it does on muscles, as the tension slowly dissipates.
Judy Thureson has a genuine desire to see people live their most authentic life. In the last decade, she has helped clients focus on their mental, physical, and spiritual health. Judy has numerous certifications but is extremely passionate about teaching the Lagree method as Lead Trainer at The Body Lab in Phoenix, AZ. The Body Lab with locations in Arcadia and Desert Ridge is a hardcore, Pilates-style workout that includes exercises on a machine called a MegaFormer. Visit http://thebodylabus.com/ for more information.
splurge / by Gabby Leighton
Sustainable & Stylish An ocean-saving solar backpack
Up until recently, Solgaard has mainly been known for its sustainable suitcases, which feature a built-in shelving system and charging port. The company’s newer collection includes unisex bags and backpacks, all crafted in the brand’s exclusive propietary Shoretex fabric, which is made from upcycled ocean-bound plastic. Solgaard’s mission is to pull 1 million pounds of plastic from the ocean by the end of this year, and for every item sold, the company pulls 5 pounds of plastic from the ocean. For those looking to further their goal, the sleek Lifepack Solar 2.0 may be the way to go. The solarpowered backpack has an integrated USB port to easily charge devices as well as an anti-theft lock to keep items safe. There are two main storage areas, with multiple pockets and compartments to keep organized. The bag, which stands upright on its own and has a waterresistant bottom, includes a Solarbank (aka a powerbank with solar charger), a suitcase mounting strap, and four secret passport and card pockets. There’s also plush shoulder straps, back support and a drop-proof laptop storage compartment. $115-$225 at Solgaard, www. solgaard.co.
/ photo and recipe by Erica Ptak
Hearty Vegetable Soup
Servings size: 6 2 Tbsp olive oil
Erica Ptak is the creator of Founded in Flavor, a local food blog devoted to healthy, indulgent recipes. For more information on her blog, visit foundedinflavor.com or visit her Instagram at @ foundedinflavor.
2 cups chopped mushrooms ½ white or yellow onion, diced 3 garlic cloves, minced 2 large carrots, peeled and sliced into thin rounds 1 14-ounce can green beans ¼ tsp each sea salt & black pepper + more to taste 2 small zucchini, sliced into bite sized pieces 1 15-ounce can diced fire-roasted tomatoes 6 cups vegetable broth 1½ cup tomato basil soup 2 tsp dried basil 2 tsp dried oregano optional: Pinch red chili pepper flake 1 15-ounce (425-g) can white beans, rinsed and drained 2 cups package Banza noodles 1 cup spinach ¼ cup grated parmesan cheese Fresh basil for garnish
Heat a large pot or Dutch oven over medium heat. Once hot, add olive oil, onion, and garlic and stir. Cook for three minutes, stirring occasionally. Add carrots and green beans and season with salt and pepper. Stir and cook for three to four minutes, stirring occasionally, until vegetables have softened slightly and have some color. Add zucchini, fire-roasted tomatoes, vegetable broth, tomato basil soup, mushrooms, basil, oregano, red pepper flakes (optional), and beans. Increase heat to medium-high and bring soup to a strong simmer, about five minutes. Reduce heat to medium heat until the soup is simmering. Add Banza noodles and stir. Cook for 10 minutes, stirring occasionally. Reduce heat to low and simmer for four or five minutes, stirring occasionally. Taste soup and adjust seasonings as needed, you can always add more dried basil, oregano, or salt. Add 2 cups chopped spinach, parmesan cheese and stir. Cook for another three or four minutes to wilt the spinach. Turn off heat and let rest for a few minutes before serving. When serving, garnish with fresh basil. Enjoy!
MEET DR. HANNA MANSOOR (SMILES BY HANNA) PEOPLE FROM ALL OVER THE WORLD COME TO DR. MANSOOR FOR REPLACING MISSING TEETH.
DR. MANSOOR IS THE DENTAL IMPLANT SPECIALIST! Having missing teeth can make it hard to eat, speak, and swallow. What’s more, missing teeth can affect a person’s self-esteem, making them feel self-conscious whenever they smile. Luckily, dental implants are the perfect solution for when someone has a gap in their grin. Dr. Hanna Mansoor is an expert at placing these implants to provide patients with the picture-perfect teeth they’ve always dreamed of.
• Lifetime warranty on implants! • No more yucky impressions! We use digital scanning. • CBCT digital scan technology. • Laser guided implant placement for the perfect implants position and restoration that fits your smile. • Dr. Mansoor has masters in Implantology.
ARE YOU SUFFERING FROM MISSING TEETH? CALL SMILES BY HANNA TODAY AT 480.534.9973 TO SCHEDULE YOUR INITIAL DENTAL IMPLANT CONSULTATION OR VISIT WWW.SMILESBYHANNA.COM
/ by Mandy Holmes
Veg Out Plant-based dining made easy
There’s no better place to be an herbivore than Scottsdale. More and more local eateries are jumping on the plant-based dining bandwagon, offering veggie-packed dishes that are nutritious and delicious. Here are some of our top picks.
Flower Child Every dish at this veggie-lover’s paradise is made from scratch, using fresh, local ingredients, giving vegan diners numerous options. A vegan fan-favorite is the glow bowl ($9.95), a flavorful, sweet and spicy entree featuring potato noodles, bok choy, zucchini, onions, jalapenos, shiitake mushrooms, coconut milk, and sunflower butter. Additionally the colorful vegan wrap, aptly called the Thai dye ($9.95), is made with spicy organic tofu, Thai basil, avocado, carrots, daikon radish, cilantro, and snap peas. www.iamaflowerchild.com Toca Madera Vegans rejoice, Toca Madera reimagines
traditional Mexican cuisine, featuring unique shared plates and specialty craft cocktails. The locally sourced menu features vegan ceviche ($20), made with hearts of palm, lime, serranos, baby heirloom tomatoes, shaved coconut, mango and nearly every item on the extensive menu can be prepared vegan. www.tocamadera. com
traditional Mexican food combined with the sophisticated and fresh-casual dishes of a modern cafe. The variety of vegan options ranges from bowls, burritos and tacos to soups, sides, and even a vegan quesadilla, made with a glutenfree tortilla, sauteed mushrooms, roasted tomato salsa, and a vegan chipotle crema. www.tocayaorganica.com
Sprouts at Camelback Inn Sprouts offers hearthealthy and vegan menu options in the peaceful setting of The Spa at Camelback Inn. Whole-grain breads, fresh salads, smoothies and innovative sandwiches, including the popular veggie burger ($14) full of roasted peppers, beets, tzatziki, lettuce, and jalapeño mustard, provide a delicious yet hearty accompaniment to an invigorating workout or relaxing spa treatment. www.marriot. com
Pita Jungle With the mission of helping guests sustain a healthy and balanced lifestyle, Pita Jungle serves up a diverse menu of tasty, fresh, wholesome foods, including a variety of vegetarian, vegan and gluten-free options. Recently, Pita Jungle rolled out separate vegan and glutenfree menus to make it easy for guests with specific dietary needs. Almost every dish on the menu can be customized to fit any diet and some of the fan favorite vegan dishes include the hummus, the caramelized cauliflower with tahini, the falafel pita, the lentil fetoosh salad, the all veggie pita pocket and the wood-fired vegetable salad. www.pitajungle.com
Tocaya Organica Tocaya Organica’s modern Mexican cuisine stays true to its motto: live without compromise. The vibrant menu showcases bold flavors of
Kaleidoscope Juice From the vegan burrito, packed with tofu, black beans, vegan chipotle mayo, green chiles, tomatoes, spinach and rice, to the craveable smoothies that use housemade almond milk, organic fruits and veggies, there’s so much to love about eating vegan at Kaleidoscope Juice. Favorites also include the acai bowl and avo smash toast. While the fast casual restaurant specializes in juice cleanses and detoxifications, the grab-and go food menu is meant to nourish every customer. www.kaleidoscope.love Protein House Protein House is committed to providing diners with healthy food that will fulfill any clean-eating diet. The menu is packed full of veggieforward dishes. The plant power bowl ($11.99) has organic non-GMO Tofu, grilled Portobello mushrooms, quinoa, chopped garlic, sweet potatoes, squash, red onions, red peppers, broccoli, cauliflower, black beans, chickpeas, sriracha, and red pepper flakes. www.proteinhouse.com
THE FAIRY GODMOTHER OF FASHION AND BOOB WHISPERER
Scylvia-Elvira Danese of Danese Creations
cylvia-Elvira Danese, owner of Danese Creations, has been in business since 1971. Through her gift of custom designing, men and women can get all their custom designing, tailoring, alterations, bridal wear and all accessories, fabric, jewelry and the best fitting bra. “I’m a 3rd generation Custom Designer/Tailor in my family, I follow My Mother Maria and Grandmother Chapita,” said Danese. “My designs have made it to the Emmys, The Country Music Awards, the Oscars, the White House, The Oprah show, I’ve also been featured on First Edition, total Divas, all the local TV channels. It’s been an amazing ride for these last 48 years!” While Danese is proud of the accolades and the high profile clients that have graced her designs, some of her fondest memories are the ones that have changed the lives of others. “I saved a brides wedding day by making a beautiful, custom
wedding gown from scratch, on the day of the wedding, in 2 hours and 50 minutes, that is how I got dubbed “the Fairy Godmother Of Fashion”, she explains. “I’m also called “The Boob Whisperer” for the expert bra fittings that I do. Your boobs can either make you or break you. If they look good, you look good and feel good, sexy, young, (even if you’re old) thin, (even if you’re heavy), and your clothes fit well.” Danese is committed to helping every man or woman find their perfect fit, in addition women can get a free bra fitting. Clients need to set an appointment with her shop, and with zero obligations to purchase bras from her. “Most women just don’t know what a bra is supposed to do, how a bra is supposed to fit, how a bra has been designed, or what bra size is right for them. Industry estimates are that anywhere from 70 to 80 perfect of women are wearing the wrong size bra, although in my opinion, informed by more than 48
years of experience, it’s more like 90 percent. And there’s been no reliable source for women to go to and find out the truth about bras, bra measuring and bra sizing, until now.” If clients are not in the market for custom designing, you will find original Danese Creations designs, ready-to-wear one of a kind bridal gowns, mother of the bride or groom gowns, evening gowns, cocktail dresses, skirts, blouses, and more. Danese Creations prides themselves on being able to make custom garments from a picture or a drawing or an idea and she can do this all without requiring the client to be local. Above all, Danese has one goal for her shop “To do the impossible to get to solve all the sewing problems that come my way. My motto that I got from my Father Giacomo Danese is “Nothing is Impossible, Difficult but not Impossible”, she explains. “We never say no, it’s always yes we can, just say when!”
Contact Danese Creations at 602.955.1313 or www.danesecreations.com, 3902 E Indian School Rd #3, Phoenix, AZ 85018
weight loss news / compiled by Kelly Potts
How Processed is Your Diet? Research shows that ultra-processed foods account for over half of an average American’s diet, which is leading to lower levels of cardiovascular health. This lifestyle is leading to increased heart issues, lower levels of physical activity, higher weight, and more. The American Heart Association is recommending eating less processed foods and more whole foods and greens. Source: www. sciencedaily.com.
Body Heat Happenings Body heat and weight loss may go hand in hand, according to research. Results from a new experiment showed blocking a brain receptor that usually regulates body heat resulted in significant weight reductions. The researchers noted that up to 50% of what humans eat every day is used as energy to maintain body temperature. But when food is minimum, mammals adapt by lowering their internal temperature, limiting energy expenditure, and the loss of body weight. Source: www.medicalxpress.com.
Banned on Instagram Social media can be used for good – sharing good news with your friends and family, finding healthy new recipes to cook up, and even using it to keep you accountable on different progress areas. Now, Instagram will ban some of the more controversial uses. The social media platform has announced it will block promoted and non-promoted posts for detox drinks, extreme cosmetic procedures, and excessive weightloss incentives from the platform. They will also go the extra step to ban these accounts and posts for those under the age of 18. Source: www. huffpost.com.
Blame the Bacteria Did your weight loss hit a snafu? Your gut bacteria may be partly to blame! In a recent study, participants were asked to follow a lowcalorie diet and were tracked for three months. Researchers found that those who lost at least 5% of their body weight had a different gut bacteria makeup than those who lost less than 5% of their body weight. The goal is to potentially create a probiotic with specific gut bacteria that can lead to successful weight loss. Source: www.npr.com.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Bryan 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 $179. 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 Leighton / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Gary Johnson AGE: 71 ABOUT ME: I was born and raised in Minnesota, and, to escape the cold winters, moved to Phoenix in 1978 after graduating from the University of Minnesota Dental School. I practiced dentistry here for 25 years, retired and then created the nonprofit Healthy Smile Foundation. For the past 10 years, I have been an associate professor at Midwestern University College of Dental Medicine in Glendale. My friends and colleagues consider me witty and fun. I enjoy playing golf, watching good movies, spending summers in Minnesota, and performing Sinatra music as lead vocalist in my Big Band. I am spiritual, sensitive, compassionate, self-sufficient and never bored. I have had deeply emotional and committed relationships but have never married, still in
Interested In Meeting Our Single?
Email him via email@example.com. Please put “Gary” in the subject line.
search of my soul mate. Although my chronological age is 71, I feel and act much younger. My belief is to never let age be a limiting factor. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: A positive attitude, affection, joie de vivre, a mutual love of music, and a great sense of humor so we can keep each other laughing through both the good times and the challenging ones. THE MOST IMPORTANT QUALITIES TO ME ARE: Honesty, loyalty, compassion, sincerity and reliability. THE LEAST IMPORTANT QUALITIES TO ME ARE: Spending way too much time being obsessively meticulous, life is just too short. Also, having a good sense of direction. I was a Boy Scout, so when you’re with me, you’ll never get lost.
Interested In Being Our Next Solo? Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.
Driving on the course, fun. Driving to the cleaners, not so fun.
Specializing in premier quality dry cleaning, with complimentary pick-up and delivery to your home or office for your convenience. Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!
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/ by Lindsey Piechota / photos by James Patrick Lindsey Piechota is the owner and operator of CrossFit BCR. She is a full time working mom so she knows the importance of getting the most out of a quick workout. She strives to better peoples lives with fitness. Lindsey is a certified NASM personal trainer, CrossFit level trainer, and specializes in pre/postnatal training. For more information call 602-803-0793 or visit crossfitbcr.com.
4 bodyweight exercises to increase strength Getting back to the grind after the holidays can be rough, especially if you have new goals to accomplish in 2020. Whether a beginner looking to start a new regimen or someone who is experienced wanting to take their fitness to the next level, this quick and effective workout will help you start the year right. All you’ll need is 12 minutes of your day, a little bit of space, and a mini resistance band.
THE BREAKDOWN 6-minute AMRAP (as many rounds as possible in 6 minutes) 6 banded pushup pulls 6 jumping lunge/ squat/lunge Rest for 2 minutes 6-minute AMRAP 8 burpee tuck jumps 20 banded pulses
THE MOVEMENTS Banded pushup pulls Start by placing the band around your hands, and get into a high plank position.
Lower down into a pushup and add in a row with the band. To perform the row, keep the elbow tucked in close to the body, driving the elbow up and back. When you’re heading into the row, make sure you close your hand so you’re able have a strong grip when you pull. You will perform six total reps (three with each arm), alternating arms after each pushup. Depending on ability, you can do this movement from your knees. Jumping lunge/ squat/lunge The goal for this move is to perform all three moves unbroken to account for one rep. Start
with the left leg jumping lunge, meet in the middle for a squat jump, then right leg jumping lunge. For the lunges you will be stepping back, exploding up, and having the feet meet hip width for the squat jump. For the squat jump, make sure you are keeping your weight in your heels, butt down, chest up, and think about opening your hips as you explode up. Let that jump lead you into your next lunge jump. If needed, you can take out the jumping aspect and still perform the three movements. Burpee tuck jump Start by doing a traditional burpee,
BANDED PUSH UP PULLS
BURPEE TUCK JUMP
where you start standing and then place your hands on the floor. You’ll then either step back with one foot at a time or hop both feet back, pushing down as your chest and thighs touch the floor. You’ll then get back up by walking one foot up at a time or by hopping both up at once. Once you’re up, head directly into a tuck jump. For the
tuck jump, squat down and explode up, driving knees as high as you can. If needed, sub in a squat instead of the tuck jump. Banded pulses Place band around both wrists, palms facing down. Extend both arms out in front of you and make sure your arms stay locked out the whole time.
Begin pressing arms out, making mini pulses. Think about squeezing your shoulder blades together as you pulse out. Keep tension on the band the whole time. When you retract back, don’t let the hands come together, keeping tension on the band. Pulses will be a slow and controlled movement.
balance / by Alan Althouse
Simplify Your Finances 5 tips to reduce stress through money management in the new year Thinking about getting your finances in order for the new year can be overwhelming. Between having multiple financial accounts, credit cards, bills, debt and retirement, itâ€™s no wonder that one-third of Americans report a constant feeling of being stressed about money. If you really want to get your money in order and stick to your financial resolutions throughout the year, consider simplifying. Simple management habits can lead to reduced stress and worry, giving you a feeling of control and understanding to help you make better decisions for your long-term goals. Taking control of your assets in January will set you on a path for a happier year ahead.
Alan Althouse is the President and CEO of TruWest Credit Union. TruWest Credit Union has 13 branch locationsâ€”nine in Metro Phoenix and four in Austin, Texas. For more information, visit truwest.org.
Magazine Ad Update OCT 2019.pdf
Here are five ways to boost your success and reduce your stress in 2020. Create a basic budget Getting yourself organized will go a long way to mitigating stress. A budget will help you identify what you need and what you can cut out. You might even be paying for items you don’t even use – maybe subscription services or unused memberships. A basic budget, either weekly or monthly, will give you a clearer outline for the new year. Consolidate accounts Total up how many savings and checking accounts you have. Then add in how many credit cards are in the mix. Most people have too many. Multiple accounts at different institutions lead people to be less likely to log in to each account and diligently track finances. Consider combining accounts, making it easier for you to track and stay on top of your budget. There are also many apps and programs that can aggregate accounts into one dashboard to make it easy to create an overall view. Set up autopay This is a simple way to make managing your money easier. Remembering which day of the month each bill is due can be a job in and of itself. Automate your payments so you don’t have to think about them. You can even think of savings like paying a bill. Set up an automatic
transfer to your savings account to ensure you are putting some away on a consistent basis. C M
Deal with your debt Y Debt can be a big stressor for many CM people. While some MY can be considered good, such as a CY mortgage or student CMY loans, other things K like credit card debt, auto and payday loans can make you feel like your finances are spiraling out of control. Eliminating that debt, or at least coming up with a plan to tackle it, will get you get on the right track to achieving your larger goals. Remember, living debt free is possible! Make financial goals By working through the simple actions above, you will be able to have a clearer picture of your financial future without as much stress. Creating essential goals, such as setting up an emergency fund and saving more for retirement, will set you up for long-term success and a stronger feeling of security. Setting the right, realistic objectives is key. Managing your money will help you enjoy life, instead of constantly worrying about it.
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nutrition / by Jess Hutchens
Planting Good Health
Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. For more information visit www. jesshutchensfit.com
5 vegan foods to incorporate There are have been so many trendy diets over the years, and even more are popping up as we enter 2020. The variety of fads can leave people feeling overwhelmed, unsure which option is the best fit for them. Following a vegan or plantbased diet has been rising in popularity due to the health benefits it provides, but beginners may not know what basic foods to incorporate. Here are five plant-based foods to start including today.
1. Oats Although you might think of this childhood food as boring, oats can actually be quite versatile and delicious, along with provide many health benefits. Oats are an excellent source of fiber and contain good bacteria that is essential for optimal gut health. They can also lower cholesterol and improve blood sugar, along with helping
you feel fuller for longer. Oats are an easy go-to to include for breakfast; you can eat them in overnight oats, traditional oatmeal, or blend into oat flour for pancakes. 2. Beans Beans are an easy, plant-based food that you can incorporate into your daily meals in a variety of ways. Beans are a great source of fiber, thus making you feel full,
and also meaning that most of the carbohydrates in them actually exits the body. Beans also have a good amount of protein; about one cup of cooked beans has 15 grams of protein. There are many ways to incorporate beans into your meals, whether for breakfast or in tacos and burritos for lunch and dinner. They are a fast and easy staple food.
3. Tempeh Many people are not aware of or have not eaten tempeh before. It is a lessprocessed version of tofu and contains many health benefits. Tempeh is low in fat and carbohydrates, while also containing about 15 grams of protein per 3-ounce serving, making it an excellent source of plant-based protein. It also contains prebiotics, which is a type of fiber that promotes healthy bacteria for your gut. Tempeh is fast and easy to cook, and can be seasoned or flavored in a variety of ways. One popular favorite is tempehlettuce-tomato (TLT) sandwiches. 4. Protein Pasta Protein pasta is a delicious way to get fun pasta dishes in, while still allowing for many health benefits. There are brands like Explore Cuisine or Banza Pasta that create pasta noodles out of lentils, chickpeas, and black beans. These noodles typically contain less
carbohydrates than a regular pasta noodle, but also are an excellent source of protein. These pasta alternatives usually have anywhere from 20 to 25 grams of protein per serving. The next time you are craving a pasta dinner, those brands will allow you to enjoy the taste of pasta with even more benefits. 5. Nutritional Yeast Nutritional yeast looks and smells like cheese, which makes it a great alternative for those who are completely dairy-free. Nutritional
yeast provides many health benefits, such as being an excellent source of antioxidants, protein, and vitamin B12. B12 is the only nutrient that vegans tend to lack, so consuming nutritional yeast a couple times a week actually allows for that to be fulfilled. You can sprinkle nutritional yeast on top of food, or blend it with cashews to create a cheese sauce. Pro tip: Check out Braggs Nutritional Yeast next time youâ€™re at your local grocery store.
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Female Empowerment Valley resident Michelle Faust recently released The Lemonade Stand Book, compiled of stories from female contributors, each with their own unique “sour to sweet” strength and courage story. Inspired by the Chicken Soup for the Soul series, the book is meant to be an inspirational read and a play on “when life gives you lemons, make lemonade.” Faust owns Lemonade Legend, a company offering content writing, media exposure through Podcasts and promotional book services. The book is available on www.amazon. com. For more information about Faust, visit www.lemonadelegend.com.
Self-Care Scoop A property-wide renovation has been put in place as part of the W Scottsdale Hotel’s 10th anniversary. The latest and greatest addition is the hotel’s new Away Spa, located on the first floor of the property. Set to shake up self-care, Away Spa is ditching the traditions, starting with a reception desk that doubles as a cocktail bar, serving specialty drinks made with local ingredients and a food menu to savor pre-treatment. Guests can choose from a variety of treatments for the face and body, ranging from traditional deep tissue massages and body peels to makeup and hair services. Highlights include a Detox Menu to remedy late nights, a Quickie Menu for guests on the go, and a Secret Menu accessed via private code delivered via word-of-mouth to VIPs. With the new Spa After Dark concept, guests and locals alike can rent the spa after hours for private parties featuring glow-in-the-dark treatments, spa-driven cocktails, light bites, and DJ fueled tunes. www.scottsdaleawayspa.com.
Mission: Medspa Derma Health Skin & Laser recently opened a new location at Desert Ridge Marketplace. The 2,700-squarefoot space offers medical-grade aesthetic services to men and women. The new location represents a transition for the locally-owned medspa, which launched in 2004, evolving from a medical clinic environment to a retail-style setting. At the medspa, customers can find offerings such as laser procedures, body contouring, facial fillers and Botox. www. dermahealthinstitute. com.
Rock and Run Rock ‘n’ Roll Arizona Marathon will return this month from Jan. 17 to 19, taking over Scottsdale, Phoenix and Tempe. The fitness series will feature a marathon, a half marathon, a 10K, a 5K and a kid-friendly course. During the music-themed event, participants will find live bands stationed throughout every other mile of the course. There will also be a two-day health and wellness expo, open to the public, prior to the raceat the Phoenix Convention Center. For more information, visit www.runrocknroll.com.
Winter Harvest Salad
Recipe provided by executive chef Cory Lattuca of Grimaldi’s Pizzeria, www.grimaldispizzeria.com.
Health Happening HonorHealth Foundation will host its annual soiree, The Honor Ball, on Feb. 8 at 6:30 p.m. The 44th annual event will take place at JW Marriot Camelback Inn Resort and Spa. At the black-tie affair, guests will enjoy a cocktail reception, dinner and dancing with the popular orchestra, Impulse, courtesy of West Coast Music of Beverly Hills, California. This year’s honorees will be community philanthropists Jean and Curt Feuer. Funds raised this year will expand HonorHealth’s impact to reach more patients and provide more hope by benefiting patient services, treatment, research and innovation for cancer, cardiovascular and stroke. $750 per person. www.give. honorhealth.com.
Serving size: 2 SALAD ¼ cup arugula cup red onions, sliced ¼ cup Brussels sprouts, quartered (see below for preparation instructions) 1 tablespoon dried cranberries 1 tablespoon, or 2-3 slices bacon (see below for preparation instructions) 1 tablespoon feta cheese 3 tablespoons Balsamic dressing DRESSING ½ cup olive oil ¼ cup balsamic vinegar 1 teaspoon honey 1 teaspoon Dijon mustard 1 clove garlic, minced Salt & pepper to taste
On-the-go Grub Huel, a national nutrition brand, recently launched Huel Bars. The plant-based, high-protein (there are 12 grams of protein in each bar!) and gluten-free bars are available in two flavors: a rich chocolate variation with chocolate chips, and a salted caramel option, featuring a pinch of sea salt and chocolate chips. Each bar, coming in at 200 calories, contains all 27 essential vitamins and minerals. The soft, chewy bars are also high in fiber and are also lactose-free. They are made using oat flour and rolled oats, as well as pea and brown rice protein, cocoa powder, coconut, date syrup and flaxseed. They contain no GMO ingredients and have soluble and insoluble fiber for digestive health. The bars are available for $28 per box (15 bars per box) at www.huel.com.
To make Brussels sprouts: Cut the stems off the Brussels sprouts, then cut into quarters. Toss the Brussels sprouts in 2 tablespoons of oil olive and salt to taste and spread evenly on a baking sheet. Bake in the oven at 400 degrees for 20-25 minutes. To make bacon: Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate and then dice into 1-inch pieces. To make dressing: In a small mixing bowl, whisk together balsamic, honey, Dijon mustard, garlic, salt and pepper. Add the oil and whisk thoroughly to combine until the dressing is fully emulsified. To assemble salad: On a bed of arugula, garish with oven roasted Brussels sprouts, red onions, bacon, feta cheese, dried cranberries and balsamic dressing. Toss gently to combine. Serve in a small bowl or plate and enjoy!
Golf & More You can’t mention January in Phoenix without talking about the Waste Management Phoenix Open. The Greatest Show on Grass will return Jan. 27 to Feb. 2, bringing golf and parties with it. Whether you’re there to see golf pros like Bubba Watson and Xander Schauffele tee off or to experience one of the elevated food and beverage options, this golf event is always one to remember. For music lovers, the Birds Nest will be bumping once again from Wednesday through Saturday with performances by Miranda Lambert, G-Easy, Dierks Bentley and Kygo. Admission to watch golf will be free on Monday and Tuesday. Times vary. Prices for suites, admission on the remaining days, and entrance into the Birds Nest vary. www.wmphoenixopen.com.
Shopping Local Valley resident Sarah Brown recently launched Qontevo, a line of functional and stylish reusable lunch bags and accessories. The name Qontevo is derived phonetically from the Portuguese word, “Contevo,” meaning “I contain.” Geared toward women, the meal prep and lifestyle products feature bold designs and colors. The line is eco-friendly, primarily made of neoprene with waterproof polyester linings and faux lather accents. The company’s mission is to inspire women to start or maintain a healthy lifestyle through their on-the-go packed, nutritional meals. The line is made up of lunch bags, travel utensil sets, “bag swag” (aka fun, graphic pins for lunch bags), and silicone food containers. For more information www.qontevo.com.
Stay Balunsd This month, Balunsd will open a second Scottsdale location. The advanced performance and recovery studio was founded by the owners of Movement Restoration. The new North Scottsdale location of Balunsd will be twice the size of the existing Old Town Scottsdale location, which opened two years ago. The new studio will offer massage therapy, cupping, cold plunge, hot tub, infrared sauna, compression therapy, and stretching, among others. To celebrate the newest location, Balunsd is offering a new founders membership called Balunsd Prime. For a limited time, guests can get a monthly membership to both facilities for $79.99. It includes unlimited access to recovery tools at both locations and one Recovery Day Pass per month for an additional guest. There will also be a grand opening party in February to celebrate the opening of the new studio. For more information, visit www.balunsd. com.
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47 DAY Transformation www.47daytransformation.com
JOIN US FOR A TOTAL MIND, BODY, AND LIFESTYLE HABIT TRANSFORMATION-COACHING PROGRAM STARTING JANUARY 6, 2020
New in Town Husband-and-wife team Sara RaceyBatraville and Pierre Batraville recently moved to Scottsdale from New York City and opened Athleteist, a new training gym. Prior to their big move to Arizona, Pierre was a celebrity trainer at S10, and Sara, fomer America’s Next Top Model competitor, created a clothing line featuring fashionable athletic and athleisure items. Athleteist incorporates the fit3d scanner, which shows your muscle mass and weight distribution, allowing clients to track their statistics and have hard data. On Jan. 9 from 4 to 7 p.m, the studio will be hosting a grand opening party. Guests will have the opportunity to get a free fit3d scan, shop the Athleteist apparel line, participate in raffles, and browse local Arizona wellness vendors. www.athleteist. com.
We personally coach you step-by-step starting on Day 1 on exactly how you will train, how you will eat, how you will set realistic goals, and most importantly we hold you accountable over the next 47 days. We have a “no member left behind” policy to ensure you stay on course. Program has over 200 HD videos - workout, nutrition, goal setting -follow along with coaching every step of the way.
4 Transform Your Happiness 4 Transform Your Health 4 Transform Your Habits GRAND PRIZE WINNER WILL RECEIVE: FREE TRIP TO SUNNY ORLANDO, FL 6-NIGHT STAY IN ONE OF OUR LUXURY VACATION HOMES Airfare accommodations included Olympian Labs Platinum Supplement Kit Reebok Apparel Prize Package (retail value over $1700)
ADULT GROUP TRAINING 1 ON 1 PERSONAL TRAINING NUTRITION COACHING
(605) 481-2611 Destination Zen Early this year, YogaSix will open its second Arizona location. The boutique yoga studio’s first location opened in fall 2019 at The Shops at Gainey Village, with the newest location found at the Mercado Del Rancho shopping center. YogaSix’s new 2,400-square-foot studio will offer a broad range of heated and non-heated yoga and boot camp-style fitness classes, with each class containing a maximum of 40 people. There will be approximately 70 time options available per week and six low-impact and strengthbuilding classes will be featured: Y6 101, Y6 Stretch, Y6 Slow Flow, Y6 Hot, Y6 Power, and Y6 Sculpt & Flow. The studio will have a retail boutique stocked with active wear. There will also be mat and towel service and locker rooms for students to get ready before or after class. www.yogasix.com.
7750 Redfield Rd. Unit D106 Scottsdale, AZ 85260 jeremyscottfitness.com
toys, tech & gear / by Gabby Leighton
Parents on the Move Active accessories with a baby on board If staying active is on the top of your list, that doesnâ€™t have to change just because you have children. Bringing your baby out and about with you can be easy if you have the right gear, whether you are going for a jog, hike, walk or bike ride.
Thule Urban Glide 2 Jogging Stroller The lightweight design of this stroller, which is height adjustable, is perfect for urban mobility or jogging. It is equipped with a front pivoting wheel that locks with the twist of a knob and also has a convenient hand brake. The stroller supports children from 6 months up to 48 1/2 pounds, with a max capacity (including child and cargo) of 75 pounds. The front-facing padded seat has integrated ventilations and a five-point harness for safety. Made with ease in mind, there is a one-hand compact fold system for easy storage and transport of the 25-pound stroller. There is also an adjustable, multiposition sun canopy for sun blockage, a view-in roof port for child visibility and plenty of storage for snacks and toys. The stroller comes with a protective cover and has an ergonomic handlebar for parent comfort. Available for $479.99-$499.99 (depending on color) at Buy Buy Baby, www.buybuybaby. com. Baby K’tan Original Baby Carrier This cotton jersey carrier allows both parent and baby to move comfortably throughout the day, whether headed out for a workout or just for some errands. The wrap is a slingstyle carrier, allowing for five different carrying positions: front facing, parent facing, hip carry, and double-loop. The design, constructed for babies 8 to 35 pounds, ensures optimal weight distribu-
tion, so both parent posture and baby’s comfort are protected. The machine washable carrier is designed to fit the adult snugly and comes with a matching carrying bag that converts to an add-on sash for extra support. Available in multiple sizes and colors for $49.95 at Nordstrom, www. nordstrom.com. Wonderfold Wagon W4 Quad Folding Stroller Wagon If you’re headed to the farmers market, to a nearby park, or just walking the neighborhood with the kids in tow, this wagon might be the perfect product for a group, fitting up to four children from 6 to 36 months and up to 33 pounds in each seat. The wagon has four removeable face-to-face seats, each with a five-point adjustable harness. The seats feature padded shoulder straps and a foot well for comfort. Additional features include an adjustable handlebar, a front zipper door and a sliding canopy for varied coverage with UPF protection. The foldable product, which stands upright when folded, can also be used as a utility wagon once children outgrow it. There are pockets on all sides in addition to a rear storage basket as well as a one-step linked foot brake. Available for $549.99 at Bed Bath & Beyond, www. bedbathandbeyond. com. Osprey Poco AG Plus Child Carrier This carrier backpack is a perfect addition for the outdoorsy family who enjoys
hiking and camping. The anti-gravity suspension along with the lightweight design makes for a fast and comfortable fit. The airspeed back panel allows for ventilation to keep you and your baby cool. There is also a builtin sunshade to keep your baby out of the sun and a removable, washable drool pad. For the parent, the backpack has two large grab handles as well as a wide base with a locking foot bar for stability when on the ground. In terms of comfort, the child seat height is adjustable and has safety leg loops and adjustable/removeable stirrups. There’s also a hydration reservoir sleeve in the back panel. Available for $290 at L.L.Bean, www.llbean.com. Thule Chariot Lite 2 Multisport Stroller This lightweight yet durable stroller is made for everyday adventures and beyond. It comes with both a bike trailer kit and strolling kit, with optional kits available for purchase for skiing and jogging. It folds down to a compact size for easy transportation and has a system that enables quick and simple conversion from one activity to another. The stroller is designed to carry two children, with a maximum capacity of 100 pounds. There’s a comfortable fivepoint hardness system and adjustable vents for climate control. There is a rear light for safety and visibility as well as comfortable suspension for both parent and child. $949.95 at L.L.Bean, www.llbean.com.
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anytimefitness.com © 2019 Anytime Fitness, LLC. Offer valid upon signing a minimum 12 month membership agreement, valid at participating locations only. Each Anytime Fitness club is independently owned and operated. Terms and conditions may vary based on applicable state laws and regulations. Offer valid until January 31, 2020.
crazy 8s / by Suzette Smith
2020 is predicted to be a healthy revolution, starting with powerhouse fermented foods that provide benefits from boosting gut health to blunting inflammation. Here are eight fun facts about fermented foods to draw your taste buds to the sour side.
1. The microbiome is the human ecosystem. The gut is considered the first brain, controlling a large role in your immunity, neurological health, nervous system and organ detox. 2. Bacteria filling. Some scientists believe bacteria outnumber human cells 10 to one. This includes bacteria, viruses and fungi. 3. History lesson. Fermented rice, honey and grapes have been discovered in Chinese clay pots that date back 3,000 years.
8 Crazy Facts About Fermented Foods
4. Know your pickles. All fermented foods are pickled but not all pickled foods are fermented. Vinegar and pasteurization make for shelf stable pickles by killing the beneficial bacteria. Look in the cooler space for raw, naturally fermented veggies that have no vinegar in the ingredients list on the back of the label.
5. You are what you eat. Studies show that up to 85% of serotonin, your happy hormone, is produced in the gut. Krauts, kvass, kefir and kombucha are a few up-and-coming ferments that can improve gut health. 6. Pick up the beet. Sugar and processed foods create an overgrowth of yeast and fungus in the gut causing brain fog, sugar cravings and low energy. Beet kvass gobbles up yeast overgrowth, eliminating sugar cravings, creating mental clarity and increasing athletic performance. 7. Medicinal properties. One jar of fermented veggies can offer hundreds of strains of bacteria, whereas pilled probiotics and commercial yogurts only offer a small handful of varieties that may not survive the digestive track. 8. Beet the detox. Studies have shown beet kvass can help the body detox from radiation exposure.
Suzette Smith is Phoenix’s first and only fermented food manufacturer. Celebrating 5 years of bacteria brewing, she’s on a mission to populate her growing tribe with small batch krauts and beet kvass, a fermented beet juice. You can find her products at AJ’s Fine Foods, Whole Foods and Amazon.com.
The Joke’s on Us! So go ahead and laugh already—hey, it’s good for you!
Why do we tell actors to “break a leg?”
After my 91-year-old mother finished having her hair cut and shaped, the stylist announced, “There, now you look 10 years younger.”
Because every play has a cast.
My mother, unimpressed, replied, “Who wants to look 81 years old?”
A teenager who worked at the local rec center came home early from his job one afternoon. “What happened?” asked his mom, confused. “My boss told me to have a good day,” he said. “So I went home.”
Our doctor’s office called to let my husband know that the results from his blood tests came back and he was just fine. That didn’t suit my husband. “What’s my cholesterol level?” he asked. “Mr. Smith,
you are just fine,” insisted the nurse. “Still, I’d like you to mail me the results.” A few days later, he received a postcard from the doctor’s office. It read, “Mr. Smith, you are just fine!”
Arizona native Courtney Sheber encourages peace, positivity and mindfulness through her yoga instruction
/ by Elizabeth Liberatore / photos by James Patrick / makeup by Brian McDowellÂ / outfit from Lululemon
Do what you love and follow your heart, the rest will fall into place. Courtney Sheber’s parents always reminded her of this as she was growing up. It wasn’t until she began working at a marketing and public relations firm after college that their words of wisdom really began to resonate. “I would go in every day dreading sitting and staring at a screen. Next door to the firm was a woman who had her own Pilates studio. I went to work every day thinking, ‘That’s what I want to do – move,’” she says. Staying stagnant for hours on end was completely foreign to Sheber. She was used to defying gravity as a competitive gymnast — something she did for the majority of her youth and adolescence. After enduring unitards and blistered hands for 11 years, she quit right before starting her studies at Arizona State University. “I wanted to have more balance in my life. My body was starting to hurt, and I just didn’t have the passion to push through the elite levels while in school,” she says. Sheber took her first yoga class at ASU when she was 18 years old and immediately fell in love with it. Yoga was so vastly different from gymnastics, starting with the non-competitive nature. The practice helped her calm her stress and anxiety and become more clear-minded. It was everything she was looking for in an exercise routine and more. So, as she watched the Pilates studio owner move all day with longing eyes from her desk, Sheber began to really discern what made her heart happy. She recalled how much she loved
taking yoga classes in college and decided to get certified to teach the discipline. “Once I completed my training, I knew I had to make this my career,” she says.
FROM DREAM TO REALITY Sheber quit her day job and got her start in the yoga community working as the receptionist of Modern Yoga in McCormick Ranch. She quickly began learning from the studio’s leaders, including owners and husband-and-wife team John and Nicole Salisbury. In no time at all, she began subbing classes and was promoted to her current position as studio manager. “I’ve been teaching full time and managing the studio for 3 1/2 years now, and I couldn’t be happier,” she says. Sheber teaches vinyasa flow, a more contemporary style of yoga that blends movement with breath to flow from one pose to the next, almost every day at Modern Yoga. Her style of teaching is both inspiring and playful, and her ultimate goal is to help people leave their mat feeling positive and ready to conquer anything. “I believe yoga should be accessible to everyone and while it is a meticulous craft, it should be met with a light-hearted spirit and feel-good attitude,” she says. Sheber also leads practices at special events around the Valley, including at Chase Field and Kimpton Hotel Palomar Phoenix, which are her favorite classes to teach. For this yogi, nothing beats guiding folks through mindful transitions and insightful alignment cues outside with live music in the background. This month, she’s helping host the Desert Bloom Festival at Mountain Shadows, taking place Jan. 10 to 12. “[Myself and other Valley instructors] will be leading a series of yogalates classes that combine elements of yoga and Pilates for a rejuvenating and exciting experience,” she says. “The festival also includes meditation, aerial yoga, flow, nutrition classes and more.” Packages for Desert Bloom Festival begin at $299.
CULTIVATING HAPPINESS Motivated by her parents to follow her dreams, Sheber, now 30 with 12 years of yoga practice under her belt, is living the life she loves and inspiring others do the same. “If I can change just one person’s day for the better through yoga, I’ve done my job,” she says. “I always say, we practice yoga on the mat so we can take yoga off of our mat and into our daily lives, cultivating a life of peace and heightened awareness so we can enjoy each moment to its fullest.” Outside of yoga, any outdoor activity, from running to sand volleyball to skiing, makes this movement junkie happy. When she’s not in motion, Sheber spends time with those who fill her heart with joy. “Whether it’s going to a concert, cooking, traveling or just watching a movie together, moments with the people I love are what makes my world go ‘round,” she says. For more information about Sheber, follow her on Instagram (@courtney_yoga) or visit www.courtneysheber.com.
/ by Mandy Holmes / photo by J. Tatum Studio / makeup by Chanel Molleo
Veteran and health fanatic Shonte Turner creates inventive fitness products with her company, TurnFIT
Veteran Shonte Turner can now add entrepreneur to her titles. As the owner of TurnFIT, Turner is utilizing her military background along with her passion for health to create fitness products. After a decade of active duty service, Turner found herself a veteran with a void of comradery. So, she turned to fitness, a subject she already felt enthusiastic about. Turner was already in the habit of working out, enjoyed physical training and had an interest in nutrition. When a friend recommended that she enter a fitness competition, she saw it as an opportunity to put her hard work on display. “What really stood out, and stills holds true today, is competing is something that is just about me,” she says. Entrepreneurial Pursuits TurnFIT came about as a natural step for the fitnessgoer and self-described “low-key germaphobe.” As part of her workout routine, Turner utilizes sweatinducing waist trimmers during cardio exercises. Faced with the dilemma of maintaining clean and dry equipment for back-to-back fitness sessions, she decided to create SwapTrap, a waist trimmer drying mat. She also created the YoTrap, a drying yoga mat accessory. Both inserts work by keeping bacteria at bay, thanks to the antibacterial material, and can dry the surface of equipment in minutes verses hours. The yoga-friendly YoTrap is a dual-purpose towel to utilize as a yoga towel during your workout and as a moisture wicking drying mat for after your workout. The SwapTrap prevents odor and mildew by keeping any standard waist trimmer’s surface dry. As a woman of color and an entrepreneur, Turner feels a strong responsibility to set a positive example for other women and young girls. Though there have been discouraging days along her journey, she recognizes the importance of her position as a role model. “This year I was at the Phoenix Fitness Expo, and two teenage girls approached the TurnFIT booth and simply said ‘Thank you for spreading the black girl magic’ and in that moment it was all worth it,” she says. Hard Work, Happy Life While her background in information management from her time in the Air Force coupled with a degree in organizational management and an MBA in Project Management provide her with the technical experience to her business, Shonte’s optimistic perspective also serves as an important factor for her entrepreneurial journey. Turner believes that everyone has at least one great invention in them. Her hard work ethic, business plan and ability to be resourceful, despite the lack of mentors or investors, were all factors in making her dream a reality. “The most rewarding part of my career is the fact that TurnFIT is all mine; my inventions, my designs, my blood, sweat, and tears,” she says.
/ photo by Krissy Osborne / makeup by Vanessa Cooper
Through all her endeavors in her personal and professional life, Turner has been fortunate to have the support of her husband, who is also a veteran, and three children. “My husband is so supportive because he sees how happy this business makes me. In the gym and on stage my family supports the at times selfish moments it took to get there and for that I am forever grateful,” she says. With her supportive family and her eyes on the prize of creating her own empire, Turner is only expanding her business, with an apparel line in the works. “I’m finding my business evolves the more I evolve,” she says. “I have had to really come out of my shell and step out of my comfort zone because in the end, the TurnFIT products are not just about me.” For more information, visit www.turnfitproducts.com.
relating / by James Patrick
Goal-driven There are those who truly live and those who simply exist. Someone who lives constantly strives to challenge themselves and achieve goals that push them to the next level. They have a thirst for adventure, are willing to try new things and have an ongoing to-do list that inspires them to jump out of bed each morning because there isn’t a moment to lose. They have vision boards that focus on what they want most, create deadlines to keep them on task and have people to hold them accountable to their actions.
What is Your Sum?
Characteristics to consider when taking note of those around you Motivational speaker and author Jim Rohn introduced us to the concept that you are the collective sum of the five people you are around the most. So, as we enter into the new year and begin another decade, you’re invited to reflect on your personal and professional inventory. Who do you choose to surround yourself with? Does your sum add up to something that encourages momentum and growth? Are there changes needed? Take a look at the top five characteristics to seek out when creating your best average.
Self-motivated Someone who is able to light their own “fire” within becomes a leader in their own life. They are driven by passion, purpose and rarely settle. They are a self-starter who does not live within their comfort zone because they know change happens outside of it. Fear is a teacher and the desire is to thrive. The energy of these individuals is contagious and will constantly leave you charged and pumped to get out there and do some crazy things of your own.
Resilient Success and failure are necessary. Yet, those who are able to bounce back when “life happens” are able to change their perspective to see the “blessons” in all things. Failure becomes a “successful attempt” because even though things don’t always work out as planned, any steps taken are better than none. Obstacles become seen as opportunities. They find just as much excitement in “falling down” and learn to pick themselves up quicker each time. These individuals know there is always something to gain. Compassionate Participating in this human experience requires that we create value in other people’s lives as we create value in our
own. It’s about giving and receiving. Without that, true sustainability cannot exist. Someone who lifts others up when they are struggling or have a desire to be more causes a ripple effect that has the ability to create great change. Showing compassion for those who need it most without expectation makes these individuals some of the greatest friends, teachers and mentors. Vulnerable Keeping pride and ego in check can be a challenge for some. Yet, those who know they cannot do everything on this journey alone and are willing to ask for support when needed are some of the strongest. Expressing vulnerabilities is not a weakness. It allows others to see that humanness and reminds us all that we are perfectly imperfect and draws others in. Sometimes, you may even be surprised to find that the key to that next opportunity comes when we are willing to be open enough to ask for it. At the end of the day, surrounding yourself with individuals who feed your soul creates infinite potential. Your sum becomes a defining piece of your own presence and a big part of what others will associate with you. Let it be positive and empowering. Know you are supported by the best within you and around you.
James Patrick is the owner of James Patrick Lifestyle Training. He is a time investment expert, certified NASM personal trainer, behavior change specialist, motivational presenter and success coach working with the award-winning Southwest Institute of Healing Arts. James’ motto is “make shift happen” and his mission is to fuel passion expose purpose and motivate actions that inspire a new way to be through interactive coaching and personal training. 845.499.8458 or www.jamespatrickaz.com.
/ by Pablo Prichard M.D. Pablo Prichard, M.D. has been the Chief of Plastic Surgery at Honor John C. Lincoln Hospital for 14 years, Medical Director for Plastic Surgery and is Senior Partner at Advanced Aesthetics Associates. Dr. Prichard serves more than 2,000 patients every year and has specialized in both reconstructive and cosmetic procedures. For more information, visit drprichard.com and follow on Instagram @ pabloprichard.
Following are four predicted injectable trends to know about in 2020 for all ages.
New Year, New Face Injectable cosmetic trends for 2020
Americans spent a whopping $16.5 billion on plastic surgery last year, more than ever before and there is no indication of slowing down. 2019 was the year of minimally invasive procedures and the birth of the “tweak-ment” – patients seeking to maintain their natural look with subtle refined adjustments. Last year, there was a major shift with more young adults looking for preventative treatments and injectables, and the most popular procedures in Scottsdale were Botox and fillers. In 2020, injectables and fillers will gain a new purpose and practically become a rite of passage for people in their mid-20s and early 30s. The demand for natural-looking results will continue to rise in people of all generations.
1. Dermal fillers for acne scars: These can help to reduce the appearance of pitted acne scars. The cohesive gel filler evenly distributes under the skin providing a smoother, more even surface and complexion. 2. Moisturizing lip fillers: People seeking to achieve more symmetrical and fuller lips have made these popular for years now. But what most don’t know is that fillers help to moisturizer them too. By adding hyaluronic acid-based fillers into the lips, it draws in more moisture because it holds a thousand times its weight in water. 3. Jawline and facial-sculpting fillers: It has become very popular for women to want to have a more chiseled jawline. This can be achieved by using small amounts of
fillers injected at the angle of the jaw to highlight the jawline, help define one’s profile and reduce the appearance of a double chin. Men love this as well to really define the jawline, but also used to shape the chin and cheeks. Depending on how it is injected, a youthful full face versus a sculpted model-esque look can be attained. 4. Liquid nose job in 30 minutes: Liquid rhinoplasties, also known as filler nose jobs, are projected to see a rise in 2020. It’s a simple way to hide minor asymmetries or a small bump, a quick fix to a flaw after a rhinoplasty or add volume to the bridge so the nose appears narrower. What’s the best part? It involves none of the downtime as a full nose job and it takes a fraction of the time.
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endurance / by Lewis Elliot
Three ways to improve during the off-season
With the off-season winter months firmly upon us, it’s time to address weaknesses and imbalances that almost all of athletes develop during the hard racing and training season. Most endurance sports are so linear, that through sport-specific growth our bodies often become weaker and more injury-prone. Spending 12 to 16 weeks seriously applied to these core essentials will make you faster, stronger, and able to compete and race with fewer injuries and increased longevity year after year. For simplicity, they are broken down into three categories. The first is flexibility. Range of motion is key in almost any endurance sport – most of us lose a lot of this during the harder racing and training season, despite all our efforts to stretch
Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the TriScottsdale Foundation. The former U.S. National Team Cyclist can be reached at email@example.com.
daily. To increase your flexibility, or work back to your base range of motion, structured yoga and Pilates are both fantastic options. Start slowly, and don’t push too hard. Think about being a three or four on a one to 10 “stretch scale” so that you’re experiencing the stretch, but it feels good and you’re simply breathing into it. Your focus should be on perfect form, and no pain should be applied here. Look for popular local deep stretch or power yoga classes to jump into as an option. In addition, for an even bigger challenge find a mat or reformer Pilates class – it will pay dividends next race season. The second category is strength. For this, focus on bodyweight exercises for the abdomen and lower back. If you aren’t well-versed in this area, have a fitness professional or personal trainer spend a few minutes one day showing you a few good exercises. Without much weight, these are safe, yet incredibly challenging. Generally they’ll make you surprisingly sore the first couple of weeks, but once your body adjusts, the new exercises will leave you feeling more connected and resilient. Be consistent in this area over the off-season and your efficiency and endurance should improve in your specific sport. The final category is balance. Things like challenging loose-terrain hikes, playing soccer, tennis, and basketball are all examples of this. Anything that pushes your coordination ability to the limit will certainly help in this arena. In the gym, lifting weights or exercises balancing on one foot or an exercise ball can really increase this through focused work. Again, learning some correct moves are key and always so challenging at first, but it’s worth it as they will pay off as you realize the gains over time. For most people, it’s worth trying to do one of the three categories of exercises (or a combination of them) for 45 minutes to an hour at least three days a week during the “off-season” from your competitive sport. You’ll find them to be very challenging at first, but most people grow to really enjoy these as a form of cross-training, and begin to swear by the benefits both in the immediate sense, and all through the following race season.
event / by David Apeji
Lauren Smith, Nick Moore and Liz Tidwell
Diane Marin and Kyra Johnson
Joanna Zolnierczyk and Tiffaney Cortes
At this second annual event, held at Skylanes Boutique Bowling Club, guests laced up their bowling shoes to knock down pins in honor of the Salvation Armyâ€™s Christmas Angels program. Bowlers had the opportunity to bowl three balls and a frozen turkey, with cash prizes available for those who bowled three consecutive strikes, known as a turkey. Abby Louvier and Brennan Oâ€™Toole
Marissa Patel, Bryan Bishop and Trisha Patel
Isaac Fimbres and Alondra Mota
Stefanie and Eric Oviatt
Summer Lee and Sean Lieb
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