Page 1


5 Benefits of Veganism

Migraines Dealing with the impact of the attacks

Plastic Surgery Etiquette

Madison Murray The former NBA dancer brings her determination, physicality and entrepreneurial spirit to the health and fitness industry







I LOST MY FATHER TO HIS BATTLE WITH ADDICTION. That’s why i started Fountain Hills Recovery, to help those suffering with alcohol and drug addiction. “My dad was a 30 year fire captain, but we see doctors and lawyers to athletes and college students. This disease doesn’t discriminate based on your social status or career. It’s an epidemic and the damage it does to families is heartbreaking” Natalie Marston-Salem — Founder

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THE ROAD TO RECOVERY BEGINS HERE. 480.725.7005 | 16872 E. Ave of the Fountains Suite 204 | Fountain Hills, AZ 85268


Frank Isaac


Isaac Jewelers makes its mark in its 15th year BY BRITTANY MARONEY

When you desire decadence, refinement and luxury, think no further then Isaac Jewelers. Whether you are seeking a custom-designed piece or a rare Smart Cut diamond, they not only hold the standard for incredible selection, they are the authority when it comes to an exclusively designed dream piece. Yet, it’s their personalized service, unique showroom and incredible staff that keeps Phoenicians coming back for more, year after year. It’s the sense of pride that they put into each piece that makes them unique and sought-after like no other jeweler in the Valley. “We are so fortunate because we get to experience all of the best moments of our customers’ lives and get to be part of some of their most personal experiences,” says Frank Isaac, owner of Isaac Jewelers. “It’s my sole desire that every customer will walk in with high expectations and walk out inspired by the personalized experience, amazing selection, and our unique approach to their individual piece. We understand they are investing in more than a ring or a watch. They are investing in a moment and in an experience. We are so proud that we can be a part of that.” Isaac’s unique approach also extends to the way the business operates and its foundation in the Scottsdale community. The company is familyowned, and Frank is a frequent guest on the showroom floor, greeting lifelong customers and, even more often, second and third generations that have bought his custom pieces. The company is also an active proponent for fundraising and philanthropy in the local community. Along with fundraisers for charities such as Child Crisis of Arizona, March of Dimes and the American Cancer Society, Isaac Jewelers also donates proceeds from summer sales to local veteran foundations.

Now, going on its 15th year as a pillar in the jewelry industry and the local community, Isaac Jewelers has a lot to celebrate. On March 24th, they will host an anniversary celebration, thanking their loyal fans and welcoming new customers into the Isaac family. The festivities will include a red carpet experience, craft cocktails, a DJ and models showcasing custom pieces from

Isaac Designs, ALOR and KC Designs. Frank Isaac and the rest of his experienced and knowledgeable staff will be on hand to share some of their most stunning pieces, along with their large variety of highly sought-after Smart Cut diamonds. Isaac Jewelers is located at Kierland Commons, 15044 N. Scottsdale Road; 480.941.9090;

content / March 2018


Madison Murray

The former Phoenix Suns dancer’s journey from courtside to a career in fitness

12 e  d note 16 health

Happiness without your phone, text neck, heart disease and cigarettes, sunlight significance, hydrating during flu season, avoiding animal allergies in kids, breastfeeding benefits, and sugary drinks related to belly fat

20 list

Avoiding blood clots

22 splurge Tennis tracker

24 cook

Red lentil soup


Steph Dorworth

She shares her beautiful to the core outlook on life




26 food

Acai bowl takeover

28 weight loss News to know
















92ND ST.



89TH PL.








PHOENIX: 230 S. 3RD ST., PHOENIX, AZ 85004

STUDIOBSMILES.COM High Attention to Detail • Financing Options Available • Friendly & Knowledgeable Team • 5 Year Warranty on All Porcelain Restorations TEAM DENTIST



content / March 2018

32 36

30 solo scottsdale Meet Bryan

32 muscle

Move to the music

34 balance

Are you sick of being average?

36 nutrition

The benefits of going vegan

38 scottsdale soul A recipe involving beets and burrata cheese, the only LGPA tournament in Arizona, and the dos and donts of spring cleaning

40 life


Pita Jungle’s new menu, another new Original ChopShop, a spring face mask, The Country Cub at DC Ranch’s expansion plans, the opening of TruFusion, and a cauliflower collagen wrap

5 Benefits of Veganism

Migraines Dealing with the impact of the attacks

Plastic Surgery Etiquette


Madison Murray The former NBA dancer brings her determination, physicality and entrepreneur spirit to the health and fitness industry


ON THE COVER: Madison Murray, photo by James Patrick,




content / March 2018



42 crazy 8s March Madness is here

43 funnies

Get ready to work those abs

44 toys, tech & gear At-home massage necessities

52 relating

Living with chronic migraines

54 beauty

What to say when your friend has work done

57 event

Alex & Ani’s welcome to the Valley

58 doctor’s orders The lowdown on blood tests





Experts in

• MonaLisa Touch is the premier laser therapy for regeneration of vaginal tissue for both pre and post menopausal women.

• MonaLisa Touch is the leading NON HORMONAL treatment for vaginal dryness, painful intercourse, frequent bladder or vaginal infections and many more symptoms.

• Performed by board certified Ob/Gyn’s, an in-office procedure, no down time, no anesthesia needed - and incredible results!

You’re Invited Please join us for our MonaLisa Open House March 22nd, 5-6:30pm RSVP to Julie at 480.455.0016

We welcome you to any of our Open House and Seminars to learn more about MonaLisa Touch! You will have the opportunity to meet with the doctors and talk with the patients that have had this life changing procedure.


JulieAnne Castilla M.D., Ann Langer M.D., JulieAnn Heathcott M.D., Kelly Helms M.D., Julie Kwatra M.D.

Call Julie at 480.455.0016 9823 N. 95th St. Ste 101, Scottsdale, AZ 85258

ed note / March 2018

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: • • • •

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

Skip the stress, excessive wait times, and costly appointments at a hospital emergency room. Get the urgent care you need for the fastest recovery possible at Hand & Wrist Urgent Care!


REJUVENATION center for anti-aging & regenerative medicine

480.526.5106 8841 E Bell Rd. #102 Scottsdale, AZ 85260

There’s a lot of pressure to have the “perfect” body, but the secret is … perfection does not exist, it’s all about being the best version of yourself. We caught up with some strong women who practice and preach just that. Our cover feature, Madison Murray, went from a self-conscious professional dancer to someone who is focusing on the positive things in life, and building strength while doing it. She is a local fitness instructor and is building her brand in the community with her business, MadFit. Read her story on page 50. Another woman who believes in these ideals is Steph Dorworth (page 46). Again, Steph was active most of her life but became obsessive over this thin ideal, and trying to do as much cardio as she could to work off her meals. Since turning her life around, Steph now strength trains and loves her body, delivering her message to women through her website, Beautiful to the Core. Check out our muscle section for new local studio owner Raquel Kahn. This fabulous female is giving us a taste of how you can have fun with fitness: dance! She’s sharing three dance moves that also give you a great workout on page 32. Another few highlights this month are page 36, where we are talking the benefits of going vegan, and page 52, where you can read all about dealing with chronic migraines. We’re also celebrating spring by rounding up some of our favorite, delicious acai bowls on page 26. Until next month, start the self-love if you haven’t already and remember that you are your only competition. Best,

Gabby Richman Editor-in-Chief 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.



Carpal Tunnel Syndrome Cubital Tunnel Syndrome Trigger Thumb Trigger Finger Dupuytren’s Contracture De Quervain’s Tendinitis Thumb Arthritis (CMC Joint) Tennis Elbow Wrist Pain

8841 E Bell Rd. #201 Scottsdale, AZ 85260

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 ION S 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

We’re here to help


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 Samantha Lapid


C ON T R IB U T IN G WR IT E R S Lara Alexiou, Kari Backlund, Courtney Francis, Rick Hall, James Hernandez, Susan Hutchinson, Taryn Jeffries, Raquel Kahn, Elizabeth Liberatore, Kelly Potts, Pablo Prichard, Melody Schoenfeld P H OT OG R A P H Y David Apeji, Good Thyme Kitchen, Mark Morgan, James Patrick, Brandon Tigrett

H OW T O C ONTA C T US E D IT OR IA L A D V E RT IS IN G 480.229.3122 S U B S C R IB E

32687 N Scottsdale Road | 480.575.7505 7679 E Pinnacle Peak Rd #110 | 480.689.5997

10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2018, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.

*Offer valid with a minimum 12 month membership agreement at participating locations only. Training sessions to consist of 2-3 members. Terms and conditions may vary based on applicable state laws and regulations. Monthly dues still apply. Each location is independently owned and operated. Expires March 31st, 2018 ©2015 Anytime Fitness, LLC





Steven Tyler

with the Loving Mary Band

You Won’t Want to Miss a Thing! MATTEO BOCELLI







Saturday, March 10, 2018 JW Marriott Phoenix Desert Ridge Resort & Spa THE MUHAMMAD ALI C E LE BRIT Y FIGHT NIGHT AWARD

Officer Tom McGrath and Jonathan Smith, Heroes of the 2017 Las Vegas Shooting | Presented by Lonnie Ali HONORE E S

Maria Shriver | Dr. Stacie and Richard Stephenson


Celebrity Fight Night Foundation, Inc. Jimmy Walker, President and CEO | Sean Currie, Executive Director 602-956-1121 | |

Winning the Fight for Charities Celebrity Fight Night Foundation, Inc. is a non-profit 501(c)3 organization. © 2018 Celebrity Fight Night Foundation, Inc.



/ complied by Kelly Potts

Hydrating During flu Season Hospitals across the nation have been hit hard with an alarming flu season, which makes for a shortage of intravenous fluids. Some medical facilities are using sports drinks as rehydration solutions. However, that may not be the best solution. Studies have shown that in these popular sports drinks, there is too much sugar and not enough salt (sodium) or potassium. Sports beverages may be fine for healthy people following intensive exercise, but they are not recommended for those with fever, diarrhea or vomiting, which have been associated with this year’s flu virus.

Furry Friends Welcome! According to a new report, the best way to reduce kids’ allergen risk is to bring the allergens to the kids. Children exposed to high indoor levels of pet or pest allergens during infancy have a lower risk of developing asthma by 7 years old, according to new research supported by the National Institutes of Health. So, bring on the pets!

Source: www.


Kick the Habit It might be time to cut down on your daily… energy drinks. New research suggests people who drink sugary beverages every day tend to accumulate deeper belly fat over




time. One study of over 1,000 adults found that those who downed at least one sugar-sweetened drink a day had a bigger increase in deep abdominal fat over the next six years. Researchers said the

results are concerning because that type of fat – known as visceral fat – surrounds a number of vital organs and is particularly unhealthy. Source: www.

Breastfeeding Benefits

Moms, this one is for you. In a longterm national study, breastfeeding for six months or longer cuts the risk of developing Type 2 diabetes nearly in half for women throughout their childbearing years. According to the study, women who breastfed for six months or more across all births had a 47 percent reduction in their risk of developing Type 2 diabetes compared to those who did not breastfeed at all. Women who breastfed for six months or less had a 25 percent reduction in their diabetes risk. Source: www.


The Secret to Happiness The key to happiness appears to go handin-hand with putting your phone down. Researchers found that teens who spent a lot of time in front of screen devices, TVs, computers, phones, etc., were less happy than those who invested time in non-screen activities like sports, reading newspapers and magazines, and face-toface social interaction. According to the new study, the happiest teens used digital media for less than an hour per day. But after the daily hour of screen time, unhappiness rose steadily along with increasing screen time.

A Pain in the Neck


Numbers Matter

D-3 to the Rescue A new study suggests that a little more sunlight might help restore damage to your cardiovascular system. The study shows that Vitamin D-3 – which is naturally made by the body when skin is exposed to the sun – can sig-



nificantly restore the damage to the cardiovascular system caused by several diseases, including hypertension, diabetes and atherosclerosis. Vitamin D-3 supplements are also available over the counter. Source: www.


Is one cigarette a day better than a pack? While most believe the answer is yes, cutting down to one cigarette a day lowers your heart health risk by only a fraction. Heart disease is the leading cause of death in the U.S. and in most developed countries, and smoking reportedly causes one in three heart disease deaths, according to the U.S. SurgeonGeneral. The message here? Focus on quitting the habit completely, instead of cutting down. Source:

Text neck … its real, and it’s a pain. Text neck is the tightness and tinge of pain that begins to creep up your neck and upper back after staring down at your phone for a while. You likely don’t realize how often you are looking down, or how much it’s affecting you. Looking down promotes a forward head posture. For every inch forward you hold your head, the weight carried down through the spine increases by 10 pounds. Hold your phone up, and when you start feeling the pain, go through some neck stretches to avoid long-term issues. Source: www.


/ by Rick Hall

6 Practical Ways to Prevent Blood Clots Internal blood clots can be life-threatening and affect anyone – children, seniors, athletes, men or women. Risks can be hospitalization, surgery, severe trauma or death. So, how do you tell if you have one? Signs and symptoms include swelling in one arm or leg, pain or tenderness, warm to touch and reddish or bluish skin discoloration. If you don’t know what to look for or how to prevent them, National Blood Clot Awareness Month – aka this month – is the perfect time to learn about prevention.

1. Talk with your doctor As overall health changes, communicating with your doctor is important so they can make any necessary treatment adjustments. Regular checkups are key! 2. Take medications as prescribed Take blood-thinning medications exactly as your doctor prescribes to reduce your risk of blood clots. Going off your medications or deciding your own dosage could be a prescription for disaster. 3. Watch your weight Losing excess weight lowers your risk for blood clots and helps lower high blood pressure and manage blood sugar levels. As you gain weight, more health problems will likely come into play. 4. Stop smoking This one is obvious for overall health, but especially for this particular topic. Cigarettes, e-cigarettes or any other product used with tobacco increases your risk of developing blood clots.

5. Stay in motion Exercise regularly for at least 30 minutes a day and avoid long stretches of inactivity or immobilization. If you are sitting at the office all day, take breaks to walk around and stretch. If you are traveling for a long period of time, get out of your seat at least once every hour, move your limbs frequently and flex and bend your feet, ankles, and knees. 6. Follow a healthy diet Maintaining a healthy diet is vital for your overall well-being. Eating colorful vegetables, fruits, whole grains, and foods high in omega-3 rich fatty acids may help lower cholesterol, blood pressure, improve your heart health and keep your vascular system active. If you are on blood-thinning medications, it is important to keep your vitamin K intake consistent – as vitamin K helps blood to clot and may interfere with your blood thinner’s effectiveness.

Dr. Rick Hall, PhD, RDN is a registered dietitian and clinical professor. He is the CEO of K Free Daily (, a multivitamin without vitamin K specifically formulated for people with blood clotting conditions and anyone taking blood thinning medications.




Benefits of coolsculpting®

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Coolsculpting® is also for Men! If you’re a man looking to eliminate stubborn fat in problem areas such as the chest, back, waist and/or stomach, CoolSculpting may be the treatment you’ve been waiting for!

Expires 3/31/18. *Buy three CoolSculpting treatments at full price and receive one of equal or lesser value free. Limit one (1) “Buy Three Areas Get One FREE” per person throughout the term of this promotion. Offer valid while supplies last on CoolSculpting Treatments purchased prior to March 31, 2018. Must complete a complimentary CoolSculpting Consultation at Arizona Aesthetics Center prior to purchasing treatments. Must purchase all applicable treatments in full at time of booking. Prices exclude tax. Not applicable to previous purchases. No refunds or exchanges. No cash value. Not valid with any other offers, discounts, special promotions or prohibited by law. Must mention “Buy Three Areas Get One FREE” at time of booking consultation and at time of purchase.

Results in as little as three weeks! ilable Now Ava bags for Saddlegs! and Le




8 WEEKS AFTER COOLSCULPTING® TREATMENT Procedure by Leyda E. Bowes, MD (-6 pounds)

LOOK SO GOOD YOU WON’T HAVE TO MAKE NEW YEAR’S RESOLUTIONS! CALL ARIZONA AESTHETICS CENTERS FOR A FREE CONSULTATION FOR COOLSCULPTING®. Arizona Aesthetics Centers • 480-656-5311 • Lewis Heller M.D. • 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255 •


Tennis Tracker

Zepp is serving up game-changing analytics Take your tennis game to the next level with Zepp’s 3D Tennis Swing Analyzer, used to track your swing power, spin and consistency using motion sensors. Simply attach the compact sensor to your racket and play. The product will then send the information gathered to your smartphone, allowing you to gain powerful insights about your performance, analyze them and improve your game. Fine-tune your service with 3D Serve Mode, which allows you to look at your motion from any angle and track your racket from start to finish. The bright green sensor also works with Zepp Baseball and Zepp Golf when paird with the required mounts. Available for $149.99 at Nordstrom, www.





/ by Good Thyme Kitchen

Red Lentil Soup with Lemon and Thyme

Makes 4 ½ yellow onion, diced 2 carrots, peeled and chopped 2 stalks celery, chopped 1 teaspoon fresh thyme 2 cloves garlic, minced ½ cup fresh spinach 2 bay leaves Juice of ½ lemon 1 cup red lentils 5 cups chicken broth 1 tablespoon olive oil Pinch of salt

Heat olive oil in a large stock pot or dutch oven to medium heat. Saute onions for five minutes until soft and translucent. Add in the carrot, celery, garlic, salt and thyme and saute for two minutes. Add chicken broth, lentils and bay leaves and bring to a boil. Lower to a simmer and cook for 20-25 minutes, until lentils are softened. Remove from heat and add in spinach and lemon juice. Remove and discard bay leaves prior to serving.




Kari Backlund and Courtney Francis are the founders of They are recipe developers that focus on healthy, easy and realistic cooking that the entire family can enjoy.

GAINSWave™ is a Breakthrough Solution for Men Seeking Better Erections & Optimal Sexual Performance The GAINSWave™ is a drug and surgery free non-invasive treatment that uses pulse waves to improve sexual performance. Benefits include: Improves Erections Improves Sexual Performance Increases Sensation Treats ED & Peyronie’s Disease Illumina Health offers:

• Men’s Health treatments (GAINSWave for ED, Testosterone Therapy, Peptide Hormone Therapy) • Bioidentical Hormone Therapy for Women • IV Nutrient Therapy • Ozone Therapy • Cellular Detoxification/Cleansing • Pain Management • Whole Body Cryotherapy • Lymphatic Drainage • Naturopathic Medicine • Chiropractic Medicine


(480) 447-3131

9393 N 90th St., #108B, Scottsdale 85258 For more information visit:


/ by Taryn Jeffries

Spring in a Bowl

Acai options that pack a flavorful punch and colorful presentation

For years, smoothies and protein shakes have been a staple of a healthy way of eating, providing a bit of sweetness from the fruit and a refreshing blast thanks to herbs and ice. For those looking to shake up their morning routines, an acai bowl (pronounced ah-sah-EE) puts a flavorful spin on the traditional smoothie. The acai berry provides a very specific taste; a combination of blueberries, strawberries and a hint of chocolate. Filled with antioxidants, acai bowls are a great alternative to your go-to breakfast, lunch, snack or dessert of yogurt and granola. These bowls, a bit thicker than your average smoothie, are often accompanied by delicious toppings, giving more indulgence vibes than healthy ones. Some of our favorite options can be found right here in Scottsdale. Boss Coffee Give your body what it deserves by checking out Boss Coffee. They have all the buzz you need from their comprehensive caffeinated menu. If you desire a little sustenance with your early morning jolt, pick up an acai bowl made up of a standard acai blend and topped with fresh fruits, organic honey and low-fat granola. Bonus: You can have your bowl blended


with soy, coconut or almond milk. 23015 N. Scottsdale Road, Scottsdale; 800.590.4092; www. Farm & Craft Farm & Craft is all about community supported wellness evidenced by their menu featuring four paths to heath. Blended with mango, pineapple, banana, strawberry, shredded coconut, mint leaf



and chia seeds, the unique green mango acai bowl is packed with just the right amount of nutritious sweetness to healthily satisfy your sweet tooth. 4302 N. Scottsdale Road, Scottsdale; 480.568.8980; www. ilovefarmandcraft. com. Grabbagreen Acai isn’t limited to just bowls, juices and smoothies.

Grabbagreen offers theirs up in easy to transport cups. You can choose from a variety of creations like their Amazonia packed with banana, cacao, honey and granola or their Rio made up of banana, blackberry and strawberry. You’re really only limited by your preferences here. 15689 N. Hayden Road, Scottsdale; 480.991.990; www.

Nekter Juice Bar While this spot has many bowls to choose from, one that stands out from the mix is their Graviola superfood bowl. This option is teeming with tropical flavors and is light and energizing thanks to tart lime, hydrating coconut, sweet pineapple and their special blend of graviola, a small, prickly green fruit from the Amazon that has been long enjoyed and prized for its many health benefits. Multiple locations; Old Town Local Looking for a deliciously healthy treat? Old Town Local’s bowl is straightforward with your standard acai bowl base and toppings like banana, coconut, fresh berries and granola. The simple, fresh flavors result in the perfect mix of healthy ingredients and indulgent flavors. 3902 N. Brown Ave., Scottsdale; 480.994.6639; www. Scoop & Joy Lounge Does getting a healthy acai bowl in an old-fashioned ice cream parlor sound like a pipe dream? Its all happening at

Scoop & Joy Lounge, an unassuming spot serving up good vibes and lots of sweet treats. Their peanut butter acai bowl is made up of granola, coconut flakes, honey, bananas and your choice of berry. 9397 E. Shea Blvd., Scottsdale; 480.889.4901; www. scoopandjoylounge. com. Wow Wow Hawaiian Lemonade New to the area, Wow Wow Hawaiian Lemonade is more than just a spot to get a wide variety of fresh, flavorful lemonades. They are serving up superfood smoothies, cold brews, sweet and savory toasts, steel cut oats and acai bowls. The bowls begin with a base of blended organic acai, banana, strawberries, blueberries and coconut milk. You can top your bowl with traditional fruit and granola options as well as unique components like bee pollen, haupia custard, raw cacao, hemp, local honey and sprouted almond milk, to name a few. 6501 E. Greenway Pkwy., Scottsdale; 480.508.6036; www.

weight loss news

/ complied by Kelly Potts

Fitting Fitness in Portion Size may not Matter Pop quiz: Which is better – eating less or eating healthier? Answer: eating healthier. In a recent study, researchers measured how much participants ate when given meals that varied in portion size. Despite about onethird of participants having been trained in different strategies to manage food portions during a previous yearlong weight loss trial, all participants ate more as portion sizes grew. Although the trained participants ate the same amount as the others, they tended to choose healthier foods and ended up consuming fewer calories overall. By eating healthier foods, despite the larger sizes, participants still lost weight.

When it comes to fitness, even a little is better than none. A new study suggests that replacing time spent sitting with light-intensity physical activity may benefit health more than previously thought. New research shows that just a little exercise each day can bring significant benefits. This study shows how replacing just half an hour of sitting each day with housework, walking, standing, or similar lowintensity activity is linked to a 24 percent reduced risk of death from cardiovascular disease. So get up, and see how the benefits roll in. Source:


Source: www.

Bring on the Fiber It might not be a trending topic for weight loss, but fiber could be the missing key. A study found the following results: People who simply ate more fiber lost almost as much weight as others who made complicated changes to their diets. In addition to weight loss and heart health, researchers say fiber may reduce levels of chronic inflammation. Whether you get your daily fiber through beans, legumes or supplements, fiber may help you drop those last few pounds a little easier. Source:

Source: www.


Reverse Psychology According to a new study, the key to a successful diet isn’t sugarcoating it … it’s telling everyone the truth: dieting is hard. Delivering the message to people that weight loss is extremely challenging motivated people to shed more weight in one new study. However, the strategy did not compel participants to achieve the goal for which it was originally designed: to modify or replace many of the unhealthy foods in their homes. So, it will still take some work on each individuals part … but it gets you closer.



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…

Bryan Age: 48 About me: A native of the San Francisco Bay Area, I have lived in Scottsdale for the last eight years. I have two boys aged 14 and 11. Professionally I am in the field of marketing and pride myself on being creative and making people laugh. I love the outdoors, and am a very active person, enjoying long bike rides and find new places to explore around the state.

What I’m looking for in a significant other: I’m looking for an outgoing, extrovert who approaches life with zest and humor. The most important qualities to me are: Funny, energetic, and passionate. The least important qualities to me are: Dainty.

My favorite movie TV show is: My current favorite Netflix binge show has been iZombie for its fun, light humor that I can enjoy watching with my kids.

Interested in meeting Bryan? Email him via gabby@ Please put “Bryan” 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.




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/ by Raquel Kahn / photos by James Patrick Raquel has had a love affair with dance for as long as she can remember. With a Bachelor’s degree in Mechanical Engineering from Rice University, Raquel worked for a few years in tech. These jobs paid the bills, but never inspired her. So she decided to pursue a “passion-project;” starting a dance fitness business! Raquel got into the fitness world in 2009. She felt that while gyms were key to good fitness, they did not serve women well, often making them feel small and uncertain. She built Fit 6-7-8 to bridge this gap, striving to give women a safe place to build both their bodies and their confidence.

RAQUEL’S PLAYLIST Buggatti Ace Hood featuring Future and Rick Ross Check On It Beyonce Party Ain’t Over Pitbull Swish Swish Katy Perry featuring Nicki Minaj

Dance to the Music Take these three fun movements from the club to the gym

The normal gym routine on the elliptical often gets boring and it might be time to take a little break to have some fun. After dancing at a wedding, bar or just in your room, you’re sure to be out of breath. Dancing can be a great cardio workout, while also toning different muscles depending on your moves. Using the following three music video-quality dance moves, get your groove on and shake what your mama gave you while working toward your fitness goals. Hey, you might even forget you’re working out!




How it looks

Cycle through each movement for the duration of a three- to four-minute song. The rep scheme would be eight fist pumps per arm, eight Kitten Poes on each side, and eight Bugatti’s on each side. Then start from the top, and cycle through each movement again and again until the song is over.

Movement #1: FIST PUMP How to do it With your feet in a wide stance, angle your body on a diagonal towards the left. Put the majority of your weight on your left foot and prepare your right arm at your right shoulder. Punch the right arm up at a diagonal and stomp your right foot. Switch sides and repeat. What you’re working As you punch, you’ll feel your biceps, triceps, and shoulder muscles engage. You’ll work your obliques as you contract and extend, as well as the quadriceps and glutes of your standing leg. The harder and faster you punch, the more you’ll feel the burn! Movement #2: KITTEN POSE AND KITTEN STRETCH How to do it For the pose, face your hips to the right, bend your left leg and extend your right leg out in front of you. Place your hands on the tops of your thighs and maintain a small curve in the lower back, pushing your booty back. To add to the stretch, reach your hands down your legs until they reach your knees and your back is parallel to the ground. Then, return back to the Kitten

Pose. Repeat to the other side with the right leg bent and left leg straight. What you’re working By holding the Kitten Pose, you will be engaging your glutes and the quads of your bent leg. As you move down the straight leg, you will get a fantastic stretch in the hamstring and back of the leg. Movement #3: BUGATTI How to do it Lower your body into a deep sumo squat and turn your torso slightly to the left. With your elbows bent at 90 degrees and hands in fists, arch your back and tilt your pelvis back to “pop” your booty back. Pound your fists down as though you’re hammering on a tabletop while contracting your torso and tilting your pelvis toward the front. Pound the fists right then left, then rotate your torso to the right and repeat. What you’re working By staying low in the squat throughout the movement, your legs will feel the burn! With each hammering of the fist, you are contracting your abdomen and engaging all of the muscles in your core and mid-back. Plus, maintaining tension throughout the arms will add a great shoulder burn as well.

03/18 ScottsdaleHealth


balance / by Lara Alexiou

Ready to Move From Average to Extraordinary? 5 tips to live the life you’ve always imagined

Lara Alexiou is the author of Become the Architect of your Body, Mind and Soul and owner of Steamtown Yoga. She has been helping people transform their lives through the Eastern Healing Arts for nearly two decades. For more information and to read Alexiou’s yoga and wellness blog, visit her online at https:// and follow her on Facebook, Twitter, Pinterest and Instagram.

Why be average, when we can be extraordinary? The average person overestimates what can be accomplished in one year and underestimates what can be accomplished in five years. Unfortunately, most of us remain average, simply because we lack a few simple manifestation skills. Use the following tips to successfully transform your life here and now, to create an extraordinary tomorrow.

1. Start with a vision. Without an initial vision, manifesting almost anything is nearly impossible. Energy follows thought, and without the seed of thought to gather and channel momentum, energy dissipates and stagnates. Craft your vision without getting bogged down by practicalities like time or money. Focus on the what of your vision, not the


how. Infinite aspects of life manifest in ways we never imagined but provide the end results we initially desired. Starting with a clear picture is essential for manifestation. 2. Use daily journaling to ignite your creative spark. Formulating a vision is tough without a regularly exercised imagination to help the ideas unfold.



Journaling every day provides the first step toward nurturing a formless thought into reality. Commit to waking 20 minutes earlier each morning and use the time scratching out three pages in a notebook. Over time, themes, intentions, and hazy images will reoccur and demand more words to make themselves known. Following the law of attraction, ideas that were once only sub-

conscious murmurs will begin to formulate more clearly and ultimately jump from the written page into your daily life. Stream of consciousness writing also clarifies what we don’t want and provides a safe vehicle for recognizing and purging selfsabotaging thoughts from our daily thinking. Pass no judgment on what words hit the page. The act of writing transforms the intangible into

the material, making it the first step in actualizing our heart’s desires in the physical world. 3. Examine your day with brutal honesty. Our lives happen one day at time, making our daily habits the strongest determining factor in successfully manifesting our life design. Every single action we take either moves us closer toward our dreams

or further away from them. Therefore, we must eliminate the daily activities and recurring thoughts that draw us further away from our goals as swiftly and completely as possible and replace that time, effort, and energy with behaviors that propel us closer toward our visions. I’m not suggesting we immediately quit our jobs or derail any major relationships. Simply notice where

we can start making adjustments and modify our conduct accordingly. Emotion without action lacks direction. We must create momentum with daily movement, however small, toward what we want. 4. Be very clear on the one difference between a dream and a goal. A goal has a deadline. A dream shimmers in the cosmos with no fast time frame and no firm action plan tethering it to reality. Deadlines pluck our fantasies from the ethereal regions of our minds, root it solidly into our daily mindset, and transform it into a positive objective. Create small, manageable deadlines to build the muscle of successful manifestation. Our talent for setting and achieving goals thrives under positive reinforcement. When overwhelm creeps into our day, reexamine the deadline and strategy for achieving the goal. Instead of sacrificing our heart’s desire when the first obstacle hits, we can refine the tactics employed. The talent for setting and achieving goals thrives under positive reinforcement and small regular accomplishments build confidence in our ability to successfully engineer our lives. Extraordinary living, inside a lifestyle we have deliberately chosen and created for ourselves, is available to all of us. No secret, innate genius is required, only the ability to imagine it and the gumption to initiate it.




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03/18 ScottsdaleHealth


nutrition / by Melody Schoenfeld

The Hard, Leafy Truth 5 common benefits of veganism

A documentary was recently released that scared a whole lot of people into becoming vegan. The movie made it seem as if any diet but veganism was a sure road to death and disease, while veganism could be the ultimate savior. Unfortunately, much of this information has been cherry-picked and molded to try to push a specific dogma. And while plenty of people did, indeed, become vegan after watching this documentary, they did so under false pretenses (and may have jumped into it in a way that is likely not going to be sustainable). There are plenty of good reasons to cut out the meat without messing with the evidence. Aside from saving the lives of quite a few animals, here are five examples of what a veggie-only lifestyle might do for you:




1. You might lose weight. First of all, understand that a vegan diet is not a weight loss guarantee. Weight loss is essentially dependent on burning off more calories than you consume, and it is certainly possible to eat a lot of calories on a vegan diet (Oreos are vegan, folks!). However, cutting out meat, cheese, and eggs will remove a lot of calorie-dense foods from your diet, and as long as you do not replace them by eating their caloric equivalent in plantbased foods, there’s a good chance you’ll see some pounds come off.

2. Your heart will thank you. A vegan diet high in whole foods such as fruits and veggies, whole grains, nuts, healthy fats, and beans has been demonstrated to lower blood pressure, improve blood lipids, and help reduce the risk of heart disease. Not all plant foods are conducive to a healthy heart, though – juices, refined grain products, fried foods, and other not-so-healthy snack foods will increase your risk of heart disease, according to the Journal of the American College of Cardiology. Stick with a mostly whole foods diet, keep the junk foods to a minimum, and you’ll be doing your ticker a favor. 3. You might reduce your risk of some types of cancer. While there are not many high-quality studies on this particular subject, there is evidence that suggests that a healthy vegan diet might provide some protection against some types of cancers such as colorectal. More welldesigned studies are needed on this subject, and a meatless diet has not been found to have this benefit for all types of cancers. But there does seem to be a potential correlation to vegetarian diets and lowered overall cancer risk compared to omnivorous diets. 4. Your risk of Type 2 diabetes may be significantly reduced. A healthy vegan diet appears to have a significant correlation to a lowered risk of Type 2 dia-

betes. Eating lots of vegetables, whole grains, nuts, seeds, and beans have been shown to help the body’s ability to control glucose, and these are trademarks of a good veggie lifestyle. A low-fat vegan diet even appeared to help symptoms of neuropathy in diabetic patients in a few studies, such as in the Journal of Nutritional Medicine; however, more research is needed in order to recommend a vegan diet for these types of symptoms. 5. The Earth will thank you. From an environmental standpoint, a meatless diet seems to have a much lower carbon footprint and ecological footprint as well as less water usage than an omnivorous diet. Cutting down on meat intake can help to cut down pollution, deforestation, and even antibioticresistant bacteria, and is far more sustainable than current Westernized diets. Cutting back on meat consumption could be a key to helping save life on this planet as we know it, and that is something that can benefit all of us. Veganism is a major life decision – one that requires a willingness to put effort into meal choices as well as a good understanding of nutrition. When done correctly, though, it can provide a lot of benefits not only to you, but to the world around you. It may not solve all your problems, but it can certainly be a step in the right direction.


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03/18 ScottsdaleHealth



Golf Gab The Bank of Hope Founders Cup, the only LPGA tournament in Arizona, will be held March 14-18 at Wildfire Golf Club at JW Marriott Desert Ridge Resort & Spa. The tour stop features a full field of the world’s top LPGA players who will compete for a $1.5 million purse. Broadcasted in 170 nations across, notable golfers attending include 2017 winner and ASU alum Anna Nordqvist, Valley native Cheyenne Woods and top earnings player Cristie Kerr.

CATCH A ROUND: March 13: Professional practice rounds, 8 a.m.-4 p.m. March 14: Official pro-am, 7 a.m.-5 p.m. March 15- March 18: Tournament play, 7 a.m.-6:30 p.m.

Beets & Burrata

Recipe provided by Hand Cut Burgers & Chophouse, Ingredients 1 piece of fresh burrata 2 tablespoons of lemon herb oil 1 tablespoon of herb sea salt 6 slices of roasted golden beets .5 cup baby arugula and fresh dill 2 ounces of hibiscus honey Chilled plate

Safeguard Your Vision Phones, computers, tablets, and other digital devices expose you daily to potentially harmful artificial blue light that wears on your vision and can lead to severe side effects like cataracts, macular degeneration, blurry vision, dry



and scratchy eyes, headaches and poor-quality sleep. GUNNAR Optiks, digital eyewear specialty company, aims to rid people of the side effects, allowing them to enjoy screen time. For well over a decade, GUNNAR has produced lenses to safeguard from harmful effects, but


now they’re releasing a new product to change the game: the Liquet Lens. This new creation combines GUNNAR’s proprietary filter that defends against dangerous artificial blue light with a subtle, transparent lens, for a new look. $59-$99.

Directions Season baby arugula, fresh dill and roasted golden beets with the lemon herb oil. Layer beets in a circle on a chilled plate, then place seasoned arugula and dill in the center. Place burrata on top of the arugula salad in the middle of the plate. Season the entire dish with the herb sea salt. Finish the plate with the drizzle of hibiscus honey and enjoy!

SPRING INTO SAVINGS When to Sell, Donate, or Toss Unwanted Items

The first day of spring is March 20 and there’s something about the season that makes us want to declutter and start fresh. For most of us, however, this goal quickly turns into a massive undertaking when we realize how much stuff we’ve accumulated over the years! This overwhelming task can cause us to simply throw everything in the garbage or take everything down to a donation center and be done with it. Before you give away your unwanted items, consider how much some things may be worth. Some of your unwanted “junk” may be worth some serious cash when you add it all up! On the other hand, you might save a lot of time and effort by either donating certain items to someone in need, or simply throwing it away if it’s no longer useful. This is the perfect time to discuss it, with National Spring Cleaning Week taking place March 5-11. Rowlan Hill, owner of Blue Leaf Estate Auction, recommends using this easy guide below to decide when to sell, donate or toss during your spring cleaning:

SELL: First, decide how much time you want to dedicate to selling. If you have free time and don’t mind being consumed by this task for a bit, give it a shot. Keep in mind that there are several steps involved in selling items on your own, including cleaning the items, taking pictures, publishing the items, and delivering it to the buyer. A good tip to save time is to sell things in bundles. Great items to sell: • • • • •

Electronics Antiques Watches Bicycles T  rendy fashion pieces • Legos

DONATE: Now is the time to be honest with yourself. If you don’t think you’ll ever get around to selling, save yourself the time and guilt and consider donating the items. However, just because you’re not making money off these things doesn’t mean you can give away any piece of junk. These are items that are going to help people in need and the quality needs to reflect that. Don’t make more work for the charity having to sort through and throw away your tattered items. Donate things that are in great condition, but aren’t worth your time to sell.

Because you deserve to have perfect teeth to go along with your perfect look.

Great items to donate: • Clothes (shoes, hats, gloves, etc) • Toiletries • Blankets • Luggage • School supplies TOSS: Finally, you’ve arrived at the trash pile. Most items that you can’t justify selling or donating have landed here. Take one more look, and if you feel comfortable tossing these things, now is the time. A big part of spring cleaning is not only decluttering your space, but your life as well. Stop holding onto things you don’t need and feel the weight being lifted off your shoulders!

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03/18 ScottsdaleHealth



Light Bright Spring Mask

Recipe provided by Kimberly Smith with Rejuvena Health & Aesthetics ( This blend of organic and ayurvedic ingredients will brighten everything it touches. These special ingredients bring out the light from within by detoxifying and regulating your skin’s natural oil production.   Ingredients: 1 teaspoon coconut sugar 1 teaspoon raw honey/royal jelly combo (can be found in specialty stores or online) ½ teaspoon vanilla bean powder ½ teaspoon licorice powder ½ teaspoon pearl powder Juice of ½ organic lemon/and or orange   Instructions: Combine all of the ingredients in a bowl and apply to freshly cleansed skin. Leave on for 15-20 minutes and rinse with lukewarm water. Pat dry and apply go-to moisturizer.




New in Town ChopShop Opens at The Promenade Original ChopShop, a neighborhood eatery crafting “Just Feel Good Food” from whole ingredients, opened its sixth Valley restaurant in The Promenade. The 2,900-square-foot interior features a cozy atmosphere, sunny accents and distressed wood. A 600 square-foot patio offers crafted tables and benches, yellow umbrellas, festoon lights and custom planters. The restaurant’s interior can accommodate 72 guests, while the outdoor patio seats an additional 36. The menu offers protein bowls, acai and pitaya bowls, freshsqueezed juices, protein shakes, salads and sandwiches that are made from scratch on-site with real, quality ingredients. To celebrate the new location, Original ChopShop will host a Feel Good, Share Good campaign March 1-15, where North Scottsdale area fans may sign up on Facebook (www. for a chance to receive a complimentary protein bowl for themselves and a friend. One lucky fan will win 30 Days of Feel Good Food. Restaurant hours are 7 a.m. to 9 p.m. Monday-Saturday, and 7 a.m. to 8 p.m. on Sunday.  TruFusion’s Thunderbird North Shopping Center Locale Housed in a 9,700-square-foot venue, TruFusion recently opened in North Scottsdale, offering a unique blend of yoga (heated and non-heated), cycling, Pilates, kettlebell training, barre, bootcamp, boxing classes and more (they offer up to 65 class styles!). Members can customize their experience based on their interests and fitness level with just one membership and access to unlimited classes under the one roof – around 240 classes per week, to be exact. Additional studio features include an organic health bar, large locker rooms, and a fun culture.

Wrap it up! Until now, Californiabased Cali’flour Foods has been known for its readyto-ship premade cauliflower crusts in original Italian, sweet red pepper and spicy jalapeno variations. Early this year, however, the company launched another must-have product: The Collagen Wrap. This low-carb product is intended to replace a wrap or tortilla. The collagen provides a substantial punch of protein, an impressive list of nutrients from the cauliflower and a healthy dose of fats from the egg, with the remainder of the wrap made of ground chia seeds, nutritional yeast and sea salt. The product is paleo- and ketofriendly, dairy-, nutand gluten-free. Each handcrafted wrap contains only 60 calories and four carbs (two net). Available to ship nationwide. ww.califlourfoods. com.

Seasonal Bounty at Pita Jungle This spring, Pita Jungle will launch a new Seasonal Kitchen Crafts Menu featuring eight dishes. For this seasonal menu, the local restaurant group is bringing back some fan-favorites in addition to introducing some new items. The menu is set to launch mid-March and run through the end of May. Some classics you can expect to see include the avocado hummus, curried spinach potato pizza and the shrimp tikka masala. New dishes include a beluga lentil soup, Philly steak lavash wrap and a red quinoa-taboule salad.

Expansion Announcements The Country Club at DC Ranch recently announced an $8.5 million updated facility and expansion plan. The expansion will include a new fitness center, group exercise rooms, a golf fitness facility, a new resort style pool, a casual indoor dining room, a poolside bar, an expanded kid’s playroom, an expanded ladies lounge, a larger clubhouse kitchen, and an enhanced golf practice area. The new health and wellness facility will be 12,000 square feet. On top of the new fitness facility and group excerise rooms, it will offer new locker rooms and two children’s kids clubs. In terms of golf, on top of the practice area, the club will add a teaching center and an enhanced short game area. Construction on the new facility will begin this summer. www.

03/18 ScottsdaleHealth


crazy 8s It’s college basketball fans’ favorite time of year: the NCAA Men’s Basketball Tournament. The road to the San Antonio, Texas Final Four kicks off on March 11 with Selection Sunday. Over the three weeks following, teams will duke it out in hopes of making it to the coveted championships. Whether you’re filling out a bracket and watching every game or just tuning in for a few, here are eight elite facts you need to know before the madness begins.

1. More than just net. As a tradition, the tournament champions have cut down the nets of the baskets on the championship court to take home. But, since 1986, the winning school has also received the hardwood court, too. 2. Bracket blunder. While people often choose a No. 16 seed over a No. 1 for their brackets, it’s typically an automatic loss. A No. 16 seed has never beaten a No. 1 seed thus far. 3. Name game. The phrase “March Madness” was first coined in connection with the NCAA in 1982 when sportscaster Brent Musburger said it on a whim during his tournament coverage.

Crazy Facts About March Madness 42



4. Double winners. Only three men in history have been champions in the tournament as both a player and coach: Joe B. Hall with Kentucky for both achievements, Bob Knight on the court with Ohio State and on the sidelines with Indiana, and Dean

Smith with Kansas and North Carolina respectively. 5. Narrowing it down. In total, 68 teams are invited to compete in the tournament. Thirty-two teams receive automatic bids by winning their conference tournaments and the other 36 receive an at-large bid from the 10-member NCAA Selection Committee, comprised of athletic directors and conference commissioners. All teams are announced on Selection Sunday. 6. A close one. Final Four games have been decided by a single point 15 times. 7. Remembering the beginning. The first tournament was in 1939 when eight teams competed. Oregon defeated Ohio State 46-33. 8. Record holders. Since the tournaments inception, UCLA has the most national titles with 11. Kentucky follows with eight and North Carolina has six.


The Joke’s on Us! So go ahead and laugh already – hey, it’s good for you!

A little old lady goes to the doctor and says, “Doctor I have this problem with gas, but it really doesn’t bother me too much. My farts never smell and are always silent. As a matter of fact, I’ve farted at least 20 times since I’ve been here in your office. You didn’t know I was farting because they don’t smell and are silent.” The doctor says, “I see, take these pills and come back to see me next week.” The next week the lady comes back. “Doctor,” she says, “I don’t know what you gave me, but now my farts… although still silent… stink terribly.” The doctor says, “Good! Now that we’ve cleared up your sinuses, let’s work on your hearing.”

A neutron walks into a bar and orders a drink. When the neutron gets his drink, he asks, “Bartender, how much do I owe you?” The bartender replies, “For you, neutron, no charge.”

Q: What time did the man go to the dentist? A: Tooth hurt-y.

A guy goes into a lawyer’s office and asks the lawyer: “Excuse me, how much do you charge?” The lawyer responds: “I charge $1,000 to answer three questions.” “Wow! That’s a bit expensive, isn’t it?” “Yes,” replies the lawyer. “What’s your third question?”

03/18 ScottsdaleHealth


toys, tech & gear / by Kelly Potts

Pamper Yourself Massage essentials for an at-home spa experience

Let’s face it – going to the spa is one of the finer indulgences in life. In an ideal world, hitting the spa would be a daily occurrence, but it’s not always possible to get there! Making an appointment for a massage can be costly and time consuming, so monthly or weekly spa visits aren’t always in the cards. Though it’s difficult to replace the real deal of a skilled masseuse, electronics have come a long way to try. Whether you live alone or your partner isn’t always ready and available, the following devices can be the perfect replacement to alleviate tension and soreness, or even just bring pure relaxation to your life.

Brayden Studio Control Reclining Heated Massage Chair Is it a recliner or a massage chair? It’s both – and just maybe your new favorite chair. This durable heated massage recliner is sure to be your new pre-


ferred spot to lounge in the house. The chair has four vibrating massage nodes: head, back, hip and leg. In addition, it has a heating option that helps promote the blood circulation, making the massage more effective to your overall health.



Additional highlights include a thickly padded, no-sag spring support seat for support, retractable leg rest, two cup holders, and an adjustable headrest. What more can you ask for from a chair? $359.99 at Wayfair,

HoMedics Percussion Action Handheld Massager with Heat Take matters into your own hands … literally. The HoMedics Percussion Action Handheld Massager delivers a percussion action massage for

the entire body, featuring dual pivoting heads, variable speed control and an ergonomic handle. The massager also comes with three massage attachments to suit any needs. The three sets include: firm, gentle and soothing heat. The product

also features variable speed control, allowing you to customize your experience. The handle is extensive and easy to hold, with a long cord for ease. Have a someone test the product out on you, or use it yourself to handle any ache or pain. $39.99 at

Bed Bath & Beyond, Theragun G2pro Professional Massager Recover like an athlete. Described by its designers as “the future of muscle relief,” the patentpending TheraGun G2PRO is a handheld, battery-operated vibration therapy device. The G2PRO’s percussive therapy, through regular use, can help reduce common muscle and joint pain, relieve spasms, release knots, break up scar tissue, and improve an athlete’s (or anyone else’s for that matter!) overall mobility and range of motion. During the suggested two to three-time treatments per day, start by slowly applying light pressure and moving the tool across the body (60-90 sesconds per body part) for a full-body session that doesn’t exceed 15 minutes. $599 at Rogue Fitness, www. Belmint Shiatsu Foot Massager Come home, remove shoes, sit on couch, massage feet and repeat. The Belmint’s

foot massager is designed to not only give you a therapeutic massage, but to also save you a considerable amount of money. You no longer have to book an appointment to get a foot massage that won’t keep you supple for the coming days. In the comfort of your own home, you can get a complete at-home spa foot massage experience to rehabilitate your tired muscles from tensions and aches. The product’s deep-kneading shiatsu (a Japapnese technique that uses circular-motion, deepkneading pressure on targeted acupressure points) massage nodes paired with its optional heat function and variable pressure switch makes it an impressive option for foot relief. $139.99 at Amazon, www.

Brookstone Shiatsu Neck and Back Massager Yes – you can now massage that spot right between your shoulders, and in the middle of your neck, and in your back. This product (equipped with heat) lets you reach tight and tired muscles all over your back. The electronic has eight deep-kneading shiatsu massage nodes and three automatic programs: AutoReversing, Single Direction, and Timed Interval. It’s integrated control panel makes it easy to choose the perfect massage, with an option for heat to further enhance the experience and relaxation. The product can help accelerate muscle recovery, alleviate pain, increase flexibility, and promote better sleep. $99.99 at Brookstone, www.



SUBWAY FRESH FIT® should not be considered a diet program. Visit for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a

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11/5/14 11:57 AM

Madison Murray traded her dancing shoes for a career in health and fitness

So many people believe that music is a universal language – it is a part of the human experience that exists in every culture around the world. Dance is another aspect of mankind’s narrative. Every individual in every community in every region on every continent has the ability to express his or her feelings through movement. There is no language barrier or reading between the lines. Movement is the only thing employed to tell a tale. In this way, dance is the universal language that’s understood by all.




/ by Elizabeth Liberatore / photos by James Patrick

03/18 ScottsdaleHealth


If there is anyone who can attest to this it’s a professional dancer. Dancers are like linguists. Instead of studying spoken language they study movement – or nonverbal communication – and use it to elicit an emotional response from an audience watching their performance. Madison Murray, former professional NBA dancer, knows this well. “I loved performing for thousands of cheering fans. It is an adrenaline rush like I can’t even explain.” Murray adds, ”It is an amazing feeling being able to share your talent and bring joy to those watching at the same time.” DANCING DAYS Murray put on her first pair of ballet slippers at the tender age of 5. By 8, her entire world revolved around dance. She enrolled in just about every class that her hometown studio in Kaysville, Utah, had to offer. Jazz, tap, hip-hop, lyrical, contemporary, ballet ... you name it, she did it. She admits that while contemporary and ballet were excellent for building a strong foundation, they were her least favorite classes of the bunch. “They just weren’t my jam,” she elaborates. “I loved anything that allowed me to show my personality and have some fun. Jazz and hip-hop were those classes for me.” Murray spent her youth as a competitive dancer. This entailed rigorous training – five to six times a week for hours on end. She was on her high school’s dance team for three years and became the team captain her senior year. She went on to Dixie State University for two short semesters before pursuing her dream of becoming a professional dancer. Specifically becoming a Utah Jazz Dancer. “For my first Halloween, my parents dressed me up as a Jazz dancer with the crop top and all! I was just so passionate




”It is an amazing feeling being able to share your talent and bring joy to those watching at the same time.”

about dancing that I knew it couldn’t end at high school or college. I knew I wanted to make it my career,” she explains. Murray’s years of practice and determination paid off when she made the Utah Jazz dance team. She spent one season with her hometown team before moving to Arizona to join the Phoenix Suns dance team. “I moved here about five and half years ago,” she recalls. “I had just made the Suns’ dance team, but I didn’t know a

single person, I had no place to live and only $500 in my bank account. I was literally living on a prayer!” In her first year, Murray worked three jobs in addition to being a full-time professional NBA dancer. The daily hustle to make ends meet and the pressure to maintain a specific physique required of most professional dancers eventually caught up with her. Enter: stress. Stress led to sleepless nights and sleepless nights led to weight gain. “Some people might not have considered it to be a lot of weight, but when you are dancing in front of thousands of people in next to nothing, it really messes with you,” Murray admits. “I could no longer enjoy my experience while dancing because I was so consumed by my weight.” Dance was always something that brought Murray joy and fulfillment. But once she got stuck in a vicious cycle of overtraining, undereating and crash dieting, she realized it was becoming her demise. After three seasons with the Suns dance team, Murray retired from professional dancing. “I promised myself that I would never quit dancing until I found something that I loved just as much to replace it. When I made that promise, I never thought I would actually find something. But then I found fitness,” Murray says. FITNESS PURSUITS The gym became her new dance studio. It was a place to blow off steam and find refuge from unrealistic body standards and diets. Her own struggles paved way to a whole new world of opportunity and happiness. And this led to a switch in her career. “I joke that I am like a Phoenix rising from the ashes ready for a new and improved life,” she says. This Phoenix has certainly spread her wings since hanging up her dance shoes. Murray holds three certifications in different areas of fitness and nutrition, including personal training, sports and

exercise nutrition and precision nutrition. Her goal is to encourage and inspire others to achieve a healthy and happy state of being. In addition to being a manager and trainer at BODI – a Scottsdale gym that focuses on a fitness and lifestyle culture – Murray is also a business owner. Her company, MadFit, launched in August 2016 to help clients become the best version of themselves by finding a balance between health and happiness. MadFit isn’t a diet

– because a diet is something that cannot last forever – but a lifestyle. It’s where training and nutrition converge and become a part of one’s day to day. Murray is all about helping clients build their body, fuel their body and, ultimately, love their body. “I have tried all the diets out there and lifestyle is where it’s at,” she explains. “If you make training and nutrition a lifestyle, you will create a way of life that you can maintain forever.” MadFit was built with a lot of hard work, passion, dedication and even some big sacrifices. And while the company launched over a year and a half ago, Murray is finally seeing the success that she thought was only attainable in her dreams. “I have had so many ‘pinch me’ moments in the past year that it doesn’t even seem real. I cannot believe that my little brand is now helping others feel good and inspiring thousands,” she smiles. Murray is just getting started. She is currently working on a lifestyle nutrition guide and plans to create a training guide that utilizes high-intensity interval training (HIIT) and functional strength training. Three may be the magical number, but Murray intends to earn more certifications in training and nutrition in order to help and inspire more people on their healthful journey. Though she’s hung up her professional dance shoes for good, her moves follow her wherever she goes. Murray combines her passion for movement and health in almost every class she teaches. And when she isn’t leading a class, you can almost always find her dancing around the Valley. “I dance in my mirror while I get ready. I dance in my kitchen when I prep my meals. I dance in the car. You can take the dancer off the court, but you cannot take the dance out of the dancer,” she adds, “After all, I thrive off movement!” To learn more about Murray and MadFit, visit

03/18 ScottsdaleHealth


/ by Gabby Richman / photos by Brandon Tigrett

Stronger Than Ever

Steph Dorworth’s journey from cardio-obsessed to healthy and confident




Steph Dorworth grew up participating in sports through her “As women, society has put so much pressure on us to look high school career. Once in college, like many others, her acaperfect but perfect does not exist. We must remind ourselves we demic pursuits overshadowed her need to stay healthy. are strong, we are loved, and we are beautiful: not only exterWith guidance from her mother, a Pilates studio owner, nally but deep, deep down to the core. The inside is as beautiful Dorworth began attending to Pilates classes and fell in love with as the outside and we are all unique, as we were created to be.” the practice. Eventually after honing in on the craft, she got Through this website, Dorworth aims to empower women certified and became an instructor herself. by providing them with information and encourAlong the way, Dorworth worked with a agement in all things health-related. She writes Favorite songs to woman who was both a Pilates instructor as well articles about varying topics, offers online work out to: I am a as a physical therapist. training and nutrition coaching, and has a bikini country music lover, “It was then I realized my passion not only competition prep guide. but in the gym I need high-energy songs for health and fitness but also for helping people “My hope is that Beautiful to the Core is not to get pumped up. be the best physical version of themselves – only a top resource for women, but one they can So whatever is hot despite any injuries,” she explains. trust and know is reliable in providing evidenceat the moment I’ll play – over and over Dorworth followed in that woman’s footsteps based information. It’s also a safe place for again. and has now been practicing physical therapy women to learn and grow.” The best workfor over six years. Her love for physical therapy, Dorworth does have a little help – her husout gear is from… Most days you’ll find Pilates, and strength training have proved to be band, Zach. As a former Marine and now-pharmame in my Lululemon the perfect marriage of skills to set her clients cist, he knows a thing or two about health. outfits and my Nike and patients up for success. “My husband Zach and I are best friends: we high-top kicks. Guilty pleaare better together. He is amazing at brainstormsure: I eat some From Cardio to Conditioning ing business ideas and then I am the queen of Oreos every night Though she practiced and taught pilates, Dorworth putting things into action. We make a great team which is why I call myself the cookie wasn’t necessarily in the healthiest place in her in life and as online coaches.” monster. Guilt free, life. From 2007-2011, she was a self-described “carDorworth stresses the importance of having too! dio bunny,” which, as she says, is someone who is a partner who aligns with your fitness and health Favorite body part to work on: addicted to steady state cardio. Dorworth would goals, and is willing to develop the same habits Booty, duh. It’s a run 30 to 50 miles per week, or spend one to three you have. Simply put, she believes it makes your never-ending battle hours on the elliptical at the gym daily, often findlife easier. to maintain some curves on my body. ing herself anxious if she missed a workout. “Having a supportive partner makes the world I love my… “Cardio was the peanut butter to my jelly,” of a difference because living a healthy lifestyle entire body. Though she says. “However, I realized that the more cardio means you’re making healthy choices 24/7: from it’s not perfect, it’s the one body I get so I did, the more my body needed to see progress grocery shopping, to prepping food, to spending I might as well love it (my body had become tolerant to it). I no longer time at the gym, to getting enough sleep at night.” and treat it right. had the time in my day to spend hours running I can’t work out without: My Present Day once I went from school to working full time.” lifting pads for my Now, Dorworth strength trains three to five times Her husband, Zach, a bodybuilder, helped hands. I know, it’s a week with one or two HIIT (high intensity interher build up the courage to begin strength traincrazy but I work with my hands all day as val training) cardio sessions sprinkled in. She ing. Soon, she went from being intimidated by a therapist so I can’t also practices flexible dieting, most days eating the free weight section of the gym to a confident, have gross calluses 80 percent wholesome and nutritious foods and strong, happier woman, equipped with biceps and on my hands. 20 percent treats. Because, as she says, “what’s a muscular backside. life without treats?” “The results gave me motivation to keep “I believe that if you treat your body well, you will love your going. And it was then that I fell in love with strength training,” body more. When you love your body, you’ll feel more confident she says. “Ultimately, my husband helped me realize my addiction to cardio, replace that habit with a healthier one, and build and happy!” As for the future, Dorworth just wants to continue on this me into the strong and confident woman before you.” path of healthy living and delivering that message and her Beautiful to the Core knowledge to others. In 2012, she founded a website called Beautiful to the Core “I hope God allows me to reach more and more people by (, intended to bring an online com- teaching them to live a healthy and happy lifestyle. One that munity of women together to build a foundation of health and doesn’t involve starving, making certain foods off-limits, feeling happiness and seek true beauty through strength. required to go run off calories, or living with pain.”

03/18 ScottsdaleHealth



/ by Susan Hutchinson, MD

Managing Migraines and Relationships

Susan Hutchinson is a headache specialist and medical adviser for MigraineX, www.

Dealing with the impact of the attacks

Migraines directly affect 13 percent of the American adult population. Indirectly, the migraine condition affects countless others including family members, friends, and co-workers of the migraine sufferer. Altogether, migraines affect one out of every four households. Migraine sufferers are often frustrated by those who feel migraine is “just a headache.” A migraine is so much more than a headache, and an attack often includes nausea, vomiting, sensitivity to light, noise and smells, and can cause a fogginess, often referred to as “migraine fog.” This mental fog can cause family members and co-workers to be frustrated as clear communication can be difficult. The sufferer can be very frustrated as the ability to accomplish tasks at work or at home can be greatly diminished. Sometimes the migraine attack is so severe that lying in a dark, quiet room is the only environment tolerated.




Phases Understanding the different phases of a migraine can help get treatment on board right away to minimize the disability of a migraine attack. Migraine starts with a premonitory phase for 24-72 hours that can include irritability, food cravings, exhaustion, feeling confused or “foggy,” irritable bowel symptoms including diarrhea, and sensitivity to one’s environment such as light. Some may report they know a storm is coming and don’t even listen to the weather report. Then the headache phase begins and can start as a mild headache that gradually progresses to a more severe, throbbing, pulsating pain either one-sided or on both sides of the head. For some sufferers, the pain rapidly escalates. The pain can start in or around the eye or forehead or can start in the neck or back of the head and move up over the scalp to the eye and forehead

area. If unsuccessfully treated, the headache phase can last 24-72 hours. After the headache phase, there is a postdrome period in which there can be cognitive slowing, decreased ability to focus and concentrate, fatigue, and not feeling 100 percent. During this time, the ability to function at work and home can be affected and frustrating for family members and co-workers. Treatment The good news is there are many treatment options now available for migraine sufferers. In the early 1990s, the triptan category of medication came to market and is indicated for acute migraine treatment. There are seven different triptan medications and formulations include oral tablets, orally dissolving tablets, nasal formulations, and injections. Most migraine individuals can safely take triptans. The severity of

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the migraine attack can be matched to appropriate treatment. An example would be to have the convenience of a tablet for a mild to moderate attack and a non-oral formulation such as an injection or nasal delivery for an attack that is rapidly escalating or associated with nausea or vomiting. Triggers Top triggers for migraine include stress, hormones in women, changes in barometric pressure, lack of sleep, lack of quality sleep, skipped meals, food additives/preservatives such as MSG and sulfites, and travel. Triggers can vary from person to person and can be best identified by tracking one’s headaches with an electronic or paper diary and watching for patterns. Once triggers are identified specific treatment can be started to try to prevent the migraine attack. A healthy lifestyle

including exercise, eating healthy, adequate sleep, and reduction of stress can help prevent migraine. However, even with excellent health habits, migraine attacks can occur and there is no cure for the migraine condition. It is advisable for all migraine sufferers to meet with their health care provider and come up with a management plan that includes a “migraine tool box.” This may include non-pharmacologic treatment such as an ice pack, migraine ear plugs, a meditation app, and yoga. It can also include specific pharmacologic treatment, an anti-nausea medication or an over-the-counter analgesic such as aspirin, ibuprofen, or naproxen. For additional information on understanding migraine, the following websites may be useful:,, and


THE SAVAGE NATION WITH MICHAEL SAVAGE To advertise, host a show, or for more information: Call (602) 277-1100 or visit our website: 03/18 ScottsdaleHealth



/ by Pablo Prichard, MD

Plastic Surgery Etiquette Don’t ask until they tell

An awkward exchange earlier this year between TV host Megyn Kelly and actress Jane Fonda has many wondering when (or if) it’s okay to talk about someone’s plastic surgery. The live, on-camera interview took a turn for the worse when Kelly asked the legendary actress about her plastic surgery experience. Fonda called out Kelly, asking “We really want to talk about that now?” To be fair to Kelly, she was interviewing Fonda regarding a film about aging. Also in the past, Fonda had been open about previous plastic surgery procedures, but clearly, she was caught off guard in this interview. Cosmetic procedures are hardly as taboo as they once were. The number of people getting cosmetic procedures is growing rapidly each year, with new cutting-edge treatments and technologies constantly being developed. In fact, Americans spent a whopping $16 billion on plastic surgery in 2016 on 300,000 breast augmentations, 223,000 nose jobs, and countless other treatments. Some people choose to openly share their self-improvement journey. But there’s also a polite way to deal with these situations. Like anything, plastic surgery comes with its own “rulebook.” As more people go under the knife, many people are left wondering, “Can I say something?”. Proper etiquette can be tricky. If you choose not to say

something, the person who had the treatment may think, “I went through all that effort and no one even noticed my new look!” However, if you do say something, the person may take offense if you go about it the wrong way. While there is absolutely no shame in self-improvement, undergoing a cosmetic procedure can be an incredibly personal decision, and one that some people choose to keep private. Everyone should be allowed that courtesy. Much like asking a woman if she’s pregnant, blatantly asking a person if they’ve had plastic surgery is not socially acceptable. The best way to give a compliment without offending someone would be to work around it. For example, you could say, “You look great” or “You look so well rested.” That is usually enough to start the conversation and figure out whether someone is open to discussing their procedure or not. The people who are comfortable sharing will likely open up and talk about it, while those who are more private may thank you for the compliment and leave it at that. Being supportive is always the best way to go. The golden rule: Don’t ask unless they talk about it first. Most of the time, that will keep you out of trouble and help maintain the friendship.

Pablo Prichard, MD is the chief of plastic surgery at Honor John C. Lincoln Hospital and medical director fo plastic surgery and is the 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




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event / by David Apeji

Cindy Boynton and Christine Bergmann

Quinn Altimus

Marie Miller

Body & Soul Yoga Hour

National jewelry brand, ALEX AND ANI celebrated the opening of its first store Arizona with a free Body & Soul yoga hour (in partnership with Athleta) that took place in the Center Plaza of Kierland Commons. Following the class, the grand opening event included a ribbon cutting, giveaways, treats, beverages and remarks from the event’s beneficiary, the Arizona Chapter of Make-AWish Foundation.

Morgan Lott and Meghan Fierro

Rence Latour and Ashesh Troester

Reena Rastogi

Nanci Wechsler

Frankie Angelone and Katie Willer

03/18 ScottsdaleHealth


doctor’s orders / by James S. Hernandez, MD, MS

James S. Hernandez is the Associate Professor of Laboratory Medicine and Pathology at the Mayo Clinic College of Medicine.

Blood Tests Explained Decoding the numbers and medical terms

If you’ve had a physical recently, you probably had blood drawn for lab tests. Most tests require a small sample — just one to three teaspoons of blood — so you shouldn’t feel any effects. It’s more likely you felt confused by the lab report that arrived a few days later. Bloodwork results appear as lists of number ranges and medical terms. It tells a story about your overall health, medications, diet and disorders. And the best interpreter of that story is your doctor. But if you decide to first consult “Dr. Google,” be sure your online sources are credible.

COMMON BLOOD TESTS In the past, doctors ordered a wide variety of lab tests for routine exams. Now they use tests more judiciously, knowing what blood tests can actually diagnose or only suggest. Unless your doctor is looking for something specific, he or she will probably order just a few routine blood tests. The most common tests are lipid panels, glucose tests and complete blood counts. Lipid tests, or lipid panels, measure fats in the bloodstream, including cholesterol, triglycerides, highdensity lipoprotein (HDL), and low-density lipoprotein (LDL). Glucose tests measure blood sugar,




primarily to test for diabetes.

Red blood cells, which carry oxygen

Complete blood counts evaluate overall health.

White blood cells, which fight infection

COMPLETE BLOOD COUNT If you take certain medications or have a medical condition such as diabetes, liver or kidney disease, you may need a specialized lab test. But for a routine evaluation, your doctor will probably order a complete blood count. For example, besides indicating general health, a complete blood count can also detect a wide range of disorders, such as infection, anemia (low iron levels) and leukemia (cancer of the blood cells). Most complete blood tests evaluate these components:

Hemoglobin, which carries oxygen Platelets, which help blood clot Hematocrit, the ratio of platelets, red and white blood cells Your lab report will show the standard range for each component — as cell counts, grams or a ratio — along with your numbers for each. But what if your numbers fall outside the standard range? Should you worry? In a word, no. Here’s why: These ranges are meant as reference points – common values that apply to most

people, most of the time. They are not absolute. For example, you may have a “normal variant” of a blood test. Your results should be interpreted by a medical professional within the context of your age, gender, overall health, family background, current medications, diet and other influences. So, if you are concerned about your test results, or if you’re just not feeling well, consult with your doctor. Your healthcare provider can be your best advocate. And they’ll understand if you checked with Dr. Google first.

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Scottsdale Health March 2018

Scottsdale Health March 2018