Allergy Relief Through Your Diet
Archie Bradley The fan-favorite Arizona Diamondbacks pitcher talks learning from the best, the start of the MLB season, and – of course – the beard
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5 Sleep Myths Debunked
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content / April 2018
Catch up with the Arizona Diamondbacks bearded pitcher off the mound
12 e d note 16 health
Diets and depression, spicy cravings, wine for your health, the waist to hip ratio, bacteria in your skin, smoking while pregnant, and intermittent fasting
Help your hearing
22 splurge Pot in peace
Egg salad with pickles
26 fashion Flower power
The novelist talks conquering fears and finding her passion
28 weight loss News to know
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content / April 2018
30 solo scottsdale Meet Stacy
32 muscle Buddy battle
34 balance Sleep myths debunked
36 nutrition Beneficial foods for allergies
38 scottsdale soul A recipe for beet humus, plastic surgery stats, two yoga series’ at resorts, and three active events
The new Sprouts, Club Pilates, baseball bites, an outdoor music series, and Brokers for Kids
Allergy Relief Through Your Diet
Archie Bradley The fan-favorite Arizona Diamondbacks pitcher talks learning from the best, the start of the MLB season, and – of course – the beard
5 Sleep Myths Debunked
Hiking Essentials RICHMAN MEDIA GROUP
ON THE COVER: Archie Bradley, photo by Sarah Sachs/Arizona Diamondbacks.
content / April 2018
42 crazy 8s The buzz on bees
Get ready to work those abs
44 toys, tech & gear Take a hike
52 relating The effects of alcoholism
Spring cleaning skin care
“B” Strong Team Bradley 5K
58 doctor’s orders Finding Flexibility
WHEN IT COMES TO YOUR SKIN WE’VE GOT YOU COVERED. The Most Complete Dermatology & Cosmetic Surgery Center in Scottsdale Now Open!
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ed note / April 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
• • • •
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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!
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MLB Baseball season is officially back! Just coming off of the busiest time of the year in the Valley (aka spring training), I think we’re all warmed up now and ready to play ball – or at least watch the professionals do so. And what would an Arizona Diamondbacks baseball season be without Archie Bradley? The pitcher, who is known for his bushy beard, is ready to get back on the mound and live out his passion during yet another season. The young yet accomplished player is the definition of a true fan favorite and were catching up with him about all things baseball on page 46. We’re also living through another season, but this one isn’t so fun: allergy season. Whether you have the itchy and watery eyes, stuffed nose or pounding headache, what is usually an upbeat time of year can be ruined by allergies. While it’s easy to turn to prescriptions and over-the-counter fixes, we’re talking getting rid of your allergies through your diet on page 36. But, if you’re living sans allergies, head outside to take in all that spring has to offer. Going for a hike? You’ll need the best gear for your trek (page 44). Or, maybe you want to stay right in your backyard and work on your gardening skills. We found a cool potting tool that’ll make your work easier and more organized on page 22. Craving more seasonal stories? Check out athleisure floral fashion on page 26, and tips to spring clean your skin routine on page 54. Enjoy all that spring has to offer!
All the best, Gabby Richman Editor-in-Chief email@example.com Find our magazine on Facebook!
H AND I N ST I T U T E MI C H A EL F I TZ M A U R I C E, M D Founder of the Fitzmaurice Hand Institute Double Board Certiﬁed Hand Surgeon
Dr. Fitzmaurice’s advanced regenerative medicine techniques provide natural and long-lasting relief from hand and wrist conditions.
Dr. Fitzmaurice’s advanced regenerative medicine techniques, including platelet-rich plasma (PRP), stem cells, and hyaluronic acid, provide natural and long-lasting relief from carpal tunnel, trigger finger, tennis elbow and thumb arthritis among many other hand and wrist conditions. His passion for customized patient care and innovative techniques have redefined his specialty and made him one of the most sought-after hand surgeons in the country. Dr. Fitzmaurice is also a pioneer; he personally developed a line of nutritional supplements and patented surgical techniques to improve the safety and efficacy of hand surgery. When combined with regenerative medicine treatment, severe conditions that affect the hand can be alleviated and eliminated in the most effective ways possible for each patient.
S PEC I A LT I E S -
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
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P U B L IS H E R Bill Richman V I CE 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 AD 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
CON T R IB U T IN G WR IT E R S Kari Backlund, Lewis Elliot, Courtney Francis, David Larimer, Joyce Lee-Iannotti, Elizabeth Liberatore, Brittany Maroney, Aimee Mousavi, Karey Northington, Kelly Potts, Jeremy Scott, Breanna Thomas P H OT OG R A P H Y David Apeji, Good Thyme Kitchen, Mark Morgan, James Patrick
H OW T O C ONTA C T US E D IT OR IA L firstname.lastname@example.org 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
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CELEBRATE MOTHER’S DAY WITH ALOR & ISAAC JEWELERS
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/ complied by Kelly Potts
Turn up the Heat Sugar and salt are the downfalls to most diets, and they are definitely hard to resist, but now science has found a natural way to combat these cravings – spice! Results of one study found that spicy foods can trick our brains. While eating them, the researchers reported that spicy foods have the ability to make us taste the same (level of) saltiness as a salty food, even when a reduced amount of salt is actually consumed. Turn up the heat, and turn down the salt. Source: www.cnn.com.
Fighting off Depression
Wine for Your Health Evidence suggests that sipping wine may be good for your colon and heart, possibly because of the beverage’s abundant and structurally diverse polyphenols. Now researchers report that wine polyphenols might also be good for your oral health. Investigators found that wine polyphenols, specifically those in red wine, could fend off bacteria that cause cavities and gum disease. So, next time happy hour rolls around, drink up – it’s for your health.
People who eat vegetables, fruit and whole grains may have lower rates of depression over time, according to a new study. The study found that people whose diets adhered more closely to the Dietary Approaches to Stop Hypertension (DASH) diet were less likely to develop depression than people who did not closely follow the diet. In addition to fruits and vegetables, the DASH diet recommends fat-free or low-fat dairy products and limits foods that are high in saturated fats and sugar. When you’re feeling low, it might be best to skip the comfort foods and head straight to the healthy ones. Source: www.sciencedaily.com.
Source: www. sciencedaily.com.
Waist Matters According to a recent report, women with bigger waists relative to their hips are at more risk of heart attacks than men of a similar “apple shape.” The study showed the waist-to-hip ratio to be a better heart attack predictor than general obesity – 18 percent stronger than body mass index in women and 6 percent in men. Source: www.bbc.com.
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Healthy Skin Bacteria New exploration found a strain of bacteria that may protect against skin cancer. Researchers performed a molecular analysis of the bacteria’s metabolic products found on human skin and discovered that strains of the so-called staphylococcus epidermidis produce a chemical that protects against the formation and development of skin cancer. As the most common form of cancer, researchers are hoping this is a break in the case. Source: www.sciencedaily.com.
Is Fasting the Best way to go? According to a new survey – no. Intermittent fasting is the new trendy diet, where people fast or lower their calories substantially for a short
period of time. However, according to a new study, participants who did the intermittent fasting had a harder time following the diet, and had more people drop out of the study. The
group that did a “regular” diet of cutting calories and adding in exercise lost more weight than those who followed the fad. Source: www. bbc.com.
Cigarettes and Babies About one in 14 pregnant women who gave birth in the United States in 2016 smoked cigarettes during her pregnancy, according to a recent report. How does the Grand Canyon State stack up? While Arizona sits at 4.8 percent for women who smoke while being pregnant, that is still well under the 7.2 percent national average. Source: www.cnn.com.
Dr. Richard Jacoby, Scottsdale’s leading Podiatry expert answers your questions Q: WHAT IS PERIPHERAL NEUROPATHY? A: Your nervous system is divided into two regions – central and
peripheral. The central system includes the brain and spinal cord, while the peripheral system includes all the nerve roots and extremity nerves emanating from it. It’s a broad network, and all of these peripheral nerves transmit vital motor and sensory information throughout the body. A peripheral neuropathy may interrupt or distort some of these transmissions. Diabetic neuropathy and chemo neuropathy are two of the most prevalent kinds.
Q: WHAT CAUSES PERIPHERAL NEUROPATHY? A: The most common cause of peripheral neuropathy is diabetes.
Sometimes the cause is completely unknown (idiopathic). Here are some other potential causes for neuropathy: • • • • • • •
Autoimmune disorders rheumatoid arthritis or lupus Chronic kidney disease Infections such as HIV and liver infections Low levels of vitamin B12 or other problems with your diet Poor blood flow to the legs Underactive thyroid gland Toxin exposure such as lead, mercury, and solvents may lead to peripheral neuropathy. • Pharmaceutical drugs used to treat infections, cancer, seizures, or high blood pressure.
Q: WHAT ARE THE SIGNS AND SYMPTOMS OF NEUROPATHY? A: Signs and symptoms include: • Numbness or tingling in the hands or feet that gradually move upward into the extremities • Pain that is sharp or throbbing • Severe sensitivity to touch • Poor coordination • Frequent falls • Muscle weakness • Paralysis
EXTREMITY HEALTH CENTER UNIQUE MEDICAL SOLUTIONS
Q: WHAT KIND OF TREATMENTS EXIST FOR PERIPHERAL NEUROPATHY? A: There are several treatments available for peripheral neuropathy. • Medications, including pain medications, neurologic modifying agents, non-steroidal anti-inflammatory drugs (NSDAIDs), and antidepressants • Surgery, including the Dellon® Procedure for diabetic neuropathy or nerve release for mono-neuropathies like carpal tunnel syndrome • Calmare® device, a non-invasive FDA-cleared medical device shown to effectively alleviate pain associated with neuropathy • Laser therapy using specific wavelengths of light having a strong anti-inflammatory effect on tissues that help decrease pain • Injections, including steroids, numbing agents, and stem-cell rich anti-inflammatory injections Despite treatments on the market, many patients come to Extremity Health Centers reporting their doctor was unable to alleviate their pain. Dr. Jacoby welcomes challenging cases and has achieved unprecedented results in many of these patients. If you suffer from peripheral neuropathy that has not been successfully treated despite medications, schedule a consultation with Dr. Jacoby today to learn more.
7301 East 2nd Street, Suite 200 | Scottsdale, AZ. 85251 | 480.300.5022 | www.extremityhealthcenters.com
/ by Aimee Mousavi
4 Vita-minerals for Better Hearing
Aimee Mousavi works at Arizona Commission for the Deaf and the Hard of Hearing as a Deaf Specialist and Healthcare Provider Trainer.
As a kid, you might remember your parents telling you to “eat your carrots, you will have great eyesight” or “spinach will make you big and strong.” While this might have seemed like a ploy or a case of parental manipulation, science proves there really may be something to it. For example, calcium is known to build strong bones and zinc is a great immune system booster. But what you may not know is that some minerals are critical for protecting your hearing health. While it might seem like a no-brainer that eating a nutritious diet is important to keeping the body running efficiently, according to the Centers for Disease Control and Prevention, 80 percent of Americans fail to eat the recommended amount of vegetables and fruits. Consuming enough vitamins and minerals can go a long way in keeping you healthy, as they play a vital role in overall health and optimal body function. Here are four ways to improve your hearing.
1. Folate/Folic Acid/ Vitamin B9 Foods rich in folic acid help your body generate new cell growth and helps to increase circulation in the body, contributing to the overall health of the hair cells in your inner ear. Leafy greens, beans and citrus fruits are all high in folic acid.
tinnitus over time. Tinnitus is a buzzing or ringing in the ears and can occur as the result of injury or age-related hearing loss. Zinc can also ward off pesky ear infections because of its immune boosting properties. Food such as oysters, almonds and beef are a perfect source of zinc.
2. Magnesium/vitamins A, C and E Eating foods rich in magnesium, like bananas, potatoes, and artichokes, help to combat free radicals. Free radicals are emitted during loud noises – and the magnesium acts almost like a protective barrier for the delicate hair cells in the inner ear.
4. Potassium Potassium is an important mineral for regulating fluid in the blood and body tissue, as well as the fluid in the inner ear. This fluid is important as the inner ear is responsible for translating the noises that we hear. As we age, those levels naturally decline which could be a contributing factor or age-related hearing loss or for presbycusis. Potassium-rich foods include bananas, apricots, potatoes, spinach and lima beans.
3. Zinc Research shows that taking at least 50 milligrams of zinc each day can reduce the symptoms of
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Potting Perfection Syle and function combine
Spring has sprung and that means the flowers are flourishing. What better time to get in the yard and plant some beautiful new blooms? Instead of bending over to pot your new plants, use the Vifah Adjustable Height Potting Table. Built with style and function in mind, the table allows for easy gardening with a sleek design. Itâ€™s equipped with two shelves and plenty of storage space to keep for tools. Other features include three hangers for your potting procedure and a noise cancellation engineering dual motor for height adjustment with the push of a button, so you can garden at any height. The table is water-resistent and made of Acacia wood with steel construction. Available in multiple colors for $749.99 at Bed Bath & Beyond, www.bedbathandbeyond.com.
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/ by Good Thyme Kitchen
Egg Salad with Pickles
Makes 4 6 hard-boiled eggs 1 small dill pickle, chopped 1 tablespoon mayonnaise 1 tablespoon 0% Greek yogurt 1 teaspoon Dijon mustard 1 teaspoon pickle juice Pinch of kosher salt and pepper 4 pieces of multigrain bread 4 pieces butter leaf lettuce Fresh chives and paprika for garnish
In a steamer basket, over medium high heat, steam eggs for 14 minutes. Remove from heat and place in a bowl with cold water. Once eggs are cooled, remove shells and cut in half. Add yolks to a medium bowl. Add mayonnaise, Greek yogurt, Dijon mustard and pickle juice and use a fork to mash yolks to combine. Add in the chopped pickles. Chop up egg whites and gently fold into yolk mixture. Season with salt and pepper. Place butter lettuce on top of sliced bread and add a heaping scoop of egg salad to each. Top with fresh chives and a dash of paprika.
Kari Backlund and Courtney Francis are the founders of www.goodthymekitchen.com. They are recipe developers that focus on healthy, easy and realistic cooking that the entire family can enjoy.
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In Bloom Springâ€™s prettiest print flourishes in the workout fashion industry
Sleeveless golf polo, Lady Hagen, $42 at Dickâ€™s Sporting Goods, www.dickssportinggoods.com. Vintage rose yoga leggings, $72 at Katie Kime, www.katiekime.com. Coral gym bag, Vera Bradley, $138 at Zappos, www.zappos.com. Gel-Fit Sana 3 in deep violet, ASICS, $59.97 at Zappos.
weight loss news / complied by Kelly Potts
More Stress, More Weight According to a new study, long-term stress can do more than wear on you mentally. When researchers looked at looked at the levels of a stress hormone called cortisol in locks of hair gathered from study participants, they found levels of cortisol in the hair to be positively and significantly correlated to larger waist circumference and higher body mass index, or BMI. Cortisol is a hormone produced in the adrenal glands that is released into the bloodstream in times of stress. In addition to suppressing inflammation and regulating blood pressure, cortisol helps maintain steady supplies of blood sugar and gives an energy boost to handle emergencies. This may just prove that in addition to eating better, lowering stress is one of the keys to losing the weight. Source: www. sciencedaily.com.
Go Vegan for Your Diabetes Researchers found that overweight people who switched to a vegan diet for 16 weeks showed improvements in insulin sensitivity plus the functioning of beta cells compared with a control group. The vegan diet also led to improvements in blood sugar levels, both during fasting and during meals. It is estimated that more than 30 million people in the United States are living with diabetes, and Type 2 diabetes accounts for around 90 to 95 percent of all cases. The takeaway: Skip the diary and meat on your next meal. Source: www.medicalnewstoday.com.
Obesity: Still on the rise Contrary to prior beliefs that childhood obesity was on the decline, one study found obesity is still widespread. In a study published in the journal Pediatrics, researchers found obesity among American children is still on the rise, with kids ages 2 to 5 years old seeing the most drastic increase. The analysis found the percentage of children ages 2 to 19 years old who are obese increased from 14 percent in 1999 to 18.5 percent in 2015 and 2016. Additionally, the obesity rate in children ages 2 to 5 jumped from 9 to 14 percent, bringing them to their highest level of obesity since 1999. Source: www.usnews.com.
Low carb or low fat? According to a new study performed by Stanford University School of Medicine, neither a low-carb nor a low-fat diet is more or less effective; both help you shed weight in similar proportions. So, when choosing your next diet, its all about what is easiest for you to cut out, leading to the most effective diet. Source: www. usnews.com.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.
running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.
THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue
WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.
COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues
HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.
CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $149. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!
solo scottsdale by Gabby Richman / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Stacy Axon AGE: 49 ABOUT ME: As an entrepreneur, I value having control over my time. Living a life on my terms, and empowering others to do the same is what inspires me. I have a zest for learning and for life! I am a possibility thinker who loves music, new experiences, the arts, travel and I am a foodie. A perfect day would be a refreshing walk in the morning along the beach, breakfast overlooking the ocean, connecting with good friends, perhaps some time at the spa or walking through an art festival, great conversation over dinner, then enjoying a cocktail while watching the sun set. MY FAVORITE BOOK IS: The Breakthrough Experience by Dr. John Demartini WHAT I’M LOOKING FOR IN A SIGNIFICANT
Interested In Meeting Our Single? Email her via email@example.com. Please put “Stacy” in the subject line.
OTHER: A partner – someone that I can truly connect with. I would love to converse on a variety of topics, and have someone I can count on and explore this incredible world together. Someone that loves to laugh, has similar values and goals, and doesn’t have drama. Successful, driven, yet appreciates and desires downtime. If he can cook, that is a bonus! THE MOST IMPORTANT QUALITIES TO ME ARE: Honesty and integrity are paramount. A sense of humor, willingness to learn and not take themselves too seriously. THE LEAST IMPORTANT QUALITIES TO ME ARE: If you’re the rare breed to have zero sports interests, that would be absolutely okay!
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.
SINGLE, SUCCESSFUL, SELECTIV E... SIMPLY TOO BUSY?
Amber Kelleher-Andrews CEO
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Scottsdale | San Fr ancisco | Las Vegas | San Diego | Los Angeles | Seattle | New York | Chicago Dallas | Houston | Boston | Atlanta | Washington DC | Denver | Miami | Stockholm | London
/ by Jeremy Scott / photos by James Patrick
Buddy Battle The race to 300
Jeremy Scott is an expert advisor for Olympian Labs Nutrition and Reebok. He owns and operates Jeremy Scott Fitness, located at 7750 E Redfield Road, Suite D106 in Scottsdale. For more information, call 605.481.2611 or visit www.jeremyscottfitness.com. Jeremy is joined by fitness coach Monica Millage.
Training solo can be fun but for most of us, we never really push ourselves into that next gear or peak level we are capable of. For that reason, one of our favorite training protocols is to battle a buddy in a fun competitive way to help you reach your full potential in the gym. In this basic yet super challenging buddy workout, you and a partner of similar athletic ability will push each other in a race to 300 total repetitions with this three-movement work out.
muscle The Setup: The total goal for the workout is to complete 100 calories on the Assault AirBike, 100 burpees, and 100 butt-to-ball bodyweight squats.
We break it up in 10 sets of: 10 cals on the bike, max effort speed 10 burpees 10 butt-to-ball squats Thatâ€™s one cycle. Repeat for 10 total cycles, resting only as needed, trying to beat your partner but always remember to chase quality reps not just the clock.
Use this super challenging buddy workout to push each other into that next gear in a race to 300!
The Coaching Cues 1. Assault AirBike Hop on the bike and, with max effort, push evenly with both feet and hands simultaneously. Give your max effort until you see the monitor hit 10 cals. For most of you, under 60 seconds should be the goal. 2. Burpees Starting in a standing position, move into a squat stance with your hands placed on the ground. Kick your feet back into pushup position while having your arms extended. Immediately return to your feet into the squat position and stand or hop up from there. Repeat this pattern for all 10 reps.
3. Butt-to-Ball Squats Standing tall up top, back straight, chest out with your weight on your heels, you will squat down to your full range of motion until your butt hits the ball. Spring back up to the standing position and repeat this pattern until you hit 10 total squats to depth.
balance / by Joyce Lee-Iannotti
Joyce Lee-Iannotti works for Banner – University Medical Center Phoenix as the Sleep Center director.
5 Sleep Myths Debunked Are you having trouble getting a good night’s sleep? Do you think you might have a sleep disorder? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, nearly 40 million people in the U.S. suffer from chronic sleep disorders and an additional 20 million people experience occasional sleep issues. Lack of sleep and sleep disorders are among some of the most common and readily treatable health problems, yet they are frequently overlooked. Getting the recommend hours of sleep each night is important for optimal mental health, daily performance and overall physical health. Let’s set the record straight on the following sleep habits to help you get some quality shut-eye:
1. The more sleep, the better. Its recommended to get between seven to nine hours of sleep for teens and adults, 10 to 11 hours for school-aged kids and even more for toddlers. Too much sleep has been linked to higher rates of mortality and disease, as well as depression. 2. A night cap will make it easier to sleep. While a glass of wine or two might help you relax, it certainly does not put you any closer to the restorative sleep your body needs. In fact, research suggests just the opposite. Studies show that it takes the average person about three hours to metabolize 8 ounces of wine (even longer if its liquor). Therefore, consuming alcohol within three to four before bed means that as the alcohol
wears off, your sleep will become fragmented, causing you to wake more frequent and not get enough REM sleep. 3. My snoring only affects those around me. We all know that snoring can be disruptive to those around us. What many of us don’t realize is that it can often be an alarm for greater health concerns. Habitual snorers are at risk for serious health problems, including obstructive sleep apnea, stroke, heart disease, chronic daytime fatigue and overall poor sleep quality. 4. The TV helps me fall asleep. According to the National Sleep Foundation, 95 percent of Americans use some sort of electronic device within an hour of falling asleep. The light omitted from electronic devices prohibits the production of melatonin, which tells your body that it’s time to sleep. Night time viewing also can create anxiety and lead to depression. 5. Having a full stomach helps me sleep better. Nighttime noshing and going to bed on a full stomach are a recipe for a poor night of sleep. As are gorging on foods that are high in calories, fats, spice and acidity. This combination can make it difficult to fall asleep, and stay asleep, due to increased body temperature, metabolism and acid reflux. Instead opt for sleep promoting foods like bananas, almonds or warm milk.
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nutrition / by Karey Northington
Eat Your way to Allergy Relief Reduce seasonal symptoms by adjusting the menu
It is that time of year again. The flowers are blooming, the desert is turning green, people are sneezing, and those eyes just won’t stop itching. It is allergy season, and it has the potential to make Valley residents miserable. There was a point in time where allergy relief was sought in Arizona. Not today, with the combination of the native greenery and flowers along with the various plants and grasses brought to Arizona, seasonal allergies abound. With the increase in the local population experiencing symptoms, getting an allergy test is as common in Arizona as a yearly physical. Before turning to the over the counter antihistamines, try adjusting your diet for allergy prevention and relief. As Hippocrates once said, “let food be thy medicine.”
Quercetin An apple a day helps keeps the doctor – and your allergies – away. Foods with quercetin, a plant pigment, like apples, berries, onions (or red wine) are natural antihistamines. Along with its anti-inflammatory properties, it is also a potent antioxidant. Additionally, in a 2016 study, researchers found that people whose diets incorporated apples as a staple food had greater protection against both allergies and asthma. Whip up a delicious berry salad or unwind with a glass of red wine this season to boost your intake of quercetin. Vitamin C You’ve heard that vitamin C can help fight off a cold, but did you know that it can also reduce the histamine response caused by allergens? To increase vitamin C in your diet, choose vitamin C rich choices like kiwi, oranges or citruses. Broccoli and Kale are also rich in vitamin C. Kale chips baked in the oven with a mist of olive oil and sea salt are nearly impossible to pass up – even for the pickiest of eaters. Bromelain One more fruit that you should not skip is pineapple. The tropical option contains an enzyme called bromelain. Pineapple is the only available natural source of the bromelain. Dr. Lawrence Rosen, the coauthor of Alternative Treatments for Children, touts that bromelain can reduce irritation that can exacerbate asthma symptoms that can be particularly troublesome this time of year. It is also report-
ed to reduce the histamine response and decrease inflammation in the nasal passages. Omega-3 Fatty Acids Omega-3 fatty acids in salmon, tuna, and mackerel have many health benefits. They can also reduce inflammation, a key component in asthma. A 2017 study in Japan found that those who ate more fish had lower levels of hay fever/allergic rhinitis. Consider adding a high-quality fish oil supplement to your daily vitamins if you prefer to steer clear of fish. Probiotics Kefir (a fermented drink) contains probiotics that can benefit your digestive and gut health while easing your allergies. These live active cultures help prevent and treat seasonal allergies. You can also find these cultures in fermented foods like kimchi or sauerkraut. For optimal results, start your day with a dose of kimchi or kefir on an empty stomach. Build a Tolerance Local honey seems to have mixed research regarding the benefits. Regardless, it is worth a try. The theory is that exposure to the pollen in your area will build a tolerance and lessen symptoms. Building a tolerance to the allergen is similar to the methods used in Arizona with sublingual tablets to increase exposure in a controlled environment to various grasses and ragweed that are the most common offenders. Take a trip to your farmers market for a jar of local honey.
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Recipe provided by The Bodhi, www. thebodhi.com.
Three Events Around Town This Month 8th Annual Larry Fitzgerald Double Play Celebrity Softball Game When: April 21; gates will open at 5 p.m.; Home Run Derby, 6 p.m.; main game, 7 p.m. Where: Salt River Fields at Talking Stick, 7555 N. Pima Road, Scottsdale. Cost: Tickets start at $20, plus attendees are encouraged to bring a non-perishable food item that will be donated to United Food Bank. In addition to seats at Salt River Fields, there are two exclusive ticket opportunities, four tickets in each dugout that allows fans to be right in the action. These dugout box tickets are $500 each (only 4 seats per dugout). Parking is free.
Girls on the Run 5K
JDRF Rock & Run 5K/10K
When: April 28; registration, 7 a.m.; 1-mile fun run/walk, 7:45 a.m.; 5K start, 8:30 a.m.
When: April 28; registration and vendor village, 6 p.m.; race, 7:45 p.m.
Where: Wesley Bolin Memorial Plaza, 1700 W. Washington St., Phoenix. Cost: $15 registration includes an event T-shirt, finisher ribbon and other giveaways. Online registration closes April 24 at midnight. Information: www. gotrmc.org.
Information: www. saltriverfields.com.
You will need: Food processor or blender Knife Measuring spoons Baking sheet Parchment paper Cutting board Ingredients: 1 (15-ounce) can chickpeas or 1½ cups (250 grams) cooked chickpeas cup fresh lemon juice cup tahini 2 tablespoons water
Where: Sloan Park, 2330 W. Rio Salado Parkway, Mesa
1 small garlic clove, minced
Cost: 5K, $35; 10K, $45. Price includes a T-shirt, giveaways, and one ticket for your choice of beer, wine or liquor.
½ teaspoon ground cumin
Information: www. jdfr.org.
Directions Preheat oven to 400 F. While oven is heating up, scrub beets (with skin on) under cool water. Line a baking sheet with parchment paper and add beets. Place in oven to roast for about 25 to 30 minutes or until beets are soft. Allow beets to cool in refrigerator. While beets are cooling, put tahini and lemon juice in a food processor and allow to process for about 30 seconds. While the food processor is on, slowly add the chickpeas, 1/2 cup at a time. Allow to process until chunky, and then add the water. While the food processor is on, slowly add the olive oil, garlic, cumin, and paprika. Allow to blend until smooth and turn food processor off. Leave mixture in the food processor for the next step. When the beets are cool, peel the skin and dice into squares. Turn food processor back on and add the beets. Blend until smooth and serve!
2 tablespoons olive oil
teaspoon paprika 1-2 medium sized beets Beets (about 7 ounces, or 150 grams)
Plastic Surgery Stats
Four Seasons Resort Scottsdale at Troon North The spa at the North Scottsdale resort kicked off its candlelight yoga series last month. Attendees are treated to an hour-long yoga flow practice while enjoying sunset views on the resort’s outdoor lawns. After the session, the evening concludes with a glass of red or white wine and time to mingle with friends al fresco in candlelight, at no additional charge. The classes, which will begin at 6:30 p.m. April 12 and 26, are open to both resort and local guests. Local guests are encouraged to bring their own yoga mats. All guests should check in at the spa upon arrival. $20 per person. To reserve a spot or for more information, call the spa at 480-513-5145.
The American Society of Plastic Surgeons recently released its 2017 plastic surgery statistics. The stats reported show continued growth in procedures over the last year. Interested to see what some of the most popular procedures were?
Top five cosmetic surgical procedures (1.8 million total):
Top five cosmetic minimally invasive procedures (15.7 million total):
1. Breast augmentation (300,378 procedures, up 3 percent)
1. Botulinum Toxin Type A (7.23 million procedures, up 2 percent)
2. Liposuction (246,354 procedures, up 5 percent) 3. Nose reshaping (218,924 procedures, down 2 percent) 4. Eyelid surgery (209,571 procedures, approximately the same as 2016) 5. Tummy tuck (129,753 procedures, up 2 percent)
2. Soft Tissue Fillers (2.69 million procedures, up 3 percent) 3. Chemical Peel (1.37 million procedures, up 1 percent) 4. Laser hair removal (1.1 million procedures, down 2 percent)
Mountain Shadows Resort The resort’s spring yoga series, hosted by Karma Juice, kicked off March 15 and runs through April 26. Each Thursday from 6 to 7 p.m., local residents and hotel guests are invited to gather on the Mountain Shadows lawn as instructors from local yoga studios around the Valley guide guests through challenging poses. Post-class, yogis will enjoy special giveaways and wine served outdoors. Additionally, after the session, guests can socialize in The Living Room for bites and select $5 wines or keep the heart rate going at the resort’s fitness center and outdoor pool. Free to attend. www.mountainshadows.com.
5. Microdermabrasion (740,287 procedures, down 4 percent)
Grocery Store Sprouts in Gainey Ranch Sprouts Farmers Market’s 38th Arizona store will open April 11 at the Shops Gainey Village. The fourth store this year to open in the company’s home state, this Sprouts location will offer more than 19,000 fresh, natural and organic products throughout the store, including Sprouts’ famous farm-fresh produce, a full-service Butcher Shop and Fish Market, more than 7,500 products in the Vitamins and Supplements Department, and a salad bar and convenient prepared meals for on-the-go lifestyles at The Market Corner Deli. The first 200 people in line when doors open at 7am on April 11 will receive 20 percent off their total initial purchase. All shoppers on grand opening day will receive a free reusable shopping bag with purchase, and enjoy grand opening deals throughout the store. www.sprouts.com.
Enjoy the weather while moving to some music at Keirland Commons. Every Saturday from April 21 to May 19, the shopping center will host its annual Kierland Concert Series in the Center Plaza. Music will run from 6 to 8 p.m. The schedule is as follows: April 21: Apple – Beatles tribute band April 28: Chuck E. Baby – classic rock favorites May 5: The Real Thing – pop, rock, and variety May 12: Rock Lobster – retro 80s band May 19: Nineball – popular covers
Get that Pilates Body Mid-March, Phoenix resident Kim Pickens opened a location of Club Pilates, a franchise boutique Pilates studio, in North Scottsdale, located at 31313 North Scottsdale Road. The company offers members a specialized full-body reformer fusion workout, intended to improve posture, balance, flexibility and strength. Members can choose from four class levels and eight signature group class formats that utilize a variety of equipment, including Reformers, EXO chairs, TRX, Trigger Point, springboard and Barre. www. clubpilates.com/ northscottsdale.
Jeremy Scott Fitness presents
47 DAY Transformation www.47daytransformation.com
Brokers for Kids Each year, the Scottsdale Active 20-30 Club hosts a charity sporting competition called Brokers for Kids and Agents Benefitting Children. With more than 500 participants expected, the April 13 event is a must-attend. Here, residential and commercial real estate professionals will go head-to-head at Scottsdale Stadium, all for a good cause. Throughout the year, these real estate teams and industry workers have been raising money through various fundraising efforts for two charities: Boys Hope Girls Hope and the Care Fund. The teams will come together to participate in the Olympiad Championship which includes football toss, bag toss, bocce ball, and dodgeball. People can help by purchasing raffle tickets to win a new 2018 TOYOTA. Each ticket is $25 or five raffle tickets for $100. Last year, the event raised a record-breaking half-million dollars. www.scottsdale2030.com.
JOIN US FOR A TOTAL MIND, BODY, AND LIFESTYLE HABIT TRANSFORMATION-COACHING PROGRAM STARTING APRIL 9TH — MUST REGISTER BY APRIL 7TH 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 JayLab Pro Platinum Supplement Kit Reebok Apparel Prize Package (retail value over $1700)
photo courtesy of Taylor Jackson/Arizona Diamondbacks
ADULT GROUP TRAINING 1 ON 1 PERSONAL TRAINING NUTRITION COACHING
(605) 481-2611 7464 E. Tierra Buena Lane Scottsdale, AZ 85260 jeremyscottfitness.com
CHEAT DAY AT CHASE FIELD What’s better than heading out to a baseball game? Enjoying your favorite ballpark eats while watching your team slide into home. Forget the boring hotdogs and plain pretzels and opt for one of Chase Field’s new indulgences. Some Instagram-worthy highlights include the 18-inch Asada dog (Big Dawgs, section 126), steak and ale tots (Taste of Chase, section 130), fried chicken bahn mi (Taste of Chase, section 130), and curd & Q burger (Burger Burger, suite level). www.dbacks.com.
crazy 8s Bees are the source of the tasty honey you put in your tea, and incorporate into desserts other delicious dishes. But, have you ever stopped to think about what else these insects can do? Sure, you know that they also pollinate our crops, but there’s so much more to these buzzing creatures. While most people are scared of them and their stingers, they are, in fact, very important us and our environment. Learn eight more facts below.
1. Working hard. During chillier seasons, worker bees can live for nine months. But in the summer, they rarely last longer than six weeks – they literally work themselves to death. And… they never sleep! 2. Recognization. According to the New York Times, honeybees make out faces the same way we do. They take parts – like eyebrows, lips, and ears – and cobble them together to make out the whole face. It’s called “configular processing,” and it might help computer scientists improve face recognition technology.
Crazy Facts About Bees 42
3. Girl Power. A colony of bees consists of 20,000 to 60,000 honeybees and one queen. Worker honey bees are female, live for about six weeks and do all the work. 4. Oh, honey. The average honeybee produces 1/12 of a teaspoon of honey in its lifetime. To make
one pound of honey it would take 556 workers and 2 million flowers. 5. Economy boosters. Bees are reportedly responsible for 80 percent of pollination in America. That’s a lot of food that they keep stocked in our grocery stores and on our shelves, and it’s a loss that we can’t afford as an economy. 6. Insect connect. Bees communicate by smells called pheromones and by performing special “dances.” 7. Finding home. Each colony smells different to bees, this is so they can tell where they live! 8. Special powers. Bees are the only insect in the world that make food that people can eat. Honey contains all of the substances needed to sustain life, including enzymes, water, minerals and vitamins.
The Joke’s on Us! So go ahead and laugh already – hey, it’s good for you!
A police officer attempts to stop a car for speeding and the guy gradually increases his speed until he’s topping 100 mph. The man eventually realizes he can’t escape and finally pulls over. The cop approaches the car and says, “It’s been a long day and my shift is almost over, so if you can give me a good excuse for your behavior, I’ll let you go.” The guy thinks for a few seconds and then says, “My wife ran away with a cop about a week ago. I thought you might be that officer trying to give her back!”
Q: Why can you never trust an atom? A: Because they make up everything
A Boy Scout says to his scout leader, “Sir, is this snake poisonous?” The scout leader says, “No, that snake’s not poisonous at all.” So, the boy picks up the snake which bites him, and the boy starts to spasm as the other kids look on in horror. The scout leader says, “But that snake is venomous. Poison is ingested or absorbed, while venom is injected. Let’s get it right next time, boys.”
Two friends are talking at work, when one turns to the other and says, “Do you know how to use Outlook?” The other replies, “As a matter of fact, I Excel at it.” “Was that a Microsoft Office pun?” the first person says while laughing. “Word,” replies the friend.
toys, tech & gear / by Kelly Potts
To the top and Back
Accessorize before heading out on a spring hike April in Arizona brings out the best in the weather, food and things to do! One of the most popular outdoor activities this time of year is finding that perfect trail and going for a leisurely or strenuous hike. Whether you are staying near home or exploring all that Arizona has to offer, we have rounded up the perfect accessories to take with you on your next adventure.
AfterShokz Trekz Titanium Wireless Headphones Jam out all the way to the top â€“ but do it solo. No one else wants to hear your â€™90s pop remixes all the way up the trail! This lightweight titanium wraparound headband (with headphones) bends and flexes for increased durability, while the OpenFit design ensures maximum situational awareness and comfort during longterm wear, perfect for any workout or hike. $99.95 at REI, www.rei.com.
Picnic at Ascot Perhaps you have someone to impress when you reach the peak of the mountain, or you just feel like having a picnic. Either way, long hikes call for sustenance to fuel for the way down. This high-quality, fully equipped, insulated picnic backpack includes all you need to get your grub on during your day out. Inside the stylish canvas pack, you’ll find setting for two including plates and napkins, stainless steel flatware, acrylic wine glasses, a hardwood cheese board, a cheese knife, a corkscrew, and salt and pepper shakers. Going for a relaxing hike? The product also has an insulated wine bottle holder attached to its side and comes with a fleece blanket for those chillier days on its other side. Now all you need to pack is the food and wine! Prices vary at Amazon, www.amazon.com. Quest 2L Hydration Pack Need a water bottle and a backpack? Look no further than the Quest 2L Hydration Pack. This backpack boasts a main compartment to house your larger gear and items, while the exterior section and pockets (there are mesh pockets on either side for a quick stash spot) help you stay organized. An integrated PE sheet and compression straps prevent your
gear from shifting, while still offering back support for allday use. What could be better? $49.99 at Dick’s Sporting Goods, www.dickssportinggoods.com. Outward Hound Hands-Free Hipster There’s only one thing better than going on a hike with friends …taking your furry best friend along for the adventure. This Hands-Free Hipster features three zippered pockets, one mesh water bottle holder, dual D-ring clips and a 5-foot leash for your dog. The best part: The leash is adjustable so you have room to let your pup roam, or have him or her right by your side. Make sure you pack extra water because you’re not the only one who needs to keep hydrated when out on a warm spring day! $17.99 at Chewy, www.chewy. com. CamelBak Podium Water Bottle - 24oz Not going on a long hike? Or, don’t want to carry a big, heavy water bottle? The CamelBak Podium Water Bottle is the solution you have been looking for. The lightweight water bottle is spill-proof, contains a selfsealing Jet Valve, and has a removable lid for easy cleaning. It also features a positive lockout that eliminates any leaks. $9.95 at Back
Country, www.backcountry.com. Merrell Women’s Moab 2 Waterproof Hiking Shoes A perfect hike requires the right gear and, in this case, the right shoes. Enjoy your hike without feeling weighted down like typical clunky hiking boots in Merrel Women’s Moab Waterproof Hiking Shoes. The waterproof leather and mesh upper combined with a bellows-style tongue will keep moisture and debris out, while the breathable mesh lining will keep your feet from overheating. They might just be the perfect fit for the perfect hike. $119.99 at Dick’s Sporting Goods.
OVEN ROASTED CHICKEN
SUBWAY FRESH FIT® should not be considered a diet program. Visit Subway.com for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a
registered trademark of Doctor’s Associates Inc.
14SUBP166 Smart Tasty Choices Ad_FIN.indd 1
11/5/14 11:57 AM 04/18 ScottsdaleHealth 45
/ by Elizabeth Liberatore / photos courtesy of Sarah Sachs/Arizona Diamondbacks
Get to know Arizona Diamondbacks fan favorite pitcher, Archie Bradley
ay before Archie Bradley made the big leagues, he enjoyed the simpler times as a young boy playing baseball. Some of his favorite memories back then were hanging out with his friends and, like most growing kids, snack time. After all, nothing motivates an amateur athlete better than a pack of Gushers or a handful Goldfish Crackers post practice. “At that time, you are playing just to have fun. Practice was exciting, and it became a gathering for all your friends. It’s still like that now, but back then especially it was almost like a big hangout.” Bradley adds, “Just being able to be around people is where my love for the game started.”
SWEET HOME OKLAHOMA Bradley was first introduced to baseball by his father at the age of 4 in their hometown of Muskogee, Oklahoma. The rest, as the saying goes, is history. But baseball wasn’t his only niche. The young athlete was also a very talented football player. As well as being a starting pitcher on his high school’s baseball team, Bradley was the varsity football team’s quarterback. “Baseball is my first love, but I fell in love with football more, especially as I got into it playing quarterback like everyone wants to,” he admits.
His athletic prowess caught the eye of the University of Oklahoma, where he was slated to play football and baseball. “In addition to playing sports, I knew I wanted to study sports. Some ideas back then included sports broadcasting, journalism and business management,” he says. The Oklahoma Sooners never got a taste of the rising athlete’s capabilities since the major leagues were already knocking on his door. Bradley was selected as the seventh overall pick in the 2011 MLB draft by the Arizona Diamondbacks.
THE MAJOR LEAGUES By 22, Bradley was a professional baseball player. He made his debut with the D-backs, first donning his No. 25 jersey, on April 11, 2015. The team won against the Los Angeles Dodgers that day with a final score of six to zero, a day he will never forget. Bradley says he got a particular feeling at the first game of his professional career, and he has continued to have that same, special feeling when standing on the field each game since. “When the national anthem is being sung, I’m looking around. Every day I remember and I’m reminded that I’m playing a game for a living, that it’s my job,” he says. When he first started out, Bradley was really just trying to figure it all out. “Admittedly, I still am,” he laughs. This was big. Like big leagues big. The 22-year-old athlete knew he had to grow up and mature as fast as he could in order to navigate a grown man’s game in a pro clubhouse. Fortunately, he wasn’t in it alone. Bradley learned the ropes with a little help from his friends: Bronson Arroyo, Paul Goldschmidt and Zack Greinke. “I really tried to watch and pay attention to what these guys did,” he recalls. “There’s a reason some of them are All-Stars and Most Valuable Players and are playing as long as they are playing right now. I tried to take a step back and do more watching – paying attention to their routines and their day-to-day activities.” Being a silent observer proved to be beneficial for the new Arizona Diamondback. In his debut game alone, Bradley pitched six shutout innings and got his first single, major league hit. He became the first pitcher in MLB history to face a defending Cy Young Award-winner and World Series MVP in his first two starts. In 2017, Bradley was the first relief pitcher to hit a triple in a postseason game. This was also the first two-run RBI triple of his professional career. So yeah, observing his teammates has done him some good. It’s been three years now since moving from Oklahoma to the Valley. Although there is no place like home, Bradley admits that there is nothing better than living and working in the Grand Canyon State. “It’s a hidden gem; it really is,” he says of the area. “From the golfing to the Scottsdale community to the nightlife and weather, I absolutely love it here.” As for the upcoming season? Bradley feels this year’s talented roster combined with a unified team attitude and a shared goal may just be the recipe for success.
“When you return this many guys, your same manager and everyone is hungry and everyone has the same vision, it is exciting,” he says.
“WHEN THE NATIONAL ANTHEM IS BEING SUNG, I’M LOOKING AROUND. EVERY DAY I REMEMBER AND I’M REMINDED THAT I’M PLAYING A GAME FOR A LIVING, THAT IT’S MY JOB.”
From minor leagues to the majors, Bradley’s workout routine also did some maturing with him. When he first started training with the D-backs, he quickly learned it wasn’t about working out harder, but working out smarter. The pitcher began to listen to his body, give himself more days off and practice recovery rather than doing sprints or lifting. “Right now, a lot of my workout routine is conditioningbased,” he explains. “I try to be in really good shape and especially last year with my role that I was going to be used a lot. So I need to be in shape and ready to go as much as possible.” With majestic foothills at his disposal, Bradley likes to hike the likes of Camelback Mountain and Squaw Peak. Running outdoors is also a good release for the baseball player. “I run a lot outside in the off-season. With such good weather here, it’s easy to run nearly every day outdoors,” he says. As most of us know, maintaining a healthful lifestyle means 25 percent exercise and 75 percent diet. In addition to his workout routine, Bradley is also keen about what he puts in his body. It’s easy to fall off the eating right bandwagon when you’re the only passenger. However, Bradley is joined by his roommate and fellow Arizona Diamondbacks player, Jake Lamb. “What you eat directly affects your recovery, how you feel, your sleep, your performance, everything,” he says. “I would say that’s where Jake and I have been really good for each other. We’ve really cracked down, we hold each other accountable and we do a really good job with it,” he explains.
BEING “THE BEARD” With his effervescent spirit and bushy (yet perfectly groomed) beard, Bradley has quickly become a fan favorite over the years. In the regular season, which kicks off on March 29 at Chase Field this year, Bradley is adamant about interacting with fans before and after all games. He admits that seeing people don his jersey will forever be surreal. “It’s something you don’t ever think you are going to be in a position to see. So it is cool,” he elaborates. Yes, his athletic skill set and friendly disposition is what fans scream and shout over. His wild facial hair is the cherry on top of all of that. It’s Bradley’s trademark look that he’s proudly been working on since Halloween 2016. “It isn’t difficult to maintain, just annoying. A lot of prep work goes into this thing,” he smiles. Don’t worry all you pogonophiles, because the player’s epic beard will appear in all its glory during the 2018 regular season. At least for now... “It is definitely going to get shaven off at some point, but not anytime soon,” he divuldges. To learn more about Archie Bradley and the Arizona Diamondbacks, visit: www.mlb.com/dbacks.
by Brittany Maroney / photos by James Patrick
Writer Lindsey Schwartz talks women empowerment and conquering her own fears
Lindsey Schwartz is a true small-town Midwestern girl at heart. Like many of her schoolmates, she was told that professional success would come by joining a great company, attaining a decent salary and climbing her way to the top. She always sensed that this path was not the road for her, but it would just take digging deep to discover how limitless her potential could be.
Dreams of Fulfillment In 2010, the 26-year-old packed up her car and moved West, from Wisconsin to Phoenix. The opportunities seemed endless for the young college graduate, until a year later when she woke up to the realization that this wasn’t where she wanted to be in life. She was working at what some would believe to be a dream corporate job and she still felt unfulfilled. Schwartz had an urge to start something that was just hers, to build something that inspired others, and to share her own personal truths. Yet, something kept holding her back from quitting her job and jumping into the world of entrepreneurship. There was a persistent little voice in her head, one that simply wouldn’t go away. Even after she launched her own part-time nutritional supplement business, the voice continued to swirl with doubts, fears, and crushing insecurities. It left her paralyzed and fearful of the future. “I was terrified of taking the leap and not being successful. Failure felt overwhelming and I really didn’t believe I had it in me to overcome those fears,” Schwartz says. “I looked around me at all of these incredible people that had taken the chance at starting their own businesses and seemed to have done it effortlessly. They were confident, self-assured and they knew what they were doing. When I compared it to myself, I felt like I was no match. How could someone like me, with so many doubts, succeed?”
Overcoming Fears Overwhelmed by her insecurities, the entrepreneur started to search for answers. She was shocked to find out that most women felt the same way she did prior to launching their businesses and was quickly overwhelmed by the universal response that “she could do this.” They not only supported her – they had no doubts she would be amazing at it. “The women around me were so staunchly supportive.
Friends, strangers, acquaintances, they all believed in me. It was an incredible feeling and it made me realize that if I wanted to mentor others, than I had to learn to walk the walk.” In a cocoon of positivity and support, Schwartz soon decided that fear couldn’t stop her and started believe in herself just as much as her peers did. In 2010, she became an independent distributor for Isagenix, offering nutrition services. After that, all the pieces began falling into place. Schwartz became a fitness competitor and winner in and was recently named as an ambassador for Lululemon Scottsdale Quarter. She began motivational speaking and, eventually, became a best-selling author.
Paying it Forward One of Schwartz’s biggest accomplishments thus far is her yearly event (typically held in the fall) called the Powerhouse Women’s Event. Founded on supporting the everyday woman’s personal health and wellness, while simultaneously creating networks of support for those that had the gut feeling that the world could be so much more, the speaking series focuses on mobilizing women around their big ideas, dreams, and goals. “Once I shed the self-doubt, I found I was truly unstoppable,” she recalls. “I had all of these amazing ideas and I could make them a reality. It was at that moment that I really felt the freedom to create. I wasn’t afraid of failure anymore and I realized every idea didn’t have to create an income. After that, it kind of just took on a life of its own.” After feeling the freedom of accomplishing her goals, Schwartz went on to write her own book, Powerhouse Woman: How to Get Out of Your Own Way, Fulfill Your Unique Purpose, and Live a Powerful Life. The novel is a narrative on how other women can harness their dreams and make their passions a reality. It provides readers with practical and realistic tools, then allows them to practice those tools right in the book. The text asks questions, allowing readers to reflect and then answer in designated places in the novel. “From the very start, I realized I had a key piece of advice that more women needed to hear,” she explains. “By publishing my story, I was ensuring that more women would hear the message and be inspired to work for their dreams.” The book can be found on Amazon or at Barnes & Noble. For more information, visit www.lindseyschwartz.com.
/ by David Larimer
David Larimer is the Clinical Program Director at Scottsdale Recovery Center (SRC). He has helped develop a worldrenowned long-term treatment program at SRC. David brings to the table tremendous business and recovery experience, passion, commitment, honesty and integrity. He has been in the substance abuse field, in many different capacities, for the past seven years.
TELLTALE SIGNS YOU MIGHT BE ADDICTED TO ALCOHOL
Alcoholism and Relationships Are you enabling your loved ones?
Avoiding family or close friends while drinking Drinking heavily because of stress or a situation Black out often
As we get older, the stressors of relationships, bad breakups, work, engagements and even weddings make us vulnerable. For many, an unhealthy relationship with alcohol develops gradually and unexpectedly over years or even decades. Although alcoholism is preventable, many people insist they are capable of functioning in society and are unaware of how it impacts the relationships surrounding them. Unfortunately, there is no such thing as a functioning alcoholic. If you have ever loved an addict, you understand there is nothing more painful than the helplessness you felt while watching someone you adore destroy him or herself. It doesn’t matter how hard you try. It seems near impossible that the day will come when they stop. They will burn bridges with family and friends without a care in the world because alcohol is their priority. In honor of April being Alcohol Awareness Month, an important time to educate and raise awareness of substance abuse with alcohol, let’s take a look at some of the ways alcoholism can affect those around you.
Feeling unconformable if alcohol is not available Failing to keep promises and responsibilities Having financial/family problems from drinking
Effect on Relationships The changing behaviors in someone struggling with alcoholism can be hurtful, confusing, alarming and scary. Relationships with family and friends fade and other responsibilities begin to disappear. Alcohol abuse in the workplace can lead to decreased productivity and lower quality of work. The effects can result in acting unprofessional toward coworkers, clients or customers. The individual might show up late to work or not show up at all because of the night before. Alcohol is not cheap, and ongoing drinking can quickly escalate and lead to serious financial problems. Alcoholism radically shakes up the financial stability of an individual and his or her family. Continuing a relationship with someone who suffers from alcoholism is extremely challenging. The communication will become reactionary, guilt and shame will be more evident, and detachment and selfishness will eventually take over, causing a greater emotional divide between two people.
If Someone Close is Abusing Alcohol Similar to how an addiction grows over time, those who are close to the situation might be enabling these behaviors without knowing it. If a friend, loved one or co-worker is displaying signs of alcohol abuse, how you handle the situation can either enable the addiction or guide them to a fresh start. Some questions to keep in mind to see if you are an enabler are: do you provide the alcohol, do you ignore the problem, do you make excuses for the erratic behavior, do you clean up the mess, do you prioritize their needs before yours, do you find yourself resenting them? It is entirely possible to break the enabling cycle and seek proper help. A very important rule for friends and family of alcoholics is to approach the addict about his or her addiction and keep the conversation simple and true. When the discussion is kept transparent, it avoids pointing blame and brings to surface the addiction and the emotional truth. Overcoming alcohol addiction and starting the road to sobriety requires a support system and a program that fits the individualâ€™s needs with medical and holistic approaches. Itâ€™s imperative to do research to find the right facility that is accredited in the community and the industry and operates with the highest level of care by trusted professionals.
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beauty / by Breanna Thomas
Spring Clean Beauty Routine 4 easy ways to refresh and revitalize your skin
Besides baseball and bougainvilleas in bloom, spring often brings to mind the thought of tidying up. It’s the season that many people focus on cleaning their cupboards and refreshing their wardrobes. However, the decluttering doesn’t have to stop there. The following tips are very simple ways to bring spring cleaning to anyone’s beauty routine, from new ingredients to incorporate to products to toss out.
#1 Renew Anyone wanting to reveal fresh, bright, healthier looking skin can utilize the power of enzymes or lactic acid in their cleansers or facial masks to slough away the old, dead surface layers. These ingredients can be a gentle, yet effective means of shedding dull winter skin. Natural fruit enzymes and lactic acid derived from organic, non-GMO corn sources are especially enjoyed by
those living the plantbased lifestyle. #2 Replenish Spring is often the time of year that many shift away from using extremely rich creams on their skin and start incorporating lighter, hydrating serums instead. Incorporating hyaluronic acid-based hydrating serums into one’s skin care routine can impart an immense amount of moisture, often leaving it more plump, smooth, and fresh looking.
#3 Review Taking the time to review expiration dates is one of the most important aspects of a beauty routine that’s been spring cleaned. Continuing to use products that are old, outdated, or possibly contaminated is a recipe for breakouts or possible irritation, which no one wants. Any cosmetics that are more than a few years old should likely be discarded. Creams, liquids, mascaras, and anything
water-based should be tossed if they’re more than 12 months old, as these types of products are the first to grow bacteria. Powders that may have gotten damp or have been used for more than a few years are also due to be replaced as well. #4 Refresh In addition to making subtle shifts toward the use of lighter, more purifying products, and getting rid of outdated cosmetics, spring is also a
great time to assess just how well that makeup bag is holding up. Most makeup bags are in need of a thorough cleaning every few months and those that have seen a few too many spills should likely be replaced. Spring is when some of the most vibrant natural beauty tends to shine in the desert, and for those who put into practice these easy tips, they’ll likely be able to say the same about their skin.
Breanna Thomas has been a Valley resident for over 30 years. She has been a Licensed Aesthetician and Professional Makeup Artist for almost 15 years and has performed over 10,000 skin care treatments over the course of her career. Breanna owns a boutique skin care clinic in Phoenix, Arizona and is the creator of her own natural and remarkably effective cosmetics line. She specializes in helping hard-working, health-conscious, high achievers learn how to clear up their skin and have less wrinkles so they can confidently share their gifts with the world. To learn more, visit www.healthyskinandbeauty.com.
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event / by David Apeji
Elissa and Ed Cassavant
Shawna and Lance Messick
Liz Collins and Brian Dimond
“B” Strong Team Bradley Bear 5K Walkers and runners gathered at Desert Horizon Park to raise funds and awareness for Bradley Bear Foundation. The nonprofit provides support for children and families who are faced with life-threatening illnesses including ATRT and medulloblastoma, or similar brain tumors.
Carol Plana and Nick Clark
Kellie Soper and Channah Woolfolk
Lindsey Perry and Avery Perry
Katie Burke and Susan Burke
Kelsey Rivers and Mark Rivers
/ by Lewis Elliot
Finding Flexibility The benefits of incorporating new practices into your routine
In recent years, the popularity of yoga and Pilates classes have exploded as private studios have popped up nearly everywhere, and many local gyms are incorporating these activities into their fitness programs. People often ask about these flexibility classes, and how they can be applied to endurance sports. I believe they are in fact essential, and should be included in an endurance athlete’s training program as they can help endurance athletes in many ways. Firstly, working on complete range of motion regularly can mitigate the linear joint damage that can occur through most repetitive endurance cycles. Every day, we should all have a daily stretching routine lasting at least 10 to 15 minutes applied at some point when the body is warmed up. At least once per week, it’s a great idea to do a 60- to 90-minute class exploring
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 firstname.lastname@example.org.
stretching more deeply, and restoring the body from a week’s worth of impact and tightening. For beginners, I highly recommend easier classes like basic mat Pilates or restorative yoga. As you progress, it’s worth taking on more advanced classes that push your ability level. In addition to the beneficial flexibility increases, many of the yoga and Pilates movements require a lot of core activation that endurance athletes might not usually get in their regular training. Strengthening the core in this manner can also help with injury prevention as well as improved performance in our desired sport. Lastly, studies have shown an increase in kinesthetic awareness through mind/body connective work like yoga. The idea that these practices allow you to feel more aware of what your body is doing, specifically in focused basic movement, is likely to be helpful throughout the entire athletic spectrum. Try picking a day once a week that you may normally use as a rest day, and add flexibility to your program. Attend a class you enjoy, and allow all the benefits, both physically and mentally, to absorb over time. It may take a while to find the class that is the right fit, but the effort will be worth it when you see the impact the practice has on your body over time.