Scottsdale Health April 2019

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allyouneedforhappiness.com

Ketel Marte The Arizona Diamondbacks center fielder returns to the ballpark with soul and swag in a new position

TOTAL BODY TONING Maximum results with two dumbbells and 30 minutes

IS CELERY JUICE HEALTHY? The science behind the trend

RICHMAN MEDIA GROUP

HIT REFRESH Easy steps to spring clean your nutrition

GET BACK IN THE GAME

BLADDER/VAGINAL-REJUVENATION TREATMENT Viveve uses radiofrequency energy resulting in vaginal tightening, better sex and better bladder control.

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BLADDER/VAGINAL-REJUVENATION TREATMENT Femilift is a minimally invasive in-office procedure using CO2 laser energy and is a great treatment for vaginal dryness and overactive bladder.

Non-surgical Treats overactive bladder & vaginal dryness Three pain free 15 minute sessions No downtime

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FEEL BETTER, FUNCTION BETTER, LOOK BETTER.

RUSSELL BARTELS M.D. Board Certified Gynecological Surgeon

CALL NOW FOR A COMPLIMENTARY CONSULTATION

480.425.8700

8415 N Pima Road Suite 210, Scottsdale, AZ 85258 | www.scottsdalewomenshealth.com | www.vitalityhormones.com

content / April 2019

46 Ketel Marte

10 e d note

The Arizona Diamondbacks center fielder talks trials and triumph

16 health

Sympathy for snorers, sleeping in woes, Walgreens’ wake up call, risks of yo-yo dieting, unexpected workouts, broken heart thoughts, celebrity endorsements, bone marrow success, and oral bacteria

20 list

The scoop on celery juice

22 splurge

Get toned at home

24 cook

Zucchini tortillas

50

Gracie Bishara

How a health crisis changed her entire life

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26 style Prints galore

28 weight loss News to know

content

32 36

30 solo scottsdale Meet Tonya

32 muscle Dumbbell blast

34 balance Challenging assumptions

36 nutrition Diet refresh

38 scottsdale soul

A recipe for fish baked in foil, an event about hormonal imbalance, Fitness for the Cure, and Brightside Yoga series at Hotel Valley Ho

40 life

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Troon Prive Privileges, Native teen deodorant, a new spring menu, food prep made easy, Farmbox Direct, and Brokers for Kids

allyouneedforhappiness.com

Ketel Marte The Arizona Diamondbacks center fielder returns to the ballpark with soul and swag in a new position

38

HIT REFRESH Easy steps to spring clean your nutrition

TOTAL BODY TONING Maximum results with two dumbbells and 30 minutes

IS CELERY JUICE HEALTHY? The science behind the trend

RICHMAN MEDIA GROUP

ON THE COVER: Ketel Marte, photo by Sarah Sachs/Arizona Diamondbacks, www. sarahsachsphoto.com.

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LASER TREATMENTS ULTRASONIC FAT REDUCTION RADIO FREQUENCY SKIN TONING

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SCHEDULE YOUR CONSULTATION NOW AT 480.551.2040

content / April 2019

45

52

42 toys, tech & gear Move to the music

44 crazy 8s The human brain

45 funnies

Get ready to work those abs

52 relating Feeding your newborn

54 beauty Post-winter revitalization

57 event TopGold4Alz

58 endurance Avoiding burnout

58

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HEADQUARTERS! The CoolSculpting procedure is the world’s #1 non-invasive fat-reduction procedure.

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Buy Three CoolSculpting Areas & Get One FREE* Buy One CoolSculpting Area & Get One 50% OFF* Expires 4/30/19 *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 April 30, 2019. 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.

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ed note / April 2019

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 Scottsdale 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!

BioMed

REJUVENATION center for anti-aging & regenerative medicine

480.771.1498 8841 E Bell Rd. #102 Scottsdale, AZ 85260

UrgentHand.com

We are in the thick of spring and that can only mean one thing: baseball season!

Everyone is putting on their Arizona Diamondbacks gear and heading to Chase Field for a day at the ballpark, myself included. Whether it’s your excuse to grab a beer and hot dog (or whatever insanely huge and outrageous food the stadium came up with this year) or you’re a devoted fan, hoping the D-backs make it to the playoffs this year, baseball games are fun outings for the entire family. This month, we talked to Ketel Marte about the season. The Dominican baseball player shares the trials and triumphs throughout his life as well as what he’s hoping for this season and he’s talking about his new position on the field, on page 46.

Spring cleaning also comes to mind this month (Marie Kondo fans, anyone?). We’re talking spring cleaning your nutrition to avoid inflammation on page 36 and spring cleaning your skin care routine post-winter on page 54.

Have you heard of the new celery juice trend? It’s all the rage, but who knows if it’s actually healthy for you. We got an expert to give us some reasons to give it a sip – turn to page 20 for nine facts that may make you crave the green juice. And speaking of trends, many people are turning to a veggie-forward, low-carb diet these days. On page 24, we’re sharing a delicious recipe for gluten-free zucchini tortillas that you can make in under an hour.

Bon appetite!

Best, Gabby Leighton Editor-in-Chief gabby@richmanmediagroup.com Find our magazine on Facebook!

Fitzmaurice

HAND INSTITUTE MI C H A E L F I T Z MAU RI C E , MD 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.

480.372.9410

SPECI ALTI ES -

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. STE #201 Scottsdale, AZ 85260

FitzHand.com

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 Leighton C R E AT IV E D IR E C T OR Anthony Cox­ A D V E RT IS IN G A RT D IR E C T OR Lalo Reyes A D V E RT IS IN G C OOR D IN AT OR Stacey Richman

C ON T R IB U T IN G WR IT E R S Lewis Elliot, Maggie Husami, Elizabeth Liberatore, Brittany Maroney, Sarah Merkle, Monica Millage, Stephanie Nguyen, Judy Nicassio, Kelly Potts, Erica Ptak, Megan Rigby

TURKEY BREAST

P H OT OG R A P H Y Marion Rhoades Photography, Mark Morgan, James Patrick, Erica Ptak, Sarah Sachs

H OW T O C ONTA C T US E D IT OR IA L gabby@richmanmediagroup.com A D V E RT IS IN G 480.229.3122 bill@richmanmediagroup.com S U B S C R IB E www.allyouneedforhappiness.com

OVEN ROASTED CHICKEN

10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2019, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.

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.

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11/5/14 11:57 AM

SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.

“My generation needs a way to channel our ideas toward something tangible, with real impact in the real world. That link between the time, energy, and passion we have and the work that needs to be done is the Club. At the Club, everyone is working toward a common goal, to make our world better for future generations.�

TISHA B.

2019 Boys & Girls Clubs of Greater Scottsdale Youth of the Year

Support Services Center 10533 E. Lakeview Drive Scottsdale, AZ 85258 (480) 344-5520 | info@bgcs.org www.bgcs.org

Great futures start with you.

Thank you to the 2019 Celebrate Youth at Blue Door Ball sponsors:

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news

/ complied by Kelly Potts

BIGGER THAN SNORING It might be time to cut your snoring spouse a break. Heavy snorers may have higher accumulations of the toxic protein tau — a bio-hallmark of Alzheimer’s disease — in the part of the brain that manages memory, navigation and perception of time, according to a new study released by Mayo Clinic.

Slumber Bummer You know the drill – long weeks, little sleep. So, we sleep in on the weekends to make up for it, right?

Apparently, it doesn’t actually do any good. A recent study shows that in the end, there’s no difference in metabolic outcome for those who slept in just one or two days per week. Findings report too little sleep overall can increase the risk of a range of health problems, including obesity and Type 2 diabetes, in part by boosting the urge to snack at night and by decreasing insulin sensitivity, or the ability of the body to regulate blood sugar.

Source: www.bbc.com.

Source: www.sciencedaily.com.

Leave Yo-yos to the Kids The days of yo-yo dieting are over – especially for women. Yo-yo dieting and crash diets may make it harder for women to control a variety of heart disease risk factors, according to preliminary research presented by the American Heart Association on Epidemiology and Prevention. Women who have lost at least 10 pounds, only to regain the weight within a year, are more likely to have a poor heart scores. The higher number of “episodes” throughout a woman’s life decreases the score on the heart scale.

Source: www.sciencedaily.com.

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Wake-up Call About 50 percent of patients with chronic conditions sometimes fail to take their daily medication as prescribed.

According to the CDC, this can lead to higher rates of hospital admissions, poorer health outcomes, and increased healthcare costs to the patient and healthcare system.

This is particularly important in Arizona considering chronic diseases such as heart disease, cancer and diabetes are currently responsible for seven out of 10 deaths statewide.

Walgreens is issuing a Wake Up Call to Arizona residents on the risks of not taking their medications as prescribed.

Building on their commitment to customers and local communities, people can visit their local Walgreens pharmacy team to discuss free tools and resources to make it easier and more convenient to take medications as prescribed.

Source: www.walgreens.com/pharmacy.

Dr. Richard Jacoby, DPM

DO YOU HAVE NEUROPATHY? JOINT PAIN? HEEL ACHILLES PAIN? GET RID OF YOUR PAIN PILLS AND AVOID SURGERY! COME EXPERIENCE OUR MIRACULOUS STEM CELL TREATMENT.

CALL US NOW AT 480.994.5977 EXTREMITY HEALTH CENTER UNIQUE MEDICAL SOLUTIONS

7301 East 2nd Street, Suite 200 | Scottsdale, AZ. 85251 | www.extremityhealthcenters.com

news

HIIPA For All It’s time for HIIPA! No, not the Health Insurance Portability and Accountability Act, but HIIPA, the new workout routine: high-intensity incidental physical activity.

The newest “workout” routine refers to everyday activities — think hauling groceries and climbing stairs — that get you huffing and puffing. Researchers say it’s a good way to get those who typically don’t exercise to get start, and better than being sedentary. So, grab those groceries and get moving.

Source: www.healthline.com.

A Mouth Full of Bacteria Alcohol drinkers are more likely to have mouths full of bad bacteria, according to a recent study.

Researchers found drinking alcohol, especially heavy drinking, could negatively influence the oral microbiome composition.

Drinking appears to eliminate the good bacteria in a person’s mouth, and leave behind an excess of bad bacteria.

Move Over Commercials While there are long documented studies on effects of celebrity endorsed commercials and advertisements affecting the way kids interact

with food, there have been little studies on how that portrays on social media.

According to a recent report, approximately 93 percent of 8- to 11-year-olds go online, 77 percent

use YouTube and 18 percent have a social media account. In older children (12- to 15-year-olds), 99 percent go online, 89 percent use YouTube and 69 percent have a social media account. The study found that the results are supported by celebrity endorsement data, which show unhealthy food endorsements increase children’s unhealthy food intake, but healthy food endorsements have little or no effect on healthy food intake.

Source: www. sciencedaily.com.

Bone Marrow Success For the second time in history, doctors have successfully removed HIV from a patient’s body. While some are calling this a cure, others are cautiously referring to it as remission. Both miracle cases involved a risky procedure called a stem cell transplant (otherwise known as a bone marrow transplant).

Source: www. usatoday.com.

Source: www.npr.com.

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Broken Heart Blues A broken heart may not be felt in your heart – but your brain. Scientists recently reported that the brain is involved in the development of a heart condition called Takotsubo syndrome (TTS). They found that regions of the brain responsible for processing emotions and controlling the unconscious workings of the body, such as heart beat, breathing and digestion, do not communicate with each other as well in TTS patients compared to healthy people. Evidence suggests that TTS is typically triggered by episodes of severe emotional distress, such as grief, anger or fear, or reactions to happy or joyful events. Patients develop chest pains and breathlessness, and it can lead to heart attacks and death.

Source: www.bbc. com.

First time in Arizona!

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list

/ by Judy Nicassio Judy Nicassio is a Certified Nutritionist at Rejuvena Health & Aesthetics in Scottsdale, which integrates all aspects of naturopathic and aesthetic medicine.

To learn more, visit werejuvenate.com.

9 Things to Know About Celery Juice disease states, such as arthritis, osteoarthritis, psoriasis, cancer, multiple sclerosis, and more. In addition, luteolin is also a potent antioxidant helping to fight free radical damage and reduce oxidative DNA damage related to inflammation.

3. Celery is rich in vitamins and minerals Sixteen ounces of the juice contains loads of vitamin A and C and the minerals: calcium, iron, magnesium and potassium. It’s also rich in trace minerals (zinc, copper and selenium).

We’ve all been inundated with the recent hype about celery juice (as brought to the forefront by Medical Medium author, Anthony William), but what’s really in that “green stuff” that makes it so good for you? It’s not a revelation that juicing green, leafy vegetables is beneficial for one’s health. Pure celery juice has healing and regenerative properties when juiced exclusively on its own. Here are nine possible health benefits of celery juice to consider.

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1. Celery juice aids the digestive tract Celery juice is soothing and cooling to the digestive tract, which helps reduce any inflammation in the gastrointestinal tract.

2. Celery has powerful antiinflammatory properties Both apigenin and luteolin are flavonoids found in celery and are known for their powerhouse anti-inflammatory properties. We now know that inflammation is the source of many

4. Celery contains anti-carcinogenic components Celery contains components such as phthalides and polyacetylenes, which are anti-carcinogenic and also enhance the activity of certain white blood cells.

Polyacetylene is also considered one of the best defenders against inflammation, working to lower levels of inflammatory tissues in the body.

5. The juice helps to protect cells in the body Coumarin, a plant phytonutrient in celery, helps prevent free radicals from

damaging cells and prevents the formation and development of colon and stomach cancers. Coumarins also promote the activity of white blood cells and assist the vascular system.

This helps increase blood flow, reduces blood pressure and purifies the bloodstream.

6. Celery contains choline and betaine Both are crucial vitamins for the liver and stomach.

7. Celery is very high in calcium and silicon This helps to regenerate and strengthen damaged bones. Celery also contains vitamin K, which plays an important role in bone metabolism and protection against osteoporosis.

8. The green juice is hydrating and alkalizing.

This means it helps to balance the body’s pH level and neutralize acidity in the body.

9. It is a natural diuretic Celery Juice regulates the body’s fluid and encourages urine production, which also helps to flush out toxins.

STEM CELL TREATMENT IS IT RIGHT FOR YOU? Schedule a FREE phone consultation and learn how STEM CELL therapies can help you regain control of your health.

480.990.8544 NRCOA.com scottsdalestemcelldoc.com drkaye@nrcoa.com BOARD CERTIFIED - The Valley’s Top Expert in Regenerative Medicine

splurge / by Gabby Leighton

Get Toned An at-home workout like no other

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The Tonal workout machine combines high-tech equipment, expert-led videos and personalized guidance for a full-body workout from home.

The all-in-one sleek, compact machine features digital weight with adjustable arms to pack on 200 pounds of resistance. With a science-based strengthtraining program, the machine monitors every rep, set and range of motion you’ve ever done.

Users can choose from a one-time step-by-step no-commitment workout, a long-term program using expert-led videos from the same coach over a period of time, or they can join live-recorded classes. The training programs will recommend how much weight to lift, automatically adjusting over time as you get stronger to keep you challenged. $2,995 with a content and data subscription for $49 per month. www.tonal.com.

PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique

CASE OF THE MONTH: Pinhole Surgical Technique® by Dr. Erik Svans: 6 month Post Op

DON’T BE THE BEFORE

WHEN YOU CAN BE THE AFTER!

A University Study revealed that 89% of patients over 20 years old have gingival recession. If you are concerned about receding gums due to gum disease or have gum recession because of aggressive brushing, smoking or medications, turn to Dr. Erik Svans, a Certified Pinhole Surgical Technique® Provider. This surgical treatment rebuilds the gum line without cut and suture surgery. You can walk out of our office with a beautiful new smile in a single visit! In fact, the Pinhole Surgical Technique® is often called the “Lunchtime Gum Lift” as it takes as little as an hour to perform and is done under local anesthesia so you can return to work after your appointment.

BEFORE

AFTER

CONTACT US FOR A FREE CONSULTATION 480.219.8760

For everything you need to know about this amazing procedure, visit www.PinholeAZ.com

AS SEEN ON Erik P. Svans DDS

Svans Dentistry PLLC

7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760

cook / by Erica Ptak

Gluten-free Zucchini Tortillas

Servings Size: 4 1 cup shredded zucchini with the water squeezed out 1 egg cup arrowroot flour 2 tbsp coconut flour 1 tsp dried oregano ½ tsp garlic salt ¼ tsp ground pepper

Grate approx. four small zucchinis using a cheese grater.

Squeeze out as much of the water as you can into a separate bowl using your hands and then paper towels to drain out any excess water.

Take 1 cup of the shredded zucchini and add it to a mixing bowl. Next, add in all other ingredients: arrowroot flour, coconut flour, egg, and spices. Take approx. one-third of the batter and scoop the mixture onto parchment paper with a light coating of non-stick cooking spray. Spread out the mixture into thin round tortillas.

The tortillas will not expand so don’t worry about placing them too close together. Place the tortillas in a 350-degree oven for 30 minutes. Serve warm or at room temperature with your favorite toppings. Enjoy!

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Erica Ptak is the co-founder and principal of A+E Creative Co., a local brand marketing and communications studio.

For more information, visit aecreativeco. com or visit her Instagram at @aecreativeco.

Driving on the course, fun.

Driving to the cleaners, not so fun.

Specializing in premier quality dry cleaning, with complimentary pick-up and delivery to your home or office for your convenience.

Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!

CONVENIENT LOCATIONS SW CORNER SCOTTSDALE RD & LINCOLN AJ’S COMPLEX SE CORNER SCOTTSDALE RD & DOUBLETREE SPROUTS COMPLEX NW CORNER TATUM & SHEA (DRIVE-THRU) WHOLE FOODS COMPLEX

480.951.2206 We offer same day service at any location before 9:00 am Monday through Friday.

Monday-Friday: 7 am-7 pm Saturday: 9 am-5 pm Sunday Closed for maintenance

Sign-Up Online at www.OrganicCleanersAZ.com

style

/ by Gabby Leighton

Printy Please Stand out at the gym in bold patterns

Blue and pink sports bra, $24.99 at H&M, www.hm.com.

Geo floral yoga crop top, Sweaty Betty, $80 at Nordstrom, www.nordstrom. com.

Floral running shorts, Nike, $35 at Dick’s Sporting Goods, www.dickssportinggoods.com.

Ultraboost X Sneakers with leopard rubber sole, Adidas by Stella McCartney, $230 at Saks Fifth Avenue, www.saksfifthavenue.com.

High-waisted snakeskin print leggings, Varley, $110 at Nordstrom.

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In the Heart of Phoenix is Your One Stop Shop for: TAILORING • CUSTOM DESIGNING • ALTERATIONS • FABRIC • BRA NEEDS JUST ABOUT ANYTHING THAT REQUIRES SEWING FOR MEN & WOMEN! “The Fairy Godmother of Fashion”

You deserve to look good. Our extensive collection of custom suits, tuxedos, bridal dresses, bridesmaid dresses and clothing are made specifically for you and your style.

–Owner and Designer Scylvia-Elvira Danese

Scylvia-Elvira Danese 'The Fairy Godmother of Fashion' and 'The Boob Whisperer'

‘The Boob Whisperer’ 9 out of 10 women are wearing the WRONG size bra.

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weight loss news / complied by Kelly Potts

Check the Labels Be careful when you reach for foods labeled “healthy.”

New research suggests if they have hidden high levels of sugar, you may snack more. Previous studies have shown that sugary foods can make a person feel hungrier later in the day. But these latest findings reveal that people can exercise some self-control over sugar-driven hunger if they are given fair warning through product packaging. So, read your labels a little more carefully before you write foods off as “healthy.”

Eating at Every Age Fad diets, buzzword diets and celebrity diets are all great – until they don’t work for your body. A new study revealed that a diet rich in protein and low in calories can help older adults with obesity lose more weight while maintaining muscle mass and improving bone density. Older adults often lose bone density and muscle mass when they concentrate on shedding weight.

Source: www.medicalnewstoday.com.

Source: medlineplus.gov.

Source: www. healthline.com.

Drive-thru Diets Despite adding healthy additions to their menus over the last few years, fast-food restaurants are still not the best option. An analysis of the offerings at 10 of the most popular US fast-food restaurants in 1986, 1991

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Dear Diary…

The best trick for weight loss? A good old-fashioned food diary! Self-monitoring continues to be one of the leading ways to stick to a diet or lose weight, a recent study shows. The study, published in the journal Obesity, took a look at how 142 people selfmonitored their diets through an online behavioral weight control program over a six-month period.

Study participants who tracked each meal and snack they ate were more likely to lose weight than those who only tracked half or none of their meals. In just 15 minutes per day, you can write your way to a healthier life.

04/19

and 2016 demonstrates that fast-food entrees, sides and desserts increased significantly in calories and sodium and entrees and desserts in portion size over time. The study also showed that while the variety of entree, sides and dessert

options soared by 226 percent, new or discontinued items tended to be less healthy than those that are currently being offered.

Skip the advertising myths, and find the healthy options.

Source: www. sciencedaily.com.

THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY

Dr. Bryan Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia.

Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.

running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.

THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue

WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.

COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues

HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.

CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $179.

Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!

solo scottsdale / by Gabby Leighton / photo by Mark Morgan

Each month, Scottsdale Health features one local single. This month, meet…

Tonya Gabriel AGE: 32 ABOUT ME: I was born and raised in Detroit, Michigan, and moved to Arizona in ‘96.

I come from a Middle Eastern background and Aramaic was my first language which is something I am proud of. I’m the second oldest of five kids – you could say my house was a little chaotic growing up. I’m a licensed aesthetician and work as a freelance makeup artist, wax specialist and spray tan technician. In my free time, I enjoy practicing yoga, roller skating, cooking, traveling and listening to music, especially rap and R&B.

minded and down to earth. I need a partner who can balance me out when I get feisty.

He can’t be afraid to dance with me anytime, anywhere, and is going to laugh with me cause I’m probably one of the funniest people he’ll ever meet.

THE MOST IMPORTANT QUALITIES TO ME ARE: Integrity, consistency, loyalty and communication.

THE LEAST IMPORTANT QUALITIES TO ME ARE: Pride and materialism, otherwise I’m very open-minded and accepting.

MY FAVORITE MOVIE IS: A Bronx Tale.

WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: Someone who is family oriented, passionate, open-

Interested In Meeting Our Single?

Email her via gabby@richmanmediagroup.com. Please put “Tonya” in the subject line.

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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.

Whether that be weight loss, increased productivity and memory function, higher libido, or higher energy levels, among other benefits.

Q: HOW DO YOU HELP PEOPLE RE-BALANCE THEIR HORMONES? SQ: I take a personal approach with each of my patients. I combine what the blood sample results tell me with what each patient’s individual concerns and symptoms may be. This helps me to create a personalized plan for optimal quality of life. Everyone is unique, therefore my treatment plans are unique and are individually catered.

Q: MANY OF US HAVE A BUSY SCHEDULE, WHAT’S THE PROCESS LIKE? SQ: I always cater to patients and their schedules.

After the initial appointment, many opt for my Concierge Medical Provider Program. Clients have access to my personal cell number and email for any and all questions that come up through the course of treatment, whether it’s during the week or on the weekend. With this individualized program, all office visits are included.

Q: HOW SOON CAN SOMEONE EXPECT RESULTS? SQ: Results are always seen; however, it’s different for everyone. Some patients see a change right away while others are a work-in-progress.

This isn’t a cookie cutter program; I work with individuals no matter how long it takes to obtain the desired outcome.

HOW TO GET YOUR ZEST BACK AND LIVE YOUR BEST LIFE!

Sarah Quinn, Nurse Practitioner and Owner of Arcadia Wellness Center Feeling fatigued? Gaining weight? Daily stresses becoming more stressful? Thankfully, bioidentical hormone replacement specialist, Sarah Quinn, Nurse Practitioner and owner of Arcadia Wellness Center in Arcadia/Biltmore is here to help.

person experiences chronic stress, messages get mixed up and cause havoc to the entire body.

Women going through menopause and men going through andropause tend to have an imbalance as well.

Q: WHY IS IT IMPORTANT THAT OUR HORMONES BE BALANCED? SARAH QUINN: After 30 we see a hormone decline in both men and women, but it can happen even in their late-20’s. When hormones are imbalanced, a person experiences a wide range of health problems including fatigue, weight gain, depression, low libido, and much more.

Decreased hormones are responsible for serious medical problems, too, like heart disease, metabolic syndrome, and even Alzheimer’s.

Balanced hormones offer a better quality of life so a person can handle their daily stresses with ease.

Q: HOW DOES OUR ENVIRONMENT PLAY A ROLE IN OUR HORMONE LEVELS? SQ: There are a number of hormone-depleting toxins and pollutants in our environment.

Foods with higher estrogen, like soy and tofu, contribute to hormonal imbalance. As do meats containing added hormones.

Balancing hormones gives our bodies more energy, and with that comes the ability to burn fat and build new muscle. People are also able to have better memory and feel more emotionally balanced.

Q: WHAT ARE SOME CAUSES OF HORMONE IMBALANCE IN BOTH MEN AND WOMEN? SQ: Stress plays a huge role. I often see men and women who are in their 30’s and 40’s dealing with a lot of daily stresses and work stress. Hormones are the body’s chemical messengers, so when a

Q: WHAT ARE THE ADVANTAGES OF HORMONE REPLACEMENT THERAPY? SQ: Clients get their zest back! Bioidentical hormone replacement therapy helps with anxiety, depression, and sleep troubles. It also helps people get off cholesterol medications, blood pressure, and diabetes medications.

Outcomes are specific to each individual, but everyone notices a change for the better.

Q: IS THERE ANYTHING WE CAN DO AT HOME TO HELP BALANCE OUR HORMONES? SQ: Taking care of yourself by eating healthy, getting quality sleep, and reducing stress are great places to start. But you can still experience a hormone deficiency, and that’s where I come in.

Q: WHAT SETS YOU APART FROM OTHER PROVIDERS PROVIDING HORMONE REPLACEMENT THERAPY? SQ: Life should be enjoyable and I truly care about giving my clients their quality of life back.

I have 9 years of extensive experience in treating hormone imbalances, and stay up-to-date with the latest research and technology. Because I’m available and accessible to address issues right away, I’m able to adjust treatment plans as needed. My one-of-a-kind care plan approach is why my patients have the best results.

Bioidentical Hormone Replacement Specialist Sarah Quinn, Nurse Practitioner can be contacted at Arcadia Wellness Center, 2701 E Camelback Rd. #163, Phoenix, AZ 85016. To schedule an appointment, please call 480.351.3688 or visit www.arcadiawellnesscenter.com.

muscle

/ by Monica Millage / photos by James Patrick

Movement #1: Squat to Arnold press Hold a dumbbell in each hand in the front load position.

Keeping the back straight, weight in your heels and the core tight, lower into your squat, pushing the hips back until the hips reach parallel. Return up to your starting position and immediately move into the press by rotating the palms forward and pressing dumbbells overhead while standing tall and keeping the core engaged. Repeat for one minute.

Dumbbell Blast Downsize your equipment, maximize your results

Dumbbells, or halteres as they were known back then, were used in ancient Greece as lifting weights and a club-shaped version was used in India. The dumbbell as we know it today – two equal weights attached to a handle – appeared by the early 17th century. With just two of these free weights, your body is able to get into full fat-burning mode, and this 30-minute full-body workout does just that.

Movement #2: Pushup to renegade row Start in the top of the pushup position with a dumbbell in each hand in a neutral grip. Make sure the shoulders are over the wrists and you are in one straight line from head to heel with no sagging hips and your feet set wider to keep the hips level throughout the exercise.

Descend into a

pushup, leading with your chest.

Return to the top of the pushup while rowing a single arm up until the dumbbell reaches chest level.

Return the dumbbell to the floor and repeat the pushup sequence and follow with a single arm row on the opposite arm. Exercise can be modified and done from knees as well. Repeat for one minute.

Movement #3: Reverse lunge with hammer curl Start with feet together and dumbbells resting at your side with a neutral grip. Step back into a split squat position, bending and dropping the back knee as close to the ground as your mobility allows.

From this position, curl the dumbbells from your side up to shoulders while keeping the elbows tight to your body.

Lower the dumbbells while pushing through back foot and returning to starting

The Setup: Perform the following five movements for one minute each, resting for 30 seconds between each movement. Repeat the five-movement cycle for a total of four rounds, equaling 30 minutes. Choose a set of dumbbells according to your fitness level, loading anywhere from 10 to 25 pound dumbbells in each hand.

Monica Millage is a NSCA Certified Strength & Conditioning Specialist with a Bachelors of Science degree in Kinesiology from Arizona State University. She is an AZ native who loves all types of sports and fitness! Her favorite part of working in the fitness industry is helping people of all ages transform not just physically but mentally as well. You can find her at Jeremy Scott Fitness at 7750 E. Redfield Rd Suite D106 Scottsdale, AZ 85260 or via email monica@jeremyscottfitness.com

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position. Repeat the same pattern with opposite leg stepping back. Repeat for one minute.

Movement #4: Glute bridge with chest press Start lying flat on your back with a pair of dumbbells in each hand. Activate your glutes and hamstrings and raise your hips up off the floor. While pushing through your heels and keeping your hips elevated, press the dumbbells up over your chest and lower them back down to chest level. Repeat for one minute.

Movement #5: Lateral lunge with upright row Start with feet together and dumbbells resting at your side with a neutral grip. Keeping the standing leg straight, take a wide step laterally with the other leg and bend the knee and push the hips back while the chest remains upright.

The dumbbells will be extended one on each side of the bent leg. Push through the bent leg to return to starting position while rotating palms inward. Immediately take both dumbbells side by side and row them upward to chest level squeezing your shoulder blades together in the back and keeping your elbows above your wrists throughout the entire row. Return dumbbells down and back to your side and repeat pattern with opposite leg. Repeat for one minute.

balance / by Sarah Merkle

Breaking Down Barriers Challenging assumptions about exercise, movement and “working out”

For many, exercise is uncomfortable. It may be the very idea of it or factors that surround the actual activity i.e. getting sweaty or physical discomfort. Whatever the reason, real barriers are standing in the way of your physical and mental health.

People like to be comfortable. Whether it’s setting the thermostat for the right temperature or wearing the softest sweater you can find, its easy to become accustomed to a cushy life. The idea of physical discomfort — even the mildest form — keeps many

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Sarah Merkle is an author, health coach, yoga teacher, and motivational speaker on a mission to transform lives. She is the founder of Zen4, a company that helps organizations achieve their full growth potential by providing Connected Employee Solutions. Visit www. zen4.co to learn more.

from getting off the couch. But, is exercise really that uncomfortable or are our lives just a little too comfortable? Furthermore, perhaps our assumptions about physical activity are what’s getting in the way of actually doing something about it.

So, let’s begin by creating a new attitude around the idea of “working out” and exercise and just think about movement.

Push aside what you know and think about exercise and instead think about what can you do to increase your physical activity.

Magazine Ad Update Final.pdf

Move Around Increasing movement can improve your physical and mental health as well as emotional well-being. It can improve your sleep, increase your strength, flexibility and endurance as well as boost your immune system.

Plus, movement releases endorphins that make you feel good.

Movement is more than just exercise. It’s about getting creative with how you use your bones, ligaments, and muscles. It can vary from small internal motions, to big external movements visible for all to see. Many people say they don’t have time to exercise, but movement is something everyone can do.

And, no two people are alike so pick movements that work for you.

Don’t think in terms of needing to exercise at a certain time of day or a certain number of times per week.

The goal is increase and do any type of movement – and pay attention to how the different movements make you feel. This could be as simple as standing up and sitting down, waving your arms around in a circle, or parking far away to give yourself a few extra steps.

Get Outside C In addition to increasing your M activity, it’s important to get outside. Y And more important CM than actually getting outside is changing MY your scenery and CY routine. Variety is the spice of life CMY and varying your K activity and location may actually make sure you stay engaged and keep up the good work.

If walking around the house is your thing, keep it up but take it to the park or mall. If you like to clean, consider offering to help a friend or volunteer.

A lot of places would welcome someone to help them get organized and keep things tidy.

Relax And finally, relax and let loose. While an intense work-out or yoga session can feel great, alternative movement activities can lighten up your mind and body, driving inspiration and creativity. So, move, get outside and don’t worry so much about what the movement is – just move! Pretty simple, don’t you think?

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nutrition / by Megan Rigby

Hit Refresh

Spring clean your nutrition to reduce inflammation

Spring is in the air, flowers are blooming, the weather is warming, and winter is coming to an end (at least where we live in the Southwest). As we welcome a new season of growth and refresh, it is the perfect time of year to spring clean your nutrition and eliminate foods that could be affecting your mind and body. Do you ever feel chronically tired and no amount of sleep seems to help?

Do you ever feel your head is in the clouds and you struggle to concentrate on the task at hand? How about your gut; do you struggle with acid reflux, bloating or irregularity? Have you ever wondered what could be causing this and how you could fix these symptoms? If so, your nutrition could be doing more harm than good and negatively affecting your body. The food you are eating may be causing a chronic inflammatory affect which is negatively impacting your health.

What is Inflammation?

Inflammation is a natural process within the body used to heal, but when it occurs in chronic state (more than six months) it could begin to damage your internal organs.

Inflammation is beneficial when the immune system is fighting inflection and working to heal the body from injury.

As humans, we rely on the immune system to protect us against foreign invaders inside the body. However, the inflammatory process begins to harm the body when it is fighting a battle amongst

Megan Rigby is a Doctorate-prepared GI Nurse Practitioner, Certified Nutrition Consultant, IFBB Figure Pro, and Owner of MacroMINI. She has coached hundreds of clients with great physical and overall lifestyle changes. Food, fitness and health are true passions of hers. As a Coach, she is on a mission to empower others to become healthier, happier versions of themselves while still enjoying food as one of life’s simple pleasures. She truly believes balance is a key component to creating a healthier lifestyle. As a Nutrition Coach, she does not promote “DIETING,” but rather the importance of sustainable changes that will help others reach their goals. She is passionate about helping men and women change their mindset in order to better their relationship with self and food. An important part of any nutrition and fitness journey is creating a happy mind and body inside out.

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itself. If the immune system is triggered by stress, food, or lack of sleep, it may begin to attack the internal organs. The scary part about chronic inflamma-

tion is the lack of symptoms, unlike acute inflammation which presents with pain, redness, fever, and swelling.

Long-standing stress within the body does

not present with outward symptoms until there is damage done within the body and at that point it is essential to reverse the effects.

Following are signs and symptoms that may indicate you could be suffering from chronic inflammation. The list is extensive and could be signaling a need to change your current nutrition.

Signs include mood changes or brain fog; fatigue; slow muscle recovery; joint pain; acne, rashes, eczema; thyroid dysfunction; allergies or asthma; acid reflux, bloating, irregularity; fatty liver; high blood pressure; and high blood sugars.

How to Reduce Inflammation When it comes to chronic inflammation,

the good news is you have control of what you do moving forward. The majority of this stress in the body is within our control and we have the choice to change our lifestyle.

Research shows the top culprits for causing chronic inflammation are related to lifestyle; exercise, nutrition, sleep, and stress. How we treat our body on a daily basis is important and something we can control. It has been recommended that nutrition is a first line of defense to protect the body and heal from within.

It is important to seek physician advice if you suffer from the above symptoms or illnesses.

Nutrition is a holistic approach that may help decrease current symptoms and

potentially reduce the need for additional medical attention.

Much of what we eat in the United States is for convenience of time. We live in a very fast-paced world and our food quality has hindered our health. The most empowering step we can take in controlling our health is to clean up our nutrition and remove inflammatory foods which could be triggering symptoms or potentially creating chaos from inside your body. It is never too late to change your nutrition and take charge of your health.

Could an excess intake of the following foods be causing chronic inflammation in your body?

See the list and reevaluate the foods you are eating. A food elimination of

the following items may be essential for reducing the effects of inflammation.

These items include processed foods; vegetable, soy and/ or corn oils; refined sugar; dairy Products; wheat products; hydrogenated oils and transfat foods; excess deli and red meats; and fried foods.

The elimination of inflammatory foods could be beneficial for anyone, even if you do not present with symptoms. Granted, not everyone is negatively affected by these foods, but research does show these are the top inflammatory triggers.

Being mindful of your food at any age and stage of life is truly important as well as one of the most vital forms of preventative medicine.

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soul

La Papillote de Poissons Fish Baked in Foil Courtesy of Voila French Bistro Makes: 1 packet 1½ ounces salmon 1 scallops 1½ ounces branzino

Fitness for the Cure Formerly Cycle for the Cure, this ninth annual event is expanding beyond cycling on April 28. Now anyone looking to get fit for a cause is invited to join this Translational Genomics Research Institute (TGen) fundraiser, which includes hiking, yoga and a 5K run.

The event will be hosted at the Village Health Clubs & Spas (Camelback, DC Ranch, Gainey Village and Ocotrillo Village locations). This year, the theme is #Fillthemap, supporting TGen scientists to remain global front-runners in genomic-based precision medicine efforts to fight cancer. At the end of the day, there will be a “cool down” party at Camelback Village at 5 p.m., featuring refreshments, small bites and music (free for participants; $20 for guests). A Village membership is not required to participate. For each club’s activity schedules, participation costs and to register, visit www.tgen.org/fitness.

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2-3 mussels 2-3 shrimp ½ tomato, cut into wedges ¼ cup mushrooms, sliced ¼ cup zucchini, sliced ¼ cup green pepper, sliced ¼ cup onion, sliced Salt & paper 2 tablespoons olive oil 2 teaspoons Herbs de Provence (fresh rosemary or thyme can be substituted) 1 bay leaf 3-4 lemon slices Heat oven to 375 degrees. Open a large square of tinfoil (about 12 inches by 10 inches), start by drizzling on olive oil. Add vegetables all over the surface. Sprinkle on the Herbs de Provence. Place salmon on top of the vegetables. Then arrange lemon slices, bay leaves, salt and paper to taste. Bring the two edges of the foil together and seal to make a closed packet. Make sure it is well sealed so the steam can’t get out. Place packet on a cooking sheet. Cook 15-20 minutes, depending on the thickness of the fish. This recipe is easily customized using other vegetable or fish you like.

Look on the Brightside Find your inner Zen at Hotel Valley Ho. The hotel is bringing back its popular Brightside Yoga, happening select Sundays at 10 a.m. on April 21, May 19 and September 29. Kick off the morning with a one-hour energizing yoga class with Veronica Clark, followed by a poolside mimosa bar and swim session. Enhance your bubbly with cold-pressed juice from Suja and slip into your swimsuit to cool off with a post-yoga swim. $25 ticket includes the class, a poolside mimosa or Bellini, valet parking and a 20 percent off voucher for brunch at ZuZu. www.hotelvalleyho.com.

Wine, Women & Hormones On May 2, experience a different kind of girl’s night. Enjoy wine and snacks while experts Tenille Davis, Pharm.D., R.Ph. and Dr. Leila Turner, ND give a short talk about hormonal imbalance and its thyroid-adrenal-hormone connection. The event, hosted at Aridus Wine Tasting Room, will take place from 6 to 7 p.m., followed by a Q&A. The talk is free but seating is limited. RSVP to stephani@civiccenterpharmacy.com.

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life Save the Date!

On April 5, Scottsdale Active 20-30 Club will host its annual Brokers for Kids and Agents Benefitting Children event. Residential and Commercial real estate professionals will go head-to-head at Scottsdale Stadium to raise money for Boys Hope Girls Hope and the Care Fund. www.scottsdale2030.org.

Farm Fresh Ashley Tyrner, founder of Farmbox Direct, and her 8-year old daughter, Harlow, CEO of Harlow’s Harvest, are bringing families together through food. Ashley went from being a single mom on food stamps to the CEO of a national brand that aims to eradicate the overwhelming food desert problem in America. Her company, Farmbox Direct is a doorto-door service that delivers fresh vegetables and fruits directly from organic farms.

Farmbox Direct also provides quick and easy recipes all on their site to use with the freshest product that would be delivered each week. www. farmboxdirect. com.

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Prep + Rally

Chef and food personality Dini Klein created Prep + Rally to make meal prep easy and tasty. Her subscription meal planning website helps busy people make weekly meals, allowing users to skip the planning, store visits, and big cleanup. Every Wednesday, subscribers receive a brand-new menu and shopping list (all on a printable PDF) delivered to their inbox. Users can then tune in to Instagram where the company will cook staple dishes that will then be creatively assembled throughout the week, and can ask questions in real time. www.prepandrally.com.

04/19

Prepare to Be Wowed Wow Wow Hawaiian Lemonade recently launched its Spring Seasonal Menu, available through May 31. New menu items take a nod from the desert with ombre, sunsetcolored items, like the Desert Vibes Lemonade and Desert Vibes Smoothie Bowl.

The picture-perfect, sea-inspired Blue Hawaiian Toast is another standout, and there are a couple of drinks that include mint for a fresh taste. Wow Wow also introduced a new adaptogen blend on the menu, in the form of a breakfast smoothie and cold brew, that offers a hybrid of four of nature’s best adaptogen mushrooms, which have a wide range of health benefits. www.wowwowhawaiianlemonade.com.

FREE 7 DAY JUMPSTART Club Talk Troon recently expanded its private club member benefits program and relaunched it as Troon Privé Privileges.

Qualified members of participating Troon Privé clubs enjoy access to Troon Privé golf courses; opportunities to experience Troon Golf resort and daily fee locations at preferred rates; half-price rental clubs for themselves and their guests at all Troon Privé locations; access to amenities at participating private clubs (fitness facilities, tennis, aquatics and dining); and preferred benefits at participating Cliff Drysdale Tennis clubs and resorts. Plus, all members of Troon Privé clubs receive benefits with Avis Rental Cars, Ship Sticks, Entertainment Benefits Group, Suntex Marinas, AMPD Golf Performance and more. www.

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Teen Time Native recently launched a teen deodorant, formulated specifically for young adults who are using deodorant for the first time. The baking soda- and aluminum-free product is gentle on the skin and comes in One in a Melon (watermelon and cucumber), Loco for Coco (coconut and pineapple), Vitamin Sea (ocean and citrus) and Make like a Tree (clean, woodsy) scents. Each deodorant is also paraben- and phthalate-free, and contains shea butter and coconut oil. $10 at www.nativecos.com.

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toys, tech & gear / by Gabby Leighton

Move to the Music Turn up the jams while getting toned

There’s nothing like putting on your favorite song to get pumped up for a workout. Whether you’re listening to rock, pop or R&B, music can truly transform your time in the gym, giving you the energy to accomplish your fitness goals. We’ve rounded up some ways to listen while feeling the burn.

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AfterShokz Trekz Air Inspired by the demands of elite and aspiring athletes motivated by their music and their world, these light, open ear phones are truly made for intense workouts.

The unique headphones use bone conduction technology to deliver music through your cheekbones, ensuring ears remain open to hear ambient sounds and for situational awareness. The Bluetooth product is a wraparound titanium design, providing a flexible fit for comfort and stability. It repels sweat, dust and moisture and has a six-hour battery life for continuous music and calls on a single charge. The Audrey Says voice prompts guide users through power, pair, play and talk and the dual noise-cancelling microphones eliminate surrounding noise. $149.95 at AfterShockz, www. aftershocks.com.

JLab Crasher Micro Ultra Portable Bluetooth Speaker Take your music anywhere, from the gym to the park, with this compact speaker.

The durable product may be small but the sound will be mighty.

The speaker features C3 Technology for Crystal Clear Clarity and Blutooth 4.1 wireless technology with a 30-foot range. The speaker is splashproof, dustproof and rinseable with a battery that lasts up to 10 hours.

It comes equipped

with a paracord for portability and includes a micro USB charging cable.

Available in blue and gunmetal. $19.99 at Dick’s Sporting Goods, www.dickssportinggoods.com.

Bose SoundSport Free Wireless Headphones Go wireless and sleek with these in-ear headphones, designed for highperformance workouts. They are constructed with waterrepellent mesh, keeping the tech dry in any sweaty conditions. The StayHear+ Sport tips and fins will naturally conform to the upper ridge of your ear, providing extra comfort. The battery lasts for five hours and the charging case provides two additional full charges (10 additional hours). The headphones are Bluetooth compatible – just download the Bose Connect app available on Apple and Google Play stores to control. Available in black, blue and orange. $199 at Nordstrom, www. nordstrom.com.

Might Vibe Spotify Music Player Carrying a phone during a run can be annoying, even if you have an arm band or pocket. This device allows you to play your Spotify music and podcasts offline, aka without data or WiFi, so you can leave your phone at home. Just sync your playlist to the screenless device before you head out.

The player holds over 1,000 songs

with over five hours of continuous playback, and can sync to Bluetooth headphones, speakers and car stereos. The product is sweat- and drop-proof and clips to any piece of clothing for hands-free listening during workouts. Available in blue, red and black. $85.99 at Amazon.

Urbanears Hellas Active Wireless Bluetooth Headphones Over-ear headphones are great for noisecancelling, but are not always the best when it comes to staying in place. This sweat-friendly pair changes all that, whether you’re running outdoors or doing crunches. The Bluetooth collapsible headphones allow for up to 14 hours of wireless playtime per charge. Made for active use, the built-in swipe interface lets you cycle through your music and pick up calls with a simple swipe and tap of the ear cup – there’s even a built-in mic. Once you’re done with a sweaty workout, simply remove the headband and ear cushions and toss them in the wash.

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crazy 8s

Serving as the center of the nervous system, the brain is the most complex organ in a vertebrate’s body. Whether or not you think about it on a daily basis, the brain is responsible for exerting control over the other organs in the body. Here are some facts to retain about your brain.

1. Filled with H20.

Did you know 75-80 percent of the brain is made of water? This means dehydration can have a negative impact on brain functions.

5. Switching things up. A brain condition called synesthesia can cause senses to overlap. For example, some people can taste words or hear colors.

2. Brain afterlife.

The brain continues to send out electric wave signals until approximately 37 hours after death.

6. Instant messaging. The Nervous system transmits messages to the brain at the speed of 180 miles per hour.

3. Lightbulb! The brain operates on the same amount of power as 10-watt lightbulb. Your brain generates as much energy as a small lightbulb even when you’re sleeping.

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4. Weight watching.

An average adult human brain weighs about 3 pounds and makes up about 2 percent of total body weight.

7. Ouch! Headaches are caused by a chemical reaction in your brain combined with the muscles and nerves of your neck and head.

8. Growing and shrinking. The human brain triples in size during the first year of life. It continues to grow until the age of 18 and then gets smaller over time beginning sometime after middle age.

funnies

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

Q: WHY DID THE FROG TAKE THE BUS TO WORK TODAY? A: HIS CAR GOT TOAD AWAY.

A piece of broccoli and a carrot are talking when they get into a heated discussion.

“How do you know carrots are good for your eyes?” the carrot asks the broccoli.

“I’ve never seen a rabbit wearing glasses…” replies the broccoli.

“Listen,” said the CEO to a young executive at his company as he was standing by a machine. “This is a very sensitive and important document, and my secretary is gone for the night.

Can you make this thing work?”

“Yes sir,” replied the executive as he turned the machine on, inserted the paper and pressed the start button.”

“Excellent!” said the CEO as his paper disappeared inside the machine, slowly shredding. “I just need one copy.”

A college professor was handing out his final exam. “You must turn your paper in before 2 p.m. I won’t take it a second later” By 2 p.m., almost all of the students turned their papers in and the professor began to walk to his office.

One last student jumped up and ran after the professor.

“I’m sorry, I’m a few seconds late. Please take my paper!”

“No, I made myself very clear,” the professor said.

“Do you know who I am?” asked the student.

Just as the professor replied “no,” the student grabbed the stack of papers, put his in the middle and ran off.

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Arizona Diamondbacks center fielder Ketel Marte hits grand slams out of life’s curveballs

/ by Elizabeth Liberatore / photos by Sarah Sachs/Arizona Diamondbacks

German philosopher Friedrich Nietzsche once said, “That which does not kill us makes us stronger.”

Regardless of how much we plan for our future, life has an annoying way of almost always interfering. It’s how we deal with these unwarranted and unwanted interferences that matters. And oftentimes, it’s when we’re confronted with calamity that we discover the breadth of our resilience and will to survive. Center fielder Ketel Marte of the Arizona Diamondbacks is no stranger to adversity. The 25-year-old Dominican MLB player has hit grand slams out of all the curveballs life has pitched him.

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Surviving Poverty Marte was a somewhat defiant kid. Whenever his parents asked him to do something, like make his bed or simmer down, he did the exact opposite.

“It was kid stuff,” he laughs. “I think that we all have gone through that phase.”

In addition to playing baseball and basketball in school, Marte had an affinity for boxing. He would imitate the movements of his favorite boxer, Floyd Mayweather Jr., whenever he entered the ring with his opponent. Admittedly, if he weren’t a MLB player, he’d follow suit of his boxing role model.

When he wasn’t practicing an actual sport, Marte, along with his two younger sisters, could always be found playing outside or swimming. As children raised in poverty in the Dominican Republic, outdoor play was a retreat from their harsh reality back home. “[My sisters and I] were always searching for ways to have fun and escape the thoughts of our day-to-day life coming from a very poor family,” he recounts.

His Uncle Wilson Valdez, a former MLB player who concluded his career with the Cincinnati Reds, was (and continues to be) a mentor and source of inspiration to Marte. The two forged a relationship on and off the diamond, which motivated Marte to follow in the footsteps of his uncle.

The major leagues don’t exist in the Dominican Republic. If he really wanted to fulfill his dream of becoming a professional ballplayer and, one day, a Hall of Famer, Marte had to relocate to the US. He did exactly that when he was 17. A mere four years later, he officially called himself a major leaguer.

“My ultimate goal was to be like my Uncle Wilson. I was able to focus on achieving that goal and it’s thanks to that that I was able to become the person I am today,” Marte says.

“My ultimate goal was to be like my Uncle Wilson. I was able to focus on achieving that goal and it’s thanks to that that I was able to become the person I am today”

Coming Into His Own At 21, Marte made his MLB debut with the Seattle Mariners playing against the Minnesota Twins. He recalls his first time coming up to bat in the big leagues, facing the Twins’ lefthanded pitcher Tommy Milone.

“I was half excited, half nervous since I had never played in front of so many fans before. I ended up hitting a roller to first,” he recalls.

Reaching his goal didn’t come without struggle. In fact, money was still extremely scarce for the rookie player during the first few years of his career.

“There were nights when I didn’t even have enough [money] to eat dinner or breakfast, but all that did was motivate me to keep fighting for both myself and my family,” he says.

“Because I had my first two kids when I was 18, they pushed me to keep giving my best, hoping for a better life in the future.”

After six seasons with the Mariners, the Arizona Diamondbacks acquired Marte in November 2016. Primarily manning second base and shortstop, then-infielder immediately impressed fans, his team and D-backs manager Torey Lovullo.

His tenacity to succeed was evidenced by his game.

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Just when his was settling into his new role with the D-backs, life, per usual, threw a curveball. Marte’s mother, Elpidia Valdez, passed away in tragic car accident during the summer of 2017. Marte returned home to the Dominican Republic and the D-backs put him on a bereavement list.

“The way I overcame [my mother’s passing] was by sheer force of will, focus and trusting God,” he explains.

After a month back home, Marte returned to his supportive team in Arizona with a newfound focus. Now, he is transitioning to centerfield and, with the help of First Base Coach Dave McKay, is excited to take on the new challenge.

“I arrived as an everyday player in the infield, but baseball has evolved and I understand that you can’t just play a single position. [The team] trusted me to perform, and I intend to do just that,” he says. “Dave is also helping me out and teaching me some tricks of the trade.”

Feeling and Looking Good March 28 marked the official start of the 2019 regular season.

Marte, who recently signed a long-term deal with the Arizona Diamondbacks, approached the season feeling healthier than ever before.

“I strive to remain strong and put my best foot forward every day. I will never stop trying to learn and get better,” he says.

Practice makes progress. In addition to learning from the team’s veteran players, Marte adheres to a workout routine three times a week to stay in the best possible shape and improve his game. One day is dedicated to the legs, another to the entire body and the third to the upper body. His teammates David Peralta, Eduardo Escobar and Ildemaro Vargas double as his gym buddies.

When it comes to food, rice is the most important item on this player’s menu.

“If I haven’t had my serving of rice [with beans or chicken], then I might as well feel as if I haven’t eaten yet,” he explains.

Since the beginning of his professional baseball career, Marte has become a fan-favorite known for his exceptional style.

And although he dons a uniform nearly every day, there is a level of swag he brings to it that many athletes have a hard time mirroring. A true team player, Marte kindly advises his teammates on fashion dos and don’ts from time to time.

“I always strive to have fashionable teammates and having them look good,” he laughs. “Just because you dress professional doesn’t mean you can’t also look good.”

Regardless of his outer appearance, how Marte feels inside is what matters most. He accredits his successes to all his mentors, including his Uncle Wilson, dear friend and D-backs coach Luis “Pipe” Urueta, his team, family and, most importantly, himself for never throwing in the towel when things got tough.

“I have fought and worked very hard to get where I am today with a strong will, an indefatigable mindset and the goal of helping my family. God has blessed me with this opportunity and [with family and friends] that gave me strength during the hardest times.”

To learn more about the Arizona Diamondbacks and Ketel Marte, visit www.mlb.com/dbacks.

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Fitness competitor Gracie Bishara shares how she overcame a health crisis and changed her life

/ by Brittany Maroney / photos by James Patrick / makeup by Maria Caraballo / activewear provided by Kaira Active

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As a little girl, Gracie Bishara didn’t like to eat – she would pick at her food and complain of stomach aches. Bishara grew up but never grew out of the stomach pains. As she got increasingly skinny, Bishara endured jokes about her shrinking frame and name calling like “chicken legs.” Her friends and family would shake their heads, assuming it was all in her mind, behind her back.

After high school, Bishara sought out medical help. She knew there had to be more to the stomach aches and the aversion to food. Her body was at a breaking point and she was often too weak to get out of bed.

“I finally got into the specialist and they did an endoscopy of my stomach,” Bishara recalls. “The test results showed that I was highly allergic to gluten and that years of eating it had destroyed the lining of my stomach, and that my intestines had been permanently damaged. I was no longer absorbing nutrients from my food.”

This was a turning point in Bishara’s life. After years of illness and struggles with her body, she finally had an answer.

“Feeling sick taught me that your health is the most important thing,” she says. “It also taught me that food definitely has an all-encompassing impact on our bodies. How you fuel it will ultimately change the way it makes you feel and can alter how you perceive yourself.”

Bishara took this newfound knowledge to heart. She altered her diet, the way she fueled her body and the way she looked at food. Feeling stronger, she turned her focus on another challenge.

“After cleaning up my diet, my best friend invited me to the gym and was showing me all these inspirational fitness models who competed in bodybuilding,” Bishara explains. “She helped motivate me to go to the gym with her every day after work.”

Bishara sought out Vegas Davis, prominently known for training bodybuilders and fitness models. After sharing her story, he agreed to train her for an upcoming regional competition.

“I remember doing my first training session and I swear I almost threw up,” Bishara recalls. “I thought to myself, ‘why would anyone pay for someone to torture you like this?’

However, the very next day I signed up for a year commitment

and began my training for my first World Beauty Fitness & Fashion Show (WBFF) show.”

She then caught the “fitness bug,” inspiring her to compete in the biggest show they have, the World Championship, aka “Worlds,” in 2015.

Worlds was Bishara’s first big competitive win. After placing first in the Tall Bikini class, she was awarded with her Pro card – a huge accomplishment for a novice. She attributes much of her success to her strict exercise and diet routine, honed after years of struggles with her health.

“My routine while training is pretty intense,” Bishara says.

“My diet doesn’t change all that much but I do closely monitor my intake and I do flexible eating. When I am training for my show, I eat all the food that I love, even chocolate and cheat meals.

Everything all in moderation, so I never feel like I am really missing out on much.”

Bishara does her best to avoid fad diets and some of the more severe weight-loss tactics, like water depletion, instead focusing on being healthy. Bishara also isn’t afraid to hit the gym. As a former gymnast and cheerleader, she’s naturally athletic and finds the activity provides great balance to her routine.

“My exercises consists of weights five to six days a week, with minimal cardio,” she says. “I grow muscle quicker on my upper body, so I focus a lot on my lower body three days a week while still incorporating some legs during my upper body workouts.

I do maybe 20 minutes of the stair master two days a week, with three days of HIIT cardio.”

Beyond competing, Bishara juggles a life of giving back and inspiring others (@graciebfit on Instagram). She currently works for Habitat for Humanity Central Arizona and was the spokesperson for Ms. Health and Fitness for Muscle and Fitness Hers magazine in 2018. Through the Ms. Health and Fitness social media campaign, she helped raise $179,724.93 for Homes for Wounded Warriors and hopes to beat that record in 2019.

“I believe my future belongs with inspiring, motivating, and developing programs that help the community become a healthier and better self, emotionally and physically,” Bishara says. “This spring, I will even be launching my own fitness channel (www.graciebfit.smashbod.com). I hope to share my transformational experience so others can change their lives like I did.”

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relating / by Stephanie Nguyen

Stephanie Nguyen is a registered nurse, women’s health nurse practitioner and international boardcertified lactation consultant. Nguyen is the owner/founder of Modern Milk. The locally owned business has locations in Scottsdale and Gilbert and offers breastfeeding support, pre/post-natal education, fitness classes and a baby and mom boutique. Modern Milk’s mission is to provide a community wellness center to educate, encourage, and empower today’s modern mom. More information can be found at modernmilk. com.

Learning to Feed Your Newborn

How to navigate the world of breastfeeding and baby-led weaning Having a child is a major milestone in any new mama’s life. Along with the fact that your world is forever changed, comes the realization that this little bundle now depends on you for everything – including nourishment. Suddenly, the world of breastfeeding and transitioning to solid foods, can seem daunting. But the path to keeping your baby full doesn’t have to be a scary one.

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1. Support Many moms say that breastfeeding isn’t the “magical experience” they dreamed it would be. It can take time and work to get to a point where it seems manageable.

Meeting with a lactation consultant is one of the best things you can do.

Not only will you be able to work through a feeding, but you’ll also establish a relationship and have someone that you can turn to as questions arise. For those who haven’t delivered yet, taking a breastfeeding class before baby arrives

can help you feel more confident about breastfeeding.

2. Supplies There are a lot of breastfeeding supplies and gadgets on the market, but how do you find the right ones?

Mom groups and mom friends often have great tips and recommendations.

Some of the more popular products that make breastfeeding a little easier include: Haakaa Silicone breastpumps; Boppy Best Latch Nursing Pillows; Medela Therashells for Sore Nipples; Simple Wishes pumping bra; Milkies Milk Saver and Legendairy Milk supplements.

3. Pump Smart Having the right pump can be key when trying to develop a schedule and store some of your breastmilk.

There are a variety of pumps on the market that can be helpful in different scenarios and they can also make your pumping sessions more productive.

Some pumps, like the Haakaa, are great to use while you nurse at the same time. Other pumps can be helpful when you don’t have the privacy or time to pump, such as the Freemie or Willow.

Hospital-grade rental pumps are great for increasing milk supply.

3. The Latch The latch is a very important part of breastfeeding. How a baby latches onto the breast affects how much milk they get and also how comfortable (or uncomfortable!) the

feeding will be. The key to a good latch is making sure that the baby is latched onto the nipple and a large area of breast tissue around the nipple (not just on the nipple itself). We call this getting a “deep latch.” This can take some practice and if you’re unsure of the latch, it’s a good idea to meet with a lactation consultant to get some pro tips.

4. Take Care of Yourself This can be easier said than done!

Remember that breastfeeding is a lot of work for your body and even burns more calories than being pregnant (up to 500 calories per day!). This means getting enough rest, staying hydrated (you need at least half your body weight in ounces per day) and making sure to refuel by eating food and snacking more frequently than you normally would. Continue taking your prenatal vitamin as well as omega-3, vitamin D and probiotic supplements.

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5. Starting Solids, Consider a BabyLed Weaning Approach When the time comes to introduce solids (usually around 6 months), many parents are opting for a “Baby-Led Weaning” approach.

This means introducing solid foods and teaching baby to self-feed. If you are interested in trying Baby-Led Weaning with your little one, make sure to do your research and/or take a class to make sure it is done correctly and safely.

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beauty / by Maggie Husami

Dr. Maggie Husami works out of the Mesa Derma Health Skin & Laser clinic. Derma Health has served over 50,000 patients at five locations in the Phoenix metropolitan area. It is ranked as a top 1 percent med-spa in the nation and is the No. 1 provider of facial fillers and Botox in the Southwest. Learn more at dermahealthinstitute. com.

Skin Reset

Revitalize post-winter from the inside out Bring on the warmer weather and sunshine, springtime is officially here. The season allows people to push the reset button after the winter blues. While they are focusing on tidying up their homes – thanks Marie Kondo – there is a good chance another important element of spring cleaning is being neglected. Skin deserves to be revitalized, especially after experiencing damaging winter conditions. Whether it’s the wintertime goodies affecting the digestive system, pesky bacteria clogging pores or dryness that won’t go away, transitioning between seasons can be tough on skin. Here are our suggestions to “spark joy” in your complexion and retune it back to its most radiant, healthy state.

Eating for Vibrant Skin Nutritious foods are just as important as the products placed on the skin. Replace foods that have refined sugar and dairy with those rich in vitamins, minerals and antioxidants.

Chia seeds, flaxseed and walnuts are high

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in omega-3s, which have skin strengthening benefits. Vitamin C, found in foods such as berries, citrus fruits and leafy greens, brightens the complexion and boosts collagen.

Sweet potatoes, carrots, spinach and kale are full of vitamin K, which can

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help with skin cell turnover and elasticity. Drinking water is also essential to optimal skin health by keeping it hydrated, fighting wrinkles and flushing out toxins from the body.

Essential Ingredients The winter may be

over, but skin damage is still lurking around. Gently exfoliate dryness, deeply cleanse and continue to moisturize the skin. Ingredients such as salicylic and glycolic acid can rid the skin of bacteria that causes acne and blemishes. Hyaluronic acid restores moisture to dehydrated skin and helps treat fine lines.

SPF is crucial at all times throughout the year, but spending more time outside means that more protection is needed.

Ingredients in products at the store have a different potency than the ingredients at products available in a medical setting.

Consult a professional for the right regimen.

Professional Services Services in a medical setting can jump-start skin care and ensure that the correct option is being used.

At-home tools and treatments can temporarily mimic results, but services by health and aesthetic practitioners provide safe and long-lasting outcomes. More than just a facial, a HydraFacial removes dead skin cells and extracts impurities while simultaneously cleansing, hydrating and moisturizing with potent serums.

Epiblading, or dermaplaning, delivers an extra level of exfoliation by getting rid of vellus hairs and dead skin cells, leaving behind fresh, glowing skin.

Cellular Level Transformation Medical-grade treatments create change deep in the cellular level, addressing the root of the issue.

Microdermabrasions remove the top layer of dry, dead skin through exfoliation and stimulate production of collagen and elastin. To take it one step further, a VI Peel uses special acids and vitamins to erase fine lines, wrinkles and enlarged pores while also building collagen and elastin to tighten skin.

Topical methods are temporarily helpful in providing the glow you are seeking, but medical-grade treatments provide cellular change that will get winter skin radiant for the spring.

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event

/ by Marion Rhoades Photography

Sam Tuivailala, and Patrick and Caroline Wisdom

Braden Bishop

Evan White and Kari Weinland

Alvin Davis

TopGolf4ALZ

The nonprofit 4mom raised over $20,000 to help further the fight against Alzheimer’s disease at this fundraiser, held at TopGolf. 4mom was founded by Braden Bishop of the Seattle Mariners and his brother, Hunter Bishop for their mother, Suzy Bishop who was diagnosed with early onset Alzheimer’s.

Barry Ross and Mike Lauck

Carey Conley, Julie Savage, Patti Mehl, and Elizabeth Eckel

Dee Gordon

Rachel Solomon and Hunter Bishop

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endurance / by Lewis Elliot

Avoiding Burnout

How to be selective with your races

One of the many spoils of living in Arizona is that the weather allows for a wide variety of outdoor endurance training yearround. As a result of this and lots of local population, there are also many endurance events happening all year long. When one becomes interested in competing, the list of choices is long and can often even be overwhelming. Finding the specific events that are perfect for you is a key that can help you reach new levels and push you daily through the hardest training sessions. Taking on too many events can be physically, mentally and financially exhausting. In many cases, doing too much racing or competing can lead to burnout and, at times, giving up progress completely!

Most people are surprised to hear that world-class Kenyan runners usually run only two marathons annually, spending the remainder of the year training to be physically and mentally prepared for those two big races. American cycling greats Lance Armstrong and Greg Lemond were also known to only “peak” for the Tour de France in July every year. Beyond that main event, they didn’t race as much as other professional cyclists.

Michael Phelps always geared up for his Olympic swimming run, once every 4 years. We can all learn from the top athletes – they only pick the main events that they wish to do well, and then put their whole season into getting ready.

Try to map out a rough 12-month plan when choosing your competition schedule. Spend time figuring out which events will really inspire you, while also being realistic that you can be prepared for them at your highest level. Stick to the schedule while trying not to be swayed too much by other people racing all the time or competing when you’re not. You may pick the same events as a workout partner so that you can prepare together, while challenging each other to stick to the plan when there are reasons for distraction. This measured approach will give you time to recover from one event physically and mentally, while taking a step back and intelligently preparing for the next competition with plenty of time to be 100 percent prepared. This structure will also avoid a situation where you’re competing when you’d rather not be, which is never a healthy or happy approach.

There’s no better feeling than to toe-the-line of an important race that you’re prepared for and have been working toward consistently. Equal parts nervous and excited, you know that when the gun fires, there’s no place you’d rather be than on this day competing and proudly pushing yourself while doing your very best.

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 Tri-Scottsdale Foundation. The former U.S. National Team Cyclist can be reached at lewiselliot@hotmail.com.

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