Scottsdale Health May 2018

05/18

allyouneedforhappiness.com

Activated Charcoal Thinking of trying the trend? Consider the pros and cons first

Moving On From Your Narcissistic Ex Five steps to freedom

Mom Life Breastfeeding tips and must-have baby gear

Catie Menke From cheerleading to graphic design, this former Arizona Cardinals squad member is always determined to succeed

RICHMAN MEDIA GROUP

LASER TREATMENTS

IN EVERY BODY THERE IS A WORK OF ART

ULTRASONIC FAT REDUCTION RADIO FREQUENCY SKIN TONING FACIAL TREATMENTS HYDRA-FACIAL PEELS FEMILIFT VSHAPE ULTRA PRP TREATMENTS HAIR RESTORATION JUVEDERM RESTYLANE RADIESSE DYSPORT BOTOX ALL SKIN CARE PRODUCTS NUTRIPLEX BEAUTY (â„¢) SKINCEUTICALS SKINMEDICA iS CLINICAL ALASTIN

FACE | BODY | BREASTS | NON-SURGICAL 8994 E. DESERT COVE AVE. | SCOTTSDALE, AZ 85260 | MARCMALEKMD.COM

SCHEDULE YOUR CONSULTATION NOW AT 480.551.2040

I LOST MY FATHER TO HIS BATTLE WITH ADDICTION. That’s why i started Fountain Hills Recovery, to help those suffering with alcohol and drug addiction.

“My dad was a 30 year fire captain, but we see doctors and lawyers to athletes and college students.

This disease doesn’t discriminate based on your social status or career. It’s an epidemic and the damage it does to families is heartbreaking” Natalie Marston-Salem — Founder

WORLD CLASS ALCOHOL AND DRUG ADDICTION TREATMENT • 30,60 and 90 day residential treatment programs • Support and compassion in a high-end luxury facility • Personalized programs

THE JOINT COMMISSION GOLD SEAL OF APPROVAL Highest Behavioral Health Care Accreditation

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

Experts in

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

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

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

You’re Invited Please join us for our MonaLisa Open House May 10, 2018, 5-6:30pm RSVP to Julie at 480.455.0016

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

2007-2017

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

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

content / May 2018

46

Catie Menke

The ex-cheerleader shares her journey, from the football field to the world of graphic design

12 e d note 16 health

The dangers of hoverboards, staying fit before pregnancy, ditch the duck, allergy origins, a pro of medical marijuana, long-term effects of air pollution, and the cons of being a night owl

20 list

Contact care

22 splurge

Grill season is here

24 cook

Southwest chicken quinoa bowl

50

Danielle Bryant

Meet the hopeful and strong woman who is using her diagnosis to pay it forward

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26 food

Healthy brunch options

28 weight loss News to know

“WHEN IT COMES TO TRANSFORMING SMILES, I ONLY TRUST DR. B.” CALL TODAY TO SCHEDULE YOUR APPOINTMENT 480.860.0092

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INCLUDING DIGITAL X-RAYS & PHOTOS, ORAL CANCER SCREENING, PERIODONTAL EXAM AND PRIORITIZED TREATMENT PLAN. NEW PATIENTS ONLY. INSURANCE EXCLUDED.

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SCOTTSDALE: 8952 E. DESERT COVE, SUITE 108, SCOTTSDALE, AZ 85260

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

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content / May 2018

32 36

30 solo scottsdale Meet Kimberly

32 muscle

Can you kettlebell?

34 balance

Finding your nursing flow

36 nutrition The scoop on activated charcoal

38 scottsdale soul A breakfast recipe, Aromatherapy at Elements, a powerful autobiography, a new cancer trial, and Banner Health’s new venture

40 life

05/18

Bodies revealed at OdySea, Mother’s Day gift boxes, W Scottsdale’s Be-Spoke program, fine art summer camp and a way to stay active indoors this summer

allyouneedforhappiness.com

Activated Charcoal Thinking of trying the trend? Consider the pros and cons first

Moving On From Your Narcissistic Ex Five steps to freedom

Mom Life Breastfeeding tips and must-have baby gear

40

Catie Menke From cheerleading to graphic design, this former Arizona Cardinals squad member is always determined to succeed

RICHMAN MEDIA GROUP

ON THE COVER: Catie Menke, photo by James Patrick, www. jamespatrick.com.

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content / May 2018

42

54

42 crazy 8s

Everything you need to know about bougainvillea

43 funnies

Get ready to work those abs

44 toys, tech & gear Six must-haves for moms

52 relating

Five ways to move on from a narcissistic ex

54 beauty Skin-saving sunscreen tips

57 event

HonorHealth’s Charity Tee-off Reception and Auction

58 doctor’s orders

Ways to minimize the mental effects of aging

58

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the PCA SKIN mission: improving people’s lives

®

For more than 28 years, PCA SKIN has been a trusted innovator in the development of professional treatments and daily care products.

We’re proud to support professionals in the industry and contribute to the success of Arizona’s growing economy. Our employees, partners, and local community are the heart of PCA SKIN.

Be part of the PCA SKIN family. Visit SmartSkinSolutions.com to find a PCA Certified Professional near you.

877.PCA.SKIN [722.7546]

ed note / May 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 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

Spring is known as the time of new beginnings, and that’s something our cover feature, Catie Menke knows a thing or two about. The once-Arizona Cardinals cheerleader worked most of her adolescent and adult life (thus far) toward the goal of making an NFL cheerleading squad. Now that she has achieved that goal, she’s moved on to find her next passion. Menke is about to take the graphic design world by storm. We spoke to her about her journey to the Arizona Cardinals and the next step for her on page 46.

This season also means that everything is blooming and people are spending a lot of time outdoors. I’m sure you’ve seen all of the bougainvillea around town (aren’t they beautiful?) but you may not know too much about them. Learn some fun facts on page 42. If you’re someone who is hanging by the pool or enjoying a nice meal on the patio, don’t forget your sunscreen. On page 54, we’re sharing tips to make sure that your sunscreen is applied effectively.

It’s also almost Mother’s Day! As May 13 approaches, we got to thinking about what moms need. On page 34, we’re talking tips for breastfeeding and page 44 is a roundup of six must-have items for moms with babies. If you want to celebrate your Mom (or yourself!) without breaking your healthy eating streak, flip to page 26 to find a few brunch spots that are serving up items that are as delicious as they are healthy. Happy Mother’s Day to all you moms out there!

Best, Gabby Richman 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 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, Sue Breding, Courtney Francis, Yonas Geda, Taryn Jeffries, Brittany Maroney, Kathryn Mitchem, Judy Nicassio, Molly Petersen, Kelly Potts, Breanna Thomas, Amanda Ware P H OT OG R A P H Y David Apeji, Michael Brooks, Good Thyme Kitchen, Mark Morgan, James Patrick

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

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

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

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MOTHER’S DAY

news

/ complied by Kelly Potts

Hovering Over Injury Hoverboard accidents sent almost 27,000 kids under 18 years old to the hospital from 2015 through 2016. Injuries from hoverboard accidents have surpassed skateboard and scooter accidents for the same time period. So parents, beware of these high-tech toys, your child might be better off on an old-fashioned skateboard.

Source: www. usnews.com.

Work It Out Expectant mothers who were more fit before pregnancy are at lower risk of developing gestational diabetes, according to a new study from the University of Iowa. Gestational diabetes, a condition in which women develop diabetes during the last half of pregnancy, affects up to 14 percent of pregnant women in the United States, according to data from the Centers for Disease Control and Prevention. Women with gestational diabetes are more likely to develop Type 2 diabetes after giving birth. Work it out now, and help yourself later.

Put Antibiotics in the Corner Babies given antibiotics or antacids in infancy may be at increased risk for allergies in childhood.

In a recent study of nearly 800,00 children, the results, published in in JAMA Pediatrics, suggest that both antacids and antibiotics disrupt the normal intestinal bacteria and that this may explain why babies have an allergy later in life.

Step Away From the Duck

Source: www. newyorktimes.com.

While the yellow rubber ducky may be a staple at bath time … it’s infested with bacteria and may be doing more harm than good. A study by American and Swiss researchers found that toy ducks appeared to be a breeding ground for microbes, filled with potentially pathogenic bacteria that can cause eye, ear and stomach infections. Perhaps a toy boat that doesn’t fill with water is a safer choice for bath time.

Source: www.newyorktimes.com.

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Source: www. sciencedaily.com.

news

Medical Marijuana to the Rescue Making medical marijuana available might help reduce opioid prescriptions, according to a recent report. Research found that states with legalized medical marijuana have seen a small reduction in opioid prescriptions for Medicare and Meidcaid patients. Some researchers and advocates believe that this could be the future of pain relief, while solving the opioid abuse epidemic.

Source: www.nbcnews.com.

Sleep Early, Stay Alive In a joint study

by Northwestern University and the University of Surrey in the United Kingdom of more than 433,000 people between the ages of 38 and 73, researchers found that “night owls,” or people who stay up later in the evening,

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had a higher mortality rate than people who go to sleep early. The participants were asked whether they were a morning or evening person and to what degree, then the study tracked deaths up to six and a half years. The result? The “night owls” in the study, published in the jour-

05/18

nal Chronobiology International, had a 10 percent greater risk of dying than those who said they were morning people.

The evening types also had higher risks for conditions such as diabetes or psychological disorders.

Source: www. usatoday.com.

Pollution Problems According to the annual State of Global Air Report, published by Health Effects Institute, more than 95 percent of the world’s population is breathing unhealthy air, and the poorest nations are the hardest hit. The new report found that long-term exposure to air pollution contributed to an estimated 6.1 million deaths across the world in 2016.

The exposure led to strokes, heart attacks, lung cancer and chronic lung disease, causing many of those premature deaths.

Additionally, the report also stated that air pollution is the fourth-highest cause of death among all health risks globally, coming in below high blood pressure, diet and smoking. According to the report, China and India were jointly responsible for over 50 percent of global deaths attributable to pollution in the research. source: www.ccn.com.

UNDERSTANDING NEUROPATHY

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

list

/ by Sue Breding

5 Ways to Care for Your Contact Lenses Are you ready for summer? It’s almost here! If you wear contact lenses and you’re planning to swim or travel, now’s the perfect time to brush up on the do’s and don’ts of proper lens care. Eye infections and small injuries to the eye – caused by common summertime activities – can lead to serious complications, including corneal ulcers which are painful and can cause blurred vision and even permanent damage.

Some people prefer wearing glasses as a fashion statement or because they seem like less hassle to them. But, if you really love your contacts and want to continue wearing them safely and as long as possible, Dr. Gail Bass, an optometrist with Excel Vision in Scottsdale, says it’s easy to keep your eyes healthy if you’re vigilant about avoiding these pitfalls.

1. Always remove contacts or wear goggles when swimming.

There are microorganisms hiding in the water, which means swimming with contacts puts you at risk of infection. The chlorine can infiltrate the contact lens and cause a chemical burn, irritation or dryness.

Swim without contacts if you can still see, otherwise you should swim with contacts and goggles and remove the lenses after swimming.

Replace them with new lenses or let them soak in contact lens a multipurpose cleaning/ soaking/rinsing solution.

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2. Be prepared for travel. If you’re heading out on vacation, don’t forget to pack the right cleaning and storage solutions and a good contact lens case. Do not expose contacts to any type of water as a substitute for wetting solution.

Distilled water is not a useful cleaning agent. Tap or distilled water increases the risk of infection with an especially destructive amoeba know as acanthamoeba keratitis that may result in permanent vision loss. Bring extra contact lenses and pack your glasses too – it’s good to have them handy.

3. Protect your eyes from the sun. Wear 100 percent UV-blocking sunglasses if you wear contacts.

Even contact lenses with UV-blocking treatment do not provide complete protection from UV rays or the reflective glare.

4. Do not sleep in contacts. No matter how long your plane flight may be or how exhausted you are after enjoying a long summer day of play, remove your lenses before you go to bed unless your contacts are specially designed for napping or sleeping.

When eyes are closed, you have decreased oxygen, which can increase the risk of infection and dryness because you are producing fewer tears.

5. Use lubricating drops. Arid desert climates or medications for spring and summer, allergies are just a couple of things that can cause dry eyes. Dry eyes decrease both eye comfort and the quality of vision because they compromise the quantity and quality of tears – or tear film.

Severe dry eyes increase the risk of infection because it is the combination of a robust tear film and adequate blinking that helps to clean the lenses.

KEEP CALM

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Not applicable to previous purchases. No refunds or exchanges. No cash value. Not valid with any other offers, discounts, special promotions or prohibited by law. Must mention “Buy Three Areas Get One FREE” at time of booking consultation and at time of purchase.

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Arizona Aesthetics Centers • 480-656-5311 • Lewis Heller M.D. • 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255 • www.arizonaaesthetics.com

splurge

Grill Master

A barbecue that combines style and function

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It’s officially pool season, which means it’s also barbecue season.

Designed by Robert Brunner, former chief designer at Apple who also designed the Beats by Dr. Dre headphones, Fuego Grills’ newest grill features both an aesthetically pleasing design and powerful abilities. The Fuego Professional F24C is equipped with 525 square inches of grilling surface – that’s enough space to grill 20 quarterpound burgers at once! The compact product, measuring in at just 24 inches by 24 inches with its lid closed, is perfect for small patios or balconies and can be assembled in less than 30 minutes with the use of only 20 screws. Your day will be hot, hot, hot, as the dual zone burner system for direct and indirect grilling reaches 500 F in just five minutes (but has a range of 250 to 700 F for varied cooking).

Available for $499 at Fuego Living, www. fuegoliving.com.

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The power of your erection is based entirely on blood volume. The better the blood flow, the stronger the erection. As men age, harmless activities like sex and sports cause scar-tissue build up along the length of the penis. What does this mean? Less blood flow, possible curvatures due to scar tissue build-up, and…yes. Shrinkage.

HammerHARDware utilizes high-frequency, low-intensity sound waves to increase local circulation, repair aged blood vessels, and stimulate growth of new blood vessels and nerve cells. This removes years of micro-plaque and tissue build up. The result? Harder, stronger erections, increased sensitivity, and even greater girth and length. Yes, that’s what we said… you will get bigger. We guarantee it.

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cook

/ by Good Thyme Kitchen

Southwest Chicken Quinoa Bowl

Makes 2 Bowl 1 medium chicken breast 2 limes

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.

1 clove of garlic, pressed 1 teaspoon honey 2 tablespoons olive oil 3 cups quinoa, cooked according to package instructions ¼ cups purple cabbage, chopped 1 Roma tomato, chopped ¼ cup black beans, drained and rinsed 1 jalapeno, thinly sliced ½ avocado, sliced 2 tablespoons fresh cilantro, chopped Creamy Avocado Dressing cup 0% Greek yogurt ½ medium lime, juiced ¼ avocado 1 teaspoon honey kosher salt to taste

Rinse and trim chicken breast, pat dry. Add chicken breast to a large zip-close bag. Add juice of one lime, garlic, honey and olive oil to the bag. Allow to marinate in the fridge for at least one hour or overnight. Heat an indoor grill pan or barbecue to medium-high heat. Cook chicken for three to five minutes per side, depending on thickness. While chicken is cooling add ingredients together for the creamy avocado lime dressing. In a small food processor or blender, add all dressing ingredients except for salt. Blend until incorporated, season with salt to taste. Divide quinoa evenly between two serving bowls. Top with purple cabbage, tomatoes, black beans, jalapeno, avocado and cilantro. Slice chicken and divide between the two bowls. Serve with remaining lime wedge and creamy avocado lime dressing.

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CELEBRATING 1000 TEETH! BEFORE

AFTER

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PAINLESS FIX FOR RECEDING GUMS! If you have unsightly receding gums or have been told you need painful gum grafts by your periodontist or dentist, there’s a new breakthrough treatment called Pinhole Surgical Technique® that eliminates gum graft surgery for most patients.

Benefits of the Pinhole Surgical Technique®: No Grafting & No Incisions; Quick, Easy and Instantly Pleasing • Minimally invasive: No scalpels or invasive surgical tools • Less discomfort after treatment • Faster recovery than traditional grafting • No need to take donor tissue from patient • Natural-looking, long-lasting results

Erik P. Svans, DDS

Svans Dentistry PLLC

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

food

/ by Taryn Jeffries

Beneficial Brunches Nosh with nutrition in mind for the best meal of the day

The beautiful marriage of breakfast and lunch is now much more than just a meal – it’s become a way of life. It’s an excuse to catch up with family after a long work week, enjoy a breakfast cocktail with friends or an excuse to roll out of bed a little later than normal and nosh on something new. This month, it’s one of the most popular ways to celebrate Mother’s Day. It’s easy to get caught up in the indulgent breakfast sandwiches and stacks of syrup-laden pancakes that so many restaurants offer, but if you’re prioritizing health, these six places are right on target, whether you’re heading out with Mom or just meeting up with some friends.

Market Street Kitchen Here you’ll fine everything you need your brunch place to be: intimate, sunlit, cozy and fresh. For a healthy choice, the garden omelet ($12) is the way to go. Made from egg whites, arugula, tomatoes, spinach and cheddar, this dish and the radiant atmosphere will have you feeling optimistic about your day in no time! www.marketstreetkitchen.com.

SumoMaya One of the biggest

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draws of weekend brunches can be that there is the opportunity to eat a little more than normal.

Oftentimes this leads to overindulgence and that far-toouncomfortableto-move feeling.

SumoMaya’s weekend brunch allows guests to experience infinite shared plates and entrees along with one dessert, which seems dangerous but there are plenty of healthy options. Load up on the rich black bean hummus, pomegranate guacamole, market vegetable

scramble (complete with crispy quinoa!) or the avocado frittata. The assorted nigiri platter, consisting of seven pieces for a $10 upcharge) is also an ideal choice for health-conscious diners. www.sumomaya.com.

Tanzy Located in Scottsdale Quarter, Tanzy is prepped and ready to solve all your brunch problems. There are the requisite hearty entrees but if you’re searching for healthy choices, you won’t have to look too hard. From slow poached eggs with short rib to steak and eggs to salads, you’ll find the obvious choices. A favorite at a Tanzy brunch is their eggs Benedict which you can easily convert to a healthier option by swapping out the English muffin for spinach. Revel in that familiar breakfast flavor in a way that you can feel good about. www.tanzyrestaurant.com.

Tavern Americana The low-key at Tavern Americana vibe makes it a great destination for weekend brunch. Whether you sit indoors to be close to their plentiful TVs or outside on their generous petfriendly patio, you’ll easily feel relaxed and comfortable.

The tavern power bowl is an excellent way to fill up without compromising on flavor or your health.

The combination of quinoa, potatoes, spinach, avocado, mushrooms, tomatoes, poached eggs and your choice of

bacon, chorizo or sausage is layer upon layer of flavor and freshness. You’ll get a little kick from the chipotle vinaigrette so you’ll be ready to tackle your weekend to-do list! www.tavernamericana.com.

Postino WineCafe A high-energy environment, a wide variety of choices for everyone and triedand-true restaurant favorites can be found at Postino. You can keep things simple with the housemade granola served with fresh fruit and Greek yogurt, but your best choice for flavor and comfort is the smoked salmon.

You’ll get rich, buttery salmon along with marble rye toast and dill cream cheese, capers and gastrique onions.

Clean, rich and gratifying! www.postinowinecafe.com.

CHAR Kitchen + Bar If you’re looking to evade loud DJs and the massive build-your-own bloody mary bars, the refined interior of CHAR is waiting for you. Sure, folks are talking about the famous challah French toast, but what you should really be checking out is the Mediterranean omelette. Your omelette will be made up of three eggs, spinach, sauteed onions, tomatoes, feta and garlic.

Add in gyro meat topped with tzatziki sauce and your day will officially be made. www.charkitchen.com.

weight loss news / complied by Kelly Potts

Fasting for a Longer Life Researchers found that embracing dietary restrictions from time to time might reinvigorate cells and promote healthy aging. A study put together by researchers at Harvard T.H. Chan School of Public Health in collaboration with Duke Molecular Physiology Institute found that the networks could be manipulated through fasting, and changes to the shape of these networks can affect lifespan.

Low-energy conditions such as dietary restriction and intermittent fasting have previously been shown to promote healthy aging. While this is not a consistent diet trend, it can help aging when done occasionally.

Heart-Healthy Veggies

Embrace the Carbs Italian scientists have discovered that eating pasta in moderation is actually good for you. Their analysis of more than 23,000 people found that eating some pasta is associated with a lower body mass index. Those who enjoyed their noodles were less likely to be overweight and obese.

While the scientists did not specify an amount of pasta that is good for your waistline, overeating pasta will do more harm than good.

Source: www.cnn. com.

The Mediterranean diet is widely reported as one of the healthiest models for preventing cardiovascular disease, but a recent Italian study proves that a lowcalorie vegetarian diet is just as sufficient in helping your heart. Whether you are an avid meat eater, or fill your plate with veggies, make sure you are doing it in a way that helps your heart in the future.

Source: www.medicalnewstoday.com.

Just Move, Any Amount of Time Mixed messages are the name of the game. Exercise only counts if you do it this way or that way, or for a short time or a long time. The old benchmark of 150 minutes per week of moderate activity (or 75 minutes of vigorous activity) originated in 1995. The “rules�: Each time you exercise, it should be for at least 10 minutes.

No matter how you swing it, any amount of exercise is sufficient enough to help you in the long run.

Source: www. usnews.com.

Source: www.sciencedaily.com.

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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…

Kimberly Rock AGE: 30 ABOUT ME: I was born and raised in New Jersey and moved to Scottsdale about a year ago. My entire career has been in the legal field and I thoroughly enjoy what I do. I am fun, ambitious, thoughtful, witty, warm, and generous. My friends would describe me as the person in the room that never fails to make everyone laugh.

In my spare time, I enjoy hiking, hot yoga, anything outdoors, and most importantly, spending quality time with friends and family.

I’m adventurous, always up for travel, enjoy sporting events, festivals, trying new restaurants, and anything that involves dogs.

While I never turn down a good happy hour, an ideal date for me would be opening a great bottle of wine and cooking at home.

Interested In Meeting Our Single?

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

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MY FAVORITE MOVIE IS: Just Friends with Ryan Reynolds. It is a must-see!

WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: Someone who has a big heart that I can connect with on a deep level, respect and admire.

That unspoken connection. If there is good chemistry and attraction, you’ll definitely have my attention. If you can make me laugh until it hurts, you just may have me at hello!

THE MOST IMPORTANT QUALITIES TO ME ARE: Loyalty, honesty, trust, compassion, empathy, positivity, and strong family values.

THE LEAST IMPORTANT QUALITIES TO ME ARE: Dwelling on the past. Life is about moving on and accepting changes.

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

Awarded Top Global Matchmaker

k elleh er-inter natio n al.c o m

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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

muscle

/ by Amanda Ware / photos by James Patrick

Saved by the Bell

4 kettlebell movements for a full-body workout

Put down your typical dumbbells and enter a new world of kettlebells.

These weights are versatile, compact and help to build power, muscle and burn body fat. Through the use of the kettlebells, we are adding a new dimension to classic moves. Before you know it, they will be a part of your regular routine. The following four movements in this total-body, cardio-andstrength workout are a true test of mobility, endurance and resilience.

How it Looks Do exercises for time: Deadlifts to rows to lunges to swings Deadlifts: 45 to 60 seconds Rows: 45 to 60 seconds per arm Lunges: 45 to 60 seconds per leg Swings: 30 seconds Repeat X4, increasing kettlebell weight as you get stronger

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Amanda Ware has been teaching indoor cycle classes, competing in multiple sports (most recently triathlons) and coaching high level volleyball players for over a decade. In 2015, she added yoga to her resume via a 200-hour Power Yoga Teacher Training. She joined the TruFusion team in 2017 and began to expand her knowledge of kettlebells through hours of training with Senior Master instructors from the Las Vegas mother ship studio. Amanda delivers a commanding, empowering, passionate and invigorating class. Her class is guaranteed to leave you feeling strong, energized and ready to take on whatever comes your way.

Check out one of her classes at TruFusion Scottsdale and FIND YOUR EDGE!

MOVEMENT #1: Kettlebell Deadlift Start in kettlebell position with your feet wider than your hips; approximately the width of a yoga mat. Toes slightly turned out. Bend your knees and bring your forearms to your thighs. Hinge at your hips keep your back flat and brace your core. Then, place both hands on handlebar. Brace your core. Stand tall, fire your glutes, hinge at the hips returning the bell to floor behind your heels.

COACHING CUES To make it easier, do the deadlift without a kettlebell or use a lighter weight To make it harder, use a heavier bell or try two bells Make sure you aren’t squatting or bending over with straight leg Keep your shoulders down and chest open

MOVEMENT #2: Kettlebell Single Arm Row Begin with a Warrior 1 stance, right leg

steps back. Place left forearm on your left thigh, right hand comes to the handle of your kettlebell. Keeping your core engaged lift bell to your hipbone then return bell to the floor. Repeat. Keep shoulders down, neutral spine and engaged core as you move your bell. Then, perform exercise with left arm.

MOVEMENT #3: Reverse Lunge in Rack Position Stand tall with bell in rack position, step one foot back bend both knees to 90 degrees. Step forward to return. Once time elapses, perform on other leg. If holding your bell in the rack position is too much to start, hold the bell in front of the leg that is stepping back and forward.

Focus on your knees; make sure they are not rolling in MOVEMENT #4: Kettlebell Swing Start in Kettlebell position. Stand tall with bell, shoulders back and hands near your groin. Hinge at the hips as the bell swings between your legs. Return back to standing firing your glutes.

Repeat. Really use the strength of your hips to move the bell.

COACHING CUES Similar to the deadlift don’t squat or bend over with straight legs Try not to lift the bell with your arms; use your hips and glutes

COACHING CUES Same leg steps back as the arm that is holding bell in rack position Keep your chest up as your foot steps back into the lunge position

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balance / by Molly Petersen

Molly began her Lansinoh career assisting customers with product questions, and was inspired to become a Certified Lactation Counselor (CLC) when she realized that many questions were more about breastfeeding than products. Breastfeeding has always been a subtext in Molly’s life.

Her mother was a Registered Nurse who taught breastfeeding classes. Molly wants moms to know that there are many avenues to providing breastmilk to their baby, and she’s available to help them navigate the potential stumbling blocks.

Molly attended the University of Nebraska – Omaha and has her lactation certification from the Academy of Lactation Policy and Practice. www.

Lansinoh.com

Breastfeeding on the Brain Expert tips for those considering nursing During pregnancy, your body is in preparation mode to breastfeed and you may notice that your breasts get bigger, your nipples get larger and darker, and the veins in your breasts become more noticeable. If you notice that your breasts seem to look different by the hour, don’t be alarmed by this. This is because as your body is naturally producing milk – and your breasts are responding accordingly.

Breastfeeding can be a tricky topic, and it’s not the easiest process to navigate. The number one thing to remember as a new breastfeeding mom is to be patient. Breastfeeding is new for both you and baby, and just like any new skill it will take a little time for both of you to master it, but once you do it will be well worth the effort. Also, don’t be afraid to ask for help. Many moms suffer in silence thinking that this is something they should be able to figure out on their own. There is no shame in asking for help.

Lactation consultants exist for a reason, and they are there to help answer questions and ease breastfeeding fears.

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Food Frequency Mothers are often worried about how many times a day their baby should eat.

When it comes to feeding schedules, don’t compare yours to others – every baby is different!

Don’t watch the clock, watch your baby. In our daily lives before baby, we are used to trying to schedule everything.

Unfortunately, babies don’t work that way.

Instead of trying to schedule feedings at certain times, take your cues from your baby. They will let you know when they

are hungry. Feeding based on your baby’s hunger cues is the best way to build up your milk supply and make sure that baby is getting enough to eat.

Soothing the Pain Many moms are afraid that breastfeeding will hurt, and the short answer is that it shouldn’t. Many moms do experience some early nipple pain or may run into other issues, but if you are experiencing consistent pain when you’re breastfeeding, it’s best to reach out to a lactation profes-

sional. They can help you figure out what is going on, and help resolve the issue.

The most common concern moms run into at the beginning of breastfeeding is nipple soreness. This is often caused by an improper latch. When you are bringing baby to the breast, make sure they are taking the entire nipple and as much of your breast tissue into their mouth as possible. If you feel pain or the latch doesn’t feel right, gently unlatch baby and try again.

Products to Assist Every mom’s situation is different, and the products she’ll need for breastfeeding assistance and providing relief for any discomfort will depend on what her breastfeeding journey will consist of. However, there are a few standout items that may ease most moms. A nipple cream can really help ease some of the soreness mom experiencing during those early days of breastfeeding.

Disposable nursing pads are also a great idea to help absorb leaks. A double electric breast pump is a must if mom is going to be heading back to work or other commitments after giving birth.

Need help organizating? Breastmilk storage bags are best to help store and organize a freezer stash of breastmilk.

Remember, if you are experiencing unusual discomfort or just need a little advice, don’t hesitate to reach out to a specialist or a doctor.

You’ll be a pro in no time!

ONE-ON-ONE CARE WITH PILATES TRAINED PHYSICAL THERAPIST

BARBARA GOLDSWORTHY PT, DPT, ASTYM ACCEPTING INSURANCE & CASH PATIENTS

602.956.1233 3333 E Camelback Rd. Suite 230 Phoenix, AZ 85018 www.tri-physicaltherapy.com

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• Precision Exams • Diagnosis and Treatment of Eye Diseases • All Makes of Contacts - Including Bifocal, Keratoconus & Scleral • Designer Eyewear - Over 1,000 Styles • New, Improved Dry Eye Treatments • Provider for Medicare, VSP, United Healthcare, Eyemed, Avesis, Superior Vision, Cigna, BlueCross/BlueShield, Healthnet, Davis

www.RivieraOpticare.com

Dr. Katherine Blaskovich

Dr. Susan Reckell

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Our Top Notch Team of Eye Doctors

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nutrition / by Judy Nicassio

Activated Charcoal: is the trend safe?

Weigh the pros and cons before you decide

Activated charcoal is the latest health hack trend to go mainstream on social media and it has recently been popping up in many popular juice shops and restaurants. The pitch-black look of the drink attributes to the reason why it has gone viral on sites like Facebook and Instagram.

So, what exactly is activated charcoal? Charcoal is made from coal, wood and other substances and becomes activated when exposed to high temperatures in combination with a gas or other agent to expand its surface area. While many claim it works like a miracle supplement to treat conditions from reducing hangovers to lowering cholesterol, it’s important to note that it needs to be used in moderation. Here are examples of the benefits and potential dangers of using activated charcoal: BENEFITS: 1. Eliminates Poisonous Substances Activated charcoal is often used by doctors to reduce poisonous substances from prescription drug overdoses, alcohol poisoning or medications like Tylenol, aspirin and other over-the-counter drugs. It works to absorb harmful chemicals and toxins and removes them from your bloodstream in an effort to protect your body.

2. Helps Reduce Bloating People who often have issues with bloating, diarrhea or other gastrointestinal issues use activated charcoal because it can bind with gascausing byproducts in foods to reduce symptoms.

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Judy Nicassio is a certified nutritionist at Rejuvena Health & Aesthetics. This naturopathic practice helps patients look and feel their best using a revolutionary, integrative approach that includes all aspects of both naturopathic and aesthetic medicine. Rejuvena believes that total body wellness encompasses both the inside and the outside, and that your appearance is a direct reflection of what’s going on beneath the surface. Rejuvena offers the latest regenerative medicine techniques to resolve pain, enhance tissue and wrinkle repair, customized diet plans, organic whole food based supplements and detoxification therapies. To learn more, visit www.werejuvenate.com or call 480-551-9000.

3. Prevents Premature Aging Anti-aging properties have been found in activated charcoal and it can help by supporting adrenal gland health and may prevent damage to kidneys and liver, although, more medical research is needed to confirm this.

4. Boosts the Digestive System If you want to eliminate toxins from chemicals in your drinks, pesticides in food, and air pollutants, activated charcoal can help. After ingesting, it can help to increase mental health, relieve joint pain and increase your energy.

5. Aids in Beauty Department In addition to ingesting activated charcoal, many people use it as

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a way to whiten teeth because it can absorb stains that cause plaque. It is also making headlines for being used as a face mask. You put the mask on your face to help clear your complexion and treat acne. The activated charcoal will bind to skin impurities and work to remove them from your face.

POTENTIAL DANGERS: 1. Unpleasant Side Effects If you ingest a large amount of activated charcoal or it is ingested too often, the most common side effect is nausea and vomiting.

It can also reduce absorption of some medications, so it’s important to talk to your doctor before taking it.

2. Some Benefits are not Supported by Science There is still medical research that needs to be done to determine the full effect of using activated charcoal. Many common benefits associated with ingesting the substance (lowering cholesterol, a hangover cure and improving kidney function) are yet to be supported by science.

3. Stains Fabrics Before using activated charcoal, be sure to protect any clothing, counters and floors. Activated charcoal can easily stain exposed surfaces.

CALL 480.994.5012 TO SCHEDULE 7245 East Osborn Rd., #4 Scottsdale, Arizona 85251

4915 E. Baseline Rd., Suite 114 Gilbert, Arizona 85234

(Optical Shop available)

5620 W. Thunderbird Rd., #H-3 Glendale, Arizona 85306 9746 N. 90th Place, Suite 101 Scottsdale, Arizona 85258

300 East Osborn Rd., Suite 100 Phoenix, Arizona 85012 (Optical Shop available)

13555 W. McDowell Rd., Suite 102 Goodyear, Arizona 85395

(Optical Shop available)

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soul

A Survivor’s Story Two-time breast cancer survivor and mistaken amputee Donna Hopkins released her new autobiography, Getting to the Other Side of Victory, last month. In her novel, Hopkins details her battle, one in which she’s met head-on and has drawn inspiration from being an athlete, a fighter and, most of all, a believer in keeping everything in perspective.

Hopkins is a West Virginia native who currently resides in Washington, D.C. and is the founder and CEO of nonprofit Hopkins Breast Cancer Inc. She is also a public speaker for breast cancer awareness programs, and a sports personality.

In the text, Hopkins tells her story with humor, laughter and passion, and shares with her audience the key concepts she believes will help them reset their lives. She talks about the importance of “Getting to the Other Side of Victory” and teaches her audience relatable and inspiriting lessons they can apply to their own lives.

Available at www. donnajhopkins.com or www.amazon.com.

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Colleen’s Dream Funds Cancer Trial The Scottsdale-based nonprofit Colleen’s Dream Foundation is dedicated to supporting ovarian cancer research, and they are showing it. The organization recently awarded Translational Genomics Research Institute (TGen) $450,000 to fund a clinical trial for a newly developed ovarian cancer drug treatment.

Colleen’s Dream celebrated its fifth annual fundraising event, the Evening of Dreams Gala in late February. This year’s gala was record-breaking for the foundation, with more than 650 attendees and $200,000 raised from the live auction and paddle raise portion of the evening alone. Combined with prior Colleen’s Dream donations to TGen, this support will fully enable the clinical trial.

TGen, based in Phoenix, alongside an international team of collaborators, discovered a mutation in a gene known as SMARCA4, which drives a specific type of extremely aggressive ovarian cancer known as Small Cell Carcinoma of the Ovary, Hypercalcemic Type (SCCOHT).

SMARCA4 is known as an “epigenetic” gene that broadly controls how other genes are regulated in the genome. When SMARCA4 is mutated, it is broken and cancer can develop through sweeping epigenetic imbalances. From this discovery, TGen evaluated experimental drugs that can restore epigenetic balance. One such drug, seclidemstat, has shown promising preclinical results in ovarian cancers and also is currently being clinically evaluated in other cancers driven by epigenetic imbalances.

Colleen’s Dream first awarded TGen a $30,000 grant in February 2017, which supported the institute’s understanding of the epigenetic events of the SMARCA4 mutations in SCCOHT and led to the most recent clinical trial. www.colleensdream.org.

05/18

Banner Health Hapennings Banner Health recently began a new venture. Last month, Banner opened its first MedSpa, located at its Banner Health Center at Desert Ridge, called Banner Health Center MedSpa. Banner Health Center Medspa offers a full spectrum of services including facials, photo-facials, skin peels, skin pen or micro-needling, laser-skin resurfacing, laser-hair removal, as well as a curated collection of innovative and clinically tested skin care products.

Patients can be treated for skin conditions such as visible facial veins and capillaries, wrinkles, sun damage, scars, rosacea and stretch marks through a Lamprobe, a noninvasive cosmetic procedure that uses a small medical instrument. No insurance authorization is necessary for services.

The medspa is led by a seasoned licensed aesthetician and also offers quicker access to a board-certified dermatologist who is on staff at the adjacent Banner Health Center.

Three new aromatherapy essences are all-natural, 100 percent chemical-free

Roasted Chicken with Brussels Sprouts & Beets / recipe provided by Babbo Italian Eatery, www.babboitalian.com. / photo by Erica & Jon Photography

Serves: 4 Ingredients ROASTED CHICKEN ½ cup olive oil 1 t bsp rosemary 1 tsp pepper 1 tsp garlic powder 1 lb chicken breast

SAUTEED BRUSSEL SPROUT & BEET TOPPING

MIXED VEGGIES

½ l b Brussels sprouts

1 head cauliflower

1 head broccoli

BASIL GARLIC TAPENADE 1 cup fresh basil ½ cup olive oil

½ lb diced beets

1 s mall bunch carrots

½ c up toasted almonds

Salt and pepper to taste

1 t bsp red wine vinegar

½ red onion, sliced

2-3 t bsp extra virgin olive oil

1 t sp minced garlic

½ cup golden raisins ½ cup goat cheese

1-2 tbsp lemon juce

Salt and pepper to taste

Directions

Combine all chicken ingredients and marinate chicken for at least one hour. Preheat oven to 400 degrees. Slice carrots, cauliflower, and broccoli to desired size. Coat with extra virgin olive oil, garlic powder, and salt and pepper. Roast mixed veggies in oven for about 10-15 minutes. Bake chicken in the preheated oven for 10 minutes. Flip chicken and cook until no longer pink in the center and the juices run clear, about 15 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees F. While chicken and veggies are roasting, blend all ingredients for Basil Garlic Tapenade in blender. To finish, saute Brussels sprouts, beets, almonds, red onion, and golden raisins on stove top until cooked through. Do the same in a separate pan with mixed veggies. Once veggies and Brussel sprout mix is cooked through, plate with roasted chicken breast and garnish with goat cheese and tapenade sauce.

Elements Adds Aromatherapy Elements Massage recently launched AromaRitual, the brand’s newest line of exclusive aromatherapy treatments. The therapeutic massage franchise is also partnering with Shankara, winner of the 2017 iSPA Innovate Award, to produce three custom scents – Energize (lemon, ginger and geranium), Refresh (eucalyptus, peppermint and patchouli) and Calm (lavender, nutmeg and black pepper). AromaRitual and can be added as a $10 upgrade to any massage, meant to reduce stress and improve circulation, among other benefits. The added service will feature application of these aromatherapy essences to powerful pulse points, traditional inhalation therapy and more The three new aromatherapy essences are all-natural, 100 percent chemical-free and exclusive to Elements Massage. www. elementsmassage.com.

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life

Miles From Mom? As Mother’s Day approaches, whether you’re near or far from Mom, florals are a popular way to express love. Instead of stopping by the supermarket, send a selection of gifts including custom floral designs and delightful treats from Bouquet Bar (www.bouquetbar.com).

The company, launched out of California early this year, specializes in designer gift boxes for a variety of sentiments and occasions. You can also add a personal note and customized box label for an extra special touch. Prices range from $47.99 to $149.99.

Summer Camp for Creativity Scottsdale Artists’ School’s (SAS) weekly Youth and Teen Summer Fine Art Camps are coming back. The Youth Academy, ages 6-14, begins May 29, and Teen Academy, ages 14-18 starts June 4.

All sessions, which are geared toward students of all levels, are held in the school’s art studios and taught by professional teaching artists.

Each session (all art supplies are included) incorporates an array of 2-D art mediums such as drawing, painting, watercolor, mixed media, as well as 3-D art mediums such as relief, additive, found objects, and hand building with clay.

Students will get creative, explore new techniques, learn how to prepare their art for show, and share their creations in an Art Show with Reception at the end of each session.

During this time, students will host an exhibit of artworks they created throughout the week. Each session features new projects based on different themes. For a complete description of classes, online registration and scholarship information, visit www.scottsdaleartschool.org/ youth-academy/.

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Beat the Heat Scottsdale is the perfect place to stay active outdoors… until the temperatures get too high.

AZ on the Rocks is offering a destination to cool down (the facility is fully airconditioned!) while you keep moving. In addition to climbing, AZR offers yoga, a ninja warrior rig, exercise and fitness equipment.

This summer,

05/18

AZ on the Rocks is is selling a Family Summer Special, which is available for purchase through the end of May. For $250, the entire family – valid for two parents and all their kids – gets unlimited access to the climbing gym all summer long, from June 1 to August 31. Only 100 memberships are available for purchase. www.azontherocks.com.

Cycling in Scottsdale Last month, W Scottsdale launched its “Be-Spoke” Cycling Program.

Through Be-Spoke, the Old Town Scottsdale hotel has a fleet of bikes available free to guests along with customizable solo itineraries and engaging group rides, allowing riders to fully experience the dynamic desert destination at their own speed.

The Be-Spoke Cycling Program is part of the hotel’s FUEL initiative, which gives guests the tools to detox, retox and repeat and make the most of their time in Scottsdale. Guests can pedal through tours of Downtown Scottsdale led by knowledgeable hotel staff, or tap into a range of custom selfled itineraries catering to individual goals and preferences. These include Spin & Savor, a food-driven progressive cycling tour including pre-mapped stops at Downtown Scottsdale’s popular dining venues, from

craft bars to barbeque restaurants, ice creameries and craft breweries; Bike & Hike, including a cycling map to some of the area’s best nearby hikes, from Camelback Mountain to Echo Canyon and more, with routes ranging from 5 to 10 miles round-trip; Wheel & Deal, a custom itinerary where guests will receive discounts at one of Scottsdale BODI fitness studio, just for showing up on a Be-Spoke bike; and Tour de Scottsdale, where the hotel’s general manager, an avid cyclist, will personally lead Tour de Scottsdale rides to show guests the best bike routes with scenic pit stops along the way (available on a limited basis).

The hotel will also equip riders with water and snacks before they head out. Healthy to-go lunches and gourmet picnics can be ordered in advance for an additional charge. www.wscottsdalehotel.com/fuel.

An Educational Exhibit OdySea in the Desert is bringing one of the world’s most popular exhibits to the venue: Bodies Revealed. Developed

by Premier Exhibitions, Inc., Bodies Revealed provides an in-depth view of the beautifully complex and intricate network of internal organs and systems in a very up-close and personal way. The exhibition displays more than 200 whole and partial human body specimens that have been preserved by a revolutionary technique called “Polymer Preservation,” which can take more than a year to prepare and intricately showcases the complexity of the body’s bones, muscles, nerves, blood vessels and organs.

Bodies Revealed leads guests through nine self-guided galleries, each one a precise and detailed look into a specific part of the body, its functions and its importance to the rest of the body. The galleries include: The Skeletal System; Muscles and the Nervous System; Respiratory, Digestive, Urinary, Reproductive, Endocrine and Circulatory Systems; Fetal Development; and Treated Body. The bodies on display are posed in athletic positions, giving guests a relatable view of the body in action.

Some exhibits display the full body, while others showcase just one intricate piece, such as the lungs or intestines.

The 12,000-square-foot exhibition of Bodies Revealed will be part of the other interactive learning attractions at OdySea in the Desert including Butterfly Wonderland, OdySea Aquarium, Dolphinaris, and Pangaea Land of the Dinosaurs. www.odyseainthedesert.com.

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crazy 8s

All of the plants and flowers in Scottsdale are naturally in bloom for the season. The explosion of colors lines the roads, fills the front and back yards of homes and adds a special touch to each landscape. Though you may not know it by name, the bougainvillea plant is responsible for much of the vibrancy seen throughout the city. A vine-filled, bushy tree, the bougainvillea is prominent in Scottsdale, but other than its color, many people don’t know much more about it.

Read on for facts about this vibrant plant.

1. A closer look.

While common to believe, it’s not the flowers that make this plant so colorful, it’s actually the bracts (waxy, bright colored leaves), which come in pink, orange, purple or red and yellow varieties. Look inside the bracts for the flowers, which are tiny and white.

2. Tropical honor.

This is Grenada’s (a country in the Caribbean) national flower.

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3. Historical origins. Bougainvillea are native to Rio de Janeiro, Brazil.

They were first found there in 1768

by French botanist, Philibert Commerçon.

He named it for his good friend and French navigator, Louis-Autoine de Bougainville.

4. A bougainvillea by any other name… The plant is also known as Napoleón, veranera,

trinitaria, Santa Rita and papelillo.

5. When in bloom.

In areas that lie closer to the equator, bougainvillea blooms all year long. But in non-tropical locations, their bloom cycles last only four to six weeks.

6. How big? The bougainvillea plant can grow up to 30 feet tall.

7. Shape play.

Though often grown to be busy, the plant can be trained to grow in different shapes, such as a shrub, vine or hedge.

There is also the Torch Glow, featuring stiff, upright branches with the flowers up top.

8. Pretty and painful. While they are beautiful, be careful and don’t touch!

Bougainvillea are covered in sharp thorns,

funnies

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

Q: WHAT GOES UP AND NEVER COMES DOWN? A guy walks into a bar and orders a fruit punch.

The bartender says “Pal, if you want a punch you’ll have to stand in line.”

The guy looks around, but there is no punch line.

Alexa and Joe work at a calendar factory. One day they were talking over lunch about their friend Ryan who got fired the day before.

Alexa: Did you hear about Ryan? He got fired.

Joe: No, that’s crazy. What for?

Alexa: He took a day off.

A: YOUR AGE

Two elderly women were out driving a large car – both were short women and could barely see over the dashboard. As they were cruising along, they came to an intersection.

The stoplight was red but they just went on through.

The woman in the passenger seat thought to herself “I must be losing it, I could have sworn we

just ran a red light.”

After a few minutes, they came to another intersection and the light was red again, and again they went right through.

The woman in the passenger seat was getting nervous, almost positive that the light was red again, and decided to pay very close attention to the road and the next intersection.

At the next one,

sure enough, the light was definitely red and they went right through again.

She turned to the driver and said, “Mildred! Did you know we just ran through three red lights in a row? You could have killed us!”

Mildred turned to her and said, “Oh, am I driving?”

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toys, tech & gear / by Kelly Potts

Oh Baby!

Must-have gear for mamas

Whether you’re getting ready to give birth to your first child or just had your fourth, nothing makes motherhood better than lots of love and cuddles from your children … and the perfect gear, of course. There’s so much you need to have as a mom – a stroller, bottles, diaper bags, and that’s just the beginning.

Who has time to comb through to find the best of the best out there? Here are six products to make life a little easier.

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UPPAbaby VISTA 2017 Stroller Many refer to Uppababy as “The Cadillac of strollers,” and for good reason.

The VISTA Stroller adapts as your family grows to accommodate your little one from birth through the toddler years.

The versatile design can also be configured to conveniently transport up to three children to roll with life’s changing momentum. Another plus: the bassinet is removable! Take the sleeping baby from the stroller to the crib with ease. $809.99 at Buy Buy Baby, www.buybuybaby. com.

Stone Diaper Bag This Diaper Bag by Freshly Picked was designed for moms by moms. The bag is 100 percent wipeable and spill resistant on the interior and exterior (yes, it’s true!).

It has 10 pockets with spacious central space for large items. In addition, it’s wearable three ways: backpack, cross-body, or purse, and includes a nylon changing pad. Did we also mention it’s fashionable while still being practical? $175 at Freshly Picked, www.freshlypicked. com.

AIVN Video Baby Monitor The AIVN digital baby monitor helps you rest assured that your little one is always safe and sound on the 3.5-inch color screen while LED lights on the monitor indicate the sound level in the room.

This monitor also has infrared night vision and two-way talk so you can communicate with your little one without going in the room. The temperature sensor is a musthave and the product can even play a lullaby. It’s multitasking for you, while you get a few extra hours of shut-eye in bed. $89.98 at Amazon, www.amazon.com.

Evenflo Vented + Glass Bottles, six pack Classic styling with an ergonomic shape, these eco-friendly bottles are easy to clean and assemble as well as easy to hold – they are the perfect bottle for that sweet new born. The soft silicone nipples rapidly vent, directing air bubbles into the bottle, not baby’s tummy, which significantly reduces gas, colic and fussiness.

They truly are bottles that work with you. $17.49 at Target, www.target.com.

EZRA STRIPE Baby Carrier Finally a lightweight, breathable, and modern baby carrier parents can wear every day. This collection was designed in Texas for the Texas heat – which is pretty similar to Arizona heat – and each one is made of 100 percent Micromodal; silky to the touch and finely knit for breathability, softness, and durability. Not only are they extremely breathable, they are extremely stylish – you can pick from over 10 different designs. $65 at Tuck and Bundle, www. tuckandbundleshop. com.

DOCKATOT DELUXE+ Multifunctional and multitasking, the Dockatot Deluxe+ offers a safe and comfy spot that lets baby rest, lounge, play, cuddle, do tummy time and get diaper changes.

Deluxe+ docks are lightweight and portable, allowing for easy travel. This is one tool that is a must-have for all new moms. Create a perfect and safe sleeping space for any location! $175 at Dockatot, www. dockatot.com.

TURKEY BREAST

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 05/18 ScottsdaleHealth 45

/ by Brittany Maroney / photos by James Patrick

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How Catie Menke’s never-give-up attitude led her down a path of success and self-exploration

She’s fearless against adversary. She’s not afraid of failure. And every time she has fallen, she gets right back up. Some have said she’s just a simple girl from South Dakota, but she consistently shatters those expectations with her personal determination and inner strength. She’s a fighter and her story has just begun.

A CHEER CAREER Catie Menke was raised in Sioux Falls, South Dakota. As a child, she had a love of movement and of performance.

Dressing in princess gowns and tutus bedazzled with jewels, she dreamed of a world where she could tell her story through dance and everyone would cheer.

She found that love in ballet, and later in her elementary and middle school cheer teams.

She loved the patience of learning a routine, the fluidity and precision it took to perform each move flawlessly, as well as the camaraderie of her fellow cheerleaders. The physicality of the sport became a part of her and the mental stamina required by the routine became something she craved. Upon graduating high school, she realized she wasn’t ready to give her dream up, so she applied to the University of Nebraska and was accepted; she also made the cheer squad.

“While cheering during my freshman year, I sustained a college career-ending double knee injury,” Menke recalls. “It meant invasive surgery, a long recovery time and a possible end to my cheer career forever. I made the difficult decision to leave Nebraska and return back home to South Dakota to recover.

Everything I felt passionate about seemed now forever out of reach. There was a bleakness to it.”

Not one to be tucked in bed for long, Menke made a quick recovery.

Rehabilitation brought her back into a comfort zone. She understood hard work, what it was like to train her body and that

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routine was what toned and built muscle.

She worked daily to strengthen her limbs, regain movement, and grow her physical stamina. With the hesitant blessing of her doctors, she tried out for a local arena team and cheered with them for five years. She also returned to college.

After graduating, she coached a collegiate cheer and dance team. She loved her time mentoring the young girls but something was missing – she had a sense that she had more to accomplish.

Since childhood, Menke had watched the NFL cheerleaders’ flawless execution, perfect synchronicity and brilliant grace, dreaming of a life on the field. She decided that she would prove to not only those around her, but also to herself, that she could still achieve her goals and share her passion and talent with the world.

“If my time in a hospital bed taught me anything, it was that life is short and you need to aspire to be more,” she says.

So, Menke took a drive and tried out Minnesota Vikings’ cheerleading team, twice. The first time, she didn’t give it her effort, so she went back and tried again.

“I auditioned the following season and decided that I was going to go full out, with no regrets. Despite my best efforts, I didn’t make the team once again. That kind of rejection could seem crippling, but I couldn’t ignore what I still felt in my heart — I was meant to cheer for an NFL team.”

The blow was devastating but Menke was not about to throw in the towel. She made the decision to throw caution to the wind and moved 1,500 miles away to the Valley of the Sun, with the intention of trying out for – and making – the Arizona Cardinals cheer team. Mentally distracted and in an unfamiliar city, she bombed the audition. It was another startling blow.

Thankfully, the judges saw a glimmer of hope and gave her a second chance by inviting her onto the practice squad. A year later, she finally made the team.

“My time with the Cardinals was beyond incredible,” Menke reflects. “I was able to travel abroad, sign autographs (who gets to do that?), I was featured as the Sports Illustrated Cheerleader of the Week, and I was able to meet and greet with so many awesome Cardinals

“With my physical, athletic strength snatched away from me, I gained the wise insight of the importance of what healthy living means and how to be good to yourself. I am motivated on a daily basis to be the best version of me that I can be – whether that’s emotionally, physically or mentally”

fans. These little moments made all of those hardships worth it and they were experiences that will forever make me a Cardinals cheerleader at heart.”

During her time as an Arizona Cardinals cheerleader, Menke committed herself to almost daily workouts. She toned her body with kickboxing, weight training, and Crossfit-style workouts.

Her diet was strict; no carbs, gluten-free and absolutely no sweets. During the day, she’d consume gallons of water. She worked her body to peak fitness, but she also learned to be tough in so many other ways.

“I learned building mental strength is just as important as building physical strength,” she explains. “As a result, I’m a huge supporter of all things mental health and always make sure to be proactive and in tune with my emotional wellbeing. While I was rehabbing my injured knees, I learned what it meant to have something I had taken for granted.”

LOOKING FORWARD Menke no longer takes her body or life for granted. When she has dark moments, she always thinks back to those times when her future seemed to have escaped her and her body had betrayed her. The fact that she overcame those hardships gives her hope and makes her feel like she could accomplish anything.

“With my physical, athletic strength snatched away from me, I gained the wise insight of the importance of what healthy living means and how to be good to yourself. I am motivated on a daily basis to be the best version of me that I can be – whether that’s emotionally, physically or mentally,” she explains.

Nowadays, Menke works as a graphic designer and freelance creative director.

It’s a career she admits is still very new to her and she doesn’t exactly know what the future holds for her. She does have new dreams and hopes to launch her own design business that blends her love of fashion with her artistic talent.

With a full-time desk job, she still finds time to work out, attending four Pilates classes per week. She consistently follows a healthy diet, although she isn’t as rigorous as her cheer days. No longer is she afraid to sample a sweet or a bite of bread, and chalks it all up to staying balanced and happy.

“Balance,” she says, “is the spice of life. There are ups and there are downs.”

Though she has had her fair share of discouraging moments and uplifting ones, Menke stays true to herself and looks to her future with the positive disposition she has had since the beginning, ready to take on whatever comes next.

“It goes without saying that I wouldn’t have been able to achieve my ultimate dream of becoming an NFL cheerleader without some of the painful experiences,” she elaborates. “After making the Cardinals squad, I was able to prove to myself that when you work hard and put yourself out there, you can be anything you want to be.

So, always listen to your own heart and intuition. It’s okay to fall sometimes, as long as you pick yourself up.”

For more information about Menke, visit www.catiemenke.com.

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by Gabby Richman / photos by Michael Brooks Photography

Danielle Bryant talks fighting through the pain of rheumatoid arthritis to beat the odds

Growing up, Danielle Bryant was a tomboy by default, the youngest and only girl of four children. Trying to keep up with her brothers and growing up in a single-parent household by her father, sports were instilled in her at an early age.

“I wanted to be an Olympic hopeful,” she recalls. “I wanted to be a star like all the athletes I would watch on TV. I was always good at the fitness tests at school and seemed to win at life when I was playing sports.”

The plan was to concentrate on her physical fitness abilities and make it all the way, and she was on her way there. A decorated varsity athlete in just her freshman year of high school, she entered her sophomore year as a rising star. Just weeks before the semi-finals for her softball tournament championships, Bryant

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was overwhelmed with an unexpected obstacle: Pain – in her feet, knees, shoulders, forearms, wrists, hands, and chest.

“Pain had come and planned to stay. So, what did I do about this sudden visitor? I hid from it. I masked it with pain killers so that I wouldn’t have to face telling anyone just how badly this pain made me feel. The last thing I wanted to do was face the pain and allow it to take down everything I’d worked so hard for.”

Though Bryant played through the pain, her team lost the opportunity to play in the championship. But the pain didn’t stop there, and only got worse and more debilitating until she just couldn’t take it anymore. It was then that she got diagnosed with rheumatoid arthritis (RA), something she remembers thinking was “an old person’s disease.”

“When I went to the library and pulled out an encyclopedia, the pictures I saw were daunting and scary,” she explains.

“Deformation and the body turning in was repulsive as a young person. I wanted to die.”

Bryant did whatever she could to mask the pain she was feeling – abuse of prescription drugs and alcohol were her solaces and she lost any sense of normalcy in her life. Shortly after her diagnosis, her father had decided to move back to his home state of New York. Bryant, however, chose to stay behind.

“I found myself lying to the world around me,” she says. “It didn’t help that I ended up living in a home where alcohol was easily accessible as it was my first introduction to alcoholism.”

The athlete found herself spiraling out of control until the summer of 1995 when she had a turning point – an event landed her in the hospital with shards of glass in her legs and arms, while she was under the influence of prescription drugs and alcohol.

“The unbearable truth and the lack of hope and encouragement took me to the darkest place where I was lucky enough to find my way out,” she says.

That event led Bryant to Albuquerque, New Mexico to seek help from a dear friend and, as Bryant describes, a life-saver.

“She would take me under her wing and help me try and find myself again, however the depression was so overwhelming that I finally sought help from brother Travis and made my way out to Arizona.”

These days, 27 years after her diagnosis, Bryant is still battling RA, but in a healthier way. She is still not pain free and has had several surgeries throughout the years. She has tried every natural remedy available and has learned what is best for her personal journey with the disease – a combination of homeopathic natural remedies and western medicine “The battle has definitely evolved, but the sense of hope, determination, and the will to be my best has been the focus,” she says. “How do I do it? I am committed to diet and exercise along with my prescribed biologic drugs that I believe are required when trying to manage RA.” She also worked for and received her general contractors license, but after another hard year in 2012 with her marriage ending and her house being robbed, she once again hit rock bottom.

“I had two choices, I could keep falling and play victim the events that presented themselves or I could rise up and take a risk believing in myself. I chose to take the insurance money paid out for my robbery and invest it into myself.”

Bryant is the now the owner of successful construction company, THRIVE Construction LLC. She recently received her bodybuilding PRO Card in the Athletic Woman’s Division with International Physique League, something that her doctors, statistics, and even herself at one point, never thought was possible.

“It was me finally making it to Oz for the first time after the countless setbacks,” she says. “There aren’t a lot of people with fully able bodies that can say they accomplished getting their PRO Card in Bodybuilding. The best part is I did it 100 percent

naturally with a debilitating disease.”

The warrior hits the gym at 5 a.m. each morning, lifting weights and making her health a priority. To say her “norm” has changed is an understatement.

“I didn’t happen overnight and is a work in progress,” she explains.

Now that Bryant has her RA under control, she is paying it forward and helping others accomplish the same. She created her nonprofit Make it Count 4 Dani Foundation to help people with RA to keep moving.

“Movement, movement, movement is the key to ensuring this disease doesn’t take over. If you lay around and allow it to beat you, it will. You have to push yourself to keep moving, to eat right, and the find the best biologic for your blood type and disease progression.”

She sends packages to people all over the world to motivate, inspire and encourage them. These care packages include letters written by Bryant, and she has conference calls with complete strangers that contact her through social media, where she shares the trials and tribulations of her battle with RA. “My board and I plan to implement our college scholarship fund to students between the ages of 15 and 17 who have been diagnosed with juvenile RA to pursue their academic dreams and create their future. Our mission is to advocate, educate, encourage, and inspire those living with rheumatoid arthritis to Make it Count.”

The organization plans for a website relaunch in summer 2018. Visit www.makeitcount4dani.com for updates.

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relating / by Kathryn Mitchem

Moving on From Your Narcissistic Ex Five steps to freedom

Many women who are going through a breakup or a divorce have one thing in common, and it is a club they would rather not be a part of if given the choice; they are trying to move on from their narcissistic ex.

The personality traits that are unique to a narcissistic (sometimes referred to as Narcissistic Personality Disorder or NPD) ex-spouse or ex-lover can lead many women to fall into what can be referred to as Divorce 911 moments.

Why? Because moving on from a relationship with a narcissist is profoundly more challenging than dealing with just any old ex.

One reason is the narcissist’s tendency to use various tactics, including a technique called “gaslighting.”

Essentially, they will convince you that up is down, day is night, the sky is green, and the grass is blue. They will do this using emotional manipulation, guilt, cruelty and belittling tactics so masterfully, that you will begin to question your own senses and your own sanity. If they aren’t successful, they will then attempt to work their magic on the people around you (sometimes, including your children) to isolate you and make you question everything about yourself.

Surviving a divorce or breakup from a narcissistic ex and moving on with your life boils down to strategies that fortify your mental, physical, emotional and spiritual strength. Following is a five-step approach to disengaging and moving on from a narcissistic ex.

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Step 1: Learn the Characteristics of a Narcissistic – The Demystification Process Classic narcissists lack empathy. They are unwilling to recognize or identify with the feelings and needs of others.

They do not consider, or care about, the pain they inflict on others. They have a grandiose sense of self and believe they can choose to act outside of legal boundaries and/or commitments.

They are also masters of projection and dishonesty.

They project their own subconscious negative self-judgements onto their targets. Read and become familiar with more characteristics of narcissistic behavior so that you’ll be prepared for other challenges that may come your way.

Step 2: Never Believe Their Criticism of You, and Most Importantly, Take Time to Heal While you are in the healing process, create a pocket of space in the world that the narcissist in your life cannot access or touch so that you can get stronger.

Whether it includes working with a therapist, life coach, support group, yoga or self-improvement course; sequester the people, place and atmosphere where you are working on your healing, away from the narcissist.

Step 3: Accept That You Will Never Change His View of You or Gain His Approval Once you are out of his life you have no value in his eyes; you become the enemy because you have

threatened his fragile sense of self. This means he will lash out, belittle you and react in rage. Be prepared. Continue to work on loving yourself again, or maybe for the first time in your life.

Act on affirming your new beliefs about yourself to reinforce these new positive beliefs. For example, if through your healing process you discover a hidden talent or interest, begin pursuing it; don’t wait.

Step 4: In Co-Parenting, Work on Strengthening Your Relationship With Your Children. Don’t Worry About His Children are smart and often know the difference between authentic connection and love, and manipulation. Work on cre-

Kathryn Mitchem is a transitions expert and life coach specializing in divorce and midlife crisis intervention. Through tools and techniques from yoga and mindfulness, she supports people through difficult life transitions to survive the tough emotions that come with change, while creating new pathways into the next phases of life. Her latest online learning courses “Divorce 9-1-1” and “Stuck in the Muck-Survive and Thrive Through a Midlife Crisis” are now available for download at www.kathrynmitchem.com.

ating safe and trusting bonds with your children so they have at least one reliable parent who is putting their needs first.

Lead by example in modeling positive, constructive expressions of love.

Step 5: Set Firm Boundaries (Including Legal Boundaries) and Limit Engagement A narcissistic ex may threaten to “destroy” you when you start to stand up for what you and your children need to move forward. They may threaten to take your kids away, or never give you a penny in child support or alimony. Unfortunately, this extreme rhetoric is textbook for the narcissist.

Don’t be afraid to utilize the law to enforce what has been agreed upon or for your personal

safety. It is made to protect you and your children, so that you can successfully move on with your life. Do not reply to or engage with threatening emails or phone calls. Remain informed about your legal rights and lean on your support system. If panic begins to take hold, work with a professional counselor, life coach or therapist to practice breathing, meditation, talk therapy and other mindfulness techniques.

These practices will pull you out of “panic mode” and help you disengage from your ex’s distorted belief system so you do not adopt it as your own.

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beauty / by Breanna Thomas

Save Your Skin 3 ways to properly apply sunscreen It’s the time of year when everyone seems to be showing a bit more skin. It’s also the season when sunburns can be seen around town and the #sunscreenfail tag starts to pop up on social media.

While the importance of using sun protection for preventing spots, burns, skin cancer, and accelerated aging has become more ingrained in our culture, it’s not uncommon for many who get too much sun to be completely perplexed as to how it happened.

It’s now required for all sun protection products to include very specific directions on the packaging to ensure proper use. However, many admit they rarely read them, and quite a few of those who do are still a bit confused.

The following tips will help ensure that anyone who is serious about keeping their skin healthy and youthful looking can make the most of their SPF (or sun protection factor).

Sunscreen Fail #1: Not knowing when to apply Most sunscreen ingredients take a full 20 minutes after application to be effective. This means that if someone waits to apply their sunscreen once they’re outside, rather than 20 minutes before getting out into the sun, they’re running the risk of being unprotected and allowing the damaging effects of UV rays to wreak havoc on their skin.

Sunscreen Fail #2: Relying on the SPF found in makeup Many women think that if their foundation contains SPF, they’re good to go.

Unfortunately, most makeup does not contain enough SPF, and rarely do women apply a layer of makeup thick enough to provide sufficient protection.

Bonus Tip: The majority of aestheticians and dermatologists recommend physical sunscreens with the minerals zinc oxide and titanium dioxide rather than chemical sunscreen filters.

These mineral ingredients have proven to be much more soothing to the skin, are not damaging to our oceans, and aren’t considered to be potentially disruptive to our hormones like the majority of chemical filters found in most sunscreens.

With a few self-care tweaks, it is possible to have fun in the sun while keeping one’s skin safe.

Sunscreen Fail #3: Using too little SPF Most skin professionals recommend a minimum of SPF 30 and a maximum of 50.

Less than 30 often isn’t enough to properly block ultraviolet (or UV) rays and more than 50 usually comes with an excessive amount of chemicals, creating irritation for those with breakout prone or sensitive skin and eyes.

A Valley resident for over 30 years, Breanna Thomas 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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Rachell Hall’s Permanent Makeup

MICROBLADING PLUS™ Microblading PLUS With Rachell Hall’s signature Microblading PLUS technique, she creates the virtual hairline effect of Microblading plus a soft powdered backdrop of shading to create the illusion of perfect natural brows that are the envy of every woman.

Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in makeup artistry, custom color blending, art and science will be your perfect solution plus...

Remember, discounted prices are not an indicator of value in permanent cosmetics. Trust YOUR face only to the very best.

For over 20 years Rachell Hall has eased the makeup woes of an international clientele with her exclusive perfected signature procedures. Be beautiful at breakfast and still look fresh at four! Work out or go out your permanent make up will be perfect!

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"My motto is Classic Beauty, nothing trendy. Nobody wants to look like they had their makeup tattooed on! That’s why all my signature treatments are designed to look soft and natural. Remember you can always add more! My clients never wake up Wednesday morning with Saturday night makeup!

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event / by David Apeji

Michael and Shannon Bundschuh

Mary and David Bernheim

Travis Wurzer and Amy McCarthy

HonorHealth Charity Tee-off Reception and Auction Held at Grayhawk Golf Club, this reception kicked off the weekend to raise funds for HonorHealth Military Partnership for training HonorHealth’s military and first responder medical personnel. The following day, HonorHealth hosted a golf classic.

Gerald and Ciera Harsley

Matt and Jaime Sainsbury

Robin and Christine Samaddar

Sandro Leite and Baillee Rectler

Alex Olvera and Steve Stroesenreuther

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doctor’s orders / by Yonas E. Geda, MD

Maintain Your Brain

Yonas Geda is a professor of Neurology and Psychiatry at Mayo Clinic Arizona.

Simple ways to minimize the mental effects of aging

The key? Find an activity you can enjoy and do it at least three times a week, preferably five to six times per week.

Keep Thinking The studies also showed that people who stayed mentally engaged through stimulating activities such as reading, craft activities (e.g. knitting), games and computer use, had a decreased risk of mild cognitive impairment, even late in life.

Embark on your own mentally stimulating activities, and give your brain a boost. For example, consider taking a class, learning another language or playing a musical instrument.

Anything that involves learning decreases the risk of dementia perhaps by building new nerve cell connections, even though we do not exactly know by what mechanism the risk of dementia is decreased.

Stay Social We expect our bodies to change as we grow older. But our brains are affected by aging, too. The cognitive changes we experience over time can be as minor as occasional forgetfulness – or as devastating as Alzheimer’s disease.

Lifestyle factors affect brain health as we age, and there are surprisingly simple things we can do — physically, mentally and socially — to reduce the risk of dementia and stay mentally sharp.

From studying thousands of people in their 60s, 70s and 80s, following are lessons you can use to help maintain your brain.

Get Physical To look for links between physical activity levels and mild cognitive impairment (often, the first stage of Alzheimer’s or dementia), we surveyed 2,000 people who were 70 and older.

Those who regularly participated in light physical activity (e.g., leisurely walking or gardening) or moderate activity (e.g., brisk walking, swimming or biking) showed lower rates of cognitive decline than those who were inactive.

Even people who enjoyed a leisurely after-dinner walk three or more times a week showed less mental decline that those who weren’t physically active at all.

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We’re hearing a lot today about the negative impacts of social isolation. In fact, good social connections have been linked to a 23 percent reduced risk for cognitive decline and early Alzheimer’s disease.

The people in our studies who regularly engaged in social activities such as spending time with friends and family, attending cultural events, playing sports, cards or other games, were less likely to experience mental decline as well.

Mind Your Overall Health Anything that enhances physical health bodes well for your brain, too. So, remember to limit your alcohol intake, eat a nutritious diet, get enough sleep, manage stress levels and wear a protective helmet. Conflicts and contradictions are inherent in life. Some conflict may inspire change, however, excessive conflict with neighbors or families may not be beneficial to attention and thinking.

Be sure to get regular hearing and vision exams, too. New research shows that even a mild hearing loss can multiply the risk of dementia. And vision loss can lead to accidents and falls.

The brain is an incredibly complex organ. It’s also remarkably resilient – if you care for it.