Scottsdale Health May 2019

Page 1


EATING FOR ENERGY Skip the coffee and fuel with food

Sam Wallace The fitness competitor and trainer on her new apparel line, Black Box Athletes

THE BUSY BEE WORKOUT Get fit with five moves in just 10 minutes

IMPROVE YOUR SLEEP Tips for a successful slumber







Coolsculpting® non-surgical fat removal externally applies cold temperatures to freeze unwanted fat on the abdomen, flanks, hips, & thighs!



content / May 2019


Sam Wallace

10 e d note

The athlete talks competing, coaching others and owning her own business

16 health

Texting and driving laws, hiking for health, keeping kids moving, the egg lowdown, gut issues, eating for two, and the dangers of hot liquids

20 list

Going solar

22 splurge

Cushioned running shoes

24 cook

Banana bread

26 style

Healthy brunch


Matt Hoodie

He transformed his life and now he’s helping others do the same




28 weight loss News to know

content / May 2019

32 36

30 solo scottsdale Meet Amanda

32 muscle

Busy bee workout

34 balance Slumber secrets

36 nutrition Eating for energy

38 scottsdale soul Boochcraft, organic deodorant, Pita Jungle’s Lentil Fetoosh Salad recipe, kitty adoptions, and a book to help kids with anxiety

40 life


A book by a local yogi, two golf events for charity, Apex Motor Club, and a way to protect your pet

EATING FOR ENERGY Skip the coffee and fuel with food

Sam Wallace The fitness competitor and trainer on her new apparel line, Black Box Athletes

THE BUSY BEE WORKOUT Get fit with five moves in just 10 minutes

IMPROVE YOUR SLEEP Tips for a successful slumber




ON THE COVER: Sam Wallace, photo by James Patrick,




When a Mammogram is Just Not Enough. The Most Advanced Technique in Breast Screening The SOFIA 3D Ultrasound IF YOU HAVE DENSE BREASTS YOU HAVE A MUCH HIGHER RISK OF BREAST CANCER • 40% of women have dense breasts and are 4-6 times more prone to breast cancer • This is a higher risk factor than a family history of breast cancer • Dense breasts decreases the sensitivity of a mammogram to detect cancers tremendously • Dense breasts need more screening besides mammograms as they are very limited in diagnosis • Cancer lesions will appear white on mammograms, therefore cancer lesions will hide behind dense tissues

SOFIA is a brand new fast scanning 3D ultrasound machine, never used before in Arizona. It’s fast, painless and provides excellent resolution to detect small size breast lesions. Both breasts will be scanned in 30 seconds each side!

Dr. Assar wants to educate women about breast density, increased risk of breast cancer and how she can help them to identify cancer in early stages with a combination of breast exams, screening, mammogram and ultrasound.



11000 N. Scottsdale Road, Suite 135 Scottsdale, AZ 85254

Maddie Assar, MD Board Certified Radiologist

content / May 2019



42 toys, tech & gear Just add water

44 crazy 8s All about grass

45 funnies

Get ready to work those abs

52 relating

Signs of an abusive relationship

54 beauty Probiotics for skin care

57 event

Banner Children’s Open

58 doctor’s orders Eye health





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ed note / May 2019

MICHAEL FITZMAURICE, MD Founder of the Fitzmaurice Hand Institute Double Board Certified Hand Surgeon

When you've suffered a hand or wrist injury or need immediate care for persistent joint or nerve pain in your hands, wrists, or forearms, Hand & Wrist Urgent Care in Scottsdale is a quick and cost-efficient alternative to the emergency room. We provide fast diagnosis and specialized treatment for injuries to the fingers, hands, and wrists by one of the top hand surgeons in the country – Dr. Michael Fitzmaurice. Our patients are evaluated as soon as possible and may receive on-site x-rays or ultrasound for an effective diagnosis and treatment plan. If necessary, minimally invasive surgery can be performed within the same day to ensure the best possible outcome. At our center, we treat a wide range of hand and wrist injuries, including (but not limited to) the following: • • • •

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

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

We all had “dream jobs” as children, whether it was to be an astronaut, singer or professional athlete. Most of the time, people’s ideal career morphs into something different as they get older. Sam Wallace, on our cover this month, grew up wanting to be a dancer. After sustaining multiple injuries, she decided to take a different course, focusing her attention on a new passion: bodybuilding. The now-fitness competitor, trainer and model is using her talents to launch Black Box Athletes, a fitness apparel company. Learn all about her journey to finding her new path on page 46. We have another story of self-discovery on page 50, where Matt Hoodie shares his transformation of losing 100 pounds and how he’s now helping others change their lives for the better. And speaking of better, page 34 features ways to improve your sleep habits to help you feel balanced and rested in the a.m. If you’re not rested, you may lack energy and grab two or even three cups of coffee during the day. Page 36 showcases tips to increase your energy level through what you eat. We’re also sharing a roundup of healthy brunch dishes (page 26) so the best meal of the day doesn’t have to be the heaviest, as well as a gluten-free banana bread recipe (page 24) if you want to make a sweet brunch at home without breaking your eating routine. Other hot topics for this month include a roundup of products for a day out on the water on page 42, signs your friend or loved one is in an abusive relationship and needs help on page 52, the pros of using probiotics in your skin care products on page 54 and important information and tips on eye health for now and the future on page 58. Lastly, if you’re looking to get in shape but you’re running low on time (hello, moms!), flip to page 32 for a 10-minute full-body workout. Best,


REJUVENATION center for anti-aging & regenerative medicine

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

Gabby Leighton Editor-in-Chief Find our magazine on Facebook!


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.



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

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/ complied by Kelly Potts

Take a Hike

Take advantage of the perfect weather and add a walk to your routine! New research suggests even a bit of regular walking can reduce your risk of death. Previous research linked regular walking with a lower risk of heart disease, diabetes, and breast and colon cancers. However, many American adults don’t get the recommended levels of walking or other types of exercise. The recommended amounts are at least 150 minutes of moderate or 75 minutes of vigorous physical activity a week. Source:

Keep the Phone Away Better left unread. States with bans on texting while driving saw an average of 4% reduction in emergency department visits after motor vehicle crashes, an equivalent of 1,632 traffic-related emergency department visits per year, according to a new analysis. Arizona recently passed a statewide texting while driving ban.

Healthcare in Retirement According to Fidelity Investments’ annual analysis, the estimate of healthcare costs for retirees will climb to $285,000 – $150,000 for women

Source: www.cnn. com.




and $135,000 for men. The amounts exclude things not covered by Medicare: dental, basic vision, over-the-counter medicine and longterm care. Despite the hefty price tag,

healthcare costs aren’t rising as quickly as they were a few years ago and are anticipated to average 5.5% annually from 2017 to 2026. Source: www.

Step Outside It’s time to take a breath of fresh air! Teens who sit for hours watching TV, using the computer or playing video games while eating unhealthy snacks are at increased risk for a cluster of risk factors including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels that could lead to heart disease and diabetes. According to a nationwide school-based survey from 33,900 Brazilin teens ages 12 to 17, researchers found 2.5% of the teens had metabolic syndrome. Those who spent six or more hours a day in front of screens were 71% more likely to have metabolic syndrome compared with those who spent less time in front of screens. Source: www.




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An Egg a Day? To egg or not to egg, that is the question! While there has long been some back and forth on the egg scene, a large new study may help resolve some confusion. Some nutrition experts say eggs are good for you, even though they are high in cholesterol. Others are sure they are bad. A recent analysis found that for each additional 300 milligrams a day of cholesterol in the diet, there was a 17% increased risk of cardiovascular disease and an 18% increased risk of premature death from any cause. Eggs have about 185 milligrams of cholesterol. Each additional half-egg a day was associated with a 6% increased risk of cardiovascular disease and an 8% increased risk of early death.

Eating for Two On top of all of the normal worries, pregnant mamas have one more thing to watch out for: what they are eating. Eating for two takes on added significance with a new study suggesting that a mother’s diet during pregnancy could affect her child’s risk of attention deficit hyperactivity disorder (ADHD). Researchers in Spain found a link between levels of omega-6 and omega-3 fatty acids in umbilical cord blood and ADHD at age 7 in the study that included 600 children from four regions in Spain. The fatty acids play an important role in the structure and function of the central nervous system, particularly during later stages of pregnancy, the researchers explained. Window to the Brain Gut issues affect us all at some point, but now a study has found a link. Researchers recently linked disruption of a child’s gastrointestinal microbiome triggered by early life adversity, such as parent separation or death, with activity in the regions of the brain associated with emotional health. Experts have long noted the strong connection between the gut and brain. Previous research has demonstrated that a history of trauma has been reported in up to half of adults with irritable bowel syndrome (IBS), at a prevalence twice that of patients without IBS.

Source: www.

Source: www.





When the Tea is Hot … Do you start your day with a hot cup of tea? As it turns out, you might want to let it simmer for a bit before drinking. Researchers found

that tea drinkers who liked their beverage to be warmer than 140 degrees and drank more than two cups of tea per day had a 90% higher risk of esophageal cancer, compared

to those who drank less tea and at cooler temperatures. Practice patience, and let the tea cool. Source: www.cnn. com.

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/ by Joe Cunningham

5 Things to Know Before Going Solar Nothing shines brighter than the sun in the Valley, especially this time of year. Welcome to pool and patio season, which is also sadly the season of sky-high electric bills. Many folks have turned to solar in an effort to help the environment as well as to keep energy bills at bay. But, change is scary. And those panels seem daunting, right? Or do they… Here are some things to evaluate when weighing whether or not to consider solar this summer – or down the line. 1. Bills. Bills. Bills. No, this is not just a classic Destiny’s Child song; it is the reality of life. We all have bills. And anyone who has lived here a few summers knows that summer electric bills make up a large portion of one’s budget all year long. So, the first consideration in thinking about solar is knowing it means long-term savings – eventually in the thousands – when it comes to the bottom line. 2. Credit Due In addition to the impact on one’s short-term bills, qualified local residents who install solar are eligible for both state and federal incentives. Currently, the state of Arizona provides a 10% tax credit, up to $1,000, in order to offset the cost of installation. Additionally, home-

owners can take advantage of a 30% federal tax credit through the end of 2019.

ally. And let’s not even get started on the negative health effects of carbon emissions!

3. Farewell Fossil Fuels Don’t care about the bottom line when it comes to the bank account or incentives? Then how about this: Unlike conventional energy, which relies on fossil fuels such as coal and natural gas, solar energy does not emit any harmful pollutants into the atmosphere.

5. You Aren’t Alone in Asking Questions Phoenix averages 3,872 hours of sunshine per year, thus making the Valley of the Sun a prime choice when it comes to maximizing the use of solar energy. You are in the majority considering this option, and weighing the pros and cons. After all, more direct sunlight equals more energy. However, there are other several factors that could affect energy production including the location of the panels, condition of the roof, orientation of the sun, quality of equipment, excessive shading and outdoor temperatures.

4. Carbon Emission Evaporated Know the facts, even beyond the above; a typical residential solar panel system will eliminate three to four tons of carbon emissions each year — the equivalent of planting more than 100 trees annu-

Joe Cunningham is co-founder and director of operations for Sunny Energy. He is also president of the Distributed Energy Resource Alliance (DERA). For more, visit




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

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PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique

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



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




For everything you need to know about this amazing procedure, visit

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cook / by Erica Ptak

Gluten-Free Cinnamon Streusel Banana Bread

BANANA BREAD 1 large ripe banana

Erica Ptak is the co-founder and principal of A+E Creative Co., a local brand marketing and communications studio. For more information on her services, visit or visit her Instagram at @aecreativeco.

cup almond butter cup maple syrup 1 ½ cup almond flour ½ cup tapioca starch 1 tbsp baking powder 1 tbsp cinnamon 1 tsp vanilla extract Pinch of salt

CINNAMON STREUSEL TOPPING 2 tbsp maple syrup cup oats ½ cup almond flour 1 tsp cinnamon 1 tsp almond milk

Preheat the oven to 350F. Add all banana bread ingredients into a blender or food processor - the ripe banana, maple syrup, almond butter, almond flour, tapioca starch, baking powder, cinnamon, vanilla extract, and a pinch of salt. Blend to combine. Combine all the streusel ingredients in a separate bowl. Mix ingredients with a fork until the mixture begins to stick together. Lightly oil a small loaf pan (I used a Pyrex 2.4-ounce loaf pan). Spread half of the batter into the pan. Layer half of the streusel on top of the batter. Next, add the remaining batter and finish with more streusel on top. Bake for 35 minutes at 350F (baking time may vary depending on the size of your baking pan). Remove from the oven and cool for 10-15 minutes before slicing. Enjoy!




Driving on the course, fun. Driving to the cleaners, not so fun.

Specializing in premier quality dry cleaning, with complimentary pick-up and delivery to your home or office for your convenience. Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!


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

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/ by Mandy Holmes

STAY FULL ALL DAY Famous for its original Protein Pancakes ($11.99), U.S. Egg serves breakfat daily and the menu is full of healthy options. Packed with egg-based protein powder, housemade granola, slivered almonds, cinnamon and fresh Maine blueberries, these flapjacks will keep you full until dinner.

Brunch with Benefits Guilt-free options for the best meal of the day

Whether out celebrating Mom or enjoying a relaxing day with friends, brunch is stereotypically an indulgent way to spend late weekend mornings, but it doesn’t have to be unhealthy. Here are several brunch dishes that are delicious, nutritious, and won’t leave you in a food coma!




HEALTHY GUT Thirsty Lion Gastropub & Grill serves a variety of bold flavors and unexpectedly healthy dishes during brunch every weekend. The Greek Yogurt and Chia Seed Breakfast Bowl ($9.95) with honey-sweetened yogurt, fresh blueberries, blackberries, strawberries, apples, mangos and glutenfree granola is a winner and provides a daily dose of probiotics to promote gut health.

ans and omnivores alike.

SPIN ON A CLASSIC If you’re looking for a better-for-you brunch, without sacrificing taste, look no further than True Food Kitchen. Packed with colorful nutrients, the Vegan Chorizo Bowl ($13) is a healthy spin on a classic breakfast favorite and is made with jicama slaw, avocado, sweet corn, Anasazi beans, radishes and a corn tortilla, making it a crowd pleaser for both veg-

IN DEMAND Quite possibly the most popular brunch dish in 2019, Avocado Toast ($8) from The Vig is a stacked masterpiece of sliced sunflower bread, avocado, tomatoes, arugula, red chili flakes, a poached egg, and finished with a drizzle of olive oil. No frills here, just wholesome ingredients for a healthy version of the millennial favorite.

EAT YOUR GREENS For a quick and easy way to start your day reach for the hearty Sweet Potato and Greens Bowl ($8.39) from Wildflower. Fresh eggs are served over kale, spinach, red onions, red bell peppers, veracha, goat cheese and pepitas with a side of artisan toast to keep your energy up all day.

PUMP UP THE PROTEIN Whether you’re looking for a nutrientrich meal to fuel your next workout, or a healthy snack between weekend errands, Protein House offers something healthy for everyone. Opt for the Muscle Builder Burger ($16.99) if you’re trying to bulk up or low-cal breakfast sandwich ($6.99) and acai bowl ($9.99) if you’re looking to trim down. Got a busy weekend? Order any acai bowl as a smoothie- perfect for brunch on the go! FILL UP WITH FIBER Rich in fiber and low in calories, traditional oatmeal gets a makeover at Modern Market. The Peanut Butter Banana option ($5.50) is packed full of steel cut oats, bananas, honey, peanut butter, and peanuts to combine sweet and salty flavors while the Super Berry variation ($5.50) boasts blueberry chia jam, toasted coconut, and blueberry hemp superfood granola for a taste of the tropics. www.modernmarket. com.


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‘The Boob Whisperer’ 9 out of 10 women are wearing the WRONG size bra. 8 out of 10 don’t know how to put it on. • • • • • •

This creates pain in your neck muscles Puts pressure on your organs Makes your back hurt Gives you bad posture makes your clothes not fit properly and the worst part as if that isn’t enough …

IT MAKES YOU LOOK FAT!!!! I do a FREE BRA FITTING, and in 5 minutes I make you look as if you lost 10 pounds. I’ll show you how to put it on, how to wear it, and if we don’t have your size we order it. We don’t give you “the sister size” as they call it.

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weight loss news

/ complied by Kelly Potts

Stay OnTrack Use your apps for good. More than two-thirds of adults in the United States are overweight and half of them are trying to lose weight, according to the Centers for Disease Control and Prevention. According to a recent study at Drexel University, a first-ofits-kind smartphone app called OnTrack can predict ahead of time when users are

Its Just Words In one ear, out the other. You’ve heard it all before: doctors often advise people who are overweight to lose weight by improving their dietary habits or becoming more physically active. However, the results of a new study conducted at Duke University suggest that such generic advice does not empower people to succeed in their weight loss efforts. The study found that giving a patient a specific program to follow, or the information they need to find the support or group to help them along, gained more results than just giving advice. Source:

According to data that the Centers for Disease Control and Prevention (CDC) cite, over 71% of adults over the age of 20 years in the United States are overweight or have obesity. 28



Cardio or Weights? When you are exercising to lose weight, which is better – cardio or weights? If you are looking for short-term loss, either will get you where you need to go. For long-term goals, slow down the treadmill and pick up the weights. Strength training is one of the best ways to boost your metabolism. Because strength training builds more muscle, which is more metabolically active than fat and requires more energy, you’ll be burning more fat and calories than if you had less muscle and, as a result, losing weight. Source:

likely to lapse in their weight-loss plan and help them stay on track. The app uses advanced statistical methods to learn over time a user’s individual patterns of eating. Specifically, it learns patterns that are predictive of staying on one’s weight loss plan and patterns that are predictive of lapsing from one’s plan. Source: www.

Battle of the Sexes Over the past few years, the ketogenic diet, or “keto” as its simply known, has become a popular method for those trying to lose weight, where people lower their carb intake and up their fat intake. But, according to a study conducted on mice by researchers at the University of Iowa, men may find more success losing weight on the keto diet than women as male mice in the experiment lost weight, and female mice did not. While this is a starting place for a larger discussion, it doesn’t exactly tell us much about humans and the keto diet.


Dr. Bryan Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.

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

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

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

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

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

CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $179. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!

solo scottsdale / by Gabby Leighton / photo by Mark Morgan

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

Amanda Dziszuk AGE: 31 ABOUT ME: I’m an Arizona native who grew up making forts in the desert and roller blading in 120 degrees. I graduated from Arizona State University, #GoDevils! I work for Axway, a software technology company, where I was recently promoted to field marketing manager with a focus on healthcare and partner relations. I live my life to the fullest, I believe in being positive and proactive; which is why I always have something fun planned ahead. In my free time, I enjoy taking barre classes, swimming, shopping, watching/attending all Arizona sports games, and hanging out with friends at happy hour. MY FAVORITE BOOK IS: I like to read a new

Interested In Meeting Our Single?

Email her via Please put “Amanda” in the subject line.




book every month. I own every Nicholas Sparks book, but I’m currently reading Where the Crawdads Sing by Delia Owens. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: Someone that can make me laugh, is easy going, and genuine. A man that puts his family and significant other first. A guy who isn’t afraid to dress up for the next friend function or be comfy and watch a movie with. THE MOST IMPORTANT QUALITIES TO ME ARE: Someone who is loyal, has great communication, and likes sports more than me. THE LEAST IMPORTANT QUALITIES TO ME ARE: Shorttempered and unreliable; I’m a planner, so if you say be ready by 7... I’m ready!

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.

LET THE GOOD TIMES ROLL! BOWLING FOR BARROW Team up with professional athletes and other celebrity captains for an evening of bowling benefiting Barrow!

L-R: Karen King-Brooks, Dr. Javier Cardenas, Chelsea Pezzola - Professional Golfer, Vinnie Porter - Elite Athlete Management

Join Dr. Javier Cárdenas, Director of the Barrow Concussion and Brain Injury Center, and Dr. Glynnis Zieman in their mission of increasing concussion awareness and caring for those who experience traumatic brain injury. 100 percent of event proceeds benefit Barrow’s Concussion and Brain Injury Center programs for sports medicine and domestic violence patients. Help strike out the effects of concussion! Bowling for Barrow was created by Karen King- Brooks, a member of the Barrow Neurological Foundation Board. “Bowling for Barrow provides a fun way to support the critical work being done at Barrow, while enjoying an exciting evening with professional athletes who are passionate about the issue.” “I strongly believe in having every dollar raised for this event go to patient

care and research. I am so grateful for all our donors and those underwriting the event.” Evening Entertainment Group has kindly donated, Skylanes Boutique Bowling Club for the evening. The King Approach and Tito’s Vodka will be providing food and craft cocktails. Elite Athlete Management is kindly bringing players and raising awareness. We invite you to be a part of the evening by securing one of our limited sponsorship opportunities. Sponsorship levels range from $2500 to $10,000. Sponsors are invited to an exclusive VIP party on the 19th. For information or sponsorships, contact Karen Thorn at or 602.406.5786

Wednesday, June 19th VIP party for sponsors. Thursday, June 20th 6pm-10pm Cocktails and appetizers, followed by bowling with athletes and celebrities, silent & live auction, prizes and dessert Skylanes Boutique Bowling Club 7340 East Indian Plaza, Scottsdale, AZ 85251 Individual Tickets $250: bowling2019


/ by Bella Hibbs / photos by James Patrick Bella Hibbs is founder and CEO of the fitness and fashion blog

10-Minute Meltdown

Five moves for a quick full-body workout

Don’t let a busy schedule keep you from working out. The great thing about this circuit is you don’t need a ton of time or equipment to get a quality workout. As long as you have 10 minutes, you can squeeze this total-body workout in your busy schedule. You’ll perform each movement for 40 seconds, then take a 20-second rest. You’ll go through all five movements and then do it all again once more, totaling two rounds.

1. Sumo Squats Take a wider than shoulder width stance then point your toes out. Bend your knees and squat down, pushing your hips back until your thighs are parallel to the floor. Fire back up and squeeze your glutes at the top to maximize the movement. Add a kettlebell to make this move more challenging. 2. Mountain Climbers Start in a plank position, holding your body weight over your shoulders. Bring your right knee up off the ground and forward, just under your chest. Then switch legs and bring the




left foot forward. Try to go as quickly as possible to keep your heart rate up. 3. Squat Front Kick Take a shoulder width stance and bring your hands up to your chest. Push your hips back and drop them down. When you come up from the squat, extend your left leg into a quick kick. Then, come back to standing. Perform another squat, this time kicking your left leg out front. Each time you come up from a squat you will switch the kicking leg. 4. Shoulder Taps Start in a plank posi-

tion, wrists under your shoulders and feet apart. Lift your right hand to your left shoulder then switch left hand to right shoulder. Continue alternating sides until the 40 seconds is up. 5. Walking Squat Side Step Stand shoulder width apart and bend your knees to a half squat. As you’re still in a half squat position, take a step sideways with your right leg then bring your left leg in. Remember to keep your back straight, not rounded. Spend 20 of the 40 seconds stepping to the left, then step to the right for the remaining 20 seconds.

05/19 ScottsdaleHealth



/ by David Klose

Slumber Secrets Simple sleep habits for your health

Sleep – we need it, love it, but don’t always get enough of it. While the recommended threshold for sleep is seven hours per night according to the Center for Disease Control and Prevention, one-third of US adults don’t meet it. Juggling all of life’s demands can lead to moving sleep down on the list of priorities, but as more studies and surveys reveal the importance of restful, restorative sleep, it’s time to be intentional about sleep habits, patterns, and practices. The lack of sleep impacts cognitive function, workplace productivity, physical and mental health, but also leaves people to be more susceptible to health risks, such as obesity, diabetes, heart issues, and more. Although weekdays might be the busiest and hardest times to solidify the hours to snooze, using the weekends to catch up on lack of sleep during the week does not reverse the damage of sleep loss. Following are guidelines to build healthy sleep habits.




David Klose is a Certified Sleep Science Coach at Amerisleep, an award-winning brand that produces technologically-advanced sleep solutions. Our eco-friendly mattresses, supportive adjustable beds, and accessories are sold online and in our showrooms across the U.S. (including four in Arizona), South Korea, and Australia. Learn more at amerisleep. com or find your nearest showroom at

The thought of getting more sleep each day of the week can be overwhelming. Here are five simple steps you can take to start improving your sleep habits.

1. Sleep Space Make the bedroom space for sleeping only. This means remove the TV, don’t be sidetracked by text messages, emails, and social media on your cell phone, and try not to eat in the room. Stop using the bedroom for work purposes too. Create a peaceful, relaxing environment that is free of distractions, stress and disturbances. 2. Sleep Schedule Being consistent is one of the most important factors to develop improved sleep practices, but it’s one of the hardest. This means going to bed and waking up around the same time each day, even on the weekends and during vacations. Once you cultivate a natural sleep schedule, do your best not to break the cycle. The steady schedule will help you fall asleep faster and go through the stages of sleep more effectively throughout the night, resulting in better quality sleep. 3. Natural Rhythm Ditch the alarm clock. To do this, start going to bed earlier than normal to allow your body to wake itself up naturally. This helps establish a natural rhythm that you can strive to maintain.

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Track your wake up times in a nearby sleep journal. Doing this helps you see when your body is most likely to wake up, giving you your ideal sleep schedule and greater awareness of how much rest your body needs on a daily basis. 4. Relax Your Way to Slumber If you are in bed and can’t sleep, don’t stress. You can’t force yourself to fall asleep. Worrying about not sleeping will not get you snoozing any faster either. Get up, move to a different room and do something passive and calming, such as reading a book or magazine. Avoid TV, computer and phone screens, as well as elements that can prompt alertness. When you begin to feel drowsy, C head back to bed and M try again.

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5. Ease Into New Habits CM It’s hard in this modern life to adhere toMY a consistent sleep CY schedule, avoid blue CMY lights and make the bedroom a sleep-only K area. Do what you can to slowly incorporate these tips into your lifestyle. Try keeping a sleep journal nearby to document your progress and learn what works best for you. Take it one sleep at a time.





05/19 ScottsdaleHealth


nutrition / by Karey Northington

Eating for Energy

Karey Northington is the owner of Northington Fitness and Nutrition, ProteinHouse Gilbert, and a published fitness cover model. She holds a bachelor’s degree in both nursing and psychology. Karey is a CISSN certified sports nutritionist and certified personal trainer. She completes as an IFBB professional athlete in the bikini division.

Skip the coffee and make these five changes to your diet

Summer is approaching, and you need the energy to participate in swimming, biking, hiking, and sports galore. Maybe you’re planning to road trip to a bucket list destination or merely keep up with the kiddos doing laps around the neighborhood. You’ll need a full energy tank and the cliche “food is fuel” stands true. Here are five tips to keep your energy levels vibrant.

Eat Balanced Meals Consume balanced meals including protein, carbohydrate, fat, and fiber. A balanced meal will allow a steady release of glucose into the bloodstream. Avoiding blood sugar spikes and dips will keep your energy levels stable and high. Protein, fat, and fiber slow the digestion rate of carbohydrates. Having a meal of solely carbohydrates will make a more significant change in blood sugar, and drastic swings can lead to irritability and fatigue. Avoid Extreme Hunger Keep your meals timed; avoiding extreme hunger will help you make better food choices. The combination of




being overly hungry and tired is a recipe for disaster when it comes to choosing nutrient-dense food. Your brain will crave immediate relief, and the most appealing items will be laden with sugar. While those items give an instant energy boost, it is short-lived and often will leave you feeling even worse off. Are you planning to be out and about for an extended period? Grab a lunch bag and pack a few energy-boosting snacks. Examples of balanced snacks are berries and almonds, nut butter and whole grain bread, a hardboiled egg sliced on a rice cake, string cheese with whole grain crackers, or fullfat Greek yogurt with sliced banana. Space your meals and

snacks as needed; three hours is a good rule of thumb. Skip the Processed Stuff Focus on whole foods verse processed foods that can lack micronutrients. Micronutrients are the vitamins and minerals in food. Consider how much color is on your plate and eat the rainbow. The higher the variety of foods in your diet, the least likely you’ll be deficient in vitamins that boost energy like the B vitamins and vitamin D. Vegetables and fruits high in these vitamins are dark leafy greens like kale and spinach as well as citrus fruits. Taking a quality multivitamin can help fill

the nutritional gaps in your diet, but be careful not to rely on supplementation entirely. Choose L-carnitine Boost your energy by choosing foods with L-carnitine.

L-carnitine helps increase endurance and allows the mitochondria in your cells to create ATP (energy). Foods with high levels of L-carnitine are red meat as well as chicken, avocado, dairy products, and fish.

Keep Tabs on Hydration and Electrolytes Another source of fatigue is unbalanced or lacking electrolytes. All too often clients skimp on sodium, consume far too little potassium and magnesium, and

do not hydrate properly. Lack of electrolytes and dehydration will lead to fatigue. The overconsumption of sodium without enough potassium can lead to an increase in blood pressure so aim for an even ratio of 1:1

unless directed by a medical professional. Drink extra water in the summer months to combat the heat; shooting for at least the amount in ounces of water that equate to your body weight. Changes in your energy will be most noticeable after a few weeks of implementing these dietary strategies so don’t call it quits after a day or two. Begin by applying one behavior change at a time beginning with the tip that seems the least daunting. As you master one, add another. Stick with the changes, keep tabs on your sleep and stress, and kiss the daytime yawns goodbye!


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Booch with a Buzz Boochcraft, a company born out of a garage in San Diego, recently made its way to Arizona. The high-alcohol kombucha promotes the product as a “better for you” alcoholic beverage as an alternative to beer. Every Boochcraft blend contains all of the traditional health benefits of its low-alcohol counterpart but with a 7% alcohol by volume punch. Using only certified organic ingredients, it is gluten-free, raw, vegan, and contains living probiotics. Boochcraft is available in four-pack 12-ounce cans, 1/6 and 1/2 barrel kegs and a sleek 22-ounce glass bottle that is now for sale in 10 different locations around the Valley including the Whining Pig downtown, Bottle Shop 48, Jobot Coffee & Bar, First Draft Book Bar, Sun Devil Liquors and more. The three flavors offered locally include Apple Lime Jasmine, Grapefruit Hibiscus Heather and Ginger Lime Rosehips. The company gives back 1% of gross sales to nonprofits that promote sustainable food systems, and created a program called Farm to Families that aims to bring fresh regenerative produce to underserved families.

Lentil Fetoosh Salad Recipe provided by Pita Jungle, Serves 4 people

On-the-go Fuel This squeezable nut butter combines a blend of healthy and high fat ingredients, including MCT and other nutrient dense superfoods, into small pouches that you can take with you anywhere. The company just relaunched with new and easier-to-use packaging and their own commercial kitchen. Last month, they launched a new flavor, Strawberry Lime, released in 10-ounce jars, as well as keto chocolate chips. www.


¼ cup Pita Chips

2 cups of lentils (Beluga lentils preferred)

Red Wine Vinegar

1 cup of long grain rice


1 head of chopped romaine lettuce 1 cup of cucumbers (cut in halves) 1 cup cherry tomatoes 2 diced carrots

Olive Oil

Pepper Butter 1 yellow onion thinly sliced (for caramelized onions) RED WINE VINAIGRETTE

2 sliced radishes

¼ cup red-wine vinegar

¼ cup diced red onion

1 tablespoon of Dijon mustard

2 teaspoons of sumac

Salt and black pepper to taste

2 tablespoons of chopped fresh mint

½ cup extra-virgin olive oil

Mix all vinaigrette ingredients together to make dressing and set aside. Cook beluga lentils and rice, then mix them together in a mixing bowl. In a separate mixing bowl add chopped lettuce, cucumber, tomatoes, carrots, radishes, red onion, sumac, red wine vinaigrette, mix well and add salt and black pepper to taste. Fold under the broken pita chips. Caramelized Onions: Melt butter in a skillet with a pinch of salt. Cook onions on low heat and stir from time to time until golden brown. To Serve: Place rice and lentils on a plate, add the lettuce mix on top and sprinkle the fresh mint as well as some pita crumbles and the caramelized onions.




Kitty Care Have you heard of kitten season? It’s the time of year when tons of mama cats are bringing kitties into the world. Some of

those kittens have nowhere to go. For the fifth year, Arizona Animal Welfare League (AAWL) and Scottsdale Quarter are teaming up for their annual Kitten Pop-Up shops starting on Sat., May 25 from 10 a.m. until 3 or 4 p.m. At each adoption event, there will be about 20-25 kittens available. The paw-some pop-up will be held around the corner of Urban Outfitters. AAWL helps thousands of kittens and cats find homes, and over the years of this partnership it has helped several of hundreds of kittens find their purr-ever homes. The other events are June 22-23, July 27-28, Aug. 24-25 and Sept. 21-22. or

Read Your Worries Away Author, founder of AutiZm& More and licensed educational psychologist and guidance counselor, Reena B. Patel is on a mission to help children learn how to identify and address stress and anxiety with her new book, Winnie & Her Worries. The book, written for kids ages 3-10 but effective for all ages, explores the area of worry and anxiety, providing examples of common stressful situations as well as coping strategies that can be used to help address the fear and anxiety. Patel’s book aims to help parents, educators, coaches, and caretakers be able to help children identify anxiety in a concrete way and learn the coping strategies they can use to become more confident and less fearful.

Organic Find Founded by Dr. Jessica Benningfield, EKC Deodorant launched in 2016 after Benningfield searched for years to find a natural deodorant that actually worked. The company, which produces organic deodorants

made in the US, recently released a new lavender scent. Each variety contains

no toxic chemicals, aluminum, glycols, parabens, sulfates, or zinc salts. For every tube sold, the company also donates a tube to women and girls. Available for monthly delivery or one-time purchases on Amazon or www.

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The Traveling Yogini Stephanie Spence – Scottsdale-based meditator, certified yoga teacher and yoga blogger/writer – recently released her first book, Yoga Wisdom: Warrior Tales Inspiring You On And Off Your Mat. The novel was inspired by “The Traveling Yogini’s” life-transforming 4,000-mile yoga road trip interviewing over 100 acclaimed yoga teachers about how yoga transformed their lives. In her book, Spence encourages readers to become their truest selves, delivering real wisdom, spirituality practical tips and comforting stories from leaders in the yogi community. The book is a Nautilus Award winner. The Nautilus Awards recognizes books and audio books that promote spiritual growth, conscious living and positive social change Available on Amazon, Visit for more information.



Save the Dates Mark your calendar for two upcoming golf events! Drive Out Domestic Violence Golf Tournament Benefiting New Life Center, the tournament will take place at Grawyhawk Golf Club on May 10. The day of fun on the greens will include on-course contests and activities, a silent auction, raffle prizes, tee gifts, and a 19th hole awards luncheon. Money raised at the event will go toward funds covering the cost of protection, shelter and critical services to more than 1,000 domestic violence survivors. 8:30 a.m. shotgun start. $250. www.nlcgolfevent. com.


Ronald McDonald House Charities Pro-Am Golf Tournament, This fifth annual event will feature some of the nation’s top professional golfers playing alongside local amateurs. Taking place May 16 on the Talon and Raptor courses at Grayhawk Golf Club, the tournament will raise funds to support the RMHCCNAZ mission to provide a “home away from home” the family’s of children who are undergoing medical care in the Valley. Prizes will be awarded for first-, second- and third-place teams. Shotgun start at 8:30 a.m. after registration, a silent auction and breakfast. $750.

Ready to Ride Apex Motor Club, Phoenix’s first private automotive country club, recently opened with 2.3 miles of track and nearly 100 members singed up. After phase two and three are completed, the 280-acre development will include two connected racing circuits consisting of more than 4 miles of track, numerous garage condominiums for car storage, a clubhouse with a restaurant, locker rooms and a swimming pool, plus a multipurpose building and all of the amenities of a country club. Members will also have the chance to get first-hand classes and instruction by some of the best in auto racing. Notable founding members include Indy Car Driver and NBC Sports Racing commentator Paul Tracy, two-time Indy 500 Winner Arie Luyendyk and avid car collector and the CEO of the “World’s Greatest Collector Car Show,” Craig Jackson. Memberships run between $30,000 and $75,000 and members will be limited to 400. www.

If Found... Check for a tag or get the pet scanned for a microchip!


Protect Your Pet Pawscout, The Smarter Pet Tag is an advanced and connected pet accessory designed for owners to build safe communities for their pet. The tag tracks walk distances, and a live map means people can easily spot their pet in realtime as long as the pet is within a 300foot range of anyone with the Pawscout App. For extra security, a virtual leash can be set to warn owners if Fido decides to scamper out of view. The app features a community pet finder, allowing you to alert all users in the area as soon as your pet goes missing and gives you a notification when your pet comes within range of anyone with the Pawscout App. In addition, it allows you to create a digital profile for your pet and upload medical records. You can also utilize the map to discover or share local veterinarians, groomers, shelters, restaurants, stores or parks that welcome pets. Tags are available on www.pawscout. com, priced at $19.95 with no monthly fees. The Pawscout App is available for download in the Apple App Store and Google Play Store. As of last month, the tags are also available in local Walmarts.


(605) 481-2611 7750 Redfield Rd. Unit D106 Scottsdale, AZ 85260

05/19 ScottsdaleHealth


toys, tech & gear / by Gabby Leighton

Just Add Water

Necessities for a day of fun in the sun

Warm weather means it’s time to unleash your inner mermaid and dive in the water. Whether you’re headed to a pool, ocean, lake, or river, fun toys elevate any aqua experience.




Flotation IQ Floating Oasis Water Pad Relaxing on the lake just got more relaxing. This portable floating island supports up to 1,500 pounds of evenly distributed weight. Sunbath on it or use it as a place for the kids to hang out when they need a break from swimming. The best part? The float requires no inflating – simply unroll it on your favorite patch of water and relax. The pad is made of a dual layer, heavy-duty tear-resistant foam and comes with a 10-foot bungee anchor line as well as two nylon straps to secure when storing or transporting. $249.98 (member) or $274.98 (nonmember) at Sam’s Club, Slyde Grom Soft Top Handboard If you’re headed to the ocean and interested in trying body surfing, this beginners board is the perfect tool. It’s durable yet soft construction is designed for all levels, and made with an ultra-buoyant foam core and outer layer to provide durability and safety. The board is compact and lightweight, fitting into most backpacks. The easyto-use product can be used on all wave sizes and includes a hand strap. $49.99 at Dick’s Sporting Goods, Super Soft S.S. Goodlife Floating Cooler Why get out of the water to grab a drink when you can have your beverages chill-

ing in a cooler right beside you? This boat-shaped bouyant foam cooler holds ice and up to 18 beverages. A tie-off lets you tie it to the pool, dock, boat or kayak so it doesn’t float away. Keep bugs and heat out by closing the lid, which is secured to the base by a thick nylon rope. $89.99 at Bed Bath & Beyond, Altec Lansing Mini H2O 3 Bluetooth Speaker It’s not a day on the water without listening to your favorite songs. This compact, portable speaker pumps up the volume. It’s waterproof, shockproof and even floats in the water, making it the perfect choice to bring along for a boating adventure. The rechargeable battery lasts for up to 6 hours, and built-in Bluetooth capabilities allow it to be paired with two devices at a time. The speaker also comes equipped with a USB cable and carabiner clip. Available in multiple colors for $29.99 at Nordstrom, www. Manatee 10 Solo Kayak Ride in style with this US-made single kayak, which comes

in fun color combinations, and is loaded with features including a molded-in storage area in the rear deck, molded-in dashboart and molded carry handles. Whether you’re fishing or just exploring, the stable, comfortable kayak is easy to maneuver and made for calm to lightly windy conditions. It has a roomy cockpit and a self-draining rear deck, providing easy access to gear. The kayak features adjustable side lock foot pegs as well as padded coaming. $399 at L.L.Bean, Connelly Liquid Lounge 4 Person Towable Tube Nothing beats lounging at the lake with friends, laying half-in, half-out of the water. With this four-person tube, you can sit up on the top deck and dangle your feet in the water or enjoy the coolness of the water in the mesh seats. It’s constructed from heavy-duty PVC for durability, with a Boston valve for easy inflation and deflation. There are four molded cup holders, making it easy to keep your favorite beverage close at hand. $249.99 Dick’s Sporting Goods.

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05/19 ScottsdaleHealth


crazy 8s

Right now, all of the plants and greenery around Scottsdale are flourishing, looking beautiful and lush. While grasses are valuable for their aesthetic qualities, there’s much more to these plants than what meets the eye. Grasses are instrumental to the planet and those who inhabit here. Here are eight facts that may make you take a double take at your own lawn.

1. Lots of ground to cover. All grasses are in the Poaceae family. Over 10,000 types of grass exist.

6. Breathing aid. A 2,500 squarefoot-lawn produces enough oxygen for a family of four.

2. Solo growing. All grasses produce seeds that are monocotyledonous, meaning each seed produces only one leaf sprout.

7. Used for what? Grass (wheatgrass and barley grass) is used in foods and drinks we consume, including in beer, whiskey and bread. It’s also used for construction materials including as a thatch for roofs.

3. Plants aplenty. Grasses make up about 26% of the plant life on earth.

Crazy Facts About Grass 44



4. Cool down. Home landscapes containing grass lawns, trees and shrubs can keep your house cool as grass blades absorb and disperse the sun’s rays, preventing the ground from absorbing and storing the sun’s heat. 5. Did you know? Giant bamboo is the largest variety of grass, growing up to 151 feet tall. Palm trees are also considered grass.

8. Conservation and cleaning. When grass takes root and grows, it acts as an anchor for loose soil and sand, trapping water by storing it in its roots and blades. It also cleans air through photosynthesis.


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

TO DO LIST: 1. Go to pet store. 2. Buy bird seeds. 3. Ask how long it will take for the bird to grow. 4. Wait for reaction. A man took his pregnant wife to the hospital to give birth. The doctor told them that he’d developed a new machine and asked if they’d like to try it. The machine would take some of the woman’s pain away and give it to the father, easing the mothers burden. The couple thought it was a good idea and agreed to give it a try. The doctor set it on 10% to begin with, telling the man it was still probably more pain than he had ever felt. The man was surprised at how little pain he was feeling and asked for it to be increased. The doctor turned it up to 20% with the same results. This trend continued until the machine was set at 100%. After the delivery, both mother and father felt fine. The wife was relieved at having an almost painless labor and the father was still amazed at how little pain was actually involved. Later, when they took the baby home, they found the mailman dead at their doorstep.


Q: What’s the tallest building in the entire world? A: The library, because it has so many stories.

Did you hear about the crook who stole a calendar? He got 12 months.

05/19 ScottsdaleHealth


/ by Elizabeth Liberatore / photos by James Patrick / makeup by Hannah Stalder / hair by Phylica Aswege

05/19 ScottsdaleHealth








Y O U R S E L F 05/19








Gilbert resident Sam Wallace has achieved a lot in a mere 24 years. She is a fitness professional, an entrepreneur and a National Physique Committee (NPC) bikini competitor. Her titles, though impressive, only scratch at the surface of who she is. Wallace’s story shows she is a resilient powerhouse who refuses to quit when things get tough.

05/19 ScottsdaleHealth

PIROUETTING INTO BODYBUILDING Wallace was born in Tucson but mainly grew up in the Bay Area. With the Pacific Ocean in her backyard, wakeboarding and swimming were some of her go-to summer activities. During the school year, she tried her hand at everything at least once, from soccer and tennis to gymnastics and cheer. Dance, however, captured her heart in a way that the other sports never did. “I pursued dance the most seriously and even considered making it a career,” she says. Contemporary, jazz, modern, hip-hop, musical theater, ballroom, ballet, tap – you name it, Wallace danced it. By 16, her competitive dance career ended due to one too many sustained injuries. She didn’t want give up dance altogether, so she joined her high school’s dance company and performed on it all four years. “I will pull out a quick double or triple [pirouette] at home, just to see if I still have it, or do some tap flaps down the aisle of the grocery store unintentionally,” she laughs. “I don’t think the dancer in me will ever go away.” After high school, Wallace attended Chandler-Gilbert Community College where she switched her major a few times before committing to biochemistry. Attending medical school has always been one of her goals. Up until that point, “dancer” was always how Wallace identified herself. Without dance, her life felt purposeless. In an effort to fill the void, one of her friends suggested that she try bodybuilding. “My first thought was Arnold Schwarzenegger; that was really the only extent I knew of bodybuilding. I also envisioned women that were just massively muscular, which I was not interested in. [But then my friend] told me about the bikini division, and I was much more open-minded to the idea of trying it,” she says. Wallace began to notice the strong but feminine physiques that graced the covers of fitness magazines. Women like Paige Hathaway and Ashley Horner inspired her to pursue her first bikini competition. If she wasn’t in class or working to pay for her tuition, Wallace was at the gym training with Julio Ybarra. “Julio was an amazing mentor, coach and friend. I am so grateful that I was able to start my fitness journey with someone that was so knowledgeable and selfless,” she says. After a year of training, she competed in the NPC Felicia Romero Classic and placed second in the teen bikini division. Exhilarated by the whole experience, Wallace competed in two more local competitions shortly thereafter. She traveled to Las Vegas for the NPC USA Bodybuilding Championships in an

attempt to earn her Pro-Card, but did not place. Wallace was preparing for her second national show back in Gilbert when tragedy struck. FINDING STRENGTH IN WEAKNESS In 2015, 20-year-old Wallace was hospitalized for appendicitis and endometriosis. What was supposed to be normal four- to six-week post-op recovery turned into a full year. The healing process was the hardest obstacle she’s ever had to face. “I felt like every piece of my world was working against me. I lost my job and had to move out of my apartment. I lost my ability to work out and gained over 40 pounds at one point,” she reacalls. “I lost my independence.” Fortunately, she had a support system. Her family members and friends rotated shifts to care for her. Wallace was never alone at a given moment during her recovery process; she always had a pillar to lean on. Eventually she was standing on her own two feet again without the aid of a loved one. “I really had to lose everything to see what new opportunities were being presented. I knew that if I was struggling through this that there were so many others out there that were going through worse. Maybe my situation could allow me to help someone else in need,” she reflects. Wallace became certified in personal training, corrective rehabilitation and nutrition not long after she gained her independence back. She started training clients at LA Fitness before moving to online coaching and having a brief stint at at Orangetheory Fitness. “There is no greater feeling than helping others accomplish their goals and regain their quality of life,” she says. Though she enjoys coaching, the natural-born competitor longed to be in the fitness arena again. She took a break from training clients — Wallace will reopen her online coaching this fall — to prepare for another national show in Chicago. “I did not place in Chicago. I was devastated but proud of how far I progressed,” she says. After competing, Wallace was flooded with modeling opportunities with fitness companies. She’s modeled for names like Kanika Wear, Endo Coast and LFTD Supplements. The more shoots she booked and brands and influencers she worked with, the more she noticed a repeated theme — athletic brands were built without the athlete in mind. Wallace decided to change that. Enter: Black Box Athletes. BUILDING HER EMPIRE Black Box Athletes is a premium apparel line built for athletes by athletes. Wallace first conceptualized her brand in fall 2017 and launched it this past March. The subscription-based company delivers high-end, comfortable athletic wear that stands up against the toughest of workouts right to a patron’s door. Since her company is still very much a newborn, Wallace is currently working with her team to finalize designs and get the subscription service up and running. In the coming months, she’s excited to unveil Onyx, a women’s clothing line,


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With over 13,000 followers on social media (find her by searching @samanthamichelle94), Wallace certainly has a tribe of supporters who are growing with her every day. She utilizes her social platform as a space to encourage, uplift and inspire. She reminds her followers to welcome change, pursue personal growth and to be unapologetic for who they are. “My goal with social media, Instagram specifically, has always been to inspire at least one person along the way to start, continue, or grow in their own fitness journeys. I always try my best to answer any fitness questions, provide advice and be a positive influence,” she says.




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W H A T S E E T O E V E R Y T H I N G L O S E T O H A D R E A L L Y “ I

and for men, Obsidan. Right now, T-shirts, tank tops and some accessories are available for purchase on the company’s website, Her vision and executing the concept came easy. The hardest part about being a new business owner, accordingly to Wallace, is networking. “I overcome the hurdle of talking to other business owners by asking questions and just becoming comfortable with being uncomfortable. Not everyone will love or support what you’re doing, but the ones that do will be there ready to grow together,” she says.

L o c a l t r a i n e r M a t t H o o d i e h e l p s Va l l e y r e s i d e n t s t u r n t h e i r l i v e s a r o u n d / by Elizabeth Liberatore / photos by James Patrick

To change in composition or structure; to change the outward form or appearance of; to change in character or condition. This is how Merriam-Webster defines the word “transform.” Creating a list of transformative practices, like eating fewer sweets and meditating more, is easy. The challenge is acting on those practices. Born and raised Phoenician and local trainer Matt Hoodie took on that challenge himself and is now dedicated to helping others do the same. “If taking back control of your life is something that you have even thought about once, it’s time to [stop putting it off and do it],” he says.

Sharing his Story Hoodie battled with obesity throughout adolescence. Shortly before his 19th birthday, his doctor diagnosed him with prediabetes. It was then that he decided to take his health more seriously. “I didn’t even know what diabetes was at the time [I was diagnosed],” Hoodie recalls. “As soon as I began to understand the seriousness of it, I knew I wanted to learn as much as I could to help me turn my life around.” He attended Arizona State University and graduated with degrees in dietetics and exercise science. It was also in college

that Hoodie met his now-wife and business partner, Becky. Opposites attract for some. For these two, however, their love flourished over shared passions for health and wellness. Hoodie’s transformation is an impressive one. He went from 300 pounds and with prediabetes to 195 pounds of pure muscle and zero ailments. What’s more impressive is that he has kept the weight off for nearly a decade.

Passing on his Message During his own weight-loss journey, as well as spending the past six years working as a personal trainer, Hoodie recognized a need in the Valley. There was no place for individuals battling with obesity to get started. He satisfied that need by opening Transform, his personal training studio, last year. “I was inspired to open Transform because of my own experience in dealing with obesity. I truly have a passion for helping people who feel like they have nowhere else to turn. It can be incredibly daunting and confusing to start the weight loss process, and because of that, I feel like a lot of people never have the courage to take the first step,” he explains.

Taking a step toward health is possible. It’s absolutely hard, but it’s possible. Hoodie and his team are so incredibly invested in their clients; they welcome them warmly and support them at every turn. This alleviates a little pressure off of taking that first step. All Transform trainers can firsthand relate to their clients, having experienced major transformations themselves. In addition to Hoodie, another trainer in the gym has lost over 100 pounds. And if you come here hoping to find large group classes, you won’t find any. “I am incredibly personalized with my training. One of the reasons that we do not offer large group classes is that we believe if you truly want to make lifelong transformation, you need to gain an understanding of what works best for your body,” Hoodie says. Don’t fret if you have no idea what works for you and what doesn’t. At Transform, you learn. The trainers educate clients to understand their bodies better and determine what they need in order to reach and maintain the healthiest version of themselves. “We don’t simply write meal plans and expect clients to eat the same foods for the rest of their lives. We teach them how to eat the things they enjoy and live life how they want to, while

also accomplishing their fitness goals,” he explains. You read correctly. You don’t need to live on plain baked chicken to reach a certain fitness goal. What you do need is a supportive environment and trainers who can help you make a 180-degree turn. Hoodie has helped 19 (and counting) individuals make that turn by helping them lose over 100 pounds. “The most fulfilling part of my job is seeing people who never thought they would be able to gain back the sense of who they once were do just that,” Hoodie says. “We don’t just see major physical transformations from our clients, we see incredible emotional transformations as well.” Transform has one location in Scottsdale. For now, Hoodie doesn’t have plans to open more locations around the Valley. His priorities are focused elsewhere. “I am currently working to expand the brand through our own line of supplements that have launched this year as well as online training that will bring our transformation blueprint to people all over the world,” he says. To learn more, visit

05/19 ScottsdaleHealth



/ by Rosemary Lombardy Rosemary Lombardy is a financial advisor with over 35 years of experience and domestic abuse survivor. She is the founder of Breaking Bonds, a free resource for abused women, and author of Breaking Bonds: How to Divorce and Abuser & Heal - A Survival Guide.

5 Signs of an Abusive Relationship Telltale ways to know someone needs your help Intimate partner abuse is a serious problem both in the United States and around the rest of the world. Nearly one in four women ages 18 and older have been the victim of severe physical violence in their lifetime by an intimate partner, according to the National Domestic Violence Hotline. This includes hitting, pinching, shoving, kicking, or forcing her to engage in a sex act when she does not or cannot consent. According to the hotline, nearly half of all women have experienced psychological aggression by an intimate partner during their lifetime. This includes one or more of the




following: shaming, bullying, stalking, name-calling, controlling, gaslighting, or isolating her from friends and/or family. This may also include texting, social media or other online abuse. Gaslighting is a dangerous type of manipulation used to confuse and destabilize in order to cause the victim to question her sanity through lies, denial, trivialization and deception. Many women never tell anyone that they are being abused because they are ashamed or fearful of repercussions. It is not always possible to recognize abuse, but there are indications. Look for any combination of the following signs.


Changed behavior or demeanor. This person used to be happy, outgoing, and confident. She has become apathetic, anxious, jumpy, withdrawn, secretive, apologetic, or fearful. She has become unable to trust her own judgment, exhibits low self-esteem, or is depressed. Negative coping behavior. Excessive drinking, drug use, overeating, overconsumption of caffeine or sugar, gambling, or frequent shopping sprees are common coping mechanisms used by abuse victims to numb the pain. These behaviors only provide temporary relief, and make her problems more difficult to overcome.

Unexplained bruises or accidents. The victim covers up her bruises with makeup or clothing. She will become defensive and make up excuses or lies if she is confronted with suspicions because she is afraid and embarrassed. If you suspect abuse, stay calm, be supportive, and ask open-ended, non-judgmental questions. If she is unwilling to talk with you about it, give her the National Domestic Violence hotline number, 1.800.799.7233, and ask her call in. You may save a life.




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Excessive contact and control. Her abuser texts or calls her frequently when she is in the company of others to see what she is doing and whom she is with. She is quick to answer his every call or text. She will change her plans if he wants her to do something else. Isolating behavior. She doesn’t spend much time with friends or family anymore because her partner deliberately isolates her from her support system. She gives in to his demands to please him and avoid conflict.

05/19 ScottsdaleHealth



/ by Pablo Prichard, MD

the signs of aging, increase the skin’s hydration and give a radiant, glowing complexion.

The Pros of Probiotics

The lowdown on this anti-aging skin care trend Probiotics are living bacteria — the good kind. We’re all aware of their key benefits for ideal gut health, but there’s a new explosion of probiotic-infused skin care products that are crawling with live bacteria and could be the key to help prevent aging. Aside from strengthening and anti-aging properties, studies have shown that probiotic skincare can help in the treatment of everything from inflammatory conditions, like eczema and rosacea, to other common skin concerns, like dermatitis and sun damage.

Defining So, what exactly are probiotics and how do they benefit our skin? The appropriate definition of probiotics are microorganisms that can benefit its host. Similar to how they treat and prevent problems in the stomach, topical versions are recognized for their calming effects on the skin by harnessing a surge of good bacteria to help cells grow. These microorganisms aid the skin in three key ways. First, they act as a protective shield by warding off bad bacteria from causing an immune

reaction. Second, they produce natural antibiotics known as antimicrobial peptides that fight bad bacteria. Last but not least, they boost the skin’s functionality in dealing with external damaging factors that include free radicals, the sun and pollution. All of these benefits help to reduce inflammation, flare-ups and prevent premature aging. As the probiotics break down on the skin’s surface, they create new ingredients for the organ such as hyaluronic acid, peptides and vitamins. These important elements assist in diminishing

Deciding When choosing probiotic skin care products, there are a couple of things to keep in mind. The topical products should contain a mix of probiotics, prebiotics (to fuel the good bacteria) and lysate ingredients to help reinforce the skin’s surface and improve its appearance. There are a variety of different strains of probiotics, but the ones to look for are strands of lactobacillus or lactic acid and bifidobacterium. Lactobacillus is well known for its anti-aging and skin-smoothing properties, and bifidobacterium is strategic for strengthening the immune system. With adding probiotics into a skin care product, it is necessary that the company performs careful formulation because the living bacteria are very fragile and deteriorate easily. Avoid buying these products in jar packaging because exposure to light and air can cause the bacteria to break down faster. A good rule of thumb is to purchase products from brands that have a knowledgeable and experienced understanding of how probiotics work because knowing the necessary preparation techniques are essential for the best results.

Pablo Prichard, M.D. is the Chief of Plastic Surgery at Honor John C. Lincoln Hospital and Medical Director for Plastic surgery and is the senior partner at Advanced Aesthetics Associates. Dr. Prichard serves more than 2,000 patients every year and has specialized in both reconstructive and cosmetic procedures. For more information, visit




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event / by David Apeji

Randall McDaniel and Chris DeWitt

Jay Layton and John Niziolek

Jeff Johnston and Tommy Price

Banner Children’s Open

Golfers hit the greens to play for a good cause at JW Marriott Desert Ridge Wildfire Golf Club. Proceeds from the event went to support the Child Life programs at Cardon Children’s Medical Center in Mesa, Banner Thunderbird Medical Center in Glendale, and Diamond Children’s Medical Center in Tucson. Ben Kanter and Patrick Fate

Brad Jepson and Garrett McKnight

Mark Sutherland and Ray Roberts

Elevsis Delgadillo, Bryce Corden and Trevor Pavich

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05/19 ScottsdaleHealth


doctor’s orders / by Dharmendra (Dave) R. Patel, MD

Visualizing the Future Set your sights on healthy eyes

Of the five senses, most people consider sight to be the most precious. But some vision changes are unavoidable as we grow older – even for perfectly healthy people without other medical issues. Many of us first notice vision changes in our 40s. The eye’s lenses harden over time, and as we approach middle age it often becomes difficult to focus on close objects or read fine print. This condition, called presbyopia, is easily corrected with reading eyeglasses or a stronger prescription lens. Today, many surgery options are available as well, including LASIK. Cataracts are also common as we grow older. Affecting many people in their 60s and 70s, cataracts occur as the lenses become cloudy and stiff, blurring both near and distant vision. Left untreated, cataracts can make it difficult to see and navigate our surroundings, causing people to slip and fall and significantly increasing the chances of car accidents. Fortunately, cataract surgery has advanced remarkably. Today, it’s one of the most commonly performed medical procedures worldwide, posing minimal risk. Surgeons can even replace cloudy lenses with advanced technology multifocal implants to restore patients’ youthful vision. In their 70s and 80s, people face a greater risk of macular degeneration. This serious condition is a breakdown of the macula or retina and the light-sensing nerves that line the back of the eyes. Unfortunately, there is no viable treatment. As the disease progresses, patients gradually lose their vision. In the U.S., macular degeneration is one of the leading causes of blindness. There is a genetic link associated with macular degeneration and a higher risk among people with light skin. Unlike macular degeneration, glaucoma disproportionately affects people of color. Glaucoma results when the optic nerve is damaged from high pressure inside the eye. As the optic nerve deteriorates, it creates blind spots, which can lead to

irreversible vision loss. But with early diagnosis and treatment – such as eye drops, medication or surgery – vision loss can be prevented. A little eye care and good overall habits can help preserve your vision and eye health. To help keep your eyes healthy: Eat foods rich in antioxidants and omega-3 fatty acids Don’t smoke – or quit if you already do Wear wraparound sunglasses with UVA and UVB protection Maintain a healthy weight Wear safety glasses when working in the wind or hazardous conditions Use eye drops for dry eyes caused by hot, dry weather or computer use Have your vision screened at age 40 – and every few years after that

Some eye conditions are true medical emergencies. Don’t hesitate to see your physician if you feel sudden or severe eye pain, scratch your eye or experience lingering, unexplained redness. Seeing flashes of light or floaters in your vision are also causes for concern. These visual disturbances can be signs of a retinal tear or detached retina and call for immediate medical attention. Take good care of your eyes today so you can see well into the future.

Dr. Patel is an ophthalmologist at Mayo Clinic, Phoenix. In practice for over 15 years, he specializes in the surgical and medical management of glaucoma, cataract surgery, corneal transplants and dry eye treatment.




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