SHOULDER SCORCHER Sail through summer with an upper-body burner
FINDING THE RIGHT PLASTIC SURGEON Spoiler Alert: Don’t just look at social media
8 CRAZY FACTS ABOUT FLAGSTAFF
Robin Bone The Canadian pole vaulter talks her gymnastics roots, fighting against adversity and training in triple-digit heat
RICHMAN MEDIA GROUP
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I LOST MY FATHER TO HIS BATTLE WITH ADDICTION. That’s why i started Fountain Hills Recovery, to help those suffering with alcohol and drug addiction. “My dad was a 30 year fire captain, but we see doctors and lawyers to athletes and college students. This disease doesn’t discriminate based on your social status or career. It’s an epidemic and the damage it does to families is heartbreaking” Natalie Marston-Salem — Founder
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Your skin deserves to be in the hands of a specialist!
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content / July 2018
12 e d note
Get to know the Canadian pole vaulter jumping her way to the Olympics
Wearable technology benefits, HIIT workouts, chiropractic care, walking in the right direction, technology and children, sleeping in for your health, and TV during dinner
Kombucha health benefits
22 splurge Sweet dreams
July Fourth feast
Loco for coco(nut)
28 weight loss News to know
The local trainer is all about helping women
“WHEN IT COMES TO TRANSFORMING SMILES, I ONLY TRUST DR. B.” CALL TODAY TO SCHEDULE YOUR APPOINTMENT 480.860.0092 OR VISIT US ONLINE AT STUDIOBSMILES.COM FOR A VIRTUAL CONSULT
59 DENTAL EXAM
INCLUDING DIGITAL X-RAYS & PHOTOS, ORAL CANCER SCREENING, PERIODONTAL EXAM AND PRIORITIZED TREATMENT PLAN. NEW PATIENTS ONLY. INSURANCE EXCLUDED.
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content / July 2018
30 solo scottsdale Meet Debbie
34 balance Gone golfing
36 nutrition Eating for abs
38 scottsdale soul Flower Child’s Pal-friendly announcement, an app to combat depression, Ruff Draft book club, Pita Jungle’s new menus, and a vegan salad recipe
Two new reads, fashionable helmets, Sanctuary Spa’s sleep-meditation class, a tropical art party, and Butterfly Wonderland’s new exhibit
SHOULDER SCORCHER Sail through summer with a HIIT upper-body burner
FINDING THE RIGHT PLASTIC SURGEON Spoiler Alert: Don’t just look at social media
8 CRAZY FACTS ABOUT FLAGSTAFF
Robin Bone The Canadian pole vaulter talks her gymnastic roots, fighting against adversity and training in triple-digit heat
RICHMAN MEDIA GROUP
ON THE COVER: Robin Bone, photo by James Patrick, www.jamespatrick.com.
- Health & Hormones
The Power of the Pair
Time may pass and ideas change but certain things just belong together:
Peanut butter & jelly, Tom & Jerry, Batman & Robin – there is power in the pair. As you age, you can find balance in common sense and natural effective therapies. Health & Hormones are the fundamental partnership and foundation behind SottoPelle® Therapy. Reconnect with the best you can be at any age. Don’t let hormonal imbalance derail your quality of life. Take control now with bio-identical hormone pellet therapy. SottoPelle® is based in science – the right choice for a balanced and healthy life, with decades of proven results and happy patients.
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content / July 2018
42 crazy 8s Flagstaff bound
Get ready to work those abs
44 toys, tech & gear Floaty fun
52 relating Sober dating
54 beauty Plastic surgeon search
Tee Up For Kids
58 doctorâ€™s orders
Managing a migraine
ed note / July 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!
REJUVENATION center for anti-aging & regenerative medicine
480.771.1498 8841 E Bell Rd. #102 Scottsdale, AZ 85260
Canadian pole vaulter Robin Bone is gracing our cover this month. She is a true example of someone who has worked hard to be where she is today. Bone found her passion early on in life but when her doctor told her that she could no longer practice that passion due to injury, she didn’t completely give up. Instead, she found another passion using her skills: pole vaulting. On page 46, she shares her story about learning a new sport and fighting through all that came along with it to be the become the best version of herself. Speaking of self-improvement, we’re sharing a shoulder scorcher workout on page 32. And, if you’re looking to keep things going, flip to page 36 for nutrition tips for ab muscles. Additionally, if you’re in the market to surgically enhance, you’ll find guidelines on finding the right plastic surgeon for you on page 54. And what’s improvement without trying something new that could, in fact, be good for you? On page 20, we have five reasons you should start drinking kombucha. Speaking of drinking, dating can be difficult and alcohol sometimes helps keep those butterflies at bay. But, making a deep, meaningful connection can be done without the booze. Check out page 52, where we are discussing sober dating. There’s also some summer loving in this issue. Page 44 is a roundup of pool floats to enhance your day of fun in the sun. If you’re in the mood to take go on a quick weekend getaway to cooler temperatures, look no further than Flagstaff. Along with its beautiful weather, the eight crazy facts about the Northern Arizona town on page 42 will have you jumping in the car to explore in no time. Lastly, even though its hot outside, the links in Arizona are never empty. Page 34 discusses all of the benefits of golf – both physically and psychologically. It’s never too late to take up a new hobby! Enjoy the summer, whether you’re spending it in the Valley or heading out of town.
Best, Gabby Richman Editor-in-Chief firstname.lastname@example.org 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.
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
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, Lynette Carrington, Chris Cohn, Courtney Francis, Mandy Holmes, Jess Hutchens, Elizabeth Liberatore, Mike Poe, Kelly Potts, Pablo Prichard, Amaal Starling, Jack Wolfson P H OT OG R A P H Y David Apeji, Good Thyme Kitchen, Mark Morgan, James Patrick
H OW T O C ONTA C T US E D IT OR IA L email@example.com A D V E RT IS IN G 480.229.3122 firstname.lastname@example.org 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.
/ compiled by Kelly Potts
Wearable Technology to the Rescue Researchers found that applying artificial intelligence to the right combination of data retrieved from wearable technology may detect whether your health is failing. The study found that the data from wearable sensors and artificial intelligence that assesses changes in aerobic responses could one day predict whether a person is experiencing the onset of a respiratory or cardiovascular disease. The researchers believe that in the near future, it will be possible to continuously check your health, even before you realize that you need medical help.
HIIT It and Don’t Quit It
Source: www. sciencedaily.com.
We know high-intensity interval training (HIIT) is time efficient and good for our health, and, as it turns out, it’s also quite enjoyable. A recent study comparing inactive people’s feelings and enjoyment of HIIT to those who do traditional, long-duration aerobic exercise has found that inactive people who tried the high-intensity exercise for the first time found it just as enjoyable as traditional exercise. Source: www.sciencedaily.com.
According to the American Chiropractic Association, chiropractors treat over 27 million Americans annually
Head to the Chiropractor Everyone has an opinion on chiropractors – you either love them or you don’t. However, science has shown that they can be good for your health, especially helping
with back pain. In a recent study, after receiving six weeks chiropractic care, test subjects reported higher improvements in their pain management than those who had medical care alone. The chiropractic care included
spinal manipulation adjustments along with manual therapies such as ice, heat, cryotherapy, and rehabilitative exercises. Source: www. healthline.com.
Dr. Richard Jacoby, Scottsdale’s leading Podiatry expert answers your questions Q: WHAT IS PERIPHERAL NEUROPATHY? A: Your nervous system is divided into two regions – central and
peripheral. The central system includes the brain and spinal cord, while the peripheral system includes all the nerve roots and extremity nerves emanating from it. It’s a broad network, and all of these peripheral nerves transmit vital motor and sensory information throughout the body. A peripheral neuropathy may interrupt or distort some of these transmissions. Diabetic neuropathy and chemo neuropathy are two of the most prevalent kinds.
Q: WHAT CAUSES PERIPHERAL NEUROPATHY? A: The most common cause of peripheral neuropathy is diabetes.
Sometimes the cause is completely unknown (idiopathic). Here are some other potential causes for neuropathy: • • • • • • •
Autoimmune disorders rheumatoid arthritis or lupus Chronic kidney disease Infections such as HIV and liver infections Low levels of vitamin B12 or other problems with your diet Poor blood flow to the legs Underactive thyroid gland Toxin exposure such as lead, mercury, and solvents may lead to peripheral neuropathy. • Pharmaceutical drugs used to treat infections, cancer, seizures, or high blood pressure.
Q: WHAT ARE THE SIGNS AND SYMPTOMS OF NEUROPATHY? A: Signs and symptoms include: • Numbness or tingling in the hands or feet that gradually move upward into the extremities • Pain that is sharp or throbbing • Severe sensitivity to touch • Poor coordination • Frequent falls • Muscle weakness • Paralysis
ASK US ABOUT A STEM CELL SOLUTION FOR YOUR NEUROPATHY AND NON HEALING ULCERS
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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
Altered Childhoods According to a study published last year in the Journal of Child Development, teens today are experiencing a slower path to embracing adult responsibilities than ever before. And the researchers concluded that cell phone and tablet engagement was at least partially to blame. With social connection always just a few clicks away, it is said that teens today are less likely to leave their homes and seek that connection in the “real” world.
Hit the Snooze – Only on Weekends It turns out, sleeping in can actually be good for your health. A new study shows that those who get less than six hours of sleep can actually benefit from sleeping in on the weekends. The study reported that people who sleep less than six hours or more than 10 hours per night have a higher mortality rate than those who sleep the recommend seven or eight hours per night.
In a poll done by Common Sense Media, 50% of teens said they feel they are addicted to their mobile devices
Source: www. medlineplus.gov.
A New Meaning to “TV” Dinner It’s time to step away from the TV while you eat. According to a new study, adults who do not flip on the TV during dinner and those who eat homecooked meals are less likely to be obese. The study also showed that the frequency of family meals doesn’t make much of a difference … but it does make the parents happy. Source: www.sciencedaily.com.
Walk This Way There’s a new workout sensation, and it’s a step in the right direction. More Americans are taking up walking for exercise. In the past 10 years, the percentage of women who walk increased from 57 percent to 65 percent. Among men, the percentage increased from 54 percent to 63 percent. While it’s not clear why people are walking more, health experts are certainly pleased with the trend.
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/ by Jack Wolfson, MD
5 Reasons to Drink Kombucha The kombucha trend is in full swing. Just about every grocery store stocks a variety of brands and some restaurants even have kombucha on tap. But is this new craze healthy? The answer is a definite “Yes.” Kombucha is a fermented beverage made from black or green tea, sugar, and a combination of yeast and bacteria. The bugs change the sugar into vinegar, so there is little sugar that remains in the final beverage. The bacteria also contain vitamins and minerals, adding to the health value of the drink. The real nutritional value of kombucha resides in the fact that it is a tremendous source of probiotics. Fermented foods and beverages have been staples in societies around the world for thousands of years. Here are five reasons why kombucha is healthy for the young, the old and everyone in between.
1. Kombucha aids brain and nervous system health Kombucha has a hefty serving of the B group that aids in mental wellness. Anxiety, stress, depression, and anger are all emotions that can be improved with vitamin B support.
2. Antioxidants are found in Kombucha Antioxidants are the body’s way of dealing with toxins: natural and synthetic. Kombucha comes from tea leaves with extensive evidence of health benefits from antioxidants.
3. It contains probiotics Gut bacteria fill our intestines and assist in digestion, nutrient absorption, nutrient formation, and immune function. The medical literature is loaded with data supporting probiotic supplementation from natural food sources and nutritional supplements.
4. The drink can help control blood sugar Blood sugar is a very important component for health and elevated blood sugar, especially in those labelled with diabetes, and it is a health disaster. The nutrients in kombucha can help combat blood sugar problems.
5. Kombucha for cholesterol? You bet. Evidence shows that kombucha can help with total cholesterol reduction and improvement in triglyceride levels.
Dr. Jack Wolfson is a board-certified cardiologist and a fellow of the American College of Cardiology who has emerged as one of the world’s leading holistic natural cardiologist’s. Dr. Wolfson has taught over 10,000 physicians his natural heart health best practices and his book, The Paleo Cardiologist: The Natural Way to Heart Health, was an Amazon #1 best seller. To learn more visit, www.thedrswolfson.com.
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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
/ by Merilee Kern / photos courtesy of Nectar Sleep
Sweet Dreams Nectar Sleep introduces a hypoallergenic mattress
Sleep lighter and wake more refreshed with the Nectar Memory Foam Mattress. The premium memory foam mattress (at an affordable price) gives firm support with the comfort of a soft pillow top. It’s the result of three years of development for premier hypoallergenic materials that, according to the company, are “certified healthier through 10,000 customer tests.” The mattress features a Tencel Cooling Cover which makes it more breathable, softer and better at absorbing moisture than any premium cotton. It also contains two layers of Gel Memory Foam to help the mattress circulate air, distribute weight and contour to your specific body type. The Nectar Memory Foam Mattress is also Certipur-U.S. certified, so you’re guaranteed that it has no ozone depleters, PBDE’s, TDCPP, mercury or lead. It will arrive directly to your home free of delivery charge, and comes with a full 365-night home trial. Nectar also guarantees the mattress for as long as you own it – for the “forever” life of the product. Starting at $500. Available at Nectar Sleep, www. nectarsleep.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. GainsWave Technology 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. Don’t lose it. Use it, and enjoy it. Call today to schedule your consultation.
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/ by Good Thyme Kitchen
Star Spangled Salad
Makes 4 SALAD 1 head green leaf lettuce ½ English cucumber, cut into star shapes ¾ cup blueberries ¾ cup sliced strawberries cup toasted pecans ½ cup feta cheese, cubed POPPY SEED DRESSING: 1 tsp dijon mustard 1 tbsp honey ¼ cup apple cider vinegar 1 tbsp 0% plain Greek yogurt 2 tsp poppy seeds 3 tbsp olive oil
Wash and pat dry lettuce then tear into bite-sized pieces and place in large salad bowl. Add fresh blueberries, strawberries, toasted pecans and feta cheese. Toss ingredients together and top with cucumber stars. For the poppy seed dressing, combine all ingredients in a bowl and whisk until thickened and smooth.
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.
PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique
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.
Case of the Month BEFORE
AS SEEN ON
Pinhole Surgical Technique by Dr Erik Svans: 1 Year Post Op ®
Transforming Patient’s Smiles BEFORE
AFTER Truly prepless veneers, with zero anesthetic used.
The conventional process of applying dental veneers generally involves shaving away a significant portion of the tooth. In many cases, temporary dental veneers must be worn while the permanent dental veneers are manufactured in a lab. Because a prepless porcelain veneer is as thin as a contact lens, the porcelain veneer application process requires little to no tooth reduction. The veneers are bonded to your teeth and you are left with the shape and color you’ve always wanted. The material is incredibly durable, and we stand behind them with a 5 year guarantee against breakage. The process is less invasive than the traditional porcelain veneer process. Most patients find that they immediately enjoy their new smiles without any post-procedure discomfort or sensitivity. You will be amazed at how beautiful, natural and authentic dental veneers look.
Contact us for a free consultation 480.219.8760 Erik P. Svans DDS
For everything you need to know about these amazing procedures, visit www. PinholeAZ.com
Svans Dentistry PLLC
7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760
/ by Mandy Holmes
Loco for Coco(nut) Reap the health benefits of this tropical ingredient
Tommy Bahama With island-inspired fare and tropical cocktails, Tommy Bahama serves up some of the best coconut options in town. Known for the world-famous coconut shrimp and papaya-mango chutney appetizer, the Kierland Commons spot has cracked the coconut code by also including coconut-crusted crab cakes and pina colada cake (soaked in rum and sandwiched with white chocolate mousse of course) on the summer menu. www.tommybahama. com.
Fresh coconut, coconut oil, coconut flour and coconut milk are currently considered a rising “miracle” food and health trend. High in healthy saturated fats, these products are growing in popularity and can be seen on menus everywhere. While rich in calories, coconuts are known to protect against heart disease, help to kill bacteria and viruses, aid the digestive system, boost your metabolism and even prevent strokes and brain disorders. If you want to jump on the coconut bandwagon but aren’t sure how to incorporate it in your daily diet, check out one of these refreshing local dishes featuring the tropical superfood.
Pita Jungle Everything at Pita Jungle is created to help you eat better, feel healthier and make a connection to the natural world. The nourishing Caribbean salad is stocked with seasonal fruits including watermelon, strawberries, and pineapple then topped with shredded coconut, golden raisins, and a mouthwatering, strawberry vinaigrette dressing. www.pitajungle.com.
Diego Pops With a nostalgic vibe of Old World Mexico, Diego Pops is a funky Mexicanstyle diner in the heart of Old Town, Scottsdale featuring the refreshing and addicting coconut lemongrass ceviche. Shrimp, cucumber, tomato, Fresno chili, coconut and cilantro give the traditional dish a tropical twist. Stop by for half off appetizers during happy hour, seven days a week from 3 to 6 p.m. www. diegopops.com. SumoMaya SumoMaya combines the traditional flavors of Asia with the robust essence of Mexico and spirit of South America into a vibrant fusion concept featuring craveable dishes like the Thai coconut soup. Accented with ginger, lime, and lemon grass, the refreshing soup is a perfect option for the coconut-craving, gluten-free guest. While coconut is used extensively in traditional Southeast Asian cooking, coco-
nut milk adds subtle sweetness and silkiness to dishes like no other fruit can. www. sumomaya.com. Ling & Louie’s What do you get when you combine your choice of protein and fresh vegetables in a rich coconut cream sauce topped with Thai basil, mint, and chopped peanuts? An Evil Jungle Princess, of course. At Ling & Louie’s, diners have the option to dial up the spice level by adding chilies and other traditional Thai condiments in this signature dish. www. lingandlouies.com. Luna Gelateria The creamy coconut gelato from Luna Gelateria is nothing short of authentically amazing. Thanks to the state-of-the-art gelato machine imported from Italy, the frozen treat is churned and created daily to satisfy your coconut cravings with less calories than traditional ice cream. www.lunagelateria.com.
Innovative app provides opportunities for personal and professional growth as well as income BY LYNETTE CARRINGTON
hat if you could alter the course of your personal life to achieve any goal your heart desires? That is what VIM has been doing for people around the world. With a powerful personal development app as an effective and driving force behind success, opportunities through VIM are only limited to someone’s imagination. Steve Linton is a prime example that you can achieve greatness in every facet of life. Linton is a professional pilot of more than 25 years and a marketing Affiliate with VimNow. Linton has worked with VIM cofounder Brent Payne for more than 22 years and helped build a previous personal development company that skyrocketed. Linton says, “We started out with eight people in 2001 and grew it into a company with more than 100,000 members worldwide. When that happens here with VIM, not only will I be a retired millionaire but many people in the Phoenix valley will be as well. This is a ground floor opportunity for us.” VIM has members in 45 countries who incorporate the lessons in the program to keep them on track and accountable while driving them toward important goals. The VIM app is obligation-free to try and provides an introductory experience with a seven-day challenge designed to prove how the program can make a profound difference in someone’s mindset and life. VIM members also have unique opportunities to participate in VIM community engagement through exclusive
social networking and live events. Other programs through VIM include an in-depth personal and professional series with more than 200 valuable lessons. Interviews with CEOs, high net worth investors, company owners and multimillionaires are incorporated to grab insight on how to achieve the highest levels of success. “The valuable information in our products are truly life-changing,” explains Linton. “Personal development has made a huge impact in my life and it’s been a part
of the successes that I’ve had. I learned I had to open my mind to possibilities.” There are significant opportunities for both VIM users to gain transformational information and for those that want to create a wealth stream for themselves on the income opportunity side of VIM. “New affiliates create incomes that are huge,” adds Linton. “It is a home-based business opportunity with a direct sales model that creates a long-term leveraged income.” Visit www.SteveAndVim.com for more information.
weight loss news / compiled by Kelly Potts
Flavonoid-rich foods include bananas, strawberries, grapes, pears, prunes, parsley, onions, peppers, green tea, celery and others. Chocolate and wine are also heavy in flavonoids, but it is best to probably keep those to a minimum.
Reset for Success Studies have proven time and time again that restrictive diets lead to weight gain in the long run, but how do you change your thinking to be more accepting of slight deviations from your diet? Even when you are not actively on a diet plan, your dieting mindset can cause you to eat more and gain weight. You may eat more than you normally would, anticipating that soon you will be back on a restrictive diet. Two easy fixes to your dieting mind: no restrictions and more self love. When you add items in your diet, and remove thinking foods are “bad,” as well as stop the negative thinking, keeping the weight off and sticking to the diets tend to last longer.
Source: www. usnews.com.
Source: www. sciencedaily.com.
There’s an App for That If you’re one of the 97 million dieters in the United States, you’re likely familiar with the relentless battle to lose weight as well as its accompanying refrain: Eat less and exercise more. However, there is evidence that weightloss apps may be an answer. LoseIt!, MyFitnessPal, SparkPeople, Noom and Fitbit are just a few of the more than 20,000 weight-loss apps on the market available for download that give dieters the ability to be active participants in their struggle to lose weight. Such apps that take a lifestyle intervention approach allow users to log and track their progress and to access helpful educational resources to support their weight-loss goals. Source: www.cnbc.com.
In Defense of Wine What do berries, onions and wine have in common? They all aid in weight loss. People who eat a diet rich in flavonoid-heavy foods tend to gain less weight, according to a new study in The BMJ, a medical research journal.
Side Effects of the Mediterranean Diet The Mediterranean diet is well-known for its positive effects on cardiovascular and metabolic health. But according to new data from the World Health Organization, childhood obesity rates in the Mediterranean region are among the highest in the world. The researchers believe that it is due to the loss of the traditional Mediterranean diet patterns in the south and to the increased intake of sugars and energy-dense foods, combined with particularly low levels of physical activity. The takeaway? As with all diets, you have to find what works best for you. Source: www.cnn.com.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.
running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.
THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue
WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.
COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues
HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.
CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $149. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!
solo scottsdale / by Gabby Richman / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Debbie Meyer AGE: 61 ABOUT ME: Yes, I am another transplant from Orange County, California, but I have been here since 2001. In 2007, I decided to start my own business. I can truly can say, I love what I do, changing people’s lives each and every day. My family, friends and clients would describe me as a compassionate and a loyal person with a warm heart. I have a great sense of humor and love to laugh. I love to golf, especially playing in charitable events that support children’s needs and rescue dogs. My other favorites are zip ling, kayaking and other water sports. I also enjoy watching sports on TV and attending live sporting events. I love traveling and experiencing new adventures. MY FAVORITE MOVIE IS: Caddyshack,
Interested In Meeting Our Single?
Email her via firstname.lastname@example.org. Please put “Debbie” in the subject line.
whether you golf or not. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: A kind gentleman who is genuine, compassionate and has a true sense of self. Someone who is family oriented. A great communicator and can appreciate a great witty sense of humor. Also, someone who can be up for an adventure, but can also crash on the couch and chill. THE MOST IMPORTANT QUALITIES TO ME ARE: Respectfulness, loyalty, honesty and being positive, seeing that true beauty comes from within. THE LEAST IMPORTANT QUALITIES TO ME ARE: Smokers and dishonesty. My business tag line is “Moving Forward” and that is how I look at life.
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.
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/ by Lindsey Piechota / photos by James Patrick Lindsey is the owner and operator of CrossFit BCR. She has lived in Scottsdale most of her life. She was a personal trainer for years but during her first pregnancy she decided to go for it an open her own facility. She strives to better people’s lives with fitness. She puts a big focus making fitness fun but still challenging for all. For more information, call 602.803.0793 or visit www.crossfitbcr.com.
Shoulder Scorcher Sail through summer with a HIIT upper-body burner Often times people focus all of their attention on their triceps and biceps, but what about the shoulders? Pretty much every upper-body exercise requires you to use your shoulder muscles, at least to some extent. Strengthening your shoulder muscles means you will be able to lift heavier weights and avoid injuries. Cap off those arms with this quick and spicy routine that is going to fire up your shoulders.
The breakdown: All you are going to need is a set of dumbbells and a timer. The workout is going to be tabata style and you will complete two full rounds (double tabata). Tabata is a fourminute running clock where you go all out for 20 seconds, then rest for 10 seconds and continue that
sequence for eight rounds. For this, you will be doing two tabatas, so you will complete the first tabata, followed with a two-minute rest, and then go right back into completing the second tabata. There are four movements, so you will hit each movement twice per tabata.
Movement #1 Bicep Curls Once that 20-second round begins, you will start with bicep curls. Holding a dumbbell in each hand, hinge at the elbow bringing those dumbbells up to the shoulders. Focus on just pulling with your biceps and keeping that core tight. Try and limit any swinging with the body to move the bells. Work continuously for the full 20 seconds then take your 10 seconds of rest. Movement #2 Shoulder Press Following your first rest, move into the shoulder press. With a dumbbell in each hand, starting with the bells up at each of your shoulders, begin to raise the dumbbells up over your head. Make sure to fully extend those arms for each rep. To complete the rep, make sure that the dumbbells come all the way back to the starting position at the shoulders. Repeat the movement for the full 20 seconds and then go into the 10-second rest. Movement #3 Bent Over Rows Keeping one dumbbell in each hand, move into a bent over position, making sure to keep that core tight and upper back engaged throughout the whole movement. You will begin by bringing both dumbbells up to your chest. At the top of the pull, make sure to squeeze your upper back together to complete the full rep. Extend your arms back out and
continue the rows until the full 20 seconds is up. Follow with another 10-second rest. Movement #4 High Pulls Heading into our last movement, you will have one dumbbell in each of your hands. Arms will start fully extended with dumbbells resting in front of you. Begin to pull both dumbbells up to your collar bones. Focus on driving those elbows up and getting those bells up as high as you can. The key is to make sure you are only pulling with the shoulders, not swinging that body to get them up. Complete the high pull for the full 20 seconds and then take your 10-second rest. You are now four rounds in of the eight rounds. After the high pulls, you will go back to the beginning with the bicep curls and repeat the sequence again until you have done eight total rounds. After the eight rounds, you will take a full twominute rest and then begin the tabata over again. Ten minutes is all you need to light those shoulders up. For beginners, start out with one tabata and work your way up to the double. Or, start out with lighter dumbbells to make sure you are able to be fully complete all of the 20 seconds of work for each movement.
/ by Mike Poe
Feeling Above Par Mental and physical benefits of golf
Golfing isn’t usually associated with improved health and longevity, but it’s one of the best fitness activities out there in both respects. Playing a game of golf is equivalent to a week’s worth of exercise, when you consider that the average round of golf takes about 240 minutes of moderate activity. This goes far beyond the 150 minutes of exercise recommended per week by health officials. According to the British Journal of Sports Medicine, players walk 4 to 8 miles during a typical single round of golf and take roughly 11,000 to 16,000 steps. Those steps translate to an average of 1,500 calories burned if you’re carrying your own golf clubs and not using a golf cart. For golfers who walk enough of the course to gather 150 minutes of moderate exercise a week, some added benefits include a reduced risk for chronic diseases such as breast or colon cancers, heart disease, Type 2 diabetes and stroke. Golf is mentally stimulating and physically challenging with far greater health benefits than most of us may know. Following are ways the sport improves mental health and overall well-being.
With more than 20 years of experience in the golf industry, Mike Poe is head of the golf program at Quintero Golf Club. Located near Lake Pleasant in Peoria, Quintero Golf Club has been ranked the Best Public Golf Course by Golf Digest and Golf Weekly Magazine. For more information, visit www.quinterogolf.com.
Longevity Regular exercise, 30 minutes, five times per week, is critical in terms of prolonging your lifespan. Walking can increase your lifespan up to five years. Golf is a low-impact sport that does not wear on joints and muscles if your form is correct. Heart Health Any form of physical activity such as walking, carrying your bag or swinging the club increases your heart rate and blood flow. These help reduce your risk of stroke and diabetes. Walking 2 1/2 hours per week can reduce your risk of having a heart attack by 30 to 40 percent. Mental Stimulation Playing golf requires a certain level of focus that keeps the mind engaged for
a minimum of four hours. At the beginning of each hole, a player needs to read the terrain and consider the break and grain of the course. Slope, water, mountains and the grain of the grass are important factors to read and know how hard to hit the ball. Golfers need the ability to concentrate on where the hole is in relation to the ball to navigate every shot through the course, know how much force is required to get the ball there, and how to get the trajectory and curve accurate in order to do so. Stress Reduction Golf is a social sport that includes exercise and spending time outside. This combination works together as a great way to release stress. Consistent exercise is known to improve mood and decrease anxiety and depression. Golf is a sport that gives the opportunity to meet new people and develop relationships. The World Health Organization found that positive interactions and social encounters are critical factors to maintaining mental well-being. Strength and Flexibility The act of swinging a club works a majority of the major muscle groups and provides a total-body workout. Wrist and full-body flexibility are important to be a successful golfer. Being able to twist the body and have the strength and power to hit the ball long distances will improve your game.
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nutrition / by Jess Hutchens
The Secret to Summer Abs 5 easy ways to create definition
A lot of people think that spending hours in the gym doing only ab exercises is going to get them a rocking six-pack by summertime! The truth is, as you’ve likely heard many times before, “abs are made in the kitchen!” So, what exactly does this mean? In order for your abs to appear, you need to be doing the correct things nutrition-wise so that the muscles underneath can be seen. You can do a million ab exercises and still not see your abs if your nutrition is not on point. Proper nutrition is key for ab definition to show. Here are some highly recommended nutrition tips to get those summertime abs you’ve always wanted.
Jess Hutchens is an ACE Certified Personal Trainer and Fitness Nutritionist. Jess provides personal training out of SNJ’s Fitness in North Scottsdale, inhome training, and online coaching. For more information on her services, visit www.jesshutchensfit.com.
1. Create a Calorie Deficit Most important for getting abs: your body needs to be in a calorie deficit. This means you are eating fewer calories than your body needs to maintain. One way to find out if you are in a calorie deficit is by tracking your daily food intake with apps like MyFitnessPal or FitGenie. By being in a calorie deficit for an extended period of time, your body fat will decrease, thus allowing your core muscles underneath to show through. 2. Boost Water Consumption Water intake is a must for abs to appear. Many people struggle with drinking enough water each day but truth is, the more water you drink, the healthier you will be. The recommended intake for women is around 1/2 gallon per day, and a whole gallon for men.
By properly hydrating your body, you can increase metabolism, feel full longer and improve your digestive system (which helps with feeling and looking less bloated). There is a reason you see fitnessgoers carrying around gallons of water, after all. 3. Consume Complex Carbohydrates Ab muscles will appear with the right types of carbohydrates in your diet. People tend to think carbohydrates are the enemy, when in reality, the correct carbs can help you lose weight, lean out, and show more ab definition. Complex carbohydrates like oatmeal, quinoa,
sweet potatoes, lentils, and beans are all superfoods that are jampacked with many healthy nutrients to help your body lose weight. Carbohydrates also help provide energy for muscle growth, so eating the right types and correct amount for your body can allow ab muscles to be more defined. 4. Eat Less Sweets Avoiding processed sugar improves your chances of getting abs. Almost every food has extra added sugar – just read the nutrition labels. Food items you would never expect that don’t necessarily taste sweet, like tortillas, pasta, bread, and even peanut butter, all have calories from sugar. When your body gets more sugar than it needs, it will store it as fat. So, you are more likely to get abs if you are really watching your daily sugar intake. The recommended daily intake of sugar is 25 grams for women, and 38 grams for men. If you love sweets, try getting your sugar
intake from fresh fruits like grapes, apples and bananas. 5. Watch Sodium Intake Your abs are more likely to appear if you watch your sodium intake and avoid highly processed foods. Anytime you eat food from restaurants, or pre-packed items like protein bars, there is going to be a higher sodium amount included than if you were to cook your meal at home or eat fresh foods. Sodium is what keeps food from spoiling and adds tons of flavor but unfortunately, it also causes bloating and water retention, especially around the belly area. When avoiding highly processed food items, or meals from restaurants/fast-food places, your ab muscles are more likely to shine through. Try making your meals at home, use fresh ingredients, and avoid adding extra salt.
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A New Pal Place Pal, a Phoenix-based startup that creates digital tools to connect individuals and families impacted by developmental disabilities with businesses and public venues, has teamed up with healthy, fast-casual restaurant, Flower Child, to develop a national program that will provide support for families when they venture out to eat. Now in place at all Flower Child locations across the U.S., the restaurant is the first to become a “Pal Place,” which means they offer families a video tour to watch before they visit, complete with insider tips and a sensory scale to help plan ahead, plus a digital guide for communication when they go out to eat. The tools are free to families and available on the Pal website. www.palexperiences. org or www.iamaflowerchild.com.
Ruff Draft Book Club Studies have shown the positive effect of simple interactions, such as reading to dogs, on animals’ well-being. Shy dogs can gain confidence, energetic dogs learn to be calm and relaxed, and curious kittens learn to trust and play with people. Arizona Animal Welfare League, with support from Changing Hands Bookstore, is helping hundreds of shelter animals get through the dog days of summer with its new Ruff Draft book club. Members of the public are encouraged to stop by the main shelter at 40th and Washington streets, where they can borrow a copy of the Book of the Month (donated by Changing Hands) and read to dogs or cats at the shelter. Pillows are available for those who decide to visit the kennels! At the end of each month, Ruff Draft book club members will meet to discuss the book (with other humans) and vote on the next title that will be available to visitors. The July title was not available at press time. www.aawl.org/ruffdraft.
Fuel your Soul Pita Jungle recently expanded its vegan and gluten-free options with new menus (in addition to its everyday menu) that are tailored to both of the dietary restrictions. These two menus feature the restaurant’s signature dishes that have been altered to fit within vegan and glutenfree guidelines. Additionally, Pita Jungle is now offering a Seasonal Kitchen Crafts Menu, featuring 10 brand-new, colorful dishes. Available through September, some new items include the Barley & Begula Fetoosh, the Black Kale & Blueberry Toasted Almond Bowl, and the Veggie-Quinoa Stir Fry with Kimchi. www.pitajungle.com.
An App that Can Help A new report out from the CDC has found that feelings of sadness and hopelessness are on the rise among young adults – in fact, 31.5 percent of students nationwide felt so sad or hopeless almost every day for two or more weeks in a row that they stopped doing some usual activities. New tools are emerging to help young adults and millennials combat these feelings. Recently, British entrepreneur/ TV personality Poppy Jamie teamed up with neuroscientists, the world’s leading breathing experts, and psychologists to create Happy Not Perfect, a mindfulness app created specifically for younger generations to help tackle this growing problem. Happy Not Perfect was designed to help younger generations create their own rituals to relax, process their thoughts, manage their stress, and find an optimistic perspective in less than five minutes a day. The app, which launched in May, combines scientifically backed games, 50+ breathing exercises, a positive messaging platform, and more. Available in the App Store, and coming soon to Google Play.
Vegan Ingredient Salad Recipe provided by Flower Child, www.iamaflowerchild.com. Serving size: 1 SALAD 2.5 oz romaine lettuce (cut into 1-inch pieces) 1 oz spring mix 2 tbsp roasted corn kernels 1 pinch of thinly sliced cauliflower 1 tbsp dry cured olives, rough chopped 8 pieces halved grape tomatoes 8 pieces thinly sliced radish 4 each basil leaves, torn in half 1 pinch kosher salt 4 turns of a pepper mill 2 fl oz lemon tahini dressing ¼ avocado-diced 1½ tsp roasted, salted sunflower seeds LEMON TAHINI DRESSING 8 cloves of garlic, peeled ½ cup lemon juice, fresh 2½ tbsp tahini 1 tsp whole grain mustard 2 tsp evaporated cane sugar 1 tsp kosher salt 1 tbsp nutritional yeast ¼ cup extra virgin olive oil ½ cup grapeseed oil
INSTRUCTIONS Put the first seven dressing ingredients in a blender and process on medium speed for 15 seconds. While machine is running, slowly pour in the oils until emulsified. Place in covered container in refrigerator until needed. Yield 1.5 cups. Shelf life is four days, covered and stored in refrigerator. For salad, combine the first 11 ingredients in a large mixing bowl and toss to combine. Place in the center of a salad serving bowl and top with diced avocado and sunflower seeds. Then, top with dressing.
HEALING MIND, BODY AND SOUL THROUGH A UNIQUE COMBINATION OF MOTION, MUSIC AND MEDITATION A great activity for: Athletes, former athletes, professionals, artists, couples. As well as those suffering from: Physical injury, chronic illness, addiction, anxiety, depression.
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Call or text 480-433-3091 for class schedule and availabilty. 07/18 ScottsdaleHealth
Keto for Life Mellissa Sevigny, the voice behind the highly acclaimed food blog I Breathe, I’m Hungry, is sharing the knowledge she’s built up from years of following a low-carb, ketogenic lifestyle in her new book, Keto for Life. Sevigny delivers a complete road map to adopting and sustaining a ketogenic diet. Penned for real people with busy lives, picky family members and moderate budgets, Keto for Life gives everyday readers the tools and recipes they need to thrive on keto. Available to buy at Amazon, www.amazon.com.
Safety in Style Wearing a helmet while riding a bike is always a good idea, but, let’s face it, they aren’t super fashionable. Bike Pretty, an online bike helmet and accessories shop, is changing that with a new line of stylish helmets. What is commonly seen as a safety precaution is now a fabulous accessory. Each hat is handmade in California and is available in various sizes, styles and materials to compliment women’s outfits. Bike Pretty’s line of bike helmets are available for purchase directly online and in select retail locations with prices starting at $135 and accessories starting at $18. www.bikepretty.com.
Local Read Scottsdale-based author and certified health and fitness professional, Katie Richards released her new book, Kale and Kegels, in June. The mother of two combined her love for motherhood with her knowledge of health and fitness in this book to help women have a healthier, happier maternity experience. She attributes her two amazing pregnancy experiences to her healthy lifestyle. For Richards, motherhood is a three-part cycle: healthy body, healthy baby and healthy mama. Her easy-to-read book provides real world guidance and tips for moms, both new and expecting. Available on Amazon, www. amazon.com.
Sleep-guided Meditation Sanctuary Spa at Sanctuary on Camelback Mountain Resort & Spa has rolled out a new yoga program that incorporates sleep-guided meditation. Yoga Nidra is a powerful practice, done lying down, that can slow down the mind’s thinking process, and in doing so release stress and toxins from the body naturally. The class begins with light yoga postures and easy breathing techniques. (In fact, the biggest challenge for participants might be not drifting off to sleep.) Because Nidra is among the deepest possible states of relaxation while still maintaining full consciousness, it creates a supercharged feeling of connection and well-being physically, mentally and emotionally. www.sanctuaryoncamelback.com.
Jeremy Scott Fitness presents
Art Talk Tropical Art Party On July 22 from 6:30 to 9 p.m., the Scottsdale Gallery Association will host its annual Summer Spectacular Art Walk, presented by Museum Square. Taking place along Main Street from Scottsdale Road to Goldwater Boulevard and on Marshall Way to 5th Avenue, the free event will call on art enthusiasts to embrace this year’s Caribbean theme as they are transported to the tropics. Exciting highlights include sidewalk misting (provided by Arizona Mist Systems), Hawaiian shaved ice with “adult” flavors, island music and balloon artist Joy Young who will be making inflatable art for the young and the young at heart. Participating galleries will be featuring exhibits by national and international artists and serving cold refreshments including fruit- and cucumber-infused ice water, flavored teas and wine. www.scottsdalegalleries.com.
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JOIN US FOR A TOTAL MIND, BODY, AND LIFESTYLE HABIT TRANSFORMATION-COACHING PROGRAM STARTING AUGUST 20TH We personally coach you step-by-step starting on Day 1 on exactly how you will train, how you will eat, how you will set realistic goals, and most importantly we hold you accountable over the next 47 days. We have a “no member left behind” policy to ensure you stay on course. Program has over 200 HD videos - workout, nutrition, goal setting -follow along with coaching every step of the way.
4 Transform Your Happiness 4 Transform Your Health 4 Transform Your Habits GRAND PRIZE WINNER WILL RECEIVE: FREE TRIP TO SUNNY ORLANDO, FL 6-NIGHT STAY IN ONE OF OUR LUXURY VACATION HOMES Airfare accommodations included Olympian Labs Platinum Supplement Kit Reebok Apparel Prize Package (retail value over $1700)
ADULT GROUP TRAINING 1 ON 1 PERSONAL TRAINING NUTRITION COACHING
(605) 481-2611 7464 E. Tierra Buena Lane Scottsdale, AZ 85260 jeremyscottfitness.com
Glass in the Garden Butterfly Wonderland has a new colorful exhibition fusing art and nature. For a limited time (at least through the end of September), resident artist Newt Grover’s Glass in the Garden is on display among the butterflies. Created especially for the venue’s rainforest conservatory, this collection features handblown floral and foliage glass art. The conservatory is open daily 9 a.m. to 5:30 p.m., but the sunshine-loving flutterers are most active between 9 a.m. to 3 p.m. www.butterflywonderland.com.
crazy 8s While the temperatures in Scottsdale continue to climb, Valley residents will escape to Northern Arizona for a cool getaway. Flagstaff in particular provides a drastically different climate, geography and culture than what is found in Phoenix. In just over two hours in the car (about 150 miles away), you’ll trade cacti for pine trees and the big city for a quaint mountain getaway. With an area of 11,896,720 acres, there are endless options for outdoor enthusiasts, from skiing to biking to hiking and more. Here are eight more fun facts about the destination.
1. Getting high. The San Francisco Peaks are a volcanic mountain range just north of Flagstaff and a remnant of the former San Francisco Mountain. Mount Humphreys is the highest in the range (and highest point in Arizona), towering at 12,633 feet in elevation. 2. Historic significance. Pluto was discovered by Clyde Tombaugh in 1930 at Lowell Observatory in Flagstaff.
8 Crazy Facts About Flagstaff 42
3. Pine away. Flagstaff is surrounded by Coconino National Forest (the third largest in Arizona at 1.8 million acres). Coconino is home to the largest continuous strand of ponderosa pine forest in the world. 4. Name game. The city derived its name from a flag-raising ceremony held on the Fourth of July in 1876.
5. Winter wonderland. Flagstaff is among the few Arizona cities that has a four-season climate. The city has an average snowfall of 108 inches per year, perfect for winter sports. 6. Explosive sights. Located in Flagstaff, Sunset Crater Volcano is just one of over 600 volcanoes located in Northern Arizona. 7. Getting around. Flagstaff has an urban trail system (known as FUTS), comprised of more than 50 miles of wide paths, both paved and unpaved, for walkers and bikers, with access points along the way. 8. Star light, star bright. In 2001, Flagstaff became the world’s first International Dark Sky City, meaning the city keeps light pollution to a minimum and has outdoor lighting regulations.
The Joke’s on Us! So go ahead and laugh already—hey, it’s good for you!
Q: WHAT DO YOU CALL A BEAR WITHOUT EARS?
What did the judge ask when he went to the dentist? Do you swear to pull the tooth, the whole tooth and nothing but the tooth?
A man is walking in the desert with his horse and his dog when the dog says, “I can’t do this. I need water.” The man says, “I didn’t know dogs could talk.” The horse says, “Me neither!”
Why shouldn’t you write with a broken pencil? Because it’s pointless!
When I look at chocolate, I hear two voices in my head. The first one says, “You need to eat that chocolate.” The other voice chimes in, “You heard, eat the chocolate.”
toys, tech & gear / by Kelly Potts
Stay (and look) cool in the pool this summer
Letâ€™s face it â€Ś it feels like we have been having 100-degree temperatures for six months straight. These days, we are going from air-conditioned spot to airconditioned spot to keep from overheating, with maybe a little dip in the pool in between. To help combat the weather, we rounded up six pool toys to make the dog days of summer a little sweeter.
Giant LED LightUp Swan Ride You knew there would be at least one inflatable animal in the roundup, right? This perfect Instagramable floating swan also makes for a cute nighttime accessory with its LED lighting. Hello, after-dark swim sessions! The swan floaty changes colors (with quite a few to pick from), allowing you to show your style while in the pool. Measuring 75 inches and holding up to 140 pounds, the swan ride also features two built-in, heavy-duty handles for ideal balance and safety. $129.49 at Overstock, www. overstock.com. Floating Luxuries Kai Lounge Pool Float Once you try Floating Luxuries Kai Lounge Pool Float, you’ll never go back to stiff plastic floats that get hot in the sun. The unique Sunbrella canvas stays cool, and it’s fade- and mold-resistant. Now you can lay back, relax and enjoy natural, evenly distributed support in or out of the water. Generously sized at 46-by-70 inches, you’ll have plenty of room to cool down, in or out of the pool. $169.99 at Brookstone, www. brookstone.com. Blue Wave Evolution Floating LED Solar Pool Light Let’s get this party started. This heavyduty, solar-powered light is designed and engineered to stand the test of time,
and automatically recharges itself from sunlight. And, you won’t have to worry about turning it on or off – the internal photocell automatically turns the light on at sunset and off at sunrise, and charges itself during the day. The light provides the perfect ambient lighting for fun-filled illuminated evenings in the pool. $119.99 at Amazon, www. amazon.com. Folding Poolside Recliner From the beach to the pool, this poolside recliner is a comfy and relaxing surface to kick back and enjoy the weather. Thick foam provides soft padding for longlasting comfort, while a steel frame allows the chair to fold down for storage. Stick it on the front step of the pool or on the edge as you dangle your legs in the pool. It’s the perfect poolside toy for those who don’t want to get all the way in, but yearn for a softer surface to sit on. $99.99 at Bed Bath and Beyond, www.bedbathandbeyond.com. Dog Pool Float And Lounger This float is bringing a whole new meaning to dog days of summer. After all, why should Fido be left out of the fun? With this dog-friendly product, your pup can float in style, or stay cool as he or she lounges on deck. The float features vinyl-coated fabric and nonporous foam, making it ultra buoyant and extra strong. When dampened, it will keep your pet
cool, relaxed and a part of the fun. $129.99 (largest size) at Frontgate, www. frontgate.com. Life Floating Spa Bar Inflatable Hot Tub Side Tray No need to leave the pool when you want a snack or a drink refill. This hot tub side tray boasts eight various-sized cavities and two carry handles. The tray will hold all of your pool or hot tub necessities. The inflatable food and drink holder can be used for a variety of cans, bottles and food items – or whatever else you find yourself needing by the pool. $12.89 at www.amazon.com.
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 07/18 ScottsdaleHealth 45
/ by Elizabeth Liberatore / photos by James Patrick
T h i s i s R o b i n B o n e 46
A n d m o r e t h e t h e
s h e t h a n
g i r l
i s j u s t w i t h
h e l m e t
Robin Bone’s favorite place to be is upside down. As a little girl growing up in her birthplace of Toronto, Canada and later Darien, Connecticut, Bone was busy flipping around, climbing and hanging upside-down on just about everything. The world was her playground, and she relentlessly played in it while wearing her contagious smile. “I would hang upside down on the kitchen sink when my mom was getting ready in the morning, I did handstands in the kitchen and I would even climb up the chain-link fence during my older brother’s T-ball games,” she chuckles, “My parents were constantly keeping an eye on me.” Suffice to say that this rambunctious toddler grew up to be quite the athlete. You name it, Bone played it. Soccer: check. Softball: check. Basketball: check. Lacrosse: check. She even showed up all the boys as the only girl on the football team, aptly earning her the title of most valuable player. While juggling multiple sports throughout the year, Bone was also a full-time gymnast who trained five days a week for five or more hours. “It required a lot of communication to make it work,” she recalls. “My coaches from other sports knew my commitment to gymnastics and were really great at allowing me to miss certain practices that conflicted with my training.” Despite participating and enjoying other sports, Bone and gymnastics went together like peanut butter and jelly. She found something where being upside down was a requirement. For that, it was a match made in heaven for her. From her toddler years until freshman year of high school, Bone was 100 percent dedicated to perfecting her craft. If she wasn’t practicing another sport or spending time at home with her family, she was at her second home (Arena Gymnastics in Stamford, Connecticut) with her second family, her teammates and coaches, Laurie and Frank DeFrancesco. “I’m so grateful for the DeFrancescos, and I could never thank them enough for all that they did for me,” Bone says.
“Whenever I go back to Connecticut after visiting my family, my first priority is always visiting them.” Gymnastics transcends physical toughness; there is a level of mental grit required of young athletes that is hard to find in other sports. Let’s face it, running full speed toward a stationary object or flying mid-air between uneven bars isn’t for the faint of heart. Although she was properly trained and was always in tune with her body, Bone, like all athletes, was susceptible to injuries. She sustained a handful of concussions throughout her gymnastics career wherein the third one brought the talented gymnast news she never imagined she’d hear. “‘Robin, it is not safe for you to return back to gymnastics.’ It hit me like a ton of bricks. I realized my doctor wasn’t saying I could return back to gymnastics tomorrow, two weeks from now, or even months from now; he meant ever,” she recalls. “It’s really hard to describe what I was feeling in the moment because I was just empty.” After mourning the loss of gymnastics day in and day out, Bone’s parents decided to intervene, imparting a sentiment — gymnastics isn’t who you are, but what you did — that continues to resonate with the now-24-year-old. She decided to take up track and field in high school at the encouragement of her friends. On the first day of practice, her coach informed her that gymnasts make great pole vaulters. And just like that, pole vaulting filled a void that had been missing. Per her doctor’s request, she could only participate if she wore a helmet. Bone, unphased by what people thought, proudly wore her helmet during practices and invitationals. She even gave it that gymnastics sparkle, adding Swarovski crystals in the shape of a Canadian maple leaf with her last name underneath. Admittedly, it was hard for the high schooler to go from being a state champion gymnast to nearing last in all her pole vault competitions. She considered pursuing things that brought her immediate
successes in track and field, like hurdles, long jump and triple jump. It wasn’t until she attended an invitational with some of Connecticut’s top vaulters that she realized she was doing exactly what she was meant to. “I finished close to last at the invitational and at one point I was standing in line behind some of the best vaulters at a concession stand. Wanting to befriend them, I waited for the right moment to interject in their conversation. That’s when I heard them talking about me, ‘the girl with the helmet,’ saying things like ‘She was so bad,’ ‘I would pay to watch her vault’ and ‘Her helmet is so stupid.’” Like a match striking flame, Bone used the vaulters’ hurtful words as fuel to succeed. She turned to YouTube videos and books all about the sport. She studied other vaulters who were better than her, mirroring their movements and methods during practices. Like the relentless toddler that once climbed everything, Bone was relentless at learning how to be the best pole vaulter possible. “When those girls were making fun of me, I remember thinking, ‘Okay, you think you know helmet girl? Well, I will show you Robin Bone.’” And she did. Not only did Bone show those girls that she had talent, but she created quite a buzz about herself for being insanely good at pole vault for a freshman. The end of the year competition, held at The Armory Track in New York City, was where Bone became Connecticut’s new state record holder. “I remember setting the bar to the record, and all of a sudden this comfort overcame me the same way it did after I saluted the judges in gymnastics before mounting the apparatus,” Bone explains. “This was such a special meet to me, and I’ll always remember that moment.” She went on to attend her family’s alma mater, Western University, in London, Ontario, Canada, where she studied business and professional communications. At the college level, and under the guidance of coach Dave Collins, Bone won Canadian Youth and
Junior Championships as well as three CIS National Championships. She was, quite literally, clearing the pole with flying colors. After graduating, she moved to Scottsdale in April 2017 to begin her postcollegiate pro training at Altis and Exos — elite athlete and coach training facilities. “At first, my Canadian soul wasn’t ready to train in the triple-digit weather,” she says. “As time went on, I gradually got better with the heat and developed strategies to get through those hotter training days.” She works with internationally recognized pole vault coach Greg Hall, and strength coach Jason Hetler. Her training varies depending on the time of year and what the day looks like. For a non-pole vaulting day, she’ll do a mobility and core series warmup, followed by a track session (running hills, working on speed, etc.), weights, and round out the day with contrast therapy. When it comes to food, Bone is all about preparing fresh meals and fueling her body with the best. As a selfproclaimed “chocoholic,” she’ll sometimes sneak in a piece of dark chocolate every now and then. “I absolutely love to bake and cook. While I do love my dark chocolate, I try to give away my baked goods to my brother and his friends who are always willing to take them off my hands,” Bone laughs. As she continues to adjust to the Valley — she confesses that she’ll probably always get a little kick out of seeing Christmas lights on cacti during the holidays — Bone is happy to be here doing what she loves. As a little girl, she always dreamt of one day competing and performing on the world’s biggest scale, the Olympic stage. With such a strong community at Altis and Exos, as well as her family supporting her every step of the way, her goal is to take the Tokyo 2020 Olympic stage by storm, with her pole in hand. “My dad always told me that to be disrespected by someone you don’t respect, take it as a complement,” Bone says. “I always refer back to that today when adversity comes knocking.”
/ by Lynette Carrington / photos by James Patrick
Trainer Ryan Read shows women how to achieve the perfect tush
Personal trainer Ryan Read is a special type of trainer. He’s involved, committed to and cares about women’s fitness. Both his personal upbringing and his sports background playing in other countries uniquely led him to a place where he wants to be in world of personal training. Originally hailing from San Diego, California, Read obtained his degree in kinesiology from Concordia University and took a several year swing through Europe on his way to settling in Arizona five years ago. “Before this, I was playing professional basketball in Europe,” he says. “In the U.S. there is the NBA. In Europe, every country has multiple leagues for professional basketball. I played in Cyprus, England and Spain.” When he decided to play professional basketball overseas, living in Europe was a bit of culture shock to Read since he didn’t always speak the native language. “It helped me so much in my late 20s and early 30s because when you’re there, you are forced to interact with people because you’re alone,” he explains. “You either become secluded or interact and I wound up meeting all kinds of people. When I came to Arizona, it became so easy to interact with others and it really helped me get my business out there.” After a career-ending back injury, Read returned to San Diego and found himself at a crossroads. “Basketball was my whole life and I was kind of freaking out,” he says. He focused on personal training and founded Thrive Specialized Training before moving to Arizona. “I know now that all my training and conditioning has led me to my purpose, to specifically help women,” Read says. “My whole family is made up of women. My dad left my mom when I was just 1 year old, and I was raised by my mom and grandma. It’s funny how all of that
correlated because now, my entire business is women.” More than anything, he loves to help women achieve their fitness goals and he believes that how he was raised has given him a special insight into how women want to train. He has now taken his business, Thrive Specialized Training, full throttle and does personalized training on-site at Independence Gym in Scottsdale and sometimes in-home. Read’s training services have been in such high demand, he’s taken
his services online to offer a series of “howto” fitness guides that have exploded in popularity. He has also hired a few trainers that share his focus to work for him. “I’m creating a Thrive scene here!” Read proclaims. Read’s focus on glute fitness is simple and Read says the “booty” was thrown into the spotlight by Kim Kardashian. “When Kim Kardashian came out [in the spotlight], she started everything having to do with the rear end,” he says with a cheeky laugh. “When I first got to Scottsdale, that market really started to take off and nobody was really “The Butt Guy,” so I cornered that market.”
Read’s guide, Thrivin: Booty Program: Your 12-Week Booty Workout & Nutrition Guide has been a massive hit online with women all over the world because it works. “I know from my training and background in every country I’ve been in that girls can and do want to lift heavy weights,” he says. “It’s empowering for them and they see results. As long as they’re doing it safely, which is the main thing, women want to lift heavy. When they lift heavy, they see results quickly.” He says that some trainers don’t want to give women heavier weights, but when diet and cardio are kept in check, heavier weights are the way to go when getting women’s glutes into shape. “I’ve gotten interest from all over the world, including China, England and even Saudi Arabia from women who can’t train here. My Booty Workout has been selling a lot here, but in other countries, too.” The 12-week guide is an affordable way for women to get Read’s signature training and advice without having to come to Arizona. “It’s an intense 12-week program specifically for glutes” he says. “It includes cardio, diet and videos of the exercises. I make sure that anybody who buys the guide gets my direct email and I get back with them immediately if they have any questions.” He acknowledges that the guide is a great business tool, but he feels good about what he is offering in the fitness market. “I take great satisfaction in being able to help people all over the world that can’t get here to see me,” he says. Read has been holding some pop-up workouts at the W Hotel in Scottsdale. Looking into the future, he is planning on growing his brand, meeting new people, doing more pop-up workouts at various locations and making more guides like his Booty Program, including a brandnew guide for abs that was just released. For more information, visit www.ryanreadthrive.com.
relating / by Chris Cohn Chris Cohn is the founder of Scottsdale Recovery Center.
How to Navigate Sober Dating Skip the liquid courage to make a meaningful connection
Grabbing a drink is one of the most common first dates. Even though, according to the National Epidemiological Survey on Alcohol and Related Conditions, 30 percent of Americans don’t consume alcohol, it is an understatement to say that navigating the world of sober dating is difficult. Whether someone is in recovery or staying away from alcohol as a lifestyle choice, there is something incredible daunting about the idea of dating without liquid courage. However, the world of dating can be just as fun if you try the alternatives and following tips.
Go out for a drink…of coffee Every outing or date doesn’t need to revolve around alcohol. A great substitute for grabbing drinks is a coffee date. It is more fun to have a first date to be an out-of-the-box activity or entertaining with an experience that is a first for both and keeps you engaged. Go to a museum exhibit. Go on a hike or meet at a walking trail. Find a new local juice bar or coffee shop that has live music. You can go biking or take
a painting class. It won’t be boring if the company and connection are good. How to explain why you’re not drinking Being open and honest is always key. It’s important to start new relationships with a clear line of communication, but you only need to reveal as much as you are ready to. In the beginning stages, you might be nervous to say that you are in recovery. It is okay to keep it simple and make a joke as long as you feel comfortable. Eventually you will become fully relaxed in your skin and with your journey to express it. Even if you’re not in recovery and just want to skip the drinks, explain that you want to get to know the person on a deeper level and avoiding alcohol helps with that. BENEFITS OF SOBER DATING Wastes less time When you are drinking alcohol, it can be easy to accept any invitation to go out and grab a couple cocktails. Sober first dates tend to mean fewer second dates because it becomes clearer, faster whether you mesh well together or not. Newfound honesty for deeper connections Without alcohol or any additional substances, you are able to make deeper connections and memories that don’t include fuzzy parts
or blackouts. Dating is a two-way street, sober or not sober. Sometimes people drink because they want to calm their nerves and forget about their butterflies, but alcohol dulls your senses and keeps you from feeling the love buzz! TIPS FOR SOBER DATES Be Yourself This might be easier said than done. In sobriety you are closer to your true self and are more vulnerable than you were when you were a couple drinks in. Go into the date with an open mind. If you are open to a range of possibilities, you might be pleasantly surprised. Relax Who doesn’t have jittery nerves before a first date? Nerves are a good indicator that there could be chemistry there. Try to relax, take a few deep breaths and get out of your own head. Wear an outfit that makes you feel the most comfortable and confident. Have fun! The most important part is to have fun! Don’t let the disappearance of alcohol hold you back from meeting people, discovering new activities and going on adventures. A big part of alcohol-free dating is to remember that you are a rock star for choosing this lifestyle and to not let other’s judgments or pressures discourage you.
KFNX Exclusively Features Laura Ingraham and Michael Savage Ranked Top Ten Shows in the Country
THE LAURA INGRAHAM SHOW
THE SAVAGE NATION WITH MICHAEL SAVAGE To advertise, host a show, or for more information: Call (602) 277-1100 or visit our website: www.1100kfnx.com 07/18 ScottsdaleHealth
/ by Pablo Prichard, MD
erly qualified to perform these surgeries. A good trick to keep in mind is to research if the surgeon has any hospital affiliations and that those credentials are specifically for plastic surgery. Also take into consideration recommendations from trusted friends who have had similar procedures or a reference from your existing doctors. Ask to see Before-and-after Photos A majority of plastic surgeons have before-and-after pictures available by request or online. Ask for 25 to 30 photos that show outstanding results of the same procedure you are considering.
Choosing a Plastic Surgeon Look for experience, not online likes It’s 2018 and the first thing a majority of people do before anything – trying a new restaurant or salon, or buying cosmetic products – is search social media. When it comes to the larger, more impactful decisions, such as finding the right plastic surgeon, can you really trust social media posts or are they misleading? According to the Aesthetic Surgery Journal, of more than 1.7 million posts in 21 plastic surgery related hashtags on Instagram, only 18 percent were posted by board-certified plastic surgeons. Social media could possibly be trumping surgical skills when it comes to online ratings, which is concerning because it opens opportunities for less-skilled or non-certified surgeons to leverage the use of marketing through social media. For people using social media to find the best plastic surgeon, it’s important to remember to only take these posts at face value. With all of the resources at your finger tips, there are several ways to find the best surgeon for you and your procedure.
Do Your Homework Online reviews and social media likes aren’t disqualifying, but take your time and do further research. Look for a physician who’s board-certified by the American Board of Plastic Surgery, and not just a generic “They’re board certified,” as this does not specify the type of certification. This is a clear indicator that they have been through rigorous training and are prop-
Consider Reviews in Context Many surgeons have online reviews where patients can rate and write about their experience. Many sites that are solely for reviews have no verification process, which means anyone can post at their discretion. Also consider that not all reviews are actually written by patients. Schedule Meetand-greets Finally, meet a few surgeons in person for a consultation to ask questions before making a final choice. Trust your gut feeling when you meet the plastic surgeon. Make sure you feel comfortable with them and have the same aesthetic goals.
Pablo Prichard, M.D. is the Chief of Plastic Surgery at Honor Health 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 https://www.drprichard.com.
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! Save time with any procedure. Always natural, always pretty, always perfect. Don't you deserve wash and wear beauty? • Powder soft eyebrows create the illusion of fullness, frame your eyes with the perfect arch, and of course save all that time in the morning! • Smokey eyeliner, never smears, enhances your lash line and eliminates daily tugging at delicate eye tissue • Custom contoured lips- naturally full and blushed lips with contour and colors blended just for you! • Restores lip fullness without the "duck lip effect" and eliminates lipstick bleeding into fine lines • Breasthetics, 3-d nipple areola restoration post mastectomy
"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! Classy, classic and conservative is my specialty look.
REFERRED BY THE VALLEY'S FINEST PLASTIC SURGEONS AND ESTHETICIANS Make your life simply beautiful! CALL FOR A FREE CONSULTATION 8075 E. Morgan Trail, Suite 6 | Scottsdale, AZ 85260 | www.RachellHall.com (Off Hayden, between Mountain View and Shea)
event / by David Apeji
Christine Cracchiolo and Tyler Heymann
Jessica Whitney and Jesse Hughes
Michael Seaver and Matthew Barker
Tee Up For Kids
Big Brothers Big Sisters of Central Arizona hosted this inaugural golf tournament at TopGolf Scottsdale in support of the organization’s mentoring programs. All participants enjoyed golf games, a breakfast buffet, a silent auction and raffle, and a “Beat the Pro” competition against professional Sue Wieger.
Stephanie Cates, Aida Farrally and Sam Goodman
Ellie Krabbe, Ethan Pikoff and Brandon Arter
Nicole Stephens and Lauren Quigley
Julie Farhar and Char Augenstein
Naomi Taylor and Josefina Jauregui
/ by Amaal Starling, MD
Managing a Migraine
Amaal Starling is a Mayo Clinic Neurologist.
Effective treatment options for the debilitating condition
Is it migraine, or just a bad headache that keeps coming back? Patients may be referred to a neurologist when they need specialized medical expertise to diagnose and treat head pain and related symptoms. In the case of migraine, those symptoms can be severe, including sensitivity to light, sounds and smells, vision disturbances, nausea and dizziness. In fact, most significant headaches are actually migraine attacks. People with chronic migraines experience 15 or more headache days per month. Fortunately, new and effective treatments are available. The most common migraine symptom – moderate to severe throbbing, or pressure-like recurring head pain – can occur on one or both sides of the head, and usually worsens with activity. Migraine itself is very common, affecting up to 44 million people in the U.S. This is more than a bad headache. Migraine is the most disabling neurological disease for people under 50. In fact, most people can’t work or function normally during a migraine attack.
An Invisible Condition Since migraine is such a common, debilitating condition, it’s surprising that so few people with migraine ever consult a doctor about their symptoms. A recent study put the number at less than 50 percent, and even fewer get the right diagnosis and treatment (5-25 percent). That speaks to the stigma around migraine: A selfreported illness with invisible symptoms. As a result, too many people with migraine think they must “power through” an attack. Others avoid medical care because they think there’s nothing to be done.
Treatment Options Here’s the good news: Medicine is entering a new era of effective and targeted treatment options for migraine. Patients’ initial treatment is often a prescription for supplements, such as magnesium and riboflavin. Other options may include oral medications, injections and devices. For migraine attacks, doctors prescribe a “rescue medication,” usually a form of triptan, such as Imitrex or Maxalt. Remarkable new treatment devices are also proving effective at reducing migraine attacks. A noninvasive nerve stimulation device called Cefaly uses electrodes to stimulate the nerve above the eyebrows. Another device, the sTMS mini, transmits a painless magnetic pulse that changes the electrical environment of brain cells. It can be used as both a rescue and for preventive treatment. Patients respond well to both devices. And because they have few or no side effects, devices are often better tolerated than medications.
Start at Home Lifestyle changes can also be helpful, and they’re easy to remember with the SEEDS acronym. To help prevent or minimize migraine attacks, focus on: 1. Sleep: Aim for 7 to 9 hours each night and consistent bedtimes 2. Eat: Regularly timed, healthful meals are best 3. Exercise: Try for 20 minutes per day, 3 times per week 4. Drink: Hydrate with water to prevent dehydration and keep a migraine diary 5. Stress: Try to relax using stress management techniques With today’s effective new treatments, there’s no need to let migraine attacks diminish your quality of life. If you have headaches that affect your ability to function, talk to your doctor, and don’t be afraid to request a referral to a headache specialist or neurologist.
“At the Club, I feel inspired and determined to encourage others to be who they want to be. People don’t define you. You write your own story.” JHOSEVETD G. Scottsdale Charros Branch 2017-18 Youth of the Year
A Place to Become Whether a kid dreams of becoming a reporter, teacher, astronaut, basketball star or a pediatric surgeon like Jhosevetd, Boys & Girls Clubs of Greater Scottsdale helps them achieve their dreams. We provide a safe, fun experience through which young people explore their passions and reach their full potential as productive, caring, responsible citizens. Our real strength is the caring, trained, trustworthy youth development professionals who mentor kids and teens every day in our nine Clubs throughout Scottsdale and surrounding areas. Schedule a tour of one of our Clubs, and learn more about what we’re doing to prove every kid has what it takes. Support Services Center 10533 E. Lakeview Drive Scottsdale, AZ 85258 (480) 344-5520 | email@example.com | www.BGCS.org