3 FACE MASKS TO COMBAT SUMMER DAMAGE
Macro Mini She may be petite, but Megan Rigbyâ€™s passion to help others through fitness and nutrition packs a punch
TAILGATE TIME! Gear up for the NFL season
PRACTICING SELF-CARE How to get yourself out of a funk
RICHMAN MEDIA GROUP
FINDING THE BEAUTY IN BREAKUPS
IN EVERY BODY THERE IS A WORK OF ART
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content / August 2018
12 e d note
The benefits of joy, consuming coffee, mental health in schools, how tea and wine could help you, selfies with teens, Hawaiiâ€™s sunscreen bans, and the dangers of processed foods
Get to know the woman behind Macro Mini
Topics to bring up at your next doctor visit
Hydrate to the beat
26 fashion Shorts galore
28 weight loss News to know
For this former athlete, fitness has always been a constant
“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
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content / August 2018
30 solo scottsdale Meet Zack
Burpees and bells challenge
34 balance Dealing with depression
36 nutrition Gut health
38 scottsdale soul A recipe for roasted peach bruschetta, a novel about forest bathing, water safety tips and the holiday everyone should be celebrating
Aesthetic Everything, an anniversary party, Yoplait’s new yogurt line, the Lumen device, protecting your pup and a local restaurant’s healthy menu addition
3 FACE MASKS TO COMBAT SUMMER DAMAGE
Macro Mini She may be petite, but Megan Rigby’s passion to help others through fitness and nutrition packs a punch
TAILGATE TIME! Gear up for the NFL season
PRACTICING SELF-CARE How to get yourself out of a funk
FINDING THE BEAUTY IN BREAKUPS
RICHMAN MEDIA GROUP
ON THE COVER: Megan Rigby, 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 / August 2018
42 crazy 8s Go bananas!
Get ready to work those abs
44 toys, tech & gear Itâ€™s tailgate time
52 relating The beauty in breakups
Summer face masks
Bowling for Barrow
58 endurance To shave or not to shave
ed note / August 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
Wow, it’s already more than halfway through the year – can you believe how fast 2018 is going? Before we know it, the clock will be counting down, striking midnight and we’ll start again, this time in 2019. Make the best out of the second half of the year by checking in on yourself. There’s been a lot in the news and statistics have shown that depression is on the rise. On page 34, you’ll find some tips on how to deal. And if summer lovin’ is not in the cards for you this season, turn to page 52 to read all about finding beauty in breakups. Hey, your ex doesn’t deserve you anyway! On page 54, we share three recipes for face/body masks that you can make from the ingredients in your pantry. Refresh and revitalize from the summer heat and prepare for the second half of the year. How’s your stomach feeling? Gut nutrition is something that’s a major part of your body, though you may not think about it too much. Turn to page 36 for four foods that will help your gut, and in turn the rest of your body, stay healthy. On page 46, get to know our cover feature Megan Rigby aka Macro Mini. The doctorate prepared pediatric GI nurse, IFBB Figure Pro, blogger and online coach knows a thing or two about nutrition and fitness. We’re talking to her about how she found her way to the healthy spot she’s in now and all about her love for macros. Lastly, the NFL season is just around the corner, beginning early next month. Don’t wait until the last minute, when all of the good gear is gone, to buy for the parking lot party. Flip to page 44 for some of the best items to take to your tailgate.
Best, Gabby Richman Editor-in-Chief email@example.com 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 IC E P R E S ID E N T OF OP E R AT ION S Stacey Richman E D IT OR -IN -C H IE F Gabby Richman C R E AT IV E D IR E C T OR Anthony Cox A D V E RT IS IN G A RT D IR E C T OR Lalo Reyes A D V E RT IS IN G C OOR D IN AT OR Stacey Richman
C ON T R IB U T IN G WR IT E R S Michelle Afont, Thomas J. Biuso, Lynette Carrington, Chris Cohn, Lewis Elliot, Alison Furno, Jess Hutchens, Chao Li, Elizabeth Liberatore, Kelly Potts
P H OT OG R A P H Y Elizabeth Barry, Erik Merkow Mark Morgan, James Patrick, Eric Shilling
H OW T O C ONTA C T US E D IT OR IA L firstname.lastname@example.org A D V E RT IS IN G 480.229.3122 email@example.com S U B S C R IB E www.allyouneedforhappiness.com
OVEN ROASTED CHICKEN 10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2018, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.
SUBWAY FRESH FIT® should not be considered a diet program. Visit Subway.com for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a
registered trademark of Doctor’s Associates Inc.
14SUBP166 Smart Tasty Choices Ad_FIN.indd 1
11/5/14 11:57 AM
SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.
KIERLAND COMMONS 15044 North Scottsdale Road, suite #130 Scottsdale, ARIZONA 85254 480.941.9090 | www.ISAACJEWELERS.COM
Oh Joy! Do you ever feel so much joy that you could burst?! It turns out that joyous feeling is great for your health. On an emotional level, we may feel joy in a variety of ways — tearfully, euphoric, with a deep sense of contentment. On a scientific level, we feel joy in our neurotransmitters. Those neurotransmitters are responsible for processes and feelings in almost every aspect of the body, from blood flow to digestion. Source: www.healthline.com.
/ by Kelly Potts
ADDITIONAL BENEFITS OF FEELING MORE JOY: Promotes a healthier lifestyle Boosts immune system Fights stress and pain Supports longevity
One in five children suffers from a mental health or learning disorder Source: Journal of the American Academy of Child and Adolescent Psychiatry
Pass the Coffee What is the most commonly consumed beverage? That’s right, it’s coffee! And, the good news is that five to six cups of coffee a day are actually good for your health. Scientists have now stacked up a fair amount of evidence proving that coffee, when consumed in moderation, can protect against certain diseases and may even extend lifespan. Studies have now shown that moderate coffee consumption might protect against cardiovascular disease, diabetes, and Parkinson’s disease Source: www.medicalnewstoday.com.
New in Health Class New York and Virginia are becoming the first to tackle the mental health stigma at the high school level and the first two to enact laws requiring mental health education in schools. New York’s law recently updated the health curriculum in elementary, middle and high schools to include material on mental health. Virginia’s law mandates that mental health education be incorporated into physical education and health curricula for ninth- and 10th-graders. Source: www.cnn.com.
Dr. Richard Jacoby, Scottsdale’s leading Podiatry expert answers your questions Q: WHAT IS PERIPHERAL NEUROPATHY? A: Your nervous system is divided into two regions – central and
peripheral. The central system includes the brain and spinal cord, while the peripheral system includes all the nerve roots and extremity nerves emanating from it. It’s a broad network, and all of these peripheral nerves transmit vital motor and sensory information throughout the body. A peripheral neuropathy may interrupt or distort some of these transmissions. Diabetic neuropathy and chemo neuropathy are two of the most prevalent kinds.
Q: WHAT CAUSES PERIPHERAL NEUROPATHY? A: The most common cause of peripheral neuropathy is diabetes.
Sometimes the cause is completely unknown (idiopathic). Here are some other potential causes for neuropathy: • • • • • • •
Autoimmune disorders rheumatoid arthritis or lupus Chronic kidney disease Infections such as HIV and liver infections Low levels of vitamin B12 or other problems with your diet Poor blood flow to the legs Underactive thyroid gland Toxin exposure such as lead, mercury, and solvents may lead to peripheral neuropathy. • Pharmaceutical drugs used to treat infections, cancer, seizures, or high blood pressure.
Q: WHAT ARE THE SIGNS AND SYMPTOMS OF NEUROPATHY? A: Signs and symptoms include: • Numbness or tingling in the hands or feet that gradually move upward into the extremities • Pain that is sharp or throbbing • Severe sensitivity to touch • Poor coordination • Frequent falls • Muscle weakness • Paralysis
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
news Wine & Tea For the Win A new study suggests there is hope of treating certain inborn congenital metabolic diseases through green tea and red wine. Most people with inherited metabolic disorders are born with a defective gene that results in a critical enzyme deficiency. In the absence of a cure, many patients must adhere to a strict diet. This new research finds that compounds found naturally in green tea and red wine may block the formation of toxic metabolites. Source: www.sciencedaily.com.
Processed Problems You encounter processed foods on a daily basis. In addition to not being so great for you, processed foods are now coming with a cancer risk. Research has long showed that people who live on ultraprocessed food tend to be more obese and overweight. They’re also more likely to have heart and circulation problems or diabetes, studies have found. Processed meats have also been tied to an increased risk of colorectal cancer.
Protect the Reefs or Skin? That seems to be the debate in Hawaii. Hawaii is expected to implement the world’s first ban on the sale of sunscreens containing the chemicals oxybenzone and octinoxate. The state is banning the products because of concerns they may be harming one of the state’s biggest attractions — coral reefs. However, over 70 percent of sunscreens sold have the ingredients in question, and are proven to be safe and effective for preventing skin cancer. Stay tuned to see how this one plays out in the sun. Source: www.npr.com.
Source: www. healthline.com.
But First, Lemme Take A Selfie According to a new study published in The Journal of Early Adolescence, teens who post more selfies online tend to have an increased awareness of their own appearance — and that awareness is linked to an increased risk of negative body image. When it comes to social media, the current generation of teens is navigating a landscape unlike anything their predecessors ever had to deal with before. Parents should take note of the link between selfies and body image, as it can be an indicator of serious issues.
Rekindle Lost Romance
With Scottsdale’s Experts in Female Sexual Health If you are experiencing one or more of the following symptoms: • • • •
Urinary Incontinence Vaginal Laxity (especially after childbirth) Dyspareunia (painful sex) Atrophic Vaginitis (vaginal atrophy)
And are interested in increased sexual enhancement for both you and your partner, FemiLift is the answer for you! Minimally invasive FDA cleared, in-office, 15 minute pain-free laser treatment.
O-Shot® (Orgasm Shot)
If you’re you struggling with: • Sexual dysfunction • Decline in your ability to reach orgasm The O-Shot is the answer for you! Less than 60 minute, nonsurgical procedure to stimulate vaginal and clitoral rejuvenation, intensifying the female orgasm.
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Located inside Scottsdale Institute 8700 E. Via De Ventura, Suite 130, Scottsdale, AZ 85258 www.nuvellclinics.com
Board Certified Nurse Practitioner MSN, APRN, FNP-BC
/ by Thomas J. Biuso MD Thomas J. Biuso MD, MBA, is the senior medical director for the West Region of UnitedHealthcare.
5 Topics to Bring Up With Your Doctor For many people, the only time they visit the doctor is when they get sick. However, it’s important to see your primary care physician (PCP) for annual wellness exams even if you are feeling fine. Some conditions, like high blood pressure and diabetes, may not cause any visible symptoms but can lead to serious, long-term health issues. Annual wellness exams can help protect your health and quality of life. These checkups are also a way for your doctor to learn about you and make sure you are getting the screenings, vaccines, and advice to help you stay healthy. Scheduling an exam is a great first step to a healthier life. To make the most of your time with your doctor, bring up the following five important topics on your next visit. Screenings Medical tests can help detect some cancers and other diseases earlier, when diseases are easier to treat. In some cases, like cervical and colorectal cancer screening, tests can prevent problems before they begin. It is important to ask your doctor what tests are right for you based on your health history and age.
Vaccines Be sure your booster shots and other immunizations are up to date. Doing so helps protect you and those around you, especially young children, from serious illnesses.
Your BMI Your body mass index (BMI) helps show if you are at a healthy weight for your height. Discussing and determining your BMI will enable your doctor to provide more individualized care.
Your daily habits Would you like to quit smoking, eat healthier or get more exercise? Ask your doctor for advice and how to get started. Don’t hesitate to bring up other important issues for which you might need help, like depression, sleep problems, or alcohol or drug abuse.
Your family history Certain health conditions may run in your family, such as heart disease, stroke or breast cancer, so your risk may run higher too. With details about your closest blood relatives, your doctor can better advise you on what specific steps may help you stay healthy.
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Call for a FREE Consultation! 480.656.5311
Arizona Aesthetics Centers • 480-656-5311 • Lewis Heller M.D. • 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255 • www.arizonaaesthetics.com
Introducing Aquio Sip with sound in style
Aquio made its grand debut in June, unveiling its line of premium double-wall stainless-steel hydration bottles that come in a variety of designer colors and feature an integrated, modular Bluetooth speaker powered by iHome. The 16-ounce vessel comes equipped with a paracord carrying loop and a wide mouth twist-off lid. Designed in the USA, Aquio is manufactured with high-quality stainless steel that is BPAfree, and can keep drinks ice cold for up to 24 hours or steaming hot for up to 14 hours. Launching in four fashionable colors - midnight, seafoam, merlot and blush - it is the ideal hydration bottle for those that lead an active lifestyle and love taking their music with them on the go. Aquioâ€™s removable speaker is powerful, IP67-rated waterproof, sandproof, and features designer weatherresistant acoustic fabric. It also comes equipped with digital echo cancellation and a talk/end button for speakerphone, and audio caller ID. Available for $69.99 at www.aquiobottles. com.
Is Stem Cell Treatment The Answer You You’ve Been Looking For? Get Out of Pain & Regain Your Health Today is a day to be excited, because you ﬁnally have a chance to Feel Better, End The Never-Ending Pain Cycle and Get Your Life Back. Stem Cell Therapies utilize the natural potential of stem cells to restore, create or repair damaged tissue within your body. Safe | Eﬀective | Surgery-Free Call Today to setup your consultation 480.990.8544
State-Of-The-Art Stem Cell Therapy Treatments for the Following: • Neuropathy • Interstitial Cystitis
The Valley’s Top Board Certiﬁed UROLOGIST & EXPERT IN REGENERATIVE MEDICINE 1 Doctor 2 Approaches Over 30 Years Of Experience Top Board Certiﬁed Urologist Expert In Sexual Health Cleveland Clinic Foundation Trained Oﬀering Cutting Edge Technology
• Diabetes • Lyme’s Disease • Crohn’s Disease • Ulcerative Colitis • Parkinson’s Disease • Alzheimer’s Disease • Stroke • Heart Disease • Athletic Injuries • Joint Pain
Let Our Center Help Guide Your Body’s Journey Back to Health” -Dr. Mitchell Kaye
• Back Pain • Erectile Dysfunction • Peyronies Disease • Dermatologic Conditions
4 8 0 . 9 9 0 . 8 5 5 4 | d r kay e @ n r co a . c o m 1 0 2 1 0 N 9 2 n d St r e e t , St e . 1 0 0 S cot t s d a l e , A Z 8 5 2 5 8 | w w w. N R COA . co m
/ by Jess Hutchens / photo by Eric Shilling
Overnight Oats Makes 1 ½ cup old fashioned oats 1 scoop vanilla protein powder 1 tablespoon chia seeds 1 tablespoon flaxseeds -½ cup liquid (water, almond milk or cashew milk) ½ cup fruit (strawberries, blueberries and/or raspberries)
Put oatmeal, protein powder, chia seeds, and flaxseed into a container or mason jar. Slowly add in liquid and mix evenly until everything is blended together. Make sure mixture is not too dry; there should be enough water or milk of choice so that it can absorb into the oats overnight. Seal and refrigerate overnight, or at least a minimum of 4 hours. When ready, top with fruit of choice and enjoy! For more of a dessert flavor, use chocolate protein powder and top with dark chocolate chips or peanut butter.
Jess Hutchens is an ACE Certified Fitness Nutritionist. For more information on her services, visit jesshutchensfit.com
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
Short Notice Stay cool during hot summer workouts
Yellow retro knit shorts, Topshop, $18 at Nordstrom, www. nordstrom.com. Black and patterned swim shorts, TYR, $29.99 at Dickâ€™s Sporting Goods, www.dickssportinggoods.com. Light gray doublelayer running shorts, $19.99 at H&M, www.hm.com. Metallic green base layer shorts, Nike, $35 at Dickâ€™s Sporting Goods.
N e e d Yo u r L ux ur y Ho m e S o ld? LD
Silverleaf • $17,500,000
Silverleaf • $8,500,000
Desert HIghlands • $8,200,000
Silverleaf • $9,750,000 * Based on MLS statistics as of 7/1/2018. Homes shown were sold by Mike Domer
Mike Domer Sold 50% of the Scottsdale Homes Priced Above $8 Million Over the Last 9 years!* Over the last 9 years Mike Domer has sold 50% of the Scottsdale homes priced at $8 million and above. Hard to believe what one agent can do when over 30,000 area real estate agents compete for the business. No surprise Mike was recently ranked the #1 RE/MAX agent in the United States. His impeccable reputation for getting the job done speaks for itself. In fact, one of Mike’s recent sales in Silverleaf set the record for the highest priced home ever sold in Arizona at $17,500,000.* What’s his secret? yet, •how can• he get your house sold? Whether it’s valued at $500K or $20M, give Mike DesertBetter Highlands 7,273/sf $1,995,000 Desert Highlands • 4,092/sf • $1,595,000 a call for a free, no obligation, market evaluation and consultation regarding the sale of your property.
M i ke W ill Ge t I t Do ne !
MIKE DOMER RE/MAX EXCALIBUR #1 RE/MAX Agent in U.S.
CONTACT MIKE FOR A FREE CONSULTATION OR PROPERTY EVALUATION 480.861.8883 | MIKE@MIKEDOMER.COM | MIKEDOMER.COM
weight loss news / complied by Kelly Potts
Sleep: it’s Good for Your Waistline Sleep is one of the best things you can do when you are on a diet. A new study shows we don’t take the side effects of little sleep seriously. Chronic lack of sleep is bad for your health, making you vulnerable to other illnesses and conditions. According to the new report, chronic lack of sleep is linked to Alzheimer’s disease, Type 2 diabetes and risk-seeking behavior. So, drop the phone and get some sleep tonight.
The Keto Flu The latest diet you see everywhere, the ketogenic (or keto) diet, may not be all its cracked up to be. The premise of the keto diet is that you ditch carbs, fill up on fat and still lose weight as the body enters a state of ketosis where it breaks down both dietary and stored fats instead of glucose, or sugar, to produce energy. It all sounds like fun until you are hit with the keto flu. The keto flu refers to a host of symptoms, such as malaise, headache and lethargy, that you might feel if you had the actual flu or a cold coming on. Websites that promote keto diets may refer to this as a transient phase – that your body’s just not used to having such a high-fat, lowcarb diet. Basically, be aware when transitioning to such a diet!
Outrunning Genetics You might be thinking that because you have a family history of heart disease, it’s not within your power to prevent a possible heart attack in the future. After all, you know you’re at higher risk for cardiovascular disease. New research published in the American Heart Association journal, Circulation show that there is something to be done about it. The researchers concluded that high levels of cardiorespiratory fitness were associated with a 49 percent lower risk for coronary heart disease and a 60 percent lower risk for the heart rhythm disorder atrial fibrillation among individuals who were at high genetic risk for these diseases.
Source: www. health.usnews.com.
Fasting 16:8 Daily fasting is an effective tool to reduce weight and lower blood pressure, according to a new study published by University of Illinois at Chicago and researchers in the journal Nutrition and Healthy Aging. Researchers worked with 23 obese volunteers who had an average age of 45 and average body mass index, or BMI, of 35. Between the hours of 10 a.m. and 6 p.m., the dieters could eat any type and quantity of food they desired, but for the remaining 16 hours, they could only drink water or calorie-free beverages. On average, participants lost 3 percent of body fat when following the fasting rules. Source: www. sciencedaily.com.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Bryan Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.
running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.
THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue
WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.
COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues
HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.
CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $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!
by Gabby Richman / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Zack Houser AGE: 36 ABOUT ME: I’m originally from Nebraska. I went to the University of Nebraska - Omaha, graduated with a degree in construction engineering and later finished my MBA from LSU – Shreveport. I moved to Arizona out of college before taking career moves which led me to Hawaii, back to the Midwest, Texas and then returning to Arizona. I’ve had an exciting career path going from the construction/ industrial industry to now construction software sales. Arizona has always felt like home and place where I see the future. I enjoy exploring Arizona and taking advantage of different local activities such as concerts, sports and festivals. I love the active style of this state and always having something going on even when it
Interested In Meeting Our Single? Email him via firstname.lastname@example.org. Please put “Zack” in the subject line.
gets a little warmer than we’d like. MY FAVORITE MOVIE IS: I’m a sucker for Good Will Hunting. WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: Strong family and friend relationships are important to me so I’d want my significant other to feel the same. I want my better half to be attractive, independent, educated and driven but at the same time be needed. THE MOST IMPORTANT QUALITIES TO ME ARE: Maturity, openness, honesty, integrity, respect, independence, socialness, positivity, affectionate and empathy. THE LEAST IMPORTANT QUALITIES TO ME ARE: Indecisiveness, athleticism, vulnerability, race, religion, hair/eye color – superficial nuances.
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 Jeremy Scott / photos by James Patrick
Bells & Burpees
Jeremy Scott is an expert advisor for Olympian Labs Nutrition and Reebok. He owns and operates Jeremy Scott Fitness, located at 7750 E Redfield Road, Suite D106 in Scottsdale. For more information, call 605.481.2611 or visit www.jeremyscottfitness.com.
Can you handle this 300-rep challenge?
Everyone loves a workout with burpees… just kidding. However, burpees are one of the best total-body exercises you can do with zero equipment and, for this challenge, we have paired them with kettlebell swings. Enjoy and as with every time-based workout, make sure to track how long it takes you to complete. Above all, remember to chase quality reps, not just the clock.
Complete 10 burpees and, once completed, rest as much as needed before moving into the kettlebell swing portion of the workout. Once rested enough, complete 20 kettlebell swings. So, one cycle would be 10 burpees and 20 kettlebell swings. The goal of this workout is to complete 10 total cycles of 10 burpees and 20 kettlebell swings equaling 100 total burpees, 200 total kettlebell swings and 300 total reps overall.
The Movement Breakdown:
Burpees Starting in a standing position, move into a squat stance with your hands placed on the ground. Kick your feet back into pushup position while keeping your arms extended. Immediately return to your feet into the squat position and stand or hop up from there. Repeat this pattern for all 10 reps. Kettlebell Swings From an athletic position with soft knees, hips and ankles, keeping your back straight and chest out â€“ swing the kettlebell back between the legs, then explode from the hips, transferring the power into the kettlebell. The height of the swing will depend on how much force you transfer from your hips (Note: start with a small range of motion until you get more comfortable with a bigger swing). Once the bell reaches the top of your range of motion, drop your hips back with the kettlebell and repeat the movement for the 20 reps. The swing is a great movement for the entire posterior chain including the glutes, hamstrings, as well as your core and shoulders. Itâ€™s an overall great totalbody movement.
balance / by Chris Cohn
How to Deal with Depression
Chris Cohn is the owner of Scottsdale Recovery Center.
Self-care tips to improve your mental health
real and valid without putting a negative spin on it. Try to recognize one thing you do like about yourself, whether it’s your outfit or a selfless act you have done. Although it might not feel natural to look for something positive, the good news is you will start to feel a shift. Eventually, you begin to realize that you have a choice; you can stop those thoughts, turn the page and tell yourself something new. This step is about making a conceptive effort to replace the negative messages with affirming statements. It is okay to tell yourself that you did a good job, that you are a good friend, and — most importantly — that you love who you are.
It’s common knowledge that teens and young adults are more prone to feelings of depression. This is a period of life that is full of changes including physical, emotional, social and psychological. According to a report from Blue Cross Blue Shield Association, over the past five years diagnoses of major depression in the United States have risen by at least 33 percent. These rates are even higher for millennials and adolescents. Self-care is a major component for maintaining a healthy well-being that encompasses everything from enjoyable activities to nutrition and reworking your thought process. Following are just some of the self-care tips to help improve your mental health.
Say goodbye to negative thinking A symptom of depression is negative thinking and struggling with selfcriticism. This can translate into how you view your physical appearance. The first step in changing how you talk to yourself is awareness. Take notice of how often you put yourself down or scrutinize your behavior. Take a minute and acknowledge your feelings as
Meditation Meditation has been used for many years as a way of tuning into the mind and body. The process focuses on breathing techniques that help you detach mentally from negative thoughts. This disconnect allows feelings of sadness and despair to be acknowledged and released. Overthinking is one of the main triggers to depressive thought cycles. Focusing the mind on a single task can help
ONE-ON-ONE CARE WITH PILATES TRAINED PHYSICAL THERAPIST ease the need to think about problems and pressures and instead opens the mind to let go of these negative feelings. Treat yourself When you’re feeling down, it can be hard to generate positive views about yourself. Try to do at least one rewarding action for yourself every day. This could be as simple as taking the time for a long bath, spending time with your pet or reading your favorite book. Calming yourself is important. Take on a physical hobby Don’t let the dark thoughts stop you from living your best life. You’re allowed to take your time to feel all of your emotions and process them but instead of letting them take over your mind, try exercising. Physical activity, which can be something as simple as a walk, has the ability to increase your serotonin levels. Taking 30 minutes out of your day to get your blood pumping and heart racing can slowly bring back a positive attitude. Talk to a professional If you’re still experiencing depression and anxiety after following the tips mentioned above, it is best to speak to a professional. Getting help will allow you to cope in a healthy and productive manner. Explaining and analyzing your feelings could shed some light on what your next steps should be.
BARBARA GOLDSWORTHY PT, DPT, ASTYM ACCEPTING INSURANCE & CASH PATIENTS
602.956.1233 3333 E Camelback Rd. Suite 230 Phoenix, AZ 85018 www.tri-physicaltherapy.com
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/ by Alison Furno
Born and raised in Arizona, Alison is a health and fitness entrepreneur owning two online businesses and a volleyball coach. For more information, visit www.alisonfurno.com.
The Silent Brain Keys to maintaining a healthy gut
Gut health seems to be a topic on the rise within the nutrition world. The general idea is that gut health has to do with abdominal health and digestion. That is true, but gut health goes far beyond simply the breakdown of food and intestinal health, so much that it is what many in the discipline of the health and science world are now calling “the silent brain.” This is due to how much gut bacteria actually regulates your entire body and is directly related to your health. In order to have a healthy gut, we must first understand what purpose of gut bacteria is, and how we can get it in our diets. The bacteria in your gut are just as vital to your health as the main organs in your body such as your heart, lungs and brain. Gut bacteria are accountable for a multitude of responsibilities within your body. It regulates digestion and the absorption of nutrients, also neutralizing toxins found in your food. These “gut bugs” are also in charge of regulating stress through the hormonal system and the body’s inflammatory response which affects risk for practically all kinds of chronic diseases. There is so much responsibility in the gut that they play a part with risk for not only mental illness and brain disorders, but also food allergies and asthma, due to their indirect influence on all of your organs. Everything we intake is digested and then absorbed and told exactly what to do and where to go in the body, based on our gut bacteria. Very simply put, your gut bacteria are in charge of your health. So, what can we do to get these gut bugs on our side? We can eat the raw, live version of the foods our bodies need to thrive. Also, it is important to populate your gut with different types of bacteria as your gut thrives on variety. Good bacteria can be found in fermented foods such as the following four examples.
ZON AEYE SPECI Kombucha This is created usually from green or black tea, and after the fermentation process becomes carbonated and contains vinegar, live probiotics and enzymes. Due to its high level of probiotics and beneficial acid, it is known to restore and rebalance the gut bacteria. Apple Cider Vinegar Essentially fermented apples, it’s important to make sure you get raw and unfiltered apple cider vinegar. The squishy looking stuff in the bottle is the bacteria that forms from the fermentation process and exactly what we want! There is also an ingredient in the vinegar called pectin which promotes the livelihood of good bacteria.
Yogurt Basically fermented milk, yogurt is key for gut health. Although most yogurts contain probiotics, the processing involves heat which can kill a lot of the bacteria. Because of this, companies disclose when the yogurt has probiotics in it. Check the label for something like “Live and active cultures.” Kefir This is similar to yogurt being fermented milk, however Kefir contains not only good bacteria, but also yeast. This wider variety is beneficial to our gut and maintains a similar taste to yogurt but at a much thinner consistency.
soul According to the World Health Organization, drowning is the second leading cause of unintentional injury death in children aged 1–14 years
Trend Alert: Forest Bathing Scottsdale may not be in the middle of a forest, but that doesn’t mean you can’t try the newest trend, forest bathing. Also known as “shinrin-yoku,” forest bathing is the Japanese practice of connecting deeply with nature, and some have even called it the new yoga. In this new read titled Shinrin Yoga, The Japanesse Art of Forest Bathing, author Yoshifumi Miyazaki explains the science behind the practice and explores the healing power of trees, including health benefits, such as reduced stress, lower blood pressure, improved mood, and increased energy and focus. The book also guides readers on bringing the benefits of the forest into the home through use of essential oils, cypress baths, flower therapy and more. Available for $19.65 at Timber Press, www.timberpress.com.
7 Water Safety Tips Water and pool safety is especially important this time of year as many people frequent pools and beaches, both at home and while traveling. However, water safety tends to fall off the radar at the end of summer. It’s important to remember that drowning can happen year-round. Below, Marlene Bloom, co-founder of Baby Otter Swim School and Baby Otter Andre Dawson Aquater Center, offers tips to maintain water safety beyond summer.
1. Keep in-ground pool water levels high year-round. If a child falls into the pool and the water level is low, they won’t be able to climb out. 2. Have a designated “watcher” who commits to staying free from distractions (i.e., no calls, no texting, no answering the door) while watching kids play in or around water. 3. Have safety devices (such as a shepherd’s hook, life vest, and life preserver) on hand at all times,
whether at home, at a friend’s pool, or on vacation.
every year instead of every two years as required.
4. Make sure you and everyone in your household (even kids) know how to operate the pool pump. It needs to be off before anyone enters the pool, and it needs to be shut off immediately before rescue can take place if someone has fallen in and become caught in it (i.e., hair, arm, leg).
6. Do not leave toys in the pool. Toys attract children and you do not want them to fall into the water while trying to reach for a toy.
5. Get certified in CPR immediately and maintain your certification. Renew
7. Make sure all kids learn the “Turn, Kick, Reach” method. Even children under 1 can learn survival skills in case of an accidental fall into the water.
Ready, Set, Relax! August 15 is National Relaxation Day so put your feet up, meditate, attend your favorite workout class, lounge in the pool or get a massage to celebrate!
Roasted Peach Bruschetta
Recipe provided by Sauce Pizza & Wine, www.saucepizzaandwine.com. Serving size: 1 BRUSCHETTA 1 seasoned Tuscan bread, 1.5-inch sliced ½ ounces of Prosciutto 3 roasted peaches, 3/8-inch diced ¼ ounce of arugula ½ ounce of balsamic glaze RICOTTA SPREAD 2 cups of plain ricotta cheese ½ teaspoon of salt, kosher 1 lemon 2 teaspoons of lemon zest 1 teaspoon of lemon juice ROASTED PEACHES 4 peaches 2 ounces of simple syrup (equal parts sugar and water, boiled for one minute)
INSTRUCTIONS Zest lemons for ricotta. Depending on the size of the lemon, it may require more or less lemons. Cut one of the zested lemons in half and juice. Combine the ricotta cheese, salt, zest and juice in a medium mixing bowl. Mix thoroughly using a whisk then set aside. To roast peaches, cut in half and remove pit. Place skin side up and pour 3 tablespoons of simple syrup over the top. Roast on a sheet pan for 15 minutes at 350 degrees until tender but still firm, then let cool and dice. Toast Tuscan bread until golden brown. Spread the lemon ricotta evenly across the entire slice of toast and cut bread into four even pieces. Place roasted peaches on top of bread, then layer prosciutto evenly across the toast. Drizzle balsamic glaze back and forth across the length of the bread. Garnish with chopped arugula.
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. 08/18 ScottsdaleHealth
Star-Studded Expo Hosted by celebrity Gretchen Christine Rossi, Aesthetic Everything Beauty Expo is coming to Scottsdale’s Phoenician Resort on August 10 and 11. The estimated 2,000 participants expected to attend will enjoy more than 50 awardwinning physicians and company educators as well as 100 exhibitors and countless networking opportunities. The start-studded speaker lineup will cover trending topics such as antiaging, beauty and cosmetic surgery. There will also be a red carpet awards ceremony honoring a few top professionals in the field including celebrity doctors such as Dr. Paul Nassif, Dr. Doris Day and Dr. Sheila Nazarian. Tickets will be sold to physicians, nurses, aesthetic medical staff and medical pros until the day of. $350 for all-access two-day passes. www.aestheticeverythingbeautyexpo.com.
Pup Protection The hot Arizona sun in full-force year-round means plenty of beautiful days for walks with your tail-wagging friend, but it could also mean danger for dogs. Gold Paw Series’ Sun Shield Tee allows pet parents to safely spend time outside with their pups without having to worry about harmful sun rays. The Tee is made with a silky soft, lightweight stretch jersey that is UPF-50 rated, meaning it blocks 98 percent of the sun’s UV rays. Whether worn indoors or out, it’s great for allergies, wound care and topical medication. The T-shirts also reduce heat absorption. Available for $22 at www.goldpawseries.com.
Staying Balunsd On Saturday, Aug. 25, Balunsd, an advanced performance and recovery studio in Old Town Scottsdale, is celebrating its one-year anniversary by hosting a special event for members and the public. The event will include samples from local
vendors, giveaways, appearances from influencers, entertainment and a live DJ, and demos of all the services. Balunsd has partnered with Scottsdale Beer Company to raise money for their “Shop for a Cop” program that takes place in the fall,
benefitting the local charity, Neighbors Helping Neighbors. For their anniversary event, Balunsd will donate $10 for every membership sold that day as well as 100 percent of all cold plunge proceeds sold that day. www. balunsd.com.
New Metabolism Hack Lumen, a digital health and wellness company, recently launched the world’s first pocket-sized device for hacking metabolism in realtime. Through a single breath, Lumen’s AI engine analyzes metabolism to determine whether users are burning carbs or fat for energy, and provides immediate nutritional guidance and real-time insights based on that physiological data. The product syncs with a free integrated iOS or Android app to translate metabolic data into actionable insights. Each morning after taking a breath with the device, users immediately receive direction on how yesterday will affect today’s metabolism. A specific daily goal for carb consumption is provided, along with recommended meal combinations, snacks, and even a “food search” feature. Throughout the day, users can take additional breaths to stay on track. For more information or to purchase, visit www.lumen.me.
Jeremy Scott Fitness presents
47 DAY Transformation www.47daytransformation.com
JOIN US FOR A TOTAL MIND, BODY, AND LIFESTYLE HABIT TRANSFORMATION-COACHING PROGRAM STARTING AUGUST 20TH
A New Era for Yogurt This summer, General Mills introduced YQ by Yoplait, a new yogurt made with ultra-filtered milk designed for those looking for a protein-packed option that can be enjoyed both alone, and in recipes. YQ by Yoplait brings a plain option to the category with 1 gram of sugar and 17 grams of protein per 5.3 oz. serving. The Plain is made with only milk and cultures, and the product’s sugar and protein levels are achieved with the use of ultra-filtered milk, which is milk that has been filtered to concentrate the amount of protein while removing much of the milk’s sugar, or lactose, allowing for the product to also be 99 percent lactose free. For those looking for a bit of sweetness, YQ by Yoplait will also offer seven flavors, each containing 9 grams of sugar and 15 grams of protein per serving. The flavors include vanilla, strawberry, blueberry, mango, lime, coconut and peach, and are each made with just the right amount of cane sugar, real fruit and natural flavors for an intentionally less sweet but still delicious taste. The entire YQ by Yoplait line is available in 5.3-ounce containers, with plain and vanilla also available in 26-ounce tubs. YQ by Yoplait is gluten-free and contains no artificial preservatives, no artificial flavors and no colors from artificial sources. www.yqbyyoplait.com.
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
Looking for a healthy pizza alternative? Locally owned Fired Pie recently started serving cauliflower pizza crust at all 20 of its locations! www.firedpie.com.
Let’s face it. Bananas are a very a-peeling treat, and one that many people enjoy on a daily basis. They work as a snack or quick breakfast, and are used in a plethora of dishes, from sweet to savory – and they’re nutrient rich, offering health benefits. Other than their delicious flavor, what do you really know about this curved food? Here’s eight facts that will make you go bananas!
1. What’s in a name. The scientific Latin name for banana is musa sapientum, which means “fruit of the wise men.” 2. Safety first. Slipping on banana peels became a comedic staple after banana peels were deemed a threat to public safety in the late 1800s. 3. Peel and heal. The inside of a banana peel can help relieve itching and inflammation, such as from bug bites or poison ivy. It’s also said that if you rub the inner side of a banana peel onto a wart daily, the wart will be gone in about two weeks.
Crazy Facts About Bananas 42
4. Health Helper. Bananas can help lower blood pressure and protect heart health due to their high potassium and low salt content. 5. It’s all a lie. Though a common ingredient in fruit
salad, bananas are actually berries. 6. Tree talk. Would it surprise you to find out bananas are not found on trees? A banana plant actually grows into a herb, a plant without a wooden stem. 7. Appetite suppressant. Just smelling bananas may help you lose weight, according to a study performed at the Smell and Taste Treatment and Research Foundation in Chicago. The results showed that smelling certain foods when you’re hungry can trick your brain into thinking that you’ve already eaten them. 8. By the pounds. On average, Americans consume over 28 pounds of bananas each year.
The Joke’s on Us! So go ahead and laugh already—hey, it’s good for you!
h E, t i w as rts t sta E, and h t? a h W with r in i e s t d t n e e one l only lope Enve
A husband and wife went to the store to buy their granddaughter a jacket, but couldn’t decide on one. They asked a young salesman, “If you were buying a jacket for your girlfriend, what would you get?” “A bulletproof one,” the salesman replied. “I’m married.”
A: I have the perfect son. B: Does he smoke? A: No, he doesn’t. B: Does he drink whiskey? A: No, he doesn’t. B: Does he ever come home late? A: No, he doesn’t. B: I guess you really do have the perfect son. How old is he?
Q: What is a boxer’s favorite drink?
A: He will be 6 months old next Wednesday.
Q: Where did the musician leave her keys? A: In the piano.
toys, tech & gear / by Kelly Potts
Tailgate Touchdown Six items to make you the star of any parking lot party Football season is around the corner. To help you prepare to rise up with the “Red Sea” – or cheer on any other NFL team – we rounded up the best items for tailgating. Become the go-to party in the parking lot this season with these six finds.
Classic Coolest With Blender Between the food, TV, chairs and more, there may not be much room in the car for other tailgating items you need. Why bring a cooler, blender and speaker (three tailgate must-haves!) when you can bring the total package? With a 55-quart capacity and a fourday ice retention, this is much more than just a cooler. The Coolest, as this product is appropriately called, is basically a party trick, containing an ice-crushing blender (margaritas, anyone?), USB charging port, Bluetooth Speaker with Party Pairing, LED lid lights, a cutting board, magnetic bottle opener, and more! $399.99 at Coolest, www.coolest.com. Coleman Road Trip LXE Grill What’s a tailgate without grilling up some chicken, hot dogs or hamburgers? Experience the powerful portable propane grilling glory
with open-flame, drip-through grilling. The LXE Grill delivers consistent cooking in cold weather, high altitudes and low fuel (not that we need to worry about that). The grill lasts up to one hour with both burners on high or 4 ½ hours on low. In addition, this grill folds to a compact size (perfect for car rides and tight tailgating spots!) with an easy-to-pull handle and wheels. $149.99 at Dick’s Sporting Goods, www.dickssportinggoods.com. NFL Arizona Cardinals Checkerboard Tailgate Tent Let’s be real, the first half of the season is going to be pretty sunny in the Valley! Block out the sun (and the shade from visiting teams) with the NFL Arizona Cardinals Checkerboard Tailgate Tent. This tent features alternating team color canopies and valences to show your spirit, stands 9 feet tall at its peak and retracts
for easy portability and storage. The tailgate tent provides 100 square feet of shade coverage, perfect for hosting the tailgate tradition. Not an Arizona Cardinals fan? There are tons of other team colors available. $315.99 at Bed Bath & Beyond, www.bedbathandbeyond.com. Metra Home Theater Tailgate Mount A real fan never misses the game. If you’re extending the tailgate and not heading into the stadium when it’s time for kickoff, you need to find a way to watch the players duke it out. Turn your tailgate or trailer hitch into an instant entertainment center with this easy-to-use TV Tailgate Mount. You can extend the arm and adjust the pole up or down to find the perfect position for your ideal TV viewing angle. When you’re done watching and ready to head home or into the stadium, simply loosen the lock nut, slide the TV off the pole, and you’re ready to go. $199.99 at Amazon, www.amazon.com. Arizona Cardinals NFL Onyx Stained Giant Wooden Tumble Tower Game Yard games are sure to make your tailgate space the “go-to” party in the parking lot. This wooden
tower game measures at 3 feet when put together, and can get up to 5 feet before someone is sure to knock it over. With a carrying case and Arizona Cardinals logo blocks, your friends will be begging you to bring it to every get together. Grab a burger, grab a friend and get the game going. $139.99 at Victory Tailgate, www.victorytailgate. com. Lifan ES2000CA Energy Storm Portable Generator with Recoil Start, 2000W Don’t commit a party foul and lose energy before the game – literally! This generator has a onegallon fuel tank, and an 8-hour run time at 50 percent load, with a quiet operation – as to not interfere with the game. The Lifan will be light of the party, as it will keep the games going and the food warm all at the same time. The only thing not included is the food and the TV. $219.99 at www.amazon.com.
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/ by Elizabeth Liberatore / by photos by James Patrick
Nurse and health coach Megan Rigby is sharing her passion for macro nutrition with her growing online network
eing a nurse can be a thankless job. It entails long, grueling shifts where sitting breaks are far and few between. It’s easy to resort to quick meals, often unhealthy options, in order to give patients the undivided attention and care they require. In doing so, however, many nurses put their own health and well-being on the back burner. Having worked in the medical field since 2005, first as an ICU nurse and currently as a full-time nurse practitioner, Dr. Megan Rigby can attest to this somewhat self-destructive path that caregivers unconsciously cross. “When I was working to obtain my graduate degree, I was juggling a crazy school schedule while also working night shifts at a hospital. I made excuses to avoid the gym, was staying up late studying and eating unhealthy foods that left me tired and never feeling well,” she admits.
Making Moves Then it dawned on her. In order to help others to her utmost abilities, she had to help herself first. Rigby did a complete 180-degree turn, making a conscious effort to get back in the gym and improve her nutrition. In 2013, she earned her doctorate degree with an emphasis on treatment/prevention of family obesity from Arizona State University. She also discovered a newfound passion for the world of fitness competitions during this time. “My first show was in California in October 2012. The regiment and drive to achieve a goal kept me motivated every day. Getting up on stage to showcase my hard work was thrilling for the first few shows,” Rigby says. “Plus, the heels, sparkles and glam of it was a lot of fun!” Rigby caught a bit of the competition bug shortly thereafter. She went on to compete in three local and three national shows before earning her International Federation of Bodybuilding and Fitness (IFBB) Pro Card in 2014. The IFBB Pro Card is like receiving a black belt in martial arts. It’s an acknowledgement of the athlete’s physical and mental prowess. “Overcoming cravings and temptation was a struggle, but I love the mind over matter that takes place while prepping for a competition. When you have a goal it is important to stay focused and competing really showed me how strong I could be mentally,” she says. Rigby’s once heightened passion for competing began to fade when she realized the rest of her life was out of control. She wasn’t just a bodybuilder, but a nurse, wife, daughter, mom to two fur babies, friend and an individual with other interests. So why was all her attention directed to only one aspect of her? She hung up her heels in 2016 to explore other, more consistently healthy passions that would restore balance to her life.
Becoming Macro Mini This is where Macro Mini comes in, Rigby’s online business where her love of food, fitness and health truly shine. As fitness and nutrition coach, coming in at 5 feet tall even, who firmly believes in the power of macronutrients, she is quite literally the Macro Mini. Don’t let her petite stature fool you, she is backed by years of experience and education to help others become healthier, happier versions of themselves while still enjoying food as one of life’s simple pleasures. She promotes sustainable changes, not quick fixes or crash diets, which more often than not tend to derail us from other parts of our lives. After all, balance is the operative word here. “I started Macro Mini in order to help others break free from the perpetual diet culture we find ourselves faced with today,” Rigby divulges. For those of you who may not be totally familiar with macronutrients, here is your crash course. They are made up of three very important components: fats, carbohydrates and proteins. A balance of macros can help one gain muscle and lose
“It is so unbelievably rewarding when I see my clients’ hard work pay off. To see someone regain their health and happiness is the number one success I can ask for and makes what I do 100 percent worth it”
fat in all the right places in a healthy, I’m-not-depriving-myselfof-the-foods-I-enjoy kind of way. Following a macronutrient plan ensures that the body is getting the calories it needs to succeed while also eliminating the idea of forbidden foods or cheat days. As a lover of all foods, especially pizza, burgers, and Oreos, this was a huge attraction for Rigby when she first started counting macronutrients. “Granted moderation is important, I allow all my ‘guilty pleasures’ to make an appearance regularly. I have the things I crave when I crave them without any guilt or regret felt,” she explains. She works with clients solely online for the time being, offering two kinds of 12-week programs that both incorporate one-on-one coaching. The first is a nutrition and fitness program, whereas the second focuses on nutrition only. In terms of her coaching style, you can expect a bit of sugar and spice from this little powerhouse. Rigby admits that she is her clients’ biggest cheerleader, celebrating their successes throughout the duration of their fitness journey. Yet, she isn’t afraid to show some tough love when it is necessary. “It is so unbelievably rewarding when I see my clients’ hard work pay off. To see someone regain their health and happiness is the number one success I can ask for and makes what I do 100 percent worth it,” she says
Looking Forward So what does the future hold for Macro Mini? For starters, working with clients in person. Rigby and her husband Ryan — who she calls her biggest supporter — are in the process of building an in-home gym that will enable her to host group fitness classes and boot camps. Additionally, Rigby’s hope for 2019 is to attend more public speaking events and educational fitness series to give her Valley community the resources it needs to make a lasting lifestyle change. After all is said in done, has she achieved a healthier balance in life? Rigby is definitely healthier now, mind and body included, than she ever was as a fitness competitor. She does confess that long days and nights are simply a way of life right now. By reserving time to herself — this includes getting a HIIT cardio workout in at Mountainside Fitness, running, meditating, reading or curling up on the coach with her husband and two dogs — she finds that she can give clients and patients the undivided attention they need while keeping her health and well-being very much on the front burner. “Getting pulled in so many directions, I have found that it is vital to reserve some me time. I literally schedule it on my calendar to make sure I don’t forget or just keep working! For all those busy men and women, find time for you. It is so important to invest in yourself from day to day.” To learn more about Megan Rigby or her Macro Mini programming, visit www.themacromini.com.
/ by Lynette Carrington / photos by Erik Merkow Photography
Kayli Murphy brings her zest for life, fitness and risk-taking in all that she does
Growing up as one of seven siblings is quite a story all by itself. But, Arizona native Kayli Murphy also has a colorful tapestry of a life history that includes the special way that fitness and sports has woven its way into nearly every facet of her life and career.
AN ATHLETIC UPBRINGING Fitness has always been a central focus for Murphy.
“I really hold on to fitness as a stabilizer in my life,” she says. “I grew up in a large family where my dad was passionate about fitness and it was always a hobby to him. No matter what house we were in, we always had some type of backyard gym. It started off with a weight bench on a cement slab and now he has a full-blown gym built in his backyard.” Family flex-offs and friendly competitions frequently occurred in Murphy’s
household growing up, and continue today, especially with her brother Trenton Murphy who is in his fifth year in the NFL. He played for the Washington Redskins for four years and he is now playing for the Buffalo Bills. “Growing up, I went to St. Mary’s and he [Trenton] went to Brophy and there is definitely a competition there. Then I went to Arizona State University (ASU) and he went to Stanford, so there’s
been this rivalry, but at the end of the day, we support each other,” she says. Her other brother, Connor Murphy, plays football for the USC Trojans and is considering turning pro, too. While attending ASU, Murphy played collegiate basketball and even made it to the Elite Eight twice. “After I finished college, I was a little burned out and thought I would retire my basketball shoes. I wound up coaching a 17-and-under club team for two summers,” she explains. Being around the players made Murphy realize her special talent for basketball. She hired a sports agent and received a few offers to play basketball overseas. She ultimately chose to play in Halle, Germany for a season. “I’m so glad I did it,” she says. “It was hard to train and get ready for it after taking a couple of seasons off, but it was a really great experience.” It was then when Murphy realized that above all, fitness was her true passion. “All throughout my life, I had great sports coaches and performance coaches. I didn’t realize it at the time, but my favorite time of basketball season was the off-season doing conditioning, training my body and feeling like I had all the opportunity in the world for a fresh start,” she explains.
LIFE AFTER BASKETBALL After her professional basketball career, Murphy had a bit of a void where there wasn’t someone pushing her into a schedule and working out wasn’t a job but needed to be planned. “I learned how the rest of the world does fitness,” she adds with a laugh. Her competitive spirit was still looming large. So, she turned her focus to something unexpected, pageantry, and
decided to compete in the Miss Arizona pageant. “I asked myself, ‘What is the complete opposite of basketball shoes? Heels! On a stage!’ I always liked pushing myself outside my comfort zone and finding ways to grow,” she says. Murphy went on to also compete in a sprint triathlon, took up swimming and biking, and trained for and competed in an NPC Bikini fitness competition. “I’ve always found different goals to meet, either large or small, to keep fitness in my life,” she says.
NEW PROFESSIONAL ENDEAVORS Murphy spent three years with Massage Envy in the corporate office, and now works as the senior manager of programs and innovation for Sky Zone Trampoline Park, which is headquartered in Los Angeles and boasts more than 200 locations globally. “I’ve been very fortunate in my career path to work for companies that are passionate about health and wellness,” she explains. “Sky Zone’s number one goal is to create ways for kids to play. In my role, I’m able to think of new service and products that really promote that healthy lifestyle. It’s fun that my fitness passion goes hand in hand with my job.” Murphy sees the tools Sky Zone gives children and lessons they learn and it reminds her of how fitness has shaped her life. “One thing I’ve learned from fitness is that it has made me as confident as I am,” she says. “It gave me wins as a young woman and it’s great to overcome obstacles and feel that. I definitely see that in my job at Sky Zone, too. Kids start out timid. We give them something small to achieve and they walk out with a huge smile on their face and confidence that they can show their friends.”
relating / by Michelle Afont
Beauty in Breakups The positive side of ending a relationship
A breakup can come with a ton of emotions, most of them gut wrenching, tear producing, “How will I survive this?” kind of pain. In the long run, however, a breakup can also be a beautiful thing for both parties. Splitting is an opportunity to reassess your relationship goals and redirect your life. This separation can be a do-over, something we get very few chances to do in life. It’s a chance to venture out of your comfort zone and rearrange the way you live love.
Looking at Balance Breakups are beautiful and necessary. It is called a “breakup” because it is broken and one (or both) of you finally had the gumption to end it. I know, I know. He (or she) told you they loved you, you met the family, the sex was mind-blowing, you talked about a future together. That trip you took together to Australia was magical, and you even shared a dog named “Fluffy.” And now, it’s over. Believe it or not, that is great news. For love to be dynamic, it has to be mutual. Your partner needs to adore you just as much, if not more, than you adore them. A lopsided love will not last for the long haul.
Feeling Empowered Breakups are beautiful, refreshing, and oh-so-empowering. I mean, let’s face it: Something was not working in your relationship that caused it to end. As bummed out and pain-stricken as you may be, you can and will survive your breakup. In fact, your breakup is actually a very exciting time in your life. Now is the time to reinvent yourself. Now is the time to grab your life by the nap of the neck and shake things up. The new you will emerge as a positive, desirable, self-assured single that is about to start an exciting journey to find the next love of your life. A good breakup will propel you forward in life. A breakup, if done correctly, will rattle you to make some better choices that will result in better love. You’ll realize, in no time at all, you’ll be looking back at your past relationship and cringe at the fact you stayed in it for so long. Chances are you were both equally smitten with each other once upon a time. However, relationships evolve and quite often the evolution will create a divide in the dynamic you once shared as a couple. In a healthy and committed relationship, neither party dumps the other when they feel someone better has come along. Fighting Through the Pain Although breakups can be beautiful, we can’t minimize the pain of a breakup. Splitting up from someone you once
loved, or still do love, hurts like hell. A breakup can feel like your heart has been chewed up and ripped out. Oh, and that awful pain in the pit of your stomach is nothing short of debilitating. Unfortunately, you must go through the pain to get over the pain. But with time, you will recover. You will move on and you will look back and realize what you did have together really was not all that strong or committed. For a breakup to happen, something was broken. Devoted couples do not break up. One-sided love is really no love at all. A breakup is the perfect time to get motivated about your future and the love that lies ahead. Every relationship that does not work out will put you one step closer to the relationship you were meant to be in. A good breakup will breathe life into your deflated, stalled and broken love life. Having the Right Attitude Your breakup attitude is crucial when it comes to your future. Consider your breakup as a new blank canvas of your life and you get to paint your new future. The possibilities are endless! Redirect your energy to life-changing strategies. Start a new hobby. Go on Match. com and find the real love of your life. Do something for YOU. Change something. Learn something new, take a class, start running, take up yoga, turn you pain into productive pain. You will thank your ex later.
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/ by Kimberly Baden
INSIDER TIP: Apply all three masks in the shower or tub and let sit for five to ten minutes to make for an easy cleanup. You can take advantage of the steam from the hot water to open up pores. These masks are best removed with a fluffy, warm washcloth.
Face Mask Magic Three skin-changing at-home recipes
Summer in Arizona is hot and dry, but that doesn’t mean your skin has to suffer! During this season, it’s important to ensure that you protect your skin from sun damage and make sure that it stays nourished under the Valley’s intense rays. Thanks to the below summer facials, your skin will stay hydrated and bright all season. The best part is, these ingredients can be found in your pantry at home.
ANTI-AGING MASK This mask has anti-aging properties and will help to firm the skin without any chemicals or harmful ingredients. The raw honey will provide your skin with hydrating, soothing and anti-inflammatory effects. Ingredients: 1 tablespoon of cocoa powder A couple drops of vanilla 1 tablespoon of raw honey Fun fact: Raw honey is used as a base in all three of the masks since it helps permeate the ingredients into the skin and has the ability to infiltrate the skin without irritating it. Directions Mix all of the ingredients and let them sit for an hour. Apply evenly to the face and let it sit for 10 minutes.
ENERGIZING MASK This mask will help energize and even out your skin while providing a soothing and hydrating effect. The tea in the mask helps minimize puffing and bloating to your body and face. Black tea will provide the strongest de-bloating effect due its high caffeine content, while white tea provides the lowest caffeine content. This mask can also be used on your entire body. Ingredients: 1 tea bag (green, white or black tea) 1 tablespoon of raw honey Optional: add licorice tea for a brightening effect Directions: Mix all of the ingredients and let them sit for an hour. Apply evenly to the face or body and let it sit for 10 minutes.
CALMING MASK FOR SUN EXPOSURE This mask is best used to calm you skin after exposure to the sun and it can help protect your face after any sun damage. Ingredients: 1 tablespoon of raw honey ½ to 1 teaspoon of chamomile tea Optional: add aloe pulp for an extra soothing boost Optional: add licorice tea for a brightening effect Directions: Mix all of the ingredients and let them sit for an hour. Apply evenly to the face and let it sit for 10 minutes.
Kimberly Baden is the lead aesthetician at Rejuvena Health & Aesthetics. Rejuvena offers the latest regenerative medicine techniques to resolve pain, enhance tissue and wrinkle repair, customized diet plans, organic whole food based supplements and detoxification therapies. To learn more, visit www.werejuvenate. com or call 480-551-9000.
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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
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/ by Elizabeth Marie
Devin Miller and Christion Smaley-Miller
Karen King-Brooks, Amber Sukkert and Ashley Sukkert
Allie Marconi and Risa Kostis
Bowling For Barrow
This star-studded event took place at Skylanes Boutique Bowling Club, teaming participants with professional athletes and other celebrity captains for an evening of bowling, cocktails, food and fun. One-hundred percent of the proceeds from the event went to the Barrow Concussion and Brain Injury Center.
Kristi Hahne, JJ Cobe and Katie Cobe
Andre Wadsworth and Courtney Bennett
Jana Earnest and Lance Briggs
Jen Barraza and Adrienne Eriggs
Mike and Cara Donathan
endurance / by Lewis Elliot
To Shave or not To Shave way to make a very “un-manly” activity, seem significantly more masculine.
Many of those who’ve attended a bicycle race or triathlon consistently ask, or are reluctant to ask, “Why don’t any of the guys have hair on their legs?” No, hours spent at high heart rate does not cause leg hair to miraculously fall out, it’s instead a process many men swear by, while knowing little reason why. The razor has met my legs since the age of 8 years old and I can’t recall ever having post-pubescent hairy legs as I’ve always done some kind of racing. Over the last 30 years, I’ve heard many good reasons as to why this is part of cycling, triathlon, and swim culture, but no great reasons! Here we dive deeper and explore the most prevalent ideas and likely purposes.
Aesthetics Reason No. 1 is simply that it hairless legs look better. We love to show the results of our hard work and to intimidate the competition, all the while looking “serious.” This is why most athletes shave. The fact that it only takes a few minutes to complete the process allows for most racers to get on board with the smooth leg look. Comfort A second reason is that the tight-fitting spandex often worn in endurance sports is far more comfortable with smooth skin. There’s no hairpulling while getting tights or compression gear on and off, and far less chafing
and itching. Lately, a timelier reason to shave is the common use of physio tape many swear by to address injuries, as it happens to be incredibly sticky. This tape has far better cohesion to non-hairy skin, and is more comfortable to take off after training or racing events without pulling your hair out. Cleanliness An age-old reason was that during the post-crash-nursing of wounds, having preshaved skin made dealing with the road rash exponentially easier, and much less likely to become infected. Though few thankfully have encountered this regularly, this was one
Speed Lastly, shaved skin is proven to be faster, at least on the bicycle. Recent professional triathlete wind tunnel studies by Specialized have shown up to 15 watts saved at 30 miles per hour by just shaving your legs for a bike ride depending on your personal level of “Chewbacca.” This is roughly 3 to 4 percent of total energy expenditure, and though it may not sound like much, many endurance athletes are willing to spend thousands of dollars for this kind of time savings. When looked at from this point of view, a Gillette razor or extra Dollar Shave Club membership seems to be a bargain investment. These days, beards and body hair are in and we’ve noticed less legshaving (among men at least) going on before these events. If you are a man and do shave for a race for the first time, don’t feel awkward, and the same goes for if you choose not to. It’s not a necessity, but it does make you feel much sleeker and will make you a little quicker on the race course.
Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the Tri-Scottsdale Foundation. The former U.S. National Team Cyclist can be reached at email@example.com.
SUNDAY, NOV. 11, 2018 DESERT RIDGE MARKETPLACE 6:00 P.M. â€“ 9:00 P.M. Live & Local celebrates the best in Arizona food, music and spirits with an extensive culinary and entertainment lineup including local restaurant and beverage partners, celebrity mixologists, entertainers and more. Proceeds benefit Boys & Girls Clubs of Greater Scottsdale.
EVENT PASSES ON SALE AT WWW.BGCS.ORG/LIVEANDLOCAL Sponsorship opportunities available. Visit bgcs.org/liveandlocal for details.
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