Page 1


A Rising Star Arizona Coyotes defenseman Jakob Chychrun talks hockey family ties, suiting up in style and spreading mental health awareness

ALL TREAT, NO TRICK Trade Halloween candy for homemade sea salt almond butter cups

THE JUGGLE IS REAL Tips to eliminate stress as a working mom







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



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

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MonaLisa Touch Open House Events October 17th 2019 & November 21st 2019 5pm - 6:30pm RSVP to Clairlyn at 480.455.0016

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

Arizona Women’s Care is a full service OB/GYN practice that also offers Novasure ablation, Bioidentical Hormone Therapy and SculpSure Body Contouring.


480.455.0016 9823 N. 95th St. Ste 101, Scottsdale, AZ 85258

content / October 2019

8e  d note 12 health

The danger of street vapes, swapping out soda, veggies for reduced risk, measles returns, the sleep sweet spot, picky eating hazards, an exciting clinical trial, and the after effects of smoking


Jakob Chychrun

16 list

Ways to hurt your back

The Arizona Coyotes defenseman talks family legacy, style, and mental health awareness

17 splurge

Pedal to productivity

18 cook

Sea salt almond butter cups

20 style Shine on

22 weight loss News to know

24 solo scottsdale Meet Michele

26 muscle Kettlebell chaos

28 balance


Tammy Neslund

The 57-year-old proves it’s never too late to get fit




Juggling work and motherhood

30 nutrition

Plant-based planning

content / October 2019

32 48

32 scottsdale soul A recipe for spaghetti squash pad Thai, Tocaya’s new charity, a medical ridesharing service, a book to eliminate stress, and a walk for Valley businesses

34 life

High Street farmers market, a golf tournament to fight hunger, meatless chorizo at Fired Pie, turmeric water, a recycling event at Desert Ridge, and a new breakfast spot

36 toys, tech & gear A Conscious Kitchen

38 crazy 8s

The lowdown on skin

39 funnies


Get ready to work those abs

46 relating

A Rising Star Arizona Coyotes defenseman Jakob Chychrun talks hockey family ties, suiting up in style and spreading mental health awareness

Reconstructive surgery


Pumpkin skin benefits

THE JUGGLE IS REAL Tips to eliminate stress as a working mom


50 doctors orders


ON THE COVER: Jakob Chychrun, photo by James Patrick,

Thirdhand smoke


ALL TREAT, NO TRICK Trade the Halloween candy for homemade sea salt almond butter cups

48 beauty



WHERE EXPERT CANCER CARE MEETS COMPASSION At Cancer Treatment Centers of America® we have dedicated teams of experts that work together to provide a personalized, cancer care plan designed to meet your unique needs.

Dr. Cynthia Lynch Medical Director of the Breast Center Cancer Treatment Centers of America, Phoenix





Comprehensive Care and Research Center 14200 W. Celebrate Life Way

Outpatient Care Center 3530 S. Val Vista Drive Suite C204

Outpatient Care Center 2915 W. Rose Garden Lane

Outpatient Care Center 9755 N. 90th Street Suite A100 & B130

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ed note / October 2019

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

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

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

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


REJUVENATION center for anti-aging & regenerative medicine

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

The NHL season officially kicks off this month, and we’ve got the scoop on all things hockey from one of Arizona Coyotes’ rising stars – Jakob Chychrun (page 40). The defenseman recently signed a six-year extension on his contract. Beyond his skills on the ice, we talked to Chychrun about his stellar style (check out all of those suits on his Instagram!), and his personal connection to spreading mental health awareness. October also means Halloween and the holidays are right on the horizon. In turn, pumpkins are pretty much everywhere. You may be carving them or creating pies with the insides, but have you thought about putting pumpkin on your skin? Page 48 shares some beauty benefits of pumpkin and has a recipe for a face mask. Speaking of skin, page 38 highlights eight fascinating facts about your skin. It’s also also Breast Cancer Awareness Month. Page 46 has the lowdown on life after breast cancer and reconstructive surgery. As the holidays approach, the family calendar is likely filling up. We talk tips for working moms to juggle it all (is balance really a thing?) on page 28. We’re also talking thirdhand smoke (page 50), sharing easy items to swap out in your kitchen to help the environment (page 36), and showcasing a recipe for healthy sea salt almond butter cups to help you kick that candy habit this month (page 18). Enjoy a little sweet treat – you deserve it! Best, Gabby Leighton Editor-in-Chief Find our magazine on Facebook!


HAND INSTITUTE MI C H A E L F I T Z MAU RI C E , MD Founder of the Fitzmaurice Hand Institute Double Board Certified Hand Surgeon

Dr. Fitzmaurice’s advanced regenerative medicine techniques provide natural and long-lasting relief from hand and wrist conditions.

Dr. Fitzmaurice’s advanced regenerative medicine techniques, including platelet-rich plasma (PRP), stem cells, and hyaluronic acid, provide natural and long-lasting relief from carpal tunnel, trigger finger, tennis elbow and thumb arthritis among many other hand and wrist conditions. His passion for customized patient care and innovative techniques have redefined his specialty and made him one of the most sought-after hand surgeons in the country. Dr. Fitzmaurice is also a pioneer; he personally developed a line of nutritional supplements and patented surgical techniques to improve the safety and efficacy of hand surgery. When combined with regenerative medicine treatment, severe conditions that affect the hand can be alleviated and eliminated in the most effective ways possible for each patient.



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

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/ complied by Kelly Potts

Sugar-based drinks lead to weight gain, obesity, and hormone- and insulin-based deaths.

Just Say No to Street Vapes Vaping may just be smoke and mirrors. Health officials are investigating more cases of a breathing illness associated with vaping. In addition to breathing difficulties and lung damage, some people have reported vomiting, diarrhea and fatigue. The the Centers for Disease Control and Prevention (CDC) has not identified one common product between the cases reported, but the CDC and Food and Drug Administration warned the public not to buy vaping products off the street. While the jury is still out on vaping effects, stick to verified retailers and products. Source:

Don’t Risk It A study published in JAMA Internal Medicine journal found that those who had plant-based eating habits, eating only healthy plantbased foods such as fruits, vegetables, whole grains, legumes and nuts, as opposed to refined grains, starches and sugars, had a lower risk of Type 2 diabetes. The researchers found a 23% risk reduction

The Return of Measles In 2000, the World Health Organization (WHO) declared that the United States had effectively eliminated measles. Well, that may not be true for much longer. WHO removes a

Source: www.cnn. com.




country’s elimination status when measles has been spreading continuously for one year. A measles outbreak in New York City started on September 30, 2018, and has caused more than 600 confirmed cases of measles. An

outbreak in nearby Rockland County, New York, started the next day and has caused more than 300 cases. By November, the country’s elimination status may be removed. Source: www.cnn. com.

So long, Soda Whether it’s called pop, a soft drink or soda, you should probably drink water instead. A large study conducted in Europe found that people who have more than two sodas a day – diet or full sugar – had a higher risk of dying over about 16 years than people who sipped the fizzy beverages less than once a month. In addition to the early death risk, sugar-based drinks lead to weight gain, obesity and hormone- and insulinbased deaths. Source: www.

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Buy Three CoolSculpting Areas & Get One FREE* Buy One CoolSculpting Area & Get One 50% OFF* Expires 10/31/19 *Buy three CoolSculpting treatments at full price and receive one of equal or lesser value free. Limit one (1) “Buy Three Areas Get One FREE” per person throughout the term of this promotion. Offer valid while supplies last on CoolSculpting Treatments purchased prior to October 31, 2019. Must complete a complimentary CoolSculpting Consultation at Arizona Aesthetics Center prior to purchasing treatments. Must purchase all applicable treatments in full at time of booking. Prices exclude tax. Not applicable to previous purchases. No refunds or exchanges. No cash value. Not valid with any other offers, discounts, special promotions or prohibited by law. Must mention “Buy Three Areas Get One FREE” at time of booking consultation and at time of purchase.

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The Sleep Sweet Spot Ah, the ever-elusive “perfect” amount of sleep. If you get too little sleep, you are struggling to stay awake. If you get too much sleep, you are sluggish and feel foggy. According to a new study, there is a link between sleep and your heart health. The report, which analyzed sleep habits and medical records of 461,347 people aged 40-69 years living in the U.K., revealed that those who slept less than six hours per night had a 20% higher risk of a first heart attack compared to those who slept six to nine hours per night. Those who slept more than nine hours had a 34% higher risk. Source:

Cancer Crosses Milestone There’s been a step in the right direction for curing cancer with a recent clinical trial. The major development comes after a decades-long quest to develop a treatment that destroys tumors without the debilitating side effects of chemotherapy, invasive surgery and radiation. Thirteen of the first 15 prostate cancer patients treated in a clinical trial of the nanoparticle-based, focal therapy showed no detectable signs of cancer a year after treatment, according to a recent study published in Proceedings of the National Academy of Sciences. While there is still a long way to go in the fight against cancer, this is one step worth celebrating.

Consider the Optics File this under: a reminder to eat your leafy greens. An extreme case of picky eating caused a young patient’s blindness, according to a recent case report examined by researchers at the University of Britsol. The scientists recommend clinicians consider nutritional optic neuropathy in any patients with unexplained vision symptoms and poor diet, regardless of body mass index (BMI), to avoid permanent vision loss. Aside from being a “fussy eater” the teenage patient, who had a normal BMI and height and no visible signs of malnutrition, ate a diet exclusive of French fries, chips, pork and white bread. Researchers concluded the patient’s “junk food” diet and limited intake of nutritional vitamins and minerals resulted in the onset of nutritional optic neuropathy. Source: www.


After Effects of Smoking Congratulations – you gave up smoking! However, there may be an onset of new health concerns. A recent study that used data from the National Survey on Drug Use and Health suggests that people who quit smoking are likely to develop depression or pick up another habit. Most ex-smokers tend to pick up heavy drinking, or smoking marijuana, once they quit cigarettes. Source:





A revolutionary new way to achieve your best smile! BEFORE A University Study revealed that 89% of patients over 20 years old have gingival recession. Receding gums can be caused by gum disease or because of excessive brushing, certain medications, clenching or grinding, or smoking. Not only are receding gums painful and unattractive, but the actual bone underneath is being lost, leading to tooth loss. The Pinhole Surgical Technique is a revolutionary procedure that solves the problem of receding gums. PST offers natural-looking, long-lasting healthy smiles to those suffering from receded gums, giving patients a beautiful new smile in as little as an hour. Since nothing more than local anesthesia is needed, patients can return to work after their appointment. The Pinhole Surgical Technique takes the place of traditional gum grafts, with minimal discomfort or pain. In fact, recovery time is virtually nonexistent with PST. The results are more predictable, less notice-


AFTER able, and will last as long as any other gum correction procedure. Stunning new smiles can be seen immediately. Dr. Erik Svans, DDS was among the first dentists to study the Pinhole Surgical Technique under its inventor, Dr. John C. Chao, DDS in 2014. Since introducing PST to his practice, Dr. Svans has seen very predictable and reliable long-term results. There is no scalpel, incision, or stitches with PST, making it virtually painfree. This innovative procedure uses a .1 inch “pinhole” opening to reposition a patient’s receded gumline to its healthy, natural location. After repositioning the gum tissue to cover the exposed root surface, Dr. Svans strategically places collagen through the Pinhole to stabilize the tissue in place. The collagen resets the gum tissue and makes it stronger than before. Patients can return to normal eating that very night. Previously, treatment for receded

gumlines was very painful and required cutting donor gum tissue from the roof of a patient’s mouth. The donor tissue was then stitched to the receded site, which had also been cut or “flapped” in preparation for the graft. Recovery for this traditional surgical technique requires two to three weeks with prescription pain medicine. In contrast, PST is a kinder, gentler procedure since it only requires a repositioning of existing gum tissue over the exposed root surface. With PST, Dr. Svans can treat one to all teeth in one visit, in as little as 30 minutes. Patients are amazed with the results, instantly falling in love with their healthy, beautiful new smiles. If you’re ready to stop living with the pain and embarrassment of recessed gums, the Pinhole Surgical Technique may be right for you! Schedule a complimentary consultation by calling Dr. Erik Svans at 480.219.8760 or visit


Svans Dentistry PLLC

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

Erik P. Svans DDS


/ by Sherry McAllister

5 Unexpected Ways to Hurt Your Back

Sherry McAllister, DC, is executive vice president of the Foundation for Chiropractic Progress (, a not-for-profit organization that informs and educates the general public about the value of chiropractic care and its role in drug-free pain management.

Back pain is the single leading cause of disability worldwide. Not only can back injury prevent you from going to work, it can also affect your ability to take part in everyday activities, whether it’s exercising, hiking or running errands. Back injuries also occur more frequently than most think. Did you know half of all working Americans experience back pain symptoms each year? And it’s costly. Low back pain costs at least $50 billion in healthcare costs each year. Add in lost wages and decreased productivity, and that figure rises to more than $100 billion. Think all back pain and injury is caused by some dramatic event? Think again. Here are just a few of the ways you can quickly send your back out of alignment.

Coughing Depending on the current health of your back, all it takes to throw things out of alignment is a major coughing fit. Think about your posture mid-cough, for example. You’re likely hunched over with your shoulders tensed up by your ears. Your body seizes mid-cough, and the next thing you know, the damage is done. Instead, the next time you cough, try to keep a natural arch in your back and your shoulders away from your ears. Even placing your hands flat on a surface such as a table when you cough can keep your back from compressing.




Smoking Greater risk of back pain is just another of the many reasons to quit smoking cigarettes. A study conducted by Northwestern University found that smokers are three times more likely than nonsmokers to develop chronic back pain. Smokers who quit their nicotine habit during the study experienced a decrease in chronic pain. Research has also found that smoking may damage tissue in the lower back by slowing down circulation, which reduces the flow of blood and nutrients to back muscles. Another sound reason to put that cigarette out.

Wearing high heels Ask nearly anyone about their most painful memory involving high heels, and they will grimace as they tell you about not being able to get on the dance floor at a wedding, or a vacation. Be warned: when worn often, high heels can do more harm than good. That’s why you’ll want to think long and hard the next time you consider slipping your feet into a stylish pair of stilettos. With every step, your heels raise and your legs lean forward. This positioning affects the cushioning of your spine and ultimately leads to issues throughout the entire length of your back.

Falling asleep on the couch Couches were made for sitting. But even the most well-constructed sofa was not built to support your body’s curves over an eight-hour span. Many people are side sleepers, which becomes a problem when lying on the dense cushions on most sofas. Since most back pain is cumulative, the decisions we make daily matter over time. So, the next time you feel tempted to fall asleep while binge-watching Netflix, stay strong and head to bed. Your back will thank you in the morning.

Lifting a pet or just about anything Done incorrectly and with improper form, bending and lifting weight can cause back injury quicker than you can say “lift with your knees.” Many pet owners experience back pain after bathing a pet or even doing something as routine as emptying the dishwasher. Being mindful, keeping the weight close to your body, bending at your knees, and avoiding any sort of pivot, twist or turn while lifting can minimize the chance of injury.


Pedal to Productivity An exercise bike work station

Sitting at a desk all day isn’t ideal for most people. Aside from a bathroom break or grabbing coffee from the breakroom, working an office job can often mean a sedentary lifestyle. This foldable exercise bike station allows you to work out while you work. Ideal for use in the office or at home, the bike has a 17-inch laptop table so you can clear your inbox while cycling on the magnetic-resistant pedals. The compact folding design and transport wheels are perfect for taking the bike from office to home or simply putting it away when you need to sit at your desk. There is an LCD display that tracks calories, miles, RPM speed, and time. $239.99 at Bed Bath & Beyond,

10/19 ScottsdaleHealth



/ recipe and photo by Erica Ptak

Sea Salt Almond Butter Cups Servings Size: 10 cups 1 cup melted  coconut oil ½ cup cacao powder (or cocoa) 3 tablespoons  agave nectar Pinch of salt ¾ cup of almond butter Sea salt for topping

Whisk the coconut oil, cocoa powder, sweetener, and a pinch of salt in a mixing bowl. Add cupcake paper liners inside of a muffin tin. Pour a small amount of the cocoa mixture (1-2 tablespoons) into the paper cups. Drop a small spoonful of the almond butter into the center of each cup. Once the almond butter is added, add an additional 1-2 tablespoons of the cocoa mixture to the top of each cup, covering the almond butter. Add a pinch of coarse sea salt on top of each cup. Freeze for one hour or until solid.




Erica Ptak is the creator of Founded in Flavor, a local food blog devoted to healthy, indulgent recipes. For more information on her blog, visit or visit her Instagram at @foundedinflavor.






/ by Gabby Leighton

Shine On

Sparkle as you sweat in metallic hues

Mesh jacket, Beach Riot, $110 at Nordstrom, www. High-neck sports bra, $75 at Good American, Lightweight duffel, $98 at Calpak, www. Rainbow cheetah leggings, Terez, $101 at Saks Fifth Avenue, Vanilla sprinkles running shoes, Brooks, $119 at Dick’s Sporting Goods,






Scylvia-Elvira Danese of Danese Creations

cylvia-Elvira Danese, owner of Danese Creations, has been in business since 1971. Through her gift of custom designing, men and women can get all their custom designing, tailoring, alterations, bridal wear and all accessories, fabric, jewelry and the best fitting bra. “I’m a 3rd generation Custom Designer/Tailor in my family, I follow My Mother Maria and Grandmother Chapita,” said Danese. “My designs have made it to the Emmys, The Country Music Awards, the Oscars, the White House, The Oprah show, I’ve also been featured on First Edition, total Divas, all the local TV channels. It’s been an amazing ride for these last 47 years!” While Danese is proud of the accolades and the high profile clients that have graced her designs, some of her fondest memories are the ones that have changed the lives of others. “I saved a brides wedding day by making a beautiful, custom

wedding gown from scratch, on the day of the wedding, in 2 hours and 50 minutes, that is how I got dubbed “the Fairy Godmother Of Fashion”, she explains. “I’m also called “The Boob Whisperer” for the expert bra fittings that I do. Your boobs can either make you or break you. If they look good, you look good and feel good, sexy, young, (even if you’re old) thin, (even if you’re heavy), and your clothes fit well.” Danese is committed to helping every man or woman find their perfect fit, in addition women can get a free bra fitting. Clients need to set an appointment with her shop, and with zero obligations to purchase bras from her. “Most women just don’t know what a bra is supposed to do, how a bra is supposed to fit, how a bra has been designed, or what bra size is right for them. Industry estimates are that anywhere from 70 to 80 perfect of women are wearing the wrong size bra, although in my opinion, informed by more than 47

years of experience, it’s more like 90 percent. And there’s been no reliable source for women to go to and find out the truth about bras, bra measuring and bra sizing, until now.” If clients are not in the market for custom designing, you will find original Danese Creations designs, ready-to-wear one of a kind bridal gowns, mother of the bride or groom gowns, evening gowns, cocktail dresses, skirts, blouses, and more. Danese Creations prides themselves on being able to make custom garments from a picture or a drawing or an idea and she can do this all without requiring the client to be local. Above all, Danese has one goal for her shop “To do the impossible to get to solve all the sewing problems that come my way. My motto that I got from my Father Giacomo Danese is “Nothing is Impossible, Difficult but not Impossible”, she explains. “We never say no, it’s always yes we can, just say when!”

Contact Danese Creations at 602.955.1313 or, 3902 E Indian School Rd #3, Phoenix, AZ 85018

weight loss news / complied by Kelly Potts

The Problem With Restricting

Protein Before Bed Should you eat before bed? Stop eating at 8 p.m.? Skip the protein before bed if you’re a woman? A recent study conducted of female weight lifters found all of the aforementioned to be false. The Florida State University nutrition scientists’ results, published in the Journal of Nutrition, showed that protein consumption before bed compared to protein consumption during the day does not disturb overnight belly fat metabolism or whole-body fat burn.

Contrary to popular belief, a calorie restrictive diet may not be the way to go after all. According to a recent clinical trial, alternate-day fasting may be the safer alternative to being calorie restrictive. The study found that participants who restricted calories typically went over their caloric intake, while those who participated in alternate-day fasting stayed within their limits throughout the day. Source:

Sweet Substitute The newest sugar substitute craze on the market is allulose. If you’ve never heard of the product, it resembles fructose and looks like every day granulated sugar. The low-calorie option has about .4


calories per gram, compared to the 4 calories per gram in traditional sugar. Virtually calorie-free, the body absorbs allulose but does not metabolize it into glucose, making it beneficial for those who are obese or

have Type 2 diabetes. Scientists can produce the substitute in the lab, but it’s also found naturally in some foods, including dried fruits, brown sugar and maple syrup. Source: www.

Surgery for a Longer Life It’s no secret that losing weight can lower your risk of heart disease, and can also reduce your risk of dying from heart-related events such as stroke and heart attack. A recent study suggests that weight-loss surgery can lower rates of heart attack, heart failure, atrial fibrillation and stroke, and lower death rates from any cause in a large group of at-risk patients. This study is a first of its kind that specifically looked at the gastric bypass surgery as a weight-loss method. Source:





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

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

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

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

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

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

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

solo scottsdale / by Gabby Leighton / photo by Mark Morgan

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

Michele Watts AGE: 56 ABOUT ME: I was born and raised in the Midwest in a small farm town (population 317) in Minnesota and moved to Phoenix in 1982. I’ve been a nurse for 37 years, and I am also a realtor. I love taking care of people, and making a difference in their lives, whether in the hospital setting or assisting them with buying or selling their home. I cherish my time with my amazing kids, grandkids, family, and friends. Although very social and outgoing, I consider myself more of an introvert. I’m spiritual, sensitive and sentimental. I enjoy my solitude, I am never bored, and am a true Gemini – you’ll never know what to expect. Others describe me as passionate, loyal, intuitive, compassionate, inspirational, fun-loving and kind hearted. I love quotes,

Interested In Meeting Our Single?

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




reading, movies, horses, traveling, volunteering, water and snow skiing, golf, cars, sports, and I love to dance. MY FAVORITE BOOK IS: Half the Sky by Sheryl WuDunn and Nicholas Kristof.  WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I’m a very happy person, looking for that special someone to enhance my happiness and be my partner in love for life.  THE MOST IMPORTANT QUALITIES TO ME ARE: A great sense of humor and someone who makes me laugh, is thoughtful, affectionate, outgoing, sensitive, reliable and steady. THE LEAST IMPORTANT QUALITIES TO ME ARE: A good sense of direction. I’ve got that, you’ll never have to pull over and ask.

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.

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

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


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

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

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/ by Jeremy Scott / photos by James Patrick

Kettlebell Chaos

Three moves with one of the most versatile pieces of equipment 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. For more information, call 605.481.2611 or visit

If you have a set of kettlebells around the house or you see them in the gym but aren’t sure how to use them, here is a quick, three-move complex to help you get in a great sweat session.




THE SETUP Set the clock for 20 minutes and complete AMRAP (as many rounds as possible) of 20 kettlebell split squats (10 per leg), 20 kettlebell halos, and 20 kettlebell gorilla rows (10 per side). Rest only as needed between reps and sets, and track how many total cycles you completed in 20 minutes. Scale the kettlebell weight to your ability level and focus on chasing quality reps throughout the workout. Kettlebell Bulgarian Split Squats Assume a staggered stance with the rear foot elevated and front foot forward pushing through the heel. Hold a kettlebell in each hand or go bodyweight only depending on your ability level. Start by slowly descending, dropping your knee and hip to lower your body down to the floor then returning to your starting position.

Kettlebell Halos Hold the kettlebell upside down by the horns. The kettlebell should start in front of your face and as you rotate be turned 180 degrees at the back of the neck. You can choose to either perform one direction for a set time or number of repetitions before changing direction; this creates a better flow. You can also change direction after every rep.

Kettlebell Gorilla Rows Stand with your feet about shoulder-width apart with two kettlebells between. Hinge at the hips until you’re able to grab both handles of the kettlebells. This should put you in a good starting position. Begin by rowing one of the kettlebells through your full range of motion. Return the kettlebell back to the ground and repeat on the other side. Keep your back flat and head in a neutral position.

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balance / by Lisa Canning

The Juggle is Real How working moms can eliminate stress

The juggle is real: from play dates to conference calls, ballet lessons to business mergers, a working mom’s life is often a juggle, and this juggle can be stressful. But with strategy, a working mom’s life can be joy-filled, free and fulfilling. Here are some strategies to reduce stress for the modern working mom.




Lisa Canning is a parenting, lifestyle and interior design expert who helps moms design their lives around what matters most. Lisa’s passion for moms to overcome perpetual overwhelm and constant mom-guilt, in favor of a life that is fulfilling and abundant, is apparent in everything she does.

1. Determine the legacy you want to leave Too often stress comes from guilt – guilt for disappointing family, work, or oneself. But so much of this guilt comes from not knowing what success looks like for an individual, and not having a clear sense of what an ideal life looks like. The easiest way

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to gain clarity in this area is to fast forward your life to your 65th birthday, and if you were to live your most ideal way, what would you wish people would say at your birthday party if they were given the opportunity to offer a toast in your honor? Would they say you were a loving wife? A present mother? A change-maker in society? Create this picture of how you want to be remembered, and then think about the actions you need to do today to make this reality true. 2. Schedule everything  If you want to be remembered as a good wife, then you have to do things today like go on regular date nights. If you want to be remembered as a present mom, then you have to have times in your day where you put your phone away and are actually present. In order for these types of activities to actually happen, they have to be scheduled.  So, schedule things like a weekly date night, daily aimless time with you children, and self-care practices as regular, recurring appointments, and hold them sacred like you would a client meeting or a parentteacher interview. 3. Don’t make life hard in the areas it does not have to be  In all areas of life that do not necessarily require your unique attention, find ways to delegate, automate or delete. For example, this could look like groceries being ordered online,

and either being delivered or picked up with a curbside service. Outsource cleaning to a local entrepreneur. Even think about ways to enlist the help of family. Is there someone in your life C who is handy and could regularly check M for light bulbs that Y have gone out so you don’t have to think CM about it? Whether you MY pay for help, delCY egate tasks to family members, or pair up CMY with another mom to share the load, ask K for help in the areas of life that don’t necessarily require your unique attention. This sometimes requires you to be ruthless and give up control, but the tradeoff is less stress and more time. 4. Let go of perfection and other people’s standards of success This is the hardest one, but often times the most important. Stress is often caused by our own expectations, and the reaction we have when our expectations to do not match up with our reality. If we can adjust and modify, and be gentle with ourselves when things don’t go according to plan, this can be transformative when it comes to stress management.  This sometimes requires us to let go of other people’s expectations and their standards of success. What works for them does not have to work for you, and vice versa. So much freedom and joy can be found when we can claim a version of success for ourselves.



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nutrition / by Cathy Deimeke

Plant-based Planning What to eat to get all of the nutrients needed as a vegetarian or vegan

A traditional vegetarian diet used to be one that didn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude today. Some allow eggs but exclude dairy. Some are the opposite. Others allow both, or none if you’re vegan. Many exclude all animals except fish. The choice to become vegetarian or vegan could result in nutrient deficiencies, or an eating plan with processed foods, high in calories, sugar, fat and sodium. But with smart choices, you can manage a balanced diet regardless of the type of vegetarian you choose to be. The key is to know what foods you are removing from your diet and replace them with other adequate sources.




Cathy Deimeke is a Registered Dietitian Nutritionist at Mayo Clinic Arizona. For more information about nutrition and healthy lifestyle services at Mayo Clinic, visit https://www.

Here are some nutrients to keep in mind when you decide to steer toward a vegan or vegetarian diet and what foods you could substitute to fill gaps

Protein Protein plays multiple essential roles in our body by creating enzyme and hormones, building muscle and collagen, immune function, and more. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Vegetarian options could also include eggs, milk and cheese.  Iron and zinc Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Eating foods rich in vitamin C, such as strawberries, red bell peppers, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods can help your body absorb iron. Neither iron nor zinc are absorbed as easily from plant sources as they are from animal products. Cheese is a good option for zinc if you

Plant sources of protein include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

eat dairy products. Plant sources include whole grains, soy products, legumes, nuts and wheat germ. B12 Vitamin B12 is found almost exclusively in animal products, so it can be difficult to get enough, especially if you eat a vegan diet. It’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Calcium Milk and other dairy foods are known to build and maintain strong teeth and bones. However, dark green vegetables, such as turnip and collard greens, kale and broccoli are good plant sources of calcium when eaten in sufficient quantities. Calciumenriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options to consider. If

you are choosing one of the myriad alternative dairy products, check the label to make sure that it has calcium or is calciumfortified. Vitamin D Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Again, be sure to check food labels. Also, if you don’t

eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants). Omega-3 fatty acids Omega-3 fatty acids are important for heart health. Diets without fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good

sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both. Whatever you choose, create an eating plan that incorporates a proper balance of nutrients to promote health and overall well-being, and includes the foods you love.

10/19 ScottsdaleHealth



Medical Rideshare Available to Scottsdale Medicaid and Medicare Advantage residents, Veyo is the nation’s first nonemergency medical transportation ridesharing service. Aimed to bring safer transportation to health care, Veyo is changing the way patients get to and from their medical appointments. To become a driver, Veyo requires extensive training covering ADA compliance, HIPPAA, and the Veyo driver app that drivers are required to use within each trip. Additionally, drivers must complete CPR training which is offered for free at a Veyo office.

Stress Less Meditation teacher and global speaker, Liza Kindred will release her first book this month. Titled Eff This! Meditation: 108 Tips, Tricks, and Ideas for When You’re Stressed Out, Anxious, or Overwhelmed, the hands-on manual will contain tips and tricks to integrate into daily life. Featuring things to do to alleviate your own stress, half of the exercises can be done in five minutes or less. The book will also contain a “to done” list and a digital detox plan to rid yourself of phone addiction. Some additional features will include a how-to on diaphragmatic breathing and a pick-me-up playlist. The book will be available beginning Oct. 22 on Amazon,




Spaghetti Squash Pad Thai Recipe from Eat Like You Give a Fork: The Real Dish on Eating to Thrive by Mareya Ibrahim Makes 2-4 servings DISH INGREDIENTS 1 (3- to 4-pound) spaghetti squash, top trimmed, halved lengthwise, and seeded Nonstick olive oil cooking spray 2 tbsp raw coconut oil

1 pound 16-20 count raw shrimp, peeled and deveined 3 garlic cloves, minced Juice of 2 limes 3 tbsp coconut amino acids 1 tbsp granulated stevia or monkfruit sweetener

1 tbsp red chile paste 2 large eggs, lightly beaten TOPPINGS 1 cup shredded carrots 4 scallions, sliced ¼ cup roasted peanuts, chopped ¼ cup fresh cilantro, chopped

Preheat the oven to 425 degrees Farenheit. Line a rimmed baking sheet with a silicone baking mat or parchment paper. Mist the cut sides of the squash with cooking spray and place on the prepared baking sheet. Roast for 30 to 40 minutes, until the squash’s flesh is tender and can easily be removed from the skin with a fork. Let the squash cool slightly, then scrape the flesh into spaghetti-like strands with a fork and transfer to a bowl. Set the scraped shells aside. In the meantime, in a large skillet, melt 1 tablespoon of the coconut oil over medium heat. Add the shrimp and cook until pink and opaque on each side, about 2 minutes. Remove from the heat and set aside. In a small bowl, whisk together the garlic, lime juice, amino acids, stevia, and red chile paste. Return the skillet to medium high heat and melt the remaining 1 tablespoon coconut oil. Add the squash and pour the garlic-lime juice mixture over the top. Toss thoroughly to evenly coat the squash. Add the beaten egg and quickly cook for two minutes. Spoon the squash noodles back into the squash shells, dividing them evenly. Top with the shrimp, carrots, scallions, peanuts, and cilantro, and serve.

Walk This Way The Arizona Walking Challenge will return Oct. 7 to Nov. 17. The second annual friendly business-to-business six-week competition is designed to encourage employee wellness around the state. After challenge contenders go “toe-to-toe,” winners will be honored at an awards celebration. Competition categories include highest number of average steps per employee, most creative social media posts and most improved stepper. In the inaugural competition, more than 2,000 participants logged some 500 million steps. To register:

Wave Tank In addition to launching a new charitable arm called Taocaya Life Foundation, fast-casual restaurant Tocaya Organica will introduce its Wave Tank initiative this month. The initiative is part of the company’s mission to align with nonprofit organizations with a focus on the environment and bettering the planet. Similar to the concept of Shark

Tank, Wave Tank will invite three nonprofits each quarter to pitch a panel comprised of the company’s executives on why Tocaya Organica should partner with their company. The first-place winner of Wave Tank will be named as the restaurant’s official partner for the upcoming quarter, during which the two companies will work together to create new dishes

for Tocaya Organica or select an existing menu item, with a portion of its proceeds to be donated directly to the charity. Tocaya Organica will also help the nonprofit grow from co-branding efforts, in-store features, and marketing content. Nonprofits who place in second and third place will also receive a monetary donation. www.


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life Farmers Market Returns On Oct. 27, High Street’s farmers market will return. With close to 100 vendors selling food, arts and unique local products, the free outdoor event will bring Valley residents to shop each week. The dogfriendly market will take place 10 a.m.-1 p.m. every Sunday of the month through April.

Golf for Good This month, Grimaldi’s Pizzeria will team up with No Kid Hungry for a golf tournament to raise funds to fight childhood cancer. The second annual event will take place Oct. 11 at Westin Kierland Golf Club beginning with registration and breakfast at 7 a.m. There will be a shotgun start of the tournament at 8 a.m. The round of golf will be followed by lunch at the Scottsdale Quarter location of Grimaldi’s along with an award ceremony and announcement of auction winners. Playing spots in the tournament are $225 per person or $900 for a foursome. www.

Recycle Fest On Oct. 16, Desert Ridge Marketplace will play host to the semi-annual I Recycle Phoenix! Organized by Keep Phoenix Beautiful, an affiliate of Keep America Beautiful, the one-stop recycling festival will take place 7 a.m.-noon. At the free event, the nonprofit organization will be accepting hard drives, laptops, computer towers, printers, cell phones, flat TVs and monitors for donations. Attendees can also bring bikes, non-perishable food, clothing books, housewares and more. There will also be the opportunity to shred up to five boxes of personal documents for free. Donators can either drop off via drive-thru or park and walk their items to the event space.




Liquid Wellness LivTru Wellness recently launched its Refresh and Focus Super Antioxidant Turmeric Water. The beverage promotes healing benefits of Curcumin, the active ingredient in turmeric, for fighting bodily inflammation. The drink, which can be consumed by kids in addition to adults, is made with all-natural ingredients like Chinese Kucha Tea Extract and heart-healthy Theaine. The water comes in peach ginger and strawberry lemon flavors. www.


Prep & Pastry Opens Prep & Pastry, known as a go-to eatery in Tucson, recently opened a second location in Scottsdale. Housed inside an indoor-outdoor space wrapping around the ground floor of the Broadstone Waterfront, Prep & Pastry is open daily from 7 a.m.-3 p.m., offering breakfast, lunch and brunch fare. The restaurant serves up inventive housemade pastries, artisan food, craft cocktails, house-steeped teas and organic coffee drinks. www.

Vegan Eats Local fast-casual eatery Fired Pie recently added a new healthy meat alternative for vegetarians, vegans and meat lovers alike. The plant-based chorizo has a real chorizo taste and contains 9 grams of protein. Diners can add it to their own salad or pizza creations, or have it on the new Tostada Pizza instead of the chicken. The pizza comes with housemade dough, vegan black beans, mozzarella, mild cheddar cheese, chicken , romaine lettuce, pico de gallo, ranch dressing, chopped green onions and tortilla strips. The vegan chorizo joins other vegan and healthy alternatives on Fired Pie’s menu, including cauliflower pizza crust, gluten-free crust and vegan cheese.

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toys, tech & gear / by Gabby Leighton

A Conscious Kitchen Eco-friendly items to use for food shopping and storage Plastic bags, one-use containers and disposable wrapping are all items that many people use on a daily basis, but they’re also items that are damaging the planet. Reusable products for food storage in the kitchen and when shopping at the grocery store are a simple way to do a small part in the fight to keep the earth clean. Here are a few to consider.




The Container Store Produce Bags Have you ever thought about the amount of disposable plastic produce bags you use at the store when buying fruits and veggies? Though small, those bags can really add up, leaving a large impact. The solution: bring your own bags. In this set of five, the reusable drawstring bags have color-coded tags. The mesh pattern allows produce to be scanned while checking out of the grocery store without removing it from the bag. Once home, simply leave the produce inside the bag for rinsing. The bags, made from durable polyester, are machine washable. $13.99 at The Container Store, www.containerstore. com. Sprouts Arizona Canvas Reusable Bag Next time the cashier asks if you’d like paper or plastic, simply pull out your own reusable bag instead. Bringing your own bag, whether you’re at the grocery store, farmers market or at the mall, helps to avoid the unneeded use of plastic or paper bags, and every bag counts. This particular bag allows you to sport The Grand Canyon State. Sprouts stores sell seasonal and limited-designed reusable bags (many with catchy sayings) that start at $0.99. And, shoppers receive 5 cents off their total grocery bill for each shopping bag reused in a single transaction. $4.99 at Sprouts, www.

Dot and Army Linen & Cotton Bowl Covers Plastic wrap is a common item to find in any kitchen, used to cover bowls. These reusable cloth covers are a prettier, longerlasting and ecofriendly alternative. The soft fabric covers have an elastic band that snugly fits over bowls to protect your leftovers. The set of six includes a variety of sizes ranging from covers for a 6.5-inch bowl to 14-inch bowl so that you have an option for every vessel. The covers, which are machine washable, are made of either linen or cotton and come in a variety of colors. $64 at Food52, www. DE Plastic-Free Glass Food Containers While reusable plastic food containers are the norm, go for something different (and eco-friendly!) with this glass set of four. In addition to their visually pleasing design, the containers are multifunctional because you can cook food inside the glass container portion in both the oven and microwave and then simply leave the food in and pop the top on to store the leftovers. The silicon seal inside the biodegradable bamboo lid keeps the food fresh and stops leaks. The containers are plastic-, BPA-, and phthalate-free, along with non-toxic, FDAapproved and freezersafe. The glass portion of the container is also dishwashersafe, while the lid is recommended to be hand washed. $39.95 at Amazon, www.

Bee’s Wrap Assorted 3 Pack Made of beeswax, cotton, organic jojoba oil and tree resin, this natural alternative to plastic wrap can be used to store bread, cheese, veggies or even cover a bowl. The combination of ingredients creates a malleable food wrap with natural antibacterial properties that can be used again and again. To use, simply utilize the warmth of your hands to soften the wrap and create a seal. When it cools, the wrap will hold its shape. The wraps are reusable, lasting up to a year with proper care. Just wash them in cool water with a mild dish soap and then let air dry. This assorted set includes three sizes – small, medium and large. $18 at Bee’s Wrap, Stasher Reusable Silicone Sandwich Bags Whether using for snacks, sandwiches or even non-food items, these reusable bags are a safe, sustainable alternative to plastic. Stasher’s pinch-loc seal is patented and award winning, and helps your items stay fresher longer. The brand’s products are microwave- and diswasher-safe along with fridge-friendly and oven strong. Their products, which come in a multitude of other colors and sizes, along with in value bundles, are made of non-toxic silicone. $11.99 at Stasher,

Don’t think of it as a

WORKOUT. Think of it as

HAPPY HOUR. Now Offering $75/off Enrollment!

32687 N Scottsdale Road | 480.575.7505 7679 E Pinnacle Peak Rd #110 | 480.689.5997 *Offer valid with a minimum 12 month membership agreement at participating locations only. Training sessions to consist of 2-3 members. Terms and conditions may vary based on applicable state laws and regulations. Monthly dues still apply. Each location is independently owned and operated. Expires October 31st, 2019 ©2019 Anytime Fitness, LLC

10/19 ScottsdaleHealth


crazy 8s Both the outermost layer and the largest organ of the body, skin plays a vital role in life as we know it. Beyond keeping the body’s inner workings where they belong and protecting internal organs from outside infection and disease, there’s much more to skin than meets the eye. Here are some fascinating facts about skin.

1. Packing on the pounds. Skin accounts for 15% of your body weight. The average person could be carrying around about 25 to 30 pounds of skin. 2. Shedding layers. You’re more like a snake than you might think as your skin renews itself every 28-30 days. New cells are created in the deep layer of the skin and take about four weeks to rise to the surface. Then, they grow hard and then shed. 3. Welcome, creatures. Your skin is home to more than 1,000 species of bacteria, along with other microbes, viruses and pathogens. Most of the bacteria are known as friendly, meaning they work with your body for beneficial purposes.

Crazy Facts About Skin 38



4. Take your temperature. Skin acts as the body’s thermostat. When temperatures rise, sweat glands activate to cool the body down. When temperatures are lower, blood vessels in the skin tighten and limit

the amount of hot blood that can reach the skin, preventing heat loss. 5. From thin to thick. The thinnest skin is found on your eyelids. The thickest skin can be found on your feet. 6. The big three. Your skin has three layers: epidermis, which is dead and waterproof; dermis, where your hair and sweat glands are located; and subcutis, where your fat and large blood vessels are located. 7. Tidy up. Your skin constantly sheds dead cells, about 30,000 to 40,000 cells every minute, and some sources say more than 50% of the dust in your home is dead skin. 8. Color by numbers. The color of human skin depends on the amount of pigment melanin that the body produces, which comes from cells called melanocytes found in the epidermis. The more melanin, the darker the skin, while small amounts result in lighter skin.


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

Did you hear about the guy who invented Lifesavers? They say he made a mint!

Q: What did the shark say when he ate the clownfish? A: This tastes a little funny.

A man took his sick Chihuahua to the veterinarian. They were immediately taken back to a room. Soon after, a Labrador walked in, sniffed the Chihuahua for 10 minutes and left. Then a cat came in, stared at the Chihuahua for 10 minutes and left. Finally, the doctor came in, prescribed some medicine and handed the man a bill for $250. “This must be a mistake,” the man said. “I’ve only been here for 20 minutes!” “No mistake,” the doctor said. “It’s $100 for the lab test, $100 for the cat scan and $50 for the medicine.” A businessman went into his office and found a handyman painting the walls. The handyman was wearing two heavy parkas on a hot summer day. Thinking this was a little strange, the businessman asked the handyman why he was wearing the parkas on such a hot day. The handyman showed him the instructions on the can of paint. They read: “For best results, put on two coats.”

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Arizona Coyotes player Jakob Chychrun extends his contract to spend the next six years defending his pack




You could say hockey is in Jakob Chychrun’s DNA. There is a lineage of ice hockey players in his family. His father, Jeff Chychrun, and uncle, Luke Richardson, were both defensemen who played on several teams in the NHL. Chychrun followed suit and played the sport throughout his childhood with one goal in mind: to go pro. Determination and hard work got him to the 2016 NHL Draft, where he was the Arizona Coyotes’ first-round pick. “It was a special day and one I worked hard for my entire life to get to. I really wanted to go to a team that wanted me, and the Coyotes traded up to get me, which was really cool,” Chychrun says. Since going pro, Chychrun has made a name for himself in the NHL as the Arizona Coyotes’ rising star. Fans will get to see more of his innate ability on the ice rink and impeccable style off it, as the 21-year-old defenseman recently extended his contract with the team for another six years.

By Elizabeth Liberatore / Photos by James Patrick

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HOCKEY FROM THE START While growing up in Boca Raton, Florida, Chychrun’s priorities included family and sports. If he wasn’t spending quality time with his parents and sister, he was playing something, whether it was hockey, basketball, baseball, soccer, tennis, or golf. His dad encouraged hockey and put Chychrun in his first pair of skates at age 2. Chychrun concurrently learned how to walk and skate. Inspired by his dad, uncle and the Pittsburgh Penguins’ Sidney Crosby, Chychrun began to pursue hockey more intentionally. He joined amateur hockey organizations in his home state and Michigan before joining the United States Hockey League (USHL), the top junior ice hockey league in the United States. Chychrun was a standout player who finished his minorhockey career with the Greater Toronto Hockey League. Transitioning from minor hockey to professional hockey was no easy feat, especially since Chychrun was 18 when he joined the Arizona Coyotes — he became the third youngest player in the franchise’s history. Fortunately, he was supported by some of the team’s leaders, including Shane Doan, Oliver Ekman-Larsson, Jamie McGinn, as well as the coaching staff. “It was certainly a learning process,” he says. Chychrun grew more confident and stronger in his abilities with each game he played during his first NFL season. He ended the 2016-17 season with seven goals and 20 points in 68 games. The following two seasons proved to be challenging for the rookie, as he sustained two severe knee injuries that required




surgery and ample time away from the ice rink. “[The road to recovery] was a very tough process. You learn a lot about yourself as a person, a player,” he says. “It takes a lot of dedication and sacrifice to give yourself every opportunity to come back early. When you are injured, you kind of lose your normal life and everything revolves around getting yourself back to full health.” Despite unforeseen setbacks, Chychrun has soldiered on and is back operating at his normal level. With the 2019-20 season in full swing as of this month, the Arizona Coyotes are prepared and determined to make the playoffs. “We have high expectations for our young team and improved a lot during the offseason. I would say there’s a lot of excitement around the organization about this season,” Chychrun says. FEELING AND LOOKING GOOD The primary responsibility of a defenseman in ice hockey is to prevent the opposing team from scoring. To be good at it, a player must possess speed, stamina, agility and strength. A combination of working out and maintaining a balanced diet enables Chychrun to continue performing at a high level. He dedicates five days per week to working out, reserving two days for rest and recovery. No one day at the gym — Exos and Lifetime Fitness are his favorites in the Valley — looks the same. Some days are dedicated to lifting and loading, whereas others focus on gymnastics or agility. When it comes to food,

Chychrun abides by the notion of everything in moderation. He is also a firm believer in treating yourself from time to time. For him, that’s ordering up a nice, greasy burger. “I have always been passionate about health and wellness. I started weightlifting in eighth grade with my high school’s varsity football team and loved it,” he says. “I started growing earlier than others and have always been educating myself [about proper training] from a young age.” Fashion is right up there with health and wellness. One scroll through Chychrun’s Instagram (@jakobchychrun) would have famous fashion consultant and TV personality Tim Gunn nodding his head in approval. “Sure, I would like to say I’m the best dressed player on the team,” he says. “There are some guys that are very fashionable, but [staying on top of new trends] is something I really enjoy.” His self-proclaimed “pretty balanced” closet includes pieces from all sorts of designers, including big wig brands and independent makers. He’s a proud collector of shoes and suits, specifically patterned suits that aren’t for the faint of heart. COMMUNITY TIES Clad in his colorful suits, Chychrun is often featured on the team’s official social media accounts and is considered a popular draw for Arizona Coyotes fans. His own social media accounts also have quite the draw, as he has more than 40,000 followers on his personal Instagram page. He uses his platform to inspire youth to follow their dreams and show the support for causes he’s involved with. In addition to supporting Phoenix’s Children’s Hospital and The New Foundation of Arizona, the player advocates for an organization that is personal. Chychrun’s family launched Do It For Daron in honor of his 15-year-old cousin, Daron Richardson, who took her own life. “My cousin Daron showed no signs of struggling. My family has since been into raising awareness around mental health and trying to end the stigma around it so that people open about their struggles, which is the first step in getting the help they need,” Chychrun says. “I think social media is the best way to raise awareness and keep people educated on mental health.” It’s safe to say that in his three years of residing in the Valley of the Sun, Chychrun has fully embraced the local community, from recently buying his first home to supporting local charities. “I love every minute of living in Arizona — it’s one of the best places to live in the United States. I’m very fortunate to live and play hockey here,” he says Another aspect of Arizona that Chychrun has embraced is its abundance of golf courses as golfing is one of his favorite hobbies. He makes sure to get plenty of tee times in during the offseason at several Valley courses, including Troon North Golf Club, The Country Club at DC Ranch and Whisper Rock Golf Club. If he weren’t dominating the ice rink, Chychrun says he would become a professional golfer in a heartbeat. To learn more, visit

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/ by Mandy Holmes / photos by James Patrick

Though she was involved in athletics growing up, Tammy Neslund never considered pursuing bodybuilding until a few months shy of her 40th birthday. Her journey required a complete shift in mindset and lifestyle as she previously practiced unhealthy eating habits and had no muscle tone. “I would starve myself and not eat all day and then eat at night. I called myself skinny fat because I literally had no muscle,” she says. “I remember going into the gym with a trainer and doing dumbbell flies and my triceps were like rubber. I left there in tears and thought from that day forward I wanted to make some changes.” Now, the 57-year-old is proof that it’s never too late to begin living the life you want. A firm believer that age is irrelevant for physical health, Neslund prefers to measure her well-being based on how she feels mentally, spiritually and physically. “Our bodies are amazing in what they can achieve with proper training and diet. Simply put, there is no magic pill or quick fix,” she says.

Tammy Neslund’s transformation story




A NEW ROUTINE The former high school athlete wakes up at 4 a.m. every day except for Sunday to break a sweat at LA Fitness. Neslund prefers a diversified training program and implements weight lifting, yoga, track, and even boxing with the help of a trainer.

Neslund’s structured scheduled is carefully planned to allow her to set and reach obtainable goals while helping to motivate others that look to her for inspiration. “I set three-, six-, nine-, and 12-month goals to achieve each year. They are spiritual, relationship, family, and financial, and I write them down on my vision board which I display on my wall so I see them each day,” she says. Neslund plans and prepares her meals each Sunday evening to minimize any distractions and make eating healthy easy throughout the week. Typical foods in her weekly meal prep plan include egg whites, lean cuts of meat, almonds, sweet potatoes, vegetables, and bone broth. “In the past I was all about instant gratification. When I wanted something, I had to have it; but now I have realized that significant change comes with time, repetition, and patience,” she says. Beyond the gym and the kitchen, Neslund is adamant that those principles apply to life in general. When she first began her fitness journey, her trainer suggested that she should participate in bodybuilding competitions, but Neslund had her doubts. Her perception was that female bodybuilders were big and bulky but her trainer was persistent and she eventually found herself in the spotlight, placing first overall in her first show. Though she got her start in bodybuilding later than most, her drive and determination led to positive results and the performance element of the sport left her hooked.

“Take chances, risks, step outside of the box, be uncomfortable, and love every chance you get.”

HELPING OTHERS Her newfound love for fitness and health was not the only major life change that Neslund made. After decades of working in office management in medical offices, she quit her job and got her aesthetician license. She now helps treat people with skin conditions as a part of Phoenix Family Medical Center and Advanced Medical Aesthetics. In addition to aesthetics, Neslund helps others on their own lifestyle and wellness paths by providing inperson and online training as a coach and accountability partner. From on social media to in line at the grocery store, she’s always answering questions and giving advice to help others change their lives through fitness. “[I tell people to] take chances, risks, step outside of the box, be uncomfortable, and love every chance you get,” she says. “Life is all about the lessons we learn along the way and how we react and come out of them.” In her free time, Neslund enjoys serving for her church, going boating and paddleboarding, and spending time with her family, who happens to be her motivation for starting anew. Neslund says she is inspired by her mom and hopes to leave a legacy of strength for her daughters. “I want to show my daughters that anything is possible and you have it inside of you to make it happen,” she says. “It is like Dorothy in the Wizard of Oz – she had the power the whole time to go home but didn’t realize it. We all have it, we just have to dig deep and find it.”

10/19 ScottsdaleHealth


relating / by Pablo Prichard, MD

Pablo Prichard, M.D. has been the Chief of Plastic Surgery at Honor John C. Lincoln Hospital for 14 years, Medical Director for Plastic Surgery and is 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

Surviving Breast Cancer What to expect with life after reconstruction surgery

A staggering one-in-eight or 12% of women in the United States will be diagnosed with breast cancer in their lifetime, according to the American Cancer Society. Currently, there are more than 3 million breast cancer survivors in the United States. No one can fully comprehend how the diagnosis of breast cancer can affect their life until they experience it personally. While survival is crucial and the first thought, few consider the emotional impact that follows as they begin the next phase as a survivor. The number of women opting for breast reconstruction after mastectomy has skyrocketed over recent years. Experts believe there are a number of factors for this trend, including health insurance coverage, improvements in treatment and increased awareness about the disease. So, what can patients expect after getting this surgery?

Physical Aspects In recovery after breast reconstruction, patients can experience fatigue, discomfort, swelling, soreness and restrictions on movement, such as lifting their arms overhead. In the first two weeks, it is recommended to start doing daily exercises, like walking, shoulder shrugs, shoulder rolls and arm swings. They should avoid any


vigorous housework, like vacuuming or moving objects, until the surgeon says it’s okay to do so. After about four to six weeks, most women begin to feel better as initial discomfort fades away and can return to routine activities. They can gradually start incorporating more light weight exercises and workouts that speed up the heart rate into their daily



regimen. During this timeframe, some will return to work if their job doesn’t involve heavy lifting and is approved by their plastic surgeon. Mental Facets People may argue that breast reconstruction is a “nonessential” cosmetic option, but there is plenty of research that shows it is critical to the emotional recovery of

many patients. Reconstruction surgery may help women feel whole again and regain what cancer took away from them, which can support them in the process of moving forward. Women may go through a period of emotional adjustment once they’ve had their breast reconstructed, as it takes time to start thinking of them as their

own. It’s a very emotional journey that everyone processes differently and all of the doubts and fears don’t go away after surgery. Just as each person’s treatment is individualized, so are the coping strategies to help them find their new normal. So, what are some ways to navigate life after cancer? Practice meditation or yoga for relaxation techniques Openly share and communicate feelings with friends, family or a professional Start journaling to help organize and process feelings and thoughts Stay active for

physical and mental health Take interest in a new hobby Join a support group or get involved in helping others As anyone is going through this lifealtering process, it’s important that they remember that breast reconstruction begins a new journey. Recovery has different phases, including emotional trauma, body image, wound healing, and return and acceptance of the new normal. A breast cancer diagnosis can be daunting, but it’s important that patients are educated on their options for treatment, reconstruction and coping for life after the disease.

beauty / by Suneil Jain

WANT TO BRIGHTEN AND SMOOTHEN YOUR SKIN? Try this simple pumpkin mask recipe you can make at home Ingredients: 2 tbsp pumpkin (organic canned) 1 tbsp raw honey 1 tbsp organic full fat cream 1 tsp organic vanilla extract Instructions: Mix all ingredients together for face, neck and decolletage. For best results, only use once a week.

The Proof is in the Pumpkin Powerful beauty benefits of fall’s favorite squash

The season of pumpkin spice lattes, carving jack-o’-lanterns and signature pies is upon us, but there is a lot more to these orange gourds than what meets the eye. The brightly colored squash has a plethora of health benefits that’ll help your skin bounce back from a long, hot summer. If you’re skeptical, don’t be. Pumpkin-based products work well on all skin types because it’s rich in vitamin A and vitamin C, which means it soothes and softens. Here are some additional reasons to incorporate the squash into your beauty routine. Anti-aging benefits Sun exposure in the desert can be brutal on your skin and that means signs of aging is inevitable. Because pumpkin is rich in vitamin A and vitamin C, it’s a powerful antioxidant. Antioxidants are a lifesaver when it comes to sun exposure because they slow damage to your

skin cells. Pumpkin is also a rich source of beta-carotene. Beta-carotene is the red-orange pigment found in pumpkin and it helps to reverse UV damage and promote the production of collagen, which improves elasticity. Dissolves dry skin If dry skin is a problem, pumpkin-based

exfoliators and moisturizes are a great go-to. Pumpkin contains natural enzymes that help dissolve dry skin cells and promote new cell production. Remember that anytime you have newly exfoliated skin, you must protect it with a physical block using only zinc oxide and/ or titanium dioxide or

you will cause more damage the skin you are trying to fix. Also, the enzymes in pumpkin products are strong enough to soothe and soften dry or cracked feet. Brightens skin tone If dry skin isn’t a problem, a little brightening of the face never hurt any-

body. The combination of enzymes with alpha hydroxy acids (AHAs), which pumpkins are packed with, also increases cell turnover to brighten and smoothen your skin. Your selfie game will be more than strong this fall. Treats acne Pumpkin is also high in zinc, which con-

trols hormone levels and oil production. If acne, blemishes or random breakouts are a problem, pumpkin-based acne products could be your answer. Also, pumpkin-based skin toners, peels and masks fight inflammation and reduce pore size. Who doesn’t want smaller pores?

Dr. Suneil Jain, NMD is a naturopathic physician and the founder and owner of Rejuvena Health & Aesthetics. Rejuvena is located in North Scottsdale and is one of the leading practices in the United States specializing in wellness and healthy aging. Dr. Jain bridges the traditional tenets of naturopathic medicine with modern advances in aesthetic medicine to provide his patients with a comprehensive plan to begin their rejuvenation and take responsibility of their health. To learn more, visit or call 480-551-9000.




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 | (Off Hayden, between Mountain View and Shea)


doctor’s orders / by Ashish Sangal, MD

Dr. Ashish Sangal is the Medical Director of the Lung Center, Medical Director of Medical Oncology and Medical Oncologist at Cancer Treatment Centers of America, Phoenix.

Thirdhand Smoke What it is and who’s at risk

Firsthand smoke is widely known as a way smokers may put themselves at risk for illnesses like heart disease, stroke and lung cancer by inhaling nicotine and other toxic chemicals in cigarettes. Secondhand smoke is commonly known as putting those around smokers in danger of also inhaling those same chemicals. What may not be so common knowledge is thirdhand smoke. Doctors know thirdhand smoke may be a new term to the general public, but researchers have been studying it for decades. So, what is it – and how can it be harmful?




How it forms Thirdhand smoke forms when smoke particles from cigarettes mix with gases in the air, absorbing into materials like clothes, furniture and walls. Once absorbed, the chemicals go through an aging process, which changes their overall chemical structure. The nicotine found in cigarette smoke reacts with indoor air pollutants like nitrous acid to form carcinogens. That gas is then continuously released into the air. This process can continue for years beyond the initial smoker’s cigarette being extinguished. Efforts like smoking with car windows open, smoking outside or using a fan to disperse the smoke won’t prevent thirdhand smoke from forming. What materials absorb it? A wide variety of materials can retain the chemicals, such as carpets, rugs, clothes, walls, furniture, walls, car dashboards -- or even your kids’ toys, blankets and bedding.

Who is at risk? Everyone surrounded by materials once impacted by cigarette smoke is at risk. However, kids are typically put at greater risk of being affected by thirdhand smoke. Why? They crawl, play, lick and are generally much closer to the materials in homes and cars. What you can do about it Unfortunately, basic cleaning isn’t effective. Typically, replacing carpet, repainting walls, or reupholstering used items may be the only options. The most important thing to remember is that because the data for thirdhand smoke’s harmful effects are still being studied, we must remain vigilant in protecting ourselves and those we love. The best way to do that: Don’t smoke, and if you have a family member or friend who does, help them quit today.

event / by David Apeji

Ryan St.Clair, Peggy Cornwall and Matt Glynn

Pete Waters and Michelle Cardini

Scott Buntin and Luke Bochansky

Live Like Kainoa K2 Golf Tournament Golfers teed off at Grawyhawk Golf Club for this third annual event, which was inspired by Kainoa Spenser, a young man who lost his limbs at the age of 19. Hosted by K2 Adventures, the day included a round on the links followed by an awards dinner overlooking the lake.

Sam Davis, Sarah Davis and Jake Davis

Nicole Newman, Kelly Michael and Kristen Sandquist

Jessica Parker, Jacob Schaefer and Lindsey Bolt

Kaipo Spenser, Kainoa Spenser, Jennifer Spenser, and Keanu Spenser

Courtenay Odden and Haley Parker

10/19 ScottsdaleHealth


Considering Buying A Home? Why Not Be Rewarded? To Learn More Call 855.333.4722 or Visit us Online at

Jason Mitchell


Profile for Richman Media Group

Scottsdale Health October 2019

Scottsdale Health October 2019