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Bethanie Mattek-Sands Americaâ€™s Tennis Rock Star talks her competitive nature, unapologetically bold style, and journey back to the court
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For Hair Loss Sufferers, the Best Just Got Better
National Hair Loss unveils an exciting new technology, using cutting-edge solutions and medical expertise to deliver breakthrough treatments.
After 6 months
ou could lose your hair for any number of reasons – genetics, hormonal imbalances, medical conditions such as Alopecia, or as a side effect of medication, just to name a few. But no matter how it happens, the result is the same: It’s a profound impact on your self-esteem, one that colors every area of your life. For Carly Klein, founder of National Hair Loss, it wasn’t enough to simply treat the patient. She wanted to treat the patient well, providing not only the foremost variety of advanced hair loss solutions, but the crucial emotional support that other hair loss clinics lacked. Never one to rest on her laurels, though, Carly continually seeks new ways for her company to improve its already exceptional level of care. One of the most innovative therapies available to hair loss sufferers is platelet-rich plasma, or PRP, which uses the patient’s own blood plasma to stimulate cellular growth. When it came to offering PRP treatments at National Hair Loss, there was no question that it had to be an exceptional experience. So, in keeping with Carly’s philosophy of going above and beyond, National Hair Loss didn’t go with your average PRP procedure; they are using a high-end medical grade centrifuge that yields an optimal platelet concentration. By performing the PRP in this manner, patients are coming in one to two times versus five or six treatments using other methods. Another way National Hair loss is helping patients with those stubborn hairs is by microneedling the scalp with Growth Factors. Growth Factors go into the skin where injuries have been created and send signals to the stem cells to come to the injury and create more collagen and elastin to heal the skin. This acts like fertilizer for growing new collagen, therefore encouraging hair growth.
After 4 months
With a focus on regenerative hair and health, National Hair loss also has seen tremendous results in hair scans. By plucking a number of hairs, they can get up to three months’ worth of data, which can provide a lot of information about what a patient needs to change and what vitamins are right for him or her. Partnering with a prestigious company that specializes in hair loss to collect this data, National Hair Loss is able to analyze the finds of the follicles – including nutritional deficiencies, food intolerances, metals and invasive organisms – and come up with an individualized plan for each patient. National Hair Loss realizes the importance of a “leaky gut” and finding out what intolerances each patient has and why those can be accelerating the hair loss. Many of these factors and deficiencies contribute to the fact that hair loss is increasingly common among a younger demographic. In fact, National Hair Loss has seen a dramatic change in patients’ ages, with patients ranging from 18 to 45 years old now outnumbering those in their 50s to 70s. National Hair Loss is excited to be able to deliver patientspecific solutions, restoring confidence and providing second chances for so many suffering from hair loss. To schedule a no-cost consultation, visit www.nationalhairlosCarly Klein sassoc.com or call 602.283.2355. Founder & President *Patients of NHL and performed by Dr. Cheri Ong
Experts in MonaLisa Touch News Update: The MonaLisa Touch has now been FDA approved in the U.S. for over 2 years and at Arizona Women’s Care more than 1000 procedures have brought amazing results to women across the Southwest region. This amazing NON HORMONAL treatment for vaginal dryness, painful intercourse, frequent bladder or vaginal infections and other symptoms that result from a lack of estrogen has revolutionized our success in treating these disheartening issues. In a recent Stanford University study, reductions in dryness and painful intercourse were especially marked, dropping an average of 75% and 66% respectively. As Lindsay (age 56) states, “I was skeptical, but I needed to try something. After the 3 treatments, intercourse was so much better I could not believe it. I actually asked my husband if we could do it again, and he was shocked! It has made such a difference in our relationship.” The MonaLisa Touch uses fractional CO2 laser therapy
to regenerate collagen and rid the vaginal mucosa of the dry atrophic cells. Three simple treatments in the office 6 weeks apart have shown incredible improvements in vaginal atrophy. These treatments take about 5 minutes and are virtually painfree, no anesthesia is needed. As women caring for women, our expertise and customer service are unsurpassed in the valley. Our staff of all-female physicians were the 1st board certified OB/GYNS in the state of Arizona to perform the MonaLisa Touch procedure. We welcome you to any of our open house seminars to learn more about the MonaLisa Touch! You will have the opportunity to meet with the doctors and talk with the patients who have had this life changing procedure. One last testimonial from Rhonda (age 61) sums up why we do what we do, “Thank you Arizona Women’s Care for offering me the MonaLisa Touch! It is an amazing treatment. I am 100% back to feeling like I did 20 years ago!”
Please join us for our MonaLisa and Sculpsure* Open House December 14th MonaLisa from 5-6pm SculpSure from 6-7pm* RSVP to Julie at 480.455.0016
the newest generation in localized fat reduction that safely reduces stubborn fat in 25 minutes! NO surgery, NO scar, NO downtime!
$200 off 1st treatment!
BACK ROW: Ann Langer M.D., JulieAnn Heathcott M.D., JulieAnne Castilla M.D. FRONT ROW: Kelly Helms M.D., Julie Kwatra M.D.
Call Julie at 480.455.0016 9823 N. 95th St. Ste 101, Scottsdale, AZ 85258 www.ArizonaWomensCare.com
content / December 2017
Americaâ€™s Tennis Rock Star talks her style, fierce competitive attitude and recovering from her injury
12 e d note 16 health
Obesity in the U.S., walking to reduce death risk, the dangers of dining solo, incentives for quitting smoking, depression in teens, and the importance of sleep on your health
The Load E-Cargo bike
Brussels sprouts and kale salad
Andrea Kaye Goodman
The Boot Camp Babe got back in shape and now sheâ€™s helping other women do the same
26 food Slope style
28 weight loss News to know
“WHEN IT COMES TO TRANSFORMING SMILES, I ONLY TRUST DR. B.” CALL TODAY TO SCHEDULE YOUR APPOINTMENT 480.860.0092
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content / December 2017
30 solo scottsdale Meet Julie
Strong to the core
34 balance Hiking happiness
36 nutrition Plant-based holiday eating
38 scottsdale soul A baby spinach salad, seven tips to keep your gut healthy, a new self-hypnosis book and artwork at Mountain Shadows
Events this month, a new childrenâ€™s book, themed yoga, a new dating app, and Original ChopShop comes to Paradise Valley
Cool Weather Gear Crazy Facts About Snow On the Slopes Style
Bethanie Mattek-Sands Americaâ€™s Tennis Rock Star talks her competitive nature, unapologetically bold style, and journey back to the court
RICHMAN MEDIA GROUP
ON THE COVER: Bethanie Mattek-Sands, photo by James Patrick, www.jamespatrick.com.
content / December 2017
42 crazy 8s Let it snow
Get ready to work those abs
44 toys, tech & gear Itâ€™s cold out here!
College depression: what to look for and how to help
Winter skin care tips
Driving Out Domestic Violence
58 endurance Black toe syndrome
Celebrate THE SKIN YOU’RE IN Scottsdale’s Premiere Non-Invasive Body Contouring Center Is Now a Full Medical Spa In a NEW Expanded Location.
Same trusted clinical staff. Now offering more treatments including: Injectables, Coolsculpting®, Laser Skin Tightening, Laser Sun Damage Removal, Peels, facial & Skin Care SCOTTSDALE’S PREMIER NON-INVASIVE BODY CONTOURING CLINIC! Contour You is a Coolscuplting Certified Practice in Scottsdale AZ
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Give the gift of healthy beautiful body and skin! Purchase a keepsake gift box loaded with your choice of products or services.
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ed note / December 2017
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 Phoenix 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!
The holidays are a time for giving, spending time with friends and family and appreciating all you have. Our cover feature, Bethanie Mattek-Sands, knows a thing or two about appreciation. The gold medalist and U.S. Open winner (who is also a seven Grand Slam title holder and has over 15 Women’s Tennis Association doubles titles) has a lot to be thankful for. We caught up with the fierce competitor about how she is recovering from her injury and when we can expect to see her back on the court. On page 46, she opens up about her life outside of the tennis world and what she has learned about herself since her injury. The temperatures this month, while a nice welcomed break from the summer’s heat, mean that you need to layer up a bit. We’re talking warming up (with clothing) for your winter workout on page 44. The weather also signals that it’s time for many Valley residents to drive north and hit the slopes. On page 26, we’re sharing some stylish snowboarding and skiing gear to look cool while heading down the mountain – or just hanging inside by the fire at the lodge watching the snow fall. And, speaking of snowfall, were also sharing eight crazy facts about snow (page 42). Since Phoenicians don’t get to see it in their own town, we figured it might be nice to be prepared for your next snowy vacation. In terms of the holidays, we’re highlighting some plant-based meals to work some extra veggies in during all of those indulgent meals on page 36. If you’re looking to get active to work off the extra cocktails and desserts you’re having this month, check out our core workout on page 32. Or, maybe you’re going to play a round of golf and enjoy the weather instead of being inside. Check out the do’s and don’ts of golf etiquette on page 20. Stay warm and we will see you next year! Happy holidays,
REJUVENATION center for anti-aging & regenerative medicine
480.526.5106 8841 E Bell Rd. #102 Scottsdale, AZ 85260
Gabby Richman Editor-in-Chief firstname.lastname@example.org Find our magazine on Facebook!
H AND I N ST I T U T E MI C H A EL F I TZ M A U R I C E, M D 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.
S PEC I A LT I E S -
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. #201 Scottsdale, AZ 85260
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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.
/ complied by Kelly Potts
A List no one Wants to top Americans will not be escaping the obesity epidemic crisis anytime soon. Nearly 40 percent of adults and 19 percent of youth are obese, the highest rate the country has ever seen in all adults. There has been a 30 percent increase in adult obesity and 33 percent increase in youth obesity despite government-focused efforts to address the issue. Source: www.cnn.
Take a Walk
“Lonely” people lack a strong social support system and are therefore more vulnerable to the physical wears and tears of stress and anxiety.
Add a walk to your routine. New research suggests even a bit of regular walking can reduce your risk of death. Previous research has linked regular walking with a lower risk of heart disease, diabetes, and breast and colon cancers. However, many American adults don’t get the recommended levels of walking or other types of exercise. The recommended amounts are at least 150 minutes of moderate or 75 minutes of vigorous physical activity a week. Source: www.medlineplus.gov.
Table for Two Dining solo can be fun (finally, time to yourself!) but a study shows doing it too often can take a toll on your health. The study revealed men who eat by themselves at least twice per day are more prone to develop metabolic syndrome, risk factors for pre-diabetes, high blood pressure and high cholesterol, than people who always eat with others. “Lonely” people lack a strong social support system and are therefore more vulnerable to the physical wears and tears of stress and anxiety. In turn, they’re at higher risk for developing stressrelated diseases or conditions, such as heart disease, diabetes and high blood pressure. So, grab a friend and make a fun dinner! Source: www.nbcnews.com.
SUNDAY, DECEMBER 24 | 9pm-2am
MAYA - 7333 E Indian Plaza, Scottsdale 85251 Looking for something to do on Christmas Eve? MAZELPALOOZA brings together hundreds of Jewish young adults in one place. Can’t wait to see you there!
Tickets on sale Oct. 31 at
MAZELPALOOZA.ORG Questions? email@example.com
$18 BENEFITS the Jewish Federation of each ticket
of Greater Phoenix’s Annual Campaign
According to a 2015 study, a little over 15 percent of adults in America – or 15 out of every 100 adults – smoke cigarettes. Source: www.cdc.gov.
Money Speaks for Smokers Financial rewards and personalized support can improve a smoker’s chances of quitting, a new study finds. The study showed that a successful intervention to help individuals quit smoking should focus on both assisting with resources and providing financial incentives. If you are having a hard time quitting, a small financial gain (saving money, buying that expensive item you have always wanted) can help you finally kick the habit for good.
Watch Your Teens Depression is on the rise in the United States – especially in teens. In the last 10 years, depression has risen significantly among Americans ages 12 and older, with the most rapid increases seen in young people. Depression frequently remains undiagnosed, yet it is among the most treatable mental disorders. Keep an eye on your teen for signs and symptoms of depression, as they will be the least likely to reach out for help. Source: www. sciencedaily.com.
Source: www. medlineplus.gov.
When Sleep Hits Home We all know sleep is important, but research shows we don’t take the side effects of little sleep seriously. And, you might not realize that a chronic lack of sleep is bad for your health, making you vulnerable to other illnesses and conditions. According to a 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 shut eye tonight. Source: www.nbcnews.com.
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/ by Mike Poe
Respect the Game: 8 Rules for Proper Golf Etiquette If you’re new to golf, the sheer number of rules can seem daunting. The game is meant to be a fun escape from the real world, but not knowing the ins and outs of how to act can make it more stressful than it needs to be. Look over these eight etiquette tips to make sure your round goes as smoothly as possible. You may not get a hole-in-one, but you’ll certainly have a great time playing a beautiful game. 1. Show up at least 30 minutes early Golf courses plan their tee sheets down to the minute, so anyone who shows up late puts the sheet in danger of delay. Don’t be the group that holds everyone else up! Try to arrive up to 30 minutes early to get checked in, practice and make it out to the first tee with enough time to spare. 2. Dress to impress Courses may be a little laxer with their dress code, but out of courtesy to the game, make sure to look as neat as possible for the round. This includes Bermuda shorts, a collared or mock-neck shirt and proper golf shoes. In fact, most golf courses
will explain their requested dress attire on their websites. 3. Practice, practice, practice Following rule No. 1, make it a point to stop by the practice area to warm up. Hit some balls off the range and spend a couple of minutes on the putting/ chipping greens to get a feel for the speed of the grass. Starting a round without warming up can sometimes be the reason you end up hitting way over par. 4. Don’t talk while other players are hitting Whether you’re playing a round with your friends, or pairing up into another group, make sure to keep quiet during
everyone’s hit. It can be really easy to get distracted if it’s not your turn, but you don’t want to be the reason someone misses their shot. The same goes for driving down the cart path past another group playing. Remember to be courteous! 5. Be aware of your surroundings If you’re up to hit, make sure the others in your group are nowhere near the line of fire. Hitting someone with a ball or club is the fastest way to ruin a round. This applies to other groups as well. If you think your ball is going to land near another group, yell “fore” as loud as possible and apologize,
depending on where it falls. 6. Don’t walk in my line Similar to No. 5, stay out of someone else’s line when it’s their turn to hit. If someone says “watch my line,” they’re talking about the path on the green their ball will take on its way to the hole. If you walk across that path, you risk leaving your footprint on the soft greens and interfering with the putt. Either take a large step across the line or walk around it entirely if you need to. 7. Keep up with the pace-of-play The golden rule is to keep up with the group in front of you, not ahead of the group behind you. If
you’re a beginner, make sure to start off on a course that is tailored for you. The rule for timing usually goes as follows: nine holes should take between 2 and 2 ¼ hours and 18 holes will be around 4 to 4 ½ hours. If you are lagging behind pace, the course will send a ranger out and you definitely don’t want that. 8. Don’t take it too seriously After you start playing more often, these rules will become second nature. Remember that at the end of the day, this is supposed to be fun and exciting, so treat it as such. Go with family or friends and plan on having a good time!
With more than 20 years of experience in the golf industry, Mike Poe is currently head of the Golf Program at Quintero Golf Club. Located near Lake Pleasant in Peoria, Quintero Golf Club has been ranked the Best Public Golf Course by both “Golf Digest” and “Golf Weekly Magazine.” For more information, visit quinterogolf.com.
Hide your braces,
not your smile. Gaining confidence in your smile can literally change your life. Dr. Ken Danyluk of Team Orthodontics will give you the smile youâ€™ve always wanted.
Everyone will notice the difference, but only you will know the secret behind your smile.
8765 E. BELL ROAD #201 SCOTTSDALE, AZ 85260
splurge / by Matt Bennett
A Revolutionary Ride Load up and pedal on
The revolution begins in the crowded streets of the city bustling with commuter traffic. Safely and comfortably – thanks to the full suspension – pass the long lines on the Load E-Cargo bike from German designer, Riese & Müller. Retire your car for the day and find new freedom with this alternative electric transportation method. You’ll be surprised by its sportiness, despite its ability to carry up to 200 pounds, and it can travel up to 100 on a single charge. The challenges of everyday life, like transporting all of the picnic necessities to the park, will no longer be any trouble at all. Quick rider changes are a piece of cake since the handlebar and saddle can be adjusted to almost any body size. Optional child seats, seatbelts and rain cover are available. Starting at $6,900 at Riese & Müller, www.r-m.de.
Say Hello to CoolSculpting
Say goodbye to stubborn fat.
No matter how much you eat healthy and exercise, it’s virtually impossible to lose those annoying muffin tops, love handles and belly pooch. Introducing CoolSculpting® – a natural, non-surgical contouring treatment that uses cooling technology to noticeably eliminate fat. CoolSculpting® is an FDA-cleared, patented procedure that uses a targeted cooling process to kill the fat cells underneath the skin. Only fat cells are frozen, and your healthy cells are not affected. There are no knives, no needles, and no scars. Once crystallized, the fat cells die and are naturally eliminated from your body. Unlike a lot of other procedures, CoolSculpting® takes very little time and is pretty simple to fit into your daily life. Each treatment lasts 35 minutes – so you can easily fit your appointment into a lunch break.
Benefits of coolsculpting® ✽ ✽ ✽ ✽
No cutting, no needles, no downtime Safe, comfortable, and convenient Natural and effective Clinically proven and FDA Cleared
Results in as little as three weeks! ilable Now Ava bags le d d a S r fo and Legs!
16 WEEKS AFTER COOLSCULPTING® TREATMENT Procedure by Eric Bachelor, MD, FACS
Fall Special! Buy Three Areas Get One FREE* New patients only. Expires 12/31/17.
*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 December 31, 2017. 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.
8 WEEKS AFTER COOLSCULPTING® TREATMENT Procedure by Leyda E. Bowes, MD (-6 pounds)
Coolsculpting® is also for Men! If you’re a man looking to eliminate stubborn fat in problem areas such as the chest, back, waist and/or stomach, CoolSculpting may be the treatment you’ve been waiting for!
CALL ARIZONA AESTHETICS CENTERS FOR A FREE CONSULTATION TO DETERMINE IF YOU ARE A GOOD CANDIDATE FOR COOLSCULPTING®.
Arizona Aesthetics Centers • 480-656-5311 • Lewis Heller M.D. • 7450 E Pinnacle Peak Road #258, Scottsdale, AZ 85255 • www.arizonaaesthetics.com
/ by Good Thyme Kitchen
Brussels Sprouts & Kale Harvest Salad
Serving size: 4-6 Salad: 3 cups lacinato kale, stemmed and cut into thin strips 1 pound Brussels sprouts, sliced thin cup toasted walnuts ½ red apple, sliced into thin wedges ¼ cup fresh pomegranate seeds ¼ cup blue cheese, crumbled Dressing: 1 tablespoon dijon mustard 1 tablespoon 0 percent greek yogurt 1/4 cup red wine vinegar 1 tablespoon honey ¼ cup good quality olive oil 1 clove garlic chopped kosher salt and pepper to taste
In a large salad bowl, add kale and Brussels sprouts then toss with remaining salad ingredients. Add salad dressing ingredients to a blender or use an immersion blender to blend ingredients. Drizzle vinaigrette over salad and toss. Serve immediately.
Kari Backlund and Courtney Francis are the founders of www.goodthymekitchen. They are recipe developers that focus on healthy, easy and realistic cooking that the entire family can enjoy.
Your skin deserves to be in the hands of a specialist!
Anne Walter, MD, FAAD Board Certified Dermatologist Fellowship Trained in Mohs Micrographic Surgery & Cosmetic Dermatology
Medical â€˘ Surgical â€˘ Cosmetic Dermatology & Skin Surgery Specialists provides expert medical, surgical, and cosmetic dermatological care. We use state-of-the-art equipment and techniques to improve the health and appearance of your skin. Dr. Walter will work with you to customize a treatment plan to meet your skin care goals. Call to schedule your appointment today!
480.405.1035 | www.skinspecialistsofaz.com 8415 N Pima Rd Ste 212 Scottsdale, AZ 85258
Hit the Slopes The coolest styles for snowboarding and skiing
The Explorer backpack with ski straps, $249 at Db Equipment, www. douchebags.com. Scope snow goggles, Smith, $70 at Nordstrom, 480.946.4111. Insulated ski pants, Helly Hansen, $200 at Dick’s Sporting Goods, www. dickssportinggoods.com. Ski helmet, Smith Valence, $180 at L.L.Bean, www.llbean. com. Men’s Mutiny snowboard boots, DC Shoes, $199.95 at Dick’s Sporting Goods.
weight loss news / complied by Kelly Potts
Belly fat and Cancer A new study from Michigan State University revealed that excess visceral fat, otherwise known as the deeper layer of belly fat which takes up residence in and around your organs and makes for a rounder belly, may raise your risk of cancer. While some visceral fat is normal, research shows excess visceral fat, rather than subcutaneous (the top layer) fat, has the biggest impact on health. Michigan State University researchers examined mice and found that their visceral fat tissue produced large amounts of a protein, called fibroblast growth factor-2 or FGF2, that can cause a formerly healthy cell to turn cancerous. Researchers also collected samples of visceral fat tissue samples from women undergoing hysterectomies and evaluated their levels of the cancer-promoting protein. Upon transfer into mice, the samples containing higher levels of FGF2 triggered more cancer tumors, linking the protein produced from visceral fat to cancer formation in humans. Source: www.health.usnews.com.
Counting Your Macros There’s a new diet trend, known as “If It Fits Your Macros” eating plan, also known as IIFYM or “flexible dieting.” By carefully monitoring the macronutrient components of the
diet, along with calorie intake, you can eat whatever foods you want and still lose weight. The overall concept is similar to many popular plans in that you can eat what you want as long as you’re keeping your
calories at a certain level. There are many ways to count your macros, and a nutritionist can help each person find their level of macros and get you on your way to “IIFYM.” Source: www. menshealth.com.
Label Lies Be careful when you reach for foods labeled “healthy” – new research suggests if they have hidden high levels of sugar, you may snack more. Previous studies have shown that sugary foods can make a person feel hungrier later in the day. But these latest findings reveal that people can exercise some self-control over sugar-driven hunger if they are given fair warning through product packaging. So, read your labels a little more carefully before you write it off as “healthy.” Source: www. medlineplus.gov.
When being “Type A” Hinders Weight Loss Type A personalities are known for being punctual, organized, and rule-following. However, these qualities also mean you can get frustrated with mainstream diets and workout programs when they don’t work. The problem is that these programs have a one-size-fits-all structure to appeal to the masses. So for Type As committed to a program and following it diligently but frustrated by failure, it may be the program that’s a failure, not them. The key for people with Type A personalities, as well as everyone else, is to find a weight loss program that works for you and your lifestyle, not others. Source: www.cnn. com.
THE EFFECTIVE MEDICAL MASSAGE: MYOFASCIAL THERAPY
Dr. Geier talks a new treatment for pain management Wouldn’t it be great if you could treat the majority of all pain related symptoms with a non-invasive approach? Now, you can. As a Chiropractor, my education and training was focused on relieving pain by influencing the nervous system through the use of spinal manipulation. However, in my practice I intently focus on the myo, which is the Latin term for muscles and connective tissue called fascia. Here in lies the term Myofascial therapy. When treating pain, I chose to focus on the myofascia of the body because this is the most important component to influencing the Central Nervous System to decrease pain, specifically honing in on treating this pain by taking an alternative, non-invasive approach. Unfortunately, myofascial therapy receives little attention as a major source of pain and is seldom taught in modern medical school training. Even more unfortunate is the lack of insurance reimbursement for this important therapy. So, let’s dig into the topic a little deeper.
running through, around and crisscrossing every inch of your body including muscle, organs, blood vessels, nerves, spinal cord, brain and skin. The central nervous system receives its greatest amount of sensory nerves from myofascial tissue. This means that the fascia is as important or more important than muscle in sensory input delivery. The key to this statement is that your myofascia becomes the byproduct of your environment without you even realizing it. It experiences stress, memorizes chronic poor posture, feels the weight of your head sitting at the computer all day, and permanently holds onto old untreated injuries. As a result of never ending signaling to the brain, the body develops symptoms like pain and endocrine dysfunction like adrenal fatigue, dysfunctional mood and brain fog, to name a few. If the fascia controls the information that can influence the brain, then this is the first step to calming down the body’s pain response and also improving overall global body function.
THE SCIENCE BEHIND PAIN AND MYOFASCIA The muscular system is the largest sensory organ. Approximately 50 percent of your body weight is made up of about 400 skeletal muscles. Your fascia is actually one giant interconnected web of connective tissue
WHAT IS MYOFASCIAL THERAPY? It is a deep tissue treatment involving the breakdown of fascial adhesions known as trigger points. These trigger points ultimately create a permanently shortened muscle, resulting in pain and muscle dysfunction and, in turn, weakness and uncoordinated movements. Myofascial therapy can be performed in many ways including by a practitioner’s hands, using tools that break down adhesions and stretching. This therapy proves to be a very efficient and effective therapy for pain management, improving athletic performance and reducing cellulite.
COMMON INJURIES RELATED TO MYOFASCIAL TRIGGER POINTS • Pain or stiffness in your neck, mid- or lowback • Headaches or jaw pain • Sciatica and other nerve related symptoms like numbness and tingling • Tendonitis, Bursitis and Plantar Fasciitis • Joint pain especially in your shoulder, knee or wrist • Generalized dull, achy pain • Athletic performance issues
HOW DOES HEALTHY FASCIA BECOME UNHEALTHY FASCIA? This happens when extra layers of fascia grow due to stress, trauma, repetitive motions, dehydration and inflammation. Inflammation comes from repetitive working out or even eating inflammatory foods such as (but not limited to) sugar, fried food, certain oils and processed wheat.
CALL 480.800.4924 AND MENTION SCOTTSDALE HEALTH MAGAZINE TO RECEIVE 20 PERCENT OFF A PACKAGE OF THREE VISITS, EQUALING $149. Dr. Geier is located inside Jewish Community Center (JCC). A JCC membership is not required to be treated. Sign up to see Dr. Geier and also receive a one week pass to the JCC!
solo scottsdale / by Gabby Richman / photo by Mark Morgan
Each month, Scottsdale Health features one local single. This month, meet…
Julie Age: 49 About me: I’m the person who strikes up conversations with strangers everywhere I go. My friends call me a “people gatherer.” My work involves public speaking and private coaching to train people to make better decisions in their business and personal life – so being a people person comes in very handy. I look for the humor in everything. I’m Midwest born and rooted, and an Arizona State University grad who loves dogs, sports, the performing arts, CrossFit, yoga and meditation. I have a huge sweet tooth, especially for cake. I don’t have human kids but have a goofy, spirited dog who makes me laugh constantly. I believe 20-minute naps can change your life. Feeling offended is a waste of energy. As my father always said, “it’s a great life!”
My favorite TV show is: Game of Thrones. I read all of the books too. The show has a talented cast, complex character development, beautiful settings and costumes and a bit of fantasy. All the ingredients for an interesting life! What I’m looking for in a significant other: A man who makes me laugh, challenges my intellect and can keep up with my sarcastic wit. He needs to be active, social and financially stable with a refined sensibility. I like a mind open to new things. I come from a very large family so he can’t be too shy! The most important qualities to me are: Personal responsibility, accountability and generosity. The least important qualities to me are: He likes chick flicks.
Interested in meeting Julie? Email her via gabby@ richmanmediagroup.com. Please put “Julie” in the subject line. Interested in being featured yourself in an upcoming issue? Send an email with your name, age and a recent photo for consideration to the same email, with “Solo” in the subject line.
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.
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/ by Patrick Thomas / photos by James Patrick
4 plank movements to combat holiday indulgences
During the holidays, it’s easy to reach for that extra dessert, alcoholic beverage or scoop of your favorite warming casserole. While these comforts can be delicious, they can also be detrimental to all of the hard work you have put in this year at the gym. Here’s a quick plank routine to help you bust that gut through the holiday season. The workout requires no equipment and should take less than 10 minutes. So, no excuses this year – start 2018 with some muscle in your mid section.
Patrick is a native of Scottsdale, AZ with over 10 years of experience as a weight loss expert and strength coach. He’s an avid golfer with a passion for the game. He recently launched his new workout program specifically designed to help golfers become stronger. Patrick Thomas Fitness is conveniently located in the Scottsdale Airpark. www.patrickthomassfitness.com. Contact at patrick@ patrickthomas.fit or 480.278.5701
HOW IT LOOKS: You’ll do four hardcore plank variations. Complete the workout in the order listed. You’ll perform 10 reps of each exercise, except the last exercise, plank jacks, which you’ll do for 20 reps. Rest at the end of each circuit for one minute and do a total of four rounds. High to low plank: Begin in a pushup position, with your hands under your shoulders. Tighten your abs and glutes, and keep your body in a straight line from head to heels. Start by bending your left elbow and lowering your forearm to the ground, then repeat
with your right arm. From the low plank position, push your body up with the left arm and then with the right arm to finish at the high plank position to complete one rep. Repeat for a total of 10 reps. Side plank with leg crunch: Begin
in a side plank position, with your elbow under the shoulder and your other hand lightly touching your head. Lift your body into a side plank position with your hips up and torso straight. Start by bringing your right leg up toward your shoulder, and lightly
tap your right elbow. Lower your leg back to the starting position to complete one rep. Repeat for a set of 10 reps on each side. Single leg plank lift: Begin in a low plank position, with your elbows under your shoulders. Tighten
your abs and glutes, and keep your body in a straight line from head to heels. Start by lifting one leg into full hip extension, then lower your foot back to the ground. Repeat for a set of 10 reps on each leg. Plank Jacks: Begin in low plank position,
with your elbows directly under your shoulders. Tighten your abs and glutes, and keep your body in a straight line from head to heels. Like the motion of a jumping jack, jump your legs wide and then back together. Repeat for a total of 20 reps.
balance / by James Klopovic
James Klopovic wrote the recently released guide, “The Honest Backpacker: A Practical Guide for the Rookie Adventurer over 50,” with his daughter, Nicole Klopovic, to inspire his fellow baby boomers (and others) to stay active, take the road less travelled, and experience the wonders of the trail. He lives in Morrisville, North Carolina.
Sensible Hiking A step in the right direction
Getting into nature is a gateway to many rewards: increasingly better health, becoming a more interesting person and understanding what makes you happy. When preparing to trek into nature, sensibility is the watchword. Until you understand what kind of hiker you are and what kind of hike suits you, start with a few basic pieces of equipment, such as foot gear, a hip pack, hiking poles and a good broad brimmed hat suitable for an easy day hike. Then add gear as you work up to the hiking that suits you. Hitting the trail is more than being properly outfitted – it’s knowing your capabilities. Walking even the easiest path can be challenging, so it’s important to focus holistically; your body, mind and spirit. This optimizes your experience and puts you on the path to a lifetime of healthier living.
Body Conditioning Conditioning your body is essential, as it prepares you for the demands of hiking and helps prevent injuries. It’s a combination of factors, the first of which is physical. You should ease into exercising, because there can be a major difference between a 20- and 60-minute workout. If you can join a gym staffed with experienced conditioning coaches, it’s a good investment. Work up to a variety of ageappropriate exercises that focus on stability and flexibility (yoga), mobility (core), and strength and endurance (CrossFit, swimming, spinning). The goal is to develop a varied
fitness routine five times per week. It’s also important to know the difference between activity and exercise. Nutrition Conditioning also involves nutrition. Education and a change in eating habits will go a long way to ensuring your trek is fun, safe and well-fueled. Learn the proper amounts and types of carbs, proteins and fats most conducive to hiking and to your health. Learn to shop around the edges of the grocery store for what grows in the earth, not necessarily what walks on it. Be resolute and disciplined for at least six months. You will find that the body craves what is good for it.
Mental Conditioning The third element is mental conditioning. There’s more to hiking than putting one foot in front of the other. Work on “The Art of The Walk” to practice mindfulness which is a way to understand what is meaningful to you. Appreciate the gifts of the trail – nature, people and what you become. You will find that hiking can change your outlook on life, how you choose to live it, how you make friends and share experiences with others. If you consider that we will generally enjoy longer lives than ever before, we will have more time to enjoy healthy pursuits – and make a difference. Hiking is really preparing for vital and vigorous longevity. For the novice hiker, it’s a step in the right direction to enjoying a more fulfilling life further enriched by being tuned into the body, mind and spirit of it all.
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nutrition / by Karey Northington
Plant-based Holidays ’Tis the season to reap the benefits of a veggie-packed plate
Plant-based dieting is on the rise, and with good reason – processed foods are the vast majority of the American population’s sustenance. The 2015 Dietary Guidelines for Americans recommendeds people consume 2 ½ cups of vegetables per day and 2 cups of fruit per day for a 2,000-calorie diet. Furthermore, loading up on fruits and vegetables may help your health, with proof that they reduce your risk of heart disease and cancer, Type 2 diabetes, and lower your blood pressure. The diet focuses on the benefits of foods that you’ll inevitably consume more often – fruits, vegetables, whole grains, beans, and nuts – and puts less emphasis on removing animal proteins. Itching to see how you feel upping your micronutrient ante and eating less processed food? Here’s how to incorporate plant-based items in this year’s holiday spread.
Karey Northington is the owner of Northington Fitness and Nutrition, ProteinHouse Gilbert, and a published fitness cover model. She holds a Bachelor›s degree in both Nursing and Psychology. Karey is a CISSN certified sports nutritionist and certified personal trainer. She competes as an IFBB professional athlete in the bikini division.
Pump up Your Salad Is a dinky iceberg lettuce salad with a few croutons the norm at your gathering? Step up your salad game with enticing ingredients such as artichoke hearts, corn, and quinoa. These healthy and hearty additions add flavor and intrigue. Another option is adding fruit like pineapple or pears to your salad – don’t be afraid to go seasonal! A little sweet touch will have your diners reaching for seconds. Bonus: A roasted beet salad is a flavorful alternative to the traditional Caesar and brings in an ingredient most people might not eat on a regular basis. To make, drizzle beets with olive oil and wrap them in tin foil. Roast them in the oven until they you can easily put a fork through them. Peel the fresh beets and mix with spring greens, low-fat cheese, and pair with a light vinaigrette. Pasta Swap Out Just because a recipe calls for pasta doesn’t mean you have to include it. Spaghetti squash, butternut squash and zucchini are great alternatives, and a way to add a few
make a hearty loaf with brown-green lentils and brown rice. Consider adding pecans or walnuts and top with a creamy mushroom gravy. You won’t miss the meat and will be able to sneak extra veggies in the main meal.
A roasted beet salad is a flavorful alternative to the traditional Caesar and brings in an ingredient most people might not eat on a regular basis more vegetables on your menu. For example, a regular lasagna – while delicious – can be heavy and dense. Instead, use zucchini as the noodles for this holiday dish. Your guests can feast on a rich, warm casserole while still saving room for dessert or enjoying a libation. Zucchini as a replacement for lasagna noodles creates a delicious alternative for 80 calories, 7 grams of protein, 10 grams of carbohy-
drates, and 2 grams of fat. A slice of traditional lasagna weighs in at 425 calories, 21 grams of protein, 45 grams of carbs, and 18 grams of fat. You can also switch up the traditional flavors by using Swiss chard instead of spinach, which will add a salty flavor. Experimenting with a variety of vegetables will not only allow you to obtain a full range of vitamins and minerals but will also keep your meals exciting.
Bonus: Do you have family members and friends who are vegan? Try subbing the ricotta cheese for cubed soft tofu. Legumes and Grains Takeover If you’re making something with ground meat – whether it’s a burger, stuffed pepper or meatloaf – but don’t want to use meat, using the perfect combination of lentils and brown rice could be the perfect solution. This holiday,
Raise the Steaks Consider using cauliflower or eggplant instead of red meat when making a steak dinner for your guests. Cauliflower steaks are surprisingly hearty and equally tasty. To make, roast large slices of cauliflower in the oven using a cast iron pan. Add seasonings like thyme and rosemary and drizzle olive oil to make the steaks a perfect crisp golden brown. Not only will adding more fruits and veggies to your menu give your meals color and flavor, but you’ll also add volume without adding calories. The extra fiber in vegetables will keep you feeling full longer and your digestive tract happy through the various holiday meals. This means you might be able to eat more, but still start the year off healthy when the clock strikes midnight.
7 Tips for gut Health During the Holidays
/ by Tina Anderson, CEO, Just Thrive Probiotic, www.justthriveprobiotic.com.
Spinach Pecan Salad
Recipe provided by Grimaldi’s Pizzeria Ingredients Grimaldi’s House Dressing: ½ cup Red Wine Vinegar 1 cup Olive Oil
Let’s face it – the holidays are tough on digestion. The stress of the season (which tends to slow the digestive system), combined with too much running around plus travel (germs!), not to mention over indulgence in food and drink (a digestive nightmare!), can take a serious toll on the state of our gut. The gut is the foundation of your health. When digestion is optimized it’s likely that your whole body feels and works better. Read below for seven well-considered tips for better gut health during the holidays.
1 tablespoon minced red onion
1. Pack healthy snacks. When traveling to visit family and friends, be sure to pack nutritious, onthe-go snack foods like nuts, veggies, and whole fruit. Healthy snacks keep you from reaching for sugary treats.
4 ounces Baby Spinach
2. Hydrate. Be sure to DRINK ENOUGH WATER! Water helps keep your digestive system well-lubricated and moving, helping you to avoid constipation from dehydration and stress. Add a lemon wedge for extra flavor. 3. Slow down and don’t overdo it. Overeating or drink-
ing too much alcohol can create stomach distress, causing your gut to become overwrought. Don’t hurry when you eat! Gulping can cause gas, indigestion and bloating. 4. Bring a favorite dish to the party. Most holiday parties are centered around food. If you have food sensitivities, bring a dish that you love and can eat to the party. Steer clear of your “temptation foods” that you know will upset digestion. Instead, fill up at the veggie tray – your body and your gut will thank you! 5. Schedule in some “me” time.
Big family gatherings can be challenging! So, hit the gym, get a massage, or take a walk. Try to incorporate deep breathing techniques for mental and emotional balance into your “me time” to alleviate the negative effects that stress has on the digestive system, including acid reflux, gas and stomach cramps. 6. Get good sleep – and be consistent! SLEEP IS ESSENTIAL! Lack of sleep leads to lack of focus and decreased functionality. And… it’s hard on the digestive system. When you sleep, your body has a chance to detox, rebalance and
restore. Try to get eight hours a night and see how much better you feel. 7. Last, but not least: Take a daily probiotic. Probiotics help to recondition your gut, removing the impurities (bad bacteria) so the good gut bacteria can flourish. Look for spore-forming, bacillus strains that survive stomach acids and make it all the way to the intestines where they can do their good work. New Research shows that specific bacillus strains can reverse leaky gut in as little as thirty days!
Pinch of salt Pinch of black pepper ¼ teaspoon Oregano Spinach Pecan Salad:
1 tablespoon Dried Cherries 1 tablespoon sliced red onions 1 tablespoon goat cheese Candied pecans to taste 1.5 ounces Grimaldi’s House Dressing Instructions Whisk together all dressing ingredients vigorously to emulsify into a vinaigrette. Combine all salad ingredients and toss with dressing.
/ couresy of Mountain Shadows
WE’LL GIVE YOU THE SMILE TO FIT YOUR LIFESTYLE.
Because you deserve to have perfect teeth to go along with your perfect look. Culture & Cocktails Mountain Shadows launched its inaugural exhibit FLW 150: Image & Influence at The Gallery. On display through December, the exhibit features Frank Lloyd Wright’s work through the lens of noteworthy artists - Pedro Guerrero, Brian Alfred, Elysia Holland Michaelsen, Mark Bennett, Carrie Seid and Jan Maarten Voskuil. Paintings, sculptures and lithographs reflect each artists’ homage to the pioneering architect. Throughout the duration of the bold installation, art patrons and guests can toast with another tribute: The Frank Lloyd Wright Delight, a specialty cocktail mixed with gin, cranberry juice, fresh lemon and lime juice and ginger ale garnished with candied citrus, available at the resort’s own The Living Room or Hearth ’61. www. mountainshadows.com.
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*$0 DOWN, 0% FINANCING! Hypnosis Help Everyone loves the holiday season, but it often goes hand in hand with overeating, excessive drinking, stress, or the blues. That’s where world-renowned hypnotherapist Grace Smith comes in. As the founder of both Grace Space, “Your Virtual Hypnotherapist,” and Grace Space Hypnotherapy School, Grace has used science-backed hypnotherapy to heal thousands. Her first book on self-hypnosis, Close Your Eyes, Get Free, will be hitting shelves in major book stores late this month. In the book, she shares practical advice and exercises that she uses in her private hypnotherapy practice. Readers will learn how hypnosis can be the most rapid and effective tool to increase self-worth and empowerment, reduce stress and anxiety, quit bad habits, and more. Smith offerers practical strategies and simple exercises anyone can do anytime, anywhere. Now available for pre-order on Amazon, www.amazon.com.
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Mark Your Calendar Stay active with Valleywide events happening this month
Vow to Drive Sober 5K | 1 Mile Run, Walk and Wheel Dec. 9, Next to Chase Field This event, put on by Team Brandon: The Next Step Foundation, is in honor of National Impaired Driving Prevention Month, which is December. Come out to help raise awareness about the life-altering effects of drinking and driving, show your support and have some fun. The event starts next to Chase Field, home to the Arizona Diamondbacks, in the heart of Downtown Phoenix. 6-11:30 a.m. $30-$65. www.vowtodrivesober.org.
The Tale of Chrismas Steve Rich Berra, nationally syndicated radio host of iHeart Media’s Johnjay and Rich Show, recently debuted The Tale of Christmas Steve, a hilarious and heartwarming holiday children’s book. The whimsical story about a Christmas elf is a timely reminder that everyone has something unique to offer — no matter the outside package. The story is one Berra used to tell his own kids, with a Christmas twist. Illustrated by Design Art Studio and published by Branded Pros, the 32-page hardcover book is available for purchase at www.christmassteve.org and on Amazon. Proceeds benefit the Johnjay and Rich Christmas Wish program, a division of #LoveUp, which provides food, clothing, comfort and holiday presents to those in need.
Over the Edge Dec. 9, CityScape Phoenix Participants will support Special Olympics Arizona by rappelling off of a 27-story skyscraper in the heart of Downtown Phoenix. This is a pledgebased fundraiser where people will rappel and raise money ($1,000) to support 16,000 athletes across the state. 8 a.m. $75. www.specialolympicsarizona.org. 6th Annual Ignite Hope Holiday Candlelight Walk Dec. 9, North High School This 1.1-mile walk to Phoenix Children’s Hospital kicks off with a familyfriendly event at North High School that includes a visit from Santa, face painting, superhero appearances, music, refreshments and giveaways. After being serenaded by holiday carolers along the route, walkers are greeted at the hospital by patients waiving candles from their windows and an inspirational program. 5:30 p.m. Children 4-12, $10; 13 and older, $40. www.phoenixchildrensfoundation.org. Panda Prowl Dec. 17, Arizona Canal The Phoenix Women’s Board of the Steele Children’s Research Center at the University of Arizona College of Medicine organizes this family-friendly run/walk 5K that will include treats, coffee, smoothie stations, face painting, music and a free T-shirt to raise awareness for PANDA (People Acting Now Discover Answers). 7 a.m. $25. www.azpanda.org. Arizona Heroes 6K Dec. 17, Riparian preserve at Water Ranch The run/walk, presented by Calvary Healing Center, a member of Foundations Recovery Network, seeks to eliminate social stigma for those with addiction and mental health issues. The sixth kilometer separates a Heroes race from a typical 5K to symbolize the extra effort it takes to sustain recovery. 9 a.m. $35-$40. www.heroesinrecovery.com.
Playful Yoga On Dec. 2 at 9 a.m., The Dailey Method on High Street launches its Yoga Play series, a calendar of monthly classes that each put a fun spin on the typical yoga class. This month’s class, themed Jedi Yoga, is a 45-minute outdoor class where participants will be become one with the Force set to selected soundtrack music from each of the seven episodes set in a galaxy far far away. Yogis are encouraged to wear Star Wars themed costumes or Star Wars themed workout gear. Check the studio’s website for upcoming themes, dates and times for the series, www.thedaileymethod.com.
Now Open: Original ChopShop The fast-casual neighborhood eatery, with four other Valley locations, recently opened a Paradise Valley locale. Focused on crafting good-tasting nutritious food from whole ingredients, the spot serves up a variety of grilled protein bowls, salads, sandwiches/wraps, super fruit bowls and parfaits, juices and protein shakes, along with a myriad of breakfast options. Original ChopShop is also opening a North Scottsdale location this month. www.originalchopshop.com.
In Your League The League, a dating app designed for highly ambitious individuals, went live last month in the city to a hand-selected crowd of 500 Phoenix professionals. The app aims to handle all of the scouting and vetting for users, so instead of scrolling through hundreds of people users have nothing in common with, the app matches you with people who meet your qualifications and preferences. Those who are interested in joining the app’s community can download The League directly from the app store or on the app’s website. Once downloaded, potential users will be prompted to authenticate with both their LinkedIn and Facebook. The app will ask users to complete a profile and then they will be placed on The League’s waitlist. Each profile is reviewed by The League team before accepting a member. www.theleague.com.
crazy 8s What do we really know about snow? We shamelessly play in it, making snow angels, we pay money to indulge in winter activities such as snowboarding or skiing, and we travel long distances to be around it. Whether you’re hitting the slopes in Flagstaff, heading to the East Coast to see family, or simply dreaming of a winter wonderland, you’ll probably see flakes during your trip (or daydream!). Here are some facts to think about the next time you’re longing for a snow day.
1. Myths & Matches. Although a popular belief, it’s a myth that no two snowflakes are exactly the same. In 1988, a scientist found two identical snow crystals from a storm in Wisconsin. 2. Blizzard Blunder. While it’s common to refer to many types of snowfall as a blizzard, one only occurs when you can’t see for ¼ of a mile, the winds are at least 35 mph and the storm lasts at least 3 hours. If any of these conditions aren’t met, it’s just a snowstorm. 3. Shine Bright. Snow is a mineral, just like diamonds and salt.
Crazy Facts About Snow 42
4. A Sizeable Snowflake. The world’s largest snowflake – found at Fort Keogh, Montana on January 28, 1887 – was reported to be 15 inches across and 8 inches thick, according to the
Guinness World Records book. 5. Six-sided Snowflakes. The water molecules that make up snowflakes can only fit together in a way that results a six-sided crystal, therefore they always have six sides. 6. Color Confusion. While many people believe snow is white, it’s actually clear. Since snowflakes are made out of crystals, the light passes through, bending and bouncing off each individual crystal so that the spectrum of light is reflected back to our eyes, giving snow a white appearance. 7. Fearful of Flakes. Snow can be scary to some people, and there’s a term for it: Chionophobia aka a fear of snow. 8. Speedy Storms. The average snowflake falls at a speed of 3.1 miles per hour.
The Joke’s on Us! So go ahead and laugh already—hey, it’s good for you!
Q: Why did the banana go to the doctor? A: Because it was not peeling well.
A husband and wife were driving through Louisiana. As they approached Natchitoches, they started arguing about the pronunciation of the town. They argued back and forth, then they stopped for lunch. At the counter, the husband asked the waiter, “Before we order, could you please settle an argument for us? Would you please pronounce where we are very slowly?” She leaned over the counter and said, “Burrr-gerrr Kiiing.”
A man entered the emergency room with his two ears burned. “What happened?” asked the doctor. “Well,” the man explained, “my wife was ironing clothing behind my chair while I was watching TV. She put down the iron next to the phone and when the phone rang I answered the iron.” “Wow that is terrible,” responded the doctor. “And what happened to your other ear?” “Well,” the guy responded. “Right afterward, the phone rang again!”
Three elderly sisters, ages 92, 94 and 96, shared a house together. One evening, the 96-year-old sister went upstairs to take a bath. As she put her foot into the tub, she paused. Then she yelled down to the other two sisters and asked, “Was I getting in the tub or out?” “You fool,” said the 94 year old. “I’ll come up and see.” When she got half way up the stairs she paused. “Was I going up the stairs or down?” The 92-year-old sister was sitting at the kitchen table drinking a cup of tea and thought, “I hope I never get that forgetful, knock on wood.” She shook her head and called out, “I’ll be up to help you both as soon as I see who’s at the door.”
toys, tech & gear / by Kelly Potts
Winter Warm up Layers made for the chilly weather Though Phoenix might not get the snowfall that East Coast cities (or even Northern Arizona areas) do this time of year, the recent â€“ and welcomed â€“ chill in the air may have Valley residents bundling up for their workouts. Get your sweat on while sporting some of these cold-weather necessities.
REI TechCompatible Powerflyte Neon Gloves These touchscreenfriendly thumb and forefinger pads allow you to easily switch songs or check your run stats without risking frostbitten fingers. These gloves are made with Merino wool and acrylic blend with a touch of stretch, so they wick moisture and insulate even when wet. $25 at REI, www.rei.com. Athleta Heat Zone Top Made for cold weather training and winter sports, this fitted long-sleeved top will be your go-to for the season. Made from cozy brushed fabric and body-mapped ventilation for breathability, this aerobic run top will keep you warm while allowing your body to breathe during that long run outdoors. The shirt, which has hidden thumb holes and a zippered pocket, also features reflective gear for those afterdark workouts. $89 at Athleta, www. athleta.com. Cabelas ActionHeat Unisex Heated Wool Socks Warm feet are happy feet. ActionHeat’s unisex heated wool socks generate heat up to 140 degrees for approximately four hours. Strategically
placed ActionFlex heating panels with FAR infrared heating and ActionWave heatreflective technology maximize warmth. ActionWarmth fabric traps body heat, keeping your feet nice and toasty when the temperature drops, with two AA power packs. $49.99 at www.cabelas.com. ASICS Thermal Arm Sleeves No long sleeves? Snow problem! When temperatures drop, these wool blend sleeves keep you warm with temperature regulation and anti-odor benefits. Contoured ribbing ensures the perfect fit and comfort, and seamless construction helps to reduce irritation. $12 at www.asics.com. The North Face Women’s Pseudio Hooded Vest When your alarm sounds before the sun rises, put on this ultra-soft, moisturewicking vest with light insulation and a hood to get you going. This vest, which is the perfect layering product for night or day, features durable stretch-knit fabric and the slight racerback design lets you pump those arms as you run. The vest also comes equipped with hand pockets and is media compatible. $99 at The North Face, www.thenorthface.com.
Patagonia Women’s Classic Retro-X Fleece Jacket Patagonia’s classic fleece jackets will never go out of style, making them a musthave for the season, and beyond. The fleece jacket, made for lasting comfort, is windproof ensuring you are weather protected when there is a chill in the air. It’s moisture-wicking lining provides breathable comfort with a full zip front closure with wind flap that seals warmth inside. Additional features include a zip chest pocket for secured storage, two zip hand-warming pockets and a fun design. $199 at Dick’s Sporting Goods, www.dickssportinggoods.com.
OVEN ROASTED CHICKEN
SUBWAY FRESH FIT® should not be considered a diet program. Visit Subway.com for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a
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11/5/14 11:57 AM 12/17 ScottsdaleHealth 45
G e t t o k n o w A m e r i c a â€™ s Te n n i s R o c k S t a r o f f t h e c o u r t
By Elizabeth Liberatore Photos by James Patrick
rofessional basketball, football and baseball players thrive off a crowd’s energy. Stadiums not only welcome boisterous fans, but encourage participation with catchy tunes and mesmerizing chants. Professional tennis is a bit different. Apart from some players that grunt when thwacking the ball, tennis matches are relatively quiet. Even a lot of the fashion you see on the court takes a quiet, nondescript approach. Bethanie Mattek-Sands’ take is a little different. The Women’s Tennis Association (WTA) professional tennis player and Olympic gold medalist isn’t afraid to wear loud getups on the court. Her bold, unexpected and daring choices have rightfully earned her the nickname of America’s Tennis Rock Star. “Whenever I’m picking out on-court outfits, the first priority is that they are functional. Trust me, I’ve been in fitting rooms shadowing forehands and serves in the mirror just to see if they make the cut!” she exclaims. “After that, I like to go with colors and cuts that really stand out; bright tones and sheer paneling tops are my favorites.” Her playful outfits mirror her bubbly personality. She has a certain je ne sais quoi, or unexplainable quality about her that’s infectious to those in her presence. Well before she was America’s Tennis Rock Star, she was (and still is) her family’s little rock star. Growing up, Mattek-Sands played everything she possibly could: basketball, soccer, volleyball, track and field, badminton, lawn croquet – you name it, she played it. She possessed a fierce competitive spirit early in life, just ask her youngest sister Alison, or Tsiony, as Mattek-Sands endearingly calls her. “I took piano lessons when I was young and hated it, not
enough action for me, but continued playing because I was ahead of my sister in the lesson books and therefore was ‘winning,’” she chuckles. Siblings are competitive with each other. That’s just a fact. When it came to sports, Mattek-Sands upped the ante with her competitive streak. She especially loved to show up the boys in school during recess. “I remember one recess I wasn’t picked first for the soccer team, and I threw a huge fit. The boys apologized to me, and since I threatened not to play anymore, begged me to still play.” Mattek-Sands adds, “I went out on the field, angry of course, and scored a hat trick (three goals).” Tennis became a part of the picture when Mattek-Sands was just 5 years old. Her father recalls almost getting knocked over by her first few shots. After that, she continued playing in her family’s hometown of Neenah, Wisconsin. Her talent for the sport quickly exceeded what the Badger State could offer. The family moved to Florida so that Mattek-Sands could attend the celebrated Evert Tennis Academy. “I remember hitting with Chrissie Evert on the court for the first time and being super nervous,” she recalls of her early experience at the academy. It didn’t take long for this little rock star to hone her skills. Mattek-Sands had her first professional match on the International Tennis Federation (ITF) Women’s Pro Circuit at just age 14, enabling her to reach the Women’s Tennis Association Tour. “When I was little and playing, all the winning trophies would be placed on the table where players would check in before the tournaments began. It was all about the trophy for
me, and I was taking one home no matter what,” she says. And boy, has she taken home some pretty outstanding trophies. Mattek-Sands is the proud owner of seven Grand Slam titles and over 15 WTA doubles titles, including winning the U.S. Open Tennis Championships in 2016. “Winning [the] U.S. Open 2016 was really special for me because I was playing in New York City on 9/11 and wearing my American flag knee high socks,” she adds. Mattek-Sands also brought home the trophy of all trophies – an Olympic gold medal – in mixed doubles at the 2016 Rio de Janeiro Games. “Tennis is something I’ve fallen more in love with as the years go by,” she explains. “I appreciate everything that goes into the journey, not just the moments celebrating a win.”
“NO OUTSIDE CIRCUMSTANCES, LIKE MY INJURY, FOR EXAMPLE, OR PERSON HAS THE POWER TO INFLUENCE MY THOUGHTS OR MY ATTITUDE, SO EVERY DAY I ASK MYSELF WHAT MINDSET I’LL BE CHOOSING TODAY.”
What’s almost more impressive than all of her outstanding achievements is Mattek-Sands’ unapologetic positivity, especially when things get tough. This July, she took a horrific fall that ruptured her kneecap during The Championships, Wimbledon. Her cries on the court were like shots heard around the world. Her husband, Justin, was the first to rush to her aid. “There is this picture of him holding my head after I suffered the injury on the court, and it makes me tear up a little bit when I look at it,” she admits. “He has always been by my side every step of the way whether I can walk or whether he has to carry me.” Nothing, including an injury, will take the wind beneath this rock star’s sails. Thanks to her fantastic team of doctors, trainers and therapists, Mattek-Sands is expected to regain full range of motion and strength in her leg. She has used this time away from the court to reflect, learn and grow as a person. “Tennis is what I do and love but not who I am,” she states. She and her husband agree that laughter is the best medicine, which is why they created an Instagram series called #InBedWithBethanie, which follows Mattek-Sands on the road to recovery ... in bed. “Since I literally was bedridden, everyone that came to visit me post-surgery had to come hang out with me in my bed and either bring me a present or some type of snack to cheer me up,” she says. Since being freed from the shackles of bedrest, MattekSands has been one busy lady. She provided commentary at the U.S. Open for ESPN and Tennis Channel, delivered keynote and motivational speeches at countless events and, most importantly, has continued to rest at home in Arizona with family, friends and her furry baby, Ruger. “I moved here 11 years ago on a recommendation to train with Jay Schroeder of Evo UltraFit,” she recalls. “I ended up meeting my husband, Justin, who was also training with Jay at that time. Since then, I’ve never looked back.” When she isn’t nearly knocking people over with her killer shots, Mattek-Sands enjoys everything from skin care – she makes her own natural skin care products at home – to health and wellness and interior design. She and her Brett Favre look-alike husband, as she says, have recently taken up home renovation. “I find interior design and architecture so fascinating,” she elaborates. “It’s fun to breathe new life into a 50-year-old property here in the Valley.” Mattek-Sands is hopeful to make her return to the court early next year, swinging at 2018 with nothing other but a smile and those exciting outfits of hers that have been so desperately missed. “I love pushing my limits, but I realize that the only limits we have are the ones we put on ourselves,” she says. “No outside circumstances, like my injury, for example, or person has the power to influence my thoughts or my attitude, so every day I ask myself what mindset I’ll be choosing today.” To learn more about Mattek-Sands, visit www.bmattek.com.
The creator of Boot Camp Babes turned her life around and now she is helping others do the same
/ by Gabby Richman / photos by James Patrick
After a personal struggle, Andrea Kaye Goodman found motivation to get healthy and now she helping others do the same. Goodman’s journey began at local Carona del Sol High School, where she was on the cheerleading squad. She continued her cheering career right after high school on the field with the Arizona Cardinals for four seasons. She even continued as an alumna, chosen as a member of an all-star team that travelled overseas to entertain troops after 9/11. After that, she worked on the field as one of the coaches for the cheerleading team, making sure everything ran smoothly and taking care of anything the women on the team needed throughout the game. “There is nothing that compares to standing on that field and looking out at all the spectators. Any performer can relate to the overwhelming feeling of the rush that comes over you. Combine that with dancing with some of your best friends ... [it was] truly immeasurable,” she says. Everything changed when she went from the NFL cheerleader with a six-pack to a first-time mom who had gained 80 pounds from her pregnancy. Unable to recognize herself in the mirror and fit into any of her “normal” clothes, Goodman was at a loss of what to do. She didn’t feel confident enough to show up to a gym and wasn’t comfortable leaving her newborn at child-
workplace. Being able to bring women together and bond is truly a great gift.” After her then-husband had a sudden job switch and had to move to Texas, Goodman gave up her rights to Bootcamp Babes, selling the company to one of her trainers and a client, and signing a noncompete. She moved back to Arizona just a few short months later, and began working at another fitness studio, waiting for her noncompete to run out, got remarried and had another child in the meantime – though she now is a mom to three and stepmom to two. “It was hard to watch my ‘baby’ be run by others,” she says. “They both [the owners] took corporate jobs and I was able to buy back the rights to the name from them.” Goodman relaunched her program in August, and has since opened a Chandler location, with north Phoenix in the works, and she recently secured a permit with McCormick-Stillman Railroad Park. She is also opening a location in Denver by the end of the year and is in talks with a trainer in Arkansas. All of Boot Camp Babes’ classes operate out of parks when the weather is nice, and opt for churches or industrial spaces when it is not. Each class is one hour and focuses on high-intensity interval training. Each babe brings her own 10-pound weight
"The Babes never know what they will be walking into and that keeps everything fresh and exciting. We always play one game each class, and combine a mix of circuit training, group drills, and cardio bursts in different areas of the park. No two classes are ever alike!" care just yet. So, she created her own solution to her problem: Boot Camp Babes – a name that derived from her bible study group who jokingly called themselves the Bible Babes. “Boot Camp Babes was born out of a personal need, but I figured if I was having these issues, other moms might be too,” she says. “I wanted my business name to align with my branding, and becoming a babe again was certainly something I was striving for! More importantly, something I wanted to instill in my clients as well. The physical transformation is important of course ... but what I am always shooting for is the emotional transformation. I want every woman to feel like a babe, from the inside out.” Her first class was in October 2008 at a park in Chandler with just five paying clients, along with some supportive friends. By March 2009, she had expanded to three outdoor locations, plus a church, and hired seven additional trainers to help her. Together, they were coaching multiple classes per day. As stated by the name, these classes are “babes,” or women, only, something that came out of Goodman’s own journey. “Women are the core and the heart of our program,” she explains. “I was praying for a solution to take the weight off and get my body back in a supportive environment and community. I was so lonely being home with my newborn and out of the
and the program provides the rest. “I was so over attending a repetitive class at a gym where no one interacts and I was staring at the clock every five minutes. The workout in the end was good, but it was literal torture during,” she says. “The Babes never know what they will be walking into and that keeps everything fresh and exciting. We always play one game each class, and combine a mix of circuit training, group drills, and cardio bursts in different areas of the park. No two classes are ever alike.” The classes aren’t just about exercise – they’re also about community building. Each babe wears nametags and the program also hosts Babes Night Out periodically, focusing on forging lasting friendships. Another perk? The company provides childcare ($20 per month), so while moms are working out, their children are close by, playing in the park with staff. In her free time, the self-proclaimed Type A personality, organized business owner enjoys working out, attending self-help conferences, spending time with her family, and public speaking. She is currently putting together a paid tour schedule for 2018 with her spinoff company, Babes Empowering Babes, and is working with the GirlTalk Network to become a brand ambassador. For more information, visit www.bootcampbabes.com.
relating / by Kari Martin, M.D.
Kari Martin is a psychiatrist at Mayo Clinic, Phoenix, www.mayoclinic.org.
Is Your College Student Depressed? How to tell – and what to do
Depression among college-age students is a growing concern for parents — and rightly so. According to the American College Health Association’s Fall 2013 National College Health Assessment, about one-third of U.S. college students said they were “so depressed that it was difficult to function” at some time during the past year that the survey was taken. Even if the student is successful, high-functioning, in the happiest of families and everything appears to be fine, it is possible that he or she is suffering from depression. Simply put, depression can be described as a persistent low mood. Anxiety, a related condition, is characterized by excessive and continuous worry. People in their late teens and early 20s are experiencing the perfect psychic storm. They are striving to become independent adults in a confusing and competitive world — with brains that are still developing. Many are living on their own
for the first time, away from the familiar supports of family and friends. And they’re likely facing new social, academic and financial pressures. It’s no wonder that many people experience the first symptoms of depression during college. That’s when alcohol and drug use peaks, too. The result of all this upheaval? Common disappointments – a romantic breakup or poor test score – can hit hard. And minor setbacks can seem like the end of the world to students who strive for perfection. Depression is nothing to ignore. If left untreated, it can lead to other mental and physical health problems – including suicide. Those who have experienced recent life changes, such as a family divorce, are at increased risk. People with ADHD or a history of abuse or depression are also at greater risk. But if you know what to look for, you can help your child get treatment — sooner, rather than later.
What to Watch for Depression can be difficult to detect when your child isn’t living at home. It’s also hard to distinguish from the normal ups and downs experienced by older teens, who may still be moody, contrary and uncommunicative at times. You’ll need to turn up your radar, turn off your judgment, and check in on a regular basis. Remember that depression isn’t a character lapse or moral failure — and it’s not about you or your parenting. Start by listening “between the lines” – paying attention to the topics and tone of their phone conversations, email exchanges and visits. If their low mood lingers, if your child expresses a sense of hopelessness or if you see marked changes in hygiene, habits or behaviors, it could be depression.
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Other Signs of Depression may Include: Prolonged sadness Lack of energy or focus Social anxiety or isolation Loss of interest in previously enjoyed activities Loss of appetite or overeating Too much or too little sleep Recurring headaches, pains or digestive problems
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How to Help Professional treatment is the best course of action for anyone experiencing depression. Encourage your child to visit their college mental health service now, or offer to make an appointment for them at a community mental health center. 1. Be their sounding board Ask your child to share his or her feelings. Then allow them to fully express their fears and emotions – no matter how painful they are for you to hear. Don’t minimize their feelings or rush in with a quick fix. That will only shut them down. 2. Encourage simple steps Depression and anxiety can be paralyzing. Help your child focus on a few simple things they can do now to feel better – like finding a student support group, exercising, eating well or talking to a trusted friend. 3. Lighten their load If your child is stressed by their coursework or overwhelmed by the demands of a job, help them lighten their load. Suggest they cut back on their classes for a while, or temporarily quit working so they can focus on getting better. No academic or career goal is worth sacrificing their health and well-being.
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beauty / by Breanna Thomas
Breanna Thomas has been a licensed aesthetician, professional makeup artist, and a Valley resident for over 30 years. Breanna owns a boutique skin care clinic in Phoenix, Arizona and is the creator of her own natural and remarkably effective cosmetics line. She specializes in helping hard working, health conscious, high achievers learn how to clear up their skin and have less wrinkles so they can confidently share their gifts with the world.
Winter Weather Skin Care 3 beauty-boosting tips for hydration
Living in the Valley of the Sun has many perks. Arizona is known for gorgeous sunsets, natural beauty all around, and some of the mildest winter weather one can find. Valley residents don’t have to worry about chilly temps chapping their skin, painful wind burns, or experiencing extreme dehydration and flaking of the skin due to harsh cold climate. However, some do notice the effects that the slight drop in outdoor temperature and increased use of heaters can bring. During the winter months, many individuals also visit family members in other parts of the country for the holidays and find they’re unprepared for the toll that icy cold snowstorms can take on their skin. The following tips will be warmly welcomed by anyone who’s concerned about what winter weather may do to their skin: #1 Check Your Labels Take a quick glance at the labels on your grooming products. Look out for ingredients such as alcohol, mineral oil, petrolatum, petroleum, and isoparaffin. Alcohol can be incredibly dehydrating to the skin and make you feel extra tight, dry,
and flaky. The later petroleum derived chemicals found in most lip balms, hand creams, and lotions can provide a false sense of hydration and protection while creating product addiction. Rather than truly rehydrating the skin, these ingredients can initially give the illusion that the skin feels less dry then create a need for reapplication as soon as the product has worn off. This can cause
a vicious cycle of chronic dehydration and feeling the need to constantly apply more. Sticking with nurturing and soothing ingredients from nature to help replenish the skin this winter is more ideal. Most skin types love argan oil, tamanu oil, shea butter, and ultra-hydrating hyaluronic acid. #2 Drink More Water While this is a mustdo during the summer months in the
hot Valley weather, water consumption often drops off a bit as the temperature does. Make sure you are staying just as hydrated as normal. Many find their sense of thirst diminishes a bit in the winter but must still be mindful of sufficient water consumption. A well hydrated body has a greater likelihood of having soft and supple skin. #3 Consume Nourishing Foods Anyone worried
about weathered winter skin will want to nourish themselves with extra essential fatty acids. Plenty of people get their fair share of sweet treats and cocktails during the winter months but tend to slack on healthful nourishing foods. Incorporating whole plant sources of good fats such as almonds, chia seeds, avocados, coconuts, and salmon for those that aren’t eating exclusively plant based, will be espe-
cially helpful to anyone wanting to give themselves an extra healthy glow. Any time of year is the perfect time to make sure the body is being properly nourished, well hydrated, and potential dehydrating topical ingredients are avoided. However, a shift in seasons is a great reminder for all to check in with their skin and make beauty (as well as health and happiness) boosting adjustments when needed.
Rachell Hall’s Permanent Makeup
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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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REFERRED BY THE VALLEY'S FINEST PLASTIC SURGEONS AND ESTHETICIANS Make your life simply beautiful! CALL FOR A FREE CONSULTATION 8075 E. Morgan Trail, Suite 6 | Scottsdale, AZ 85260 | www.RachellHall.com (Off Hayden, between Mountain View and Shea)
event / by David Apeji
Becky Crain, Lauren Teahen and Jennifer Konerko
Edwin Jackson and Tim Raines
Jaime Morrison, Mija Langbein and Katy Wallace
Driving Out Domestic Violence Golf Tournament Philanthropy supporters hit the greens for a day of golf with current and retired MLB, NFL, NBA and PGA athletes at this celebrity golf tournament. Taking place at Talking Stick Golf Club, the event raised money for domestic abuse prevention Arizona agency, Chrysalis, and victims of domestic violence.
Kim Johnson, Myla Bushman and Sarah Richardson
Lisa Lowrie, Tyler Brown, David Brown, and Tom Wilhelmsen
Rob Deer and Jennifer Kline
Heather and Matthew Shaughnessy
Eric Sogard and Jeff Bandy
endurance / by Lewis Elliot
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 TriScottsdale Foundation. The former U.S. National Team Cyclist can be reached at firstname.lastname@example.org.
A Runner’s Rite of Passage How to save your toenails from the trauma Everyone has seen the black toenails that are a popular characteristic among distance runners – they’re often considered an elite “rite of passage” within running circles. For many marathoners, depending on their training cycle, almost all of their toenails will be black, and often some will be missing. This is caused by constant hitting or rubbing of the toe against the runner’s shoe. While some people see this discoloration a trophy, it’s also painful and, in some people’s opinion, unsightly and embarrassing. Fortunately, the foot condition is mostly avoidable by following a couple of simple steps.
Size up As a broad generalization, most people wear their running and athletic shoes too tight. Next shopping trip, buy a shoe a full size larger than you wear in your regular casual shoes. Over time as a distance runner, your feet will likely grow slightly after the countless miles of pounding they endure, which can tend to expand them. Additionally, don’t get locked into any particular shoe size without some flexibility and an open mind when it comes time to acquire a new pair – always try on a few sizes to see what is most comfortable instead of assuming you are the same size you were a year or two ago. Another important factor
is socks; buy some high-quality running socks and use these socks when trying the shoes on. Socks can vary in thickness, so they may affect what shoe size you purchase by up to half of size.
Tie Properly It’s vital that you tighten your running shoes down with the laces in a firm manner. It’s a good idea to put the shoes on untied, and tap your heel down at a 45-degree angle, making sure that the foot is all the way back in the shoe. After that, tighten the laces from the bottom row up in a firm but not too tight manner. Play around with it, and you’ll find the correct firmness with the laces, applying ample pressure on the top of your foot. If the shoes aren’t secured properly, the black toe foot condition could be even worse considering the movement within the slightly larger shoe can create even more impact on the front of your feet. Once on properly, you should be able to run with your toes not quite reaching the end of the shoes at even the highest pace or when running downhill. The more miles and hills you run, the more these two tips will improve the condition of your feet. Don’t let your running regimen keep your feet from being pristine and in sandal condition.
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