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SMILE BIG! Mark Speno The adrenalineseeking actor talks staying fit at 58

Tips to maintain your pearly whites during the holdiays

DOG DAYS Do’s and don’ts of canine nutrition

STRESS NO MORE 5 yoga poses to release tension RICHMAN MEDIA GROUP

SCOTTSDALE’S SEXUAL HEALTH EXPERT for Men & Women Bladder/Vaginal-Rejuvenation Treatment Viveve uses radiofrequency heat, causing the muscles in the vaginal wall to contract, thus tightening the vagina and restoring its elasticity. Non-surgical Treats Leaky Bladder & Vaginal Laxity 30 minute, pain free treatment No downtime

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Femilift is a minimally invasive FDA cleared, in-office, 15 minute pain-free laser treatment that rejuvenates and tightens, improving vaginal laxity and urinary incontinence. A rejuvenated lining also promotes lubrication and blood flow, resulting in improved sexual stimulation. If you are interested in increased sexual enhancement for both you and your partner, FemiLift is the answer for you!


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content / December 2018


Mark Speno

10 e  d note 16 health

The actor and thrill-seeker talks making his health a priority

The dangers of procrastination, energy drinks, smoking vs. sitting, primary care doctors decline, cannabisbased medication, freezing your eggs, and the FDA flavor ban.

20 list

Five tips for a bright smile

22 splurge Allbirds

24 cook

Black bean brownies

26 style Gone green

28 weight loss


Natalie Waddell

Meet the FortuNAT Fitness owner




News to know















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content / December 2018

32 34

30 solo scottsdale Meet Jamie

32 muscle Arm burner

34 balance

Relaxing yoga poses

36 nutrition Canine care

38 scottsdale soul A recipe for honey balsamic Brussels sprouts, The Bloated Belly Whisperer, the WeatherX app, a new streamlined hearing aid, Pearce Family Foundation’s toy drive

40 life


Nanobébé, NEO U app, coconut oil toothpaste, the SoulSeal topper, and a run for resolutions

SMILE BIG! Mark Speno The adrenalineseeking actor talks staying fit at 58


Tips to maintain your pearly whites during the holdiays

DOG DAYS Do’s and Don’ts of canine nutrition

STRESS NO MORE 5 yoga poses to release tension RICHMAN MEDIA GROUP

ON THE COVER: Mark Speno, photo by James Patrick,




content / December 2018



42 toys, tech & gear Snow business

44 crazy 8s Evergreen trees

45 funnies

Get ready to work those abs

52 relating The power of thought

54 beauty The natural way

57 event

Angels with power

58 endurance Cold weather necessities





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ed note / December 2018

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

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

Lacerations Fractures Broken bones Contusions

• • • •

Dislocations Sprains Nerve damage Tendon injuries

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


REJUVENATION center for anti-aging & regenerative medicine

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I’ve heard it so many times: It’s so much easier to make healthy habits now than it is to do so later in life. And I really do believe the saying to be true. Why wait until it’s even harder, or too late, to correct your unhealthy eating or sedentary lifestyle? If you want to make the change, now is the time. Just ask our cover model, Mark Speno. He talks about his lifelong fitness pursuits. Mark is an actor, adrenaline-seeker and outdoor explorer. He’s also really fit – at age 58. He found a program that worked for him almost 20 years ago and he hasn’t looked back. Learn all about his commitment to an active lifestyle on page 46. It may seem harder than ever this time of year to commit but it’s important to find that willpower, and balance. On page 24, we’re sharing a black bean brownie recipe so you can indulge in a healthy way. We’re also talking about mental health with topics like letting your mind do the work on page 52, and yoga poses to help you manage holiday stress on page 34. Maybe you are giving in a bit here and there at seasonal celebrations, but don’t forget about your teeth. Find tips on page 20 to keep your pearly whites sparkling through the new year. It’s OK for you to have a cheat meal but you may want to think twice before letting your dog have one. Page 36 has the do’s and don’ts of feeding your pup at dinner. If you’re headed outdoors to enjoy winter sports or a fresh-air workout, turn to page 42 for winter gear and page 58 for advice on how to keep comfortable during the colder desert season. Enjoy the holidays, 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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P U B L IS H E R Bill Richman V IC E P R E S ID E N T OF OP E R AT ION S Stacey Richman E D IT OR -IN -C H IE F Gabby Leighton C R E AT IV E D IR E C T OR Anthony Cox­ A D V E RT IS IN G A RT D IR E C T OR Lalo Reyes A D V E RT IS IN G C OOR D IN AT OR Stacey Richman

C ON T R IB U T IN G WR IT E R S John Badolato, Lewis Elliot, Eudene Harry, Jess Hutchens, Elizabeth Liberatore, Gayle Nobel, Kelly Potts, Justin Shmalberg P H OT OG R A P H Y Elizabeth Marie, Mark Morgan, James Patrick, Eric Shilling



A D V E RT IS IN G 480.229.3122 S U B S C R IB E

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10632 N. Scottsdale Road Suite B-215 Scottsdale, AZ 85254 480.229.3122 © 2018, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.





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/ complied by Kelly Potts

Don’t put off Your Health Developing high blood pressure under the age of 40 increases the risk of early heart disease and stroke, according to the results from two studies. The first study of a group of 5,000 young American adults found that having blood pressure was linked to as much as a 3.5 times higher risk of heart disease and stroke. The second, looking at nearly 2.5 million young adults from Korea, found that high blood pressure in young people increased their risk of premature heart disease and stroke by up to 85 percent. Both studies relied on the new blood pressure guidelines from the American College of Cardiology and the American Heart Association, which some have said are too strict. According to the new guidelines, a normal blood pressure should be less than 120 (systolic)/ less than 80 (diastolic).

It Only Takes One The magic number: one. It only takes one energy drink to cause harm to your blood vessels. According to the National Center for Complementary and Integrative Health (NCCIH), energy drinks are among the most commonly used dietary supplements in the United States. Researchers have been concerned about the impact of energy drinks on cardiovascular health. To add to the potential dangers, medical specialists say that a single energy drink may have serious negative effects on blood vessel function.

Smoking increases the risk of premature death from any cause by approximately






Source: www. medicalnewstoday. com.

Sitting vs. Smoking Despite what you may have heard, sitting is not the new smoking. In the latest issue of the American Journal of Public Health, researchers from Canada, the US and

Australia say that while research does suggest excessive sitting (roughly more than eight hours a day) increases the risk of premature death and some chronic diseases by 10-20 percent, it does not hold a can-

dle to the risks associated with smoking. Smoking increases the risk of premature death from any cause by approximately 180 percent, the researchers say. Source: www.


Dr. Richard Jacoby, DPM of Extremity Health Center THE DOCTORS AND staff at Extremity Health Centers offer a combined 40+ years of experience in podiatric medicine to residents who live in and around the Phoenix and Scottsdale area. Under the medical direction of podiatrist Richard P. Jacoby, DPM, the practice provides diagnosis and treatment for stubborn, chronic foot and ankle pain and comprehensive and successful treatment of diabetic neuropathy. After graduating from college, Dr. Jacoby attended Villanova University before receiving his doctorate of podiatric medicine at the Pennsylvania College of Podiatric Medicine. He has participated in and taught thousands of hours of Continuing Medical Education over the past few decades. Additionally, he is a past president of the Arizona Podiatry Association and the Association of Extremity Nerve Surgeons and co-authored the book “Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage, and Reclaim Good Health,” correlating a relationship between sugar and inflammation. Extremity Health Center offers a variety of on-site extremity diagnosis and medical services, including surgery that are available for a wide range of issues, including foot and heel pain, bunions, ankle fractures and sprains, varicose veins, foot and ankle arthritis, diabetic foot, plantar fasciitis, toenail fungus and peripheral neuropathy and neuroma. Dr. Jacoby’s specialty is working with diabetic patients and he has a proven formula to resolve diabetic neuropathy. “What I’ve found is that the progression of most neuropathies is aggressive, insidious and invasive throughout the body.” “Stem cells from umbilical cord blood are the best product out there today, especially for neuropathy,” says Dr.


Jacoby of the most effect treatment he uses. “ Stem cells are miraculous in that they actively seek out inflammatory tissues and repair and restore tissue, tendon, tissue, bone, nerve or muscle. Stem cells also work in the repair of foot and ankle fractures and Achilles tendonitis. “Stem cells are the biggest paradigm shift in medicine since the germ theory and it’s absolutely true,” Dr. Jacoby explains of stem cell use in diabetic neuropathy. “Patients will get off their medicine, and in most cases will avoid surgery.” Dr. Jacoby uses the Dellon procedure for decompressing peripheral neuropathy. He has utilized the surgical procedure successfully on thousands of patients and none of them have needed a subsequent amputation. He says, “Dr. Dellon perfected the Dellon technique and did the research back in the 80s. I adopted his technique and trained with him 20 years ago.” There have been 100,000 amputations annually due to diabetic neuropathy since the implementation of the Dellon procedure and Dr. Jacoby says that adds up to two million avoidable amputations. “It’s a national disgrace,” he says. It is his belief that the FDA pushes medications that don’t work, which in turn, create situations where amputations are done. The Dellon procedure utilizing stem cells could save thousands of people from avoidable amputations. “Stem cells are the fountain of youth and I’ve used them myself for a severe herniated disc,” finishes Dr. Jacoby. “I was back playing tennis in three days and haven’t needed another injection since.”


7301 East 2nd Street, Suite 200 | Scottsdale, AZ. 85251 |


The (Primary Care) Doctor is Out Millennials – Americans born between 1981 and 1996 – are passing up visits to primary care offices in search of shorter wait times, virtual healthcare, and clearer pricing models. A recent survey found that 45 percent of 18- to 29-year-olds and 28 percent of 30- to 40-year-olds didn’t have a primary care provider. These numbers are much higher compared to the 18 percent of Americans ages 50 to 64 and 12 percent among those ages 65 and older who don’t have a primary care physician. Source:

FDA Flavor Ban The Food and Drug Administration recently announced that it will seek a ban on the sale of menthol-flavored cigarettes. There is also a detailed plan to restrict the sale of flavored e-cigarettes and flavored



cigars, all popular among teenagers. The moves were prompted by new data showing a 78 percent increase in e-cigarette use among high school students and a 48 percent increase among middle school students, from 2017 to 2018. The proposed ban will require a lengthy rule-making process by the FDA before it can go into effect.


All the Single Ladies Most single women who freeze their eggs for non-medical reasons are doing so to avoid “panic parenting” (aka entering into unwise relationships to have a genetically related child), a new study finds. For the majority, the lack of a partner or having a partner unwilling to commit to fatherhood was the most common reason for egg freezing. Some described the process as something of an “end in itself,” providing them with more breathing time, and taking the pressure off the search for a suitable partner. However, the research also indicates that clinics need to be clearer about the likelihood of having a baby with these eggs in the future. Source:

The Turning Point Epidiolex, the first cannabis-based medication approved by the US Food and Drug Administration, is now available by prescription in all 50 states. The twicedaily oral solution is approved for use in patients 2 and older to treats two types of epileptic syndromes. Epidiolex was recommended for approval by an advisory committee this April and approved by the FDA in June. In September of this year, the U.S. Department of Justice and the Drug Enforcement Administration classified Epidiolex as a Schedule V substance, clearing the final hurdle for it to be legally prescribed by doctors in the United States. Marijuana and CBD remain Schedule I substances. Source: www.cnn. com.

HEADQUARTERS! The CoolSculpting procedure is the world’s #1 non-invasive fat-reduction procedure. It’s an innovative way to contour your body by freezing unwanted fat away with no surgery or downtime. With more than 5 million CoolSculpting treatments performed worldwide, people everywhere are getting a better view of themselves, thanks to the one-of-a-kind CoolSculpting procedure.



Buy Three CoolSculpting Treatments & Get One FREE* Buy One CoolSculpting Treatment & Get One 50% OFF* Expires 12/31/18 *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, 2018. 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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/ by John Badolato

Think of H2O as your best friend. If you have indulged in sweets or acidic drinks such as soft drinks or alcohol, one of the easiest ways to rinse away food particles and balance out the pH in your mouth is to simply rinse your mouth with water after eating or drinking. During this time of year, purposefully drinking more water might be the easiest way to maintain both the health of your teeth and the rest of your body as well.

The holiday season often comes with a flurry of tempting goodies, sweet treats, and a schedule packed full of parties and travel. During this time of year, you will likely indulge in lots of delicious, but oftentimes not very healthy, food and drinks. While there is nothing wrong with letting yourself enjoy these treats now and then, if not kept in check, the indulgences of the holiday season could wreak havoc on your teeth. There are ways to keep your teeth healthy both during and after the holiday season. Here are a few suggestions to add to your holiday routine that will help you keep cavity causing bacteria at bay.

Make wise choices Instead of sticky foods that can stick on and between your teeth, choose treats that will dissolve quickly. For example, swap out caramels and candy canes with plain dark chocolate. Also, sweets and treats will have less of an impact on your teeth if they are eaten as a part of a well-balanced meal. Adding fibrous foods such as fruits and vegetables to your diet will help you produce more saliva which helps keep your mouth

clean, and, believe it or not, strawberries can actually help whiten your teeth. Stay prepared If you always carry a toothbrush, a small tube of toothpaste and a container of floss in your bag or car, you will have no excuse to skip brushing and flossing. Brush after Always keep a toothbrush to brush away foods and plaque after you eat or drink. If you’re consuming foods or beverages that are high in acid, like wine, make sure to wait 30 minutes before brushing. Acid can soften your enamel, so brushing too soon can actually damage your teeth. Whiten on the go Carry a paint on whitening gel product such as Glo Science Pro White To Go or Go Smile On The Go teeth whitening pen with you in your purse or car to whiten your teeth throughout the day. This is a quick and convenient way to keep your teeth bright and white for holiday parties and events.

Dr. John Badolato (Dr. B) is the founder of Studio B Smiles, the Team Dentist of the Arizona Diamondbacks, Phoenix Suns, Phoenix Mercury and the Phoenix Suns Dancers, and the Official Cosmetic Dentist for ABC’s show Extreme Makeover: Weight Loss Edition.








splurge / by Gabby Leighton

Sustainable Shoes Allbirds creates comfortable, environmentally-friendly footwear

After years of researching, testing, and chasing his vision, New Zealand’s Tim Brown teamed up with Joey Zwillinger, a San Franciscobased engineer and renewables expert to create an innovative fabric for shoes. Together, they launched Allbirds in 2016. The shoe company is dedicated to making better things in a better way, using premium natural materials to create sustainable footwear. Though Allbirds only originally offered The Wool Runner style, the company has since expanded its styles. Shown here is the Tree Runner style in one of the company’s newest colors, Fiddle Leaf. The Tree Runner rapidly wicks away moisture, feels silky-smooth, and the mesh knit construction delivers unmatched breathability and unstoppable comfort. While not made for performance, the light and airy shoes are perfect for all-day walking. The machine-washable, environmentallyfriendly product is partially made out of eucalyptus tree fiber, has bio-based eyelets, and comes with recycled polyester laces. Available for men and women. $95 at Allbirds,




Arizona Charitable Tax Credit & Foster Care Tax Credit

Your tax credit gift to Boys & Girls Clubs of Greater Scottsdale directly helps local kids today and is building a brighter tomorrow for everyone. We now qualify for the Foster Care Tax Credit along with the Charitable Organization Tax Credit.

This year, give to both … It still won’t cost you a dime. 10533 E. Lakeview Drive Scottsdale, AZ 85258 (480) 344-5520 |


/ by Jess Hutchens / photo by Eric Shilling

Black Bean Brownies

Makes 8-9 brownies 1 can of black beans, washed and drained 1/3 cup of whole wheat flour 1 teaspoon of vanilla extract 12-15 drops of Stevia 1/4 cup of agave 2 tablespoons nut butter  1 teaspoon of baking powder 3 tablespoons of unsweetened cocoa powder 1/4 cup of almond milk (or alternative) Dark chocolate chips (optional) Walnuts (optional)

Preheat the oven to 350 degrees. Use food processor to mash black beans. Process until smooth. Combine beans in a bowl with all other ingredients, mixing until it looks like brownie batter. Put liners in muffin tin. Put about 2 tablespoons (or use ice cream scooper) of batter into the tins. Place chocolate chips or walnuts on top. Bake 15-20 minutes, or until the muffins are cooked all the way through. Let cool for 10-15 minutes and enjoy.




Jess Hutchens is an ACE Certified Personal Trainer & Fitness Nutritionist. For more info on her services, visit

PAINLESS FIX FOR RECEDING GUMS! Pinhole Surgical Technique



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

Case of the Month BEFORE


Pinhole Surgical Technique by Dr Erik Svans: 1 Year Post Op ®


Contact us for a free consultation 480.219.8760 Erik P. Svans DDS

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

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


Green With Envy Coveted activewear in this season’s hottest hue

Quilted cropped jacket, The North Face, $199 at Dick’s Sporting Goods, Long-sleeve crewneck shirt, Nike, $40 at Nordstrom, www. High-waisted leggings, Beyond Yoga, $110 at Saks Fifth Avenue, NMD R1 athletic shoe, Adidas, $130 at Nordstorm. Color block down vest, $129 at L.L.Bean, www.




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weight loss news / complied by Kelly Potts

Negative is Positive A calorie is a unit of energy, usually expressed as kilocalories (kcal) for the energy content in food. The theory behind negative calorie foods is that some foods have lower calorie (energy) content than the amount of energy it takes to digest and absorb the food into the body. Sounds great, right? Foods such as celery, grapefruit, broccoli, tomatoes and cucumber have all been touted as negative calorie foods, but there is no scientific backing showing that they aid in major weight loss.

Daily Weigh In


Ah, the scale – a love/hate relationship for most people. However, there may be a new point in the “love” column. Daily weighing may help with weight loss goals. In a recent study examining the selfweighing patterns of 1,042 adults, participants weighed themselves at home as they normally would, without guidance or incentives. Results concluded that people who never weighed themselves or only weighed once a week did not lose weight in the following year. Those who weighed themselves six to seven times a week had a significant weight loss (1.7 percent) in 12 months. This shows that self-monitoring could play a central role in weight loss.

Go Nuts! Here’s a nutty idea: nuts aid in weight loss. Brazil nuts and other varieties of nuts daily may prevent weight gain and provide other cardiovascular benefits. Through a food frequency questionnaire completed by over 100,000 people every four years, researchers assessed nut consumption. The results showed that eating a daily serving of any type of nuts or peanuts (a whole ounce of nuts or two tablespoons of nut butter) was associated with less risk of weight gain or becoming obese over the four-year intervals. The study also found that substituting one serving a day of any type of nuts in place of one serving of red or processed meat, French fries or potato chips, or desserts, was also associated with less weight gain over the intervals. Source: www.


To Exercise or not, That is the Question You’ve heard it all before, “abs are made in the kitchen,” “its all about your diet,” “its OK if you can’t make it to the gym, just eat clean.” However, is there any truth to these sayings? According to a new study, exercise directly changes our dietary habits. This means that dieters have an easier time making healthier choices when engaged in exercise over time. Without exercise, abrupt changes in dietary habits, especially if they result in calorie restrictions, are very difficult for dieters to sustain. 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 $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 Leighton / photo by Mark Morgan

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

Jamie Wray AGE: 35 ABOUT ME: I am a 35-yearold single mom from Ohio (born and raised). I recently moved to Scottsdale for work and absolutely love it here! My background is in private events however, I am now a director of sales for a private country club. My 12-year-old daughter Kelsey is my motivation – I strive to be a great role model for her. I am fun, kind, sweet, a great listener and a very loyal person. In my free time, I like coaching and playing volleyball, attending sporting events, socializing and meeting new people. I enjoy trying new things and exploring new places. MY FAVORITE TV SHOW IS: Law & Order: SVU WHAT I’M LOOKING FOR IN A SIGNIFICANT OTHER: I am looking for

Interested In Meeting Our Single? Email her via Please put “Jamie” in the subject line.




someone who is family oriented, fun, athletic, smart, funny, and compassionate. A great communicator and someone I am able to connect with on a deeper level. Someone who is able to be spontaneous and adventurous but who is also just as happy hanging out on the couch watching TV together. Someone who is not in the party scene. THE MOST IMPORTANT QUALITIES TO ME ARE: Respect is the number one quality I am looking for. Someone who is honest, loyal, driven. Someone who likes experiencing new things and making memories together. THE LEAST IMPORTANT QUALITIES TO ME ARE: Dishonesty as trust is a big factor in a relationship for me. People who cannot look on the bright side of things.

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 Jeremy Scott is an expert advisor for Olympian Labs Nutrition and Reebok. He owns and operates Jeremy Scott Fitness, located at 7750 E. Redfield Road, Suite D106 in Scottsdale. For more information, call 605.481.2611 or visit

Armed With Strength Five dumbbell movements for a powerful upper body

This quick upper-body workout focuses on biceps and triceps and can be done just about anywhere, anytime. The best part is all you need is a set of dumbbells.




THE SETUP: There are five movements. Complete 10 reps of each exercise, resting 60-90 seconds between sets and repeat for three to five total rounds based on time and ability level. Movement #1: Dumbbell Skull Crushers Start by gripping the dumbbell with a neutral grip, keeping your elbows in as you lie down on the bench or floor. Your arms should be perpendicular to the floor. Keeping the upper arms stationary, lower the dumbbells by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the dumbbells are directly above the forehead. Lift the dumbbells back to the starting position by extending the elbows and exhaling. Movement #2: Half Kneeling Dumbbell Double Curls Begin in a half kneeling position with your torso tall up top, keeping your elbows close to your body and rotating the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at about shoulder level. Hold the peak squeeze position for a split second as you squeeze your biceps. Movement #3: Dumbbell Overhead Extension Start by kneeling, sitting or standing up with a dumbbell held by both hands. Keeping your upper

arms close to your head with elbows in and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this portion of the movement. Movement #4: Dumbbell Floor Presses Start lying on the floor holding dumbbells in your hands. Begin with the weights fully extended above you. Lower the weights until your upper arm comes in contact with the floor. You can pack your elbows to emphasize triceps size and strength, or to focus on your chest, angle your arms to the side. Pause at the bottom, and then bring the weight together at the top by extending through the elbows. Movement #5: Dumbbell Hammer Curls On your knees or standing, stand tall up top with a dumbbell held at arm’s length in each hand. The palms of the hands should be facing your midsection. While holding your upper arms stationary, exhale and curl the weight forward while squeezing the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level then go back to starting position.

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balance / by Beth Shaw

Beth Shaw is the CEO/ Founder of YogaFit, the largest Yoga School in the world. Beth Shaw is the author of three bestselling books: YogaFit, YogaLean, and the YogaFit Athlete. www. or www.


Surviving the Season Yoga poses to get through the stress of the holidays Maybe it’s the cold weather, thoughts of spending Christmas with your in-laws or dreading family conflict over a turkey dinner. This time of the year can make one want to curl up in a ball and hibernate all winter. If you’re feeling sad, down or anxious, instead of “curling up,” unfurl yourself with yoga. Yoga poses help release tension and stress from the body by regulating hormones and increasing endorphins. And the best news is that yoga can be done anywhere. There are specific routines and poses that will help you conquer the holiday blues. Yoga can help tune out Christmas carols, holiday sales, and all those baked goods. Leave the weather outside and find a place of stillness with the relaxing sound of your own deep breathing. Here are some yoga poses to beat the stress of the season.

Camel Pose




Bow Pose

Cat/Cow On all fours, make a “C” shape with your spine in both directions – inhaling, lifting the chest and tailbone to sky, exhaling and bringing them together. Repeat 10-20 times. When the spine feels warm, you can move into a mood-elevating back bend.

Back Bend Moving slowly, firm the glutes and place your hands or fists on the bony points alongside your spine. Push the hips forward and lift the chest to the sky. To hold the pose, begin lifting out of the lower back, drawing the elbows back to expand your chest. Without dropping your head back, look up toward the sky. If recovering from a lower back injury, please use caution. If your neck fatigues, use the option of looking forward, tucking the chin slightly.

Chest Expansion This post is antiaging, mood-elevating and expanding, great for posture and flexibility. From a standing position, bring arms behind back and interlace fingers. Draw arms away from the body at the same time, draw shoulders down and back. Open heart center and breathe deeply into lungs. Activate the back muscles and close your eyes. Hold for 10 deep breaths and make sure to exhale fully. Repeat several times throughout the day.

Camel Pose Moving slowly and feeling your way, from a kneeling position, place your hands or fists on the bony points alongside your spine. Firm the glutes while pushing the hips forward and lifting your chest to the sky. Lift out of your lower back while drawing your elbows back to expand your chest. Look up toward the sky without dropping your head back. As you come out of the pose, release the body into Child’s Pose and rest. People with lower back issues or injuries should be cautious, possibly taking the option of using chest expansion from the knees. If your neck fatigues, look forward and tuck your chin slightly. For sensitive knees or another knee issues, use padding. For different sensation, you can curl the toes under. Another option is to drop your arms behind you, reaching for your heels. Or, for a bigger challenge, place the tops of your feet on the mat.

Bow Pose From lying down on the floor, bend knees and grab onto ankles behind you. Slowly lift your chest and legs off the floor. Squeeze your glutes to protect your low back. Hold for 10 deeps breaths. Repeat two more times. At the end of the yoga posture session, lie down give your mind and body a few minutes of thorough relaxation. This is known as savasana (final resting pose). This time to recalibrate will calm your anxiety, lift depression and beat holiday stress.



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/ by Dr. Justin Shmalberg, DVM

Canine Care

How to ensure a healthy holiday for your pup this season

The holidays are an exciting time for dogs – there’s a flurry of activity and a plethora of food. You’ll often find your dog waiting next to the table hoping that the uninitiated guest gifts him a morsel. Those inadvertent intros to new foods can be problematic for dogs, which is why veterinarians see an uptick in upset stomach around this period (otherwise known as the technical term, gastroenteritis). So, how best do you manage your dog around the holidays and what are the food risk factors that seem to contribute to diarrhea or vomiting in dogs around this time? Are all these foods invariably bad?

Dealing with Pups at the Party Most pet parents are feeding a routine diet without much change over long periods of time, and more often than not, this is kibble. The dog’s digestive system, the nutrients in the food, and the microorganisms in the gut, often referred to as the microbiome, develop a balance to maximize nutrient delivery

to the body. In some dogs that get a large taste of something new, it’s possible to see changes in how well the food is digested and shifts in the types of organisms in the gut that contribute to digestion. The secondary inflammation to these changes causes the kind of symptoms that can really upset the vibe of a holiday party. It’s often the

Dr. Justin Shmalberg, DVM, is a board-certified veterinary nutritionist, and the Chief Nutrition Officer at NomNomNow, the made-to-order fresh pet food company. Dr. Shmalberg is a practicing veterinarian and a clinical associate professor of integrative veterinary medicine at a leading University. He has published numerous scientific papers in veterinary medicine, frequently lectures on nutritional topics to veterinarians and pet owners, and is one of less than 100 board-certified specialists in small animal clinical nutrition in the country.




holiday meats that are to blame – the trimmings and fat can be much different than an average kibble, causing the issues mentioned. Sometimes dogs are fed intentionally, even without the hosts’ knowledge, and other times they slyly wait for that unmanned trash can in the corner (we all know dogs aren’t the most discriminating eaters!). Time to cancel that holiday party? Of course not. It can be helpful to think about your dog’s inner hunger, and consider how likely he is to be rewarded for begging at the table. Or how likely he is to be mis-

chievous. Sometimes it’s best to put your pets in a separate room during dinner and until cleaning is through. A quick announcement to your guests that your dog is fed, you promise, and doesn’t need extras will often suffice. Or, try rewarding your dog with foods that aren’t novel at a designated time. If prevention isn’t your scene, and if your dog does develop vomiting and diarrhea, the good news is that in many cases it will resolve without treatment. The best advice is to fast, or not feed, your dog for 24 hours. So long as

he is drinking water and staying hydrated, he shouldn’t suffer any adverse effects and this gets his gut back on track. Your vet might also prescribe probiotics or antibiotics to get the gut bacteria back to normal. If severe symptoms are present, or are prolonged, it’s likely time to check in with your vet. Around the holiday season, many dogs get into a very high-fat meal, which then actually contributes to pancreatitis, or inflammation of the pancreas, that can require hospitalization. Foods to Avoid There are some

foods that you’ll want your dog to steer clear of and moderate no matter what time of year it is. Those include chocolate (the darker, the more potent health effects), grapes and raisins, Macademia nuts, products and candy containing Xylitol, and high-fat foods (though some dogs do well with this food category if introduced slowly). It doesn’t always have to be kibble for dinner, though, as fresh food and some holiday foods can be healthy components of dog diets. It’s just best to introduce those foods slowly while making sure you

keep your dog’s diet balanced if you’re going to feed a lot of supplemental food. Holiday Foods and Their Nutrients Pumpkin and Sweet Potato These vegetables provide an easilydigestible carbohydrate source for calories and betacarotene which can service as an antioxidant and source of vitamin A. Cranberries These small berries provide vitamin C (dogs can make their own but a little extra never hurts) and also interesting phytonu-

trients called polyphenols, which can serve as antioxidants and provide possible other health benefits. Green Beans A great low-calorie snack and source of fiber for dogs. You’ll frequently see green beans given to dogs to try to keep them full. Greens Leafy greens of any type can provide minerals like potassium and naturally occurring antioxidants. Lean Meats Protein is important for dogs and lean meats can provide important building blocks of protein.


12/18 ScottsdaleHealth



Honey Balsamic Brussels Sprouts

Recipe courtesy of Modern Market Eatery, Prepared by chef Nate Weir, director of culinary

Pressure Protection As the weather changes, you may start to feel more pressure in your head, often resulting in frequent headaches. WeatherX, earplugs for weather headache support, has recently launched its WeatherX app, specifically created to alert consumers to pressure changes. With the WeatherX app (available on the Apple store and Google Play) users will receive a push notification alert when a shift exceeds the set threshold in barometric pressure, allowing consumers to be more prepared and proactive before the pressure shifts. Protect yourself from pressure before it even occurs. www.



Bloating be Gone Available beginning Dec. 24, The Bloated Belly Whisperer is a new novel from nationally-known expert in digestive health and medical nutrition therapy for gastrointestinal diseases, Tamara DukerFreuman. Using the latest research, she shares her expert advice in this guide to understanding and treating the many different ways your belly can get bloated. The book will help you determine what causes your bloating, teach you how to avoid your distressing digestive symptoms, and guide you toward what foods you can eat to keep feeling well. Begin the read with a diagnostic quiz and enjoy 50 bellyfriendly recipes from a renowned Bon Appetit editor. www.


Makes: 6 servings 3 tablespoons honey 1 ½ tablespoons Balsamic Vinegar ½ cup walnuts, shelled 2 pounds Brussels Sprouts 1 tablespoon olive oil 1 teaspoon (or to taste) kosher salt Preheat oven to 350F. While oven is heating, fill a pot with 4 quarts water and bring to a boil over high heat. Prepare sprouts by removing the woody stem end, then cutting in half. Discard any loose leaves. Rinse well in colander and allow to drain. Spread walnuts on a baking tray in a single layer. Once oven is hot, cook walnuts until they are golden brown and smell toasted, five to 10 minutes. Remove tray from oven and set aside to cool. Add cut and washed Brussels sprouts to boiling water. Cook for four minutes, then drain in colander. Immediately spread out in a single layer on another baking tray, and allow them to cool to room temp, about 30 minutes. This step lets moisture steam away from the blanched sprouts, which will help them roast. While sprouts are cooling, roughly chop the toasted walnuts into smaller pieces. Whisk honey and balsamic vinegar together to make a thick, smooth glaze. At this point, all ingredients can be saved and cooked as much as three days later, if desired. When ready to serve, preheat oven broiler. Line a baking tray with aluminum foil. Toss sprouts with 1 tablespoon olive oil, then spread onto tray in a single layer. Roast in hot oven under broiler, shaking the tray occasionally, until sprouts are fully hot, toasted, and starting to char. The sprouts should have some dark, almost burnt leaves. Remove roasted sprouts from oven. Pour honey glaze over top, then toss to coat with glaze. Season with salt to taste. Transfer to serving dish, and top with toasted walnuts.

Audicus Brings the Noise Audicus is aiming to streamline the hearing aid process at an affordable price with its new product, The Clara. The model, about the size of an almond, features auto-adapt technology, which allows it to adjust to the wearer’s environment. It also comes standard with speech focus, which enables it to filter out background noise for a seamless sound experience. The Clara comes in six color choices,

tech upgrades includes Bluetooth, and options to add special settings such as tinnitus masking and telecoil. To program the Clara, customers can submit previous hearing test results or take the free, 20-minute online test provided on the Audicus website. $699 per ear.

Make Wishes Come True Pearce Family Foundation’s (PFF) fourth annual holiday toy drive runs through Wednesday, Dec. 12. PFF benefits local families that have a child suffering from a chronic or life-threatening illness by helping them get back on their feet through home financial assistance. Guests can

find more than 100 wishes from kids and families on PFF Christmas trees located at NYDJ in Scottsdale Fashion Square, True Shot in Tempe, HB Wellness in North Scottsdale and barre3 studios in Scottsdale and Paradise Valley. When guests bring toys to NYDJ for donation, they will receive 15 percent off at the store. At these loca-

tions, there will be a box for guests to drop off new, unused, unwrapped toys. The Desert Mountain Pom JV and Varsity squad and the Avalanche Athletics volleyball teams will also be collecting toys during this timeframe. In lieu of toys, the community can mail gas cards or Visa gift cards to the PFF office. www.

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12/18 ScottsdaleHealth



GameChanging Bottle

The World Health Organization recommends exclusively breastfeeding babies for the first six months.

The saying is mother knows best, but in this case, it’s two fathers. Two fathers with biochemical engineering backgrounds are making their mark on the infant feeding industry with nanobébé. They were the founders of BornFree and introduced the first BPA-free baby bottles, and now they have teamed up again and joined forces to revolutionize the industry a second time. The brand recently launched their Breastmilk Bottle, which is the first baby bottle designed specifically to protect vital breastmilk nutrients. This bottle’s unique geometry and increased surface area allow breastmilk to spread into a thin layer, thus warming it twice as fast as standard bottles, reducing bacterial growth and preventing the need to expose breastmilk to nutrient-damaging temperatures.

Run for Resolutions You promised yourself you’d start that fitness program in the new year and the 32nd annual Resolution Run may be what you need to kick things off right. The 5K run and walk helps you begin the new year in a healthy




way. Participants will enjoy a scenic run or walk through Papago Park next to the Phoenix Zoo, then along the paved canal path behind the Botanical Gardens and back through the park past Hole in the Rock. The course is stroller-friendly and everyone who partici-

pates will receive a T-shirt and finishers medal. There will also be a “resolution wall” where you can post your goal and share it with others. The race is limited to 300 runners and walkers so register in advance ($40). 9 a.m. start.

Protect Your Teeth Every product made by Kopari starts with 100 percent pure, organic coconut oil sustainably sourced from small family farms in the Philippines. This month, the company is growing its personal care line with the launch of coconut toothpaste. Available in charcoal and coco mint flavors, this plaque-fighting toothpaste does it all without sulfates, fake sweeteners and with the help of NonNano Hydroxyapatite, a natural fluoride alternative, to help remineralize teeth, whiten enamel, repair and reverse micro-lesions, reduce hypersensitivity, and remove plaque. Even better? Coconut Oil is naturally antibacterial and can rid your mouth of toxins. Available for $12 (3.4 ounces) or $8 (1 ounce). The brand also carries bodycare and skincare products. Available at Ulta (mint) and Sephora, and online, www.

FREE 7 DAY JUMPSTART Get Physical Apps are making it easier for you to maintain your fitness regimen from anywhere, including NEO U, a desktop/mobile platform that is challenging the norm. The all-inclusive streaming service aims to help known brands, as well as personal trainers scale on a single platform. Unlike digital fitness platforms that focus on only one brand/trainer, NEO U Live’s model is a revenue share system – a marketplace for a variety of brands/trainers all in one place. The app featurs 100+ trainers/ concepts, including DJ Steve Aoki (Aoki bootcamp), Fit and Lit, Training C.A.M.P, Vixen Workout, BASE, etc. Users can filter by the equipment they have at home, or new live and on-demand content is added daily. The app is free to download through Dec. After January 1, 2019, a subscription to the app and all its content will be $20 per month.


(605) 481-2611 7464 E. Tierra Buena Lane Scottsdale, AZ 85260 Avoid Gym Germs Though gyms and studios often offer communal rubber mats, many people shy away from using them for sanitary purposes. Even if you use your own mat and wipe it off after class, the dirt and germs are still being rolled up and taken home with you. This year, SoulSeal launched a washable woven mat topper that features a gripping component so it firmly adheres to a rubber mat while providing added traction for your hands and feet. The silver-ion antimicrobial textile treatment to each mat repels germs and odor and provides a barrier between you and the communal mats. All toppers are manufactured in North Carolina. $99.95 at

12/18 ScottsdaleHealth


toys, tech & gear / by Kelly Potts

Snow Business Let the winter games begin

Winter is coming – at least in the northern part of Arizona! Whether you’re hitting the slopes just a few hours away, preparing to shred the gnar out of state or ready to give it your best Adam Rippon on the ice, celebrate the colder season with snowy activities.

Men’s Jones Flagship Snowboard The mountains are calling, and it’s time to hit the slopes on a new board. This hybrid rocker/ camber option is a directional freeride board, with a rocker nose and tail perfect for power and easy maneuverability with turns and landings. It also has a camber between your feet for grip. Those who are traveling out of Arizona will enjoy the Mellow Magne Traction, which is an added bonus for tech terrain or unexpectedly rough conditions. $599.95 at REI,




You’ll find reasons to wear these, even when you aren’t on the slopes

American Athletic Shoe Women’s Tricot Lined Figure Skates Whether you’re getting competitive or just don’t want to rent skates next time you hit the ice, buying your own pair is always a good idea. This specific model is designed for beginners, and puts comfort above all else (thanks to the tricot lining and layers of ankle support). Made for both indoor and outdoor use, the nickel-plated steel blades and careful construction will allow you to practice for hours on your feet, gliding and developing your on-ice skills. $33.99 at Dick’s Sporting Goods, Arc’teryx Men’s Atom SL Insulated Hoodie This insulated, breathable hoodie, weighing in at just 9.2 ounces, was made for milder conditions, working as a mid layer for the chillier days on the slopes, or as your outer for a warmer day at the resort. The lightweight hoodie is weather-resistant to light rain and features fleece stretch panels for ventilation and movability. The sleeves feature mesh lining and you’ll find a full-length zipper with

chin guard and wind flap for those chillier temps. $299.99 at REI. Smith I/O ChromaPop Snow Goggles See every snowflake through these chrome-tinted mirror snow goggles. You’ll have a wide field of view and crystal-clear optical quality with the Fog-X technology and TLT optics. The stylish goggles have a Responsive Fit frame that is held in place by a wide, silicone-backed strap and articulating outrigger positioning system. They also feature a Patented Porex filter, which prevents optical distortion during changes in elevation. They come with a lifetime warranty (score!) and a replacement lens sleeve. You’ll find reasons to wear these, even when you aren’t on the slopes. $200 at REI. Patagonia Women’s Micro Puff Vest There’s no need to choose fashion over function. The lightweight, stylish Micro Puff Vest delivers down-like warmth with PlumaFill synthetic insulation – a featherlight down alternative. In addition, the waterresistant and windproof vest features two welted zippered

handwarmer pockets and two internal drop-in pockets, with the left pocket doubling as a stuffsack with a reinforced carabiner clip-in loop. The quilted product’s hem is designed to seal in warmth and the center-front zipper has a storm flap and zipper garage at the chin for extra comfort. $199.99 at Patagonia, www. Eddie Bauer Women’s Hunt Pac Deluxe Boot You know them and love them – and there’s a reason they are still popular. These snow boots were first produced by the brand in the 1950s and have since been updated. They offer complete waterproof protection with an upper of full-grain leather and double latex seamsealed construction plus a vulcanized rubber shell. Designed for cold, wet conditions, the 200 gram ThermaFill insulation and gusseted tongue will leave your feet feeling warm and cozy. This Deluxe version of the iconic boot features a faux fur cuff and stylish laces. $160 at Eddie Bauer,



SUBWAY FRESH FIT® should not be considered a diet program. Visit for full nutritional information. ©2014 Doctor’s Associates Inc. SUBWAY® is a

registered trademark of Doctor’s Associates Inc.

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11/5/14 11:57 AM 12/18 ScottsdaleHealth 43

crazy 8s

This month, evergreen trees are especially important. They act as the base for a beautiful display of ornaments and lights. They’re the first thing you run to on Christmas morning, searching for your name on the wrapped treasures. Evergreen trees have been used to celebrate winter festivals for thousands of years. Here are eight facts about the iconic symbol of Christmas.

1. How many types? Thousands of species are considered evergreens, including cedar, pine, spruce, fir, cypress and hemlock. Each variety has short, prickly needles or clumps of long, thin needles. 2. Growing and growing. Evergreens keep their leaves year-round, unlike deciduous trees that shed their foliage during winter. 3. There’s always one. Evergreen trees thrive on every continent, except Antarctica.

Crazy Facts About Evergreen Trees 44



4. Hue happenings. Though the name may fool you, an evergreen tree doesn’t necessarily mean it’s going to be green in color. For example, the blue spruce, which is classified as an evergreen tree, has silver-blue needles and there are some species featuring foliage in red and yellow.

5. New heights. Many evergreen trees can reach mature heights of 20 to 60 feet, whereas some dwarf varieties of evergreens only reach heights of 4 to 6 feet. 6. Tropical vibes. While most people think of Christmas trees when they hear the word “evergreen,” a large number of evergreen trees are tropical varieties that grow in tropical forests and warm climates. 7. Searching for the scent. Evergreen varieties that are popular during Christmas time, such as spruce, fir and pine, produce chemicals called terpenes, which give them their distinctive scent. 8. Long live the tree. Though the lifespan varies by species and planting conditions, evergreen trees have relatively long lifespans, some up to 100 years or more. 


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

An employee was about to download his new program for work and realized it suddenly went missing. In a state of panic and frustration he said, “To whoever stole my copy of Microsoft Office, I will find you. You have my Word!”

Q: What did the grape say when she got stepped on? A: She let out a little wine.

Want to hear a joke about paper? Never mind, it’s tearable!

BOB: I’m looking for a new book. Have you read anything good lately? MARY: Right now I’m reading a book about antigravity. It’s impossible to put down!

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N O W 46




S P E N O ,


5 8 - Y E A R - O L D

A D R E N A L I N E - S E E K I N G


A C T O R ,







D O E S N ’ T


/ by Elizabeth Liberatore / photos by James Patrick

12/18 ScottsdaleHealth


THEN Growing up in Silicon Valley before it was officially coined “Silicon Valley,” Mark Speno was quite the rambunctious little dude. Cognitive milestones, like asking questions and playing pretend, typically develop around age 3. At that age, Speno took the typical toddler curiosity up a notch. He recalls somehow finding his way to his roof without the aid of a ladder – yes, at just age 3. “Looking back, it’s a wonder my parents kept their sanity,” he chuckles. His antics were just getting started. At 16, he lied about his age so that he could go skydiving. One year later, and much to his mother’s chagrin, he was flying stunts in a glider over his childhood home. Unless an activity guaranteed an adrenaline rush, Speno, like a lot of kids who show symptoms of attention deficit disorder, had a difficult time focusing, especially in school. But then, something magical happened. He became a thespian. “One of the challenges to dealing with ADD kids is finding their hyper focus activity. For me back then, it was the performing arts,” Speno explains. High school productions became his focus, and he was a dancing and singing sailor in Roger and Hammerstein’s South Pacific. For the first time ever, he earned an audience’s approval for being his freespirited, rambunctious self – a self that was always reprimanded by teachers to sit still and be quiet. High school theater would inevitably come to an end – not his acting career, but more on that later – once Speno graduated. He then journeyed to the Pacific Northwest where he attended Washington State University and graduated with a degree in business administration. “Aspirations were always changing because I was easily bored,” he countines, “I resigned myself instead to living an interesting and varied life.” Interested and varied, indeed. His first job out of college was a snorkeling instructor at a Club Med village in the Bahamas. After meeting Bob Christians there – a fellow adrenaline junkie and famed circus pioneer – and forging a quick friendship, Speno took up flying trapeze under the




mentorship of his new friend. “He took me under his wing and within a short period of time I was teaching during the day and performing at night,” he remincises. Speno traveled the world, places like the Dominican Republic and West Indies, as a flying trapezist. His skill set caught the attention of a Canadian circus troupe, Cirkids, who hired him to prepare the vernal team for their international performances. Because the circus didn’t quite scratch the ultimate adrenaline itch, Speno decided to join the Navy a few years later. After earning his officer’s commission, he entered the SEAL training program back home in California. “If you want adrenaline combined with the toughest workout in the world, look no further,” he says. After sustaining injury after injury, Speno decided it was time to pursue some safer, more long-term enterprises. He was introduced to the private mortgage lending business shortly after leaving the military, and it instantly piqued his interest. Like performing arts once was in high school, the hard money lending biz became (and for the past 25 years has been) his new hyper focus activity.

NOW Licensed loan originator and investor at Kenwood Mortgage Investments is Speno’s current title, in addition to husband, father and fitness (and still adrenaline) junkie. Through the support of his investment partners, Speno has been able to continually pursue his acting career as well. “They are supportive of my acting endeavors, and in the entertainment world that often means less than 24 hours’ notice for taking time off,” he says. Speno is a signed actor with Ford/ Robert Black Agency in Scottsdale. He also trains at Howey Acting Studio under the direction of acting coach Bill Howey. Throughout his career, he has played a range of characters, including a Russian mob boss in his most recent film The Dark Side of Opulent, an evangelical preacher, and a politician, to name a few. Just last month, he started pre-production

for an upcoming feature film, The Dead of Night. Speno will play Richard Hall, a newcomer to a small western town vying for the title of mayor. “I flew out to New Mexico [last month] to shoot photos for the political


campaign signs that will adorn the town and highway billboards to be used in the movie,” he says. When on the big screen, one’s physique is always up for scrutiny. Fortunately, health and wellness have

always been at the forefront of Speno’s life. He was incredibly agile as a toddler – the roof thing – and was in the Navy. However, a turning point for his health happened when he discovered Body for Life by Bill Phillips. “The book offered a program for fitness and nutrition that I’ve been following ever since I first discovered it [in 1999],” he says. “Forty-five minutes of weight training three times per week and 20 minutes of high intensity interval training three times per week. That’s it. In the fitness community it seems there are as many different prescriptions for fitness as there are experts, but this one works for me.” His discovery has certainly done wonders. Speno, age 58, doesn’t look a day over 40, just take one look at those abs. “I prefer the pain that comes with the sacrifice of training hard and eating right over the pain of arthritis, and I know what both feel like. We have no control over our chronological age, but our biological age is a different matter,” he explains. In addition to subscribing to Phillips’ program, Speno likes to take his workouts outside whenever possible. Because he and his wife are now empty nesters, they spend a lot of their free time exploring Arizona in their new RV, Betty. The couple just recently parked Betty at the base of the Superstition Mountains and hiked up the Flatiron Trail. They plan to park and hike all around the state in years to come. “We just love Arizona,” he says. “It’s amazing how much there is to do and see within an hour of Scottsdale.” Between seeking adventures with his wife and Betty The RV to supporting his grown children’s endeavors to working full time and acting, Speno is still very much living a varied and interesting life. But how do you balance all of that with fitness? A word from the wise to consider as the new year (aka resolution time) approaches: “We all have time for fitness. My longest day in the gym takes less time than a one-hour television news cycle. And how many of those do we watch a day?” he says. “Fitness and nutrition shouldn’t dominate your life. It’s only a means to being healthy enough to live an interesting one.”

12/18 ScottsdaleHealth


/ by Brittany Maroney / photos by James Patrick

Natalie Waddell juggles motherhood, competitive pursuits, and her own coaching business


Most mornings are hectic for mom and fitness entrepreneur Natalie Waddell. Packing lunches, taking three kids to school, and checking her busy client calendar are all on her to-do list when she wakes up. Thankfully, she’s back in the one place that lets her breathe: her gym. Today is a weight training day and she knows she has to hit it hard. For the last four months, she has been prepping for the NPC Bikini Competition and that means six





days a week on the weight bench and another three or four days of HIIT (High Intensity Interval Training). With a deep breathe, she starts the rhythmic motion of the leg press machine. The stressors of the day vanish as her body strains against the weight of the equipment. “I think I really dove in deeper [to fitness] after I had my second son,” Waddell says. “Once I became a mom, it became something I looked forward to in my day. It was my ‘me time.’ A


continuously doing the same things and I found that with [CrossFit] I could still find that thrill to compete, whether it was with others within the gym or when competing in local competitions,” Waddell explains. In November 2017, she walked in her first bikini competition placing fourth in the Felicia Romero Classic. Not satisfied with simply placing, Waddell has since been aggressively training for additional competitions and most recently placed first and second in two NPC Megatron contests. It’s a balancing act that keeps her motivated and focused on her personal goals and her physical well-being. Beyond her daily bouts at the gym, Waddell is passionate about macro counting and flexible dieting. An avid believer in balance, she often preaches the 80-20 rule, meaning if you eat nutrient-dense foods 80 percent of the time and allow the other 20 percent to be more flexible, you will live a happier and more productive lifestyle. “I feel like this is the best fit for me,” she says. “It allows me to have the flexibility of still eating the things that I love (in moderation, of course) without feeling the need to go overboard. No restrictions means no guilt. Of course, during my competition preparations I have to be more strict with my tracking but I still continue to use macros and flexible dieting.”


time to get away and focus on myself and I think that is something we often as moms don’t do enough.”

COMPETITIVE SPIRIT It was between the births of her second and third children that Natalie found CrossFit and ultimately her love for fitness competitions. “My goals are constantly changing. I tend to get bored

When not working on her own self-improvement, Waddell helps others find the joy in fitness and wellness as the owner of FortuNAT Fitness, a personal training and nutrition management service that helps individuals and couples find their balance. Through of FortuNAT Fitness, she offers personal training or an option for small-group training, like her all-glute camp class which is held one day per week. Using her certifications as a fitness nutrition specialist (NASM) and certified personal trainer (ISSA), Waddell approaches each client’s fitness routine in a unique, customized way. There’s just one aspect that remains constant no matter the client: her enthusiasm. “I am my clients’ biggest cheerleader,” she explains. “I love pushing their limits to places they never thought they could go. I am positive and uplifting, but I push them hard. HIIT is one of the most effective plans I incorporate into my clients’ routines. Get that heart rate up! You’ll burn more calories in shorter amount of time and for a longer duration; it’s a win-win.” Always championing her clients’ success, she often warns them that this journey should be looked at as a lifestyle change and they will need to be patient. Physical changes aren’t something anyone sees overnight – she knows that from her own experience. “I think people fail at reaching fitness goals because they think it’s going to be easy – it’s not easy,” she says. “Building healthy habits and a healthy lifestyle is about balance. It means living a balanced life, doing things that you love, and being confident in who you are in your own skin.” For more information about Waddell or FortuNAT Fitness, visit

12/18 ScottsdaleHealth


relating / by Gayle Nobel

The Power of Thought

Gayle Nobel (www. is an author, transformative life coach, and autism expert.

Let your mind do the work from the inside out

Does it look as if your happiness, peace, or well-being is coming from your relationship with your partner, friend or child? Does it seem like someone else has the power to “push your buttons,” making you feel or act in a certain way? If the answer is yes, you might be operating under an innocent and common misunderstanding of the human experience.




What’s Really Happening Everyone experiences relationships and situations through their own personal lenses. Sometimes these lenses get cloudy or dirty, resulting in a low mood. These lenses are created by the energy of thought, which is responsible for personal thinking which might sound like mind chatter. However, most of thought lies beneath the iceberg of consciousness and you may be unaware of the specific content of it.

Thought is very powerful in that it creates feelings and experiences all of the time. Like a river, thought energy is always in flow. It fluctuates on a moment to moment basis. Sometimes it’s calm and settled, sometimes it’s busy and raucous. Most importantly, you are not in charge of which thoughts come to you. This explains the sometimes-crazy random nature of the 70,000 thoughts that pass through on a daily basis – that’s right, 70,000! A low mood or negative state of mind is comprised

of low mood or negative thinking… that’s it! A low mood comes from the inside out. In an instant and without your consent, it has the power to turn our experience of another person or situation cloudy or negative. Due to the content of your personal thinking, or stories, it may appear that your state of mind is coming from the outside via another person or situation. It’s easy to fall for the illusion because thought is so powerful – it is brought to life by your consciousness, akin to a dream or watching a good movie. However, your body feels it

and responds to that feeling, creating your reality. The Good News Your experience is being created from the inside out whether you can see it or not. This is the design of the human operating system. What may come as a surprise is that only one set of dirty lenses need to clear to change the dynamic in a relationship. This means that the other person in the relationship does not have to change for you to have a different experience. What you Don’t Need to do For starters, don’t try

to clean your dirty lenses on your own – they clear on their own when a new batch of thought rolls in. Though it may be difficult to do, don’t try to fix anything. Since you’re not in control of when and where lenses clear and neither is your partner, friend or child, there is nothing to fix. Lastly, don’t try to manage your thoughts or try to manage your partner’s thoughts – it’s not really possible anyway. What you can do Notice. Notice the flow of thought. Notice your relationship with thought. Do you believe

everything you think? Notice which thoughts you let flow through and which you innocently turn into giant snowballs. Notice the quality of your mind. Is it busy with stirred up rapid-fire thinking? Is it more settled? The settled state is a good time to have deep conversations or make important decisions. You’re in a better position to hear inner wisdom.

feeling, or perspective, automatically. We are always only one thought away from the possibility of a change of heart. A change of heart has the power to shift our relationships and deepen our sense of compassion and love, beautifully and effortlessly.

The Beauty and Impact of This Understanding A new state of mind is only one thought away. When new thought flows in, you are able to experience a new mood,

HEALING MIND, BODY AND SOUL THROUGH A UNIQUE COMBINATION OF MOTION, MUSIC AND MEDITATION A great activity for: Athletes, former athletes, professionals, artists, couples. As well as those suffering from: Physical injury, chronic illness, addiction, anxiety, depression.



7375 E Stetson Rd #202, Scottsdale AZ 85251

Call or text 480-433-3091 for class schedule and availabilty. 12/18 ScottsdaleHealth



/ by Eudene Harry, MD

for that line to fade. As we age, collagen production decreases thus lessening the skin’s ability to rebound. Over time you may start noticing asymmetry and deeper lines on the side that you sleep on the most. Wear Sunscreen Exposure to UV radiation from the sun can lead to premature wrinkling of the skin because it breaks down collagen and other structures in the skin that helps it to maintain its firmness and resilience. When applying sunscreen, use SPF 30 or greater and remember to apply in a thick layer. Researchers have found that because many individuals apply sunscreen in a much thinner layer than recommended they often times only get half the expected SPF protection.

Forget the Botox 3 simple ways to defy aging

According to the American Society of Plastic Surgeons, over 7 million people use some form of botulism toxin type A for cosmetic treatment of lines and wrinkles and over 2 million use soft tissue facial fillers such as hyaluronic acid to address concerns about the telltale signs of aging. Yet, these interventions do little, if anything, to improve the texture, tone and quality of your skin. These interventions performed on dehydrated, dull, sallow skin frequently yield disappointing results. This is why a healthy skin routine that addresses the comprehensive needs of the skin is priceless. Following are some ways to improve your skin without fillers or botox.

Don’t Sleep on Your Stomach This position forces your face into the pillow and while this may feel soothing, it can be a set up for issues later on. Have you ever woken up and found that you have a line on the face that was created overnight by your sleeping position? Of course, that line eventually fades but the older we get, the longer it takes

Pay Attention to Your Diet Foods high in antioxidants, such as brightly colored vegetables and fruits, have been linked to improved skin quality and texture and help you get your glow on. The carotenoids, beta carotene and lycopene found in tomatoes, sweet potatoes, carrots and green leafy vegetables have been shown to offer some protection from the damaging sun rays. Foods high in vitamin E such as sunflower seeds, walnuts and salmon have also been shown to support healthy skin.

Eudene Harry, MD, is the author of “Be Iconic: Healthy and Sexy at Any Age” and founder and medical director of Oasis for Optimal Health.




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Whether you are challenged with short, sparse, or thinning eyebrows, Rachell Hall’s 28 years of expertise in makeup artistry, custom color blending, art and science will be your perfect solution plus... Remember, discounted prices are not an indicator of value in permanent cosmetics. Trust YOUR face only to the very best. For over 20 years Rachell Hall has eased the makeup woes of an international clientele with her exclusive perfected signature procedures. Be beautiful at breakfast and still look fresh at four! Work out or go out your permanent make up will be perfect! Save time with any procedure. Always natural, always pretty, always perfect. Don't you deserve wash and wear beauty? • Powder soft eyebrows create the illusion of fullness, frame your eyes with the perfect arch, and of course save all that time in the morning! • Smokey eyeliner, never smears, enhances your lash line and eliminates daily tugging at delicate eye tissue • Custom contoured lips- naturally full and blushed lips with contour and colors blended just for you! • Restores lip fullness without the "duck lip effect" and eliminates lipstick bleeding into fine lines • Breasthetics, 3-d nipple areola restoration post mastectomy

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/ by Elizabeth Marie

Alysa Edwards and Kelly Bauer

Barbra Merideth and Kourtnie Martin

Lauren Kuhlman and Saskia Barylak

Angels with Power

Pearce Family Foundation (PFF) and barre3 joined forces for this free workout class and fundraiser at Hotel Adeline. Proceeds from the event, which included cupping, hair braiding, shopping, massages, a raffle and brunch, benefited local families that have children with lifethreatening illnesses.

Lillie Rocha, Ayumi King and Juliette Baughman

Meghan Alfonso and Jennifer Loper

Alexia James and Jill Savage

Lindsey Sanchaz and Danni Barker

Jessice Ryder and Sandra Ryder

12/18 ScottsdaleHealth


endurance / by Lewis Elliot

removing a full article, especially when you’re cycling and don’t want to stop to de-layer. Any strategy that you can employ to regulate body temperature so that you can keep from getting too sweaty at any point in time is what will keep you comfortable throughout your workout. A few thin layers are great, take them off or unzip for ventilation as the temperature quickly rises as it inevitably will in the desert.

Winter Outdoors Necessities for a comfy cold-weather workout As much of the country are taking their outdoor activities inside for a long winter, Arizonans are approaching what’s possibly the best time of the year to get outside and enjoy the desert. Due to temperature fluctuations unique to the desert, staying comfortable can be challenging, especially if you get an early start when the mornings can be surprisingly chilly. Stay comfortable during your outdoor winter workout with the following simple and effective strategies.

Layer, layer, layer Just like they tell you during ski season, putting on multiple layers is key for the successfully handling the cold. Of course, you don’t need to layer to the same degree as on the ski hill, but many of the same core principles apply. Noncotton materials are important, especially those close to the body – always try to stick to synthetics if possible as they have great wicking properties and allow for evaporation. The utilization of zippers can also be very helpful as a simple unzip can be easier than

Get your head in the game Focus on keeping your head warm, any sort of hat can do wonders on a cold morning. Much of our body temperature is regulated through our head. If it’s not too cold, even wearing a ball cap can keep your head a little warmer and the body temperature up slightly, and it won’t cause you to overheat like a ski hat might as you warm up into your activity or as the day heats up. As an added bonus, it will also keep the sun off your face, providing some SPF protection. Protect the ears and hands It’s important to pay particular attention to taking care of your ears and hands as both can be particularly susceptible to chill, and if not looked after can make an otherwise great workout very uncomfortable. Generally, a light synthetic headband that covers the ears and is easily removable is a great idea. The

ears don’t get a lot of circulation and have a massive amount of surface area, so they get cold incredibly easily. For hands, a light pair of gloves on a cold morning can be enough. You can even wear a thinner pair on top to start the workout and strip the outer pair once warmed up. Layering gloves may seem like an odd strategy but it can really work if your hands are sensitive to cold weather. Just remember the outer pair may need to be a larger size as wearing them too tight will cut off circulation. If you really struggle with cold hands, try putting hand warmers inside your gloves. These really work well and are helpful on particularly cold days if you can’t get warm enough hands by wearing gloves alone. Skin protection One important reminder is to not forget sun protection! If you know that you’ll be having a long day outside and eventually will be getting a lot of sun, either bring sunscreen with you and/or apply it before you layer up with clothing. It’s sometimes falsely believed that this isn’t important in the winter, but sun damage is cumulative and it’s always a good idea to protect yourself, especially in Arizona. A little planning will get you outside enjoying the Arizona winters in comfort and safety – enjoy every day as it will be hot and in the 100’s again before you know it.

Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the Tri-Scottsdale Foundation. The former U.S. National Team Cyclist can be reached at




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Scottsdale Health December 2018

Scottsdale Health December 2018