Prescott Healthy Living - December 2020

Step Back to Reflect, Reset

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

The holiday season provides us with great opportunities to break out of our daily routines and focus on what is most important in our lives.

It is important to unwind and hit the reset button as we look ahead to 2021. To take a step back and reflect on the year — on the areas where we excelled and the areas where we fell short

There is no such thing as perfect, and the holidays are a time to celebrate and enjoy the sweeter things in life. But there is a middle ground and a way to enjoy the holiday season without the fear of regret come January. Whether it means incorporating a veggie tray as a new appetizer, leading your family on a post-dinner walk, or substituting sparkling water for that last glass of champagne — there are many ways to maintain your health in the midst of temptation. The greatest gift you can give yourself this holiday season is the knowledge that you are doing a little something every day to better yourself.

Happy Holidays & Happy New Year, everyone! .

Live well,

Laurie Director of Sales & Marketing

PUBLISHER

Elaine Earle, CPA

EDITOR-IN-CHIEF

Bea Lueck

DIRECTOR OF SALES & MARKETING

Laurie Fisher

STAFF WRITER & EDITOR

Blake Herzog

CREATIVE DIRECTOR

Tim Clarke

GRAPHIC DESIGNERS

Michele Rodriguez

Shannon Price

DIRECTOR, PUBLIC RELATIONS & MARKETING SERVICES

Julie Turetzky

EXECUTIVE MARKETING ASSISTANT

Julie Kahn

MARKETING ASSISTANT

Joffrey Hammit

COMMENTS & IDEAS

editor@roxco.com

SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com

SUBSCRIPTIONS

info@roxco.com | prescotthealthyliving.com

ADVERTISING INQUIRIES

info@roxco.com | prescotthealthyliving.com

PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928-350-8006

CORPORATE OFFICE: 442 W. Kortsen Road, Suite 101 Casa Grande, AZ 85122 520-426-2074

• Women’s well check

• Cosmetic Botox

• Medical Botox

• Dermal filler

• Acne treatment

• Chemical peels

• Body sculpting

• Emsella treatments

• Incontinence Treatment

• Permanent cosmetics

SEXUAL HEALTH CLINIC

• Hormone replacement therapies

• Hormone pellet therapies

• Woman sexual dysfunction

Local HEALTH

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

Kimberly Albarran

PT, DPT. ISSA Fitness, Nutrition Specialist and Health Coach

Kimberly Albarran graduated from the NAU clinical doctoral program. She’s an ISSA Fitness/nutrition specialist and Dr. Sears Wellness Institute health coach, specializing in chronic pain. She focuses on a wholebody approach through nutrition, mindfulness, movement and sleep.

Justin Elder

Senior Regional Sales Manager, Global Medevac

Justin Elder is the senior regional sales manager for Global MedevacEmergency Medical Transportation.

Based in Phoenix, Justin and his team are currently active in five states throughout the West and Midwest.

Dr. Katie Borchert

Naturopath, LAc

Dr. Katie Borchert uses natural medicine to increase vitality, youthfulness and Qi flow through naturopathic methods. She trained at National University of Health Sciences in Lombard, Illinois, and is a licensed naturopathic physician practicing in Prescott and Prescott Valley.

Amanda Foster Owner, The Hike Shack

Amanda Foster is an outdoor enthusiast who has lived in Prescott most of her life. In 2011 she became one of the owners of The Hike Shack where she currently is the owner, buyer, and manager.

Carmen Catterfield

MA, Honeybee Healing & Counseling Services

Carmen Cartterfield moved to Prescott after receiving her master’s degree in clinical mental health counseling from Lesley University in Boston. She’s worked as a group and individual therapist with adolescents and adults and is now in private practice at Honeybee Healing & Counseling Services.

Brad Hayman

DPM, Complete Foot & Ankle Care

Dr. Brad Hayman has been a podiatrist for over 40 years. After having a successful practice in Sun City, he moved to Prescott in 2006. He’s board-certified by the American Board of Foot and Ankle Surgeons and in wound care.

Cathy Clements

NASM, CNC, CPT, FNS, WFS

Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you where you are on your journey.

Dr. Whitney James MD, Neurosurgery

Dr. Whitney James is a neurosurgeon who applies outpatient surgical solutions to alleviate acute and chronic pain. She specializes in minimally invasive surgical procedures to treat spine fractures, back pain, migraines and other neurological pathologies.

Lori Durr Owner, Sundara Sanctuary

Lori Durr is the owner of Sundara Sanctuary Wellness Spa & Boutique. She’s spent 25 years focusing on wellness and is a Certified Healing Arts Practitioner, LMT, Licensed Aesthetician, Certified Colon Hydrotherapist and is working on getting board certification in nutrition.

Carl Johns

LMT, Director, ASIS Massage Education

Carl Johns has been a massage therapist and educator for 25 years. He practices and teaches many Eastern and Western bodywork styles and has specialized throughout his career in working with people with disabilities and complex health conditions.

Chef Omei Eaglerider

Executive Chef, Fry's Signature Marketplace Culinary School

Chef Omei Eaglerider (Chef O) is the executive chef at Fry's Signature Marketplace Cooking School at Tatum and Shea boulevards in Phoenix. Her career highlights include serving as a private chef, a caterer and owning a local coffeehouse and bakery.

Ken Lain

Owner, Watters Garden Center

Ken Lain, known as "The Mountain Gardener," writes weekly columns that are featured nationally. His podcast and YouTube channel by the same name have millions of downloads. During the week he can be found at Watters Garden Center in Prescott.

ENTHUSIASTS

Dorian Lange

CEO & Co-Founder, Northern Arizona Pain Institutes

Dorian is responsible for the management, administration and business development for multidisciplinary specialty clinics throughout central Arizona that provide integrative treatment protocols for pain management, physical and rehabilitative medicine.

Christine Streveler

Owner, Your Soul Shine

Christine Streveler lives by the words Be Free. Be Loved. Be You. She’s a certified health and wellness coach, 200-hour registered yoga teacher, reiki master and nutritionist. Prescott found her when she sought more sunshine and wind in her hair.

Bridget O’Gara

Communications, Yavapai Regional Medical Center

Bridget O’Gara is a writer, communications strategist and project manager who specializes in health care. She works with missiondriven organizations, including Yavapai Regional Medical Center.

Dr. Billie Orr

Prescott Mayor Pro Tem, City of Prescott

Billie has served as a teacher, principal and associate superintendent for Arizona K-12 public schools and at the national level promoting high standards and accountability. She is a member of Frontier Rotary and serves on the boards of Arizona Town Hall, Western Heritage Foundation and the Phippen Museum, among others.

Armando Varela

Armando Varela

AG ACNP-BC FNPBC ENP-C, Clinical Director of Optima Medical

Armando Varela is board certified in acute care, family, and emergency medicine with 18 years of experience. He completed his graduate education at Vanderbilt with a focus in emergency and trauma management.

Loree Walden

Marketing Manager, Yavapai Humane Society

Loree is originally from Honolulu, Hawaii, and moved to Prescott in 2010. Her background spans a variety of careers, including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society, where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!

Raven Paccioni

General Manager, The Raven Cafe

Raven Paccioni is a Prescott native and the general manager of The Raven Cafe. Mother of two great boys and lover of serving her community. She has been with The Raven since 2016. She loves meeting new customers and making new friends.

Chef John Panza

Owner, BiGA

After working in restaurants in Phoenix, San Diego & Prescott, Chef John & his wife, Cassandra, created SENSES, a unique, pop-up dining concept and took ownership of BiGA. Since then, Chef John has been creating seasonal menus at BiGA that reflect his expertise and that spotlight our local farms.

Coach Jarek Slagowski

Owner & Head Coach, Grind Boxing Gym

Coach Jarek Slagowski was born and raised in Poland. He is a certified USA BOXING, INC coach and has been the coach of the Polish Kickboxing National Team. He’s now owner and head coach of Grind Boxing Gym in Prescott.

Bailey Zygutis

Nutritionist and Personal Trainer, Vitruvian Fitness

Bailey Zygutis is a nutritionist and personal trainer with Vitruvian Fitness. With a passion for holistic health, she works with individuals in person and online to create customized programs that teach them to more fully enjoy the benefits of good health.

5Health Tips JUST FOR YOU Holiday

Don’t wait to make New Year’s resolutions. Start taking action for happy, healthy holidays now. Kathy Caprino writes in a Forbes article that 80% of New Year’s resolutions fizzle out by the end of February. To change our habits we need to dig deep and understand how we operate, what prevents us from changing. Professional help from a counselor, fitness or nutritional professional may be appropriate.

by Kimberly Albarran, PT, DPT, ISSA Fitness, Nutrition Specialist and Health Coach

Success is a journey not a destination START

Consider:

1SMART GOALS

to gain clarity, change behavior and set yourself up for success.

* Specific: What is it you want to do (lose weight, exercise more days, whatever)?

* Measurable: What will you use to measure meeting your goals (weight lost, waist/hip measurements, blood work, etc.)?

* Achievable: Are the goals reachable/realistic in a certain time frame?

* Relevant: Are they in synch with your values and long-term outcomes?

* Time bound: By when will the goal be completed?

2

MOVING MORE

Walking, tai chi, yoga, gentle weight lifting and other exercises improve circulation, lymphatic flow, improve output of feel-good neurotransmitters, increase blood vessel release of nitric oxide, which improves vessel opening and helps reduce the risk of stroke and heart attack.

4

3

MINDFUL EATING

Use a 6-inch plate, and every three to five bites put your fork down, chew your food well to let your body digest and feel full. If you are feeling stressed and/or depressed and use food as a way to cope, seek professional help to discover healthier tools. I often recommend putting signs on the refrigerator and pantry to remind yourself to assess how you’re feeling before you eat. If you find you are eating out of stress, depression or boredom, go for a walk, journal or participate in an activity you enjoy.

HELPING OTHERS

Volunteer or donate to a special cause. Helping others can create a more positive mindset and releases feelgood neurotransmitters.

5

INVESTING IN YOUR HEALTH, WORK WITH A COACH

A health coach will provide accountability, motivation and creative ideas for movements, workouts and nutritional plans.

Well-BeingWHERE COMMUNITY COUNTS PRESCOTT,

by Billie Orr, Councilwoman, City of Prescott

In October, I introduced the vision and mission of the Prescott Commission on Well-Being. We began our journey through the five elements beginning with Purpose: What makes us get out of bed every morning. The remaining elements are equally important; Community, Social, Financial and Physical. This month let’s explore more about Community Well-Being.

About a year ago friends from Montana were checking out several possible locations in the Southwest in which to relocate. When Prescott came up on their radar, they gave me a call and came to visit. Every destination on their list was a beautiful locale with magnificent scenery and weather.

Being one of Prescott’s most vocal cheerleaders, I shared with them, “Yes, these are all beautiful places to live, learn, work and play, but if you want to be part of a dynamic

community, the City of Prescott is your answer.”

In my opinion, one of the things that makes Prescott so very special is the various opportunities for people to be involved and engaged. We have over 2,200 nonprofits in Yavapai County with which to volunteer and contribute!

The Prescott community seeks ways to take care of our own throughout the city and county.

According to Rath and Harter, authors of WellBeing: The Five Essential Elements: “At the highest end of the Community Well-Being continuum is giving back to society. This may be what differentiates an exceptional life from a good one.”

Prescott provides many opportunities for residents to give back and pay it forward. This altruistic behavior

increases Community Well-Being in many ways, actually adding to greater longevity and purposeful lives for everyone.

One of the final tenets of Community WellBeing is openness to all, regardless of race, age, gender or sexual orientation. Next month I would like to explore this idea of promoting “Unity in our Community” in Everybody’s Hometown.

CHRONIC PAIN: JUST MANAGE IT, Don’t Treat it

by Bridget O’Gara, Communications Consultant, Yavapai Regional Medical Center

Excruciating and relentless — even the celebratory distractions of the holidays are no relief for people suffering from chronic pain.

“I compare chronic pain to a snowball that grows bigger as it rolls downhill,” says Cheryl Van Demark, PT, C-IAYT, Physical Rehabilitation Services, Dignity Health - Yavapai Regional Medical Center. “The good news is that snowballs can be melted.”

Van Demark — the facilitator of YRMC’s Chronic Pain Self-Care Program and a YRMC physical therapist and yoga therapist — says, “Our protective reaction to pain is imbedded in our nervous system. How we respond versus how we react comes from how we have learned to approach adversity throughout a lifetime.”

Chronic pain is defined as pain lasting three to six months or longer and is present at least 50% of our days. It can be the result of an injury, illness, surgery or nerve damage. It does not always involve tissue damage, as in the case of a phantom limb pain.

Other pain-related factors include: stress, exhaustion, lack of physical activity, rising blood pressure, weight gain

(or loss), anger and fear.

YRMC’s chronic pain program focuses on those factors. Van Demark uses the words “pain treatment” or “pain care,” not “pain management.”

Program Participant

Twenty percent of the general population and two-thirds of older adults live with chronic pain.

Prescott resident Cassandra Culver is one of the 20%. A 2013 injury triggered a spiral of autoimmune diseases and persistent pain. By 2017, Culver needed a walker. That’s when she began physical therapy through YRMC’s Physical Rehabilitation Services and soon joined the Chronic

Pain Self-Care Program. Today, Culver usually walks without an assistive device.

The program features:

* 10 hours of instruction

* Expert speakers from YRMC

* Support materials with specific selfcare practices

* Ongoing contact to encourage selfcare practices

Pain Program Empowers

Cheryl Van Demark, PT, C-IAYT, is a YRMC physical therapist and yoga therapist who facilitates YRMC’s Chronic Pain SelfCare Program.

“Part of what Cheryl brought to light with the Chronic Pain Self-Care Program is empowerment and enrichment,” Culver says. “You can find ways to bring activities back into your life that you enjoy; and to learn new things.”

To participate in the YRMC Chronic Pain SelfCare Program, talk to your physician or contact Cheryl Van Demark at 928-771-4747.

Change needs inspiration. You’re it.

The benefits of Yavapai Regional Medical Center together with Dignity Health.

We’re changing. Yavapai Regional Medical Center is entering into a new affiliation with Dignity Health. It’s a relationship that’s allowing us to expand clinical services, improve access to care providers, impact community health and wellness, and more over time. This is an amazing change you can feel good about. Because the inspiration is you. What would you say to more humanity in healthcare?

Visit DignityHealthYRMC.org to learn more.

Rapid Testing

FOR AND THE BENEFITS OF FEATURE

COVID-19 FLU

by

the Optima Medical Team

This year’s holiday rush of colds and flu may be especially bad with COVID-19 lurking around us, but there are solutions for keeping Yavapai County residents safe and healthy.

It’s not too late to get flu vaccinations, which are especially important in 2020-2021, according to the Centers for Disease Control and Prevention (CDC), to help ease the burden on health-care systems responding to COVID-19. The CDC worked with vaccine manufacturers to have extra flu vaccine available this flu season.

Whether you’re wanting to know if you are sick, have already been sick or simply want your family and loved ones to know that you’ve been tested, rapid COVID and flu testing is a quick and convenient way to get you the answers you need.

And, whether you are looking to be seen in an exam room and receive testing or prefer the faster

approach of drive-thru service, there are options.

If you would like to schedule an appointment or learn more about Optima’s COVID-19 and flu services please visit: www.optimamedicalaz.com or visit one of our five Yavapai County locations. Please remember to wash your hands and wear a mask this holiday season!

The CDC reminds us that washing your hands is easy and a good way to prevent the spread of germs. It recommends following these steps each time:

* Wet hands with clean, running water (warm or cold), turn off the tap, and apply soap.

* Lather hands by rubbing them together; lather the backs of hands, between fingers and under nails.

* Scrub hands for at least 20 seconds. (Tip:

Hum “Happy Birthday” song from beginning to end twice).

* Rinse hands well under clean, running water.

* Dry hands using a clean towel or air dry them.

When hand washing isn’t possible, here’s how

to apply hand sanitizer:

* Apply the sanitizer to palm of one hand.

* Rub hands together.

* Rub the gel over all the surfaces of hands and fingers until hands are dry. This should take about 20 seconds.

Protect Yourself Naturally,

by Dr. Katie Borchert, Naturopath

The upcoming holidays prompt behaviors and emotions not usually expressed other times of the year. We eat differently, socialize and celebrate more, travel, see family, spend money and feel everything from elation to grief to extreme stress.

For whatever reason we put ourselves (and our cells) through this annually, it is becoming more apparent that stress comes along with this time of year. I used to think it was taboo to dread certain aspects of the holidays, but I see now that more people feel this way.

There’s plenty of fun and

SEEK BALANCE

good cheer this season, and using naturopathic medicine can specifically help keep you strong, fit and happy. It’s never too late to add natural healing tactics to your holiday or better yet, daily plan.  These tactics include supporting organs and systems that tend to be most overused.

Several organ systems can be challenged during this time of year. I think the most important is the nervous system. All the planning, preparation, travel and poor sleep engages this system and keeps us in a sympathetic response state.

Natural herbal remedies,

cleaner eating and soothing acupuncture can be used to keep a balance.

Another major system is the liver as a detoxification organ. Holiday gatherings with treats and alcohol present the body with less frequently seen chemicals. These can take extra work to fully detox. Supplementing with a post-holiday liver detox not only helps the liver but the nervous system. Last, but not least, is certainly one of the buzz phrases of the year: immune system.  It’s not a mystery as to why seasonal illness happens during

the winter; the holidays have a big part to play.

Combine the increased sugar and stress with colder weather, staying inside, less sunlight, less outside activity, more parties, and yes, colds and flus develop. Using natural medicine year round promotes a strong immune response.

Even in the face of winter and holiday stress, we can still engage in everything we love about this time of year, with discretion, and still feel our vitality.

D o n’ t L e t Pa i n

H o l d Yo u B a c k

A n y Lo n g e r !

N o w O f f e r i n g Pa i n M e d i c a t i o n M a n a g e m e n t

Explore the BENEFITS OF WINTER HIKING

We’ve finally made it to winter, the star of Prescott’s revered four-season climate, and as many of us know there’s no reason to curb our quintessential outdoor activity — hiking — when our temps drop into the 40s and below. It can be more enjoyable and in some ways safer than hiking in baked-boulder-strewn canyons during the height of summer. Advantages to winter hiking include:

More calories burned — Studies have found winter temperatures do cause people to expend more energy just to stay warmer by turning unhealthy “white fat” into “brown fat” that’s more efficient at burning calories, though some scientists argue working out in the cold creates enough heat on its own to cancel out any “extra” effort your body has to put in at rest.

Enhanced endurance — Any kind of exercise creates heat, which the body must counteract in hot or humid weather to keep your internal temperature from overheating. Since this isn’t a concern in cold weather your body has more energy to keep you moving, so you can keep up your pace longer and expand your workout time.

Gentler on your joints — Walking on snow, even when it’s compacted, is easier than most other surfaces on your joints. This can hike up your hiking fitness so you’re in better shape for spring and summer treks.

Fights SAD — Seasonal affective disorder slows down many people in the winter due to less exposure to light and sun, but spending time in whatever sunlight is available in the winter months has clear benefits for counteracting the winter blues, not to mention helping vitamin D levels.

A bright side — If you’re not a winter person, getting out and hiking in the winter teaches you that it doesn’t have to mean the end of your outdoor existence. The right clothes, fuel and training can help you discover the pleasure of bracing winter breezes, the beauty and fun factor of snow, and the full-body workout of ice skating, among other winter treats. Simply getting outside will help you acclimate to the cold.

Trail for the Ages IS A PEAVINE

The Peavine Trail is a tentpole of the City of Prescott’s Mile High Trail System, attracting some 70,000 visitors annually. It’s no wonder why.

Its wide, flat base is a former railroad bed that draws families (if you have a dog, bring him or her, too) and trios or quartets of friends to explore the path together. It’s rated “easy” by most sources and is designated for wheelchair users, along with hikers, runners, cyclists and horseback riders.

Its 6-mile one-way length makes a respectable workout for everyone, and it’s easy to double back anywhere you like, as there are parking lots at the north and south ends.

The Peavine’s impressive full name is the Prescott Peavine National Recreation Trail, and it draws tourists as much as locals with its slideshow of natural beauty.

From its main entrance off of Sundog Ranch Road, it unfolds past the dense beauty of Watson Woods and an entrance to the Discovery Trail, where you can study this area in depth. Then you get your first look at Watson Lake with the marshes at its southern end, which helped both Watson and Willow lakes to be designated as

“Important Bird Areas” by the Audubon Society.

From there you move north into the Dells themselves, the majesty of the tan and pink granite walls dwarfing hikers and riders as they pass on the trail. You do get additional peeks at the lake, especially at one kayakfrequented cove reaching to the base of the trail.

A bit more than 3 miles in you pass the Point of Rocks and come to the head of the Iron King Trail, another “rails to trails” path extending 4 miles east past Glassford Hill to its namesake road in Prescott Valley.

This is about where the Peavine exits the Granite Dells and continues onto flatter grasslands, a quieter section that rewards with stunning views of Granite Mountain and other peaks.

After 1.8 miles the trail meets the northern parking lot, which is free. The final leg of the Peavine continues for yet another mile after that via an underpass at 89A, traveling along the east edge of Prescott Regional Airport almost to the runway.

This beloved trail has been a path to healthy living for many in Greater Prescott, beckoning those of all ages and abilities to find their way to wellness.

PRESCOTT PEAVINE NATIONAL RECREATION TRAIL

The Peavine Trail starts at its south trailhead, which is reached from Prescott Lakes Parkway’s roundabout intersection with Sundog Ranch Road, just north of the Yavapai Humane Society campus. Turn north on Sundog Ranch and the trailhead will be on your left.

The north parking lot is just more than 5 miles to the north near Granite Dells Parkway and State Route 89A. Exit south onto Granite Dells Parkway, take the first right (west) turn onto Centerpointe East Drive, then turn right (north) onto Side Road. The lot is at the end of Side Road on your right (east).

Parking fees: $3 at the south trailhead, none at the northern parking lot

Usages: Hiking, cycling, horseback

Mileage: 6 miles (one way)

Level of difficulty: Moderate

Elevation: 5,160 feet to 5,220 feet

More information: www.prescotttrails.com

Winter IMPORTANT FOR MOUNTAIN BIKERS Training

Winter is rising, which can cool a Prescottonian’s mountain biking fire a bit. But, even if you’re not hitting the trail as much as you’d like, you should keep training to prepare for your next adventure.

Mountain biking is one of the best full-body workouts because it requires so much of the rider at once — keeping up speed to move forward while absorbing any bumps or rocks that pop up in front of you. This constant shifting of your weight to stay upright is the key to having a safe, exhilarating experience.

You prepare for this by building strength and endurance on the ground. Your training ideally would be alternated with bike time, either indoors or out, so all these abilities can mesh into a pedaling machine sooner.

Here are a few basic exercises to prepare any rider, experienced or newbie, for long, rollicking days on the trail.

Plank variation with dumbbells — Pick up one moderateweight dumbbell in each hand and get into plank position, keeping your back strong and rigid. Alternatively bring your right and left hands up toward your body for 10 to 15 reps. Keep your body straight, with no twisting in the hips. This strengthens your abs and core, working up through your neck.

Speed skater — It’s easy to picture this one. Jump from one foot to the other while leaning forward and swinging your arms, preferably on a mat if your joints are a little rusty. This builds up your glutes, quads, hamstrings and other muscles that power your pedal stroke.

Jumping lunges — Take a step back and bend straight down so that the rear leg is at a 90-degree angle. In one explosive movement, jump up and swap legs, so that you land in the same position but with your back leg forward and vice versa. Focus on keeping the core engaged the whole time. This builds your legs and core and strengthens your hips.

3YouTube

Many people are working out at home these days. Some feel confident in what they’re doing and how to do it, but others may be looking for a little more guidance, especially for routine-based exercise like high intensity interval training (HIIT) or, on the other end of the spectrum, yoga.

HIITs,

Plus

A DAB OF YOGA

YouTube has countless workout options spread across its channels and the numbers are growing ever faster, but here are a few worthy of your consideration, depending on your experience and fitness level.

HIIT

BEGINNERS

MADFIT — This channel, with nearly 5 million subscribers, features a low-impact HIIT full-body workout that has no jumping and requires no equipment, although a mat would be a good idea, especially on a tile floor. The 22-minute session is comprised of 30-second intervals over a 10-minute span: www.youtube.com/channel/ UCpQ34afVgk8cRQBjSJ1xuJQ

INTERMEDIATE ADVANCED

FITBIT — This channel is obviously a companion to the fitness tracker of the same name, and its many features includes this 34-minute HIIT workout for intermediate fitness buffs who have the endurance for a half-hour workout. You will need at least one set of dumbbells, preferably two, within the 5-15 lb. range to get the full benefit of this workout: www.youtube.com/ watch?v=Qzrozz9O00c

BODYPROJECT — This workout requires the same two sets of dumbbells as the intermediate workout above, but has a considerably faster pace and a push to keep you working at and even past your peak as it powers through HIIT, cardio and resistance intervals. Instructor Alex tells you between jumping jacks that “this is meant to feel uncomfortable. This is meant to push you out of your comfort zone.”: www.youtube.com/ watch?v=7N7qPzSfCBs

YOGA

YOGA WITH ADRIENE — This yoga channel comes highly rated in the blogosphere and has a catalog of classes for different experience levels and styles of yoga. Many are dedicated to states of mind (i.e. “Yoga for a Broken Heart”), some are downright silly (the alien-themed “Yoga for Inner Space”). But they’re all credible and high-quality and provide a nice contrast to HIIT’s intensity: www.youtube.com/user/yogawithadriene

How HELPS NATURAL HEALING Adult Stem Cell Therapy, Regenerative Medicine

Your cells; your life. Take control by learning how Adult Stem Cell Therapy and Regenerative Medicine can help you heal naturally, safely, and in most cases, faster than with traditional surgery or therapy alone.

by Northern Arizona Pain Institutes

Science of Adult Stem Cells

Adult stem cells have been used for decades in spinal applications. Recently, scientists and physicians have demonstrated the antiinflammatory and regenerative effects for orthopedic applications. Today, physicians are using stem cell therapies in the treatment of a wide array of medical diseases/ disorders and traumas.

Presently, the use of stem cells is becoming common practice with orthopedics as it may help deter a knee replacement or a surgical procedure and improve function of joints following injury.

Practitioners today also are using stem cells within disciplines like pain management, cardiology, rheumatology and neurology.

What are stem cells?

Stem cells are cells with the potential to develop into many different types of cells in the body. They serve as a repair system for the body. There are two main types of stem cells: embryonic stem cells and adult stem cells. Stem cells are different from other cells in the body in three ways:

* They can divide and renew themselves over a long time.

* They are unspecialized, so they cannot do specific functions in the body.

* They have the potential to become specialized cells, such as muscle cells, blood cells and brain cells.

Stem cells are a direct therapy derived from bone marrow concentrate. Within your bone marrow you have mesenchymal stem cells, hematopoietic stem cells, growth factors and proteins. These stem cells, growth factors and proteins are:

* Anti-inflammatory

* Anti-microbial

* Anti-apoptotic

* Anti-angiogenic

* Matrix remodeling

* Cell differentiation

* And, present no risk of immune response

Compared to surgery

Another major benefit of using Stem Cell Therapy compared to undergoing the knife in surgery is that the post-procedure downtime is slim-to-none.

In addition, say you did a knee replacement. You will have to pay your deductible, out of pocket after the deductible, time-off costs, and will need a longer recovery time. Stem Cell Therapy could potentially be a cheaper and an easier route than surgery.

The cost of stem cell injections are on a caseby-case basis. Stem Cell Therapy is typically a cash pay market, however some of the treatment costs can be covered by your insurance.

Local Events

Youth Events & Organizations:

YMCA Aquatics Center

(Lap Swim, Family Swim & Group or Private/Semiprivate Lessons Available)

YMCA Dance Program

Team Gymnastics at the YMCA

2021 Youth Basketball League

Ongoing Events

Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market

Saturdays • 10am to 1pm • YRMC Parking Lot

Garden Classes

Saturday Mornings • 9:30am • Watters Garden Center

Prescott Valley Farmers Market

Sunday Mornings • 10am to 1pm 3103 N. Glassford Hill in Prescott Valley

Holiday Games TO ENGAGE THE FAMILY

RUDOLPH

RACE PINE CONE TOSS

SUPPLIES: Red pompoms, spoons, Vaseline and Rudolph poster or drawing taped to a wall.

Give each player a red pompom and a spoonful of Vaseline. Players have to race to be the first person to put a red pompom on Rudolph’s nose (make sure to put a bit of Vaseline on his nose as well) on the other side of the room.

Players dip their nose into the spoonful of Vaseline, then get the red pompom to stick to their nose. Then, they move across the room and stick it to Rudolph’s nose, without using their hands!

SUPPLIES: Pine cones, buckets or containers, skewers or other stick to hold up signs indicating how many points each bucket is worth.

Set up the buckets, either in a row or placing some farther back for added difficulty. Attach the signs to the skewers or sticks and place them in the buckets.

Give each player the pine cones to toss, and add up the number of points they earn. You can mark one cone as being worth double the points by painting it gold, tying it up with ribbon or doing something else to distinguish it from the others.

You can also use snowballs if the weather cooperates …

CHRISTMAS CHARADES

Make a list of holidayrelated terms or actions and cut it up so each strip contains one idea. Divide your group into two teams to play against each other. A member from each team will face the team to compete. They will pull a Christmas-related term or action out of the bowl and act it out to the best of their ability. This is such an easy game and so easy to customize, too. Your list can include generic Christmas terms, traditions or people specific to your family or location. Make ageappropriate for any group. The first team to guess the action being acted out gets a point if you’re keeping score, or you can just play for fun. There will be much mirth and merriment along the way, whatever you do!

Spend the Night GO AHEAD IN THE WILDERNESS:

I Dare You

by Amanda Foster, The Hike Shack

Wi th so many people having cabin fever these days the thought of heading outside on the trail for more than just the day is intriguing. If you are thinking of spending a night or more on the trail, I have some suggestions for you.

First, if you are planning to take your kids, try a night in your back yard. This can be fun and teach you a lot in one night.

When I look at backpacking from a beginning standpoint, it can be an overwhelming experience. Beyond your regular hiking gear and common leave-no-trace practices, there are a few things you need to consider.

No matter where or when you go, there are things you will need: shelter, sleeping gear, food — and things you need to prepare and consume it — water, and something to carry it in and back out.

There are a few things to remember when it comes to the essentials list, like how far do I want to carry it, and how much does it all weigh?

Pack — Size is volume and packs need to be properly fitted to your torso so you can carry weight comfortably.

Tent — Make it light, durable, packable and weather resistant. Practice setting it up beforehand.

Sleeping bags, pads — Weight, packability, fill and anticipated weather are important.

Food — Keep it simple; think lots of calories. Stove, cookware and dehydrated meals or just a peanut butter and jelly sandwich and protein bars work. Whatever you decide, take a little more than you think you need.

Water — Take more than you think you need; you may have to share, and your source may be dry when you arrive. Make sure you treat all outdoor water; you never know who or what is up stream. Every trip varies when it comes to water requirements.

Clothing —Remember we are all weather sensitive, but you can wear those pants for more than one day; extra pair of socks and bandana always.

PLAY Beware CAN DO TO PETS WHAT FIREWORKS

by Loree Walden, Marketing Manager, Yavapai Humane Society

It’s hard to believe, but New Year’s Eve is right around the corner, and there’s going to be a lot of activity and noise! While it’s all fun and exciting for us, it can be quite scary and potentially dangerous for our pets.

The safest place for your pets during the festivities is inside. The fireworks, noise and crowds may spook them and make them run away, get lost, or even be hit by a car.

The best thing is to put them in a familiar room with things that comfort

them such as a favorite toy, their bed, and/or a blanket.

It also helps to put on some calming music or the TV to help cover up the sound of fireworks or festivities. Maybe even give them a Kong toy filled with a special treat to keep them occupied while reaping a yummy reward.

Also consider a Thunder Shirt or a similar product like Calm Paws Relax and Recover Shirt for your dog. These are great for added mental and emotional support when it comes to thunder, fireworks,

separation anxiety, and more. They’re available from our friends over at PetSmart for about $20 to $40.

Some dogs are not affected by the sounds and people, but if you do have them out with you, be sure you don’t use fireworks directly around your pets. There is potential of burns and injuries to their paws and face, and the noise of fireworks going off so close to them may cause ear damage or cause them to freak out.

Make sure your pet is

microchipped and the information is correct and up to date.

Always keep a close eye on your pets around food and alcohol. Avoid letting them get near any chocolate, nuts, grapes, raisins, onion, mushrooms, fatty foods, coffee, tea, caffeine and most of all alcohol of any sort. With a little extra care and precautions, we can ensure that it will be a Happy New Year for everyone! Happy New Year from all of us at Yavapai Humane Society.

Dogs are not our whole life, but they make our lives whole

Your Pet:JUST WHAT THE DOCTOR ORDERED

It’s a well-known fact that research has found there are many health benefits to having a pet. Having a friendly creature of nearly any domesticated species around relieves stress and loneliness, which in turn leads to better cardio health and lower blood pressure. Owning a dog who needs to be walked every day is a tremendous motive for getting more exercise than you otherwise would.

But our beloved dogs, cats, horses and other animals can have other, more surprising benefits for our well-being, though some of these may not apply to all species.

IMMUNE SYSTEM:

Children who grow up around animals, especially in a farm setting with dogs, cats, chickens and other livestock, are less likely to develop allergies and more likely to develop an immunity to bacteria.

CHRONIC PAIN: Owners who suffer from migraines or arthritis report being better able to cope with that pain, possibly related to the emotional support and stress reduction pets bring. In this case having smaller, quieter pets may provide more support.

CANCER: Some dogs have been able to detect certain types of cancer by smell, and patients receiving cancer treatments who have pets at home or see them in therapeutic settings report improved physical and mental health.

SENSE OF PURPOSE:

Feeling like one’s life has purpose is tied to many mental and physical health benefits, and devoting your time and attention to caring for your loving pets is a great way to find and maintain that feeling, especially for those who live alone.

IMPROVED SOCIAL LIFE:

Having a dog gets you out of the house, so that’s already a plus for your socialization. Most of them are very social themselves and can make friends much more quickly than humans, and help you bond with other dog owners. Dog parks lead to doggie play dates and lifelong friendships.

SENSE OF SECURITY:

Dogs can be an effective deterrent to burglaries, which allows their owners to develop a sense of safety. This can provide mental and physical health benefits.

Healthy Balance

IN BOXING TECHNIQUES, ATTRIBUTES FINDING THE

by Coach Jarek Slagowski, Owner & Head Coach, Grind Boxing Gym

Boxing is called The Sweet Science because it is so technical. Good technique is by definition the most optimal movement that allows a boxer to be effective both in offense and defense. For hundreds of years, every boxing technique has been analyzed for this optimal effectiveness. A 1-inch difference in a block or a punch can mean the difference between scoring or getting hit.

As a boxer, you need to practice both offensive and defensive techniques, blending them together to defend yourself even as you attack.

As a fast sport, boxing requires instantaneous seeing and proper reactions. This differs from everyday life where we have time to see, process what we see and finally react. In boxing, we must remove the processing step. Also, to react effectively, proper techniques must be planted into muscle memory. This is achieved by countless repetitions over time.

But techniques are not enough. A good boxer also needs attributes like flexibility, functional strength, conditioning (endurance), plyometric (dynamic) power and speed. Incorporating attribute drills and exercises

into your daily routine will boost your health and make you a better boxer.

Flexibility develops over time by stretching properly every day. Not only will this prevent injuries, it will improve all daily activities.

Functional strength exercises create stronger muscles, tendons and ligaments, which translates to better, stronger joints. Dynamic power and speed are attributes required especially for competitive boxing.

Conditioning drills and exercises build stamina and endurance. These drills also contribute to a healthy cardiopulmonary system.

As you practice to improve your attributes, remember they come through hard training over time. Once proper boxing techniques are imbedded in your muscle memory they will stay with you longer, but will also fade without practice.

Practicing techniques and attributes together in a smart way achieves good, healthy results and keeps boxing training interesting. There is no limit to the variations in boxing training sessions, so they’re never boring. With boxing, there is always more to learn and practice. That is why we call it The Sweet Science.

FLU SEASON

Self-Care LEAVE TIME FOR

During

HOLIDAYS

The holiday season is full of joy, giving and togetherness — and all of the work that comes with making that happen. Demands on your time pile up and don’t leave much left over for the self-care that helps you feel whole and more able to fulfill those demands.

Here are a few ideas for taking care of you:

START A MORNING RITUAL OR STRENGTHEN THE ONE YOU HAVE

It’s easier to carve out time for yourself early in the morning before family, business and overall busyness really begin. Choose one or two activities you find especially nourishing for your mind and soul, and they will give you that boost of body and brain energy you need to tackle the day. Yoga, walking, journaling, meditation and reading spiritual texts are just a few of the possibilities. Even if you can only manage 10 or 15 minutes, it will do you so much good!

SET YOUR INTENTIONS

Take a little time to reflect on what is most important for you and those around you this season and let that be your guide for prioritizing your activities and commitments. Consider particular needs everyone (including you!) has this year and meet them as best you can.

DON’T EXPECT PERFECTION

You may be competing with childhood memories that have grown a little blurry with time, and you don’t know all the machinations that might have been necessary to pull them off. Understand that everything from that perfect turkey’s preorders being sold out to last-minute travel changes can put what appears to be a “dent” in your festivities, but understand that you did the best you could.

PRACTICE GRATITUDE

This can be done in the middle of almost anything else. While you’re making breakfast for family, doing a trail run, baking those same treats you do every year, you can think about what you’re thankful for in life. Many of those thoughts may be related to your Christmas and New Year’s chores, others may have nothing to do with that but are just as important.

REGULATE YOUR STRESS AND EMOTIONS

A journal can really come in handy here, but it’s not essential. Observe the situations that make you feel more stressed out and negative, and what is fueling these reactions. Are you worrying about things beyond your control, or setting an impossible holiday standard? Are you required to spend more time around people with whom you have toxic relationships? These are good things to know and work with as you move through the season.

ELIMINATE AS MANY TRIGGERS AS YOU CAN

Some stressful situations can’t be avoided no matter what time of year it is, but you have control over more than you may think. Online news and social media promote “doomscrolling” and conflict you probably don’t need to be dealing with right now, so don’t let yourself get sucked into it. Use your spare time for a walk, warm bath or other relaxant instead.

IMMERSE YOURSELF IN THE MOMENT

Practice mindfulness, especially during the occasions you’ve worked so hard to create. Be present for the presents, for the songs, for talking to those cousins you haven’t seen in a couple of years. These are the moments you’ll want to remember, and recording them in your mind is more effective than any phone can be.

Beat Stress Breathwork WITH

Incorporating simple breathing exercises into your routine is a powerful antidote to stress. Sustained, rhythmic breathing alkalizes your blood pH, which helps reduce carbon dioxide in your system. Breathwork also has an anti-inflammatory effect, improves muscle tone and elevates mood. Here are a couple of exercises to try at home:

BOX BREATHING (4X4)

Assume a comfortable position, whether it’s standing, sitting or lying down, and consciously allow different sections of your body to relax. Spend four or five minutes breathing on a four-second count. Inhale through your nose for four seconds, then exhale through the nose for four seconds. Continue for about four to five minutes. Try to breathe diaphragmatically by consciously using your muscles to pull down your diaphragm, which fills your lungs more efficiently. Once you’re comfortable

with this pattern, try moving to longer intervals of five or six seconds.

4-7-8 BREATHING

Find a place to sit or lie down comfortably. Remember to maintain good posture if seated or lie down if you’re trying to go to sleep. Rest the tip of your tongue against the roof of your mouth and maintain its position throughout the exercise. Exhaling past the tongue

is easier for some people if they purse their lips. These steps should all be carried out in the cycle of one breath:

1. Let your lips part. Make a whooshing sound, exhaling completely through your mouth.

2. Close your lips, inhaling silently through your nose as you count to four in your head.

3. Hold your breath for seven seconds.

4. Make another whooshing exhale

from your mouth for eight seconds.

When you inhale again, you initiate a new cycle of breath. Practice this pattern for four full breaths. The held breath (for seven seconds) is the most critical part of this practice. It’s also recommended that you only practice 4-7-8 breathing for four breaths when you’re first starting out. You can gradually work your way up to eight full breaths. This can lead to a deep state of relaxation.

Patient’s Plasma

Jump-Starts Healing

by Brad L. Hayman, DPM, Complete Foot & Ankle Care

Platelet-rich plasma therapy involves the use of a patient’s concentrated plasma cells injected into an area of inflammation or injury to stimulate the body’s own healing mechanism.

The healing process of an injury involves a complex series of events in which proteins in the blood act as messengers to activate

growth factors that repair damaged tissue.

Platelets are small cells in the blood that normally concentrate in an area of inflammation or injury to start the healing process. In cases where the inflammation or injury becomes chronic, a concentrated injection of platelet-rich plasma derived from a patient’s own blood can “jump-

start” the healing process. The process involves taking a sample of a patient’s own blood. Next, the blood is spun down in a centrifuge to separate the blood components while concentrating the platelets. The plasma component is then injected into the area of inflammation or injury. The therapy usually takes about 30 minutes, and complications

are rare because plateletrich plasma therapy uses the patient’s own natural body properties to treat the inflammation/injury. There are a number of conditions that can benefit from this therapy. Plantar fasciitis, tendonitis, bursitis, ankle sprains/strains and Morton’s neuromas are just a few painful problems that have been helped.

Treating Give the Gift of DEGENERATIVE SPINE

by Dr. Whitney James, MD

As I tell my patients, degeneration of the spine is part of being human. Approximately 60% of people will have radiographic evidence of spinal degeneration by the time they turn 60. Almost 100% of people will have spinal degeneration by the time they turn 80. It is a normal human condition.

The age of onset for spinal degeneration varies. Genetics and environmental exposure come into play in determining when degeneration begins. For example, it is not uncommon to see

degenerative disease in a young gymnast in her teens, or a young service member in his early 20s. This is in large part due to the enormous physical toll their bodies undergo in their daily work.

On the other hand, I see patients in their 60s and 70s who were blessed with great genetics, have always taken care of their bodies, and present with few signs of degeneration.

Of patients who have evidence of spinal degeneration on X-ray, CT or MRI, only 20% will actually have symptoms related to the degeneration. Symptoms of spinal

degeneration include neck and back pain, arm and leg pain, difficulty walking, and changes with urination. One of the most common signs of symptomatic spinal degeneration is the tendency to lean forward when walking, such as leaning forward on the shopping cart. Other common signs include dropping things with one’s hands and difficulty with balance. One of the best gifts you can give yourself or someone you love this holiday season is therapeutic treatment for symptoms of spinal degeneration.

There are many treatments for degenerative spine ranging from noninvasive to minimally invasive to maximally invasive therapies. Oftentimes, a combination of therapies results in a cure of most or all symptoms.

If you or anyone you know are experiencing symptoms of degenerative spine, make an appointment with your primary care provider to go over your symptoms and next steps for treatment. Degenerative spine is a natural condition, but one need not suffer from it. Give the gift of pain freedom and reversal of disability this holiday season.

Life is your most important journey

Prepare for Difficult HOLIDAY MOMENTS

Holidays can be wonderful, but they come with their fair share of stress. Bringing family together can bring up old wounds, complicated dynamics or triggering topics.

by Carmen Catterfield, MA, Honeybee Healing & Counseling Services

Consider these tips to help you weather the stress and embrace the holiday spirit.

KNOW YOUR “HOT BUTTONS”

To prepare for conflict, we first must know what sets us off. I call these “hot buttons” — they are anything from side comments about your weight or why you’re not married to a fullblown political debate. In anticipation of the holidays, reflect on things you know rub you the wrong way. Make a list. Check it twice.

SPEAK UP

Now, reflect on how you can respond differently. If you usually stay silent or leave the room when you’re upset, see what it feels like to stay present and use your voice. If you often find yourself in the middle of a heated debate, notice what it’s like to communicate your feelings clearly; then disengage. Here are some statements to keep in mind:

* “I see that differently.”

* “I’m not comfortable talking about this, let’s ... (pick a new topic or activity).”

* “I’m comfortable with how I feel about this topic and am not interested in changing my mind.”

* “No.” (Remember: it’s a complete sentence, you don’t need to say anything else).

* “When you do/say that, it hurts my feelings.”

TAKE BREAKS

We all need a moment alone, otherwise it is easy to lose track of how we are actually feeling. Plan your breaks. Be the one to run to the store. Take a walk. Step into a room and close the door. Pet the dog.

If you notice yourself feeling stressed, step outside and focus your mind on your five senses. Count what you can hear, see,

touch, taste and smell. Breathe. Your brain will begin to clear and bring itself out of a stress response and into the present.

CELEBRATE (YOURSELF & THE LITTLE THINGS)!

Stay connected to the positive! Celebrate when you notice you’re changing your behavior. Savor the small moments of laughter, joy and happiness.

UpsidesBOSU Balls ARE ALL ABOUT

BOSU balls (“both sides up”) are great for challenging your stability and training your muscles to be better able to handle the unexpected wobbles you come across in life, especially after an injury.

These are basically stability balls that have been cut in half, with a rigid plastic platform attached to the edge of the rubber hemisphere to create a balance trainer that allows you to stand either on the rubbery half-ball or the flat side.

They’re best for body weight exercises that allow you to have your hands free or your feet on the floor to steady yourself, though using light dumbbells while standing on the round side should be fine.

Here are some of the ways you can safely use the BOSU ball to build your balance:

1

Plank — Place the ball on its round side on the floor. Get onto your knees and grab each side of the platform in the middle, then raise your knees and get into a strong plank position, keeping your back straight and your gaze between your hands. Hold pose for 30 seconds. This can easily be extended into push-ups if you’re in the mood.

2 Mountain climber — Again working with the round side of the ball on the floor get into plank position, then bring one knee up to your chest. Jump and switch your legs and continue for at least 30 seconds. Go slowly at first, then pick up speed as your stability builds.

3

Squats — Put the BOSU down with the flat side on the floor, then carefully step onto the round side and find a stable stance. Then bend your knees and get into a squatting position before standing back up and repeat for at least 30 seconds. Again, take it slowly at first.

4

BOSU ball hops

— A good cardio maneuver, this one is simply touching one foot to the round side of the ball as it lies on the floor, then hopping over to switch to the other foot. The unstable base forces you to depend more on the foot that’s on the ground, where your weight should be anyway.

TO CARE FOR YOUR

‘ Tis the SeasonNeighbor

by Justin Elder, Senior Regional Sales Manager, Global Medevac

How well do you know your neighbors? If you are like most of us in 2020, that answer is vague at best. According to some studies, 1 in 4 Americans feel they have no sense of community spirit within their neighborhood — with a national lockdown in place, those numbers are exponential.

One of the most detrimental elements of the last year for most folks has been the deterioration of our interpersonal relationships from changes

like having to wear masks and social distancing that have become part of our daily routines. From the divisions in politics, to the necessary physical restraining, this year will certainly be one that changes the way we behave for some time.

But, it does not have to be detrimental. One could argue, the reason for this holiday season is to re-connect with our neighbors and rekindle our relationships.

There was a time in the

not too distant past when we as Americans took pride in the relationships we had in our communities — where leadership was as transparent as the price at the cash register, and where we could walk to any neighbor’s door for the cup of sugar needed for the apple pie being prepared for Sunday dinner.

These are not relics of a time gone by, they are aspects missing from a community that has been misplaced by rather involuntary changes thrust

upon it. I for one relish the thought of simply witnessing the unforced smiles of strangers in the grocery store once again.

This season should be focused on community and giving, rather than division and mistrust. This year, just like any other, has been full of gifts and lessons. Let’s finish it off strong by being that neighbor that other neighbors can rely on. Stop by, say hi.

Only together can we make this beautiful country into a united community.

Stretch RESISTANCE BANDS YOUR STRENGTH

Besides taking up much less space than dumbbells, kettlebells and the like, resistance bands can do as much, if not more, for your strength training than standard weights and machines. The resistance built into these rubbery wonders ensures you’ll be pushing your muscles harder the longer you pull and hold it at your max, without that break you tend to get when your weights or dumbbells are at the apex of your reps.

That’s just one of many upsides of using these bands to train your muscles to peak condition. But there are so many more benefits you can get:

AFFORDABILITY AND SPACE

There are four general strengths of exercise bands, from “light” to “extra heavy,” rated on the amount of resistance they provide. It usually takes three bands of varied resistance levels to provide a well-rounded, full-body workout. And they can be shoved into or hung up anywhere in your house for storage.

VERSATILITY

They come in many different formats, including those designed for physical therapy, cables with attachable handles, and short, thick bands that target a specific muscle group. Longer ones can

be knotted up for upper-body workouts and unfurled for lower-body reps. They can be looped around a doorknob, attached to an over-the-door clip or wound around other heavy objects to replicate cable pull machines or combined with weights to add resistance from the opposite direction.

MAINTENANCE

Resistance bands are simple to use at home for those who don’t want to build muscle so much as maintain what they have. Loss of muscle mass tends to begin when we’re in our 30s and accelerate once we hit 70, especially for those who are

sedentary. This deterioration creates greater risk for injury and falls.

CONCENTRATION

It’s hard to use resistance bands on autopilot. You need to pay attention to your form when you pull and release the band, retaining your control as you release it so it doesn’t jerk you back or snap out of control. It really is a form of mindfulness.

WEIGHT LOSS

Building muscle through any form of strength training reduces fat and speeds up your resting metabolism, leading to weight loss.

THINK ABOUT

THE MEANING OF

by Christine Streveler, Owner, Your Soul Shine

With the holidays upon us, it seems like a great time to remind ourselves of some core principles to keep us grounded. The focus can often get carried away into boxes, bows and obligations.

Reflecting on the idea of “gift” can be very rewarding. Sometimes, the most meaningful sentiments we can give to another are straight from the heart and simple moments spent together. Is there someone on your list who could use the gift of time and connection this year?

Sometimes that can simply take the form of love, community and support. It can be as simple as a hike on a new trail exploring Mother Nature and sharing energy in that. Reflect on redefining what a gift might be to those you hold close to your heart and what might mean the most to them.

Also, with that, be mindful of how you are fueling yourself … be mindful and present in your consumption.

‘Gift’

Remember that food and thoughts are both fuel. Make sure both are providing nourishment to your mind, body and spirit. Feel gratitude and thanks where you can. Notice the soundtrack that plays in your mind, and make sure it is one that

builds you up and holds you to your highest self.

If you feel anxious or down, try to be aware of what you were just thinking. Then try viewing yourself through the lens of those who love you — what would they say to you?

At Your Soul Shine, come as you are and

be welcomed in yoga, community and wellness. Join us for Candlelight Restorative Yoga every Sunday 6 to 8 p.m.; sign up details are at www.yoursoulshine.com Be Free Be Loved Be You

Only by giving are we able to receive more than we already have

WITH A

Holiday Stress RELAXING MASSAGE Beat

by Carl Johns, LMT, Director, ASIS Massage Education - Flagstaff

During any year, the holidays can add layers of stress to our everyday lives. Even though the activities of the holidays are often joyful, expectations and increased time out of our daily lives to prepare and participate around the holidays can be quite hectic, and stressful. This year we enter a holiday season unlike any other, with a global pandemic adding another layer of stress to our holiday season. Taking a little time out to enjoy the benefits of a relaxing massage, to experience healthy touch, is a great way to make the season less stressful and more enjoyable.

Opportunities are all around you during the holidays to have a relaxing massage experience. You may find that when you are out shopping there will be people offering brief chair massages. Fifteen minutes under the hands of a good therapist in an on-site chair massage can make for a lasting experience of relaxation

and stress reduction as you make your way through that busy shopping mall. Most massage establishments are open and receiving customers. What a perfect way to take a time-out during the season of running around, of shopping, of constant stimulation, and allow yourself to come into a more relaxed state of mind and body. That state of relaxation will make all of your interactions with others more enjoyable, whether

friends, family, coworkers, or someone behind the counter in a busy store. Massage is also a perfect gift idea during the holidays. All massage establishments and private practitioners will offer gift certificates during the holiday season. If you can’t figure out what gift your friends and family would like, and you want to avoid making another awkward fashion choice for the people you care about, how about giving them the luxuriously relaxing gift of a

massage therapy session?

We all know that we are prone to unhealthy choices around the holidays. We might be consuming too much sugar, running around, burning the candle at both ends and far more active than usual, and leaving our immune system more vulnerable. Massage is the perfect antidote. Give yourself and your loved ones a healthy holiday treat. Find a good therapist and experience the benefits of massage for your mind and body this holiday season.

Morning Stretches GIVE THESE A TRY

Adding morning stretches to your self-care routine has numerous benefits. They protect your muscles, improve posture and combat any stiffness that may have developed overnight. Stretching stimulates your brain and increases blood flow. Each stretch also targets and refreshes specific muscle groups.

Here are five stretches to try shortly after waking up:

OVERHEAD SHOULDER STRETCH FLEXES SHOULDERS AND ROTATOR CUFF

* Lace fingers together

* Raise hands above head, palms upward

* Lift up, stretching rib cage

* Hold for a count of 10

* Repeat 4 more times.

SIDE STRETCHES EXPAND RIB CAPACITY

* Sit cross-legged on the floor, arms down by the sides, hands on the floor.

* Lengthen back and neck through the crown of the head.

* Reach the right arm up, bend the left elbow and reach the right arm up and over toward the left side.

* Repeat to the other side, doing 3-5 stretches on each side.

PRONE PRESS-UP PROTECTS BACK

* Lie on stomach with hands in a push-up position.

* Relax back and hips, and slowly press upper body up, allowing back to arch.

* Hold this position for 2 seconds, then release.

* Repeat 9 more times.

NECK MOBILITY STRETCH PREVENTS PAIN

* Take a seated position with feet on the floor.

* Rotate neck in a circle, touching ears to shoulders.

* Rotate slowly in a clockwise direction 5 times.

* Rotate slowly in a counterclockwise direction 5 times.

STANDING QUAD STRETCH LOOSENS LEG MUSCLES

* Stand up straight, holding onto the wall or a chair, as needed. Keep feet hip-width apart.

* Reach back and grab left foot with left hand.

* Keep thighs lined up next to each other and left leg in line with hip. Feel the stretch in left thigh and hips, holding for 30 seconds once.

* Repeat with right leg, holding for 30 seconds once.

Always stretch yourself to the next level

HEALTHY

Holiday Skin JUST A PEEL AWAY!

by Lori Durr, Sundara Sanctuary

As the weather cools and you prepare for holiday gatherings and a new year, now is the perfect time to give your skin a little extra attention by getting a chemical peel. Your skin is one of your biggest assets. It is the first thing people see when they look at you, and when you have glowing, healthy skin, not only do you look better, you also feel better. Your skin is the largest organ of your body, it requires tender loving care.

What is a chemical peel?

This professional treatment is used to improve the appearance of skin on your face, neck, hands, or anywhere on the body needing improvement. A mild acid is applied to the skin that causes it to exfoliate and days later peel off.

The newly exposed skin is smoother, healthier and more radiant.

Chemical peels work in several ways; they accelerate skin cell turnover. It is known that as we age cell turnover slows and this is what makes the skin not look as healthy as it should. The general rule of thumb is when you are 20 years old your skin turns over every 20 days, 30 years old 30 days, 40 years old 40 days and so on.

It is important for those of us seeking healthy radiant skin to assist cell turnover with professional skin care treatments. As we age, we can start showing pigment and slowing of collagen production; chemical peels assist in lessening pigment and boosting collagen production allowing skin to always look fresh and healthy.

Why do a chemical peel in the fall or winter?

After receiving your chemical peel, your skin will be temporarily more sensitive to sunlight. So, the best time to get a chemical peel is in

the fall and winter months when the weather is cooler, days are shorter, and the sun is not glaring and incessant. Always seek out a licensed aesthetician for all your skin care needs.

MLS Cold Laser | Bunions | Hammertoes | Heel Pain | Diabetes

Neuromas | Neuropathy | Foot and Ankle Pain | Fungus Toenails

Minefields MANEUVER PAST HOLIDAY MEAL

We’re all about integrating small but powerful steps into our lifestyle toward wellness and better health. We know many of our readers are doing just that.

Then we run into the holiday season, when filling half your plate with nonstarchy vegetables and eating mindfully feels like sacrilege during a month traditionally organized around eating large, meaty meals and copious sugary treats while catching up with family and friends.

Staying on track sounds daunting, but once we break it down into the same healthful routines we’re already practicing day to day it gets much easier.

CONCENTRATE ON THE VEGGIE HALFPLATE THING

If you’re not fixing the meal yourself, request some healthy, delicious sautéed superfoods or bring a healthy dish yourself, incorporating as much color as you can to add to the festive look. Most cooks won’t mind the help.

EAT YOUR VEGETABLES FIRST!

It’s easy to go straight for mom’s tragically carby stuffing or other once-ayear delights, but getting your greens first guarantees consumption of all those crucial nutrients and can go a long way toward filling you up before you dig into the heavy stuff.

DON’T SKIP ANY MEALS

Doing so puts your hunger on a collision course with whatever you’re presented with at dinnertime. At the least, incorporate two or three healthy snacks leading up to the holiday feast to take the edge off.

TAKE TIME TO SAVOR

When you do devour one of those holiday treats or desserts, do it slowly, taking time to observe the taste, smell and fabulous feeling it gives you. You want to be able to recall the experience later on after the holidays are over and you’re not likely to be eating that particular confection till next year.

EAT UNTIL SATISFIED, NOT STUFFED

This is a daily habit you should already be following that requires extra attention this time of year. This activity pairs well with savoring since you’re already paying attention to how your food is making you feel. Remember to ask yourself, “Does this still taste really good?”

PUT MORE TIME INTO SOCIALIZING

If you’re eating in the same room with a decentsize group of family and friends at the holidays, it’s probably been at least a few months since you’ve had that opportunity. Take advantage of it by paying more attention to them than your food. (Same goes with online gatherings).

DRINK WISELY

Stick with calorie-free standbys such as water and seltzer, coffee and tea as much as you can. Just like any other time of the year, even non-alcoholic drinks can be dangerously high in sugar. Besides the damage it can do directly in excess amounts, alcohol also impairs your judgement with food choices. Alternate it with water or use mixers to dull this effect.

WORK SOME OF IT OFF

These holiday gatherings tend to be marathons anyway, so make sure you carve out at least a little time for a brisk walk to aid your digestion and blood sugar regulation. Get as many people involved as you can — organize a family run, hike or bike ride, or rope everyone into a vigorous video or board game!

DON’T KICK YOURSELF, UNLESS IT’S FOR EXERCISE

Almost everyone is prone to slipping up at least a little. Don’t feel guilty, and definitely don’t use it as a reason to backslide further.

THE WINTER LANDSCAPE Command Evergreens, Conifers

by Ken Lain, The Mountain Gardener, Watters Garden Center

Our house is a classic mountain home with large windows enabling us to enjoy both the natural and cultivated beauty. The design showcases each of the four seasons, but evergreens are the central focus. Their easycare hardiness guarantees they look beautiful no matter the season.

Because evergreens and conifers come in all shapes and sizes, they are useful for privacy screens, foundation plantings, backdrops for flowerbeds, and accents in rock gardens.

Choosing the best plant combinations can be tricky.

Conifers come in four basic shapes: round, cylindrical, weeping, and flat ground huggers. For simplicity’s sake, I think of both a ball-shaped false cypress and a mound like Blue Star juniper as being round. It’s helpful to think of them as silhouettes.

When first landscaping with evergreens, begin with small groupings making sure each conifer is different from its neighbors. One of my favorite compositions begins with a Bird Nest globe

spruce. Place a broadly conical shaped Hinoki cypress next to it. Maximize the contrast with an under planting of a flat, ground hugging Japanese juniper.

In small planting beds, I use mainly miniatures and dwarfs. Intermediatesized ground huggers like cotoneaster, juniper, and Mahonia rarely overtake their allotted spaces. Slim cylinders like Skyrocket juniper and Tiny Tower cypress serve well as accents.

Evergreens truly are in all their glory as we head into winter.

It is important to water established conifers with one deep soak per month.

Newly planted winter evergreens should be watered by hand if necessary at 10 to 14 day intervals through winter to maximize their spring growth.

If you feel a little down after during the holidays come visit Watters’ company mascot, Vincent Price. He roams freely through the garden center most days. We even had the wording on his service vest changed to read: “Service Dog, Please Pet Me.”

TO EATING HEALTHY

TipsDuring the Holidays

Eating healthy during the holidays does not mean you have to abandon your favorite holiday foods. Consider these simple tips to help you have a healthier holiday season.

by Fry’s Food Stores

IT’S ALL ABOUT MODERATION

Indulge on your favorite treats, but be mindful of your intake. Moderation is the key to still enjoying the best bites of the season without overdoing it. Practicing portion control and focusing on the foods you love are great ways to help you moderate. Smaller portions are proven to reduce overall intake, and if you only focus on foods you love, you are less likely to eat something just because it’s in front of you. So, have some of grandma’s fudge or a few of your favorite cookies, but enjoy them in moderation.

TURN HEALTHY FOOD SWAPS INTO TRADITIONAL HOLIDAY FAVORITES

Consider swapping buttery mashed potatoes for vitamin A-rich sweet potatoes or roasted green beans for mom’s green bean casserole. Try seasoning the sweet potatoes with maple syrup and the green beans with olive oil and sea salt and voila! Both are flavorful alternatives to holiday favorites.

FILL YOUR PLATE WITH COLOR

Make your plate look festive by filling half your plate with fruits and vegetables. Butternut squash, Brussels sprouts and cranberries are a great way to add flavor, color and nutrients to your holiday meals. They also help you feel fuller longer so you can avoid the temptation to overeat.

STAY HYDRATED

With all the food and festive cocktails, we often forget to drink enough water during the holidays. If you’re going to drink alcohol, try to alternate between water and alcohol to minimize intake and stay hydrated. Staying hydrated is critical to maintaining optimal health.

BE ACTIVE

Being physically active is important for both physical and mental health. It is also a great way to relieve stress during the holidays. Enjoy a morning or after-dinner walk around the neighborhood with loved ones, and don’t forget your water bottle!

Anti-aging Foods Brighten Your Skin

Nutrients that help your inner organs function well are obviously going to be good for the biggest organ you’ve got — your skin.

But just as specific vitamins, minerals, antioxidants and other substances excel at aiding different bodily functions, different nutrients boost or reverse various skin-related processes and result in a brighter, more youthful complexion.

Below are 10 skin-enriching foods and their “specialties”:

ALMONDS — These are among the nuts highest in vitamin E content, which reduces the inflammatory process that leads to skin damage and wrinkles.

BLUEBERRIES — These are loaded with antioxidants protecting the skin against free radicals that age skin during sun exposure and stress and lead to fine lines on the surface.

BROCCOLI — Vitamin C is the key here; it stimulates the production of collagen, which tends to wane with age and lead to the wrinkles and sagging that everyone’s trying to avoid.

DARK CHOCOLATE — Chocolate containing at least 70% cocoa can lock in your skin’s moisture, protect it from sun damage and reduce wrinkles through its vitamins, calcium and iron.

GREEK YOGURT — A healthy microbiome in your gut protects you inside and out, and this yogurt promotes that system while also adding protein, another building block for collagen.

GREEN TEA — Its catechins are one of the best weapons we have against hyperpigmentation and other damage from sun overexposure, and its polyphenols have anti-aging properties.

OLIVE OIL — This healthy oil has antioxidants and omega-3s to fight aging in your heart, your brain and your skin, in part by improving circulation. It’s also found in many skin care products.

POMEGRANATES — These have lots of vitamin C, which also contains natural antimicrobials that can ward off breakouts and skin inflammation related to eczema and acne.

SALMON — This and other cold-water oily fishes like tuna and mackerel are the most efficient sources of omega3s; flaxseed, walnuts, tofu and other plant sources are just about as good.

TOMATOES — They’re a tremendous source of lycopene, one of the most powerful antioxidants there is. It protects against free radicals, prevents fine lines and leads to plumper skin.

Poinsettias

Spring’s Promise Camellia:

A new evergreen variety is a delight as it sets flower buds in winter and proceeds to bloom, setting the stage for spring’s arrival. $75

Big, bold plants that are larger and fresher than our competitors’, better genetics, with many festive varieties to choose from. “The place where people who love to Garden, Love to shop.”

Baby Blue Spruce:

The perfect shaped holiday tree decorated for the season, then planted in the landscape for years of enjoyment. $22

1815 Iron Springs Rd, Prescott

NOURISH Mother’s THOUGHTS ONE

by Raven Paccioni, General Manager, Raven Cafe

We are living in strange times as we end the year of 2020. With no end in sight and the holidays creeping around the corner, how can we stay positive? This profound, personal shift we have all endured is causing us to adapt in ways we never thought we could. Especially parents! I want to give working parents a bit of inspiration, confidence and balance. We could all use a little bit of that to keep our minds healthy. Being the general manager of Raven Cafe comes with much joy. It also comes with many challenges that have made me a smarter woman and mother. Put a pandemic on top like a cherry on a sundae .. .and boom! ... everyday challenges just got harder. Between mask mandates, home-schooling and the election, my brain was becoming overloaded, along with my body feeling the physical stress of it all. The stress, anxiety and sleep deprivation is where I adapted, changed my mindset, started to find the silver lining in it all. I decided to look at this entire situation differently.

We all are learning new skills. At home, my two boys, 6 and 7, are learning how to use a computer with efficiency. Yes, they know technology in terms of contemporary games. What online school has forced them to learn is Microsoft Word, Google documents, Google calendars, and most of all, learning self-discipline. I have learned new skills on marketing, social media, live-streaming and overall distanced promotions. I feel lighter knowing I have taken the worst of times and turned them into a learning experience. Overall, I hope you all can learn

from my optimism. Make the adaptation to whatever life throws at you. Our holidays will look different, but I am OK with that. I have to

be. We need to stay safe and also take the time to love the ones around us. It is easy to say, “Look at the glass half full,” but when you execute that thought, it can turn pessimism into optimism. Thank you for listening. I hope you relate.

DOS, DON’TS COOKING WITH

Healthy Oils

Oil is the ingredient that ties many dishes together, especially anything sauteed, fried or roasted or in vinaigrettes. But use with caution.

The temperature at which each oil stops heating and starts smoking, which degrades flavor and releases harmful compounds, is different, and often disputed. And all oils are fats with high caloric content so they should be used sparingly.

Here are some pointers for squeezing all the nutritional and culinary value from the healthiest cooking oils.

EXTRA VIRGIN OLIVE OIL

Do:

Use it in vinaigrettes and as a dipping or finishing oil. It can be drizzled over vegetables, fruits, salads and just about anything else. It’s well-known for its healthy monounsaturated fats.

AVOCADO OIL

SUNFLOWER OIL

Do: Do: Do:

WALNUT OIL

Use it for high-heat cooking. It has a smoke point of around 325 degrees, so can be used for lower heat. Higher heat does affect the taste of EVOO, but it is more resistant to oxidation, which releases the bad stuff.

Use it for baking, stir-frying, roasting and other highheat processes, as well as vinaigrettes and dips. It’s high in oleic acid and antioxidants, and its high smoke point of around 520 degrees makes it versatile.

Another good utility player, this oil smokes at around 450 degrees so it’s perfect for searing and sauteing, along with frying. Its polyunsaturated fats and vitamin E boost heart, skin and brain health.

Don’t: Don’t: Don’t: Don’t:

Refrigerate it. Its high monounsaturated fat content means it can handle the higher temps of the cool, dark cabinet you should be storing most cooking oils in.

Let it heat at or over its smoke point for long periods of time, as it tends to break down more quickly than olive oil at its limit.

Use in salad dressings or as a finishing oil on top of roasted vegetables and soups. It has beneficial polyunsaturated fats, including alphalinolenic acid — an antiinflammatory omega-3.

It’s got a smoke point around 320 degrees like olive oil, so it’s OK for medium-heat cooking but needs to be used with caution for higherheat applications.

Planning ALLOWS YOU TO INDULGE A BIT AHEAD OF HOLIDAY PARTIES

by Cathy Clements, Nutritionist & Life Coach, NSAM, CNC, CPT, FNS, WFS

Most of us have begun to socialize again. We enter this holiday season with hope and optimism, but when faced with all of the delicacies the holidays bring, will we give into the temptations for that moment of pleasure?

The uncertainties of this year haven’t been kind for some of our waistlines. Being out and seeing friends brings us joy, but if you have begun or are on a specific eating program then think about your approach to party eating ahead of time.

Walking away from

buffets containing sweets and foods we tie to this time of year takes confidence, courage and a “No thank you” response. Practice your response, it’s not always easy to get your eyes and hands to do what your head is telling them!

Perhaps have your hands busy holding a bottle of sparkling water or bring something more friendly to your nutrition goals to pop in your mouth, like a sugar-free mint.

Eating before going out helps. Fill up on your nutrition-friendly meal, and when you are out have just a bite of that goodie

your friend made. Savor the flavor by eating slowly. Some of the easiest way to keep on track are:

* Maintaining your exercise schedule — especially if you are going out that evening.

* Drinking your water — think half your body weight in ounces to start and then two glasses between each glass of alcohol.

* Sleeping — do you best to stay on schedule with the time you go to bed and the time you rise.

* Intermittent fasting — start from the time you finish eating dinner through the night until the time you break your fast. Aim for 15 total hours.

* Limiting your caffeine intake.

Dr. Susan Albers says in her book 50 Ways to Soothe Yourself Without Food, that if food is a stress reliever for you, consider stepping back and getting a massage, drinking a warm cup of herbal tea, or getting in an energetic walk or yoga session.

HEALTHY

Recipes

QUICK

Balancing Breakfast Times Two

Balanced in macronutrients (protein, carbs, fats) and bursting with micronutrients (vitamins, minerals, etc.) this combo meal is a nutritionist-approved way to start the day!

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Scramble:

5 oz Ground beef

1 tbs Coconut oil

1 Red pepper

½ Yellow onion

1 tbs Liquid aminos

3 Whole eggs

Pink salt, to taste

Black pepper, to taste

In med-high pan, brown 5 ounces ground beef. Drain excess fat and melt in 1 tbsp coconut oil. Chop and add peppers, onions, and liquid aminos. Sauté until soft. Heat 1-2 minutes, then add scrambled eggs.

Oats:

1 cup Uncooked rolled oats

1 ½ cup Water

1 tbs Pink salt

Cinnamon*, to taste

Heat oats, water, and salt for 1 minute in microwave on high. Stir, add cinnamon, and enjoy!

Serves 2 | Prep Time 27 min

Food for Thought

Cinnamon is a superfood. Not only does this spice aid in digestion, it also helps to regulate blood sugar, improve circulation and reduce inflammation. Plus, it’s delicious!

NOURISH

Marinade:

2 tbs Olive oil

1/3 cup Lime juice, freshly squeezed

2 tbs Fresh cilantro, chopped

2 cloves Garlic, crushed

1 tsp Brown sugar

¾ tsp Red chili flakes (adjust to your preference of spice)

½ tsp Ground cumin

1 tsp Salt

Fajitas:

1 lb Steak (rump, skirt or flank steak)

3 Bell peppers of different colors, deseeded and sliced

1 Onion, sliced

1 Avocado, sliced

Optional Serving Suggestion:

Lettuce leaves for keto option

Extra cilantro leaves to garnish

Sour cream to serve

Flour or corn tortillas for non-keto option

1

Whisk marinade ingredients. Pour out half into a shallow dish to marinate the steak for 30 minutes, if time allows, but you can get away with letting it sit for 5-10 minutes at room temperature while preparing your other ingredients. Refrigerate the reserved marinade to use later.

2Heat about 1 teaspoon of oil in a grill pan or castiron skillet over medium-high heat and grill steak on each side until desired doneness (about 4 minutes each side for medium-rare, depending on thickness). Set aside and

allow to rest for 5 minutes.

3

Wipe pan or grill plates over with paper towel; drizzle (or brush) with another teaspoon of oil and fry peppers and onion strips. Add half of the reserved marinade, salt and pepper; continue cooking until done.

4To serve steak, slice against the grain into thin strips. Pack into lettuce leaves or warmed tortillas, extra cilantro leaves, sour cream, sliced avocado (or your desired fillings), and drizzle over the remaining reserved marinade.

Serves 4 (2 lettuce leaves or tortillas each) | Prep Time 60 min

KETO

Chili Lime Steak Fajitas

The secret lies in the savory marinade. You can also cook the meat on the grill over high heat for 5-7 minutes on each side.

VEGETARIAN

Vegetarian Meatloaf

Chef John Panza, the owner of the farmto-table BiGA restaurant on Miller Valley Road in Prescott, brings you one of his healthy make-ahead favorites this season.

½ lb Yellow lentils, overcooked

½ lb Organic Volcano Rice, cooked

6 Eggs

1 cup Barbecue sauce

1 Yellow onion, diced

5 stalks Celery, diced

¼ cup Smoked tomatoes, chopped

1 cup Parmesan cheese

Salt and pepper, to taste

1

Bring two pots of water to a boil and season heavily with salt.

2

Pour lentils in one pot and rice in the other, stir both and let boil. Boil rice until fully cooked (about 15 min), boil lentils until overcooked and almost falling apart (about 20 min). Once cooked, strain excess water and cool in refrigerator (this can be done the day before if needed).

3In a large mixing bowl, crack eggs and whisk with barbecue sauce until eggs are fully incorporated. Add diced yellow onion, celery and smoked tomatoes (you can use roasted tomatoes as well), and mix. Mix in Parmesan cheese. Add lentils and rice and mix thoroughly.

4

Season with salt and pepper.

5

Line a 9x13-inch baking pan with parchment and spray with nonstick spray. Pour “meatloaf” mixture into pan and bake at 325º for 30 to 40 min, until firm and cooked through.

6

Let cool completely before cutting. Store in fridge for up to three days in an air tight container.

To Serve:

Spray a baking pan with nonstick spray and place “meatloaf” on pan. Add a tablespoon of butter on top of “meatloaf” and bake at 350 º for 20 minutes or until hot throughout.

Serves 6 | Prep Time 40-60 min

6 cups Unsweetened oat milk

6 large Egg yolks

¼ cup Honey

½ tsp Nutmeg

¼ tsp Cinnamon

1 tsp Vanilla extract

1 Place all ingredients into a blender, blend until smooth and creamy.

2 Transfer to saucepan over medium-low heat.

Chef Omei Eaglerider, Executive Chef, Fry’s Signature Marketplace Culinary School, brings you this healthier holiday beverage treat for all ages (adult version included!).

3 Cook, stirring frequently, until the mixture reaches 160°.

4 Chill in the fridge two hours or overnight

5 Strain through a fine mesh strainer before serving.

Serves 6 | Prep Time 2- 2.5 hours

One cup of traditional eggnog has 350 calories. This lighter version is 180 calories.

TIP: SUBSTITUTION

* You can substitute 1/3 teaspoon Stevia clear liquid for the honey; and/or kick up the spice, and add 4 whole cloves; and/or indulge a little and add 3 tablespoons Cognac.

Cheesy Vegan Mac and ‘Cheese’

You’ll learn how delicious dairyfree macaroni and cheese can be after you try this recipe!

8 oz Whole-grain macaroni elbows

1 head Broccoli florets cut into small bites (about 1 ½ to 2 cups) (optional)

1 ½ tbs Avocado oil or extra-virgin olive oil

1 small Yellow onion, chopped (about 1 ½ cups)

1 cup Russet potato, peeled and grated (4 ounces, about 1 small or ½ medium potato)

3 cloves Garlic, pressed or minced

½ tsp Garlic powder

½ tsp Onion powder

½ tsp Dry mustard powder

½ tsp Fine sea salt, to taste

⅔ cup Raw cashews, presoaked for 4 hours if needed for blender

1 cup Water, more as necessary

¼ cup Nutritional yeast

2-3 tsp Apple cider vinegar or distilled white vinegar, to taste

Small pinch of red pepper flakes

1

Bring large pot of salted water to boil. Cook pasta according to package directions. If using broccoli, stir it into the pot when just 2 to 3 more minutes remain. Drain, and transfer the contents to a large serving bowl.

2Meanwhile, in mediumto-large saucepan, warm oil over medium heat. Add onion and a pinch of salt and cook, stirring often, until onion is tender and turning translucent, about 5 minutes.

3Add grated potato, garlic, garlic powder, onion powder, mustard powder, salt and red pepper flakes. Stir to combine; cook, stirring constantly for about 1 minute to enhance flavor.

4Add cashews and water and stir. Let mixture

come to a simmer. Continue simmering, stirring frequently and reducing heat as necessary to avoid a rapid boil, until potatoes are completely tender and cooked through, about 5 to 8 minutes.

5 Pour mixture into a blender. Add the nutritional yeast and 2 teaspoons vinegar. Blend until the mixture is completely smooth, about 2 minutes, scraping the sides if necessary. If it won’t blend easily or if you prefer a thinner consistency, add water in ¼ cup increments, blending after each one.

6Taste and blend in additional salt and vinegar to taste. Pour sauce into the bowl of pasta. Stir until well combined and serve immediately.

Serves 2-4 | Prep Time 30-40 min

Sauce:

2 tbs Soy sauce (use tamari for gluten-free)

2 tbs Hoisin sauce

2 tbs Lime juice

1 tbs Peanut butter

¼ tsp Ground ginger

½ tsp Sriracha, less if you don’t like spice

Filling:

1 tsp Sesame oil

1/2 Yellow onion, diced

1 lb Chicken breasts, cubed

1/2 cup

Shredded carrot

2 cloves Garlic, minced

For Serving:

1 head butter lettuce

Salted peanuts, chopped

Green onions, thinly sliced

Cilantro, chopped

Cauliflower fried rice

1Whisk together the sauce ingredients and set aside.

2In a large skillet, heat sesame oil over medium heat. Once hot, add in onion. Cook 5 minutes or until the onion is tender.

Eating a few of these is perfect for a light lunch, or have half the recipe for a healthy dinner.

FAMILY FRIENDLY

Asian Lettuce Wraps

These lettuce wraps are full of tender chicken with an addictive sauce the family will love!

3Add in chicken, carrots and garlic. Cook until chicken is no longer pink.

4Once cooked, stir in the sauce and serve in a lettuce cup with cauliflower rice, peanuts, green onions, and cilantro.

Serves 2-4 | Prep Time 15-20 min