Prescott Healthy Living - January 2021

Thrive in New Year

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!

Whether you have a long list of New Year’s resolutions or not, the start of a new year offers us all a clean slate. It is a time for new beginnings; a time to adopt a new habit or two that will allow us to lead happier, more fulfilling lives.

To me, “New Year, New You” is not about changing who we are because no matter what, we are enough. The goal is to enhance our way of life to reach a higher potential of well-being through nutrition, movement, reflection and relaxation.

Rather than setting lofty, unobtainable New Year’s resolutions that set us up for failure, think about small steps we can take every day to better our health and way of living. Maybe it is cooking a new recipe each week, or practicing 5 minutes of meditation each night before bed. Whatever you decide, remember it is about progress, not perfection. You are great just as you are!

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

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Local HEALTH

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, MSOM

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.

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.

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.

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.

Cathy Clements

Nutritionist & Life

Coach, 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.

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.

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.

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.

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.

Lucy Levya

Owner, Prescott Maid to Order LLC & MTO Janitorial LLC

Lucy Leyva is an entrepreneur and active member of the small business community. She is the owner and founder of Prescott Maid to Order LLC and other businesses and has over 60 employees. She moved to Prescott Valley in 2000 and fell in love with its lifestyle and people.

ENTHUSIASTS

Kaileena Martin

Bartender, Raven Café

Bartender by day, musician by night!

Kaileena is a singer, songwriter, musician and artist. She is an integral part of the community of Prescott in terms of entertainment and philanthropy.

Dr. Billie Orr Councilwoman, 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.

Donna Werking Owner, Northern AZ Social, LLC

Donna is the owner of Northern Arizona’s premier marketing firm. She specializes in the latest digital and traditional marketing strategies for businesses. She dedicates her time on committees and boards to support local nonprofits and organizations in her community.

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.

Dr. Jeffrey Osburn

OB/GYN, Prescott Women's Clinic

Dr. Jeffrey Osburn is a board-certified OB/ GYN. He is a University of Arizona alum, and after his training and several years of being faculty at the University of Oklahoma he returned to Arizona and has been in Prescott with Prescott Women’s Clinic since May of 2002.

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.

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.

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!

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.

Set yourself

Success FOR IN 2021

The articles, blogs and TV shows urging you to make New Year’s resolutions this time of year are inescapable, as are discouraging statistics about how many people stick with them.

To achieve success with New Year’s resolutions, the experts say to set smallish and specific goals. And, keeping a positive mindset throughout is key.

Below we have a few general suggestions you can customize to your needs and schedule:

Eat more superfoods — There is no universal definition, but these generally are unprocessed, relatively lowcalorie and include considerable amounts of important nutrients like antioxidants, vitamins, minerals and fiber. Some of the most readily available foods that tend to make these lists are carrots, spinach, avocado, berries (especially blue), tomatoes, walnuts, eggs and salmon.

Spend more time walking/running — Getting and keeping fit may be the most frequently made resolution, given how stores tend to replace holiday-bound inventory with yoga mats, barbells and treadmills, plus the bikes left over from Christmas. But if you’re sensing these might be space-takers instead of calorie burners, then start out incorporating more walking or running into your routine, either at a designated time or by expanding your modes of transportation for work or errands.

Reduce clutter/clean — Once you have a hard time finding what you need or feel too drained by the mess around your house to even think about doing anything about it, it’s time for an intervention, hopefully by yourself. The fresh start of the new year may be the best time to change your habits in this arena. Set aside a little time each day to wipe things down and throw out incidental trash so it never gets overwhelming.

Learn a new skill — Think of something you’ve always wanted to learn or something that’s come up recently that would help you get ahead at work or in leisure. Your options for online classes grow broader by the day through MasterClass, Coursera, Udemy and many more platforms. You can even use them to help you keep on track with your resolutions by taking a walking or running course or a class on decluttering!

up

Prescott WELCOMES ALL A Community of Well-Being,

by Billie Orr, Councilwoman, City of Prescott

As we celebrate the new year, the Prescott Commission on WellBeing welcomes the opportunity to promote the five branches that make a well-rounded, vibrant community.

Previously, we discussed purpose, what makes us get out of bed every morning. Last month we began exploring the second branch, community well-being. We experience a lot of community support in Prescott with an overabundance of generosity and volunteerism in over 2,200 nonprofits in Yavapai County.

The most important tenet of a Community of WellBeing is an openness and welcoming to all, regardless of race, gender, age or sexual orientation. It is foundational that everyone in our community be

accepted and encouraged to become engaged in making Prescott a Community of Well-Being.

Most recently some have questioned whether Prescott is truly welcoming to all.

To that I respond, we must be to truly be a Community of Well-Being. There have been efforts over the past month to engage our youth and members of our faithbased organizations to address these concerns.

The City of Prescott joined other organizations in sponsoring “Better Together,” a three-hour webinar hosted by the Launch Pad Teen Center Leadership Council and Prescott Unified School District. About 100 students participated in discussions led by Eric Bailey, a communications specialist, motivational speaker and author.

Mayor Greg Mengarelli recently hosted a faithbased community meeting at City Hall seeking honest, open dialogue to address the issue of perceived racism. Steve Reid of Prescott Life Church and Jesse Villegas, owner of The Porch Coffee Shop, facilitated the conversation of how the faith-based communities might address these concerns. Genesis 1:27 was referenced more than once: “So God created man in His own image; in the image of God, He created him; male and female He created them.”

I am reminded of the childhood song, “Jesus loves the little children, all the children of the world.” Sing that song and remember all men and women are created in God’s amazing image and are welcome in the City of Prescott.

by Justin Elder, Senior Regional Sales Manager, Global Medevac OF

EYou! YEAR THIS IS THE

leanor Roosevelt once said, “The future belongs to those who believe in the beauty of their dreams.”

I hope as you read this that your 2020 ended with less confusion and chaos than it started with. The retrospection of last year has helped me to understand one aspect of myself a bit more clearly. I guess you could say its 20/20: Hope matters. Dreams matter.

Dreams lie at the heart of life’s true freedom. Holding onto youthful and exuberant visions of becoming larger than one’s self is a character trait desired by all heroes and heroines throughout time. Those dreams are an aspect of commonality that binds us all.

Find an elementary aged child today who has not been asked, “What do you dream about being when you grow up?” It’s normal to be asked to dream — dream big, too! President or astronaut, doctor or police officer, there is actual nobility and beauty in dreaming. What changed in us? Have we simply lost the will to dream — and dream big? Is

it age that stymies the hope, or is it the current condition that keeps us from wanting to be a part of something more than the status quo?

Some live their life above the norm, and I applaud those. It’s not an easy task to stay hopefully motivated through the tribulations of the day to day, to continue to pursue the whims of childhood. However, for this new year, I implore you to sit with your thoughts and see where you rest. Are you comfortable? Or, is there something more?

As January begins, what a wonderful opportunity to rediscover the dream I held once and take steps to accomplish it in 2021.

This is the year for you, too! Dream. Dream big and take those small actionable steps of making that dream a part of your reality. Dream like you did when you were 8, putting a vision to who you would be when you grew up. It’s never too late.

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Neuromas | Neuropathy | Foot and Ankle Pain | Fungus Toenails

KEEPING YOUR

House CLEAN & HEALTHY

Though everyone has to decide for themselves what is wise and best to protect themselves and their families, one thing is evident: We need to keep our environment as clean as possible.

by Lucy Levya, Owner, Prescott Maid to Order LLC & MTO Janitorial

Health enews reports that keeping a house clean:

* Lowers stress and fatigue

* Reduces allergy and asthma symptoms

* Improves safety

* Lessens the spread of germs

* Keeps pests away

* Improves diet and waistline

We suggest:

* Disinfecting door handles on all doors around the house

* Disinfecting cabinet handles and corners all around the house

* Disinfecting kitchen appliance handles

* Disinfecting light switches

* Keeping bathrooms clean and disinfected top to bottom

* Wiping and disinfecting chairs and furniture around the house

* Wiping and disinfecting all areas touched daily such as computer mouse, keyboard, telephone and controllers

For fast cleaning, Nationwide Insurance recommends:

* Clean the whole house, not one room at time

* Gather cleaning tools in a caddy

* Clear the clutter

* Dust and vacuum

* Wipe mirrors and glass

* Disinfect countertops and surface areas

* Focus on tubs, sinks and toilets

* Sweep, then mop

* Keep moving when you vacuum

* Don’t forget to routinely wash your cleaning tools

* Make cleaning a group activity

Let’s not forget the usefulness of cleaning hacks. Here are a few from Lifehack:

* Use Kosher salt and lemons to clean chopping boards without leaving any chemicals

* Use coffee filters to clean TVs, monitors and other screens

* Lint rollers work for removing dust from lampshades

* Bathtub rings can be removed by rubbing salt and a cut grapefruit

* Play dough can be used to remove spilled glitter.

FLU SEASON

MakeSELF-CARE

A PRIORITY

by Carmen Catterfield, MA, Honeybee Healing & Counseling Services

Af ter a year like 2020, self-care has become an important goal to add to your New Year’s resolution list. However, while we know we need it, we may not know what self-care really is or what it looks like.

Popular culture tells us it’s about bingeing Netflix, eating ice cream or treating yourself to an indulgence. While important, such things may not always give you deep, long-lasting nourishment. Expand the way you think about self-care.

CREATE A LIFE YOU DON’T NEED TO ESCAPE

Self-care has become synonymous with the idea of escaping or numbing. What if we could create a life we didn’t have to run away from? Where would you start? What are the things that drain you the most? How could you change them? Answering these questions is hard. We often learn to tolerate stress so we don’t have to face the things we don’t want to change. You may need to start saying “No” to people or obligations; start practicing boundaries with your time and relationships. You may need to shift your priorities or look at the

emotional pain you’ve been avoiding. Hard at first, but ultimately this will produce longer-lasting results than bingeing your favorite show.

REMEMBER YOU ARE WORTH MORE THAN YOUR PRODUCTIVITY

So many of us have internalized the idea that our self-worth is synonymous with our productivity. If you struggle with giving yourself permission to rest, this may be an important place to start when thinking about self-care.

Reflect on the messages you received from your family, social circle and popular culture about what rest means. See if you can challenge some of the negative messaging and carve out intentional time in your schedule to allow yourself to “do nothing” without shame and judgment attached to it.

PROTECT YOUR JOY

Now, more than ever, it is important to hold onto and prioritize the things that bring

us joy, not just distraction from pain. Let 2021 become the year your joy and self-care becomes non-negotiable.

Take the PlungeCold-Water BENEFITS FOR

Polar Bear Splash in Prescott Valley

Research has shown bathing or swimming in cold water can have other health benefits:

* Boosts immunity — Immersing yourself in cold water triggers production of white blood cells as your body adjusts to changing conditions. Over time this helps your body’s immune system respond more quickly and effectively to threats, according to studies at the Thrombosis Research Institute in London and elsewhere.

* Burns calories — Exercising in colder weather has been shown to boost conversion of unhealthy subcutaneous

Athletes have been soaking themselves in ice baths for decades to fight delayed-onset muscle soreness or the tendency to start feeling sore and cramped the day after a major workout.

adipose tissue to brown adipose tissue, or “brown fat.” This kind of fat specializes in producing heat and warming the body, and sheds calories almost entirely from the bad fats.

* Improves circulation — Your body reacts to cold water by sending blood and lymphatic hormones rushing to warm your core and its essential organs, flushing through your entire circulation system in a way it often doesn’t, especially during more sedentary activities. This helps train your body to do this more frequently.

Northern Arizona has lots of cool swimming spots that

can be even cooler in the winter, so swim with caution. Water that is 50 degrees or colder is considered to be an “extreme” swimming condition that could lead to hypothermia or cold shock, so consider wearing a wetsuit and check local weather data or bring a water thermometer along. This blog is one of many good online sources for safety tips: www. outdoorswimmer.com/ blogs/6-tips-for-coldwater-swimming

These Northern Arizona locations have great opportunities for winter swimming adventures but are subject to weather-related closures and pandemicrelated restrictions

In August 2020 the Prescott National Forest lifted the prohibition on swimming in its four recreational lakes: Lynx, Mingus, Granite Basin and Horsethief Basin. Information: 928-443-8000 or www. fs.usda.gov/attmain/ prescott/specialplaces

* Slide Rock State Park —

This Oak Creek landmark has been known to attract a few hardy “polar bears.” Information: 928-282-2034 or www.azstateparks. com/slide-rock

The annual Prescott Valley Polar Bear Splash was held on January 9 ,2021 at Mountain Valley Splash Pool.

Immerse yourself in a life that moves you

Goldwater Lake

Grand Vistas AT Watson Lake & Flume Trail

Watson Lake’s setting in the craggy landscape of the Granite Dells makes it the centerpiece of many a Prescott pictorial, at least since the 1890s.

Like Greater Prescott’s other lakes, it was created by a dam — in this case built across Granite Creek from the depths of Flume Canyon on the south-central edge of the Dells. Named after an elevated chute built in the early 1900s to water an award-winning peach orchard, the canyon is today served by a network of trails that bring users to the foot of Watson Dam.

These trails begin at the Watson Dam trailhead at 2425 E. Granite Dells Road, about a mile east of State Route 89. Hikers and bikers are greeted by an archway of native trees that gives way quickly to the rocky beginnings.

Towering granite boulders line the canyon, which forms some narrow slots at the beginning as you follow the white dots (compliments of the Prescott Recreation Services Department) over some quite rocky, technical surfaces. Rocks, sometimes with an assist from human-placed stone or wooden stairs, carry

you up and down the early ups and downs.

About a third of a mile in, you reach a fork where the pathway on the right continues as the Watson Dam Trail while the prong on the left becomes the Flume Trail and follows Granite Creek. Several smaller paths, known as the Flume Canyon Trails, connect the Watson Dam and the Flume as they continue south toward the north end of Lake Watson.

The Flume Trail gives you some comparatively easy dirt-path walking in lush riparian areas along the creek before taking you on another climb that includes a pair of short bridges over some remnants of the original flume.

The Watson Dam Trail takes hikers a bit higher and rewards them with some grand vistas of the Dells and Granite Mountain, starting about half a mile from the trailhead and continuing until reaching the Northshore Trail.

If you take a left you can follow the North Shore down to the base of the imposing dam, which has a spillway at the top and a gate farther down that create breathtaking waterfalls when they’re open.

WATSON DAM, FLUME AND FLUME CANYON TRAILS

Taking the Watson Dam, North Shore and Flume trails as a loop spans a 1.5 miles with little elevation change, but the route’s combination of rocky and smooth surfaces provides a diverse hiking or biking experience every time. The Flume Canyon trails can be used to either lengthen or shorten your distance.

Bring water with you whatever time of year you go, but you may not need as much in winter, when its mostly unshaded state becomes an advantage instead of a liability. Whenever you go, enjoy the diverse topography, abundant greenery and, if the timing is right, a majestic waterfall.

Parking fees: None

Usages: Hiking, mountain biking

Mileage: 1.5 miles

Level of difficulty: Moderate

Elevation: 5,057 to 5,186 feet

More information: www.prescotttrails.com

How doNeuronal Networks Work?

by Whitney James, M.D.

As adults, we can get hardened in our ways. A series of life experiences, some rewarding and some painful, can corner us into daily routines, jobs and ways of responding to the world around us.

When talking with patients, I explain that the brain is analogous to a house filled with fancy electrical wiring. The electrical wires are made up of axons, the “wire” component of each neuron, or brain cell. The rooms of the house are forms of awareness and perception.

Just like electrical wiring, those wires that are thick and well-insulated will more efficiently light up the room they supply. Thin wires without insulation will not work as well.

Every human brain has a “default mode network,” or a system of neuronal wiring we default to in our day-to-day lives. These are networks of neurons thickly insulated and highly

efficient. When energy hits the system (the brain), it flows down the paths of least resistance: the wellinsulated default networks. These default networks only illuminate certain rooms in our house.

Consequently, we may have lived our whole lives up to this point thinking we only have a living room and bedroom, when we also have an amazing kitchen, game room and backyard.

Each of us has the ability to activate new neuronal networks.

We recommend starting with an awareness of your breath. When we become aware of our breath, we are able to better recognize our default networks.

After recognizing our default networks, we can then explore neuronal networks beyond them.

While remaining aware of how you are breathing,

attempt a new skill, learn about something that piques your interest, take a different route to work, practice putting yourself in other peoples’ shoes and seeing the world through their eyes. Practice seeing yourself in a new and positive light.

As we practice these

new ways of doing and seeing things, the new neuronal networks will gain insulation. New networks can eventually become new defaults.

We begin to realize we are not who we used to think we were. We are, and can be, so much more.

WhyOff-Roading

Good You IS FOR

Going off the paved path in your (hopefully) 4-wheel-drive vehicle isn't a fitness activity, but it can be the gateway to demanding hikes, formidable rocks to climb and biking up mountains you never thought possible.

In much the same way, the act of off-roading takes you down the road to many more benefits, in ways that may never have occurred to you but make perfect sense:

1ENGAGES MIND AND BODY

Navigating a trail that could be rocky, dusty, slippery, muddy, steep, unpredictable or any combination of these means you can’t make a Bluetooth call (even if you have reception) to check out a location. Your eyes, ears, arms and legs are all absorbed in keeping yourself upright and moving forward.

2PROMOTES LEARNING NEW SKILLS

Many studies report that learning a new skill builds new connections throughout your brain and strengthens old ones, which keeps your thinking sharp and possibly helps ward off dementia-related illnesses later in life. You’ll also need a good understanding of how your vehicle works and how to fix it when no one else is around. In time, you could become that person who goes out and helps other people who get stuck in rugged terrain.

3TEACHES LOWTECH LIVING

When you get beyond the reach of your data network, you start to rely on the data you and others in your group have retained over the years, and sometimes the results are really impressive. It’s always a good idea to go out with at least one other vehicle, and if you can’t, you might want to stay within enough range to at least place an emergency call when needed.

4

RECONNECTS WITH NATURE

One of the best reasons to go off-roading is to get away from civilization and spend time camping, birding, working out or doing anything else in nature, which lowers stress and blood pressure.

Fun SNOW PLAY Find the in Kids’

Many kids would rather stay inside with their video games rather than venture into snow and the freezing temps that come with it, regardless of all the TV news shots of them building snowmen after a storm. And snowball fights are fun — if they’re short.

Here are some healthy, physical activities to bring the family outside long enough for everyone to warm up and realize blankets of snow are a blast!

SNOWBALL TOSS

This is fun, easily adaptable to different ages and makes room for competition without getting snow smashed in your face or slipped down the back of your neck!

TARGET PRACTICE

This is another safe way to bring some competition to the mix. You can draw a target on a piece of paper or cardboard to tape to a tree or use colored water to create one in the snow.

INNER TUBE RACING

Dig out and inflate these pool toys and have kids race each other using just their feet and legs. If you have a hill you can slide down this becomes a little less of an exercise and a little more of a cool thrill!

MINI-GOLF

Build a course in your yard by shoving cans into the snow every few feet and marking them with little flags, then find some goofy

clubs or other implements to hit golf balls. This can be a great intergenerational game where adults teach kids some of the fundamentals of the sport.

SNOW MAZE

Perfect for the littles, all you need to do is put on a pair of hiking boots or snowshoes and make tracks in the snow for them to follow, for a great developmental activity that’s loads of fun!

PIN THE SMILE ON THE SNOWMAN

Have the kids build a snowman or snowwoman, then blindfold them and give them some chocolate cookies to create a face, outfit and whatever other accessories they conjure up. Great for developing coordination, as well as entertainment.

WINTER MORNING HIKE

Bring the family together for a winter hike after a fresh snowfall, where you can find animal and human tracks and rediscover your favorite places now that they have a completely different appearance.

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

Rituals

Most everyone who’s serious about their workout regimen realizes you shouldn’t just jump into an hourlong aerobics session or 30 minutes of weightlifting.

But doing a few quick, random stretches before getting started or haphazardly grabbing a snack afterward won’t do you as much good as knowing when these acts should be performed and turning them into pre- and post-workout rituals.

Rituals carve out time to do the things that matter the most to you. Finding a few pre- and post-workout rituals will help maximize your workouts to keep your body and mind healthy.

PRE-WORKOUT

EAT

This isn’t a must, but most experts recommend eating a low-fat combination of protein and complex carbs such as fish and brown rice or a piece of whole-wheat toast topped by almond butter approximately two hours before working out.

HYDRATE

You should be doing this throughout the day, but start drinking more water about 90 minutes before the start of your workout.

PREPARE

Make sure you’re wearing the correct clothing and

shoes for the type of activity you’re planning, plus have everything else you need on hand or packed up: water bottle, supplements, dumbbells, mats, bands, etc. Try not to rush through this, take 10 to 15 minutes.

WARM UP

Do this for at least 5 minutes just prior to working out, no matter how short or long you plan for the workout to last — a dynamic warmup where you move through stretches rapidly to use your joints’ full range of motion, promote circulation and reduce the risk of injury or muscle soreness.

Extend Benefits of Working Out PLAY

POST-WORKOUT

COOL DOWN

Immediate post-workout stretching is as important as before the workout, and these stretches should be done at a much slower pace (15 seconds or more in each pose) to ease your body back to a resting state.

USE FOAM ROLLER

Some include this in their pre-workout regimen, but it’s especially helpful for recovering from the extremes you’ve pushed your muscles to during your workout. Five to 10 minutes should be enough, and YouTube has lots of videos showing you the proper way to do this, including this one: www.youtube.com/ watch?v=t4A523-O5uk

REFUEL

Hydration is even more important to replace the liquids you’ve lost, and eating a healthy snack is more important 30 to 60 minutes after a workout than before. Again you need carbs and proteins, available from sources like a smoothie or a turkey wrap with veggies.

LOG ACTIVITY

Don’t wait too long to do this or you’ll forget the important details. So, shortly after you eat is probably the right time. Record the date, time spent, which exercises you did (planning these ahead of time can be even better, as long as you account for any deviations). Anything else important to you like mood or pain level should be included, too.

New Year,NEW YOU, NEW PET?

by Loree Walden, Marketing Manager, Yavapai Humane Society

Not only do animals give you unconditional love, they also have been shown to be psychologically, emotionally and physically beneficial to their humans.

Caring for a pet can provide a sense of purpose and fulfillment and lessen feelings of loneliness. And when you adopt, you can also feel proud knowing you helped an animal in need!

With the new year, comes resolutions. Perhaps you’re thinking about losing weight and getting more

exercise. Perfect solution?

Adopt a dog to motivate you to get outside more on walks, and enjoy nature with your new best friend.

Perhaps you’re thinking about spending a little less time working so much and want to relax. Perfect solution? Adopt a cat who will gladly cuddle up on your lap with you and enjoy time relaxing with you.

I still believe the best way to start off your day is with your cat rubbing up against you or your dog wagging its tail when they hear

you’re taking them out for a morning walk. Nothing puts a smile on my face like when I come home from work and they greet me at the door, the cats meowing and the dog jumping up to give me love and kisses.

After a long day at the office, even when you don’t feel like going out for a walk, you know you need to for them and, in the long run it’s exactly what you needed.

2020 was a year of uncertainty and we have entered 2021 with that same, if not higher,

uncertainty. With a pet, you have the certainty of unconditional love and companionship, you have a reason to stay healthy and positive, and most of all, you have purpose!

If you’re interested in bringing home a new pet, there is a lot of love waiting for you at Yavapai Humane Society. Give us a call at 928445-2666, and take your new best friend home with you.

Everyone at Yavapai Humane Society wishes you a happy and healthy new year!

Time spent with animals is never wasted

Marisa Brazil walking Riley

Slim Down

WITH YOUR ‘FUR KID’ IN 2021

If you’re concerned about how you’re going to be able to lose a little weight, the last thing you want to worry about is your pet having to do the same thing. But this can be a blessing in disguise, giving you both a chance to get moving together and bond over a healthy lifestyle.

First, pay a visit to your veterinarian to get any dietary and exercise recommendations to follow with your dog or cat.

Dogs’ daily exercise needs vary widely according to size and age, but usually fall between 30 minutes and two hours, the experts say. A half-hour or longer

walk can make up a large chunk of your pup’s activity, but playing fetch and other games with toys is also critical — and fun!

Puppies and dogs up to about 2 do better with short bursts of activity such the adorable “zoomies” they perform at random times of the day. Taking these dogs on a series of shorter walks and play sessions are easier on their joints and other developing parts of the body.

Don’t assume your pet is getting much exercise when you’re not there to see it happen. Once they age out of the prime zoomie years they’re likely going to be lounging on the couch.

There are pet fitness trackers you can buy if you want hard data on what’s going on while you’re away.

Options for shared exercise may seem more limited

for indoor cats, most of whom will not do that well on a leash and have more definite ideas of what to do with their own time.

Veterinarians recommend cats get 20 to 60 minutes of physical exercise per day in short bursts (which they usually take care of on their own if they’re outdoors).

Learning your cat’s favorite play activities and most active times of the day, which are usually around dawn and dusk, are key to getting them engaged with you. “Chase” activities with a laser pointer or teaser wand are perfect activities for getting both of you running and pumping.

YOUR MEDS? Are YouMANAGING

Medication management is an important service to help patients correctly use their prescribed medications. Patients need education on the right dosages to help them avoid the dangers of incorrect medication administration.

To avoid incorrect administration, patients can be taught simple strategies. Simple tips like setting an alarm may help with timing on dosages.

by Donna Werking, Owner, Northern AZ Social, LLC

As a nation, medication management is needed as a prevention to mistakes that occur daily. Here are a few facts provided by Terrace Pharmacy:

* Approximately 700,000 people experience negative side effects to their medications that result in an emergency room visit.

* An estimated $290 billion is the cost each year of patients who fail to take their medications properly.

* On average, about 50% of patients in the U.S. do not take their medications properly and around 33% do not fill their prescription at all.

Benefits of medication management include:

* Improved administration of all medications

* Better patient use of prescribed medications

* Reduced side effects and drug interactions

* Peace of mind for the patients and their families when medications are taken correctly

* Reduced illness and death

* Decreased medical costs (i.e. costs spent on emergency room visits and hospitalizations)

With approximately 50% of patients taking medications incorrectly, it is vital that hospitals and clinicians offer the education patients need to stay healthy while taking prescribed medications. When patients take their medications the correct way, their health can improve or, at minimum, they can better manage their condition.

Medication management is a necessary service that helps the well-being of so many individuals on prescribed

medications today. According to the American Medical Association, approximately 40% of seniors age 65 and older, take at least five prescription drugs on a regular basis. This means tracking medications can be simply overwhelming. Call your physician to find a medication management clinic near you that can help your specific medication needs.

Sources: www. myterracepharmacy.com/ understanding-medicationmanagement-importanceand-benefits; www. cobbdaleassistedliving. com/importance-propermedication-management

The groundwork for all happiness is good health

Detox Fresh Start

Naturally for a

We run into so much exposure from chemicals in our modern world, and hear so much about the possible effects, that it’s a little understandable when people consider drastic diets to try to remove toxins from the body — the lemon water-only fast is probably the most extreme example.

But most of these diets are promoted with a vague description of what toxins are and how their eating plan, or lack thereof, is supposed to remove them from the body.

As it turns out, most of us have bodies that do this pretty well on their own through a process based in the liver and gastrointestinal system. The liver converts most waste and potentially harmful substances into bile and other substances that are then secreted by the body through the kidneys, lungs, skin and other organs.

These are completely natural processes that happen on their own, and we can promote them through healthy practices that don’t require an extended fast or an expensive commercial diet:

LIMIT YOUR EXPOSURE

When possible, avoid using, ingesting or inhaling the substances you’re concerned about. Pay attention to air pollution advisories and avoid going outside during dust storms. Reduce your use of highly processed foods and drink filtered water when possible. Avoid harsh household cleaners and personal care products, and avoid using plastic food containers.

DRINK MORE WATER

Staying hydrated is essential to keeping your blood flowing and organs functioning at peak capacity. It aids digestion and transports waste products to be secreted through urine, perspiration and respiration. Water is vital for detox, but it can’t fill all of your dietary requirements.

CONSUME

FOOD WITH HIGH ANTIOXIDANT CONTENT

Chronic inflammation comes from many sources, including irritants like chemicals and pollution that tax your body’s immune system. Antioxidants reduce this kind of inflammation by neutralizing

the free radicals that result from this reaction. Veggies like beets, broccoli, onions and spinach, fruits like cherries and berries, fish high in omega-3 fatty acids and many nuts fit this bill.

REDUCE YOUR SODIUM INTAKE

Salt causes your body to retain excess fluid, which can allow waste products and toxins to build up. Aside from decreasing salt in your diet, the best way to reduce excess fluid is actually to drink more water, which will overcome your body’s propensity to secrete an antidiuretic hormone when it contains too much salt and not enough water.

SLEEP

Getting seven to nine hours of sleep each night keeps all of your organs functioning the next day, but it’s a particularly important time for the brain to eliminate toxins that impede its function, including byproducts of natural neurological processes that can have dire consequences if they’re allowed to linger. One of these is beta-amyloid, which has been linked to the development of Alzheimer’s disease.

Rewire Bad Habits Away YOUR

We’re in that time when many of us resolve to do things differently going forward. Most of these involve ending existing habits that have formed in our brains over the course of years or even decades, which is why so many resolutions falter within a couple of months.

Our brains have so much to do between running the critical automatic functions of our body like heartbeats and breathing and the relatively small slice of brainpower left for everything else. The brain automates everything it can.

It’s remarkably easy to ingrain a routine of grabbing a cigarette when you’re bored or a bag of chips when you’re sitting down to work on something you’ve been trying to avoid. All you need is a trigger and a response.

There are two simple, if not always easy, steps to breaking a bad habit.

* Recognize the trigger and response — figure out what’s happening when you start doing the thing you want to stop. What situation precedes that action? Is that situation

avoidable? If not, pay attention to what you get out of the response. Is the reward as satisfying as you think it is?

You may decide the smell and taste of cigarettes is unappealing, or the selfrecrimination you subject yourself to after eating the whole bag of chips saps your time and energy.

* Start wiring a new neural path for a more positive response — tapping into mindfulness is a great trick here; it resets your brain to stay active by observing the moment rather than turning to autopilot.

Try to get engrossed in that project you’ve been using snacks as a crutch to get yourself through. If you’re stressed, you can try to resolve the situation causing the anxiety or turn your focus to whatever you choose to do in the moment, which usually has little to do with the past or potential future event that’s stressing you out. This technique doesn’t always work by itself if you’re dealing with addiction to nicotine, alcohol or other drugs, but it’s worth trying for any habit you want to break.

Invest Your Healthcare Dollars Wisely!

Convenient Friendly Helpful Caring Affordable

Over the past 30 years, POSC has saved patients more than $150 Million! Of that amount, $20 Million would have been out of pocket.

NOSE

THROAT Dr. Derek Hewitt 778-9190

Overall Patient Satisfaction: 9.8 out of 10!

Mark Strasser 778-9190

GYNECOLOGISTS

Dr. Katie Campuzano 778-4300

Dr. Adam Feingold 776-8428

Dr. Luis Fernandez 776-8428

The choice is yours. Choose one of our excellent Prescott based surgeons for your outpatient surgical needs. You will save money and have the best possible care available.

“The best I have experienced! POSC even topped Duke Medical Center which I have always rated highly. Thanks to the staff.”

Overall Patient Satisfaction: 9.8 out of 10!

“Everything about the place was excellent. Very clean, very professional, very organized and efficient. Thank you for the great care!”

“The best I have experienced! POSC even topped Duke Medical Center which I have always rated highly. Thanks to the staff.”

“Everything about the place was excellent. Very clean, very professional, very organized and efficient. Thank you for the great care!”

“Everyone was awesome. My stress level was zero! Loved the nurses. Linda was so sweet and really awesome. Great experience overall. Thank you all!”

Over

“Everyone was awesome. My stress level was zero! Loved the nurses. Linda was so sweet and really awesome. Great experience overall. Thank you all!”

Over the past 31 years 114,000 procedures have been successfully performed at POSC, saving patients more than $160 million! Of that amount, $21 million would have been out of pocket expenses.

Dr. Josephine Kim 583-1000

Dr. Melinda Martin 777-0070

Dr. Richard Ohanesian 778-4300

Dr. Jeffrey Osburn 778-4300

Dr. Jeanette Pilotte 583-7887

INTERVENTIONAL PAIN SPECIALISTS

Dr. Jonathon Gruneich 778-9770

Dr. Bradley Benson 445-4818

Dr. J. Gabriel Tsang 237-9312

ORTHOPAEDIC SPECIALISTS

Dr. Bradley Benson 445-4818 Dr. J. Gabriel Tsang 237-9312 ORTHOPAEDIC SPECIALISTS

Dr. Daniel Burchfield 778-9250

Dr. Bertrand Kaper 778-9250

Dr. Judah Pifer 778-9250

We offer patients and their families a smaller, more comfortable setting than what can be provided by a traditional hospital ensuring that your experience with us is relaxed and worry-free.

Dr. Bradley Williams 445-7085

The choice is yours. Choose one of our excellent Prescott based surgeons for your outpatient surgical needs.

The choice is yours. Choose one of our excellent Prescott based surgeons for your outpatient surgical needs and you will not only save money, but will have the best possible environment and care available.

Dr. Daniel Burchfield 778-9250

CARDIOLOGIST

Dr. Siamak Rassadi 308-4285

Dr. Bertrand Kaper 778-9250

Dr. Judah Pifer 778-9250

EAR, NOSE AND THROAT

Dr. Derek Hewitt 778-9190

“When I need surgical help, I will always come here. My phone call from Karen was a real delight. When I saw her in recovery I told her she sounded like a song. My anesthesiologist was just great and took time with my questions. I really liked my visit!”

PLASTIC SURGEON

Dr. Brian Brantner 776-0325

We perform thousands of procedures every year, providing the efficiency, comfort and convenience available only in an Ambulatory Surgical Center. Our team of professionals are among the highesttrained and most experienced anywhere in Arizona.

PHYSICAL MEDICINE

Dr. Bradley Benson 445-4818

Dr. Bradley Williams 445-7085

PLASTIC SURGEON

Dr. Mark Strasser 778-9190

GENERAL SURGEONS

“Thank you all for the great care you gave me, everyone was awesome made me feel like I was the most important person in there day! Thank you all so very much for taking care of me.”

SPINE SPECIALIST

Dr. Daniel Noble 778-9250

UROLOGISTS

Dr. Paul Nguyen 771-5282

Dr. Brian Brantner 776-0325

PHYSICAL MEDICINE

Dr. Thomas Hirasa 771-1011

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Dr. Frank Iorio 776-8212

“Joanne the pre-op nurse is awesome, really made me feel at ease. The head anesthesiologist was really terrific and put me completely at ease.”

Dr. Jeffrey Sanwick 771-5282

Dr. Michael Stanick 771-5282

Dr. Bradley Benson 445-4818

SPINE SPECIALIST

Dr. Daniel Noble 778-9250

“This was my 2nd surgery at POSC in 2 months. Both times I received excellent care. Everyone was professional, courteous and all had a great sense of humor. I cannot think of any area that needs improving as I feel 10’s were to be given to everyone there.”

GYNECOLOGISTS

Dr. Thomas Rusing 445-9660

UROLOGISTS

Dr. Katie Campuzano 778-4300

Dr. Paul Nguyen 771-5282

Dr. Adam Feingold 776-8428

Dr. Jeffrey Sanwick 771-5282

Dr. Luis Fernandez 776-8428

Dr. Josephine Kim 583-1000

Dr. Michael Stanick 771-5282

Dr. Melinda Martin 777-0070

Dr. Jeffrey Osburn 778-4300 Invest Your Healthcare Dollars Wisely!

Dr. Richard Ohanesian 778-4300

Greet 2021 WITH Grounding Yoga Poses

2020 had a way of knocking people off-balance. So as we gratefully enter a new year filled with possibilities, we can use this gentle sequence of grounding yoga poses to regain our footing for the present and future by reconnecting with our body and the Earth.

COW AND CAT POSES

These are often used as opening poses for a reason; they align and strengthen our spine. Get onto your hands and knees and, while inhaling, drop your belly and gaze upward, curving your spine as far down as you can while still being comfortable. Then, exhale and curve your spine upward, reaching into cat position while looking inward. Repeat four more times.

CHAIR POSE

Stand with your feet at shoulder width and hands extended slightly from your sides (mountain pose), then extend them upward into an invigorating stretch, palms facing together. Bend your knees until your torso forms a right angle with your thighs. Squeeze your shoulders together and tighten your belly and hold 30 seconds, inhaling and exhaling to the count of five.

WARRIOR II POSE

Begin in mountain pose, then step the left foot about 3 feet backward. Extend your arms with palms facing down. Turn your right foot and bend right knee into 90-degree angle. Align your heels and keep your shoulders straight. Hold for up to 10 breaths, then switch to other side.

RECLINING BOUND ANGLE POSE

Lie on your back with the soles of your feet together, letting your knees fall to the sides. Bring your hips closer to broaden your lower back. Arms can be at your sides or clasped over your head for additional stretching. Hold for up to 3 minutes with your eyes closed. You can use pillows to support your knees or spine, if necessary.

TO CONNECT NEW

NewOpportunities Year,

“The

most precious gift we can offer others is our presence. Touching deeply is an important practice. We touch with our hands, our eyes, our ears, and also with our mindfulness.”

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

We have spent the majority of the past year living in a world of separation and barriers. Certainly we have noticed how different it is not to be able to see facial expressions or to hear the full expression of another’s voice behind a mask. How awkward it is to meet someone — friend or stranger — and not be able to shake hands, hug, touch. There is a hint of fear in the distancing — the halting, side-stepping, and

space-making for every masked person around us.

We are losing the depth of human experience that Thich Nhat Hanh describes so beautifully. Without touch there is a growing sense of fear and hopelessness that starts to invade our minds and collective consciousness. We are evolutionarily geared for closeness. Friends and lovers sitting side-by-side sharing experiences. Athletes on the field drawn into a huddle of celebration. Even

two people in an intense argument, about to come to blows, are nose-to-nose. We suffer psychologically and physically when deprived of touch.

One shining example of people touching each other safely in the midst of all this is the world of massage therapy.

Every day people give and receive touch while taking the standard precautions of hand washing and sanitation that have always been part of the massage and bodywork profession. Touch

— Thich Nhat Hanh

between healthy people is safe, and you can seek it out as a welcome remedy for the fear, anxiety, and distancing of our current lives.

With a little training from an experienced teacher, you can learn to give this gift of educated touch to friends and family — safely and effectively. We can become part of the solution in a world that needs to move away from fear and anxiety toward health.

That is a worthwhile goal and an opportunity worth taking as we move into the new year.

Exercise: Healthy Pregnancy IMPORTANT FOR A

by Dr. Jeffrey Osburn, OB/GYN, Prescott Women’s Clinic

Pregnancy is an exciting and life changing event in a woman’s life. It often involves stopping bad habits in favor of healthy ones for the benefit of the baby. Many times this involves healthier eating and getting more sleep.

However, exercise in pregnancy is often overlooked or viewed as not recommended. Exercise should be looked at as an integral part of having a healthy pregnancy for both mother and baby.

Exercise in pregnancy is safe and desirable. Women who exercise regularly in pregnancy have shown to have higher incidence of vaginal deliveries, decreased incidence of excessive weight gain, gestational diabetes and hypertensive disorders. They also have less preterm birth and less incidence of low birth weight babies. Furthermore, they have quick recoveries and less overall weight gain.

The World Health Organization and American College of Sports Medicine have evidence-based policy statements with regard to the beneficial

effects of exercise for adults. In 2018, the United States Health Department of Health and Human Services Physical Activity Guidelines for Americans supported this policy with a recommendation of at least 150 minutes of moderate intensity aerobic activity per week during pregnancy and the postpartum period.

Women who habitually engage in such activities before pregnancy are encouraged to continue.

Women not involved in such activities were encouraged to consult with their health care provider/ obstetric provider prior to starting such activity.

Physical inactivity and obesity have significant health affects in our society, particularly in pregnancy.

There are limited medical situations in which exercise in pregnancy is not encouraged. Pregnant women should review with their obstetrical provider any concerns as most exercise regiments can be individualized.

Exercise in pregnancy and the postpartum period is a healthy choice that benefits mother, baby and the family.

Trendy or Reality? Intermittent Fasting:

It warms my heart when clients tell me they are using intermittent fasting to regain their health. It is an easy plan to adapt to many routines.

by Dr. Katie Borchert, Pain Recovery Therapy & Anti-Aging

Prolonging the length of time between feedings gives the proper cues of going through and recycling macronutrients no longer useful. This results in proper energy balance, making it a successful option for losing weight.

The common strategy with intermittent fasting is to forgo the morning meal and eat in the afternoon. This can result in a 20-40% decrease in daily caloric intake.

As we strive to be healthier in this high energy, fast action, charged up world, most of us cannot make three meals per day feasible. It’s a lot easier to snack all day long, but this throws off the energy balance, which keeps us in a fed state storing fats instead of using them.

Eliminating the snacking or day-grazing and eating one or two balanced and nourishing meals in a relaxed setting will do wonders to shrink the caloric intake, waistline and grocery bill.

The other major perk of intermittent fasting is that it’s free. It also serves the potential of saving money by eliminating one meal and all snacks. Weight loss is not the only

benefit, we tend to improve cardiovascular health, energy and endurance, the immune response, sleep, and mental clarity. There’s a lot of money to be saved by not relying on medications or supplements for those improvements. This is a basic, flexible way to regain control of our health.

I suggest a 16-hour fasting period with an 8-hour window to eat. Some people will omit the early meal, some the dinner, but either way one or two meals is preferred over three. Intermittent fasting is beneficial and easy if you are relatively well. There are a few groups who should talk with a healthcare provider before attempting — the very aged or young people, pregnant women, and anyone with disordered eating. Make this journey successful through simplicity, flexibility and fun!

What is

High-intensity interval training, or HIIT, has been growing in popularity over the last decade or so as people try to cram their workouts into ever-decreasing amounts of free time. The concept of being able to benefit as much, or even more, by pushing yourself harder and faster over shorter periods has undeniable appeal.

But does it work?

HIIT?

A 2019 Brazilian study is one of many that has proven some benefits. Researchers had 10 runners run for 20 minutes at 75% of their capacity, then for intervals of 8 seconds at their highest possible speed, with 10 seconds of rest in between. The runners did burn more unhealthy fat from the high-intensity workouts than from the 20-minute run.

HIIT FOR BEGINNERS

If you’ve never attempted a HIIT workout, the idea can be daunting. When done correctly, though, it can give you a good idea of how they’re structured and how you can push through them. Most are structured as circuits during which you do as many repetitions of each exercise as you can, followed by “active rest” periods filled with lower-intensity cardio movements. They can last up to an hour — or more for more experienced athletes — but here’s a 15-minute, easily adaptable option:. Set your timer for 50 seconds for each exercise, followed by 10 seconds of rest (such as light jogging or marching in place). You can switch up the exercises to incorporate variety and modify as needed for your comfort. Do as many reps as you can, but don’t push to the point of possible injury.

1

Kick off with some cardio in the form of jumping jacks, jumps or high-intensity running in place.

2

4

Work your legs with squats, lunges or speed skater moves.

Work your arms through pushups, triceps bench dips or other weightbearing exercise.

3

Come back to cardio through jumping rope, kickboxing, burpees or one of your other favorites.

5

End with some corebuilding movements: planks, crunches, bridges and the like.

Repeat two more times.

If you have equipment available to you at home or the gym you can add more heft to your strength-training efforts. Here are some dumbbell exercises that can work well within a HIIT circuit.

GOBLET SQUAT

Stand with feet shoulderwidth apart and hold one dumbbell in front of your chest with both hands, arms bent. Bend knees into a squat, then straighten them and repeat as many times as you can during the interval.

SINGLE ARM ROW

Rest your right knee and hand on a bench or bed and put your left leg out to the side. Hold dumbbell in left hand and lift slowly toward your shoulder five times before switching to the other side and repeating with right arm.

LUNGES

Hold one dumbbell in each hand, step forward with your right leg and lower your left knee to the ground, then return to starting pose and repeat with left leg.

Make

it a LifestyLe, Not a Duty

YOUR SKIN

Winterize FOR BETTER LOOKS & HEALTH

The cold, dry mountain air of winter in Greater Prescott can sap the moisture from even the mushiest skin, adding to the damage from summer and the winter before. Take measures to limit the damage and bring vitality back to your skin.

USE SUNSCREEN

This doesn’t change at all from your summer regimen. Every bit of UV light adds up over time, and you’re still exposed to quite a bit, especially considering our number of sunny days here. And snow has a 100% sunlight reflection factor, too. Wear a lotion of SPF 30 or above, and make sure it offers protection from the full spectrum of UV rays.

KEEP SHOWERS AND BATHS SHORT AND NOT SO HOT

We all love being able to luxuriate in a hot shower or bath in the depths of winter, but in winter the water can damage your skin while drying it out, making it harder to lock in the moisture from the oils and other substances that hot water drives out.

MOISTURIZE EARLY AND OFTEN

The ideal time to lotion up your skin is just after stepping out of the shower, when it’s still slightly moist and easier to spread across the surface. But that doesn’t mean you’re one and done for the day. Continue to reapply whenever you get a chance and consider layering a gel containing hyaluronic acid on top of it at least a couple times a day.

EAT FOR STRONG SKIN

Your skin is also moistened from the inside out, so pay attention to what you include in your diet. Proteins like fish, lean meat and legumes replenish collagen to rebuild your skin, while alcohol and simple carbs lead to dehydration.

USE A HUMIDIFIER

The constant assault your skin experiences in the winter between the cold dryness of the outdoors and the warm dryness of heated buildings means it can be seriously hurting (sometimes literally) by bedtime. Sleeping with a cooling mist aimed toward your face is a good idea.

Yoga EVERY BODY Everybody

IS FOR AND

I can’t tell you how many times I have heard: “I can’t do yoga because I can’t touch my toes.”

No matter your body shape, size or your physical abilities, there are attributes of yoga that benefit everyone. It’s not about being flexible. It’s about becoming the best version of you.

by Christine Streveler, Owner, Your Soul Shine

Here are some common questions we get asked at the studio:

* When is the best time to start? Yoga can be started at any time of your day/any time of your life. Just select a time when you can leave your phone and other outside distractions for a window of time.

* What do I need? With the pandemic, you will need your own mat. You may also want to bring a couple blocks for support if you have difficulty reaching the floor. For bonus points, you could bring a light blanket to cover yourself with during the relaxation exercise at the end.

* What can I expect in a yoga class? At this time, responsible yoga studios will require students to be masked, temperatures will be taken and mats will be socially distanced. A

student’s well-being, safety and comfort should always be first priority. A yoga studio should always be a judgement free zone where we are all able to accept and learn from each other.

* Are yoga classes just in a yoga studio? Not always, but the benefit of yoga in a studio designed for that

practice is the community, support and energy shared and guidance from a certified yoga instructor. All teachers should have completed a minimum of a 200-hour training certified by The Yoga Alliance (RYT).

* What are the benefits of yoga? While the physical yoga practice likely will increase your

flexibility and strength, it also aids in calming the mind with controlled breathing. Yoga can also increase overall mindful living and awareness in everyday activities.

Please join us at Your Soul Shine at 843 Miller Valley Road in Prescott. We offer a wide range of classes to meet our students wherever they may be in their practice.

Just another way

puts YOU in the driver’s

Simply park in one of our Curbside Care spots, let us know you’re here and WE come to you.

YOUR RESOLUTION

by Lori Durr, Sundara Sanctuary

MReasons New Year TO MAKE MASSAGE

any people set health and wellness goals at the beginning of every year but lack the motivation to turn those goals into steady, healthy habits. Massage therapy can positively affect your other health and wellness goals.

When you get the mind/ body benefits of massage on a regular basis, you are more likely to have the energy you need to tackle even your most daunting resolutions.

MASSAGE ALLOWS YOU TO:

Let go of stress — Massage therapy can reduce your levels of cortisol, a stress hormone that suppresses your immune, digestive,

reproductive and cellular growth systems.

Manage chronic illness —

Many doctors recommend massage therapy as a complementary treatment for chronic illnesses.

Relieve pain — Massage therapy provides pain relief for people with many conditions, diseases and injuries.

Sleep better — People who receive regular massage therapy treatments can enjoy more restful nights and energetic days.

Increase your energy — If you have chronic fatigue syndrome (CFS), or just need a boost in your day, consider massage therapy.

Relieve depression —

Massage therapy cannot cure depression, but it can help alleviate the symptoms of depression.

Improve digestion —

Massage therapy has been shown to encourage healthy digestion, relieving constipation and bloating.

Recover easily; manage sports injuries — Many physicians recommend massage therapy for patients recovering from injury and surgery. Athletes can benefit greatly from massage therapy especially for pain and soft tissue damage.

Stimulate your immune system — Massage therapy can boost white

blood cells and the “killer cells” that keep the body free of infection, even for those who have an immune-suppressing illness such as cancer.

Lower blood pressure —

Massage provides safe, nonpharmaceutical relief from many health conditions. One researcher studied a group of 50 women with moderately high blood pressure. Study participants who received Swedish massage treatments three times a week had significantly lower blood pressure than others.

Consider combining massage therapy with other health and wellness goals.

Forgive Start YOURSELF FRESH

&

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

Aren’t you glad we have finally put 2020 behind us? But; now what?

That is what I find I am asking myself. 2020 was

difficult, but now we have a fresh start. Time for a new you!

A fresh start begins with forgiveness. If you aren’t where you thought you would be or where you planned to

The first four things I would tell you to do:

Forgive yourself. This is your new starting point. Evaluate where you are.

• If you already have a good baseline for exercise wonderful; that is your starting point.

• Nutritionally, what did you want to do at this time? Know that, and start cutting back on the items that don’t benefit you. The first one I eliminate is sugar. Cut it out or cut it down.

• Think water and fill up. Drink a glass and a half hour before each meal, and begin increasing the total amount you drink in a day.

Have FUN! If you aren’t having fun, you won’t continue. There are many different ways to exercise and eat. What are the ways that you enjoy and are good for you?

Accountability. You need support so find a few friends who have the same goals and do things together — be it working out or food prep — you can do them together.

be, forgive yourself and move forward from this point on. The old adage “You can’t cry over spilt milk” applies here. It’s done, so start fresh. But don’t start extreme!

You will find a lot of people will jump in with both feet and overdo it and quit as quickly as they started. I am also not telling you to ease in super slowly.

New SURGICAL PROCEDURE

HELPS BUNIONS

by Brad Hayman, DPM, Complete Foot & Ankle Care

Bunions (hallux valgus) are a common foot condition in which a deformity of the forefoot involves the first metatarsal and hallux (large toe).

This problem can cause pain when wearing shoes — inflammation of the first metatarsal phalangeal joint often can be accompanied by a painful contracture of the lesser digits of the involved foot.

Nonsurgical management of a bunion deformity can include protective padding, orthotics and wearing a wider shoe to protect the area of painful irritation. When conservative measures do not manage the patient's painful bunion there now is a new surgical option that addresses the underlying deformity. It’s called a

Lapiplasty procedure.

This procedure is done as an outpatient and affords early ambulation after the surgery with a four to six week recovery and return to full activity in three to four months.

Over the years there have been many surgical techniques to address the bunion deformity. Unfortunately

the long-term success of some procedures has been less than satisfactory. The Lapiplasty procedure provides a better anatomic correction of the bunion deformity with less

chance of a reoccurrence.

An office X-ray can show the degree of the deformity and if a particular patient is a candidate for the Lapiplasty procedure.

Meal Prep

TO A

Meal prepping, or fixing meals ahead of time so you don’t have to take an hour out of each busy day to cook healthy food for yourself and your family, has been gaining in popularity as Americans’ evergrowing time crunches have clashed with their desire for more home-prepared, wholesome food.

Prepping a bunch of meals at once does require a chunk of time, but the health benefits can be tremendous. Reducing your dependence on fast food, heavily processed ingredients, salt, fat and excessive calories is always a positive. It can also help you stick to an eating plan, whether it’s a specific diet or you’re just trying

to eat more consistently healthy meals. After all, you don’t want all that effort you put in on Sunday prepping to go to waste!

With just a little time and planning you can become very efficient. A lot of people have put much thought into this, so here are some of their best ideas.

Consider the four approaches to meal prep and which combination works for you:

* Make-ahead meals — full family meals made ahead of time for extrafast reheating, usually stored in the refrigerator for up to several days.

* Batch-freezing/cooking — making larger quantities of meals or meal staples to eat over a longer period of time, such as bags of rice to go under different stir-fry dishes or individual- or family-sized sections of casserole.

* Individually-sized portions sandwiches, salads and other fresh meals easy to create as individual grab-and-go meals to keep in the refrigerator for a few days

* Ready-to-cook ingredients — chopped-ahead fruit and veggies, sliced proteins and other fresh ingredients for those who would rather cook meals just before serving.

HEALTHIER YOU

Some helpful tips as you start down your meal prepping journey:

START SIMPLE

You can start out by picking one meal to prep for a few days or a week out, such as breakfast. Try out one or two healthy recipes you already love and are reasonably sure will keep well for a few days. Later you can start expanding your menu, which will add more complexity but ensures you and your family get all the nutrients you need and you won’t get bored enough to want to quit.

SHOP SMART

Once you know what you’re going to make, your shopping list will make or break your meal-prepping success. Make sure the pantry is always stocked with the essentials and consider choosing a week of recipes that have overlapping ingredients to save time. Organize your shopping list by department so you don’t have to double back, or order online so you won’t have to walk past all the products you don’t need.

COOK SMART

Start with the recipes that will take the longest to cook, and try to avoid preparing a bunch of recipes that require the same appliance. You want to have more things cooking simultaneously, instead of putting them one by one into the oven, for example.

TIME SMART

Stay cognizant of how long different foods can realistically be stored in the refrigerator or freezer before they lose their flavor and possibly pose food safety concerns. Most refrigerated meals should be eaten within three to four days, so if you’re emphasizing fresh foods you may need to shop and prep a couple times a week. Find USDA food

safety recommendations at www.fsis.usda.gov/shared/ PDF/Keep_Food_Safe_ Food_Safety_Basics.pdf

SMART RESOURCES

There are a ton of mealprep websites to choose from; one of the best for beginners is www. sweetpeasandsaffron.com

Anti-Inflammatory Foods Can Help

The problem:

Chronic inflammation can arise from incomplete recovery from an infection that causes acute inflammation (the body’s immune response), autoimmune disorders, pollutants and other irritants and other causes. Certain foods can contribute to inflammation, including sugar, trans fats, refined carbohydrates, processed meat and excessive alcohol. Research has shown the constant stress of this kind of low-grade inflammation on the body contributes to heart disease, Alzheimer’s disease, cancer and other diseases.

The solution:

While there are many drugs on the market to combat inflammation, you can first take other, more natural approaches such as bringing more anti-inflammatory foods into your diet. These generally contain high levels of at least one important nutrient that fights inflammation, such as fiber, omega-3 fatty acids, antioxidants and monounsaturated or polyunsaturated fats.

Some of the specific foods that fight inflammation with these and other chemical compounds include:

* Cruciferous vegetables — broccoli, cauliflower, Brussels sprouts, cabbage, kale, collard greens, bok choy, radishes, turnips.

* Other vegetables — sweet potatoes, squash, artichoke, peppers, beets, leafy greens.

* Fruits — pomegranates, tomatoes, berries, cherries, apples, guava, plums and prunes, avocado, oranges, grapefruit, watermelon, pineapple.

* Whole grains — whole wheat, brown rice, quinoa, oatmeal, farro, popcorn, barley, buckwheat.

* Nuts and seeds — walnuts, almonds, peanuts, flaxseed, chia seeds.

* Proteins — salmon, mackerel, herring, sardines, beans, chickpeas, grass-fed animals and dairy, high-quality eggs and cheese.

* Drinks, herbs and spices — coffee, tea (especially green tea), turmeric, ginger, garlic.

ANDLoseIncreaseStop Weight, Energy Pain

Today the standard American diet (SAD) consists of processed foods void of essential vitamins, minerals, fiber and other important nutrients.

These foods are full of refined and artificial sugars, flavors and colors, refined and processed oils, among other unhealthy additives, wreaking havoc on our bodies.

by Dr. Kimberly Albarran, PT, DPT, Physical Therapy and Nutrition Coaching

According to the CDC, in 2019, 39.8% of adults and 18.5% of children were obese (a BMI of 30 or higher). Obesity leads to some of the most preventable and premature deaths such as heart disease, stroke, type 2 diabetes, along with certain types of cancer and chronic pain.

A person doesn’t have to be excessively overweight to experience health concerns. It’s really an excessive inflammatory process that takes place from eating a poor diet, poor sleep, sedentary lifestyle and increased stress.

Uncontrolled blood sugar levels, high insulin and cortisol levels, and increased abdominal fat can cause increased inflammation. There are multiple mechanisms in which inflammation occurs, but let’s discuss one in particular related to increased abdominal fat mass.

Increased abdominal adipocytes (fat cells) release inflammatory chemicals (cytokines) into circulation causing a cascade of inflammatory responses related to vessel plaque formation, blood clots, allergies, and pain among other negative consequences.

How do we balance the immune system and reduce the inflammatory cycle, lose weight, have more energy?

Check out these tips, and remember: Health is a journey of consistent behavior changes over time.

* Buy higher fiber whole foods, fruits and veggies that stabilize blood sugar, reduce insulin spikes and reduce weight.

* Eat more fish, such as salmon, high in omega 3 fatty acids. Use extra virgin olive oil, avocado oil and coconut oil for cooking.

Eliminate vegetable, corn, soybean, canola, and hydrogenated oils — they are highly inflammatory. Reduce the use of sunflower and safflower oils. (High oleic sunflower/ safflower oils are OK).

* Cook with antiinflammatory spices such as turmeric with black pepper, paprika, rosemary, thyme, cayenne and others to reduce inflammation

* Menu prep, meal prep and use healthier crockpot and insta-pot recipes to save time.

* Read nutrition and ingredient labels on packages and stay away from processed chemicals.

Plants Promote BETTER SLEEP

Before you seek professional advice for chronic sleeplessness issues, try setting several of these plants in your bedroom. See if you feel a bit more rested and refreshed the next morning.

by Ken Lain, The Mountain Gardener, Watters Garden Center

I recommend wiping down your plants’ leaves every week or so to ensure they do their jobs effectively. Consider including a good mix of plants to purify the air throughout your house.

ALOE VERA — Dubbed the “plant of immortality” by Egyptians because it reproduces easily, if you buy one plant you soon will have aloes for the whole house. Aloe emits oxygen at night, which combats insomnia and improves sleep quality. Aloe doesn’t need much direct sunlight, water or care. NASA lists it as a top air improving plant.

ENGLISH IVY PLANT

— Also one of NASA’s top plants for purifying air, English ivy is simple to grow and only needs moderate exposure to sunlight. It can be beneficial for those who have breathing problems, allergies or asthma. Studies show that English ivy can reduce air molds 90- 94% in only 12 hours.

LAVENDER — Well known to induce sleep and reduce anxiety. Lavender enhances one’s GABA levels, the inhibitory neurotransmitters that influence feelings of natural drowsiness. The smell of lavender actually slows down your heart rate and reduces anxiety levels.

JASMINE — Studies show that the scent of jasmine reduces anxiety levels, leading to a higher quality of sleep that hits more cycles of & stays longer in REM. This promotes more restorative sleep.

VALERIAN — Galen, Roman physician and philosopher, prescribed the root of the valerian plant to combat excessive anxiety and insomnia. Newer research has shown he was well ahead of his time. Merely inhaling its pleasant sweet aroma is enough to help you fall asleep quickly and efficiently with a likely chance of achieving restorative sleep.

SNAKE PLANT — Also known as “mother-inlaw’s tongue,” this plant emits oxygen at night and simultaneously takes in carbon dioxide from the air inside your bedroom. It also filters nasty household toxins from the air, including formaldehyde and benzene.

The beginning of a new year offers us all a fresh outlook and opportunity to start the year with optimism and new expectations. With the holidays behind us and new goals in front, we’ve rounded up five tips for a healthy and fit start to the new year!

TIPS FOR STAYING 5

by

the Team at Fry’s Food Stores

1

EAT REAL FOOD

This means eating food in its natural state.

Organic vegetables and fruits are filled with antioxidants, phytonutrients, vitamins and minerals — basically everything we need to support a healthy body. Eating a wide variety of different-colored fruits and veggies is always a healthy choice.

2

EAT HEALTHY FATS

Healthy fats are important for providing energy, healthy cell membranes, and hormone balance. A great short list includes all organic: avocado, coconut oil, olives, nuts, seeds, unheated olive and flax oil, clean salmon, nuts and seeds.

NEW YEAR

3

FIND EXERCISE YOU ENJOY

Find an exercise class or program you genuinely enjoy, and work toward incorporating more of it into your daily routine aiming for at least 30 minutes most days of the week.

4

STAY HYDRATED

Dehydration lowers energy levels and brain function. Our body is about 60% water; drinking enough water maintains fluid balance, which transports nutrients, regulates body temperature and digests food. Try infusing your water with fresh herbs or fruit to give your H2O an invigorating upgrade!

5

LIMIT SUGAR INTAKE

As with salt, it’s important to take note of the amount of “hidden” sugars that can be in processed food and drinks. For example, a single can of soda can contain up to 10 teaspoons of added sugar! Some tips to reduce sugar intake include limiting intake of sweets and sugary drinks such as fizzy drinks and energy and sports drinks.

Best of luck this New Year as you aim to transform into a new, healthier you!

Fry’s Foods offers in store and online services to help you stay well, like free virtual consultations with a dietitian and the OptUP app. Visit www.frysfood.com/health/info for more health and wellness inspiration.

Raven Café Creates ‘a Village’

by Kaileena Martin, Bartender, Raven Café

It’s taken years of curating and innovation to bring you Raven Café as we now know it. As it continues to grow, the possibilities seem endless.

Time and time again, it proves not just to be a place to gather over food and drink, but a platform of creativity where neighbors and strangers, staff and friends can together enjoy in unparalleled uniqueness.

The old adage “It takes a village” is alive and well, embodied in the structure of this cafe’s devotion to its town. How many local artists have had their work displayed and sold throughout the dining room and down the halls? I know I have a small collection of my own, purchased right off those walls.

The ceramic mural on our roof-top patio? Did you know it was created by a group of kids from one of our local schools? There have been welders, carpenters, graphic designers and chefs who have shaped the iconic telltale traits of this cafe. During the holiday season,

we decorated head to toe with live evergreens by our very own in house gardener.

All this because of vision, community and love of the arts. This house invites collaboration among all media and on the weekends before the pandemic, music

filled the building with live performances from touring bands or ones homegrown in Prescott. Now, with adapting technology, streaming performances with Raven Productions brings that original music right into your home. Live streams

are available at www. ravenproductionsmedia. com or www.facebook. com/ravenpromedia

There is always a way to encourage art, of any medium, and at the core of this business’s heart there will always be a way to bring it to your life.

HAD ENOUGH WATER?

Try These Alternatives FOR HYDRATION

Are you just tired of carrying water around with you all the time?

The axiom that people should drink eight 8-ounce glasses of plain water (about 2 liters) every day to stay hydrated is of uncertain origin and has been subject to dispute. The U.S. National Academies of Sciences,

Engineering and Medicine recommends women get 2.7 liters of water per day while men aim for 3.5 liters, from any source including other beverages and food.

Of course, other factors like weather, body size and even altitude affect how often you

need to hydrate. At higher altitudes, beginning at around 5,000 feet where most of Greater Prescott sits, your body works harder and loses more water to respiration than it would at sea level.

We’re not suggesting at all that you can or should

eliminate basic, unflavored water from your diet, but there are other ways to make sure your system is hydrated enough to regulate body temperature, remove waste, aid brain function and handle other essential bodily functions.

Oatmeal for breakfast:

This hearty whole grain soaks up whatever water, milk or other liquids you soak it in, then releases it into your body upon consumption. Depending on the consistency you prefer and the type of oats you’re using, a halfcup of oats can absorb more than 1 cup of liquid.

Milk: not only can you add this to your oatmeal, it can be a fantastic

standalone hydration tool, especially for kids. Its nutrients and electrolytes help the body retain the liquid longer, while the proteins and natural sugars bring other benefits. However, it’s still not a good idea for the lactoseintolerant to drink it.

Soup: Especially in winter, there’s nothing like a warm cup or bowl of broth-based soup to keep you hydrated as well as comfy. Choose or make low-sodium varieties whenever possible for better heart health.

Substitute dry carbs with veggies: The old “zoodles” trick is good not only for carb-cutting but for adding hydration to traditionally carb-heavy meals. Swapping out a bed of rice for a bed of vegetables (almost any will do) has the same effect.

by Chef John Panza, Owner, BiGA

Consider Lifestyle Made-From-Scratch

Almost every adult, at some point in their life, has promised themselves to exercise more, eat better, go on a diet or live a healthier life in some way.

Often promises get forgotten and many fall back into easier lifestyle habits and choices. Why is it so hard to live a healthy lifestyle? Immediately my mind goes to food and what we put into our bodies. It’s easy to fall back on a processed, unhealthy food diet. If food and diet are your main concern for being healthy, though, I urge you to start with one change: eat more food made from scratch.

At BiGA, we pride ourselves in operating a 100% from-scratch kitchen with as little processed food as possible. That means everything we offer is made entirely in our kitchen.

I recently received a package in the mail that reminded me how important it is to eat good, clean, nonprocessed food on a regular basis. My parents put together a Panza Family Cookbook, compiled of recipes our family grew up on.

I come from a family of six with a strong Lebanese and Italian background; naturally food was the center of attention for most gatherings and events. Food made at home was the center of the majority of our dinners growing up. It wasn’t about counting calories, or watching fat percentages, but it was good, clean, nonprocessed food that nourished four

kids for several years. The benefits of cooking and eating from scratch go beyond physical health, it can bring families closer together and teach young kids essential cooking techniques and healthy eating habits. You’ll find that you stay full longer when eating a from-scratch diet; quick processed foods tend to burn through your system causing you to eat

more than necessary. Eating less means gaining less weight and spending less money. Once you can get creative with leftovers, the cost of food drops even more.

I encourage you to pick two or three fromscratch recipes to try at home. Look for some of our from-scratch recipes in future editions of Prescott Healthy Living

HEALTHY

1 Chicken breast, diced

1 tbs Coconut oil

1 large Carrot

4 oz Green beans

1/2 Yellow onion

2 cups Chicken bone broth

Pink salt

Black pepper

Jasmine rice (optional)

Food for Thought

1

Recipes

Hearty Stewp

by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Soup season is on! With colder temperatures and gray skies, this protein packed recipe is a mix between soup & stew and is sure to make you feel a bit cozier.

In sauté pan, heat coconut oil. Add diced chicken breast and onions.

2

Once chicken breast is browned, add diced carrots and cut green beans. Sprinkle in salt and pepper. Sauté 8-10

Serves 2 | Prep Time 35-40 min

Protein is a macronutrient that promotes healthy cell growth and muscle repair. As we age, intake becomes even more important. Chicken and bone broth are both great protein sources to enjoy in this meal!

minutes, until veggies are soft and meat is cooked, then add bone broth.

3

Heat an additional 8-10 minutes and serve.

4Shown here served with jasmine rice.

Mexican Ground Beef Casserole

This keto crowd-pleaser has everything everyone wants from a south-of-the-border main course; spice, crunch and enough flavor to turn dinner into a fiesta! Better still, it can go into the freezer for three to four months, a perfect meal-prepping option. If you want to tone down the spiciness, eliminate green chilies and just use a can of diced tomatoes.

For the sauce:

1 tbs Avocado oil

4 cups Cauliflower rice

1/2 tsp Sea salt

1 10-oz can Diced tomatoes with green chilies, drained very well

Vegetables:

1 tbs Avocado oil

2 large Bell peppers, diced

1/2 large Onion, diced

1 cup Sour cream

Sea salt, to taste

Black pepper, to taste

Taco meat:

2 lb Ground beef

3/4 cup Water

1/4 cup Taco seasoning

Cheese topping:

2 cups Mexican cheese blend (shredded). Optional toppings: diced tomatoes, sliced jalapenos, sliced avocados, chopped fresh cilantro

1

In a skillet, stir-fry cauliflower rice over medium-high heat with 1 tablespoon avocado oil and 1/2 teaspoon sea salt, until it reaches rice-like texture. Stir in the drained diced tomatoes with green chiles, then transfer to the bottom of a 9x13 glass casserole dish. Set aside.

2

Heat another tablespoon of oil over medium heat, then add bell peppers and onions. Sauté for 10-15 minutes until soft and starting to brown. Season with salt and pepper.

3

Arrange the vegetables over the cauliflower rice in the casserole dish. Spread

Serves 4 | Prep Time 25-35 min

sour cream evenly on top with a spatula. Set aside.

4

Preheat the oven to 400°F. Add the ground beef to the skillet and increase heat to medium-high. Cook for about 10 minutes, breaking apart with a spatula until browned.

5Add the water and taco seasoning. Bring to a boil, then simmer for 2-5 minutes, until it thickens and taco meat forms.

6

Spread the beef mixture evenly over the casserole dish. Sprinkle with shredded Mexican cheese on top. Bake about 10-15 minutes, until the casserole is hot and cheese is melted.

1 pkg Nitrate-free bacon

1 lb Deveined shrimp

1 Onion, minced

2 Garlic cloves

3 Yukon potatoes, diced

2 Celery ribs, diced

2 Carrots, minced

1/4 tsp Sweet paprika

1/2 tsp Dried thyme

4 cups Chicken stock

1 cup Fresh or frozen corn, thawed and cooked

1/4 cup Heavy cream or cashew cream

1 tbs Fresh parsley, for garnish

1 sprig Fresh thyme, for garnish

1 tbs Scallions, for garnish

Creamy Chowder with Potato, Shrimp and Bacon

This one-pot chowder is the ultimate comfort food on a chilly evening. It’s also glutenand dairy-free (if you use the cashew cream option) for a completely guilt-free chowder.

1

Heat a large stockpot or soup pot over medium heat. Add bacon and cook until crispy, around 5-8 minutes. Turn off heat and place bacon on a plate lined with paper towels.

2Drain all but 1 tablespoon of bacon fat out of the pan. Turn heat to mediumhigh and cook shrimp for about 2-3 minutes on each side or until pink and fully cooked through. Transfer to another plate lined with paper towels and drain remaining liquid out of the pot.

3Place garlic and onion into the pot. Cook for 1-2 minutes or until onions start to turn clear. Add potato,

Serves 6 | Prep Time 20-25 min

celery and carrots to the pot. Cook until potato starts to soften. Then add spices. Cook for 1-2 minutes until fragrant.

4Pour in chicken stock and stir well, making sure to scrape up all the brown bits from the bottom of the pan. Cover and bring to a boil over medium-high heat. Once at a boil, add corn and turn down heat and let simmer for 10-15 minutes.

5Whisk in cream of choice. Taste and adjust seasoning as desired. Serve with roughly chopped shrimp, bacon pieces, parsley, thyme and scallions.

MEDITERANNEAN

Roasted Salmon with Green Beans and Tomatoes

by Chef

Omei Eaglerider, Executive Chef, Fry’s Signature Marketplace Culinary School

Not many know about a new year tradition that is practiced by cultures around the world: eating a variety of good luck foods symbolic of wealth, health, long life and general good luck. Whether it’s a savory pork roast from Austria or impossibly long noodles in Japan, the making and sharing of these foods is a perfect way to start the New Year.

6 cloves Garlic, smashed

1 1/4 lbs Green beans, ends trimmed

1 tbs Capers, chopped (optional, adds a depth of umami and brightness to the dish)

2 tbs Olive oil

1 1/4 lb Skinless salmon fillet, cut into 4 pieces

1 pint Grape tomatoes

1/2 cup Kalamata olives, pitted Kosher salt

Pepper

Greek yogurt, for serving

Remember, keep those green beans whole for blessings of a long life!

1Heat oven to 425°F.

2

On large rimmed baking sheet, toss garlic, green beans, tomatoes, olives and capers (if using) with 1 tablespoon oil and 1/4 teaspoon pepper.

3Roast until vegetables are tender and begin to brown, 12 to 15 minutes.

Serves 4 | Prep Time 20-25 min

4Heat remaining tablespoon oil in large skillet over medium heat.

5 Season salmon with 1/4 teaspoon of oil each with salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side.

6Serve with vegetables and yogurt, if desired.

1 ½ lb 93% lean ground turkey

1 tbs Minced garlic

1 tsp Ground cumin

2 tsp Dried oregano

1/3 cup Kalamata olives, finely chopped

3 oz Crumbled feta cheese

1 cup Fresh spinach, finely chopped and packed

Sea salt and black pepper, to taste

Olive oil spray

FAMILY FRIENDLY

Lean Greek Turkey Burgers

These burgers feature some of the healthiest staples of Mediterranean cooking including Kalamata olives, feta cheese, spinach, garlic, oregano and olive oil. They can be served on a bun or over a bed of rice, quinoa, salad or roasted veggies.

1

Preheat oven to 420°F.

2Add all the ingredients to a large bowl and mix together thoroughly. Scoop out a large fistful of meat, roll it into a ball, then flatten it to form a patty around 1 ½ inches thick.

3Repeat with the remaining meat to make five large patties of equal size. Use your thumb to make a shallow indentation in the middle of each patty to prevent them from forming a

dome as they cook.

4Set a large oven-safe nonstick skillet over medium-high heat and spray lightly with olive oil. When the skillet is hot, add the patties. Cook on one side for 3 to 4 minutes, until the edges are brown and seared, then flip the patties over.

5Cook for an additional minute, then place the entire skillet in the oven to cook until the internal temperature is 165°F, 9 to 11 minutes.

NOTE: You can also bake burgers on a baking sheet lined with parchment paper or aluminum foil for 8 to 10 minutes.

Serves 5 | Prep Time 15-20 min