Prescott Healthy Living - Vol. 3 No. 10 by Nei-Turner Media Group

VOL. 3, NO. 10 prescotthealthyliving.com

Immune System Health MONTH

Prescott Healthy Living has targeted distribution to reach relevant, interested audiences throughout the Greater Prescott area. • Rack distribution throughout Prescott, Prescott Valley, Chino Valley and Dewey-Humboldt, targeted to local medical practices and wellness-related businesses. • Direct mailed to sit-and-read & relevant businesses in the Greater Prescott region PLUS strategically mailed to middle- to upper-income homes. • Delivered for FREE to subscribers throughout the region. Sign up to get your free copy at www.prescotthealthyliving.com/copies

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Prescott.Healthy.Living PrescottHealthyLivingMagazine

VOL. 3, NO. 10

CONTENTS

ystem Health Immune SMONTH Overall Health Boosts Immune System

| PLAY | Improve your Mind with Exercise Take the Longview from Rollicking Trail Under the Weather? These Tricks May Help The Un-HIIT: Slow & Steady Workouts Win Races Avoid Exercise Boredom by Cross-Training 21 Days of Autumnal Self-Care Local Events Pets-the Best Medicine! Know When to Retire your Athletic Shoes Ready your Immune System for Fall & Winter

20 22 24 26 28 30 31 32 34 36

Is your Immunity Waning? Look for These Clues

| RENEW | Time to Supplement with CoQ10? A Rundown on Prescription Drugs for Weight Loss Get in Tune with your Immune System Probiotics Can Help Dental Patients Arm your Body to Fend off Foreign Invaders Don’t Miss Another Family Event Tools to Cope with Anxiety Your Immune System Loves Relaxation Is Teeth Whitening Safe & Effective? Beware, Be Smart about Halloween Goodies

| NOURISH |

38 60 62 40 64 42 66 44 68 46 70 48 Recipes 50 72-77 52 health & wellness 56 78-81 58 Q&A 82 These Fruits & Veggies Fight Aging

De-stress, Move, Eat & Sleep Well to Build Immune System Nuts for You

Herbal Tea Comes with Benefits

Help your Immune System with Clean Water Insider Secrets your Landscaper Won’t Share

DIRECTORY

Dr. Marla E. Jirak, Owner, CoachSmart Consulting, LLC

4 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

Don’t Be Immune TO SELF-CARE

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!

ur immune system is one of the most important allies we have for maintaining our health — second only to our brains. It protects us against viruses, bacteria, parasites, funguses, toxins and even some forms of cancer. But everything doesn’t always go according to plan and you may find yourself facing an illness, whether it’s mild or severe. When this happens and even before, our natural reaction is to look for specific foods, supplements, herbs or other “sure things” to bring our immunity roaring back to life. Some may do this in lieu of making a commitment to living an all-around healthy lifestyle. But while research has found evidence that many nutrients and some herbs can benefit our immune system, its complexity makes it extremely difficult to pinpoint exactly what will consistently improve its response at any given time or against any specific invasive particle, also known as an antigen. Better health needs to be approached holistically and our immune health is no exception. The best way to support it is with a nutritious diet, consistent physical activity and leading as calm and stress-free life as possible. Live well,

Laurie

Associate Publisher

6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant Jenna Leatherman, Executive Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Stephanie Vander Mel, Social Media Manager Jennifer Conrad, Digital Media Representative EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, General Manager Terry Scheib, Delivery Manager COMMENTS & IDEAS editor@roxco.com SUBMIT AN EVENT calendar@roxco.com | prescotthealthyliving.com SUBSCRIPTIONS info@roxco.com | prescotthealthyliving.com ADVERTISING INQUIRIES info@roxco.com | prescotthealthyliving.com PRESCOTT OFFICE: 130 N. Granite St., Prescott AZ 86301 928.350.8006 CORPORATE OFFICE: 1919 N. Trekell Rd., Suite C Casa Grande, AZ 85122 520.509.1000

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS Bea Lueck Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2022. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.

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in the next issue HEALTHY SKIN

Optima Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Salud Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 The Doctor’s Office . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Thumb Butte Medical Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Vibes Juice Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . 7, 84 Women’s Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

1 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

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l a c o L

HEALTH

Dr. Hojat Askari

Heather Burgoyne

Dr. Hojat Askari, or "Dr. A," is founder and medical director of Thumb Butte Medical Center at 3124 Willow Creek Road, Prescott, with over 20 medical professionals specializing in family medicine, internal medicine, cardiology, allergy treatment and foot and ankle surgery.

Coming from the fashion industry’s highly stressful work environment, Heather Burgoyne found a practice in Pilates to be her only outlet. After continuing for over a decade, she decided to make it her career. Her goal is to help those of all ages find their strength through wellness, strength through community.

Jodi Gilray-Szostak

Dr. Anson Hooper

Dr. Jodi Gilray-Szostak has been practicing physical therapy since 2004 and has been a business owner since 2010. She has clinical experience working in multiple fields and now specializes in outpatient pediatrics. She completed her certification in Neuro-Developmental Treatment (NDT) in 2011.

Dr. Anson Hooper is a dentist in Prescott and has a passion for oral health. He moved to the Prescott area with his family in 2018. He’s genuinely devoted to helping his patients with their dental needs and making them feel at home.

Founder & Medical Director, Thumb Butte Medical Center

PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

Owner, Soar Pilates

DDS, Hooper Family Dental

12 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company Lynell Cavner is the founder and owner of Lynell & Company, a Body & Nerve Restoration Center in Prescott. She’s a master certified Bowenwork practitioner, trained in Thai/stretch massage and has a bachelor’s in holistic nutrition. Her book “Her Father’s Hands” was recently released.

Carl Johns

LMT, Mountain Medicine 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.

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 wherever you are on your journey.

Anita Farrelly & Jessica Dickinson Co-Founders, Aboost Wellness

Anita Farrelly, MBA/HCM, BSN, RN is the founder of Aboost Wellness. As an RN for 28 years, her passion for integrative medicine and holistic nursing has led her to an alternative and preventative way to care for the community. Jessica Dickinson, BSN, RN, IV specialist and co-owner of Aboost Wellness, has worked in a variety of nursing settings, from hospice to the ICU. She aspires to care for patients and veterans in the most empathetic and compassionate way.

Vickie Johnston

Ken Lain

Vickie Johnston is an international speaker, former lab tech, product designer, local resident, KYCA radio host, researcher, educator, creator and owner of the H2O Health store in Prescott Gateway Mall. Vickie has been on the forefront of “Green Living” since the beginning.

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.

Owner and Founder, H2O Health

Owner, Watters Garden Center

ENTHUSIASTS John Murphy

Founder, Make 100 Healthy John Murphy is chairman of the Prescott Commission on Well-Being and founder of the Make 100 Healthy Foundation, whose mission is to reduce diabetes and obesity though nutrition and gardening education. He’s a proud husband, father and real estate agent.

Aymee Wilson Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson is an RN and aesthetic injector, and owns Wilson Aesthetics. She graduated from Estrella Mountain Community College in 2010 and found a passion for the aesthetic industry and creating a space where patients can be treated with the utmost kindness and respect.

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist As a registered dietician nutritionist for over 20 years with a master’s in food management from New York University, Elisa Oliver-Nielsen employs her knowledge and expertise to see her clients healed and thriving, so that wellness becomes achievable, sustainable and long-lasting.

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.

Chrissie Seals

WHNP, Salud Spa Chrissie Seals, WHNP, is a women’s health nurse practitioner with 25 years’ experience. She is an advanced esthetic injector and medical director for laser services at Salud Spa. She has co-owned Salud Spa since 2009. .

Blayne Soriano

Loree Walden

Level 2 CrossFit Coach and CrossFit Kids Coach

Marketing Manager, Yavapai Humane Society

Blayne Soriano is a Level 2 CrossFit Coach and CrossFit Kids Coach at Redtail CrossFit. She does one-on-one training and helps her clients with meal prep using her PN-L1 nutrition certification. She carries other certifications including Olympic lifting. Photo: Kai York

Loree Walden 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.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 13

FEATURE

OVERALL HEALTH by Blake Herzog

Boosts

ontinued concerns about infectious diseases and other maladies have fueled a cottage industry devoted to helping us “boost” our immune systems with herbs, supplements, specific foods and other interventions. But it isn’t that simple. Our level of immunity is based on an extremely complex collaboration between many different types of cells, and scientists haven’t been able to establish any proven links between a specific diet or lifestyle change and an improved immune response in studies on humans, according to Harvard Health Publishing and other sources. Still, we don’t actually want our immune response to be too strong, as overreactions to harmless substances lead to allergies, autoimmune disorders and chronic inflammation. What serves us best is a balanced immune system able to mount a robust counteroffensive

against harmful bacteria and germs before they root themselves within your body without sending the same response when you eat an almond, for instance. While coming up with a precise cocktail of the correct food and vitamins, exercises and other actions for immune health has proven elusive, most experts agree that sticking with an overall healthy lifestyle is the best strategy for maximizing your immune health. — Consuming a * Diet wide variety of foods while focusing on fruits, vegetables, legumes, whole grains, healthy fats and lean sources of protein has long been tied to improved heart, brain and gut health and is believed to affect immunity, as well. In some cases, particularly as we age, it can be beneficial to add some micronutrients known to affect our immune response through supplements,

IMMUNE SYSTEM

including vitamins B6, C and E. Talk with your doctor about whether you should take supplements, which ones and how much. — Regular * Exercise physical activity benefits nearly every dimension of your health and also may aid your immune system in particular by improving your circulation, which makes it easier for T cells and others involved to travel throughout the body and find invasive substances before they cause an infection. The most common recommendation is to get at least 30 minutes of moderate to vigorous exercise, including strength training, five days a week. — Some studies * Stress have suggested being under emotional stress can leave us more vulnerable to infection and illness. You can

control how it affects your body to a large degree through such acts as relaxation, meditation, physical activity, cultivating supportive relationships and keeping your mind focused on the present rather than dwelling on the past or future. — Just like * Sleep everything else your body does, your immune system regenerates and repairs itself while you slumber. Seven to eight hours of sleep each night is the sweet spot for most of us, and don’t forget the hour or so it can take for us to wind down enough to hit that target. — These have * Vaccines been scientifically proven to significantly boost our immune response to specific infections, so be sure to get all the immunizations recommended by your health care provider.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 1 5

FEATURE

IS YOUR

Immunity Waning? LOOK FOR THESE CLUES

by Dr. Hojat Askari, Founder & Medical Director, Thumb Butte Medical Center

our immune system is the biggest safeguard you have for your health and well-being, so it’s important to know how well it’s functioning for you. Sometimes the signals your body gives you on this front may seem unambiguous, but there are more subtle symptoms that can also point to a struggling defense that could jeopardize your overall condition. If you’re experiencing these issues, consult your physician about whether they’re indicating weakened immunity or another health issue: infections — If * Frequent you experience frequent colds, flu and other infections that seem to take forever to clear up even with treatment it could be due to an immunodeficiency, which is often linked to a chronic disease or condition. problems * Digestive — Since 70% to 80% of our immune cells hang out in our gut, it’s not surprising many warning

signs of a compromised immune system come from these organs. Extended bouts of diarrhea or constipation, frequent bloating and gas can all be linked to a reduced presence of healthy bacteria and other microorganisms not keeping up with invaders that can harm your digestive and other bodily systems. — If you’re * Fatigue getting enough sleep at night but still struggling to stay awake during the day it could be tied to your body trying to conserve its energy because it’s pushing itself harder than it should to keep the upper hand in its battle against infectious and toxic agents. mild fever * Persistent — If you find that your temperature is consistently hovering just above the 98.7-degree sweet spot but you aren’t noticing any other symptoms it could still mean your immune

1 6 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

system is continuously mobilizing itself against germs it can’t quite seem to vanquish. and itchy skin — * Rash Your skin is the first and most important barrier against infections not tied to what you breathe or eat. When it’s inflamed with a rash that won’t abate or it’s dry and itchy it may not be able to protect you as much as it should.

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Dignit y Health, Yavapai Regional Medical Center Cit y of Prescot t  ROX Media  Prescot t Periodontics & Implant Dentistr y For more information or to register online visit: w h i s key r ow m a r a t h o n .co m VO LU NTE E R S N E E D E D ! If you are not running, consider volunteering. Contact the YMCA at 928-445-7221 for more information.

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PLAY

e v o r p Im

your Mind with

EXERCISE You already know how important exercise is for your physical health, benefiting your heart, flexibility and maintaining a healthy weight. But your mind is also harvesting the benefits of exercise.

xercise releases endorphins, the chemicals in the brain that relieve stress and pain. They also reduce levels of stress hormones, cortisol and adrenaline. Studies show that 30 minutes of exercise each day can create a sense of calm that continues for several hours and can help you sleep better. In a recent survey, researchers surveyed more than 3,000 Americans who exercise regularly. Those who became less active because of pandemic restrictions reported more depression and poorer mental health as opposed to those who kept up

a workout routine. In the long term, exercising also can improve memory. Regular exercise gives you a jolt of serotonin, dopamine and noradrenaline, all of which make you feel good, but they also increase production of the growth hormone brainderived neurotrophic factor (BDNF). And BDNF plays an important role in forming new brain cells and new connections in the hippocampus, which is a crucial memory segment of the brain. Exercise can also boost your creativity since the hippocampus, in addition

to helping form and retrieve new memories, helps you take things from your memory and put them together in new ways. In other words, it benefits your creativity and imagination. The good news is that there is not just one exercise or sport working its mental magic You can destress by practicing yoga, tai chi, walking, gardening, Pilates, weightlifting and more. Even modest levels of physical activity, like daily walking, can pay significant dividends. So, get out there and work up a sweat, focus on yourself and clear your mind. You deserve it.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 2 1

Take the Longview FROM

Rollicking Trail

2 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

! Parking Lot j F Trailhead !

Longview Trail Streams Prescott Circle Trl

Longview Trail Elevation 5419' - 5547' 1.78 Miles 475' Total Elevation Gain/Loss 0

Major Roads

For downloadable maps visit: www.prescotttrails.com 800 Feet

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Trail tt Circle Presco Tunnel

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1.78 Miles

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you continue along the trail, one of the factors that earns it a “moderate” difficulty rating, though experienced hikers will likely find it easy to complete. As you approach the eastern end there are a few switchbacks some may find challenging. Besides the vistas, the other great thing about this trail is its connections. It can serve as a great warmup or cooldown for kids of all ages playing on the sports fields of Pioneer Park — the Longview feeds right into its trail system at its eastern terminus. Just beyond is the EmbryRiddle Trail, which crosses state Highway 89 to reach Heritage Park and Willow Lake. All these trails, including the Longview, are part of the iconic Prescott Circle Trail. All told, the Longview Trail is an excellent location for an out-andback adventure or a longer odyssey through Greater Prescott’s breathtaking landscape.

William

ranite Mountain anchors the skyline of western Prescott, but it’s just an appetizer for what you’ll see from the Longview Trail. This short but eventful singletrack starts at the gateway to bucolic Williamson Valley, climbing down one ridge and up another on a path often hugged by juniper and other scrubby vegetation. When the trees and shrubs fall away you’re in the middle of a vast, gold-hued grassland with horizons to the Granite Dells and Glassford Hill all the way out to glimpses of Red Rock Country and, on the clearest days, Mount Humphries by Flagstaff. The curviness of its route makes the Longview a hit with mountain bikers as well as hikers and trail runners, careening between pinyons and oaks, rocks and bushes. The dirt surface looks primitive but feels solid as you traverse it. There still are plenty of rocks to watch out for as

PLAY

This short stretch is a major link to some great long hikes, chief among them the 56-mile Prescott Circle Trail, which can be completed in segments or, if you’re hardcore, in a one- or two-day journey. It also connects to a tangle of shorter trails you can explore in Pioneer Park just to the east, including the Legacy and Brownlow, which build on the stunning horizons you’ve already witnessed. The trail is maintained by the City of Prescott, which plans to link it to Granite Basin’s trails with a new trail and additional parking at the east trailhead. To reach the west trailhead at the northeast corner of Pioneer Parkway and Williamson Valley Road from Courthouse Plaza, take Montezuma Street north, following it as it becomes Whipple Street and then Iron Springs Road. After 3 miles turn right onto Williamson Valley Road and follow it for almost another 3 miles until reaching its intersection with Pioneer Parkway. Turn right into the unpaved parking area just after the parkway, in front of the blue “Welcome to Williamson Valley” sign. Parking fees: None Uses: Hiking, mountain biking Distance: 1.78 miles Level of difficulty: Moderate Elevation: 5,419 feet to 5,547 feet

Photo: Chris Hosking | Map: City of Prescott

LONGVIEW TRAIL

PLAY UNDER THE WEATHER?

May Help s k c i r T e Thes by Heather Burgoyne, Owner, Soar Pilates

s I write, I am recovering from being sick for over a month! I have been battling a chronic case of laryngitis (worst possible thing for a Pilates instructor), a sinus and ear infection. With this month’s issue on immune health, it seems the perfect opportunity to share what I do when I’m under the weather. I am not a doctor, a nutritionist or an expert on immune systems. However,

I can confidently say I am a health and wellness enthusiast and find these little routines help me feel more at ease from a cold, flu or just down and feeling depressed. As soon as my feet hit the floor, I drink the glass of water I’ve left by my bed. Think of how many hours it has been since you had a sip of water — add in sickness, extra vitamins or medications you might be taking, I find it amplifies

24 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

the need to hydrate. Then it’s onto warm lemon water with honey (which soothes my throat) followed by a cup of green tea or matcha. I usually avoid coffee when sick as it over stimulates my system, but the caffeine headache is a real thing and I find even if I don’t finish that cup of tea, it is a ritual I need. I tend to load up on supplements. I love SuperPower and Magnesi

Om by Moon Juice, Wellness Formula by Source Naturals and Propolis Throat Spray by BeeKeeper’s Naturals. I double down on consuming whole berries high in antioxidants and likely go overboard in making cold pressed juices loaded with celery (cleanses and detoxifies), cucumber (hydrates), parsley (antiviral properties), ginger (heats and metabolizes the system) and lemon (superstar that reduces inflammation, antioxidant, vitamin C and alkalizes the body). I eat mostly soups with lots of broth, eggs and also bread, which may seem surprising. These foods are comfort. They give me just the right amount of energy, are nutritious, always sound appetizing, and I can digest them without any trouble. I also up my self-care routine — showers usually twice daily (hot followed by cold rinse), up my skin care routine, use ice rollers all over and dry brush. I still take time to meditate, daydream and journal, as well as move, be it five minutes of Pilates, stretching, foam rolling or a light walk.

Create your own memories with your new best friend! 928.445.2666 | www.YavapaiHumane.org

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The Un-HITT: SLOW, STEADY WORKOUTS

Win Races High-intensity interval training, or HITT, revolutionized the fitness world about a dozen years ago when it was introduced as an efficient, effective way to pack all the benefits of physical activity into as little as 10 to 15 minutes.

y comparison, most types of “traditional” exercise fall into an opposite category that has its own acronym: LISS, or low-intensity, steady state activity. Despite its name, LISS workouts typically consist of any moderate-intensity exercise that pushes your heart rate to about 50% to 70% of its maximum level — jogging, swimming or anything else that gets you to that level. The key is to be able to keep the activity going at that pace for at least half an hour, stretching it to 45 to 60 minutes over time. LISS is essentially endurance training and is ideal before any kind of race from a 5K to a marathon. It burns calories, improves heart health and yields all the other benefits

that come with keeping yourself in shape, with many of its own upsides: fitness for * Builds beginners — Those trying to ease themselves out of a sedentary lifestyle will probably find LISS workouts a lot more approachable than turbocharged interval training that demands 100% effort and can lead to injuries for less experienced athletes. With the right footwear, nearly anyone can start walking half an hour two or three times a week; a great gateway to starting and meeting more fitness goals! health — Any * Mental kind of physical activity can increase the flow

of your endorphins, but strenuous exercise can also trigger cortisol and other stressrelated hormones that blunt their effect and leave you less cheery than you would be otherwise. The steady, prolonged pace of LISS may deliver better results than HIIT with this important dimension of your overall health. or * Low-impact recovery workout — With the exception of running, most LISSlevel workouts can be considered low-impact for joints, making them a good fit for those with joint pain and injuries, as well as for active rest days between HIIT sessions.

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Avoid

PLAY

Exercise Boredom

BY CROSS-TRAINING Variety is the spice of life. And nowhere does that apply more than your workout schedule. It’s too easy to get into a rut doing the same exercise routine every time.

ut whether you are weightlifting, rowing, spinning or running, the answer to a better workout and better results may be cross-training. Essentially, cross-training involves integrating several different fitness methods that complement each other into one fitness regimen. But don’t let this scare you. Although some crosstraining businesses are all about the intense, keep-moving atmosphere, cross-training doesn’t have to be super intense. At its core, it’s about pairing workouts that support each other like mixing yoga into your tennis schedule or swim sessions with your bootcamp classes. The primary reason is to help improve your goals by hitting muscles that aren’t used in your typical workouts. Of course, this doesn’t mean choosing just

anything to add to your schedule. Think about your exercise goals and what would complement your established routine. One of the greatest benefits of cross-training is the reduced risk of injury. When you repeat one type of exercise for an extended period, your muscles, joints and bones are constantly under the same stress, which increases the risk of injury. Cross-training can help prevent injuries by allowing your body to use different muscle groups. One study from the University of Wisconsin found that athletes who specialized in one sport had an 85% higher chance of injuries than those with multiple activities. Regularly swapping out your workouts can boost your overall performance in and out of the gym. One study of 600 female soldiers found that those who

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cross-trained had greater muscular endurance than those who only ran or only lifted weights. Cross-training also helps increase strength, power, speed, endurance, agility and balance. Bonus: Mixing it up also helps you crush gym boredom.

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21 Days OF

Autumnal Self-Care When summer gives way to fall it shifts the way we live our lives, from the clothes we wear to the food we eat and how we spend our free time.

he ways we practice self-care should also align with the season. Here are some great ways to pamper and support yourself as autumn brings new pleasures and challenges:

1. MAKE YOUR FALL BUCKET LIST. 2. JOURNAL YOUR INTENTIONS FOR THE SEASON. 3. GET OUTSIDE TO SOAK IN THE WANING DAYLIGHT HOURS. 4. BAKE WARM FALL DESSERTS AND DINNERS. 5. PLAN YOUR COLDWEATHER EXERCISE ROUTINE. 6. MAKE AND LIGHT CANDLES WITH YOUR FAVORITE FALL SCENTS.

7. SMEAR PUMPKIN ON YOUR FACE — IT’S GREAT FOR IT! 8. VISIT MORTIMER FARMS’ CORN MAZE AND PUMPKIN FESTIVAL. 9. CREATE YOUR OWN NUTRITIOUS HALLOWEEN TREATS. 10. SAVOR WARM DRINKS.

16. HOLD A FALL POTLUCK DINNER. 17. COLLECT AND DECORATE WITH AUTUMN LEAVES, ACORNS AND PINE CONES.

11. TAKE PHOTOS OF SEASONAL CHANGES. 12. MAKE AN AUTUMNINSPIRED PLAYLIST. 13. TAKE PREVENTIVE MEASURES AGAINST WINTER VIRUSES. 14. CARVE A PUMPKIN MINDFULLY. 15. RAKE LEAVES AND JUMP IN THEM (IF YOU HAVE ENOUGH).

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20. TAKE A REFRESHING FALL HIKE. 18. CURL UP WITH A GOOD BOOK. 19. TOUR FOLIAGE HOTSPOTS.

21. WATCH MOVIES THAT GET YOU IN THE HALLOWEEN SPIRIT.

OCTOBER 1 - NOVEMBER 28 2022 Hiking Spree

Highlands Center for Natural History

OCTOBER 8

Whiskey Row Marathon Whiskey Row - Prescott 5 a.m. - noon

OCTOBER 16

WWE Sunday Stunner Findlay Toyota Center 7 p.m.

OCTOBER 29

Costumes for Kids 5K Fun Run

Courthouse Plaza - Downtown Prescott 9 a.m. - noon

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program YMCA Gymnastics

ONGOING EVENTS: Fit Body Boot Camp

Every Monday - Saturday Prescott Fit Body Boot Camp

Dance & Fitness Classes

EVENTS

Prescott Farmers Market Saturdays 7:30 a.m. - noon

YRMC Parking Lot

www.prescottfarmersmarket.org

Garden Classes

Saturday mornings 9:30 a.m. Watters Garden Center

Prescott Valley Farmers & Artisan Market

Sunday mornings 8 a.m. to 2 p.m. 3103 N. Glassford Hill in Prescott Valley prescottvalleyfarmersmarket.com

Photo: James Family Prescott YMCA

Local

at Elks Theatre

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Pets

—the Best Medicine!

by Loree Walden, Marketing Manager, Yavapai Humane Society

t’s quite possible that one of the ways to improve our immune system is wagging its tail at you right now. Over 65% of U.S. homes have at least one pet. Through the years we’ve learned there are several health benefits related to having a pet. Some of those include lowering our blood pressure, exercising more and helping with social isolation. Having a pet also correlates to better emotional well-being for those who may have mental health issues. Seventyfour percent of pet owners surveyed stated they had significant improvement to their mental health/stress levels from having a pet. Stress is unavoidable for most of us, and it’s known to harm our immune system, making it harder to fight off infections. Having pets helps to reduce stress in ways as simple as sitting and petting them. A cat curled up in your lap while you cuddle with it almost immediately lowers your blood pressure, which is usually increased from any stress or problems you

may be dealing with. A study was done in which volunteers spent time petting a dog — the results showed a substantial boost in salivary levels of an immune antibody called IgA, which is a major component in our immune protection. A win/win for both humans and dogs! Taking your dog for a walk and getting away from all the stress triggers is another way to help you feel better both mentally and physically. A nice walk gets your blood flowing, which helps your circulation, which is tied to your immune system! There also are studies showing that having a pet may lower our risk of developing allergic diseases. In a 2012 study, it was found that contact with any pet at a young age was related to a reduced risk of developing eczema, an allergic skin condition. Whether it’s to help increase our physical activities, provide companionship, help with socialization, or to help reduce stress, our pets are giving us far more than we probably realized.

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They make our lives better in so many ways. The best of which is receiving their unconditional love and devotion. If you’re looking for a furry family member

to add to your family, visit yavapaihumane. org to see the available animals just waiting to make a difference in your life! Go ahead, get a pet for the health of it!

IN THE NEXT ISSUE

Art & Decor LIFEST YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

Email laurie@roxco.com Visit www.nazluxuryliving.com

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n e h W w o n K TO RETIRE YOUR

ATHLETIC SHOES We know how it is. You get attached to your running, walking or cross-training shoes when they work for you — and replacing them isn’t exactly cheap.

ut shoes can only withstand so much use before the features that protect you from injury start to break down, and the more active you are the sooner it happens. If you don’t replace them in a timely manner they can hurt you much more than they help you. There are several indicators you can look for to know when it’s time to start shopping:

Mileage — If you’ve put anywhere from 300 to 500 miles on them you should start

checking for the signs of wear and tear outlined below, and once you’re approaching 450 to 500 miles it’s probably time to let them go. You can use a tracking app to gauge how far you’ve gone. Otherwise, note the date you purchased them because it takes about four to six months for most to reach that milestone. Cross-trainers are harder to predict because they’re used for varied movements, but Nike advises replacing them after 80 to 100 workout

hours, approximately six months of regular use. — This includes * Outsole the tread found on any athletic shoe. It could be worn down and often you see uneven wear due to such things as your stride and how you land. If any part of it is close to wearing through you need to replace it before you start to rack up overuse injuries. — The * Midsole cushioning foam just above the tread is critical for protecting your joints and has a shelf life that

includes some loss even if it’s not being used. When you press on the midsole you should be able to feel it compress. If there’s little to no give it’s time to ditch them. counter — Another * Heel warning sign is when the rear part of the shoe that supports your heel and ankles breaks down and caves in when you pinch the sides of the back of the shoe. — If exercising * Pain hurts and you’re not quite sure why, scrutinize your shoes.

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Ready PLAY

YOUR IMMUNE SYSTEM FOR

Fall & Winter

by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

s we enter fall months followed by winter, taking care of your immune system is of optimal importance. These are the traditional cold and flu months, and we need to remember COVID is still at hand. Let’s build up our body’s natural defense system. Hydration is a key component. It’s not always easy getting enough water intake when it’s cold outside. I recommend drinking half your body weight in ounces of water daily.

Other things to keep your immune system healthy: enough sleep — * Get seven to nine hours for adults; nine to 12 hours for children ages 6 to 12.

viruses and bacteria. As needed, consider a supplement (600 to 2,000 IU or international unit), but really, where is there a better place to get outside than here?

run yourself * Don’t down. Remember

your vitamin C * Up doses. Eat more

you can say “No.”

cranberries, citrus fruits, leafy greens and bell peppers.

sunshine and soak * Get in the vitamin D. It helps your body make antibacterial proteins and increases your efficiency at killing

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a nutrient-packed * Eat diet (lots of fruits and vegetables). Immuneboosting foods: yogurt,

oats and barley, garlic, shellfish, tea, beef, sweet potatoes and mushrooms. It’s also very important to move your body; fit exercise in four to five times a week. This can be a two-for-one if you do some outside because you’ll be capturing some vitamin D goodness. Lastly, minimize stress. The actions listed support stress relief while helping you maintain a strong immunity.

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Time to

CoQ10? SUPPLEMENT WITH

by Valerie Demetros

oenzyme Q10, or CoQ10, is a nutrient naturally produced by the body and connected to energy production. A powerful antioxidant, it protects your brain, heart and muscles. CoQ10 has antiinflammatory properties, and as we age we produce less. Certain health conditions, including heart disease, cancer, diabetes and such neurodegenerative diseases as Parkinson’s or Alzheimer’s, also can lead to lower levels of CoQ10. Sometimes, it may be necessary to supplement. The essential nutrient can be found in pill form, or in oily fish like salmon, mackerel and sardines, or eggs, nuts, chicken, organ meats and whole grains. Some research suggests that supplementing with CoQ10 may help with several age-related conditions. A few of these benefits include:

HEART HEALTH A study in the American Journal of Clinical Nutrition found that participants who took CoQ10 had improved heart health when compared to those who took a placebo. In a continuing study, people living with moderate to severe heart failure who took daily CoQ10 supplements had a 42% reduced risk of their first major adverse cardiovascular event (MACE). Participants also had a 43% decreased risk for heart-related deaths. Be aware that the supplement can make some blood-thinning medications less effective, so discuss this with your doctor.

MIGRAINE RELIEF For those looking to decrease the frequency, severity and duration of migraines, some studies have shown the antiinflammatory properties of CoQ10 supplements can give relief.

A separate study paired CoQ10 with magnesium and riboflavin and showed results in reducing migraine pain and impact. Of course, you’ll want to check in with your doctor.

FERTILITY HELP Female fertility decreases with age because of a decline in the number and quality of available eggs. As you age, CoQ10 production slows, which makes the body less effective at protecting the eggs from oxidative damage. Studies show that supplementing with CoQ10 helps and may reverse the age-related decline in egg quality and quantity. As far as male fertility, sperm also are susceptible to the effects of oxidative damage, which may result in reduced sperm count, poor sperm quality and infertility. Various studies have established that supplementing

with CoQ10 can improve sperm quality, activity and concentration by increasing antioxidant protection.

YOUNGER LOOKING SKIN Your skin is the largest organ in your body, and harmful elements can lead to reduced skin moisture and protection from environmental antagonists, as well as thinning of the skin. Applying CoQ10 directly to the skin can reduce the damage from internal and external agents by increasing energy production in skin cells and promoting antioxidant protection. CoQ10 applied directly to the skin has been shown to reduce oxidative damage caused by UV rays and even diminish the depth of wrinkles. One study found that people with low levels of CoQ10 seem to be more likely to develop skin cancer.

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RENEW

A RUNDOWN ON

s g u r D n o i t p i r c Pres for Weight Loss

by Chrissie Seals, WHNP, Salud Spa

he key to successful weight loss is determination. We all know the healthy behaviors we should be doing: exercise, healthy eating, drinking enough water. Prescription medication may be a tool that helps an individual stick to the plan. What medications are available? The most popular and widely used medication for weight loss is phentermine. It is a controlled substance, labelled by the FDA as an appetite suppressant and recommended for short-term use in patients who qualify medically. Phentermine may raise blood pressure and heart rate or interact with other prescribed medications, alcohol or over-thecounter medications. Combined with other healthy behaviors, patients often lose 10 pounds in the first month. In recent years, Qsymia was developed, which is phentermine and topiramate, a neurostabilizer, combined

and touted as the most effective of prescription weight-loss medications. The combination has been studied with successful weight loss up to 18 months and may be a better option for some patients. Topiramate has many side effects, and its use should be carefully discussed with a medical provider. Contrave is a weight loss medication that was initially approved in 2014 in the United States. It is comprised of bupropion, an antidepressant, and naltrexone, a medication used to treat addiction. Contrave suppresses the natural good feeling an individual feels after eating certain foods or overeating. Success in clinical trials was a 4% weight loss in about four months. As with all prescriptions, there may be side effects, and this medication may not be recommended for all patients. Saxenda is an injectable medication that helps

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patient lose on average 10% of their body weight over six months. This prescription injectable works by creating a feeling of fullness and decreases appetite. The effect of Saxenda is not immediate, it takes about two weeks to begin to work. There are risks and side effects that must be discussed with your medical provider prior to considering this medication. Prescription medication for weight loss may be beneficial to a successful weight-loss program. Medication may give patients the additional boost that coupled with lifestyle changes allows for a successful transition to a healthier weight.

We Focus on the Overall Well-Being of our Patients!

Our goal is to provide the best medical care in a timely, compassionate and efficient manner, focusing on the overall well-being of our patients. Cardiac Care offers a full range of treatment and diagnostic services to monitor and assess the health of your heart. Ultrasounds • Cardiac Event Monitors Nuclear Stress Testing • Self-Referrals Accepted We want to help as many people as possible, and we don’t want a referral to stand in the way of your health.

Dr. Nitin Patel, MD, FACC Dr. Patel has been serving Northern Arizona residents since 1996 as a cardiologist. He came to Northern AZ after completing a Cardiology Fellowship at the University of California Los Angeles. Dr. Patel’s post-graduate training included an Internal Medicine Residency at Michigan State University, in Lansing and Flint, Michigan.

928-759-7009

3185 N. Windsong | Prescott Valley, AZ 86314

www.cardiaccare.info

SAME DAY AP POINT MENT S BASED O N U RG E NCY

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Get in Tune

WITH YOUR

Immune System

by John Murphy, Founder, Make 100 Healthy

he greatest thing you can do for your health and well-being is to keep your immune system in top condition. A healthy immune system protects you from illness, disease and infection. It also feeds and nourishes your body’s own cells to fight against foreign substances. What exactly is your immune system? According to Medical News Today, the immune system is your body’s tool for preventing or limiting infection. It consists of a vast network of cells, organs, proteins and tissue throughout your body. The foundation of a healthy functioning body

is a strong and balanced immune system. That’s why those with a healthy immune system seem to fight illness better and have less disease than those with compromised immune systems. So now that you know this, how can you increase and build your immune system? The simple answer is to eat natural, nutrient-dense food, stay hydrated and keep physically active. But even those who do these things have deficiencies of the 90 essential vitamins and minerals needed for a fully functioning body. The good news is that there are supplements

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with amino acids that can help you boost your immune systems performance. Here’s my daily supplementation mix:

* Vitamin D3 * Vitamin C * Zinc * Magnesium * Glutathione probiotic * Quercetin * Probiotic Of course, you should consult your doctor or

naturopath to customize your immune support program, as well as adding or subtracting to this list, based on your unique body needs. In today’s times, it’s so important to build a proactive and protective defense shield against virus and disease. That’s how we build natural immunity against many potential threats to our health. Our immune system is an incredible tool that supports long-term health and wellness. Tune into your immune system and give it the tune up it needs to give you the most protection possible.

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cs biotiPatients ProDental CAN HELP

by Dr. Anson Hooper, DDS, Hooper Family Dental

s a health care provider and with COVID-19 in the not-so-distant past, immune system health is likely at the forefront of most of our minds. As we care for our health, it becomes increasingly important that we know what medication we are putting into our bodies, why we are taking it, and how we can best combat and alleviate known side effects. It’s not a secret that as a dental health care provider, I see and treat everything from sinus infections to yeast infections. Antibiotics and antifungals are often the drugs of choice to mitigate these infections. While the use of these medications to target oral conditions is indicated, they have a systemic effect and it’s important that patients treat those. One of the ways we mitigate the side effects of the medications is with the use of probiotics, which we highly recommend for every patient taking an oral antibiotic. Antibiotics/antifungals in dentistry are prescribed to treat:

* Periodontal infection * Pulpal infection * Abscess * Implant placement * Fungal infections * Prophylaxis These are just some of the uses of antibiotics for dental-related treatment. Prophylactic use of antibiotics prior to dentalrelated treatment also is indicated at a different dose for those with prior cardiac issues, are immunocompromised and those with artificial joints. While we all deserve the best health care and treatment available, it’s important to understand that we differ in many ways as individuals and require different care. Learn about what is best for you. Our immune system plays a vital role in our well-being.

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High Quality IV Hydration FOR OPTIMAL HEALTH & WELLNESS We offer high quality IV nutrient infusions that deliver vitamins and minerals directly into the bloodstream, offering superior absorption over oral supplements.

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2078 Willow Creek Road • Prescott, AZ 86301

Arm

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YOUR BODY TO

Fend off Foreign Invaders by Lynell Cavnar, Owner & Master Certified Bowen Practitioner, Lynell & Company

ur bodies are constantly under attack from foreign invaders such as environmental toxins, pollutants, bacteria, germs and viruses. But did you know you have a protective, aggressive but silent army inside of you? Here’s how our nervous system and immune system work together with a few tips of how to maintain homeostasis. Your immune system (the protective army) — when working optimally — learns about these invaders after you’ve been exposed to them. However, because of its superior intellect, its cells are capable of activating, mobilizing, attacking and killing off foreign invaders. The cells not only

communicate, but they help regulate different sites within the body via the chemical messengers released by nerve cells, immune cells and endocrine organs. The brain and the nervous system are part of a neuroimmuneregulatory network. This network’s two main pathways connecting the brain and the immune system, are the autonomic nervous system (the sympathetic and parasympathetic components) and the hypothalamic-pituitaryadrenal axis (the pathway between the central nervous system and the endocrine system). These help balance hormones and affect the stress response. Our nervous system

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is directly related to our immune system because our lymph tissue is supplied with sympathetic nerve fibers that allows the synapsing/ communication of neurons with white blood cells in lymphoid tissues. What if this protective army can’t mount a winning attack? Many of the increased immune system dysfunctions showing up today seem to be due to the aggressive and invasive approach of treating symptoms with medication as opposed to restoring and maintaining the proper function of the immune system. The solution lies in strengthening the body’s natural defense network prior to, during and after any kind of immune system dysfunction.

So, keeping stress low, inflammation down, good thoughts in your mind will be key to a healthy immune system. Things like “forest bathing,” a Japanese tradition of walking in the woods for 15 to 20 minutes can boost your immune system. I’m a big fan of fresh air and sunshine — it does the body good! Eat well by choosing items as close to the way nature intended as possible. Move your body gracefully each day, taking in large swaths of oxygen with deep breaths. And take advantage of a body-and-nerve restoration session to help repattern your nerves, keeping all within balanced and strong.

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s s i M ’t n o D ANOTHER

Family Event

by Anita Farrelly, RN, BSN, MBA/HCM, & Jessica Dickinson, RN, BSN, Owners, Aboost Wellness

ave you ever been sick when a family dinner or holiday gathering was going on? Lying in bed, feeling feverish, achy, tired and sad you are missing out on family and friend time? Missing one family gathering may not seem to be a big deal, but how many more will you get to have with the special people in your life? We hope this has never happened to you, but if you’re like many who came down with COVID, you can relate. You may have been thinking … What did I miss? Who is going to prepare that special dish I always make? What house will they go to now? How can this be happening? I’m sad to miss a visit with the grandkids, children, aunts or uncles, friends. We can’t make our bodies be in perfect health

all the time, but as we’ve learned, there are things we can do to prevent risk, boost our immunities and optimize every day. An infusion full of immune boosting vitamins and minerals can be a perfect way to provide self-care for yourself and your loved ones to stay ahead of the germs and crud this holiday season. Getting regular IV infusions loaded with vitamin C, B vitamins, zinc, and a boost of vitamin D is a great way to protect your body. Vitamins given intravenously go directly into the vascular system without having to be broken down and absorbed by your gut. An IV vitamin infusion can be provided in your home, office or in a clinic. This process takes less than an hour, which includes an assessment with vital signs.

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Getting an infusion when you wake up and feel a fever brewing is an option. The antioxidants in the infusion will supercharge your healing process, shortening the duration of your symptoms. However, waiting until that day arrives, can result in loss of time, productivity, energy and is a total inconvenience. One day in bed sets your energy back by seven days. Scheduling a monthly or bimonthly IV vitamin infusion, administered by a registered nurse, in the comfort of your home or while you are working at your desk, will double down on your energy, immunity and productivity. This will assist you to enjoy every holiday party, gathering and event this year.

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o t s l o o T Cope with Anxiety If you suffer from anxiety, you’re not alone; about 40 million adults in the United States, or 18% of the population, are affected by anxiety every year.

here are coping skills you can use to help alleviate the anxiety on your own. Here are a few tools to help you cope.

EFT TAPPING Emotional Freedom Technique combines Chinese acupressure with cognitive therapy to help you tune into your anxiety, relieve stress in the moment and shift your mindset. With Emotional Freedom Technique tapping, you repeat a phrase and tap about seven times on acupoints on your face and body. As you tap, repeat the phrase to stay focused on the issue. Visit thrivingnow. com/tapping-pointsand-instructions/ for more information.

STOP STOP stands for: Stop, Take a step back, Observe and Proceed. When you begin to feel anxious, literally stop what you’re doing. Then take a step

back and assess the situation. Observe how you are feeling and give it a name: frustration, anger, pain, etc. Lastly, proceed mindfully whether that means taking a walk, repeating a mantra or deep breathing. Whatever helps you stay calm.

REACH OUT If you’re feeling anxiety, connect with people who are important to you. Sometimes just hearing a friendly voice and some reassurance can mean everything. Don’t be afraid to ask for help.

AROMATHERAPY Ever notice how the aroma of chocolate chip cookies always makes people feel at home? Choose an aroma that is calming for you. Aromatherapy diffusers are now portable and offer a bit of calming and centering. It could be lavender, vanilla or peppermint. Close

5 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

your eyes, concentrate and breathe in.

THERE’S AN APP FOR THAT There are many apps that focus on calming, meditation and even EFT Tapping.

Aura, Headspace and Calm are all popular and offer multiple options. Listen to a story, the sounds of the ocean or jungle, white noise, meditation instruction or just music. It’s all right on your phone.

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RENEW

Your Immune System

Loves Relaxation

“Smile, breathe and go slowly.” —Thich Nhat Hanh

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

eautiful advice from our most famous monk of mindfulness. Simple and yet not so simple. Sometimes we need a little help. From a massage therapist’s perspective, there’s nothing better than a good bodywork session to make you smile, relax and go back into life a little more slowly. Let’s think about the physiology of that statement. When life is overly full, and we are running from one thing to the next, under stress, and not getting enough rest and relaxation, we know our health suffers. When we

are in this mode, we know our muscles shorten and tighten — they are in a state of constant contraction. When a muscle is working — contracting — it is using more metabolic energy. Common sense tells us after a long day of physical work, our muscles are tired and we are hungry from spending that metabolic energy. The thing about stress is when all your muscles tighten, they are working. But now they’re working 24/7. The muscles are our largest energy user, and the body is doing its best to balance itself with a finite amount of energy. If it has to support a tight, stressed muscular system

5 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

all the time, it will steal some of the needed energy from other body systems — digestive, respiratory, circulatory or immune. So when we make an intervention with massage and relax the muscles, less energy is used supporting muscular stress, and then can be used to support all the other systems of the body, including the immune system. There lies my explanation for the list of effects and benefits of massage therapy — a list that includes enhancement of the function of all body systems, such as digestive, respiratory, circulatory and immune systems.

Relaxation enhances immune health and overall health, and massage is one of the easiest and most pleasant ways of getting there. So what kind of massage works best for relaxation? The answer is simple; the one that relaxes you the most. Some of us will love to relax into a peaceful acupressure session or the flowing feel of Swedish massage or a more vigorous form like shiatsu or sports massage. Whatever your pleasure, make it a part of your life — relax, smile, breathe and go a little more slowly.

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g n i n e t i h W h t e e T Is Safe & Effective? by Aymee Wilson, Owner & Founder, Wilson Aesthetics

tudies have proven that a white smile makes you appear more gorgeous and more clever, successful and sociable! The usual whitening treatments are safe to use as long as you adhere to the product’s instructions.

HOW DO TEETH BECOME DISCOLORED? Meals, beverages and smoking cause extrinsic tooth discoloration. This discoloration can be caused by coffee, tea, red wine, meals with dye, and smoke. This discoloration affects the surface of your teeth and can be remedied with toothpaste that targets the external stains of the teeth. Intrinsic discoloration originates from inside the tooth from drug usage, childhood illness, infection, tooth trauma or aging. Professional bleaching may be required to achieve the same or a higher degree of tooth whiteness.

TEETH-WHITENING PROFESSIONAL TREATMENT Your provider can whiten

your teeth in the office or at home. In most cases, they will bleach your teeth using carbamide peroxide. This decomposes into hydrogen peroxide and urea and targets the tooth’s color through a chemical reaction. It is considered safe. The bleaching products are significantly more potent than those available over-the-counter. Whiteners used by dentists may contain up to 35% to 45% peroxide. However, storebought whitening kits, such as whitening strips and trays, often have only 7%.

OFFICE-BASED TREATMENT An in-office teethwhitening procedure can be advantageous due to its rapid efficacy and longer effect. You may require an hour-long treatment or a few sessions. This is because the concentration of hydrogen peroxide in the applied items is higher than in household products. If you also have receding gums, it is advised that you undergo inoffice treatment.

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TEETH-WHITENING PRODUCTS For stained teeth, you can use over-the-counter whitening solutions such as:

* Whitening toothpaste * Whitening strips trays * Whitening (These have a higher percentage of bleach and may work better.)

TEETH-WHITENING PRODUCTS SAFETY In general, teeth-whitening products are relatively safe. However, you must also use care with every whitening agent. Do not use

any product excessively or longer than recommended. The most prevalent bleaching agents found in teeth-whitening products are peroxides. Hydrogen peroxide or carbamide peroxide will likely be listed in the ingredients for your whitening kit, whether for in-office or at-home use. Be mindful and follow either your provider’s instructions or the instruction in an at-home kit.

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RENEW

Beware, Be Smart ABOUT HALLOWEEN GOODIES

by Jodi Gilray-Szostak, PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

efore you bring a ton of Halloween candy into the home, set some ground rules. Let your kids know how many pieces of candy they can have and when they can have them. This includes the days after Halloween night. You don’t need to give all the candy away, but instead, teach the value of limits and moderation.

BE A SUPER ROLE MODEL If your little one sees you mindlessly snacking out of the Halloween bowl, you can bet they’ll want to do the same. As you set limits for your little one, be sure to prepare in advance and set limits for yourself. Perhaps that candy bowl is too tempting. In that case, put the candy bowl in a place

that’s inconvenient to reach. You can, alternatively, buy less candy and buy it closer to the Halloween holiday.

A SURPRISING BEHAVIOR MIGHT BE LURKING Some kids are able to regulate their eating habits really well. This means that they’re more likely to stop eating when they’re full and can moderate their candy consumption without parental guidance. Take note of your little one’s cues when they eat sweets and prepare for Halloween treats ahead of time.

5 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

YOU ARE WHAT YOU THINK! When it comes to Halloween candy, it is often viewed as “bad” food. We encourage you to think about food a little bit differently around your kiddos because “good” and “bad” labeling can lead to restrictive behaviors and create feelings of shame around food later on in life. Instead, try to choose language that tells a greater and positive story about the food you eat. “I’m enjoying a few pieces of candy today because it sounds really good” is a perfect example of a statement that tells a greater story.

Eating is all about balance and variety. Of course, there are some foods we want more than others, but the relationship that we build with food early on in life often goes with us into adulthood. The moral of the story: Your reality becomes what you think!

BITE INTO CANDY ALTERNATIVES Some Halloween healthy treats can be:

* Pretzels * Popcorn * Dried fruit boxes * Otter Pops * Granola bars * Peanuts Tattoos, * Alternatives: stickers, bubbles, etc.

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NOURISH

These Fruits & Veggies

Fight Aging

We’ve all chased the fountain of youth, especially when it comes to our appearance, and realized it doesn’t exist in one location or product.

ur bodies are incredibly complex, and we must create a healthful ecosystem within and around us to nurture ourselves and have the same glow and energy we did five, 10 or 20 years ago. The truth is there are a whole lot of steps we can take to restore and retain our youthful self, including choosing foods with nutrients that moisturize and rejuvenate our skin and hair. Better yet, they help us on a bunch of other fronts as well. — This * Watermelon fruit’s famous for its hydrating properties for pretty obvious reasons, it even moisturizes your skin from the inside out with help from vitamin A, B6 and C. It’s a top dietary source of the red-hued antioxidant lycopene, which has been linked to better heart health and may have a hand

in preventing some forms of cancer — including skin cancer! — Sensing * Watercress a pattern here? This lesser-known leafy green is about 95% water to give you a burst of hydration along with vitamin C and other antioxidants that can fend off free radicals, which have been implicated in the formation of fine lines and wrinkles, not to mention heart disease and cancer. Its high levels of vitamin K also can reinforce bone health. — This fruit * Avocado that’s used like a vegetable has become almost synonymous with healthy eating as it promotes smooth, supple skin with omega-3 fatty acids, vitamin A and inflammation-busting antioxidants. The

healthy fats, fiber and long list of nutrients it contains has made it a go-to food in the pursuit of everything from better heart health to brain function. bell pepper — * Red These have a leg up on its green, yellow and orange cousins when it comes to such nutrients as betacarotene, which helps to protect your skin against UV rays and pollutants, soothes dry skin and eczema and gives a boost to thinning hair. On the macro body level beta-carotene aids everything from eyesight to the mucous membranes found throughout your body. — Another * Spinach hydrating veggie that carries scads of vitamin A, which is found in many foods on this list as beta-carotene

and other carotenoids, which are converted into the vitamin. It promotes skin cell turnover, reduces hyperpigmentation and sun damage and can help to treat acne. Spinach is hailed by nutritionists for other properties that reduce the risks of stroke or heart disease as well as neural tube birth defects. — Bursting * Papaya with flavor and antioxidants, papaya is the sole dietary source of papain, one of the strongest antiinflammatory tools that nature gives us. This helps keep our complexion calm and unbothered by rashes and swelling. Papaya also paves the way to overall well-being with lots of fiber, folic acid and potassium for heart, gut and immune health.

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 6 1

NOURISH

De-stress, Move, Eat & Sleep Well TO BUILD IMMUNE SYSTEM

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

ur immune systems can be thrown off in a variety of ways. A few of the most common ways are stress, change in sleep patterns, exercise, eating plan changes, attitude and loneliness. These past few years have added stress to our lives; stress in the unknown, money, losing a job, changing a job and deaths of loved ones. All or any of these issues affect the levels of “bad” stress in our bodies. Stress, in turn, affects our sleep, eating habits, exercise or lack of exercise and our attitudes. There is good stress, though, from exercise! You don’t have to lift hundreds of pounds or run a marathon. You do have to get out of your chair or off your sofa and walk around. House cleaning is great workout — bending, stretching, lifting and walking with the added benefit of a clean house at the end. Walking through your neighborhood or taking the stairs at

work all are good ways to begin to lower stress through exercise. Disrupted sleep adds to stress — you need to get a good night sleep. One way to help clear your head is to write down your bothersome thoughts on a pad of paper before going to bed. This helps relieve your mind, helping you relax and fall asleep. Lack of sleep doesn’t just affect your immune system on its own, but it has been shown that people who don’t get enough sleep, tend to eat more and eat more “comfort” foods, some of which aren’t beneficial. To build your immune system get out and see people you enjoy spending time with. Think positively! Eating “the rainbow,” all the colorful veggies and fruits, is the right track. Get seven to eight hours of sound sleep a night, and move! If this isn’t enough for you there are supplements that can aid you in building your immune system making the other steps somewhat easier.

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NOURISH

Nuts for You by Elisa Olivier-Nielsen, MA, Registered Dietitian Nutritionist, EON Consulting

hoosing healthy snacks can often be a tricky business. With so many options available nowadays when snacking, one must keep in mind their own personal goals such as weight loss, blood sugar control, muscle building, etc. In addition, choosing a snack also can be harder and more tempting when you are hungry or faced with less healthy options. That is where nuts can come in: They are delicious, crunchy and healthy. But, as with any snack option, you always have to know how to fit them into your eating plan.

NUTRITIONAL BENEFITS OF NUTS

* High in healthful fats additional * Provide nutrients such as protein, omega-3 fatty acids, dietary fiber, vitamin E, plant sterols and L-arginine. Harvard study * Afound that people with Type 2 diabetes who ate at least five, 1-ounce servings of

nuts a week were less likely to develop heart disease or die from it. heart-healthy * The benefits of nuts help lower LDL cholesterol (sometimes called “bad” cholesterol) levels, stop artery plaque development and improve the health of artery walls. protein and fiber * The in nuts ensure satiety without raising blood sugar levels the way carbohydrates will.

HOW MUCH SHOULD I EAT? While nuts contain approximately 13 to 18 g of fat per 1-ounce serving, the fat in most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts primarily is monounsaturated and polyunsaturated. However, moderation is key! While Americans eat an estimated 2.5 million pounds of nuts on Super Bowl

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Sunday, according to the Calorie Control Council and the Snack Food Association, we are advised to avoid excessive intake of nuts on a regular basis.

Nuts are still high in calories. Furthermore, the ones overly salted and honey-glazed add unnecessary sugar, sodium and calories, and they are to be avoided on a regular basis. The recommendation is to eat nuts three to five times per week. One serving of nuts is a small handful (1/4 cup) or 1.5 ounces. For nut butters, like peanut butter, the serving size is 2 tablespoons.

WAYS TO ADD NUTS TO YOUR DAY: them to bring * Toast out the flavors of their natural oils. them to salads, * Add roasted vegetables, whole grains and poached fruit.

* Make your own trail mix. them with seeds * Roast or sea salt to make your own granola.

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NOURISH

Herbal Tea Comes with Benefits Drinking a cup of herbal tea has been associated with slowing down, taking a break and enjoying a moment. And the good news is that drinking that cup of tea may have even more benefits.

espite the name, herbal teas are not actually made of tea. Instead, herbal teas consist of dried fruit, flowers, spices and herbs. This means they can vary widely in flavor. And even better, they vary widely in the benefits derived from each one. Here are just a few you may want to add to your daily tea break.

CHAMOMILE

known to help with bloating and cramps, drinking tea is an easy way to get it. At the very least, this tea tastes good and gives your breath a boost.

GINGER This tea has a warming, slightly spicy taste and packs a bunch of healthy antioxidants. You can make your own by grating fresh ginger into a mug or buy it as a tea.

Chamomile is a delicately floral herbal tea that is quite popular for its calming effect. One study found drinking chamomile tea led to improved sleep quality. It is also believed to have antibacterial, antiinflammatory and liverprotecting effects. Another study found the tea helps premenstrual symptoms and improved glucose, insulin and blood lipid levels.

PEPPERMINT TEA This tea is well known for its flavor and ability to give a quick lift of energy. It is one of the most used herbal teas and boasts antioxidant and antiviral properties. Since peppermint oil is

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Ginger tea is one of the best ways to relieve nausea, especially in early pregnancy, motion sickness and cancer treatments. Also, two studies found ginger to be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen at relieving menstrual cramps.

ROOIBOS Pronounced ‘roy-boss,’ this South African tea has a

slightly sweet, woody taste, is a beautiful red color and full of antioxidants. It also contains fewer tannins than a cup of green or black tea, which allows the body to absorb more iron. One study found that drinking six cups of rooibos tea daily for six weeks lowered blood levels of “bad” LDL cholesterol and fat, while increasing “good” HDL cholesterol.

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NOURISH

r u o y p l e H Immune System WITH CLEAN WATER

by Vickie Johnston, Owner and Founder, H2O Health

ur health has never been more challenged than today, especially our immune system. This system was overworked long before COVID ever hit, and now it is on overload. Seems many people are just not able to get back up on that horse after COVID. What happened? The body is being deprived of too many of the essential things it must have. Most of those things are found in water. Hydrogen and oxygen are vital to every cell in the human body — why the need for clean H2O. Without these two essential elements the body will not and cannot recuperate. When in the Emergency Department, why do you think you are put on oxygen and given IV fluids? They know these are critical to your recuperation.

The gut alone contains about 80% of the immune cells and 100 trillion other microorganisms. Most people don’t really understand the immune system. We’re not born with it. The body builds it as we grow and mature. What we put in that body determines how well that immune system is built and how strong it is. I always talk about the good gut bacteria and the bad gut bacteria. The good guys are always trying to fight back and destroy the bad guys. Whichever one wins the battle determines if we get sick or remain well. The immune system is a complex fighting machine that requires 5 liters of blood and our lymph system. The lymph system produces a clear and colorless liquid that passes through the tissues of the body to cleanse it. Lymph refers to the Roman deity

6 8 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

of fresh water, “Lympha.” This is the fluid surrounding the cells. It’s vital that this fluid is as clean as possible. Because cells are 90% water, you see why clean water is a must. These are two of the major elements of the immune system that keep it doing its job effectively. You cannot believe how important drinking clean water is to your health over time. Not only does water provide hydrogen and oxygen to the cells, it provides all the other essential minerals needed for cell regeneration. Water is the solvent that cleans out the buildup of toxic chemicals inside us. Remember buy a filter or be a filter!

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INSIDER SECRETS your Landscaper

Won’t Share

by Ken Lain, The Mountain Gardener, Watters Garden Center

hether it’s having hardscape features installed, performing chores or selecting plants for the yard, it’s helpful to understand the insider secrets landscapers won’t share. Thinking like a professional saves money, time and frustration. These tricks can help transform your plantings from a mere collection of plants into a sophisticated landscape design. Hardscaping is everything nonliving like irrigation, raised beds, ponds and retaining walls. Hardscape features are captivating, but not all are equally necessary. Some types of hardscapes are exceedingly expensive; it is essential to prioritize landscaping on a budget. Everyone gets excited over the idea of having an elite terrace complete with an outdoor kitchen. But a straightforward patio roofed with a covered pergola is often a better investment. It offers a permanent, shaded retreat for dining, chatting with friends or simply enjoying the nearby flower beds.

SAVE TIME WITH THESE LAWN-CARE HACKS After you lay down a mowing strip and see how much time it saves, you’ll kick yourself for not discovering this landscaper’s secret sooner. It consists of a row of pavers separating the grass from an adjacent area or structure. You run the wheels on one side of the mower on top of this strip, giving you a clean cut along the border. No need to go back later to edge and touch up. Save additional time by using a mulching mower.

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The finely mulched grass acts as lawn fertilizer.

STRIKE A BALANCE A way to add style to your design is to vary the viewer’s sightline. A landscape berm is the easiest, but consider growing a variety of different plants in terms of height. Provide transitions between them for a smooth flow. Let’s say a row of landscape trees line the northern property line. To bring the viewer’s eye level down a notch, plant shrubs in front of them.

Complete the three-tiered design with an edging of ground-cover plants. A great secret landscape design is planting a group of plants together in odd numbers and repeating this grouping elsewhere in the yard. This could be three Gold Star Potentilla grown together in a flower border at the driveway, complemented by a group of five more in a foundation bed. Each group achieves a more significant impact than a solitary shrub, while the repetition brings unity to the design.

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NOURISH HEALTHY

Recipes QUICK

EGGcellent Egg Salad Sandwich by Bailey Zygutis, Nutritionist, Vitruvian Fitness

The eggs I used in this recipe are local and organic. If you can find these, get ‘em! Their nutrient profile is much more robust than the conventionally farmed variation, and (in this case and many) no chickens were harmed in the making!

o: ot B

ti s

2 slices

Sourdough bread

3 eggs

Hard-boiled

2 tbs

Dijon mustard

2 tsp

Black pepper

1 tsp

Cayenne

Pink salt to taste

1 2 3

Peel and slice hardboiled eggs, separating yolks from whites. Mix yolks with mustard, salt, pepper and cayenne. Roughly chop egg whites, then fold into yolk mix.

Serve on your favorite toast (here, topped with a little grass-fed butter) as a sandwich or enjoy on a bed of lettuce for a lowcarb, nutrient-dense meal.

Serves 1 | Prep Time 15 mins

Food for Thought Eggs are packed with good nutrition! They’re great sources of protein and contain a balanced amount of fats, along with a bunch of micronutrients that help optimize metabolism and support the immune system.

7 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

NOURISH KETO

Keto Chicken Tortilla Soup Chicken tortilla soup, although not usually a Keto meal, is back now that you can find Keto chips. Give it a go and add your own toppings. 1 tbs

Olive oil

1 med

Onion, chopped

2 cloves

Garlic, minced

14 oz can

Tomatoes, fire-roasted and diced

2 med

Jalapeno peppers, diced

6 cups

Chicken broth

12 oz

Chicken breast

1 tsp

Cumin, ground

1 tsp

Chili powder

1 tsp

Paprika

1 tsp

Salt and pepper

1/4 tsp

Chipotle powder

1 med

Avocado, chopped

1 tbs

Cilantro, chopped

Optional toppings: sour cream, Keto tortilla chips, lime

Heat the olive oil in a Dutch oven over mediumhigh heat. Sauté garlic and onion for 3-5 minutes until onion is translucent. Add tomatoes, jalapeno, chicken broth, chicken breast and spices. Bring to a boil.

3 4 5

Reduce heat and simmer 30 minutes until the chicken is cooked. Remove chicken and shred. Add chicken back to the pot and simmer for another 5 minutes. Serve warm and garnish with cilantro, avocado, sour cream and a lime wedge.

Serves 6-8 | Prep Time 40-45 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 7 3

NOURISH PALEO

1 cup

Walnuts, raw and shelled

4-5 cloves

Garlic

3 cups

Basil leaves, fresh

2 cups

Spinach, kale or other leafy greens, fresh

2/3 cup

Olive oil, light

1 1/2-2 tbs

Lemon juice, fresh

2 tbs

Nutritional yeast

3/4 tsp

Sea salt or to taste

3 cups

Chicken breast, cooked shredded or about 1 lb uncooked

6 med

Sweet potatoes

Preheat oven to 400ºF. Coat the sweet potatoes with a bit of coconut oil and sprinkle sea salt all over them. Place on a parchmentlined baking sheet and bake 60-70 minutes until soft. Meanwhile, make the pesto. Combine walnuts, garlic, basil leaves, spinach, olive oil, lemon juice, nutritional yeast and salt in a blender or food

You don’t often see sweet potatoes and pesto in the same recipe, but once you try this you’ll be astonished how well they pair together. The garlic and basil is in this case coating shredded chicken breast that is then piled into the middle of a sliced sweet spud, where its savoriness is spectacularly showcased.

Coconut oil and salt for baking

Sweet Potatoes Stuffed with Chicken Pesto

processor. Blend on high speed until a paste forms, scraping the sides as needed. Combine shredded chicken and pesto in a large bowl. Once potatoes are ready, cut each one lengthwise and top generously with chicken pesto mixture. Serve as-is or return to oven for a few minutes to heat through.

Serves 6 | Prep Time 60-75 mins

74 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

NOURISH

VEGAN

Pumpkin Vodka Sauce with Pasta The vodka will lose most of its boozy excess after a minute or two of cooking and leave a bright flavor, but it can be replaced with vegetable broth (as well as chicken or beef). Use dairy-based Parmesan cheese if you prefer for a vegetarian meal.

3 tbs

Olive oil, extra virgin

8 oz

Cremini mushrooms, sliced

Yellow onion, finely chopped

Garlic cloves, minced

1 tsp

Kosher salt

1/2-3/4 tsp

Crushed red pepper flakes

1/4 tsp

Nutmeg, freshly grated

4 oz

Tomato paste

1/2 cup

Vodka

1 cup

Pumpkin, canned puree

3/4 cup

Coconut milk, canned full-fat

1 lb

Rigatoni or other dry pasta shape

1 bunch

Lacinato kale, stemmed and roughly chopped or 4 cups fresh baby spinach

2 tbs

Thyme leaves, fresh

Vegan Parmesan cheese or nutritional yeast for garnish

1 2

4 5

6 7

Fill a large pot with water and heat over high. Salt and bring to a boil while you prep other ingredients. Heat oil in a Dutch oven or large high-sided skillet at medium-high. Add mushrooms and onion; cook until softened, about 8 minutes. Add garlic, salt, red pepper flakes and nutmeg; cook 1 minute, until fragrant. Add tomato paste and stir to coat veggies. Continue to cook, stirring often, until paste is deep red and starting to brown at the bottom of the pan, about 3 minutes. Add vodka to deglaze pan, stirring to scrape up browned bits. Cook 1 to 2 minutes to allow some of

the alcohol to evaporate. Stir in pumpkin puree and coconut milk; reduce heat to low. Once pasta water is boiling, add pasta and cook until almost al dente. Add kale during final minute of cooking. Drain pasta and save at least 1 cup of pasta water. Stir in pasta cooking water in half-cup increments until sauce turns smooth and glossy and coats pasta; 1 cup total may be enough. Stir in fresh thyme leaves and garnish with plant-based cheese or nutritional yeast. Season with additional salt, if needed.

Serves 6 | Prep Time 20-25 mins PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 75

NOURISH

FAMILY FRIENDLY

Healthy Baked Oatmeal This is a quick but impressive familyfriendly breakfast you can whip up in the time it takes for coffee to be ready. Then just pop it in the oven and relax. Switch it up each time with a different fruit.

2 cups

Old-fashioned oatmeal

1½ tsp

Cinnamon

¾ tsp

Salt

¼ tsp

Nutmeg

1½ tsp

Vanilla extract

2 tbs

Olive oil or butter

1 med

Egg, beaten

3 tbs

Maple syrup, agave or honey

1¾ cup

Almond/oat or regular milk

1½ cups

Blueberries, strawberries, apples chopped

¼ cup

Pecans, chopped

1 2 3

Preheat oven to 350° F.

In a large bowl, mix all ingredients (except 1/4 cup of fruit) until combined. Pour batter into greased 8X8 pan. (This may look too loose, but the liquid

will absorb while cooking.) Top with saved fruit. Bake 35-40 minutes, until the top is golden brown and liquid is absorbed. Enjoy warm or room temp. Add ice cream or whipped cream for a treat.

4 5

Serves 4-6 | Prep Time 40-45 mins

Tips: • Substitute your favorite nuts and toast them for 4-5 minutes to add flavor. You can keep this dish covered in the fridge for up to a week.

76 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

NOURISH HEALTHY

Easy Honey Glazed Salmon This tender salmon not only is tasty, but so good for you with its healthy omega-3 fatty acids.

1 lb

Fresh salmon, divided into 4 filets

½ tsp

Salt and pepper, each

½ cup

Honey

3 tbs

Soy sauce

2 tbs

Olive oil

1 med

Lemon, juiced

6 cups

Arugula or mixed greens

Glazed with honey and soy sauce and pan seared, it has a lovely browned crust with a sweet touch. Serve it over a bed of mixed greens or arugula for an elegant and quick weeknight meal.

1 2 3 4

Thoroughly wash arugula and allow to air dry, set aside. Prepare glaze by mixing honey and soy sauce. Pat salmon dry, then season with salt and pepper. Brush glaze evenly over filets. Heat olive oil in a large nonstick pan to medium heat. Place fish skin side down in the pan. Cook about 3 minutes or until the skin

no longer sticks. Glaze the top, then flip. Cook another 3-5 minutes depending on the thickness. Keep an eye on the temperature so you don’t burn the honey. Remove the fish from heat and allow to cool for a few minutes. Separate arugula into four bowls evenly, then place the fish on top. Drizzle the salmon and greens with lemon juice and serve.

5 6

Serves 4 | Prep Time 15 mins

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 7 7

health & wellness

DIRECTORY Your guide to Greater Prescott’s medical & wellness professionals.

Aesthetics & Wellness

Salud Spa 130 W. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 928.272.7853 Studio Rox - Advanced Aesthetics & Plasma www.studio-rox.com | 928.351.1555 Tri City Aesthetics and Wellness 212 S Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

Allergist Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B Prescott, AZ 86305 www.northernazallergy.wixsite.com/ prescottallergy 928.224.7540

Audiologist Webb Hearing Center 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com 928.778.5898

Cardiology Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiacare.info | 928.759.7009 Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601 Prescott Heart 1958 Commerce Center Cir. Prescott, AZ 86301 928.756.2824 The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355 Thumb Butte Medical Center 3124 Willow Creek Rd. Prescott, AZ 86301 www.thumbbuttemedicalcenter.com

928.445.7085

Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

78 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

Chiropractic Adjust to Health 6546 E. 2nd St., Ste. C Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044 Advanced Chiropractic Center 728 N. Montezuma, Ste. A Prescott, AZ 86301 928.778.0147 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.277.1899 Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638 Bennett Clinic 7749 E Florentine Rd. Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200 Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781 Cornerstone Family Chiropractic 2225 E State Route 69, Ste. A Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477 Disc and Spine Center LLC 7485 E. 1st. St., Unit G Prescott Valley, AZ 86314 928.632.1430 Futral Chiropractic & Wellness Center 8098 E. State Route 69 Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607 Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106 New Life Chiropractic 172 E. Merritt St., Ste. B Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818 Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202

Prescott Family Chiropractic 728 N. Montezuma St., Ste. A Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600 Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996 Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522 Salberg Chiropractic 202 N Granite St. No. 210 | Prescott, AZ 86301 928.445.2004 Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448 Warman Chiropractic 8113 Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059 Weary Chiropractic 730 N. Montezuma St., B Prescott, AZ 86301 www.drweary.com | 928.778.2228 White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303

www.family-chiropractic-healthcare.business.site

928.776.4663

Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190 Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry 89A Dental Care PLLC 6455 N Viewpoint Dr., Ste. 600 Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989 Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970 Aspen Dental - Prescott Valley 7584 East. State Route 69 Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759 Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076

Prescott Dental Center 222 S. Summit #2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.ourprescottdentist.com | 928.445.5877

Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320

Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181 Frontier Village Dental Care 1781 East. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000 Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818 Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421 Jason A Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 Joseph A. Savoini DMD PC 1231 Willow Creek Rd. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040 Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N Glassford Hill Rd, Ste A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E Florentine Rd No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979 Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226 Sunwest Dental 8256 E AZ State Route 69 Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433 Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550 Prescott Periodontics 3124 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Dermatology

Arizona Dermatology Group 2820 N Glassford Hill Rd. No. 103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553

Dietitian Nutritionist Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Ear, Nose and Throat Prescott Ear, Nose & Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Gastroenterology Digestive Disease Specialists 5350 Distinction Way | Prescott, AZ 86301 www.prescottdigestive.com | 928.445.4066

General Surgery Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Dr. Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Gynecology Melinda M. Martin, M.D. 907 Ainsworth Dr. | Prescott, AZ 86305 www.drmelindamartin.com | 928.777.0070 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.prescottwomensclinic.com 928.778.4300 Women’s Health And Wellness 1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887 Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

Health & Wellness Services Carol Lucia Frequency Healing 141 S. McCormick St, Ste. 103 Prescott Valley, AZ 86303 www.carollucia.com | 928.327.1256

Hospital

Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700

Dietician & Diabetes Care

Hospital Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

DSMT Associates 2245 Skyline Dr. | Prescott, AZ 86303 www.dsmtassociates.com | 928.255.4599

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 79

Integrative Medicine & Acupuncture Harmony Integrative Medicine 518 E. Gurley St., Ste. 101 Prescott, AZ 86301 www.harmonyintegrativemedicine.com 928.776.4895

Internal Medicine Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 More MD 2286 Crosswind Dr. C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

Interventional and Vascular Radiologist Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

IV Therapy

Partners in Health Care Naturally 343 S. Montezuma | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900 Prescott Naturopathic Medical Group 810 W. Gurley | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

Neurology

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Neurophysiologist

John J. O’Connor, MD 3109 Clearwater Dr., Ste. A Prescott, AZ 86305 928.778.1066

Neurosurgery

Dr. Whitney James 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.drwhitneyjames.com | 928.212.1479

A Better You IV Bar 13207 AZ-169, Ste. B Dewey, AZ 86327 www.abetteryouivbar.com 928.421.4292

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Aboost Wellness and Salon 543 W. Gurley S. Prescott, AZ 86301 www.aboostwellness.com 928.910.4111

Arizona Hand Center & Physical Rehab 3111 Clearwater Dr., Ste. C Prescott, AZ 86305 www.arizonahandcenter.com | 928.777.9890

Occupational Therapist

Oncology

Thumb Butte Medical Center 87 S. State Route 89 Chino Valley, AZ 86323 www.thumbbuttemedicalcenter.com 928.208.4309

Northern Arizona Tumor Institute 1100 Gail Gardner Way | Prescott, AZ 86305 www.usoncology.com | 928.776.1040

Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Antone Optical - Yavapai Eye Care 7840 E State Rte 69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Massage Therapy

Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com/prescott 928.277.1899

Medical Nutrition Counseling

EON Consulting 1300 N Stoneridge Dr., Ste. 209 Prescott Valley, AZ 86314 www.eonconsultingrd.com | 928.300.1542

Medical Spa

Skin Perfection Anti-Aging Medical Spa 3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003 Turney Healthcare 1000 Ainsworth Dr., Ste. B100 Prescott, AZ 86305 www.turneyhealthcare.com | 928.541.7995

Naturopathy

Dr. Barbara Brooks Family Practice 703 W Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264 Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363

8 0 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

Optometry

Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenteraz.com | 928.637.6883 Geiler Eyecare 1000 Willow Creek Rd. | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060 M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234 Premier Eye Center 980 Willow Creek Rd., Ste. 202 Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937 Southwestern Eye Center 3192 Willow Creek Rd. | Prescott, AZ 86301 www.sweye.com | 602.598.7093 Williams Eyecare Group, LLC 3250 Gateway Blvd. #152 | Prescott, AZ 86303 www.local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Orthodontics Patterson Orthodontics 3033 N Windsong Dr., Ste 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353

Prescott Orthodontics 3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051

Orthopedic Specialist Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 x112 Orthopedic Specialists of Central Arizona 3655 Crossings Dr. | Prescott, AZ 86305 www.centralazortho.com | 928.778.9250 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Pain Management

Central Arizona Pain Institute 2100 Centerpointe West. Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788 Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770 Thumb Butte Medical Center 6496 E. Highway 69 Prescott Valley, AZ 86314 www.thumbbuttemedicalcenter.com 928.445.7085 The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/ locations/az/prescott/prescott 623.516.8252 Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599 Yavapai Pediatrics 3001 N Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470 Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Physical Therapy Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118 Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005 Madsen Physical Therapy 2700 N Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500

Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700

Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

Optima Medical 901 AZ-89 Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Start Moving On 914 E. Gurley St., Ste 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245

Prescott Nursing and Rehabilitation 864 Dougherty St. | Prescott, AZ 86305 www.prescottrehab.com | 928.778.9667

Optima Medical 3251 N Windsong Dr. Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711

The BioMechanics 1983 Commerce Center Cir. Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700 Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999 Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Podiatry

Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600 Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 86301 www.prescottcompletecare.com 928.458.5723 Priola Primary & Palliative Care 3105 E Clearwater Dr., Ste. B Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626 Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Radiology Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley, Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447

The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400

MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100

Northern Sun Podiatry 2485 N Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540

The Mobile Health Doc 140 N. Granite St. Prescott, AZ 86301 www.themobilehealthdoc.com 928.298.3349

Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800

Premier Foot & Ankle 3149 N. Windsong | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595

Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428

Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Primary Care Dr. Shirley Rheinfelder 3149 N. Windsong Dr. Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083 Ellen F. Bunch 1530 W Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Lifetime Medical Care 3101 Clearwater Dr., Ste. B Prescott, AZ 86305 www.lifetimemedicalcare.com 928.237.9014 Morris Health MD 3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573

Vital Care Center Prescott 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804 Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456 Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906 Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.778.1806 Pathways Counseling, LLC 1000 Ainsworth Dr., C320 Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747 Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211 Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com | 928.583.7799

Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 928.776.8251 Reflections Recovery Center 957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.324.8628 Silver Sands Recovery 3636 Crossings Drive | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

Surgical Center Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Urology Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Prescott Urology 811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282

PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10 8 1

Q&A Dr. Marla E. Jirak OWNER, COACHSMART CONSULTING, LLC

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? One in which you feel energetic and reduce the risk of illness or disease. To accomplish that, keep in mind — healthy eating, exercise, sleep patterns. Avoid harmful use of alcohol and drugs; don’t smoke.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY? I go to a gym at least three times a week. Planks, hard foam rollers and a stretching bar are good ways to stretch and build your core. I add a combination of cardio on a stationary bike, an elliptical machine or treadmill for 20

to 30 minutes. I end with free weights and machines to build muscle strength. When I don’t get to the gym, I walk at least 20 minutes or aim for 10,000 steps a day.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF HEALTHY, YOUR FAMILY HEALTHY? Establishing and maintaining a relationship with a primary care provider to help you understand specific medical risks and assess your family’s state of health annually. Talk with your physician about medications, vaccines and other treatment options. Raise concerns if you have issues with nails, skin,

8 2 PRESCOTT HEALTHY LIVING | VOL . 3 , NO. 10

eyes and hair — they can indicate signs of vitamin and mineral deficiencies and sometimes reflect poor organ health.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Good self-care makes you happier, feeling healthier and gives you more energy to better manage stress. I try to reduce sugar, exercise daily and manage what I take on in a day so as not to get too many things on my plate at once. I take time to maintain my relationship with my partner with a weekly date night and engage in outings with other friends.

WHAT IS YOUR FAVORITE HEALTHY MEAL? Some kind of fish over a salad or a side of vegetables. I limit the amount of red meat to no more than twice a week. I also have baked or grilled foods over deep-fried foods. I drink at least 32 ounces of water or more daily.

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Take care of your physical and emotional well-being. Getting into a daily routine of healthy eating, exercise, and good sleep patterns enables us to reach our health and wellness goals.

Convenient • Friendly • Helpful Caring • Affordable Serving the tri-city area since 1986. POSC allows patients to have elective surgery, spend minimal time recovering at the facility and then continue to recover in the comfort of their own homes – all in the same day.

OUR SERVICES: General Surgery • Gynecology • Orthopedics Ear, Nose & Throat • Pain Management • Neuro Gastointestinal • Urology

778-9770 • POSC-AZ.com 815 Ainsworth Drive • Prescott, AZ 86301

ANESTHESIOLOGIST Arizona Anesthesia Solutions

(480) 420-4027

EAR, NOSE AND THROAT Dr. Derek Hewitt Dr. Mark Strasser

778-9190 778-9190

GENERAL SURGEONS Dr. Thomas Hirasa Dr. Donald Huang

771-1011 771-1011

GYNECOLOGISTS Dr. Katie Campuzano Dr. Luis Fernandez Dr. Josephine Kim Dr. Melinda Martin Dr. Richard Ohanesian Dr. Jeffrey Osburn Dr. Jeanette Pilotte Dr. Cydney Siggins

778-4300 776-8428 583-1000 777-0070 778-4300 778-4300 583-7887 776-8428

PAIN MANAGEMENT SPECIALISTS Dr. Bradley Benson 445-4818 Dr. Craig Leicht 445-2700 PLASTIC SURGERY Dr. Burt Faibosoff NEUROSURGERY Dr. John Spitalieri

777-5817 (928) 447-7463

ORTHOPAEDIC SPECIALISTS Dr. Richard Bassett Dr. Francisco Jaume Dr. Bertrand Kaper Dr. Greg Keller Dr. Paul C. Pflueger Dr. Judah Pifer Dr. W. Lee Richardson Dr. Bradley Williams

777-9950 708-4545 778-9250 708-4545 777-9950 778-9250 777-9950 778-9250

PODIATRY Dr. Brad Hayman Dr. Evan Simonson

776-9428 777-9950

UROLOGISTS Dr. Paul Nguyen Dr. Jeffrey Sanwick Dr. Michael Stanik

771-5282 771-5282 771-5282

HELPING YOU REDISCOVER & MAINTAIN YOUR YOUTH HydraFacial® + Kybella + B-12 Injections Botox® + Fillers + Radio Frequency + Teeth Whitening Body Contouring + Virtue RF + SkinPen Microneedling Tetra CoolPeel & CO2 Laser + Oxygen Facial + ThermoClear Laser Hair Removal + Chemical Peels + Permanent Makeup Diamond Glow + PDO Threading + IV Therapy Hormone Replacement Therapy + Weight Loss Program

CALL TODAY TO BOOK YOUR APPOINTMENT

928-350-5484

8196 EAST FLORENTINE ROAD, SUITE B + PRESCOTT VALLEY, AZ 86314

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