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VOL. 4, NO. 10 prescotthealthyliving.com

Hormone Health

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VOL. 4, NO. 10

CONTENTS

Hormone Health

Take Natural Steps to Balance your Hormones

Estrogen Benefits for your Postmenopausal Brain

14 16

| PLAY | Benefits of Zone 2 Training Hit the Wall for Some Great Pilates Action Discover Lower Granite Creek Trail’s Beauty Train Heavy, but Not Too Heavy, to Build Muscle Do You have a Hormonal Imbalance? Seek Confidence in your Balance 25 Ways to Spend a No-spend Weekend Harmony in Motion: Hormone Health in Pets Many Benefits Flow from Tai Chi Movement Unleashing the Power of Functional and HIIT Training Local Events

22 24 26 28 29 30 32 33 35 36 37

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

Ways to Activate your Love Hormone

Hormones: There is so Much to Know

18 21

| RENEW | Natural Ways to Lower your Blood Pressure Sleep Apnea & Depression Linked Reset your Mind & Body After you Clock Out Grandma Knew a Thing or Two, Part 2 Hormonal Imbalances Can Impact Oral Health Taking a Mental Health Day Isn’t a Joke Forgiveness Can Set You Free Restore your Power Healthy Scalp, Healthy Hair, Happy You Skin Tightening: Customized Solutions for Different Ethnicities

38 40 42 44 46 48 50 52 54 56

| NOURISH | Boost your Serotonin with these Foods Food Textures & Yuck! Hemp Seeds Benefit your Heart, Bones, Gut, Etc Tips on a Healthy Halloween Trick-or-Treating Language of Houseplants, Symbolism & Spiritual Meaning

58 61 62 65 68

Recipes 72-77

health & wellness DIRECTORY

78-81

Rozalyn Dooley, Owner, Spartan Q&A Men's Health and Testosterone

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e k a M HORMONAL HEALTH YOUR GOAL

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 hormones regulate our metabolism, growth and development, sleep-wake cycle, sexual and reproductive health, mood and critical internal factors including blood pressure, blood sugar and electrolyte levels. Our bodies produce at least 50 different hormones from more than a dozen glands and organs. With such a diverse range of sources and functions, it’s difficult to make generalizations about them. We do know that maintaining our overall health through a nutritious diet, regular exercise, stress management, getting enough sleep and managing any chronic illnesses we have helps our endocrine (hormonal) system function correctly. This may prevent conditions such as benign or cancerous tumors that boost hormone production to unhealthy levels. We can also check our overall hormone levels or zero in on the ones we’re concerned about, such as insulin, estrogen or testosterone. But it’s probably most important to be tuned into our own bodies and know when something’s off about how we feel, look or respond to the world around us. Learning how to decipher the signals your body is sending you is your best first line of defense.

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Vice President of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Jennifer Hunter, Digital Media Representative EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, Vice President Jenna Leatherman, Accounts Receivable 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

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS Bea Lueck

Be well,

Laurie

Associate Publisher

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

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. © 2023. 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 FALL LIVING

Happy Life Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 James Family Prescott YMCA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Keep Smiling Family Dentistry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Sleep Solutions: Dana Rockey, DMD . . . . . . . . . . . . . . . . 45 Prescott Women's Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 ROX Travel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Shamrock Recovery Services LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Spectrum Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Studio ROX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . 7, 84 Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

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HEALTH

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry Dr. Joshua Allen took over Keep Smiling Family Dentistry from Robert Donaldson, DDS in 2020 after his retirement and is dedicated to providing the same level of compassionate, gentle care the practice has been known for since it was founded in 1979.

Vickie Johnston

Owner and Founder, H2O Health 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.

Heather Burgoyne Owner, Soar Pilates

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.

Ken Lain

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

12 PRESCOTT HEALTHY LIVING | VOL . 4 , 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.

Jamaal McCoy

Owner of Fit Body Boot Camp, Vibes Juice Bar, Barbudos Mexican Grill & Cantina and Nana’s Cafe, as well as general manager of Findlay Toyota Jamaal McCoy is a workout enthusiast, community leader and owner of many businesses as well as an inspirational speaker who works with youth. He has lived in the Prescott area since 2017 with his wife Rhona and daughter Naya.

Cathy Clements

Jodi Gilray-Szostak

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS

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

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.

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.

John Murphy

Elisa Oliver-Nielsen

John Murphy is chairman of the Prescott Commission on WellBeing 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.

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.

Founder, Make 100 Healthy

MA, Registered Dietician Nutritionist

ENTHUSIASTS Dr. Jeanette M. Pilotte

Dr. Dana Rockey

MD, FACOG, Women’s Health and Wellness

DMD, Owner, Prescott Sleep Solutions

Dr. Jeanette Pilotte completed her education and residency at University of Illinois College of Medicine in 1992 and is a fellow of the American College of Obstetrics and Gynecology. She has been practicing in Prescott for over 20 years.

Dr. Dana Rockey is a dental sleep medicine specialist, who focuses on solutions for snoring and sleep apnea at Prescott Sleep Solutions. He offers comprehensive treatments and collaborates with area physicians to treat patients.

Aymee Wilson

Bailey Zygutis

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.

Bailey Zygutis is a nutritionist and personal trainer with The Moore Way. 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.

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach 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

Jion Sommer

Plant-based Nutrition Certified Professional, Reiki practitioner & Meditation teacher, Owner, Living Proof Naturally Jion Sommer found wellness from lupus and MS through a whole food plant-based (WFPB) diet. On her journey she found her heart’s work teaching others the path to healing with a WFPB diet, meditation and Reiki restoring balance and harmony.

Loree Walden

Marketing Manager, Yavapai Humane Society 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 . 4 , NO. 10 13

FEATURE

s p e t S l a r u t a N Take TO BALANCE YOUR

HORMONES by Blake Herzog

ormones are crucial chemicals released into your bloodstream from several sites within your body that regulate how organs function and affect nearly every aspect of your health. Their over- or underproduction is related to many symptoms and conditions and can result from biological processes like puberty and menopause, genetics, diseases, medications, environmental factors and other causes. Women are more predisposed to hormonal imbalances because they experience more fluctuations throughout their lives, but they affect many men as well. Scores of prescription medications have been developed to address many of these illnesses and effects. Following healthy lifestyle habits including the ones below may reduce or eliminate your need to rely on them.

Dietary changes — Four aspects of a healthy diet are particularly important to hormone health. Consuming protein triggers production of protein-derived peptide hormones, which regulate metabolism, reproduction and other functions. Highfiber diets stimulate the release of hormones linked to feelings of satiety. Reducing sugar intake lowers the risk of insulin resistance and disruptions of the gut microbiome, which lead to hormonal imbalance. Eating healthy fats including omega-3 fatty acids and mediumchain triglycerides also improve insulin sensitivity. Weight management — Obesity has been strongly linked to insulin resistance, hypogonadism (reduced output of reproductive hormones from the ovaries and testes) and decreases in leptin, which regulates appetite and energy balance so we don’t crave more food

when we don’t need the energy boost it provides. Keeping your weight in a healthy range is important since low weight has also been associated with reduced output of reproductive hormones. Consistent exercise — Physical movement benefits hormone health by increasing blood and hormone circulation, improving the sensitivity of cells’ hormone receptors so they can carry out their functions and lowering resistance to insulin. All forms of exercise contribute to a healthy hormonal balance; those believed to be especially effective include high-intensity interval training (HIIT), strength training and walking. Stress reduction — Chronic stress leads to chronic exposure to cortisol, which triggers many reactions that can be useful during the immediate response to a stressor but

contribute to overeating, insulin resistance and ultimately to obesity or cardiovascular disease. If you don’t have much control over the situations causing your stress, try adding something healthy like yoga, tai chi, meditation, vigorous exercise, listening to music or journaling. Prioritizing sleep — This applies to sleep quality as well as quantity. The release of most hormones is tied to your circadian rhythm, so disrupted and inadequate sleep can lead to numerous imbalances starting with cortisol, the “stress” hormone that also plays a key role in triggering the release of other hormones. Too little sleep can spike your appetite and reduce your immunity while too much of it can lead to reduced metabolism and fatigue, so work to keep it between seven and nine hours per night.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 1 5

FEATURE

ESTROGEN BENEFITS YOUR POSTMENOPAUSAL BRAIN

by Dr. Jeanette M. Pilotte, MD, FACOG, Women’s Health and Wellness

e think of estradiol as mainly a reproductive hormone, necessary for female reproductive processes and potentially problematic in its loss during perimenopause. However, this hormone has several functions including protective effects for the bones, cardiovascular system and the brain. I think most everyone is aware of the benefits for the symptoms and for bones and skin, but not everyone is aware of the significant effect estrogen has on the brain. During the transition to menopause, women may experience sleeplessness, mood changes, depression, weight gain, joint pain, vaginal dryness and pain during sex, among other symptoms. Bone loss accelerates during perimenopause. And in women who have a genetic risk for Alzheimer’s disease, the first plaques are thought to form in the brain around this time. Risk of dementia is higher in women: approximately

70% of Alzheimer disease patients are women. The estrogen decline during menopause is emerging as the main basis for the higher prevalence in females. Estrogen receptors are expressed throughout the brain, with estrogen regulating multiple processes: increased cerebral blood flow, antiinflammatory effects, promoting neuronal synapse activity — increasing levels of neurotransmitters and receptors, and exerting both neuroprotective and neurotrophic effects on tissues in the brain. Estrogen has been shown to confer neuroprotective effects against oxidative stress, ischemic damage, and the damage caused by amyloid protein, which is involved in the pathogenesis of Alzheimer’s disease. This

1 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

hormone also promotes the growth and repair of neurons and stimulates the production of nerve growth factors. Through these various mechanisms, estrogen has a large influence on emotions, mood and cognitive function, all of which may be affected during menopause, which is when estrogen levels start to decline.

I strongly encourage consideration and education about hormone replacement therapy. Your benefits may include an overall improved sense of well-being, improved cognitive function and a reduced risk of Alzheimer’s disease.

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FEATURE

WaysyourtoLove Activate Hormone by Jion Sommer, Living Proof Naturally, Whole Food Plant-based Health Coach, Reiki Practitioner & Meditation Teacher

xytocin is a hormone produced in the hypothalamus and released into the bloodstream by the pituitary gland. It often is referred to as the love hormone, cuddle hormone and the bonding hormone. Hugging, kissing, cuddling and sexual intimacy can all generate its production, which can strengthen bonds. This is the hormone that makes your heart melt when you see kittens, puppies and babies. Researchers administered oxytocin to 16 different breeds of adult dogs and watched their “bonding” behavior increase like sniffing, nudging, licking and playing. This may someday be useful in helping abused dogs trust their new, loving owners. Simple ways to increase oxytocin: Music: Listening to music improves your mood, focus and motivation. It also improves the ability to create social bonds. You can feel the connection when everyone sings their

favorite song together at a concert or when we are belting out our favorite tunes on a good road trip with family or friends. Cooking, eating healthy food together: Research on chimpanzees suggests sharing food can increase oxytocin. Preparing a meal with friends or a partner provides enjoyment in addition to nourishment. The act of eating itself can produce pleasure and trigger oxytocin release. Meditation: Metta (loving kindness) meditation involves directing thoughts of love, kindness and compassion toward someone in your life and sending thoughts of peace and wellness toward them. When focusing on someone we love and generating loving kindness we increase our own oxytocin. Hugging or cuddling: Hugs, hand-holding and cuddling all increase your love hormone. So take a few moments for a good, long hug with your partner, child or your pet.

1 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

Thich Nhat Hanh taught a beautiful hugging meditation where while hugging, you breathe consciously (I suggest 3 breath cycles) and hug with all your heart, body and spirit. While you hold the other person, you both become present with the breath, they become real and you also become real. You can say silently something like this:

Breathing in, my loved one is in my arms. Breathing out, I am so happy. Breathing in, they are alive. Breathing out, it is so precious to be alive together. Breathing in, it is so wonderful to have them in my arms. Breathing out, I am very happy. May all Beings Benefit.

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FEATURE

Hormones: THERE IS SO MUCH TO KNOW

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

he human body is interesting to me. Everything within it is interconnected. We talk about weight gain and tend to dwell on “insulin resistance,” when there are many hormones affecting hunger and weight gain. The ones most discussed with hunger are leptin, ghrelin and insulin. But there are others, even our sex hormones; estrogen, progesterone and testosterone. Let’s start with “insulin resistance.” It’s all over television that it causes weight gain. Insulin

is a peptide hormone produced mostly in the pancreas. The simplest way to describe it, is it aids in bringing blood sugar back down after we ingest food.

Insulin decides how much fat to store and how much to convert for energy expenditure. One way to combat “insulin resistance” is to focus on regular exercise, a healthy diet and better sleep habits. Ghrelin is a hormone produced by the gastrointestinal tract, and is often called a “hunger hormone” because it increases the drive to eat. Ghrelin is the opposite of leptin. Leptin is a protein hormone predominantly made by adipose cells, and it aids in regulating long-term energy balance. Leptin signals the body that it has enough food and says “stop eating.” It has been said that eating fast and excessively can override leptin. How do the sex hormones affect hunger and weight gain? Testosterone helps burn fat, strengthen bones and build muscles. But due to age or stress, testosterone

levels can be reduced. This decreases muscle mass in turn, decreasing fat burning and can add to weight gain as we age. During perimenopause, the first hormone that decreases is usually progesterone. This can lead to estrogen dominance, a common symptom of which is weight. Having progesterone too low in comparison to estrogen may result in increased insulin, increased belly fat and a decreased metabolism. It can drop due to stress or menopause. Both low and high levels of estrogen can lead to weight gain. High levels stress the cells that produce insulin. This makes our body insulin resistant and leads to high glucose levels, which in turn lead to weight gain. A couple of ways to keep estrogen levels in balance include avoiding alcohol consumption, eating processed meat and working out regularly. Also, eating fresh fruits and vegetables can help maintain estrogen levels.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 2 1

PLAY

Benefits of

ZONE 2 Training by Valerie Demetros

one 2 training is one of the most important, and underrated, training forms. Experts define zone 2 as keeping your heart rate between about 70% and 80% of its maximum, meaning it’s an easier run in which you can maintain a conversation. Your body depends on adenosine triphosphate (ATP), the molecules in your body that give you energy. What you eat also gives your body the fuel to create ATP. Further, you create more ATP as you exercise. Which type of fuel your body uses is determined by which heart-rate zone you’re in. Sports scientists classified the six heart-rate zones and which energy sources they use. For reference, zone 1 is scrolling Instagram while sitting and zone 6 is an all-out sprint.

Zones 1 and 2 use fat and oxygen for energy. Zone 3 uses fat and carbohydrates while zones 4 and 5 use just carbohydrates. Finally, zone 6 uses mainly carbohydrates and creatine phosphate. Since zone 2 training uses fat (and some oxygen) as its energy source, this is why it doesn’t feel as hard as zone 3 or above. Usually spin classes, HIIT workouts and runs are done above zone 2. But even though it doesn’t feel hard enough, you could be missing out on some great benefits. Working out in zone 2 can improve your aerobic base. Improving your ability to exercise with a lowered heart rate without going up a zone can increase your capacity to work at higher intensities by making your cardiovascular system stronger.

This enables you to take on more training load because you’ll have a stronger aerobic capacity, making the harder workouts feel easier. Zone 2 workouts also increase your mitochondrial function and density. Mitochondria are the generator of your cells, producing chemical energy using oxygen. The healthier your mitochondria the better. Mitochondrial dysfunction is seen in people with heart disease, dementia, Type 2 diabetes, metabolic syndrome, cancer and obesity. Mitochondrial dysfunction also is a root cause of insulin resistance. Zone 2 training increases the number of mitochondria you have and how efficiently they work by stimulating the production of oxygen. If you surpass zone 2 and

train harder, your body starts to use carbs to create adenosine triphosphate. By working different energy systems in your body through a variety of heart rate zones, your body becomes more adept at switching between these fuel sources. With zone 2 training, your body becomes more familiar with burning fat for energy. Another important benefit of zone 2 training is that it lowers your resting heart rate. This means your body manages higher intensities easier. And with a larger aerobic capacity, you are better able to flush out lactic acid, which builds up in your muscles and causes DOMS (delayed onset muscle soreness). This means you can go again earlier and push consecutive sets of training harder.

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HIT THE WALL FOR SOME

Great Pilates Action Pilates is renowned for building core strength, improving posture, boosting flexibility and many other benefits, but its common reliance on the reformer — a costly self-propelled machine with a rolling base, platforms and handles to provide resistance — has fueled the rising popularity of mat-based Pilates.

his can deliver the basic benefits Pilates is known for but includes a limited number of movements, can require resistance bands and other equipment, and offers less stability for anyone who needs it. Enter wall Pilates, which uses a wall to simulate some of the benefits of the reformer. No equipment is required, though a Pilates or yoga mat can be helpful for support and comfort. Here are a few exercises to try as you explore this latest Pilates wrinkle.

THE HUNDRED This is one of the most basic and hardest moves to execute in Pilates. Using a wall for stability will make it easier to keep going for its 100 arm pumps. 1. Lie face up with your feet flat against the wall, legs straight and about 45 degrees off the floor.

2. Engage core and lift head, neck and shoulders up off the mat. Keeping arms straight, hover them a few inches from the mat and pump them up and down quickly. 3. Inhale for five arm pumps, then exhale for five arm pumps. Repeat for 10 rounds.

WALL SQUATS 1. Stand with your feet about a foot away from the wall, facing outward while your back, hips and shoulders lean against it. Place your arms at your sides with the palms of your hands facing the wall. 2. Bend your knees and gently slide down the wall. Try to get your thighs parallel to the floor. Straighten your legs back to your starting position.

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

3. Repeat 10 times.

SCISSORS

away from the wall and spread them to each side in a controlled movement.

1. Sit at the base of a wall with your legs flat against it, arms extended to each side.

3. Engage your thighs while pulling them back together.

2. Lean your legs slightly

4. Repeat 10 times.

When dogs and humans make eye contact, that actually releases what’s known as the love hormone, oxytocin, in both the dog and the human.

Unleash love & opt to adopt at: 928.445.2666 | yavapaihumane.org

DISCOVER LOWER GRANITE

Beauty CREEK TRAIL’S

by Blake Herzog

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whizzing past on AZ-89, but if you can find it soothing, or at least tolerable, you’ll have a lovely time following the well-maintained gravel path as it takes you through tall grasses that seem to magically stop at its edge. If you look over your shoulder you can see the rosy granite formations that dominate the rest of the lake’s shoreline as well as their reflections on its surface. About half a mile down from the Watson Lake trailhead the trail swings to the east, crossing over the creek it’s named after on a red wooden bridge and into the northern edge of Watson Woods, the lush riparian preserve maintained by the Prescott Creeks organization. You can take this opportunity to explore the paths that go deeper into the woods or continue straight ahead, where after crossing another bridge you will soon reach a brief, steeper climb up to the Peavine for an adventure into the Granite Dells and beyond.

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he Lower Granite Creek Discovery Trail is a short trail with a long name and list of reasons to explore it. Whether you’re looking for something to do with your young kids, older friends or anyone in the mood for a scenic connection to the Peavine Trail, in just less than 1 mile it offers an accessible entry into the scenic wetlands around southern Watson Lake. It begins at the southernmost parking lot in Watson Lake Park and follows the shore as the lake turns from boatable water into marshland, which attracts many migratory bird species during the winter. This part of the trek passes towering cottonwoods fronted by grassy meadows, with splendid vistas of fall foliage, graceful tree trunks and limbs in the cold and wildflowers from spring into summer. This part of the trail doesn’t offer a complete escape from civilization because it’s down an embankment from traffic

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The western trailhead branches off the southwestern edge of the parking lot at the south boat ramp at Watson Lake Park, where the Prescott Outdoors boat rental booths are set up during the summer season. It also can be reached from the Watson Lake Vista parking lot at the highway overlook off of AZ-89, just south of the Watson Lake Park Road roundabout. The eastern trailhead is on the Peavine Trail, about 1/3 of a mile north of the trailhead at the parking lot. Both can be reached from downtown Prescott by taking Gurley Street east to its intersection with AZ-89 and AZ-69. Turn left (north) onto AZ-89 and drive 2.3 miles to Prescott Lakes Parkway. To reach the Prescott Peavine trailhead, turn right onto the parkway, then left at Sundog Ranch Road. If you’re going to the Watson Lake Park entrance, continue driving another 2 miles to Watson Lake Park Road, turning right at the roundabout. Parking fees: $3 (none at the Watson Lake Vista overlook) Uses: Hiking, mountain biking, horseback riding Distance: .08 miles Level of difficulty: Easy Elevation: Approx. 5,100 feet

Photo: Blake Herzog | Map: City of Prescott

LOWER GRANITE CREEK DISCOVERY TRAIL

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BUT NOT TOO HEAVY,

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Everyone trying to build muscle knows the principle of progressive overload or continuously taxing your muscles to the point of triggering those tiny tears that force them to build themselves back stronger.

n the weight room, however, it can be difficult to find the right balance between pushing yourself to the breaking point and going over the edge into stagnation and injury. Here are some pointers for finding that sweet musclegrowing training spot: on multijoint * Focus exercises — Spot training isolated muscles, as with bicep curls, has its place for strengthening weaker muscles and balancing them with stronger ones. But it shouldn’t be the focus of your workouts if you want to see steady progress in your overall performance and muscle definition. Devote most of your time to bench presses, deadlifts, squats and other compound moves to see great results. reps isn’t always * More better — Don’t feel like you have to be pumping them out like crazy to prove you’re advancing in your training.

Those high-stress lifts, pushes and other loads you can only bear through three to five reps are doing their best to rip those muscles just a bit more and making the build-back that much more rewarding. push yourself to * Don’t exhaustion with every workout — The above being said, you still don’t

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want to feel like a wrungout dishrag after each strength training session. You can do this two or three times a week without jeopardizing your progress, but leave at least two days aside for active recovery with lighter activities to give your body time to do the repairs necessary for faster growth and recovery. The same goes for sleep, too.

yourself every * Challenge way you can — Progressive overload can and usually does involve adding more weight to your exercises, even during the course of one workout, but there are other ways to achieve it. You can do the same number of reps as last time but put your attention toward flawless form, shrink rest times in between or add more reps or sets.

u o Y o D Hormonal Imbalance?

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HAVE A

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

find it a common that most of the people I’m around from age 35 and up are deficient in hormonal levels. I recommend everyone get a blood panel and full reading before seeking help and doing so with a professional plan to address any hormonal imbalances. Such imbalance can cause:

* Irregular menstruation * Infertility

as testosterone fluctuates because of diet and exercise, professional help in this area is best because changing or messing with hormones can be dangerous. We have more than 50 hormones and an imbalance can affect our metabolism, homeostasis (constant internal balance), growth and development, sexual function reproduction, sleep-wake cycle and mood. As for your metabolism, be cognizant of:

* Constipation * Diarrhea * Weight gain/loss tingling * Numbness, in hands

* Skin tags thirst * Extreme and frequent urination For women, sex hormone imbalance signs are:

* * Depression or anxiety

High cholesterol levels

* Slow or rapid heart beat

to cold or * Intolerance warm temperatures

* Acne * Diabetes * Thyroid disease * Obesity While I can have my opinion that levels such

on face, chest * Acne and/or upper back

* Hair loss * Heavy periods * Excess body hair * Hot flashes * Loss of interest in sex * Vaginal atrophy * Vaginal dryness For men:

or loss * Dry, coarse skin and hair * Decrease of body hair warm and * Thin, moist skin * Erectile dysfunction body fat * Irregular * Enlarged breast tissue distribution * Infertility Darkened skin in * armpit or the back and * Loss of interest in sex sides of your neck * Loss of muscle mass PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 2 9

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Seek Confidence by Heather Burgoyne, Owner, Soar Pilates

alance is an element focused on often in Pilates as it is an integral part to our everyday existence. There are two types of balance — static and dynamic. Static balance is referring to balance as stability in being able to hold one position for a period of time such as standing on one leg and being able to maintain an upright posture. Dynamic balance is finding balance through movement where we are potentially moving from one position to another transferring weight,

such as in climbing stairs. With age we often find our balance starts to go. However, I would argue it’s not directly correlated with age, but more with fear as we age. If you compare yourself to when you were a kid, or you take a moment and observe a child at play, often you’ll see they are “fearless.” They will try almost anything once and usually go at that challenge with confidence. As we get older we have more “fears” due to responsibilities be they

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IN YOUR BALANCE

work, family or simply just not wanting to get hurt or fall. I’m guilty as charged with this fear and am writing this now at age 40. Unfortunately when we surrender to these fears, we are doing ourselves a great disservice by limiting our movement and likely causing balance deficiencies through weakening of muscles and slow reaction times. If balance is something you are struggling with, or you are just trying to find more confidence in movement,

integrating Pilates into your fitness routine is an amazing option. In Pilates we are constantly working our bodies in both static and dynamic movement. You are challenging the coordination of movement patterns that activate not only your larger global muscle groups but also those smaller stabilizing muscles that we need to find balance in our bodies. It is gentle enough on our bodies, which makes it suitable for all ages, but also challenging enough where even the greatest of athletes will find they are getting their sweat on.

Invest in

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with a healthy home.

What makes a home happy? Being healthy. A Woodside home is designed to put your family’s physical, emotional, and financial health first. Add up all that we do and you’ll see that a healthy home makes a happy home. Let’s get you home... to happy.

WoodsidePrescott.com | 928-842-8090

Interior images are for representation only and do not reflect homes currently available for sale. Woodside Homes reserves the right to change floor plans, features, elevations, prices, materials, and specifications without notice. Optional features may be predetermined and included at additional cost to Buyer and are subject to construction cut-off dates. Persons pictured do not reflect racial or other demographic preferences. This advertisement is for illustration purposes only and is not part of a legally binding contract. Please see Sales Professional for full details. If you are working with a REALTOR or real estate agent, they must accompany and register you on your first visit. © November 2022 Woodside Homes.

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Ways TO SPEND A

No-spend Weekend 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

Go to the library — walk if you can.

Use a free trial for a gym or class. Play a trivia or card game. Make a pizza at home.

Go geocaching.

Look for items around the house to donate.

Find a good online workout to try. Take at least one hike.

Prep meals for the upcoming week.

12. 13.

Go to a free concert.

Bake a healthy dessert from scratch.

14.

Camp in the backyard (or living room).

15. 16. 17.

Wash and clean your cars. Walk a dog at the local animal shelter.

Facetime or Skype someone you haven’t seen in a while.

18. 19.

Volunteer with a nonprofit.

Have a sleepover — no matter how old you are.

3 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

Visit a new place of worship.

Babysit for friends.

20. 21. 22.

Rearrange your furniture.

Watch the sun rise and set.

Take a bicycle tour around the part of Greater Prescott you’re least familiar with.

23. 24. 25.

Rake some leaves (it is fall, after all). Build a pillow fort.

Make a budget for the upcoming month and set a goal for saving money (like for a new house or car).

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Harmony in Motion: HORMONE HEALTH IN PETS

by Loree Walden, Marketing Manager, Yavapai Humane Society

ormones play a fundamental role in the overall health and well-being of our beloved pets. They are responsible for regulating an array of bodily functions from growth and reproduction to metabolism and behavior. Hormones are chemical messengers that control various physiological processes within the body. They are produced by glands like the pituitary, thyroid, adrenal and reproductive glands, and they work together in a delicate balance. When this balance

is disrupted, it can lead to a host of health problems. One of the most critical aspects of hormone health in pets is in their growth and development. Proper growth is essential to prevent skeletal abnormalities and other developmental issues. Reproductive hormones also play a major role in pet health. Spaying and neutering are common procedures that help control the population of pets and prevent certain reproductive health problems. Maintaining hormonal balance in intact pets is equally important,

as imbalances can lead to issues like fertility problems and behavioral changes. Hormonal imbalances can lead to a myriad of problems, including obesity, diabetes, skin issues and even behavioral changes such as aggression, anxiety or depression. Additionally, pets with hormonal issues may exhibit changes in appetite, energy levels and coat quality. We can help promote hormone health in our pets by providing: A balanced diet: A wellbalanced diet that meets your pet’s nutritional needs

is essential for hormone health. Consult your veterinarian to determine the appropriate type and amount of food for your pet’s age, size and activity level. Regular exercise: Regular physical activity helps maintain healthy hormone levels by promoting metabolism and preventing obesity. Exercise has positive effects on mood and behavior, contributing to overall hormonal balance. Routine veterinary care: Regular veterinary check-ups are crucial for monitoring your pet’s hormone health. Your veterinarian can perform blood tests to assess hormone levels and catch any imbalances early. Stress management: Stress can disrupt hormonal balance in pets, just as in humans. Minimize stressors and provide a calm environment to help prevent these issues. Mental simulation: Engage your pet’s mind with puzzles, interactive toys and positive training methods to keep them mentally stimulated and emotionally balanced. Through simple steps like feeding them a balanced diet, keeping them active, giving them regular checkups and ensuring they’re not stressed, we can create an environment where our pets’ hormones stay in harmony.

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

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ADVERTISE WITH US.

Call 928.350.8006

Email laurie@roxco.com

Photo: Laura Zenari

Many Benefits

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FLOW FROM

Tai Chi Movement Tai chi is a physical and meditative form of exercise with roots in ancient China that consists of slow, gentle movement of your arms and legs, a meditative mindset and controlled breathing.

t’s strongly associated with older adults and has healthful benefits for everyone.

STRESS REDUCTION The mindfulness required to execute tai chi’s slow but constant movement while maintaining proper breathing patterns helps focus your mind away from worrying about the past or future and keeping your attention centered in the present moment. This trains your mind to keep doing this after a tai chi session, benefitting your everyday response to issues or problems that come up. It’s also been shown to alleviate depression for some people, likely due to the same factors.

BALANCE AND COORDINATION Tai chi’s low-impact movements still challenge and improve your stability with its frequent shifting between legs and arm movements. Working to master its form forces you to control and monitor which muscles you’re using as well as strengthening them, both crucial to improving your balance. This is a big reason why it’s recommended so frequently for seniors hoping to prevent falls.

Devoting time to honing these skills throughout your life can pay off as you get older.

heart health, possibly though encouraging people to increase overall physical activity.

CARDIOVASCULAR FITNESS

PAIN REDUCTION

Tai chi isn’t as vigorous as running or an aerobics class but still contributes to your heart health, according to numerous studies, though more research is needed. Some of the most consistent findings have to do with its association with reduced blood pressure, with the improvement described as modest to significant. It’s been linked to reduced triglycerides, blood sugar, cholesterol and other markers of

Chronic pain in your lower back and from osteoarthritis, fibromyalgia and other illnesses could improve after participating in tai chi classes one or more times weekly over the course of three to four months or even a year. Its combination of physical training and mental discipline is believed to reduce people’s perception of their pain while gradually strengthening muscles that may be affected.

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ing leashTraining UnHIIT PLAY

THE POWER OF FUNCTIONAL AND

by Jamaal McCoy, Owner, Prescott Fit Body Boot Camp

n the world of fitness, the journey toward a healthier lifestyle is an evolving one. With an array of workout options available, it’s crucial to select exercises that not only challenge the body but also bring about tangible benefits for overall well-being. Enter functional training and HIIT (highintensity interval training) sessions — two dynamic approaches. These training methodologies offer more than just physical transformations, they pave the way for holistic health improvements that transcend the traditional boundaries of exercise. Functional training, often referred to as “reallife” training, focuses on improving the body’s ability to perform everyday movements effectively. It emphasizes functional movements that mimic activities encountered in daily life, such as bending, twisting, lifting and reaching. By engaging multiple muscle groups simultaneously, functional training enhances muscle coordination and balance, translating into improved stability and reduced risk of injuries. Incorporating functional exercises into one’s routine can counteract the

negative effects of prolonged sitting, promoting a more agile and resilient body. On the other hand, HIIT training has taken the fitness world by storm with its time-efficient yet incredibly effective approach. HIIT involves alternating between short bursts of intense exercises and periods of rest or lower intensity. This method not only revs up the metabolism, leading to efficient calorie burning, it also improves cardiovascular health, boosts endurance and enhances insulin sensitivity. Studies have shown that even brief HIIT sessions can lead to substantial improvements in fitness levels.

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Integrating functional movements into a HIIT regimen enhances the overall workout experience. These exercises can include squats, lunges, planks and kettlebell swings, among others. By combining functional movements with high-intensity intervals, individuals can achieve a comprehensive workout that not only burns calories but also targets muscle groups used in real-life scenarios. Moreover, both functional training and HIIT have been linked to improved mental health. The endorphins released during exercise contribute to reduced stress, anxiety

and depression, creating a positive feedback loop between physical activity and emotional well-being. For those considering incorporating functional training and HIIT into their fitness routine, it’s important to approach these methods with a balance of enthusiasm and caution. As with any exercise regimen, proper technique and gradual progression are key to preventing injuries. Consulting with a certified fitness professional can ensure that individuals receive personalized guidance based on their current fitness levels and health considerations.

OCT. 1

Prescott Valley Outdoor Summit Findlay Toyota Center 9 a.m. - 3 p.m.

OCT. 21

EnduroCross

Findlay Toyota Center 7 - 9:30 p.m.

Local

EVENTS

OCT. 28

Costumes for Kids 5K Fun Run & Halloween Festival Yavapai County Courthouse Plaza 9 a.m. - noon

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

(lap swim, family swim & group or private/semiprivate lessons available)

YMCA Gymnastics

ONGOING EVENTS: Table Tennis Club www.tricitytabletennis.club

Dance & Fitness Classes at Elks Theatre

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 Community Market Every Saturday & Sunday 8 a.m. - 1 p.m.

7210 E. Pav Way, Prescott Valley www.pvcommunitymarket.com

RENEW

3 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

Natural Ways TO LOWER YOUR

BLOOD PRESSURE High blood pressure is not something to ignore, but there are options aside from medications to bring your numbers down. A healthy lifestyle is a fundamental part of treating high blood pressure and can prevent, delay or reduce the need for medication.

igh blood pressure increases the likelihood of heart attack and stroke, as well as aneurysms, cognitive decline and kidney failure. The Centers for Disease Control and Prevention (CDC) cite high blood pressure (above 130/80 mmHg) as a contributing cause of death for nearly 670,000 people in 2020. The CDC also reports that only 24% of those with high blood pressure have it under control. Although it’s important to take any prescribed medication, there are natural ways to lower blood pressure.

EAT A DASH DIET The Dietary Approaches to Stop Hypertension (DASH) diet is a healthy eating plan developed to lower blood pressure without medication. It emphasizes veggies, fruits, whole grains, lean proteins and low-fat dairy, keeping daily sodium at 1,500 mg to 2,300 mg. Research shows DASH can reduce blood pressure in just four weeks and aid weight loss.

LOSE WEIGHT

CUT SALT

It’s not easy, but it can make an impact. Studies at the Mayo Clinic found that men are at higher risk for hypertension with waist circumferences larger than 40 inches, while women are at greater risk higher than 35 inches.

The American Heart Association recommends only 1,500 mg of sodium per day (less than a teaspoon) to 2,300 mg.

EXERCISE Regular exercise is effective at lowering blood pressure and helping with weight loss. A meta-analysis of hundreds of studies found that regular exercise can be as effective as commonly used medicines at lowering blood pressure. Aim for 30 minutes of cardio five days a week. Just start slow if you are not exercising now.

RELAX Our bodies release the hormones cortisol and adrenaline when stressed. These can raise your heart rate and cause blood pressure to spike. Even just five minutes of meditation, yoga or tai chi can help keep your blood pressure in check.

DRINK SENSIBLY Too much alcohol can raise blood pressure, but just a little may actually do the opposite. A study of 30,000 women linked one drink or fewer per day (5 to 12 ounces) to a lower risk for hypertension.

EAT PROTEIN Replace refined carbohydrates with foods high in soy or milk protein, like tofu and low-fat dairy. This can bring down systolic blood pressure in people with hypertension. Refined carbohydrates can lead to inflammation, leading to high blood pressure. Even following all of the above, you may still have elevated blood pressure. If this is the case, your doctor may prescribe medication. But don’t fret, medication can help up front, and you may be able to back off when ready.

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RENEW

Sleep Apnea & Depression Linked

by Dr. Dana Rockey, DMD, Owner, Prescott Sleep Solutions

ver the past couple of decades, both the incidences of sleep apnea and major depressive disorder have risen. Today, an estimated 10% to 30% of adults in the United States have sleep apnea and more than 8% of adults have depression. More revealing, researchers are confirming that much of the crossover between the two conditions is far more than coincidence. Here, we explore the twoway relationship between depression and sleep apnea.

SLEEP APNEA AND DEPRESSION AT A GLANCE It’s helpful to understand how each affects you. Sleep apnea (more specifically, obstructive sleep apnea) is a condition in which the soft tissues at the back of your throat collapse while you sleep, interfering with your ability to breathe. Each time this happens, your brain arouses you so that you can clear the airways to breathe

again, and this can happen dozens of times per hour. As a result, you’re unable to get the restorative sleep you need, which can affect your health and wellness in myriad ways, including: fatigue * Daytime and sleepiness

* Metabolic changes * High blood pressure * Memory issues * Mood disturbances This last point is where the link to depression comes in, which is a condition characterized by feelings of overwhelming sadness, hopelessness, fatigue and irritability.

THE BIDIRECTIONAL LINK While it makes sense that losing sleep due to sleep apnea can affect your mood, researchers are linking the sleep disturbance and mood regulation disorder in more clinical terms. For example,

4 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

research shows that 46% of people with sleep apnea have symptoms of depression. One study found that major depressive disorder is associated with an 18% prevalence of obstructive sleep apnea and, going in the other direction, obstructive sleep apnea has nearly the same prevalence of clinical depression, 17.6%. The research linking the two conditions is so compelling that many experts recommend evaluating all patients with depression, especially treatment-

resistant depression, for untreated sleep apnea.

TREATING SLEEP APNEA If you suspect your depressive symptoms may be related to sleep apnea, it’s important that you get an evaluation as to whether you have the sleep disturbance disorder. Using an oral appliance that you wear at night, or non-surgical NightLase laser therapy, can help keep your airways open, allowing you to get the restful sleep you need for better mental health.

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RENEW

Reset your Mind & Body AFTER YOU CLOCK OUT

We want to step out of workday mode once we’re done, but it’s much harder than it seems with more work being done at home and the electronic leashes stretching further and further wherever you happen to be on the planet.

t takes more of an effort than ever to fully detach from the physical and mental stress that often accompanies our careers. When it’s time to shift into home life, socializing, fitness pursuits or simply lounging in front of the TV, we benefit from inserting a diverting, relaxing activity in between instead of just diving into the rest of our life. Even if we don’t always have time for one, squeezing it in as often as we can helps lower our blood pressure and offers relief from other symptoms of stress. Read on for a few wind-down rituals you can try:

away from your * Get workspace — It’s still very possible to do this if you’re working from home by steering clear from your office if you have one, and/ or putting your laptop away in its case or draping a blanket, sheet or other attractive cloth over a desktop CPU and monitor. mindful — Chasing * Get tasks all day has probably left you feeling frazzled and scattered so it’s a good time to check in with yourself and the present moment. Taking even a couple of minutes once you’re off work to tap into your body and mind to find out what your current needs

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

are is a perfect way to start your evening. on your feet — The * Get majority of us spend our workdays sitting down, but even if you don’t this can be a good idea. Cooling your muscles down from an active shift is just as important as getting up to stretch them out after long hours spent in your chair. out — Nothing will * Get refresh your mind and body more than getting outside. If the weather permits it at all, get to your yard or out on the trail, playing field or wherever you’re most at home in our area’s spectacular naturescape.

RENEW

Grandma Knew a Thing or Two, PART 2

by Vickie Johnston, Owner and Founder, H2O Health

randma gave us tea when we were feeling poorly. She always said, “The magic in teas comes when you cover it and let it steep for five to 10 minutes.” With these common ingredients, you can make teas that may help the body’s ability to boost and cleanse your immune system.

CINNAMON Cinnamon has been known as a natural remedy for cough, sore throats, arthritis, dental health, fighting infections and viruses, reducing brain degeneration (and improving its functions), and blood cleansing, among other benefits.

CITRUS Vitamin C — this watersoluble element plays the role of an antioxidant for the body’s system. It helps maintain the health in our connective tissues, ensures the good functioning of the heart and enhances one’s immune system.

CITRIC FRUITS These beauties are commonly associated with vitamin C, so make sure you get plenty. Other

foods high in vitamin C are guavas, sweet yellow peppers, black currants, kiwis and — like it or not — broccoli and Brussels sprouts.

the world. Places like China and India have included ginger as part of their healing toolkit for millennia now to treat colds, cough, headache and nausea.

HONEY

INDIAN GINGER TEA

This is a natural antiseptic and antibacterial agent. It can help heal wounds and burns, prevent acid reflux, prevent colds and coughs, and reduce stress and sleep disturbance.

This tea is brewed by boiling water, adding in crushed ginger, black tea, sugar (if needed) and milk. Bring the mixture to a boil — this ginger tea has excellent soothing properties and is one of the best I’ve tried, true and tested home remedies.

CHAMOMILE Chamomile has been used as an anti-inflammatory and antioxidant for skin burns, irritation, bruises, sciatica and rheumatic pain for instance. In the form of tea, it is used as a tranquilizer for cases of anxiety, stress and insomnia, besides helping with general stomachaches and the problems that come with them such as nausea, flatulence and diarrhea. Chamomile is also recommended for women with severe menstrual cramps.

GINGER This a plant is originally from southeastern Asia. Besides its culinary use, this spice is also one of the oldest natural medicines in

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MINT Drink mint tea for respiratory conditions. Disclaimer: This information is for educational purposes only and does not take the place of professional, medical advice with health care professionals.

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Hormonal

RENEW

Imbalances CAN IMPACT ORAL HEALTH

by Joshua Allen, DMD, Owner & Dentist, Keep Smiling Family Dentistry

ental care is an essential part of maintaining good health, but did you know that hormones can also affect oral health? They play a crucial role in maintaining good dental health, and hormonal imbalances may lead to cavities, gum disease and other dental health problems. Women tend to be more susceptible to oral health problems because of the unique hormonal changes they experience throughout their lives. Pregnancy is a time when significant hormonal changes are happening in a woman’s body. During pregnancy, hormonal changes can make it easier for bacteria to grow in the mouth and result in “pregnancy gingivitis.” This condition causes inflammation and bleeding of the gums, making them inflamed, extremely tender and more likely to bleed. The CDC estimates that

60% to 75% of pregnant women are affected by this form of gingivitis. Symptoms usually get worse in the second trimester and continue to progress until the delivery of the baby. If left untreated, pregnancy gingivitis can

4 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

lead to periodontitis, also known as gum disease. While gingivitis only affects the mother, periodontitis is incredibly damaging to both mother and baby and has been linked to preterm delivery and low birth weight. But don’t worry! You

can still have a healthy mouth while pregnant. Just remember to brush your teeth twice a day, floss daily and visit your dentist regularly. And if you’re feeling extra tired during your pregnancy, you can always take a nap in the dentist’s chair!

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TAKING A

Mental Health Day

Isn’t a Joke

The phrase “taking a mental health day” is often used for comic exaggeration, as in, “My boss wore this hideous dress, now I have to take a mental health day.”

ut they are real, and when used correctly they can do a lot to rejuvenate people who are on or past the edge of burnout in their jobs. Taking one won’t resolve deeper issues, but taking a step back from your situation can help you refuel on energy and gain a new perspective on your work and workplace.

WHEN AND HOW TO DO IT If you’re feeling stressed, and especially if you’re experiencing such

symptoms as poor sleep, exhaustion, reduced performance and productivity, anxiety, moodiness and falling victim to more colds and other infection than normal, it could be time to consider taking a mental health day to reset. It very likely is time if you’re turning to alcohol, excessive caffeine or other substances to get through your shift. Tell your boss or HR department that you want to take a sick day for mental health if you think

4 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

they’ll be receptive to the information; otherwise you can take a sick day or PTO without reporting the specific reason. Scheduling your day off can avoid creating more stress in the process, but if you wake up one morning and you simply can’t get out of bed or fathom going in for another round, use it!

WHAT TO DO WITH YOUR DAY This will depend on how you’re feeling going into it, but it’s a good idea to sketch at least a loose

plan so you don’t get sucked into doomscrolling or other bad habits. If you’re simply exhausted, expect to take a couple of naps and putter around your home the rest of the time. If you’re stressed to the max, try to work in some meditation and yoga and book a massage. When your workplace is stifling and you need to cut loose get together with friends, try a HIIT (highintensity interval training) or aerobics session to your favorite music or go to a concert or dance club.

RENEW

Forgiveness

CAN SET YOU FREE

by Lynell Cavner, Owner & Master Certified Bowen Practitioner, Lynell & Company

orgiveness is both an initial decision to let go of bitterness as well as a long, ongoing process. Are you willing? Forgiving those who have wronged you sets you free of bitterness taking root and defiling you and everyone around you. Clinging to resentment only allows your offender to have power over your heart and keeps you locked in a prison of anger and mood swings. Holding on to anger, bitterness and unforgiveness results in emotional pain that slowly churns deep within our body, eventually rising to the surface and waving a flag for attention. Quite often when the area of the body that is creating the pain is addressed, the emotional hold is also released and soon the willingness to let go and forgive comes more in focus. The “flag waving” (unless created by an actual accident) are areas needing attention on a deeper level. For example, when the hips begin to hurt for “no reason at all,” the

underlying issue may be from fear of change, lack of emotional and/ or financial support or rejection from self.

If it is the upper back or mid back aching, the underlying issues may be coming from guilt or feeling unloved or allowing yourself to be stuck in the past. If it is the throat center/thyroid, the underlying issues may be stemming from lack of trust or the inability to speak feelings freely. One more example would be the ankles, these reflect inflexibility and guilt. So, the questions that bear asking: Would you rather let go, forgive yourself and/or others and move freely, joyfully

5 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

and pain free through this life? Or be bogged down with bitterness and anger with flags of pain waving along the way?

I don’t know where you are in your journey of forgiveness, but I encourage you to keep moving forward and shedding the bitterness and anger a little at a time. Holding

on to those negatives only leads to a prison of mood swings and pain. Bitterness and unforgiveness rob our lives of vitality, peace and the refreshing joy of life. Being able to forgive not only changes our mind, body and soul presently, it changes our future. When you choose to forgive, you may be amazed at how quickly your life will flood with the joy and peace you lost.

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Restoreyour Power RENEW

by John Murphy, Founder, Make 100 Healthy

et’s face it. Our bodies and minds are constantly being assaulted with chemicals, additives and stress. We have 5G and low-level radiation bombarding us. It’s no wonder that many feel depleted, depressed and diminished. What can you do about it? The road to health and wellness — physically, mentally and spiritually — is one that anyone can use to restore themselves. Open your heart and mind to the possibilities of renewal, hope and healing. It sounds simple, but the truth is we can do almost anything, if we have the energy and commitment to change and take action to make it happen. How can we restore our power and energy? It starts with the recognition that the cards are stacked against us. We cannot effect real change until we accept that we need to rethink every part of our lives. What we eat and drink, our daily physical activity, our attitude toward ourselves and others, our sense of purpose and value to our community. These are all key elements to help restore your power.

Whether you are a teenager or senior citizen, there are always issues and challenges. It’s not what happens to you, but how you handle adversity, illness and tragedy. First, take an inventory of what you eat and drink. Write down everything. You may be surprised to see what you use for fuel. Adjust accordingly. Closely evaluate all medications and aids you use. Research the effects of each. Consult with your doctor or holistic practitioner to

5 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

review and evaluate what you truly need. Cutting meds in half may help lessen side effects. Replacing meds with natural remedies may help you feel better too. Give thanks for all you DO have. Ask for strength and guidance from God or your higher power. Lean on those who have transformed their health and energy.

natural food like * Eat fruits and vegetables. processed * Eliminate foods and drinks.

water — half your * Drink body weight in ounces. from media * Unplug and “the news.” grateful for * Be each day.

* STOP making excuses. If you apply these tips you may be amazed at how much more energy and vitality you will feel as you restore your power. Remember, nothing changes until you do! Take the first step today. You will be glad you did.

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RENEW

5 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

Healthy Scalp,

Healthy Hair,

Happy You Splurge and get a scalp massage at your favorite spa or give one to yourself. It’s the beginning of beautiful hair.

Beyond such a massage feeling good and relieving stress, a scalp massage gets the nerves and blood vessels on your head revved up, which in turn drives oxygen and nutrients to your hair follicles.

ood scalp care rewards you with healthier hair follicles and hair shafts, which in turn promote better hair growth. Place your fingertips (not your nails) on the top of your head, apply light pressure and move them around in small circular motions. Do this across your entire head for up to five minutes; can be done multiple times a day. Pamper your scalp further by:

products with * Avoiding harsh irritants such as sulfates, parabens and allergens. buildup * Reducing by using silicone-

free hair products. a nourishing * Using scalp serum.

* Incorporating omega-3 and fish oils into your diet to combat a dry scalp.

* Effectively cleansing. Let’s delve deeper into the proper way to clean your hair. Make sure your hair is completely wet before adding shampoo to ensure it works better. Don’t wash with hot water, stick to lukewarm because hot water can dry hair; and if you color your hair, can promote fading. Time matters, so

shampoo with circular motions all over your scalp for two to three minutes. Concentrate shampoo on the scalp, rather than concentrating on the entire length of your hair. (As you rinse, your strands will be taken care of.) Rinse shampoo thoroughly (three minutes) or conditioner won’t be effective. Always use conditioner, concentrating on the bottom half/tips of your hair. Rinse with cold water. Use a shampoo and conditioner specific to your hair type. Wash oily hair more frequently. Protect hair when swimming. Wet and condition your hair

beforehand, wear a tightfitting swim cap and/ or use a shampoo and deep conditioner made for swim care once you’re out of the pool. Wrap your shampooed hair in a towel to absorb water; let hair air dry. Brush and comb to style; no need for 100 strokes. (Use a wide-toothed comb.) Apply dry shampoo between shampoos, but just use enough to soak up oil. Too much dries out your hair. Use styling tools sparingly for short periods of time on dry hair, low heat setting — aim for once a week. Use a heat protection spray. Take hair supplements that contain biotin, folic acid and vitamin D.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 5 5

: g n i n e t h g i T Skin RENEW

CUSTOMIZED SOLUTIONS FOR DIFFERENT ETHNICITIES

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

hen it comes to skin tightening, a one-size-fits-all approach does not work. Each individual has unique skin characteristics influenced by their ethnic background, such as skin tone, texture and sensitivity. It’s essential to tailor skin tightening treatments to meet the specific needs of different ethnicities.

SKINPEN MICRONEEDLING: VERSATILE SOLUTION FOR ETHNIC SKIN This treatment delivers remarkable skin tightening benefits, catering to individuals of different ethnicities. It harnesses the power of a specialized device equipped with ultrafine needles that creates microscopic punctures on the skin’s surface. These punctures, also known as micro-injuries, are strategically made at varying depths, depending on the targeted skin concerns and individual needs. By adjusting the depth and intensity of the microinjuries, the procedure can effectively address diverse concerns across different ethnicities, ensuring optimal results while prioritizing safety and satisfaction.

Creating microinjuries through SkinPen Microneedling is a powerful stimulus for the skin’s natural healing process. When the skin detects these micro-injuries, it initiates a complex cascade of events to repair and rejuvenate the treated area. The skin produces new collagen, a vital protein that maintains its structure and elasticity. Increased elastin, another essential protein, promotes the skin’s suppleness and firmness. Benefits include: skin * Improved texture & tone

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5 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

to induce involuntary muscle contractions. This approach takes advantage of the body’s natural physiological response to electrical impulses, which activates muscle fibers and initiates contractions. Electrical muscle stimulation has been widely recognized for engaging muscles and promoting strength development. It uses electrical impulses that mimic the signals the central nervous system sends, effectively triggering muscle contractions. EmpowerRF Tone provides hands-free applicators for precise and targeted muscle engagement. These applicators are strategically placed on specific muscle

groups, such as the abdomen, arms, buttocks, or thighs and emit controlled electrical impulses. As the electrical impulses stimulate the muscles, they contract and relax rhythmically, working toward a more sculpted and defined appearance. Benefits include:

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NOURISH

Boost

your Serotonin WITH THESE FOODS

by Valerie Demetros

t’s never a bad thing to be in a good mood. If you’d like to boost your mood even a little, then look no further than your refrigerator for foods that can boost your serotonin levels. Serotonin is a chemical in the brain that’s linked to better moods and is made by nerve cells that communicate with other cells in your body. Of course, it’s not the only chemical linked to mood

regulation (dopamine, oxytocin and endorphins do also). And the best part is that you can boost serotonin naturally using food. Basically, serotonin is made from the amino acid tryptophan, the same amino acid that makes you sleepy after eating turkey. Tryptophan supports the production of serotonin. Keeping this in mind, here are five foods high in tryptophan to include in your diet.

1. CHEESE Yes, cheese tastes good, but it also contains tryptophan. Cheddar has the highest amount, so it’s no wonder grilled cheese is a comfort food.

2. EGGS Eggs contain tryptophan and also are high in the

B vitamin choline and protein. Choline is directly linked to supporting brain health and mood, while protein gives you energy.

3. TOFU (AND OTHER SOY PRODUCTS) Soy products like tofu, edamame and soy nuts contain tryptophan and protein. One study followed postmenopausal women over the course of two years and concluded that eating tofu regularly was directly linked to a decline in depressive symptoms.

4. FISH, INCLUDING TUNA AND SALMON Aside from being high in tryptophan and protein, fish contain omega-3 fatty acids that benefit the brain and support mood

regulation. Fish also contain vitamin D, which is also linked to moods. Tuna, salmon and other fatty fish have the most tryptophan and omega-3s.

5. NUTS AND SEEDS Nuts and seeds are great plant-based serotonin foods. Most nuts and seeds have plenty of nutrients, but walnuts are especially high in omega-3s. Be aware that some foods can have the opposite effect. Try to avoid the top three — sugary snacks, foods with high levels of trans fat and highly processed foods. And if you want to continue the serotonin boosts, get outside and take a walk. Sunlight and exercise also can help improve your mood.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 5 9

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NOURISH

Food Textures & Yuck! by Jodi Gilray-Szostak, PT, DPT, c/NDT, Jodi Gilray Pediatric Therapy

s a parent, seeing our kiddos struggle with food textures can be a worrisome and frustrating experience. Eating food is very much a sensory experience considering that you can touch, taste, smell and see your food. As a result, sensitivities to certain foods can occur. Sensory processing disorder could be to blame if the dislike of certain food textures has become a big problem in the home. Also, consider that other issues could be to blame such as swallowing

or dental concerns. Understand that sensory processing disorder can be an incredibly overwhelming and uncomfortable experience for kids because this means that the brain has a hard time interpreting sensory information. Squishy foods like mashed potatoes might even be painful for your child to eat, resulting in gagging, vomiting, or absolute refusal of the food.

EASE YOUR WORRIES Parents face tremendous

pressure to feed their little ones well. When your child tells you “no,” do you find yourself screaming inside “yes”? Despite your worries, relax just a bit because there are so many ways to help get your child back on track. First and foremost, don’t force food textures on your kiddo; making this time a negative experience can make problems worse. Instead, try keeping a record of foods your child will eat. This way, you can show your pediatrician or feeding therapist the next time you see them.

WHEN FOOD TEXTURE AVERSION IS A PROBLEM Every child is different, so reactions to food textures could be mild while others are severe. At what point should you get help? If mealtime is a dreaded time of the day, then that’s a big red flag. A few other things to look out for are: vomiting/ * Frequent gagging with certain food textures. take longer * Mealtimes than they should. around * Anxiety new foods. fewer than * Accepting 20 foods (problem feeder). preference * Significant for certain textures or food brands. with * Problems chewing and swallowing. Keep in mind that your child isn’t going to enjoy every single food in the world, but they should be able to thrive with a variety that they truly love.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 6 1

emp Seeds HBENEFIT NOURISH

YOUR HEART, BONES, GUT, ETC.

Hemp seeds come from a type of cannabis plant that contains negligible amounts of the psychoactive THC compounds found in marijuana, but they are packed with beneficial nutrients.

or culinary purposes they come in two forms; hemp seeds include the crunchy outer coating they naturally have, while hemp hearts are seeds that have been shelled, leaving the tender, chewy inside behind. Either can be added to smoothies, snacks, salads, hummus, baked goods and many other dishes. The nutritional profiles of hemp seeds and hearts are virtually identical aside from the higher fiber content in the outer shell of hemp seeds, which helps with digestion, blood sugar and cholesterol regulation. But, the whole seeds can be difficult to digest and their texture doesn’t work with all recipes. The hearts alone have more than enough to recommend them as part of a healthy diet. According to the United States Department of Agriculture,

three tablespoons of hemp hearts include: calories — Most * 166 of these come from healthy fats or protein, with the rest coming from the 2.6 grams of carbohydrates, mostly from fiber. grams protein — * 9.57 This is 3.5 more grams than you’ll get from one egg and will build and repair muscle and bone, reduce hunger, boost metabolism, burn fat and provide a backup energy source. Hemp seeds and hearts are a fantastic source of plant-based protein.

14.6 grams fat — This may not sound ideal at first — and the fat content is a reason to not overdo your intake — but most of these are healthier fats, including 11.4 grams

6 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

of polyunsaturated fats in the form of omega-3 and omega-6 fatty acids. Omega-3s fight arterial plaque buildup, reduce cholesterol and may lower blood pressure. mg magnesium * 210 and 495 mg phosphorous — Both of these minerals are core building blocks of bones and teeth and are present in more than half their daily recommended quantities. Magnesium also reduces blood pressure and supports overall heart health. mg iron — * 2.38 Hemp seeds are one of the best plant-based sources of this essential mineral, particularly important for those who consume few or no animal products.

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NOURISH

Tips on a Healthy Halloween TRICK-OR-TREATING

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

he holidays officially begin with Halloween, and this much-anticipated evening is filled with activities, treats and fun for children. However, by the end of the night, children are left with an overload of candy that may lead to dental cavities, weight gain, sugar highs and upset stomachs. Most parents realize overloading on candy is not the best option for their children, but they feel pressured to participate in the festivities, which exposes their children to delicious but very sweet confections. Plan ahead. Let’s look at some helpful tips to avoid the pitfalls of Halloween.

ENJOY OTHER ACTIVITIES AS A FAMILY design * Select, and make your own costumes.

* Decorate the house. and carve * Pick pumpkins. *

Go on hay hides or other fun-related activities.

CHOOSE YOUR TREATS WELL Purchase healthier options that provide some nutritional value, i.e., with less sugar but with

some fiber, protein and maybe even healthy fats. Examples include dark chocolates, mini packages of popcorn, baked chips, pretzels, or Fig Newtons®, mini-sized pieces rather than the fun-sized ones, mini packs of sugarfree or regular gum. Also, feel free to walk on the wild side by passing out bouncy balls, temporary Halloween tattoos, toothbrushes and toothpaste instead of candy!

DISCUSS MODERATION AHEAD OF TIME

that night and every night afterward, until their stash is gone. Let your child go through their stash and decide which candy they wish to keep. Once you have your designated unwanted candy stash: the unwanted * Hand candy back out to other trick-or-treaters.

* Bring it to work. it to a friend, * Give neighbor, family member, etc.

Be clear on how much candy your child will be allowed to eat

it to a * Donate food bank.

* Sell it!

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 6 5

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NOURISH

HOUSEPLANTS, Symbolism & Spiritual Meaning by Ken Lain, The Mountain Gardener, Watters Garden Center

esides their medicinal use, plants have been used as symbols for years. The Victorians used a Language of Flowers or Dictionnaire du Langage Des Fleurs to communicate via coded flowers representing different emotions and messages. The most popular such houseplants are: Chinese money plant: wealth and good fortune This plant is believed to bestow great wealth and fortune upon its owner primarily because of its round, coin-shaped leaves. Thought also to ease concerns surrounding finances; helps one develop new ideas that generate income. Devil’s ivy: perseverance, wealth, good fortune and eternity Ivy symbolize eternal life and the nature of the soul by pagans and Christians because they remain forever green. Dracaena lemon lime: cleansing and purifying The word dracaena comes from the ancient Greek word drakaina, or female dragon. These plants were named after their red stems, reminiscent of

dragon blood. Their resin is used as energy-cleansing incense before and after spiritual ceremonies. They are easy to grow. Heartleaf philodendron: abundance, love and good health Symbolic of the love of nature and growth. This plant survives without water for long periods for lessons in forgiveness and adaptation. Majesty palm: peace and abundance

6 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

Palm trees are revered in many cultures associated with religion. The people of Jerusalem greeted Jesus with palm fronds a week before his crucifixion. In Judaism, palms represent peace and abundance, and ancient Egyptians saw them as a tree of life. Peace lily: peace, positivity, purity and enlightenment It is associated with Buddhist, Hindu and Japanese

cultures, representing enlightenment and purity. Feng shui experts recommend Peace lilies to bring peace, purity and positive energy into a space. Prayer plant: gratitude, reflection This plant seemingly “prays” with foliage that curls up at night. These plants are noted for their exceptional antiinflammatory, antiviral and antimicrobial medicinal values. Snake plant: good health, cleanliness and positivity It symbolizes cleanliness and positive energy in the feng shui sense and its literal purification abilities. Spider plant: fertility, good energy and prosperity Spider plants are thought to remove negative energy. This feisty little plant drapes and reproduces naturally in your home. They symbolize fertility when in the bedroom. In the kitchen, they attract prosperity. Swiss cheese plant: longevity, respect, honor According to Chinese symbolism, this plant represents long life and the act of honoring elders and respected figures.

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NOURISH HEALTHY

Recipes QUICK

Raw Carrot Salad by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

Try this tasty, tangy side dish that’s also helpful for hormone balance! Raw carrots contain special fibers that help the body remove excess estrogen.

They’re also packed with antioxidants and micronutrients like vitamins A, B, C and K. Enjoy this salad regularly to promote good overall health.

o: ot B

ti s

1 lg

Carrot

1 tbs

Lemon juice

1/2 tsp

Raw honey

1/2 tbs

Virgin coconut oil

1 tsp

Sesame seeds (optional)

Sea salt to taste

1 2

In a small bowl, combine lemon juice, honey and coconut oil. Rinse carrots thoroughly, then shred or grate

and add to bowl. Toss thoroughly, salt to taste, top with sesame seeds.

Serves 1 | Time to Table 5-10 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

NOURISH KETO

Pumpkin Soup Nothing says fall like pumpkins. This creamy, comforting keto pumpkin soup is quick, less than 30 minutes, and oh so simple. You’ll want to keep it on hand for chilly afternoons for a mug of warmth and comfort. And considering that 1/2 cup of canned pumpkin has only 6 grams of net carbs, it’s definitely carb friendly. For vegetarians, just swap the chicken broth for vegetable broth.

1 tbs

Olive oil

1 lb

Fresh pumpkin chunks

½ tsp

Garlic powder

½ tsp

Onion powder

¾ tsp

Salt and pepper, each

3 ½ cups

Chicken broth

1 tsp

Thyme

1/2 cup

Heavy cream

2 tbs

Pepitas, roasted and salted

1 2

5 6

Warm olive oil over medium heat in a nonstick saucepan. Add pumpkin, garlic powder, onion powder, salt and pepper. Stir and cook 1 minute until spices are fragrant. Add chicken broth to saucepan, cover and bring to a boil. Reduce heat

and simmer for 15 minutes until pumpkin is fork tender. Remove saucepan from heat, remove the lid and cool for 10 minutes. Then blend with immersion blender until smooth. Add heavy cream and salt and pepper to taste. Serve garnished with pepitas.

Serves 5 | Time to Table 30 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 7 3

NOURISH WHOLE30

4 med

Pork chops (1 inch thick)

1 tsp

Salt and pepper, each

4 tbs

Butter

½ med

Yellow onion, sliced

2 med

Apples, peeled, cored and sliced

3 cloves

Garlic, minced

1 tbs

Fresh sage, chopped

1 tbs

Arrowroot starch

1 cup

Chicken broth

1 tbs

Dijon mustard

These pan-seared pork chops are topped with a brownedbutter apple cider sauce with onions, garlic and sage for a perfect fall dinner. It’s an easy one-pan meal in 30 minutes that your friends and family are sure to ask for again.

1 2

3 4

7 8

Season pork chops with salt and pepper on both sides. In a large skillet over medium heat, add 2 tablespoons butter and melt. Then add pork chops and cook 5 minutes on each side until browned. Remove chops from skillet and cover with foil. Add remaining butter to skillet and cook to a golden brown. Turn down heat and add onion and apples 4 minutes.

Apple Pork Chops

Add garlic and 1 teaspoon sage to skillet and sauté 1 minute. Sprinkle arrowroot starch on apple mixture and stir. Pour broth into skillet and whisk in Dijon mustard. Turn up heat to medium high and cook 1 minute until sauce thickens. Add pork chops back to the pan and cook about 4-5 minutes until chops are cooked through. Serve with apple mixture over pork chops and garnish with chopped sage.

Serves 4 | Time to Table 30 mins

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

NOURISH

VEGAN

Butternut Squash Crockpot Chili

Everyone loves a bowl of chili with a side of cornbread, especially during cold weather. This recipe happens to be vegan but add whatever suits you. Chipotle peppers or jalapeños can add a kick or add ground meat or chicken if you’re serving carnivores.

2 lbs

Butternut squash, cut into half-inch pieces

1 ½ cups

Vegetable broth

15-oz. can

Black beans, drained and rinsed

15-oz. can

Kidney, pinto or great northern beans, drained and rinsed

14-oz. can

Diced tomatoes, with juices

1 med

Orange peppers, diced

1 med

Onion, diced

4 cloves

Garlic minced

1 tbs

Chili powder

1 ½ tsp

Smoked paprika

2 tsp

Ground cumin

1 tsp

Ground ginger

1 tsp

Salt and pepper, each

Toppings: Can serve topped with avocado or cilantro. For vegetarian, top with sour cream or shredded cheese.

1 2

Place all ingredients in the slow cooker, mix and cook on low for 4 to 5 hours until butternut squash is tender. Use a potato masher and give the chili 4 to 6 smashes to blend.

Stovetop directions: Simmer ingredients in a large pot on the stovetop over mediumhigh heat until cooked through and squash is tender, about 45 to 60 minutes.

Serves 8 | Time to Table 4 hrs, 20 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 75

NOURISH

FAMILY FRIENDLY

Chicken Zucchini Patties Topped with a creamy cilantro sauce, these zucchini chicken patties are delicious and healthy. Not only that, but they are gluten free and easy. Swap out the chicken for turkey and add a bit of heat with ½ a diced jalapeño.

1 lb

Ground chicken

2 med

Zucchini (1½ cups shredded)

2 cloves

Garlic, minced

2 tbs

Green onion, chopped

½ tsp

Salt and pepper, each

2 tsp

Olive oil

1 cup

Fresh cilantro

2 cloves

Garlic

⅓ cup

Mayonnaise

1 tbs

Cottage cheese

1 tbs

White vinegar

Combine cilantro, garlic, mayonnaise, cottage cheese and vinegar in a food processor or blender until combined. Add salt and pepper to taste, then let the mixture rest in the fridge to thicken while you make the patties. Grate zucchini and place on a paper towel. Sprinkle with a pinch of salt, roll in paper towel and squeeze to remove excess moisture. In a large bowl add zucchini, chicken, garlic,

2 3

onion, salt and pepper. Mix together and form into 6, 3-inch patties. Over medium heat, add olive oil to a large nonstick or cast-iron skillet. Place patties in skillet and cook 4 minutes on each side until browned and cooked through. If not quite cooked through but getting too brown, place in the oven at 350° for 2 minutes. Serve warm with sauce on top or for dipping.

4 5

Serves 3-5 | Time to Table 20-25 mins

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

NOURISH VEGETARIAN

Tomato Zucchini Pasta For a quick weeknight pasta everyone will enjoy, throw together this vegetarian pasta in less than 30 minutes. For unexpected company, it’s a perfect crowd pleaser, easy, healthy and beautiful.

2 med

Zucchini, diced

2 tbs

Olive oil

2 cups

Cherry tomatoes, cut in half

8 oz

Dried pasta, fusilli or penne

1 tsp

Garlic powder

1 tsp

Salt and pepper to taste

¼ cup

Vegetable broth

½ tsp

Red pepper flakes

1 cup

Fresh grated Parmesan cheese

4 tbs

Fresh basil, chopped

1 2

Cook pasta al dente in a pot of boiling water, according to package directions. While pasta cooks, heat 2 tablespoons olive oil in a large skillet over medium heat. Add zucchini and sauté until golden on the edges. Remove zucchini and set aside. In the skillet, add cherry tomatoes, salt and pepper, garlic powder, red

pepper flakes and broth. Cover pan and cook until tomatoes are blistered and soft, stirring occasionally. To the skillet, add zucchini, cooked pasta and Parmesan cheese. Stir well and heat for a few minutes. You can add a bit of broth if needed to loosen the sauce. Garnish with a drizzle of olive oil and a sprinkle of Parmesan and fresh basil.

Serves 4 | Time to Table 20-25 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 7 7

health & wellness

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

Acupuncture

Pine Grove Acupuncture 405 W. Goodwin St., Ste. 103B Prescott, AZ 86303 | www.pinegroveacu.com

Aesthetics & Wellness

Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111 Artisan Aesthetics 212 S. Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096

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

Studio ROX 1957 Commerce Center Cir., Ste. B Prescott, AZ 86301 Bennett Clinic www.studio-rox.com | 928.351.1555 7749 E. Florentine Rd. | Prescott Valley, AZ 86314 Wilson Aesthetics Beauty & Wellness www.bennettclinic.net | 928.772.7200 8196 E. Florentine Rd. Bownlie Chiropractic Center Prescott Valley, AZ 86314 120 Grove Ave. | Prescott, AZ 86301 www.wilsonaestheticsaz.com | 928.350.5484 www.brownliechiropractic.com 928.445.9781

Allergist

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

Cornerstone Family Chiropractic 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477

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

Futral Chiropractic & Wellness Center 8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125

Audiologist Cardiology

Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiaccare.info | 928.759.7009 Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601 Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 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 Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

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

Disc and Spine Center LLC 7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

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 3220 Lakeside Village | 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 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 E. AZ-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 Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877 Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181

Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Frontier Village Dental Care 1781 E. 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

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

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

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

Prescott Sleep Solutions Dana Rockey, DMD 122 N Cortez St., Ste. 302 Prescott, AZ 86301 www.drdanarockey.com | 928.235.6925 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-69 | Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433

Dermatology

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

Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

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

Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128

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

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 Dental Center 222 S. Summit, No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440 Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032

Gastroenterology

Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

Dietitian & Diabetes Care Dietitian Nutritionist

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

General Surgery

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

Holistic Medicine Lynell and Company 1660 Willow Creek Rd. | Prescott, AZ 86301 www.lynellncompany.com | 928.925.0528

Hospital

Dignity Health, Yavapai Regional Medical Center East 7700 E. Florentine Rd. Prescott Valley, AZ 86314 www.yrmc.org | 928.445.2700 Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700 Northern Arizona VA Health Care 500 AZ-69 | Prescott, AZ 86301 www.prescott.va.gov | 928.445.4860

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

Internal Medicine

More MD 2286 Crosswind Dr., C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 79

IV Therapy A Better You IV Bar 8100 E. AZ-69 | Prescott Valley, AZ 86314 www.abetteryouivbar.com | 928.421.4292 Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com 928.910.4111 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Massage Therapy

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

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

Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.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 Williams Eyecare Group, LLC 3250 Gateway Blvd., Ste. 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

Dr. Barbara Brooks Family Practice 703 W. Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264

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

Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363

Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 x112

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

Neurophysiologist

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

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

Central Arizona Pain Institute 2100 Centerpointe West Dr. Prescott, AZ 86301 www.centralazpain.com | 928.717.0788

James-Marco Health 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

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

Neurosurgery

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

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

Optometry Antone Optical - Yavapai Eye Care 7840 E. AZ-69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393 8 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

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

Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327 Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586 Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843 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 Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667 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 Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172 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

Podiatry Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 www.prescotthappyfeet.com | 928.776.9428 Northern Sun Podiatry 2485 N. Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540 Premier Foot & Ankle 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916

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 Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-69 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488 Optima Medical 3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711 Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

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 NAZCARE-New Hope Wellness Center 599 White Spar Rd. | Prescott, AZ 86303 www.nazcare.org | 928.442.9205 ext. 2005 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 Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400

Pate Complete Healthcare 220 W. Goodwin St., Ste. 10-I Prescott, AZ 86303 www.patecompletehealthcare.com 928.277.4622

Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com 877.634.7333

Prescott Complete Care 1947 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723

Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

Priola Primary & Palliative Care 3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626

Start Moving On 3080 North Navajo Dr., Ste. C-1 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5245

Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875 Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com 877.634.7333 Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333 The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400 The Mobile Health Doc 140 N. Granite St. | Prescott, AZ 86301 www.themobilehealthdoc.com | 928.298.3349 Vitality Care Center 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 www.nacatreatment.org | 877.720.9595 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 Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.445.0744 Silver Sands Recovery 3636 Crossings Dr. | 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

Ultrasound Services Precision Diagnostic Ultrasound 703 S. Main St., Ste. 4 Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

Urology Prescott Urology 811 Ainsworth Dr., Ste. 101 | Prescott, AZ 86301 928.711.5282

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley St., 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 MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100 Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10 8 1

A & Q Rozalyn Dooley OWNER, SPARTAN MEN’S HEALTH & TESTOSTERONE

CAREER FIELD?

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy lifestyle is a consistent combination of regular physical activity, a balanced diet and sufficient sleep to promote overall well-being. Reducing stress can further contribute to hormonal balance and overall health.

HOW DID YOU COME TO PRACTICE IN YOUR

My faith led me to nursing and working in the medical, surgical, intensive and emergency care for the past decade. I noticed men struggling the most to stay healthy throughout their lifespan. This led to my new endeavor of keeping men healthy, thriving, out of the hospital, and off of potentially harmful medications as a family nurse practitioner at my men’s health clinic.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY? Strength training is my favorite due to profound

8 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 10

longevity benefits, primarily through enhancing muscle mass. As we age, maintaining muscle becomes crucial for health. Addressing testosterone deficiency can further support muscle growth and development with strength training, making it an effective tool for promoting a healthier and more resilient body.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO TO WAY OF PRACTICING IT? Self-care is a comprehensive approach to fostering overall well-being. As a health care provider, my role of practicing self-care involves providing personalized testosterone therapy, thyroid optimization, growth hormone optimization, sexual wellness and medical weight loss

services, tailored to each individual's unique needs. Inspired by the strength and discipline of ancient Spartans, my holistic approach empowers men to achieve peak vitality and lead healthier, more fulfilling lives.

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS? Do not suffer needlessly. Have your labs checked including your hormone levels. Sometimes symptoms of low energy, decreased motivation, decrease in muscle mass, weight gain, mood changes, sexual dysfunction and low sex drive can be due to hormonal abnormalities like low testosterone or thyroid issues. We can work together to get you feeling like a brand-new man!

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

(928) 778-9190 (928) 778-9190

GENERAL SURGEONS Dr. Thomas Hirasa

(928) 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

(928) 778-4300 (928) 776-8428 (928) 583-1000 (928) 777-0070 (928) 778-4300 (928) 778-4300 (928) 583-7887 (928) 776-8428

PAIN MANAGEMENT SPECIALISTS Dr. Bradley Benson (928) 445-4818 Dr. Walter Damper (928) 445-4818 Dr. Craig Leicht (928) 445-2700 PLASTIC SURGERY Dr. Burt Faibosoff

(928) 777-5817

ORTHOPAEDIC SPECIALISTS Dr. Richard Bassett (928) 777-9950 Dr. Kyle Chun (928) 777-9950 Dr. Bertrand Kaper (928) 778-9250 Dr. Paul C. Pflueger (928) 777-9950 Dr. Judah Pifer (928) 778-9250 Dr. W. Lee Richardson (928) 777-9950 Dr. Bradley Williams (928) 778-9250 PODIATRY Dr. Brad Hayman Dr. Saba Hajimollaali Kani Dr. Evan Simonson

(928) 776-9428 (928) 776-9428 (928) 777-9950

UROLOGISTS Dr. Paul Nguyen

(928) 771-5282

HELPING YOU REDISCOVER & MAINTAIN YOUR YOUTH HydraFacial® + B-12 Injections + Microneedling Botox® + Acne Treatments + Fillers Permanent Makeup + Facials + Skin Tightening Teeth Whitening + Laser Hair Removal + Melasma Treatments Chemical Peels + Dark Spots + IV Therapy Urinary / Stress Incontinence + Weight Loss Program Hormone Replacement Therapy + Vaginal Rejuvenation

CALL TODAY TO BOOK YOUR APPOINTMENT

928-350-5484

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

w w w.w i l s o n a e s t h e t i c s a z . c o m