Issuu

VOL. 4, NO. 2 prescotthealthyliving.com

Rejuvenation & Wellness

VOL. 4, NO. 2

CONTENTS

Rejuvenation & Wellness

Proper Self-Care Combats Stresses in your Life

Don’t Ignore these Subtle Warning Signs

14 16

| PLAY | Getting Back to Working Out After a Break Over the Hill Trail Not for Faint of Foot Weighted Vests Pack on the Pounds & Benefits Help your Kids Practice Self-Care Skills Run, Cycle, Lift & Bend to the Music Your Path to Rejuvenation Might be on This List Local Events Mental Wellness Tips for Teens Don’t Forget to Take your Workout on the Road Time to Take Care of Y-O-U!

20 22 24 27 28 30 31 32 34 36

Wellness–An Old Paradigm Becomes New Again

| RENEW | Skin Cycling: An Old Idea is Reborn Acupuncture: Tiny Needles Take on Big Problems Improving Female Sexual Health Here’s What an Ice Bath can do for You Connect Oral Health to Overall Wellness Time to Work on your ‘Vigor Potential’ How Does VirtueRF Microneedling Work? Yoga Poses Can Help Back Pain Rejuvenate by Talking Yourself into New Thoughts & Habits How IV Vitamins & Hydration Rejuvenate your Wellness Put the Time in to Maintain Oral Health Make Time to Renew, Relax & Reinvigorate

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

18 | NOURISH |

38 60 40 62 43 64 44 65 46 66 68 48 50 70 52 Recipes 53 72-77 54 health & wellness 56 78-81 58 Postbiotics and their Benefits

You May Not be Sick, You May be Toxic

Try Spirulina for a Nutrient-Packed Boost

Amidst Chaos, We All Deserve to Thrive

Create a Love Potion for Yourself

Move Yourself into Wellness

Insider Tips to Maximize Salad Gardens

DIRECTORY

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Prescott.Healthy.Living PrescottHealthyLivingMagazine

Rejuvenate Yourself AS SPRING NEARS

W 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!

e all get a little worn out by winter, no matter how much we enjoy its crisp air, the scent of woodburning fireplaces, the dreamy snow that falls upon the landscape from time to time. We love Greater Prescott’s climate for the variety of its four seasons, and by the time one ends we’re ready to say, “Next!” and looking for ways to reinvigorate our mindset. We all go about this a little differently, but in many cases it means recommitting ourselves to wellness and letting go of the less-than-healthy habits we may have picked up over the last few months — whether we’ve fallen out of our running regimen because the weather hasn’t been cooperating or chosen more processed food over fresh because there’s less truly local produce available. Now is a perfect time to embrace our journey to wellness, regardless of whether we’ve found ourselves wandering away from the most effective path. The season is changing, the days are getting longer, and we’re in a beautiful place that makes it easy to find our way. Be well,

Laurie

Associate Publisher

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

prescotthealthyliving.com EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Director of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant Jenna Leatherman, Executive Sales & Marketing Assistant PRODUCTION & DESIGN Michele Rodriguez, Creative Director Jennifer Hunter, Digital Media Representative EDITORIAL Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Valerie Demetros, Staff Writer OPERATIONS Bea Lueck, Vice President 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 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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VOL. 3, NO. 1

LIFES T YLE • WELLNESS • DESIGN

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in the next issue FARM TO TABLE

Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Keep Smiling Family Dentistry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 MTO Janitorial, LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Pate Complete Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Salud Spa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Spectrum Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 The Doctor’s Office . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Thumb Butte Medical Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . 7, 84 Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

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1 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

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l a c o L

HEALTH ENTHUSIASTS

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

Dr. Hojat Askari

Founder & Medical Director, Thumb Butte Medical Center

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company

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.

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

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.

Jodi Gilray-Szostak

Dr. Anson Hooper

Carl Johns

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

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

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

DDS, Hooper Family Dental

12 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

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

Cathy Clements

Nutritionist & Life Coach, NASM CNC, CPT, FNS, WFS Cathy Clements is a certified personal trainer and nutrition coach. She has experienced challenges in her fitness and nutrition and is helping women over 40 regain their youthful energy. She will meet you wherever you are on your journey.

Anita Farrelly & Jessica Dickinson Co-Founders, Aboost Wellness

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

Vickie Johnston

Ken Lain

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

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

Owner and Founder, H2O Health

Owner, Watters Garden Center

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.

John Murphy

Founder, Make 100 Healthy

Elisa Oliver-Nielsen

MA, Registered Dietician Nutritionist

Melissa Robbins

Volunteer, The Launch Pad Teen Center

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

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.

Melissa Robbins is a volunteer with The Launch Pad Teen Center. She studied journalism at Arizona State University’s Walter Cronkite School of Journalism and spends her free time crocheting, hiking and reading.

Caterina Vaticano

Loree Walden

Aymee Wilson

Owner, Happy Life Snacks Caterina Vaticano’s career spans multiple industries and sectors. She is inspired by entrepreneurship, leadership, and encouraging people to go after their dreams. Her latest venture is Happy Life Snacks, LLC, a modern healthy twist in the classic vending machine industry.

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!

Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Chrissie Seals

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

Blayne Soriano

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

Bailey Zygutis

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 13

FEATURE

e r a C f l e r S Stresses PropeCombats in your Life

by Valerie Demetros

prah Winfrey has called bathing her hobby and even has a hand-carved marble and onyx bathtub, carved to the shape of her body. Now that’s serious self-care. You may not have a handcarved tub for soaking, or feel like you have the time to relax, but the sentiment remains — you need to make self-care a priority in your life. A study published in the Journal of Mental Health Counseling found that those who engage in self-care practices are more resilient and less likely to face burnout when dealing with stress. With the right self-care, you can be more productive and face each stress with a renewed energy. Of course, self-care means something different to each person. Here are a few suggestions and different types of self-care.

PHYSICAL Physical self-care is any activity that can help you enhance your physical well-being. To start, eat healthy, exercise, get a full night’s sleep and get a physical each year. You may want to hire a personal trainer — which ensures you’ve carved out time and may make

you more accountable. Consider getting a fitness tracker to help you keep track of your workouts, and reward yourself for being consistent. If you can, give yourself an occasional spa day, facial, massage or mani-pedi.

EMOTIONAL You experience different types of emotions every day. Emotional self-care is learning to cope with your feelings, identify the source, express them and deal with them. This can mean talking to a therapist or a trusted friend, journaling, creating your own art or trying to avoid unhealthy relationships.

MENTAL Mental self-care is just that — an activity to stimulate your mind and build a healthy mentality. There are many ways to foster this including podcasts, crossword puzzles, chess or board games, meditating, learning a new language or even taking a class in something that interests you.

SPIRITUAL Spiritual self-care nurtures your spirit and allows you to expand your thoughts on the world and yourself.

It is building a deeper sense of connection and understanding while cultivating a sense of deep calm. Try meditation, yoga, forest bathing, praying or reading a spiritual book that inspires you.

SOCIAL Self-care doesn’t always mean solitary activities. Connecting with others is important, even for introverts. Take the time to reach out to others however you choose including dinner, happy hour, date night or even new activities that promote new friendships. General self-care can include organizing your closet, meal prepping for the week ahead or even tidying up your space. A study by the American Psychology Association found that financial worries cause stress, anxiety and depression. So do a little financial self-care and create a budget, save your money or even speak with a financial consultant. There is no one-sizefits-all when it comes to self-care. Find out what you need and put it into practice for a better life.

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FEATURE

DON’T IGNORE

Warning Signs THESE SUBTLE

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

e’re all apt to try to reassure ourselves when we’re feeling just a little off. Usually it’s the right call. But there are some cases when more action is warranted to make sure there isn’t an underlying cause that needs to be addressed before it begins to seriously damage your health: of breath * Shortness — You’re more likely to experience this after strenuous exercise in higher altitudes as you’ll find here or farther north in Arizona, but if you’re noticing this after mild activity, or especially if it comes on suddenly, it needs to be addressed to rule out asthma or other lung diseases, heart failure or related conditions, anxiety or other causes.

problems. Early satiety can be an indicator of GERD (gastroesophageal reflux disease), gastroparesis (slow emptying of stomach), ulcers or gastric cancer. weight * Unexplained loss — It’s generally very easy to gain weight and very difficult to lose it, so if you’re noticing that it seems to be dropping off your frame without you really trying, you’d better ask your physician about it. This could be

full without * Feeling eating much — When you have a meal and realize you’re “filling up” noticeably more quickly than normal, notice whether it happens again and whether you’re having other digestive

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tied to hypothyroidism, diabetes, nutrient deficiencies and cancer. in bowel * Changes movements — The spectrum of what “passes” for a normal one is for each of us far and wide, but if you see something that you’re not used to it could be of concern, and you should definitely seek care if you see any black, tarry or bloody stools or experience persistent stomach pain, constipation or diarrhea.

Potential culprits include infection, irritable bowel disorders or colon cancer. fever — A * Persistent low fever that won’t go away, or any fever at 103 degrees or more, could be signifying any number of infections, including this winter’s “tripledemic” of COVID, flu and RSV, bacterial infections like strep throat and UTIs and even some chronic illnesses such as diabetes and autoimmune disorders.

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MES

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FEATURE

WELLNESS—AN OLD PARADIGM

Becomes New Again “The ancients said that the best doctors cured those not yet ill.” by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

s a massage therapist and teacher, I have been promoting the wellness paradigm for 25 years and continue to see the concept grow, particularly in the minds of the general population. People are seeking the original medicine — what we now call alternative medicine — in greater numbers. Massage, herbal medicine, acupuncture and the healing modalities of many indigenous cultures around the world are based in the concepts of wellness and prevention. Treatment of illness and injury is an important part of all ancient and modern medicine, but only as a last resort. To follow up on Cheng Manch’ing’s quote, it is said that in ancient China people received acupuncture and herbs at the change of the seasons as prevention. If they became ill, the doctor would then treat them for free.

Imagine how different modern medicine would be if that were still the case! Modern science and medicine in the west over the last few centuries has become increasingly focused on treatment rather than prevention. This, as the ancients would say, is like digging a well when you are thirsty or crafting weapons while already on the battle field. This is not the path to successful health care. There are many reasons for this shift, not the

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least of which is that treatment is a far more profitable business model than prevention. People are beginning to see that despite the advances of the modern treatment paradigm, we are seeing chronic disease rise dramatically all over the world. So they are taking matters into their own hands and paying attention to what they eat, the quality of their rest and keeping their bodies moving. They also are using the original/alternative

—Cheng Man-ch’ing medicine modalities in record numbers with great success. A word to the wise. Be careful about getting caught in the treatment state of mind. If you are injured, if you are under stress, don’t wait until you are in chronic pain to start receiving bodywork sessions. The wellness paradigm wants to help you live without that pain or illness. Eat well, sleep well, move well. Enjoy receiving these gentle, healthful modalities so that living will be a joy.

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PLAY

GETTING BACK TO

Working Out AFTER A BREAK

Whether you were ill, on vacation or just needed a rest, getting back to working out after an absence can be tough. Not only is it mentally challenging; it’s physically important to do it right to prevent injury. In other words — ease your way back in.

ow you get back to your workout is based on how long you were gone and the reason. Was it surgery or illness, vacation or work? The most important thing to remember is to take care of yourself and prevent quick burnout or regression. Don’t expect to jump back into it right where you left off. All that time off changed your body, and you’ll need to get back into it slowly to prevent hurting yourself. You may even be disappointed in yourself if you can’t lift the same weight or run as far without getting winded. Give yourself a break. Start with stretching to help your body get back

into the groove. Integrate a few days of flexibility workouts to increase blood flow and circulation. These also help your range of motion and joint mobility, which can decrease your chance of injury. Focus on your form. Proper form is key to getting the most out of any exercise and restarting a routine is a good time to concentrate on doing an exercise properly to build muscle memory. Because it’s been some time since you worked out, you may need a reminder to flatten your back, stand up straight or hold in your abs. Proper form also helps prevent injury. If it’s been a long break

since you worked out, you may want to think about some new equipment. Maybe new shoes, a new yoga mat or some new workout gear to get you in the mood. Now that you are easing back in, add some cardio. Try integrating light cardio workouts after stretching or yoga. A 20-minute walk can stimulate your mind and get your body moving again. Inside or outdoors, treadmill, elliptical or rowing machine, get that cardio going. You also can go for a low-impact HIIT workout to get back into it. Just remember not to push yourself too hard. After easing back into flexibility and light cardio,

it’s now time to incorporate strength workouts. Exercises like squats, lunges, planks and core work can help. TRX and bodyweight workouts are ideal and create a safe transition because you can work within your fitness level. The CDC recommends weekly goals of 150 minutes of moderateintensity aerobic activity (like brisk walking) or 75 minutes of high-intensity aerobic workouts (like running). Strengthtraining activities make a full-rounded workout. Finally, don’t forget to rest. Give your muscles time to recover so you can be ready to kill your next workout and avoid injuries.

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

Over the Hill il a Tr Faint of Foot NOT FOR

by Blake Herzog

t’s a less than .5 mile, rocky hike, a couple of miles away from the nearest parking lot. It challenges hikers to scramble over unforgiving granite surfaces and ledges while rewarding them with a trek through a riparian cottonwood grove to the lush greenery and occasional waterfall at the base of Watson Lake’s dam. The Over the Hill Trail is an essential piece of the 4.8-mile Watson Lake Loop trail network that allows people to circumnavigate Prescott’s most popular and widely known lake, ringed by the stone walls and boulders of the Granite Dells. It links the Lakeshore and Watson Lake Dam trails just past its northeastern edge through some of the most rugged terrain to be found along the shore, where you’re likely to see some rock climbers in action along the way. If you take the Over the Hill trail east from Watson Dam, you’ll start out in the greenery as the trail follows Granite Creek from its sometimes-muddy origins at the dam and proceeds into the lovely, tree-studded watershed.

Your path will be tricky in spots, but you’ll still enjoy the foliage and the wildlife it shelters. Enjoy the shade while you can because the rest of the trail, once you move away from Granite Creek, has very little of it — for this reason it’s a great choice for winter hiking! Mountain bikers use it, too, but you should be prepared for the technical nature of the rocky portion. The City of Prescott suggests hiking it first, so you’ll know what to expect. The rocky Dells section will test and hone your balance skills as you gradually gain elevation; hiking boots with good treads are a near-necessity in this area, and trekking poles are a great idea for those who are a little less sure-footed. However you go about it, you’re going to see some tremendous sights on this piece of the trail as you walk past soaring granite ridges and enjoy a stand of cottonwood trees along Boulder Creek. The Over the Hill Trail packs a lot into its short distance, and you’ll feel pretty good about yourself once you’ve completed it.

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PLAY

OVER THE HILL TRAIL

Parking fees: $3 at Watson Lake Park, none at Prescott Peavine trailhead lot Uses: Hiking, mountain biking Distance: 0.4 miles Level of difficulty: Moderate to difficult Elevation: 5,076 feet to 5,194 feet

Photo: Chris Hosking

Maintained by the City of Prescott, this trail shares a name with the Over the Hill Gang, a mostly retiree volunteer group that’s helped build out the Greater Prescott trail network since the 1990s. It was established by Prescott National Forest and the Yavapai Trails Association, and anyone interested in joining in can call Chris Hosking, the City’s trails coordinator, at 928.777.1590. This trail is reached from the Watson Lake Dam Trail, accessible from the Granite Dells Road trailhead and the Lakeshore Trail on the east, which connects to the Prescott Peavine Trail.

s t s e V d e t h Weig PLAY

PACK ON THE

Pounds & Benefits

We long for ways to get stronger faster, get our heart rates into the stratosphere, burn more fat quickly and meet all our fitness goals. Meet the weighted vest.

in different directions and find your center. Once the vest is off, you’re more likely to hold onto your awareness of this process and carry it throughout the day, contributing to posture and body awareness..

ou’ve probably heard of them before as a workout accessory used to train professional athletes and elite military recruits. But they’re just as beneficial for the average weekend/ weekday warrior, when used correctly. You shouldn’t wear them for running or other high-intensity exercises until you’ve had a lot of experience with them, and ask your doctor or trainer if you have heart, back or joint problems.

endurance in * Bolsters less time — The way

more calories * Burns and fat — Draping even 10 or 20 pounds over your shoulders and chest can significantly rachet up the intensity of whatever you’re doing — walking, hiking, weightlifting, bodyweight exercises or even just going about your day. You’re pushing yourself harder and juicing up your metabolism, which is enormously helpful

in torching both calories and fat and whittling yourself a stronger figure. muscle and * Builds bone strength — Weighted vests are an excellent tool for resistance training, which increases the pressure on your bones and muscles to rebuild themselves stronger and better than before.

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This is especially important for preserving their power once aging begins to deplete muscle strength and bone density. balance and * Improves posture — Wearing weighted vests while doing anything forces your muscles to engage continuously to shifting weight loads as you lean

weighted vests tax your body also forces you to use more energy during each pullup, squat and every other move you make, improving your endurance more efficiently and letting you reap the benefits. variety to your * Adds workout — Anything to break up any monotony in your fitness regimen is something to treasure and develop, and cycling in and out of using weighted vests can prove how much they improve your performance when you aren’t wearing them.

Spending time with a dog is the best way to rejuvenate and refresh your mind, body and soul.

Find your rejuvenation at 928.445.2666 www.YavapaiHumane.org

ENJOY THE CURRENT ISSUE FROM THE COMFORT OF YOUR HOME WITH AN ANNUAL SUBSCRIPTION

www.nazluxuryliving.com/subscribe

HELP YOUR

Kids Practice

PLAY

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

ids may struggle with self-care skills for a number of reasons. For example, if your child does not tolerate clothing, it’s possible a sensory processing disorder is at play. Occupational therapy for toddlers, babies and school-aged children can help your little one reach all of their self-care goals.

child focus a little more on the task at hand. You may even show them you’re struggling with a task. If they can help you out, they’re very likely to complete the task themselves. You also may set a timer instead of joining yourself. See if your kiddo can beat the timer.

SELF-CARE ACTIVITIES FOR KIDS

Adding upbeat music whenever it is time to do a certain self-care activity can make any task a lot more fun. If your kiddo successfully completes the task, it may be time to celebrate with a dance-off.

Bring out the dollhouse or action figures. Dolls and action figures need something to do, and much of the time self-care is involved in one way or another. Maybe the doll or figure needs feeding, a new dress, help brushing their teeth or maybe a soak in the bath. Include items that involve self-care activities like a toothbrush, hairbrush or clothing.

DANCE-OFF! PANTS OFF!

opportunities to explore what brings them the most happiness in the day. Coloring, running around outside and reading are all great hobbies to take part in outside of busy schedules.

ENCOURAGEMENT, PRACTICE AND PRAISE When you’re at home, the biggest thing you can do to help your child reach

milestones in the self-care department is to encourage, practice and praise. When they start getting older, give them opportunities to practice without help. If you need to step in, that’s OK. Keep practicing, and when they do a good job, give your kiddo a high five, positive words and maybe even a big hug. Kids love hearing they did a good job from you, and they tend to respond to praise better than negative feedback. Focus on the positive, and keep practicing.

SELF-CARE PRACTICE Self-care practice for kids comes along with finding what we enjoy doing in our free time. Give your child

MAKE IT A COMPETITION. Some kids like to compete to test their skills. Who can get this jacket on faster? Adding a little urgency might make your

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 27

Run, Cycle, Lift & Bend

Music TO THE

When it’s time to work out, the essentials include a water bottle, the right shoes and headphones. For most people, the most essential item in that list are the headphones.

ne study found that two out of three people will cut their workout short or skip it altogether without their headphones. Research on music and exercise dates back to the early 1900s when Leonard Ayres discovered that cyclists pedaled faster while a band played. More recent studies show that music distracts people from pain and fatigue, raises moods, increases endurance, reduces perceived effort and may even promote metabolic efficiency. Not only does music distract, but it can motivate and encourage. One study found that after a certain period of

exercise and as fatigue begins to set in, music competes for the brain’s conscious attention and distracts you from noticing how tired you are. Also, music changes your perception of effort, which makes sense. It’s a lot easier to run a few miles on the treadmill listening to Linkin Park or Jay Z. One study even found that those who listen to music on the treadmill increased their pace and distance with less fatigue. And let’s not forget the most important benefit — mood enhancement. Studies show listening to music releases the body’s happy hormones including dopamine and oxytocin and reduces

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cortisol levels (the body’s stress hormone) leading to a more positive mood. And even though most gyms play music, some people must have their own music. Listening to music that is personal becomes more motivational by opening good memories associated with that music. Add to that the endorphins of a workout and you’re on fire. While you’re feeling so good, remember that music can also distract you from pain. Because it’s releasing all those feel-good hormones, this increases your pain tolerance naturally. So don’t forget those headphones, or you’ll have a tough decision to make.

PLAY

Your Path to

Rejuvenation MIGHT BE ON THIS LIST

1. 2. 3. 4. 5. 6.

Open your windows for fresh air. Take a hot shower.

Explore new places through virtual tours. Start a Goodreads account.

Limit social media time.

Stay hydrated. Hydrate, hydrate, hydrate. One of the most powerful (and easiest) ways to stay healthy is to drink water. Keep a water bottle near you throughout the day and drink when you feel thirsty. It’s so important!

7. 8. 9. 10.

Journal your feelings.

Start a Google Hangouts book club.

Find a calming hobby.

Do daily stretches.

11. 12. 13. 14. 15. 16. 17. 18. 19. 20.

Switch up your space.

Have a dance party in your kitchen. Attend a free online event. Decorate your athome workspace.

Have an indoor picnic! Enjoy a cup of tea.

Look up workout videos on YouTube. Make a relaxing playlist.

Sleep in.

Browse through old magazines and books.

21. 22.

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DIY your own beauty products. Subscribe to an online publication.

23. 24.

Take walks — you can even exercise in your backyard.

25. 26. 27. 28. 29. 30.

Bake yummy treats.

Start a skincare routine.

Spring clean your home. Learn random history facts.

Cook simple but healthy meals. Moisturize your hands with lotion.

EVENTS

Findlay Toyota Center

MARCH 3

The Harlem Globetrotters Findlay Toyota Center 7 p.m.

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center

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

YMCA Dance Program YMCA Gymnastics YMCA Youth Basketball YMCA Youth Volleyball

ONGOING EVENTS: Dance & Fitness Classes at Elks Theatre

Prescott Farmers Market Saturdays 9:30 a.m. - 1 p.m. YRMC Parking Lot

www.prescottfarmersmarket.org

Garden Classes

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

Prescott Valley Community Market Every Saturday & Sunday 10 a.m. - 3 p.m.

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

Watson Lake | Photo: Karen Shaw

Local

FEBRUARY 17-21

AIA Basketball State Championships

PLAY

Mental Wellness by Melissa Robbins, Volunteer, The Launch Pad Teen Center

he World Health Organization, in a 2022 fact sheet on adolescent and young adult health, stated the negative effects of ignoring children’s mental health conditions follow them into adulthood, “impairing both physical and mental health and limiting opportunities to lead fulfilling lives as adults.” This means one of the most crucial times to develop wellness skills is during preteen and teenage years. However, many teens’ self-care may be self-led, as the 2021 Children’s Mental Health Report by the Child Mind Institute cited research showing around half of youth in the U.S. “who had a treatable mental health disorder in 2016 did not receive adequate treatment.” One of The Launch Pad’s missions is ensuring all teens in the Prescott area have the opportunity to exercise these skills in a safe, encouraging environment. Here, teens not only build positive social networks, but ensure they’re actively invested in their own wellness and the wellness of others. Making time daily to check in with themselves both mentally and physically can be a great starting point for teens looking to create lasting self-care habits.

Tips for Teens

Health e-Living, a blog run by Chester County Hospital in Pennsylvania, published a list of five questions to gauge your mental health:

* “How am I feeling today?” been worrying * “What’s me lately?” I providing my body * “Am with its basic needs?” am I doing to * “What bring myself joy?” do I have in * “Who my corner?”

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Question five hints at an indispensable aspect of youth wellness: robust support systems. In the Child Mind Institute’s report, Dr. Jill Emmanuelle cites empathy as a uniting factor between herself and young patients during the pandemic: “(It) was effective to be able to share, ‘Yes, I’m worried. I’m scared. I’m not sure what to do.’ There’s been a unifying experience that you don’t usually have in therapy that was and continues to be very powerful.”

Another important aspect of self-check-ins is being nonjudgement. A study published in the December 2018 edition of the Journal of Personality and Social Psychology concluded that, while it may feel better in the moment to ignore or push away negative thoughts or experiences, facing the negativity head-on is what makes a long-term difference. Acknowledgement, acceptance and external support are what pave the way for teen wellness.

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Don’t Forget TO TAKE YOUR

WORKOUT on the Road We don’t want you to let your fab abs go to flab just because you’re on the road for a few days. Here’s some ideas we have for making sure you get your move on while you’re gone.

e’re keeping it to bodyweight exercises so you won’t have to pack anything extra!

sit-throughs — * Plank Start in a “bulldog” pose with your shoulders over your hands and your hips over your knees, which are kept an inch off the ground. Jump your feet back to put yourself into plank position, then back. Then, kick one leg under and through while lifting your opposite hand off the ground until you could

“sit” on the ground with one straight leg. Bring your leg back into the original position and repeat with the other leg. Move rapidly and try to get at least 10 reps in. lunge — Stand * Curtsy with your feet under your hips, then step one leg back and cross over in the other direction, then bend both legs until your front thigh is parallel to the ground, keeping your core engaged and your chest lifted. Push

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yourself up mostly from your front leg and bring your rear leg back under your hip, before repeating on the other side. Do at least 10 reps. boxing — It * Shadow is what it sounds like: Stand with your knees slightly bent and resting on the balls of your feet and begin making sharp yet controlled punching motions into the air, practicing jabs, uppercuts and crosscuts to get rid of all the stress that traveling involves!

PLAY

Time to Take Care of Y-O-U!

by Loree Walden, Marketing Manager, Yavapai Humane Society

uggling all the demands of our day-to-day life can sometimes make us feel sluggish, exhausted, and stressed out. Simple tasks seem overwhelming and frustrating. Sometimes you just want to say, “I give up!” It’s called burnout. It’s important to know our limits and be aware of our health before the amount of demands we’re exposed to pushes us over the edge. Rejuvenation: Taking the time to take care of y-o-u! I know you’re thinking: “When am I supposed to find time to do that?” A lot of us don’t have the right work/life balance. It’s time to start taking more time for that “life” part. Finding time to be still and empty your mind can be challenging, but I’ve come up with a couple ways to give myself a little “escape,” if even for a few minutes. It can be something as simple as laughing. Watch a funny movie or show, escape with a good book or, if you have pets, spend time with them. For we cat people, you know how much fun it is watching them try to catch

that little red dot or watching them roll around with a toy (add some catnip for added fun). For dog people, a good game of hide and seek with toys is always good for a laugh. Or, just rolling around on the floor with them while they climb on you and give you love and slobbery kisses relieves stress. If I’m working at home and just feeling at my wits end, I’ll take a 15-minute break and take my dog out for a walk. Or I’ll take a lesson from the cats and lay down for a short little catnap. Talk about rejuvenating your mind and body! I hung a sign in my bathroom: “New Self-Care: Talk to myself the way I talk to my dog! Hi, sweet girl. You’re so chubby and cute. Want a treat? Need a nap?” Keeping our minds and bodies healthy are crucial to living our best life. One of the hardest things for me is learning to say “no” and realizing it’s OK when I do. Of course, I’ll never say no when it comes to my furry family members who make my life complete and make me realize it’s not all about work, it’s about them (LOL).

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RENEW

ling: SkiAnn COldycIdea by Blake Herzog

any dermatologists over the years have endorsed the concept of not piling tons of products with active ingredients onto your skin every night and risk the irritation and redness they can create, especially those with retinol. It’s finally come into its own after one of them came up with a catchy name and got onto TikTok. Skin cycling became almost inescapable across the social media platform in 2022 with its easy-to-quick-cut steps and adaptability as users decide to move into more advanced routines. Not all experts support this approach, but many followers rave about the soft, non-irritated skin that begins to emerge in as soon as a few weeks. Dr. Whitney Bowe, who coined the term, compares

is Reborn it to giving muscle groups a rest day from working out or using the weekend to decompress and get ready for the next work week. The basic four-night skin cycling routine Bowe has outlined is simple at first glance: exfoliating the first night, applying retinoids or retinol on the second, and “recovering” on the third and fourth through liberal moisturizing to repair the skin barrier, while maintaining a consistent morning regimen. Bowe recommends chemical exfoliant serums over gritty lotions and emphasizes moisturizing is an essential step every night. She says skin cycling is especially effective for those with sensitive skin but also has tips for “gentle” skin cycling as well as an “advanced” skin cycling strategy with fewer recovery nights

and stronger products for those who’ve fared well with the classic combo.

ITS TRUE BEAUTY The real beauty of skin cycling is its adaptability for any skin type, issue or budget, not just the ones Bowe sells on her website. That’s probably also why it’s gotten billions of views on TikTok, as everyone puts their own spin on it with the products they use and the success they have with them. Most everyone cleanses (or double-cleanses) and moisturizes nightly, and some add gentle serums as well. Acne is one skin condition that many say respond well to skin cycling because exfoliation and applying retinol are key steps in the fight against this scourge, along with using benzoyl peroxide

in the morning on your exfoliation and retinol days (only in the morning, as it can block the effects of other products, in particular retinol). If you don’t have trouble tolerating retinol, you can delete one of the recovery days so you can receive more of its benefits. Skin cycling also can help those with milder eczema or rosacea, but those with more severe conditions that need prescriptionbased treatment aren’t going to have as much success with its reliance on over-the-counter products, though prescription retinoids can be used on retinol nights by those who can tolerate their strength. Overall, skin cycling is a safe practice that can improve your skin health, especially if using multiple products seems to be taking a toll on your skin.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 39

RENEW

ACUPUNCTURE:

Tiny Needles Take on

Big Problems

To some, just the thought of needles sends them running in the opposite direction. But if you’re not one of those people, acupuncture may be just what the doctor ordered for chronic pain, headaches, insomnia and more.

cupuncture is a traditional Chinese medicine therapy that balances the body’s energy, known as qi. This energy travels through various energy pathways or meridians throughout the body. When practiced by a licensed, experienced practitioner, acupuncture is a safe and effective therapy for numerous health issues. Practitioners insert tiny stainless-steel needles into specific points called acupoints along the meridians to help rebalance the flow of qi, ultimately working to

restore overall health. Specific spots work to ease pain and discomfort to specific areas of the body. Acupoints release certain chemicals when stimulated, which can prompt an immune response and may help limit the symptoms of health ailments. When a needle is inserted, it penetrates the fascia, a richly innervated type of connective tissue that wraps around all of your muscles and organs. Your body senses a change and responds by sending blood, lymph fluid and

4 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

other nutrients to help the stimulated area to heal. One study found that more than half of people with frequent tension headaches who received acupuncture reported a 50% reduction in the number of days they had headaches. Those who received painkillers and other routine care reported just 16% fewer headaches. There is evidence of positive effects from acupuncture for chronic low back pain, knee pain from

osteoarthritis, migraines, asthma, chemotherapyinduced nausea and seasonal allergies, just to name a few. Some people have even used acupuncture for weight loss. And the good news is that the benefits may last longer than a painkiller. A study in 2017 found that the majority of 18,000 patients treated with acupuncture for chronic pain still had pain-reducing effects more than 12 months after the initial treatment.

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You know how much harder life is when you’re not feeling well? When you’re tired, can’t focus, in pain, irritable and overwhelmed with stress? An energizing vitamin infusion will fill your body with restoration and happiness, so you can get back to your life and manage your ‘to do’ list with clarity and ease! Call to schedule your IV Vitamin and Hydration Infusion today!

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RENEW

Improving Female Sexual Health by Chrissie Seals, WHNP, Salud Spa

any women struggle with female sexual response. Changes that occur with aging can led to vaginal dryness, pain with intercourse, diminished sexual response and decreased desire. Alma Duo is a revolutionary new treatment that is FDA approved for the treatment of female orgasmic dysfunction. The treatment, which is pain free with no topical anesthetic and no recovery time, uses shock

wave technology — focused low-intensity extracorporeal shock wave therapy (LI-ESWT). The procedure is completed in less than 15 minutes. Sessions are twice weekly for three weeks, for a total of six sessions. The treatment itself induces small, microscopic mechanical trauma. This leads to neovascular changes in the female tissue, building new blood vessels. Neovascular changes in turn lead to increased blood flow and increased sensations for women. This patented shock wave therapy triggers wound healing that restores function and can lead to improved intimacy for women. Many women report improved lubrication, less pain with intercourse and improved frequency and quality of orgasms. The cost nationally

averages $500 per treatment or $3,000 for the full series. Patients have reported up to 40% improvement in symptoms and results last up to three years. Many patients choose to do annual “touch up” treatments to maintain results. Alma Duo was originally approved for male erectile dysfunction in 2021 and is the gold standard, a game changer for men, bringing spontaneity back. Shock wave technology originally was introduced in the 1970s for kidney stone fragmentation and has progressed to successful treatments in other fields such as cardiology, orthopedics and presently sexual health. Exciting advances and research in this promising field have brought many patients, both men and women, longlasting natural results.

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RENEW

ere’sBATH HICE

WHAT AN

CAN DO FOR YOU

Pro athletes are not the only ones soaking in ice baths for their health. Even Lady Gaga, as part of her pre- and post-show routine, soaks for 10 to 20 minutes in an ice bath claiming it helps manage fibromyalgia, chronic pain, fatigue and poor sleep.

n ice bath, or coldwater immersion (CWI) therapy, is a sports therapy in which people immerse themselves in ice water. Athletes generally soak up to 15 minutes after a competition or intense training to speed recovery. Here are a few of the benefits of CWI:

COOL DOWN If you ever get overheated when exercising, an ice bath can help cool your body quickly. Contact with cold water helped overheated people cool off twice as fast as alternative methods, one study found.

MUSCLE RECOVERY One small 2020 study found a benefit in terms

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of muscle recovery when athletes used ice baths over a period of 16 days. Longterm effects were stronger than short-term, so you may be in this for the long haul. A 2017 study also found that cold reduces blood flow in the muscles to limit inflammation, swelling and damage to the muscle fibers, leading to more active recovery.

BETTER SLEEP An ice bath could be beneficial hours later. A study investigated athletes who took coldwater immersion after competitions and found it enhanced their sleep.

IMPROVED WELL-BEING CWI has been shown to help with decreased tension, fatigue and negative mood states while also offering pain relief from rheumatism, fibromyalgia and asthma, as well as improving the general well-being of participants. Additional benefits include increased dopamine, lowered cortisol levels, lowered heart rate and reduced water weight. If all this sounds like something you’d like to try, check with your doctor just in case. And don’t shock your body too much at first, ease in slowly and don’t stay in long. Or better yet, start off with hot-to-cold showers to work your way into it.

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

RENEW

ct e n n o C Oral Health TO OVERALL WELLNESS

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

he Global Wellness Institute defines wellness as the active pursuit of activities, choices and lifestyles that lead to a state of holistic health. The key word here is “active.” If one is to attain a state of wellness, you must actively and consistently go after it. There are six primary models of wellness: physical, mental, emotional, spiritual, social and environmental. With reference to each model, how can one actively pursue wellness as it relates to their oral health? Physical: Brush and floss daily. Avoid snacking and limit acidic foods/sugary foods/ beverages. Visiting the dentist regularly is a key component to maintaining good oral health and catching potential issues before they become an even bigger problem. Mental: Learn why your oral health is important and the consequences of disregarding your oral health. Ask your dentist or hygienist how to achieve better outcomes and dental checkups. Emotional: Be aware how the way you feel about your smile, your

breath, etc. can affect your overall attitude and selfconfidence. How do these things influence others? Spiritual: Come up with your “why.” Your body is a temple, take care of it. Dedicating time to do a seemingly small task can have a big and lasting impact. Social: Connect with groups of people focused on their own wellness. Chances are your dentist has a social media page, give them a like and a follow. Ask someone for accountability, preferably someone who lives with you and is willing to share a routine with you. Environmental: Create a bathroom space that is inviting, clean and organized. Make it fun; play music or listen to a podcast. Display motivational quotes or words of encouragement to get you in the right headspace and remind you of your “why.” These are just a few suggestions. Pick one area to focus on, and, once you’ve mastered that, pick up another. Incremental, positive changes over time can help you achieve true wellness and holistic health.

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

All treatment sessions consist of lots of smiles, laughter, and oftentimes “ firsts!” WE PROVIDE INDIVIDUALIZED THERAPY TREATMENT INCLUDING: Physical Therapy • Occupational Therapy Feeding Therapy • Speech Therapy Our Team is here to help! Mon- Fri 8am - 5pm

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With a variety of ideas to stay physically and mentally fit, we explore areas including men’s and women’s health, heart health, nutrition, mental health and more, opening the door to a healthy, robust lifestyle for everyone. Get highlights from each issue of Prescott Healthy Living delivered directly to your inbox by signing up for our newsletter today!

www.prescotthealthyliving.com/copies 47

RENEW

Time to Work

‘Vigor Potential’ ON YOUR

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

et’s increase our “vigor potential” through rejuvenation. Vigor is an active, wellbalanced body with added mental strength that has growth potential; kind of like a plant. There are seven building blocks of life to create a “vigor potential” framework, at least in my view.:

The best * Laughter: medicine ever. The best way * Sunshine: to obtain vitamin D.

The best way * Rest: to restore a tired mind and body. The best way * Water: to purify your insides. Take control of it, * Diet: keep it real (nothing from a box), shop the outside aisle of the store. Take many deep * Air: diaphragmatic breaths daily to improve your oxygenation. The more oxygen, the more fat you burn and the better brain function you’ll have.

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

The best * Exercise: way to assist your body’s detox action; dance yourself clean. I am going to add an eighth building block to this list, a little extra self-care at least quarterly if not monthly. This means allowing yourself to take part in something that refreshes your soul, whether that be volunteering for others or a trip to the ocean or to the mountains or placing yourself on a schedule to receive a body and nerve restoration session.

Maybe it’s just learning to step outside of your comfort zone to learn something new or to learn what your body and mind are capable of. Our lives can change on a dime, so take time to learn your potential. Take time to love yourself enough, to be brave enough to make necessary changes, to be disciplined enough to actually put in the effort to work for your “vigor potential.” When we take time to focus inward and do what is necessary to stimulate positive change in our minds and bodies, we create an extremely high dimensional, well-organized group of new neurons within our brains, kind of like a multidimensional sandcastle. This in turn increases the rejuvenation and wellness potential within the communication between our brain-to-body function. A session of body and nerve restoration is a wonderful way to smooth out any bumps along the way. It’s an hour or so of allowing our bodies and minds time to regroup, restore and refresh without interruptions.

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RENEW

HOW DOES

VirtueRF Microneedling by Aymee Wilson, Owner & Founder, Wilson Aesthetics

irtueRF Microneedling treatment is the newest type of radio frequency microneedling. It has FDA approval. This treatment does more than treat fine lines and wrinkles on the face, neck, hands and body, it uses skin rejuvenation with a combination of microneedling and radiofrequency (RF) energy to increase collagen and elastin production. It works on all skin types.

BENEFITS OF VIRTUERF MICRONEEDLING This is a nonsurgical, minimally invasive treatment. The depth and frequency of the energy can be changed so each patient gets a treatment that fits their needs. For the right people, the treatment can:

Produce skin rejuvenation.

* Get rid of sun damage. firm, create * Tighten, more elasticity. wrinkles, * Lessen fine lines, creases.

* Treat active acne. scars from * Fade stretch marks, acne and other conditions.

HOW LONG DOES IT TAKE TO WORK? Results are seen immediately but it can take up to four to six weeks to see the full benefits. More than one treatment is usually needed for most patients. 3 treatments are recommended for the best results!

WHAT HAPPENS DURING TREATMENT? Treatments are quick, virtually painless, and

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Work?

patients can return to their normal activities immediately after the treatment. This makes RF Microneedling a great solution for men and women who want younger, blemish-free skin without surgery or downtime.

WHAT TO EXPECT AFTER YOUR TREATMENT? After your treatment, you can expect to be slightly red. You will want to stay out of direct sunlight for 5-7 days. After 2-3 days, your skin will start to become dry and have a sand-paper

feel. Don’t pick or touch your skin to avoid any irritation. Your provider will give you all post-care instructions and product recommendations for after your treatment.

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RENEW

Yoga Poses

n i a P k c a B p l e H Can Low back pain has several causes, but the most common is lack of core strength.

oga, which is known for boosting your core among many other benefits, can be one of your tools as you seek relief. There are several poses that, when done correctly, can build up your abs, obliques and other key muscles without aggravating your issues. Here’s a sample. Move into these poses slowly, and don’t try anything that’s beyond your level of experience. Stop if you feel new pain or discomfort in your lower back. pose — Kneel * Cat-cow and put your hands on the floor in front of you to get into tabletop pose. Inhale deeply while curving your lower back downward and bringing your head up, tilting your pelvis like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.” spinal twist — * Seated Sit on the floor or on a folded blanket in a cross-legged position.

Elongate your spine, and as you inhale place your right hand flat on the floor behind you and your left hand on your right knee. On the exhale, move deeper into the twist while looking over your right shoulder. Hold for five breaths, then switch sides. Repeat several times. pose — Lie on * Locust your stomach with your

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legs extended, arms against your body with palms facing up and chin resting on the mat. Inhale and lengthen your legs and spine, then exhale and lift your head, shoulders, chest and legs off the ground, extending your arms behind you. Hold pose for three to five breaths. windmill pose * T-spine — Lie on your back and

form a “T” with your arms out to the sides. Bend your knees and inhale as you lift your feet off the floor, bringing your knees over your hips to form a right angle. Exhale and lower your knees to your left. Keep your shoulders on the mat. Hold for 1 to 2 minutes. Bring your legs back to center and switch sides.

RENEW

e t a n e v u j e R BY TALKING YOURSELF INTO

New Thoughts & Habits by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

hat is your definition of rejuvenation? When I hear the word, I instantly think new energy! Gaining new energy is as easy as starting with selftalk. So, as we dive into this new year, let’s approach new thoughts and make them new habits. Wellness seems to be a combination of mind, body and soul coming together. What we think is what we become. If we want to be more positive, then we need to start talking to ourselves a little better than we perhaps normally do. For instance, how many times have you looked in the mirror and said to yourself: “I need to lose 10 pounds” or “I don’t

like the way this or that looks” or “I feel so tired and old”? These thoughts can create overwhelming feelings of not knowing how or where to start gaining that rejuvenating feeling you seek. Try this when you look at yourself in the mirror and think: “I get to lose 10 pounds, it’s a privilege. And I’m capable of working out, moving my body, bettering my health and reaping the benefits of natural good energy release. I have the choice to, and will do what I need to do.” Rejuvenation to oneself takes work, but it’s worth it. So as you move into the 2023 choose better language, positive self-talk. And, watch what it does for you!

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RENEW

w o H Rejuvenate Your Wellness IV VITAMINS & HYDRATION

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

tress and fatigue can take a toll on our bodies, often leaving us feeling sluggish and worn out. While it’s easy to reach for coffee or energy drinks to give us a quick boost, they’re often only temporary solutions. However, there is an alternative that is gaining popularity — IV vitamin and hydration therapy. Let’s explore why this option might be right for you. IV vitamin and hydration is the process of infusing vitamins, minerals and other nutrients directly into the bloodstream through an intravenous drip. It helps replace lost fluids in the body, providing relief from dehydration. It also helps restore electrolyte balance and provide essential nutrients that may be lacking in your diet. It can also help reduce stress and fatigue, boost your immune system, improve digestion and even increase your natural energy levels. One of the biggest benefits is improved overall health and wellness.

The infusion of nutrients into your body can help replenish lost minerals due to natural causes such as sweat or dehydration caused by illness or such strenuous activities as exercise or travel. Regular IV treatments can help to improve one’s sleep quality, reduce inflammation, enhance cognitive performance, improve skin health and appearance, prevent headaches and migraines, speed up recovery time after surgery, injury, illness, pregnancy, delivery, etc. In addition, this will reduce stress levels by helping you feel relaxed and rejuvenated. Additionally, it also can give you a boost of energy without needing to rely on sugary drinks or caffeine-laden beverages to get through your day! IV vitamin and hydration is becoming increasingly popular among those looking for a safe way to rejuvenate their wellness. While decreasing unhealthy lifestyle habits such as drinking too much caffeine or alcohol, you can feel amazing after an infusion.

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If you’re feeling constantly exhausted and run down despite getting enough sleep and eating wellbalanced meals regularly then it might be time for you to consider IV hydration therapy as part of your wellness routine. By taking advantage of this revolutionary new

supportive option, you could benefit from increased energy levels and improved immunity while quickly restoring balance within your body — all without having to make any major lifestyle changes. So why wait? Revitalize your wellness today with intravenous vitamin hydration.

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RENEW

PUT THE TIME IN TO

Maintain Oral Health by Dr. Anson Hooper, DDS, Hooper Family Dental

ne of our favorite things to do as a family is to travel. For us, it brings relaxation, rejuvenation and renewal. Getting outside and enjoying nature in some way is one of our favorite past times on these trips. We find trails and do a lot of hiking and biking, earnestly trying to stay active. We have been blessed with the beautiful outdoors, and there is so much to see and do here in northern Arizona. For each of us, rejuvenation means something different.

For us it’s getting away to the outdoors, but for many it might include being pampered at a spa, for others something as taxing as spring cleaning might do the trick, and yet for many others it’s wrapping up in a blanket and catching up on a favorite book. Whatever rejuvenation means for you, take the time, find the time; it’s

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important for your wellness and overall health. The ability to maintain health through the prevention and treatment of oral disease is an important element of wellness. Extensive research shows that oral health plays a critical role in disease prevention, longevity and healthier living. As we age, our mouth is more susceptible to issues like cavities and gum disease. These infections can cause tooth loss and spread to your bone and gum tissues, which can

eventually lead to a shrunken, aged face. A growing amount of research has also linked poor oral health to heart problems, dementia and immune system issues, so staying vigilant is a central component to overall wellness. Health and wellness are collaborative, you can’t neglect any part and expect that another focus will make up for it. By caring for our teeth with routine exams and cleanings, many of these issues can be identified early and in most cases prevented. That’s why preventive techniques are at the forefront of rejuvenation and wellness in oral medicine. Life can be busy and overwhelming at times if you let it, but if you put in the work and take time for yourself every now and then, it goes a long way!

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RENEW

Make Time to

e t a r o g i v n i e ,R x a l e R , Renew by John Murphy, Founder, Make 100 Healthy

e always seem to be on the go, go, go! There never is enough time in the day. So much to do, so little time. It’s exhausting living in our fast-paced world. If we don’t consciously take the time to slow down, we can overwhelm our senses. Whew! It’s time to take a deep breath and just be. I have lived an actionpacked life. Worldwide travel. I started, built and

sold businesses. I raised kids and have worked literally 30 days or more without a day off many times. About 20 years ago, I hit a wall. I had no energy, felt sick and tired and just couldn’t get myself motivated to do anything. My body hurt; my neck ached. It was like I just got old overnight. It was depressing. What I did to restore my body, mind and spirit was not revolutionary, rather more evolutionary. That’s

why I feel qualified to share some tips on how I got out of the funk and created a sustainable and healthy life, The first thing I had to change was my mindset. I could not relax. I was always thinking about or working on a project, an event or a new product I was developing. I had a hard time sleeping because my mind was constantly racing. What changed? I realized that I was rushing

through life, sapping the joy of today for the reward of tomorrow. Once I committed to the following habit changes, the quality of my life improved immensely.

HERE ARE THE THINGS YOU CAN DO TO REJUVENATE YOURSELF: 1. Start each day with an attitude of gratitude. 2. Stretch and exercise daily. 3. Sleep when you’re tired — without guilt! 4. Eat real food, in moderate portions. 5. Consciously do deep, slow breathing daily. While these things seem second nature to me today, it took time to get comfortable with them. Give yourself permission to take time for yourself. Listen to your body. Love the journey of life, not the destination. As the saying goes, “Stop and smell the roses.” That’s a great mantra to live by. Remember, today is a gift, and that’s why they call it the present.

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NOURISH

Postbiotics and their Benefits by Valerie Demetros

ou probably know about probiotics, the living microorganisms found in certain foods, such as yogurt, sauerkraut and some cheeses that are essential to good digestion. But science is now concentrating on postbiotics and their benefits. Essentially, when you eat foods with probiotics it helps your digestive tract by promoting the growth of beneficial bacteria and other microorganisms in your gut microbiome, a collection of tiny beasties living in your intestines. Prebiotics act as food for those probiotics. Foods with healthy amounts of fiber like beans, whole grains and some vegetables will break down in your gut to create elements that help probiotics to grow and flourish in your gut. Postbiotics are the waste left behind after your body digests both prebiotics and probiotics. Waste products don’t sound like something you want in your body, yet these are

responsible for various important health-boosting functions in your gut. Postbiotics include organic acids, bacteriocins, carbonic substances and enzymes and result naturally from the existence of microorganisms living in your gut. Healthy postbiotics also include such nutrients as vitamins B and K, amino acids and antimicrobial peptides that aid in slowing the growth of harmful bacteria. Shortchain fatty acids, another postbiotic, help healthy bacteria flourish. The microbes in probiotics are transient, which means they pass through the body and don’t usually form permanent colonies in the gut. This is why taking probiotics consistently is important because they don’t last. Research indicates that most of the positive effects we used to attribute to probiotics may actually be due to postbiotics. They also may provide the basis for the proper

processing of prebiotics, promoting a healthy prebiotic population. Mainly, the sources for postbiotics are probiotics that can help increase the postbiotics in your gut such as fermented foods like kefir, tempeh and kimchi as well as soft cheeses, yogurt, sourdough bread and miso soup. Like prebiotics and probiotics, some postbiotics can also be found as supplements. The benefits of postbiotics include lowering blood sugar, preventing obesity, treating diarrhea and supporting a strong immune system. In some studies, people with inflammatory bowel disease were not helped by probiotics and yet when given postbiotics they were protected against some inflammation. Another study found that some postbiotics have helped with seasonal allergy-induced runny, stuffy noses (rhinitis) and when taken for two to three months significantly reduced eczema symptoms.

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Sick,Toxic

NOURISH

YOU MAY NOT BE

YOU MAY BE

by Vickie Johnston, Owner and Founder, H2O Health

our body is amazing, but if it doesn’t have what it needs to do its job it just won’t work. Just like your car, the radio knob can break, and many other small things can go wrong, and the car will still go down the road but not at optimal performance or functionally. Put diesel in a gas motor and watch what happens. The human body is the same way; you have quadrillions of processes going on, 24/7. When all the systems do not function, the whole body begins to break down and fall apart, system by system. The body must cleanse before it will use its energy to heal. Clean water is your body’s best defense. I am not talking about RO (reverse osmosis) water or bottled water. Neither have what your body needs to do its job optimally because they are void of minerals and/or acidic. The bottled water biz has made billions, while simply filtering the

chlorine out, and in many cases is no better than tap, sometimes worse. We are on a mission to teach people what we have learned about staying healthy in today’s overburdened toxic world. Most fresh food is treated with pesticides with oil-based petroleum added that don’t wash off, even foods labeled organic. Organic growers can use pesticides,

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they just must be on the outside of the food, not put on the ground to be absorbed by the root system. We all must become wise consumers; you and your family’s health depend on it. We are what we eat and drink. Doctors say our children’s health will be worse than ours due to a lifetime of eating and drinking water

and nutrient deficient food full of chemicals. Start today by simply drinking clean water. I like what Deepak Chopra says: “The definition of health is returning to wholeness. If you take care of your well-being, you have contributed to the wellbeing of the world.” “Take control of your health before someone else does!”™

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NOURISH

Try Spirulina FOR A NUTRIENT-PACKED

BOOST Spirulina’s origins as an algae, dark bluish-green hue and unusual taste are three strikes against it for some people, but those who can get past the unique profile of this popular dietary supplement stand to gain a lot of nutritional power.

vailable in powder, tablet and liquid form, it’s rich in high-quality protein along with nutrients and such antioxidants as iron, copper, thiamin, magnesium, potassium, riboflavin, calcium and omega-3 and omega-6 fatty acids. In powdered or liquid form it’s most often combined with water, yogurt and smoothies but can be added to just about any kind of food. Here’s what you stand to gain:

chronic disease * Lower risk — Spirulina’s main active ingredient is

phycocyanin, which has strong antioxidant properties that fight oxidative damage and the inflammation it creates, which contribute to cancer, type 2 diabetes, heart disease, dementia, asthma and other long-term conditions. cholesterol * Reduced and triglyceride levels — “Bad” HDL cholesterol and triglycerides have long been linked with heart disease because they leave fatty deposits in blood vessels and harden arteries.

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Spirulina brings down your levels of both while also increasing “good” LDL cholesterol and protecting it from oxidation damage. allergy * Fewer symptoms — If you struggle with hay fever during one or more seasons, a little spirulina in your life can help to tame it. Studies have suggested it can be effective in reducing sneezing, coughing and other symptoms by blocking histamines, chemicals that can cause an overactive immune response.

in blood * Decrease pressure — Several studies have pointed to spirulina’s positive effect on both systolic and diastolic blood pressure, especially for people diagnosed with high blood pressure. It’s believed to increase production of nitric oxide, which acts as a signal for your blood vessels to dilate allowing freer flow. blood sugar * Better levels — Some studies have shown spirulina can bring down fasting glucose levels in those with diabetes, though more research is needed.

, s o a h C t s d i AmWe All Deserve NOURISH

to Thrive

by Caterina Vaticano, Owner, Happy Life Snacks

lourishing is our given birthright. That’s right, we all deserve to live a healthy and fulfilling life. Having managed more personal development conferences than I can count, I can honestly tell you that people from all walks of life are plagued with self-worth wounds, feeling as if they ultimately don’t deserve to truly be happy and thrive. We also find ourselves in extremely

challenging times and we unconsciously absorb a lot of the stress, fear mongering, pain, opinions and negativity thrown at us from every angle. It’s quite a lot to manage, yet the encouraging news is that we can get a grip on one key thing, ourselves and the choices we make amid what seems to be uncertainty and chaos. Here are some tips to ponder if flourishing and well-being are what you desire:

1. Start censoring and limiting what you’re watching on television, social media and even the news. You’ll be surprised on how much better you’ll feel over time if you choose to replace dark programming with something uplifting. Just do it. 2. Make better choices around what you’re eating and drinking. It’s scientifically proven that food has a huge impact on our mood and clarity. Beware of fad diets, they are an “industry” laden with false hope and promise for a better life. Instead, trust your body and instincts. What makes you feel energized, clear and light? Pay attention and you’ll see patterns. Don’t quit indulging on your favorite foods either, that’s not practical nor is it

sustainable. It’s about learning to play a game of balance. Choose wisely more often than not. Prioritize yourself with the strength and the love you deserve, and judging is not allowed. 3. Eliminate toxic relationships from your life; the blood sucking leeches and chaos junkies. Make a list of the people in your world that uplift you and spend more time with them. If you don’t have anybody like that now, challenge yourself to be more like that person you want to befriend. You’ll be surprised that you’ll start attracting more of that into your world over time. This list is not a cure all, but a start to advocating for ourselves and to go after what we deserve — wellness and fulfillment. Happy New Year, and may we all flourish.

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NOURISH

Create a

n o i t o P Love FOR YOURSELF

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

n February, we celebrate Valentine’s Day and commemorate love. The heart is the universal symbol of love, so how can we show our hearts some TLC? Stress is the one of the most detrimental factors that can negatively impact our hearts. From causing inflammation to increasing blood pressure and ultimately causing heart attacks, stress can severely decrease our quality of life and shorten our life span. So, the first ingredient in our love potion is stress management. Coping mechanisms may include overeating, smoking, alcohol consumption or medications, but when endeavoring to lavish our hearts with some TLC, healthy stress coping strategies are preferred. Some examples include engaging in a hobby, finding your bliss, taking hot baths, spending time with people you enjoy, etc., with the

ultimate goal to generate more positive energy. Our next ingredient is physical activity. The heart is a muscle, so exercise is a great way to tone this very important organ. Physical activity can range from walking to organized sports to dancing! The key is to find an activity you enjoy and commit to regularly, engaging in it for at least 150 minutes per week. Next, let’s look at hydration. Dehydration can lower our blood pressure, cause involuntary muscle contractions and reduce oxygen levels in our blood. To support adequate hydration, the goal is to drink half of our body weight in ounces by including water, herbal teas, coconut water and consuming foods with higher water

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content such as fruits and vegetables daily. Our fourth ingredient is electrolytes. Our bodies require an important balance between sodium (salt) and potassium to function properly.

Overconsumption of high-sodium foods may lead to high blood pressure, while inadequate potassium intake may lead to fatigue, muscle cramps and abnormal heart rhythm. Ditching the salt shaker and eating more fruits and vegetables (to increase potassium intake) daily will do wonders for your heart. Our final ingredient is healthy fats. There are important health differences between animal and plant fats. One of the healthiest fats is olive oil with antioxidants and its monounsaturated and polyunsaturated fats, which reduce bad cholesterol levels in our blood, lowering our risk of heart disease and stroke. Extra-virgin olive oil is the best choice as it retains more of the natural antioxidants. Lastly, olive oil can also be used when baking!

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NOURISH

Move Yourself

Wellness

INTO

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

023 is rolling right along, and dare I say most of you have given up on any resolution you have made for this year already. So do you give up or start again? Wellness is essential for each of us at every age. You won’t be in the same condition you were, you may be frustrated, but just starting is a step in the right direction. Remembering why you started a program or thought that movement was important to you is a great place to start. Movement is different from exercise; cleaning your house is movement but not a portion of an organized exercise program with goals. Changing your thoughts on the movements you can make is an important step. You don’t “have to, or should,” you “choose to” is the thought to embrace. Movement in all its forms can manage stress, anxiety, energy and boost your mood, giving you a feel-good effect. Movement can give you a healthier, more resilient body that bounces

back after hard times. It is still recommended that we move a minimum of 20 minutes a day. When starting back this is a number to strive for. You can begin by moving everything for 30 minutes. I recommend 1-minute workouts on the top of the hour; just one exercise for that minute. Then go back to work or get water. I can’t say it enough, water is essential for good health and most of us don’t get enough. Rejuvenate your 2023 by finding your enjoyable movement. If you like it, you will likely continue to do it for a long time. The longer you continue your wellness journey, your confidence increases, your immune system and cardiovascular health likely increase, and you are a more positive person. Whatever you choose to do, do it outside in nature, listening to music you like or with people you enjoy.

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IN THE NEXT ISSUE

Home Technology Advantages

LIFEST YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

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

Insider Tips

NOURISH

to Maximize Salad Gardens

by Ken Lain, The Mountain Gardener, Watters Garden Center

alad greens are so easy to grow they are the perfect starter plants for new gardeners and those short on space. Leafy salad greens like lettuce, spinach, chard and kale are grown for their foliage. You don’t spend time tending plants waiting for fruits to form or tying vines that use vast amounts of garden space. Provide a good rich garden soil and start planting.

2. NEVER LET THEM WILT OR DRY Varieties of lettuce are up to 96% water. That gives insight into the importance of regular irrigation. Lettuce plants love cooler weather, so when it’s warmer outside, it is essential to water a salad garden to delay your plants from bolting. Maintain a consistent water schedule for crispness and flavor. Morning is ideal.

1. PLANT WHEN YOUR GARDEN SOIL IS COOL, EVEN FROSTY Leafy greens are best planted as soon as the ground thaws in spring through April and again in September and October when night-time temperatures are below 45 degrees. Bright days and cool nights bring out the flavor of leafy plants and prevent them from bolting into bloom. Summer plants bolt quickly with an off taste.

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Irrigate every two to three days; aim for 1 inch of water a week.

3. HARVEST FREQUENTLY Many people prefer the taste of baby leaves, so the sooner you cut, the better. Picking the foliage often signals the plant to grow more leaves instead of producing seeds. Harvest leaves from small plants like arugula, mizuna, spinach and spring

mixes in 40 days when only a couple inches tall. Take the older outer leaves first. If a plant starts bolting or looks like its time in the garden is over, pull it and plant new seeds.

4. WATCH FOR BUGS Aphids are the most common insect found on leafy greens in the garden and the easiest to correct. Bugs focus on the tougher, older leaves; one more reason to harvest often. Spray with an organic product at the first sign of bugs. Remove any discolored leaves that have holes.

5. STARTER PLANT IN SPRING, SEED IN AUTUMN Spring garden soil is so cool you will have more success growing starter plants. The added maturity allows harvest literally in days instead of a month. In autumn, the ground is warm, so seeds germinate quickly.

The paper content of this publication has been certifiably reforested via PrintReleaf – the world’s first platform to measure paper consumption and automate reforestation across a global network of reforestation projects. LEARN MORE AT PRINTRELEAF.COM

photo: flickr.com/nicholas_t | CC BY

NOURISH HEALTHY

Recipes QUICK

Bacon-Wrapped Scallops by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Scallops are wonderful sources of protein. This seafood is rich in zinc, potassium, B12 and other important micronutrients, making them a great addition to a healthy diet. Ph

This delicious dish can be served as an appetizer or as a low-carb meal!

o: ot B

ti s

Wild-caught scallops

Bacon strips, pasture-raised

1 tbs

Grass-fed butter

½ tbs

Pink salt

2 tsp

Black pepper

2 tsp

Red pepper

Toothpicks

1 2 3

Preheat oven to 375°. Pat scallops dry with cloth or paper towel. Individually wrap scallops with bacon, securing with toothpick. Mix seasonings in a small dish to

combine, then sprinkle both sides of scallops. Place on heat-resistant tray and bake for 8 to 10 minutes until scallops have become translucent and tops are golden.

Serves 4 as appetizer; 2 as meal | Prep Time 15 mins

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

NOURISH KETO

Sausage & Egg Breakfast Bowl Make these bowls ahead of time, and you’ll have a quick, keto, satisfying breakfast for days. Add your own veggies or meat, substituting bacon, ham or your favorite protein.

5 oz

Baby spinach and baby kale (mixed)

1 clove

Garlic, crushed

4 tsp

Olive oil

1 cup

Red bell peppers, sliced

1/3 cup

Mushrooms, sliced

½ lb

Breakfast sausage (or bacon)

6 med

Eggs

2 tbs

Heavy cream

3 tbs

Shredded Mexican cheese

½ med

Avocado, sliced

Salt and pepper to taste

1 2 3 4

Heat a large nonstick skillet over medium heat and add 2 teaspoons of olive oil and garlic. Sauté 1 minute. Add spinach and kale and mix until wilted. Season with salt and pepper to taste. Remove greens to a separate bowl. Using the same skillet, heat 2 teaspoons of olive oil and add peppers and mushrooms. Sauté until soft and cooked through, about 5-6 minutes. Remove peppers and mushrooms and place in a bowl. Spray the skillet with nonstick cooking spray and place over medium heat. In a blender, add eggs, a pinch of salt and cream

5 6 7

and blend until mixed. Then pour egg mixture into pan and cook scrambled eggs as you like them. Remove eggs to a separate bowl. Using the same pan once more, spray with cooking spray and add sausage. Cook until brown with no pink showing. Finally, add a bit of all the ingredients including cheese, except the avocado, into three bowls equally and cover. Store in the freezer or fridge. When heating them, place in microwave for a few minutes until warm. Top with avocado. Enjoy.

8 9

10 11

Serves 3 | Prep Time 30 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 7 3

NOURISH WHOLE 30

Chinese Chicken Salad Enjoy this paleo and Whole30 approved entrée salad with dates added for natural sweetness, fiber and antioxidants. 2 cups

Chicken, cooked & cubed

4 cups

Romaine lettuce

1 cup

Red cabbage, shredded

1 cup

Carrots, shredded

½ cup

Almonds, sliced

Medjool dates, chopped

Green onions, chopped

DRESSING 2

Medjool dates, chopped

3 tbs

Coconut aminos

3 tbs

Rice vinegar

2 tbs

Olive oil (extra virgin)

1 tbs

Toasted sesame seed oil

1 clove

Garlic, peeled

½ inch

Ginger

½ tsp

Black pepper, ground

½ tsp

Salt

1 tsp

Garlic powder

1/4 cup

Water

1 2

Blend dressing ingredients and let dates soak while creating the salad. Combine salad ingredients in a large bowl.

3 4

Once dates have softened, finish the dressing by blending the ingredients until smooth. Toss salad with dressing to taste.

Serves 6 | Prep Time 10 mins

74 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

For added zest and citrus flavor, try adding mandarin oranges to the mix!

NOURISH

VEGETARIAN

Spaghetti Squash Casserole This casserole is comforting and warm, with gooey cheese. And by using spaghetti squash, not only is the recipe vegetarian but it’s also naturally gluten free.

1 med

Spaghetti squash

1 med

Zucchini, shredded

2 tsp

Kosher salt

½ med

Onion, chopped

½ bunch

Flat-leaf parsley, chopped

¼ cup

Basil, chopped (or ½ tsp dried)

2 lg cloves

Garlic, minced

½ tsp

Garlic, powdered

2 tbs

Butter

1 tbs

Olive oil

28-oz can

Crushed tomatoes

½ tsp

Ground pepper

½ cup

Parmesan cheese, grated

2¾ cups

Mozzarella, shredded

1 2 3

Preheat the oven to 375°. Butter a 9 by 9 casserole dish. Grate zucchini and place in a strainer. Toss with a pinch of salt and place the strainer over a bowl to draw out moisture. Carefully slice spaghetti squash in half lengthwise. Scoop out seeds and place cut side down on microwavesafe plate. Add ½ cup water to the plate and microwave on high for 10 minutes. Scoop out insides and shred once cooled. Place a deep-sided skillet on medium heat and add 2 tablespoons of butter and olive oil. Add onions, cooking until just translucent, about 4 minutes. Add garlic and sauté for 1 minute. Squeeze out moisture from zucchini, then add

4 5 6

to the onions along with the parsley and basil. Stir and cook for 1 minute. Stir spaghetti squash into zucchini mixture and cook about 2-3 minutes. Heat tomatoes for about 4-5 minutes in a separate pan, seasoning with salt, pepper and powdered garlic. In the casserole dish, spread half of the squash mixture. Layer half the mozzarella and Parmesan evenly over the squash, then layer in the rest of the squash and cheeses. Bake for 30 minutes or until cheese is bubbly. Top with chopped parsley. Let stand for at least 10 minutes before serving.

7 8 9

Serves 4-6 | Prep Time 60-65 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 75

NOURISH

FAMILY FRIENDLY

One-pot Spanish Chicken and Rice Unexpected company won’t fluster you. In just 30 minutes, serve a satisfying meal of seasoned chicken and tender rice. Use a colorful skillet and serve right on the table. Add a salad or grilled veggies to complete this last-minute dinner.

4 lg

Chicken breasts (boneless and skinless)

Or 6 med

Chicken thighs

3 tbs

Olive oil

1 cup

Jasmine rice, uncooked

2¼ cups

Chicken broth

1 med

Lemon

1 tbs

Parsley, fresh and chopped

SPANISH SEASONING MIX 2 tsp

Smoked paprika

1 tsp

Garlic powder

1 tsp

Salt and pepper, each

1½ tsp

Ground cumin

1 tsp

Chili powder

½ tsp

Cayenne powder (optional)

¼ tsp

Italian seasoning

76 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

1 2 3 4 5

Whisk together ingredients for the seasoning mix in a small bowl. Set aside. Thinly slice half of the lemon and juice the other half into a small cup. Pour 2 tablespoons of olive oil over chicken in a medium bowl. Toss to coat. Sprinkle half of seasoning mix in the bowl and toss to cover front and back of chicken. Pour 1 tablespoon of oil into a large skillet over medium heat. Add chicken and cook 2 to 4 minutes on each side to brown.

Remove and set aside. Transfer chicken to a plate. (It won’t be cooked through, don’t worry.) To the skillet add rice, chicken broth, lemon juice and remaining seasoning mix. Stir to combine. Return chicken to the pan on top of the rice. Do not stir. Cover the pan and cook for 20-25 minutes until liquid is absorbed, rice is tender and chicken is cooked through to 165°. Garnish with lemon slices and freshly chopped parsley and serve.

6 7 8

Serves 4-6 | Prep Time 30-35 mins

NOURISH VEGAN

Slow Cooker Vegan Chili This vegan chili straight from the slow cooker is the perfect end to a chilly winter day. And, extra can be frozen and used at a later date.

2 cups

Navy beans, soaked overnight

2 cups

Black beans, soaked overnight

1 cup

Grain mix (or quinoa)

1 lg

Yellow onion

3 cloves

Garlic

1 med

Red bell pepper

1 med

Green bell pepper

1 cup

Sweet corn

2 14oz cans

Diced tomatoes

2 14oz cans

Tomato sauce

5-6 cups

Vegetable stock

1 tbs

Cumin, ground

1 tbs

Paprika

Bay leaves

Salt and pepper to taste Toppings: Vegan yogurt, avocados, lime, tortilla chips

1 2 3

Soak beans and grains overnight in water. Or, use canned beans and quinoa. Add ingredients to slow cooker and stir to combine. Cook for 6 to 8 hours on high.

4 5

Serve hot with a scoop of vegan yogurt, chopped avocados, lime and tortilla chips. Will last for three months in the freezer.

Serves 8 | Prep Time 15 mins

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

health & wellness

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

Aesthetics & Wellness

Aboost Wellness and Salon 543 W. Gurley S. | 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

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

Chiropractic

Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202 Prescott Family Chiropractic 728 N. Montezuma St., Ste. A Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600

Salud Spa 130 W. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 928.272.7853

Adjust to Health 6546 E. 2nd St., Ste. C Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044

Studio Rox - Advanced Aesthetics & Plasma www.studio-rox.com | 928.351.1555

Advanced Chiropractic Center 728 N. Montezuma, Ste. A | Prescott, AZ 86301 928.778.0147

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

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

Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522

Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638

Salberg Chiropractic 202 N Granite St. No. 210 | Prescott, AZ 86301 928.445.2004

Bennett Clinic 7749 E Florentine Rd. Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200

Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448

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

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

Cardiology

Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781 Cornerstone Family Chiropractic 2225 E State Route 69, Ste. A Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477

Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiacare.info | 928.759.7009

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

Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601

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

Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824

Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607

The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355

Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106

Thumb Butte Medical Center 3124 Willow Creek Rd. Prescott, AZ 86301

New Life Chiropractic 172 E. Merritt St., Ste. B Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818

www.thumbbuttemedicalcenter.com

928.445.7085

78 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

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 East. State Route 69 Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759

Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581

Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980

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

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

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

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

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

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

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

Prescott 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

Dietician & Diabetes Care DSMT Associates 2245 Skyline Dr. | Prescott, AZ 86303 www.dsmtassociates.com | 928.255.4599

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

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

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

Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

Dr. Eric R. Nelson 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Sunwest Dental 8256 E AZ State Route 69 Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433

Melinda M. Martin, M.D. 907 Ainsworth Dr. | Prescott, AZ 86305 www.drmelindamartin.com | 928.777.0070

Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Prescott Modern Dentistry / Every Kid’s Dentist 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550 Prescott Periodontics 3124 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340

Dermatology

Arizona Dermatology Group 2820 N Glassford Hill Rd. No. 103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553 Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr. | Prescott, AZ 86305 www.sunwestderm.com | 928.445.7546 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

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

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

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 79

Dignity Health, Yavapai Regional Medical Center West 1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org | 928.445.2700 Hospital Northern Arizona VA Health Care 500 AZ-89 | 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 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 More MD 2286 Crosswind Dr. C | Prescott, AZ 86305 www.moremd.net | 928.216.3160

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

IV Therapy

Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363 Partners in Health Care Naturally 343 S. Montezuma | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900 Prescott Naturopathic Medical Group 810 W. Gurley | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

Neurology

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

Neurophysiologist

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

Neurosurgery

James-Marco Health 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

Occupational Therapist

A Better You IV Bar 8100 E. State Route 69 Prescott Valley, AZ 86314 www.abetteryouivbar.com 928.421.4292

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

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

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

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

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

8 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2

Oncology Optometry

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

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

Pain Management

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

Pediatrics

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

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599

Fornara Eye Center 1680 Willow Creek Rd. | Prescott, AZ 86301 www.fornaraeyecenter.com | 928.637.6883

Yavapai Pediatrics 3001 N Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470

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. #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 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 Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

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 | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

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

Optima Medical 2075 AZ-69 | Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-89 | 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 Prescott Complete Care 1947 Commerce Center Cir, Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723 Priola Primary & Palliative Care 3105 E Clearwater Dr., Ste. B | Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400 Start Moving On 914 E. Gurley St., Ste 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

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

Recovery - Addiction

Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

Canyon Crossing Recovery 819 W. Gurley, Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254

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

Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447

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 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085 Vitality Care Center 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804 Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. | Prescott Valley, AZ 86314 www.windsongprimarycare.com | 920.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.848.7456 Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906 Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. | Prescott, AZ 86305 928.778.1806 Pathways Counseling, LLC 1000 Ainsworth Dr., C320 | Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747

Morris Health MD 3196 N. Windsong Dr. Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211

Optima Medical 203 S Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573

Pronghorn Psychiatry/Stoneridge Center 5940 E Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com | 928.583.7799

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 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 Silver Sands Recovery 3636 Crossings Drive | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

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

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 2 8 1

“Just being surrounded by bountiful nature rejuvenates and inspires us.”

Photo: Karen Shaw | Watson Woods Riparian Preserve

–E.O. Wilson

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 Dr. Donald Huang

(928) 771-1011 (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. 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 (928) 708-4545 Dr. Greg Keller 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. Evan Simonson

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

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

(928) 771-5282 (928) 771-5282 (928) 771-5282

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

CALL TODAY TO BOOK YOUR APPOINTMENT

928-350-5484

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

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