Prescott Healthy Living - Vol. 4 No. 3 by Nei-Turner Media Group

VOL. 4, NO. 3 prescotthealthyliving.com

Farm to Table

Benefits of proper

HYDRATION Helps HEADACHE Dehydrated tissue around the brain shrinks causing extra pressure and headaches. More OXYGEN & NUTRIENTS Improves transport of nutrients and oxygen in the blood. Curb HUNGER studies show a glass of water curbs hunger pangs.

NOTHING BEATS CLEAN, TOXIN-FREE WATER! Boost your BRAIN Increases mental activity and eliminates foggy thinking. Improves your MOOD If you’re dehydrated, you can feel tired, cranky or irritable. May help BLOOD increase blood volume, blood pressure and heart rate. Better ENERGY 1% drop in cellular hydration is equal to 10% net loss of metabollic efficiency. Metabolize FAT optimize kidney and liver function and improves fat metabolism.

Smoother SKIN Helps skin look smoother, healthier and younger. Helps CONSTIPATION Improves digestion and colon function. Better elimination. Better DETOX Improves toxic waste elimination. Reduces stress on kidneys.

Better DIGESTION. Crucial to proper digestion, being hydrated may help relieve acid reflux.

Happier BONES & JOINTS Water helps minimize joint pain and damage caused by friction.

Better Physical PERFORMANCE Reduce fatigue, improves vital function & motivation while decreasing oxidative stress.

Drop by our store located in the Prescott Gateway Mall between Dillards and Pennys

ShopLocal

with Yavapai County’s BEST Clean Water Source!

928-899-7504 h2oHealth.com h2oHealth. com

These statements have not been evaluated by the FDA and are not intended to diagnose, cure, treat or prevent any disease. The information provided is for educational purposes only and should not be considered as medical advice. Contact a physician for medical issues or advice.

H20HEALTH H20 H20HEALTH H20 HEALTH HEALTH WATER WATER&&HEALTH HEALTHSOLUTIONS SOLUTIONS Your Yourhealthy healthy water water store store and and soso much much more! more! Our Our 1 Million 1 Million H20H20 Whole Whole Home, Home, ZERO ZERO Maintenance Maintenance Treatment Treatment System System

$5,295 $5,295 is effective is effective for dissolving for dissolving and preventing and preventing scale,scale, inhibiting inhibiting ON ONSALE SALENOW NOWcorrosion, corrosion, as well as well as reducing as reducing chlorine chlorine and other and other toxic toxic chemicals chemicals

$3,299 $3,299 INCLUDES INCLUDES INSTALL INSTALL

fromfrom your your household household water.water.

Alkaline Alkaline Water Water Filtration Filtration Systems, Systems, Whole Whole House House Filtration Filtration & Total & Total Health Health Solutions Solutions

opLhocpaLoca h Everyone EveryoneFilters FiltersTheir TheirWater Water S S

l l

with with

Yavapai Yavapai County’s County’s OurOur bodies bodies filter filter the the water water we we drink. drink. BEST BEST CleanClean WaterWater Source! Source! • According • According to the to Environmental the Environmental Protection Protection Agency,Agency, there’sthere’s over 85,000 over 85,000 chemicals chemicals in useintoday use today in the USA. in the USA. Only • 91 Only of those 91 of those pollutants pollutants are regulated are regulated by the by Safe the Safe Drinking Drinking WaterWater Act (SDWA). Act (SDWA). • According • According to numerous to numerous studiesstudies a toxicabody toxicisbody a sick is body. a sick body. •

Stop by Stop thebyH2O theHealth H2O Health Store Store in the in Gateway the Gateway Mall, toMall, learn to learn We will Weshow will you show allyou water all water is different is different and why and drinking why drinking the the more.more. cleanest cleanest water water possible possible matters matters to yourtohealth. your health. We areWe passionate are passionate about about raisingraising awareness awareness concerning concerning toxic toxic chemicals chemicals and drugs and drugs that are that found are in found drinking in drinking water today. water today.

WEWE DRINK DRINK WATER WATER EVERYDAY EVERYDAY OFOF OUR OUR LIFE! LIFE!

Buy Buyaafilter filterororBE BEaafilter! filter! ™

™

Think Think you you can’tcan’t afford afford a whole a whole homehome waterwater system? system? ThinkThink again,again, we’rewe’re offering offering 12 months 12 months interest interest free free You You will be willspending be spending less less for a for whole a whole homehome waterwater system system than you thanare younow, are lugging now, lugging withwith approved approved credit. credit. all that all that heavy heavy water. water. You You can can taketake backback all your all your taps.taps.

Drop Drop byby our our store store located located in in thethe Prescott Prescott Gateway Gateway Mall Mall between between Dillards Dillards and and Pennys Pennys or or order order online online or call... or call...

928-899-7504 928-899-7504 ••h2oHealth.com h2oHealth.com The information The information provided provided is foris educational for educational purposes purposes only and onlyshould and should not benot considered be considered as medical as medical advice.advice. Contact Contact a physician a physician for medical for medical issues or issues advice. or advice.

VOL. 4, NO. 3

CONTENTS

Farm to Table

Boost your Health with a Farm-to-Table Lifestyle Time to Check out these Veggies & Fruits

14 16

| PLAY | Sprints Accelerate Benefits of Running Heavier Weights or More Reps? Embry-Riddle Jan Alfano Trail Great for Newbies Buy it Best, Fresh Locally Proper Breathing Revs Up Workouts Mental Health To-do’s for Anyone’s List Local Events Ways to Help your Child Blossom Taking the Plunge into Cold Water has its Perks Pickleball is Good for your Health Strong Footwork Strengthens your Body

20 22 24 26 28 30 31 32 34 35 36

Share your Farmers Market Haul with Fido

| RENEW | Biohack Yourself into a Healthier Life Healthy Food & Beverages Lead to Healthy Teeth Make Self-Massage Work Faster with Lacrosse Ball Your Tongue Holds Mighty Power Relieve Acid Reflux Naturally Insomnia Impacts Mental Health & Well-being Sticks to Nylon: The Evolution of the Toothbrush Kenalog Injections Deal with Inflammation Choices for a Healthy Planet Consider These Keys to Self-Sustainability Get the Most Out of your Farm-to-Table Diet with IV Vitamins

| NOURISH |

38 60 40 62 42 64 44 65 46 66 68 48 50 70 52 Recipes 72-77 54 health & wellness 56 78-81 58 Q&A 82 Little Hands Can Help your Garden Grow

Loving Ourselves: A Love Affair Worth Fighting for

Know the Science Behind your Salt Cravings

Whole Food Plant-based Diet is Easy from Farm to Table

Where Did your Food Come From? Are you Sleeping?

How to Prune & Care for Roses

DIRECTORY

Jion Sommer, Living Proof Naturally

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

OUR AUDIENCE MAY BE YOUR AUDIENCE

REACH YOUR TARGET MARKET EACH MONTH BY PRINT, WEB, SOCIAL MEDIA, DIGITAL & E-NEWSLETTER CONNECT WITH PASSIONATE READERS WHO ARE COMMITTED to improving — and investing in — their health and wellness

Prescott.Healthy.Living PrescottHealthyLivingMagazine

Bring the Farm

TO YOUR TABLE prescotthealthyliving.com

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’ve all heard that we’re supposed to avoid highly processed food to improve our health because the harmful ingredients they tend to contain have been linked to heart disease, diabetes, obesity, cancer and other chronic health problems. Farm-to-table eating, or getting as much of your food from local sources with minimal alteration from their form on the field, is the easiest way to avoid the evils of overprocessing, but may seem unrealistic when there isn’t a lot of farming going on in your area. The good news is that there’s usually more of it happening out there than you think. The Yavapai County Farm Bureau lists eight local farms and vineyards on its website. The Arizona Cattle Growers Association lists 16 meat producers in our county. You can find plenty more by trolling every farmers market you can find. Have fun discovering where the growers are and who the growers are!

EXECUTIVE PUBLISHER Elaine M. Earle, CPA ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Vice President of Sales & Marketing Julie Turetzky, Director of Public Relations Jacey Bailey, Executive Sales & Marketing Assistant 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

Be well,

Laurie

Associate Publisher

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.

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

HELPING YOU REDISCOVER & MAINTAIN YOUR YOUTH SIGNUP FOR OUR

ME MB ERS HIP PRO GR AM TO REC EIV E EXCLUSIVE DISCOUNTS!

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

CALL TODAY TO BOOK YOUR APPOINTMENT

928-350-5484

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

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

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

www.nazluxuryliving.com/subscribe

We care for women. For over four decades, Prescott Women’s Clinic has been the go-to quality medical practice in the local community for obstetrical and gynecological care for adolescent girls and women.

| 7600 E. Florentine Road • Prescott Valley

www.prescottwomensclinic.com FOLLOW US ON SOCIAL MEDIA

PrescottWomensClinic

PrescottWomensClinic.PWC

Advertiser Index Aboost Wellness and Salon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Cardiac Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Espire Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Gourmet Beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 H2O Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

in the next issue RELAXATION

Happy Life Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Hooper Family Dental . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Keep Smiling Family Dentistry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 MTO Janitorial, LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Pate Complete Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Women’s Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Pulmonary and Sleep Private Care PLLC . . . . . . . . . . . . . . . . . . . . . 29 Spectrum Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 The Doctor’s Office . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Turney Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . 7, 84 Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

1 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

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

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

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

928-759-7009

3185 N. Windsong | Prescott Valley, AZ 86314

www.cardiaccare.info

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

l a c o L

HEALTH ENTHUSIASTS

Dr. Joshua Allen

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

Heather Burgoyne Owner, Soar Pilates

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

Jodi Gilray-Szostak

Dr. Anson Hooper

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

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

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

DDS, Hooper Family Dental

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

Lynell Cavner

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

Carl Johns

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

Cathy Clements

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

Anita Farrelly & Jessica Dickinson Co-Founders, Aboost Wellness

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

Vickie Johnston

Ken Lain

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

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

Owner and Founder, H2O Health

Owner, Watters Garden Center

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

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.

Loree Walden

Aymee Wilson

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

Caterina Vaticano

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.

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. 3 13

FEATURE

r u o y t s o o B

Health

WITH A

Farm-to-Table

LIFESTYLE

by Blake Herzog

arm-to-table living is far from a new concept. It’s how most of humanity lived for thousands of years. After the industrial revolution inserted trains, trucks, processing plants and supermarkets into the process that made food more widely available but less healthful, a handful of chefs collaborated with local farmers to build menus showcasing the freshness and flavor of locally sourced ingredients and birthed the modern farm-to-table movement in the 1970s. Yet the food sector has continued its march toward globalization and industrialization, and even its “fresh” fruits and vegetables are frequently transported thousands of miles away from where they originated, bearing the traces of chemicals used to keep them looking like new but with their nutrients significantly degraded. This also contributes to global warming and other environmental calamities. Leading your own farm-to-table life can be difficult at first, but here are a few ways to get you and your family on the road to improved health.

KNOW WHERE YOUR FOOD COMES FROM Learning the countries of origin for your food can be a great wake-up call — you may be looking for imported food for special occasions, but do you really want to get all of your grapes from Chile? Finding the source is easier with packaged food and produce but even unbundled veggies and fruits often have individual UPC labels that include, in the small print, where it was grown.

SMALL CHANGES ADD UP Look for one food-shopping habit you can shift to a more local, sustainable source. For example, find one or two farmers market vendors who sell phenomenal produce and resolve to buy all of your carrots and beets, for example, from their booths. Then, move on to a local butcher shop that prioritizes sustainably and ethically raised meats from within the state. Keep educating yourself on other alternatives — you’ll be pleasantly surprised by how many options you have.

EXPLORE CSA (COMMUNITY SUPPORTED AGRICULTURE) OPTIONS There are many ways to support your local farmers, but one of the

best is to join what’s known as a CSA, a subscription-based service in which one or more growers provide a weekly selection of just-picked crops to customers. Their formats can vary; some offer home delivery while others bring boxes to a pickup site. In most cases you won’t have much say over which products you get. The upside is they’re at their peak of flavor and nutritional power, and you’re always discovering new ways to use them, especially the less-familiar ones. Paulden-based Whipstone Farms runs the most established CSA serving Greater Prescott, and keep your ear to the ground to find others!

GROW YOUR OWN Don’t dismiss this idea: Despite our cold winters and rocky mountain soil there is a lot we can grow here and there’s no such thing as a “black thumb.” It often takes a little patience and education, but most backyards here can yield tasty, goodfor-you carrots, radishes, corn, eggplant, garlic, peppers and much more.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 1 5

FEATURE

o t e m Ti VEGGIES & FRUITS CHECK OUT THESE

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

s spring is upon us, this is an ideal time to start making healthful decisions by buying seasonal produce to increase your daily fruit and vegetable consumption. Data from the Centers for Disease Control and Prevention indicate that only 33% of adults meet the daily recommendation for fruit consumption and only 27% get the recommended vegetable servings. Among the various benefits of consuming fresh produce in their season, let’s highlight the following:

* Increased availability economical * More way to add variety to your diet

* Best flavor nutritional * Highest content of vitamins, minerals, antioxidants, etc. There are several ways to locate seasonal produce besides your local grocery store such as cooperatives

(CSA), local food directories, farmers markets or you can always grow your own. Local farmers markets provide seasonal fruits and vegetables all year round, and their number is on the rise in the United States as buying local has become a popular consumer trend. Farmers markets also feature other locally grown foods such as meats and honey, and some for them also accept SNAP/ EBT cards. Check out a quick reference list of seasonal produce:

SPRING (MARCH, APRIL AND MAY) VEGETABLES:

* Asparagus * Celeriac * Collards * Radishes * Cucumber * Potatoes

1 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

* Sorrel * Spring greens * Savoy cabbage * Cauliflower * Artichoke * Watercress Sprouting * Purple broccoli * Spring onion * Spinach * Peas * Fennel FRUITS:

* Apricots * Avocado * Asparagus * Jackfruit * Mango * Strawberries * Rhubarb * Pineapple Enjoy these seasonal fruits and vegetables and always be open to try them in new recipes!

Travel is Back! We Are Ready TO HELP YOU BOOK YOUR NEXT TRIP!

www.roxtravel.com 928.227.3211 tori@roxtravel.com

FULL SERVICE TRAVEL AGENCY CREATING CUSTOM TRAVEL ITINERARIES TO DESTINATIONS ACROSS THE GLOBE DOMESTIC & INTERNATIONAL • EXCURSIONS & TOURS • EXCLUSIVE ACCESS

FEATURE

r ou y re a h S Farmers Market Haul WITH FIDO

by Loree Walden, Marketing Manager, Yavapai Humane Society

arm-to-table eating isn’t just for humans! While at the Farmers Market, remember there are many items you buy for yourself that can be incorporated into your pet’s diet. are high * Carrots in fiber and low in calories, which make them a perfect snack for you and your pup. They help your dog’s dental health by lightly scraping along their teeth to prevent plaque buildup. They contain potassium, magnesium, manganese, vitamins K, C, B and a high amount of vitamin A, which provides healthy skin and supports their immune system and eye health. tastes better * Nothing than fresh eggs.

However, eggs are also high in fat, so limit intake to one or two eggs a week — hard boiled or scrambled; no seasonings. green beans are * Fresh very beneficial for dogs. They’re high in fiber but low in calories, which makes them a great treat for dogs who are overweight. They’re also full of iron, magnesium and vitamins C, K and A, which help with eye and heart health, blood pressure and immunity. peppers are * Bell another doggie treat. All colors of bell peppers are safe, but red bell peppers are the most nutritious; they contain vitamins A, B6, C and E, which provide health benefits like green

They contain protein, riboflavin, selenium and biotin, which all support nail and skin health.

1 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

beans and carrots do, and most dogs like the sweet taste. My little girl is a bit overweight and having issues with her liver, so my vet suggested switching from store-bought canned food to a healthier option. I boil a chicken breast and cut it up into small pieces. I add cooked brown or white rice, cut up cooked green beans, shredded carrots, finely cut up peppers, scrambled eggs and bone broth specifically formulated for dogs. When it’s time to eat, I add the contents of a probiotic capsule my vet prescribed. I also cook lean ground

beef or ground turkey for variety. Check with your vet before starting a new homemade diet to ensure your dog is getting all the nutrients needed. It’s still a work in progress to get her to eat healthier. Some days she’ll walk up to her bowl, sniff it, and look at me like “you want me to eat THIS?” Other days she can’t get enough of it!

Invest in

y pp a h

with a healthy home.

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

WoodsidePrescott.com | 928-842-8090

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

MES

ARE HA

Y PP

PLAY

Sprints

Accelerate

BENEFITS OF RUNNING

What’s most important is to get moving. But you might as well do it fast, at least once in a while. Physical activity of any intensity is linked to reduced blood pressure and lowered risk of death from cardiovascular disease or any other cause.

ore, though, is almost always better, and if you’re running at all then sprinting, or running at or near your maximum speed, will expand your muscles, endurance and athleticism quickly and efficiently. Beginners, consider 30-second sprints with one to two minutes of resting or slower walking/ running in between. To be more specific:

It boosts your heart health — Sprinting pushes your heart rate higher than jogging or more moderate running and conditions your circulation system to move blood and oxygen around your body more efficiently, reducing your resting heart rate for better overall health.

burns more fat — * ItSprinting spikes your metabolism and keeps it humming for up to 90 minutes afterward as your body continues to recover by seeking more oxygen and returning to its resting state. To do this, it turns to fat to provide energy, and so the amount you have shrinks. builds muscle mass * Itthroughout your body — This is especially true in your legs and core, but this activity fires up every part of your body by building lean muscle mass, which takes place when your body synthesizes protein. Studies have shown that sprinting can speed up this process by 230%. strengthens your * Itbones — Sprinting is

about as high-impact a workout as you can get as you pound your feet onto the surface and the shock waves travel through your body. Taxing your bones this way, provided you don’t have any pre-existing conditions that weaken them, forces them to reconstruct themselves better than ever. flexes your brain * Itpower — Bouts of running as fast as you can helps train your nerve signals to fire as quickly as possible in the correct sequence to keep up with your pace, a skill that transfers to other sports and daily activities. It also pumps out endorphins, which improve your mood and raises brain-derived neurotrophic factor

(BDNF), a protein that boosts brain connections and repairs damaged brain cells while protecting healthy cells. Form is critical for any type of running, and to get the most out of sprinting you should adopt the classic gait — running on the balls of your feet while keeping your elbows at 90-degree angles while pumping your arms as close to your body as possible. You should pull your knees straight up and make sure your feet land right under your hips. Sprinting on a flat surface or a treadmill will produce the same fabulous results, but most coaches advise you not to do it more than two or three times a week so you can recover from the stress it can put on your body.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 2 1

PLAY

HEAVIER WEIGHTS or More Reps?

Working out with higher weights and fewer reps versus lower weights and more reps is a hot debate. The only definite is that picking up any weight is better than nothing. But how much and for how long depends on your intended result.

f you’re just starting out, start low and work your way up. Lower weights will help you master your form to prevent injury, and then increase reps or

weight to challenge your muscles and stamina. If you are looking to sculpt your muscles, start with a moderate weight for 8 to 10 reps. You can

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

also keep your weights low and train to fatigue, meaning your last two reps should be a challenge. If you don’t need a break after your set, you aren’t challenged enough. If you want a sleek and toned look, stick to lower weights with higher reps. To start, grab 5-pound dumbbells with high reps. If your body feels bored or the workout is too easy, add a higher weight or add resistance bands. Of course, if just building strength is your end goal, heavy weights are the answer. Remember, strength is relative. If you’re not picking up progressively heavier weight, then you’re not building strength. You need to constantly load your muscles to

build new fibers. One study revealed that after eight weeks of strength training, those who lifted heavier weights with fewer reps had more strength. But the study also showed that people who lifted with lower weights but high reps had more muscle-building activity. Regardless of the weights and reps, consider mixing higher weights and fewer reps or lower weight and more reps into your workout to keep your body in its best condition and to keep yourself from getting bored. Basically, if you are doing the same workout over and over with no substantial increases in load, sets or frequency, you will see a decrease in positive changes.

A house without a dog, is like a garden without flowers...

Let your day bloom with happiness! Opt to Adopt from

928.445.2666 | yavapaihumane.org

Embry-Riddle Jan Alfano Trail

j Parking Areas !

Jan Alfano/Embry Riddle Trail

Jan Alfano/Embry Riddle Trl Circle Trl

Elevation 5162' - 5276' 2.35 Miles 153' Total Elevation Gain

Other Trails Major Roads

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

1,800 Feet

PIO NE

Jan Alfano Trail 0.5 Miles

Pioneer Park Ball Fields

j ! j !

j !

WILLOW LAKE

Tr a

W IL

LO W

CR E

La k

j !

Embry Riddle Trail 1.85 Miles

Yavapai County Health Dept.

illo

j !

added contrast and breathtaking views. This isn’t really a nature trail, as it veers past parking lots and auto dealerships, but you will get some nice views of the ERAU campus on the east end and the Pioneer Park ballfields and Willow Creek Dog Park on the west. The elevation change on this single track trail is minimal but basically starts higher in the west and runs downhill as you head toward the basin where Willow Lake is located, with plenty of small hills and swerves to keep everybody interested. You’ll be passing mostly through shrubbery that hugs the side of the trail, with a fair number of oak trees and a stray pine here and there. Overall there isn’t a whole lot of shade to be found along the route, so remember to bring extra water when coming out here in the summer.

900

yT ra Le ga c

he Embry-Riddle Jan Alfano Trail is a relatively flat route that zigs and zags through the scrubland south and east of Embry-Riddle Aeronautical University (ERAU) and is considered an excellent training ground for mountain bikers and anyone else starting to explore the endless opportunities of Greater Prescott’s outdoor adventures. Kids of all ages can tear through this stretch on the way to the Legacy and Brownlow trails of Pioneer Park or over to Willow Lake Park. Both ends of it tunnel under Pioneer Parkway and Willow Creek Road to give anxiety-free access to those who aren’t as comfortable on the busier streets of the area. Traversing this little slice of chaparral gives you panoramic views of Granite Mountain to the west, Thumb Butte to the south and Mingus Mountain to the east, along with much smaller ridges for

by Blake Herzog

For downloadable maps visit: www.prescotttrails.com

Great

FOR NEWBIES

WILLOW LAKE RD

PLAY

EMBRYRIDDLE JAN ALFANO TRAIL

Parking fees: None Uses: Hiking, mountain biking Distance: 2.35 miles Level of difficulty: Easy Elevation: 5,162 feet to 5,276 feet

Map: City of Prescott

This path maintained by the City of Prescott connects the Legacy Trail in Pioneer Park to the Willow Lake Trail in the park of the same name, much of it running through property owned by Embry-Riddle Aeronautical University. Part of the Prescott Circle Trail, it was rerouted and extended in 2015 to allow for construction of a new ERAU dorm and to create a route geared to beginning mountain bikers. The western portion within Pioneer Park is named after the woman recognized as the founder of Yavapai County’s trail system. It can be reached from downtown Prescott by traveling north on Montezuma Street, following it around as it becomes Whipple Street, then turning right (north) onto Willow Creek Road. To reach Pioneer Park turn left when you reach Commerce Drive, then turn right in front of Kayla’s Hands Playground and drive to the parking lot at the end of the road. To reach Willow Creek Park, stay on Willow Creek and turn right into the parking lot for the park and dog park.

PLAY

Buy it Best, Fresh Locally by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach

arm to table: The most glorious meal you can have. Freshly grown are the best nutrient-dense foods. Prescott has an amazing farmers market — the farms are local and the food planted, harvested and sold season to season. These foods are the most organic you can come by. When locally sourced, they aren’t sprayed with multiple chemicals or been packaged and shipped from out of state to your grocery store. Most local farms even let you come to their location. The more you can shop for your groceries at the farmers market, the better! The Prescott Farmers Market is Saturdays from 9:30 a.m. to 1 p.m. at 900 Iron Springs Road. There’s all kinds

of good information on the website, so visit www. prescottfarmersmarket.org. Scout out the chefs and restaurants here in Prescott that source ingredients and menu choices straight from local farms. Two of my favorite farms are: Farms, * Whipstone which does community supported agriculture (csa) shares, at 21640 Juniper Ridge Road, Paulden. Bell ranch (delicious * Lmeat), 987 Ferguson Valley Road. If you are reading this and haven’t been to the market yet, do yourself a favor and make your next home-cooked meal a true farm-to-table meal!

2 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

Targeting your luxury consumers in NORTHERN ARIZONA

Prescott • Prescott Valley • Payson • Wickenburg • Cottonwood • Sedona • Flagstaff • Verde Valley

VOL. 3, NO. 3

LIFES T YLE • WELLNESS • DESIGN

Email laurie@roxco.com or call 928.350.8006 for more information.

PLAY

g n i h t a e r B r e p Pro REVS UP WORKOUTS

When you’re in the middle of an intense sweat session, you generally aren’t spending a whole lot of time paying attention to how you breathe — you’re just getting it done, anyway you can to survive.

ut exactly how and when you inhale and exhale does impact how efficiently you take in oxygen, and impacts your endurance as you push yourself further toward your goals, whether you’re strength or cardio training. Shallow or erratic breathing can lead to lightheadedness or other problems that will cut your progress short. You can optimize the inflow of oxygen, outflow of carbon dioxide and everything else that happens during respiration through diaphragmatic breathing, which draws from this muscle at the bottom of your lungs rather than the upper chest.

Doing this will completely fill your lungs and help you brace your core, as the diaphragm is one of the muscles that make up this central powerhouse.

STRENGTH TRAINING The recommended breathing technique here is probably better

2 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

known and more widely followed. Exhaling when you lift a weight (including bodyweight) and inhaling as you lower it reduces the risk of such internal effects as raised blood pressure, hernia and blood vessel strain during exertion and gives you more power so you can lift more weight with less effort and gain strength that much faster. Pursing your lips while you exhale drains the oxygen more slowly so you can benefit from it as long as you can.

CARDIO EXERCISE Theories on the optimal breathing pattern for running and other aerobic exercises vary, but inhaling and exhaling as deeply and evenly as possible is always a sure bet. This brings in more nitric oxide to expand your blood vessels and increase blood flow into your heart, powering you as you jump or stride ahead. The right interval varies between people, but once you find the rate that works for you — for instance, three foot strokes while running or two complete pedals while cycling — you’ll be surprised how much of a difference it can make to your performance.

Dr. EL-Harakeh is accepting a limited number of patients with chronic lung diseases/chronic breathing problems at his new practice, Pulmonary and Sleep Private Care on Ruth Street in Prescott.

THE PRACTICE IS DEDICATED TO: • Optimizing health and improving quality of life. • Improving overall health awareness and arming patients with enhanced health education and selfmanagement guidance based on routine exams. • Decreasing morbidity of pulmonary diseases and unnecessary hospital visits with ongoing assessments detached from medical necessity. • Treatment of acute lung conditions not needing hospitalization or ER visits.

Dr. El-Harakeh will continue to see patients with sleep disorders and mild pulmonary conditions at the Prescott and Prescott Valley EZSleep lab locations.

Mohammad-Ali EL-Harakeh MD, FCCP, FACP For more information and to apply for membership at Dr. EL-Harakeh’s program call us at: 928.362.8231

PLAY

Mental Health

To-do’s

Eat a balanced diet with plenty of fruits, vegetables and protein.

2. 3.

Dance while you do your housework.

Think about all the good things that could happen during that meeting you’re dreading.

4. 5.

Clean one space, no matter how small.

Start taking one step toward changing something in your life, even if you’re not sure what the second step will be.

FOR ANYONE’S LIST

11.

12.

Practice gratitude in your mind or on paper at least once or twice a day.

When you’re feeling stuck, do one activity that will get your heart rate up.

Watch funny videos on YouTube or your favorite streaming service.

Prioritize your relationships with everyone, including cashiers and baristas.

Start a new home or creative project or pick up one you haven’t finished yet.

13.

Take time to learn how much sleep you need to function the next day, then get it!

14.

10.

15.

Spend half an hour walking or hiking in nature.

Make a “done” list instead of a “to-do” list to remind yourself of your progress.

3 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

Meditate, even if you’ve tried it in the past and didn’t like it. Eat a full breakfast in the morning.

16.

Put things you’re looking forward to on your calendar, including TV shows and book releases.

17. 18. 19. 20. 21.

Volunteer.

Surround yourself with positive people.

Move your body as much as you can. Start a backyard garden. Appreciate the simple things in life.

EVENTS

Findlay Toyota Center 7 p.m.

MARCH 25

Madness 3 On 3 Basketball Tournament Prescott YMCA

MARCH 25

NAZ Wranglers vs. Duke City Gladiators Findlay Toyota Center 6:05 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

MARCH 3

The Harlem Globetrotters

PLAY

Ways to Help your

Child Blossom by Jodi Gilray-Szostak PT, DPT, C/NDT, NTMTC Jodi Gilray Pediatric Therapy

to you). Every opportunity or chance you get, tell them something new about life or their world. You can even sing or incorporate some storytime to get in more practice with language and communication. You should be the teacher of language, not the TV, the tablet or other techy device that offers language learning. Kids benefit far more from face-to-face interactions.

irst, put down the phone. Eye contact, social interactions and addressing your child face-to-face are completely irreplaceable when it comes to your little one picking up on communication skills that connects them with others. It doesn’t matter if you’re little one is 1 month old or 10 years old. This small action moves mountains. Children raised by parents frequently distracted by their phones tend to become more negative and less resilient into adulthood.

YOU’RE THE ROLE MODEL You are your child’s very first guide in life. Children are likely to repeat what their parents do and say. This includes everything from future career choices to how they manage their time with technology.

SPRINKLE IN THE POSITIVITY Words matter. Becoming conscious about the words we use and how

STICK TO A ROUTINE we talk about others makes a difference in your child’s development. Kind words spread kindness, and your little one will pick up on that habit from their very first role model.

EAT AS A FAMILY Eating as a family reduces the risk of substance abuse, mental health problems and eating disorders. Kids who frequently eat with

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

their family often have higher resilience and selfesteem. Plus, when you’re at the table with those you love, you get an extra opportunity to connect and have conversations, which benefits your child’s social development.

DROWN YOURSELF IN WORDS Be sure to engage with your little one by talking to them (even if they don’t speak words back

Nobody is a master of routines because let’s face it, life happens, and sometimes it happens hard. During those hard times, you’ll be glad you have a routine in place because routines help create feelings of safety and control. If the current home routine can improve, start small. Maybe you organize a clearer routine just for the evening such as homework comes before play and play comes before dinner and dinner comes before wind-down time.

WANT TO RECEIVE Prescott Healthy Living Magazine

FREE* BY MAIL? *Arizona mailing addresses only.

www.prescotthealthyliving.com/copies

PLAY

Taking the Plunge INTO

Cold Water HAS ITS PERKS

For most people, jumping into an ice-cold lake may not sound like fun. But recent findings show it may be a great way to boost your mental health and cardiovascular system — and combat weight gain.

ost cold-water swimmers say they feel a sense of joy, and studies show that cold-water swimming activates endorphins, which the brain produces to make you feel good. Since cold-water swimming is also a form of exercise, and exercise has been proven to treat depression, it’s a win-win. And along the same lines, because cold-water plunges place stress on the body physically and mentally, many studies have linked them to stress reduction. Most coldwater swimmers also report feeling calmer and more relaxed after a dip. For your physical health, when your body is plunged into cold water, this forces blood to the surface and helps to warm your extremities, which in turn flushes your veins, arteries and capillaries. Now folklore states that a cold shower/bath will repress sexual urges, but cold-water swimming increases libido. A dip

in cold water boosts estrogen and testosterone production, increasing fertility and libido. If you’re looking to lose weight, cold-water swimming makes the heart pump faster and the body work harder to keep everything warm, meaning more calories are burned. Taking a dip in icecold water decreases “bad” body fat, one study found. It also boosts the

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

development of “good” fat that helps burn calories and combat obesity, cardiovascular disease and diabetes. Additional benefits include lowering cholesterol, boosting the immune system, helping autoimmune inflammation, easing pain and speeding recovery from sports injuries. If you’d like to give coldwater immersion a shot without jumping into a

lake or pool, one simple way in the shower is to gradually lower the water temperature to cold for 30 to 60 seconds. You also can skip the warmup and go right for a cold shower. Try an ice bath by adding ice to water until the temperature is 50 to 59 degrees F. Aim to stay in no more than 10 to 15 minutes. Of course, talk to your doctor first if you have a heart condition or other health concerns.

Pickleball

PLAY

IS GOOD FOR YOUR HEALTH

by Tammy Sherrill, Espire Sports

ickleball is one of the fastestgrowing sports in our country right now. It is a sport combining elements of tennis, badminton and table tennis. It is played on a badmintonsized court with a net slightly lower than that used in tennis. Players use a solid paddle to hit a wiffle ball over the net. The game can be played as singles or doubles.

Pickleball is a relatively new sport that originated in the United States in the 1960s and has since gained popularity worldwide. It is known for being easy to learn, fun to play and suitable for players of all ages and skill levels. It is a fun and fastpaced sport offering a range of health benefits. It is a low-impact sport that is easy on the joints, making it suitable for people of all ages and fitness levels. It benefits:

Cardiovascular health: The back-and-forth nature of the game improves cardiovascular endurance and coordination.

Playing pickleball also can help increase lung capacity, lower blood pressure and improve overall cardiovascular health.

Weight loss: Pickleball is a great way to burn calories and lose weight. According to the American Council on Exercise, a person who weighs 155 pounds can burn around 300 calories in an hour of playing pickleball.

Improved muscle tone: Pickleball requires a lot of movement, which can help to improve muscle tone in the legs, arms and core.

flexibility * Increased and balance: Pickleball requires players to move in all

directions and to be able to change direction quickly. This can help to improve flexibility and balance. health: * Mental Pickleball is a social sport often played in groups. It provides an opportunity to meet new people and improve social connections, which can have a positive impact on mental health. Pickleball * Low-impact: is a low-impact sport, which means it puts less stress on your joints than such other sports as tennis or basketball. This makes it a great option for people who have joint problems or are recovering from an injury. Overall, pickleball is a fun, engaging and healthy sport that can be enjoyed by people of all ages and skill levels. With its low-impact nature and its ability to improve cardiovascular health, muscle tone, flexibility, balance and mental health, pickleball is a great way to stay active and healthy.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 3 5

PLAY

Strong Footwork

STRENGTHENS YOUR BODY

by Heather Burgoyne, Owner, Soar Pilates

ootwork is an exercise taught to the most novice to advanced student. I would consider it the foundation of the Pilates practice, which makes sense considering your feet are the foundation of your body. Your foot has 29 muscles (combined foot/ankle and intrinsic), thousands of nerve endings and multiple pressure points. Your feet are a grounding point for energy to not only stabilize but to stimulate and arouse the body. The footwork exercises, however, not only strengthen the feet, but the entire lower half of your body. When was the last time you thought about working out your ankles? They’re not only taking the impact of your body weight but gravity too. That is a lot of pressure to carry around on a daily basis. Having a strong ankle will help protect you from any unstable surfaces and allow your body to react quickly. Let’s be honest, no one likes a twisted ankle!

Moving up the chain, you have your calves, the vastus around the knees (hello stair climbers or better yet just think about sitting down and standing back up again), the quadriceps, hamstrings,

3 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

inner and outer thighs, glutes as well as internal and external rotators. You’ll develop the support for neutral spine and understand the importance of lumbopelvic stability.

Footwork will support correct hip, leg and ankle alignment, as well as increase circulation throughout your body. It is hands down one of the best exercises you can do for yourself.

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

www.prescottpediatrictherapy.com

Now Certified! IN NEONATAL TOUCH & MASSAGE

3 Locations to serve you! 6550 E. 2nd Street, Suite B Prescott Valley, AZ 86314

928-771-9327

813 Cove Parkway, Suite 103 Cottonwood, AZ 86326

3140 Clearwater Dr. Prescott, AZ 86305

928-634-2843

928-227-4586

As the longest-practicing female physician board certified in Obstetrics and Gynecology in Prescott, Dr. Martin has an intimate knowledge of the healthcare issues important to women in Yavapai County, and is especially sensitive to the needs of her patients. FDA APPROVED VTONE FOR URINARY INCONTINENCE/BLADDER LEAKAGE MEDICALLY SUPERVISED RADIO FREQUENCY MICRONEEDLING FOR FACE/BODY

EMPOWER MORPHEUS8, VTONE, FORMAV

WELL WOMAN ANNUAL EXAMS & FAMILY PLANNING • MINIMALLY INVASIVE LAPAROSCOPIC SURGERY IN-OFFICE ULTRASOUNDS • INTIMACY SHOTS • EVALUATION AND TREATMENT FOR WOMEN’S HEALTH MONA-LISA TOUCH LASER TREATMENT FOR VAGINAL ATROPHY, AND PAINFUL INTERCOURSE TRUSCULPT ID TREATMENT FOR NON-SURGICAL BODY CONTOURING

928-777-0070 907 Ainsworth Drive | Prescott, AZ 86305 www.drmelindamartin.com

Brandie Rogers, NP-C Specializing in Women’s Healthcare

Melinda M. Martin M.D.

Fellow American College of Obstetricians and Gynecologists

BIOHACK YOURSELF

Healthier Life INTO A

by Valerie Demetros

ou’re heard about hacking computers but what about your body? The concept of biohacking may sound intimidating, but it’s really about self-improvement. Biohacking is a technical term for taking a greater role in, and responsibility for, your health by changing your chemistry and physiology through science and lifestyle changes. The concept of biohacking constantly is evolving as technology changes. There are simple ways to improve your health and vitality as well as hightech and expensive ways. The truth is you already are probably implementing some of these. Supplements — By learning from a blood test exactly what your body is lacking, you can then take specific supplements and vitamins to get healthier.

Many people update their tests and change the supplements a few times a year for optimal health. Smart technology — If you wear a smartwatch that reminds you to drink water, stand up or take more steps, you are biohacking. This is a great way to begin. These devices also indicate heart rate for better workouts. Cold therapy — Cryotherapy and cold therapy expose your body to very cold temperatures, causing vasoconstriction. When your body returns to its normal temperature the rush of blood to the tissues brings nutrients, minerals and a rush of endorphins to help heal. Intermittent fasting — Eating right is just the beginning. For many biohackers, when to eat is just as important. Research shows that intermittent

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

fasting boosts your metabolic rate. There are a few ways but 18:6 and 12:12 are most popular, meaning fast for 18 hours and eat in a 6-hour window or fast for 12 hours and eat in a 12-hour window. Remember to eat healthy in those windows. Red-light therapy — Studies show your body responds to red and nearinfrared wavelengths from 600 to 900 nm. This is absorbed by the skin and activates your nervous system and metabolic processes. More studies link it to pain relief and reduced inflammation. Music — Studies show that listening to your favorite music can change your heartbeat, stress level and state of mind. Some biohackers go further and use brainwave entrainment, which uses binaural beats and tones to synchronize

with your brain waves and induce a meditative, relaxed state. If you use a white noise machine, you are using one version to biohack your brainwaves for better sleep. Exercise — The trifecta of exercising, eating right and taking care of your mental health can lead to a healthier, longer life. This includes moving your body whether it’s yoga, weight training or dancing. Biohacking your health without physically moving won’t give you the results you’re looking for. Ultimately, biohacking is a way to change your body, health and brain to reach your goal of a healthy and happy life. There are too many to list here, but research will help you find what is just right for you.

RENEW

Healthy Food & Beverages

Lead to Healthy Teeth by Dr. Anson Hooper, DDS, Hooper Family Dental

e have all heard the saying “you are what you eat.” This is particularly true with your teeth and gums. The difference between a healthy white smile and unexpected visits to the dentist can have a lot to do with your diet. Even with good oral hygiene (brushing twice a day, flossing once a day), it can still be hard to avoid decay and gum disease. The remedy is a variety of foods from all the food groups, rich in nutrients; this promotes healthy teeth and gums. A balanced diet with adequate nutrients is essential for a healthy mouth and, in turn, a healthy mouth supports nutritional well-being. Although a sugary snack now and then, especially around the holidays, is hard to avoid, the consumption of acidic and sugary foods without proper dental

care can lead to those pesky trips to the dentist. Bad teeth can in turn lead to you struggling to eat certain foods, leading to a nutrient deficiency in your body. Without the proper intervention of dental care, and a change in nutritional intake, the cycle will continue. To avoid this, it’s critical that you eat foods that are good for your teeth and maintain a proper diet and oral care regimen. The following are a few to focus on:

* * Cheese * Leafy greens * Whole grains * Fruit * Water * Nuts Milk

4 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

* Meats and fatty fish * Cranberries and raisins Water is the clear winner as the best drink for your teeth. Drinking water with fluoride is one of the easiest and most beneficial ways to help prevent cavities. Other clinical studies suggest the tremendous benefits of specific food and beverages

particularly dietary plant polyphenols including teas, raisins, cranberries and dried plums. These and other foods offer plant-derived, antiplaque and anti-biofilm compounds that fight against oral pathogens. Natural foods and beverages can help promote healthy lifestyles and beautiful smiles for years to come.

MOBILE IV

VITAMINS & HYDRATION 7 DAYS A WEEK

IV VITAMINS & HYDRATION HAIR OF THE JAVELINA

IMMUNITY VIBES

Cold & Flu Prevention

Hangover Relief

HELLO SUNSHINE

STAMINA

Health & Wellness Nutrients

Athletic Endurance

PRESCOTT RISING

HAPPY DAZE

WHISKEY ROW PREP

MYERS’ COCKTAIL

Boost Energy

Prevent Hangovers

Migraine Relief

Improve Conditions

MOBILE

IV THERAPY

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!

928.910.4111

543 W. Gurley Street | Prescott, AZ

www.aboostwellness.com

RENEW

Make Self-Massage

Lacrosse Ball WORK FASTER WITH

Don’t beat yourself up if you don’t know what a lacrosse ball looks like: it’s slightly smaller than a tennis ball and made of solid rubber, weighing about twice as much.

hese qualities helped people discover it as a more durable alternative to the tennis balls many people have been rolling over to break up muscular knots and tension caused by overuse, poor posture or emotional stress when they can’t get to a masseuse. Lacrosse balls can be purchased at many sporting goods stores as well as online, and they aren’t likely to collapse or become misshapen after a few days or weeks of use, as a tennis ball can. They’re similar in construction to foam rollers and provide the same level of deeptissue massage, their size making it much easier to target and iron out specific trouble spots. Try these moves with your ball or balls to knead out the kinks cramping your style.

FOR LOW BACK PAIN Lie on your back with your knees bent and place the ball just off to the right or left of your spine. Use your elbows to elevate your hips slightly so you can move yourself back and forth and in a small circle to massage the area. You can try dropping your knee on the same side of your body as the ball for a deeper release of the muscle. Do 30 to 60 seconds and repeat on the other side.

FOR YOUR HIPS Loosen up your deep lateral rotator muscle group by placing the ball under the lower, mid and upper glutes, which can be done by either lying on your back or sitting on the ball, stopping to target different sore spots.

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

FOR YOUR NECK Many physical therapists recommend using two attached lacrosse balls for these muscles — “peanut” massage balls can be purchased or you can duct-tape two regular balls together.

Lie down on the floor and place the balls at the bottom of your skull, holding where the soft tissue is located. You can move back and forth on the balls if that isn’t painful.

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

CHOOSE FROM A VARIETY OF INFUSION BOOSTS! Immunity • Quench • Get-Up-And-Go • Inner Beauty • Alleviate and many more!

IV therapy is used not only for rehydration, but as a post COVID treatment as well!

928-776-6400 FAX: 855-633-3142 thedoctorsoffice@myupdox.com

2078 Willow Creek Road • Prescott, AZ 86301

RENEW

YOUR TONGUE HOLDS

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

he adult human tongue contains 2,000 to 8,000 taste buds and each of those contain 50 to 150 taste receptor cells. These receptor cells interact with your food and report their “taste sensing” back to the brain through neurons. These little buds are so specific that they are able to detect every kind of taste quality from salty, sweet, bitter, sour and savory. Being the initial tasters of the foods and drinks we take in, they were originally developed to keep us healthy by determining if something was safe and healthy or poisonous — differentiating between sweet and bitter could once have been the difference between life and death. The tongue itself is made up of eight different muscles, making it one of the strongest muscles in our bodies and it holds great power when it comes to tasting!

What is even more amazing is that our taste-receptor cells get replaced every five to 20 days. So whatever links the cells and neurons has to be targeted enough to reconnect every week or two when our body generates new tastereceptor cells. Isn’t that impressive? The power of the tongue is mighty and dynamic on so many levels. Not only is it the beginning of our digestive system, it holds the power to differentiate tastes and it regenerates every week or so. The tongue is a small part of the body and is extremely agile and quick; it can produce more than 90 words per minute, using more than 20 different movements.

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

Are you getting an understanding of the power within your tongue? It allows for

sweetness in our lives by food and by our words. Your tongue is an important part of your body, and it also is the most dangerous weapon. Though it cannot physically harm someone like a sword, it can wound the soul. Words have the power to hurt as well as to heal, so you should always take great care of not only what you put on your tongue, but also what you allow to come off of it. By brushing your teeth and tongue, not smoking, eating a healthy diet and capturing any negative thoughts and allowing only words of joy and encouragement to roll off your tongue, you can help make sure your tongue stays healthy and diseasefree.

Great Teeth. Great Smile. Great Life.

General Dentistry  Esthetics  Same Day Crowns & Implants

Call Us Today To Schedule An Appointment! Anson L. Hooper D.D.S. 802 Schemmer Drive  Prescott, AZ

928-778-2421  www.hooperfamilydental.com

RENEW

x u l f e R d i c A e v e i l Re NATURALLY

Everyone experiences the discomfort of heartburn at some point. For some, acid reflux and its more severe relative, gastroesophageal reflux disease (GERD), can make life difficult.

cid reflux is the backflow of stomach acid into the esophagus, producing burning sensations in the chest and a sour taste. GERD also may cause coughing, wheezing, chest pain and difficulty swallowing. Acid reflux can be hereditary, but can also be caused by smoking, stress, obesity, pregnancy, citrus, tomatoes, garlic, onions or spicy foods. Alcohol, coffee and carbonated drinks also can contribute. Even lying down too soon after eating can cause heartburn. There are prescribed medicines that block the production of stomach acids, but you want to try a few natural remedies first. One study found that for people with acid reflux, a Mediterranean diet rich in fruits, vegetables, nuts and legumes was just as effective as medicines in treating symptoms. Some lifestyles changes that may also be helpful include elevating the head of your bed (most people suffer at night) to keep the acidic food lower in the stomach.

Experts also recommend avoiding meals too close to bedtime. Try chewing gum to increase saliva production and an after-dinner walk. Aloe may soothe a sunburn, but it may also soothe a bit of acid reflux. One study found that drinking one ounce of aloe vera syrup could safely relieve reflux symptoms. Studies suggest that honey may increase mucus and promote healing, helping to ease reflux. Create your own tea using hot water, fresh ginger and honey to soothe symptoms. Soothing teas with slippery elm and marshmallow root, which are known to relieve symptoms, are also helpful. Additional natural relief can be found with baking soda, papaya, turmeric and licorice root. Ripe bananas, which are potassium rich and alkaline have been shown to counteract stomach acid.

4 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

A Clean Environment Boosts Air Quality & Overall Health Raising the Standards of Commercial Cleaning

NOW HIRING! 928-772-0004

www.mtojanitorial.com

HIGH QUALITY, DEEP CLEANING SERVICES FOR YOUR BUSINESS Floor Care • VCT • Window Cleaning Tile and Grout Restoration DAILY, WEEKLY & MONTHLY OFFICE CLEANING AVAILABLE

Switch to Us For FREE INITIAL DEEP CLEAN

UP TO A $500 VALUE

RENEW

pacts nia ImHealth InsomMental & Well-being

by Ayushi Singh

ational Sleep Awareness Week (March 12-18) highlights the importance of healthy sleep for mental health and well-being. This year’ theme is Sleep is Essential for Health. So let’s deal with insomnia. According to the American Psychological Association, “A person with insomnia has trouble falling or staying asleep. When sleepless nights persist for longer than a month, the problem is considered chronic. Often, people with chronic insomnia see the problem come and go, experiencing several days of good sleep followed by a stretch of poor sleep.”

IMPORTANCE OF SLEEP Adequate sleep allows our bodies to repair and rejuvenate. Lack of sleep can cause such physical and mental health problems as obesity, diabetes, heart disease and depression. Establishing healthy sleep habits is crucial.

The American Academy of Sleep Medicine states that adults sleep at least seven hours on a regular basis to promote optimal health, with most adults needing between seven and nine hours. Children and teens typically need eight to 10 hours of sleep, and adults 65 years and older need between seven and eight hours.

TIPS FOR IMPROVING SLEEP HYGIENE Sleep hygiene refers to habits that impact sleep quality. To get the best sleep, adopt healthy habits like: Keep a consistent sleep schedule — Having a consistent sleep schedule improves sleep hygiene by regulating sleep-wake cycle and helping the body sleep more easily and deeply. Avoid stimulating activities before bed — Avoiding such stimulation before bed as TV or screens helps a person wind down and prepare for sleep. Stimulating activities raise

your heart rate and disrupt sleep, making it important to engage in calming activities before bedtime. Create a sleep-friendly environment — Such an environment also can play a critical role in improving sleep hygiene. This may include: comfortable, * Using supportive bedding. a cool, dark * Maintaining and quiet bedroom. in a quality * Investing mattress and pillow. distractions * Removing like electronic devices and bright lights. By creating a peaceful and relaxing sleep environment, we can reduce stress and promote deeper, more restful sleep. Sleep impacts wellbeing. The good sleep habits stressed in National Sleep Awareness Week can help all year round. Sweet dreams!

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 49

RENEW

Sticks to Nylon:

THE EVOLUTION OF THE

Toothbrush

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

he modern toothbrush has come a long way. But what exactly are these little fibers at the end of a toothbrush we call bristles made of and how did we get here? You can credit today’s toothbrush bristles to a man named Wallace Carothers, a chemist for DuPont. Carothers created “nylon,” the world’s first synthetic fiber, in the late 1930s. While that may seem quite a long time ago, this is relatively recent in the timeline of toothbrushes. The earliest known devices humans have used to clean their teeth are plant-derived “chew sticks” that have been used since the time of the Babylonians (about 3500 B.C.). Sometime during the Chinese Tang Dynasty (619907 A.D.), the first bristle toothbrush was invented using boar’s hair. These stiff, sturdy bristles were inserted into a bamboo or bone “handle.” Fast forward to the 1700s when a European merchant named William Addis swapped boar’s hair for much softer horse hair. In 1780, he began

marketing his new and improved toothbrush in London, England, and the first mass-produced toothbrush was born. By the end of WWII, toothbrushes with nylon bristles became the most popular form of toothbrush. While animal hair-based toothbrush bristles still exist to this day, they are no longer commonly used for the simple reason that nylon is vastly more affordable, durable and hygienic than animal hair that breaks down easily and is a breeding ground for bacteria. The traditional manual toothbrush with nylon bristles is seen as one of the greatest and most important inventions of the 20th century. Today, toothbrushes continue to evolve with the invention of electric and so-called “smart” toothbrushes. Other innovations include charcoal-infused bristles to help whiten the teeth and bio-based plastics that claim to reduce the use of fossilfuels and have an overall smaller carbon footprint. While no one knows what sorts of advances in

5 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

toothbrush technology the future will bring, one thing is for certain, brushing the inside of one’s mouth to prevent tooth decay, avoid gum disease and freshen the breath is nothing new. We have, however, come up with better and cleverer ways of doing it to accomplish the same goal: keep our teeth as long as we can!

Are you experiencing aches, discomfort, or nerve pain?

Hands. On. Healing

We take great pride in providing our clientele with the highest quality of personalized Body & Nerve Restoration, tailored to their unique needs. We have locally trained practitioners who take your needs seriously!

Let us help you get back to what’s important! BACK & NECK PAIN • UPPER RESPIRATORY AILMENTS SCIATIC NERVE PAIN • KNEE PAIN • INJURIES FROM FALLS HEADACHES & MIGRAINES • TMJ & ARTHRITIS

928.925.0528

www.lynellncompany.com

1660 Willow Creek Rd. • Prescott, AZ 86301

RENEW

Kenalog Injections Deal with

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

enalog injections can reduce inflammation in cystic acne, flatten scar tissue in keloids or hypertrophic scarring, and make hair grow back in people with alopecia areata. Here are some of the most common health problems and conditions that cause symptoms that can be at least partially relieved;

* Acne * Scarring, sores on skin reactions * Skin to allergies * Joint pain disease of the * Athyroid gland * Eye pain, redness adrenal gland that * An doesn’t work well * Alopecia (hair loss) * Psoriasis * Lupus * Rheumatic arthritis * Trauma to joint cartilage * Crohn’s disease

* Inflammatory bowel disease * Ulcerative colitis Usually quick and easy, these injections are more or less painful depending on where the injection is given. A numbing agent may be used first. The injection can be put directly into the affected area, like a painful joint in someone with arthritis, or it can be put into a muscle, like the buttocks, to have a broader effect. The injection may need to be repeated in three weeks. Long-term use of Kenalog and other corticosteroids, however, may cause side effects, such as a weakened immune system and mood changes. Doctors can prescribe Kenalog injections in a few different ways. Studies have shown that getting this type of corticosteroid directly through injection is the fastest and safest way to treat symptoms. With an injection (usually into the epidermis, a muscle or a joint), the medicine can get to where it needs to go much faster and more effectively.

5 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

Inflammation

You may have an allergic reaction if you have hives, trouble breathing or swelling in your face, lips, tongue or throat. If so, seek help immediately. Call your doctor right away if an injection worsens your skin condition; causes redness, warmth, swelling, oozing, or severe irritation on any treated skin; blurs vision or you see halos around lights. If you have high blood sugar, you may feel thirstier, urinate more, have a dry mouth or smell like fruit when you breathe.

Other common side effects are: itching, * Burning, dryness or other irritation to the skin. or itching * Redness around your mouth.

* Allergic skin reaction. marks, acne, * Stretch more body hair growth. skin or * Thinning discoloration, or a white or “pruned” look to the skin.

LOOKING FOR SPACE?

ADVERTISE WITH US.

Call 928.350.8006

Email laurie@roxco.com

Photo: Laura Zenari

s e c i o Ch RENEW

FOR A HEALTHY PLANET

“The wonderful thing about food is you get three votes a day. Every one of them has the potential to change the world.”

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

was born into the mid-20th century revolution of fast, convenient food that people of the time were caught up in and did not question. My first awareness of food as a potential health hazard was in the early ‘90s around GMOs, which I started to avoid after reading Jeffrey Smith’s Seeds of Deception. Over the next few years, I moved away from fast food and started loving good food from many cultures — but still was not truly aware of all the details of the highly processed ingredients that went into the food I was eating. Then came Gina, my wife, my love and my partner in everything food. This took me away from a world of eating out into a world

of cooking in. Gina is half Japanese, half Sicilian and is steeped in the food culture from both places. Her mom, born in early 20th century Tokyo, understood real food, real ingredients and always advised Gina to pay now for good ingredients rather than pay the health care system later for poor health. She could not have been more right. Weston A. Price was an early 20th century dentist

5 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

who traveled the world researching the health of people who ate traditional diets. No matter what the traditional diet was, he found these people to be in exceptionally good health. When he returned to these places after they had been exposed to industrialized food, he found deteriorating health within one generation. A traditional diet consists of meats, grains, fruits, nuts, seeds and vegetables from the local region; fresh and

—Michael Pollan unprocessed. This is farmto-table — local, real food. The chemical farming and manufactured food industry is the No. 1 thing destroying our planet. According to Vandana Shiva, Indian scholar and environmental activist, our soil is interacting with our atmosphere, and properly tended soil will pull countless giga-tons of carbon out of the atmosphere. The answer is not eating less meat or more bugs, or this or that kind of fake hyper-processed chemical food substances. The answer is to do what Gina and I do every day. Pay attention to every ingredient that goes into your food, prepare it well and eat it with joy. Buon Appetito!

S AV E M O N E Y, P R O T E C T Y O U R T E E T H

WITH OUR DENTAL MEMBERSHIP PLAN FOR A LOW MONTHLY FEE, YOU’LL GET FULL PREVENTIVE COVERAGE, DISCOUNTS ON MOST OTHER PROCEDURES, AND VALUABLE PEACE OF MIND.

Two yearly exams & cleanings One set of digital x-rays annually As-needed emergency exams and x-rays 20% off most other treatments

MEDICALLY SUPERVISED WEIGHT LOSS We strive to provide our customers with a Holistic approach towards great health.

Prescription Strength Appetite Suppressants • Fat Burner B12/Complex Injections • Individualized Meal Plan RECEIVE 25% OFF WHEN YOU PURCHASE A 3 MONTH WEIGHT LOSS PROGRAM

Also Offering: Caring • Compassion • Commitment

928-541-7995 1000 Ainsworth Drive, Suite B100 • Prescott, AZ www.turneyhealthcare.com 55

RENEW

CONSIDER THESE KEYS TO

Self-Sustainability by John Murphy, Make 100 Healthy/REALTOR®

fter everything we have been through the last few years, it is reasonable to think about providing for ourselves and our families without relying on the global supply chain. In fact, self-sustainability is a hot topic on people’s minds these days. But what does this entail? Primarily, it is preparing for an interruption in the food distribution network; it is being ready for prolonged shortages and empty shelves. It is stocking up on essentials and necessities we take for granted that will always be at our disposal. It is taking responsibility for having what is needed

to survive and thrive. Is this a gloom and doom prediction? Not really. But there are many who say there will be ongoing food shortages. There are plenty of “experts” who say we will face a shortage of eggs, meats and home supplies. Inflation has skyrocketed. We are getting a lot less for a lot more money. We are at the point where we are starting to prioritize what is essential and what we can do without. Our world of overabundance is quickly becoming strained. It is time to take matters into our own hands. What can you do to become self-sustainable?

5 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

food anywhere * Grow you can.

* Save seeds. an ample supply * Store of drinking water. up on detergent, * Stock batteries, toilet paper and medicines. cash available * Keep in a safe place to use if needed. your body strong * Keep with exercise. Everyone laughed at Noah when he built the ark on dry land … until

it started to rain. Being prepared and able to sustain turbulent times is a smart and proactive way to ensure you and your family have what you need to take care of yourselves. It is a way to insulate yourself against anything outside your direct control. Self-sustainability is something we all should strive for. It is how we survive in any situation. It is a way to give yourself the peace of mind to know you can withstand any challenge without relying on others for the essentials of a healthy life. Isn’t it better to be safe than sorry? Yes, it is!

Accepting new patients!

NURSE PR AC TICIONER SPECIALIZING IN ADULT S & GERIATRIC S

PRIMARY CARE WITH CONCIERGE SERVICES CHRONIC DISEASE MANAGEMENT ASETHETIC SERVICES IV & VITAMIN NUTRITION THERAPY ACCEPTING MOST INSURANCE PLANS

Shurine Pate, DNP (928) 277-4622

220 W. Goodwin St, Suite 10-I Prescott, AZ 86303

www.patecompletehealthcare.com

FREE CONSULTS TO SEE IF CONCIERGE SERVICES ARE A GOOD FIT FOR YOU

A Modern & Healthier Twist to Traditional Junk Food Vending Machines

Be Well.Eat Well.Thrive Promote a healthy workplace culture at no cost to you! Offering a wide range of delicious, healthy snacks, drinks & wellness products! Our machines also offer the latest technology to handle all issues that may arise, along with 24/7 services!

CALL TODAY

www.happylifesnacks.com • 888.661.2161 • cat@happylifesnacks.com Photo By: Ashley Lekan Photography Fitness Model: Dre Caldwell, Coach/Personal Trainer Machine Location: RX DRIVE Cross Fit, 546 6th Street, Prescott, Arizona

if you want more information about installing a beautiful & modern machine at your place of business!

RENEW

Get the Most OUT OF YOUR

Farm-to-Table Diet with IV Vitamins by Anita Farrelly, RN, BSN, MBA/HCM and Jessica Dickinson, RN, BSN: Owners, Aboost Wellness

ating fresh organic food is becoming increasingly popular these days. Not only does it taste better than processed or frozen foods, but it’s also good for your health in many ways. But even with a farmto-table diet, you may still be missing out on some essential vitamins and minerals that can help you feel your best. That’s why intravenous (IV) vitamins have become a popular supplement to healthy eating plans. What are intravenous vitamins? IV vitamins are administered directly into the bloodstream through an IV drip. This method of getting vitamins and minerals into the body is more efficient than taking oral supplements because they bypass digestion and go straight to the cells where they can be used immediately by the body. Plus, since you’re getting higher doses of nutrients than you would from just

eating alone, you’re able to get even more benefits from them. One of the biggest benefits of using IV vitamin therapy is that it helps boost energy levels and provides essential nutrients to cells that need those most. For example, some people find that IV vitamin therapy helps reduce fatigue, headaches, nausea, dizziness and other common symptoms associated with chronic illness. Additionally, the regular use of IV vitamins may help reduce stress levels and improve skin health by increasing collagen production and reduces wrinkles.

5 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

Eating a balanced diet high in fresh fruits and vegetables is always key for optimal health, but sometimes we don’t get enough essential vitamins and minerals from diet alone. By combining healthy eating with supplemental therapies like vitamin infusions, we can ensure that our bodies are getting all the nutrients they need to function their best. Plus, when combined with other lifestyle factors such as adequate sleep and exercise, this holistic approach can really make a difference in terms of overall well-being. Intravenous vitamin therapy provides a fast-acting source of essential nutrients and energy without relying

on stimulants, and offers a lower risk for such adverse side effects as indigestion or stomach upset associated with oral supplements. IV vitamin therapy offers many unique benefits when it comes to improving your overall health and wellness plan. It’s no wonder why more people are turning to IV vitamins as part of their farm-to-table healthy wellness plan.

IN THE NEXT ISSUE

Luxury Landscapes

LIFEST YLE • WELLNESS • DESIGN northernazluxurylivingmagazine

northernazluxuryliving

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

NOURISH

Little Hands

Garden Grow CAN HELP YOUR

by Valerie Demetros

tarting a family garden is an ideal way to provide fresh, healthy and organic food for your table. But it’s also a perfect way for your family to work together. If you’re new to gardening, it can be challenging. Remember it’s meant to be fun and rewarding, with a little sweat equity thrown in. If you are ready to begin at home, let’s look at what’s involved.

START SMALL Your first year is not the time to grow every vegetable out there. Start small and expand. A good size for a beginner is 6 feet by 6 feet, but fit your garden into your yard the way you want. This could be 2 feet by 8 feet or any configuration that works. Don’t fret if that sounds daunting. You can plant vegetables in various size pots and place them in clusters.

CHOOSE A GOOD SPOT Almost all vegetables, and many types of flowering plants, need 6 to 8 hours of full sun each day. Take the time to observe your yard throughout the day to find out the optimal spot. If possible, find a relatively flat spot with access to water.

IMPROVE YOUR SOIL Residential soil usually needs improvement. Aerate the soil with a spade and give it a boost by mixing in a 2- to 3-inch layer of compost, decayed leaves, dry grass clippings or manure when you begin.

PREPARE YOUR BEDS Let your family join in and get dirty. Loosen the soil to help roots grow easier and access the water. Be sure to work the soil when it’s moist enough to form a loose ball but dry enough to fall apart when dropped. Digging when the soil

is too dry is harder and you can damage the soil structure if it’s too wet.

head start by buying young plants that already have been started.

CHOOSING PLANTS AND PLANTING

WATER IT RIGHT

You may want to dive into research or just head to the garden center and see what hits you. Ask at the garden center for suggestions if you’re not sure. Better yet, depending on their age, let your family help to decide so they are even more invested. Either way, choose plants for Prescott’s climate, soil and sunlight for a better result. Watters Garden Center in Prescott recommends planting perennials, bulbs, onions, garlic, rhubarb and asparagus in March. In April, early planting of beets, carrots, cauliflower, broccoli, chard, lettuce, mustard, onions, parsnips, peas, radishes, spinach and turnips can begin. You also can get a

Water daily so your seedlings don’t dry out. Transplants need frequent watering (every other day) until their roots establish. After, how often you need to water depends on the soil, humidity and rainfall, but once a week is a good start. Water slowly and deeply to soak in and early in the day to avoid evaporation. If you can set a drip system on a timer, that’s optimal. But check it frequently.

MAINTAIN YOUR GARDEN Keep up with your garden, it can become needy. Pull weeds before they go to seed, and remove dead and dying vegetation. Harvest vegetables as soon as they’re ready. And above all else, have fun and enjoy your bounty.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 6 1

NOURISH

: s e v l e s r u O g Lovin A LOVE AFFAIR WORTH FIGHTING FOR

by Caterina Vaticano, Owner, Happy Life Snacks

e deserve to make our time on earth as fulfilling as possible. Humans, like all living things, are intended to thrive. We are “worthy” just for being alive, and learning the practice of self-love can radically change our lives. Loving ourselves isn’t something we’re taught as children. Often, we feel inadequate because external forces planted untrue ideas

about ourselves. Seemingly happy, successful people suffer from the “I’m not enough syndrome.” That drives us to do things that will solicit admiration. Or, we don’t do anything at all, fearing judgement if we fail. The end result is the same, we desperately seek love and validation from others, and we lose sight of ourselves and what’s most important to our personal joy and fulfillment. It’s a waste of the most

precious commodities, our time and well-being. How to cultivate love within yourself?

OUR PAST DOES NOT DEFINE US Dwelling on the past keeps us trapped. Despite the hardships, we’re still standing, aren’t we? Consciously choosing to contemplate the “good” lessons we’ve learned is healing and liberating. Take it a step further and share that wisdom with someone who can use hope and inspiration. Vulnerability with others creates authentic connection and relatability, but we hold back fearing we’ll be judged for our inadequacies. Helping others in the simplest of ways, even with an encouraging word of wisdom is priceless. The rewards are immeasurable.

YOU’RE AN INDEPENDENT THINKER We shouldn’t let others influence our desires. We let others dictate what we need to be, do

6 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

or have to have a great life. Uncovering what brings you inner peace and joy is the goal. We unconsciously keep ourselves busy or distracted to avoid the truth about ourselves and the reality we’ve created. Tune out the distractions, follow your intuition and move toward that which fulfills you. Be brave, and dig deep.

WATCH YOUR WORDS AND BELIEFS Negative words and thoughts are destructive. The disempowering stories we tell ourselves aren’t true. They were placed there from external sources, mostly during our childhood. Catch yourself when you’re berating yourself. Change your internal script beginning today, and over time, you’ll see changes. These tips aren’t intended to instantly transform your life. Self-love is a process worth fighting for. Cheers to our continued strength in this beautiful journey called life.

VOTED

BEST GARDEN CENTER

7 YEARS STRAIGHT!

Apples, Apricot, Cherry, Nectarine, Nuts, Peach, Pear, Plums

WAR NING! WILDLY ADDICTIVE!

Fruit Trees are so healthy to grow if you know which varieties thrive in local landscapes. At Watters Garden Center, we offer hardy mountain varieties that produce bushels of fresh fruit right from the tree. Cocktail trees and Instantaneous Mature specimens abound!

A FAMILY BUSINESS FOR 3 GENERATIONS Ken, McKenzie & Lisa Lain, owners

WattersGardenCenter.com 1815 Iron Springs Road | Prescott, AZ Shop online Top10FruitTrees.com

NOURISH

KNOW THE SCIENCE

Behind your

SALT CRAVING

We need to consume sodium; it’s an essential mineral that’s critical for maintaining the balance of water and minerals in our bloodstream, contracting and flexing our muscles (including involuntary movements like heartbeats) and conducting nerve signals.

ost experts maintain we only need a small amount of it to perform these functions — 500 mg per day versus the 3,400 mg the average American eats and the recommended maximum of 2,300. Yet we all crave salt at times for physiological or psychological reasons. Some of the things you need to watch out for to prevent these cravings from getting the upper hand include:

Dehydration — This may be the most common physical symptom to cause you

to crave salt or sodium, and it can occur because you’re not drinking enough fluid or when you’re battling a stomach virus that’s causing you to lose a lot of fluid. Drinking more water is the easiest way to resolve both the dehydration and the cravings.

Intense exercise — Sweating is another way your body loses fluid and sodium, and while most physical activity won’t deplete your stores enough to cause a problem, an intense workout like a cardio class that lasts

6 4 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

more than an hour can be enough to draw your sodium level down to problematic level. In this case you may actually need more salt, which can be found in salty but otherwise healthy snacks like nuts or electrolyte-rich drinks. — Coping with * Stress chronic stress can affect your hormonal balance in many ways and one that many people have reported is a craving for salt. Scientists still are investigating the possible underlying reasons for this, but if you’re always reaching

for the potato chips or pretzels, you should asses the stress in your life and think about how you can reduce it. — Eating a * Habit higher-sodium diet can train your taste buds and brain to expect and crave it regularly. Cutting back on salt can eventually alter these patterns and reduce cravings. conditions — If * Medical your salt cravings are near-constant, ask your doctor whether you should be screened for adrenal insufficiency or a kidney disorder.

NOURISH

Whole Food Plant-based Diet

Farm to Table IS EASY FROM

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

any of us have adapted a WFPB (Whole Food PlantBased) diet for healing diseases, overall health, vitality and longevity. So whether we are cooking delicious WFPB meals at home or dining out, farm to table is a healthy friend. Farm to table involves buying fresh ingredients grown by local farmers and putting it on your table. It’s buying local. It’s no secret that the fresher the produce, the more delicious it is, and the best way to ensure freshness is to buy local food. Doing so helps you develop a connection with

the food and you become more mindful of what you’re putting in your body. You vote every time you shop, giving you the ability to support foods and growers you believe in. This is also a great way to learn about where your food comes from and to develop gratitude and meaningful connections with your local farmers. Why is farm to table better for all of us?

1. Produce is picked at the peak of freshness and when it is ripe, packing it with more vitamins and nutrients, which translates into a meal full of flavor and health.

2. Locally sourced food has traveled shorter time and distance preserving the nutrients. 3. Local farming helps maintain diversity as small local farmers grow different varieties to be able to harvest all year round, which means lots of flavor and color. This helps enhance

the health of the soil, making our food more nourishing.

4. Farms and farmers markets give us a place to learn and to teach our children about seasonal foods and healthy eating. Consider volunteering at a local farm with friends and family. Did you know that our farmers market has a Carrots for Kids program? The little ones can pick out a free carrot by the information booth. Explore farm-to-table ideas that celebrate seasonal fruits and vegetables to enhance your WFPB diet. I encourage you to learn to prepare a few simple WFPB meals that celebrate local seasonal produce like a yummy stir fry or soup. Each time you prepare a farmto-table meal, you know you’re making a positive difference. You’re supporting a food system that benefits your family, the local economy and the planet. May all beings benefit.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 6 5

NOURISH

Where

Did your Food Come From?

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

e all want to eat and feel better, right? However, it isn’t always easy to know what the best thing for us to do is — we hear so many different things. So let’s break down some common sense items. We know that to grow enough food for our country’s population and for other countries we have to do it in a way to make it grow more, faster and reap a bountiful harvest. When we do this, we have to protect the food so that it makes it to harvest. How long does it take food to get to us?

These make for hard choices as food prices rise. Now we are finding that some of those modifications may not be healthy for us, and our bodies are rejecting them. We have choices, one is to choose locally grown/sourced foods. Basically they come from local farms and ranches and are sold at local markets. We have a wonderful farmers market on Saturdays. There are four aspects to farm to table: food security, proximity, self-reliance and sustainability. Most of us question, is it

6 6 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

good for me and can I afford it? We don’t ask how far away it came or when was it picked? We are now asking questions about the growth of the food, though. Is it organic, all natural and more? And no, all natural and organic don’t mean the same thing. We also ask what pesticides were used, and should you clean them from the produce before eating. These questions are important for our health and the health of our families. Locally sourced

food allows us, in most cases, to speak with the person who grew or harvested the food. We are supporting the local economy by making these purchases, and in most cases these are healthier and better quality, fresher foods. We are used to eating whatever we like regardless of the time of year, but it used to be that every food had a season. If we get back to eating locally sourced that is what you can expect from the healthy fresh foods you purchase.

In-house catering specializing in freshly prepared cuisine made from scratch! Luncheons Open Houses Weddings Birthday Parties

Networking Events Baby & Bridal Showers Memorials & more!

Your Holiday Central for Fresh Food *CATERING *HOLIDAY MEALS AND PLATTERS *FRESH PIES AND BAKED GOODS *GIFT CERTIFICATES *GIFT BASKETS

3250 E. Gateway Blvd. Ste 516 • Prescott, AZ GoodsFromtheGarden@gmail.com

www.GoodsFromtheGarden.com BOOK YOUR PARTY AT THE GARDEN EVENT CENTER!

ing Soo

928-237-3214

Celebrating all Things Pie

NOURISH

? g n i p e e l S ARE YOU

by Vickie Johnston, Owner and Founder, H2O Health

ost people older than 50 begin to have very irregular sleep patterns. They begin waking during the night at the same time, night after night. Getting eight straight hours of sleep a night becomes a distant memory. One of the most common reasons is hormonal changes. Our bodies are constantly adapting to change, thankfully, or we wouldn’t live as long as we do. Our hormones begin to fail us because our bodies don’t have the mineral base to keep building hormones. Insulin is a hormone the body makes, as are testosterone, estrogen, progesterone, cortisol, growth, adrenaline and thyroid.

Hormones are like messengers, and they are responsible for controlling and regulating the activities of certain cells and organs. They play an important role in: and * Development growth of the body

* Metabolism of food functions * Cognitive and mood of body * Maintenance temperature and thirst functions and * Sexual reproductive growth The best way to keep your hormones on track is to have your hormones checked via a blood

6 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

test every six months. It’s much easier to keep hormone levels in balance this way. There are two ways to keep hormones at healthy levels — supplementing with synthetic hormones or supplementing with bio-identical hormones. I prefer a doctor that has knowledge about both types of hormone therapies or replacement, and I also do my own research. Another thing you can do to greatly help yourself is make sure you have a water filter system that filters out hormones found in our drinking water. Today most people over 40 are taking some type of hormone, and they all go through you and end up down the drain to be recycled and/or used on golf courses and such, thus ending up back in our ground water and municipal water sources.

Drinking or cooking with such water then contributes to hormonal imbalances as well as nutrient deficiencies. It seems an overwhelming task at first but a topnotch physician, along with a top-notch water filtration system, can be great resources to help you get on and stay on track! A few other tips: a hot Epsom salt * Take bath before bed.

* Drink herbal sleep tea. in a quality * Invest mattress, pillows and sheets. off all electronics, * Turn including phones, Wi-Fi, computer etc. in the bedroom. Sleep well my friend!

Just like your business conveys a modern and professional image, so should your marketing materials.

Social Media Marketing

DON’T LET THE MULTIPLE SOCIAL MEDIA CHANNELS LEAVE YOU BEHIND IN THE STONE AGES We know how vital Social Media Marketing is for any business, large or small, local or nationwide. Our company has the experience & Content Team that can help deliver your message across the multiple platforms of Social Media.

OUR BRANDING TOOLS INCLUDE PUBLISHING ON: Twitter • Facebook • Instagram Google My Business • YouTube • TikTok Our Social Media Campaigns at ROX Media are focused on developing and maintaining relationships with your target demographics through social media. We utilize relationship-building and brand awareness techniques to help strengthen your brand’s presence on the web. We’ll speak with you about your current situation, your goals and your timeline to understand how we can best be of service to provide you with maximum social media campaign results.

For more information laurie@roxco.com | www.rox-media.com

NOURISH

o t w o H Prune & Care for Roses

by Ken Lain, The Mountain Gardener, Watters Garden Center

arch is when roses get excited about spring. Prune, clean up and fertilize your roses, and 45 days later, they will show fragrant appreciation. Six rose types are planted locally: hybrid tea, floribunda, grandiflora, climbing, Carpet and shrub roses. Shrub roses are the easiest to care for and bloom the longest with minor disease and insect issues. The newest varieties of Easy Elegant and Knock Out roses have large, fragrant flowers. Grown in pots, raised beds or directly planted in the garden, this new variety likes growing locally. The benefit of planting a shrub rose is the ease of care. They selfprune spent flowers and rebloom automatically for nonstop fragrance May through October. Upright shrub roses make bold statements in a garden due to their blooms and sprawling

growth habit. However, these large shrub roses can be somewhat wild and ill-behaved in their growth and must be tamed through pruning. Pruning is a simple process. Start by removing any broken or diseased portion. Shrub roses should be pruned by cutting stems back to a healthy bud. After the cut, look for healthy white wood in the cut. If brown, continue to cut until you reach white wood. Make cuts at a 45-degree angle, about ¼ inch above a bud.

TOP TIPS FOR PRUNING SHRUB ROSES in March when * Prune new shoots begin forming on the canes. to about one* Cut third of the desired final size. They typically triple in size after pruning.

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

dead or * Remove damaged wood as you see it. one-third * Remove of old growth every two or three years to rejuvenate the shrub. all fallen leaves, * Rake twigs and branches away from your bush. 2 to 3 inches * Apply of premium mulch over the root zone for longer bloom times. Deadhead the flowers — this extends the bloom period significantly. Rose food — feed at least three times annually in spring, again

in summer and a final application in the fall (March, July, and October). Water thoroughly after each feeding. Watering — roses need water and appreciate being on a drip system. Water must get to the roots. Water thoroughly twice a week if there is no rainfall. To discourage black spots and mildew, water in the morning and avoid moisture on the leaves.

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

Cheers to Beet Kvass by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Beet Kvass is a traditional Eastern European beverage that’s delicious, nutritious, probioticrich and easy to make.

o: ot B

ti s

PREPARATION

Wash hands well before beginning to avoid contamination of bad bacteria. Cut beets (with skin) into 1/2- to 3/4-inch cubes and place in Mason jar. Sprinkle 2 tbs salt on top, then pour in water.

NOTES

Be sure to use spring or well-filtered water; water treated with chemicals (particularly chlorine) will inhibit growth of healthy bacteria.

FERMENTATION 3 lg

Red beets

28 oz.

Spring water

2 tbs

Pink Salt, course-ground

32 oz.

Mason jar or airtight container

Food for Thought

Store jar in a moderately warm spot in your kitchen (65° to 75° is ideal) and “burp” (open jar briefly) daily to release excess CO2 created by the fermentation process. After three to five days, you should see quite a bit of activity in the form of bubbles. This means your drink’s been brewing! Pour a small amount into a glass and taste to see if the drink is to your liking. If it is, strain liquid, decant into in a clean jar or bottle and enjoy immediately and/or store in the fridge for later use. Don’t worry about it being salty! The fermentation process will alchemize these ingredients into a delicious, tangy, earthy and only slightly salty drink. However, in future batches, salt can be cut in half, with the addition of 1/4 cup of your previous batch.

Kvass contains a myriad of micronutrients and is filled with healthy probiotic. It’s used to aid digestion, cleanse the liver and promote healthy biome balance.

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

NOURISH KETO

Beanless Tortilla-Free Chicken Soup Tortilla soup is one of the most well-loved soups to come out of Mexican-inspired cuisine, but many recipes can present a few problems for people following certain ways of eating. Tortilla strips, beans, dairy and rice are all problematic at best for anyone following the keto, paleo or Whole30 diets.

2 tbs

Avocado oil

Onion, diced

Jalapeno, diced and deseeded (omit for AIP)

3 cloves

Garlic, minced

2 med

Zucchinis, chopped (about 2 cups)

4 cups

Chicken broth

15-oz can

Fire roasted tomatoes

Juice of one Lime 1 tsp

Sea salt

1/2 tsp

Black pepper

1 tsp

Cumin

2 tsp

Oregano

1 lb

Chicken breast

2 tbs

Cilantro, for garnish

1–2 med

Avocados, sliced

Set Instant Pot to sauté and add avocado oil. Once heated, add the onion, jalapeno and garlic. Cook 3 to 4 minutes or until the onion is somewhat translucent. Add the zucchini and sauté for another 1 to 2 minutes to soften. Pour in the broth, tomato, lime juice, chicken and seasonings; stir well to combine. Hit cancel on the Instant Pot and place the lid with

2 3 4

the valve sealed. Set to high pressure for 12 minutes. Allow to come to pressure and cook. Quick-release the pressure and carefully remove the lid. Use a meat thermometer to ensure the chicken is 165. Set to sauté for longer if needed. Pull the chicken out and shred with two forks. Add back to the soup and stir. Serve topped with cilantro, avocado and additional lime juice to taste.

Serves 4 | Prep Time 10 mins

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

NOURISH WHOLE 30

Shrimp Zucchini Pasta 3 tbs

Butter, separated

1 lb

Shrimp, medium or large, peeled and deveined

3 tsp

Salt and pepper

2 cloves

Garlic, minced

¾ cup

Heavy cream

½ cup

Parmesan cheese, grated

1 cup

Cherry tomatoes, halved

2 tbs

Fresh parsley, chopped

3 large

Zucchini, spiralized

Heat a large skillet over medium heat. Melt 1 tablespoon butter and add shrimp. Season with salt and pepper. Cook until shrimp are pink and opaque, 2 to 3 minutes per side. Remove shrimp.

3 4

In the same skillet, add remaining butter and garlic. Cook 1 minute and add heavy cream. Add shrimp and zucchini to the pan. Toss and serve immediately garnished with saved parsley.

Serves 3-4 | Prep Time 10 mins

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

This delicious meal is a Whole30, gluten-free (and of course lowcarb) version of shrimp scampi and linguini. Replace traditional pasta with zucchini noodles/pasta for a veggie-packed and nutritious meal.

NOURISH

VEGAN

Meatless Crumble Lasagna Our selection of vegan meat substitutes has grown rapidly over the last several years, with better textures and more flavors than ever.

10 oz

Plant-based “ground meat” crumble

1 clove

Garlic, minced

½ cup

Vegan milk, plain, unsweetened

2 cups

Marinara sauce

8 oz

Lasagna noodles broken into 1½ inch pieces (each noodle should be broken into about 5 pieces)

1 tbs

Nutritional yeast

1 cup

Water

1 lg handful

Spinach, chopped

½ tsp

Salt

Overflowing ½ cup Vegan mozzarella Grated Vegan parmesan cheese Fresh cracked black pepper

1 2 3 4

Sauté the beefy crumble in a 12-inch skillet according to package instructions. Add garlic clove, sauté for another 30 seconds. Add milk, marinara, noodles, nutritional yeast and water, spreading out the noodles so they are mostly covered in liquid. Bring to boil, cover, and lower the heat to a high simmer at medium-low heat. Simmer for 20 minutes,

stirring three times. Add mozzarella; stir to combine, cover and simmer for another 5 minutes. Check noodles for doneness, if they aren’t cooked through simmer for another 5 minutes. When done, throw in the spinach, salt and pepper, stir to combine and cook until the spinach is wilted. Finish with grated parmesan cheese and serve.

Serves 3-4 | Prep Time 25-30 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 75

NOURISH

FAMILY FRIENDLY

Chicken Tacos These chicken street tacos are made with marinated grilled chicken and are so easy to throw together. The best part is you can marinate the chicken up to six hours in advance. Once you’re ready to eat, just cook the chicken in a pan or on a grill for a quick and satisfying dinner.

2 cloves

Garlic, minced

2 tbs

Lime juice

3 tbs

Olive oil

1¼ tbs

Chili powder

½ tsp

Onion powder

1 lb

Chicken thighs, boneless, skinless or skinless chicken breasts

½ tsp

Kosher salt and pepper to taste

1 sm

Avocado, chopped

1 cup

Cotija cheese

1 med

Lime, sliced

8 sm

Corn or flour tortillas

PICO DE GALLO ½ cup

Onion, finely chopped

½ cup

Tomato, finely chopped

¼ cup

Cilantro, finely chopped

1 sm

Jalapeño, finely chopped and deseeded

1 tsp

Lime juice

Salt and pepper to taste

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

1 2

Mix the first five ingredients in a bowl or sealable plastic bag. Add chicken to marinade mixture and toss. Cover the bowl or seal the bag and let sit for 20 minutes to 6 hours in the refrigerator. Heat a large pan over medium-high heat. Cook chicken 5 to 7 minutes per side to 165˚ and no longer

Serves 4 | Prep Time 45 mins

pink. Remove from heat and cool for five minutes. Then shred or cut into cubes. While chicken is cooking, combine all pico de gallo ingredients in a small bowl and stir. Heat tortillas and assemble tacos with ¼ cup chicken, pico de gallo, avocado and cheese. Top with a squeeze of lime.

4 5

NOURISH VEGETARIAN

Mushroom & Spinach Breakfast Casserole If you’re looking for an extrahearty breakfast that can be made ahead and stored in the freezer you can’t do much better than this. This vegetarian recipe includes plenty of eggs and cheese for protein and the powerful nutrient profiles of spinach and mushrooms. Ham or sausage can be added to boost flavor and protein power.

5 tbs

Butter, unsalted divided

1 med

Yellow onion, chopped (about 7 ounces)

8 oz

Mushrooms, sliced

12 oz

Baby spinach

2 cloves

Garlic, minced

Eggs

16 oz

Cottage cheese

12 oz

Sharp cheddar cheese, shredded

Green onions, sliced

1 tsp

Kosher salt

1/2 tsp

Black pepper

1 2

4 5

6 7

Pre-heat oven to 350˚. Use 1 tablespoon butter to grease 13 inches by 9 inches baking dish. Heat 4 tablespoons butter in a large skillet or sauté pan; sauté yellow onion and mushrooms for about 3 to 4 minutes until onions are translucent and mushrooms are soft. Add garlic and sauté 1 minute. Add spinach, a handful at a time, and sauté. Cover skillet and let spinach wilt, about 5 minutes.

Let cool, drain excess liquid, and chop more finely. In separate bowl whisk eggs, cottage cheese, cheddar cheese, green onions, and salt and pepper. Add cooked spinach and mushroom mix. Mix well and pour into baking dish. Bake for 45 to 50 minutes or until top is golden brown and center is cooked through.

Serves 8-12 | Prep Time 55-65 mins

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

health & wellness

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

Aesthetics & Wellness

Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111 Artisan Aesthetics 212 S. Montezuma St., No. 1 | Prescott, AZ 86305 www.artisanaesthetics.com | 928.515.3096 Salud Spa 130 W. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 928.272.7853 Studio Rox - Advanced Aesthetics & Plasma www.studio-rox.com | 928.351.1555 Wilson Aesthetics Beauty & Wellness 8196 E. Florentine Rd. Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

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

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

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

928.445.7085

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

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

Chiropractic

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

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

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

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

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

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

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

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

Warman Chiropractic 8113 Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059

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

Weary Chiropractic 730 N. Montezuma St., B Prescott, AZ 86301 www.drweary.com | 928.778.2228

Bownlie Chiropractic Center 120 Grove Ave. | Prescott, AZ 86301 www.brownliechiropractic.com 928.445.9781

White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303 928.776.4663

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

Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190

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

Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Futral Chiropractic & Wellness Center 8098 E. state Route 69 Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Hancock Healthcare 805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com/our-clinic 928.445.5607 Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106 New Life Chiropractic 172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818 Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202 Prescott Family Chiropractic 728 N. Montezuma St., Ste. A | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600

Dentistry 89A Dental Care PLLC 6455 N. Viewpoint Dr., Ste. 600 Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989 Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970 Aspen Dental - Prescott Valley 7584 E. state Route 69 Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759 Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581 Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076

Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877 Davis Orthopaedics LLC 3237 N. Windsong Dr. Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320 Distinctive Dental Care 3140 Stillwater Dr., Ste. B | Prescott, AZ 86301 www.wulffdmd.com | 928.445.3181 Frontier Village Dental Care 1781 E. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000 Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818 Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421 Jason A Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 Joseph A. Savoini DMD PC 1231 Willow Creek Rd., A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040 Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400 Kimberly W. Fee, DMD 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410 Larson Family Dentistry 8086 E. Florentine Rd. Prescott Valley, AZ 86314 www.prescottvalleyfamilydentistry.com 928.772.8128 My Kids’ Dentist 3140 Clearwater Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdentalarts.com | 928.445.8980 Prescott Dental Center 222 S. Summit, No. 2 | Prescott, AZ 86303 www.prescottsedationdentist.com 928.445.2440

Prescott Dentures and Implants 1124 Willow Creek Rd. | Prescott, AZ 86301 www.prescottdenturesandimplants.com 928.515.0032 Prescott Periodontics & Implant Dentistry PLLC 3214 Stillwater Dr. | Prescott, AZ 86305 www.prescottperio.com | 928.778.2340 Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979 Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226

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

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

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

Gynecology Melinda M. Martin, M.D. 907 Ainsworth Dr. | Prescott, AZ 86305 www.drmelindamartin.com | 928.777.0070 Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.posc-az.com | 928.778.9770

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

Prescott Women’s Clinic 919 12th Pl., Ste. 1 | Prescott, AZ 86305 www.prescottwomensclinic.com 928.778.4300

Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Women’s Health And Wellness 1000 Willow Creek Rd., Ste. E Prescott, AZ 86301 www.whwprescott.com | 928.583.7887

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

Women’s Medical Care 1005 Division St. | Prescott, AZ 86301 www.womensmedicalcareprescott.com 928.776.8428

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

Dietitian & 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

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 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 state Route 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

Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 79

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

IV Therapy

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

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

Oncology

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

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

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

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

Antone Optical - Yavapai Eye Care 7840 E. state Route 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

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

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

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

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

Optometry

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

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

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

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

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

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

Neurology

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

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

Neurophysiologist

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

Neurosurgery

Northern Arizona Pain Institutes 3769 Crossings Dr. | Prescott, AZ 86305 www.northernarizonapaininstitutes.com 928.458.7343

John J. O’Connor, MD 3109 Clearwater Dr., Ste. A | Prescott, AZ 86305 928.778.1066 James-Marco Health 3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.jamesmarcohealth.com | 928.212.1479

8 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

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

Tomar Pain Centers - Prescott 919 12th Pl., Ste. 12 | Prescott, AZ 86305 www.tomarpaincenters.com | 928.771.2700

Pediatrics

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586 Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843 Yavapai Pediatrics 3001 N. Main St., Ste. 1C Prescott Valley, AZ 86314 www.yavapaipediatrics.com | 928.458.5470 Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Physical Therapy Arizona Orthopedic Physical Therapy Prescott 1781 E. state Route 69 Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118 Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005 Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667 Madsen Physical Therapy 2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenphysicaltherapy.com 928.775.9500 Peak Performance Physical Therapy 6455 N. Viewpoint Dr., Ste. 100 Prescott Valley, AZ 86314 928.775.8700 Permar Physical Therapy 143 N. McCormick St. | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172 The BioMechanics 1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

Tipton Physical Therapy and Aquatic Center 8400 E. Florentine Rd. Prescott Valley, AZ 86314 www.tiptonphysicaltherapy.com | 928.775.9999

Podiatry

Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com 877.634.7333 Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333

Complete Foot & Ankle Care The Doctor’s Office 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400 www.prescotthappyfeet.com | 928.776.9428 Northern Sun Podiatry 2485 N. Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540 Premier Foot & Ankle 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916 Thumb Butte Medical Center 3124 Willow Creek Rd. | Prescott, AZ 86301 www.thumbbuttemedicalcenter.com 928.445.7085

Primary Care Dr. Shirley Rheinfelder 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083 Ellen F. Bunch 1530 W. Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Lifetime Medical Care 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 www.lifetimemedicalcare.com | 928.237.9014 Morris Health MD 3196 N. Windsong Dr. | Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 203 S. Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573 Optima Medical 2075 state Route 69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 state Route 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

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

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

Recovery - Addiction Canyon Crossing Recovery 819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 800.651.7254 Embark Recovery 3727 Karicio Ln. | Prescott, AZ 86303 www.embarkrecovery.com | 928.250.0447 MATFORCE 8056 E. Valley Rd., Ste. B Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100 Mountain Valley Regional Rehabilitation Hospital 3700 N. Windsong Dr. Prescott Valley, AZ 86314 www.mvrrh.ernesthealth.com | 928.759.8800 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

Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906

Silver Sands Recovery 3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267

Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. Prescott, AZ 86305 928.778.1806

Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813

Pathways Counseling, LLC 1000 Ainsworth Dr., C320 | Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747

Viewpoint Dual Recovery Center 702 W. Hillside Ave. Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211 Pronghorn Psychiatry/Stoneridge Center 5940 E. Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com 928.583.7799 Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400 Start Moving On 914 E. Gurley St., Ste 200 Prescott, AZ 86301 www.startmovingon.com 928.910.5245

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

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

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3 8 1

Q&A Jion Sommer, LIVING PROOF NATURALLY,

WHOLE FOOD PLANT-BASED HEALTH COACH, MEDITATION TEACHER & REIKI PRACTITIONER and I began to heal. I started Living Proof Naturally because I AM LIVING PROOF! It is my hearts work to share my journey and knowledge to inspire you to live a healthy life, to heal, to laugh and to love. Love yourself enough to start your healing journey. You matter! Start today because if I can do it, so can you! I believe in you and I now live a life I never dreamed possible.

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? For me, a healthy lifestyle is all encompassing including: Physical: Whole food plant-based nutrition, exercise you enjoy, restorative sleep, stress management (meditation, walks, qigong). You also need to give and receive love and compassion, forgiveness, laughter and happiness. Spiritual: Meditation, spiritual practices, inner calmness, trust in your inner knowing. Emotional: Meditation practice to calm the mind and

transform negative emotions. Hiking in nature, friends to talk things over with.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I was sick for decades with Lupus, Multiple Sclerosis, and more and was on Maggie’s Hospice & Palliative care for three years. I saw a nutritionist who changed my diet to whole food plant-based, removed gluten and healed my gut. I went off all pharmaceuticals and supported my body with holistic modalities

8 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 3

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF, YOUR FAMILY HEALTHY? I’ve been a Buddhist meditation practitioner for over 25 years. I teach both walking and sitting meditation and find it to be my most valuable regular practice to keep my body, mind & spirit healthy in every way. When I moved back to Prescott in 2005, I found my home at the Garchen Buddhist Institute in Chino Valley. I began, and continue to study and practice, as a student of both Garchen Rinpoche and Lopon Barbara DuBois.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Self-care is every day — all day — eating a whole food plant-based diet, daily walks with my dog Tara, meditation practice, gratitude for my mind, body and spirit, singing and dancing in my kitchen when I cook, making time for all the amazing people in my life, having fun and laughter, lots of laughter!

WHAT ARE YOUR BIGGEST HEALTH AND WELLNESS TIPS? Start now. Make a healthy meal choice, take a walk, start meditating just five minutes every day, forgive yourself or someone else, be grateful, love fully — now!

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? I am currently enrolled at Cornell University. I am studying to complete the Whole Food Plant-based Nutrition Certification program by T. Colin Campbell Center for Nutrition Studies.

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 Dr. Greg Keller (928) 708-4545 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

(928) 771-5282

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

CALL TODAY TO BOOK YOUR APPOINTMENT

928-350-5484

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

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