Issuu

VOL. 4, NO. 6 prescotthealthyliving.com

BENEFITS OF PROPER HYDRATION • Boost your Brain/Memory • Improves your Mood • May Help Blood Pressure • Better Energy • Helps Metabolize Fat • Smoother Skin • Better Digestion • Helps Constipation • Better Detox, Better Physical Performance • Happier Bones & Joints • Helps/Reduce Headaches • Helps Curb Hunger • More Oxygen, Hydrogen & Essential Minerals in our water!

NOTHING BEATS CLEAN, TOXIN-FREE WATER!

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928.899.7504

VOL. 4, NO. 6

Healthy Mouth & Body Go Hand-in-Hand Bodywork Connects to Oral Health

Oral Health 14 16

| PLAY | Proper Form Makes a Difference in your Workout Stay Active Despite Adversity with Adaptive Fitness Blaze your Way through Pioneer Park’s Trails Create a Summer Bucket List for your Kids 20 30-Day Self-Care Challenges Take the Time for Pet Dental Care Even Beginners Can Fly with Aerial Yoga Now is the Moment Local Events

CONTENTS

22 24 26 28 30 32 34 36 37

Oral Health for Children Starts Before They Have Teeth These Plant-Based Foods Pave Way to a Brighter Smile

| RENEW | Stretch Yourself into a Good Day Don’t Let Shin Splints Stop you; Here’s Help Sleep Apnea: Often Undiagnosed Hormone Replacement Therapy Can Aid Quality of Life Keep Body Working Well to Help your Mouth Take Special Care of your Teeth as You Age Combining Botox, IV Hydration Can Help TMJ Keep your Friendships Strong Tips On Managing your Cholesterol Neurofeedback: A Revolutionary Therapy for Mental Health Talk Less, Listen More

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

18 20 | NOURISH |

38 58 40 60 42 62 44 64 46 66 68 48 50 Recipes 72-77 52 54 health & wellness 78-81 56 Q&A 57 82 Get the Keys to Longevity from Blue Zones

This is Just Peachy!

Help your Teeth by Minding What you Eat Fasting and your Digestive System

Pick Foods that Protect Oral Health

Harvest Herbs & Double Their Growth

DIRECTORY

Roxie Reese, Licensed Medical Aesthetician & Owner, Studio Rox

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

Caring for your Teeth CARES FOR YOUR BODY

Laurie is an avid hiker and cyclist who loves the outdoors and enjoys the beauty of Prescott. She also has a menagerie of pets to keep her smiling!

ur smile plays a huge role in how we communicate with the world, so it’s understandable for us to be concerned about the impression it leaves. This is why cosmetic dentistry is a $5.6 billion industry in the U.S., according to IBISWorld, with teeth whitening, veneers, dental bonding and tooth and gum contouring. Our self-confidence can be affected by whether we’re revealing chipped, stained or crooked teeth or other not-so-attractive sights. But our teeth are obviously much more than a façade. They prepare food for its journey through our gut to fuel our energy, in the process picking up bacteria, sugar and other substances that damage them and can lead to wider problems affecting our overall health. Our teeth are luckier than other parts of our body in that most of us pay daily attention to them by brushing, but many are less consistent with that second brushing, flossing, twiceyearly dental visits and other recommended measures. For today, and every day after, take one additional step to protect your oral and every other level of health. Be well,

Laurie

Associate Publisher

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

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

CEO Elaine M. Earle, CPA VICE-PRESIDENT, OPERATIONS Bea Lueck Prescott Healthy Living is published by ROX Media, LLC dba Raxx Direct Marketing. Editorial content is provided by affiliates of Raxx Direct Marketing, community members and local organizations. © 2023. All rights reserved. No part of this publication, including but not limited to editorial content, illustrations, graphics and photographic images, may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers of Prescott Healthy Living assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. In no event shall the publishers be liable for any consequential damages in excess of the cost of the advertisement. Prescott Healthy Living shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the owners or management of ROX Media, LLC. Information contained within submitted articles had not been verified for accuracy and readers are responsible for forming their own opinions.

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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

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Advertiser Index Aboost Wellness and Salon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Espire Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Gourmet Beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 H2O Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Happy Life Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Hooper Family Dental . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

in the next issue HYDRATION FOR HEALTH

Jodi Gilray Pediatric Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Keep Smiling Family Dentistry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Lynell & Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Melinda M. Martin, M.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Pate Complete Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Prescott Outpatient Surgical Center . . . . . . . . . . . . . . . . . . . . . . . . . 83 Prescott Sleep Solutions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Prescott Women's Clinic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 ROX Travel - Prescott . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Shamrock Recovery Services LLC . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Spectrum Healthcare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 The Doctor's Office . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 The Natural Healing Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Watters Garden Center . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Wilson Aesthetics Beauty & Wellness . . . . . . . . . . . . . . . . . . . . . 7, 84 Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Woodside Homes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Yavapai Humane Society . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

1 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6

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

l a c o L

HEALTH

Dr. Joshua Allen

DMD, Owner & Dentist, Keep Smiling Family Dentistry

Lynell Cavner

Owner & Master Certified Bowen Practitioner, Lynell & Company

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

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.

Dr. Anson Hooper

Carl Johns

DDS, Hooper Family Dental

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.

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.

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

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.

Jodi Gilray-Szostak

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

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.

Vickie Johnston

Ken Lain

John Murphy

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.

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

Owner and Founder, H2O Health

Owner, Watters Garden Center

Founder, Make 100 Healthy

ENTHUSIASTS Elisa Oliver-Nielsen

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

Aymee Wilson Aymee Wilson, Owner & Founder, Wilson Aesthetics

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

Dr. Dana Rockey

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

Blayne Soriano

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

Bailey Zygutis

Keelyn Yachanin

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.

Keelyn Yachanin is a certified neurofeedback provider and somatic experiencing practitioner (SEP) who’s spent the last eight years helping individuals struggling with PTSD, brain injury, mental health disorders and more heal in inpatient and outpatient settings.

Nutritionist and Personal Trainer, Vitruvian Fitness

BA, SEP, BCN, Shamrock Recovery Services

Jion Sommer

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

Loree Walden

Marketing Manager, Yavapai Humane Society Loree Walden is originally from Honolulu, Hawaii and moved to Prescott in 2010. Her background spans a variety of careers including 20 years of tax preparation, eight years of radio traffic and her current position as marketing manager for Yavapai Humane Society where she is able to do what she loves by helping animals through advocating for them to help them find their furever homes!

We believe local experiences are important. With that in mind, we’ve partnered with local contributors for their perspectives on a variety of healthy living topics. Here are the writers who helped make this issue possible.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 13

FEATURE

HEALTHY

Mouth & Body GO HAND-IN-HAND

by Blake Herzog

esearchers are finding increased evidence that the ramifications of poor oral health spread far beyond our mouth, even if the cause-andeffect relationship isn’t always clear. Gum disease in particular, primarily caused by bacteria that builds up on our teeth as plaque, may either contribute to or be a warning sign of disease elsewhere in the body. Good oral health practices, including brushing teeth twice daily, flossing, using mouthwash and regular dental checkups, are the best methods for preventing gum disease.

HEART DISEASE In one rare but potentially deadly heart condition mostly found in patients with existing heart conditions, endocarditis, bacteria from the mouth and other parts of the body spreads to the heart and infects the lining of the heart valves by

attaching to damaged areas of the organ. Other research has found that those with gum disease or poor oral health are at higher risk for cardiovascular disease. Some experts suggest chronic inflammation caused by oral bacteria and infection may contribute to formation of plaque (different from dental plaque), in the arteries, which can lead to partial or complete blockages.

DIABETES Many experts believe there’s a two-way relationship between diabetes and gum disease, with each having the ability to worsen or improve the other. It’s well-established that diabetic patients face up to three times the average risk of periodontal problems, and some studies have found gum disease adversely affects the body’s glycemic control. Diabetes reduces production of saliva and raises its sugar content, both of which

can foster bacteria growth and lead to infection. An analysis of dental records and insurance claims published by the Journal of the American Dental Association in February found diabetes patients treated for periodontal disease saw their overall health costs go down 12%.

PREGNANCY Increases in estrogen and progesterone are known to increase the risk of early gum disease, or gingivitis, during pregnancy, occurring in about 60% to 75% of cases. In most cases the gums return to normal after giving birth, but without treatment gingivitis can progress to the more serious periodontitis, which has been linked to premature delivery and low birth weight for babies.

ALZHEIMER’S DISEASE Gum disease and other markers of oral health tend to worsen as this disease progresses, and

at least one study has reported the presence of bacteria that causes gum disease in the brains of people with Alzheimer’s. Some scientists believe this type of infection could help trigger Alzheimer’s in those predisposed to develop it.

MEDICATION Long-term use of drugs that reduce saliva production can contribute to bacteria growth and gum disease, including decongestants, antihistamines, diuretics, painkillers and antidepressants.

SIGNS OF GUM DISEASE Early gum disease, known as gingivitis, progresses to the more serious periodontitis when left untreated. Symptoms of gum disease include bad breath or taste that won’t go away, red, swollen, tender or bleeding gums, pain while chewing, and loose or sensitive teeth or gums pulling away from teeth.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 1 5

FEATURE

BodywOralorkHealth CONNECTS TO

“I find that most men would rather have their bellies opened for five hundred dollars than have a tooth pulled for five.” —Martin H. Fischer

by Carl Johns, LMT, Mountain Medicine Integrative Wellness Center

f course the best road to oral health is prevention, but our best intentions can still eventually land us in the dental chair for some pretty unpleasant procedures. Most of us have been through some form of drilling, grinding, pulling, hammering, etc. As far as we have come with the technology of dental work, many of us feel something like the people Dr. Fischer is describing above. So dental work, oral surgeries, tension, stress, grinding of teeth, all create a degree of trauma in the bones of the face and cranium. Craniosacral therapy is a gentle form of bodywork, much of which is focused around facial and cranial bones that can gently unwind the physical stresses that we absorb during these kinds of procedures. And for those who suffer more emotional trauma from dental work, craniosacral work can help there too, relaxing the mind and the body.

Craniosacral therapy in its modern context comes from the work of William Garner Sutherland in the early to mid-20th century, known as osteopathy in the cranial field. Sutherland worked more and more toward a light, non-invasive touch, which he referred to as “like a feather on the breath of God.” By touching lightly and following the movements

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

and rhythms of the bones and tissues, the body would find its proper form and ultimately its health. The use of craniosacral therapy spans a wide array of physical trauma, emotional trauma and health conditions. As a bodywork therapist, I have incorporated this work for many variations of injury, chronic pain, PTSD, disabilities and

health challenges. Our context here is very specific, but it is right in the wheelhouse of craniosacral therapy, If you find yourself suffering from chronic stress, TMJ dysfunction, facial injury or dental trauma, seek out a good craniosacral therapist to help you return to a state of ease in your body and mind that will support good oral health.

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

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FEATURE

Oral Health for Children

Starts Before THEY HAVE TEETH

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

f you’re a parent, you know how hard it can be to get your kids to brush their teeth. They’re too busy playing, they don’t like the taste of toothpaste, they forget, they complain, they throw tantrums ... the list goes on. You may wonder if it’s even worth the hassle. After all, they’re just baby teeth, right? Not so fast. Children with cavities can experience chronic pain, infection, difficulty eating and speaking and low selfesteem. Developing good oral health habits while they’re young is so important for preventing more serious problems later in life. So how can you prevent cavities in kids without losing your sanity? Start early. The best time to start taking care of your child’s teeth is before they even have any. You can wipe their gums with a soft cloth or a finger brush after each feeding to remove any bacteria or food residue. As soon as their first tooth erupts, usually around 6 months, you can start brushing it with a soft-bristled toothbrush

and a smear of fluoride toothpaste. You should also take children to see a dentist by their first birthday. Make it fun. Brushing teeth doesn’t have to be a chore. Try playing music, singing songs, telling stories, using stickers or rewards, or letting them choose their own toothbrush and toothpaste. You can also brush your teeth together and make silly faces in the mirror. The more you make it a positive and enjoyable experience, the more likely they will cooperate. Be consistent. Kids thrive on routines. Parents should help their kids brush their teeth twice a day, preferably in the morning and right before bed, with a pea-sized amount of fluoride toothpaste until they are able to do it on their own. Parents should also teach their kids how to floss once a day. Make it part of their

1 8 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6

daily schedule, and don’t skip it even when you’re tired, busy or traveling. Limit sugar and snacks. Encourage water and healthy foods. Sugar is the main culprit behind cavities, as it feeds the bacteria that produce acid

and erode the enamel of the teeth. Try to limit your child’s intake of sugary foods and drinks. If they do have something sweet, make sure they rinse their mouth with water afterward.

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FEATURE

These Plant-Based Foods Brighter Smile PAVE WAY TO A

“Because of your smile, you make life more beautiful.”

—Thich Nhat Hahn by Jion Sommer, Plant-based Nutrition Certified Professional, Reiki practitioner & Meditation teacher, Owner, Living Proof Naturally

pples are a great choice as their crunchy texture acts like a toothbrush to scrub your teeth. Plus apples contain malic acid, which boosts saliva production, helping clean your teeth and remove stains. Strawberries not only contain the same malic acid as apples, they have the added benefit of ellagitannins, antioxidants that can help reduce stain-attracting bacteria and inflammation in your mouth. And, strawberries’ vitamin C can help prevent gum inflammation and periodontal disease. They may even protect against oral cancer. Broccoli contains iron, which forms a wall of protection for your teeth and helps prevent stains and cavities. Eating this raw crunchy veggie can help polish your teeth. Broccoli is high in fiber, and eating lots of fiber helps reduce inflammation in your mouth (along with the rest of your body).

Pineapple is the only food that naturally contains bromelain, a compound with anti-inflammatory and cleansing properties. Green leafy vegetables, like romaine lettuce and spinach, which contain folate can strengthen enamel, guard against gum disease and reduce gum inflammation. Other folate-rich foods include edamame, lentils, asparagus and black beans. Green tea is packed with catechins (plant compounds with antioxidant properties) as well as naturally occurring fluoride. Green tea appears to inhibit the bacteria and acid responsible for tooth decay. Omega 3s: When adults with periodontitis — gum inflammation that can lead to tooth loss — took a 300 mg omega 3 supplement they had less inflammation and shallower “pockets.” Omega 3 fatty acids are found in

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chia, flax and hemp seeds. One ounce of chia seeds provides 5,000 mg of ALA omega-3 fatty acids, or 312% to 454% of the recommended daily intake. Smiling reduces stress and is calming, so I would like to offer this short poem on smiling meditation by Thich Nhat Hahn: “Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment I know this is a wonderful moment.”

This is the only moment that is real. To be here and now and enjoy the present moment is our most wonderful task — a “calming, smiling, present moment, wonderful moment.” I hope you will try it. May all beings benefit.

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Offer ends : July 5, 2023 GENERAL TERMS APPLICABLE TO ALL OFFERS IN THIS CAMPAIGN (“Offer”): Offer is available to legal residents of North America. Offer may not combine with other offers or promotions. Other exclusions may apply. Changes or refunds may not be permitted. Offer and its parts (if any) are not transferable, not substitutable, and not redeemable for cash. Princess Cruise Lines, Ltd. (“PCL”) is not responsible or liable for any printing errors. Offer may be changed or revoked at any time. A refundable deposit is required for all stateroom guests and amount varies according to the cruise length, stateroom type and number of stateroom guests. Please refer to your travel advisor for terms, conditions and definitions that apply to all bookings. *Fares are per guest, per day and apply to minimum lead-in categories on a space-available basis at time of booking. Fares for other categories may vary. Fares are per guest, non-air, cruise- or cruisetour-only, based on double occupancy and apply to the first two guests in a stateroom only. These fares do not apply to singles or third/fourth-berth guests. This offer has limited space. Taxes, Fees and Port Expenses are additional. Fares and all other values quoted in USD. ©2023, Princess Cruise Lines, Ltd. Princess,® MedallionClass,® and the Princess logo are trademarks of Princess Cruise Lines, Ltd. or its affiliates. All rights reserved. Ships of Bermudan and British registry.

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

PLAY

Proper Form

MAKES A DIFFERENCE IN YOUR WORKOUT When it comes to your workouts, quality takes priority over quantity. Using the right form can mean the difference between getting fit and getting sidelined.

f you’re just starting out, devote some time to learn proper form. Even the most experienced can benefit from a bit of feedback and pointers. Getting your form right can boost performance, conserve energy and reduce injuries. Proper form is crucial to make sure that you turn on the right muscles at the right time while working out. It also has many benefits and should be a priority in any workout.

INCREASES EFFICIENCY

HELPS CONSISTENCY

It’s better to work smart instead of hard, right? Proper form ensures that your workout is more efficient. This way, you use your energy for the extra push rather than wasted movements.

REDUCES INJURY

The right form means you breathe more effectively, and this supports better oxygen intake. Along with helping your gym performance, better oxygen intake also will improve energy levels, reduce stress and promote better sleep.

Using proper form means you are performing the same way each time. Your form must be consistent for continued strengthening, toning and performance. If you’re not sure you are using the proper form or could just use a refresher course, get help. Find a trainer and get a consultation. The more you can be repositioned during a workout, the easier you will learn. If you can’t use a trainer, visit YouTube to find experts, and then use a mirror to observe your form. Go slowly and make corrections. If you have a friend who works out with you, try and correct each other to get into better form.

Improper form can place excessive stress on muscles, tendons and ligaments. This leads to injuries. Good mechanics can reduce overcompensation and the likelihood of injury.

IMPROVES FOCUS The better your form, the better your focus and the better your results. You’ll be running faster and lifting more before you know it.

INCREASE OXYGEN FLOW

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

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ActiveAdversity StayDespite WITH ADAPTIVE FITNESS

We don’t need to give up on playing sports and staying fit when we encounter temporary or permanent setbacks caused by injury, accidents, health conditions or the toll of aging. Anything from mild arthritis to loss of a limb can limit our movement and impair our ability to get the exercise we need.

uman ingenuity has created nearly unlimited opportunities for people to continue playing their favorite sport or pursuing fitness activity, or take up a new one, after becoming disabled. Also, it becomes more important than ever to maintain our level of physical activity to protect our heart, brain and every other kind of element of health in the face of these new challenges. Here’s how we can get started.

There are so many more options out there from golf carts that assist with standing, hockey played on sleds and walking poles for hiking.

EXPAND YOUR HORIZONS This also can be a great time to move beyond your comfort zone and try something that’s always intrigued you. If you’ve

DO WHAT YOU ALREADY LOVE If you love cycling but pedaling on two wheels is no longer doable, consider a recumbent bicycle that places the rider in a laidback, feet-forward position for greater comfort and speed, though safety must stay top of mind. They can be mobile or stationary, have three or four wheels for added stability, and some are propelled by the arms. Some can even be used as mountain bikes.

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

always tended to skimp on your strength training you can explore weight training, which already incorporates a host of equipment at fitness stations to allow people of all abilities to lift heavier payloads. Water skiing, horseback riding and even rock climbing can all be modified for different skills, as well as the more familiar wheelchair basketball and racing.

FIND YOUR TRIBE Anyone with limited mobility or a disability has multiple resources in Greater Prescott to turn to, including the New Horizons Disability Empowerment Center in Prescott Valley (www. nhdec.org), which has an Adaptive Fitness Center and offers sports like wheelchair tennis and wheelchair basketball.

Built On & For Resilience RESILIENCE LIES AT THE VERY CORE OF OUR CENTER. We help clients practice this, too!

We Offer an Outpatient Recovery Program in Prescott, Arizona to Support: Individualized Plans for Substance Abuse Treatment  DUI Services Domestic Violence & Anger Management Classes  Neurofeedback Therapy

928.458.3739 1000 Ainswworth Dr., Suite B-215  Prescott, Arizona 86305 www.shamrockrecoveryservices.com

Blaze your Way THROUGH

Pioneer Park’s Trails by Blake Herzog

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

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makes it relatively easy to spot landmarks and orient yourself in the right direction. Also known as the Brownlow trail system, the Pioneer Park trails lie mostly west of Commerce Drive and south of Pioneer Parkway, though two tunnels under the parkway give access to sweeping paths without as many intersections for what some may find to be a cleaner experience. The park has much to offer mountain bikers, hikers, horses and their riders throughout the year, with bright sun warming the winter landscape, green grass and wildflowers taking over in the spring and wide-open horizons coming to the fore in summer. Since some parts of the trails lack shade, it’s a good idea to bring extra ! i water and protection from the sun here in warmer weather. Pioneer Park offers an easy-to-reach trail network where no two trips have to F ! A be the same, where every visit can be a new adventure as you string together different segments to create a unique experience. It’s time for you to try it out if you haven’t!

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rescott’s Pioneer Park is a beehive of outdoor sports with a roller hockey rink, pickleball courts and multiuse fields for baseball, softball, soccer and football, plus the Kuebler Sports Complex. But more than anything it’s a place to walk or ride. The City has managed to fold 20 miles of trails into the park, a maze of singletrack and doubletrack paths through scrublands in the shadow of Granite Mountain, Thumb Butte and more majestic peaks to the west. These can be combined into a seemingly infinite number of loops and throughways, many of them color-coded for easy navigation. You can find maps of these suggested loops at www.prescottaz.gov/recreation-area/ pioneer-park-trails. The trails zigzag through grasses and past trees to provide a variety of environments and travel through different types of terrain, from broad, flat surfaces to hairpin twists along ridges, taking you to more forks than you thought possible in a relatively small area. It may sound like it would be easy to get lost here, but the absence of large-scale tree cover

500

1,000 Feet

Pioneer Park Trails

Elevation: 5220' (low) - 5580' (high) 20.07 Miles - Cumulative Single Track Trail Uses:

Parking

Creeks

Double Track

Pioneer Park

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For downloadable maps visit: http://www.prescotttrails.com

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PIONEER PARK TRAILS

Parking fees: None Uses: Hiking, mountain biking, equestrian Distance: 20 miles total, with numerous ways to customize your trek within Level of difficulty: Easy to moderate Elevation: 5,220 feet to 5,580 feet

Map: City of Prescott

The trails in this 280-acre park are well-connected to the rest of the City of Prescott’s Mile High Trail System, connected on each end to trails we’ve already written about — the EmbryRiddle/Jan Alfano to the east and Longview on the west. To reach Pioneer Park from downtown Prescott, take Gurley Street east until reaching AZ Route 89. Turn left (north) onto 89 and continue about 3.7 miles to Willow Lake Road, turning left (west). After about 2 miles turn right onto Willow Creek Road, then take the first left onto Sandretto Drive. Then take the first right onto Tower Road and continue to Commerce Drive. After about a third of a mile, the Brownlow Trail parking lot will be on your left, next to the pickleball courts.

PLAY

Create a Summer

Bucket forList your Kids

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

his summer give your kids sensory experiences, new foods, lots of books, some nearby travel and don’t forget to play. Exposure to different experiences and senses is crucial for your child’s development. For kiddos with sensory processing disorder, take time during the summer to push the comfort boundaries even if it is just a little bit for a short amount of time. Playing with sand, PlayDoh or in the water are great ways to explore the senses. If you’re open to mess, get the paint out for finger and foot painting fun.

The summer is the perfect time to give your kiddo an opportunity to try new foods and textures. Don’t forget about veggies too; even picky eaters can break some barriers when encouraged. Be sure to add a menu of items for you and your kiddo to try. If they’re old enough, sit down with them and plan out some yummy meals and restaurants to try. Do you know what type of books your kid loves to read? Reading books can give your child a boost such as increased concentration, self-esteem and expanded vocabulary. As long as there

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is no summer reading list, go ahead and give your kiddo the freedom to choose what to read. I encourage you not to overcomplicate traveling — going to the local park to play in the grass or attending an outdoor movie can be great fun for kids. A short trip out of the house might be just what the soul needs. Whatever your travel destination this year, just remember to fit it into the schedule and make sure it doesn’t run over your kiddo’s time to get a good night’s rest. On your summer bucket list always leave room for

both indoor and outdoor play to allow for plenty of practice with fine and gross motor skills as well as social interactions, even if it is just within the family. Choose outdoor and indoor activities that get your kiddo off the couch and away from screens. Although an hour or two for technology play can be OK as long as it’s something your child is interested in. Keep in mind that unstructured play — free play without rules — can be a good way to reach outside of comfort zones and welcome creativity, curiosity and self-expression.

Smile...Sunshine is good for your teeth!

Come meet all the pets waiting to share their smile (and life) with you. 928.445.2666 | yavapaihumane.org

30-Day 20 PLAY

SELF-CARE CHALLENGES

Self-care challenges that ask you to do 30 different things in a month provide a ton of excitement and variety, but sometimes they can feel a little exhausting, plus they don’t encourage the repetition that reinforces new habits.

ry one of these monthly challenges to put yourself on track to one new healthy habit!

1. 2.

Pick one thing to donate from your home.

Do at least 25 jumping jacks (or build up to 25).

3. 4. 5.

Drink eight glasses of water. Watch the sunrise or sunset.

Tell a different friend or relative how much they mean to you.

6. 7.

Do at least 15 minutes of yoga.

Write down negative thoughts, then cross them out.

8. 9. 10.

Read a book for 15 minutes before bed.

Set and stick to a bedtime.

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

Do random acts of kindness. Eat at least one piece of fruit. Meditate.

Go for a bike ride.

Give yourself a facial.

Spend 15 minutes organizing a room.

Give up alcohol.

Track your expenses.

Listen to a guided relaxation.

Exercise outdoors for at least 15 minutes.

Dance.

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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

928-634-2843

3140 Clearwater Dr. Prescott, AZ 86305

928-227-4586

PLAY TAKE THE TIME FOR

Pet Dental Care by Loree Walden, Marketing Manager, Yavapai Humane Society

e can’t forget the importance of including dental care for our pets. Pets, just like humans, can suffer from a number of medical issues if left untreated. Regular dental care including daily brushing and yearly cleaning can help prevent dental problems like gum disease, which is a major problem causing pain, discomfort and infection. If left untreated, it can result in tooth loss and even damage to your pet’s internal organs like the kidneys and heart. It’s important to start dental care early in your pet’s life. By the time they

turn 3, most dogs and cats have some degree of dental disease. Starting early also helps them to get used to dental care and can become a routine part of your day. There are a number of different products (treats) that help control tarter buildup on your pets’ teeth; also toothbrushes and toothpaste (flavored like beef, fish, peanut butter, or chicken) specifically formulated for pets. Please consult with your veterinarian for their input on which products will be best for your pet. Human toothpaste is potentially toxic to your pets.

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If we take the time for regular dental visits and preventative measures for ourselves, we should do the same for our pets to help avoid infections, illness, pain and expensive treatments — most importantly, to ensure they stay healthy! We all know how much a toothache hurts us so just imagine how it feels to your furry little friend. Gum disease or an infected tooth can cause chronic pain, loss of appetite or difficulty eating, which can lead to malnutrition, which can cause other medical problems. Remember, most animals

are good at hiding signs of pain, and unfortunately, they can’t verbally tell us what’s bothering them. You know your pets and how they are on a daily basis, so if you notice changes in them like loss of appetite, whimpering, lethargy, pay attention and seek medical attention for them. I think the goal for all of us as pet “parents” is to make sure we have our furry companions around for a very long time. Investing in preventative medical and dental care is crucial to helping that happen so we can all live happily ever after together.

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

www.prescotthealthyliving.com/copies 33

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Even Beginners CAN FLY WITH

Aerial Yoga by Valerie Demetros

ow that you’ve tried goat yoga, maybe it’s time to fly and try aerial yoga. You may have seen pictures of aerial yoga on Instagram showing gorgeous, gravity-defying yoga poses hanging from the ceiling. It certainly is picturesque and looks a bit intimidating for a beginner. But you don’t need to be an acrobat to learn. A combination of the arts and athletics, aerial yoga offers physical and psychological benefits including improved flexibility, stability and balance. A 2019 study found that aerial athletes have exceptional flexibility, balance and strength. In aerial classes, there are plenty of options from traditional yoga poses with parts of your body touching the hammock

to aerial conditioning exercises (like core work and pullups). Some instructors even include elements of Pilates and barre in class. Aerial yoga combines traditional asana (the physical postures of yoga) and yoga philosophies with the aerial arts. Silk fabrics are hung from above to aid practitioners to get into forms. You can be fully supported by the silks, like in a hammock, or wrap the silks around particular body parts and keep other parts on the floor. The versatility and support of the fabric allows people to access fluid movements and can reduce the load on wrists and knees, which can sometimes limit mobility in a floor-based practice. If you have knee issues,

getting to the floor can be challenging. But the aerial fabric makes it easier. The benefits are numerous, including traction and joint decompression from hanging upside down and weight loss. One small study also noted substantial improvement in depression and stress levels when participants practiced aerial yoga regularly. One of the best things about aerial yoga is that anyone can do it. Beginners will find it fun, although challenging. But how far you take it is up to you. And you’ll improve your balance while doing it. And if you’re looking for a good workout, aerial yoga on the silks can offer a killer ab workout while you’re up there by engaging your core.

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

w is the NoMoment

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by John Murphy, Founder, Make 100 Healthy

ime is a precious commodity. The biggest regret many people have is that they think they had more time to do things, to spend time with loved ones, friends and family. To travel and experience the beauty, diversity and vastness of the world. Unfortunately, many of us run out of time before we realize it’s too late. That’s why it’s become my mantra to live life to its fullest every day. Because you never know if it’s your last one. Today is a gift, that’s why it’s called the present. People who live for today and embrace NOW are in the moment and enjoying the journey as it happens. Don’t put off what you can do today. Grab life with gusto and challenge yourself to fulfill your life’s goals, objectives and yes, your bucket list. Don’t live in fear or procrastinate. Have the mindset: “Now is the moment.” It’s as easy as snapping your fingers and making a commitment that you

will do something you’ve put off. This is not just about doing things, but also taking time to enjoy nature or someone you love. It’s about having no regrets or second thoughts. It’s living in the present.

TIPS FOR STAYING IN THE MOMENT 1. Start each day with an attitude of gratitude. 2. Don’t let excuses stop you from doing something now. 3. Don’t take for granted you have more time. While this may sound a little morbid, it is not. I plan to live to 100 years, but I know I may not make it until tomorrow. That’s powerful motivation to act now. We all have many things we want to accomplish. Keeping active and staying engaged is the key to living a happy, fulfilled life. Remember, “Now is the moment,” so take full advantage of it.

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Local

EVENTS

JUNE 10

Prescott Valley Cornhole Tournament Mountain Valley Park 4 p.m.

JUNE 17

NAZ Wranglers vs. Frisco Fighters 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 Itty-Bitty Sports

ONGOING EVENTS: Table Tennis Club www.tricitytabletennis.club

Dance & Fitness Classes at Elks Theatre

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

YRMC Parking Lot

www.prescottfarmersmarket.org

Garden Classes

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

Prescott Valley Community Market Every Saturday & Sunday 9 a.m. - 2 p.m.

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

Stretch Yourself INTO A GOOD DAY

Starting your day with morning stretches gets your blood flowing, strengthens your muscles, improves your mobility, makes you more flexible, helps lower back pain, guards against injury and can improve your posture.

hat’s a lot of taking care of yourself before you even down your first cup of coffee, tea or breakfast smoothie. We’re not talking stretching before a workout — we know that’s good for us — but rolling out of bed into a stretch to ready your body for the day. It only takes five to 10 minutes, taking it slow and easy. Nothing intense. The experts suggest light walking and jogging for a few minutes first. Now, grab a mat or take advantage of carpeting or a secure rug and stretch out in your bedroom, TV room (ask Alexa to play some easy-listening music — or ocean sounds) or perhaps your back porch, and try these movements. Repetition helps, but don’t go overboard. Start with six to eight repetitions or fewer as you listen to your body. Neck circles. Here’s where we hold a lot of stress and tension, so let’s start here. Sitting upright or standing, clasp your hands behind your back to help pull your

shoulders back. Now lower your chin to your chest and slowly roll your head so your right ear moves toward your right shoulder. Emphasis on slowly; look up at the ceiling and continue so your left ear falls toward your left shoulder; then return your chin to your chest. Now reverse. If you feel any discomfort, pause and keep the stretch about 30 seconds before continuing. Go for three to four times each direction. Mountain pose. This stretch works your torso, legs, core and arms, which helps your posture while being a solid foundation for other stretches. Place your feet together with your arms at your sides, palms facing forward. Roll your shoulders and elongate your neck. Ground through your feet as you lift through the crown of your head. The thighs and waist lift and the spine elongates. Deep breaths. Cobra pose. Lie prone and stretch your legs back with the tops of the

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feet on the floor. Spread your hands on the floor under your shoulders and gently squeeze your elbows into your body. Hip CARS (controlled articular rotations). This movement aids your range of motion in an almost full circle to gain hip mobility. Start on your hands and knees. Keep your spine neutral (don’t shift your weight) and lift one leg to the side and bend it behind you. Return leg back to ground and reverse movement. Child’s pose. This is considered a restorative pose for stretching hips, thighs and spine. If you slept wrong, this irons out some kinks. Kneel on all fours with knees directly under your hips with your big toes

touching. If feeling too much pressure on knees, widen your toes. As you inhale, feel your spine grow longer. Then, as you let your breath out, take your butt back to your heels and tuck your chin to your chest. Rest with your forehead on the ground and arms stretched out. (You can also put your arms next to your body, palms up if you prefer.) Hold for five deep, even breaths.

RENEW

Don't Let Shin Splints Stop you; HERE’S HELP Shin splints are among the most common and frustrating injuries experienced by those who run or take part in other high-impact sports, particularly those who have flat feet or high arches.

he pain and tenderness felt along the shinbone is caused by muscles and bones repeatedly tugging at your shin until it becomes inflamed and weakened. Over time they can lead to stress fractures, so they need to be addressed early. Your health care provider can help you rule these out as the cause of your symptoms. Shin splints frequently occur when an athlete increases their activity, such as adding to the miles run per day. Rest and regular icing is the first step toward healing, but it won’t always keep the pain from returning, so here are some of the measures you can take to keep it at bay.

Rest — Anyone with shin splints should take

a break from whatever activities seem to be triggering them; lowerimpact alternatives like cycling are OK as long as they don’t aggravate the pain. Three or four weeks is generally enough time, but you’ll want to slowly ease back into your fitness regimen, stopping again if the pain comes back. your shoes * Check — Running or other athletic shoes need to be replaced regularly as they lose their cushioning power with regular use, and it can degrade over time even when just sitting in the closet. Orthotic inserts for arch support can be a huge help in relieving

the pain, especially if you have flat feet. location, * Location, location — Do you run or play on uneven, hard (like cement) or hilly surfaces? These can be another trigger for shin splints, so if you seem to be prone to them try to avoid these areas. your gait — Your * Check stride may be too long, your feet may be rolling inward or other aspects of the way you run can predispose you to shin splints, so asking a trainer or doctor to evaluate you is often helpful. — As long as * Stretch they’re not painful, stretches that target your shin or calf muscles can relieve pain.

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 41

RENEW

SLEEP APNEA

Often Undiagnosed

by Dana Rockey, DMD, Owner, Prescott Sleep Solutions

pproximately 22 million people in the United States suffer from a sleep breathing disorder known as sleep apnea. But 80% of the moderate-to-severe cases haven’t been diagnosed. Undiagnosed and untreated sleep apnea is connected to almost every major cause of early or sudden death. Treating sleep apnea with an oral appliance or NightLase laser therapy helps restore blood oxygen saturation to more normal levels, letting you sleep more peacefully throughout the night. Apnea, or an apneic episode, refers to a pause in your breathing that can last for just a few seconds or up to 30 seconds or longer. You may stop breathing or take in incomplete breaths many times an hour. You may also experience hypopnea, which means you breathe in some oxygen, but not a full breath’s worth. Hypopnea is similar to sipping a milkshake through a straw that’s partially clogged. Apnea is similar to sipping a milkshake through a totally blocked straw.

If you have the most common type of sleep apnea, known as obstructive sleep apnea (OSA), you probably snore. However, the absence of snoring doesn’t mean you don’t have this condition. Another type of sleep apnea, central sleep apnea (CSA), is a brain signaling problem. It is possible to have both OSA and CSA, but it’s rare. If you experience apneas and hypopneas, you’re not taking in enough oxygen while you breathe. You also may be grinding your teeth, a condition called bruxism. It’s believed that teeth grinding reminds your body to take a breath. However, apnea-induced bruxism can wear down or crack your teeth and damage your jaw. If your blood oxygen levels are low, that means your cells aren’t getting the oxygen and nutrients they need to repair damage and create healthy new cells. Every time your blood oxygen levels drop, your body releases cortisol and adrenaline to correct this drop.

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EXCESS CORTISOL AND ADRENALINE CAN CAUSE:

* High blood pressure * High cholesterol * Damaged blood vessels * Weakened heart * Heart attacks Both the lack of oxygen and the lack of complete, restorative sleep means that your body can’t rebuild and detoxify itself. One of the most important organs sleep apnea affects is your brain.

SLEEP APNEA CAN DAMAGE WHITE MATTER AND GRAY MATTER CAUSING:

* Memory problems * Trouble focusing * Impaired thinking * Reduced alertness * Depression * Anxiety * Stroke

Women’s Health & Wellness Jeanette Pilotte MD, FACOG Denise L. Gallus, PA

NOW OFFERING EMPOWER-RF! WHAT IS EMPOWER-RF? Empower-RF by InMode is the most advanced multi-functional platform delivering excellent women’s wellness therapies. This versatile in-office system provides neuromuscular re-education for weak pelvic floor muscles, relief from stress, urge, and mixed urinary incontinence and pain, improves blood circulation, targets subdermal adipose tissue, and strengthens abdominal muscles.

BIO IDENTICAL HORMONE REPLACEMENT THERAPY VAGINAL REJUVENATION INCONTINENCE GENITOURINARY SYNDROME OF MENOPAUSE (GSM) Jeanette Pilotte MD, FACOG

We offer same-day or next-day appointments to ensure that your urgent issues are addressed in a timely manner. Our clinical staff is also available to perform blood draws in our office for routine and diagnostic testing.

www.whwprescott.com Denise L. Gallus, PA

1000 WILLOW CREEK ROAD, SUITE E

PRESCOTT, ARIZONA 86301

928.583.7887

Hormone Replacement Therapy

RENEW

Quality of Life CAN AID

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

ormone Replacement Therapy frequently is used to treat women who experience menopause symptoms caused by the natural decline of hormone levels associated with aging. During perimenopause and menopause, women can experience uncomfortable and sometimes debilitating physical and emotional symptoms. Many women are familiar with the use of hormone therapy to help alleviate vasomotor symptoms such as hot flashes and night sweats, but there are other benefits associated with hormone replacement therapy. In addition to treatment of hot flashes, the FDA has approved this kind of therapy for prevention of osteoporosis in postmenopausal women and for the treatment of vulvovaginal symptoms

associated with menopause. Vulvovaginal symptoms including vaginal dryness, tissue atrophy and painful intercourse can be especially debilitating for some women, and genitourinary symptoms such as recurring urinary tract infections, incontinence and overactive bladder can have a negative impact on quality of life. Use of hormone replacement therapy, specifically vaginal estrogen, may improve sexual function in women with vulvovaginal symptoms and improve genitourinary symptoms. Other benefits include: improvement in skin thickness, elasticity and collagen; less joint pain and stiffness; a reduction in fracture risk; and improvements in sleep. Studies have

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demonstrated hormone replacement therapy significantly reduces the diagnosis of new-onset Type 2 diabetes mellitus, and observational studies suggest a reduced incidence of colorectal cancer in women taking this therapy. Although not used to treat depression, it may enhance mood and improve overall sense of well-being. Hormone options include

synthetic or bio-identical estrogen, progesterone and testosterone. Routes of administration include oral, topical, vaginal and pellets placed under the skin. Hormone replacement therapy should be individualized, and women should consult with a knowledgeable health care professional to discuss risks and benefits and determine if this therapy is right for them.

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

Keep Body

Working Well

Mouth

TO HELP YOUR

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

e’re all one big machine, striving to have all parts work in conjunction. So, don’t forget that a healthy body inside lends itself to having a healthy mouth. Oral health is extremely important. I believe, people should go to the dentist at minimum once a year for a full oral exam. We are lucky here in Prescott that we have so many great dentists to choose from. But outside of the office, there are many things you can personally do to keep up on a healthy mouth, no pun intended. First off, a healthy diet that contains minimal refined sugars can be one way. Keeping your teeth flossed and brushed at least twice a day is important.

Getting enough water is also a key component to a healthy body! There are other ways you can cleanse the mouth naturally such as the Ayurvedic practice of oil pulling. Usually using coconut, sunflower or sesame seed oil, some say the swirling of oil around your mouth for five to 20 minutes can replace tooth brushing. Others disagree, saying it is best used as a supplementary practice that may kill harmful bacteria, keep gums healthy, freshen bad breath and improve overall health. But me, personally, I think that the better you treat the inside of your body with nutrition and hydration the overall healthy you are all around.

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RENEW

e r a C l a i c e p Take S OF YOUR TEETH AS YOU AGE

by Dr. Anson Hooper, DDS, Hooper Family Dental

ge is a funny thing. My oldest daughter turned 9 last month and my wife and I had a brief conversation about her being half way to turning 18 and graduating from high school. It made us both sad and we quickly changed the conversation. When I look at my family, from my mom and dad to my daughters, we all age quickly it seems. While some age more gracefully than others, the fact is, eventually age will catch up to all of us. According to the most recent census, nearly half the population of the Prescott/Prescott Valley are over the age of 60. According to the CDC, nearly all adults (96%) aged 65 years or older have had a cavity and 1 in 5 have untreated tooth decay. The CDC also indicate that being disabled, homebound or institutionalized (e.g., seniors who live in nursing homes) increases the risk of poor oral health. The following are a few common conditions that plague the aging population:

* Dry mouth * Tooth and root decay * Gum disease * Tooth loss * Denture-induced stomatitis * Darkened teeth While age in and of itself is not a dominant or sole factor in determining oral health, arthritis and other medical conditions can make regular oral hygiene difficult to impossible to perform. Drugs can also affect oral health and may make a change in your dental treatment and hygiene necessary. As we age and dexterity decreases, supplementing your daily routine with an antiseptic mouth rinse can be a big help, according to the American Dental Association. These rinses can combat the bacteria that cause gum disease and tooth decay. Daily brushing and flossing of natural teeth is

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essential to maintaining good oral health. Plaque can build up quickly on the teeth of seniors, especially if oral hygiene is neglected and can subsequently lead to tooth decay and gum disease. Stay well hydrated to help with dry mouth.

As always, a visit with your dentist on a regular schedule for cleaning and an oral exam can help with a custom plan for you and your loved ones.

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RENEW

g n i n i b m o C Botox & IV Hydration CAN HELP TMJ

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

emporomandibular joint disorder (TMJ) is a dental issue that affects millions of people worldwide. It occurs when the muscles and joints that control jaw movement are not working correctly. This can result in a variety of problems, including pain, stiffness and limited movement of the jaw. Fortunately, there are several treatment options available to help alleviate symptoms, including Botox injections and IV hydration therapy. Botox is a popular cosmetic treatment that has recently gained attention as a treatment option for TMJ. Botox injections, when used in the jaw joint, can help relax the muscles and prevent them from contracting too strongly. This reduces the pressure put on the joint and can help alleviate pain, stiffness and other TMJ symptoms. Botox injections are quick, minimally invasive and don’t require any downtime, making them an attractive option for many TMJ sufferers. IV hydration therapy

involves the infusion of fluids, nutrients and vitamins directly into the bloodstream. This is especially beneficial for TMJ sufferers because dehydration can exacerbate TMJ symptoms. This therapy can help to reduce inflammation, improve circulation and flush out toxins that may be contributing to TMJ symptoms. It also can help to restore electrolyte balance, which is essential for healthy muscle function. While Botox injections and IV hydration therapy can be used separately for TMJ treatment, they are most effective when used in combination. Botox injections help to relax the muscles and reduce the pressure put on the jaw joint, while IV hydration therapy helps to improve overall health and reduce inflammation. Together, these treatments can provide a powerful one-two punch against TMJ symptoms. Some of the benefits of using Botox and IV hydration therapy for TMJ treatment include:

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pain * Reduced and stiffness range * Increased of motion nutrition * Improved and hydration

* Reduced inflammation energy * Increased and vitality overall * Improved health and wellness

If you suffer from TMJ, you don’t have to suffer in silence. Botox injections and IV hydration therapy are safe, effective treatment options that can help alleviate symptoms and improve overall health and wellness. Contact your doctor or dentist to discuss these treatments and find out how they can benefit you. With the right treatment plan, you can be on your way to a happier, healthier, pain-free life.

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RENEW

KEEP YOUR

Friendships Strong by Valerie Demetros

or most people, friendships play a supporting role to work, family and romance. But in reality, close friendships can make your life happier. Research shows that friendships are critical to maintaining physical and emotional health, and strong social ties can boost the immune system and increase longevity. One study by AARP found that about 42 million Americans over the age of 45 suffer from chronic loneliness, which raises the risk of premature death. Other studies linked a lack of human connection to depression and anxiety, poor sleep quality, high blood pressure and dementia. If you’re interested in building stronger friendships, try these easy steps:

GET CREATIVE If you always meet for coffee, switch it up and meet at a museum or a

botanical garden. Plan a trip to go kayaking or whale watching. Shared experiences build the friendship bond.

SHOW UP Attend major events like birthdays or baby showers. If your friend needs help, go out of your way to be there. Show your friend that he/she is a priority.

CREATE SPECIAL, SMALL GESTURES Personalized, thoughtful texts cultivate connections. Share things they couldn’t find on Instagram or Facebook to make it special.

BE HONEST Express how you feel, negatively or positively, to keep your friendship strong. Nobody’s perfect, so if you mess up — apologize quickly, be honest and repair the bond.

BE VULNERABLE The best way to connect with someone is to open yourself up. Your vulnerability gives others permission to be vulnerable, which strengthens the relationship.

STOP SAYING “I’M BUSY” The phrase, “I’m busy” can feel like avoidance. Instead, clarify why you’re busy and plan a future date or phone call. If you have time for Facebook or Instagram, you have time for a quick chat.

LISTEN Finally, all relationships require work. Just as romantic relationships require patience and conflict resolution, friendships demand communication, listening and compassion to thrive. You’ll be rewarded with a long, fulfilling friendship.

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

Tips

RENEW

ON MANAGING YOUR CHOLESTEROL

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

id you know that if you are 10 pounds overweight, your body produces an extra 100mg of cholesterol every day? Cholesterol is a waxy, odorless substance made by the liver. It is used to build cell walls, helps the nervous system and plays an important role in digestion and hormone production. LDL (“bad” portion) is low density lipoprotein and is the carrier of cholesterol through the bloodstream for cell-building, but it can be sloppy by leaving behind excess baggage of fatty deposits on the artery walls. (Think about carrying an oversized load of laundry in your arms and dropping a few items along the way to the washing machine.) When too much is dropped along the way, disrupting a clear path, then things like dizziness, heart palpitations, leg cramps, dry skin/hair, cold hands/feet and/or difficulty breathing can occur.

HDL (“good” portion) is high density lipoprotein and is the “path clearer.” It helps prevent narrowing of the artery walls by transporting the excess LDL that was dropped along the way. It takes this to the liver to be excreted as bile. Triglycerides are waxy fats carried in the blood from the food we eat that gives us energy. Most of the fats we eat are in triglyceride form. Extra calories, alcohol and sugar in the body turn into triglycerides and are stored in fat cells. Here are some tips to assist in keeping your circulatory system clean:

3. Eliminate tobacco of all kinds; nicotine raises these levels. 4. Practice stress reduction techniques. If you are emotionally repressive you may have higher cholesterol levels. 5. Eat small colorful meals; even add an egg a day. Eggs are a whole food with phosphatides to balance the cholesterol.

6. Grapefruit helps trap and eliminate excess cholesterol consumed through other foods. 7. Pineapple’s bromelain content aids in digestion of proteins and fats and helps prevent excess to linger in the blood. The biggest contributor to high cholesterol is saturated fat and over-eating. Be wise, reduce the amount of food you ingest.

1. Reduce your body weight. 2. Exercise is a high cholesterol preventative (even if you cut your fat, you must exercise to lower your LDL).

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Reduce sugar and bad fats; add a little extra natural fiber to your diet. And...keep your body moving.

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RENEW

NEUROFEEDBACK:

A Revolutionary Therapy for Mental Health by Keelyn Yachanin, BA, SEP, BCN, Shamrock Recovery Services

hen it comes to our health, we often focus on physical fitness and nutrition. But what about our brains? After all, our brains control everything we do, think and feel. That’s where neurofeedback comes in — a cutting-edge therapy that uses technology to help you train your brain. Neurofeedback is a non-invasive and drugfree treatment showing promising results in treating a variety of conditions, including mental health disorders, traumatic brain injury, peak performance, PTSD and addiction. By monitoring brain waves and providing feedback to the patient, neurofeedback helps retrain the brain to function more efficiently and effectively. Elite athletes, musicians and performers have turned to neurofeedback to improve their skills and reach their full potential. Studies have shown that neurofeedback can improve reaction time, accuracy and overall performance in various sports, including golf, archery and shooting. Those suffering from PTSD also have found relief through neurofeedback.

By helping to regulate the brain’s fight-or-flight response, neurofeedback has been able to alleviate symptoms of anxiety and flashbacks associated with PTSD. A meta-analysis of seven randomized controlled trials found that neurofeedback was associated with significant reductions in craving and relapse rates in individuals with substance use disorders as well. Neurofeedback is a powerful tool that can help unlock the full potential of our brains. Here are five ways neurofeedback can improve your life: 1. Enhance cognitive performance: Neurofeedback can help individuals improve their attention, focus, memory and other cognitive functions. This can be especially helpful for individuals with ADHD or other attentional disorders. 2. Improve addiction recovery: Neurofeedback can be used as part of addiction recovery programs to help individuals regulate their brain activity

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and reduce cravings for drugs or alcohol. This can increase long-term recovery. 3. Manage PTSD symptoms: Neurofeedback can be used to help individuals with PTSD learn to regulate their brain activity, reducing symptoms such as flashbacks, nightmares and hypervigilance. 4. Improve sleep quality: Neurofeedback can help individuals learn to regulate their brain activity during sleep, leading to improved

sleep quality and a reduction in sleeprelated issues such as insomnia. This can be particularly helpful for individuals with PTSD. 5. Reduce symptoms of anxiety and depression: Neurofeedback can help individuals learn to regulate the brain activity associated with anxiety and depression. This can lead to a reduction in symptoms and an overall improvement in mood.

RENEW

Talk Less, Listen More Everyone has talked with someone who dominated the conversation, and it’s mighty frustrating. But what if that person talking too much is you?

f you find yourself thinking, “I need to stop talking so much,” or you find your friends interrupting to get a word in, then here are a few tips to begin cultivating balanced conversations.

might talk so much. Listen to what the other person is saying instead of composing what you will say and waiting to talk. Practice taking a conscious pause every time you speak.

IMPULSE CONTROL

This is linked to impulse control and happens when someone else is speaking

A lack of impulse control is a top reason why you

STOP INTERRUPTING

and you talk over them. Or you may finish people’s sentences for them instead of letting them complete their point. Once again, take a breath before you speak, and use that silence to make sure the other person is finished.

AVOID DOMINATION Everyone likes to talk about

themselves, it’s natural. But some take it too far. Of course, conversations do move around, and you can talk about yourself, just don’t force a change of topic constantly.

ASK QUESTIONS It’s pretty simple, by asking questions you give the other person a chance to speak. Just be sure to wait for the right moment to ask your questions, don’t interrupt.

AGREE TO DISAGREE Learn to accept when other people have views that differ from yours. You don’t have to convince everyone of your opinion. If you find yourself in an argument, try to imagine where they are coming from. It’s OK to disagree.

THINK BEFORE SPEAKING Think twice about what you want to say before speaking. This is tied to impulse control because it forces you to think and take a breath before jumping into the conversation. Ask yourself, “Should I be saying this?”

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NOURISH

Get the Keys TO LONGEVITY FROM

Blue Zones

One diet worth taking a look at is the one embraced by those who live in the world’s Blue Zones.

hese five zones are scattered around the globe from Greece and Italy to Japan, Costa Rica and Loma Linda, California. Their comparatively high percentage of residents who live to at least 100 years old inspired The Blue Zones by Dan Buettner. The book details the diet and other lifestyle characteristics they share so everyone else can emulate them. It highlights nine habits people in these areas tend to follow from a sense of community to active movement. Three of them are connected specifically to diet:

“PLANT SLANT” Plant-based meals were found to form the basic diet for all five areas, with small (3-ounce) servings of fish consumed an average of three times per week and meat about five times per month (around 3-4 ounces).

Buettner recommends we eat 95% to 100% plant-based foods, limit or eliminate processed food and added sugar, and endorses seven foods in particular:

Beans and legumes — Buettner refers to these as the “consummate superfood” and says we should strive to eat a half to whole cup every day for their fiber and protein. Olive oil — The Mediterranean diet as practiced on the islands of Sardinia (Italy) and Ikaria (Greece) includes this oil, widely celebrated for its omega-3 and healthy fat content.

leafy greens — * Dark These are labeled the “best of the best” for longevity, and kale, chard, collard greens, spinach and turnip and beet tops are singled out.

— One to two * Nuts handfuls should be eaten as snacks daily. — Includes * Blueberries other “purple” berries like blackberries, acai berries and elderberries. oatmeal — The * Steel-cut least-processed form of oatmeal is a breakfast staple of the Loma Linda group and a great source of filling fiber.

Barley — A whole grain found to be “the most correlated with longevity” in Sardinia.

“80% RULE” Buettner says one thing the people in these regions have in common is a tendency to stop eating when their hunger is satisfied, rather than keep going until they feel completely full. This helps to prevent the weight gain that tends to follow overindulgence.

This practice is a particular cornerstone of the lifestyle in Okinawa, Japan, where this Confucian directive has been followed for some 2,500 years. A second 80% rule that’s generally followed applies to eating larger meals in the morning or early afternoon and choosing smaller ones in the late afternoon or early evening, with no snacks between dinner and bedtime.

“WINE AT 5” Consuming one to two glasses of wine per day was found to be common among the residents of four of the five zones (the exception is the Seventh-day Adventists studied in Loma Linda, who avoid alcohol as a tenet of their faith. Most also eat an all-vegan diet). More recent studies are casting doubt on these conclusions. Buettner and other experts don’t say those who don’t drink should start doing so.

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NOURISH

! y h c Pea THIS IS JUST

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

ummer brings in a variety of delicious and nutritious fruits and vegetables that are in season. One of these fresh and versatile produce is a peach. Peaches are found in over 200 varieties in the U.S., and they are available from July through September. Depending on the variety, the outer skin varies from a pale yellow to a deep red color with either yellow or white flesh, and flavors vary from tart to sweet. Yellow flesh varieties are rich in vitamin A and have a higher sugar content. White flesh varieties are slightly more acidic, which adds a tangy sweetness to various dishes. Peaches are classified into: Clingstone: Not easily peeled, as its flesh clings to the pit. However, peaches that contain yellow, bright red flesh are sweeter, juicier and softer than freestones, making them great candidates for jams, eaten fresh or added to beverages.

Freestone: Very easily peeled. They are larger but not as juicy, sweet but not too sweet, making them not a preferred choice for baking. However, they are the most often favored peaches found in supermarkets. Semi-freestone: Hybrid variety that is sweet, juicy and easy to peel. Peaches offer great versatility as they can be eaten fresh, added to salads or baked in pies/ cobblers, made into jams, jellies, sorbet, caramel, smoothies, butter, salsa or even popsicles. They can also be canned, frozen and grilled or added as a topping on your pizza! Annual consumption of peaches has dropped to about 8.8 pounds per person in the last two decades due to customers’ frustration with gritty textures, fruit browning and lack of sweetness. The best way to eat peaches is to pick them fresh. Store-bought peaches often are harvested too early and ripen in distribution houses. This process

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interferes with their texture, flavor and even nutritional value. One medium peach offers about 60 calories, 2 g fiber, vitamins A, C, E, and K, along with potassium, copper and manganese. Peaches are rich in other antioxidants and phytochemicals such as lutein and zeaxanthin.

HEALTH BENEFITS OF PEACHES:

* Low-calorie snack healthy skin * Supports and heart, immune and nervous systems

* Improves digestion * Functions as a diuretic * Improves eye health anxiety-reducing * Has effects * Improves quality of sleep End your day with a refreshing peach lemonade or white peach float and enjoy the sunset!

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NOURISH

Help your Teeth BY MINDING WHAT YOU EAT

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

remember when I was told that eating Halloween candy was going to give me cavities; and I had a few when I was younger. But was it just candy that gave me cavities? It turns out there are other things in our diets adding to the possibility of tooth decay. Your body was meant to work effectively using good nutrition, but we have moved away from some of our good nutrition and nutrients with our current diets. It takes some small changes to what you are eating. This isn’t anything new from what I have told you in the past. We know sugar is the worst, and there are places where sugar is hiding in our foods. Sugar adds to tooth decay and to many other diseases. It will take you reading labels to know how much sugar you are adding to your diet. If you need help with that, I can help you. Good choices for good teeth and gum health are:

plenty of water * Drinking — A good guide is half of your body weight in ounces (e.g. you weigh 100 pounds, drink 50 ounces of water). a variety of foods * Eating from the major food groups; whole grains, fruits, vegetables and lean proteins. to low-fat and * Sticking fat-free dairy foods. How you eat can additionally affect your oral health. Eating a lot of snacks in between meals and not brushing each time will add to more decay. So, if you eat three meals or five meals, brush each time. There are items I know I eat each day that are acidic and can add to the decay of the enamel on my teeth — lemon or lime juice and coffee!

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It has also been shown there are benefits to these items too. So, to enjoy the benefits, remember to drink water after having

these to limit the acidic effect on your teeth and mouth. Other food items that aren’t the healthiest for our teeth and gums are soda, eating ice or other hard foods, sports drinks and alcohol. The best thing you can do for your teeth and gums is to brush after eating so any damage from these items can be limited.

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& YOUR

PART 2

by Vickie Johnston, Owner and Founder, H2O Health

irst a reminder about intermittent fasting: The most common way to start is pick an eight-hour window, known as the feeding window, to eat. Then stop for 16 hours to let your body rest from digestion and get down to detoxing and rebuilding new cells and tissue. Digestion takes more energy than any other body system. It also takes time to digest food, depending on what and when we eat. The more complex the food, the longer it takes to break that food down. Protein foods like meats, for instance, take much longer to break down. Some cuts of meats can take eight hours or more to break down verses liquid protein shakes. Protein shakes can go through our system fast, depending on the type of protein. Fruits and veggies break down much faster. Melons, for instance, can leave the stomach in 10 to 15 minutes, which makes them an excellent choice for foods near the end of your eight-hour

feeding window. Bananas take about 20 minutes. Fruits and vegetables are full of alkaline water, which makes them digest much quicker than complex or processed foods. Why is this important? Because our digestive system is hot at 98.6°, as well as moist, as well as dark, that is the perfect breeding ground for bacteria and putrefaction. So the faster the food leaves your stomach and gets through your intestinal tract the more nutrients you will actually get from your food. This is vital for a good health. It also helps to keep the digestive tract much cleaner because of the huge amount of fiber and water in fruits and vegetables. I can’t tell you how many intestinal tracts

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I’ve seen that look worse than your sewer drains; you can’t imagine. How can you possibly expect it to be doing its job when it’s absolutely filthy? Once you see the inside of an intestinal tract it is easy to see how cancer and diseases can get its foot hold on the body.

That’s why I’m constantly researching and staying up to date on what’s the latest in restoring and rebuilding the body. I think intermittent fasting is going to get a ton of attention in the next few years as our health is just continuing to rapidly decline in the U.S.

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NOURISH

Pick Foods Oral Health THAT PROTECT

Most of us have a general idea of which food and drinks aren’t great for keeping our teeth and gums healthy, including candy, sugary drinks and acidic substances like soda and citrus.

he list of foods that promote oral health isn’t as well-known, so we’ve pulled together an assortment of fruits, veggies, fish and more types of food bearing loads of nutrients that can protect our oral health:

— They do * Apples contain some natural sugars, but these fibrous fruits require a lot more chewing than the average food to comfortably digest. This gives your jaw a workout, which in turn stimulates saliva production to wash away bacteria and neutralize any acidity that’s present. — This spice * Cinnamon has antibiotic properties that have won it a slot in mouthwash ingredient lists, and it’s simple to make your

own just by boiling some water and mixing cinnamon powder into it, then letting it cool down before swishing it in your mouth for a few minutes. vegetables — * Crunchy Carrots, bell peppers, broccoli, jicama and celery benefit your teeth in much the same way apples do, forcing you to spend more time chomping down on nutritious food, absorbing vitamins and minerals that strengthen your teeth and bones while gently scraping away some of the plaque-causing germs on your teeth. It’s important to remember that crunch alone does not make a dentally healthy choice and hard candies, chips and even ice can do real damage.

— Any food * Dairy that’s high in calcium is naturally going to fortify your teeth, gums and jawbone, and nearly all of these fit the bill as long as they aren’t loaded with sugar. Yogurt and other cultured foods have the bonus of promoting beneficial bacteria that could play a role in fighting cavities. and onion — * Garlic Both of these are notorious for triggering bad breath, at least in the short term. But they also have antibiotic properties that fight against tooth decay and gum disease. — Oily fish with * Salmon high levels of omega-3 fatty acids help your gums resist infection and bounce back from it more quickly.

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NOURISH

Harvest Herbs

& DOUBLE THEIR GROWTH

by Ken Lain, The Mountain Gardener, Watters Garden Center

he key to keeping herbs growing is to harvest often. Leaves are the parts of popular herbs most often used in cooking. Cutting them back a bit throughout the growing season encourages healthy growth and an attractive shape. It keeps most producing through the growing season. Harvesting equals pruning. It is often done to encourage growth, especially with fastgrowing annual herbs like basil, dill and cilantro. Snipping new growth causes these plants to branch and produce more foliage. The same applies to slower-growing

perennial herbs like thyme, sage and rosemary.

ANNUAL VS. PERENNIAL Just because an herb is an annual plant doesn’t mean you must take the entire herb to harvest the leaves. You should never remove a whole, healthy plant until the final harvest, right before a killing frost. Pinching or snipping stems and leaves stimulates growth. So as soon as annual herbs are mature enough to withstand a bit of cutting, begin pruning for shape and harvesting the foliage you remove. Perennial herbs tend to develop woody stems as they mature. Your

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

harvesting efforts during the growing season focus on the plant’s new, tender foliage, so avoid cutting into the woody parts. New shoots do not grow from wood, and doing this will limit your harvest. You can begin harvesting taller stems when they leaf out with 2 to 3 inches of foliage. Most herbs are harvested from the top or outsides of the plant. Dill, cilantro and parsley leaves and stems also can be gathered from the bottom of the central stem. Lower leaves on these plants tend to brown out as they age. Sometimes pinching out the top of the main stem delays bolting, going to flower and seed early.

Remember that some herbs, especially annuals, prefer cooler weather and have a limited lifespan with summer’s arrival. The perennial chive is harvested by cutting leaves at the base. This is one herb that won’t branch out. The chive is a bulb that multiplies rapidly beneath the soil. Harvest chives by snipping leaves outside the plant, leaving the center intact. Tip — Harvest herbs when they are dry. They are rich in essential oils and are most fragrant between mid-morning and early afternoon. Cutting wet foliage results in the loss of flavor and texture and can promote fungal diseases and rot.

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NOURISH HEALTHY

Recipes QUICK

Sardine Spread by Bailey Zygutis, Nutritionist, Vitruvian Fitness

Sardines are a superfood. Packed with high-quality protein and healthy omega-3 fats, these little fish help satisfy and sustain. In addition to these macronutrients, sardines also provide calcium, iron, magnesium and zinc. Opt for bone-in, as the bones are soft, edible and contain the most calcium.

1 can

Sardines (canned in olive oil)

Lemon, zest and juice

2 tbs

Diced onion

2 tbs

Chopped parsley, fresh

1 tsp

Pepper

Salt to taste

1 2

Remove sardines from can and add (with olive oil) to bowl. Zest lemon, add to bowl. Juice lemon, add to bowl.

3 4

Dice onion and parsley and add. With large fork, combine ingredients well. Serve with fresh greens, sourdough bread or crackers.

Serves 1 | Time to Table 10 mins

7 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6

NOURISH KETO

Thai Red Curry Coconut Chicken In just 30 minutes, you can have a deliciously rich dinner with amazing flavors that tastes like you’ve been working all day. For best results, marinate the chicken overnight if possible.

4 6-oz

Chicken breasts

1 15-oz can

Unsweetened coconut milk

1 tbs

Thai red curry paste

2 tbs

Cilantro, chopped (reserve ½ tbs for garnish)

2 med

Limes, zested and juiced

1 med

Lime, sliced in wedges for garnish

1 tsp

Salt

½ tsp

Pepper

2 cups

Cauliflower rice

In a small mixing bowl, add coconut milk, curry paste, 1 tablespoon cilantro, juice and zest of one lime, ½ teaspoon salt and pepper. Whisk until combined. Place chicken in a sealable container or plastic bag and pour mixture over the chicken and toss to coat. Seal container and marinate 24 hours or overnight. Before cooking, let chicken sit at room temp for about 20 minutes. Remove chicken from container and pour

2 3 4 5

marinade into a saucepan. Simmer for 10-12 minutes or until reduced. Grill until chicken reaches at least 165°, then rest 10 minutes before cutting. While chicken cooks, add cauliflower rice to a bowl and microwave until done. Make sure not to overcook. Add lime juice and zest from one lime and 1 tablespoon cilantro to cauliflower and mix. Brush heated sauce over chicken and serve over cauliflower rice. Garnished with cilantro and lime wedges.

6 7 8 9

Serves 4-6 | Time to Table 25-30 mins (overnight marinate)

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 7 3

NOURISH WHOLE30

6 lg

Eggs

½ cup

Full-fat coconut milk

2 tsp

Chili powder

½ tsp

Cumin

½ tsp

Fresh garlic, crushed

2 tbs

Cilantro, chopped

2 tbs

Avocado oil

½ med

Red onion, chopped

¼ cup

Red or orange bell pepper, chopped

2 sm

Jalapeño peppers, seeded and chopped

8 sm

Cherry tomatoes, quartered

1 tsp

Salt and pepper, to taste

1-2 dashes

Hot sauce to taste

1 med

Avocado, sliced for garnish

In a large bowl, whisk eggs, coconut milk, chili powder, cumin, garlic, ½ teaspoon salt and pepper and cilantro. Set aside. Heat coconut oil in a large skillet over medium heat. To the skillet, add onion, bell and jalapeño

2 3

peppers, tomatoes and ½ teaspoon salt and pepper. Cook until soft. Add eggs mixture and cook 5 minutes or until cooked through, stirring the eggs a few times. Serve with avocado slices.

4 5

Serves 2-3 | Time to Table 20-25 mins

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

Mexican Scrambled Eggs

If you are tired of plain, boring scrambled eggs for breakfast, kick it up a notch and make these spicy, Mexican scrambled eggs for a change. They make a great brunch for company, and if you’re not limiting carbs, serve with tortillas.

NOURISH

VEGAN

Creamy Spinach Pasta

The secret to this creamy, comforting pasta is finding vegan cream cheese and Parmesan cheese. Fresh spinach is best, but in a pinch you can use frozen. Just remember to squeeze it out well to get the water out, and just add at the end to warm it up.

1 tbs

Olive oil

2 cloves

Garlic, crushed

16 oz

Pasta, penne or your choice

3 cups

Vegetable stock

8 oz

Vegan cream cheese

½ tsp

Salt and pepper

½ tsp

Onion powder

2 cups

Spinach packed

1 tsp

Lemon juice

1 tbs

Vegan Parmesan, optional

1 2

Heat olive oil in a saucepan and sauté garlic for 1 minute. Stir in the pasta and vegetable stock and bring to a boil, then reduce heat and cook 6-8 minutes until pasta is al dente. If the pasta soaks up all the liquid before it’s done, add a little more stock and simmer until cooked through. Stir in cream cheese, onion powder, salt and salt and

3 4

reduce the heat to low. Fold in the spinach a handful at a time, then cover the pan for just a few minutes until it wilts and mix. Finally, mix in lemon juice and a bit more stock or nondairy milk to thin it out if needed. Serve topped with vegan Parmesan.

5 6 7

Serves 4-6 | Time to Table 10-15 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 75

NOURISH

FAMILY FRIENDLY

Sheet Pan Pineapple Chicken

This quick and easy dinner has something for everyone with colorful veggies, sweet pineapple and lots of protein. The best part — everything is cooked in one sheet pan, which means easy cleanup. Serve over rice or pasta for a complete and satisfying meal everyone will enjoy.

2 lg

Chicken breasts, sliced into bite-sized pieces

1 tbs

Avocado oil

½ tsp

Salt and pepper

½ lg

Red onion, roughly chopped

1 cup

Red bell pepper, sliced

1 cup

Carrots, chopped

1 cup

Green beans, sliced

1 cup

Barbecue sauce

1 14-oz can

Pineapple chunks

1 cup

White rice (or brown if you prefer, but adjust cooking time)

1 2 3 4 5

Preheat the oven to 375°.

Add chicken to a large bowl and mix with avocado oil, salt and pepper to evenly coat. Add barbecue sauce, onion, red bell pepper, carrots and green beans to chicken and toss. Pour mixture onto a baking sheet and bake for 15 minutes. In a large pot, boil 1 cup water and 1 cup of chicken broth. When the water has reached a boil, add rice.

6 7 8

Cover the pot and simmer 18-20 minutes. Do not peek and let the steam out. After rice is cooked, remove from the heat and let it sit, covered for at least five minutes. While rice is cooking, remove pan from the oven and add pineapple, then cook another 1015 minutes until veggies have softened and chicken is fully cooked Serve over rice.

Serves 4 | Time to Table 30-35 mins

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

NOURISH VEGETARIAN

Buffalo Chickpea Pasta Salad This salad is satisfying and spicy, and the crispy chickpeas deliver a crunch and nutrients like potassium, iron and fiber. Perfect for a summer picnic or light lunch with friends.

16 oz

Bowtie pasta or your choice

1 15 oz can

Chickpeas, drained

1 cup

Buffalo sauce, divided

½ cup

Celery, diced

1 pint

Cherry tomatoes, sliced

¾ cup

Carrots, diced

1 cup

Mozzarella cheese, shredded

1 cup

Ranch dressing

½ cup

Green onion, diced

1 2 3

Preheat oven to 425°, and line baking sheet with parchment paper. Cook noodles according to direction, drain and rinse with cold water and return to pot. Rinse and dry chickpeas. Scatter them on the baking sheet and toss with 2 tablespoon Buffalo sauce.

4 5 6 7

Bake chickpeas for 2530 minutes until crispy and brown. Be careful not to overcook. Let cool. In a large bowl, mix together celery, tomatoes, carrots, noodles and cheese. Pour in ranch and remainder of Buffalo sauce and toss. Add crispy chickpeas and onion on top and serve.

Serves 6-8 | Time to Table 45 mins

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 7 7

health & wellness

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

Acupuncture

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

Aesthetics & Wellness

Chiropractic Adjust to Health 6546 E. 2nd St., Ste. C | Prescott Valley, AZ 86314 www.adjusttohealthaz.com | 928.772.4044 Advanced Chiropractic Center 728 N. Montezuma, Ste. A | Prescott, AZ 86301 928.778.0147 Synergy Wellness Center 1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.277.1899 Beeson Chiropractic Center 8750 E. Valley Rd. | Prescott Valley, AZ 86314 www.beesonchiro.com | 928.772.8638 Bennett Clinic 7749 E. Florentine Rd. | Prescott Valley, AZ 86314 www.bennettclinic.net | 928.772.7200

Studio ROX 1957 Commerce Center Cir., Ste. B Prescott, AZ 86301 Bownlie Chiropractic Center www.studio-rox.com | 928.351.1555 120 Grove Ave. | Prescott, AZ 86301 Wilson Aesthetics Beauty & Wellness www.brownliechiropractic.com 8196 E. Florentine Rd. 928.445.9781 Prescott Valley, AZ 86314 Cornerstone Family Chiropractic | www.wilsonaestheticsaz.com 928.350.5484 2225 E. AZ-69, Ste. A | Prescott, AZ 86301 www.azcornerstonefamilychiropractic.com 928.237.9477 Northern Arizona Allergy Group Disc and Spine Center LLC 3130 Stillwater Dr., Ste. B 7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 Prescott, AZ 86305 928.632.1430 www.northernazallergy.wixsite.com/ prescottallergy Futral Chiropractic & Wellness Center 928.224.7540 8098 E. AZ-69 | Prescott Valley, AZ 86314 www.futralchiro.com | 928.775.3125 Webb Hearing Center Hancock Healthcare 1020 Sandretto Dr. | Prescott, AZ 86305 805 Whipple St., Ste. B | Prescott, AZ 86301 www.webbhearingcenters.com www.hancockhealthcare.com/our-clinic 928.778.5898 928.445.5607

Allergist

Audiologist Cardiology

Cardiac Care 3185 Windsong Dr. Prescott Valley, AZ 86314 www.cardiaccare.info | 928.759.7009 Prescott Cardiology 804 Ainsworth Dr., Ste. 102 Prescott, AZ 86301 www.prescottcardio.com | 928.776.0601 Arizona Heart Rhythm Center 1958 Commerce Center Cir. Prescott, AZ 86301 www.azheartrhythmcenter.com | 928.756.2824 The Heart Shop - Let’s Get Healthy For You 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.theheartshopaz.com | 928.708.9355 Yavapai Cardiac Surgery 811 Ainsworth Dr., Ste. 109 | Prescott, AZ 86301 www.phoenixcardiacsurgery.com 928.771.5595

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

Lifestyle Chiropractic 3192 N. Windsong Dr. | Prescott, AZ 86301 www.lifestylechiroaz.com | 602.400.6106 New Life Chiropractic 172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifechiropracticaz.com 928.445.5818 Precision Spinal Care 3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalcare.net | 928.442.0202 Prescott Family Chiropractic 3220 Lakeside Village | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.778.9600 Prescott Preferred Chiropractic & Emotional Healing 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996

Prescott Valley Chiropractic 3088 Robert Rd. | Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522 Salberg Chiropractic 202 N. Granite St., No. 210 | Prescott, AZ 86301 928.445.2004 Thrive Family Chiropractic 1060 W. Iron Springs Rd. | Prescott, AZ 86305 www.thrive-az.com | 928.460.5448 Warman Chiropractic 8113 Florentine Rd. | Prescott Valley, AZ 86314 928.445.4059 Weary Chiropractic 730 N. Montezuma St., B Prescott, AZ 86301 www.drweary.com | 928.778.2228 White Spar Chiropractic Clinic 405 White Spar Rd. | Prescott, AZ 86303 928.776.4663 Yamamoto Chiropractic 2517 N. Great Western Dr. Prescott Valley, AZ 86314 www.yamamotochiro.com | 928.778.1190 Yavapai Chiropractic Clinic 142 N. Rush St. | Prescott, AZ 86301 www.yavapaichiropractic.com | 928.776.8230

Dentistry 89A Dental Care PLLC 6455 N. Viewpoint Dr., Ste. 600 Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989 Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970 Aspen Dental - Prescott Valley 7584 E. AZ-69 | Prescott Valley, AZ 86314 www.aspendental.com | 877.204.6759 Bowie Family Dental 8201 E. Jacque Dr. | Prescott Valley, AZ 86314 www.bowiefamilydental.com | 928.775.8581 Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076 Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877 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 Dr. Bobby L. Raver Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700 Frontier Village Dental Care 1781 E. Highway 69, Ste. 9 Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000 Gentle Dental 980 Willow Creek Rd., Ste. 103 Prescott, AZ 86301 www.gentledentalprescott.com 928.227.3818 Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030 Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421 Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442 Jason C. Campbell Cosmetic & Family Dentistry 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 Joseph A. Savoini DMD PC 1231 Willow Creek Rd., A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040 Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950 Keith L. Rosdahl, DDS, PC 1959 Commerce Center | Prescott, AZ 86301 928.771.8166 Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928-443-1400 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

Gastroenterology

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

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

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

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

Prescott Sleep Solutions Dana Rockey, DMD 122 N Cortez St., Ste. 302 Prescott, AZ 86301 www.drdanarockey.com | 928.235.6925 Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503 Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.493.8083 Reneer Dental 1767 Willow Creek Rd. | Prescott, AZ 86301 www.reneerdental.com | 928.541.7979 Smile by Design 3124 Willow Creek Rd. | Prescott, AZ 86301 www.azsmilebydesign.com | 928.350.6226 Sunwest Dental 8256 E. AZ-69 | Prescott Valley, AZ 86314 www.sunwestdentalprescott.com 928.772.4433

Dermatology

Arizona Dermatology Group 2820 N. Glassford Hill Rd., No. 103 Prescott Valley, AZ 86314 wwwarizonadermatologygroup.com 928.772.8553 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 Healthy Transitions for Life PO Box 10214 | Prescott, AZ 86304 www.healthytransitionsforlife.com 928.772.8652

Ear, Nose and Throat

Prescott Ear, Nose & Throat & Allergy 1125 Iron Springs Rd. | Prescott, AZ 86305 www.prescottent.com | 928.778.9190

General Surgery

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

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

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

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

Hospital

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

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

Internal Medicine

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

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

PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 79

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

Massage Therapy

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

Medical Spa

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

Naturopathy

Dr. Barbara Brooks Family Practice 703 W. Hillside Ave. | Prescott, AZ 86301 www.drbrooksprescott.com | 928.848.9264 Health & Healing Center 1237 N. Rhinestone Dr. | Prescott, AZ 86301 www.healthandhealing.center | 928.515.2363 Partners in Health Care Naturally 343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

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

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

Prescott Valley Pediatric Therapy 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Orthodontics

Arizona Orthopedic Physical Therapy Prescott 1781 E. AZ-69, Ste. 28 | Prescott, AZ 86301 www.azopt.net | 928.515.3118

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

Center for Physical Excellence 3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

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

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

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

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

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

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

Optometry Antone Optical - Yavapai Eye Care 7840 E. AZ-69, Ste. A5A Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393 8 0 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6

Physical Therapy

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

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

Neurosurgery

Jodi Gilray PT PLLC 813 Cove Pkwy., Ste. 103 Cottonwood, AZ 86326 www.prescottpediatrictherapy.com 928.634.2843

Premier Eye Center 980 Willow Creek Rd., Ste. 202 | Prescott, AZ 86301 www.prescotteyedoctor.com | 928.778.3937

Prescott Naturopathic Medical Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturopathicdoctors.com 928.445.1999

Neurophysiologist

Jodi Gilray PT PLLC 3140 Clearwater Dr. | Prescott, AZ 86305 www.prescottpediatrictherapy.com 928.227.4586

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

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

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

The Pain Center of Arizona 3110 Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/locations/az/ prescott/prescott 623.516.8252

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

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

Pediatrics

Cornerstone Pediatrics 7875 E. Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.cspaz.com | 928.443.5599 Jodi Gilray PT PLLC 6550 E. 2nd St., Ste. B Prescott Valley, AZ 86314 www.prescottpediatrictherapy.com 928.771.9327

Podiatry

Northern Sun Podiatry 2485 N. Great Western Dr., Ste. E Prescott, AZ 86314 928.225.2540 Premier Foot & Ankle 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.prescottvalleyfootandankle.com 928.772.5916

Primary Care Dr. Shirley Rheinfelder 3149 N. Windsong Dr. | Prescott Valley, AZ 86314 www.mdvip.com/doctors/shirleyrheinfeldermd 928.445.6083

Ellen F. Bunch 1530 W. Cliff Rose Rd. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880 Health Song: Direct Primary Care 3050 N. Navajo Dr., Ste. 103 Prescott Valley, AZ 86314 www.healthsongdpc.com | 928.212.1348 Lifetime Medical Care 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 www.lifetimemedicalcare.com | 928.237.9014 Morris Health MD 3196 N. Windsong Dr. | Prescott Valley, AZ 86314 www.morrishealthmd.com | 928.772.1505 Optima Medical 203 S. Candy Lane, 3B Cottonwood, AZ 86326 www.optimamedicalaz.com | 928.634.9573 Optima Medical 2075 AZ-69 Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673 Optima Medical 901 AZ-69 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488 Optima Medical 3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.778.4711 Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600 Pate Complete Healthcare 220 W. Goodwin St., Ste. 10-I Prescott, AZ 86303 www.patecompletehealthcare.com 928.277.4622 Prescott Complete Care 1947 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.prescottcompletecare.com | 928.458.5723 Priola Primary & Palliative Care 3105 E. Clearwater Dr., Ste. B | Prescott, AZ 86305 www.priolaprimarycare.com | 928.778.0626 Priority Family Medical Clinic 3625 Crossings Dr., Ste. B | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875 Spectrum Healthcare 990 Willow Creek Rd. | Prescott, AZ 86301 www.spectrumhealthcare-group.com 877.634.7333 Spectrum Healthcare 3633 Crossings Dr. | Prescott, AZ 86305 www.spectrumhealthcare-group.com 877.634.7333 The Doctor’s Office 2078 Willow Creek Rd. | Prescott, AZ 86301 928.776.6400 The Mobile Health Doc 140 N. Granite St. | Prescott, AZ 86301 www.themobilehealthdoc.com | 928.298.3349 Vitality Care Center 1003 Division St., Ste. 8 | Prescott, AZ 86301 www.vitality-care-center.business.site 928.515.0804 Windsong Primary Care & Physical Therapy 3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 920.910.7010

Psychiatry & Counseling Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd. Prescott, AZ 86305 928.848.7456 Honeybee Healing & Counseling Services LLC 1745 Rustic Timbers Ln., Ste. 1 & 2 Prescott, AZ 86305 www.honeybeehealing.org | 928.756.0906 Marylyn A. Clark, Ph.D., LMFT, LISAC 1129 W. Iron Springs Rd. Prescott, AZ 86305 928.778.1806 NAZCARE-New Hope Wellness Center 599 White Spar Rd. | Prescott, AZ 86303 www.nazcare.org | 928.442.9205 ext. 2005 Pathways Counseling, LLC 1000 Ainsworth Dr., C320 | Prescott, AZ 86305 www.psychologyaz.com | 928.385.3747 Polara Health - Crisis Stabilization Unit 8655 E. Eastridge Dr. Prescott Valley, AZ 86314 www.polarahealth.com | 928.445.5211 Pronghorn Psychiatry/Stoneridge Center 5940 E. Copper Hill Dr. Prescott Valley, AZ 86314 www.pronghornpsych.com 928.583.7799

Shamrock Recovery Services LLC 1000 Ainsworth Dr., Ste. B-215 Prescott, AZ 86305 www.shamrockrecoveryservices.com 928.445.0744 Silver Sands Recovery 3636 Crossings Dr. | Prescott, AZ 86305 www.silversandsrecovery.com | 833.543.7267 Treehouse Learning Community 635 1st St. | Prescott, AZ 86301 www.treehouselearningcommunity.com 928.478.8813 Viewpoint Dual Recovery Center 702 W. Hillside Ave. | Prescott, AZ 86301 www.viewpointdualrecovery.com 855.746.3633

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

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

Psychiatric Services of Prescott 143 Merritt St. | Prescott, AZ 86301 www.psychiatricservicesofprescott.com 928.776.7400 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 Start Moving On 914 E. Gurley St., Ste. 200 | Prescott, AZ 86301 www.startmovingon.com | 928.910.5245

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 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6 8 1

Q&A Roxie Reece

LICENSED MEDICAL AESTHETICIAN & OWNER, STUDIO ROX

HOW DO YOU DEFINE A HEALTHY LIFESTYLE? I call it the “Bliss Point.” It’s the healthy balance within ourselves, inside out and in all areas — spiritually, mentally, physically. Keeping Christ and His love front and center is the ultimate key to foundational health and wellness inside out!

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I started as a second-grade teacher (learned the value of education), then I graduated as a reflexologist/massage therapist (learned the value

of running my own business and creating a warm safe environment for my clients). Began to expand my business with essential oils and traveled Arizona teaching health and wellness classes (applied my educational knowledge to the business world). At midnight one night, I decided to dive into aesthetics. It was clear in my heart it would be the most beautiful career that was all encompassing of all I had learned thus far.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? Self-care starts with knowing our worth and

8 2 PRESCOTT HEALTHY LIVING | VOL . 4 , NO. 6

value and loving ourselves. Each morning I pray and journal and enjoy some quiet time to set my focus for the day (reading encouraging Bible verses). Eating healthy (juicing, macros), staying active (weightlifting, walking, hiking), keeping that balance with my work schedule (prioritize my clients, 100% present) and my loved ones (quality time with friends and family), stepping toward future goals (identify my dreams, and a path to embrace them), and some self-care time for me and fun activities (drawing, dancing, cooking, etc.).

WHAT IS YOUR BIGGEST HEALTH, WELLNESS TIP? Celery juice every morning! It all starts with a healthy gut (that is our second brain!).

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY? Starting my YouTube channel and launching my Studio ROX pure and luxurious makeup line! The makeup line will have all natural, yet mainstream, options for a high-end luxury look and feel packed with pure ingredients.

WHAT IS YOUR FAVORITE HEALTHY MEAL? Homemade chicken bone broth soup! Packed with collagen and vitaminmineral dense. Helps the gut lining, which in turn gives you radiant glowing skin. Add chicken bones, soak 30 minutes in cold water with half cup apple cider vinegar, bring to boil. Add carrots celery, onions and garlic, simmer 3-4 hours.

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

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