Prescott Healthy Living - Vol. 6 No. 8

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Putting Joy

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!

IN FITNESS

Ignite a new tradition this holiday season by leading a family hike. Take a stand for feeling and performing better by adding a standing desk (yes, I said that) on your Santa list.

Become the crafts master when your kids have time off from school by showing them how to create a melting snowman or make a snow globe. Have fitness fun by creating an inside or outside (or both!) obstacle course. Map out a nature scavenger hunt. We offer tips on all these.

And as for standing. A standing desk may help you be more alert, move better and become more focused. Such a desk can help your circulation, ward off backaches and improve your posture.

Consider LISS being more. This exercise is the opposite of HIIT (high-intensity interval training).

Low-intensity steady-state cardio is done through walking, cycling or swimming, for instance, 20- to 30-minutes three times a week. The low impact is kinder to joints, and that’s certainly joyful.

Along those lines, we’ll help you take the stress out of finding a fitness class, teach you how to use a medicine ball and offer five ways to reset in the new year with real food.

Be Well,

Laurie Associate Publisher

EXECUTIVE PUBLISHER

Elaine M. Earle, CPA

ASSOCIATE PUBLISHER

Laurie Fisher

SALES & MARKETING

Laurie Fisher, Vice President of Sales & Marketing

Julie Turetzky, Director of Marketing Services

Christina Lewandowski, Executive Sales & Marketing Assistant

PRODUCTION & DESIGN

Michele Rodriguez, Creative Director

Shannon Price, Digital Media Specialist

EDITORIAL

Julie Turetzky, Managing Editor

Christia Gibbons, Senior Editor

Blake Herzog, Staff Writer

Vickie Austin, Staff Writer

OPERATIONS

Terry Scheib, Delivery Manager

Gabrielle Luciano, Distribution Associate

COMMENTS & IDEAS

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LOCAL

HEALTH ENTHUSIASTS

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.

Nicole Baltes

Owner, Core Pilates Prescott

Nicole Baltes is a movement educator with a professional dance background and 16 years of experience teaching Pilates and Gyrotonic. She’s passionate about helping people feel stronger, more connected, and confident in their bodies.

Dr. Paul Gilbert

Medical Director, Exceptional Community Hospital

Dr. Paul Gilbert received his emergency medicine training from the University of Illinois at Chicago and has practiced as an ABEM Board-certified physician for over 20 years. He is the medical director at Exceptional Community Hospital.

Moorea Boardman

Personal Trainer/Owner, YellowLizard Strength, All Athletes Welcome Gym

Moorea Boardman is a strength coach who lives and breathes lifting weights. Managing chronic illness at a young age shaped her lifting journey and instilled a deep passion for helping others. She works with all ages and experience levels.

Ken Lain Owner, Watters Garden Center

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

Isabelle Brown TAC Member, The Launch Pad Teen Center

Isabelle Brown is a junior at Prescott High School and a member of the Teen Advisory Council at The Launch Pad Teen Center. She has been a member for four years.

Serenity Lord Owner, L.M.T., Prescott Massage Therapy

Serenity Lord, the owner of Prescott Massage Therapy, has over 17 years of experience as a massage therapist. A Prescott resident since 1984, she’s passionate about bringing health and wellness to our community, including massage, nutrition and exercise.

Shelly Crossman

DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

Shelly Crossman is a native of upstate New York and has been a nurse for over 20 years. She received her masters degree as an FNP-C at SUNY Upstate Medical University and earned her dermatology certification in 2019.

John Murphy Founder, Make 100 Healthy Foundation & Prescott Food Forest

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 through nutrition and gardening education. He’s a proud husband, father and real estate agent.

Dr. Cristina Romero-Bosch & Dr. John A. Robinson

Husband/Wife, The Hormone Zone Med Spa

Dr. Cristina Romero-Bosch, NMD, and Dr. John A. Robinson, NMD, known as @TheSexDocs, are the husband-and-wife team behind The Hormone Zone Med Spa, an aesthetic clinic in partnership with The Hormone Zone Scottsdale. They also co-host The Longevity Protocol podcast.

Blayne Soriano

Level 2 CrossFit Coach and CrossFit Kids Coach

Blayne Soriano owns Ten27 CrossFit & Meals by Blayne Soriano. She carries the following certifications: CrossFit Level 2 (L2), CrossFit Kids (CCF), Olympic Lifting (OLY CERT), Precision Nutrition (PN-L1C) and Active Life Professional (ALPCert). Photo: Kai York

Bailey Zygutis

Nutritionist and Personal Trainer, The Moore Way Health & Fitness

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

Bhola Shelby

TAC Member,

The Launch Pad Teen Center

Bhola Shelby is a junior at Prescott High School and a member of the Teen Advisory Council at The Launch Pad Teen Center. Bhola has been a member for over 1 year.

Missy Sikora

Executive Director, Yavapai Family Advocacy Center

Missy Sikora has worked with children and families for more than 35 years. She holds a bachelor’s degree in counseling and human services, a master’s in special education and is a certified public manager. Missy serves on several county, state and national task forces and advisory boards supporting adult and child victims of crime. Photo: Blushing Cactus Photography

Loree Walden

Marketing Manager, Yavapai Humane Society

Loree Walden has called Prescott home since 2010. As marketing manager at Yavapai Humane Society, she combines her passion for animals and storytelling to help pets find loving homes. Her beloved dog and two cats were adopted from YHS. Photo: Blushing Cactus Photography

Wasil

Founder & CEO, Summit 4x4 Company

Jesse Wasil, founder and CEO, established Summit 4x4 Company in 2017 to turn his passion for off-roading into a full-time job. Jesse has established himself as a dedicated community member and his business as a local leader for everything adventure.

Jion Sommer

Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

Jion Sommer embarked on a healing journey from MS and lupus that led her to discover her heart's work helping others. Through integration of a healthy diet, meditation and Reiki treatments she found restoration and balance.

Aymee Wilson

Aymee Wilson, Owner & Founder, Wilson Aesthetics

Aymee Wilson, RN, is an aesthetic Injector and founder of Wilson Aesthetics, a retreat where clients get compassionate, dignified and exceptionally professional care. Her practice is grounded in the philosophy that aesthetic procedures should accentuate natural beauty and deliver rejuvenating outcomes.

The elimination diet: Remove anger, regret, resentment, guilt, blame and worry. Then watch your health, and life, improve.

–Charles F. Glassman

Consider

Healthy Twists

YOU

CAN MAKE THIS HOLIDAY

One year my mother proposed an “alternative Christmas.” A co-op shopping, natural-foodpusher before her time, she insisted that instead of celebrating in our pajamas under the Christmas tree that year, we schlep out to the desert for a sunrise hike. Grumpy as I was about it, that is one Christmas I’ll always remember.

Blending a hike into your holiday traditions is a great idea, according to health experts from Centennial Medical Group. We don’t have to give up fun when we have an eye on our health and wellness. All it takes is an open mind and a willingness to try some new things.

TRADITIONS BEGIN IN THE KITCHEN

When we think of traditions, we usually go

by Vickie Austin

straight to the past and the way holidays have always been done. Why turkey on Thanksgiving? Tradition! While it may seem sacrilegious to substitute tofu for turkey, or even Italian beef sandwiches from the deli down the block, there aren’t any statutes being broken if you veer from what you’ve always done.

Many of our memories are steeped in the kitchen where family members may have cooked dishes every year that were traditional to our heritage. Those same dishes can be revised with healthy substitutions that will taste delicious without requiring the intervention of a cardiologist (we’re looking at you, heavy whipping cream). Instead of taking things away, you may want to add new things:

make a beet salad with feta cheese and pinenuts instead of the butterdrowned potato casserole.

Alcohol may add to the festivities but if overconsumed, liquor often brings out the worst in people, especially over the holidays. Make sure there are plenty of nonalcoholic options at the bar for those opting to stay sober.

Easy does it with desserts and look for new recipes that give you healthier options.

MOVE IT AND GROOVE IT

Ever had a holiday family dance party? We didn’t think so! Crank up the tunes and get everybody out on the dance floor, or at least the kitchen floor. Delegate DJ responsibility to the younger set

who know how to set up their phones with an “aux” cable to blast their favorite playlist throughout the house.

If your family is the sporty type, hit the slopes or at least rent a cabin in the woods. Experience the wonder and awe of the quiet, and take some hikes to admire the local flora and fauna. Substitute some of that TV watching time with a short walk and a breath of fresh air, organized for all ages and capabilities.

In similar fashion, turn off the TV and read A Christmas Carol by Charles Dickens or The Grinch Who Stole Christmas for the kids. They may protest, like I did that year when we spent Christmas in the desert, but they’ll always remember.

WATTERS TREES ARE BRIGHTER!

It’s Grow Time!

by John Murphy, Founder, Make 100 Healthy

As we close out one year and welcome another, we have a unique opportunity to reflect on our progress and refocus on our aspirations. Many of life’s greatest achievements are the result of careful planning, diligent execution and a clear vision of what we want to accomplish.

I refer to the planning phase as a period of steady foundation-building — it may seem static, but it’s the very groundwork that sets us up for

success. The adage “Plan your work and work your plan” holds true. The more intentionality we bring to our goals, the more likely we are to bring them to fruition.

When planning gives way to action, we enter what I call “grow time” — a period of dynamic growth and development that demands discipline, mental toughness and unwavering commitment. It’s here, at the peak of our efforts, that we experience our greatest triumphs, our most satisfying results and a profound sense of fulfillment and inner peace.

To maximize your grow time, remember: Take consistent action without excuse, prioritize rest and relaxation to maintain peak performance, and cultivate mental clarity through practices like deep breathing, meditation and gratitude.

The beauty of this approach lies in its versatility — whether you’re striving for a personal best in fitness, mastering a new skill or pursuing a creative passion, the principles of intentional planning and dedicated action remain the same. With a well-crafted plan and a steadfast commitment to action, you have the power to achieve and even surpass your wildest dreams.

Staying Healthy Festive & Fit:

THIS HOLIDAY SEASON

by Paul Gilbert, Medical Director, Exceptional Community Hospital

The holiday season is a joyful time filled with family gatherings, celebrations and plenty of delicious food. While it’s easy to let healthy habits slide during this busy season, staying active and mindful can help you enjoy the festivities without sacrificing your well-being.

MAKE MOVEMENT PART OF THE CELEBRATION

Instead of thinking of exercise as a chore, look for ways to weave activity into your traditions. Take a brisk family walk after a big meal, organize a friendly game of football in the yard, or turn up the music and dance while cooking or decorating.

Even short bursts of movement add up and help balance out those holiday indulgences.

BE MINDFUL AT THE TABLE

Holiday meals are meant to be savored, not rushed. Choose smaller portions, fill your plate with colorful vegetables first, and enjoy treats in moderation.

Drinking water before and during meals also helps

keep you satisfied while supporting digestion

Remember, balance is the goal, and you don’t have to give up your favorite seasonal foods to stay healthy.

PRIORITIZE REST, STRESS MANAGEMENT

Between shopping, hosting and travel, stress can sneak up quickly. Sleep often gets overlooked, but it’s

essential for energy, mood and immune health. Aim for eight hours of rest per night, and take short breaks for deep breathing, stretching or quiet reflection to keep stress levels in check.

STAY CONNECTED TO WHAT MATTERS MOST

True holiday wellness isn’t just about diet and exercise; it’s also about connection. Spend quality

time with loved ones, share laughter and focus on gratitude. These positive emotions are powerful for your overall health. Celebrate the season while balancing your health and wellness. By making small, mindful choices, you can step into the new year feeling both festive and fit.

From our family to yours — happy, healthy holidays!

What Goes COMES AROUND Around

IN THE GIVING SEASON

by Missy Sikora, Executive Director, Yavapai Family Advocacy Center

There are more than 1,700 nonprofits listed in Yavapai County according to Cause IQ, and each of those is only able to thrive and further their mission because of the generosity of all the wonderful people living in our community.

But what is the return for the giver on donating and giving to a nonprofit?

For some, it is the

satisfaction of helping to further a cause near and dear to them such as caring for animals, supporting activities and assistance for seniors, educational opportunities for children, or preserving our forests, lakes and natural habitats. But beyond that, there are physical and psychological benefits to giving that many of us may not naturally think about.

Giving “fuels the soul” by generating a “helper’s high,” reducing stress and forging stronger social connections. According to many psychological studies, the act of giving fosters a sense of purpose and fulfillment that contributes to greater overall well-being and offers several long-term psychological benefits. When we give in our community, it allows us to

feel more connected and create a sense of purpose and meaning. It also allows us to focus on the needs of others rather than focus on personal worries or stressors of our own.

Additionally, studies show that giving lowers cortisol (the stress hormone) and reduces symptoms of anxiety and depression. Knowing that you have made a positive difference can improve mood, increase trust in others and increase a person’s feelings of self-worth.

Finally, people may stop and “count their blessings” when they are giving to those less fortunate.

To reap these benefits, giving does not need to be a grand gesture. Small, everyday acts of kindness are just as impactful as larger donations or formal volunteering. So this holiday season make yourself feel better by giving a smile, holding a door, volunteering or donating to your favorite community nonprofit.

You will be doing something positive in your community and for yourself at the same time!

When

LISS is More

When it comes to exercise, we don’t all have to submit ourselves to the high-intensity interval training (HIIT) workouts so popular in gyms and on social media. This type of training involves alternating between short bursts of effort followed by a quick time of rest and recovery between exercises.

For those of us who aren’t quite ready for squats, sprinting and kettlebells, there’s a new kid in town: low-intensity steady-state cardio (LISS).

The process is designed to build strength over time, and activities like walking, cycling or swimming can fall within the LISS workout. Experts recommend choosing an activity and doing it for 20- to 30-minute sessions three times a week.

WHAT’S THE DIFFERENCE?

Whether to go HIIT or LISS will depend on your fitness level. While LISS is sanctioned for beginners and seasoned athletes, it’s low impact and gentle on joints. For those who haven’t been active, or for

by Vickie Austin

seniors who want to stay fit but don’t want to jostle their joints, LISS is ideal.

According to Lisa Reed, a performance coach interviewed by the TODAY show, “Older adults experience great results with LISS cardio as it improves their bone density … in turn promoting healthier aging.”

TODAY fitness contributor Stephanie Mansour says LISS workouts also are good for burning calories. “LISS cardio helps your body use fat as fuel, making it great for weight loss,” she says. However, experts report that HIIT workouts create more lean muscle mass as well as an “afterburn” effect that continues to burn calories after your workout.

EVERY BIT COUNTS

While trainers might recommend a balance of both HIIT and LISS workouts, any exercise is going to be useful.

“My philosophy has always been that every little bit counts,” Reed says. She recommends exercising at least 30 minutes, working up to five times a week. You

can add HIIT training when you feel that you’re ready.

Fitness experts agree that for a workout routine to really “stick,” you should choose something you enjoy. That might be a brisk walk in your neighborhood or park, a bike ride at a moderate pace or swimming at a steady, relaxed speed. You also can do 30 minutes on an elliptical machine or take a hike on a relatively flat trail.

The key to LISS workouts is that you are never too out of breath to carry on a conversation with your exercise buddy (which we hope you have).

MODERATION IS KEY

The essence of a LISS workout is “slow and steady wins the race.”

Consistent, low-tomoderate exercise will boost your cardiovascular health, burn fat and promote active recovery since it increases blood flow, reducing the kind of muscle soreness you may experience after a HIIT workout. There’s less chance of injury, you’ll wind up sleeping better and you’ll wake up with a smile.

HOW HOUSEPLANTSGreen Therapy:

Secretly Improve your Life

by Ken Lain, The Mountain Gardener, Watters Garden Center

It turns out that houseplants do more than just add a pop of greenery to a room — they can positively affect air quality, mood and even our mental health.

Breathe easy. Plants are excellent at removing toxins from the air. Studies by NASA have found that plants remove over 80% of volatile organic compounds every 24 hours. These include chemical compounds in many household items like paint, carpets and toys that evaporate and compromise air quality. Formaldehyde, acetone, ethanol, butanol and benzene are all found in modern, climatecontrolled buildings. One large or two smaller plants per 100 square feet are recommended for noticeably improving air quality.

Calm & quiet. Besides their effects on our mental and physical well-being, houseplants have tangible benefits, including noise reduction. Thanks to their dynamic surface area, plants reduce background noise through sound absorption.

Comfort at home.

Houseplants regulate the temperature in your home. Through photosynthesis, plants emit moisture into the air, which helps to cool and warm a room, depending on the temperature. In a cold room, added humidity makes the air feel warmer because moist air holds more heat. In warm rooms, studies found adding plants reduces the temperature by up to 10 degrees.

Keeping the leaves of your houseplants clean and free of dust is essential to ensure they can photosynthesize adequately.

Doing more with green. Houseplants help to boost productivity by as much as 70%, which has made interior landscaping extremely popular in workplace settings.

Workers in office settings decorated with plants take fewer sick days and score higher on general

work satisfaction surveys.

A study in England found when classrooms were decorated with plants, students in lectures showed more significant levels of attentiveness and attendance.

Feeling better. Research shows the absence of plants in our lives is linked to increased stress, anxiety and even depression. Caring for houseplants has been shown to reduce loneliness and depression

and instill a sense of accomplishment and purpose. Improves your mood. One study found that active interaction with plants, even potting soil, helps reduce daily stress. This is thanks to tiny microbes, nicknamed “outdoorphins,” in plants and soil that act as natural antidepressants.

Trail Highlight:

TURKEY CREEK TRAIL AND A STOP AT THE CLEATOR YACHT CLUB

by Jesse Wasil, Founder & CEO, Summit 4x4 Company

There’s something special about the Turkey Creek Trail located in the foothills of the Bradshaw Mountains outside Mayer. Maybe it’s the mix of classic Arizona backcountry views, the rocky creek crossings or the way the trail winds through pine and desert terrain.

Or maybe it’s the sense of adventure that comes from knowing there’s an off-thewall pit stop waiting for you at the Cleator Yacht Club.

TRAIL OVERVIEW

* Trail Type: Out and back

* Difficulty: Moderate (depending on season and water flow)

* Distance: About 12 miles one-way

* Vehicle Type: 4x4 with good clearance and recovery points recommended

This trail has rocky climbs, creek crossings and some truly stunning views. The terrain changes constantly, which keeps things fun and engaging for drivers and passengers.

It’s a great option for families or small groups looking for a manageable half-day adventure that still feels like you’re getting deep into the wild.

WHAT MAKES IT SPECIAL

Wide open spaces, a little challenge and plenty of personality. The trail is known for its seasonal water crossings and tight turns through higher elevations before opening up

into dusty, sun-soaked washes.

You’ll pass remnants of old mining areas, spot wildlife and catch views that make you forget how close you still are to civilization.

MUST-STOP: THE CLEATOR YACHT CLUB

No Turkey Creek run is complete without a stop at the Cleator Yacht Club, one of Arizona’s most legendary watering holes. Located in the tiny town of Cleator (population: almost none), this offbeat spot is pure desert charm.

It’s the perfect place to park the rigs, grab a cold drink, swap trail stories and enjoy some good old Arizona hospitality. The décor is as unique as the town itself, filled with license plates, old signs, and more character than you can take in on one visit.

It’s family-friendly during the day and a great place to introduce newcomers to the kind of quirky desert culture that makes offroading in Arizona memorable.

PRO TIPS FOR THE TRAIL

Check water levels: After heavy rain, the creek crossings can get deep and fast-moving.

Bring recovery gear: Traction boards and a winch are good to have, especially if traveling alone. Air down: The trail can get rocky and uneven, so lower tire pressure for comfort and traction.

Stay respectful: Turkey Creek is a shared area for off-roaders, campers and ranchers. Stay on marked trails, and pack out what you pack in.

Refuel at Cleator: The Yacht Club doesn’t serve gas, but it does serve drinks, stories and laughs.

POWER YOUR FITNESS

WITH MEDICINE BALL EXERCISES

Whether you’re aiming to build strength, improve coordination or enhance your overall athleticism, medicine ball exercises deliver results. They combine functional movement with resistance, making your workout more dynamic and engaging than traditional weightlifting alone.

What sets medicine ball training apart is its ability to mimic reallife movements.

Instead of isolating muscles, these exercises activate multiple muscle groups at once. The result is better core strength, improved balance and more explosive power, all key benefits for everyone from beginners to seasoned athletes.

Medicine ball exercises are efficient and adaptable. You can increase intensity by choosing a heavier ball or speeding up your reps. They’re also easy to modify for home or gym workouts.

Medicine balls may look simple, but they’re one of the most versatile tools in fitness.

Incorporate them two to three times a week for noticeable gains in strength, endurance and agility. Whether you’re cross-training, recovering from injury or just bored of your routine, a medicine ball might be the gamechanger you need.

Here are five effective exercises to add to your routine:

MEDICINE BALL SLAMS

A full-body power move. Lift the ball overhead and slam it to the ground with force. This targets your shoulders, core and legs while giving your heart rate a boost. It’s a great stress reliever, too.

RUSSIAN TWISTS

Sit on the floor, lean

back slightly, and twist from side to side while holding the ball. This rotation strengthens your obliques and improves core stability. Increase speed for a cardio challenge.

WALL BALLS

Squat while holding the ball at chest level, then explode upward and toss it at a wall target. Catch it on the way down and repeat. Wall balls work your legs, core and shoulders and improve coordination.

MEDICINE BALL PUSHUPS

Place one hand on the ball and the other on the floor. Do a pushup, then roll the ball to the other hand and repeat. This variation activates your chest and triceps while challenging balance.

ROTATIONAL THROWS

Stand sideways to a wall and throw the ball against it using a twisting motion. This mimics sports movements like swinging a bat or throwing a punch, developing rotational power and core strength.

Lots of Holidays

ARE UPON US

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

Ihave coached, taught and mentored many people over the years on nutrition, with different body types and different goals. Something I say

year after year is that holidays, vacations, etc. do not have to ruin your hard work or lifestyle changes.

This time of year there are at least five holidays within the season — Thanksgiving, Hanukkah, Christmas, Kwanzaa and New Year’s — when people may indulge in candy, cookies, cakes, alcohol and more.

These days should

not ruin a lifestyle of healthy habits.

So the goal here is to create a lifestyle of good whole food nutrition, hydration, sleeping and exercises so when the festivities roll around you can indulge guilt-free and enjoy the small treats in life.

The ways you can create these daily habits are finding a local gym you love, a coach or

mentorship in healthy eating or meal planning for your best energy and goals, staying hydrated and most importantly getting enough sleep at a minimum seven to nine hours. You want to do your best to stay festive and fit not only for the holidays but for life in general. Living an 80/20 lifestyle (focusing on healthy habits 80% of the time) will give you the best results and overall motivation and energy.

Happy holidays, be kind to yourself!

Stay Warm WITH WINTER

Family Crafts, Games

by Blake Herzog

As temperatures dip further and families draw closer for the holidays and the cold months that follow, it’s time to put away those screens and try out some hands-on activities! These winter-themed pastimes can build and refine skills, get everybody moving and teach us all about the season.

CRAFTS

MELTING SNOWMAN

This great freeform craft lets everyone of every age explore their creativity. Take a piece of white felt and cut it into shapes resembling puddles of snow. Give at least one to each participant and supply them with

pompoms, buttons, pipe cleaners, ribbons, smaller pieces of felt, small twigs and rocks to decorate them. Or, use white puffy paint to paint them on pieces of construction paper, leaving room for more drawings or a poem below.

DIY SNOW GLOBE

You can buy empty snow globes in craft stores or online or simply use upside-down mason jars as your container. Glue some plastic figurines or a laminated family snapshot to the globe’s base or the lid of the jar. Then fill the “globe” portion with water and a few drops of glycerin or corn syrup, add silvery glitter and/ or “snowflakes,” and seal the base.

GAMES

INDOOR

OBSTACLE COURSE

When your little ones are snowed in and fighting a bout of cabin fever, assemble an indoor obstacle course to keep them moving and active. Add touches like “snowdrifts” of pillows to jump into and snow tunnels made from cardboard boxes strung together, covered by white sheets and blankets. Encourage kids to imitate snow-associated animals by roaming and crawling like a polar bear, waddling like a penguin and “flying” like a reindeer. The more ideas you bring, the better!

NATURE SCAVENGER HUNT

When winter is being less wintry it’s time to take the learning and growing outside into Greater Prescott’s idyllic environment. You can find many examples online of this sort of activity suggesting what your hunters can look for, or just look around you for inspiration. Holding to the Leave No Trace principle of leaving what you find, have your scavengers take photos, draw and/ or write about every pine tree or cone, oak tree or acorn, bird, cactus, pebble, squirrel or anything else they see.

POT STIRRER

TDON’T LET THAT Ruin Conversations

by Isabelle Brown and Bhola Shelby, TAC Members, The

he holiday season. A joyous time filled with happiness, lights, good food and good company. People are excited for the new year, and the world almost buzzes with optimism. Still, even with all the trimmings on the tree comes one daunting task: family gatherings.

We all have that one person in our family who likes to stir the pot, sparking conflicts and tensions. They bring up a trigger topic, poke at people’s beliefs, prod at sore subjects or simply just argue with everything said. Often, our solution is to avoid discussing anything that could spark controversy or tension and instead stick to the weather, work or the event we are attending.

But even the “foolproof” plan of avoiding “problem” topics has flaws.

We can end up creating tension and fostering an environment where people

feel they have to watch everything they say; often shy away from conversing at all. How do we move away from this? The solution is not to avoid it, but to

Launch Pad Teen Center

know how to engage with complex topics calmly, with the goal of civil discourse. Trigger topics such as politics and immigration can seem challenging to start with, but it is easy if you break them into steps.

Say you are having a

conversation with your coworker. Your coworker may like red rubber ducks, and you may like yellow rubber ducks. Upon having a conversation with them, they may say, “I only like red rubber ducks; yellow ones are not as good.” While it may be tempting to defend your opinion and argue with them, it would only spark more conflict. Instead, a response such as, “I see why you think that, red rubber ducks are interesting, I personally also like yellow ones.”

By acknowledging the other person’s feelings and opinions, you are making a conscious decision to defuse the situation, but at the same time, you are not forfeiting your own opinion.

A s we move into the new year, we are given a chance to improve communication with our family and coworkers, to move past the awkward surface-level holiday conversations and toward intelligent discussion and genuine connection.

Be Festive & Fit

ON BOTH ENDS OF THE LEASH

by Loree Walden, Marketing Manager, Yavapai Humane Society

When I first saw this issue’s theme was Festive & Fit, I immediately pictured a pet parent and dog jogging down the street in matching Santa hats and jingle bell collars. It was a cute image. Then I started thinking more about it.

For many of us, festive and fit during the holidays looks more like holding a plate of cookies in one hand and the leash in the other,

promising ourselves that tomorrow we’ll go for that long walk and won’t indulge as much in the goodies.

The holidays are particularly tough when it comes to staying on track for us and, as a result, our pets. There are endless gatherings, tempting treats and far more food than any of us should probably eat. And let’s be honest, it’s also the season when our pets tend to score a

few extra goodies too.

But before you slip them a bite of turkey or a spoonful of gravy, remember that many table scraps are a big no-no. A lot of the foods we enjoy — like chocolate, nuts, grapes, raisins, onions, garlic and anything containing xylitol — can be dangerous, even deadly, to our furry friends.

Good news though, there’s a lot of information online about foods safe for your pets.

There are plenty of healthy DIY recipes for dog and cat treats, so you can still make them feel special without risking their health. A batch of pumpkin biscuits or tuna treats can let them join in the festivities safely.

O f course, the cooler weather doesn’t make things any easier, but staying active indoors or out is important for both of you. Even a quick stroll, a few rounds of fetch or a playful game of your kitties chasing that red laser beam can keep energy levels up and waistlines in check.

There’s a reason so many of us make our New Year’s resolution to lose weight! It’s because we’ve spent the past few months indulging in all the wonderful celebrations.

The key, for both us and our pets, is balance.

So, this holiday season, let’s make Festive & Fit more than a theme. Let’s celebrate responsibly, keep our bodies and spirits moving and create lasting memories with the furry friends who make every season brighter.

No. 1 Factor You are the IN FINDING A FITNESS CLASS

by Vickie Austin

Choosing a fitness class is like choosing a new outfit: you need to do a little research, see what’s available, then try it on for size. You may find that the class fits like a tailored suit — just right! Or you might decide the class just isn’t your speed. Either it’s too noisy, too crowded or you hate the music. Whatever you choose, it’s important to pick a class that’s right for you.

BEGIN AT THE BEGINNING

First, ask yourself, “What am I trying to accomplish?” Maybe you’re looking to improve your cardiovascular health. You notice you don’t have the energy you once had, and you’re huffing and puffing when you walk up a flight of stairs. Or maybe you’re looking for something fun like Zumba where you can dance your cares away. Perhaps you want to tone up and get strong, maybe even get a little “ripped.” Whatever your goals, there’s a class for you.

Evaluate your fitness level. You may want to start with something in the beginner classes depending on how long it’s been since you’ve hit the gym, your age or any health concerns you already have. Yoga is a great way to introduce your body to stretching and strengthening exercises done in a gentle manner. If you haven’t exercised since COVID, give yourself time to work back up to your prepandemic self.

STRENGTH AND TONE

Let’s say you’re already in good shape and you want to build your muscle mass. Look for those intermediate or even advanced classes that will use weights or resistance bands. High-intensity workouts like spin classes or cardio kickboxing may offer you that energetic, full-body workout you’re looking for. Or perhaps swimming laps in the pool is what you crave, giving you a chance to meditate while you’re improving your Australian crawl.

Whatever class you choose, give yourself the grace to change if it’s not the right fit. Like Goldilocks, you may find one class is too hard, the other too easy, but there is a class that’s just right for you.

NOT JUST WHAT BUT WHEN AND WHERE Once you’ve decided what class you’re ready for, look at the geography. For some people, they are disciplined enough to do their class online, dragging their exercise mats onto the living room floor at home. For others, the camaraderie of others is what they crave, and the company of friends is important to them.

Others need to have the class at a defined time on their calendar, giving them structure and routine. Are you a morning person? Or can you get yourself to the gym after work? Timing is as important as venue.

Lots of gyms offer introductory trials, so be sure to try out a class before turning over your credit card.

Pie & Progress:

SIMPLE HEALTHY HOLIDAY TIPS

by Moorea Boardman, Personal Trainer/Owner, YellowLizard Strength, All Athletes Welcome Gym

The holidays are a time for us to enjoy and indulge in family, food and festivities. For many of us, holiday celebrations revolve around food. However, they don’t need to come with a bigger waistline!

Here are some sensible tips to help you stay on track this season.

Dump the “all or nothing” mentality. It happens every season: the holidays come rolling in, kitchens start smelling of baked goods and sentimental memories, and many people are choosing sides on the food fence. There’s the cousin who

eats a single spoonful of mashed potato (hold the gravy) and pretends to be satisfied. There’s the uncle who goes all-in on the third slice of pie while reminding everyone he’ll, “Get back on track next month.”

The truth is: the most value is found operating in the middle.

Practice mindfulness at the dinner table. You’ve spent more time in your body than anyone else. You know what foods fuel you and what foods don’t. Amidst the distractions plus socializing, don’t forget to check in with yourself.

Questions to ask could include: Do I enjoy what I’m

eating? Am I full? Will this make me feel good later?

Practicing awareness during mealtime can dramatically shift your relationship with food. Mindfulness check: when was the last time you consumed a meal without distraction or entertainment?

Look for active festivities around you. When winter comes rolling in, we may feel lulled into staying inside. However, there are incredible seasonal events that can help keep you active.

Take advantage of the community around you. Even a simple family stroll

around the block can create a positive impact that breaks stagnation.

Think “big picture.” While navigating special occasions and travel can throw a monkey wrench in your plans, developing healthy habits and a strong foundation make navigation easier. If you can do it when it’s hard, you know you can do it when it’s easy!

Remember that one indulgent meal won’t ruin your progress. As it goes: A big ship steers slowly. Steer yourself in the direction you want to go with little, dayby-day decisions.

LOCAL Events

DEC. 13

Christmas City Santa Run 10 a.m.

The Launch Pad Teen Center www.thelaunchpadteencenter.org

YOUTH EVENTS & ORGANIZATIONS:

YMCA Aquatics Center & Gymnastics (gymnastics, lap swim, family swim & group or private/semi-private lessons available) www.prescottymca.org

ONGOING EVENTS:

Community Ice Skating & Hockey

November - December

Findlay Toyota Center www.findlaytoyotacenter.com/ice-skating

Dance & Fitness Classes

Elks Theatre www.prescottelkstheatre.com

Jan Alfano Trail parkrun

Saturdays 7:30 a.m.

Jan Alfano Trail www.parkrun.us/janalfanotrail

Nature Niños - Free Family Nature Program 1st Saturday www.facebook.com/natureninosprescott

Prescott Farmers Market

Saturdays 9:30 a.m.-12:30 p.m.

Dignity Health, YRMC parking lot www.prescottfarmersmarket.org

Watters Garden Center - Garden Classes

Saturdays in January 9:30 a.m. www.wattersgardencenter.com

Wednesday Wanderings 1st & 3rd Wednesdays

Highlands Center for Natural History www.highlandscenter.org

Yoga & Fitness Classes

J Club at Jasper www.jasperaz.com

THESE

Meditation Apps

MAY STILL SKEPTICS

Anyone can meditate. All it takes is some time, a quiet place and the ability to stay in one place for a sustained amount of time. But meditation can be more than that, providing an experience that heals and sustains us.

The practice of meditation can help reduce stress and anxiety, enhance selfawareness and help manage chronic conditions like asthma and heart disease.

THERE’S AN APP FOR THAT

Like nearly everything, there’s an app for meditation — or, should we say, thousands of apps. If you want to add meditation to your routine, there are all kinds of options, including free apps as well as subscription-based ones. Rather than going it alone, try one of these apps to support you in your efforts.

The top-of-the-line app, according to The New York Times is Insight Timer, rated as No. 1 for getting a start on practicing mindfulness through meditation. This app is free, or you can pay

by Vickie Austin

$60 per year if you want a wider range of choices and instructors. The free version has about 90% of the more than 275,000 titles in its library, including music, yoga and both guided and unguided meditation. If meditation is part of your mental health regime, you may want to choose Headspace, an app that integrates meditation with therapy. Headspace includes an AI chat bot: Ebb helps you work through feelings by answering your prompts and then directing you to content within the app. The company added an option in June 2025 for subscribers to be connected to online therapists with different price points for different insurance products. This app isn't free but check their website for seasonal deals.

GOING DEEPER

If you’re looking for deeper insights into your psyche, consider Waking Up, which is designed to help you understand the nature of your own mind. Unlike other apps, this

one offers a structured approach including a 28-day introductory course, guided sessions and conversations similar to podcasts. Founder Sam Harris emphasizes that the app is designed to help us “enjoy the miracle of consciousness at this moment.”

Universities have gotten into the act, and you can enjoy a free app from the University of California, Los Angeles (UCLA), by subscribing to UCLA Mindful with a focus on stress management.

Researchers at the University of Wisconsin have developed the Healthy Minds program, another free app based on a fourpillar model of well-being. And you may have heard of Happier, an app formerly called 10% Happier founded by author Dan Harris who wrote a book by that name.

Although no longer affiliated with the app, Harris originally designed the app for those who challenged the effectiveness and the benefits of meditation. He became a believer and the app appeals to people who, like him, were once skeptics.

BEYOND GOOD POSTURE: FINDING FREEDOM AND FUNCTION

by Nicole Baltes, Owner, Core Pilates Prescott

Posture is often thought of as a static “ideal” position: chest open, shoulders back, spine tall and erect. But posture isn’t meant to be frozen in one position.

We aren’t designed to hold ourselves rigidly upright all the time. Today, many fitness professionals are familiar with the phrase: “Your best posture is your NEXT posture.” Instead of striving for a single “good posture,” the goal is a body that can adapt, shift and move with ease.

Central to the way we hold and adjust our posture is the spine. Enter the Pilates method: built on Joseph Pilates’ belief that spinal health is key to overall vitality. The spine is meant to move through flexion, extension, lateral flexion, rotation and combinations of these.

Classical Pilates trains this mobility while strengthening the surrounding musculature (the “core”).

The exercises Joseph Pilates assembled were never about aesthetics; they were about cultivating freedom and function in

the spine and throughout the entire body. Pilates helps maintain suppleness, efficiency and strength in everyday movement, and allows you to bend, twist and reach without strain.

The spinal lift and elongation practiced in Pilates reduces compression, gives your nerves more breathing room and supports healthier movement as you age. And when the spine moves and functions well, posture becomes

adaptable rather than fixed. The pelvis is also a key player in the posture conversation. The old paradigm claimed that anterior pelvic tilt (APT) was always a problem to fix. Yet research shows that 85% of men and 75% of women without pain are found to have APT (Herrington, 2011). The issue isn’t the tilt itself; it’s when the pelvis becomes unable to move into other positions. Pilates builds awareness of these pelvic patterns and

develops the skills needed to shift among them. Posture, then, is less about appearance and more about adaptability. The goal is not to lock your body into one “perfect” alignment (even slouching is good sometimes!) but to cultivate the capacity to move through a variety of positions with ease.

Classical Pilates equips you with an adaptable body designed to support you and carry you through every stage of life.

FOR THE HOLIDAYS HAS ITS

Perks Being Alone

According to Oprah Daily, formerly O, The Oprah Magazine, 1 in 9 people report they will be spending the holidays alone, more than double the number reported in 1970.

Whether that’s a demographic uptick or an increased acceptance of those who are solo, being alone during the holidays doesn’t have to mean you’re lonely. For some, being alone may be a choice. Perhaps they have a toxic family relationship and don’t want to subject themselves to old patterns of conflict. Others may find they don’t have the financial resources to make the trip “home,” or they have to work.

Whatever the circumstances, spending the holidays alone can be a time for rest, relaxation and renewal

START WITH YOURSELF

The holidays are a great time to whip out those home spa treatments at the bottom of your bathroom drawer, whether it’s a long soak in a hot tub, a face mask or hair treatment. Selfcare includes grooming as well as surrounding yourself with all of the

things you enjoy.

Blast your favorite tunes while chopping veggies for some homemade soup. Look around and admire the home you’ve created, then do some clutterbusting to give yourself room to breathe. Pull out that book you’ve been meaning to finish, or pick up on a project that’s been stalled, whether it’s knitting a sweater or finishing a complicated jigsaw puzzle.

This is your time to enjoy; use it however you like.

MAKE A DIFFERENCE

So many people, so many needs! If your Christmas day is wide open, look for the nearest nonprofit, church or house of faith to volunteer your time and talents. You may end up cooking or serving food for people who currently are without homes.

There are food banks that need your help, and every city has folks who may need to be “sponsored” with a full-on Christmas dinner delivery to make their holidays merrier.

Focusing on others can take the sting out of spending a holiday alone, especially if that wasn’t your choice.

WORK IT OUT

A ssuming the weather cooperates, choose a place to walk, ride your bike or just sit and admire nature. Use this time to get in a quick run. Drive to a park you’ve never visited and enjoy the view. Your gym may not be open, but you can queue up a workout video and sweat to the oldies via YouTube if you are so inclined. Use this time to your advantage. And we can’t talk about exercise without talking about food. Think of the advantages of choosing your own menu and eating whatever you want, released from any family or societal expectations. Maybe Doritos and Cadbury chocolate aren’t a balanced meal, but if that’s your menu while watching re-runs of Law & Order, merry Christmas to you.

Your Skin HOW YOU TREAT YOURSELF

Reflects

by Shelly Crossman, DCNP, FNP-C, Owner, Dermatology & Skin Care by Shelly

The holiday season bring celebrations, but it can also bring stress, sleepless nights, dry winter air and the dreaded seasonal virus, all of which show up on your skin. As a dermatology nurse practitioner, I often remind my patients: your skin reflects how you treat it, and more importantly, how you treat yourself.

HYDRATE INSIDE AND OUT

Cold temperatures and indoor heat pull moisture from your skin, leading to dryness and sensitivities. So double down on hydration, even more when you are under the weather. Start with a humectant-rich serum containing hyaluronic acid or glycerin, then lock it in with a ceramide-based moisturizer. If skin feels especially dry, a few drops of squalane oil at night can help. As important: drink more water than you think you need. Herbal teas, soups and water-rich fruits and vegetables help as well. Chicken soup for the soul as well as your skin.

SLEEP IS SKIN THERAPY

There’s no serum as powerful as a full night’s rest, aim for

seven to eight hours. Even more if the seasonal virus hits you. Sleep is a critical component of healing for your body, your soul and your skin. You only notice this if you lack it. Skin repairs itself during sleep, rebuilding collagen and restoring moisture balance. A gentle cleanser, nourishing night cream and screen-free winddown time can help signal your body — and your skin — that it’s time to heal.

MANAGE THE HOLIDAY STRESS

Even the best skin care can’t fully counteract the effects of stress. High cortisol levels can lead to inflammation, breakouts and dullness. During the holidays, protect your peace. Set boundaries. Take slow, intentional moments — a walk, a bath, a few deep breaths — and treat these as essentials, not luxuries. Let this season be

one of restoration, not depletion. Your skin thrives when you’re rested, hydrated and kind to yourself. Looking festive is lovely but feeling well from the inside and out? That’s the glow that lasts. I heard someone say: “You cannot give to others what you do not give to yourself.” This is hard for many. So just give yourself some love this season.

Conveniently Located in Prescott Valley for Over 12 years with satellite offices in Sedona and Flagstaff! Do you or a loved one suffer from snoring, sleep apnea, or can’t tolerate a CPAP? A comfortable oral appliance may be the solution!

• Oral Appliances are a comfortable, effective, and easy to travel with alternative to CPAP.

• We assist in helping set up home sleep testing.

• We are the only full time dental sleep practice that is in-network with most medical insurance plans. Traditional Medicare Patients typically have no out of pocket costs for testing or oral appliance treatment.

Enhance your Immunity, AND GO WITH THE FLOW

by Serenity Lord, Owner, L.M.T., Prescott Massage Therapy

We have all been there. Shorter days, holiday stress and sugar overload hits us all at once, and we get a bad cold or flu that sidelines us just when we need to be at our best.

I have good news!

Massage therapy can be a great way to help boost your immune system this holiday season!

Studies show that massage therapy gives

our immunity a boost by increasing circulating white blood cells (our defense cells) and NK cells (natural killer) throughout the body, which improves immune function. Massage also helps reduce stress and anxiety, which can reduce inflammatory cytokine levels, improving our resilience and keeping us moving.

Most massage techniques will assist in

this process, but targeted modalities like lymphatic drainage, a relaxing and gentle form of massage therapy, can have even greater benefits by stimulating the bodies waste removal process and increasing lymphocytes, which find and destroy pathogens and coordinate immune response.

Lymphatic drainage increases flow throughout the body, helps eliminate

waste products and toxins and can reduce edema and post-surgical swelling, Massage therapy can even assist in boosting immunity for chronic health issues like autoimmune disorders and certain cancers, with consistent appointments typically being recommended. We always recommend getting a green light from your doctor first.

Ditch that Office Chair:

THE SURPRISING BENEFITS OF A STANDING DESK

It can start with a sore back. Then tight hips. Then the realization that you’re spending at least 10 hours a day sitting — at your desk, in the car, on the couch.

You aren’t lazy. You exercise regularly and eat well. But the aches keep creeping in. That’s when you decide to try an adjustable standing desk. At first, it felt awkward. You fidgeted, adjusted the height up and down, shifted your weight and wondered if you made a mistake. But within a week, you noticed something surprising: you’re more alert.

Standing nudges you into a more active mindset. You find yourself stretching more, walking during calls and moving naturally throughout the day. Your energy doesn’t crash mid-afternoon like it used to. You feel sharper. Science backs this up. Studies show that prolonged sitting is linked to higher risks of heart disease, diabetes and even certain cancers. Standing,

while not a miracle solution, helps reduce those risks by encouraging movement and improving posture.

For many people it’s not about burning calories — it’s about breaking the habit of stillness.

IMPROVED FOCUS

You may also notice you’re more productive. Something about standing makes tasks feel more urgent, more actionable.

You breeze through emails that used to take twice as long. Your focus improves, and you stop zoning out during Zoom calls.

Of course, standing all day isn’t the goal either. You learn to alternate between sitting and standing every hour or so. A cushioned mat helps with foot fatigue, and supportive shoes make a big difference. Maybe you’ve even added a small balance board to keep your legs engaged while working.

Over time, the benefits stack up: fewer backaches, better circulation, improved posture and a subtle but real boost in mental clarity. You didn’t overhaul your entire lifestyle. You just made one simple change — standing more than you sit.

If you’re tied to a desk job and feeling the effects, consider trying an adjustable standing desk. Start slow. Adjust as needed. The goal isn’t perfection — it’s movement. And sometimes, standing up for your health is as literal as it gets.

Try these

5 Ways TO BOOST YOUR IMMUNE SYSTEM

by Dr. John A. Robinson & Dr. Cristina Romero-Bosch, Husband/Wife,

The Hormone Zone Med Spa

With cold and flu season on its way, staying healthy by supporting your immune system is incredibly important. However, there is much you can do to strengthen your immune system and reduce your chances of infection. They are:

1.

BALANCE YOUR HORMONES

Your immune system is regulated by many factors, including your hormones. Sex hormones of the reproductive system are one of the major factors that regulate the immune system due to the presence of hormone receptors on immune cells. When your hormones are out of balance, either through excessive or deficient hormone levels, your immune function takes a hit, leaving you more susceptible to viral infections. Seek professionals capable of diagnosing and treating hormone imbalances.

2. EXERCISE REGULARLY

For many of the same reasons that sunlight is helpful, so is exercise. It’s likely not a surprise that

exercise has been shown to help directly with enhancing your immune system. Exercising additionally releases endorphins that enhance our mood and help us deal with daily stressors. By keeping your body strong, you keep your mind strong.

3. EAT HEALTHY

As the old saying goes, “You are what you eat.” During this time, it’s especially important to focus on improving the quality of your diet and making intelligent food choices. Stick to natural foods while avoiding processed foods and sugars. Food choices in their natural state are more likely to contain key vitamins and minerals that play a role in supporting your immune system — such as vitamin C and zinc.

4. SUPPLEMENT WITH NUTRIENTS

Due to today’s farming techniques and pollution, much of the vitamins and minerals essential for cellular health are lost in the food you eat. Additionally, many individuals are dealing with poor gut health or absorption issues that prevent them from

getting proper nutrition from their food. Be sure to choose physician grade nutritional supplements.

5. TAKE CARE OF YOUR GUT

A healthy gut contributes to a strong immune system, and research suggests

that it accounts for up to 80% of your immune system function. If you’re experiencing poor digestion, bloating and constipation/ diarrhea, it’s important to consult with a physician.

Renew your

THIS HOLIDAY SEASON Energy, Wellness

by Aymee Wilson, Owner & Founder, Wilson Aesthetics

The holiday season is all about celebration, connection and joy — but it can also leave you feeling drained, run down and struggling to stay on track with your wellness goals.

Between packed schedules, travel and indulgent meals, our bodies can use a little extra support. That’s where vitamin and nutrient injections come in — offering a quick, effective way to restore energy, boost metabolism and keep you feeling your best all season long.

B12 INJECTIONS: ENERGY, MOOD SUPPORT

Vitamin B12 plays a key role in energy production, metabolism and brain health. Unfortunately, many people are deficient — especially during stressful or busy times. A B12 injection delivers this essential vitamin directly into your bloodstream for instant absorption and noticeable results.

Clients often report increased energy, improved focus and a brighter mood — perfect for tackling those long holiday todo lists with ease.

FAT BURNER INJECTIONS: METABOLISM MADE EASY

If you’re looking to stay fit through the festivities, fat burner injections can help support your metabolism and energy levels. These injections typically combine key amino acids like methionine, inositol, and choline (MIC) with B vitamins to help your body convert fat into fuel more efficiently.

They can also support liver function, helping your body process toxins

and maintain a healthy metabolism even when holiday temptations are hard to resist.

NAD+ INJECTIONS: CELLULAR RECHARGE

Known as the “miracle molecule,” NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell of your body. It plays a vital role in energy production, DNA repair and overall cellular health.

As we age — and during times of stress — NAD+ levels naturally

decline. NAD+ injections help restore these levels, improving focus, energy, mood and even sleep quality. Think of it as a cellular reset that keeps you feeling vibrant and refreshed from the inside out.

This season, give yourself the gift of wellness. Whether you need an energy boost, metabolic support or a full-body recharge, vitamin and nutrient injections are a simple, effective way to stay festive, fit and full of life all through the holidays.

FOR THE LATEST IN LIFESTYLE, WELLNESS & DESIGN TRENDS, ENJOY THE CURRENT ISSUE WITH AN ANNUAL SUBSCRIPTION

Let there

BE LIGHT:

TREATING SEASONAL AFFECTIVE DISORDER

When the winter months drag on, dark and dreary, a lack of sunlight can cause more than just the winter blues.

Seasonal Affective Disorder (or SAD) is a type of depression that shows up in some kind of seasonal pattern, usually during the winter. However, there’s such a thing as summer SAD, too.

How do you know when it’s SAD and not just a passing feeling of being down in the dumps? Here are some signs and symptoms of depression tied to seasonal affective disorder:

* Feelings of sadness, anxiousness, descriptions of feeling “empty”

* Hopelessness or pessimism

* Being irritable, frustrated, restless

* Decreased energy, no interest in previous hobbies

* Difficulty concentrating

* Sleep patterns disrupted

* Weight gain or loss

For those people who experience SAD in the winter, they may sleep longer and eat more, like “hibernating.” Usually, SAD begins in young adulthood, and it tends to affect women more than men. Winter-pattern SAD is more common than the summer variety, and it hits people living in the north where they experience shorter daylight hours. The tendency toward SAD often aligns with other mental illnesses including attention deficit disorder, anxiety disorders, depression or schizophrenia.

Light therapy boxes have long been the province of patients with SAD, and according to an editor at Health magazine, who suffers from seasonal depression herself, light treatment boosts her mood and energy when

the sun isn’t present. “What I love about light therapy boxes is their simplicity,” she writes. “It helps me start my mornings feeling more alert, and I notice the impact when I don’t use it.”

How does it work?

Psychiatric nurse practitioner Akos Antwi explains that light therapy uses white light to mimic natural daylight. One study of close to 400 participants reported that light therapy was as effective for individuals with nonseasonal depression. Even greater benefits were realized in combination with antidepressants.

Here’s what to look for when selecting a light therapy box, according to the Center for Environmental Therapeutics:

* Choose a larger box to ensure consistent light exposure, with a screen size of at least 200 square inches.

* The optimum light intensity is 10,000 lux of illumination. The light box should emit this amount that can mimic a sunny day, reducing excess melatonin production.

* As recommended by nurse Antwi, look for a device that emits white light. Also, when purchasing a unit, look for one that has a UV-filtered screen to protect your eyes and skin.

Once you’ve selected a unit, you may experience improvements in sleep patterns and mood after a few weeks of consistent light therapy. However, according to Jamie M. Zeitzer, Ph.D., from the Center for Sleep and Circadian Sciences at Stanford University, light therapy isn’t intended to be a permanent solution. Treatment only works when the light box is used.

TAKE CARE OF YOUR Metabolism

by Vickie Austin

We throw around the word “metabolism” a lot, blaming it for a variety of sins, but what does it mean to have a “healthy metabolism?”

IN GOOD WORKING ORDER

Like a machine, our bodies function best with efficiency and balance. A healthy metabolism is one that efficiently converts food into energy, allowing everything else in our bodies to be in good working order. Metabolism allows the body to break down nutrients to generate energy, maintain body temperature and eliminate waste like water and carbon dioxide.

Now that we have the science out of the way, how can we maintain or achieve a “healthy” metabolism? Certain things are out of our control, like heredity. But that doesn’t mean we can’t create habits to give our metabolism a fighting chance.

THINK ABOUT DIET

What we eat contributes to our health, and balanced meals provide a steady source of energy.

Give protein the priority because it builds and maintains muscle mass that in turn boosts our metabolic rate. Arizonans don’t need to be reminded that staying hydrated is vital for our health, and dehydration can cause our metabolism to slow down. Keep your water bottle at the ready. Also, consumption of coffee and tea contributes to small boosts in our metabolism, so go ahead and enjoy that morning java or afternoon teatime.

JUST MAKES GOOD SENSE

If diet is important to our metabolism, it just makes sense that exercise isn’t far behind. Building muscle is probably the No. 1 habit you can add to your life that will have a big impact on your metabolism.

Muscle tissue is more “metabolically active” than fat, even if you’re just lazing around bingeing on Netflix. Strength training increases your metabolic rate 24/7, and it doesn’t take much weight or resistance to start building those muscles.

The ever-popular highintensity interval training (HIIT) has been shown to keep your metabolism

elevated for hours after a workout. And if you move more throughout the day, taking breaks from your computer and taking the stairs instead of the elevator, you’ll have new habits that help boost your metabolism.

SWEET DREAMS

Managing our sleep and stress levels seems like a tall order sometimes. You’ve heard it before: aim for somewhere between seven and nine hours of sleep per night. When you’re deprived of sleep you disrupt the hormones that regulate appetite and energy levels, and you’ll feel it in lethargy and see it in weight gain. We hear so much about stress-related illnesses, all of which affect our metabolism. Do your best to incorporate stress reduction habits that will keep your metabolism operating at optimal capacity.

Take short breaks that include meditation or breath work: you’d be amazed at how your heart rate responds to a quiet session of breathing in, then out, with focus on your breath.

FINDING YOUR

Winter Glow

“Live in each season as it passes; breathe the air, drink the drink, taste the fruit and resign yourself to the influence of the earth.”

—Henry David Thoreau

by Jion Sommer, Nutritionist, Reiki Master & Meditation Teacher, Owner, Prescott Reiki & Nutrition

Winter invites us to slow down, cozy up and reconnect with what truly nourishes us. It’s a season of reflection, warmth and self-care — a time to restore our energy so we can feel vibrant and strong. While holiday celebrations and gatherings bring joy and connection, this season also reminds us to care for our own well-being along the way. When life gets busy or stress begins to build, reiki offers a peaceful reset that allows your energy to flow freely again. Reiki, a gentle energy healing practice,

restores balance and vitality, supports the body’s natural ability to heal, reduces stress and strengthens the immune system — helping you stay healthy, grounded and glowing through the colder months. Winter, by nature, invites us to turn inward. Just as animals, trees and plants rest and store energy for the coming spring, we too can honor this slower rhythm. Embracing quiet reflection, mindful rest and reiki sessions allows the body and mind to recharge, building resilience and calm from within.

Nourishment also plays a key role in maintaining balance and vitality. Choose warming, grounding foods like hearty soups, stews and roasted root vegetables. Step outside for gentle walks, breathe in the crisp air and stay connected to the natural world — even as it rests. I love to hike after a fresh blanket of peaceful snow has fallen and the path is untrodden. It brings me spiritual renewal and connection to Mother Earth.

Caring for yourself isn’t selfish; it’s how you sustain

your light. When your body feels balanced and your energy renewed, you can fully enjoy time with friends, family and coworkers — from festive gatherings to peaceful winter evenings at home. This season, let your energy flow, your heart open and your inner glow shine bright. With reiki, nourishing food and mindful self-care, you can move through winter feeling centered, healthy and radiant — carrying your light into the year ahead with joy! May all Beings Benefit

These Boards

Make the Cut

by Vickie Austin

Your skills in the kitchen may be haute cuisine, requiring the sharpest top-quality knives, or you might be the kind of person whose only use for a knife is to cut peanutbutter-and-jelly sandwiches in half. Either way, if you’re doing any cutting you’ll need a cutting board.

The breadth of choices for cutting boards is too broad to list here so we turned to The New York Times’ Wirecutter column, which gives recommendations for everything from yoga attire and towels to kitchen utensils. Senior staff writer Michael Sullivan spent more than 200 hours researching hundreds of cutting boards, and he has tested more than 25 since 2018. He consulted with woodworking experts, material science experts, a toxicologist and professional and amateur cooks.

SURVEY SAYS

Here is Sullivan’s conclusion: wood cutting boards are gentler on knives and nicer to chop on than plastic.

He recommends the Jones Cutting Boards Maple End Grain Cutting Board that proved to be a “workhorse” in the test kitchen. He writes that while this is a big investment, running anywhere between $175 and $219, that investment will pay off if you care for the wood properly.

The craftsmanship is a “sight to behold,” and with regular oiling with a food-safe mineral oil followed by a beeswax or wax blend to help seal the oil in the board, it will last for many years.

WHEN IT HAS TO BE PLASTIC

If cost and upkeep are an issue, you can always

turn to plastic but make sure that it’s top quality.

Sullivan recommends the OXO Good Grips Carving and Cutting Board, a steal at $38 on Amazon. According to Wirecutter, the OXO board resists warping, staining and odors better than other boards tested. While the plastic may be harder on knife edges, the rubber feet keep it stationary, and it has a “juice groove” to collect liquids.

The Tenryo Hi-Soft Cutting Board costs more but has a quieter surface and, according to Sullivan, looks nicer and is easier on knife edges.

Another good idea is to color-code your plastic boards to prevent cross-contamination in the kitchen. Green for salads, blue for fish, red for raw meat … a brilliant way to stay healthy.

OFFERS LOW-FAT, LOW-CARB ALTERNATIVE TO HEAVY SHAKES Clear Protein

by Blake Herzog

Clear protein, a powder that can quickly dissolve in water to create a juice-like protein drink for muscle recovery or to supplement nutritional needs, has been on the rise in sales and awareness over the last five or so years.

It’s made from whey protein like the majority of protein powders but has fewer calories and none of the carbs and fat they have. Whey is the watery byproduct left behind from the process of cheesemaking.

This can happen because instead of being made from powdered whey concentrate, which is usually stirred into milk and results in a creamy shake or smoothie, clear protein comes from whey protein isolate. This is whey that’s been processed to remove nearly all the fat, carbohydrates and lactose, and then hydrolyzed, which breaks down its protein chains to make it easier to digest.

The result is a fine powder that dissolves easily in water to create a light, refreshing drink that still has up to 20 grams of protein, one that many people find more hydrating and easier to digest than a heavy, bulky protein shake. It’s easier to prepare and drink before, during and immediately after a workout and is flavored with fruity and citrusy tastes like lemon, orange and pineapple — a departure from the chocolate/vanilla/ strawberry triad that dominates traditional whey powders.

WHEN TO KEEP IT CLEAR

Clear protein can be a good choice for people who want to increase their

protein intake and build some muscle without gaining weight. The calorie differential may be minimal depending on which formula you use, but the reduction in carbs and fat will help with weight maintenance. It’s also great for those who are lactose-intolerant. However, those with dairy allergies should steer clear of all whey products. It does have drawbacks, just like any other powder. It generally costs more than typical whey powders due to the processing it undergoes, and it’s more likely to contain artificial flavors and other additives. The hydrolysis process removes some valuable nutrients along with the fat and carbs. Its acidity may not be advisable for those with gastrointestinal or kidney issues or those who have osteoporosis.

TO RESET WITH Five Ways

Real Food

A new year brings new opportunities to reconnect with healthy habits and nourishing meals.

Instead of turning to strict diets or eliminating entire food groups, small, sustainable changes can lead to lasting improvements in how the body feels and functions. These five approachable strategies offer a practical way to start fresh with food and feel more balanced with every bite.

1. SIMPLIFY YOUR PLATE

Healthy eating doesn’t need to be complicated. Balanced meals built from lean proteins, seasonal vegetables, healthy fats and smart carbohydrates can support energy, mood and focus. Try a roasted veggie bowl with grilled

salmon or scrambled eggs with greens and avocado.

2 . HYDRATE FIRST

A full glass of water before the first cup of coffee can make a noticeable difference. Consistent hydration supports digestion, brain function and overall energy — especially in the dry winter months.

3 . UPGRADE ONE MEAL

When change feels overwhelming, start small by improving just one meal. Prepping overnight oats or building a real-food lunch option can reduce stress and provide momentum for healthier choices throughout the day.

4. SNACK WITH INTENTION

Having nourishing snacks ready can help avoid the mid-afternoon slump. Sliced fruit with nut butter, hard-boiled eggs, veggie sticks with hummus or homemade energy bites are all satisfying options that keep cravings in check.

5. PROGRESS OVER PERFECTION

Healthy eating isn’t about doing everything right all the time. One mindful choice can reset the day and help reestablish a positive rhythm. Small, consistent actions add up to meaningful results over time.

Better-than-Takeout

Pineapple Chicken Stir Fry

by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness

Be it Thai, Japanese, Chinese, Korean, etc., many of us like to switch up our eating with Asian flavors — maybe especially during the holidays as a kind of palate cleanser from all those delicious sweets.

Consider this easy, tasty stir fry.

2 tbs Coconut oil

1 Egg

¼ cup Raw cashews

1 tsp Sesame seeds

1 cup Mixed frozen veggies

2 cups Cooked ground chicken

1 tsp Ginger powder

½ tsp Black pepper

1 tsp Red pepper flakes

¼ tsp Salt

2 tbs Soy sauce

1 tsp Fish sauce

1 tbs Rice vinegar

½ cup Diced pineapple (plus juice)

2½ cups Cooked jasmine rice

1Heat saucepan to medium-high.

2Melt coconut oil, then add cashews. Cook 1 to 2 minutes (until golden) before adding sesame seeds. Cook an additional minute to toast sesame seeds and brown the cashews.

3Toss in veggies and cover. Cook until veggies are soft, then add in ground chicken.

4Sprinkle in seasonings and pineapple; stir to combine.

5Add rice, then crack in the egg. Stir continuously for approximately 1 minute, until the egg has been dispersed throughout and cooked.

6Serve sprinkled with green onions (optional) and enjoy!

Serves 4 | Time to Table 20 mins

VEGAN

Roasted Winter Buddha Bowl with Tahini-Lime Dressing

This bowl is ideal for post-holiday detox meals or vibrant meal prep during the winter months.

BOWL:

2 med Sweet potatoes, peeled and cubed

1 Red bell pepper, sliced

1 cup Cherry tomatoes, halved

1 cup Edamame (shelled)

1 cup Cooked quinoa

1 Avocado, ripe, sliced

1 cup Red cabbage, shredded

½ cup Fresh sprouts (such as alfalfa, broccoli or bean sprouts)

1 Lime, cut into wedges

1 tbs Olive oil

Salt & pepper to taste

DRESSING:

3 tbs Tahini

2 tbs Lime juice (about 1 lime)

1 tsp Maple syrup (optional)

1 Garlic clove, finely grated

2–3 tbs Warm water, to thin

Salt to taste

1Heat

oven to 400°F. Toss sweet potatoes and red bell pepper in olive oil, salt and pepper. Spread on a baking sheet and roast 25 to 30 minutes, flipping halfway through

2Cook quinoa according to package directions. Fluff and set aside

3Prepare dressing: In a bowl, whisk together tahini, lime juice, maple syrup (if using), garlic,

salt and enough warm water to reach a smooth, drizzleable consistency.

4Assemble: Start with a base of quinoa. Add roasted sweet potatoes and red pepper, cherry tomatoes, edamame, shredded red cabbage, avocado and a small handful of fresh sprouts

5Drizzle with dressing and top with a fresh squeeze of lime

Serves 4 | Time to Table 40 mins

LOW-CARB

Creamy Cauliflower Soup

Cauliflower is rich in antioxidants and low in carbs, making this cozy soup a smart choice for warming up without weighing you down.

1 lg Head cauliflower, chopped into florets

1 sm Yellow onion, diced

2 cloves Garlic, minced

4 cups Low-sodium chicken or vegetable broth

½ cup Full-fat heavy cream or coconut cream (if need dairy-free option)

4 slices Bacon, cooked until crisp and crumbled

1 cup Sourdough bread, cut into cubes

1 tbs Olive oil

Salt & black pepper, to taste

Fresh parsley, chopped (for garnish)

1In a large pot, sauté onion and garlic over medium heat until softened.

2Add cauliflower florets and broth. Bring to a simmer; cover and cook about 15 minutes, until cauliflower is tender.

3Using an immersion blender (or regular blender in batches), purée soup until smooth.

4Stir in cream (or coconut cream), and season with salt and pepper. Keep warm.

5Meanwhile, in a small skillet, toast sourdough cubes in olive oil until golden and crisp (2 to 3 minutes).

6Portion soup into bowls. Top each with sourdough crumbs, crispy bacon bits and a sprinkle of chopped parsley. Serve immediately.

Serves 4 | Time to Table 35 mins

PESCATARIAN

Broiled Swordfish with Sun-Dried

Tomatoes & Spinach

Swordfish is a dense, meaty fish rich in protein and selenium. Pairing it with antioxidant-rich sun-dried tomatoes and spinach makes this dish both satisfying and nutrient-packed for winter wellness.

4 Swordfish steaks (about 6 oz each)

2 tbs Olive oil

2 Garlic cloves, minced

1/3 cup Sun-dried tomatoes (dry-packed or oil-packed, drained and chopped)

4 cups Baby spinach

1 tsp Oregano, dried or Italian seasoning

Salt and black pepper, to taste Lemon wedges (for serving)

1Preheat broiler to high. Line a baking sheet with foil and lightly brush with oil

2Season swordfish steaks with salt, pepper and oregano. Place on the prepared baking sheet

3Broil for 4 to 5 minutes per side, or until the fish is opaque and flakes easily with a fork. (Timing may vary slightly depending on thickness.)

4While fish cooks, sauté garlic in 1 tablespoon olive oil in a skillet over medium heat for 30 seconds. Add spinach and cook until wilted. Stir in sun-dried tomatoes and heat through.

5Serve swordfish over a bed of spinach and sun-dried tomatoes. Finish with a drizzle of olive oil and a squeeze of fresh lemon.

Serves 4 | Time to Table 25 mins

FAMILY-FRIENDLY

Goulash with Fusilli, Bacon & Olives

This hearty goulash reheats beautifully throughout the week and the flavors deepen over time, making leftovers even more delicious. Portion it into airtight containers for quick lunches or dinners that are satisfying, balanced and kid-friendly.

1 lb Fusilli pasta

2 lbs Ground beef (or beef/pork blend)

1 Onion, finely chopped

3 Cloves garlic, minced

1 tbs Worcestershire sauce (or more to taste)

2 (15 oz) cans Tomato sauce

2 (14.5 oz) cans Petite diced tomatoes

1½ tbs Italian seasoning

2 tsp Salt

½ tsp Black pepper

1 cup Cheddar cheese, shredded

1 (4–6 oz) can Black olives, sliced

6 slices Cooked bacon, chopped

1Bring a large pot of salted water to boil.

Add fusilli and cook until al dente according to package directions. Drain and set aside.

2In a large skillet, brown ground beef with onions over medium-high heat. Drain excess grease.

3Add garlic; sauté for 1 minute until fragrant.

5Stir in the black olives and bacon. Simmer another 5 minutes.

6Mix in cooked fusilli and cheese. If your skillet is large enough and heat safe, place in the oven for 15 to 20 minutes until bubbly. Or transfer to a casserole dish and bake.

7Serve hot, garnished with fresh parsley or extra cheese if desired.

4Stir in Worcestershire sauce, tomato sauce, diced tomatoes, Italian seasoning, salt and pepper. Bring to a gentle simmer and cook for 10 to 15 minutes to allow the flavors to meld.

Serves 8 | Time to Table 45 minutes

VEGETARIAN

Peanut Butter Oatmeal Energy Balls with Mini

Chocolate Chips

These bites are perfect for lunchboxes, quick snacks between meals or post-workout fuel. Make a double batch and freeze half for busy weeks.

1 cup Rolled oats (gluten-free if needed)

½ cup Natural peanut butter (creamy or crunchy)

¼ cup Honey

2 tbs Ground flaxseed (flax meal)

1 tbs Chia seeds

⅓ cup Mini chocolate chips (dairy-free if vegan)

1 tsp Vanilla extract

Pinch of salt

1In a large bowl, combine peanut butter, honey, vanilla and salt. Mix until smooth.

2Add oats, flaxseed, chia seeds and mini chocolate chips. Stir until fully combined.

3If the mixture feels too dry, add a little more honey or a splash of warm water.

4Scoop and roll into bite-sized balls (about 1 tablespoon each).

5Place in the fridge for 30 minutes to firm up.

6Store in an airtight container in the refrigerator for up to 1 week.

Makes 18 balls | Time to Table 10 minutes + chill time

health & wellness DIRECTORY

Your guide to Greater Prescott’s medical & wellness professionals

Acupuncture

Healing Kind Health & Wellness

172 E. Merritt St., Ste. C | Prescott, AZ 86301 www.healing-kind.com | 928.642.5382

Pine Grove Acupuncture

450 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153

Aesthetics & Wellness

Aphrodite Aesthetics & Wellness

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773

Aria Aesthetics & Permanent Makeup

1955 Commerce Center Cir., Ste. A Prescott, AZ 86301 www.aria-aesthetics-pmu.com | 928.298.5974

Bellezza Healthcare

3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Cashmere Day Spa & Wellness

8600 E. Valley Rd., Ste. D | Prescott Valley, AZ 86314 www.cashmereinclusive.com | 928.499.8271

Enhanced Beauty by Reagan

Inside LUXE | ABOOST

1320 Iron Springs Rd., Ste. B | Prescott, AZ 86305 www.instagram.com/enhancedbeauty.reagan 928.713.5271

Exclusively Glamorous

3128 N. Tani Rd. | Prescott Valley, AZ 86314 www.exclusivelyglamorous.com | 928.910.1747

Jess D Aesthetics

Inside LUXE | ABOOST

1320 Iron Springs Rd., Ste. B | Prescott, AZ 86305 www.aboostwellness.net | 928.713.6150

Kelly's House of Wax

302 N. Virginia St. | Prescott, AZ 86301 killerskinbykelly.glossgenius.com 928.499.4686

La Lumière

214 N. McCormick St. | Prescott, AZ 86301 www.lalumierelaser.com | 928.899.7021

Local Body Bar

1519 W. Gurley St., Ste. D | Prescott, AZ 86305 www.localbodybar.com | 928.224.9014

LUXE | ABOOST

1320 Iron Springs Rd., Ste. B | Prescott, AZ 86305 www.aboostwellness.net | 928.910.4111

Prescott Medical Aesthetics & Wellness

172 E. Merritt St., Ste. E | Prescott, AZ 86301 www.prescottbotox.com | 928.277.7414

Prescott Skin Care

1000 Willow Creek Rd., Ste. G | Prescott, AZ 86301 www.prescottskin.com | 928.275.1121

R&R Aesthetics

100 N. Summit Ave., Ste. D | Prescott, AZ 86301 ritualrest.glossgenius.com | 928.460.3866

Salon Tru Blue & Day Spa

1436 W. Gurley St. | Prescott, AZ 86305 www.salontrublu.com | 928.445.4126

Salud Spa

309 E. Gurley St. | Prescott, AZ 86301 www.salud-spa.com | 480.384.0380

Serene Life Way Prescott, AZ 86301 us.olivetreepeople.com/pages/olive-brainregime?referral=ibundchen 928.224.9324

Skin Lounge By J 8148 E. AZ-69 | Prescott Valley, AZ 86314 www.facebook.com/skinloungebyj 928.515.3006

Sola Salons 1046 Willow Creek Rd., Ste. 105 Prescott, AZ 86301 www.solasalonstudios.com/locations/ willowcreek-road 402.680.1206

Strada Salon 931 12th Pl. | Prescott, AZ 86305 www.stradasalonaz.com | 928.778.2028

Studio ROX

720 N. Montezuma St., Ste. A Prescott, AZ 86301 www.studio-rox.com | 928.351.1555

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

The Reset Aesthetics and Wellness 1470 W. Gurley St. | Prescott, AZ 86305 www.theresetaesthetics.com | 928.277.8860

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

Allergist

Northern Arizona Allergy Group 3130 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.nazallergy.com | 928.224.7540

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

Assisted Living

Alta Vista Retirement Community 916 Canterbury Ln. | Prescott, AZ 86301 www.avprc.com | 928.379.7369

Granite Gate Senior Living 3850 N. AZ-89 | Prescott, AZ 86301 www.facebook.com/GraniteGate | 928.771.8200

The Margaret T. Morris Center 878 Sunset Ave. | Prescott, AZ 86305 www.adultcareservices.org | 928.445.6633

Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.632.7800

Audiologist

Clear Choice Hearing Solutions 3131 N. Robert Rd., No. 3 Prescott Valley, AZ 86314 www.cchearingsolutionsaz.com | 928.830.9101

Prescott Hearing Center 7762 E. Florentine Rd. Ste. D Prescott Valley, AZ 86314 www.prescotthearing.com | 928.899.8104

Prescott Hearing Center 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 www.prescotthearing.com | 928.899.8104

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

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

Cardiology

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

Peak Heart & Vascular 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 928.929.7325

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

Yavapai Cardiac Surgery 1001 Willow Creek Rd., Ste. 3200 | Prescott, AZ 86301 www.yavapaicardiacsurgery.com 928.771.5595

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 St., Ste. A | Prescott, AZ 86301 928.778.0147

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

Bennett Clinic

3191 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.bennettclinic.net | 928.771.9400

Bowen Chiropractic & Wellness Center 794 S. AZ-89 | Chino Valley, AZ 86323 www.bowenchiro.com | 928.636.7682

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

Chino Valley Family Chiropractic 1260 S. AZ-89, Ste. F | Chino Valley, AZ 86323 www.chinovalleychiro.com | 928.636.8181

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

Disc and Spine Center LLC

7485 E. 1st St., Unit G | Prescott Valley, AZ 86314 928.632.1430

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

Hancock Healthcare

805 Whipple St., Ste. B | Prescott, AZ 86301 www.hancockhealthcare.com 928.445.5607

Larson Family Chiropractic 7749 E. Florentine Rd. Ste. B Prescott Valley, AZ 86314 www.larsonfamilychiropractic.com 928.772.7200

Larson Family Chiropractic 3215 N. AZ-89 | Chino Valley, AZ 86323 www.larsonfamilychiropractic.com 928.772.7200

Lifestyle Chiropractic

3192 N. Windsong Dr. | Prescott Valley, AZ 86314 www.lifestylechiroaz.com | 928.288.0500

New Life Chiropractic

172 E. Merritt St., Ste. B | Prescott, AZ 86301 www.newlifeprescott.com | 928.445.5818

Optimal Health and Performance 7411 E. Addis Ave., Ste. B Prescott Valley, AZ 86314 www.prescottoptimalhealth.com 928.853.5520

Precision Spinal Care

3733 Karicio Ln. | Prescott, AZ 86303 www.precisionspinalaz.com | 928.442.0202

Prescott Family Chiropractic 3220 Lakeside Village Dr. | Prescott, AZ 86301 www.prescottfamilychiropractic.com 928.277.4992

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

Prescott Valley Chiropractic

3088 N. Robert Rd., Ste. 105 Prescott Valley, AZ 86314 www.prescottvalleychiropractic.com 928.775.0522

Salberg Chiropractic 847 Valley St. | Prescott, AZ 86305 928.445.2004

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

Warman Chiropractic

8141 E. Florentine Rd., Ste. B Prescott Valley, AZ 86314

928.445.4059

Weary Chiropractic

730 N. Montezuma St., Ste. B | Prescott, AZ 86301 www.drweary.com | 928.778.2227

White Spar Chiropractic Clinic

405 White Spar Rd. | Prescott, AZ 86303 928.776.4663

Yamamoto Chiropractic

2517 N. Great Western Dr., Ste. L 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

7121 E. Pronghorn Ranch Pkwy. 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 | 928.491.2998

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., Ste. 9 | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877

Chino Valley Family Dental

328 Business Park Dr. | Chino Valley, AZ 86323 www.chinovalleyfamilydental.com 928.636.6872

Distinctive Dental Care

3140 Stillwater Dr., Ste. B | Prescott, AZ 86305 www.wulffdmd.com | 928.515.0266

Frontier Village Dental Care

1781 E. AZ-69, Ste. 9 | Prescott, AZ 86301 www.frontiervillagedentalcare.com 928.541.1000

Granite View Dental

1260 S. AZ-89, Ste. G | Chino Valley, AZ 86323 www.graniteviewdentist.com | 928.589.1776

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.facebook.com/hooperfamilydental 928.778.2421

Horizon Dental Care

919 12th Pl., Ste. 7 | Prescott, AZ 86305 www.horizondds.com | 928.641.4000

Jason A. Curtis DMD 1058 Fair St. | Prescott, AZ 86305 www.jasonacurtisdmd.com | 928.628.7442

Joseph A. Savoini DMD PC 1231 Willow Creek Rd., Ste. 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 Cir. | Prescott, AZ 86301 928.771.8166

Kidzaam Dentistry 2801 N. Pleasant View Dr. Prescott Valley, AZ 86314 www.kidzaam.com | 928.443.1400

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

My Kids’ Dentist 3626 Crossings Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959

My Kids’ Dentist 7763 Florentine Rd. | Prescott Valley, AZ 86314 www.mykidsdentist.biz | 928.445.5959

Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 https://prescottdentalarts.com | 928.445.8980

Prescott Dental Center 222 S. Summit Ave., No. 2 | Prescott, AZ 86303 www.prescottdentalcenter.com | 928.445.2440

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

Prescott Modern Dentistry 1200 Gail Gardner Way | Prescott, AZ 86305 www.prescottmoderndentistry.com 928.777.8550

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

Prescott Periodontics & Implant Dentistry 7875 Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.prescottperio.com | 928.778.2340

Prescott Sleep Solutions Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.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

Prickly Pear Family Dental 1316 W. Gurley St. | Prescott, AZ 86305 www.drkimberlyfee.com | 928.778.7410

ProSolutions Dental Group 3192 Willow Creek Rd., Ste. C | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208

PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.460.7505

Raber & Mortensen Pediatric Dentistry

1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305

www.welovethedentist.com | 928.589.4700

Raber & Mortensen Pediatric Dentistry 7870 Florentine Rd. | Prescott Valley, AZ 86314 www.welovethedentist.com | 928.589.4700

Raber & Mortensen Pediatric Dentistry

100 AZ-89 | Chino Valley, AZ 86323 www.welovethedentist.com | 928.589.4700

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

Dermatology

Arizona Dermatology Group

830 Ainsworth Dr. Prescott, AZ 86301 www.arizonadermatologygroup.com 928.776.0325

Arizona Dermatology Group 2820 N. Glassford Hill Rd., No.107 Prescott Valley, AZ 86314 www.arizonadermatologygroup.com 928.772.8553

Dermatology & Skin Care by Shelly 1598 Susan A Williams Way, Ste. E Chino Valley, AZ 86323 www.dermatologybyshelly.com 928.499.2915

MacKenzie Dermatology

3190 Clearwater Dr. | Prescott, AZ 86305 www.mackenziederm.com | 928.541.1312

Prescott Medical & Dermatology Group 810 Ainsworth Dr. | Prescott, AZ 86301 www.thepmdg.com | 928.515.1155

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 928.255.4599

Dietitiary Nutritionist

EON Consulting 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

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

Ear, Nose and Throat

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

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770

Gastroenterology

Digestive Disease Specialists

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

Eric R. Nelson

General

Surgery

3101 Clearwater Dr., Ste. A Prescott, AZ 86305 www.ericnelsonmd.com | 928.776.1004

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770

Gynecology

Bellezza Healthcare

3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770

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

Women’s Medical Care

3262 N. Windsong Dr., Ste. B | Prescott Valley, AZ 86314 www.womensmedicalcareprescott.com 928.776.8428

Health & Wellness Services

Yavapai County Community Health Services 1090 Commerce St. | Prescott, AZ 86305 www.yavapaiaz.gov/Resident-Services/ Health-Services/Community-Health-Services 928.771.3122

Health Equipment & Supplies

Alliance Homecare

3194 Willow Creek Rd. | Prescott, AZ 86301 928.717.1560

Comfort Mobility & Medical Supplies

1230 W. Iron Springs Rd. | Prescott, AZ 86305 www.comfortmobilityaz.com | 928.778.6466

Goodwin Street Medical Supply 406 W. Goodwin St. | Prescott, AZ 86303 www.goodwinmedical.com | 928.541.1825

Rotech Healthcare 3629 Crossings Dr. | Prescott, AZ 86305 www.rotech.com | 928.775.2202

Holistic Medicine

Arizona Healthcare Freedom 140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com | 928.298.3349

Body and Nerve Restoration

1660 Willow Creek Rd. | Prescott, AZ 86301 www.bodyandnerverestoration.com | 928.925.0528

The Hormone Zone Med Spa 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

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

Exceptional Community Hospital 4822 AZ-69 | Prescott, AZ 86301 www.ehc24.com/prescott | 928.534.1950

Northern Arizona VA Health Care 500 AZ-89 | Prescott, AZ 86301 www.va.gov/northern-arizona-health-care 928.445.4860

Integrative Medicine & Acupuncture

Harmony Integrative Medicine 518 E. Gurley St., Ste. 101 | Prescott, AZ 86301 928.776.4895

Internal Medicine

High Mark Internal Medicine: Erik Contreras, MD 214 N. McCormick St. | Prescott, AZ 86301 www.highmarkmedicine.com 928.237.9800 Serve MD 7900 E. Florentine Rd. | Prescott Valley, AZ 86314 www.servemd.net | 928.493.9937

IV Therapy

Elevate IV Bar 107 N. Cortez St., Ste. 201 | Prescott, AZ 86301 www.elevateivbar.com | 928.421.4292

Legendary Total Wellness 8133 E. AZ-69, Ste. C | Prescott Valley, AZ 86314 www.legendarytotalwellness.com | 928.848.7460

LUXE | ABOOST 1320 Iron Springs Rd., Ste. B | Prescott, AZ 86305 www.aboostwellness.com | 928.910.4111

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

Wilson Aesthetics Beauty & Wellness

8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com 928.350.5484

Ketamine Treatment

WholeMind Healing Pathways

3613 Crossings Dr., Ste. B | Prescott, AZ 86301 www.wholemindhealingpathways.com 928.550.6705

Massage Therapy

Evergreen Bodywork

329 S. Montezuma St. | Prescott, AZ 86303 www.massagebook.com/biz/ bookwithevergreenbodywork 530.919.8269

Prescott Massage Therapy 1265 Gail Gardner Way, Ste. A Prescott, AZ 86301 www.prescottmassagetherapy.com 928.848.1046

Medical Spa

A Better You Medspa

2245 E. AZ-69, Ste. 5 | Prescott, AZ 86305 www.abetteryoupv.com | 928.800.5979

A Better You Medspa

2852 N. Navajo Dr., Ste. B | Prescott Valley, AZ 86314 www.abetteryoupv.com | 928.772.0689

Aphrodite Aesthetics & Wellness

3619 Crossings Dr., Ste. A | Prescott, AZ 86305 www.aphroditeaestheticsaz.com 928.362.7773

Bellezza Healthcare

3105 Clearwater Dr., Ste. A | Prescott, AZ 86305 www.bellezzahealthcare.com | 928.237.4422

Desert Rose Retreat Salon + Medspa

701 S. Ruth St. | Prescott, AZ 86301 www.desertroseretreat.com | 928.778.9798

Skin Perfection MedSpa

3190 Clearwater Dr. | Prescott, AZ 86305 www.skinperfectionaz.com | 928.541.0003

SkinPlus MedSpa

1747 Willow Creek Rd. | Prescott, AZ 86301 www.skinplusmedspa.com | 928.582.0716

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

Turney Med Spa

1000 Ainsworth Dr., Ste. B100 | Prescott, AZ 86305 www.turneymedspa.com | 928.541.7995

Wilson Aesthetics Beauty & Wellness

8196 E. Florentine Rd. | Prescott Valley, AZ 86314 www.wilsonaestheticsaz.com/contact 928.350.5484

Midwives

Arizona Highlands Midwifery

407 E. Sheldon St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656

A Family's Journey

407 E. Sheldon St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602

Naturopathy

Barbara Brooks Family Practice

703 W. Hillside Ave. | Prescott, AZ 86301 928.848.9264

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

Partners in Health Care Naturally

343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

Prescott Natural Medicine Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturalmedicine.com 928.445.1999

Sanos Wellness

172 E. Merritt St., Ste. C | Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

Neurophysiologist

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

Neurosurgery

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.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

Arizona Oncology - Breast Surgical Oncology 5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.968.6950

Arizona Oncology - Medical Oncology & Hematology

5430 Landmark Ln. | Prescott, AZ 86301 www.arizonaoncology.com | 928.775.9430

Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

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

Optometry

Fornara Eye Center

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

Geiler Eyecare

1000 Willow Creek Rd., Ste. J | Prescott, AZ 86301 www.geilereyecare.com | 928.445.2060

M&M Eye Institute

3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234

M&M Eye Institute

3223 N. Windsong Dr. | Prescott Valley, AZ 86314 www.visionprescott.com | 928.775.6121

M&M Eye Institute

399 W. Palomino Rd. | Chino Valley, AZ 86323 www.visionprescott.com | 928.636.5504

Premier Eye Center

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

Rummel Eye Care P.C. 1022 Willow Creek Rd., Ste. 200 Prescott, AZ 86301 www.rummeleyecare.net | 928.445.1341

Rummel Eye Care P.C.

2517 Great Western Dr. | Prescott Valley, AZ 86314 www.rummeleyecare.net | 928.445.1341

Williams Eyecare Group, LLC

3250 Gateway Blvd., Ste. 152 | Prescott, AZ 86303 local.lenscrafters.com/eyedoctors/az/ prescott/3250-gateway-blvd.html 928.442.9202

Yavapai Eye Care

7763 E. Florentine Rd. Prescott Valley, AZ 86314 www.yavapaieye.com | 928.775.9393

Orthodontics

Patterson Orthodontics 1275 Gail Gardner Way | Prescott, AZ 86305 www.pattersonsmiles.com |

Patterson Orthodontics

Prescott Orthodontics

Clearwater

Prescott Valley Orthodontics 7870 E. Florentine Rd. | Prescott Valley, AZ 86314 www.prescottortho.com | 928.445.7051

Orthopedic Specialist

Davis

Granite

Granite

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.prescottosc.com |

Pain Management

Central

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770

The Pain Center of Arizona 3110 E. Clearwater Dr., Ste. B Prescott, AZ 86305 www.thepaincenter.com/locations/az/ prescott/prescott 928.237.9312

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

Pediatrics

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

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

Pharmacy

Chino Valley Pharmacy 1932 N. AZ-89 | Chino Valley, AZ 86323 www.cvprx.com | 928.515.0046

Dewey Pharmacy 12075 E. AZ-69, Ste. E | Dewey, AZ 86327 www.deweyrx.com | 928.515.0455

Prescott Compounding Pharmacy 1841 E. AZ-69, Ste. 104 | Prescott, AZ 86301 www.prescottrx.com | 928.515.2354

Thumb Butte Pharmacy

3120 Willow Creek Rd., Ste. 150 Prescott, AZ 86301

928.237.4006

Physical Therapy

Advanced Care Physical Therapy, PLLC

411 W. Road 1 N., Ste. A | Chino Valley, AZ 86323

www.advancedcarephysicaltherapyarizona.com 928.636.8521

Advanced Spine and Pain

2820 Glassford Hill Rd., Ste. 101 Prescott Valley, AZ 86314 www.asappaindocs.com | 928.800.7246

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

Canyon Physical Therapy & Aquatic Rehabilitation

2852 N. Navajo Dr., Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9797

Center for Physical Excellence

3117 Stillwater Dr. | Prescott, AZ 86305 www.centerforphysicalexcellence.com 928.442.0005

Haven Health Prescott 864 Dougherty St. | Prescott, AZ 86305 www.havenhealthaz.com | 928.778.9667

Madsen Physical Therapy 2700 N. Lake Valley Rd., Unit A1 Prescott Valley, AZ 86314 www.madsenrehabilitation.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., Ste. 102 | Prescott, AZ 86305 www.physicaltherapyprescott.com 928.589.1172

The BioMechanics

1983 Commerce Center Cir. | Prescott, AZ 86301 www.thebiomechanics.net | 928.771.1700

TLC Physical Therapy

3191 Stillwater Dr., Ste. C | Prescott, AZ 86305 www.facebook.com/tlcdpt | 928.830.247

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

Plastic Surgery

Advanced Plastic Surgery Center 1615 Petroglyph Pointe Dr. | Prescott, AZ 86301 www.advancedplasticsurgeon.com | 928.777.0200

Podiatry

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

Northern Sun Podiatry

2485 N. Great Western Dr., Ste. E Prescott Valley, AZ 86314 928.225.2540

Premier Foot & Ankle

3149 N. Windsong Dr. | Prescott Valley, AZ 86314 928.772.5916

Primary Care

Arizona Healthcare Freedom

140 N. Granite St. | Prescott, AZ 86301 www.azhealthcarefreedom.com 928.298.3349

Dignity Health, Yavapai Regional Medical Group – Family Medicine 474 N. AZ-89 | Chino Valley, AZ 86323 www.yrmc.org | 928.636.5680

Ellen F. Bunch MD PLLC 1456 W. Gurley St. | Prescott, AZ 86305 www.ellenbunchmd.com | 928.777.8880

Hometown Healthcare

3001 N. Main St., Ste. 1B Prescott Valley, AZ 86314 www.hometownhealthcareaz.com | 928.259.5506

Integrated Medical Services

2971 Willow Creek Rd., Bldg. 3&4 Prescott, AZ 86301 www.imsaz.com | 928.277.8088

Lifetime Medical Care

3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 928.237.9014

Malin Medical 1780 N. AZ-89 | Chino Valley, AZ 86323 www.facebook.com/malinmedical 928.460.5214

Morris Health MD

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

Optima Medical 12075 AZ-69, Ste. B Dewey-Humboldt, AZ 86327 www.optimamedicalaz.com | 928.772.1673

Optima Medical 87 AZ-89 | Chino Valley, AZ 86323 www.optimamedicalaz.com | 928.404.1488

Optima Medical 3251 N. Windsong Dr. | Prescott Valley, AZ 86314 www.optimamedicalaz.com | 928.772.2582

Optima Medical 743 Miller Valley Rd. | Prescott, AZ 86301 www.optimamedicalaz.com | 928.777.9600

Pate Complete Healthcare 3101 Clearwater Dr., Ste. B | Prescott, AZ 86305 www.patecompletehealthcare.com 928.277.4622

Polara Health - Integrated Care Clinic 726 Gail Gardner Way | Prescott, AZ 86305 www.polarahealth.com | 928.445.5211

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

928.778.0626

Priority Family Medical Clinic

3165 Stillwater Dr. | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

Sanos Wellness

172 E. Merritt St., Ste. C Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

Shirley Rheinfelder

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

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

Total Point Prescott Medical 3124 Willow Creek Rd. | Prescott, AZ 86301 www.totalpointprescott.com | 928.445.7085

Windsong Primary Care

3221 N. Windsong Dr. Prescott Valley, AZ 86314 www.windsongprimarycare.com 928.910.7010

Psychiatry & Counseling

Anthony J. Stanisci, LCSW Counseling LLC 1129 W. Iron Springs Rd., Ste. 104 Prescott, AZ 86305 928.848.7456

Brooke Miller Counseling and Coaching www.brookemillercounselingandcoaching.com 971.226.9180

Dr. Kimberly Crooks, PsyD 143 N. McCormick St., Ste. 103 Prescott, AZ 86305 928.713.3489

Joinery Therapy

100 N. Summit Ave., Ste. G | Prescott, AZ 86301 www.joinerytherapy.com | 928.239.7476

Marylyn A. Clark, Ph.D., LMFT, LISAC 222 W. Gurley St., Ste. 105 Prescott, AZ 86301 928.778.1806

Mended and Whole Counseling LLC 724 N. Montezuma St., Unit A Prescott, AZ 86301 www.mendedandwholecounseling.com 928.308.3569

NAZCARE - New Hope Wellness Center 599 White Spar Rd. | Prescott, AZ 86303 nazcare.org | 928.442.9205 ext. 2005

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

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

Serenity Psychiatric

143 N. McCormick St., No. 103 Prescott, AZ 86301 www.serenitypsychiatric.com | 928.362.0268

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

Start Moving On 3100 N. Navajo Dr., Ste. A-3 Prescott Valley, AZ 86314 www.startmovingon.com | 928.910.5145

Radiology/Imaging

Arizona Oncology - Prescott Radiation Oncology 1100 Gail Gardner Way | Prescott, AZ 86305 www.arizonaoncology.com | 928.776.1040

Dignity Health, Yavapai Regional Medical Center

1003 Willow Creek Rd. | Prescott, AZ 86301 www.yrmc.org/services/lung-cancerscreening 928.771.5454

SimonMed Imaging - Prescott 790 Gail Gardner Way | Prescott, AZ 86305 www.simonmed.com/locations/az/prescott 928.776.9900

Recovery - Addiction

Canyon Crossing Recovery

819 W. Gurley St., Unit C | Prescott, AZ 86305 www.canyoncrossingrecovery.com 877.306.3042

Embark Recovery

1118 Willow Creek Rd. | Prescott, AZ 86301 www.embarkrecovery.com | 928.285.6323 MATFORCE

7749 Florentine Rd., Ste. A Prescott Valley, AZ 86314 www.matforce.org | 928.708.0100

Mountain Valley Regional Rehabilitation Hospital

3700 N. Windsong Dr. | Prescott Valley, AZ 86314 mvrrh.ernesthealth.com | 928.759.8800

Northern Arizona Center for Addiction 195 Plaza Dr. | Prescott, AZ 86303 877.772.9595

Prescott House - Men’s Treatment 214 N. Arizona Ave. | Prescott, AZ 86301 www.prescotthouse.com | 866.425.2470

Reflections Recovery Center

957 Black Dr. | Prescott, AZ 86305 www.reflectionsrehab.com | 866.790.7979

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 | 928.916.5286

StoneRidge Center for Brains

5940 E. Copper Hill Dr., Ste. B & E Prescott Valley, AZ 86314 www.stoneridgecenters.com 844.475.4673

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 928.910.8853

Sleep Specialists

Prescott Sleep Solutions

Dana Rockey, DMD 122 N. Cortez St., Ste. 302 Prescott, AZ 86301 www.prescottsleepsolutions.com | 928.235.6925

Sleep Apnea Options

815 Gail Gardner Way, Ste. 100 | Prescott, AZ 86305 www.sleepapneaoptions.com | 928.350.8709

Sleep Apnea Options

1000 Willow Creek Rd., Ste. H | Prescott, AZ 86301 www.sleepapneaoptions.com | 928.350.8709

Sleep Better Southwest 8841 E. Florentine Rd., Ste. E Prescott Valley, AZ 86314 www.sleepbettersouthwest.com 928.778.4555

Surgical Center

Prescott Outpatient Surgical Center 815 Ainsworth Dr. | Prescott, AZ 86301 www.prescottosc.com | 928.778.9770

Ultrasound Services

Precision Diagnostic Ultrasound

703 S. Main St., Ste. 4 | Cottonwood, AZ 86326 www.precisiondiagnosticultrasound.com 928.800.1640

Precious Creations Mobile Ultrasound Serving Northern Arizona

www.preciouscreationsultrasound.com 928.800.1640

Urology

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

Wellness Center

Synergy Wellness Center

1590 Willow Creek Rd. | Prescott, AZ 86301 www.synergywellnessaz.com | 928.227.1899

Synergy Wellness Center

147 N. Cortez St., Ste. 107 | Prescott, AZ 86301 www.synergywellnessaz.com | 928.778.9446

Synergy Wellness Center

8200 E. Jacque Dr. | Prescott Valley, AZ 86314 www.synergywellnessaz.com | 928.227.1899

The Hormone Zone Med Spa

720 N. Montezuma St., Ste. C Prescott, AZ 86301

www.hormonezonemedspa.com 928.813.0366

Self-care is essential for self-esteem and well-being.

Dr. John A. Robinson & Dr. Cristina Romero-Bosch,

PARTNERS, THE HORMONE ZONE MED SPA

HOW DO YOU DEFINE A HEALTHY LIFESTYLE?

A balanced life, one that intertwines moments of the extreme with simple joys, all done with a smile. Our approach to life, as a family of four daughters and a grandson, is centered around The Well-Lived Life — a life that celebrates love, family and food. We believe in the gift of food, and our meals are an experience we share together. We prioritize high-quality ingredients, choosing organic fruits and vegetables, grassfed meats from local ranches and homemade recipes as much as possible.

HOW DO YOU DEFINE SELF-CARE?

Self-care is essential for self-esteem and well-being.

However, we recognize that many people, especially caregivers, neglect themselves in favor of their loved ones. Ironically, by neglecting self-care, you’re not able to be the best caregiver for others. Think of the advice given on an airplane: in case of an emergency, you must secure your own oxygen mask before helping others.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD?

Dr. Robinson’s journey began in 1991 at the world-renowned Spa at Camelback Inn. He then practiced advanced massage therapy, cofounded the Phoenix Institute of Herbal Medicine

and Acupuncture and attended Naturopathic Medical School, where he’s been practicing advanced hormone therapy and longevity medicine for 19 years. Dr. Bosch, raised in a family of medical doctors, studied nutrition early on, attended Naturopathic Medical School and completed a residency with Dr. David Katz at Yale University. She has specialized in advanced hormone therapy and longevity medicine for 19 years.

WHAT TYPE OF EXERCISE (WEIGHTS, CARDIO, YOGA, PILATES, ETC.) DO YOU PREFER; WHY?

Patients should do what they love. Specifically,

we both prefer weight resistance exercises. Extensive research shows weight resistance builds muscle and strength more effectively than other forms of exercise. Muscle mass and strength are key to longevity.

WHAT IS YOUR NEXT GOAL IN YOUR HEALTH, WELLNESS JOURNEY?

To share our knowledge and journey through our new podcast, The Longevity Protocol, which drops every Wednesday on Spotify and YouTube. We cover health, food, nutrition, scientific breakthroughs, relationships and more, all centered on The Well-Lived Life

Count on us. To take care of you.

24/7/365 emergency care.

When life takes an unexpected turn, Dignity Health Yavapai Regional Medical Centers’ 24/7 Emergency Departments are here for you and your family when you need us most. Our dedicated teams of board-certified emergency physicians, compassionate nurses, and supportive staff are ready to provide the quality care you need during challenging moments.

Get to know about our advanced care before an emergency strikes at dignityhealth.org/azyavapaier

Sculpt, Restore, and Rejuvenate with Sculptra

Turn back time naturally with Sculptra at Wilson

Aesthetics Beauty + Wellness. This collagenstimulating injectable gradually restores volume, smooths fine lines, and enhances your skin’s structure for results that look effortlessly youthful and long-lasting. Reveal a refreshed, lifted appearance that improves over time — because your beauty should never look rushed.

MAINTAIN YOUR HEALTH & BEAUTY AT

SERVICES

Botox/Dysport | Filler | Sculptra | B12 Injections

Medical Weight Loss Program | Hormone Therapy IV Therapy | Lumecca/IPL | Men & Women’s Wellness

Vaginal Rejuvenation | Hydrafacial | Microneedling

DiamondGlow | Brow Lamination | Teeth Whitening

Laser Hair Reduction | Morpheus8

SKINCARE BRANDS

Anfisa | Alastin | Epicutis | GlyMed Plus

Hydrinity | Skinbetter Science | Face Reality Skincare Lumielle | ZO Skin Health | Osea | Colorescience Vacation ® | ( plated )™ Skin Science

CONTACT