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CONTENTS

VOL. 7, NO. 4

Raising Healthy Humans These 7 Pillars of Wellness Strengthen Families 5 Ways to Add Movement Into your Children’s Daily Lives

16 20

| PLAY | Kids Don’t Need Organized Sports to Be Active Create a Butterfly Corridor in your Yard Raising Kids Who Know What a Dirt Road Feels Like Lifting Weights: A New Movement for Motherhood Boost your Balance with Challenging Exercises Exercise ‘Snacks’ Can Add Up to a Full Routine Cross Training is Key to Building Strength, Preventing Race Injuries Local Events

26 28 30 32 34 36 38 40

What is your Kid Seeing? Healthy Humans Aren’t Raised by Accident

| RENEW | Decision Fatigue Can Get the Best of Us A Functional Wellness Approach BrainView, VitalScan Test the Brain and Nervous System It’s Not Too Late to Protect Hair From Sun, Start the Healing Keep an Eye on your Child's Skin Peeing Too Much? You Can Take Control You’re Never Too Old – Believe It! It's Time to Break Free 9 Ways to Stay Active When It’s Too Hot Outside What You Do Best Helps Children Grow

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

22 24

| NOURISH |

42 60 44 62 46 64 48 66 50 Recipes 52 70-75 54 health & wellness 55 76-81 56 Q&A 82 58 Tune Into your Hunger to Keep Energized Raise Healthy Eaters

Concentrate on your Own Nutrition While Breastfeeding Let What you Eat Combat Inflammation

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THE GOAL:

To Raise

Healthy Humans

e cherish the kids in our lives, so here are thoughts and tips on how to make sure we all are helping them grow up healthy. Our writers and experts talk about how to strengthen families, ensure good eating habits and make sure we’re getting children moving.

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!

Read about the seven pillars guiding family health in this complicated age: sleep optimization, “moodfood” connection, normalizing emotional wellness, personalizing nutrition, moving together, creating a space to support wellness and using technology as an ally. What you do trumps what you say, so be the role model for your child and practice good eating, provide structure, demonstrate responsibility and accountability. Help your children become resilient. Be mindful of your actions. They are the real teacher. We all know how important nutrition is, but our contributors offer suggestions on how to make it fun and lasting for kids. And as for movement, from hula hoops to geocaching to Pilates to so much more, we offer resources for getting kids moving, especially if they aren’t interested in organized sports. Don’t be that couch potato expecting your kids to embrace exercise. Exercise yourself! Be Well,

Laurie

Associate Publisher

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

prescotthealthyliving.com PUBLISHER/CEO Barbara Krause ASSOCIATE PUBLISHER Laurie Fisher SALES & MARKETING Laurie Fisher, Vice President of Sales & Marketing PRODUCTION & DESIGN Michele Rodriguez, Creative Director Shannon Price, Digital Media Specialist EDITORIAL Julie Turetzky, Editorial Director Christia Gibbons, Senior Editor Blake Herzog, Staff Writer Vickie Austin, Staff Writer ACCOUNTING Nadine Seitz OPERATIONS Terry Scheib, Delivery Manager Gabrielle Luciano,

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Subscribe Now! Prescott Healthy Living is a publication of Nei-Turner Media Group, Inc. Gary E. Nei, Chairman; William Turner, President; Barbara Krause, Publisher/CEO. Editorial content is provided by affiliates, community members and local organizations. ©2026. All rights reserved. No part of this publication may be republished, reproduced or reprinted without the prior express written consent of the publisher. The publishers assume no responsibility for errors or omissions of any advertisement beyond the actual cost of the advertisement. The publisher shall not be liable for inaccuracies, errors, omissions, or damages from the use of information contained herein. Submitted articles do not reflect the opinions of the publisher or management. Information contained within submitted articles has not been verified and readers are responsible for forming their own opinions.

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IN THE NEXT ISSUE

Power & Influence

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Dermatology & Skin Care by Shelly . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

in the next issue STRONG & STEADY

Dignity Health, Yavapai Regional Medical Center . . . . . . . . . . . . 83

Exceptional Community Hospital - Prescott . . . . . . . . . . . . . . . . . . 2

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Women's Health & Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Prescott.Healthy.Living PrescottHealthyLivingMagazine

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1 0 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

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LOCAL

HEALTH EN 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.

Moorea Boardman

Shelly Crossman

Ken Lain

Serenity Lord

Moorea 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.

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.

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.

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.

John Murphy

Dr. Helen B. Paslay

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

Jion Sommer

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

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.

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

Founder, Make 100 Healthy Foundation & Prescott Food Forest John Murphy is founder of the Arizona nonprofit Make 100 Healthy, host of the Make 100 Healthy Club podcast, and former Chair of the Mayor’s Commission on Well-Being for the City of Prescott. He founded the Prescott Food Forest and the Gardeners of Destiny Gardening Education Program.

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

DNP, FNP-C & Founder, Paslay Health Care

Dr. Helen Paslay is a Doctor of Nursing Practice. Her Prescott clinic focuses on primary care, preventive medicine, chronic disease management, women’s health, hormone replacement therapy, weight management, functional medicine, migraine treatment, cosmetic Botox and wellness optimization.

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

Owner, Watters Garden Center

Husband/Wife, The Hormone Zone Prescott

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

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

THUSIASTS 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.

Aymee Wilson

Katie Wallace

Jesse Wasil

Pilates brought strength, stability, peace, and connection to Katie Wallace’s life as she transitioned out of her career with a public accounting firm. She wants to bring that same sense of wellness through Club Pilates at Pine Ridge Marketplace.

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

Owner, Club Pilates Prescott and Club Pilates Sedona

Founder & CEO, Summit 4x4 Company

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 best kind of parent you can be is to lead by example. –Drew Barrymore

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 13

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FEATURE

These 7 Pillars of

WELLNESS STRENGTHEN FAMILIES by Vickie Austin

eing a parent these days is challenging. Although technology has its benefits, it also can be the bane of our existence. If you’ve ever tried to pry an iPad out of a child’s hands, you know what we mean. And keeping families healthy has gotten more complex. Less stigma around mental illness and the burgeoning knowledge about good mental health has given families more tools to stay on top of challenges. Increased understanding about how our bodies work, and how important nutrition is to our kids’ growing up healthy and strong, is another aspect of keeping everyone well.

THE SEVEN PILLARS OF WELLNESS According to Scrubbingin. com, an online publication of Baylor Scott & White Health, there are seven pillars of wellness in the modern family.

These include:

* Sleep optimization “mood-food” * The connection (gutbrain wellness)

* Normalizing emotional wellness nutrition * Personalizing based on needs

* Moving together a space to * Creating support wellness technology * Using as an ally Each of these “pillars” supports each other, like combining aspects of meal planning with individual needs. Author Christopher Hovland, M.D., a pediatrician on staff at Baylor Scott & White McLane Children’s Specialty Clinic – Temple, writes “the most successful

families don’t tackle these pillars in isolation — they weave them together into daily life.” For instance, a family might incorporate gut-healthy foods into their meal and after dinner get together for some screen time as a way to connect. One of his other recommendations is having “emotional weather reports,” comparing moods to the weather to understand what everyone is feeling at the end of the day. Choose an activity you can share as a family: nature walks, swimming and impromptu dance parties can bring a family together. Be a model to your kids and include the senior set, even if it means chair yoga. Hovland says to start small and build on each of these pillars gradually.

TO SLEEP, PERCHANCE TO DREAM The Stanford Lifestyle Medicine team couldn’t

agree more with these pillars, but they have a bit of a different spin. Included in theirs is stress management, cognitive enhancement, social engagement and gratitude and purpose. On this they both agree: restorative sleep is critical to a family unit operating smoothly. Suggestions include creating personalized sleep environments. The temperature of the room may need to be cooler for some family members, and others may need the sound of white noise to lull them to sleep. Healthcare experts recommend a “winddown ritual” that starts about 30 minutes before getting into bed. A regular bathtime, reading a book or quietly re-visiting the day can bring a peace that makes bedtime easier. Limit screen time an hour prior to sleep since devices can suppress the natural production of melatonin, which aids sleep.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 17

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FEATURE

5 Ways to

Add Movement INTO YOUR CHILDREN’S DAILY LIVES by Serenity Lord, Owner, L.M.T., Prescott Massage Therapy

ere are five ways to insert movement in your children's daily lives.

ENCOURAGE MOVEMENT PLAY Jump ropes, balls, scooters, hula hoops/ Keep a “play basket” readily available so kids can grab something and get moving without adult setup. Keep outdoor play free and unstructured like climbing, running, tag, etc. Lots of pillows and blankets can increase soft play activity indoors, but we have to let things get a little messy. You might be amazed at what they create.

BUILD FUN MOVEMENT INTO ROUTINES Add short activity breaks between homework, chores or screen sessions — 2-5 minute dance breaks, stretches or quick circuits (jumping jacks, air squats).

MAKE CLEANING, TIDYING PHYSICALLY ENGAGING Race to tidy toys, play “beat the timer” for folding

laundry or assign lively sweeping/leaf-raking tasks. Use music to make it more fun, and let children do harder chores like washing windows or using the leaf blower when safety permits.

LIVE MOVEMENT Create dance parties in the kitchen. Family activities that move everyone like bike rides, hikes, nature walks, scavenger hunts or weekend trips to park. Walk to school or the bus

2 0 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

stop, take the stairs, park farther from destinations. Do a family “wake up” or “wind down” movement routine each morning/ evening (yoga stretches, simple calisthenics). Even a daily 10-20 minute walk after dinner can be a way to connect as a family and keep movement centered in our and our kids' lives.

MAKE MOVEMENT SOCIAL, VARIED Let kids figure out what they enjoy: dance classes,

martial arts, playground meetups, kids’ yoga or community sports. Encourage playdates with active themes — soccer in the park, a pool party or a backyard relay race. Small daily movements add up to better moods, sleep, coordination and long-term health. Keep in mind kids' ages and abilities, and involve them in choosing what they like. Start today with one or two of these suggestions. The whole family benefits!

FEATURE

Kid Seeing? WHAT IS YOUR

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

im Ferriss, entrepreneur and lifestyle guru says, “Kids don’t do what you say. They do what they see. How you live your life is their example.” So if you are a parent, it is actually extremely

important to practice what you preach. For example, if you tell your kids no screen time before bed, do you also shut down your device? When you say don’t drink so much soda, are you doing the same?

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

As a CrossFit coach we are taught to not show the wrong movements when demonstrating one, the reason being is that people, not just kids, will do what they see. In a world saturated with so many quick fixes it’s important

to walk the walk if you want to raise healthy humans. Let your household be the safe space and foundation of health. Healthy food options, meals at home, exercise, walking, getting enough sleep, etc. Be the example you wish to see in your children.

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FEATURE

Healthy Humans AREN’T RAISED BY ACCIDENT

by Katie Wallace, Owner, Prescott/Sedona Club Pilates

supports posture, core stability, coordination and breath control, foundations that help teens move safely, perform better and reduce injury risk. Just as important is the mindset Pilates cultivates. It teaches patience, consistency and the value of incremental progress. In a world that pushes kids toward perfection and constant

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

comparison, Pilates offers something grounding: the experience of being fully present in their own bodies without judgment. These skills matter early. That’s why teens ages 13 and older can begin taking classes alongside a parent. It becomes a shared experience that strengthens bodies, deepens connection and builds healthy habits

together. Families often tell us it becomes their time, a weekly ritual that supports both physical and emotional well‑being. Healthy humans aren’t raised by accident. They’re shaped through intention, example and daily practice. Pilates gives families the tools to build strength, resilience and confidence, one mindful movement at a time. Photo courtesy of Katie Wallace

aising healthy humans is both a privilege and a responsibility, and it begins with the environments we create and the habits we model. Pilates offers a powerful framework for that work. It teaches awareness, control, breath and resilience, skills that shape not only how we move but how we grow into capable, confident people. For adults, Pilates is often the first time in a long time they slow down enough to feel their bodies again. That practice of presence becomes a form of leadership at home. When parents prioritize strength, mobility and mental clarity, kids see it. They learn that caring for your body isn’t a luxury, it’s a normal part of life. Children and teens benefit from Pilates in ways that are uniquely relevant today. With long hours sitting at school, increased screen time, and the physical demands of sports, young bodies need balanced strength and healthy movement patterns more than ever. Pilates

With lifestyle, wellness and design articles, we help our readers achieve their aspirations and celebrate all the things that make our lives richer. Get highlights from each issue of Northern Arizona Luxury Living delivered directly to your inbox by signing up for our newsletter today!

www.nazluxuryliving.com/newsletter 25

PLAY

Kids Don’t Need

Organized Sports TO BE ACTIVE by Vickie Austin

ot all of us are born to be sports champions. As kids some of us would rather have curled up with a good book than join the neighborhood baseball game. While organized sports may be a thrill for one child and a horror for another, it’s still important that kids get 60 minutes of exercise a day. Thankfully, there are plenty of ways for parents to help their noncompetitive kids stay active.

AS LONG AS IT’S FUN Yahoo!Life suggests that kids who don’t want to join teams can still get their exercise as long as it’s fun. It may take some time for a child to “try on” ways to stay active, but it’s worth the trouble. Some options include fencing (yes, fencing with swords) as a way to build coordination and focus; geocaching as an opportunity for kids to go on a treasure hunt that engages the brain and the feet; and dance and the performance arts to build

skills that require stamina and control. Throw in a little parkour for balance. Scouting organizations offer outdoor and indoor activities that can challenge the body and the brain. Camping, hiking and building things give kids an opportunity to develop teamwork skills without the pressure of competition.

CREATE TIME AND SPACE The Raising Children Network, a website providing ad-free parenting resources, recommends that to encourage kids to be active, we must first give children the time and space for physical activity. If there isn’t a backyard or space at home, you can take your kids to a park, library or community center where active play is encouraged. Schedule time on the family calendar to be together kicking around a soccer ball or taking a walk. Putting it on the calendar makes it a priority. To build your kids’ interests, aim for a variety of opportunities to get

them active. When they try different activities, they can learn new skills and stay challenged. They’ll let you know when they find something fun that they want to come back to doing. Climbing, cycling, swimming, bowling, tennis — all can be done without being in organized sports or competitions.

BE THAT ROLE MODEL Kids are great at smelling out hypocrisy. If you’re a couch potato but you expect them to be active, you may hit some pretty strong resistance. Parents and guardians have to be role models when it comes to inspiring kids to be active. The folks at the Raising Children Network encourage you to be active yourself to demonstrate how to stay healthy and fit. Encourage them in their activities, give gifts like bicycles that encourage exercise, and watch them as they grow and learn You also can join in the fun by practicing together, whether that’s throwing a ball or swimming laps.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 27

PLAY

Create aButterfly Corridor IN YOUR YARD

by Ken Lain, The Mountain Gardener, Watters Garden Center

butterfly corridor is a series of interconnected gardens that provide the two things every butterfly needs: high-energy nectar for the adults and specific host plants for their caterpillars. If you only offer flowers, you’re just a fast-food joint. If you provide the host plants, you’re a nursery. To truly help, we need to be both. When planning your corridor, think in “drifts.” Butterflies are more easily attracted to large splashes of color than to single, isolated plants. Instead of planting one Butterfly Bush, plant three or five in a cluster.

your highway, you want a succession of blooms from early spring through the first hard frost. starts: Lean * Spring on lilacs and creeping phlox. These provide that early energy boost when the weather is still unpredictable.

Summer staples: Butterfly bush (buddleia) is a classic for a reason — it's a nectar powerhouse. I also highly recommend coneflowers (echinacea) and blackeyed Susans (rudbeckia). They are tough and drought-tolerant.

FUELING THE FLIGHT: NECTAR PLANTS For the nectar portion of

2 8 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

* Autumn endurance: As the monarchs begin their long trek south, they need Autumn Joy sedum and native asters. These late-season bloomers provide the “super-premium” fuel required for migration.

THE NURSERY: HOST PLANTS To have butterflies, you must tolerate caterpillars. The most famous partnership is the monarch and milkweed (asclepius). Without milkweed, we simply don’t have monarchs. Whether you plant the showy butterfly weed or the native narrow-leaf milkweed, you are providing the only food those striped caterpillars can eat. If you want the giant,

lemon-yellow western tiger swallowtails, you need trees like Arizona ash or cottonwoods. For the delicate black swallowtails, tuck some parsley, dill or fennel into your herb garden.

WATER & SHELTER Butterflies can’t drink from open water like a bird; they’ll drown. Instead, create a “puddling station” with a shallow saucer filled with sand and a few flat stones — keep it damp. Shelter is equally essential. Our mountain winds can be brutal on a butterfly’s wings. Planting dense shrubs or evergreens, such as juniper or mountain mahogany, on the windward side of your flower beds creates a “microclimate” of calm air where butterflies can rest and conserve energy.

"When a flower doesn't bloom, you fix the environment in which it grows, not the flower." —Alexander Den Heijer

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PLAY

Raising Kids WHO KNOW WHAT A DIRT ROAD FEELS LIKE

by Jesse Wasil, Founder & CEO, Summit 4x4 Company USE SENATOR HIGHWAY ROADS AS YOUR GATEWAY

START WITH THUMB BUTTE

Make Lynx Lake your basecamp. Run a trail during the day, then roll into Lynx Campground for the night. The sites have picnic tables and fire rings, there are real restrooms, and water runs in the warmer months. It books through Recreation.gov and fills up spring through fall.

Thumb Butte Loop is a little bit of a trail, not just a dirt road. There are some short rocky stretches that bump you around, so you want moderate clearance under you, but nothing technical and nothing that should rattle a first-timer with kids aboard. Payoff: the view of the whole valley and the Bradshaws. The trailhead sits about 3 miles out from the courthouse on Thumb Butte Road.

CHASE SOME WATER ON THE WAY TO GOAT PEAK When ready for a little more, the run from Cherry toward Mingus on the Goat Peak trail is about 15 miles of real backcountry through the pines. The part your kids will talk about is the water crossings. This one earns its keep with high clearance, four-wheel drive actually engaged.

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If you want to ease into the dirt before committing to a full day, the forest roads climbing up toward Senator Highway and into the gentler Bradshaws are the place. Graded but friendly to a first-timer. They connect the whole backcountry network, so are a good way to teach kids how to read a trail and a map. Read the sky for afternoon storms rolling in from late June into September.

CAMP AT LYNX; LET THE DAY SETTLE

THE ONE THEY GROW INTO Crown King is the goal to build toward. The lower gravel road is manageable, but past town it narrows, gets rough and demands real high clearance. Giving a kid something to work up to is its own kind of gift.

WHAT THEY TAKE HOME The trail is not really about the trail. It is about who your kids become when you put them somewhere that asks for their attention and then rewards it. They learn to read terrain and weather. They learn the best days are earned, not streamed.

Photo courtesy of Summit 4x4

ou feel it in the truck first, the surface going from smooth to alive under the tires, and then you hear it behind you. The kids stop asking how much longer. They lean toward the windows. The road got interesting. Nobody had to take the screens away. The dirt did it for me. I grew up in a family rig, and raised my own daughters in a few different ones. There is a grandbaby now, with two more on the way. One more generation getting ready to discover that the world gets bigger past the end of the pavement.

PLAY

Lifting Weights: A NEW MOVEMENT FOR

Motherhood

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

ver the last decade, I’ve witnessed the fitness space transform. Health and fitness worldwide have shifted with new scientific principles, and among the most exciting has been the evolution of weight training and motherhood. When I was in the womb, my mother lifted weights — a rarity at the time. Recently, I’ve had the privilege of helping moms break through the imaginary fitness ceiling. Two moms, Ashley and Bella, share their experiences lifting weights through pregnancy, postpartum and beyond. What drove you to continue training through pregnancy? Bella, mom of baby Travis: “Staying strong and active was important to me. I wanted to maintain my fitness, support my health and feel physically capable as my body changed.” Ashley, mom of baby Piper: “I wanted to keep training because I didn’t want to lose the strength I’d worked so hard to gain. I also didn’t want to feel weak during pregnancy, and training

From left: Bella, Moorea & Ashley. helped me maintain that feeling of being capable and independent.” How did it change you mentally and physically? Ashley: “During birth, I felt strong and connected to my muscles, and afterwards it wasn’t long before I was back up and moving. I believe training helped so much in the recovery. Mentally, it kept me going. I had days that were super hard, and training kept me moving and gave me motivation to do more.”

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Has your relationship with fitness impacted how you raise your child? Bella: “Being active has taught me the importance of taking care of myself, and that’s something I hope to pass on to my child. I want them to grow up seeing exercise as a way to feel strong, healthy and confident.” Ashley: “I want to keep training to show my daughter women can be strong and put

their minds to anything they believe in.” Any words of advice for moms looking to do the same? Bella: “Every pregnancy and postpartum journey is different. Focus on what feels right for you and your body, and don’t worry about keeping up with anyone else. Some days you’ll have a great workout, and other days simply showing up and moving your body is enough.”

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PLAY

Boost your Balance Challenging Exercises WITH

ost experts agree balance skills are of the “use it or lose it” variety, and while they tend to deteriorate more rapidly as we age, maintaining them is a lifelong process. Kids develop balance early through natural play, while people in their 60s or 70s may dedicate whole workouts or classes to preserving their stability. Incorporating balancechallenging exercises throughout life is the best approach and helps us avoid a crisis, like a fall that could lead to debilitating injury. Try these all-ages movements to begin.

SINGLE-LEG STAND Stand beside a wall, counter or sturdy chair for support if needed. Place your feet hip-width apart and slowly lift one foot a few inches off the floor.

Keep your standing leg slightly bent and your posture upright. Hold the position for 10 to 20 seconds, then lower your foot and switch sides. Repeat three to five times on each leg. To increase difficulty, try holding the position longer or crossing your arms over your chest. This exercise strengthens the ankles, legs and core while improving stability and concentration.

HEEL-TO-TOE WALK Choose a clear walking space indoors or outdoors. Step forward by placing the heel of one foot directly in front of the toes of the opposite foot. Continue walking slowly in a straight line for 10 to 15 steps while focusing on a point ahead instead of looking down. Turn around and repeat two or three times. Keep

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your arms slightly out to the sides if you need extra balance. Heel-totoe walking improves coordination, posture and control during movement.

SIT-TO-STAND EXERCISE Sit in a sturdy chair with your feet flat on the floor and your arms resting at your sides. Lean slightly forward and stand up slowly without using your hands if possible. Pause briefly while standing tall, then lower yourself back into the chair with control. Repeat the movement 10 to 15 times. If needed, use the chair arms for support at first. This exercise strengthens the thighs, hips and core muscles that help with balance and everyday activities.

SIDE-LEG RAISES Stand behind a chair and

lightly hold the back for support. Shift your weight onto one leg and slowly lift the other leg out to the side without leaning your upper body. Hold for one second, then lower the leg with control. Repeat 10 times before switching sides. Keep your movements smooth and avoid swinging the leg. Side leg raises strengthen the hips and improve stability during walking and climbing stairs.

MARCHING IN PLACE Stand tall with your feet shoulder-width apart. Slowly lift one knee, then the other, as if marching in place. Swing your arms naturally and maintain steady breathing. Continue for 30 to 60 seconds. For an extra challenge, raise your knees higher or slow the pace to focus on balance and control.

PLAY

Exercise ‘Snacks’ CAN ADD UP TO A FULL ROUTINE

Most people know they should move more.

he problem isn’t awareness. It’s fitting exercise into a day that already feels full. Between work, errands and basic downtime, a traditional workout can feel like one more task competing for attention. That’s where “exercise snacks” come in. The idea is simple: short bursts of movement, usually 1 to 5 minutes, spread throughout the day. No dedicated gym time, no elaborate plan. Just quick, intentional activity layered into what you’re already doing. Research shows these small bouts of movement can support overall health. They help break up long periods of sitting, which are linked to issues like poor circulation, stiffness and low energy. Even brief activity can increase blood flow, wake up muscles and give your mind a reset.

Instead of carving out a large block of time, you use the gaps that already exist. Waiting for coffee to brew? Do a set of squats. Sitting through back-to-back meetings? Stand up during one of them and stretch.

LOWER COMMITMENT HAS AN IMPACT This approach also lowers the mental barrier to getting started. Committing to a full workout can feel daunting, especially on busy or lowenergy days. Committing to 60 seconds of movement feels manageable. And once you begin, it’s often easier to keep going. Ten, one-minute movement breaks throughout the day equals 10 minutes of activity. Spread that across a week, and the total becomes more meaningful. More importantly, it builds a consistent habit of moving regularly instead

of staying sedentary for long stretches. Variety helps keep things sustainable. You might alternate between simple strength moves like pushups or lunges, light cardio like jumping jacks or brisk stair climbs, and mobility work such as shoulder rolls or hip stretches. The goal isn’t intensity, it’s frequency and balance. It also helps to tie movement to existing routines. For example, do a quick stretch every time you check your phone or a short walk after meals. Exercise snacks aren’t meant to replace longer workouts entirely, especially if you have goals like building endurance or training for an event. But they can fill the gaps on days when time is limited, and they’re an effective way to stay active between structured sessions.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 37

PLAY

Cross Training IS KEY TO BUILDING STRENGTH, PREVENTING

RACE INJURIES by Blake Herzog

ct. 10’s Whiskey Row Marathon, Greater Prescott’s premier footrace and the primary fundraiser for the James Family Prescott YMCA, is drawing close. Any runners prepping for it should be cross training with lower-impact workouts alongside jogging and sprinting. The marathon offers four race lengths, inviting the whole community to participate: the marathon, half-marathon, 10K and .3 Mile High Fun Run. All participants will benefit from cross training. Cross training is a core part of overall training for most runners, reducing the likelihood of overuse injuries catching up to them before or during a race. Adding lower-impact aerobic (cardio) and strength training builds power and endurance without battering

bones and joints any more than necessary.

YIN AND YANG OF CROSS TRAINING Some make a distinction between cross training and strength training, applying the former term only to cardio exercise. Both are important to runners who want to be well-rounded athletes, regardless of the specific distance they’re running. Cycling, rowing, swimming, aqua jogging and elliptical training are among the best aerobic exercises and can be substituted for one of your weekly runs or turned to on a recovery day. They provide variety to your regimen, and diversified movement strengthens your core and other crucial muscle groups that aren’t put to maximum use while you’re running. Strength training twice

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a week also reduces injury risk, simply by building up muscles and connective tissues vulnerable to injury by making it easier to maintain proper form during movement. It also turbocharges those fasttwitch fibers responsible for the explosive force needed to scale all those inclines on the Whiskey Row Marathon courses and making that final push across the finish line. Cross training isn’t something to add on when you’re already training at or near the maximum recommended level for the type of race you’re preparing for; this will add more stress to your body and leave you more vulnerable to injury. And if you’re already injured, low-impact movements that use muscles you’re trying to heal are not going to be helpful and will slow recovery.

Events LOCAL

AUG. 1, SEPT. 5

Monthly Watson Woods Bird Walk 7:30 a.m. Peavine Trailhead www.prescottaudubon.org

AUG/SEPT 2026

YOUTH EVENTS & ORGANIZATIONS: YMCA Aquatics Center & Gymnastics

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

AUG. 15

ONGOING EVENTS:

High Desert Health Fair 10 a.m.-2 p.m. Arizona Healthcare Freedom www.azhealthcarefreedom.com

Elks Theatre www.prescottelkstheatre.com

AUGUST/SEPTEMBER

Jan Alfano Trail parkrun

Life Line Screenings Varied locations discover.lifelinescreening.com/hsca

SEPT. 3-OCT. 22

Peace in the Pines grief group Thursdays 5-7 p.m. (Registration Required) Highlands Center for Natural History www.prescottaudubon.org

SEPT. 20

Grapes 4 Good Fundraiser 5-8 p.m. Watters Garden Center www.prescottfrontierrotary.com /events/grapes-4-good-2026

Dance & Fitness Classes

Saturdays 7:30 a.m. Jan Alfano Trail www.parkrun.us/janalfanotrail

Prescott Farmers Market

Saturdays 9:30 a.m.-12:30 p.m. Dignity Health, YRMC parking lot www.prescottfarmersmarket.org

Watters Garden Center Classes Saturdays 9:30 a.m. www.wattersgardencenter.com

Yoga & Fitness Classes J Club at Jasper www.jasperaz.com

Raising Healthy Humans GOALS!

SCAN HERE FOR FULL

calendar of events!

RENEW

Decision Fatigue CAN GET THE BEST OF US by Vickie Austin

he late Steve Jobs, founder of Apple Computers, was famous for his signature habit of wearing a simple black mock turtleneck, jeans and sneakers. He adopted this out of an admiration for Sony’s employee uniforms (an idea that backfired wildly with his own employees) but also, some say, to eliminate the necessity of making daily decisions about what to wear. Wearing the exact same outfit every day eliminates something called “decision fatigue.” Think of all the decisions you make during the day: what to wear, what to eat, where to go, what to do. According to a health blog published by Kaiser Permanente, decision fatigue is a sign that your gas tank is running on “low” and you need to take care of yourself. Psychiatric social worker Leigh Miller, LCSW, describes it by saying, “As mental energy is used up, you may feel drained, increasing the likelihood of making impulsive or avoidant choices.” In other words, mistakes.

WHY DOES IT HAPPEN?

A variety of factors can lead to decision fatigue. Stress and the pressures of work, caring for loved ones or raising a family, managing finances and dealing with our own health are reasons for developing decision fatigue. And there are so many choices! Just going down the aisle of a grocery store and picking out a brand of salsa among 20 brands can lead to a breakdown. Procrastination is often a sign of decision fatigue, as is feeling stuck when weighing the pros and cons of a decision. Perfectionism, that hobgoblin of little minds, sneaks up on us and we become paralyzed, unable to make a decision. Some people describe it as an inability to focus or feeling as if they are walking through a fog. Whatever the cause, and however it manifests, decision fatigue can stop us in our tracks.

MANAGING THE MIST

When you feel that you can’t see through the mist, consider these four tips:

simple routines. * Create Decisions take energy, according to Miller, so eliminating those choices along the way can lighten your load. Choose a uniform like Steve Jobs or lay out your clothes the night before. Routines turn into habits, which take less energy. you create * When your task list, keep it short. At the very least, prioritize the top three action steps you need to take, and stay focused on those. It’s easy for tasks to beget other tasks, then you’re too pooped to even begin. for advice. You * Ask don’t have to be the Lone Ranger when it comes to accomplishing your tasks. Look around you and ask for help. Hire people who can do what you need to have done. time for self-care. * Find Put some gas back in that tank and move on.

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RENEW

A Functional Wellness

APPROACH by Aymee Wilson, Owner & Founder, Wilson Aesthetics

n today’s fast-paced world, raising healthy humans requires more than simply treating symptoms when they arise. True wellness begins with understanding the body as an interconnected system and supporting it from the inside out. Functional wellness focuses on identifying underlying imbalances and providing personalized solutions that help individuals feel, function and thrive at their best. Many factors can impact overall health, including stress, hormonal changes, nutritional deficiencies, poor sleep and metabolic challenges. Rather than taking a one-size-fits-all

approach, functional wellness emphasizes individualized care designed to support longterm vitality and performance. Hormone therapy is one example of how functional wellness can help address common concerns associated with aging and hormonal fluctuations. When hormones are balanced, many individuals experience improvements in energy, focus, mood, sleep quality and overall well-being. For both men and women, optimizing hormone health can be an important piece of the wellness puzzle. Medical weight-loss programs also play a

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significant role in helping patients achieve sustainable results. By combining professional guidance, personalized treatment plans and ongoing support, individuals can address the root causes of weight gain rather than relying on temporary solutions. Nutritional support is another cornerstone of functional wellness. IV therapy and vitamin injections provide targeted nutrients that may help support hydration, energy production, immune function and recovery. Treatments such as B12 injections, immune-support formulas

and wellness-focused IV therapies offer convenient options for individuals looking to complement a healthy lifestyle. At its core, functional wellness is about proactive care. It's about investing in your health before problems arise and creating a foundation that supports longevity, resilience and quality of life. When we prioritize wellness through personalized care, balanced nutrition, hormone optimization and preventive strategies, we aren’t just improving today's health, we’re building healthier humans for the future.

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RENEW

BrainView, VitalScan TEST THE BRAIN AND NERVOUS SYSTEM

by Helen B. Paslay, DNP, FNP-C, Paslay Health Care

wo tools called BrainView™ and VitalScan™ give healthcare providers more information about brain activity and nerve function.

WHAT IS BRAINVIEW? BrainView uses a test called a quantitative electroencephalogram, or qEEG. This safe and painless test records the brain’s electrical activity. Small sensors are placed on the scalp. These sensors measure brainwave patterns. A computer then compares the results with patterns from other people of the same age. The test may show areas of brain activity that are different from what is expected. Unusual brainwave patterns may be linked to:

* Attention problems * Anxiety * Depression * Sleep problems * Head injuries or thinking * Memory problems

patient’s symptoms and create a personal treatment plan.

WHAT IS VITALSCAN? VitalScan checks the autonomic nervous system. This system controls many body functions that happen without us thinking about them. These functions include:

nervous * Some system conditions

* Heart rate * Blood pressure * Blood flow * Digestion * Sweating body’s response * The to stress

BrainView gives healthcare providers extra information that may help them understand a

The autonomic nervous system has two main parts. The sympathetic nervous

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system helps the body respond to danger or stress. It is often called the “fight-or-flight” system. The parasympathetic nervous system helps the body calm down, rest and digest food. It is often called the “restand-digest” system. VitalScan may use heart rate measurements, blood pressure testing and sweat gland testing to reveal information about nerve health and how well the body responds to stress. Unusual VitalScan results may be linked with:

* Diabetes * Nerve damage * Long-term stress and blood * Heart vessel disease * Dizziness

* Tiredness diseases that affect * Some the brain and nerves HOW THESE TESTS MAY HELP BrainView and VitalScan look at different parts of the nervous system. When used together, they may give healthcare providers a fuller picture of a patient’s health. These tests do not replace regular medical exams, blood tests or imaging studies. They provide added information that may help explain difficult symptoms and track how a patient responds to treatment. Healthcare is becoming more focused on the needs of each person. Tools such as BrainView and VitalScan may help providers notice changes earlier, choose more focused treatments and improve patient care.

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RENEW

It’s Not Too Late to

Protect Hair FROM SUN, START THE HEALING

The end of summer is on the horizon and many of us already are feeling nostalgic for endless hikes and bike rides, beachfront vacations, lounging in the pool and overall open-air living.

et our hair is probably feeling overexposed and ready for a reprieve from the shadier aspects of sunshine and summer. There are UV rays, present year-round but especially punishing at mid-year, particularly at Greater Prescott’s elevation. And the chlorine used to treat most swimming pools unless they’re saltwater, causes its own issues. Don’t forget the monsoon humidity that abruptly injects frizz and the heat from the styling tools you use to try to keep it under control. Add increased air pollution to the mix, including smoke from barbecues, campfires, fireworks and other sources. As the days start to shorten, take these steps

to protect your tresses and begin to recuperate from the brittle texture, split ends, breakage and faded color, both natural and dyed, that you may be dealing with right now.

SWIMMING SENSE If you’re swimming consider donning a chic, athletic-looking swim cap, whichever body of water you’ve chosen. It’s the best way to protect your hair. If you’re not into wearing those, rinsing your hair with fresh water before jumping in can reduce the amount of chemicals and/ or salt your hair will absorb. After swimming, rinse your hair again to remove as much of the harmful substances as you can, then apply a hydrating hair mask to restore moisture after the drying effects of the water’s contents.

FULL SHADE AND SPF UV rays damage your hair by breaking down the proteins in each strand and damaging its cuticle, the outermost layer of skin cells that regulates hydration and protects it from all types of damage. Hats and scarves are excellent for protecting hair from the violence that ultraviolet rays commit on it, especially if they have any level of SPF. Scalp mists, lotions, powders, oils and creams with active SPF are being targeted for hair protection — those with thinning hair also must consider their scalp.

CHELATING VERSUS CLARIFYING There’s considerable confusion about these two types of shampoos and the role they play

in reducing summerinduced damage. They serve different purposes and whether you should use them depends on what you need to accomplish. Chelating shampoos address mineral damage from hard water and chlorine treatments, with ingredients that bind to these materials and lift them off. Clarifying shampoo eliminates surface-level products like sunscreen and residue from leave-in products. Chelating shampoos are best used once a month, except for frequent swimmers who may need it more often. Clarifying shampoos are designed to be used once a week. Both tend to dry out your hair and should be followed by a moisturizing conditioner.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 49

RENEW

KEEP AN EYE ON YOUR

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

s parents, we’re often focused on our children's growth, nutrition, sleep and development. But one important clue to overall health is often hiding in plain sight: their skin. The skin is the body’s largest organ and frequently serves as an early warning system for what’s happening beneath the surface. Eczema (atopic dermatitis) is more than dry skin, and it affects up to 20% of children, with most cases appearing in the first year of life. In some children, it can be the first step to “Atopic

Progression” where eczema progresses to food allergies, allergic rhinitis and asthma. Persistent rashes may signal that underlying triggers need to be identified. Many childhood illnesses such as roseola, fifth disease and hand-foot-and-mouth appear on the skin as an early sign. Most rashes are harmless, but those accompanied by fever, blistering or spots that don’t fade when pressed should

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be evaluated promptly. Kids experience stress too, and research shows a strong link between psychological stress and skin flare-ups, including eczema and hives. Children may experience worsening skin during emotional stress, routine changes or major life events. Sometimes the skin is the first place stress shows up. While skin cancer is rare in children, learning what’s normal helps you spot changes. Watch for the ABCDEs: asymmetry, border irregularity, color variation, diameter over 6 mm and evolution. But… it is not always that simple. In children, melanoma can appear as a pink

bump rather than a dark mole, so any rapidly changing or unusual spot deserves evaluation. Childhood UV exposure is strongly linked to future skin cancer risk. The American Academy of Dermatology recommends broad-spectrum SPF 30+ sunscreen on uncovered skin, along with hats, sunglasses and protective clothing. I typically suggest using mineral based (zinc oxide) sunscreen for babies under 6 months, shade and clothing are preferred over most sunscreen. Childhood is when lifelong skin habits are formed, so teach them now to take care of it. As a parent of now adult children, I remember the intuitive feeling when something was just not right. Most skin concerns are manageable. If something seems unusual or persistent, trust your instincts and ask questions.

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Peeing Too Much?

RENEW

YOU CAN TAKE CONTROL by Blake Herzog

f your life seems like an endless rush to get to the bathroom, there could be an underlying issue with your bladder or another problem triggering all those trips. It may take some detective work to determine whether you are urinating more than you should and what you might be able to do about it. Daily averages vary widely but peeing more than eight times a day is the most widely accepted number by experts as signifying potential trouble, along with those who need to get up and go more than once per night. If you’re able to quantify your urine, the danger zone is more than 2.5 liters (about 10 cups or 2/3 of a gallon) per day. And if you’re concerned, you should check it out no matter what your actual numbers are.

DRINK STRATEGICALLY It’s not necessarily a matter of drinking less water, because if you drink too little it’s possible that your pee will become acidic enough to irritate your bladder and send you running back to the toilet. Frequently consuming smaller amounts of water or other liquids throughout the day is a better bet because it ensures balanced hydration and avoids spikes that create urinary urgency.

STEP AWAY FROM IRRITANTS Beverages and food are going to have different impacts on your system. Some are going to hit differently, and some people are more sensitive to irritants that will make the muscles around the bladder contract prematurely,

such as caffeine, alcohol, carbonation, artificial sweeteners, spices and acids. If you’re one of these people and you need that morning coffee, try diluting it with twice the amount of plain water, even though that may result in yet another trip to the bathroom.

DON’T PEE WHEN YOU DON’T HAVE TO Those unnecessary “justin-case” trips to the john before departing on a road trip or watching a long movie aren’t such a great idea, because they can end up training your brain to send those “empty” signals prematurely. You also can try to put off going to the bathroom if you feel a non-super urgent urge starting to build; if it’s only been an hour or so since the last time you answered

nature’s call, try distracting yourself for a while.

WHEN TO CALL THE DOCTOR The above strategies work when the cause of frequent urination is largely behavioral or due to stimulation. When it’s prompted by a medical issue like an infection, it’s often accompanied by other symptoms like a burning sensation or cloudy or smelly urine. Diabetes, neurological disorders, an enlarged prostate and certain medications are among the other potential triggers. Seek medical attention quickly if you’re also experiencing bloody urine, nausea and vomiting, lower back pain, other signs of infection like chills or fever, or penile or vaginal discharge.

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RENEW

You're Never Too Old—Believe It! September brings us thoughts of autumn, cooler evenings and back-to-school connections.

t’s also Healthy Aging® Month! Carolyn Worthington, editorin-chief of Healthy Aging magazine, created the celebration to encourage adults to get started on better health practices, reminding them, “it’s never too late to reinvent themselves.”

A MONTH TO PONDER Whether you’re a GenXer or a Baby Boomer, honoring Healthy Aging Month gives everyone a chance to do an inventory of where they are (or aren’t) on their own journey toward aging. Fellowship Square, a nonprofit care

community, wrote their own recipe for healthy living, beginning with new habits to add or bad habits to break. “When creating new habits, choose one at a time,” they advise. Add diced vegetables into your omelet. Use lettuce instead of a bread bun for your lunch sandwich. Take a brisk 10- or 20-minute walk after dinner just before the sun goes down. Little things add up.

OTHER WAYS TO CELEBRATE Make those appointments you’ve been avoiding with your health care

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team. Once your health checklist is complete, turn your attention to your finances. Do you have a will and is it up to date? Do you want or need to establish a family trust for property inheritance and other estate issues? Everyone needs a living will and advanced directives. Please don’t leave your loved ones guessing. Pick an age you enjoyed and stick with it. If “you’re only as old as you feel,” decide how old you feel and start “acting your age,” even if it isn’t true. This is your time to be outrageous if that’s what you’re dying to be.

Make new friends and don’t be choosy about age. It’s good to have friends in every age group, even down to the kiddos. They’re the ones who teach the oldsters technology, new music groups and the latest slang (if you missed “6/7,” even Pope Leo had that down). Staying active is easier when we consider ourselves lifelong learners. It’s never too late to learn a new skill, a new dance move, a new hobby. For many people, their senior years are a time to pursue dreams that may have been sidelined during their work years.

RENEW

It's Time to

Break Free by John Murphy, Your Make 100 Healthy Guy, Host of Make 100 Healthy Club Podcast

ost people believe they are free. But are they really? Take a closer look and you may discover that many of us have become prisoners — not through force, but through habits, distractions, stress, anxiety, financial obligations, unhealthy routines and a culture that constantly competes for our attention. Every day we are bombarded by marketing messages, advertisements, processed foods, social media and endless distractions designed to influence our choices. Too often, these influences pull us away from what matters most: our health, our faith, our families, our relationships and our purpose. The good news is that you can break free.

NOW IS THE MOMENT There is no better time than right now to take control of your life. Don’t delay. Don’t procrastinate. Every positive action you take today becomes an investment in your future

health, happiness and longevity. Here are six simple ways to begin: 1. Start your day without electronics. 2. Wake up your body. 3. Audit what you eat and drink. 4. Eat for strength, not excess. 5. Walk every day. 6. Practice gratitude, and lead with love. To truly be free, remember your health is your greatest wealth. By protecting and improving your health, you are investing in a future filled with greater vitality, energy, independence and purpose. Good health allows you to enjoy the people you love, pursue the things that matter most, and fully experience the blessings of life. The choice is yours. You can continue to drift with the habits, distractions and influences that surround you, or you can take ownership of your future and begin making better choices today. Yes, you can. But you need to take action now. Now is the moment.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 5 5

RENEW

STAY 9 Ways toACTIVE WHEN IT’S TOO HOT OUTSIDE

hen temperatures climb, your routine doesn’t have to stop — it just needs a smart adjustment. 1. Go early or late. Beat the heat with sunrise or sunset movement. 2. Shorten your sessions. Break workouts into 10 to 20 minute bursts. 3. Take it indoors (strategically). Mix indoor strength with quick outdoor walks. 4. Use water as your gym. Swimming, walking in water or paddleboarding all reduce heat strain.

5. Add shade routes. Choose tree-lined trails or covered areas. 6. Focus on mobility. Stretching, yoga and recovery work still count. 7. Hydrate before you need it. Don’t wait until you’re thirsty. 8. Try “movement snacks.” A few minutes here and there keeps you consistent. 9. Listen to your Body. Heat exhaustion is real — scale back when needed.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 57

RENEW

What YOU Do Best Helps Children Grow by Dr. John Robinson & Dr. Cristina Romero-Bosch

t The Hormone Zone, our philosophy has always extended far beyond simply treating disease. As naturopathic physicians — and as parents of four daughters — we believe true health begins in childhood through intentional parenting, proper nutrition, resilience and strong family culture. Modern society often confuses comfort with health. In reality, healthy children are properly raised children. They thrive with structure, accountability, independence and

leadership. One of the greatest mistakes modern parenting makes is trying to “give” children selfesteem through constant praise and protection. Authentic confidence is built through competence — by learning responsibility, solving problems, overcoming challenges and realizing they are capable. That is why we do not do things for our children that they can do themselves. We allow calculated risks, encourage independence and teach resilience instead

5 8 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

of overprotection. Children develop confidence by navigating life, not by being shielded from it. Nutrition is equally foundational. Our naturopathic background has always led us toward an ancestral style of eating centered around highquality protein, healthy fats, mineral-rich foods and minimizing ultra-processed foods. Protein supports growth, neurotransmitters, hormones and metabolic health, while healthy fats are essential for brain development,

emotional regulation and hormonal balance. Just as important as what children eat is how they eat. Our family strongly believes in the “slow down diet” concept — meals should be intentional, communal and centered around connection. Families should sit together, talk together and create a healthy emotional relationship with food instead of rushing through distracted meals in front of screens. We also believe children need movement, sunlight, responsibility and realworld experiences. They need opportunities to develop resilience physically, emotionally and mentally. Ultimately, children learn far more from what parents model than from what parents say. Healthy parenting starts with healthy adults who lead consciously through example. We believe health and longevity are not simply about extending lifespan. It is about raising stronger, healthier, more resilient future generations — emotionally, physically and spiritually.

DO YOU HAVE A HEALTH OR WELLNESS-BASED BUSINESS? ADVERTISE WITH US & BE LISTED WITHIN OUR MEDICAL DIRECTORY health & wellness

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

Acupuncture

Pine Grove Acupuncture 405 W. Goodwin St., Ste. 103B | Prescott, AZ 86303 www.pinegroveacu.com | 928.910.6153

Aesthetics & Wellness

Aboost Wellness and Salon 543 W. Gurley St. | Prescott, AZ 86301 www.aboostwellness.com | 928.910.4111 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 Inclusive 8600 E. Valley Rd., Ste. D | Prescott Valley, AZ 86314 www.cashmereinclusive.com | 928.499.8271 Enhanced Beauty by Reagan 843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.instagram.com/enhancedbeauty.reagan 928.713.5271 Exclusively Glamorous 3128 N. Tani Rd. | Prescott Valley, AZ 86314 www.exclusivelyglamorous.com | 928.499.2688 Jess D Aesthetics 543 W. Gurley St. | Prescott, AZ 86301 www.jessdaesthetics.com | 928.713.6150 Killer Skin By Kelly 1436 W. Gurley St. | Prescott, AZ 86305 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 Skincare 843 Miller Valley Rd., Ste. 204 | Prescott, AZ 86301 www.luxeskincare1.com | 928.273.1516 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

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

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

Touchmark at the Ranch 3180 Touchmark Blvd. | Prescott, AZ 86301 www.touchmark.com | 928.442.7287

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 928.628.7138 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 northernazallergy.wixsite.com/prescottallergy 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

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

See our full medical directory in the current issue of Prescott Healthy Living at www.prescotthealthyliving.com.

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

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

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

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

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

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

Advanced Dental Center 3103 Clearwater Dr., Ste. A Prescott, AZ 86305 www.prescottdental.com | 928.778.0970

My Kids’ Dentist 3626 Crossings Dr. | Prescott, AZ 86305 www.mykidsdentist.biz | 928.445.5959 Prescott Dental Arts 1787 Willow Creek Rd. | Prescott, AZ 86301 prescottdentalarts.com | 928.445.8980

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

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

Larson Family Chiropractic 7749 E. Florentine Rd. Ste. B | Prescott, AZ 86314 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

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

Peak Heart & Vascular 3773 Crossings Dr., Ste. C | Prescott, AZ 86305 www.peakheart.com | 602.698.7325

Prescott Preferred Chiropractic 936 12th Pl. | Prescott, AZ 86305 www.prescottazchiropractor.com 928.778.7996 Prescott Valley Chiropractic 3088 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

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

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

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

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

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

Warman Chiropractic 8141 E. Florentine Rd., Ste. B Prescott Valley, AZ 86314 www.warmanchiropractic.com | 928.445.4059

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

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

Aspen Dental - Prescott Valley 7584 E. AZ-69 | Prescott Valley, AZ 86314 www.aspendental.com | 928.499.3061

Cardiology

Chiropractic

89A Dental Care PLLC 7121 E. Pronghorn Ranch Pkwy. Prescott Valley, AZ 86314 www.89adentalcare.com | 928.775.8989

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

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

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

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

Dentistry

Keith L. Rosdahl, DDS, PC 1959 Commerce Center Cir. | Prescott, AZ 86301 928.771.8166

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

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

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

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

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

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

Bradshaw Family Dental Smile Design Center 7136 E. Pav Way | Prescott Valley, AZ 86314 www.bradshawfamilydental.com 928.277.0076 Carlisi Restorative Dentistry 919 12th Pl. | Prescott, AZ 86305 www.drbobdds.com | 928.445.5877 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 86301 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 Gentle Dental 980 Willow Creek Rd., Ste. 103 | Prescott, AZ 86301 www.gentledentalprescott.com | 928.227.0570

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

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

Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000

Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

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

Hooper Family Dental 802 Schemmer Dr. | Prescott, AZ 86305 www.hooperfamilydental.com 928.778.2421 Horizon Dental Care 919 12th Pl., Ste. 7 | Prescott, AZ 86305 www.horizondds.com | 928.641.4000

ProSolutions Dental Group 139 W. Whipple St. | Prescott, AZ 86301 www.prescottdentist.com | 928.776.1208 PV Dentistry 8154 E. Florentine Rd., No. B Prescott Valley, AZ 86314 www.pvdentistry.com | 928.460.7053

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

Raber & Mortensen Pediatric Dentistry 1200 Gail Gardner Way, Ste. 101 Prescott, AZ 86305 www.welovethedentist.com | 928.589.4700

Joseph A. Savoini DMD PC 1231 Willow Creek Rd., Ste. A | Prescott, AZ 86301 www.familydentistprescott.com 928.297.3040

928.350.8006 laurie@ntmediagroup.com

NOURISH

Tune into your

HUNGER TO KEEP ENERGIZED by Vickie Austin

anaging a busy life can take its toll. Grabbing coffee and a muffin on your way to work, having lunch in your car after going through the drive-thru or opting for convenience foods for dinner can deplete your reserves. If you find that no amount of napping helps boost your energy, you may be suffering from exhaustion caused by dietary neglect.

THINK ‘NUTRIENT-DENSE’ Rather than describing food as “healthy,” some dieticians recommend substituting the phrase “nutrient-dense.” Healthline.com, a site for healthy eating as well as products and supplements, focuses on eliminating highly processed food in favor of whole foods like fruits and vegetables,

grains like brown rice and quinoa and legumes such as beans and lentils. Items made from whole foods are considered minimally processed, packed with lots of nutrients per gram. The difference between processed and unprocessed food? For one thing, ultra-processed food tends to be higher in calories or low in calories but devoid of any nutritional value. Ultra-processed foods also tend to be higher in sugars. Cereal, packaged baked goods and sweetened drinks are high on the list of processed foods. Even energy drinks that purport to be “health drinks” can pack a wallop in sugar content.

THAT AFTERNOON CRASH Do you feel that urge for a siesta mid-afternoon, or find yourself drifting

6 0 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

off at your desk? That afternoon crash is real. If you don’t have energyboosting food on hand, you may resort to a candy bar, which will just result in another quick crash. Consider keeping whole food on hand for those times when your energy flags. According to Northwest Health-Starke in Knox, Indiana, nuts and seeds are a good source of protein and healthy fats. They also provide your body with vitamins and fiber that help stabilize your blood sugar levels. When you feel your energy start to wane, turn to almonds, cashews, sunflower seeds and pumpkin seeds as options for lifting your energy — and your spirits. Other tips for staying on course without turning into a cranky,

“hangry” mess: Stay hydrated. Be diligent about keeping your water bottle at your side. Fatigue is a symptom of hydration, so when you’re flagging you really may be dehydrated. Drink water throughout the day, and always have it available, especially if you’re venturing out into the sun. Tuning into your hunger is important in staying fueled and healthy. Pay attention to your body and heed its cues for when you’re satisfied. Some of us eat when we are (fill in the blank) sad, mad, bored or happy. In fact, any time seems like a good time for a Cadbury bar! But understanding our bodies can help us prevent eating those treats with empty calories.

NOURISH

Raise Healthy Eaters

“The produce manager is more important to my children's health than the pediatrician.” —Meryl Streep

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

ur local farmers market is a wonderful classroom for healthy living. Children love meeting the people who grow their food and choosing fruits and vegetables themselves. Be sure to stop by the information booth at our local Farmers Market where little ones can participate in the Carrots for Kids program and choose either a crisp carrot from one of our local

farmers and/or a delicious mini bagel baked fresh by Theodore’s Fine Foods. Growing food at home can spark curiosity and excitement. Even a small pot of herbs can make a difference. If your child loves guacamole or salsa, help them grow cilantro and a tomato plant, then use their harvest to make fresh salsa together. Take them to a

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

local nursery and let them explore the herbs, vegetables and plants they can grow. Seeing all the possibilities can spark their imagination, build excitement and help them choose something they are eager to plant and eat. Whether it's herbs on a patio, tomatoes in a garden bed or strawberries in a container, children are far more likely to try foods they have helped grow themselves.

Healthy humans aren't raised through nutrition facts alone. They are raised through experiences — growing food, exploring farmers markets, helping in the kitchen and sharing meals together. When healthy food is connected to fun, curiosity and family, children develop habits that can nourish them for a lifetime. May all Beings Benefit

www.prescotthealthyliving.com/subscribe/digital

Photo courtesy of U.S. Breastfeeding Committee

NOURISH

Concentrate Breastfeeding ON YOUR OWN NUTRITION WHILE

by Blake Herzog

ugust has been celebrated as National Breastfeeding Month since it was designated by the U.S. Breastfeeding Committee in 2011, dedicated to advocating a breastfeeding-only diet for the first six months of a baby’s life and then as a supplement to solid food for up to two more years. Breast milk is considered uniquely suited to supporting an infant’s nutritional needs, able to adapt to his or her stage of development as growth progresses, according to the U.S. Centers for Disease Control and Prevention (CDC). Research has shown that breastfed babies

have fewer ear infections and a lower lifetime risk of diabetes, asthma and other respiratory diseases, obesity, gastrointestinal issues and SIDS, the CDC says. Breastfeeding also is good for mothers, giving them added protection against breast and ovarian cancer, Type 2 diabetes and high blood pressure. Dignity Health, Yavapai Regional Medical Center offers a three-hour, inperson class to expectant moms and their partners. For information visit www.yrmchealthconnect. org/breastfeeding-works.

FEED YOURSELF TO FEED YOUR BABY The CDC’s recommendation is for

nursing mothers to consume an additional 330 to 400 calories per day compared to their pre-pregnancy diets. Some, particularly those eating vegetarian or vegan diets, may need to continue taking a prenatal or other multivitamin. Levels of choline and iodine, which support the baby’s neurological and hormonal development, should be increased during both pregnancy and breastfeeding. Food sources of both include dairy products, eggs and seafood, while choline also is supplied by meat, peas, beans and lentils, while iodized table salt provides an iodine boost.

SOMETHING FISHY The CDC continues to advise breastfeeding moms to take precautions when consuming seafood due to the mercury it can contain and how it affects the baby. Fortunately the list of “best choices” on its chart details the most popular varieties, including canned light tuna, salmon, shrimp, tilapia and pollock. Find the chart at www.fda. gov/food/consumers/ advice-about-eating-fish. Nursing and pregnant mothers should consume two to three 4-ounce servings from the “best choices” list per week or just one per week from the “good choices” list.

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 6 5

NOURISH

LET WHAT YOU EAT

Combat Inflammation

Our bodies are miraculous. When everything is working well, we’re like a well-oiled machine.

ut when things aren’t going so well, we might suffer from inflammation, either acute or chronic. Both are trying to do their jobs, responding to an injury or an infection, but chronic inflammation goes overboard. The response can lead to tissue damage and is linked to diseases like cancer and heart disease.

CAUSE AND EFFECT Chronic inflammation shows up as joint pain and stiffness, fatigue, headaches and digestive issues, among other symptoms. These can be caused by a number of serious health concerns including cardiovascular disease, Alzheimer’s disease and autoimmune disorders like arthritis, Crohn’s disease and multiple sclerosis. There are ways to reduce inflammation. Health experts agree that eating a healthy

diet is a front-line way to manage inflammation. Some food groups can reduce inflammation and others may exacerbate it. Among the culprits for making things worse are refined carbohydrates (think: white bread), excess sugar, alcohol and red or processed meats. Sadly, trans fats, saturated fats and omega-6 fats also are no-no’s, so goodbye french fries if you’re working on getting that inflammation tamed.

A GARDEN OF DELIGHTS Harvard Health Publishing, a website of Harvard Medical School, offers a list of anti-inflammatory food that help reduce inflammation. If it looks and sounds like the essence of the Mediterranean diet, you’re right. Tomatoes, olive oil and fish such as salmon, tuna and sardines are right up there with green leafy

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

vegetables like spinach, kale and collards. Nuts like almonds and walnuts are encouraged as are fruits like blueberries (a superfood!), strawberries, cherries and oranges. Other foods include apples, citrus, grapes and pomegranates. And even if you have to give up your french fries, you can still drink coffee, which contains polyphenols and other antiinflammatory compounds. Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, says that in the fight against inflammation the grocery store is a more powerful tool than the pharmacy. “Many experimental studies have shown that components of food or beverages may have antiinflammatory effects,” he says, supporting both the health risks of certain foods and the advantages of others.

“Wine is the only artwork you can drink.” –Luis Fernando Olaverri

WINERY & VINEYARD

Section

Northern Arizona Luxury Living presents the Wine & Vineyard section. Each bimonthly issue shares features on the luxurious enjoyment of wineries, vineyard vacations, emerging wine regions, tastings and more!

northernazluxurylivingmagazine

northernazluxuryliving

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

NOURISH FLEX LEAN ITALIAN MEATBALLS by Bailey Zygutis, Nutritionist, The Moore Way Health & Fitness, teamvitruvianphysique@gmail.com

1 lb

Ground beef

½ cup

Shredded Parmesan cheese

1 egg

Whisked

½ cup

Fresh parsley, minced

2 tsp

Italian seasoning

1 tsp

Onion powder

1 tsp

Garlic powder

1 tsp

Black pepper

2 tsp

Salt

1 2

Preheat oven to 400º.

Place ingredients in a large glass bowl. Using hands or a large spoon, mix until well combined.

Form mixture into 12 to 16 evenly

sized meatballs and arrange on a parchment lined baking sheet.

4 5

Bake for 20 minutes, until fully cooked.

Serve with marinara sauce over pasta, zucchini noodles, or enjoy on their own.

Serves 4 (3-4 per serving) | Time to Table 25 minutes

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

Photo: Bailey Zygutis

A simple way to make protein-packed meatballs with wholesome ingredients, fresh herbs and Parmesan cheese. Makes for a flavorful, family-friendly option for an easy, nutritious meal.

NOURISH VEGETARIAN SPANISH-STYLE EGGS WITH SUMMER SQUASH, PIQUILLO PEPPERS, YOGURT AIOLI This lighter take keeps the bold Spanish-inspired flavors while cutting back on saturated fat and adding more protein and vegetables. 1 tbsp

Olive oil

1 med.

Zucchini, sliced into half moons

1 med.

Yellow squash, sliced into half moons

½ cup

Piquillo peppers, sliced

1 clove

Garlic, minced

4 eggs Salt and black pepper, to taste Smoked paprika, for garnish Fresh parsley or chives, chopped FOR THE LIGHTER AIOLI ¼ cup

Greek yogurt, plain

1 tsp

Lemon juice

1 sm.

Garlic clove, finely grated

1 2 3

Season the skillet with salt, pepper and smoked paprika.

Heat olive oil in a large skillet over medium heat. Add zucchini and yellow squash and sauté 5-6 minutes until tender and lightly golden.

Stir in piquillo peppers and garlic, and cook 1 minute more.

Make four small wells in the vegetables and crack an egg into each. Cover and cook until eggs are set to your liking, about 4-6 minutes. In a small bowl, stir together Greek yogurt, lemon juice and garlic.

Top mixture with the yogurt aioli and fresh herbs before serving.

Serves 2-4 | Time to Table 20 minutes

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 7 1

NOURISH QUICK WATERMELON SUMMER SALAD Sweet watermelon, crisp greens and tangy feta make this refreshing salad perfect for warm-weather meals.

4 cups

Mixed lettuce

3 cups

Seedless watermelon, cubed

Cucumber, sliced

¼ cup

Red onion, thinly sliced

¼ cup

Fresh mint leaves

2 tbsp

Olive oil

1 tbsp

Fresh lime juice

Crumbled feta cheese to taste Salt and pepper to taste

1 2

Arrange lettuce on a serving platter. Top with watermelon, cucumber, onion,

mint and feta. Drizzle with olive oil and lime juice.

Season with salt and pepper and serve immediately.

Serves 4 | Time to Table 10-15 minutes

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

NOURISH HEALTHY SNACK BERRY YOGURT BARK This cool, protein-packed treat is easy to make and perfect for a healthy snack or dessert.

2 cups

Greek yogurt, plain

2 tbsp

Honey

½ tsp

Vanilla extract

½ cup

Strawberries, sliced

½ cup

Blueberries

¼ cup

Granola

1 tbsp

Pistachios, chopped (optional)

1 2

Line a small baking tray or plate with parchment paper.

Mix yogurt, honey and vanilla, then spread into an even layer. Top with berries,

granola and pistachios.

3 4

Freeze for at least 3 hours. Break into pieces and store in the freezer.

Serves 4-8 (depending on snack or dessert) Time to Table 3 hrs, 10 minutes

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

NOURISH WHOLE30 HERB-MARINATED GRILLED SKEWERS Colorful vegetables and lean protein make these skewers a flavorful meal for the grill.

1 lb.

Chicken breast or sirloin steak, cubed

Zucchini, sliced

Red bell pepper, cut into chunks

Yellow bell pepper, cut into chunks

Red onion, cut into wedges

Mushrooms

2 tbsp

Olive oil

2 tbsp

Lemon juice

2 cloves

Garlic, minced

1 tsp

Italian seasoning

Salt and pepper to taste

Whisk together olive oil, lemon juice, garlic and Italian seasoning. Toss meat and vegetables with the marinade and refrigerate for 30 minutes.

Grill over mediumhigh heat for 1015 minutes, turning occasionally, until meat is cooked through and vegetables are tender.

Thread onto skewers.

Serves 4-8 | Time to Table 1 hour, 20 minutes

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

NOURISH FAMILY-FRIENDLY HEALTHY OATMEAL BLUEBERRY MUFFINS These wholesome muffins are naturally satisfying and great for breakfast or a grab-and-go snack.

1½ cups

Old-fashioned oats

1 cup

Whole wheat flour

1 tsp

Baking powder

½ tsp

Baking soda

1 tsp

Cinnamon

¼ tsp

Salt

2 ripe

Bananas, mashed

Eggs

1/3 cup

Honey or maple syrup

¼ cup

Greek yogurt, plain

1 tsp

Vanilla extract

1 cup

Fresh blueberries, and/or raspberries

1 2

Preheat oven to 350°. Line or grease a 12-cup muffin tin.

Mix dry ingredients in one bowl and wet ingredients in another. Combine just until moistened, then gently fold in blueberries.

Fill muffin cups about three-quarters full. Bake for 18-22 minutes, until a toothpick inserted in the center comes out clean.

Cool before serving.

Makes 12 muffins | Time to Table 40-60 minutes

PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 75

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 Prescott Acupuncture 634 Schemmer Dr., Ste. 202 | Prescott, AZ 86305 www.prescottacupuncture.com | 928.713.0071

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 8140 E. AZ-69 | 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

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 928.224.9324

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

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

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

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

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

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

Audiologist

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

Studio ROX Prescott Hearing Center 720 N. Montezuma St., Ste. A 3108 Clearwater Dr., Ste. B2 | Prescott, AZ 86305 Prescott, AZ 86301 www.prescotthearing.com | 928.899.8104 www.studio-rox.com | 928.351.1555 Prescott Ear, Nose Throat & Allergy The Hormone Zone Prescott 1125 Iron Springs Rd. | Prescott, AZ 86305 720 N. Montezuma St., Ste. C www.prescottent.com | 928.778.9190 Prescott, AZ 86301 www.hormonezonemedspa.com Webb Hearing Centers 928.813.0366 1020 Sandretto Dr. | Prescott, AZ 86305 www.webbhearingcenters.com The Reset Aesthetics and Wellness 928.778.5898 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

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

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

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

Granite Gate Senior Living 3850 N. AZ-89 | Prescott, AZ 86301 www.facebook.com/GraniteGate | 928.771.8200 Highgate Senior Living 1600 Petroglyph Point Dr. | Prescott, AZ 86301 www.highgateseniorliving.com/communities/ prescott 928.541.1400

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

Prescott Medical Aesthetics & Wellness 172 E. Merritt St., Ste. E | Prescott, AZ 86301 www.prescottbotox.com | 928.277.7414

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

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 3128 N. Tani Rd., Unit 2 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

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

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

Keep Smiling Family Dentistry 815 Gail Gardner Way, Ste. B Prescott, AZ 86305 www.keepmesmiling.com | 928.445.4950

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

Keith L. Rosdahl, DDS, PC 1959 Commerce Center Cir. | Prescott, AZ 86301 928.771.8166

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

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

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

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

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

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

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

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

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

Prescott Smile Care 3765 Crossings Dr., Ste. A | Prescott, AZ 86305 www.prescottsmilecare.com | 928.445.8503

Hicks Dental Group 108 Whipple St. | Prescott, AZ 86301 www.hicksdentalgroup.com | 928.445.6030

Prescott Valley Dental Group 3264 N. Glassford Hill Rd., Ste. A Prescott Valley, AZ 86314 www.prescottvalleydentalgroup.com 928.759.8000 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4 7 7

Prickly Pear Family Dental 1316 W. Gurley St. | Prescott, AZ 86305 www.pricklypeardental.com | 928.778.7410 ProSolutions Dental Group 3192 Willow Creek Rd., Ste. C | Prescott, AZ 86301 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. , Ste. A | Prescott, AZ 86301 www.thepmdg.com | 928.515.1155 Sunwest Dermatology and Skin Cancer Treatment Center 955 Black Dr., Ste. A | 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 Prescott 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366 78 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

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

General Surgery

Eric R. Nelson 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 3208 Lakeside Village | 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 Prescott 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 Prescott 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

The Hormone Zone Prescott 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

AZ Neurosurgery & Spine 999 Division St. | Prescott, AZ 86301 www.azneurospines.com | 928.447.7463 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

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

Pediatrics in the Pines 242 Whipple St., Ste. 1 | Prescott, AZ 86301 www.pediatricsinthepinesot.com 928.445.0176

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

Restored Hope Hand Therapy 1003 Division St., Ste. 6B | Prescott, AZ 86301 www.restoredhopetherapy.com | 928.275.2201

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

City of Hope® Cancer Center Prescott

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

5430 Landmark Ln. | Prescott, AZ 86301 www.cityofhope.org | 928.493.8809

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

Midwives

Arizona Highlands Midwifery 237 N. Pleasant St. | Prescott, AZ 86301 www.arizonahighlandsmidwife.com 928.308.9656 A Family's Journey 237 N. Pleasant St. | Prescott, AZ 86301 www.afamilysjourney.com | 928.533.3602

Naturopathy

Oncology Breast Surgical Oncology Medical Oncology & Hematology Radiation Oncology & Imaging

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

Optometry

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 | 928.772.7353 Patterson Orthodontics 3033 N. Windsong Dr., Ste. 201 Prescott Valley, AZ 86314 www.pattersonsmiles.com | 928.772.7353 Prescott Orthodontics 3150 Clearwater Dr. | Prescott, AZ 86305 www.prescottortho.com | 928.445.7051 Prescott Valley Orthodontics 7870 E. Florentine Rd. | Prescott Valley, AZ 86314 www.prescottortho.com | 928.445.7051

Orthopedic Specialist Davis Orthopaedics LLC 3237 N. Windsong Dr. | Prescott Valley, AZ 86314 www.davisorthoaz.com | 928.772.5320 Granite Orthopaedics, PLLC 1223 Willow Creek Rd. | Prescott, AZ 86301 www.graniteortho.com | 928.777.9950 Granite Orthopaedics, PLLC 2960 Centre Ct. | Prescott Valley, AZ 86314 www.graniteortho.com | 928.777.9950 Orthopaedic 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 | 928.778.9770

Pain Management

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

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

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

M&M Eye Institute 3192 Willow Creek Rd. | Prescott, AZ 86301 www.visionprescott.com | 928.445.1234

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

M&M Eye Institute 3223 N. Windsong Dr. | Prescott Valley, AZ 86314 www.visionprescott.com | 928.775.6121

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

Barbara Brooks Family Practice 703 W. Hillside Ave. | Prescott, AZ 86301 928.848.9264

M&M Eye Institute 399 W. Palomino Rd. | Chino Valley, AZ 86323 www.visionprescott.com | 928.636.5504

Innate Wellness & Medical Center 2001 Excellence Way, Ste. 100 | Prescott, AZ 86301 www.innatewellnessaz.com | 928.776.1600

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

Infinity Family Wellness 1672 Oaklawn Dr. | Prescott, AZ 86305 www.infinityfamilywellness.com | 928.445.5339

Partners in Health Care, Naturally 343 S. Montezuma St. | Prescott, AZ 86303 www.prescottnaturopathicdoctors.com 928.445.2900

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

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

Prescott Natural Medicine Group 810 W. Gurley St. | Prescott, AZ 86305 www.prescottnaturalmedicine.com 928.445.1999 Sanos Wellness 407 E. Sheldon St. | Prescott, AZ 86301 www.sanoswellness.com | 928.224.2813

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

Pediatrics

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

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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

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 3208 Lakeside Village | 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

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

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

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

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

Canyon Physical Therapy & Aquatic Rehabilitation 2852 N. Navajo Dr., Ste. A | Prescott Valley, AZ 86314 www.canyonpt.com | 928.772.9797

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

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

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

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

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

Complete Foot & Ankle Care 3103 Clearwater Dr., Ste. B Prescott, AZ 86305 Priority Family Medical Clinic www.prescotthappyfeet.com | 928.776.9428 3165 Stillwater Dr. | Prescott, AZ 86305 ww.priorityfmc.com | 928.277.0875

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Sanos Wellness 407 E. Sheldon St. | 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 1650 Willow Creek Rd. | 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 City of Hope® Cancer Center Prescott Breast Surgical Oncology Medical Oncology & Hematology Radiation Oncology & Imaging

5430 Landmark Ln. | Prescott, AZ 86301 www.cityofhope.org | 928.493.8809 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 wc.embarkrecovery.com | 928.963.7945

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 Community Pregnancy Center 1124 E. Gurley St. | Prescott, AZ 86301 www.options-az.com | 928.778.7654 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 Prescott 720 N. Montezuma St., Ste. C Prescott, AZ 86301 www.hormonezonemedspa.com 928.813.0366

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

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Q&A

Every day is a new opportunity to do better than the day before it.

Jeanette Rebeske,

LICENSED ESTHETICIAN, SERENITY SKIN SPA HOW DO YOU DEFINE A HEALTHY LIFESTYLE? A healthy lifestyle supports your mind, body and soul’s wellness completely. If something you do to “better yourself” harms any of those systems, it is probably not for the greater good. Harsh diets, overexercising or stressing out never seems to work out in the long run.

HOW DID YOU COME TO PRACTICE IN YOUR CAREER FIELD? I have always had an interest in wellness and finding the best ways to care for the skin. Many years ago, as I was giving

advice to a friend, she said, “Why aren’t you an esthetician?!” The rest (as they say) is history. After 20-plus years of being in this industry, I am still learning new techniques and reading up on studies to better myself as a skin care specialist. I couldn’t have found a profession that fits me better.

WHAT ARE YOUR PRACTICES TO KEEP YOURSELF AND YOUR FAMILY HEALTHY? Eating real, unprocessed food as the majority of our diets, being consistent with getting good sleep,

8 2 PRESCOTT HEALTHY LIVING | VOL . 7, NO. 4

keeping in motion every day and being sure to laugh often! No one is ever perfect with these things, but the things we do most often shape our existence, so the more we can do these things, the better.

HOW DO YOU DEFINE SELF-CARE; WHAT IS YOUR GO-TO WAY OF PRACTICING IT? So often we neglect ourselves in one way or another. It’s so important to check in now and again with ourselves to understand which part of ourselves needs tending to and address it. If you take the time to

ask yourself what is lacking, that’s the first step. Getting a relaxing facial is also a great idea, no matter what!

WHAT ARE YOUR BIGGEST HEALTH, WELLNESS TIPS? Take each day one at a time. Our lives are filled with so many things that we can’t take on everything and be perfect. We will make mistakes and struggle sometimes, but if we give ourselves grace and do our best, we get further then when we shame ourselves for our failures. Every day is a new opportunity to do better than the day before it.

Unleash Your Potential. Move Without Limits. From everyday aches to athletic injuries, Yavapai Regional Medical Center Orthopedics provides complete care for your bones, joints, and muscles. Our specialists, including those skilled in sports medicine, are dedicated to helping you overcome discomfort and regain your mobility. Discover a path to a healthier, more active you. Learn more and find an orthopedic specialist near you at dignityhealth.org/azyavapaiortho

SERVICES

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.

MAI NTA IN YOU R HEA LTH & BEAUTY AT WIL SON AES THE TICS

CONTACT HELLO@WILSONAESTHETICSAZ .COM

928. 350.5484 ❤ @WILSONAESTHETICSAZ

WWW.WILSONAESTHETICSAZ .COM

8196 E. FLORENTINE RD | PRESCOTT VALLEY | AZ | 86314