Livingwell - May 2017 by LOCALiQ

How Many Hours of Sleep Do We Need? LW2 Get the Skinny: Eating for Life LW3 ‘Lifestyle’ Calendar LW4

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May 2017

Trending now: Healthy news just for you KIDS AND TEENS:

Earlier onset of puberty in young girls THE MESSAGE: Over the past 150 years, the age of the onset of puberty has fallen substantially in a number of developed countries. THE SCOOP: Although trends are seen in both sexes, the evidence for females suggests that in northern Europe the age at menarche (first menstruation) fell during the 1800s, then further reduced by up to three years over the last century.

SOURCE: U.S. National Library of Medicine, National Institutes of Health; ncbi.nlm.nih.gov

20s:

Testicular cancer THE MESSAGE: In an article in Men’s Health magazine, Dr. Mark Litwin, M.D., chair of urology at UCLA Medical Center, said that testicular cancer is the most common solid organ malignancy in younger men — and it often shows up during a man’s 20s. THE SCOOP: A regular self-exam is a good way to catch the cancer early. Do a self-exam in the shower, advises Dr. Litwin, adding that men should look for a hard mass growing out of the testicle itself that usually feels like a jagged rock. THE BOTTOM LINE: If you find something, don’t freak out, but do schedule an appointment with a urologist asap. Dr. Litwin notes that the prognosis is typically excellent for testicular cancer, but as with all cancers, early detection is important. SOURCE: Men’s Health; menshealth.com

30 to 40s:

Fight aging with good food, exercise THE MESSAGE: While hormonal changes associated with aging are inevitable, one thing that doesn’t change is the ability for most women in this age group to fend off some health challenges by eating well and exercising. If the gym isn’t your cup of proverbial tea, at least consider stretching. THE SCOOP: Poor flexibility has been associated with arterial rigidity, meaning the heart must work extra hard to pump blood. However, some researchers think that stretching your muscles might also make your arteries more flexible. THE BOTTOM LINE: Dr. Mehmet Oz suggests this stretching exercise: (1) Sit on the ground, legs extended, hip-width apart, with a yardstick positioned lengthwise between your legs so your heels are aligned with the 15-inch mark. (2) Lean forward as far as possible with arms outstretched, sliding your fingertips along the yardstick with the goal of reaching past your feet. (3) Return to the starting position, relax and repeat. SOURCE: Oprah.com; Oprah.com/health

Transform well-being Story by Meghann Finn Sepulveda

eople today are busy juggling the demands of work and home which can be both physically and emotionally exhausting. It’s more important now than ever to maintain positive mental health, which allows people to realize their full potential, cope with the stresses of life, work productively and make meaningful contributions to their communities, according to the U.S. Department of Health and Human Services. There are effective ways to improve your mental well-being and create a better quality of life by nurturing your mind, body and soul.

ways to feed your mind, body and soul

50 PLUS:

Stress relief tips for older adults

THE BOTTOM LINE: Exercise is proven to help improve your health, lift your mood and reduce stress, so try to engage in regular physical activity, even something as simple as a walk around the block. If you’re dealing with bereavement, consider joining a support group. Finally, some experts recommend that folks dealing with high levels of personal stress consider adopting an animal companion, but first, be sure to consider the physical and financial challenges of pet ownership. If taking a pet into your home is too much for you to take on, consider volunteering at an animal shelter for your regular dose of furry-friend therapy. SOURCE: Harvard Health Publications, Harvard Medical School; health.harvard.edu/blog/author/ hgodman —Reported by Paula Hubbs Cohen

Focus on the body’s ability to heal itself

Since the 1800s, medical professionals have seen a connection between the mind, body and soul and overall physical health, which starts with the practice of good self-care. “One of the most important things a person can do is get an adequate amount of sleep to rejuvenate the body,” said Lori Kemper, D.O., dean of the Arizona College of Osteopathic Medicine at Midwestern University. “This can range between 7 and 9 hours per night.” Another key contributor: a healthy diet. “Reduce your intake of carbohydrates to decrease your risk of gaining weight but keep healthy fats and whole dairy,” Kemper said. “Add foods that contain natural antioxidants like blueberries or purple carrots to help the body fight infection and increase brain function, along with fiber to promote a healthy intestinal tract.” Be sure to also stay hydrated and limit daily alcohol consumption to one drink or less for women and two drinks or less for men.

THE MESSAGE: For older adults, stress can be due to factors such as losing a spouse, retirement and financial issues, managing chronic illness, becoming a caregiver and more. THE SCOOP: Uncovering the source(s) of stress is critical since tailored treatment works best. For example, if insomnia is a stressor, a type of cognitive behavioral therapy called CBT-i might help. According to Harvard Health Publications, the American College of Physicians now recommends CBT-i over medications as first-line treatment for insomnia. If disability is a source of stress, changes in the home environment might help make life easier. Local councils on aging can be a great source of help and information.

Photos by Rick D’Elia

Benefits of meditation Meditation can help carry you more calmly through your day. When you meditate, you may clear away the information overload that builds up and contributes to your stress.

The emotional benefits of meditation can include: • Gaining a new perspective on stressful situations • Building skills to manage your stress • Increasing self-awareness • Focusing on the present • Reducing negative emotions • Increasing imagination and creativity • Increasing patience and tolerance Source: Mayo Clinic

!WELL-BEING, continued on page 5

Practice daily mindfulness

To alleviate stress and anxiety, consider individual or guided meditation to rest, restore calmness, promote clarity and create inner peace. The ancient art also provides many emotional benefits to improve overall well-being. “Meditation allows people to be more present in their lives,” said Mary Beth Markus, a certified yoga instructor, licensed massage therapist and owner of Desert Song Healing Arts Center. “Learning to breathe is an important tool that helps you gain more focus and energy.” Meditation focuses on different types of breathing techniques, by bringing more oxygen and energy into the body to create an environment of stillness and quietness. “When you connect with your essence, you can find more joy and happiness and start to heal,” Markus said. “You relate better to others, reduce stress levels, become more self-aware, balance your emotions and increase work performance.”

Keep a healthy mind

Connect with others

Seek a spiritual connection

Mental health and well-being are fundamental to our collective and individual ability as humans to think, emote, interact with each other, earn a living and enjoy life, according to the World Health Organization (WHO). There are also significant health benefits to maintaining mental soundness. “We know there is a connection between stress and high blood pressure, hypertension and diabetes,” Kemper said. “Cognitive behavioral therapy allows people to handle stress better and think more clearly, and is often as effective as medication.”

Maintaining social relationships can also be beneficial to your psychological well-being, which has as much impact on physical health as blood pressure, smoking, physical activity, and obesity, according to the American Society on Aging. “Take time to interact with others,” Kemper said. “Enjoy conversations with your spouse or family members at the dinner table.”

Spiritual support can help people find hope and meaning and receive encouragement and comfort during times of sickness or despair. “Sometimes people need reassurance and a sense of direction,” said David Yanez, chaplain at Banner Baywood Medical Center and Banner Heart Hospital in Mesa. “It might just be as simple as finding a friend who can listen or be there to hold your hand without judgement.” On-site chapels at Banner Health hospitals provide a quiet place for patients and family members to clear their minds and reflect. “You can also find solitude outdoors,” Yanez said. “Our natural surroundings can be inspiring.”

Photo above: From left, Tom Moroun, Owner Mary Beth, Suzanne Ticknor and Cindy Burnington in a combination meditation and yoga class at the Desert Song Healing Arts Center in central Phoenix.

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THE BOTTOM LINE: Factors contributing to this fall include changes in social structures and a combination of public health successes such as improved childhood nutrition and improved health status through vaccinations and more.

2 | Livingwell | May 2017

Posed to make a difference By Pat Whitney

A RICK D’ELI

Yoga

Tom Moroun joins in meditation in a combination meditation and yoga class at the Desert Song Healing Arts Center in central Phoenix.

Healing and enlightenment benefit both mind and body By Pat Whitney

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1. Anyone suffering from stress-related issues 2. Those new to an exercise routine 3. Older adults who don’t want to pursue higher impact exercises “Over the years, I’ve had many patients tell me how yoga had transformed their lives from pure misery to an enjoyable, pain-free existence. After hearing these stories over and over, I became a believer.”

Yoga for cancer program Four and a half years ago, the MD Anderson Cancer Center started yoga for cancer patients. The activity level is generally a gentler, more restorative yoga, says MD Anderson veteran instructor Laurie Trigilio. Yoga helps clear out cancer treatment toxins, increase blood flow, balance the glands and enhance the body’s lymphatic flow. For patients undergoing chemotherapy and radiation, it helps strengthen the body, boost the immune system and produce a sense of well-being. “Patients work on their balance,” Trigilio says. “They sit and breathe. They embrace life. They know and honor each other. And they comfort each other when they lose their hair. “Cancer is a wake-up call. Patients ask: ‘How can we reduce stress and improve our immune system?’ “Yoga…it gives you the gift of lightness to life.”

Wake up call Your sleep: It’s Nothing to Yawn About

Infant 14-15hrs

“P

Preschoolers 11-13hrs

How many hours of sleep do we need?

Teenagers 8.5-10hrs Adults 7.5-9hrs www.pmsleepcenters.com

By David M. Brown

Toddlers 12-14hrs

School Children 10-11hrs

Valley yoga instructor Ashley Colloton Loescher has practiced formal meditation and yoga since 2000. She recently designed a yoga teacher training program for Mountainside Fitness. Graduates earn the minimum required Yoga Alliance 200-hour credential to teach. “My motivation was to compile years of study and share with others what worked for me in achieving a sense of well-being, so they can share with others,” she says. “In doing so, we are creating a sense of unconditional love, acceptance and belonging.”

• Stimulates parasympathetic nervous system • Strengthens compromised bones • Oxygenates heart • Reduces inflammation • Aids in relaxation • Fights insomnia • Helps digestion • Reduces fatigue

in the body, lowering stress and creating a healthier dynamic between mind and body. “Not only does stress release harmful chemicals into the body, but it also creates muscle tension, especially in the neck, that can lead to poor posture and accelerate wear and tear on the discs. “Yoga is especially effective at keeping the body both strong and flexible. Muscle strength is important because stronger muscles build stronger bones and help Doctor’s perspective stave off osteoporosis, in addition to Dr. Igor Yusupov, founder of Arizona Brain and Spine Center in 2010, is a huge supporting the overall skeletal structure and taking pressure off of tendons, and proponent of yoga and meditation. even vertebral discs. And beyond prevent“The practice helps to center the mind and keep the body strong,” says Yusupov, ing problems, I have had patients who a neurosurgeon committed to minimally- avoided disc fusion surgery by adhering to regular yoga practice. invasive techniques that allow for faster “We all know that life gets frenzied – recovery. “Yoga, in particular, promotes there’s work, family, finances and it can flexibility and muscle tone to help avoid joint injury, and posture to help maintain all take its toll. But regular yoga and meditation can help the mind stay focused proper skeletal alignment. Plus, it’s a on the present, rather than wandering to great, low-impact way to build strength worries of the future or past. at any age. Paired with meditation, the “Meditation is growing in popularity two are a powerful force for psychological well-being. They can be great for anyone for a good reason. The body of evidence for the benefits of meditation includes in any state of health.” “Yoga has a built-in focus on the breath, everything from lower blood pressure and improved immune system to better which has been shown to help calm the memory and increased focus. mind. Training the brain to slow down, focus on the present and breathe through challenging poses all carries over to Who gains most everyday life.” Yusupov suggests three main groups who By aligning breath with movement, he have the most to gain from regular yoga points out that regular yoga practice can and meditation: help to calm the mind and relieve tension

Newborn 12-18hrs

Last year, 36.7 million Americans practiced yoga. That’s up from 20.4 million in 2012 – an 80 percent increase, reports 2016 Yoga Journal and Yoga Alliance. And, for every yoga teacher, two more are in training.

Other benefits of yoga:

t 44, Jackie Labanok was diagnosed with stage III breast cancer. The mother of two children, ages 5 and 8, underwent chemotherapy, a bilateral mastectomy and a total hysterectomy. The disease and treatments ravaged her mind and body. Especially debilitating was the insomnia. Labanok looked to the ancient spiritual science of yoga for help. “My cancer was a physical and emotional roller coaster. Yoga saved my life.” Seven years later, Labanok teaches yoga to other cancer patients at Banner MD Anderson Cancer Center in Gilbert. She helps survivors take control of their bodies and breathing to relocate their sense of calm. “I underwent a huge transformation. Now I teach others that they have the opportunity to go inside, transform and empower themselves. I had so much support. This is my way of ‘paying it forward.’”

oppies will make them sleep.” The Wicked Witch of the West induced sleep to try to keep Dorothy, Toto and crew out of Oz, but, for everyone else without a nasty pointed hat, sleep is that good magical land: a must-visit for physical health and emotional well-being. Sleep should be our No. 1 priority, said Lauri L. Leadley, RPSGT, president and clinical sleep educator for Valley Sleep Center. “Many people these days are busy and cut sleep when they shouldn’t,” she said. “I just heard on Fox News that if you sleep more your paycheck will be larger. Many employers are installing nap rooms encouraging their teams to restore.” Think of your brain as a cell phone, she suggested. “We need to plug in to recharge our bodies, and sleep is the only way to recharge our body and restore our metabolism.” The service charge for this phone could be fewer overall minutes for you. “If you are not getting the sleep you need, it can become a critical health problem,” she said, citing

is taking the country by storm.

Mountainside Fitness currently has 11 students in training at Desert Ridge. The second teacher training begins August 1 at Arrowhead. “Our intention is to provide participants with the tools needed to create a healthy lifestyle while developing a skill set that will allow them to guide others in their own journey.”

Loescher teaches regularly scheduled classes, open to all members, at Peoria, Arrowhead, Carefree and Desert Ridge. Mountainside Fitness has 14 locations with hundreds of yoga instructors. The community’s response has been inspiring, an example of working together as a collective whole, she adds. She credits participants’ t and dedication and Mountainside Fitness for a space to grow, learn and study. “Traditional medicine treats disease. I believe it is possible to feel unwell, even though you’re not sick. Therefore, yoga is a great option and complement to cultivate mindfulness and restore balance physically, mentally and emotionally.”

More info WHAT: Mountainside Fitness Yoga Teacher Training; Classes are from Aug. 1 - Nov. 16. Meets every Tuesday, Wednesday and Thursday from 12-3:30 p.m. WHERE: Mountainside Fitness Glendale (Arrowhead) WHEN: Registration opens Monday, May 15 and closes Friday, July 28 COST: $2,750. Register early to save up to $250. Payment plans available. For more information, contact Ashley Colloton Loescher at acolloton@gmail.com or call 528-470-0528. Check out @ashleycollotonyoga on Facebook.

obesity, cardiovascular disease, stroke, diabetes and cancer. For optimal health, go to bed at the same time each day and wake up at the same time each day, she said. . No gender differences in required sleep time are documented, but men are 50 percent more likely to have sleep apnea than women until post-menopausal age, while at menopause women become just as likely as men to develop the disorder, she said. Quality sleep? A recent report in “Sleep Health” suggested that excellent determinants of this are sleeping at least 85 percent of the total time in bed; falling asleep in 30 minutes or less; waking up no more than once per night; and being awake for 20 minutes or less during your overall sleep time after initially falling asleep, Leadley said. The National Sleep Foundation recommends several other ways to improve your sleep quality (sleepfoundation. org/sleep-tools-tips/healthy-sleep-tips), she said. For one, the bedroom should be for sleep and sex, not for TV and computers. Remove those electronics from your room, and dim your alarm clock, as the light emanating from them negatively impacts REM (Rapid Eye Movement) or deep sleep. And, stay cool: Keep your bedroom between 60 and 67 degrees Fahrenheit. And, two to three hours before bedtime, avoid alcohol, heavy meals and cigarettes. Make sure you have a quality mattress, clean and comfortable sheets, pillows and blankets. Keep pets and children out of your bed. And, before bed, urinate and avoid drinking large quantities of liquid. We have it all backwards,” Leadley said. “Sleep needs to be made our top priority –– even above diet and exercise.”

May 2017 | Livingwell | 3

Get the skinny: Eating for Life

REMEMBER THAT BEAUTY IS ACTUALLY LIFE DEEP.

By Debra Gelbart

t won’t be a surprise to learn that a healthy diet is the cornerstone of lifestyle steps toward reducing the risk of cancer. What may be surprising is how registered dietitian Tracy Crane, Ph.D. emphasizes the role of good choices in preventing cancer. “Approximately onethird of some of the most common cancers (breast, prostate, colorectal, liver and endometrial) in the U.S. could be prevented,” she said, by following three simple recommendations: 1) eat a healthy diet, 2) be physically active and 3) maintain a healthy weight. And of course, she added, don’t use tobacco products.

An ideal number Recent research shows that an estimated 660,000 premature cancer deaths were attributable to consuming less than 800 grams per day (about three cups) of vegetables and fruit, said Crane, of the College of Nursing and Arizona Cancer Center at the University of Arizona in Tucson. The research suggests that the lowest cancer risk is associated with 7.5 servings per day of vegetables and fruit. A serving is most often considered to be one-half cup. “When you add vegetables and fruit to your diet, you are adding not only cancer-fighting ‘phytochemicals’ (biologically active compounds found in plants), but fiber as well,” Crane said. “Fiber helps to maintain blood glucose levels, reduces circulating cholesterol in the blood and increases satiety.”

Colorful advice Here’s an easy way to think about eating fruits and veggies for cancer prevention: Eat the rainbow. “The most well-known pigment associated with cancer prevention is beta-carotene, found in orange vegetables like

carrots,” said Angela Kay Yung, R.D., a registered dietitian at the University of Arizona Cancer Center in Tucson. Other phytochemicals contribute red, purple, and even white colors to plants and have unique nutritional properties, such as reducing inflammation, Yung said. These important elements include carotenoids, found in orange, yellow, and red vegetables and sulfur-containing compounds (called glucosinolates) in cruciferous vegetables like broccoli, cabbage and kale. Glucosinolates may help guard against cancer. Limonene, found in citrus—specifically whole fruits—“is responsible for the strong smell when you peel an orange,” Yung said. In addition, sulfur is necessary for proper development of connective tissue and helps skin maintain structural integrity. To reduce the risk of cancer, “the goal is a pattern of eating that is rich in diverse plant foods, with lean proteins (cooked appropriately and avoiding processed meats) and whole grains, in amounts that support a health body weight,” said Cynthia Thomson, Ph.D., R.D., the director of the University of Arizona Canyon Ranch Center for Prevention & Health Promotion in the Mel & Enid Zuckerman College of Public Health at the University of Arizona. A formula to follow for optimal health might be this every day, Thomson suggested: 4+ servings of vegetables; 2 servings of fruit; 3 servings of whole grain and 2 servings of lean protein (including legumes and beans), plus spices, herbs and natural flavorful seasonings.

6 cups of cauliflower florets cut into 1-inch florets 3 garlic cloves, smashed 2 tbsp of olive oil 1 tsp turmeric 1 tsp ground cumin Kosher salt, to taste 1/4 teaspoon crushed red pepper flakes 2 tbsp chopped cilantro Olive oil spray, such as Pam

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Ingredients:

NEVER GET OLD.

Recipe

Instructions: 1. Preheat the oven to 450°F. 2. Cut the cauliflower into 1 inch florets and combine with garlic in a large bowl. Drizzle with 1 tbsp of olive oil. 3. In a small bowl, combine turmeric, cumin, pepper flakes, and salt. Toss with the cauliflower. 4. Spray sheet pan with olive oil and spread the cauliflower out in an even layer. Spray the cauliflower with additional olive oil. 5. Bake, stirring occasionally, until browned on the edges and tender, approximately 25 minutes. Remove from the oven and sprinkle with cilantro.

It’s hard to get old when you’re too busy

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Go online for more info: LivingWell@azcentral.com SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Take advantage of opportu-

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more about various aspects of your health — from A to Z. Every effort has been

STROKE CHECK DAY May 9, 9 a.m. Mountain Vista Medical Center 1301 S. Crismon Rd., Mesa 877-924-WELL (9355)

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CHAIR YOGA Various dates, times & locations Ironwood Cancer & Research Centers IroonwoodCRC.com

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NEW MOM SUPPORT May 9 & 25, 10:30 a.m. Banner Del E. Webb 14502 W. Meeker Blvd., Sun City West 623-524-4334

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UNDERSTANDING VACCINES May 20, 10 a.m. Mountain Vista Medical Center 1301 S. Crismon Rd., Mesa 877-924-WELL (9355); MVMedicalCenter.com

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Living Well A-Z usually publishes on the first Wednesday of the month. From A to Z, we tackle a broad range of health issues and offer resources to find more specific information.

LOOK GOOD FEEL BETTER Various dates, times & locations Ironwood Cancer & Research Centers IronwoodCRC.com; 480-855-2224 STROKE SCREENINGS Various dates, times & locations Abrazo Community Health network 844-361-8285 TAI CHI Various dates, times & locations Ironwood Cancer & Research Centers IroonwoodCRC.com WALKING GROUP Various dates & locations By Humana; 480-325-4707

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YOGA FOR RECOVERY May 3, 10, 17, 24 & 31, 6–8 p.m. Deer Valley Medical Center 19841 N. 27th Ave., Phoenix HonorHealth.com; 623-780-4673 HEARTFULLNESS MEDITATION May 4, 11, 18 & 25, 5:30–6:30 p.m. Ironwood Cancer & Research Centers 685 S. Dobson Rd., Chandler IronwoodCRC.com; 480-340-4013 MEDITATION FOR HEALING May 4 & 18, 6–7 p.m. Deer Valley Medical Center 19841 N. 27th Ave., Phoenix HonorHealth.com; 623-780-4673 FREEDOM FROM SMOKING May 8, 15, 22, 29 & June 5, 4–6 p.m. HonorHealth Virginia G. Piper Cancer Center 10460 N. 92nd St., Scottsdale Register: 623-580-5800; HonorHealth.com General Manager: CAMI KAISER, CKaiser@RepublicMedia.com Creative Development Director: ISAAC MOYA, IMoya@RepublicMedia.com

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May 2017 | Livingwell | 5

TIPS FORYOUR TOTALLY-WORTH-IT LIFESTYLE

RICK D’ELIA

BROUGHT TO YOU BY

Jyothsna Moudgal, above left, Anne Landers, above right, and Elizabeth Blements, right, make a fruit smoothie with a bike-powered blender at an Earth Day event at Junior Achievement in Tempe.

Smoothie bike makes employees thirsty for health Seriously fun events spark wellness By Joan Westlake

he laughing, rowdy staff uproar at the Tempe offices of Junior Achievement of Arizona wasn’t your typical nutrition lecture. Employees lined up to fill a cup with fresh fruits, vegetables and coconut water or almond milk. Then, the concoction was placed on a blender mounted above the front wheel of a stationary bike and the employee pedaled to power the blender. Michele Jeffery, relationship development manager at the Cancer Treatment Centers of America offices in Goodyear, said the smoothie bike is one of the most entertaining of the Prevent Aggressively programs offered at no cost by CTCA to employers with Blue Cross Blue Shield of Arizona or Cigna health plans. Materials about the benefits of juicing as well as seed packets, Arizona planting schedules, cycling head/wrist bands and smoothie recipes are materials distributed at the activity. “Our employee-led, Fun Committee — yes that is its name — plans these each month,” said JA President Katherine Cecala. “We are a nonprofit so the committee finds very creative and inexpensive ways to get together for personal development and team building.” Debbee Donahue took the lead planning the April Fun Committee event. Mel White, one of the first employees on the smoothie bike, said it “was pretty neat” and added that these events offer something a bit different each time and a welcome break over the lunch hour. The 2:30 p.m. slump is when Mailaika Roemer, co-lead of the HealthAhead Committee at GE Capital, scheduled their recent smoothie bike event. The committee had been holding smoothie happy hours but with the bike, they turned it into a taste competition. Employees made their smoothies and passed out samples. First-, second- and third-place winners received gift cards. “We have a wealth of wellness information,” said Jeffery of CTCA. “The Prevent Aggressively programs are about positive energy, doing good things for yourself and making good choices. We work with

3 ways to simplify nutrition Beth Farnsworth, a nutritionist at Banner Thunderbird Medical Center, shares three tips to simplify food choices to support your active lifestyle:

Sam Alpert of Phoenix, enjoys a smoothie made with a bike-powered blender. employers to personalize activities for their audience. A lot of them have been offering wellness programs for awhile and are looking for ways to make the information, new, fun and interesting. ” In addition to the smoothie bike, she says team challenges are always energizing. To encourage walking, trying to top another department is more motivating than just counting steps each day. “With our Team Step Challenges, it is always ‘Game on!’ And, we are exploring some new software for a Zombie Walking Competition,” said Jeffery. “Our 20-footlong, inflatable Nolan the Colon is a crazy but effective way to get people to ask questions about colon examinations.” Carrie Lumia, wellness and volunteer coordinator for the city of Goodyear, said the city, which has been partnering with CTCA since 2013, is very proactive with a focus on the city residents and employees thriving. She added, “We are planning a benefits fair and including the smoothie bike… who wouldn’t love that!”

!WELL-BEING, continued from the cover

Stress reduction through self-hypnosis

elf-hypnosis is the natural state of extreme relaxation and awareness in which the subconscious mind is in charge and available. There are many benefits to self-hypnosis including: • Relieving stress, depression and anxiety • Improving memory and sleep disorders • Minimizing pain and calming nerves. Join Carol-Ann Henritze, certified clinical hypnotherapist at Sun Health, as she guides a two-class series of applying the tools of self-hypnosis, diaphragmatic breathing, visualization and affirmations on Wednesday May 17 and Wednesday May 31 from 1:30 to 3 p.m. at THE COLONNADE, located at 19116 Colonnade Way in Surprise. The nonrefundable class fee is $40.

Banner CORE Center for Orthopedics offers a full range of orthopedic care in Arizona. It’s care, simpliﬁed. RICK D’ELIA

Learn more at sunhealth.org.

Classes Upcoming mindful meditation classes taking place in May at DESERT SONG HEALING ARTS CENTER, 3232 North 20th Street, Phoenix, AZ 85016: INTRO TO MEDITATION A THREE-WEEK SERIES Tuesdays, May 9, 16, 23 7:15 to 8:15 p.m. $35

PARTNERS MINDFUL STRETCH AND MASSAGE Friday, May 19 7:15 to 9:30 p.m. $50 per couple

WEEKLY TAI CHI CLASSES Every Wednesday at 10:15 a.m. and 7:15 p.m. Every Friday at 10:15 a.m. Learn more at desertsongyoga.com.

To ﬁnd an Orthopedic Doctor near you, call 602.346.9827 or visit www.bannercorecenter.com/makeanappointment

You don’t have to live with chronic neck or back pain. Reserve your space today for our SPINE SEMINAR.

Pinched nerve Bulging/herniated disc Scoliosis Spinal stenosis Other chronic conditions

If you’ve been told you might need neck or back surgery, this seminar is for you. Led by physicians from Laser Spine Institute, you will: • Learn about the source of your spine pain • Explore treatment options, including minimally invasive spine surgery that uses a less than 1-inch incision • Have a preliminary evaluation with one of our physicians

11 A.M., SATURDAY, MAY 13 Laser Spine Institute 8888 E. Raintree Drive, Scottsdale, AZ 85260

ON-SITE NO-COST MRI REVIEW*

Bring your MRI for a review by a medical professional to determine if you are a candidate for one of our procedures.

Seating is limited, so reserve yours today.

5286-042117-TO

Call 1-855-882-5907 or visit SpineSeminar.com today.