Scottsdale Health July 2019

online.magazines

07/19

allyouneedforhappiness.com

FROM

WEIGHTS TO

WAVES

Post-workout hairstyles

5 HEALTH

BENEFITS OF

COFFEE

DITCHING

DAIRY

3 reasons to cut it

out for good

Koya Michelle

An inside look at the

passionate trainer’s

mission to empower

and inspire women

everywhere

RICHMAN MEDIA GROUP


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content

/ July 2019

46

Koya

Michelle

The trainer and

fitness competitor

talks empowering

females

everywhere

10 ed note

16 health

Sleep schedules,

dog and owner

stress, depression in

women, unhealthy

fashion, sugary and

energizing drink

warnings, meat

consumption, and

counting coffee cups

20 list

The benefits of

coffee

22 splurge

Surf’s up

24 cook

Peach bruschetta

50

Gyda

Houser

The woman

showing others

there is no limit

to what you can

accomplish

26 food

Tropical tastes

28 weight

loss

News to know

4 ScottsdaleHealth 07/19


out for good

RICHMAN MEDIA GROUP

allyouneedforhappiness.com

Koya Michelle

An inside look at the

passionate trainer’s

mission to empower

and inspire women

everywhere

content

/ July 2019

32

36

30 solo

scottsdale

Meet Emily

32 muscle

Bosu burn out

34 balance

Calm your commute

36 nutrition

Ditching dairy

38 scottsdale

soul

An ahi tuna salad,

True Food’s new app,

a new book about

tea, new dishes at

Café Zupas, and

healthy dog treats

40 life

A musical workout,

yoga clothes

for men, Pilates

on-demand,

streaming spinning,

Morning Meltdown

100, and Pita

Jungle’s summer

additions

07/19

FROM

WEIGHTS TO

WAVES

Post-workout hairstyles

5 HEALTH

BENEFITS OF

COFFEE

38

DITCHING

DAIRY

3 reasons to cut it

ON THE COVER:

Koya Michelle, photo

by James Patrick,

www.jamesphoto.com.

6 ScottsdaleHealth 07/19


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content

/ July 2019

45

52

42 toys, tech

& gear

Blending in

44 crazy 8s

Holidays in July

45 funnies

Get ready to work

those abs

52 relating

Marriage after

addiction

54 beauty

Post-gym hairstyles

57 event

Vikara Events

58 endurance

Training in the heat

58

8 ScottsdaleHealth 07/19


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ed note

/ July 2019

MICHAEL FITZMAURICE, MD

Founder of the Fitzmaurice Hand Institute

Double Board Certified Hand Surgeon

When you've suffered a hand or wrist

injury or need immediate care for

persistent joint or nerve pain in your

hands, wrists, or forearms, Hand & Wrist

Urgent Care in Scottsdale is a quick and

cost-efficient alternative to the

emergency room.

We provide fast diagnosis and

specialized treatment for injuries to the

fingers, hands, and wrists by one of the

top hand surgeons in the country – Dr.

Michael Fitzmaurice. Our patients are

evaluated as soon as possible and may

receive on-site x-rays or ultrasound for

an effective diagnosis and treatment

plan. If necessary, minimally invasive

surgery can be performed within the

same day to ensure the best possible

outcome.

At our center, we treat a wide range of

hand and wrist injuries, including (but

not limited to) the following:

• Lacerations

• Fractures

• Broken bones

• Contusions

• Dislocations

• Sprains

• Nerve damage

• Tendon injuries

Skip the stress, excessive wait times,

and costly appointments at a hospital

emergency room. Get the urgent care

you need for the fastest recovery

possible at Hand & Wrist Urgent Care!

Our cover star, Koya Michelle is all about

girl power. Her mission is to lift women up,

empower them and help them build their

strength mentally and physically, and she’s

doing that through her online training

program as well as her group and personal

training locally. On page 46, she shares what inspires her to help

females and where her inner strength comes from.

Speaking of getting strong physically, page 32 showcases a

workout using only a Bosu ball. With just five moves, you’ll work

the entire body. And for those looking to nourish their minds,

page 34 showcases tips to rid your car ride of road rage and calm

your commute to and from work.

In the world of food and beverage, we’re sharing health

benefits of coffee (page 20), healthy tropical tastes from local restaurants

(page 26), three reasons to eliminate dairy from your diet

(page 36), and a recipe for gluten-free peach bruschetta (page 24).

For those of you who regularly train outside – whether you

like to hike, run or bike – doing so in the height of the summer

heat can be difficult or unappealing, but it’s not undoable. Flip

to page 58 for tips and tricks to continue your outdoor training.

Whether you’re outside or in the gym, it’s difficult to look your

best after a sweaty workout. Drybar shares five simple post-gym

hairstyles on page 56.

Best,

Gabby Leighton

Editor-in-Chief

gabby@richmanmediagroup.com

Find our magazine on Facebook!

BioMed

REJUVENATION

center for anti-aging & regenerative medicine

480.771.1498

8841 E Bell Rd. #102

Scottsdale, AZ 85260

UrgentHand.com


Fitzmaurice

H AND

I NSTITUTE

MICHAEL FITZMAURICE, MD

Founder of the Fitzmaurice Hand Institute

Double Board Certified Hand Surgeon

Dr. Fitzmaurice’s advanced regenerative medicine techniques provide

natural and long-lasting relief from hand and wrist conditions.

Dr. Fitzmaurice’s advanced regenerative medicine techniques,

including platelet-rich plasma (PRP), stem cells, and

hyaluronic acid, provide natural and long-lasting relief from

carpal tunnel, trigger finger, tennis elbow and thumb arthritis

among many other hand and wrist conditions.

His passion for customized patient care and innovative

techniques have redefined his specialty and made him one of

the most sought-after hand surgeons in the country.

Dr. Fitzmaurice is also a pioneer; he personally developed a

line of nutritional supplements and patented surgical

techniques to improve the safety and efficacy of hand

surgery. When combined with regenerative medicine

treatment, severe conditions that affect the hand can be

alleviated and eliminated in the most effective ways possible

for each patient.

SPECIALTIES

- Carpal Tunnel Syndrome

- Cubital Tunnel Syndrome

- Trigger Thumb

- Trigger Finger

- Dupuytren’s Contracture

- De Quervain’s Tendinitis

- Thumb Arthritis (CMC Joint)

- Tennis Elbow

- Wrist Pain

480.372.9410

8841 E. Bell Rd. STE #201

Scottsdale, AZ 85260

FitzHand.com


PUBLISHER

Bill Richman

#1 Rated Tour & Activity on

VICE PRESIDENT OF OPERATIONS

Stacey Richman

EDITOR-IN-CHIEF

Gabby Leighton

CREATIVE DIRECTOR

Anthony Cox

ADVERTISING ART DIRECTOR

Lalo Reyes

ADVERTISING COORDINATOR

Stacey Richman

CONTRIBUTING WRITERS

Chris Cohn, Lewis Elliot, Mandy Holmes,

Jess Hutchens, Elizabeth Liberatore, Sarah Merkle,

Kelly Potts, Erica Ptak, Andrew Robertson

PHOTOGRAPHY

David Apeji, Mark Morgan, James Patrick, Erica Ptak

HOW TO CONTACT US

EDITORIAL

gabby@richmanmediagroup.com

ADVERTISING

480.229.3122

bill@richmanmediagroup.com

It’s How We Roll!

SUBSCRIBE

www.allyouneedforhappiness.com

Scottsdale’s

OFFICIAL Old Town

Segway Tour!

855-SEG-TOUR

www.

ScottsdaleSegwayTours

.com

10632 N. Scottsdale Road Suite B-215

Scottsdale, AZ 85254

480.229.3122

© 2019, RICHMAN MEDIA GROUP, LLC. ALL RIGHTS RESERVED.

SCOTTSDALE HEALTH DOES NOT OFFER ANY OF THIS INFORMATION AS A SUBSTITUTE FOR

PROFESSIONAL MEDICAL, FITNESS OR HEALTH ADVICE. PLEASE CONSULT YOUR DOCTOR

BEFORE USING ANY EXERCISE OR NUTRITION ROUTINE.

12 ScottsdaleHealth 07/19


ONE TIME ONLY

ALL CUSTOM &

DESIGNER BRANDS

EVERYTHING IN STORE

*LOOSE DIAMONDS NOT INCLUDED


A Transformation Story

Real results from a real patient of The Hormone Zone

The Hormone Zone’s Cristina

Romero-Bosch and John A.

Robinson have over 24 years of

combined experience in naturopathic

medicine. They are experts

in weight management, hormone

replacement therapies and sexual

regenerative medicine. Their

goal is to help patients discover

and maintain optimal health. For

Paul, a 51-year-old patient of

Robinson’s, the latter could not

be truer. At his sister’s recommendation

and after struggling to lose

weight for years, he sought help

from The Hormone Zone in 2017.

Fast-forward to today, Paul has

lost more than 40 pounds and

has regained his zest for life.

WHAT MOTIVATED YOU TO

GO TO THE HORMONE ZONE?

I felt like my metabolism was

beyond slow. I was sluggish and

couldn’t lose weight despite

exercise and dieting. I was tired,

my libido was low, and I didn’t

feel like myself. It was time to get

my life back.

SHARE WITH US A BIT

ABOUT YOUR WEIGHT

LOSS JOURNEY WITH DR.

ROBINSON.

To start, Dr. Robinson performed

a comprehensive lab analysis

and measured my metabolism.

He thoroughly explained my

results to me in a way that other

doctors never did before. After

diagnosing a thyroid disorder, Dr.

Robinson put me on a natural

prescription of thyroid hormones

and gave me a specific regimen

of supplements. My energy,

motivation and focus instantly

improved. He provided me with

a comprehensive health plan;

he didn’t just tell me what to do

but how to be successful and

do it right. Every time I see him

at The Hormone Zone there is

something else that we work on

together to optimize my health. I

feel fantastic and motivated!

WHAT DO YOU WANT

PEOPLE TO KNOW ABOUT

DR. ROBINSON AND THE

HORMONE ZONE?

I constantly rave about Dr.

Robinson and The Hormone

Zone to friends, colleagues

and anyone who will listen! Dr.

Robinson truly wants to optimize

a person’s health, with the goal

to maximize how you feel and

your health potential. Plus, the

rest of the staff is great! All the

other doctors that I have worked

with are extremely friendly

and helpful. They are professional

and really care about your

success.

Learn more about Paul’s

healthful journey at www.

hormone-zone.com/blog.

Contact The Hormone Zone

at 480.338.8070 or www.

hormone-zone.com, 9377

East Bell Road, Suite 361,

Scottsdale, 85260.

DISCLAIMER: This is an actual

successful patient from The Hormone

Zone. These results occur all the time

at The Hormone Zone, but in medicine,

there is no guarantee.


There is no silver bullet. There is no magic wand. You can’t snap your fingers or wiggle your nose

to make it happen. If you want to help kids succeed, it takes a base of operations, and trained

professionals, and innovative teaching strategies, and career counseling, and help with math, and fun,

and games, and tech, and science, and exercise, and college prep, and mentoring, and hopes, and

dreams, and on, and on, and on.

It does not take one of these things. It takes all of them. Because when it comes to building great

futures for our children, good enough is never enough.

We are the Boys & Girls & Tech & Tutoring & STEM & Arts & Music & So Much More Clubs of Greater

Scottsdale. We don’t just do one thing. We do whatever it takes.


news

/ complied by Kelly Potts

Scheduling

Matters

Researchers recently

studied the relationship

between

variability of sleep

pattern and the

development of

metabolic risk factors,

finding that

having a regular pattern

of going to bed

and waking up could

be protective of

metabolic health. The

study, published in

the journal Diabetes

Care, examined

2,003 people aged

between 45 and 84

years. The report

found that for every

hour of day-to-day

variation in bedtime

or length of sleep,

there was a 27%

raised risk of developing

metabolic risk

factors. Metabolic

syndrome is a cluster

of health conditions

that can increase

the risk of developing

Type 2 diabetes,

stroke, heart

disease, and other

serious illnesses.

Source: www.

meticalnewstoday.com.

Animal

Behavior

New research suggests that a dog’s stress

mirrors its owner’s stress, especially within

dogs and humans who compete together. The

new study, published in Nature’s Scientific

Reports, surveyed 58 dogs and their owners

over the course of months to see how stress

hormones in both changed over time. The

owners answered questions about their traits

and the traits of their dogs, and researchers

also looked at hair samples from the dogs

and their owners. They found that dog cortisol

levels seemed to mirror the personality

traits of their owners. The research brings

the question: Could dogs also influence

human stress levels over time?

Source: www.npr.org.

Women Woes

Depression is just

the start of it for

women, according

to research done by

The University of

Queensland. A study

conducted there

found that women

who experience

symptoms of depression

are at risk of

developing multiple

chronic diseases,

such as diabetes,

heart disease, stroke

and cancer. The

research suggests

depression and chronic

diseases share a

similar genetic or biological

pathway.

Source: www.sciencedaily.com.

Fashion Fallout

Cupcakes, cookies, donuts – oh my! When looking around

the children’s clothing section in any given store, you may

find shirts displaying dancing, happy cupcakes or slices

of pizza riding skateboards. A new analysis published in

a pediatric journal revealed that when kids see or wear

clothing depicting these unhealhty treats as having fun, or

“being cool,” they are more likely to associate the foods as

fun. The more these foods are seen as accepted, the more

concerned researchers are that children will be more likely

to reach for the unhealthy foods over fruits and veggies.

Source: www.sciencedaily.com.

16 ScottsdaleHealth 07/19


PAINLESS FIX FOR RECEDING GUMS!

Pinhole Surgical Technique

CASE OF THE MONTH: Pinhole Surgical Technique ® by Dr. Erik Svans: 6 month Post Op

DON’T BE THE BEFORE

WHEN YOU CAN BE THE AFTER!

A University Study revealed that 89% of patients over 20 years old have gingival recession. If you are concerned about receding gums

due to gum disease or have gum recession because of aggressive brushing, smoking or medications, turn to Dr. Erik Svans, a Certified

Pinhole Surgical Technique® Provider. This surgical treatment rebuilds the gum line without cut and suture surgery. You can walk out of

our office with a beautiful new smile in a single visit! In fact, the Pinhole Surgical Technique® is often called the “Lunchtime Gum Lift” as it

takes as little as an hour to perform and is done under local anesthesia so you can return to work after your appointment.

BEFORE

AFTER

CONTACT US FOR A FREE CONSULTATION 480.219.8760

For everything you need to know about this

amazing procedure, visit www.PinholeAZ.com

RECEIVE A FREE VIRTUAL CONSULT FROM DR. SVANS

IN 3 EASY STEPS!

It takes just 5 minutes to submit!

www.smilevirtual.com/dr-erik-svans

Follow us at:

@pinholedentist

AS SEEN ON

Erik P. Svans

DDS

Svans Dentistry PLLC

7400 E Pinnacle Peak Rd, Suite 200, Scottsdale, AZ 85255 • (480) 219-8760


news

Sugar for the

Soul

The sweeter the

drink, the bigger the

“heart break.” Those

who frequently enjoy

sugary sodas, fruit

juices and sports

drinks are probably

not doing their

hearts any favors,

according to a new

study. Researchers

concluded that

regularly quenching

your thirst with

sugar-sweetened

beverages not

only contributes to

your risk of gaining

weight, it also ups

your chances of

developing Type

2 diabetes and

metabolic syndrome,

a cluster of

conditions that raises

your risk of heart

disease. Step away

from the sugar, and

save your heart.

Source: www.

medlineplus.gov.

Red, White

and Green

While its often believed that white meat is the best option for

your health, a study published in the American Journal of

Clinical Nutrition found that consuming red meat and white

meat such as poultry have equal effects on blood cholesterol

levels. For those looking to control or lower their cholesterol

levels, research concluded plant proteins are the way to go. The

study did not include grass-fed beef or processed products such

as bacon or sausage, nor did it include fish.

Source: www.cnn.com.

SOMETHING’S BREWING

Coffee lovers, rejoice! A recent study found that

drinking five cups of coffee a day was no worse for the

arteries than drinking less than one cup. In addition,

those who drank up to 25 cups a day still saw no

additional affects on their arteries. This study looked

at plain, black cups of coffee – not lattes and other

caffeinated drinks containing dairy and sugar.

Source: www.cnn.com.

Energizing and

Endangering

Shocking to some,

2 p.m. energy drink

pick-me-ups are not

so great for your

heart. Packed with

caffeine and other

ingredients, such as

guarana, taurine, ginseng

and B vitamins,

energy drinks promise

to boost concentration,

improve

physical performance,

and reduce

fatigue. According

to a study published

in the Journal of

the American Heart

Association, energy

drinks have a significant

negative

impact on your heart.

Participants in the

study who consumed

two energy drinks

had an increase in

QTc (the time that

the chambers of

the heart needed to

contract and relax). In

addition, there were

significant increases

in blood pressure for

up to four hours after

consumption.

Source: www.

medicalnewstoday.com.

18 ScottsdaleHealth 07/19


MEET DR. SAEED, MEDICAL DIRECTOR OF

CANCER TREATMENT CENTERS OF AMERICA

OUTPATIENT CARE CENTERS

Different from other cancer treatment centers,

Cancer Treatment Centers of America Outpatient

Care Center in Scottsdale strives to provide the

Mother Standard of care—treating patients as

their own loved ones. As Medical Director, Dr.

Saima Saeed understands that each patient has

a name and a face, as well as their own personal

history. “We realize that we are not only treating

their cancer, we are treating the whole person.

Our goal is to provide quality, whole person upto-date

cancer care, while ensuring the patient

feels heard, empowered, and is treated in a

caring and dignified manner.”

Before joining CTCA, Dr. Saeed was in private

practice for 12 years, and also served as section

chief of Hematology and Oncology at a large

local hospital. These experiences provided her

with the insight into what it takes to run an outpatient

clinic. “It has helped me realize what it is

that I want to do differently now that I am with

CTCA, which is to spend more time with patients,

listening to their questions.”

Dr. Saeed believes that, in addition to medicine,

other factors play a role in patient cancer

care, including exercise, eating nutritious whole

foods, managing stress levels, and quality of

sleep. “I believe that if you are going to take care

of others you must take care of yourself,” she

explains, striving herself to exercise, meditate, and

follow a healthy diet.

The Outpatient Care Center in Scottsdale

opened in March of 2018 as an outpatient facility,

aiming to provide more accessible cancer options

for patients in the Valley.

“For me, it is a true honor and privilege to be

able to care for cancer patients. I am proud to

be a part of this amazing team of caregivers in

Scottsdale,” says Dr. Saeed.

Cancer Treatment Centers of America

Outpatient Care Center in Scottsdale is located

9755 N. 90th St. A-100 & B -130, Scottsdale.

To schedule an appointment, please call

877.341.9929, or visit www.cancercenter.com/

phoenix.


list

/ by Andrew Robertson

5 Health Benefits

of Drinking Coffee

Most of us begin our day with coffee. Some keep the party

rolling with refills, testing the comfortable limits of the

psychoactive drug within. Caffeine is a stimulant, the most

widely used in the world. But if you’re a bug looking to make

a meal out of a coffee plant, it’s a deadly poison. Luckily for

us, caffeine acts as an adenosine receptor antagonist, and

contains two psychoactive monoamine oxidase inhibitors.

Together these account for the alert, energized, and often

electrified feelings that come from our favorite morning

ritual. But aside from giving us a breakfast boost and not

killing us in the process, here are some health benefits

contained in a cup of coffee.

1. Coffee drinkers

live longer

Those who consume

two to four

cups of coffee a

day have a 16%

reduced risk of

death compared to

non-coffee drinkers.

Daily coffee

consumers were

also found to be

at a 21% lower

risk of developing

cardiovascular

disease. This was

initially revealed

in a 2012 study

conducted by the

National Institute

of Health-AARP,

and reaffirmed

by a cohort study

from 10 European

countries in 2017.

2. Coffee consumption

is

linked to a

lower risk of

Parkinson’s and

Alzheimer’s disease

A special group of

compounds known

as Phenylindanes

are found in

roasted coffee.

According to Dr.

Donald Weaver of

the Krembil Brain

Institute, these

work to inhibit

beta amyloid and

tau protein fragments

from clumping,

a process that

disrupts the progression

of both

diseases. This was

found to be true

for decaffeinated

coffee as well.

3. More than

one cup of

coffee per day

may help prevent

Type 2

diabetes

Polyphenols

found in brewed

coffee may be

responsible for

a decrease in

developing inflammatory

diseases.

In a study led by

the Harvard School

of Public Health,

those who drank

more than one cup

of coffee per day

had an 11% lower

risk for developing

Type 2 diabetes.

Additionally, minerals

like magnesium

and chromium

found in coffee

have been linked

to decreased rates

of Type 2 diabetes.

4. Coffee

consumption

improves

physical performance

Caffeine is an

ergogenic aid and

has been correlated

with better

performance during

physical activity.

This occurs by

changing one’s

perception of the

effort needed

during exercise

– it helps you

push harder. For

cyclists, caffeine

has been shown

to be superior to

carbs by increasing

workload by

7.4%, compared

to 5.2% for the

carb group. In a

1,500-meter run,

caffeine gave runners

a 4.2-second

lead over their

decaffeinated

counterparts.

5. Light roasted

coffee may be

better for you

Chlorogenic acids

are the key words

here. When it

comes to antiinflammatory

properties, light

roasted coffee

contains more

of these miracle

compounds than

its darker counterpart.

Chlorogenic

acids can protect

against heart

disease, cancer

and several neurological

diseases.

Furthermore, studies

have linked

consuming these

naturally occurring

acids in light

roasted coffee

with a decrease

of glucose absorption

in the digestive

tract. Lighter

roasted coffees

also preserve the

origin flavors and

are amazing when

executed properly.

Andrew Robertson, district manager with Press Coffee, is a coffee expert and teaches Press Coffee’s 101 coffee classes. Press has been Arizona’s own local

coffee roaster since 2008. Quality driven and community focused, Press shares its passion for specialty coffee by providing the highest quality coffee products,

service and knowledge with customers and community every day. Press Coffee has eight Valley locations in Scottsdale, Tempe, Phoenix and Chandler. Visit Press

Coffee online at presscoffee.com and on Facebook, Twitter and Instagram @presscoffee.

20 ScottsdaleHealth 07/19


DO YOU HAVE SYMPTOMS

OF FOOD INTOLERANCE?

Dr. Wells discovered I was

a celiac and that I was also

sensitive to eggs. Simply

cutting gluten and eggs out

of my diet, has changed

my life. All of my stomach

issues have completely

subsided; I’ve reached a new

mental clarity that I have

never had before. I have so

much energy, and can’t even

remember the last time I’ve

had a cold. It’s frustrating to

think of how much time and

money I spent over the last

six years feeling terrible.

-Actual patient

HEADACHES, CONSTIPATION, DIARRHEA, MIGRAINES, IRRITABLE BOWEL SYNDROME, ACHES AND PAINS, WEIGHT

ISSUES, DEPRESSION, INSOMNIA, ASTHMA, ANXIETY, ADHD, CHRONIC FATIGUE SYNDROME, ARTHRITIS, ECZEMA, PMS.

Food intolerance can be determined by a simple blood test. This method of testing identifies foods which are not

well digested or metabolized in a particular body. Dr. Wendy Wells is one of the only physicians that uses this

method of treating food sensitivities in Scottsdale.

When people stop eating certain foods or food combinations, they feel better!

480.607.0299

8595 East Bell Rd. D101 | Scottsdale, AZ 85260 | www.drwendywells.com

Dr. Wendy Wells


splurge

Surf’s Up

Ride the waves in style this summer

The idea behind

Carve Designs was

conceived on a surf

trip to Mexico, so

it’s only fitting that

the beach lifestyle

brand sells surfboards.

New to the

market in 2019, this

9-inch white palmprinted

surfboard

is just as adorable

as it is functional.

While designed to

be cruisy and fun in

small surf, the board

can also handle head

high conditions. The

eco-friendly surf

vessel is made from

Eco Molded Blanks,

a single pressure

mold which creates

a strong yet

lightweight board,

and leaves zero EPS

foam waste. For

stability, the rails,

nose and tail are

all reinforced with

Kevlar and the board

features an advanced

heated compression

molded technology

for durability. $1,050

at Carve Designs,

www.carvedesigns.

com.

22 ScottsdaleHealth 07/19


INTERESTED IN AVOIDING SURGERY AND

OR GETTING OFF DRUGS FOR PAIN?

CONTACT US NOW AND FIND OUT ABOUT CELL BASED THERAPIES

480.994.5977

TREATS ALL KINDS OF PAIN INCLUDING NEUROPATHY OF THE LOWER EXTREMITY


cook

/ photo and recipe by Erica Ptak

Gluten-Free

Peach

Bruschetta

Erica Ptak is the

creator of Founded

in Flavor, a local

food blog devoted

to healthy, indulgent

recipes. For more

information on her

blog, visit foundedinflavor.com

or visit her

Instagram at

@foundedinflavor.

Makes 8-10 slices

1 gluten-free

baguette

1 8-ounce

container creme

fraiche

5 fresh peaches

1 bundle fresh mint

leaves

½ cup unsalted

almonds

2 tablespoons

agave nectar

Slice your baguette

into ½-inch thick

slices. Drizzle lightly

with olive oil and

place on a hot grill

pan until grill marks

appear. Spray nonstick

olive oil on grill

pan. Slice peaches

into thick wedges

and place on the grill

for about 3 minutes

until light grill marks

appear. Top your

toasted baguette

with creme fraiche

and sliced peaches.

Chop almonds and

mint and sprinkle

on top of each bruschetta

slice. Finally,

drizzle generously

with agave nectar

and enjoy!

24 ScottsdaleHealth 07/19


Driving

on the

course, fun.

Driving to

the cleaners,

not so fun.

Specializing in premier quality dry cleaning, with complimentary

pick-up and delivery to your home or office for your convenience.

Organic Dry Cleaners is a full-service dry cleaning company with locations in both Scottsdale and Phoenix. We pride ourselves on focusing on high quality

pressing, being tough on stains, but eco-friendly, using only organic, non-toxic, dry cleaning solvents. Your garments will last longer and look exquisite!

CONVENIENT LOCATIONS

SW CORNER SCOTTSDALE RD & LINCOLN

AJ’S COMPLEX

SE CORNER SCOTTSDALE RD & DOUBLETREE

SPROUTS COMPLEX

NW CORNER TATUM & SHEA (DRIVE-THRU)

WHOLE FOODS COMPLEX

480.951.2206

We offer same day service at any location

before 9:00 am Monday through Friday.

Monday-Friday: 7 am-7 pm

Saturday: 9 am-5 pm

Sunday Closed for maintenance

Sign-Up Online at www.OrganicCleanersAZ.com


food

/ by Mandy Holmes

Tropical Tastes

Take a virtual vacation with island-inspired dishes

jalapenos, the dish

is served alongside

a refreshing arugula

salad. $14. www.thecanalclubaz.com.

We may be in the middle of summer, but it’s not easy to drop

everything and head to the beach at a moment’s notice. Even

though you’re in the desert, you don’t have to miss out on the

tropical dishes often found oceanside. Scottsdale restaurants

are serving up flavors reminiscent of vacation in healthy islandinspired

dishes and drinks.

Lavender Float

Rolling out with

True Food Kitchen’s

summer menu, the

Lavender Float is

made with lavender

pea flower, soda

water, and an edible

orchid. The eye-catching

float provides just

enough sweetness

to cap off a meal at

True Food, and is also

vegan and gluten-free

thanks to a touch

of vegan vanilla ice

cream. $9. www.truefoodkitchen.com.

Grilled Chicken

and Mango Salad

Inspired by a beachfront

lifestyle, Tommy

Bahama’s Grilled

Chicken and Mango

salad is a healthy and

flavorful option when

you’re wishing for

a day on the coast.

Fresh greens are

topped with roasted

almonds and macadamia

nuts, feta,

dried blueberries,

crispy pepitas, vineripe

tomatoes, and

finished with a lemon

basil vinaigrette.

$16.50. www.tommybahama.com.

Tropical Avocado

Salsa

Just in time for summer,

the Tropical

Avocado Salsa at Riot

House is the perfect

dish to share with

friends while beating

the heat. To top

things off, the mix of

avocado, pineapple,

mango, and lime is

served with Terra

vegetable chips then

finished with a dusting

of toasted coconut,

making it the

perfect summertime

dish when temperatures

are at an alltime

high. $9. www.

riothouse.com.

Pink Flamingo

Smoothie

Pitaya, also known as

dragon fruit, comes

from the tropical

regions like South

America and Asia,

but luckily you don’t

have to travel too far

to experience the

unique flavor of the

rainforest. The Pink

Flamingo smoothie at

Nekter Juice Bar is as

tasty as it is vibrant

by pureeing pitaya,

strawberry, pineapple,

agave nectar, and

coconut water to perfection.

$6.35 www.

nekterjuicebar.com.

Hawaiian Poke

If you’re looking for

a seaside experience

in the desert, look no

further than Ocean

44. The Hawaiian

Poke is served with

your choice of yellowtail

or ahi tuna

flown in daily. The

fresh fish is combined

with Hawiian

flavors including

togarashi, Thai chili,

and fresh cucumber

to give you all the

“aloha” vibes. $29.

www.ocean44.com.

Caribbean

Benedict

The word healthy is

usually not associated

with the breakfast

favorite eggs

Benedict. However,

The Canal Club offers

a topical spin on the

traditional breakfast

staple with the lighter

Caribbean Benedict.

Featuring plantains,

poached eggs,

smoked ham, and

Spicy Grilled

Shrimp Salad

Turn up the heat

with the Spicy Grilled

Shrimp Salad at

Hula’s Modern Tiki.

The dish highlights

zesty grilled shrimp

and ripe mango

dressed with Caesar

or miso vinaigrette for

a Polynesian twist.

The Old Town hot

spot’s decor will also

transport back in time

you as its reminiscent

of the Tiki bars

and restaurants of

the ‘50s and ‘60s.

$14. www.hulasmoderntiki.com.

Cocojito

If you’re looking for

the perfect poolside

refresher without

all the calories of a

traditional pina colada,

the Cocojito at The

Fairmont Princess

Scottsdale will have

you on island time in

no time. The tropical

sipper combines

coconut rum, fresh

lime, mint and pineapple.

$14. www.fairmont.com/scottsdale.

26 ScottsdaleHealth 07/19


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9 out of 10 women are wearing the

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• and the worst part as if that isn’t enough …

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answers@DaneseCreations.com | www.DaneseCreations.com | 3902 E. Indian School Rd. Phoenix, AZ 85018


weight loss news

/ complied by Kelly Potts

Teasing

Doesn’t Help

It shouldn’t be a

surprise, but teasing

people about their

weight doesn’t help

them. Researches

at the National

Institutes of Health

conducted a study

on youth. They found

that youth who said

they were teased or

ridiculed about their

weight increased

their body mass by

33% more each

year, compared to

a similar group who

had not been teased.

The findings contradict

the belief that

such teasing might

motivate youth to

change their behavior

and attempt to lose

weight.

Source: www.

sciencedaily.com.

Starting

Young

With the obesity rates in children and teens rising throughout

the country, it’s no surprise that weight-loss surgeries are also

on the rise, even in children. A recent study shows that adolescents

who undergo gastric bypass surgery not only lose weight

at a similar rate as adults who have the same procedure, but are

also more likely to see a reversal of Type 2 diabetes and high

blood pressure in the years following the surgery. With continued

diet and exercise after the surgeries, adolescent patients

saw an 86% chance of reversal.

Source: www.usnews.com.

Part-time

Commitment

The hottest diet

of 2019 is hands

down the keto diet,

and most of these

dieters are likely trying

to lose weight.

However, due to the

diet’s restrictions, it

can be hard to stick

to. This can lead to

dangerous eating

habits such as yo-yo

dieting, or the neverending

cheat day.

Enter keto-cycling.

This way of life is a

more lenient take on

the traditional ketogenic

diet in which

people “cycle” in

and out of ketosis

with a single day

where carbs are OK.

The rationale is that

by allowing people

to have carbs once

a week, they will be

more fulfilled with

their diet, stick to it

and maintain healthy

eating habits.

Source: www.

healthline.com.

24/7 Health

What you eat at your desk affects what

you eat outside of the office. A new study

demonstrated that employees who purchased

the least healthy food in their work

cafeterias or food courts were more likely to

have an unhealthy diet outside of work, be

overweight and/or obese, and have risk factors

for diabetes and cardiovascular disease,

compared to employees who made healthier

purchases during the day.

Source: www.sciencedaily.com.

28 ScottsdaleHealth 07/19


THE EFFECTIVE

MEDICAL MASSAGE:

MYOFASCIAL THERAPY

Dr. Bryan Geier talks a new

treatment for pain management

Wouldn’t it be great if you could treat the

majority of all pain related symptoms with a

non-invasive approach? Now, you can. As a

Chiropractor, my education and training was

focused on relieving pain by influencing the

nervous system through the use of spinal

manipulation. However, in my practice I intently

focus on the myo, which is the Latin term for

muscles and connective tissue called fascia.

Here in lies the term Myofascial therapy. When

treating pain, I chose to focus on the myofascia

of the body because this is the most important

component to influencing the Central Nervous

System to decrease pain, specifically honing in

on treating this pain by taking an alternative,

non-invasive approach. Unfortunately,

myofascial therapy receives little attention as

a major source of pain and is seldom taught

in modern medical school training. Even

more unfortunate is the lack of insurance

reimbursement for this important therapy. So,

let’s dig into the topic a little deeper.

running through, around and crisscrossing

every inch of your body including muscle,

organs, blood vessels, nerves, spinal cord,

brain and skin. The central nervous system

receives its greatest amount of sensory nerves

from myofascial tissue. This means that the

fascia is as important or more important than

muscle in sensory input delivery. The key to

this statement is that your myofascia becomes

the byproduct of your environment without

you even realizing it. It experiences stress,

memorizes chronic poor posture, feels the

weight of your head sitting at the computer all

day, and permanently holds onto old untreated

injuries. As a result of never ending signaling to

the brain, the body develops symptoms like pain

and endocrine dysfunction like adrenal fatigue,

dysfunctional mood and brain fog, to name a

few. If the fascia controls the information that

can influence the brain, then this is the first

step to calming down the body’s pain response

and also improving overall global body function.

THE SCIENCE BEHIND PAIN AND MYOFASCIA

The muscular system is the largest sensory

organ. Approximately 50 percent of your

body weight is made up of about 400 skeletal

muscles. Your fascia is actually one giant

interconnected web of connective tissue

WHAT IS MYOFASCIAL THERAPY?

It is a deep tissue treatment involving the

breakdown of fascial adhesions known as

trigger points. These trigger points ultimately

create a permanently shortened muscle,

resulting in pain and muscle dysfunction

and, in turn, weakness and uncoordinated

movements. Myofascial therapy can be

performed in many ways including by a

practitioner’s hands, using tools that break

down adhesions and stretching. This therapy

proves to be a very efficient and effective

therapy for pain management, improving

athletic performance and reducing cellulite.

HOW DOES HEALTHY FASCIA BECOME

UNHEALTHY FASCIA?

This happens when extra layers of fascia grow

due to stress, trauma, repetitive motions,

dehydration and inflammation. Inflammation

comes from repetitive working out or even

eating inflammatory foods such as (but not

limited to) sugar, fried food, certain oils and

processed wheat.

COMMON INJURIES RELATED TO

MYOFASCIAL TRIGGER POINTS

• Pain or stiffness in your neck, mid- or lowback

• Headaches or jaw pain

• Sciatica and other nerve related symptoms

like numbness and tingling

• Tendonitis, Bursitis and Plantar Fasciitis

• Joint pain especially in your shoulder, knee

or wrist

• Generalized dull, achy pain

• Athletic performance issues

CALL 480.800.4924 AND MENTION

SCOTTSDALE HEALTH MAGAZINE TO

RECEIVE 20 PERCENT OFF A PACKAGE

OF THREE VISITS, EQUALING $179.

Dr. Geier is located inside Jewish Community

Center (JCC). A JCC membership is not required

to be treated. Sign up to see Dr. Geier and also

receive a one week pass to the JCC!


solo scottsdale

/ by Gabby Leighton / photo by Mark Morgan

Each month, Scottsdale

Health features one local

single. This month, meet…

Emily

AGE: 35

ABOUT ME: I

was born and

raised in the

Pacific Northwest

and am a lover

of the outdoors

and any water

sport. I attended

the University

of Arizona for

undergrad (go

Wildcats!) and

Arizona State

University for

graduate school. I

currently work in

development and

fundraising for a

network of charter

schools. Balance

between work,

play and family

are important to

me. Some of my

favorite things are

dancing, debating

current world

affairs, baseball,

listening to

podcasts, reading,

going for a long

run, making people

laugh, sitting on

the dock of my

family’s lake place,

traveling, and

spending time

with people I care

about. My most

important role in

this life is my role

as a mom to three

incredible humans

and two cute pups.

MY FAVORITE

BOOK IS: East of

Eden, but I love

non-fiction and

historical fiction.

WHAT I’M

LOOKING FOR IN

A SIGNIFICANT

OTHER: I’m

looking for

a partner,

someone with

intellectual depth

and emotional

maturity. Someone

who doesn’t take

themselves too

seriously and likes

witty banter and

a lot of laughing

(a lot). Someone

who doesn’t have

to be the center of

attention, who is

a lifelong learner

and is driven both

in their career

and personal life.

Holding their own

on the dance floor

is a major plus.

THE MOST

IMPORTANT

QUALITIES TO

ME ARE: Kindness

and someone

who is passionate,

stands for

something and can

articulate it, who

wants to leave

this world a better

place than they

found it.

THE LEAST

IMPORTANT

QUALITIES

TO ME ARE:

Pessimism and

selfishness.

Interested In Meeting Our Single?

Email her via gabby@richmanmediagroup.com. Please put “Emily” in

the subject line.

Interested In Being Our Next Solo?

Send an email with your name, age and a recent photo for

consideration to the same email, with “Solo” in the subject line.

30 ScottsdaleHealth 07/19


Your skin deserves to be in the hands of a specialist!

Anne Walter, MD, FAAD

Board Certified Dermatologist

Fellowship Trained in Mohs Micrographic Surgery & Cosmetic Dermatology

Medical • Surgical • Cosmetic

Dermatology & Skin Surgery Specialists provides expert medical, surgical, and

cosmetic dermatological care. We use state-of-the-art equipment and

techniques to improve the health and appearance of your skin. Dr. Walter will

work with you to customize a treatment plan to meet your skin care goals.

Call to schedule your appointment today!

480.405.1035 | www.skinspecialistsofaz.com

8415 N Pima Rd Ste 212

Scottsdale, AZ 85258


Bosu Burn Out

One simple piece of equipment for a full-body workout

muscle

/ by Jess Hutchens / photos by James Patrick

If you have a limited amount of space for your home gym, or a

small amount of time to get a good workout in, the Bosu ball

is a great piece of exercise equipment to utilize. You can easily

store a Bosu, or use one at the gym if it is a busy time of day

and you still want to get a quality full-body workout in. The

Bosu ball is also an amazing piece to incorporate to improve

core stability and strength. Get a full-body workout in using

only a Bosu with this five exercise rep-count workout routine.

You’ll complete three sets of each movement.

Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach. For more information,

please visit jesshutchensfit.com or email jesshutchensfit@gmail.com

32 ScottsdaleHealth 07/19


Exercise #1:

Bosu Split Lunge

Start in a split stance,

placing one foot

directly on top of the

center of the Bosu

with knee behind

toes and other

foot back behind

you. Slowly lower

your trunk, keeping

shoulders and back

straight up the entire

time. Make sure to

place majority of

weight in leg that is

on top of Bosu, and

stabilizing with your

core the entire time.

Inhale on the way

down, and exhale

on the way up. If

this move is too

challenging, place

Bosu by a wall to

hold onto for support.

For a challenge, grab

dumbbells. Complete

three sets of 12 reps

on each leg.

IF THIS MOVE IS TOO

CHALLENGING, PLACE BOSU

BY A WALL TO HOLD ONTO

FOR SUPPORT

Exercise #4:

Bosu Ab

Crunches

Start by sitting on

the Bosu ball and

slowly lower the

body so that the

lower back is laying

completely on it.

Fold fingers and

place directly behind

neck to support

head during each

crunch. Keep head

parallel to the ceiling

at all times and the

elbows pointing

up the entire time.

Using your abdomen,

lift your core up and

then slowly lower

down. Be sure to

exhale on the way

up, and inhale on the

way down. Complete

three sets of 20-30

reps.

Exercise #2:

Bosu Push up

Start by placing hands

on top of handles on

the Bosu, or place

hands shoulder width

apart. Bring chest

down toward top of

Bosu, inhaling on the

way down. Slowly go

as low as you can,

allowing your chest

to stabilize your body.

Exhale on the way

up. Modify by placing

knees down on mat

to do a knee pushup.

Complete three sets

of 12-16 reps.

Exercise #3:

Bosu Burpee

to Row

Start in a plank

position with hands

on top of Bosu

handles and feet

shoulder width apart.

Jump forward with

feet, bend over

slightly making sure

to keep core straight,

and lift Bosu up to

belly button in a

row position. Slowly

lower Bosu back to

ground, jump back,

and repeat sequence

over again. Complete

three sets of 16-20

reps.

START IN A PLANK POSITION

WITH HANDS ON TOP OF

BOSU HANDLES

Exercise #5:

Bosu Side Plank

with Arm Reach

Starting on your

side, place forearm

straight across

Bosu ball. Feet can

go stacked on top

of each other or

can be heel to toe.

Raise core off of

ground and hold

up the entire time.

Using top arm,

raise hand straight

up to sky and then

lower back down.

To modify, place

knees on ground.

For a challenge,

grab a light weight

to hold in top hand.

Complete 10-15

reaches on each arm.

07/19 ScottsdaleHealth 33


alance

/ by Sarah Merkle

Sarah Merkle is the vice

president of people at

TTI Success Insights

and co-founder of Zen4.

Calm Your Commute

Five tips to make your trips to and from work tranquil

Road rage hardly needs an introduction. The average Arizonan spends more than 200

hours a year commuting and about 80% of those drivers will experience significant

anger, aggression or road rage at least once during that time. In a split second, a calm

cruise can turn into a day-changing event.

The commute is often overlooked as an opportunity to ensure your day runs

smoothly and positively. As we cross paths with hundreds of drivers on our morning

commute, it’s almost impossible to leave the emotion of negative road experiences

behind as we lock our cars and walk toward the office. The intensity lingers as

we check our inboxes and begin firing off emails and messages to coworkers. The

negativity carries over into other aspects of our day turning minor issues into

problems that feel much worse than they really are.

So, what can we do on the road to ensure we have a better day at work? Try

incorporating at least one of the tips below into your commute each week. After five

weeks, revisit how you feel after your morning commute. Chances are, it will have

improved and what previously seemed like a chore may have evolved into something

you actually enjoy.

34 ScottsdaleHealth 07/19


Leave earlier!

Rushing around is

more likely to intensify

your irritation with

other drivers. Leave

10-15 minutes earlier

than normal. It will

help you feel calm,

cool and collected.

Drive mindfully.

When you drive, just

drive. Distracted driving

is still an increasing

issue. Despite

technological advances,

49% of drivers

still have cell phones

in their hands.

Get more sleep.

When our children

are cranky and

fussy, we put them

down for a nap. It’s

amazing how pleasant

they are to be

around after some

extra rest! That goes

for us too – while a

nap at work may not

be feasible, taking

responsibility for your

sleep at night could

make a big difference

on your morning

commute.

Don’t respond.

We tend to feed off

of road rage behaviors.

By participating

in the rage, we

continue to pass

this along to other

drivers and carry on

with us throughout

the day. Instead, try

to resist. If another

person cuts you off

or tailgates, just slow

down or change

lanes and move

away from them.

Just breathe.

Take a few deep

breaths in and out,

perhaps even letting

out a very intense

sigh. If somebody

cuts you off, instead

of honking or yelling,

take a deep breath

and say aloud, “I

hope they arrive

to their destination

safely” and then just

keep on keepin’ on.

When a person

encounters a highly

stressful situation,

it can take three to

four hours to recover

from that stressful

event. During that

time, everything is

affected, including

interactions with

coworkers and the

quality of work performed.

Learning

to raise your selfregulation

will help

limit the instances of

falling victim to these

situations, leading to

more peace and harmony

in your life.

When you feel

good, you

perform better.

Momentum builds

and you accomplish

so much more.

Whether or not we

realize it, so much

of that starts with

our morning commute.

Put the phone

down and pick a

lane. When someone

around you drives

discourteously or flatout

breaks the law,

let karma be that person’s

judge and jury

while you relax and

enjoy the ride.

C

M

Y

CM

MY

CY

CMY

K

SCOTTSDALE

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(101 & Shea)

480-991-6432

30+ Years of Providing

MESA

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(Gilbert & University)

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07/19 ScottsdaleHealth 35


Ditching Dairy

Three benefits of eliminating dairy from your diet

nutrition

/ by Jess Hutchens

Jess Hutchens is an

ACE Certified Personal

Trainer, Fitness

Nutritionist, and Behavior

Change Coach. For more

information, please visit

jesshutchensfit.com or

email jesshutchensfit@

gmail.com

Milk is consumed by babies, children, and grown adults alike. Cheese almost seems

addicting to some. Dairy is in almost every food product. Who doesn’t remember those

“Got Milk?” advertisements being plastered everywhere, from magazines, billboards, to

TV commercials? The dairy industry does an amazing job at swaying the general public

to consume milk and cheese on a daily basis, but dairy might not be as beneficial to our

health as they would like us to believe. Many people are negatively affected by dairy and

don’t even realize it. Here are three benefits of cutting dairy out of your diet for good.

36 ScottsdaleHealth 07/19


Weight loss

Many people consume

a high number

of dairy products

each and every day.

Milk, cheese, creamer,

yogurt, pizza, ice

cream, and lots of

other food items

contain dairy in their

ingredient list. People

are not aware of how

high in calories most

of these foods are,

and are mindlessly

consuming above

their daily recommended

calorie

intake, thus steadily

gaining body fat over

a long period of time.

Cutting dairy out of

your diet could allow

you to lose body fat

because you are eating

less calories than

your body is used

to, allowing your fat

cells to shrink and

pounds to shed. Try

paying attention to

food labels the next

time you reach for

cheese, yogurt, or

coffee creamer; you

might be surprised

at how calorie-dense

and sugar-filled

these dairy products

are. Instead, opt for

healthier foods that

have a lower calorie

count, and pay attention

to the fat and

sugar content in each

item. Overall, people

who are eliminating

things such as pizza

and mac and cheese

and eating more

nutrient-dense foods

will likely see a drop

in the scale.

Clearer Skin

Do you ever eat

cheese or drink a

glass of milk and

notice your face

breaks out the very

next day? Skin might

also feel rough, rashes

appear, or rosacea

flair-ups occur. Dairy

has continuously

been linked to skin

issues for many reasons.

Doctors and

dermatologists will

recommend cutting

diary out as a means

of observing skin

issues. One study

explains that dairy

contains nutrients

similar to the hormone

testosterone,

which can stimulate

oil glands in our

skin, thus causing

skin issues to occur.

Other studies suggest

the whey protein

and sugar content

in milk causes a

reaction to people’s

skin. Either way,

many people who

are frustrated with

their skin are ditching

dairy and finding that

it helps with decreasing

outbreaks and

other skin issues.

Better Digestion

Studies have found

that nearly 70%

of people globally

are lactose intolerant

and don’t even

know it. Have you

ever had a bowl of

ice cream, slice of

pizza, or a glass of

milk and notice you

have a stomach-ache

a little while later?

Your stomach blows

up, you feel cramps,

gassy, and there is a

high level of discomfort.

These may be

clues that your body

is lactose intolerant,

in which you cannot

process the nutrient

called lactose

(sugar) found in dairy

products. If you

notice any of these

symptoms, you can

be tested by your

physician through a

breath test or a blood

test to see if you

are in fact lactose

intolerant. For those

who are sensitive to

dairy, you can use

dairy alternatives

such as almond

milk, soy milk, or

flax milk in place of

dairy milk, or cashew

cheese in place of

dairy cheese. There

are many dairy alternatives

out there

now for consumers.

Feeling extremely

uncomfortable after

eating is not normal,

so observe how your

body is feeling after

you consume dairy

products and see if

this could be the culprit

to your digestion

issues.

NEW PATIENT SPECIAL $189

07/19 ScottsdaleHealth 37


soul

True Insider

True Food Kitchen

recently started

offering its own

online ordering

platform, allowing

guests to order and

pay online, make

reservations, manage

their accounts

and more. Now, the

health-driven restaurant

is launching

a new True Insider

loyalty program and

custom-branded app.

Through the tiered

loyalty program,

eaters can earn and

redeem rewards at

any of True Food

Kitchen’s locations

nationwide. Perks

include free birthday

desserts, invitations

to special events,

tastings of seasonal

menu changes, lifestyle

merchandise,

priority seating

and complimentary

dishes. The True

Insider program can

be joined by downloading

the free app,

available on iTunes

App Store or Google

Play store; texting

TFK to 43618; or visiting

www.truefoodkitchen.com.

Tuna Salad

Recipe courtesy of chef Paulo Im at Obon Sushi Bar

Ramen, www.obonsushi.com.

SERVING SIZE: ONE SALAD

SALAD

4 ounces sushi

grade ahi tuna, cut

into ¾-inch cubes

¼ cucumber, sliced

very thin

½ cup seaweed

salad (you can find

at an Asian market,

such as Asiana, Lee

Lee or Mekong)

1 tablespoon.

reconstituted

seaweed (also can

be found at an

Asian market, see

above)

½ teaspoon

furikake (also can

be found at an

Asian market, see

above)

¼ avocado, diced

1 jalapeno (or your

favorite pepper),

thinly sliced

(approx. 9 slices)

1 radish, thinly

sliced (approx. 6

slices)

2 tablespoons

cilantro

½ cup spring mix

(or your favorite

greens)

Sesame seeds to

taste

SAUCE

1 teaspoon ground

mustard

½ cup soy sauce

2 teaspoon rice

vinegar

1 tablespoon

sesame oil

2 tablespoons

grapefruit juice

¼ onion

1 clove garlic

1 tablespoon honey

For sauce, blend all ingredients except for the sesame oil the night

before in a food processor or blender. Move contents into a mixing

bowl. Whisk in the sesame oil. Let the sauce rest in the refrigerator

before use. Taste sauce and add salt to taste if necessary. In a

mixing bowl, toss mix greens with 2 tablespoons of the dressing and

place into serving dish. Add cucumbers and seaweed salad. In a different

mixing bowl, add ¼ cup of sauce to tuna, avocado, and reconstituted

seaweed. Place in the center of serving dish and garnish

your poke with jalapeno, cilantro, radish, sesame seeds and furikake.

Tea-Vitalize

This month, author

Mimi Kirk is releasing

a new book, Tea-

Vitalize: Cold Brew

Teas and Herbal

Infusions to Refresh

and Rejuvenate. It’s

widely believed that

black, green, white

and oolong teas, as

well as herbal infusions,

have numerous

healthy benefits.

According to Kirk,

cold brewing tea

allows the leaves

and other ingredients

to slowly infuse the

water and is the

best way to achieve

a smooth taste and

extract the antioxidants

and other benefits

from the tea.

In her new

book, she shares

70 tea recipes with

ingredients including

blackberries, lavender,

lemon, dried

orange and strawberries,

along with

information about the

health properties of

each element. Kirk is

the author of numerous

other books, has

appeared on the Dr.

Oz Show, and has

been featured in

multiple publications.

www.countrymanpress.com.

38 ScottsdaleHealth 07/19


Quick & Healthy

Globally inspired fast-casual restaurant Café Zupas recently

rolled out new chef-crafted menu items. The offerings now

include six keto-friendly protein bowls, homemade and filled

with quinoa and a variety of fresh ingredients including fruits,

vegetables, proteins and dressings. There are also new

salads, sandwiches, soups and kid’s items to choose from.

www.cafezupas.com.

Wholesome Treats

If you watch what you’re eating, you might want to turn

your attention to your pup. Newer to the dog food scene,

OlviPet is a recently launched brand for natural and welfareoriented

nutritional supplements featuring an unexpected

main ingredient: olive oil. The products in the line are made

from all-natural ingredients, filled with omega-3 and omega-5

fatty acids. The formula the company is designed to boost

canines’ immune systems and support their hearts, blood circulation,

metabolism and their skin. The treats are made with

raw materials, including seeds and herbs, and eliminate any

artificial and additive ingredients. All treats are gluten-free

and sugar-free, and are suitable for feed-sensitive and allergic

animals. www.olvipet.com.

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07/19 ScottsdaleHealth 39


life

Move to the

Musical

Seasoned Broadway

choreographer

and founder of

567Sweat, Joseph

Corella released a

new workout program

last month

titled 567Broadway!

The 30-minute,

non-stop musicalinspired

workout

is set to Broadway

hits. Designed for

all ages, genders

and fitness levels,

the class is digital

and features vocal

talents of Broadway

stars, including

Tony Award-winner

Annaleigh Ashford;

Wicked’s current

Elphaba, Hannah

Corneau; and former

star of Beautiful,

Abby Mueller. Hit

songs include Bend

and Snap (Legally

Blonde), Born to

Hand Jive (Grease),

You Can’t Stop the

Beat (Hairspray)

and One (A Chorus

Line). The video

was filmed on-stage

and backstage in

a working theater.

www.567broadway.

fitness.

Yoga Garb

for the Guys

Coroa, launching July 5, is a new stylish yoga line for male

yogis. The company is named for the Galician word referring to

“crown,” one of the main body chakras. Created by men for men,

the brand’s first limited collection is comprised of 10 silhouettes

with different variations, from muscle shirts and shorts, to

long pants and a hoodie. Each item is made with yoga practice

in mind, including extra-long shirts for sun salutations and

above-the-knee shorts to measure muscle engagement. This first

collection, featuring sweat-resistant and elastic materials, offers

black pieces with white and copper color accents, providing the

garments with a futuristic and modern look. All of the items are

manufactured in Los Angeles and prices range from $80-$160.

www.coroayoga.com.

Pilates

On-Demand

WundaBar Pilates,

with eight locations

nationwide,

just launched an

on-demand steaming

service featuring

30-minute workout

videos designed by

WundaBar Pilates

founder, inventor and

CEO, Amy Jordan.

The online program

is meant to parallel

the in-studio experience,

complete with

wellness programs,

calendars, motivation

worksheets

and more. The

on-demand branch

launches with two

initial packages avai:

2 Weeks 2 Wunda

($29.99) and 6

Weeks 2 Wunda

($79). More info,

www.wundabar.com.

Streaming Spinning

Studio Sweat OnDemand started its service and app two years ago, but last month the

company added a new “Starter Set” program, which includes the spinning bike. The

service includes over 900 classes through the app, any internet browser, Roku and more,

allowing consumers to exercise on demand with other people from anywhere. While the

company has been offering Pilates, barre, boot camp, kickboxing, TRX, yoga and HIIT, spinning

classes are new, with a package that includes the actual bike. The new set comes

with a Precor Spinner Ride commercial spin bike, a heart monitor, and a wireless computer

to track RPM, distance, and calories burned. The package also includes a tablet mount or

Roku streaming services, customize weekly workout plans, nutrition tips and 12 months of

on demand workouts. $1,899 at www.studiosweatondemand.com.

40 ScottsdaleHealth 07/19


The Heart of it

Did you hear? Between donations

from Thunderbirds Charities,

Scottsdale Active 20/30 Club, Freeport-

McMoran Foundation and attendees

at the annual Beach Ball gala, Phoenix

Children’s Hospital is now expanding

its Cardiovascular Intensive Care Unit

(CVICU), which will open this summer.

The donations will fund an increased

number of beds (doubling from 24 to

48), cutting-edge technology and a more

robust continuum of care. The Heart

Center at Phoenix Children’s is the only

center of its kind in the Southwest.

www.phoenixchildrens.org.

SUMMER

SUSTENANCE

Pita Jungle launched a Seasonal

Kitchen Crafts Menu featuring a

new selection of modified ketoand

paleo-friendly dishes within

the confines of the Mediterranean

diet. Running through September,

the menu includes a Moroccan

Gazpacho, a Bone Broth Ramen

and a Mahi Burrito of the Sea.

There are also two types of

cauliflower tostadas as well as

two new desserts: a green tea

panacotta and a brownie ice cream

sandwich. www.pitajungle.com.

07/19 ScottsdaleHealth 41


toys, tech & gear

/ by Gabby Leighton

Blending In

The camo trend and how to wear it

Camouflage is a subdued, classic print that

people often wear to blend in, but it can also

be eye-catching. Skip the solids and add a

faint flair to your wardrobe with the print

that balances between subtle and stylish.

42 ScottsdaleHealth 07/19


Onzie High-rise

leggings and

Bridge Bra in

Midnight Camo

Headquartered in

Venice Beach, CA,

Onzie is a femaleowned

and -operated

business producing

high-quality yoga

wear designed to

be comfortable in

heavy sweat environments.

Designed

with the company’s

Free- Flow Fabric

Technology, the

pieces are functional,

breathable and stylish.

While sold separately,

these high-rise

leggings and sports

bra make the perfect

outfit for a workout

or throw a shirt over

for a day spent running

errands around

town. The signature

high-rise leggings are

designed to hug your

body in the brand’s

full flex spandex.

The medium support

sports bra features

a scoop neckline,

strappy back and has

contrast lining. Pants,

$70; sports bra, $52.

Both at Onzie, www.

onzie.com.

Adidas Swift

Running Shoe

Run around in this

low-profile shoe

that balances snug

sock-like comfort

with a modern,

pared-down design.

The casual running

style is designed

for everyday wear

with stretchy knit, a

streamlined shape

and a supportive,

foot-hugging feel.

The style offers

enhanced foot

motion via cushioned

insoles (which are

removable) and

minimal stability

features. The lace up

style also comes in

solid variations, but

the camo brings a

contemporary vibe to

your everyday outfits.

$84.95 at Nordstrom,

www.nordstrom.

com.

Lululemon Surge

Run Backpack II

Designed for running,

this ultralightweight

pack is

durable, made with

water-resistant fabric

and equipped with a

coated zipper to keep

all of your essentials

dry. The no-bounce

fit is achieved with

wraparound wing

straps, which hold

the pack snug to

your back and compress

your goodies.

With shoulder straps,

a vented harness

and adjustable chest

straps, you can customize

your pack for

the perfect fit. As far

as organization goes,

the bag has a quick

access phone pocket

on the harness, an

internal pocket for

a tablet or 13-inch

laptop and an outer

pocket designed to

hold a water bottle.

$128 at Lululemon,

www.lululemon.com.

Nike Men’s Dri-Fit

Camo Training

T-Shirt

Stay dry and comfortable

during your

entire workout with

this nonrestrictive

fit T-shirt. The shortsleeve

crewneck

style Is certainly fashionable

and the Dri-

Fit technology makes

the lightweight shirt

ultra-functional,

removing sweat from

your skin to help

you stay dry. $25

at Dick’s Sporting

Goods, www.dickssportinggoods.com.

Oakley Men’s

Turbine Desolve

Bare Camo

Sunglasses

Constructed for

both active and daily

outdoor wear, these

durable sunglasses

are made with lightweight

and stressresistant

O-Matter

frame material, keeping

your comfortable

while the Plutonite

Lenses filter out

100% of all UV rays.

The three-point fit

holds the lenses in

precise optical alignment

while eliminating

pressure points

for all day wear. If

you’re using these to

actually camoflauuge

yourself during a

hunting trip, this particular

pattern leverages

the weakness

in animal vision and

is designed to enable

the sportsman with

active concealment.

$173 at Dick’s

Sporting Goods,

www.dickssportinggoods.com.

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07/19 ScottsdaleHealth 43


crazy 8s

One of the biggest holidays of the year

falls on July 4th – otherwise known as

Independence Day. The federal holiday,

which dates back to 1776, gets all of

the attention, and for good reason. This

day commemorates the Declaration of

Independence of the US, in which the

Continental Congress declared that the 13

American colonies were no longer subject

to the monarch of Britain and were now

united, independent states. Have you

ever thought about the other holidays to

celebrate after the fireworks and barbecues

are over on July 5th? Here are some

unexpected holidays to get in the spirit.

Crazy Holidays

in July

1. National Hot

Dog Month. It’s

not surprising

that hot dogs are

commemorated

in July since it’s

also a time when

people are hosting

barbecues.

2. Sidewalk Egg

Frying Day. Did you

know that July 4th

shares a holiday?

This time of year,

everything you touch

is sizzling hot –

almost hot enough

to fry an egg on the

sidewalk.

3. Fresh Spinach

Day. Eat uncooked

spinach on July 16

to get the nutritional

value of the popular

veggie at the highest

level.

4. International

Friendship Day. On

July 30, forget the

hate and make the

world a friendlier,

peaceful place. The

holiday, sponsored by

the United Nations,

exists to promote

friendship among all

people, cultures and

countries.

5. National Sugar

Cookie Day. Indulge

in a sweet treat on

July 9. Sugar Cookie

Day serves are a

reminder to satisfy

your sweet tooth

with this classic

cookie all year long.

6. National Day

of the Cowboy.

Head to the rodeo,

dress up in your

best cowboy

getup, or watch a

Western movie to

commemorate this

day on July 27.

7. National Ice

Cream Month. What

better time to cool

off with a scoop of

your favorite flavor?

If you’re not up for

celebrating all month,

National Ice Cream

Day is on July 21.

8. National Parents

Day. July 28 acts as

a reminder to honor

your mother and

father by spending

time with them and

celebrating family

values. The holiday

was created in 1994

by President Bill

Clinton.

44 ScottsdaleHealth 07/19


funnies

The Joke’s on Us!

So go ahead and laugh already—hey, it’s good for you!

My friend

went for a job

interview at a

sunscreen factory

but didn’t get it.

He’s going

to reapply.

WHAT DO

YOU GIVE A DOG

WITH A FEVER?

MUSTARD,

IT’S THE BEST

THING FOR A

HOT DOG!

Q: What is the one time you go at red

and stop at green?

A: When you’re eating a watermelon!

A man approaches a

pirate and asks him,

“Excuse me sir, but

why do have a hook

hand?”

“Arr, yes, me

hook hand. A sword

cut me right below

the elbow,” the pirate

replies.

“What about your

peg leg?” the man

asks.

The pirate says,

“A cannonball shot me

right below the kneecap.”

“Well, what about

your patch eye?”

“I was standing

on the deck and a

seagull pooped in me

eye!” the pirate says.

“Hmm, that

doesn’t sound like it

can take an eye out,”

the man questions.

“Arr, but you’ve

got to remember,” the

pirate says. “It was

the first day with the

hook.”

07/19 ScottsdaleHealth 45


Trainer Koya Michelle fosters self-loving, strong female communities


y Elizabeth Liberatore / photos by James Patrick

WOMEN ARE IMPECCABLY BUSY

AND TOLERANT PEOPLE. They are

working. They are mothers. They are

running from point A to point B to point

C, and back to point A without so much

as a 15-minute break in between. And it’s

likely that their “break” is spent waiting

for a much-needed venti coffee in the

drive-thru line at Starbucks.

Women spend so much time running

around, mostly for others, that they

tend to neglect themselves. And when

you camp out on the back burner, selfdoubt

inevitably comes knocking before

eventually breaking down the door.

Koya Michelle is a driven, fun and

passionate fitness professional on a

mission to positively impact the lives of

as many women as possible. She, too, is a

busy lady, but never too busy to embolden

others to replace the self-doubt in their

minds with self-love.

“My ultimate goal is to empower,

inspire and help women live a life that is

filled with vitality, health, fitness, passion

and love,” she says.

07/19 ScottsdaleHealth 47


INNATE STRENGTH

Michelle has had a strong sense of self

from the get-go. She was an independent

little kid who was very studious and

intellectually curious about everything.

Her nose was always stuck in a book

and when it wasn’t, she was busy

participating in school drama and sports.

“Most consistently, I played softball

and was a cheerleader in school. I

was also on an ice skating team, took

swimming and karate lessons and had

brief stints running track and playing

volleyball,” she says.

Lawyer and surgeon were some

early job prospects, but as she grew up,

Michelle realized that her aspirations

were too wide-ranging to fit into concise

categories like law or healthcare.

Entrepreneur felt better. She graduated

with a degree in business administration

from Georgia State University and is

currently working on her MBA.

A CALLING TO EMPOWER

In college, the gym was a place where

Michelle could recharge from her studies.

The more time she spent at the gym,

the more she noticed her body and mind

growing stronger. It was a powerful feeling

and one she wanted others to experience

for themselves, especially women.

“[Fitness] has always been important

to me. My passion for athletics is what

sparked my interest in health and

fitness, and with age, education, and life

experiences, the level of importance has

only increased,” she explains.

In terms of experience, Michelle is an

International Federation of Bodybuilding

and Fitness (IFBB) Bikini Pro. She’s

competed in nine shows total, three of

them as an IFBB Pro. Her hunger to

compete again — she did grow up an

athlete, after all — is what motivated

her to take a stab at bodybuilding in

the first place. Fortunately for her, this

was when IFBB first created the bikini

division to incorporate more women into

the competitive world of bodybuilding.

Michelle excitedly jumped in.

“[Competing] offered me a way to still

48 ScottsdaleHealth 07/19


e competitive, keep fitness as a priority

and to inspire other women,” she adds.

A fitness competition is entirely a

mental game. Even for Michelle, someone

who walks with her head held high, the

journey to the stage was not an easy one.

She sacrificed everything and battled

with self-doubt, but was rewarded in

self-discovery, personal growth and

meaningful relationships with fellow

competitors. This was really when

Michelle felt called to empower women to

live their healthiest lives.

GROWING STRONGER TOGETHER

Michelle became a National Academy of

Sports Medicine (NASM) certified personal

trainer and began training clients in 2012.

Hoping to broaden her reach, she launched

Koya Michelle Fitness in 2018. As an

online trainer, Michelle offers personalized

plans that enable women near and far to

achieve vitality, health and fitness under

her guidance.

“My goal is to positively impact the

lives of as many women as possible, so

being an online trainer has been the most

effective means for me to do so,” she says.

“[Plus], in today’s fast-moving world,

women don’t have the time to work oneon-one

with a trainer or feel comfortable

going to the gym. Thankfully, technology

allows us to connect and develop

relationships and communities that work.”

Michelle also trains a small group

of clients out of their home gyms or

at a local gym. Whether she’s training

people in real time or digitally, every

client gets a fun, high-energy workout.

Her programs combine cardio, strength

and recovery, with special attention paid

to a client’s needs. For example, some

programs will focus more on increasing

lean muscle or strength, whereas others

will aim to decrease body fat or help

prepare for a fitness competition.

“In addition to my LLC, Koya

Michelle Fitness, and after attending Jabz

Boxing for over five years, I have been

continuing to increase my involvement

with [the Jabz] community because they

too have a desire to empower and enrich

“I feel most

aligned when I am

having a positive

impact on others.

I am often blessed

to witness clients

experience massive

shifts in their life

as the positive

changes, confidence

and mental strength

they have gained

from living a

healthier lifestyle

bleed into other

areas of their

lives.”

the lives of women,” she explains.

Jabz is an all-female boxing studio

that offers a full-body circuit-style

workout designed specifically for women.

Each class is a 45-minute mix of boxing,

cardio, strength and plyometrics. It’s

exhausting, yes, but extremely fun,

especially if Michelle is your trainer.

“[Valley women] can find me at Jabz

Boxing in Arcadia, which is one of my alltime

favorite gyms. [I’m there] every week

having a blast with the ladies.”

This full-time trainer, IFBB Pro and

women’s advocate is also an Evogen Elite

athlete and a Carbon38 and Designs

by Anna Kay brand ambassador and

sponsored athlete. She intends to expand

her ability to positively impact the lives

of women here in the Valley by opening

a local gym soon. Keep your eye on

Michelle’s Instagram (@koyamichelle_fit)

for more.

“I feel most aligned when I am

having a positive impact on others. I am

often blessed to witness clients experience

massive shifts in their life as the positive

changes, confidence and mental strength

they have gained from living a healthier

lifestyle bleed into other areas of their

lives,” Michelle says.

SPREADING GOODNESS IN

SCOTTSDALE

Michelle’s family moved to Scottsdale over

a decade ago, so she’s no stranger to the

area. However, she permanently relocated

to the Valley last spring.

“I feel like I am on vacation most of

the time. It is a beautiful city, there is a

lot to do, the cost of living and the people

are great and the city itself is growing,”

she says.

She recently joined the Junior

League of Phoenix to further support her

local community and to connect with likeminded,

service-driven women. When she

isn’t hanging out with family and friends,

helping women grow stronger in mind

and body or trying out new restaurants,

she’s almost always out volunteering.

For more information about Michelle,

visit www.koyamichellefitness.com.

07/19 ScottsdaleHealth 49


AFTER MOVING TO AMERICA

FROM THE PHILIPPINES,

GYDA HOUSER FOUND

HAPPINESS IN CONNECTING

WITH OTHERS THROUGH

HEALTH AND FITNESS

/ by Gabby Leighton

/ photos by James Patrick

Gyda Houser’s

story starts in the

Philippines, where

she was born and

raised. At age 18,

she was thriving with

a close-knit group

of friends, working

toward her degree in

diplomacy and set in

her ways, but everything

changed when

her parents decided

to make a big move

to America.

“The most difficult

part of my move

was overcoming my

fear of change and

adaptation,” she

recalls. “I had to

quit school, bid my

friends goodbye, and

start a new life in a

place filled with people

who don’t speak

my language or look

like me.”

ADJUSTING TO

A NEW LIFE

The term “culture

shock” was an

understatement to

how Houser felt

when she arrived to

the US – she was

severely plagued

by the cultural differences

she experienced

and was

unable to leave her

home for a period

of time.

“I didn’t have

any friends and I

didn’t want to make

new ones anytime

soon. In my mind, I

was going to wake

up one day back

in my old bed at

my home in the

Philippines.”

After a period

of isolation, Houser

finally found some-

thing to make her

happy: fitness.

“I came across

a Tae Bo DVD in my

aunt’s closet, the one

with Billy Blanks. I

would get up at 5

a.m. and do it once

a day, three or four

times a week. Then,

eventually, seven

days a week.”

Her newfound

love for fitness,

which she says is

viewed as more

of a luxury than a

necessity in the

Philippines, helped

Houser relate to

Americans and gain

the self-assurance

she needed to begin

her life here. She

would go to the gym

with her aunt to work

out, observe her surroundings

and inter-

50 ScottsdaleHealth 07/19


competition and challenged

her to join

him. A competitive

woman by nature,

she was up for the

training – two or

three hours a day,

seven days a week in

the gym and a strict

diet to follow while

working her full-time

job. She competed

in the AZ Copper

Classic all-natural

entry-level bodybuilding

show and won

first place.

“I honestly

didn’t expect to win

my very first show.

But for me, winning

isn’t everything

instead it’s about

attaining important

values through the

experience.”

edge to others.

“It all started

when my dad (who

walks everyday) had

a heart attack. He is

alive and well now,

but the thought of

losing him made me

realize how much

diet affects one’s

quality of life.”

Houser currently

works out three or

four times a week in

group fitness classes

and follows a flexible

macro-counting diet,

eating three or four

meals per day. She

is currently working

on cookbook that will

feature healthy and

culturally authentic

regional cuisines.

“I came up with

this idea because I

a US citizen but still

appreciates her origin

country – doesn’t

face any of the same

obstacles today

as she did when

she first came to

America.

“I am surrounded

with people

who love and accept

me. I am who I am

today because of my

roots,” she says.

Her parents

gave up everything

they had in the

Philippines to create

a better future for

their family, determined

to change

their lives for the

better. Houser’s ultimate

goal is to share

her story in hopes of

inspiring others and

act with people. The

once-shy caterpillar

morphed into a social

butterfly when at the

gym.

Once confident

enough to go up to

people to converse

and ask questions,

Houser set out to

meet new people

outside of the gym.

Though she was

intimidated, she

already understood

English and spoke

enough of the language

to get by

thanks to her schooling

back home. She

enrolled in a community

college to

improve her English,

determined to meet

new people and

make friends – and

she did.

“As far as the

culture goes, I am

still adjusting up to

this day. I married

an American so I

am always learning

something new,”

she says.

A TURNING

POINT

Houser continued

to work out and in

2008, her husband

entered a fitness

The show

served as a turning

point in her life, leading

her to a career

as a personal trainer.

Then, after five years

helping others reach

their fitness goals,

she was offered an

opportunity to work

as a medical sales

representative and

shifted her focus. She

currently specializes

in the spine, making

sure the implants

she reps are being

utilized correctly by

neuro and orthopedic

surgeons in the operating

room.

Houser has also

recently taken to

eating better, educating

herself first and

becoming certified in

nutrition so she can

pass on her knowl-

have always struggled

with following

a specific diet plan

since most plans

are catered toward

the American diet,”

she says. “Having

been born and raised

in the Philippines, I

am used to eating

a certain way (e.g.

rice for breakfast,

lunch and dinner)

so I started cooking

healthy Filipino and

other Asian foods

and I was absolutely

loving it.”

LOOKING AHEAD

Though she will

always miss celebrating

Christmas Eve

in the Philippines

with delicious food

and the company of

her 40-plus cousins,

Houser – who is now

follow in her parents’

footsteps of creating

a better future for

others.

“I want people

know that there

are no limits on the

amount of success

that one can have,”

she says. “About

13% of the US

population is made

up of people who’ve

been born outside the

country and one of

the biggest struggles,

aside from adapting

to the culture and

learning a new

language, is finding

a way of connecting.

Fitness paved that

way for me. I want

to be a stand for

fitness being for

everyone, regardless

of body type, skin

color, age, etc.”

07/19 ScottsdaleHealth 51


elating

/ by Chris Cohn

In Sickness

and in Health

Rebuilding your marriage after addiction

Chris Cohn is the

Founder of Scottsdale

Recovery Center.

When people get married, they are often filled with joy and excitement for what the

future holds. Many wedding vows contain some variation of the phrase “for better or

for worse, in sickness and in health,” and in this moment most couples aren’t thinking

about the lowest points in a marriage that can get in the way of their happy union.

When a spouse becomes an addict or has struggled with addiction, it can take

over their life, put a strain on the marriage and negatively impact the family. Divorce

is a common result of a partner’s addiction for several reasons, but instead of turning

to this resort there are ways to get past this major obstacle. Below is a guide to help

rebuild a marriage after addiction or support those who have struggled in the past.

52 ScottsdaleHealth 07/19


Create a safe

environment

When a spouse or

partner comes from

home from treatment,

it is important

to remove temptations

including alcohol

and prescription

drugs. These items

should be locked in

a secure place or

thrown away. It’s

often said that the

real work of recovery

begins after returning

home from treatment

because the addict

has to be accountable

and responsible

for their sobriety. An

encouraging, forgiving

atmosphere is

more favorable than

one of the past filled

with blame and

judgement.

Go to counseling

Recognizing the

anger, hurt and

betrayal that addiction

causes in a

marriage can often

be difficult to do. It

is important to face

your feelings headon

in a preemptive

way if you want to

rebuild your relationship.

Working with a

counselor to accept

and manage those

feelings is crucial or

resentment could

build. The counselor

is there to help you

both learn how to

talk to one another

about all aspects of

the marriage and

help each other

regain and build

trust.

Treat the marriage

as a new

relationship

The marriage will

never completely

go back to the way

it once was. Get to

Being patient is a major key to getting your marriage back on

track. The recovering addict will need to focus on sobriety

and may not always be able to prioritize the marriage, and

the spouse must understand this.

know the “new” version

of your partner

by patiently rebuilding

communication, trust,

support, respect, and

intimacy. As you take

time to develop this

new relationship,

treat it as just that, by

going on dates with

each other at least

once a month.

Work on you

During this time of

reconciling with your

spouse and developing

a new, fresh marriage,

it is important

that you don’t forget

about yourself as an

individual. Make sure

each of you takes

time apart to enjoy

your own hobbies

and interests and

become the best

version of yourself

because it will help

lead to a happy and

successful marriage.

This may include

counseling, joining

support groups or

finding other healthy

outlets.

Be patient

and honest

Being patient is a

major key to getting

your marriage back

on track. The recovering

addict will need

to focus on sobriety

and may not always

be able to prioritize

the marriage, and the

spouse must understand

this. Also, the

recovering addict

must be patient with

their spouse as they

work to rebuild their

trust again. After

addiction, broken

trust is most likely

the largest obstacle

to overcome and

reestablish in your

marriage.

Getting your

marriage back to

a good place after

sobriety isn’t easy

and will be a continual

process, every

day. It will take

patience, honesty,

communication and

hard work from each

party. Make a conscious

decision to let

the past stay in the

past and try to move

on to the happiest

future that you can

with the person you

love. It won’t always

be easy, but if you

get to spend your life

with the person you

love the most, it will

be worth it.

07/19 ScottsdaleHealth 53


eauty

/ courtesy of Drybar

From

Weights to

Waves

Effortless post-workout hairstyles

It’s no lie, trying to look “good” at the gym is not an

easy task. From picking out your outfit to figuring

out your workout, it’s tough to know what to do with

your hair post-workout. Don’t sweat it! Following are

four different hairstyles to lift the weight off of your

shoulders in looking flawless after that tough workout.

Extremely High

Ponytail

Straight or wavy,

the high ponytail is

always a great option

after a workout.

Because it’s easy to

slick hair back into

a sleek and stylish

pony, it also works

on every hair texture

and elongates your

facial features.

How to achieve this

look: This look is

quick and easy with

a flawless end result.

Lightly comb through

your hair to get rid

of any frizz. Either

comb your hair to the

top of your head or

use your hands and

fingers to give it the

same effect. Smooth

out any bumps or

frizz with a comb or

fingers while holding

the hair tightly. Then

secure the ponytail

with an elastic or hair

tie. Pull the ponytail

tight while bringing

it slightly forward

to give it the high

ponytail look. Then

set hairspray for any

flyaways.

Next-level

Beachy Waves

These are like the

second-day bed head

waves you wake up

with — just better.

It’s a great hairstyle

because you look

polished, but not

like you tried too

hard. They’re easy

to do after the gym

because your hair

isn’t freshly clean

and you’re able to

create more texture.

How to achieve

this look: Beach

waves are much

easier to achieve

after the gym. While

you are working out,

keep your hair in a

braid. Whether it is a

French braid or just

a simple side braid.

Take your hair out

of the braid and run

your fingers through

your hair, not using

a brush. For pieces

that need it, take a

wide-barrel (1 inch)

and create small

curls by wrapping the

hair around the barrel

for a few seconds.

Add texture spray or

dry shampoo to give

it more texture and

body.

Tousled and

Textured

Fishtail Braid

This low-maintenance

braid is the perfect

option for getting

sweaty workout hair

out of your face in a

stylish way. Cute and

simple, it also fits perfectly

under a hat and

adds style to any look.

How to achieve this

look: This classic hairstyle

is very versatile

for whatever time

of day it is. Spray

texture spray or dry

shampoo all throughout

your hair. Pull

your hair to one side

and create a fishtail

braid. After the braid

is complete, slightly

pull braid pieces apart

to give it more volume

and secure with

an elastic. Spray the

hair with hairspray to

keep it in place.

Messy Half-Up

Top Knot

For a casual yet stylish

look, the half-up

messy bun is great

for after the gym.

Embrace the messiness

of your hair, pull

half of it up into a top

knot to keep your

now sweaty hair out

of the way.

How to achieve this

look: Lightly comb

through hair to get rid

of any frizz. Section

hair in half, half up

for the top knot and

half down. Comb hair

upward to secure it in

a messy bun. Slightly

pull hair around the

bun to give it more

volume, spray hairspray

to flawlessly

secure the top knot.

Drybar is based on a simple philosophy: Focus on one thing and be the best at it. For Drybar, that’s blowouts. Drybar provides professional blowouts at a flat

price, regardless of hair length or thickness (wash included!). Drybar currently has five locations in the Valley - Phoenix, Scottsdale Quarter, Scottsdale at Lincoln

Plaza, the Phoenician and Gilbert. For more information and to book an appointment, please call 877.379.2279 or visit www.thedrybar.com.

54 ScottsdaleHealth 07/19


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event

/ by David Apeji

Eva Magazu and

Phoebe Davis

Sheila Collison and

Jim McGuire

Cami Griffith and

Shem Bowman

Vikara

Nights

This spring series of Friday evening

fitness events took place last month

at the Andaz Scottsdale Resort &

Bungalows. Guests mingled and then

enjoyed an outdoor workout, followed

by a pool party with handcrafted cocktails

and healthy light meals to the

tunes of a live DJ.

Shelby Craiger, Eboni Lucious

and Christina Hathaway

Jessica Maloney

and Sophia Cyr

Savanna Ferguson,

Chelle Mahoney and Vic Roc

Rob and

Jackie Switzer

Sydni Talleri, Rebecca Costa

and Tiffany Boyer

07/19 ScottsdaleHealth 57


endurance

/ by Lewis Elliot

Aim for quality,

not quantity

Shoot for shorter

workouts at a higher

intensity. The reality is

that the temperature

climbs very quickly,

and there’s a huge

difference between

working out at 80

degrees and 95

degrees. If you know

that you only have

an hour to work out

before it’s going to

be really hot, then

don’t plan a two- or

three-hour hike. Do

something in the

45-minute range,

but go a little harder.

You’ll get the fitness

benefit of a longer

workout by increasing

the intensity and getting

out of the heat

before it becomes too

oppressive.

Living in The Valley offers some of the best outdoor workout weather in the United

States for nine months of the year, but in the summer staying active can be a real

challenge. I know many people who lose their fitness routine and stamina over the

course of the summer due to reduced outdoor activity, but it doesn’t have to be this

way! Leaving town for higher and cooler areas like Flagstaff or Payson – or even better,

getting out of the state altogether and heading to Colorado or the coast – is what

many athletes do and seems to work well. Unfortunately, these options aren’t viable

for many of us. With that in mind, a few quick reminders will help you brave the summer

months while staying on your active outdoor workout plan.

Rise and shine

Remember that in

most cases, the early

mornings are cooler

than the late evenings.

Even if you’re

not a morning person,

it’s a great idea

getting to bed earlier.

Plan to wake up and

get your workout in

Heat Wave

5 tips for training in hot weather

during sunrise, which

is usually the coolest

part of the day.

Set your overnight

thermostat cooler

as well; most sleep

studies have shown

that ideal sleep temperature

is around 64

degrees. Most of us

are in much warmer

sleep environments

during the summer,

causing us to sleep

poorly.

Stay hydrated in

the dry heat

Consider that though

it is extremely hot in

Arizona, compared

to other places, it’s

a dry heat. It’s worth

noting because we

have the opportunity

to use the

lack of humidity to

cool ourselves with

evaporation. Bring

lots of water and

wet your hat and

shirt regularly. As the

water evaporates

it has an extreme

cooling effect that

only works in very

dry environments.

Take advantage of

this! Plot water stops

along the way as

well; most trailheads

have lots of water or

gas stations have an

even better option,

ice.

Protect with the

right products

Experiment with different

waterproof

sunscreens. Some

brands have been

known to make a

person even hotter,

and some have actually

shown to cool

you off. Try out a few

different waterproof

options and decide

what feels the best

for you. If you’re

outside for extended

periods, it’s worth

reapplying even with

the waterproof and

sweatproof options.

Pay attention to

your body

Lastly, be kind to

yourself and give

yourself time to

adapt. We can get

more used to the

heat over time, but

100-plus degree

temps are never a

natural environment

for any human being.

Ease into working

out in the hot conditions,

and don’t do

too much unless

you’re comfortable,

and have worked up

to that workout at

that point in time. If

you feel unusual or

not like yourself, cut

the session shorter

and try again when

it’s cooler or once you

recover. It’s unlikely

you’ll be able to do

the same workout

times and distances

as you do during

the more moderate

months, but you can

still enjoy the local

outdoor offerings

with some planning

and a more reserved

approach.

Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book,

“7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the Tri-Scottsdale Foundation. The former U.S.

National Team Cyclist can be reached at lewiselliot@hotmail.com.

58 ScottsdaleHealth 07/19


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