Summer Harvest at Prescott Community Gardens
Along Granite Creek Trail, just a few blocks from Prescott’s Courthouse Square, gardeners are harvesting, watering, weeding, chatting and laughing among the plots of zucchini, cucumbers, tomatoes and other fresh-for-picking produce at Prescott Community Gardens. The beauty is, any member of our community can participate. Spring, summer and fall garden spaces are available to rent. Included in the $60 annual fee are a raised organic garden bed, water, tools, seeds, compost and free entry to various special events throughout the year. Each year, after the enjoyment of pulling fresh summer produce and herbs from her garden, board member Patti Indelicato prepares some favorite nutritious, tasty family recipes. “The biggest benefits of community gardening are the quality of the vegetables I grow and the interactions I enjoy with the other gardeners,” says Patti. Patti recently shared her mother’s recipe for Cool Cucumber Salad as well as a recipe for Baked Zucchini Rounds with Rita Carey Rubin, host of Yavapai Regional Medical Center’s Your Healthy Kitchen. Prescott Community Gardens is the brainchild of Prescott resident Colleen Sorenson. In 2008, Colleen was considering a masters thesis project for college and discovered a similar garden in Seattle. In 2011, the gardens became a reality. Colleen’s goal is to teach the community about sustainability, how to grow food in the difficult high desert, and how to live more sustainability. A diverse group of people and organizations have enthusiastically joined the effort. “That’s the thing that has been the most beautiful about this garden; building relationships,” Colleen says. “Prescott College, Launch Pad with the teenagers, YRMC, Over the Hill Gang, Alta Vista Garden Club, Master Gardeners. It’s been a really intense relationship, which has been great.” The community of friends has flourished. “A garden is a safe place to share ideas no matter your background,” Colleen smiles. “What better place to share knowledge than with your hands in the dirt, together?” Those who join the group often volunteer by helping out with watering, weeding, maintenance, special events, advertising, and more. Special community events include a Soil Amendment Day, Basil Fest, and a Fall Harvest Festival with garden-fresh food, music, children’s activities and Master Gardeners on hand to answer your gardening questions. To learn more, or to rent a garden space, visit prescott community gardens. Click below to download and print Patti’s recipes: Cool Cucumber Salad Baked Zucchini Rounds YRMC’s Your Healthy Kitchen is one of the many ways that Yavapai Regional Medical Center provides health and wellness education to our community. For affordable, healthy meal ideas, downloadable recipes, tips, videos and more, visit yrmchealthconnect.org. You can also follow us on Facebook.
Meet Dr. Le: A Vascular Specialist on the Leading Edge
By day, Phung Le, DO, is a Yavapai Regional Medical Center (YRMC) Vascular Surgeon who performs complicated surgeries and minimally invasive endovascular procedures. At night, the vascular specialist spends time romping with his two young sons. At his medical office in Prescott, Dr. Le promotes the importance of healthy-living habits – not smoking, getting regular exercise, reducing stress and controlling blood pressure and more – with his patients. He follows his own advice with games of pickup basketball, lively sessions on his drum set and stress-relieving time restoring old motorcycles. Meet Dr. Le: family man, physician, athlete, musician and even the occasional sketch artist. “I’m a visual learner,” said Dr. Le, explaining the diagrams he draws for patients while describing medical conditions or explaining procedures. “It’s very important that patients understand their diagnosis and the plan to restore their health. Drawing a picture is a good way to do this.” An Exceptional Background Dr. Le emigrated from Vietnam with his family at age five, and grew up in the Maryvale area of Phoenix. Dr. Le graduated cum laude with a bachelor’s degree in Biology from Arizona State University in 2003. He earned a Doctor of Osteopathic Medicine from Arizona College of Osteopathic Medicine in Glendale in 2010. Then came a five-year residency in general surgery at Memorial Hospital in York, Pennsylvania, where Dr. Le was trained in open, laparoscopic and endoscopic surgery. During a two-year fellowship at Tufts Medical Center – an internationally recognized teaching hospital – Dr. Le worked on complex cases with vascular surgeons as well as interventional radiologists, who use minimally invasive procedures to diagnose and treat vascular disease. It was training that later would prove valuable at YRMC. Arizona is Home With the fellowship completed in 2017, Dr. Le and his wife chose to return to Arizona so their children could be near family members who live in the Phoenix area. The couple liked Prescott for its friendly atmosphere as well as hiking and other activities. YRMC was a big draw, too. “It’s a community hospital system, but at the same time, it offers the full breadth of services, like open heart surgery and neurosurgery,” Dr. Le said. “That was a sign the hospital is forward-thinking, and is dedicated to investing in the latest technologies and advances in medicine and surgery.” Dr. Le’s Approach to Patient Care Dr. Le develops a complete medical history for every patient. He gathers information on the patient’s risk factors for vascular disease, ensures medications are correct, checks blood pressure levels and learns about the patient’s other conditions. “One of the most important conversations I have with my patients is about smoking,” he said. “Tobacco use is the biggest risk factor for peripheral artery disease. We discuss tobacco cessation and, for patients who are motivated, I may prescribe medication or a nicotine patch.” Dr. Le also applies his “visual learning” skills by observing the patient’s functional status, which doesn’t always relate to the person’s age. “Is the patient an 80-year-old who is healthy and functioning independently, still driving a car and working around the house? Or, at the other end of the spectrum, is the patient debilitated with numerous medical problems? It’s about having a global understanding of the patient’s health status.” With this information, Dr. Le creates a plan for each patient. His recommendations could include lifestyle changes, medications, minimally invasive procedures or complex “open” vascular surgeries. “The most fulfilling aspect of my work is improving the quality of life for my patients,” he said. “That’s always my goal.” Dr. Le may be reached at his office in Prescott at (928) 771-1011.
Our Memories of YRMC: The Olsen and Sischka Families, Part Two
The Olsen family grew up loving ranch life. But they also knew life on the JCJ Ranch in Big Chino, north of Paulden, had its hazards. Dan Olsen – one of John and Ann Olsen’s two sons – recalls a day on the ranch that began with two local kids on a go-cart ending up under the wheels of a tractor. “So they were hauled into YRMC (then Yavapai Community Hospital),” he said. Hours later that day, Dan crashed the same tractor into an irrigation ditch and broke his arm. “And now I’m going to YRMC,” he said. “YRMC was pretty important back when we were kids.” John Olsen: A Man of the Earth The Olsen siblings – three of whom with their spouses own Olsen’s for Healthy Animals – credit their father and mother for instilling in them respect for the land, hard work and commitment to community. “My father was a man of his word,” said Kathy Sischka, one of two Olsen daughters. “He was honest and people respected that about him. He was a man of the earth and he loved every bit of this county.” Click here to watch Our Memories of YRMC: The Olsen and Sischka Families, Part 2 on YouTube. Supporting Community-Based Healthcare John’s devotion to Yavapai County inspired him to get involved in community-based healthcare, county government, education, water conservation and more. In the 1960s, he was instrumental in bringing together leaders from the County Hospital and Yavapai Community Hospital for delicate discussions about joining forces to have one hospital that would serve the community. His efforts led to the formation of the Central Yavapai Hospital District in 1960 and the opening of YRMC at its current location in 1964. “Whenever John was involved in something, I always knew it was going to turn out right,” said son-in-law Steve Sischka, who serves on YRMC’s Board of Trustees. YRMC also cared for John, as son Mike remembered. “The only reason my Dad was able to come back home at the end of his life was because of YRMC’s Infusion Center,” he said. YRMC Provides Advanced Specialties The Olsen family agrees that their father was impressed by YRMC’s expansion and the addition of important advanced specialties to serve the community. Dan describes how his father enjoyed sharing the story of his involvement in YRMC with the providers who cared for him at YRMC. “He was proud,” said Dan, “but it was a humble proud.” Just as you would expect from a man of the earth.
Expert Advice for Keeping Young Athletes Hydrated and Healthy!
Kids are back in school, playing sports — and it’s hot out there! Playing hard in hot, humid weather can be dangerous for anyone, but kids are particularly vulnerable to dehydration and heat-related illnesses. Local experts agree that proper hydration, with water, begins hours, if not days before a hot-weather practice or event. Their message to young athletes: hydration keeps you healthy and competitive! Compared to adults, kids have higher water needs relative to their body size. Children are also less likely to recognize the early signs of thirst, especially when they are playing hard in the heat. Even mild dehydration can cause fatigue, headache, muscle cramping, and lack of concentration, all of which can affect athletic (and academic) performance. If left untreated, mild dehydration might deteriorate into more serious heat related illnesses, like heat exhaustion or heat stroke, which requires emergency treatment, and can even be fatal. Experts agree that water is the best primary beverage for healthy hydration. They also stress the importance of being well hydrated before arriving at an event. Sports medicine professionals recommend that kids drink about 20 ounces of water two hours before a practice or game and 48 – 64 ounces throughout the day. Jeanne Gibian, CPNP, Pediatric Nurse Practitioner at Ponderosa Pediatrics, encourages active kids to fill up on water throughout the day, long before an event begins. Darrin Blake, MS, ATC, Head Athletic Trainer and Sports Medicine and GeoScience Teacher at Bradshaw Mountain High School, offers some additional advice. Blake states, “First, I tell my kids that they cannot hydrate during practice; that they have to hydrate primarily at home. Drinking during a practice or game will keep hydration levels up a little, but the kids won’t gain anything if they are dehydrated from the start. Kids need to get a belly full of water during the day, not iced tea, milk or juice. Also, at least a few days before the start of the season, I want them to wake up every night at least once to use the bathroom. That means that they have excess water in their body: that’s a good sign of hydration”. Click here to watch Keeping Your Young Athlete Hydrated on YouTube. Replacing electrolytes (calcium, sodium, magnesium and potassium) during intense, prolonged exercise in the heat is also important. Electrolytes maintain water balance in the body while also keeping the heart and other muscles working optimally. Opinions vary, however, regarding the best timing and use of electrolyte replacing sports drinks. Jeanne Gibian reminds parents that, “Sports drinks, like many Gatorade products, can contain more than half the sugar of soda, or about 7 teaspoons in a 16-ounce bottle”. Because of their high sugar content, Gibian does not recommend using sports drinks unless kids are participating in intense, sustained exercise of more than one hour, in high temperatures. Chloe Woodruff, local professional off-road cyclist, and Founder of the Stans-Pivot Pro Team Powered By Maxxis, agrees. “I think sugary drinks are overused and simply unnecessary most of the time. For kiddos with short practice sessions of an hour or less, I think water and a bar or a few pieces of fruit, will do the trick”. Sabrina Carlson, Northern Arizona Youth Outreach and Education Coordinator, and leader of Gear Girls, an all-girl mountain bike club sponsored by the Arizona Trails Association adds, “If an electrolyte drink is needed to keep kids hydrated after or during a hard ride of an hour or more, I prefer a lower sugar, higher salt product like Skratch or Drip Drop. These have a profile similar to hydration salts. In some cases, the high sugar content of some sports drinks can trigger an upset stomach and brightly colored vomit, especially if altitude is involved!” For long duration exercise in hot weather, Darrin Blake suggests replacing electrolytes during the day with fruit and Gatorade or another sports drink. He adds, “Drinking water is obviously essential, but replacing electrolytes is just as important. I tell my athletes to drink Gatorade at meals when they are working extra hard, taking water throughout the day, and water again before they go to bed. Kids should take short drinks of water during an event to maintain hydration. I’ve had kids drink too much water during play and feel just as bad as they would have if they were dehydrated”. Cooling off during a practice or event will also reduce the risk of heat related illnesses. To keep athletes at Bradshaw High School cool, Blake purchased a water horse, which emits a continuous supply of cold water through several nozzles. He encourages his kids to douse themselves with water to prevent overheating. Sabrina Carlson recommends riding with a lightweight, long sleeved cotton shirt. “These can be doused with water (or sweat), and will help pull heat away from the body”. For fuel, Blake recommends eating fruits like melons and berries throughout the day. “Fruit is high in water and some of those electrolytes, and it also contains healthy carbs that kids use for energy during sporting events”. Carlson encourages her team of girls to lightly snack on salty trail mix, with something sweet, like dried fruit, during long rides. Chloe Woodruff recommends a well-balanced breakfast before a practice, ride, or game, like some overnight oatmeal sweetened with dates and a banana. Her favorite recovery food after a hard ride is a simple smoothie blended with protein powder, almond milk, a banana, dates and a handful of spinach. Experts agree that kids need to fill up on water long before they play in the heat and use electrolyte replacement beverages only when they will be engaged in intense activity for an hour or more. Because opinions vary regarding the best electrolyte replacement products to use, be sure to ask your child’s pediatrician and coach about their recommendations. In addition, fueling up with healthy carbohydrates like fruit, whole grains, and nuts instead of sugary candies and snacks will keep kids energized, healthy, and competitive throughout a practice or game.
This Hometown Girl Has Many Talents: How Jennifer Harvey is Making a Difference
If you have ever had the privilege of hearing Jennifer Harvey sing with her Femme-Folk Pop-Rock band, The Gurley Girls, you will know instantly that this busy lady’s got skills. She is a wife, mom, daughter, sister, aunt, cousin, niece, friend and cake pop baker in addition to her role as the Patient Navigator for the Lung Cancer Screening and Care program at Yavapai Regional Medical Center (YRMC). Her title is a mouthful and so is her job! YRMC started the Lung Cancer Screening and Care program in response to a national push to provide annual low dose CT scanning as a screening method for detecting lung cancer early. This program started as a result of a large-scale study known as the National Lung Screening Trial, which was sponsored by the National Cancer Institute (NCI) and conducted by the American College of Radiology (ACR). This study showed that “for the first time, we have a modality that’s proven by research to catch lung cancer early and it is effective and can save lives,” explained Jennifer. Early detection of lung cancer can increase the five-year survival rate. Jennifer added, “YRMC started this program to support our community because we have a high volume of smokers and we know that when people wait until they have symptoms of lung cancer, they are not likely to survive their diagnosis.” Jennifer’s role in the process is to help identify high risk groups and to inform practitioners as well as people in the community that this service is available; to act as a liaison between providers and specialists such as pulmonologists, radiologists, oncologists and surgeons; to connect patients to the screening program and treatments they may need after the screening; and to create educational materials and classes to help patients become healthier. “So, I act as a hub in this busy wheel,” said Jennifer. The day before a patient arrives for the first appointment, Jennifer calls them and explains how “the program is not a one and done type of thing. You come back annually for screening.” When they initially arrive at the clinic, Jennifer goes through a patient information folder she creates and develops a personal relationship with the patients. She wants them “to feel fully supported, to put a face with a name, and to really help them through the process.” There are some additional benefits of entering the program such as “smokers who enter the program often decide to quit smoking after realizing what smoking does to them,” Jennifer states. Another benefit of this program is that incidental findings may also be detected because of the screening. If someone has coronary artery disease, the calcifications can be spotted through CT screening and the patient can be referred to a cardiologist so that a heart attack may be prevented. A thyroid nodule may be discovered or another type of medical concern might also be noticed. “They might get help for something they didn’t even know they had,” explains Jennifer. If you think that lung cancer screening is something you should consider, please speak to your primary care physician or contact Jennifer at (928) 771-5454.
Our Memories of YRMC: Stephanie and Mark Fricke
Who doesn’t enjoy a good love story? And here’s one that includes an Easter-themed scavenger hunt, anonymous gifts left at the workplace – yes, it’s Yavapai Regional Medical Center (YRMC) – and (spoiler alert) a symphony of synchronized pagers on the couple’s wedding day. For longtime Prescott residents, there’s even a first date at the old Maude’s Restaurant on Montezuma Street. The story begins in 1987 when Stephanie – who was visiting from Washington, D.C. – fell in love with Prescott. “I know exactly where I was,” said Stephanie. “I was standing in front of Courthouse Plaza looking up and down Gurley Street and I said, ‘Yep, this is it.’” In just three months, Stephanie – who is now Director of Laboratory Services at YRMC – had relocated to Prescott and soon was working nights as a Medical Technologist in YRMC’s Clinical Laboratory. Mark, a police officer, had a similar experience when he first visited Prescott in his mid-twenties. “Prescott’s my home,” said the Midwest transplant. “It’s great to have spent your career in the community that you retire in.” It was 1992 when the couple met at YRMC. “The police used to cruise by just to make sure everybody was safe,” Stephanie said. “It was a place where they had somebody you could talk to who was actually awake,” Mark said with a smile. Stephanie and Mark had things in common – their favorite beverage was Diet Coke and each had visited Switzerland at the same time. It was a good opening, and Mark took it. Soon, Diet Cokes started showing up on Stephanie’s desk at work, and she knew exactly who was behind them. “There were ulterior motives,” Mark admitted. They became friends, hiking and backpacking together in Strawberry and Payson. Three years later, Mark finally got the nerve to invite Stephanie on a date. They had breakfast at Maude’s after their shifts ended. They clicked so well that their breakfast almost became lunch. The restaurant manager had to ask them to leave because other customers needed their table. A month later, Mark invited Stephanie to dinner, sending flowers to her door before he arrived. “I’m on the phone immediately to one of my nurse friends from YRMC,” said Stephanie. “‘He sent me flowers what am I gonna do?’ She assured me that it was okay.” And she was right. Mark was romantic, but also fun. He concocted an elaborate Easter Bunny scavenger hunt that took Stephanie all over Prescott and Prescott Valley – a grocery store, florist, YRMC – to ask for her next clue. “Every place I went, I had to ask, ‘Are you the Easter Bunny?’ and then the person would give me a plastic Easter egg with the next clue.” Mark got Stephanie into running, 10Ks, half and full marathons. YRMC sponsored the couple in a Ragnar 24-hour relay involving 12 people, 200 miles and no sleep. They camped in Bryce Canyon National Park and at Lake Powell, which became a favorite destination for the couple. It was so special, in fact, that the pair chose Lake Powell as the setting for their September 4, 1997 wedding. It was a beautifully simple ceremony, but comical, too, with the bride nearly wearing workout clothes and flip flops, because the maid of honor (who had the wedding gown) was late. The groom and best man were dressed in black pants, white shirts and Looney Tunes ties (because Mark’s a cartoon fan). Mark had vowed to his friends the 5 p.m. ceremony would last no longer than 20 minutes, and at 5:20 p.m. with the Justice of the Peace two minutes shy of pronouncing, “You may kiss the bride,” dozens of pagers buzzed. “We had a really good time; it was a really fun wedding,” Stephanie remembered. Stephanie and Mark Fricke have built a life of love, fun and mutual respect for their occupations. Now retired from the police department, Mark is a firearms instructor who travels the country to teach courses. “It was easy to be married to a police officer because I understood the shift work,” said Stephanie. “I understood his life was not his own sometimes because we both worked weird shifts. We worked on holidays, which to us is a day that you don’t happen to be working, but you could be.” These days, when Mark’s home, he’s Mr. Fix-It around the house and also cooks, cleans and does the grocery shopping. Mark grinned and said, “She keeps me in the lifestyle I’m accustomed to.” Now, pour yourself a Diet Coke and let’s toast the happy couple’s upcoming wedding anniversary.
Frank Colella, Family Nurse Practitioner, Joins the Team at YRMC PhysicianCare
Frank Colella, FNP, is a Family Nurse Practitioner and has joined the YRMC PhysicianCare Family Medicine team. He is now practicing at 1050 Gail Gardner Way, Suite 100 in Prescott. Mr. Colella is a Doctoral graduate of Philosophy in Biology from the University of Buffalo and Canisius College. He has also completed a Master’s Degree in Nursing at the University of Phoenix. Mr. Colella is currently accepting new patients. Please call (928) 777-0700 to schedule an appointment. YRMC PhysicianCare is pleased to accept most insurance plans including Medicare. For more information about YRMC PhysicianCare, please visit www.yrmcpc.org.
Dr. Pamela Lusk Joins the Ponderosa Pediatrics Team
Yavapai Regional Medical Center PhysicianCare is pleased to welcome Pamela Lusk, PMHNP-BC, FAANP, Child and Adolescent Psychiatrist. Dr. Lusk has joined the Ponderosa Pediatrics team on Centerpointe West Drive in Prescott. She is a Doctoral graduate and has completed a Post Masters Nurse Practitioner Certificate in Psychiatric and Mental Health at Arizona State University in Tempe, Arizona. Dr. Lusk completed a Master of Science in Psychiatric Nursing for Child and Adolescents at University of North Carolina, Chapel Hill, North Carolina. Dr. Lusk is currently accepting referrals from physicians in the community. Please speak to your family doctor if you feel that child or adolescent psychiatry should be considered as part of your child’s treatment plan. YRMC PhysicianCare is pleased to accept most insurance plans. Ponderosa Pediatrics is located at 2120 Centerpointe West Drive in Prescott. For more information, please call (928) 778-4581 or visit www.yrmcpc.org.
3D Tomosynthesis Mammography Units Added to YRMC Imaging Sites
Yavapai Regional Medical Center (YRMC) introduced two additional 3D Tomosynthesis mammography units to their imaging sites in March, bringing the total to three in the YRMC network. The evidence is clear that Tomosynthesis—3D mammography—is a more precise screening for breast cancer for certain women. According to Kathleen Hoffer, Imaging Operations Manager for the BreastCare Center at YRMC, “3D mammography is becoming the standard, especially for women with dense breast tissue, and we want to make it available throughout the community. This is why we placed a new Tomosynthesis unit at Prescott Medical Imaging in Prescott and an additional unit at the BreastCare Center in Prescott Valley.” Research confirms that breast cancer is the second most common type of cancer afflicting women in America, so detecting it is a high priority. The standard 2D mammogram creates a 2-dimensional image of the breast with two x-ray images of each breast. The 3-dimensional mammogram adds an additional view that allows breast tissue to be evaluated in greater detail with no significant increase to the radiation dose. The 3D mammogram is particularly important for women with dense breast tissue. Younger women often have denser breast tissue than older women do and will benefit even more from a 3D mammogram because of its increased accuracy rate. It also has less false positives and much lower call back rates, so a 3D mammogram is overall more accurate than a standard 2D mammogram. “When someone gets a call back and has to return for additional screening, it is very anxiety-provoking for the patient and their loved ones”, states Radiologist Brent Johnson, MD. “This is another reason 3D mammograms are better for the patient. If there is a 15 percent chance of being called back—using conventional 2D mammograms—some women may decide to avoid mammograms all together, which increases the chance of a breast cancer being missed entirely. It is very sad when I see advanced cancers that could have easily been detected much sooner simply by having a timely mammogram.” When a woman is screened with a 3D mammogram, the call back rate decreases by half from 15 percent to about 7 or 8 percent, which significantly reduces the need for additional testing and associated anxiety. Dr. Johnson states, “The extra cost of a 3D mammogram is mitigated by not having to do as many ultrasounds or extra views, a breast MRI or biopsy. Those extra tests are not only more expensive in the long run for patients, but often can ultimately increase radiation exposure compared to starting with a 3D mammogram.” Kathleen Hoffer adds, “3D mammograms are performed based on provider or radiologist recommendation. Patients who are aware that they have dense breast tissue should insist on a 3D mammogram.” Many insurance providers, including Medicare, have now opted to cover Tomosynthesis screenings, because it is actually less expensive in the long run, making the 3D mammogram better for patients in terms of cost. Some patients opt to pay the additional cost not covered by insurance simply for their peace of mind, knowing they are getting the most state-of-the-art mammogram. If you would like to have a 3D mammogram at the BreastCare Center in Prescott Valley or in Prescott at Prescott Medical Imaging, please speak to your primary care provider or call (928) 771-7577 for Prescott Medical Imaging or (928) 442-8900 for the BreastCare Center in Prescott Valley.
3-D Digital Breast Imaging: Convenient Access for You!
Prescott Medical Imaging (PMI) now offers breast tomosynthesis – also called 3-D digital breast imaging – as part of their mammography screening services. PMI joins the BreastCare Center at Yavapai Regional Medical Center (YRMC) in Prescott Valley – which has two 3-D digital imaging units – to make the service conveniently available throughout the community. “Our goal is to ensure women have 3-D digital breast imaging available when they need it and where they need it,” said Mary Sterling, Director of Imaging Services at YRMC. “This is about convenience and peace of mind for our patients.” In addition to the most advanced 3-D digital breast imaging, women also have available an exceptional team of radiologists and breast imaging technologists at these locations: Prescott Prescott Medical Imaging 810 Whipple Street (928) 771-7577 Prescott Valley The BreastCare Center at Yavapai Regional Medical Center 7700 East Florentine Road (928) 445-2700 This additional availability of 3-D digital breast imaging will be particularly good news for the 43 percent of women ages 40 to 74 years old who are classified as having dense breast tissue. On a mammogram, dense breast tissue appears white as do breast masses or tumors. This means dense tissue can sometimes mask tumors. “Breast tomosynthesis technology allows our radiologists to see dense breast tissue better because it collects the images in slices, unlike traditional mammography,” explained Sterling. The 3-D digital technology can prevent women with dense breast tissue from undergoing several imaging studies, giving them information faster. Even more important, according to a study published in the Journal of Clinical Oncology in 2016, adding 3-D digital breast imaging can help physicians better detect cancers in dense breast tissue. To learn more about 3-D digital breast imaging, women should speak to their doctor. To schedule 3-D digital breast imaging or other imaging services, contact PMI at (928) 771-7577 or the BreastCare Center at YRMC at (928) 445-2700.
First WATCHMAN Procedure at YRMC’s James Family Heart Center
The James Family Heart Center at Yavapai Regional Medical Center (YRMC) has reached another significant medical milestone with the introduction of the left atrial appendage closure (LAAC) procedure, better known as the “WATCHMAN™.” “The launch of this new service is another excellent example of why the community can be proud to have this state-of-the-art Heart Center right here at home,” said Pierre Tibi, MD, Medical Director of The James Family Heart Center at YRMC. “ The WATCHMAN™ is performed in YRMC’s hybrid operating suite – regarded as among the finest in the nation – by either Soundos K. Moualla, MD, YRMC Structural and Interventional Cardiologist, or Nisha Tung-Takher, MD, YRMC Cardiac Electrophysiologist. Who is eligible for the WATCHMAN™? The procedure is designed for people with Afib (atrial fibrillation) that’s not related to a heart valve problem as well as people who don’t respond well to blood thinners. Afib affects the heart’s ability to pump blood normally. It can cause blood to pool in the left atrial appendage and form a clot. A permanent heart implant, the WATCHMAN™, reduces the risk of blood clots originating in the left atrial appendage. “These blood clots can escape from the left atrial appendage, enter the bloodstream and cause a stroke,” said Gwen Rhodes, RN, YRMC Patient Navigator. “Many stroke-causing clots that come from the heart are formed in the left atrial appendage. That’s why closing off this part of the heart is recommended for some people as a way to reduce their risk of stroke.” Specially trained physicians like Drs. Moualla and Tung-Takher use computer guidance to implant the WATCHMAN™ device, which is about the size of a quarter. After making a small incision in the upper leg, these physicians insert a narrow tube, similar to a standard stent procedure, and guide the WATCHMAN™ into the left atrial appendage. The WATCHMAN™ device closes off that part of the heart to stop blood clots from escaping. Visit YRMC’s website for more information about the WATCHMAN™ and other YRMC James Family Heart Center services.
To Boost Health and Wellness, Sit Less and Stand More!
Boosting health and wellness can be as easy as sitting less and standing more! Numerous studies prove that taking short breaks throughout the day to stand (or move around a bit) improves health and wellness in previously unimagined ways. Standing and/or engaging in frequent light activity (like walking around your office, standing while talking on the phone, or even just doing chores) improves mood and energy, sharpens mental focus, controls appetite, and dramatically improves blood sugar control. In fact, standing or moving for five minutes every hour may be just as important as a weekly exercise routine for reducing your risk of heart disease, diabetes, and other chronic conditions. Research Links Standing with Better Mood, Concentration, and Appetite Control Anyone with a desk job knows that prolonged sitting leads to stiff and painful hips and knees! However, sitting too much also reduces your ability to concentrate, and can increase mental stress. A study at the University of Colorado found that people who took frequent 5-10 minute standing or walking breaks during a six-hour workday enjoyed improved feelings of alertness and wellbeing, lower stress levels, and even reduced appetite compared to those who sat at their desks for most of the day. Remarkably, for most participants in the study, those regular breaks produced better results than starting the day with a brisk, 30-minute walk. Sitting also contributes to boredom and fatigue, which commonly triggers a search for snacks! Researchers theorize that low energy states, like boredom, trigger your brain to tell you to do something to improve your mood. Eating, even if you are not hungry, does help improve energy and concentration for a short period of time. However, simple, light activity produces the same results, with no added calories! Sitting Less Improves Blood Sugar, Blood Pressure and Risk of Chronic Disease One of the largest studies to examine the links between sitting and health is the Australian Diabetes, Obesity and Lifestyle Study. Researchers followed more than 11,000 adults without diabetes and compared the time people spent each day watching television with a number of health markers. As might be expected, glucose and insulin levels, blood pressure, and waist measurements increased with every extra hour people spent watching TV. Researchers were surprised, however, when they discovered that regular, moderate exercise (at least 150 minutes a week) did not improve the health of anyone who spent more than a few hours each day watching television. In other words, thirty minutes or more of concentrated exercise most days of the week did not ameliorate the negative health effects of sitting too much. Other studies show that taking a walk, or simply standing after meals (even just to do the dishes), can significantly lower post-meal blood sugar levels in people with diabetes. In addition, and perhaps most intriguingly, long-term studies also find a decreased risk of death from any cause (including diabetes, heart disease, and cancer), in people who simply sit less during the day and move more. Standing Burns More Fat and Calories! How does standing more and sitting less improve health? Scientists aren’t exactly sure, but it might have something to do with our ability to use fat as fuel. Muscles that are important for postural support (standing) are quite good at siphoning off fat that is circulating in the bloodstream (as triglycerides and cholesterol), and using it for energy. When we sit too much, those muscles lose some of their ability to use circulating fat for fuel. This could contribute to some of the symptoms of pre-diabetes and metabolic syndrome, including high triglycerides, increased waist circumference and insulin resistance. When we stand or engage in light activity, we also burn more calories. In fact, most people can burn 500-800 additional calories by standing at work; engaging in ‘walking meetings’; taking regular movement breaks; and just not sitting more than a total of six hours a day! Burning more calories helps us achieve a healthier weight, which lowers the risk for many chronic diseases. Tools to Create New Habits Once you get into the habit, it’s easy to cut back on daily chair time. Numerous online tools are available to remind you to take a break from sitting. Check out Apple’s Stand Up – The Work Break Timer or Google Chrome’s Office Fit for just a few useful apps you can use at work or home. There are also many options out there for converting your work area into a sit/stand/or walk environment. Encourage walking meetings at work, and stand up while working whenever possible. Even walking to talk to someone in your office instead of calling or sending an email will get you out of your chair more often. If you are into playing video games at home, try some of the active options on the Nintendo Wii. Get off the couch during television ads to do chores or walk in place for a while. Even better, watch a lot less TV! Just sit less and stand more. You’ll feel better when you do!
Prescott Area Youth Hit the Biking Trails this Summer with Prescott Mountain Bike Alliance
We’ve all seen the reports: the Prescott area is frequently rated one of the best places in the country to live. One of the foremost reasons is that our region is an ideal destination for outdoor recreation and leisure activities due to the near-perfect climate and clean air. The hiking and biking trails are nationally acclaimed. But how do we get our local youth connected to what our environment has to offer? That’s the question raised by the Prescott Mountain Bike Alliance (PMBA), a chapter of the International Mountain Bicycling Association. Since 2010, the Prescott Mountain Bike Alliance has been dedicated to planning and building trails, as well as developing recreational riding opportunities for the citizens of Prescott. This year, the alliance is kicking off a prescott summer youth program to engage Prescott area youth in the fun and rewarding sport of mountain biking. The program will also offer our youth community service engagement opportunities. When asked why this engagement is critical, Brent Roberts, President of PMBA, offers a two-fold response, “There’s a superficial answer in that we want to give kids something to do that’s healthy, fun and offers group cohesiveness and a social outlet. But the deeper goal is that experiential programs that get kids doing things outdoors are critical for long-term mental health and well-being. We want kids to challenge themselves; to realize that they have more capability than they originally thought.” Throughout the summer, PMBA will offer weekly mountain bike rides, skills clinics and bike repair workshops, all organized around age and ability and led by trained and experienced coaches and instructors. The program is free of charge to all area youth. “When we wrote the grant for the program, we wondered if we were going to be able to raise the needed matching funds,” says Roberts. However, members of PMBA were pleasantly surprised. “It was amazing to see how much enthusiasm there was for this project. People responded so quickly and organizations were eager to support us. It was gratifying to see that our community was ready for a summer youth program like this.” Yavapai Regional Medical Center is among the PMBA Summer Youth Program supporters. “The Prescott Mountain Bike Alliance Summer Youth Program dovetails perfectly with Yavapai Regional Medical Center’s Mission,” says Ken Boush, Director of Marketing and Communications at YRMC. “As the community’s not-for-profit healthcare provider, healing is only one aspect of what we do. YRMC also promotes health education, preventive medicine and ways to encourage a healthy lifestyle for all ages. We’re proud to be involved in a program that offers kids, sometimes for the first time, a love for getting outdoors and exercising.” The weekly rides, skills clinics and bike workshops will take place Wednesday and Thursday mornings, beginning June 6th. In addition, kids and their families have an opportunity to participate in trail stewardship, where they work with a team to maintain local trails. “This gives our youth a first-hand glimpse at what it takes for a public asset like a trail system to stay in shape,” says Roberts. “They’ll see that the privilege of using public lands goes hand-in-hand with a responsibility to be stewards of those assets and to commit time and energy to maintain them.” Roberts insists that the adults involved will get as much, or more, from working with the youth. “It’s such a positive experience for the leaders, instructors and even the parents,” he says. “Some of these kids begin programs like this feeling like they don’t have anything going for them. To watch them let go of that negative self-talk and connect with a new identity and a skill they never knew they were capable of… it’s incredibly rewarding.” For more information about PMBA and the Summer Youth Program, contact Brent Roberts at (928) 713-9825 or visit prescottmtb.com.
Crawfest 2018 Raises $30,000 to Keep Kids Healthy
Good friends, great food and good times were the order of the day as more than 300 gathered to raise more than $30,000 to promote children’s health. Sponsored by Dr. Peter Tibi and Yavapai Cardiac Surgery, the 6th Annual Crawfest was held Saturday, April 21, 2018 at the Holiday Gardens Courtyard in downtown Prescott. Tibi, together with his friend and co-worker, Mississippi-born Jared Head, served up a spicy Cajun menu of crawfish, jambalaya, outrageous desserts and refreshing libations. Mixed with the fabulous sounds of Mother Road Trio and the Alter Ego Band, you felt like you were in The Big Easy. “We couldn’t do this alone. We had great support from our many friends and our corporate sponsors,” said Tibi. Crawfest event sponsors included: Air Methods/Native Air; Boyle, Pecharich, Cline, Whittington & Stallings, P.L.L.C.; Northern Arizona Hospitalists; Prescott Anesthesia Associates P.L.L.C.; Voya Financial; Wells Fargo; Wells Fargo Securities and Yavapai Pathology Associates. Funds raised benefit Yavapai Regional Medical Center’s (YRMC) “Partners for Healthy Students” program. Founded in 1999, Partners for Healthy Students provides primary, preventive, vision, and other healthcare services to school children and their siblings throughout YRMC’s service area. Services are provided at no cost to those with little or no insurance or the ability to pay. “The impact of our program touches our entire community. We keep children healthy and in the classroom attentive and learning. We keep moms and dads at work. And in the end, healthy, loving families and a reliable workforce are two vital components of strong and vibrant communities,” said Program Director, Amy Negovan. To learn more about YRMC’s Partners for Healthy Students program, contact the YRMC Foundation by calling (928) 771–5169.
YRMC Volunteer Spotlight: John Peters and Richard McBride
If you’ve spent any time at Yavapai Regional Medical Center, you’ve probably heard the sound of a hand bell throughout the halls twice a day. The bell heralds the arrival of the snack cart, and the ringer is a member of the snack cart volunteer team, serving hot coffee, juices, fruit, yogurt and other goodies to visitors and staff at the hospital. On any given morning, you might be served by YRMC volunteers John Peters and Richard McBride. The duo often resembles a comedy team more than hospital volunteers. Employees and visitors who purchase snacks from the cart can’t help but join in the banter and good-natured teasing. But don’t let the lightheartedness fool you. They take their job very seriously. “A big philosophy we have is that we go the extra mile,” says Peters, “Let’s say that you have a nurse caring for a patient in one of the rooms in ICU. I know one nurse in particular who always wants a bag of cheddar popcorn and a string cheese. I’ll get her badge from her, ring it up and take it back there to her station.” Peters and McBride are particularly proud of their dedication. “Our record for uninterrupted service is 79 weeks without missing a day,” says Peters. A snowstorm prevented the volunteers from coming in on the 80th day. When asked why this dedication is so important, Peters responds, ”I really can’t explain it. I’m sure it’s this way for all the other volunteers. It’s just a sense of good feeling that you’re providing a service.” Peters describes the camaraderie and friendship as an added bonus to volunteering at YRMC, including getting to know the staff and fellow volunteers, learning about their families, grandchildren and travels. As McBride picks up the hand bell and starts down the hall to ring their arrival, Peters sums it up this way, “Volunteering is a wonderful experience. Period. It’s the only way to explain it.” The YRMC Volunteer Services Department welcomes inquiries about volunteering for the snack cart as well as a wide variety of other volunteer opportunities. For more information, call: Volunteer Services, YRMC West, Prescott: (928) 771-5678 Volunteer Services, YRMC East, Prescott Valley: (928) 442-8678
Volunteer Spotlight: Don Packard, PAWS Pet Therapy Program
Anyone who owns a dog or other pet knows the calming effect they can have. When we pet our animal friends, stress and worry often seem to melt away. Scientific studies have now proven this to be true. Pets can lower blood pressure and reduce anxiety. In addition, petting an animal can release endorphins that have a calming effect and can enhance healing. In keeping with our Vision of treating the whole patient — body, mind and spirit — Yavapai Regional Medical Center offers visits from specially trained therapy animals through the Pets Are Warm Support (PAWS) program. YRMC accepts dogs who are certified through Pet Partners, a national organization that evaluates and tests all animals to ensure that their health, skills and aptitude meet rigorous standards. Visits from PAWS pets can reduce boredom, increase socialization and communication, and provide comfort, especially for those patients who are missing their own pets at home. PAWS program volunteer Don Packard brings Sailor, his beautiful Australian Shepherd, to YRMC every Tuesday. “Of course I’m giving back, but there’s more to it than that,” says Packard, “It gives me satisfaction seeing these folks who don’t get to see dogs. It does their heart good, and it does mine too.” Patients aren’t the only people who enjoy the therapy pets at YRMC. The staff looks forward to their regularly scheduled visits as well. “He’s a therapy dog for everybody,” says Packard, “The staff really likes him too. He’s well known. ‘It’s Tuesday and Sailor’s here!’ That’s what they say.” You can take a preliminary quiz to see if your dog may have the right temperament to be a therapy dog at petpartners.org. If you’re a patient at YRMC and would like to arrange a PAWS visit, check with your caregiver first, then call Volunteer Services. In Prescott, the phone number is (928) 771-5678. In Prescott Valley, call (928) 442-8678. YRMC Volunteer Services welcomes inquiries about volunteering for the PAWS program as well as a wide variety of other volunteer opportunities. For more information call: Volunteer Services, YRMC West, Prescott: (928) 771-5678 Volunteer Services, YRMC East, Prescott Valley: (928) 442-8678
YRMC’s Patient Blood Management Videos Now at One Convenient Location
Patient Blood Management is a widely respected and widely practiced approach to patient care, particularly before, during and after surgical procedures. It emphasizes safe and effective medical and surgical techniques, which are designed to prevent anemia, decrease bleeding and improve the outcome of your procedure. Since 2012, Yavapai Regional Medical Center has practiced Patient Blood Management, reducing the need for blood transfusions, which can carry inherent risks. Learn more about Patient Blood Management and how it is being used at Yavapai Regional Medical Center. It’s important to make decisions now, prior to a scheduled or unexpected surgical procedure. Visit yrmchealthconnect.org/pbm to learn more.
Conserving Your Blood for Faster Recovery, Better Results
Pioneers … innovators … leaders, these words describe the medical professionals who introduced Patient Blood Management (PBM) to Yavapai Regional Medical Center (YRMC) as well as to healthcare organizations throughout the world. Why is PBM important to our community? First, YRMC sponsors Arizona’s only PBM program. Its goal is to prevent unnecessary blood transfusions by applying scientific and safe medical-surgical techniques. These techniques decrease bleeding, prevent anemia and speed recovery for patients. PBM Experts Gather PBM proponents from YRMC and organizations around the globe gathered recently for the Society for the Advancement of Blood Management (SABM) Annual Conference. SABM is a growing, international society dedicated to improving patient health through blood management. SABM’s Annual Conference focused on how PBM programs are improving patient outcomes by taking steps that reduce exposure to the risks associated with blood transfusions. YRMC Leads in PBM I was proud that my YRMC colleague, Jared Head, AGACNP-BC, Hospitalist, presented an excellent example of this to SABM Annual Conference attendees. He spoke about harnessing a substance produced by the kidneys to promote the production of red blood cells. This substance is preventing blood transfusions in YRMC’s open heart surgery patients. YRMC is also part of SABM’s leadership. Pierre Tibi, MD – Medical Director of YRMC’s James Family Heart Center and the hospital’s PBM Program – serves as the President of SABM. Additionally, during the SABM Annual Conference, I took the SABM certification exam. This one-day course and exam gave me the information and tools needed for best practices in the field of PBM. It reinforced for me that PBM improves patient outcomes and shortens the amount of time people spend in the hospital. YRMC Puts PBM into Practice Here are a few ways YRMC’s PBM program helps patients by reducing unnecessary transfusions: Administering iron therapy as well as Vitamins B6, B12, K and Folic Acid to people in outpatient settings. Using blood-conserving techniques and medications to promote healthy clotting before and during surgery. Decreasing patient blood loss through fewer blood draws and taking smaller amounts of blood during draws. I’m proud that YRMC is a Hospital Affiliate of SABM. I’m even prouder that as PBM pioneers, we are offering our patients the latest and best medical care. To learn more about PBM, email Dale Black, YRMC’s Patient Blood Management Program Coordinator. By Selina Bliss, RN, RN-BC Yavapai Regional Medical Center Professional Development Council Patient Blood Management Program and President of the Arizona Nurses Association
This Hometown Girl Has Many Talents: How Jennifer Harvey is Making a Difference
If you have ever had the privilege of hearing Jennifer Harvey sing with her Femme-Folk Pop-Rock band, The Gurley Girls, you will know instantly that this busy lady’s got skills. She is a wife, mom, daughter, sister, aunt, cousin, niece, friend and cake pop baker in addition to her role as the Patient Navigator for the Lung Cancer Screening and Care program at Yavapai Regional Medical Center (YRMC). Her title is a mouthful and so is her job! YRMC started the Lung Cancer Screening and Care program in response to a national push to provide annual low dose CT scanning as a screening method for detecting lung cancer early. This program started as a result of a large-scale study known as the National Lung Screening Trial, which was sponsored by the National Cancer Institute (NCI) and conducted by the American College of Radiology (ACR). This study showed that “for the first time, we have a modality that’s proven by research to catch lung cancer early and it is effective and can save lives,” explained Jennifer. Early detection of lung cancer can increase the five-year survival rate. Jennifer added, “YRMC started this program to support our community because we have a high volume of smokers and we know that when people wait until they have symptoms of lung cancer, they are not likely to survive their diagnosis.” Jennifer’s role in the process is to help identify high risk groups and to inform practitioners as well as people in the community that this service is available; to act as a liaison between providers and specialists such as pulmonologists, radiologists, oncologists and surgeons; to connect patients to the screening program and treatments they may need after the screening; and to create educational materials and classes to help patients become healthier. “So, I act as a hub in this busy wheel,” said Jennifer. The day before a patient arrives for the first appointment, Jennifer calls them and explains how “the program is not a one and done type of thing. You come back annually for screening.” When they initially arrive at the clinic, Jennifer goes through a patient information folder she creates and develops a personal relationship with the patients. She wants them “to feel fully supported, to put a face with a name, and to really help them through the process.” There are some additional benefits of entering the program such as “smokers who enter the program often decide to quit smoking after realizing what smoking does to them,” Jennifer states. Another benefit of this program is that incidental findings may also be detected because of the screening. If someone has coronary artery disease, the calcifications can be spotted through CT screening and the patient can be referred to a cardiologist so that a heart attack may be prevented. A thyroid nodule may be discovered or another type of medical concern might also be noticed. “They might get help for something they didn’t even know they had,” explains Jennifer. If you think that lung cancer screening is something you should consider, please speak to your primary care physician or contact Jennifer at (928) 771-5454.
Prescott Radiologists Welcomes Peter Mamalakis, MD
Prescott Radiologists has hired a musculoskeletal radiologist with specialty expertise in diagnosing diseases and abnormalities of bones and joints based on images from MRI, CT scan, x-ray and ultrasound. Dr. Mamalakis was born and raised in Milwaukee, Wisconsin. He is one of 12 children born to parents of Greek origin. He has quite varied experiences including studying Genetics at the University of Wisconsin, teaching for an adult education firm in North Carolina, and working in Internet Technology and Business Engineering. He ultimately decided Medicine was a better fit for him because, as he shared “I realized that in medicine, it would always be a challenge and I would always have to learn.” Dr. Mamalakis earned his medical degree from Wake Forest University, Bowman Gray School of Medicine, in Winston-Salem, North Carolina. He completed his residency training in Diagnostic Radiology at Rochester General Hospital. Dr. Mamalakis said, “One of the best ways to keep me engaged is to give me the biggest, most complicated puzzle and then just let me see if I can figure out what the answer is.” Radiology is a great fit in terms of figuring out puzzles. He decided to do his musculoskeletal fellowship because, according to Dr. Mamalakis, “It offers hands-on interaction with patients as well as the challenge and focus it takes to read MRI, which can be extremely detailed and extremely sensitive. So it is a nice balance for me.” He completed his fellowship at VCU-MCV in Richmond, Virginia. Dr. Mamalakis has over five years of specialty imaging experience in Maryland and Arizona and is a member of the American College of Radiology and the Radiological Society of North America. Arizona suits his interests well, as in his spare time he enjoys mountain biking, hiking, swimming and skiing. He loves national parks and has hiked the Grand Canyon, Zion and Bryce Canyon. “I highly recommend hiking Bryce Canyon in the winter time,” he said. He also likes to read, shoot pool and play darts. This board certified musculoskeletal radiologist is the only specialist in this field in the Quad Cities area, and Prescott Radiologists, YRMC, and the community are very fortunate to have this doctor with this remarkable skill set.
Summer Harvest at Prescott Community Gardens
Along Granite Creek Trail, just a few blocks from Prescott’s Courthouse Square, gardeners are harvesting, watering, weeding, chatting and laughing among the plots of zucchini, cucumbers, tomatoes and other fresh-for-picking produce at Prescott Community Gardens. The beauty is, any member of our community can participate. Spring, summer and fall garden spaces are available to rent. Included in the $60 annual fee are a raised organic garden bed, water, tools, seeds, compost and free entry to various special events throughout the year. Each year, after the enjoyment of pulling fresh summer produce and herbs from her garden, board member Patti Indelicato prepares some favorite nutritious, tasty family recipes. “The biggest benefits of community gardening are the quality of the vegetables I grow and the interactions I enjoy with the other gardeners,” says Patti. Patti recently shared her mother’s recipe for Cool Cucumber Salad as well as a recipe for Baked Zucchini Rounds with Rita Carey Rubin, host of Yavapai Regional Medical Center’s Your Healthy Kitchen. Prescott Community Gardens is the brainchild of Prescott resident Colleen Sorenson. In 2008, Colleen was considering a masters thesis project for college and discovered a similar garden in Seattle. In 2011, the gardens became a reality. Colleen’s goal is to teach the community about sustainability, how to grow food in the difficult high desert, and how to live more sustainability. A diverse group of people and organizations have enthusiastically joined the effort. “That’s the thing that has been the most beautiful about this garden; building relationships,” Colleen says. “Prescott College, Launch Pad with the teenagers, YRMC, Over the Hill Gang, Alta Vista Garden Club, Master Gardeners. It’s been a really intense relationship, which has been great.” The community of friends has flourished. “A garden is a safe place to share ideas no matter your background,” Colleen smiles. “What better place to share knowledge than with your hands in the dirt, together?” Those who join the group often volunteer by helping out with watering, weeding, maintenance, special events, advertising, and more. Special community events include a Soil Amendment Day, Basil Fest, and a Fall Harvest Festival with garden-fresh food, music, children’s activities and Master Gardeners on hand to answer your gardening questions. To learn more, or to rent a garden space, visit prescott community gardens. Click below to download and print Patti’s recipes: Cool Cucumber Salad Baked Zucchini Rounds YRMC’s Your Healthy Kitchen is one of the many ways that Yavapai Regional Medical Center provides health and wellness education to our community. For affordable, healthy meal ideas, downloadable recipes, tips, videos and more, visit yrmchealthconnect.org. You can also follow us on Facebook.
Add Variety to Your Diet – Starting with Breakfast!
Shake up your morning with a powerhouse breakfast. Try ingredients like quinoa, buckwheat and amaranth for a new way to start your day. Rita Carey Rubin, Registered Dietician, Diabetes Educator and host of Yavapai Regional Medical Center’s Your Healthy Kitchen says that many people tend to be creatures of habit, especially around mealtime. “Without variety, our diets can be deficient in important nutrients and we can also develop intolerances to food if we eat them every day and at every meal,” Rita says. “It can also get pretty boring!” Rita recommends adding variety, beginning with breakfast. On AZTV’s Sandy and Friends, Rita shares a delicious quinoa breakfast recipe, created by AZTV’s camera operator and social media coordinator, Jan Gotland. Jan has the right idea for a satisfying start to the day. Click here to watch Add Variety to Your Diet, Starting with Breakfast! on YouTube. Rita points out that amaranth and quinoa are actually related to spinach, and buckwheat is related to rhubarb. Although they are not true grains, they are higher in protein and fiber that grains, and they’re gluten free. “They are also packed with calcium, iron, magnesium and other important nutrients,” she says. “In addition, they don’t raise blood sugar levels as much as true grains.” You can try Jan’s Breakfast Quinoa at home. Just click on the link below to download or print the recipe: Jan’s Breakfast Quinoa Recipe And here’s one more delicious breakfast grain recipe to try: Cream of Buckwheat Cereal Recipe You can also follow Rita on Facebook at YRMC’s Your Healthy Kitchen. Your Healthy Kitchen is one of the many ways that Yavapai Regional Medical Center, your not-for-profit healthcare provider, delivers health education and support to the citizens of western Yavapai County.