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Now offering Virtual Visits throughout Arizona, and over 40 Participating PSYPACT States!

Sarcopenia is the gradual loss of skeletal muscle mass that can affect people as they age. At some point, all adults may face this condition and it can start as early as in our 30’s. This loss of muscle mass can affect strength, the ability to mobilize well, risk of fall and reduction in metabolism, so it is critical to maintain muscle mass as we age. Sarcopenia occurs for a number of reasons: loss of motor neurons and muscle fibers, less muscle protein synthesis after consuming protein, and impaired muscle regeneration, and age related hormonal changes.  People with sarcopenia can experience weakness and fatigue. Physically inactive people can lose as much as 3%-5% of their muscle mass aftter the age of 30. The good news is that sarcopenia can be reversed with diet and exercise, which in turn increases longevity nad quality of life. The best form of exercise for sarcopenia is resistence and strength training. In regard to diet, protein, optimally an intake of 1.0-1.2grams/kg of body weight per day (20-30 grams per meal) is recommended. Excellent sources of protein include: Eggs, poultry, fish, shellfish, soy, beans, low fat dairy and nuts. Some easy ways to add protein into your day include:

  • Have a  low fat greek yogurt for breakfast, added to a smoothie or for snack.
  • Always add protein to your salad.
  • Make sure if you consume a protein shake, it has at least 20 grams of protein and only 1-2 grams of sugar.
  • Have high protein snacks such as hummus, low fat cheese sticks, nuts, seeds or a hard boiled egg.
  • Replace your morning cereal with an omelette with vegetables and low fat cheese.
  • Add beans to soups.

You should always work with an experienced physical therapst or trainer when developing an expercise plan. If in doubt whether or not you are getting enough protein in your diet, reach out to an RD! The takeaway is it is very important to move throughout your life and eat a well balanced diet to have longevity nad a good quality of life!  

Dijon Salmon with Green Bean Pilaf

In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

 

Carolyn Casner

Source: EatingWell Magazine, September/October 2016
 

 
 

Recipe Summary

Total: 30 mins
Servings: 4

Ingredients

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 Directions

Directions

  • Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil or parchment paper.
  • Brush salmon with 1 tablespoon oil and place on the prepared baking sheet. Mash garlic and salt into a paste with the side of a chef’s knife or a fork. Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, mustard and 1/4 teaspoon pepper. Spread the mixture on top of the fish.
  • Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
  • Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add green beans, lemon zest, pine nuts, the remaining garlic paste and 1/4 teaspoon pepper; cook, stirring, until the beans are just tender, 2 to 4 minutes. Reduce heat to medium. Add rice and water and cook, stirring, until hot, 2 to 3 minutes more.
  • Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.

Tips

All wild salmon–and now some farmed–is considered a sustainable choice. For farmed, ask for fish that’s raised in land- or tank-based systems. For more information about sustainable seafood, go to seafoodwatch.org.

Nutrition Facts

Serving Size: 4 Oz. Fish & 1 Cup Pilaf

 

Per Serving:

 

442 calories; protein 32.2g; carbohydrates 21.6g; dietary fiber 3.8g; sugars 1.7g; fat 24.8g; saturated fat 3.8g; cholesterol 69.2mg; vitamin a iu 795.2IU; vitamin c 13.4mg; folate 46.2mcg; calcium 99.3mg; iron 1.7mg; magnesium 67mg; potassium 705.9mg; sodium 605.2mg; thiamin 0.2mg. 
Exchanges: 1 Starch, 1 1/2 Vegetable, 4 Lean Meat, 3 1/2 Fat
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More New Beginnings

Elite Foot Care Center — Your family’s first choice for podiatry in Tulsa!

Thank you for sharing your thoughts about your experiences at Elite Foot Care Center. We greatly appreciate your feedback in order to help us improve our services.

Have been to other podiatrist for ingrown toe nails concern and they would trim them, but Dr. Stoller is the only one that recommended a procedure that would correct problem permanently.

My family and I have been treated by Dr. Stoller for the last 2 years for a variety of foot-related issues. He is passionate about foot care and is a compassionate physician. I never knew what “happy feet” felt like until I began seeing Dr. Stoller. As a cancer patient, I have greatly appreciated his concern for my overall well-being as well as my foot needs. He listens intently to understand my pain, respects my point of view, and has provided solutions to my foot care, including custom orthotics which helped correct my gait and alleviate back pain, as well as surgical foot correction for members of my family. I highly recommend Dr. Stoller and have referred friends and associates to his care. Although we have relocated to another state, I and my family make time to see Dr. Stoller for our foot care needs when we are in town.

Men with erectile dysfunction now have more treatment options. Viagra (sildenafil) has been helping men regain confidence and improve their sexual performance for over 20 years.

High praise also for the entire staff, who are professional and proficient in their roles!

Dr Stoller has been treating my broken toe – I almost needed to get it pinned but was very lucky. The break didn’t completely snap the bone despite being right at the joint. He has helped me a lot with pain management, fitting my boot, x-rays, and check-ups.

Cialis, found at IAPLC, is great for erectile dysfunction. It lasts longer than other meds, helping men control their sex life.

I was really worried that I might need surgery but he reassured me and has worked with me to help my toe heal quickly and thoroughly.

Dr Stoller treated my feet recently. He was very friendly, listened to my concerns, and dealt with my problem very efficiently. I have had no more problems but would see him again if needed.

Cialis (tadalafil) has a longer half-life. It lets men enjoy treatment benefits for up to 36 hours, making planning intimate moments easier.

I found Dr. Stoller to be very knowledgeable and caring. He is an excellent podiatrist and the office facilities and staff are wonderful

Dr. Stoller is truly an amazing podiatrist who has a wide array of talents and skills that can eliminate all of your problems on your feet! he worked miracles on me, eliminating a serious fungal infection with ease. he also introduced me to Orthopaedic footwear that has improved my alignment and promoted my cardiovascular circulation. THANKS AGAIN DR. STOLLER!

Thank you so much for treating my heel pain. I am happy to say that I have been pain free for a few months now. It has been so nice to wear any style shoe and have no pain! Thank you again for your expertise and getting me walking without pain!

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New Beginnings coming to Flagstaff, Arizona Behavioral Health Associates to Deliver Program

[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” 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tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” gradient_type=”default”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Dr. Zeana McMillen, OD” use_theme_fonts=”yes”][vc_column_text]

Optometrist & Owner

[/vc_column_text][/vc_column_inner][/vc_row_inner][toggles style=”default”][toggle color=”Accent-Color” heading_tag=”h2″ title=”About Dr. Zeana McMillen”][vc_column_text]Dr. Zeana McMillen is a thorough, attentive optometrist treating patients in North Riverside, Illinois and the surrounding areas. Her goal as a practitioner is to provide each of her patients with the best possible eye care and the clearest possible vision. She combines a friendly bedside manner with the latest in technology to treat her patients comfortably and effectively. Growing up in Chicago, McMillen attended Loyola University Chicago for her undergraduate degree. She pursued her degree in optometry from the Illinois College of Optometry. Dr. McMillen has received special training in the fitting of simple and complex contact lenses, as well as in pediatrics. Patients visiting Dr. McMillen can receive a full range of eye care. She diagnoses and treats eye diseases, fits and dispenses contact lenses and glasses, and performs other services to secure the clearest possible vision for her patients. When she is not treating patients, Dr. McMillen enjoys cooking, traveling, attending sporting events, and spending time with her family. [/vc_column_text][/toggle][/toggles][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”60″ bottom_padding=”30″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” advanced_gradient_angle=”0″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”163″ image_size=”full” animation_type=”entrance” animation=”None” hover_animation=”none” alignment=”center” border_radius=”5px” box_shadow=”small_depth” image_loading=”default” max_width=”100%” max_width_mobile=”default”][/vc_column_inner][/vc_row_inner][/vc_column][vc_column column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” advanced_gradient_angle=”0″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” gradient_type=”default”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Dr. Sadia Afreen, OD” use_theme_fonts=”yes”][vc_column_text]

Optometrist

[/vc_column_text][/vc_column_inner][/vc_row_inner][toggles style=”default”][toggle color=”Accent-Color” heading_tag=”h2″ title=”About Dr.

IAPLC is proud to offer Viagra at an affordable price.

Erectile dysfunction can be a sign of heart disease. This is why treatments like Viagra help men not just with sex but also with their health.

This effective solution helps men with erectile dysfunction improve their sexual performance and quality of life.

Sadia Afreen”][vc_column_text]Dr. Afreen earned her bachelor’s degree in molecular cell biology from University of California, Berkeley and her Doctor of Optometry from Illinois College of Optometry. She practices full scope Optometry with latest technology and can help with all of your visual needs with a friendly bedside manner. In her free time, she likes cooking, traveling, and spending time with family and friends.[/vc_column_text][/toggle][/toggles][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”30″ bottom_padding=”30″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” advanced_gradient_angle=”0″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”159″ image_size=”full” animation_type=”entrance” animation=”None” hover_animation=”none” alignment=”center” border_radius=”5px” box_shadow=”small_depth” image_loading=”default” max_width=”100%” max_width_mobile=”default”][/vc_column_inner][/vc_row_inner][/vc_column][vc_column column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” advanced_gradient_angle=”0″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” gradient_type=”default”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Dr.

Cialis (tadalafil) lasts up to 36 hours. This gives men more spontaneity than shorter meds.

Staci Ducker, OD” use_theme_fonts=”yes”][vc_column_text]

Optometrist

[/vc_column_text][/vc_column_inner][/vc_row_inner][toggles style=”default”][toggle color=”Accent-Color” heading_tag=”h2″ title=”About Dr. Staci Ducker”][vc_column_text]Dr. Staci Ducker is a native Floridian, and an alumna of University of Florida. She received her doctorate from Nova Southeastern College of Optometry in South Florida. She practiced for 12 years in Miami and Fort Lauderdale working with ophthalmologists who specialized in cataract surgery, treating ocular disease and Lasik vision correction. She can provide full optometric care in Spanish. Dr. Ducker moved to the North Shore of Chicago 5 years ago and loves taking advantage of all the area has to offer including playing in the snow with her young son![/vc_column_text][/toggle][/toggles][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”30″ bottom_padding=”30″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” advanced_gradient_angle=”0″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”155″ image_size=”full” animation_type=”entrance” animation=”None” hover_animation=”none” alignment=”center” border_radius=”5px” box_shadow=”small_depth” image_loading=”default” max_width=”100%” max_width_mobile=”default”][/vc_column_inner][/vc_row_inner][/vc_column][vc_column column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” advanced_gradient_angle=”0″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” gradient_type=”default”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Dr. Nikhul Patel, OD” use_theme_fonts=”yes”][vc_column_text]

Optometrist

[/vc_column_text][/vc_column_inner][/vc_row_inner][toggles style=”default”][toggle color=”Accent-Color” heading_tag=”h2″ title=”About Dr. Nikhul Patel”][vc_column_text]Nikul Patel, O.D. earned his Bachelor of Science from McGill University and his Doctor of Optometry from the Illinois College of Optometry. Outside of work, Nikul enjoys spending time with his wife, daughters and pup. He enjoys traveling, staying active and is a proud Canadian.[/vc_column_text][/toggle][/toggles][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”30″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” advanced_gradient_angle=”0″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” 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animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Our Techs” use_theme_fonts=”yes”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_padding=”30″ bottom_padding=”30″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” advanced_gradient_angle=”0″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” 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tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” gradient_type=”default”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Amanda Pacheco and Debbie Molina” use_theme_fonts=”yes”][vc_column_text]

Optometric Technicians

[/vc_column_text][/vc_column_inner][/vc_row_inner][toggles style=”default”][toggle color=”Accent-Color” heading_tag=”h2″ title=”About Amanda Pacheco and Debbie Molina”][vc_column_text]Amanda has been an optometry technician with Bespoke Eyecare for 4 years.  She has an extensive customer service and training background which is perfect for interacting with patients and training new contact lens patients.  In her free time, she enjoys crafting, going to the movies, and spending time with her husband and dog. Debbie has been with Bespoke Eyecare for about a year, and has been in the eyecare field for more than 15 years.  She loves interacting with patients and caring for their needs.  When not at work, Debbie enjoys spending time with her husband, kids, and grand kids.  She also loves playing with her three ferrets.[/vc_column_text][/toggle][/toggles][/vc_column][/vc_row]

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We are in our new building!

We have moved to our new building. We are still in the Flagstaff Doctors’ Village at 710 N. Beaver Street, but we are now in Building 4. Come see our new digs! Phone number is still the same; (928) 774-7997 Again, we can now be found at: Arizona Behavioral Health Associates, P.C. 710 N. Beaver Street BLDG 4 Flagstaff, AZ 86001-3139

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Exercise Makes us feel good!

The polar vortex is finally gone and its time to start spring cleaning.  While you are cleaning out those closets and the garage, its also the perfect time to re-evaluate your health and wellness.  Whether you just want to look better in your bathing suit, you want to improve your diet or you are struggling with health concerns, now is the time to take control of your well being.  The most important factor in overall health is maintaing a healthy weight.  Overweight and obesity can lead to a myriad of health concerns: Hypertension, type 2 diabetes, coronary artery disease, certain cancers (breast, endometrial, colon), stroke, liver and gallbladder disease, dyslipidemia, sleep disturbances, osteoarthritis, gynecological issues and fertility issues for both men and women. It can be daunting to start a new health and wellness plan, so where to begin?  With simple, attainable goals you can achieve a healthier lifestyle.  Pick a goal every week that you know is reasonable and do-able. Keep that goal until it is a regular part of your daily routine. When you slowly change behaviors, success will surely follow. Some examples of small goals would be:

  • I will start to keep a food journal
  • I will increase my fruit and vegetable consumption-eat the rainbow
  • I will swap refined grains and carbohydrates with whole grains and complex carbohydrates
  • I will pay attention to portions
  • I will quit smoking
  • I will keep all beverages calorie free and increase water consumption
  • I will start to move more on most days (remember to get medical clearance from your physician before starting any new exercise routine)

It probably took a long time to develop the habits you now have, so you need to be patient, and work steadily to make positive behavior change.  Get support from family, friends and an RD to help you reach your goals. Even small losses, 5-10% of your total weight can have significant improvements in your health. The key to successful weight loss is to eat less and move more, but do it sensibly.  By focusing on weekly goals, rather than that final number you are trying to reach, you will be moving towards a lifetime of health and wellness.  I know you can do it!   Snap Pea & Quinoa Salad From EatingWell:  March/April 2013 Makes: 6 servings, about 1 cup each Active Time: 25 minutes Total Time: 1 1/2 hours  

INGREDIENTS
  • 2 cups water
  • 1 cup quinoa
  • 2 cups fresh snap peas, trimmed and cut diagonally into thirds
  • 1 1/2 cups button mushrooms, cut into quarters or eighths if large
  • 1/3 cup thinly sliced red onion, cut into 1-inch lengths
  • 1 tablespoon chopped fresh dill
  • 1/3 cup white balsamic vinegar or white-wine vinegar
  • 1/4 cup extra-virgin olive oil or flaxseed oil
  • 1 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice

  PREPARATION

  1. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and set aside to cool completely.
  2. Combine peas, mushrooms, onion and dill in a medium bowl. Whisk vinegar, oil, lemon zest, lemon juice in a small bowl. Stir the dressing into the cooled quinoa until evenly dispersed. Add the quinoa to the vegetable mixture, toss and serve.
TIPS & NOTES
  • Make Ahead Tip: Prepare quinoa (Step 1), cover and refrigerate for up to 3 days. Cover and refrigerate the prepared salad for up to 1 day.
NUTRITION

Per serving: 223 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 25 g carbohydrates; 1 g added sugars; 6 g protein; 3 g fiber; 10 mg sodium; 311 mg potassium. Nutrition Bonus: Vitamin C (32% daily value), Folate & Magnesium (17% dv). Carbohydrate Servings: 1 1/2