Basil, lovely, delicious, basil. The herb that brings so much into our lives. Can you imagine an Italian dish without it? I mean, what would life be without some basil to put into sauces, bruschetta, pasta ....the list goes on. It's hard to imagine that basil has a higher purpose than tasting so divinely delicious, but it does. It helps fight cancer, can reduce inflammation, boosts your immune system, decreases stress, helps your body adapt to stress and may even help with PMS. Not to mention it has vitamin A, K, manganese and vitamin C along
with some iron and potassium too.
There are multiple varieties of basil to try and maybe even grow, lemon, lime, genovese, thai, sweet, holy basil (all basil is holy but this kind even more so) and many more, with all those varieties you can definitely try some new ways to add it to your food. The other perk about basil is, in general, it is easy to grow, even if you tend to be the death of most plants. Perhaps the urge to use it in your dinner will make your black thumb turn a little more green.
Basil is an herb that has so many uses in cooking that it should be something everyone eats at least a few times a month, fresh is best. Try it, you'll feel better, your food will taste better and if you do decide to grow it you may end up with a handy green leafed little friend.
If you find herbs interesting check out The Herbal Academy a huge storehouse of knowledge with multiple courses to teach you about how herbs can make you healthier.
Well, I have started the likely to be lifetime journey into herbalism and how we can make our food our medicine. Let's start this off with the concept of healthy eating, which has changed with every diet fad, every new research that makes this or that food amazing or bad and how American culture alternatively shames and reveres food.
We have an entire network devoted to food, yet every other day it's try this new diet that restricts what you eat, you need to count calories, not eat this or that and our food infrastructure from farming, to delivery to packaging to marketing is filled with hidden scary things, catchphrases, shiny promises and the gross over purchasing/production of the "next miracle food" . Meanwhile, people in other countries who share an actually healthy and reverential relationship with their food are looking at us like we're insane, because we are. Americans are the ultimate consumer, we demand whatever shiny new magic product will solve all our ills. Well guess what, there is no shiny new product, no magic bullet. What keeps us healthy is the same exact things that have kept people healthy for millennia, a varied diet composed of real food, exercise and awareness. It's that simple and that complicated because over the last 60-70 years Americans have been trained that all good things come in pill form or pre-processed to make our lives oh so convenient. Of course now we're asking why we're obese, dying of heart disease and diabetes etc, none of which are convenient, unless you make money off diseases or slick marketing campaigns.
So what is medicinal eating? Eating the old school way, with spices, herbs and real ingredients. Yes, that means you have to cook, shop and learn a few things, sorry, good health cannot be found in a bottle or a box, it takes real work. Our bodies are the only things we have with us our entire lives, perhaps we should worry more about what we're putting in them instead of how they look on the outside. Fortunately, the better you treat the inside, the better you look on the outside. Kind of neat how that works :).
Herbs and spices have a multitude of benefits, they can help regulate our appetite, decrease inflammation, increase our immune systems, help our skin and hair, help fight off colds, help us digest food better, help us sleep, benefit every biological system and they, quite often, add tasty zings of flavor to foods. So why does our American range of spices seem to be salt, pepper, onions, peppers, garlic and maybe sage, thyme and rosemary during the holidays? Toss in some nutmeg, allspice and cinnamon for Christmas and call it good. BBQ food adds a few more things but not all that much and Southwest cuisine has cilantro and peppers for added kick. Perhaps it is because for the majority of our history we've been populated by people from Europe. Now, yes French cooking is amazing, but British? Not so much, they hoarded spices to make money off them back in the day but never learned how to use them. German and Irish cuisine is rather bland as well. Don't get me wrong, I love me some kick ass Irish stew or sauerkraut but as we became homogenized cuisine wise we somehow ended up with steak, potatoes and white people versions of ethnic food. Things are changing in more urban places where you can get actual ethnic food but most people don't want to try to cook Vietnamese pho at home, or curry, so all the health benefits we get from those dishes are a rare treat for our bodies. We can do better, and you don't have to spend all day making Pho broth to do it.
I found a recipe book in my boyfriend's stash of cooking books that is all about dressings and marinades. These are easy, look yummy (I haven't tried them yet) and can be used to change up your usual dinner or lunch salad (which I hope you are doing) or your veggies. Here's the first one and you should have most of this in your kitchen already. It also helps to get fairly fresh herbs so they taste better and give you more benefits.
What I am going to do is list the recipe and then some of the benefits of the ingredients so you can see how eating something yummy can make your body happy, not just your taste buds.
Orange Herb Yogurt Dressing : Found in The Book of Dressings and Marinades by Janice Murfitt
1 Tsp finely grated orange peel (it is better to buy organic oranges if you can or clean them very well to get all chemicals off the peel)
2 Tblsp fresh orange juice
1 crushed garlic clove
1/4 cup sunflower oil
1/4 cup plain yogurt
2 tsps each of the following chopped rosemary, cilantro and parsley
In a small bowl beat orange peel, juice, garlic and sunflower with a spoon until blended. Stir in yogurt cover and refrigerate. Just before using stir in the herbs. Makes 2/3 cup. (You can substitute other citrus juices and peels if you want or even raspberry or strawberry juice)
You serve this over sliced beets, cucumbers or with potatoes or cooked veggies or any curried dish.
Now most of you will probably have most of these ingredients in your house already, but when was the last time you had something either than ranch or vinaigrette dressing for your veggies or salad?
Now what does all these ingredients do for you?
Yogurt gives calcium and protein, not to mention if you get a good greek brand you get probiotics which help you digest your food and keeps your tummy happy and healthy. It also has a nice dose of B-12 and B-6
Orange juice, we all know that one but what about orange peel? Well it strengthens digestive function and helps with gas, nausea, diarrhea, bloating, and decreased appetite.
Garlic sure it helps your immune system but that's just the tip of the iceberg. It's also an antibiotic, can help with chest issues, digestive disorders, fungal infections like yeast infections, and has been used for 5,000 years to reduce cholesterol and the risk of further heart attacks in cardiac clients. Garlic also reduces risk of atherosclerosis while somewhat lowering the blood pressure.
Rosemary helps the digestive, nervous and circulatory systems. Rosemary has long been used to increase circulation to the brain, improving focus and memory and can help reduce headaches.
Cilantro has anti-inflammatory and diuretic properties, can be calming and helps with digestion.
Parsley also has anti-inflammatory properties and makes your tummy happy as well.
The herbs listed also provide the following vitamins, Vitamin A and a small amount of vitamin C along with Vitamin K and a few more.
They also provide minerals such as manganese, phosphorous, selenium, folate, iron, fiber, zinc and more. You can google them all for the exact amounts.
So, in this one simple recipe you get a ton of healthy benefits, plus it might make your veggies taste better so you eat more of them. Can't beat that can you?
I hope you try this and maybe explore more herbs and spices over the coming weeks.
Hello all! Quick post, I found these recipes in my Herbal Academy class that I am taking and since everyone is getting flattened by the plague (aka the flu) I wanted to share them. PLEASE MAKE SURE YOU ARE GETTING GOOD HERBS!! These are for teas, if you want to try them out you can buy herbs online or try to find teas at your local health food store that are similar to what they show here. Hope these ease your plague or keep you from getting it. This is a good site to get safe, high quality herbs. Mountain Rose Herbs
Dry Cough Tea The herbs used in this tea are mucilaginous and anti-inflammatory and can be used to treat a dry cough or inflamed bronchial tubes. Ingredients 1 teaspoon marshmallow (leaves, flowers and roots) 1 teaspoon mullein leaves 2 teaspoon plantain 1 teaspoon lemon 2 cups boiling water Directions • Cover and steep for 15 minutes. • Strain and drink. Drink up to 3 cups a day.
Cold Chaser Tea Ingredients 3 parts dried elder berries 1 part rose hips 1 part lemon balm 2 parts echinacea 1 part cinnamon 1 part cardamom 1 part cloves Directions • Cover and steep for 15 minutes. • Strain and drink.
Sore Throat Sage and Ginger Sage is famous for its throat soothing action; ginger takes out germs. Ingredients 2 teaspoons fresh or 1 teaspoon dried sage leaves ½ teaspoon fresh ginger Lemon and honey to taste Directions • To 10 - 12 ounces water, add ½ teaspoon fresh ginger. Add water and ginger into a saucepan and bring to boil then lower to a simmer. • Simmer for 15 minutes then remove from heat. • Add the sage and steeped covered for 15 minutes. • Strain and serve with an optional squeeze of lemon and honey to taste.
Cold Buster Grab some tissues and settle on the couch with a mug. Keep the kettle warm, and we hope you feel better soon. Ingredients 1 part elder flowers 1 part catnip 1 part hyssop ½ part yarrow ½ part licorice root Directions • Place licorice and water into a saucepan and bring to a boil. • Lower heat, cover, and simmer for 15 – 20 minutes. • Remove from heat and add the elder, catnip, and yarrow. • Steep for 20 minutes then strain and serve hot.
Fever Tea This is a delicious tasting tea. Herbs such as ginger and peppermint encourage your body to sweat by stimulating circulation and dilating capillaries at the skin’s surface. Ingredients 2 teaspoons grated ginger 1 teaspoon dried elderflower 1 teaspoon dried peppermint 2 cups boiling water Directions • Cover and steep for 15 minutes. • Strain and drink. Drink up to 4 cups a day.
2017 was my first year in business for myself, it had it's highs and lows but overall it was well worth it. I met so many amazing clients, made a lot of new friends and learned just how far I can push my client load before breaking. It was definitely a learning experience, that's for sure, and I still have to do my taxes, yet another new experience as a first year business owner lol.
I want to thank each and every person that chose to get a massage from me, I hope that the time you took out for yourself by doing so left an impression and inspired you to appreciate the truly spectacular body that we spend our lives in. We take our bodies for granted until they start sending us ever more painful memos that they need some love and attention, that we're overworking ourselves, not caring enough for what our bodies do and that if we don't take care of ourselves stat things are liable to get a lot worse. I am grateful that in some small way I was able to provide my clients with some respite and relief from pain and stress.
This year I intend to widen my knowledge base into herbs and nutrition, to help people realize that eating should be see as medicinal, not just something we have to do, and that herbs and spices can add so much, not only to the taste of our food but to our health as well. More info to come on that as I get the knowledge I need under my belt.
All in all, 2017 was a success, here's looking to make 2018 even better.
Reflexology is the application of appropriate pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these reflex points correspond to different body organs and systems, and that pressing them has a beneficial effect on the person's health.
TMJ is a condition that is caused by teeth clenching and/or grinding. Quite often dentists recommend mouth guards to help people at night but that doesn't address that core issue of clenching or grinding, which is typically caused by life stressors and the grinding or clenching is a physical manifestation of that stress.
TMJ is what you have when you have sore, achy jaws that inhibit your ability to eat or speak as it hurts to open your jaw. It can also cause teeth sensitivity and dental issues as you literally grind down the enamel on your teeth, leaving them vulnerable to attack from oral bacteria. TMJ specific massage can help release the tension in the jaw, allowing you to open your mouth fully with less or no pain. Massage also helps relieve stress, which then calms your mind when you sleep which results in less of a subsconsious need to grind. I have had several very good results with clients who stated that their jaws stopped hurting and were much more mobile after I worked on them. I also give clients several ideas for exercises, stretches and relaxtion ideas for them to do at home in between sessions which helps manage their stress and lower their frequency of teeth grinding.
As for sciatica, what I have found over the almost 4 years of working at a Chiropractor Office is that, in many cases, sciatica like pain is a result of tight glutes, hips and IT bands. Once these muscles are loosened up, the pain frequently disappears. It also tends to happen in people who work at desks for long hours of the day. I have developed a system of relaxing these muscles that has resulted in vast improvements for my clients. If you are interseted in either of these, please see my Services page and book either the 30 min TMJ or 30 Min Sciatica sessions to see if I can help you.
It's 2017. The end of one year and the beginning of the next tends to make us reflect on what we've done, what we want to do and what we wish to change in the coming year, perhaps even moreso this year with all the deaths that were reported and the intensity of feelings that were aroused during the election. We make resolutions, join gyms, try a new program, maybe promise to de-clutter our house, or perhaps be more kind to ourselves and others. Whatever it is that we are pondering, I feel that the most important thing to do is not see all these things as something that we must do or else. Why is that? Because then we are only setting ourselves up to get frustrated or dissappointed somewhere along the way. Instead of seeing whatever it is as something that is an extra burden, see it as a chance to grow, to learn, to embrace yourself and practice more understanding and compassion of who you are here and now.
In looking for images to use for this blog, I immediately stopped when I saw this one. Why? Because it is addressing a fundamental issue that many people have in life. They BELIEVE they are not worthy, they are ugly, they are not perfect, they must change who they are or else. They tear themselves down even in the midst of trying to change something in their lives for the better. "I didn't do that extra set, I failed. I didn't follow my goals to the letter, I may as well give up now. I didn't lose a pound today, I bought something I didn't need." Whatever it is, when they have a "setback" they let it sink into their already firmly held belief that they are going to mess this up no matter what and, as a result, further reinforce that they will never achieve whatever goal they have.
Perhaps, instead of seeing what you believe, allow yourself to believe what you see. See that you have started the journey, focus on the journey and what it can bring into your life, not the end goal that you have set. Instead of just going to the gym for 30 mins or an hour, doing your work out, talking to no one there and going right back home, say hi to someone, or instead of going to the gym, go do a workout outside or make something up for you to do that's different. If you find yourself dreading the same workout, give yourself permission to do something new that day. Take a class instead of doing another circuit day. Take a hike in a park and play on playground equipment, why not? It's there. You can use it, no one will stop you. See what that brings into your life. Reach out to others that may have also started a new journey, team up and chat with them. Allow your desire to change one thing in your life to change something else too.
We humans are very fond of constructing boxes for us to live in, mental ones, emotional ones, physical ones. We all do it, but life inside a box gets dull. Don't let your resolutions box you in, let them help you grow. Take a risk, do something new, even if it is just talking to a complete stranger somehow, you never know what that might bring into your life.
Self improvement is hard, there is no denying that, I am the worst at sticking to goals, I will fully admit it. Going into a new year dreading what you want to improve wil not help you improve, nor will it make you feel any better. Find ways to make what you wish to improve upon reward your soul and your spirit. The physical links to the mental which ties into the emotional. If you hate whatever you are doing to improve one, or all of those things, you will not improve and will quite possibly make things worse.
You can make resolutions all year, but until allow yourself to believe in what it is you are doing, you will be looking back at 2017 with the same frustration that you may be lookng back at 2016.
Let your life be mysterious again, be fun again, be free again in some small, or big, way and that will allow you to grow, to change and to truly be you.
Happy Holiday Season All! We made it through Thanksgiving, now the harder one Christmas/Solstice/Hanukkah/All the other winter holidays. For a majority of us, that means decorating, planning, present shopping or present making and wondering how we're going to accomplish everything on our list. Winter also means dry, cold air, dry skin, colds and being so busy we usually forget to care for ourselves because we're so busy taking care of our to do list.
Somewhere in there our skin gets dry and itchy, which is downright annoying and doesn't put you in a better mood while you're dealing with faulty Christmas light strings and shoppers. Instead of going through gallons of lotion, there are easier, healthier and more natural ways to manage the dry skin itch or eczema breakouts we get. The biggest one, water.
When it's hot, we're constantly bombarded with "Drink more water", especially desert dwellers like me. In the winter, we don't pay as much attention because we aren't sweating and getting light headed from heat exhaustion, but your body still needs water and when you run around all bundled up to stay warm, you still do sweat. Not to mention how dry the air gets when it's cold. Keep pounding the water, pretend it's still summer, your body will appreciate it. No, hot chocolate, coffee, tea doesn't count :). Most of those are diuretics and since we tend to drink a lot more of them in the winter, they dry you out more. Stick with regular water as much as you can.
Coconut oil can be your best friend and you can buy it pretty much anywhere. Slather your hands with olive oil, it's a natural moisturizer. Go buy some pure grapeseed oil. That works well too. Try out natural soaps that have shea butter, olive oil etc in it. Quite often they'll do more for your skin than major brands will. Pull back on anything with a lot of fragrance as that can dry your skin out more. Almond oil is also great for skin.
Do these few things and you'll be a lot less itchy this winter. Hope you all have a great holiday season.
I tend not to write or talk about my personal success stories with clients other than with close friends, mainly because I don't want people to think I am bragging or telling tales but after doing this for close to four years I wanted to share one; not to just promote my own business but to try to educate people as to how much good massage can do when delivered by a therapist that has the intent to track down various strains of tightened muscles and truly help the body heal itself.
Last Sunday I worked on a first time client, and it wasn't just his first time with me, but was his first massage ever. I have been working on his wife for several weeks now and she has repeatedly expressed amazement with how her range of motion in her right shoulder has vastly improved over the sessions we've had, how she has minimal to no knee pain left and the increased state of her general well being. She'd been trying to get her husband to do massage but for various reasons he had been very resistant to the idea. He'd been dealing with hip and leg pain for several months, having visited a doctor who simply prescribed him Predisone for "inflammation" and left it at that. The drugs helped for a brief time, numbing the pain, but not addressing the core issue.
What finally got him to come in was his wife pointing out that going back to the doctor wasn't liable to change anything and what did he have to lose by seeing me, I wouldn't make things worse. He agreed and I want describe what I found, what I did and how it affected him by the end of the hour. Both he and his wife are in their early 60s.
This is how he described his pain and how it was affecting him; he was very tight and sore in the hip and leg area, to the point that he was reduced to the "old man shuffle", very small steps because it was too painful to take a full length stride. He couldn't really walk, or bowl, or do anything without pain, getting up in the morning he had to literally bend over and very slowly stand up to get out of bed. In short, he was pretty much miserable and the pain was affecting all aspects of his quality of life.
I had him stay clothed as one of the reasons he'd been hesitant to come was that he was body shy, I'd told his wife as long as he wore shorts instead of pants and a shirt that was fine. I have several clients that prefer to stay clothed instead of disrobing and getting under the sheets and my quality of work isn't affected by that choice. The massage session is about them and if they are more comfortable with clothes on that's fine by me, so even though this session was incorporating hot stones he stayed clothed.
I told him that I would be working his glutes, legs and lower back to start and had him get face down on the table. I immediately went to the lower back and glutes. I found his lower back on the left side was tighter than the right and set a hot stone over his shirt, at first, to start loosening those muscles up then went to work on his glutes. He was so tight in the glutes and the area right where the legs meet the glutes that his legs would barely go to the sides when I tried to move them.
As I worked all the tightness out, I shifted the stone to under his shirt even used stones instead of my hand over the tight spots on the legs that I found. I put the stone on top of his shirts and moved his legs to get all the directions the muscle fibers run. About ten minutes in I asked him how it was feeling and he said he'd never felt his legs feel this way, that they were loosening up and much more mobile. He wasn't sure how to describe it but seemed surprised that he was feeling any change in such a short time.
I kept working and got both sides to have the proper relaxed muscle feel, increased his range of motion in the hips by about 80% by about 40 minutes into the session, which is when I had him flip over and worked his shoulders, arms and neck for 10 mins. At the 50 min mark, during which I had done several check ins with him and he repeated over and over how amazed he was that things were fleeing different, I had him stand up and test things out. The look of surprise on his face when he stood up with no pain, was able to take several full length steps, raise his knee and rotate his leg out to the side along with swiveling his hips, all things he hadn't done in months, if not years, told me all I really needed to know. His words were, "I don't know what you did, but it's magic." Then he sort of stared at me in astonishment. I tend to really like those moments.
As I was working on his wife after I suggested he take a walk around outside to see how things worked after I finished up, which he did. He came back in and said he'd walked down the street and back and had no pain, his legs felt tired but nothing hurt. Which, once again, shocked the heck out of him. I texted his wife the following day and she stated that they'd even gone out bowling that night and he'd felt no pain at all. Mind you, I'd told him to take it easy and drink lots of water.
After the sessions he, the man who didn't think massage could do anything for him, was eager to rebook with me and all on board to listen to the few suggestions I had on how to stay loose.
Now, am I writing all this to brag? No. I am writing this to let others know that you have options. This man could have kept going back to the Dr., who may have simply kept prescribing drugs, or maybe sent him to physical therapy under the impression that he needed to "strengthen" a muscle or had an injury when the true problem was fascial (muscle and tissue) restriction impinging on nerves, making things to tight to move. So very many of our "chronic pain" issues can be traced to muscles.
Are doctors bad? No, but they only look at things from one direction, they are not very well educated on how much the muscles and tissue affects us. A knowledgeable therapist can quite often resolve these issues with no drugs, no labs and no surgery. Go with the least invasive method first when it comes to pain, you may be surprised at the results.
Thank you for reading!
If you are in the Phoenix area, you can book with me here.
In a study done in 2013 over 1.3 million students were sent to the ER because of sports related injuries, "Far too many kids are arriving in emergency rooms for injuries that are predictable and preventable," Carr says.
Using data from the U.S. Consumer Product Safety Commission's National Electronic Injury Surveillance System, the report focused on pediatric sports injuries related to 14 common sports activities, including football, cheerleading, soccer and basketball. More than 46.5 million children played team sports in 2011, says the report. It finds that in 2012, 12% of all ER visits (163,670) involved a concussion, the equivalent of one every three minutes. Nearly half (47%) were in kids ages 12 to 15.
Nor do the figures highlight the significant number of overuse injuries, "about 25% of which end up being serious," he says. Overuse injuries to tendons, bones and joints can result from playing the same sport and performing the same movements too often, too hard or at too young an age with inadequate recovery time.
Research reported earlier this year by Jayanthi and colleagues found that young athletes who played a single sport for more hours a week than years they were old — such as a 10-year-old who played 11 or more hours of soccer — were 70% more likely to experience serious overuse injuries.
Letting the body rest, adding preventive and strengthening exercises, and following proper technique are among injury prevention strategies recommended in the new report. It also says athletes should be encouraged to speak up about injuries, coaches should be supported in injury-prevention decisions, and parents and young athletes should become better educated about sports safety."
Kids these days are under tremendous pressure to do something, anything, that helps them get a scholarship into college, and one of the ways to do that is sports. Parents are having the kids start organized sports younger and younger, and I am not talking about the old neighborhood football, basketball or soccer game, I am talking about team sports, with at least weekly practices. Now, sure, kids are a lot more resilient in some ways to injuries but they are still growing, which puts it's own strain on the body. Add that in with repetitive actions such as you do in sports drills, 3-6 days a week practicing, lack of sleep because they still have to do homework, rushed meals and general stress from trying to meet parental expectations and you have a recipe for injury, anxiety disorders, depression and a whole lot of other things.
Kids, can and do, get stressed and injured and quite often they will be more reluctant to talk about either because they don't want to let their teammates or parents down. One way to help prevent injuries and decrease stress is by getting your kid massages, I have personally worked on several student athletes and they love the results. Students, or anyone really, can remain fully clothed and of course I always have an adult in the treatment room with me so to make sure everyone is comfortable. Working on student athletes, or even a non athlete who is just stressed, helps them in so many ways. I have worked out tight shoulders from baseball players, sore legs and glutes of swimmers and helped a student who has high anxiety get some much needed sleep and grounding. Just because they are young, doesn't mean they are bulletproof or immune to injury.
Sports like gymnastics have a high amount of impact that the muscles have to absorb, golf is very repetitive and puts strain on whichever side you swing with, swimmers practice insane amounts and quite often have very tight muscles that need to be worked out. I had one young lady who at the age of 16 was already looking at shoulder surgery because she'd been a competitive swimmer since a very early age and her body was starting to fall apart because of it. Professional athletes get routine massages and various forms of physical therapy to keep them in peak condition and they still get injured. A young student athlete is carrying a full school load on top of doing all the required practices and games so they are doing double duty while usually not getting anywhere near the same amount of monitoring of their physical well being. Very often they don't get any actual "rest days" which are crucial to letting muscles heal and rebuild in between large amounts of effort, and without proper healing from micro tears, worse injuries will happen.
As a parent of a student athlete, it is often hard to find time to fit yet another thing into their's and your busy schedule but a monthly massage, at a minimum should be seen as a crucial part of helping them maintain their ability to compete. It is important that you find a therapist that does sports type massage and has a good knowledge of how the muscles are used for different sports so they can customize the session to fit the needs of your student athlete.
An hour a month can prevent months of downtime, rehab and pain from an injury, not to mention hospital bills. Do it for your student athlete and yourself. You'll both feel a lot better in the end.
(You can book targeted treatments with me starting at $55 for an hour. If you add hot stones, which helps me get to the root of the muscular issues even faster, the treatments start at $65. Book here.
Kat is a LMT in AZ with close to a half decade of experience. She likes to talk to ppl about their health, make them feel better and get them to realize they have so much power to control their own health. Snarky yet informative, that's Kat in a nutshell. She's also available for personalized, targeted therapeutic massages, please see the scheduling page if you live in the Phoenix AZ area.