Too Soon to Swim?

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The pool may look inviting as outside temps begin to heat up but is it still too cold to swim? Probably. According to the National Center for Cold Water Safety, it’s risky to swim in water that’s below 70 degrees Fahrenheit. For most pools in the Valley, that means we still need the water heat up another 10 degrees. And even then, bear in mind that most public pools are kept between 83 and 86 degrees. Waiting out the cold reduces risk and makes swimming more enjoyable.

What’s the Risk?

Taking in Water

Sudden changes in temperature can have a major impact on your body and increase the risk of drowning. Think about your reaction when you’re unexpectedly scared or surprised – you likely gasp – taking in a deep sharp breath through your mouth. If you’re underwater, you’ll take in water instead of air which can lead to drowning.

Increased Heart Rate and Blood Pressure

Between the shock of the cold water, and your blood vessels contracting to prevent heat loss, your heart rate and blood pressure are likely to increase which is dangerous for anyone but can be even more life threatening for someone with heart problems.

Loss of Movement

Your body will prioritize heating your core to protect your vital organs, reducing blood flow to your arms and legs. This will slow your movement and may impact your ability to keep yourself afloat.

Panic Breathing

Any of the above involuntary responses to the cold water could cause you to panic, leading to increased breathing and even brain fogginess like lack of judgement.

Tips for Swimming Safely in Cold Water

In any temperature water, never swim alone.

If you do choose to brave the cold water, get in gradually to allow your body to slowly acclimate to the water. And wait to put your face underwater until you’re sure you can regulate your breathing.

Avoid deep areas where the water is much colder, and if you can’t touch the bottom, wear a life jacket so you don’t have to rely on your arms and legs to stay afloat.

How Cold is Too Cold?

While experts recommend most people hold off on swimming until the water temperature reaches at least 70 degrees, remember your body can have adverse reactions even in warmer water.

Many factors affect how our bodies react and too cold for one person may be just right for another. Body fat, acclimation, and protective gear can all change the way your body responds to cold.

In any temperature, it’s best to let your body be the judge. Watch for warning signs that your body is struggling like shivering, pain, or feeling like you can’t get enough air. If you have any of these reactions to the water, it’s best to sit on the edge and dip your feet in or stay on the sidelines altogether.

U.S. Senators Visit NOAH

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NOAH welcomed U.S. Senators Ruben Gallego and Mark Kelly to Cholla Health Center for an important Town Hall event on March 17. The event, hosted by the senators, focused on prioritizing Medicaid funding and brought more than 100 participants including NOAH executives and board members, business and community leaders, Medicaid recipients, and members of the media.

Why NOAH?

As a Federally Qualified Health Center, nearly half of NOAH’s patients are covered by Medicaid, otherwise known as the Arizona Health Care Cost Containment System or AHCCCS. As with most government spending, Medicaid funding is currently under review by the federal administration and faces significant cuts. Changes to the program could impact as many as 2.5 million Arizonans who are on AHCCCS and thousands of others who work in jobs associated with this vital program.

Impact to Arizona

While decisions regarding specific cuts won’t be clear until passed by legislation, we know Medicaid could be the target of at least $880 billion in nationwide cuts over the next 10 years. According to a study conducted by the Commonwealth Fund, Arizona stands to lose $1.8 billion in Medicaid funding and 24,000 jobs in 2026 alone.

Whether or not you or someone you know relies on Medicaid, everyone is expected to be impacted by federal budget cuts as changes in spending will have trickle down effect on our entire economy.

How You Can Help

Senators Gallego and Kelly urged Town Hall attendees to stay informed about proposed budget cuts and share their opinions not only with legislators but with family, friends, and neighbors. Everyone has the right to have their voice heard and our elected officials rely on input from their constituents to make informed decisions.

To impact decisions at a national level, you can call or write the congressional representative for your district indicated below. You can also visit each representative’s individual website by clicking on their name. This is a great tool to learn more about your representative and email them directly.

U.S. Congressional Districts for the State of Arizona

Click Here to Find Your District

U.S. Representatives

Districtrepresentativelocal officeWashington dc Office
1David Schweikert14500 N. Northsight Blvd.
Suite 221
Scottsdale, AZ 85260
Phone: (480) 946-2411		166 Cannon House Office Building
Washington, DC 20515
Phone: (202) 225-2190
2Elijah Crane122 N. Cortez St.
Suite 211
Prescott, AZ 86301
Phone: (928) 286-5338		307 Cannon House Office Building
Washington, DC 20515
Phone: (202) 225-3361
3Yassamin Ansari1432 Longworth House Office Building
Washington, DC  20515
Phone: (202) 225-4065
4Greg Stanton1220 S Alma School Rd. 
Suite 209
Mesa, AZ 85210
Phone: (602) 956-2463		207 Cannon House Office Building
Washington, DC 20515
Phone: (202) 225-9888
5Andy Biggs2509 S. Power Rd.
Suite 204 – Superstition Plaza
Mesa, AZ  85209
Phone: (480) 699-8239		464 Cannon House Office Building
Washington, DC  20515
Phone: (202) 225-2635
6Juan Ciscomani 1636 N Swan Rd.
Suite 200
Tucson, AZ  85712
Phone: (520) 881-3588

By Appt. Only
2600 E. Wilcox Dr.
Room H-106
Sierra Vista, AZ  85635
Phone: (520) 459-3115		461 Cannon House Office Building
Washington, DC  20515
Phone: (202) 225-2542
7VacantVirtual Office
Tolleson, AZ 85353
Phone: (623) 536-3388

El Pueblo Community Center
101 W. Irvington Rd. Bldg 4,
Tucson, AZ 85714
P: 520-622-6788

PO Box 4105
Somerton, AZ 85350
P: 928-343-7933		1203 Longworth House Office Building
Washington, DC 20515
Phone: (202) 225-2435
8Abraham Hamadeh12515 W. Bell Rd.
Suite 104
Surprise, AZ  85378
Phone: (623) 776-7911		1722 Longworth House Office Building
Washington, DC  20515
Phone: (202) 225-4576
9Paul A. Gosar1300 S. Litchfield Rd.
Suite 115-H
Goodyear, AZ 85338
Phone: (623) 707-0530		2057 Rayburn House Office Building
Washington, DC 20515
Phone: (202) 225-2315

U.S. Senators

SenatorLocal OfficeWashington DC Office
Ruben Gallego3333 E. Camelback Rd.
Suite 200
Phoenix, AZ 85018
Phone: (480) 697-3600

20 East Ochoa Street
Tucson, AZ 85701
Phone: (520) 777-0400
SH-302 Hart Senate Office Building
Washington, DC 20510
Phone: (202) 224-4521
Mark Kelly 2201 E. Camelback Rd.
Suite 115
Phoenix, AZ 85016
Phone: (602) 671-7901

100 North Stone Avenue
Suite 600
Tucson, AZ 85701
Phone: (520) 475-5177		Hart Senate Office Building, Suite 516
Washington, DC 20510
(202) 224-2235

Welcome New Board Member Francisco Avalos

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Get to know Francisco Avalos, what he brings to the NOAH board of directors, and all he hopes to accomplish while serving in this capacity.

Q: Can you tell us about your professional background and current role(s)?

A: I am a senior public policy manager at Lyft, where I develop and maintain relationships with policymakers, community leaders, and business groups to drive key policy priorities, including non-emergency medical transportation, insurance and tort reform, and equitable access to transportation for all.

With more than a decade of experience in public engagement and community development, I have held leadership roles at organizations such as Valley of the Sun United Way and US Airways. My work consistently focuses on fostering partnerships, advancing legislative priorities, and addressing community needs.

Q: What inspired you to join NOAH’s Board of Directors? 

A: I am passionate about improving community health and well-being, and NOAH’s mission closely aligns with my professional values. My background in public engagement and policy equips me to contribute meaningfully to advancing healthcare accessibility in Arizona. I’m excited to support NOAH’s vital work in the community.

Q: What are you most looking forward to as a board member? 

A: I look forward to collaborating with fellow board members and the NOAH team to strengthen healthcare services and address social determinants of health. I’m also eager to leverage my network and policy expertise to help expand NOAH’s reach and impact.

Q: What’s one fun or interesting fact about yourself that you’d like the NOAH community to know? 

A: I have a deep passion for travel, particularly throughout Mexico and Central America, where I immerse myself in the rich cultures, history, and traditions. From exploring ancient ruins and vibrant city streets to experiencing local cuisine and connecting with people, I find that travel broadens my perspective and deepens my appreciation for global communities.

Beyond that, my absolute favorite activity is riding jet skis—it’s the one thing that truly allows me to disconnect, clear my mind, and enjoy the moment on the water.

Q: Is there anything specific you would like to achieve or focus on during your tenure with NOAH? 

A: I feel incredibly fortunate to join NOAH in its mission to provide high-quality, compassionate care to those who need it most.

Health isn’t just about medical treatment—it’s about the whole person. True well-being is shaped by factors such as transportation, food security, stable housing, and economic opportunity. NOAH understands this better than most, and I’m excited to work alongside such a dedicated team to advance policies and partnerships that integrate these social determinants into healthcare delivery.

By expanding NOAH’s community reach, strengthening outreach efforts, and driving change, I hope to help make a lasting impact on the health and well-being of the communities we serve.

The NOAH Board of Directors is a group of volunteers who contribute to the mission of transforming the health of our community. Patients from the communities we serve make up 51% of our board. Learn more about NOAH’s board of directors and how they drive the organization.

Go Green for Your Health

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When it comes to nutrition, adding more leafy greens to your plate is one of the easiest ways to boost your health. Packed with essential vitamins, minerals, and fiber, greens can support digestion, strengthen your immune system, and even improve heart health.

Why Greens Matter

Leafy greens such as spinach, kale, arugula, and romaine lettuce are rich in vitamins A, C, and K, as well as antioxidants that help fight inflammation and reduce the risk of chronic diseases. These vegetables also contain fiber, which promotes gut health and keeps your digestive system running smoothly.

Easy Ways to Eat More Greens

Not sure how to include more greens in your diet? Here are some simple ways to get started:

  • Blend into a smoothie – Add a handful of spinach or kale to your morning smoothie for an extra nutrient boost.
  • Toss into a salad – Mix different greens for a variety of textures and flavors. Top with nuts, seeds, and a healthy dressing.
  • Sneak into meals – Stir greens into soups, stews, or pasta sauces to add nutrients without changing the taste.
  • Try lettuce wraps – Swap out tortillas or sandwich bread for romaine or butter lettuce wraps for a fresh, low-carb alternative.

A Small Change with Big Benefits

Incorporating more greens into your diet doesn’t have to be complicated. Whether you’re blending them into a smoothie, tossing them in a salad, or adding them to your favorite dishes, these simple changes can make a big impact on your overall health. Looking for more personalized nutrition advice? Schedule an appointment with a NOAH Registered Dietitian Nutritionist to discuss how you can go green to give your body the nutrition it needs!

Easy Egg Substitutes That Won’t Cost You The Farm

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People can’t stop talking about the price and availability of eggs and we don’t blame them. 

According to a report from the U.S. Bureau of Labor Statistics, the average price for a dozen eggs increased by 53% over the last year and doesn’t show signs of coming down anytime soon.  

Luckily, if we’ve learned anything through supply shortages and rising costs in recent years, it’s how to let go of everyday staples and learn to get by with alternatives.  

Finding an alternative to eggs might be easier than you think.  

Aside from being fried, scrambled, poached, deviled, and chopped – a great source of flavor and protein – eggs are most often used as a recipe ingredient to help baked goods rise, thicken sauces and soups, bind dry ingredients together, and add moisture. 

Egg Alternatives – Replaces one egg in a traditional recipe.

Leavening (helps baked goods rise) 

  • ¼ cup of diet soda, seltzer, or carbonated water 
  • 2 tbsp. water, 1 tbsp. vegetable oil, and 2 tsp. baking powder 
  • 1 tsp. baking soda and 1 tbsp. vinegar 

Thickening 

  • 1 tbsp. plain gelatin dissolved in 1 tbsp. cold water, then add 2 tbsp. of boiling water 
  • ¼ cup mashed white or sweet potatoes 
  • 1 tbsp. ground flaxseeds (or chia seeds) and 3 tbsp. water 
  • 3 tbsp. aquafaba (liquid from canned/cooked beans) 

Binding and Moistening  

  • ½ cup bananas, mashed 
  • ¼ cup unsweetened applesauce (replaces eggs, butter, and oil in traditional baking recipes or box mixes) 
  • ¼ cup canned pumpkin or squash 
  • 2 tbsp. tomato paste 
  • ¼ cup soft tofu (pureed)  
  • ¼ cup plain yogurt 
  • 3 tbsp. creamy nut butter 
  • ¼ cup buttermilk 

Take inventory of which of these ingredients are floating around in your pantry or fridge, pair them up with savory or sweet recipes, and see how these egg alternatives measure up to the real thing. It might take some trial and error to find what flavor and texture works in your favorite recipes, but it sure beats the price of eggs. 

Keep in mind that while these substitutions for eggs might make a recipe turn out the same, the nutritional value may differ. Eggs are a great source of protein which is essential to your diet. If you have questions about creating or maintaining a balanced diet, schedule an appointment with one of NOAH’s registered dietitians today.