September/October 2011 by B.Real Magazine

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Bird is the word We're Nuts About...

Rutherford County September/October 2011

h t y r 0 a s r 0 e v 1AGnniril Scouts of

le d d i M Meet see Troop Tenne3s5! p.22 2

Mexican Cuisine

1935 S. Church St. Murfreesboro Phone: 615.624.6478 Fax: 615.624.6490

Remarkable M e x i Cuisine & Cock can t a i l s in the Boro! Get the free mobile app for your phone

http:/ / gettag.mobi

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From the Publisher/Exec. Editor

pictured left to right: Jayda Couch, Kelly Hite (back), Colleen Sauve', Beth Warren, Joy Dement, Heather Knight, Melissa Bledsoe and Ashley Beth Shapiro

I admit, I really dislike saying goodbye to summer, but saying hello to fall isn't so bad. With every changing season, we experience something new. Late vegetables, like squash, sweet potato and of course, pumpkin will make their way into our kitchens, and there are plenty of other varieties of autumn vegetables to try too. There are also new events to enjoy this fall like the Murfreesboro TomatoFest, which will combine fun for all ages with a kindhearted cause. See page 5 for more details. Undoubtedly, I will enjoy driving down Murfreesboro's antebellum Main Street and watching the leaves fall. If you let it, it can really ignite your imagination.

disease! Though I haven't mentioned them all, each article taught me something new, and it is my hope that you will discover something new too.

Gratitude is the parent of all other virtues, and as such, I wouldn't go without thanking everyone who put forth their talents and time for this issue. Thanks to all of you!

Enjoy it, and make the best of the season! - ColleenSauve'

When planning for this issue several things came to mind such as going back to school, Halloween and National Breast Cancer Awareness month. This issue's contributors did a great job of coming up with thoughtful features, from what to eat for better skin to creating an original and affordable trick-or-treat bag. We also had the good fortune of learning about Kay Boyd, a local breast cancer survivor, who graciously shared with us her experiences and asks us to fight the September/October 2011

In honor of Breast Cancer Awareness Month (October), we've hidden a pink ribbon somewhere in this issue. Same size as shown here. Visit website www.brealmagazine.com to find out what page it is on. Happy Hunting!

b.Real Contents Cover photo, Girl Scouts of Middle Tennessee by Kelly Hite

Pictured left to right front row: LayLay Alexander, Madeline Seymour, Savannah Hunsinger, Chianne Chanthara, Chloe Keating Pictured left to right back row: Jet Thurmond, Kaelyn Thurmond, Zoe Rhodes, Gabby Shultz, Mary Lovellco

6 Community Calendar September/October 9 B.Real Magazine Launch Party 10 Reusable Fabrics: Halloween Treat Bag,

Followed by Bird Feeder Craft, Heather Knight

22 Harvest for Hearts, Anna Kathryn Sanford 26 Packing Heathlier Lunches for Kids, Caroline Lampley 29 Real Good: Vegan Lasagna, Jayda Couch 31 No Time to Die, Natasha Gaines 35 Real Fit: Barefoot Running,

Aesthetic Center of Murfreesboro, Nurse Practitioner

Ashley Beth Shapiro

12 A Day With Murfreesboro Bird Club, 16 Eat Your Way to Better Skin, Amy Hatcher 19 Real Clean: Soap Nuts, Beth Warren

Adam Valentine, TriFit, Certified Personal Trainer Local Business Support: Shop at these fine businesses!

Publisher/Executive Editor/Graphic Design, Colleen Sauve' just.b.colleen@gmail.com

Associate Photographers: Kelly Hite, Joy Dement Chambers Contributors: Jayda Couch, Natasha Gaines, Amy Hatcher, Heather Knight, Caroline Lampley, Anna Kathryn Sanford, Ashley Beth Shapiro, Beth Warren, Adam Valentine Become a Contributor contact, just.b.colleen@gmail.com B.Real Magazine is a project of Just B. Publishing. Copyright 2011 4

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Please Recycle Follow tweets

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Assistant Editor/Sales & Marketing, Melissa Bledsoe just.b.melissa@gmail.com

Win For every 100th fan,

g we are givin away a f muslin bag o soap nuts! learn on page 19

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Lane-Agri Park Community Center 315 John R. Rice Blvd. - Murfreesboro

Food, Music, Growing Competitions, and Tomato Fights!

October 2nd

12pm - 8pm

Fun for everyone, bring your family and friends. Proceeds to provide the essential necessities (i.e., clean water, healthy food and proper medical & nutritional care) to both local and international communities, with an emphasis on newborns to six year-old children, through sustainable agriculture. $3 adult admission

$2 child admission OR

free with donation of a

non-perishable food item

September

Community calendar events are subject to change at the discretion of the event coordinator(s). Please check available resources online. If you would like to submit an event for the November/December issue, please send to just.b.colleen@gmail.com

Sunday

Monday

Tuesday Wednesday Thursday 1

Karaoke Blue Agave Mexican Restaurant (every Thursday night) Ballroom Dance Newcomer Night National Dance Clubs (every Thursday) 7 pm

Anything Goes Center for the Arts 2 pm (every Sunday)

Rotary Club - Jabulani Celebration

Labor Day Pool Party Sportscom 10 am-4:30 pm

Bodhi Tree Salon & Day Spa GRAND OPENING 9 am-9 pm Rutherford Co Farmers Market Lane-Agri Park Community Center (every Tuesday) 6-11 am Teen Tuesday Linebaugh Public Library 4:30 pm (every Tuesday)

Friday

Rutherford Co Farmers Market Lane-Agri Park Community Center (every Friday) 6-11 am Main Street Concert Series Murfreesboro Downtown Square 6:30 pm-9:30 pm Bring your own chair

Saturday

Murfreesboro Saturday Market Public Square (every Saturday) 9 am- 12 pm Bike Stones River Stones River National Battlefield (every Saturday) 9 am

Lil Wits Club Linebaugh Public Library 6:30 pm

Educatorâ&#x20AC;&#x2122;s Night Discovery Center

Anything Goes Center for the Arts 7:30 pm (every Friday)

Deadline for Applications to the Express Yourself Arts Conference. High School students apply at http://www. rutherfordbep. org/programs/ eyac/

Anything Goes Center for the Arts 7:30 pm (every Saturday) Bikes & Strikes II - Bicycle Show and Swap Meet. LIVE MUSIC Lanes. Trains & Automobiles 8 am-5pm

Greenway Arts Festival! Old Fort Park 10 am-4 pm

In the Artists Studio Discovery Center 2-4 pm

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october

Sunday

Monday

Tuesday Wednesday Thursday

Friday

Saturday

Murfreesboro Saturday Market Public Square (every Saturday) 9 am-12 pm

Murfreesboro TomatoFest Lane-Agri Park Community Center 12-8 pm, $3 adults $2 children OR free with donation of a non-perishable food item

Rutherford Co Farmers Market Lane-Agri Park Community Center (every Tuesday) 6-11 am Skincare 101 Bodhi Tree Salon & Day Spa

Expectant Parent Tour MTMC 5:30 pm

6:30 - 8 pm, $25

Widows, Weepers, and Wakes: Mourning Customs Exhibit Oaklands Historic Museum 1 pm Dracula Center for the Arts 2 pm

Dracula Center for the Arts 2 pm

Swipe to Save a Life Lanes, Trains and Automobiles sponsored by the Cupcake Crew and Be the Match Foundation

Murfreesboro's Bicentennial Kickoff Celebration Civic Plaza 11:30 am-1 pm

Express Yourself Art Conference Patterson Park Community Center 8 am-2:30 pm sponsored by Business Education Partnership

Karaoke Blue Agave Mexican Restaurant (every Thursday night) Ballroom Dance Newcomer Night National Dance Clubs (every Thursday) 7 pm

Lil Wits Club Linebaugh Public Library 6:30 pm

Rutherford Co Farmers Market Lane-Agri Park Community Center (every Friday) 6-11 am

Dracula Center for the Arts 7:30 pm

Fall Harvest Hayrides General Bragg Trailhead 5-8 pm, $3 Dracula Center for the Arts 7:30 pm

Halloween Carnival Barfield Crescent Park 5-9 pm, .50 tickets, $1 games Haunted Hayrides Barfield Crescent Park Dark-9 pm, $5

6th Annual Rally for Recovery 5k Race Gateway Island Reception Center 7:30 am BREWSBORO Festival The Avenue 2 pm

Dracula Center for the Arts 7:30 pm

Harvest Days & Bicentennial Celebration Cannonsburgh 10 am-5 pm In the Artists Studio Discovery Center 2-4 pm Dracula Center for the Arts 7:30 pm The Bruce Gilley Have a Nice Day 5k and 10k Belle Aire Baptist Church 8 am Halloween Carnival Barfield Crescent Park 5-9 pm, .50 tickets, $1 games Haunted Hayrides Barfield Crescent Park Dark-9 pm, $5

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B.realMagazine Launch Party

On the evening of July 1st, B. Real Magazine held itâ&#x20AC;&#x2122;s launch party for the inaugural issue at Aura Lounge on the downtown square in Murfreesboro. Contributors, family, friends and business supporters attended the celebration in honor of our new publication. The event was held on the same night as the Friday night Murfreesboro Concert Series. Concert goers were welcomed to join us upstairs. The event not only celebrated the success of our first issue and our dedicated contributors, but it also sought to help a friend and MTSU Alum, Wes Putman. Wes needs continued support after a life threatening accident that occured while in Soeul, Korea where he has been teaching English. Guests were asked to make a donation for their participation in the photobooth fundraiser on his behalf. Special thanks to Joy Dement Chambers for providing the photobooth. All proceeds were donated to the Wesley Putman Benefit Account. Continued support is needed, and you may donate at any time. Please send donations to First Farmers & Merchants, Attn: Melissa Brazier for Wesley Putman Benefit Account, P.O. Box 1148, Columbia, TN 38402. Special Thanks to: Aura Lounge, Joy Dement Photography, Kelly Hite Photography, Hob Nob Murfreesboro, Ridiculous Chocolate, The Painted Cookie and Walmart of Smyrna

September/October 2011

Halloween treat bag Reusable fabrics

hapiro by Ashley Beth S ite Photos by Kelly H

Table Linen

Den

an and

Sheet

Patterened Fabric

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Fall

is here, and Halloween is a great time for exploring your creativity. This project is especially fun for kids who will be trick or treating this year. It can be a lot of fun for everyone to get involved in original costume design as well as one of a kind accessories. This simple trick-or-treat bag can be done for $10 or less, if you happen to already have supplies. Best of all, you can pick a design to match your costume. I recommend doing this project a couple of days before the candy hunting begins to let it dry and be completely ready for the big night.

Supplies:

- one bag to decorate (use a reusable grocery bag) - paper and pencil to plan your design - reusable fabric (see fabric ideas in the title picture) - fabric glue - needle and thread - scissors - decorations of your choice

Now, let's get started!

1. Plan your design on paper. There are many resources for easy Halloween designs online. You can print out pumpkins, black cats, ghosts or any Halloween shape you like! Simply cut out the shapes and trace them onto the fabric. 2. After laying out your design, lightly spread the fabric glue onto the backside of the shape cut outs and attach to the bag. Be careful not to use too much as the glue may soak through to the other side. 3. Let this dry for at least 1 hour. 4. Embellish with decorations of your choice. 5. Let dry over night and hit the streets in search of this season's best candy treats!

307 S. Church St. Ste B Murfreesboro

www.thepaintedcookiellc.com

615.907.3997

h it W y a D A o r o b s e e r f r Mu Bird Cluib ght

n By Heather K ement Photo by Joy D

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The Murfreesboro Bird Club (MBC) is a group of men and women of all ages who share interest in the diverse species of birds that we have in Rutherford County. Birder is the term used to coin a bird enthusiast, and I had the pleasure of joining these birders in late July. The MBC met in the morning at the General Bragg trailhead with Nichole Jordan, Outdoor Recreation Coordinator at Murfreesboro Parks and Recreation. (Jordan pictured middle) We started out on the Murfreesboro Greenway and tried to spot birds in the area in hopes of identifying a unique species. The summer heat is typically a deterrent for animals, but as we made our way to the Stones River we located more and more birds. One thing a birder begins to realize in their quest to identify birds is that it’s not always about seeing them. We were able to identify many just by the sounds, or calls, that they make. “A lot of people have to see and hear birds to be able to identify them, I just have to hear,” said Nichole.

September/October 2011

We continued along the Greenway focused on the many bird features that surrounded us. One of the most interesting things we discovered was a nest relatively close to the ground. The nest was made of twigs, leaves, and to our amusement, a ketchup packet. Nichole pointed out that they will use anything to build nests. Another discovery we made was a female cardinal nested in a cedar tree. Perhaps the most memorable sight came after patiently waiting to see a Great Blue Herron flying over the Stones River. We later caught up to it and saw it perched in a tree. Nichole and the MBC want to invite everyone to experience birding, the outdoors and the club. All ages and experience levels are welcome. They meet once a month at various locations around Murfreesboro. You can find the MBC schedule online at www.murfreesborotn.gov/parks or visit their Facebook page and “like” it to learn more about MBC activities.

r e d e e F Bird Craft

By Heather Knight / Photos by Joy Dement Demonstrated by Emma Grace Roy

1. Cut about 2ft. of twine.

2. Tie twine around the larger end of the pinecone. You want it in a knot so that it will stay when hung on a tree.

3. Coat pinecone in peanut butter. Try to cover whole pinecone. Peanut Allergy? Use baking shortening instead!

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Materials (shown left): Peanut Butter * Spoon Birdseed (I used sunflower seeds) Twine or string Scissors Pinecone

Heather Photo by Kelly

*Peanut Allergy? Use baking shortening instead!

Hite

5. After pinecone is covered in seeds hang in tree for birds to enjoy!

THE N O G N I R B BIRDS!

4. Then cover peanut butter with seeds. It may be easiest to roll the pinecone on a bed of seeds. September/October 2011

Food photos by Kelly Hite

o t y a w r u o y t Ea ! n i k s r e t t be By:Amy Hatcher

ACNE Aesthetic Center of Murfreesboro, Nurse Practitioner

We have all been there…back to school with an acne blemish or outbreak. Even as adults, acne is something that continues to haunt many of us. In fact, 3 out of 4 teenagers experience acne and the average age of people being treated for acne related conditions has increased to 26.5 years old. We have so much information, often confusing and conflicting, and sometimes it seems that nothing works! While there is no silver bullet that works for everyone every time, there are many things we can incorporate into our daily lives that can make a dramatic impact in addition to medical treatments. 16

What causes acne? The primary culprit for

acne is clogged pores caused by overactive sebaceous glands that create sebum, oil in our skin. These sebaceous glands are found in increased numbers on the face, neck, chest, back, shoulders and upper arms. The excess oil does more than clog pores. Bacteria that normally live on our skin, P. acnes, thrive in this excess oil. Immersed in excess oil, the bacteria can rapidly increase in number. As the bacteria multiply in a clogged pore, the pore becomes inflamed. Inflammation is what causes a pimple to look red, hot and swollen.

Why do people get different types of Hite photos by Kelly acne? Different types of acne are seen depending

on what happens inside a clogged pore. A blackhead

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appears when sebum and dead skin cells clog the pore. While the pore is clogged, its surface remains open. This lets us look into the pore and see a black color. Your dermatologist may call a blackhead an “open comedo” (co-me-dough). A whitehead forms when the excess oil and dead skin cells clog the pore and block the opening of the pore. Because the pore closes, dermatologists call this type of acne a “closed comedo.” When inflammation and infection occur in the clogged pore and reach deep into the skin, an acne cyst forms. This is the most severe type of acne. Cysts can be very painful. People often see permanent scarring after this type of acne heals.

What factors contribute to acne outbreaks and make acne worse?

• Hormone surges occurring in teens and premenopausal women which increase sebum (oil) production • High levels of stress which stimulate hormone levels and slow down the healing process. • Oil from skin and hair products (moisturizers or cosmetics) • Pressure and perspiration caused from sports, sports helmets or equipment, backpacks, tight collars, or tight uniforms • Environmental irritants, such as pollution, high humidity and free radicals • Squeezing or picking at blemishes • Poor diet

Myths about acne:

• Dirty skin causes acne • Increasing tanning or sun exposure will improve acne • Acne naturally resolves in adulthood. While this is true for some, many people continue to suffer well into adulthood. • Fried foods, pizza and chocolate cause acne

Does diet affect acne? While we have always heard that fried foods, pizza and chocolate cause acne, we know now that this simply is not the case. There are, however, some dietary links with acne. For some people, diets high in dairy correlate with increased acne. We also have seen some evidence to suggest that diets high in sugars, starches and simple

September/October 2011

carbohydrates (high glycemic index foods) also contribute to acne outbreaks. These foods include white breads, doughnuts, desserts, some cereals, potatoes and potato chips. Food does not cause acne and cannot cure acne. However, FOOD DOES MATTER! Eating a healthy diet rich in vitamins, antioxidants and omega-3 can help prevent and minimize acne outbreaks by offering the complete nutrition that your body needs to promote healthy skin and heal acne blemishes. Be sure to fill your diet with foods such as: Omega-3: flax, walnuts, salmon, trout, tuna, fish oil, and avocado. These aid in reducing inflammation throughout the body. Antioxidants: berries, green tea, cherries, mango, dried fruit, green leafy vegetables and nuts. Antioxidants are useful in neutralizing the damaging effects of free radicals on the skin. Vitamin A: sweet potatoes, carrots, and pumpkin, spinach and kale. Vitamin A helps decrease sebum production and is also useful in maintaining and repairing healthy skin tissue. Vitamin E: green vegetables, avocado, and nuts. Vitamin E assists in repairing damaged skin tissue. Vitamin C: oranges, berries, kiwi, spinach. Vitamin C aides in growth and repair of skin tissue. Water: 6 glasses per day. Your body uses water to hydrate your skin internally and to flush out the toxins that clog your pores, which helps prevent breakouts.

What is available over the counter?

• Glycolic acid and salicylic acid help remove dead skin cells and unclog pores • Benzoyl peroxide removes dead skin cells and has antibacterial properties • Tea tree oil* has antibacterial properties • Zinc supplements* play a role in wound healing and reduce inflammation *tea tree and zinc have limited scientific evidence but have shown promise in acne outcomes 17

At-home treatment requires consistency for 4-8 weeks to see improvement. Once acne clears, treatment must be continued to prevent new lesions from forming. Even mild cases of acne can be difficult to manage. If you continue to have acne outbreaks after trying the above recommendations, it is time to seek help from a healthcare professional.

Acne Do’s

• Limit washing to twice a day and after perspiring with a gentle, non-abrasive cleanser • Use your fingertips to apply your cleanser, washcloths or sponges can be irritating • Rinse with lukewarm water, not hot • Shampoo regularly if you have oily hair • Use products containing salicylic acid or benzoyl peroxide • Keep cell phones clean with alcohol or an antibacterial wipe

Acne Don’ts

• Pick , pop or squeeze acne • Use skin care products that contain oil, look for water based • Use Greasy hair products • Use rubbing alcohol • Tan • Use exfoliating products with scrubbing particles • Touch skin throughout the day

her c t a H y m A Center of Aesthetic boro, Murfrees titioner c a r P e s r Nu

B.Real

Soap Nuts

n a e l c l Warren rebyaBe th

Soap nuts have been a paramount discovery in my green cleaning journey. They can do it all and are also natural, non-toxic and inexpensive. I can use them on my dishes, counters and laundry. I can also use a 1 pound box for three to six months! Several months ago, as I unloaded the dishes from my dishwasher, I noticed the dishes seemed cloudy. Some items even seemed to have a powdery film. I assumed my dishwasher was dirty or broken. I hoped for dirty, since it would certainly be the cheaper route. I cleaned the dishwasher, but my dishes continued to have the film. This was near the beginning of my green clean revelation, and I was still a little lost as to how natural cleaning could be central to all my cleaning needs. After some research, I found many other people were having the same problem. A problem that was a direct result from the removal of phosphates from dishwasher liquid. The main ingredient that â&#x20AC;&#x153;cleanedâ&#x20AC;? the dishes had been removed, and the dishes screamed the results. Phosphates help soften the water, which aids the surfactants in cleaning the dishes. Phosphates are found naturally in all plants and animals, but an overabundance in fresh water can kill off fish and other organisms. Keep in mind that phosphate is just one of many chemicals found in dishwasher liquid. Most detergents also contain chlorine, which is highly caustic. Dioxin (a known carcinogen) is a byproduct of chlorine combined with carbon molecules. With this in mind, imagine breathing in the steam that often escapes as you open a freshly run dishwasher. During my green clean research, I ran across soap nuts. Many people use them in lieu of laundry detergent. Soap nuts are actually a berry found on plants and shrubs that derive from the Sapindus genus. After the berries are dried, the natural saponin can be extracted. Saponin generally refers to a natural compound that has foaming properties. Sapindus plants grow in tropical climates across the globe. I buy soap nut pieces from a trusted auction website, which I found to be the most economical option. If the soap nuts are sold by weight, I make sure to buy soap nuts that have been seeded, as the seeds can add more weight. Soap nut pieces generally come with no seeds as well. September/October 2011

The soap nuts have a natural vinegary smell, but the smell has yet to transfer to my dishes or clothes. In order to use the soap nuts in my dishwasher, I must extract the saponin. To do this, I bring to boil 4-6 cups of water and add the equivalent of 15 soap nuts. Use more water for a less concentrated mixture or less water for a more concentrated mixture. Allow the mixture to boil for 30-45 minutes, until the soap nuts are mushy with a gray tint. After straining and discarding the used soap nuts, I move the mixture to a mason jar and add 15 drops of tea tree oil. The tea tree oil is optional. I love it for its natural antiseptic properties. If you crave a particular scent, other essential oils, such as lavender or lemongrass, can also be added instead of tea tree oil. The mixture should be used within three weeks and stored in an airtight container in a cool, dry location. This liquid also works well in a spray bottle for everyday surface cleaning. It should not be mixed with vinegar, as vinegar can break down the saponin and creates a sticky mess. It must be noted that using soap nuts as a dishwasher detergent does require scrubbing before dishes are placed into the dishwasher. The lack of harsh chemicals means that it cannot be expected to remove dried food particles. I make certain all my dishes are properly scraped and prewashed before placing them in the dishwasher. It is simply unrealisitic to expect natural cleaning alternatives to give you the industrial strength results that strong chemicals do! With a little elbow grease, these natural alternatives will not only do the job, but hopefully, it will give you peace of mind. Especially in the wake of diseases that we are learning can arise from chemicals and synthetic ingredients. Using soap nuts in the laundry is even easier, and amazingly they are compatible with high efficiency machines. Simply place five soap nuts into a small muslin bag and toss into your washing machine. Typically, you can use the same soap nuts for 3-5 loads. This method works best when washing in warm or hot water. For cold washing, simply use the same liquid as used for dishwashing. Cold water does not release the saponin as as effectively as hot or warm water will.

The natural, safe and non-toxic properties of soap nuts have been enough incentive for me to incorporate them into my green clean regimen. However, the fact that I spent only $20 for a 6 month supply of dishwasher detergent by using the one pound box of soap nut pieces has been a definite bonus. Photos by Kelly Hite

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September/October 2011

Harvest for Hearts

ford By Anna KathyrnHSitan e Photos By Kelly

Pictured from left to right: Chianne Chanthara, Madeline Seymour, Savannah Hunsinger, LayLay Alexander and Chloe Keating

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LIGHT.LAUGH.LOVE

Girl Scout, Madeline Seymour and Brownie, Gabby Shultz, looking at the squash in the garden

Girl Scout,Chianne Chanthara cutting the okra

On June 28th, ten-year-olds Laylay Alexander, Madeline Seymour and Chianne Chanthara, of Girl Scout troop 235, were apprehensive. This was their first time to visit their local domestic violence shelter in Murfreesboro. Dressed in their green uniforms, the troop walked through the chain link fence to the secured large metal door of the shelter. Heads held high, the decorated troop entered with curiosity about what they might find on the other side. “It was scary because when we went into the shelter, we didn’t know what it was going to be like, and there was a lot of security,” said Laylay. For Laylay and Madeline, the visit to the domestic violence shelter was the conclusion to their five-month Bronze award project. In the Girl Scouts of America program, the Bronze award is the highest honor a Girl Scout Junior can achieve. The award combines community service with leadership as the girls work a minimum of 15 hours researching, planning and executing a service project in their community. Laylay, Madeline, Chianne and other members of troop 235 decided to grow a garden and donate the fresh produce to the those who reside there. “The people at the domestic violence center have been in bad situations, and they need to know there are other people who care,” said Madeline. According to landowner and Girl Scouts cookie mom, Elaine Harding, the .12-acre of land that the girls use to plant their garden was left unattended for many years. In March, the girls started from scratch, cutting down shrubs and tilling the land prior to planting.

joydement.blogspot.com

September/October 2011

joydement@comcast.net

615.828.1293 23

Girl Scout, Laylay Alexander, reeping the fruits of her labor.

Brownie Troop 5018, pictured left to right: Zoe Rhodes, Gabby Shultz, Kaelyn Thurmond, Mary Lovellco and Jet Thurmond

“You have to take the initiative and do the work,” said Madeline about her time spent in the garden. The girls planted tomatoes, squash, cucumbers, corn, three types of peppers, herbs, okra, peas, watermelon, and turnip greens, according to CoTroop Leader, Julie Seymour.

troop headed home to begin preparing for their next mission, which began on July 30th when they crossed the bridge in their ceremony to become official cadets. Though troop 235 will be moving on in the Girl Scout hierarchy there is a new generation of Juniors ready to step up and fill their shoes. Troop 5018, who are currently Brownies, are looking forward to becoming Juniors. The girls of troop 5018 are currently working on a community wide pet fair. As Brownies, they discover the meaning of leadership as it applies to their own personal confidence, courage, and character. They also learn about servicing their community and healthy living.

“Growing the garden wasn’t all fun and games. We are still battling the bugs. At first the garden was bugs, squash, bugs, tomatoes, cicadas,” said Seymour, "We did a lot of research and it worked, we saved most of the plants.” Their weeks of cutting, tilling, watering and weeding paid off. The girls got to take baskets full of fresh vegetables to the domestic violence shelter. “Our hard work paid off, when the kids in the shelter wanted to play with us, I even got a hug!” said Laylay. According to Madeline, the girls are already planning for next year. They want to continue their garden and extend their services to the domestic violence shelter by setting up arts and crafts programs and pumpkin carving if their future harvest will allow. “Some people are wealthy and some people have to go through storms, but everyone deserves food and to be healthy,” said Chianne. With their Bronze Co-Troop Leader, Julie Seymour, and Brownie, Jet award mission completed, the Thurmond

Brownie, Mary Lovellco, shows us a bright yellow squash from the Girl Scout's garden.

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100th

Anniversary of Girl Scouts

The Girl Scouts will celebrate their 100th Anniversary this upcoming year. Join the girls of courage, confidence, and character like Troop 235 who make the world a better place as they celebrate 100 years of Girl Scouting.

The Girl Scouts of Middle Tennessee are comprised of more than 14,000 girls and 7,000 adult volunteers

in 39 counties. It is a part of Girl Scouts of the USA (GSUSA), the worldâ&#x20AC;&#x2122;s preeminent organization for girls, with a membership of more than 2.6 million girls and adults nationwide. For more information on local 100th anniversary events, memorabilia or information about Girl Scouts of Middle Tennessee visit www.gsmidtn.org. vintage Girl Scout photos from 1962/1963 commemorative calendar.

1034D N. Highland Avenue Murfreesboro - 615.714.8419 www.MurfreesboroAesthetic.com amyh@acomboro.com

Wrinkles? Sun Spots? Aging Skin? Spider Veins? Tired of Shaving?

We can help! September/October 2011 Dermal Fillers

Laser Hair Removal Chemical Peels Microdermabrasion Spider Vein Treatment

Botox 25

r ie h lt a e H g in k c Pa ! s id K r o f s e h c Lun By: Caroline Lampley

With school about to start, the question becomes... what will go to school in my child’s lunch box every day? Studies show that 60% of kids don’t eat even half of what parents pack in their lunch. My family and I were faced with the challenge of changing the way we eat after many frustrating days and sleepless nights, when it was revealed that my 8 week old son had a dairy and soy protein intolerance. This persisted until he was nearly 13 months old. This intolerance changed what I could eat meaning I had to read every label to make sure there was no soy, dairy, or any byproduct of either ingredient. At that time, I decided that I was going to minimize the processed food that my family ate, shop the farmers market and shop from the perimeter of the grocery store as much as possible. It seemed like a huge challenge at the time, but now I feel like it will benefit our family in the long term. As a result of spending the first year of my son’s life this way, I developed a passion for feeding my children healthy and cost conscious foods. I started my quest to pack a healthy and tasty lunch with suggestions from my pediatrician. He stated that one error parents make is assume that their child needs milk with every meal. While dairy is important and juice is an option to drink, a young child only requires 3 servings of dairy per day (this includes cheese, yogurt, milk etc). He finds that many young children drink their calories rendering them full at meal time. Be aware of this and pack a lunch box representing a balanced meal. There are also new recommendations from the government outlining what our meals should consist of called My Plate. The plate for kids shows most of your meal should consist of vegetables and fruit followed by lesser amounts of dairy, whole grains and meat. I also consulted a dietician in search of a variety of lunch options to please my little one's palate and my demand for a healthy lunch. As kids settle into their routine, here are some healthy ideas for lunches that are sure to please even the most discerning palate. I hope these ideas will transform your child’s lunch box in to a healthy and fun meal at school. Happy packing and have a great school year! For more resources, visit www.choosemyplate.org. TRY THESE HEALTHIER LUNCH PACKING TIPS A twist on the veryday sandwich…Use cookie cutters on sandwhich bread. Kids love food in shapes! Surprise them with different shapes over the week. Serve low sodium deli meat, tuna, cream cheese tea sandwiches or egg salad on 100% whole wheat. Whole wheat tortilla wrap with low sodium deli turkey, low fat cheese, mustard, lettuce and tomato paired with fruit and raw veggies with low fat dipping dressing 26

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"Kids love f o o d in shapes ."

ead Whole wheat br natural peanut sandwhich with a nut allergy butter or if there is banana, use sunbutter, add with fruit or jelly, or honey pair zels veggies and 15 pret muffin Make an English grain English pizza with a whole pasta sauce muffin topped with ed cheese and and low fat shredd ers, onions vegetables, like pepp and mushrooms

pinwheels. Use Make ham and cheese ham and cheese, roll, 10-inch tortilla, fill with s and slice into 1-inch use toothpicks to pin edge ple with natural peanut pinwheels pair with an ap butter and 1 cup milk n combinations Let kids make their ow eese slices, 10 wheat with ham, turkey and ch strawberries or other crackers pair with 1 cup e pudding fruit, and Â˝ cup sugar fre d cheese sandwich Low sodium turkey an ir with celery slices on whole wheat bread pa ut butter and raisins, topped with natural pean and 15 pretzels 6 ounces of light yogurt

Other Side item Ideas: Add dip! Mini-carrots or jicama with light ranch dressing Slightly steamed broccoli with light mayo Sliced apples with peanut butter. Use lemon juice to keep apples from browning

Hard bo

es too!

de in shap

an be ma iled eg gs c

Here are some quick and healthy snacks that are sure to please.

Dried fruit String Cheese Yogurt Hummus with raw veggies or whole grain pita chips Soy Crisps Terra Chips Natural Applesauce 28

Half of a sweet potato with a sprinkle of brown sugar sliced into circular shapes Edamame (soybean) or sugar snap peas (good source of protein) Make trail mix with nuts, dried cranberries and stick pretzels Vanilla yogurt with raspberries and granola. Place it in a small plastic container and use an ice pack to keep it cold.

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It is becoming more readily known

: d o o G l a e R a n g a s a L n a g Ve ayda Couch

By: J

that eating large amounts of meat can be both bad for our bodies and harmful to the environment. The USDA is now advocating a plant-based diet for overall health, including disease prevention. All it takes is a quick look around to see that a large population of Americans are experiencing more health problems than our neighbors around the world. Many experts recognize this as a direct correlation to our over consumption of meat. Going meatless one to three times a week will impact your health and the planet. This recipe was inspired by my garden growing right here in Murfreesboro. Most of these ingredients can come directly from your backyard or a local farmer’s market, which makes this dish cheaper than ever! Don’t be afraid to experiment by adding your favorite veggies and herbs or whatever you have on hand. If you’re not so sure about doing it totally vegan add in your favorite local cheeses. This dish has only 247 calories and 6.8 grams of fat compared to 438 calories and 21.5 grams of fat in traditional meat lasagna. See nutritional facts at end of article.

cut along this line and keep these recipes

Sauce Ingredients:

2 1/3 cups of tomato sauce ($3.75) 1 package of tofu, drained ($2) 3 peeled and chopped garlic cloves ($0.50) A handful of whatever herbs you prefer (I used oregano, marjoram, thyme and basil) ($4) Salt and pepper to taste Instructions Mix all the ingredients together in your food processor or blender and set aside.

September/October 2011

Lasagna Ingredients: 12 lasagna noodles, cooked according to package ($2) 1 medium squash, sliced ($1) 1 medium zucchini, sliced ($1) 8 oz baby bella mushrooms, sliced ($3) 5 oz baby spinach leaves ($2.50) 2 cups of vegan mozzarella shreds ($5.00) Instructions: - Preheat the oven to 400 degrees - Spread a thin layer of the sauce along the bottom of a 9x13 dish - Next lay three noodles down and top with veggies and a little sauce - Repeat layers ending with noodles on top - Pour remaining sauce over the lasagna - Cover and bake for approximately 50 minutes or until veggies are tender - Remove cover and top with cheese - Then bake for an additional 5-10 minutes or until cheese is melted Serve with your favorite salad and garlic bread. NUTRITIONAL FACTS Amount Per Serving When Following this Exact Recipe

Copper 5.3 % Folate 19.0 % Iron 11.6 % Magnesium 4.5 % Manganese 7.6 % Niacin 4.0 % Pantothenic Acid 2.4 % Phosphorus 2.9 % Riboflavin 19.6 % Selenium 3.9 % Thiamin 21.1 % Zinc 1.5 %

Calories 247.0 Total Fat 6.8 g Saturated Fat 2.0 g Polyunsaturated Fat 0.1 g Monounsaturated Fat 0.0 g Cholesterol 0.0 mg Sodium 1,526.5 mg Potassium 305.6 mg Total Carbohydrate 37.6 g *Percent Daily Values are based Dietary Fiber 4.6 g on a 2,000 calorie diet. Your Sugars 4.4 g Protein 7.4 g daily values may be higher or Vitamin A 7.0 % lower depending on your calorie Vitamin B-12 0.0 % needs. Vitamin B-6 5.4 % Vitamin C 13.4 % Vitamin D 1.3 % Vitamin E 5.1 % Calcium 2.0 %

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ie D o t e im T o N

r Survivor, Kay Boyd

t Cance A Q&A with Local Breas

By Natasha Gaines

When anyone mentions “cancer” the word is usually followed by a dismal silence, but in the case of Murfreesboro resident, Kay Boyd, a fifty-nine year old cancer survivor, there simply wasn’t time to agonize over the diagnosis. At the time Kay learned of the news, her only daughter, Caroline was engaged to soon be married. “I can’t die, I have a wedding to go to,” said Kay.

Makeup by Dani Carpenter, MAC Hair by Thee, What A Day Salon and Spa

After an energetic fight for remission, Kay is a survivor for nearly a decade. Since then, she has become twice a grandmother and a wife to Dale, who despite the terminal threat never lost sight of the future they would share together. In honor of National Breast Cancer Awareness Month, I had the privilege of talking with Kay as she reflected on the time when she first learned she had breast cancer. Photos by Kelly Hite

September/October 2011

Q: When were

you diagnosed and what was your diagnosis? A: I was diagnosed in January 2002 with lobular estrogendriven breast cancer.

Q: What events led to your diagnosis, and can you share with me your initial reaction? A: In January, on New Year’s Eve, I had a doctor’s appointment and debated about going. However something told me that I better go to this appointment. So, I did, and did not think anything about it after I left. In February 2002, I was at home recuperating from a biopsy due to atypical results from the January visit. The phone rang, and it was the doctor calling to tell me that I needed to come into the office. I asked what was wrong and he then told me, “You have breast cancer, and you need to come in so we can talk further about options.” I went into the doctor’s office, and I decided to have a mastectomy since the breast cancer was only on the left side. I wanted to get treated immediately. I felt horrible. The feeling is hard to describe. Especially knowing I could die from this, it changes your whole world. It is a very sickening feeling. Q: What type of treatment have you had since you were diagnosed and where did you recieve treatment? A: I went through Chemotherapy, and I took a drug called Tamoxifen. I received treatments at The Sarah Cannon Cancer Center in Murfreesboro. Q: What or who was your support system during this time? A: My work family the operating room staff at MTMC, my daughter, my best friend Fran and at the time my significant other, Dale, who I am now married to. They brought me food, sent cards, called me every day to see how was I doing and to ask if I needed anything. They gave me books and prayed 32

for me every day. The support was so amazing that I could not have done it without them. On the day of my masectomy, the entire room was full of people showing their support. Q: Do you participate in cancer awareness events in your community? A: Every year I am a part of a team, which is composed of coworkers, family and friends. We get together to walk or run in the Susan G. Komen Race for The Cure. Q: Why did you choose the Susan G. Komen Race for the Cure ? A: I read somewhere online about Nancy G. Brinker’s sister, Susan G. Komen, and how she lost her battle with breast cancer. The story intrigued me so much that I started to read further about her life story, and how this national foundation has helped so many lives. I felt that this was the right charitable organization to be a part of, and I had to join. Ironically, when my daughter was in physical therapy school, she would participate in the Susan G. Komen Race for the Cure with her then fiance and fellow physical therapists. When she returned home, we all started participating in this race together. I have been reading Brinker’s latest book called, Promise Me. Q: What advice would you give a person who is newly diagnosed with Breast Cancer? A: To remain positive, to educate yourself on the disease and to talk to other women about breast cancer. I would tell them to “FIGHT!” Q: If you had one quote to live by, what would it be, and what statement would you like to share with others? A: I don’t always do it, but you need to live like there’s no tomorrow. Also, I take every opportunity that I can to tell my family and friends that I love them, others should too! If I can help someone feel positive about overcoming breast cancer, I am here to help!

Purple is the new pink - the color of prevention

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Breast Cancer Prevention Tips Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. If you choose to drink alcohol â&#x20AC;&#x201D; including beer, wine or liquor â&#x20AC;&#x201D; limit yourself to no more than one drink a day. Control your weight. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause. Get plenty of physical activity. Being physically active can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes of vigorous aerobic activity (such as running), in addition to strength training exercises at least twice a week. If you're just starting a physical activity program, start slowly and build intensity gradually. Breast-feed. Breast-feeding may also play a role in breast cancer prevention. The longer you breastfeed, the greater the protective effect. Discontinue certain hormone therapies. Long-term combination hormone therapy increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You may be able to manage your symptoms with non-hormonal therapies, such as physical activity. If you decide that the benefits of short-term hormone therapy outweigh the risks, consider using the lowest dose that's effective for your symptoms, and plan to use it only temporarily. However, studies show that bio-identical hormone therapies are breast protective, see next page for options from Bell Buckle Family Medical Clinic Avoid exposure to environmental pollution. While further studies are needed, some research suggests a link between breast cancer and exposure to the polycyclic aromatic hydrocarbons found in vehicle exhaust and air pollution.

Emerging Risks to be Aware of Low Levels of Vitamin D. Research suggests that women with low levels of vitamin D have a higher risk of breast cancer. Vitamin D may play a role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing. Light Exposure at Night. The results of several studies suggest that women who work at night -- factory workers, doctors, nurses, and police officers, for example -- have a higher risk of breast cancer compared to women who work during the day. Other research suggests that women who live in areas with high levels of external light at night (street lights, for example) have a higher risk of breast cancer. DES (diethylstilbestrol) Exposure. Some pregnant women were given DES from the 1940s through the 1960s to prevent miscarriage. Women who took DES themselves have a slightly higher risk of breast cancer. Women who were exposed to DES while their mothers were pregnant with them also may have slightly higher risk of breast cancer later in life. September/October 2011

Eating Unhealthy Food. Diet is thought to be at least partly responsible for about 30% to 40% of all cancers. No food or diet can prevent you from getting breast cancer. But some foods can make your body the healthiest it can be, boost your immune system, and help keep your risk for breast cancer as low as possible. Exposure to Chemicals in Cosmetics. Research strongly suggests that at certain exposure levels, some of the chemicals in cosmetics may contribute to the development of cancer in people. Exposure to Chemicals in Food. There's a real concern that pesticides, antibiotics, and hormones used on crops and livestock may cause health problems in people, including an increase in breast cancer risk. There are also concerns about mercury in seafood and industrial chemicals in food and food packaging. Exposure to Chemicals for Lawns and Gardens. Research strongly suggests that at certain exposure levels, some of the chemicals in lawn and garden products may cause cancer in people. But because the products are diverse combinations of chemicals, it's difficult to show a definite cause and effect for any specific chemical. Exposure to Chemicals in Plastic. Research strongly suggests that at certain exposure levels, some of the chemicals in plastic products, such as bisphenol A (BPA), may cause cancer in people. Exposure to Chemicals in Sunscreen. While chemicals can protect us from the sun's harmful ultraviolet rays, research strongly suggests that at certain exposure levels, some of the chemicals in some sunscreen products may cause cancer in people. See our last issue online at issuu.org/brealmagazine to learn about safe sunscreens! Exposure to Chemicals in Water. Research has shown that the water you drink -- whether it’s from your home faucet or bottled water from a store -- may not always be as safe as it could be. Everyone has a role in protecting the water supply. There are steps you can take to ensure your water is as safe as it can be. Exposure to Chemicals When Food Is Grilled/Prepared. Research has shown that women who ate a lot of grilled, barbecued, and smoked meats and very few fruits and vegetables had a higher risk of breast cancer compared to women who didn't eat a lot of grilled meats. Resources for prevention tips credited to mayoclinic.com. information regarding “emerging risks” credited to breastcancer.org. For more information related to any of these tips or risks, visit the cooresponding websites. 34

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Real Fit Barefoot Running by Adam Valentine, Tri-fit CPT

Over the last several decades, one of the best ways to feel good and stay healthy has been attributed to a regular exercise routine. Whether running, walking, jogging, jumping rope, or simply being active, exercise is a feasible hobby. Not to say that exercise is easy, but in order to engage in the act itself there are minimal requirements. In fact, a recent trend among running enthusiasts is to take a new minimalist approach, running barefoot. It is a daring concept, but is it doable? If so, what's all the hype about? To start, the basic mechanics of running must be examined before considering this primitive means turned modern trend. There are two ways to run: shod (shoes) and barefoot. Among these, people still run differently and the techniques are categorized by how their feet land while running. Studies show that typical shod runners perform a heel to toe pattern that involves a heel strike first, followed by the foot rolling forward and pushing off at the toe. In the milliseconds that this happens, the foot actually becomes flat with the ground, causing it to decelerate before rolling forward and having to start right back up again. Now, experts claim this repetitive start and stopping motion to be mechanically inefficient due to the excess energy that is needed to perform the action. To clarify, the body wastes energy because it has to stop and start up every stride. In order to meet such demands, the muscles in the lower limbs (calves, soleus, quadricep, hamstrings, ect.) are used to compensate. Over time, this eventually fatigues or fails, which can lead to injuries such as plantar fasciitis, heel spurs, shin splints, and even knee or low back pain. Thatâ&#x20AC;&#x2122;s not to say that all shod running is bound for failure, it just shows that the heel to toe September/October 2011

striking pattern causes runners to fatigue faster than desired. Barefoot running, on the other hand, utilizes a more friendly technique, making the heel strike method lackluster. Commonly referred to as pose running, barefoot runners tend to adopt a mid or forefoot striking pattern, which means their heels do not touch the ground first. Sounds awkward, but imagine having to run barefoot up the street and striking your heel as you do it. After a broken calcaneus and stacks of medical bills, youâ&#x20AC;&#x2122;ve learned a valuable lesson. In fact, if you simply ran outside with no shoes, your natural tendency would be to first run softer, then stay more towards the front of the foot. Research has shown there is a high correlation between shoes and abrasive surface contact, and yet without shoes the foot lands much lighter. This is what leads experts to believe that barefoot runners who do not heel-strike, utilize more energy because their striking pattern is so different. The foot recoils like a spring back and forth, almost emulating that of a sprinter's pose. As the foot comes down, it spends minimal time on the ground before pushing right back off as opposed to hitting, stopping, rolling, and then pushing back off like the heel-strike method requires. Its easy to see that increased time spent on the ground is what causes the foot to lose all its potential energy and force recruitment of other muscles to get the motion back. This evidence has influenced sport scientists to develop shoes emulating bare feet so that athletes can mimic this fast foot pattern while still performing at peak levels. Lets quickly clarify, being barefoot does require your skin to be in contact with the ground, and due to 35

uncontrollable variables, this isn’t always the best route to take. For this reason alone, the shoe industry has cashed in on this new running trend. One of the most popular items now available are the five finger Vibrams (or what most call toe shoes). These are by far the closest thing to being barefoot except they have a protective covering to guard the foot from debris or harmful artifacts that could cut or bruise the skin. These shoes range in various styles and sizes according to your specific needs. Some are designed for hard terrain while others provide 710 Memorial Blvd 615.396.0999 Athleticclubs.org a basic comfortable sleeve for the foot. Nevertheless, the Vibrams MAC has everything you need to make achieving your have surpassed barefoot runners' health & fitness goals fun and enjoyable! expectations in the community, Convenient state-of-the-art facility / Semi private circuit area / Cardio theatre almost becoming more of a fashion Largest selection of group fitness classes and equipment in the area trend than that of its real purpose, Come in and mention this ad and get your first 2 months FREE!* which is a safe way to run without *Some restrictions apply. Must be 18 years old. New members only shoes. Other brands like Merrell and New Balance produced shoes which look more “normal”, appealing to the vibram critics, yet are still allowing the full expansion of foot inside the shoe. Even Nike Free running shoes provide freedom, allowing the foot to do more work as opposed to a cushioned sole absorbing it all. These shoes are useful tools to get started running barefoot because they will allow the foot to become familiar with the ground so that your not just jumping right into it.

, Ditch the Gym Join the Club

The question I hear the most is "doesn’t barefoot running hurt your feet?" Depending on how long you run barefoot, it will hurt, but the feet will adapt to this new method. They will adapt just as fingers do after playing the guitar relentlessly for the first time. If you are still weary, then purchasing the Vibram shoes mentioned previously might be beneficial for you. Aside from achieving a better running form and preventing injury, there are more benefits to the barefoot phenomenon. To start, it allows your foot to be in a completely natural position and to develop stabilizing muscles as a result. This, in return, will make the foot and surrounding soft tissues stronger and more durable in order to prevent possible injuries and increases coordination. Another benefit lies in the structure and

there are many physiological advantages to barefoot exercises... 36

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function of the foot. Studies have shown that people who have never worn shoes have wider feet. Although some believe this is an unflattering quality, it actually is quite beneficial. Wider feet provide larger surface area for ground contact. This lets the arch properly develop and toes to be evenly spaced rather than cramming them together. Most people who wear shoes develop sores and bent toe syndrome because shoes bunch our feet like packed sardines. In other words, there could be a common link between feet expansion and biomechanical problems of the feet.

balance and overall function and injury prevention. This isn’t to say that no harm can come from this method, nor should everyone attempt this. Proper steps should be taken into consideration when attempting to exercise barefoot such as weaning yourself off shoes. There are shoes available now to do just this. If that is not an option, simply walking around the house or yard might be a good idea, assuring that you are not blind to the variables which could cause harm.

Overall, there are many physiological advantages to barefoot exercises. These advantages include better running mechanics, foot stabilization, better

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September/October 2011 Relax in our beautiful East meets West Atmosphere.

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Local Business Support Boost local economy and shop local

Associations/Organizations Tennessee Association of Utility Districts, p.18 Beauty Aesthetic Center of Murfreesboro, p. 25 Bodhi Tree Salon & Day Spa, p. 37 Business Services Art Directions, shown right Culinary Arts/Food/Restaurants Blue Agave Mexican Restaurant, inside cover The Painted Cookie, p. 11 Fitness Murfreesboro Athletic Club, p. 36 Health/Medical Aesthetic Center of Murfreesboro, p. 25 Bell Buckle Family Medical Clinic, p. 34 Local News/Events HobNobMurfreesboro.com, back cover Murfreesboro TomatoFest, p. 5 Night Life Aura Lounge, p.7 Photography Joy Dement Photography, p.23 Retail Personally Yours Gift Shop, p. 21

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September/October 2011