Nashville Health & Wellness Magazine January Issue 2018 by phrmedia

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HOW TO LOOK GREAT

W I N COPIES OF

HER NEW

JANUARY/2018

BESTSELLER SEE PAGE 18

15ALBUMS CHEER-YOU-UP

WHY YOU SHOULD

GET A PERSONAL

TRAINER

KEEPING THOSE NEW CHRISTMAS PETS HEALTHY

15THOSE FILMS FOR LONG (MORE)

UPLIFTING

WINTER EVENINGS

WHICH GYM IS

RIGHT FOR YOU? COLD WEATHER

WORKOUTS

TO KEEP YOU

HEALTH & WELLNESS: YOUR HEALTHY GUIDE TO LIVING IN NASHVILLE

FIT AND WARM CHOOSING THE tnhealthandwellnness.com

RIGHT DIET

contents 5-10

January 2018

News and regular columnists

12 Start your new pet off

on the right paw

13 Which diet for you? 14 15 Albums

your own Personal Trainer

17 Essential Oils 101– a new series

on what Essential Oils are, and what they can do for you

18 How to put your body back in

balance-and feel Great!

20 Discover the new generation

Side Benefit!

23 15 uplifting films

to brighten your New Year

25 “SMILE” Vision Surgery

Debuted Statewide in Nashville

to break those Winter Blues

16 The benefits of having

22 Yoga for Weight Loss –

of Fitness Centers

26 How you can stay fit

when the weather gets cold

28 Multiple Missing Teeth:

What’s the Best Solution?

29 New Year, New Back 30 Classified listings 31 Remedy: Healing For the Nations CONTACT US

Middle Tennessee Health & Wellness Magazine can be found in nearly 1,000 Middle Tennessee medical facilities, including: hospitals, doctor, chiropractor and dental offices. Find a copy of your FREE Health & Wellness Magazine in Davidson, Rutherford, Sumner and Williamson Counties.

To get your article published and for ad rates, call 615-457-2816 paul@phrmedia.com ©Copyright MIDDLE TENESSEE HEALTH & WELLNESS Magazine 2017. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this Magazine are not necessarily the views of MIDDLE TENESSEE HEALTH & WELLNESS Magazine. MIDDLE TENESSEE HEALTH & WELLNESS Magazine reserves the right to publish and edit, or not publish any material that is sent. MIDDLE TENESSEE HEALTH & WELLNESS Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in MIDDLE TENESSEE HEALTH & WELLNESS Magazine should not be construed as a substitute for medical examination, diagnosis, or treatment. Published by PHR Media LLC.

Paul Rowney Publisher paul@phrmedia.com 615-457-2816 Carly Peterson Account Executive carly@phrmedia.com 615-457-2816 Emily Janney Reporter emilygjanney@gmail.com Scott Stubblefield Distribution Manager ssstubb@gmail.com Delaney Weaver Production Manager production@phrmedia.com Sonny Grensing, Graphic Design sonnygrensing@yahoo.com

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Local and National Health & Wellness News

Daybreaker movement hits Nashville

healthy Holiday Recipe

Chewy no-bake trail mix bars By Laura Lea Goldberg

Serves: 16-18 Total time: 80 min.

The Daybreaker movement has come to Nashville.

Forget the stop at Starbucks or the grinding routine at the local gym, the newest way to start your day hit Nashville in December-it’s called Daybreaker. Daybreaker is an early morning experience that starts with a yoga session and then a “dance with reckless abandon for two hours before work” fitness extravaganza. Daybreaker hit Nashville with their inaugural gig at the CMT awards, and they plan to stay, with another date scheduled for February. Sessions start with Yoga at 6am then the dance party from 7am– 9am, afterwards there’s free coffee, kombucha and breakfast bites. Plus, they try and showcase local new performers and musicians.

Nashville is their 22nd city, having started four years ago in New York. It costs from $15-30 a session and the more popular cities can have up to 400 participants. Taking place monthly at different venues such as Bars, Museums or even Libraries, the organizer’s belief is that such events bring people together, in a positive, non alcohol, non drug environment that helps people connect in ways that going to bars just can’t match. They claim that Daybreaker will “start your day with energy and intention”. The venue for Nashville’s next Daybreaker experience will be announced soon. You can register and find out more by going to: www.daybreaker.com

• 2/3 cup dried cranberries (sub dried fruit of choice)

• 2 cups rolled oats • 3/4 cup raw walnuts • 1/4 cup raw sunflower seeds • 1/4 cup raw pumpkin seeds • 1/4 cup flax meal • 1 tablespoon ground cinnamon • 1/4 teaspoon sea salt

• 1/2 cup dark chocolate chips or chopped chocolate • 1 packed cup medjool dates, pitted (approx 8 large dates) • 1/2 cup runny almond or peanut butter (try to use a newly opened jar) • 1/4 cup maple syrup • 1 teaspoon vanilla extract

Directions: 1. Line 13 x 9 x 2 baking dish with nonstick parchment paper. Place rolled oats and walnuts in a food processor and pulse until it forms a coarse crumble. You don’t want to make a flour consistency, just break up the oats and walnuts into in little pieces. 2. Add oat/walnut mixture to a large mixing bowl, along with sunflower seeds, pumpkin seeds, flax meal, cinnamon, sea salt, cranberries and chocolate. Whisk to combine. 3. Add dates to your food processor (no need to clean) and pulse until they form a chunk paste. Add almond butter, maple syrup and vanilla and pulse until it forms a smooth, sticky paste. 4. Add date mixture to the bowl of dry ingredients—I find it helpful to dampen a spatula to help get it all out of the food processor. Now lightly dampen your hands and use to mix dry and wet ingredients together. It will seem like there’s too much dry, but keep working it—use a little elbow grease! 5. Once dough is ready, turn it onto your parchment-lined baking dish. Wash and dampen fingers again, then use damp fingers or a dampened spatula to spread/press into an even layer. Place in the freezer for 1 hour before slicing. Make sure you use a sharp knife. Keep bars tightly sealed in the refrigerator; will keep for 1 week. You can also freeze them for up to two months.

Nashville fails in the nationwide exercise league A new report by Gallup-Sharecare in the State of American Well-Being series, examined the rate of regular exercise across the U.S. and ranked 189 communities based on the percentage of respondents in each community who indicated that they exercise 30 or more minutes, three or more days in the last week. In 2016, the communities with the highest rates of regular exercise are from Colorado (five communities in the top 25) and California (six communities in the top 25). Boulder, Colorado was the number one exercise community in 2016, with almost 70% of their residents

Ingredients:

indicating they exercise regularly. Nashville came in a disappointing 133rd, but Clarkesville TN an excellent 9th. Nationally, there is good news regarding exercise as rates for regular exercise are at their highest point in the nine years since Gallup and Sharecare began measurement. Those exercising 30 minutes or more, three or more days per week jumped two percentage points from 2008, to reach 53.4% in 2016. During this same time period, those who didn’t exercise at all declined by almost 3 points to 27.4%, adding to this positive national trend.

***If you are going to travel with these, I suggest 1) rolling them into balls instead of bars and 2) If you’re going to make them bars, place thin pieces of parchment paper between each.

For more information: www.llbalanced.com 5

Local and National Health & Wellness News

Is this the reason why so many are Gluten intolerant? According to Sarah Pope writing on her website: thehealthyhomeeconomist.com the rise in Gluten intolerance is probably not due to the prevalence of GMO grown wheat, but the use by farmers of ‘Glysophate’, more commonly known as ‘Roundup’. She explains: “The bad news is that the problem lies with the manner in which wheat is grown and harvested by conventional wheat farmers. Common wheat harvest protocol in the United States is to drench the wheat fields with Roundup several days before the combine harvesters work through the fields as the practice allows for an earlier, easier and bigger harvest’. According to Dr. Stephanie Seneff of MIT, “when you expose wheat to a toxic chemical like glyphosate, it actually releases more seeds resulting in a slightly greater yield. It ‘goes to seed’ as it dies.” As a result humans are ingesting food contaminated with Glysophate.

Restaurant Review: Paul Rowney

The Hermitage Hotel, where Lamb is Beef?

Pope continues in her article: “Friendly gut bacteria, also called probiotics, play a critical role in human health. Gut bacteria aid digestion. But, in essence: “Roundup significantly disrupts the functioning of beneficial bacteria in the gut and contributes to permeability of the intestinal wall and consequent expression of autoimmune disease symptoms. As a result, humans exposed to glyphosate through use of Roundup in their community or through ingestion of its residues on industrialized food products become even more vulnerable to the damaging effects of other chemicals and environmental toxins they encounter!” Of course Roundup’s manufacturers, Monsanto, would dispute these claims, but with other studies in France showing Roundup is being found in human urine the evidence is beginning to mount that this pervasive chemical is reaching more and more parts of the food chain.

t seems even the mighty Hermitage may be feeling the pinch from the upstart competition invading Nashville, if the almost deserted restaurant a week before Christmas was any guide. With a rash of new trendy restaurants springing up around the city catering to every eating and diet fad, possibly even the great and the good like the venerable Hermitage’s Capitol Grill needs to try something a bit more contemporary? But maybe that’s not their style or intent, though to their credit much of the produce is grown on their local farm.

Nashville based Musicians on Call launches Music Pharmacy Program

Luke Bryan helped launch the Music Pharmacy at a New York hospital.

Musicians On Call launched its new ‘Music Pharmacy program’, sponsored by Bose and Pandora, with Luke Bryan at Lenox Hill Hospital in New York City. Musicians On Call’s Music Pharmacy gives patients access to “the healing power of music at their bedside”, including tablets equipped with Pandora Plus subscriptions and top-of-the-line Bose headphones. Following the visit, Luke

delivered the Music Pharmacy tablets and headphones to the hospital which will host the equipment for the program, then went room to room listening to music with patients who will now be able to continue listening long after the musician leaves. “Musicians On Call is proud to have music icon Luke Bryan with us to unveil our Music Pharmacy program, which uses technology specifically geared towards improving patient mood and experience,” said Pete Griffin, Musicians On Call President. Lenox Hill is the first of 60 hospitals that will receive this new program over the next year. In addition to the equipment, Pandora curators worked with the Music Pharmacy team to create three custom mixtapes featuring music that promotes positivity and healing for the hospital environment. Each Music Pharmacy is provided to hospitals free-of-charge, completely set up, and ready for patient use. More info: www.musiciansoncall.org

On the plus side the atmosphere is all that you would expect from such an institution, compared to some contemporary restaurants it has a quiet and pleasant ambiance – just the relaxed side of stuffy and formal. The Lunch Time menu was short and tempting but probably nothing that would excite or surprise the appetites of the super health conscious. The Sweet Onion Bisque with Brie was just perfect for a cool winter day,

thick, creamy and tasty. The Butter Milk Fried Chicken with a side of greens and sweet potatoes was of modest proportions, succulent and well presented – quite sufficient for Lunch. And now we come to the double faux pas: The Shepherd’s Pie. Firstly, The menu described it incorrectly as Shepard’s Pie – (unless that was the name of the Chef?). Secondly, it had Beef in it, when it should be Lamb (Beef goes into a Cottage Pie). Oops! For “Nashville’s only 5* Hotel” two silly mistakes. On that basis maybe my guest’s Chicken might have been Turkey, Duck or Peacock-who knows? Dessert was a shared chocolate cake, a little dry for my taste, but the coffee good. The service was excellent, but then they weren’t overly busy. So if you want a restaurant that still adheres to some old fashioned values when it comes to menu choice, service and surroundings, then the Hermitage’s Capitol Grill is for you. Price $60 for two.

Contact Details: The Hermitage Hotel, 231 6th Ave N, Nashville, TN 37219. Tel: (615) 345-7116 7

Local and National Health & Wellness News

Foods you think are healthy but actually aren’t Joanna Fantozzi writing for the www.thisisinsider.com asked some nutritional experts for their advice on some common ‘healthy foods’. Most were not enthusiastic. From granola bars to packaged veggie burgers and the super-trendy acai bowls, take note of these unhealthy foods ‘in disguise’, Fantozzi warns! The not so healthy list includes: Chocolate chip granola, because of their high levels of sugar, syrup and chocolate, Yogurt for “high sugar content and very little protein, even yogurts that claim to strengthen gut

PERSONAL ADVICE: ASK DR. LISA

health will do the opposite because of the added sugars.” Bottled organic smoothies, “may look and taste like healthy food, but that couldn’t be further from the truth. Usually, they are loaded with added sugar”. Plus Fantozzi explains, “when fruit is in juiceform, a lot of the natural nutrients like fiber are stripped away”. Other non-nos include Wraps, Veggie chips, Acai bowls, Dried fruit and Sports drinks: “loaded with sugar and additives”. For the full list and why these healthy foods may not be so healthy, go to: www. thisisinsider.com

After infidelity, now what? During the holiday season my clients often choose to: 1. overlook an affair that they know is occurring, or 2. come to a realization that the affair they are having either needs to stop or something needs to change in their relationship but decide to “table it” until the new year.

How to keep to those New Year Resolutions

2018 Resolutions: Don’t be too ambitious when setting your goals.

Be realistic. Don’t set yourself up

to fail by having Resolutions that are impossible to reach. No one can lose 30 lbs in a month or run a marathon after 6 weeks training. Be realistic about your ambitions and be sensible about what you can reasonably achieve. Which means:

Start small

Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt, instead of seeing your diet as a form of punishment.

Change one thing at a time

Replacing unhealthy behaviors with healthy ones requires time. Don’t get

overwhelmed and think that you have to reassess everything in your life. Just take it one step at a time.

Don’t do it alone

o here it is, January. The season for resolutions and re-evaluation.

even consider forgiveness, even if the partner who cheated begs for it.

Cheating can unleash devastating consequences on a couple. Yet over half of married couples decide to weather the damage together rather than split up. Unfortunately, the healing process doesn’t happen overnight, and even the most committed couples can get waylaid by hurt feelings, paralyzing guilt, and resentment. So, what are the steps for the future?

Third, look beyond assigning blame, and evaluate the history of your marriage or relationship and to pinpoint the roots of the infidelity. During this time avoid making major decisions. Hold off, at least for a reasonable period. In my experience as a clinician I have never seen anyone fully recover from an affair in less than two years.

First, you must decide if you want to continue your relationship. It is possible to move on and rebuild after infidelity. The immediate response after discovering a spouse’s affair is commonly disbelief, anger, sadness, loss or grief. Or, you have had an affair and you are taking a look at “why” the infidelity occurred.

Next, is the time to make some decisions about staying together, or letting go and moving on. During this phase there can be mutual empathy for each other with either hope for the future if you decide you want to stay together or a decision to call it quits.

Start by getting the secrets out in the open. Telling the other partner what was lacking in the relationship might help explain why the partner strayed. In a survey of 1,083 spouses whose partners had affairs, trust, an often underlying issue after an affair – was more likely to be rebuilt when the couple thoroughly discussed the situation.

Consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers quitting smoking. Having someone to share your struggles and successes with makes it much easier and less intimidating.

Don’t be too critical of yourself

Remember that minor missteps when reaching your goals are completely normal. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs. Courtesy www.rodalewellness.com

Second, face the emotions and heal. If you were cheated on, try to face the pain and then move on. If you cheated, face the anger or restlessness and move on as well. It can take several years before the betrayed spouse is ready to 9

Research shows it takes an average two years to heal from the pain of an affair. Most people hate hearing this because the desire to want to feel better quickly is so powerful. In the end you and your partner can fight for the relationship, learn and grow – or choose to become bitter and negative and ultimately divorce or leave. The situation comes down to choice, neither of which is an easy one. Dr Lisa Webb is at the Body & Mind Consulting Associates Group: www.bodymindtn.com. Her latest book: “Boardroom to Bedroom, Using your Executive Success for your Marriage” is available at www.amazon.com

Local and National Health & Wellness News

The most commonly asked questions about Sex in 2017

Nutrition for a Healthy Life

New research from Durex (manufacturers of condoms) revealed some of the most Googled sex questions from around the world this year. They include: ‘Where is the G-spot’? ‘How to make a woman orgasm’, and three, worryingly, about STDs:’ Can you get rid of herpes’? ‘How to get rid of genital warts’ and ‘What is the clap’? Other familiar ones were: ‘How to get a bigger penis?’ followed logically, by: ‘How to measure a penis’? For No: 9 you’ll have to go to this website (www.maxim.com) to find out more. The last most commonly asked question was: ‘How long does sex last?’ Other surveys have already answered

Achieve Your Weight Loss Goals Naturally By Karina Hammer, Certified Holistic Wellness Coach

this question: An October 2015 survey by sex toy retailer Adam & Eve revealed that on average, ‘foreplay lasts a good 20 minutes, while the actual sex part of sex only lasts 7.3 minutes’. Other surveys say “a quickie of only one to two minutes is way too short, three to seven minutes is merely “adequate,” seven to 13 minutes is “desirable,” and a 10 to 30-minute romp is simply too long”. Another survey of commonly asked (i.e Googled) questions about sex added these to the list: ‘Can you get pregnant during your period?’ and ‘Can you get pregnant in water?’ For the answers to all these questions talk to your Doctor, Siri, Alexa or, of course, Google.

22 more ‘Healthier Tennessee Communities’ chosen

chieving your ideal weight is a very big, important step to establishing optimal health. Wellness coaches can work in tandem with a client’s doctor, nutritionist, or registered dietician to craft a plan that works best for each individual. There can be various ways to accomplish this – and while many methods work for only a portion of the population, it’s important to consider the ones that are right for you: not just trends, fads, diets, or popular programs that tend to work for only some people. This is where natural weight loss methods come into play. Compared to standard, conventional weightloss plans – which tend to have a onemethod-fits-all approach – natural weight loss alternatives open up new avenues for you, giving you options that mainstream plans wouldn’t, and thus increasing the chance for success. A wellness coach can also help you tweak, restructure, and remodel various plans in ways that would be much more impactful, successful, and effective for your individual needs.

Governor Bill Haslam and Governor’s Foundation for Health and Wellness CEO Richard Johnson has designated another 22 communities as ‘Healthier Tennessee Communities’. The recognition honors Anderson, Bedford, Benton, Bledsoe, Cumberland, DeKalb, Giles, Grundy, Hamblen, Hardeman, Henderson, Houston, Lake, Marshall, McNairy, Obion, Roane, Sevier, Tipton, Trousdale and Unicoi counties and the city of Spring Hill for their successful work to improve the health of their citizens. “The Healthier Tennessee Communities initiative takes a grassroots approach to improving Tennesseans’ health by

Natural vs. Mainstream Weight Loss With natural approaches, wellness coaches can take a few other routes and approaches firsthand when working with clients, in order to ensure that they are getting a plan that is right for you. It may also serve you well to use popular weight loss plans as inspiration, but instead give them a more natural twist – or personalize them to incorporate more whole, organic foods, or whichever alterations are best for you to achieve your weight loss goals. Depending on your needs, only some very simple changes and recommendations might need to be made and kept. It’s helpful to have guidance and support from a wellness coach to help you stay focused and accountable during your weight loss journey.

engaging citizens and local leaders in cities, towns, counties, neighborhoods and college campuses across the state”, officials said. To be designated, the communities established wellness councils and developed sustainable community-wide events and activities that support physical activity, healthy eating and tobacco abstinence. They then tracked and measured outputs and accomplishments of the programs. Today, more than 100 communities, neighborhoods and college campuses are engaged with the program and 46 have already received the designation.

Tennessee failing in the league of Healthy States The 2017 report by assets. americashealthrankings.org looked at 35 measures covering behaviors, community and environment, policy, clinical care and outcomes data across the US. Massachusetts ranked No. 1 this year, up from No. 2 in 2016, thus ending Hawaii’s five year reign as the healthiest state. The other top-five states in 2017 are Hawaii (No. 2), Vermont (No. 3), Utah (No. 4) and Connecticut (No. 5). Utah replaces Minnesota (No. 6) in the top five this year. Most Challenged

Karina Hammer is a Certified Holistic Wellness Coach specializing in digestive and vocal health. She is available for personal consultations, workshops and seminars, conferences and keynotes, speaking engagements, telesummits and media appearances. www.karinahammer.com 10

States The bottom-five states in 2017 are Mississippi (No. 50), Louisiana (No. 49), Arkansas (No. 48), Alabama (No. 47) and West Virginia (No. 46). West Virginia replaced Oklahoma (No. 43) in the bottom five. Mississippi and Louisiana have major health challenges, including a high prevalence of smoking, obesity and children in poverty. These challenges contribute heavily to poor rankings and make it difficult for these two states to rise above No. 49 and No. 50. Tennessee comes in a poor 45th.

Neuropathy

PERIPHERAL NEUROPATHY WARNING PERIPHERAL NEUROPATHY WARNING NUMBNESS, & TINGLING THE HANDS AND FEET PAIN,PAIN, NUMBNESS, & TINGLING IN THEINHANDS AND FEET By Dr. Sharon Roth Wellness & Chiropractic By Dr.Roth, Sharon Roth, Roth Wellness & Chiropractic Nashville, Nashville, TN - The most that your TN - common The most commonThe main problem The mainisproblem is doctor that your doctor method your doctor will doctor recommend has told you justyou livetowith method your will recommend hastotold justthe liveproblem with the problem to treat your neuropathy is with which you which don’t like to treat your neuropathy is with or try the drugs or try the drugs you don’t like prescription drugs that drugs may temporarily taking because makethey you make feel you feel prescription that may temporarily takingthey because reduce your symptoms. These drugs uncomfortable. reduce your symptoms. These drugs uncomfortable. have names such as Gabapentin, have names such as Gabapentin, Lyrica, Cymbalta, and Neurontin, and are and There a facility here right in here in Lyrica, Cymbalta, and Neurontin, areis now There is nowright a facility primarily antidepressant or anti-seizure Nashville that offers you hope without primarily antidepressant or anti-seizure Nashville that offers you hope without drugs. These drugs maydrugs causemay youcause to taking endless drugs withdrugs serious drugs. These you to those taking those endless with serious feel uncomfortable and have a variety of side of effects. feel uncomfortable and have a variety side effects. harmful side effects. harmful side effects.

In orderIn toorder effectively treat treat to effectively

Peripheral neuropathy is a result of three factors Peripheral neuropathy is a result ofyour neuropathy your neuropathy three factors damage to the nerves often causing determined. damage to the nerves often causingmust bemust be determined. weakness, pain, numbness, tingling, and Dr. Sharon Roth DC at Roth weakness, pain, numbness, tingling, and Dr. Sharon Roth DC at Roth 1. What is the underlying cause? the most debilitating balance problems. Wellness and Chiropractic will do 1. What is the underlying cause? the most debilitating balance problems. 2. How Much Nerve Damage Has Wellness and Chiropractic will do This damage is commonly caused by a 2. How Much Nerve Damage Hasa neuropathy severity examination This damage is commonly caused by a Been Sustained. a neuropathy severity lack of blood flow to the nerves in the to determine the extent of the examination Been Sustained. lack of blood flow to the nerves in the NOTE: Once you have sustained 85% nerve loss, to determine the extent of the hands and feet which causes the nerves there is likely nothing we you can have do forsustained you. NOTE:that Once 85% nerve loss,nerve damage for only $45. and feet which causes nerve damage for only $45. to begin tohands degenerate due to lack of the nerves there is likely nothing that we can do for you. to begin to degenerate due to lack 3. of How much treatment will your nutrient flow. 3. How much treatment will yourThis neuropathy severity nutrient flow. condition require? This will neuropathy examination consist severity of a condition require? examination will consist of a detailed sensory evaluation, The treatment that is provided extensive detailed sensory evaluation, peripheral vascular The treatment that is provided peripheral vascular at Roth Wellness has three testing, extensive and a detailed analysis of at Roth Wellness has three testing, and a detailed analysis of main goals: the findings of your main goals: the findings of your neuropathy. 1. Increase blood flow neuropathy. 1. Increase blood flow 2. Stimulate small fiber nerves Call 615-352-9379 to make an 2. Stimulate small fiber nerves appointment 3. Decrease brain-based pain Call 615-352-9379 with Dr. Roth to make an 3. Decrease brain-based pain determine if your peripheral appointment with Dr. Roth to neuropathy can be if treated. determine your peripheral neuropathy can be treated. Figure 1: When these very small blood vessels become diseased they begin to shrivel up and the 1: When these very small blood vessels nerves begin to Figure degenerate. become diseased they begin to shrivel up and the nerves to degenerate. you can see in begin Figure 1, as the blood

As Figure 2: The blood vessels will vessels that the in nerves become Assurround you can see Figure 1, as the blood grow back around the nerves much 2: The blood vessels will like a plant’s Figure roots grow when diseased they shrivel which causes vessels thatup surround the nerves become grow back around the nerves much watered. the nervesdiseased to not get theshrivel nutrients to like a plant’s roots grow when they up which causes continue tothe survive. When these nerves of treatment needed to allow nerves to not get the nutrientsThe to amountwatered. begin to “die” they causeyou to have the nerves to recover varies from continue to survive. When these nerves Thefully amount of treatment needed to allow balance problems, pain, numbness, person to person and can only be begin to “die” they causeyou to have the nerves to fully recover varies from tingling, burning, many additional determined after atodetailed balanceand problems, pain, numbness, person person neurological and can only be symptoms. and vascular evaluation. tingling, burning, and many additional determined after a detailed neurological symptoms. and vascular evaluation.

Pet Care

Start your new pet off on the right paw Did you add a new furry family member during the holidays? Starting your pet off on the right paw will help ensure a long, heathy relationship. Becky Dan (pictured) Director of Marketing and Community Outreach, Nashville Veterinary Specialists and Animal Emergency offers some advice. Help your new pet feel at home By carefully introducing the new pet to the animals already living in your home. Dogs should be taken to a neutral area, such as a park or neighbor’s yard, where they can meet each other without the current dog feeling she must protect her home from the newcomer. Cats should be allowed to explore their new home freely, but for their protection, put the current dogs, other cats and small animals such as hamsters, in a cage or in another room separated by a door. The animals can smell each other, and

get used to each other, before meeting face to face. Immediately put a stop to any aggressive behavior. Children should be encouraged to sit quietly and allow the new pet to approach them. A dog or cat could become overwhelmed by excited children, causing them to growl, bite or scratch out of fear. Everyone should learn to approach all animals safely. This means paying attention to the animal’s body language, and approaching the pet from the side, not head on, as this can be mistakenly read by the pet as a sign of aggression.

Give each pet separate food and water bowls, in separate spaces. Feeding your new and existing pets in different locations will help prevent conflicts over food. If you are introducing cats, provide separate litter boxes.

Housebreaking (potty training).

Dogs are naturally clean animals, and they will keep “their space” clean. The trick is the make a young puppy understand that “his space” is not just a small area around where he is currently standing, but the entire house. Start by limiting his access by using baby gates or a leash to keep him in the room with you. When you see him getting restless or circling, take him outside to do his business. Gradually increase the areas in the house where he can explore unsupervised, and he will soon learn to keep the whole house soil free. Also, take him outside as soon as he wakes up from a nap or right after playing. Dogs should be fully house trained by six-months of age. Cats are easy to litter box train due to their instinct, passed down from their wild ancestors, to camouflage their odor as to not attract predators. Place your kitten in the litter box and let her explore and play. Make sure the litter box is in an area and at a height the kitten can early reach.

Pet-proofing your house

Many plants and foods in our homes are toxic to pets, so do some research to find out what items to keep out of reach of your pets. The American Society for the Prevention of Cruelty to Animals (ASPCA) has a web site loaded with useful information on items to kept away from your furry family members.

Staying healthy

Establish a relationship with a veterinarian as soon as you adopt your new pet. Your vet can give you information on vaccinations against viruses, and preventions for fleas, ticks, heart worms and other parasites. Throughout the years, as your pet ages, pay attention to things like the color of her gums and eyes, plus any lumps, bumps or unusual behavior she may develop. These could be the early signs of a serious medical condition, so bring them to the attention of your vet. Just like with humans, diseases that are caught early in pets are much easier to treat then when they reach a more advanced stage. Enjoy every minute you can with your furry family members. Pets remind us to play and to live in the moment, so have fun and spend time with your new pet. 12

Which Diet?

Which diet for you? There are 100’s of different diet plans out there, Lindsey Joe, RDN, LDN (pictured) from the The Meal Planning Method, reviews the most common ones, with advice on their pros and cons.

4) GLUTEN FREE

An elimination diet like going gluten-free is common when someone suspects they have a food allergy or intolerance to a certain food ingredient – in this example, gluten, a protein found in wheat, barley, and rye. While it isn’t particularly “harmful” to follow a gluten-free diet when you don’t suffer from Celiac Disease, it’s important to remember that gluten-free foods themselves aren’t any “healthier” than their regular counterparts.

5) INTERMITTENT FASTING

Fasting refers to an eating pattern with periods of time where one’s intake is anywhere from zero to less than a quarter of your normal intake. Hunger, low energy, headaches, and disrupted sleep are just a few common side effects of this diet. So, it’s important to consult with your doctor or a registered dietitian nutritionist before writing off all foods and calories as it might do more harm than good for certain individuals, especially those who are active.

6) CLEANSES

A cleanse refers to any protocol that involves “detoxing” the body to “purify” and often jumpstart weight loss. A cleanse might involve pills, powders, or portions such as juices and supplements in place of normal meals and snacks. While it may seem like you’re supporting something beneficial to your body, the truth is that your body is well equipped to do eliminate toxins all on its own thanks to your digestive and immune systems.

Planning the right diet for your needs, requires careful thought and planning.

very January hopes of a new year and new you fill the air. As a registered dietitian nutritionist and weight management expert, I often have clients come to me with desires to try out the latest diet trend that they’ve heard about. If you’re contemplating whether or not to take on one of these eating endeavors, let me quickly weigh in on the possible pros and cons for you.

1) PALEO

Consuming a caveman-like, or Paleo, diet has been all the rage for the last couple of years. Anything our ancient ancestors would eat is fair game (think foods that can be hunted, fished or gathered), but that doesn’t include grains, legumes, dairy, and sweets. While there’s nothing wrong with consuming more foods in their natural state, if there’s no medical reason to start eliminating these foods, then you might be setting yourself up to need supplementation to get everything your body needs.

2) WHOLE 30

This 30-day elimination diet is intended to strip certain foods (including sugar, dairy, grains, legumes, and alcohol) from your diet with promises of a list of unproven benefits. Overhauling your fridge, pantry, and meal plan might sound like a good idea, when in reality it might make it quite difficult to stick to and probably limits the foods you love. (Say goodbye to peanut butter and popcorn!)

3) KETO

The ketogenic (aka “keto”) diet is very popular right now and is characterized by strictly limiting carbohydrate-containing foods, including fruits, vegetables, and dairy, and loading up on high-fat foods. While you might see a rapid water weight loss like with any low-carb diet, long-term maintenance is without a doubt difficult to do on this diet, especially if you live an active lifestyle. As they say, “carbs are king” and your brain’s main source of fuel. 13

So just like the seasons fad diets will always come and go. Remember that quick fixes are just that – short-term solutions to lifelong habits. Rules and restrictions can be very difficult to maintain so balance really is best when it comes to giving your body the nutrition it needs. Set yourself up for success this new year by choosing dietary changes that work with your lifestyle today, tomorrow, and for a lifetime. For more personalized guidance to help you reach your health goals, work with a registered dietitian nutritionist. (You can find one here: http://www.eatright.org/find-an-expert). LINDSEY JOE, RDN, LDN. is a Registered Dietitian Nutritionist from Nashville, TN. She is a weight management expert, meal planning master, and TN Academy of Nutrition and Dietetics Nashville Media spokesperson. You can follow all her food-filled adventures at @themealplanningmethod or go to www.themealplanningmethod.com.

Music to cheer you up

15 Albums

Pageant Material by Kacey Musgraves This upbeat country album combines the best of new pop country and the sound of the old legends. Kacey breaks the barriers of good country girl in Pageant Material. It’s a great reminder when your family keeps asking about your life that “Girl, you just gotta do you!”

to break those Winter Blues Between the harsh Winter weather outside and the feuding family inside, it can be downright stressful time of year. However, have no fear, we’ve curated a playlist of 15 great albums to perk you up even with those winter blues! Veronica Williams (pictured) lists her blues breaking albums.

House Party by The Temptations This groovy album by “The Temptations” is one of their classics. The harmonies between the five members make for a classic 70’s style mix that is sure banish those winter blues. Heavily influenced by their R&B roots but also the disco influence of the 70’s and is one that will have you snapping and grooving along in no time.

Ti Amo by Phoenix

When it’s freezing cold outside sometimes all you can think of is summer. The concept behind this album was gelato, and combined with an italian disco. Gelato, disco, and anything italian instantly warms me up. The bright italian pop sound that Phoenix brings to their album “Ti Amo” will have you dancing and singing away those winter blues.

High and Tight by Republican Hair

Crack-Up by Fleet Foxes

This upbeat album combines pop, rock, and funk elements to create a mix of fun synthy sounds and absolutely hysterical lyrics. Front man Luke Dick takes influences from artists such as Prince and David Bowie to create a fun but musically engaging album. So forget all your worries, and throw on those dancing shoes.

You don’t always need something upbeat and poppy to bring you out of those winter blues, sometimes all it takes is something that gives you goosebumps and music that makes you feel alive. Fleet Foxes is a unique band that puts years into each album. Their long awaited third album is one that will send chills down your spine from the first song. The bold sound is one that is complicated yet simple and can be appreciated by the even the most serious musicians.

Greatest Hits by the Beach Boys

Lost In the Music by The Gypsy Queens

One of several ‘Greatest Hits’ albums from the prolific West Coast band of the 60s. In the middle of Winter these bright, breezy tunes can’t help but transport you to the surf, sand, sea and Sun of California. The perfect antidote to a depressing Winter’s day. 20 fantastic songs from Good Vibrations to Help me Rhonda, I can hear Music to Barbara Ann, will just bring a smile to your face.

This french pop band combines the best of old world French music with new world pop vibes. Much like “Ti Amo” you will be instantly transported somewhere far away. Troubled by the snow and ice outside then take yourself to the French Riviera for 30 minutes and forget about the family squabbles, work, and the aggravations 2018 may bring. 14

Music to cheer you up

The Cars by The Cars

The Joshua Tree by U2

Get in your car, drive away those winter blues, and just let “The Good Times Roll” with this true classic by The Cars. This ground breaking rock album features the early hits of the band “The Cars”. This album is just rockin’ enough to keep your head nodding along the whole album. So “Don’t Cha Stop” playing this album all winter long.

One of U2’s most famous albums; this is a true upbeat rock album through and through. It has stood the test of time and remains relevant even after coming out 30 years ago! This album was written after the band visited Joshua Tree. The album encompasses the same magic and take-your-breath-away moments that the landscape itself presents.

Plump by Twiddle

Exodus by Bob Marley & The Wailers

From the opening song “When it Rains it Pours” this album is all sunshines and rainbows. This jam band from Vermont really knows how to perk up your mood. Filled with upbeat, fun, jammin’ songs, each is lighthearted and fun. If you are really looking for a song to instantly turn your mood around instantly skip to “Lost in the Cold”, it can put a smile on your face even in the worst mood. As the weather turns cold and so does your mood this album can be the light that is missing outside.

Who can really not be happy jamming along to some reggae preaching the power of acceptance and love? So when you need a moment to just remember what the holiday is all about step away and nod along to some Bob Marley.

Born in the USA by Bruce Springsteen

Rainbow by Kesha After a long standing hiatus from the music scene Kesha is back as the full blown female powerhouse we love. This album features power ballads such as “Praying” and goto anthems like “Woman”. So throw this album on for your strop female pick me up of the day.

or’s Edit ice cho

Born in the U.S.A. was the seventh studio album by Bruce Springsteen. It was released in 1984. It was met with positive reviews and massive commercial success. It produced seven top10 hit singles and sold 30 million copies by 2012. It’s full of toe tapping beats, patriotic lyrics and sing a long tunes such as Born in the USA, Glory Days and Dancing in the Dark.

Let it be, by the Beatles

Dive Deep by Andrew Belle

Let It Be was the twelfth and final studio album by the Beatles. It was released in 1970, almost a month after the group’s break-up. Many at the time were not impressed with the album, but the years have been kind, and with tracks like ‘The Long and Winding Road’ and the eponymous ‘Let it be’ it’s now recognized as a worthy requiem for the most original and successful pop group of all time. The songs are timeless, cross generations and to this day continue to strike a chord with listeners from all music genres.

The common theme of love throughout the album dives deep into Belle’s own personal life but it also is relatable for many listeners. It’s part of the reason I added it to this list. There is no better feeling than the first few moment of falling in love with someone. Through his vibey beats and mystifying voice Belle brings you right back to meeting that special someone. 15

Personal Trainers

The benefits of having your own Personal Trainer Starting your fitness journey can be difficult: What exercise is going to be best for me? How do I need to eat? Do I want to lose fat or put on more muscle? A personal trainer can provide you with answers based on years of knowledge. Veronica Williams (pictured) asks three local Trainers how they can help you.

irst up, Josh Rogers of Josh Rogers Fitness believes the benefits of personal training are as follows “accountability, ability to reach fitness goals faster and safer, creativity, motivational, a professional perspective, and injury prevention.” Your trainer can help you accomplish daily workout routine, set a meal plan, and find the correct exercises for your body. James Cipriani of Cutting Edge Personal Training in Nashville starts out by having a one on one consultation with all of his clients to learn their goals as well as their fitness health. From there he goes on a “test drive” with his clients to assess their current abilities. By personalizing a routine for you, you can more easily reach your goals. Most people are concerned by the price of a personal trainer, but it’s more affordable than you think. The average cost for a personal trainer in Nashville is around $50 per session. Trainers most often work in half hour to one hour sessions. The trainers that I spoke to suggested that you can pay around $40 an hour for a low level trainer all the way to $100 an hour if you work with a more experienced trainer. This session includes consultation, a work-out, a cool down, as well as consultation on nutrition and supplements. Nutrition is an important factor to consider when starting your fitness journey because as James says “you can’t out-train a bad diet.” Using a personal trainer can give you the push you need to reach your fitness goals. “In a one-onone relationship, if it’s the right match between client and trainer, there’s a positive reinforcement that goes beyond the exercises themselves, more regular attendance, greater compliance with outside health and fitness recommendations,” according to Irv Rubenstein of STEPS Fitness.

Josh Rogers: “trainers can help you reach your goals quicker”

James Cipriani: “we can personalize your routine”

One thing that most trainers find the most beneficial for their clients is the accountability. When you have someone there to help motivate you people are more inclined to reach their fitness goals. A personal trainer will also take your safety into account. A personal trainer can teach you how to do exercise properly to prevent injury. For individuals with previous injuries or chronic medical conditions a personal trainer can be the first steps to a health lifestyle. “Qualified trainers can help the client by reinforcing the treatment plan with both exercise and nutritional guidance as well as emotional support,” according to Rubenstein. Individuals with medical issues such as Parkinsons, Arthritis, Diabetes type 1 and 2, Hypertension, age-related balance problems, and joint & back problems can benefit from a personal trainer as part of their weekly health regimen. A trainer can give you information that a nurse cannot. They can tell you what specific foods to eat, the best exercises for your current body condition, and how to work to get stronger. Fitness and health 16

Irv Rubenstein: “trainers can help the client by reinforcing the treatment plan”

is all a journey that requires multiple steps to reach your goal, you can’t go from an unhealthy lifestyle to a healthy one overnight; that is where your personal trainer comes in. We all want to get healthy but it can be hard to do it on your own, sometimes you need that extra push. Starting your fitness journey with a personal trainer can be the accountability and motivation you need to take steps to make a change in your lifestyle. These trainers are all certified personal trainers with years of experience and well respected in the Middle Tennessee community. You can find their information below. Josh Rogers (josh@joshrogersfitness.com) www.joshrogersfitness.com Irv Rubenstein, Ph.D. (irvrube@gmail.com) www.stepsfitness.com James Cipriani (jim@jamescipriani.com) www.jimcipriani.com

Essential Oils

Essential Oils 101– a new series on what Essential Oils are, and what they can do for you The renewed interest in how Essential Oils can help with your health will be covered in a regular monthly series of articles by Sheila McGinnis, (pictured) first up, a little bit of background:

he use of plants (flowers, stems, bark, and root) has been used since ancient history. The Egyptians have been given the credit of discovering their benefits, but from what we know it’s been used in China and India during the same period and credit also goes to the Romans for their scientific advancements of extracting oils from plants. The oils during this time were generally made by infusing them in olive oil as well as animal fat, vinegar, and even honey. Plants were also burned to release their volatile compounds. Egyptians used myrrh, frankincense, lavender, thyme, and cinnamon during the mummification process to cover the odor of death as well as a source of beautification (baths, hair, and deodorant). There is a legend that the father of medicine, Hippocrates, protected Athens from the

great plague by burning large fires of herbs in the streets because they thought you could catch the disease just by the smell. He has also been quoted to say “The way to health is to have an aromatic bath and a scented massage every day.” There are many more historical figures who studied plants, as well as, theories of how they worked such as Louis Pasteur and the germ theory, the miasma theory, John Snow, and René-Maurice Gattefossé who coined the term aromatherapy and discovered that lavender oil healed a severe burn he received in the lab. He wrote a book that was published in 1937 by the title Aromatherapie. You may often hear that essential oils are very safe, and to this, I agree, under the statement of Aromatherapy. There is a difference in aromatherapy and aroma-medicine; there are still 17

precautions when using the inhalations with small children and pregnant women. Aromatherapy-inhalation or topical (generally diluted by a carrier oil) and most commonly used with massage. Aroma-medicine-these oils are taken internally and have been scientifically as well as clinically studied to prevent hazardous reactions. You should not ingest essential oils without the knowledge of a certified professional. Which leads me to the very popular movement of essential oil direct sales company. WARNING: I may upset a few people which is not my intent. A lot of the direct sales people are NOT trained. They are told how safe the oils are, they are given a book to tell you the many oils can help with any and every issue you are having. I am all for someone making money doing what they love, and yes they are good oils, but the term “certified” or “medicinal grade,” is not true because in the U.S. there is no formal governmental approved agency that grades the oils. They will use what’s called anecdotal stories of “my grandma used x and it healed her gout,” but this can’t be considered a fact that essential oil x cured gout. Proof must come from scientific and clinical studies. I do know several who have been trained and also sell oils and in my opinion take their advice, just don’t fall for the terms that their oils are the ‘very best’. If you want tips on how to buy oils visit the Aromaweb’s site How to Buy Essential Oils, do your own research and check out PubMed to see if there has been any type of clinical studies. In future issues, we will look at particular oils and their uses. You will learn what part of the plant is used, the method of using it, and any warnings you may need to know. Until then stay healthy and increase your joy.

Fitness Advice

How to put your body back in balance-and feel Great! “I’ve been working with women for almost two decades. Everyone has a unique body and a unique take on fitness, but we all have the same goal: to feel good in our skin. And my goal is the same, too. I want to help every person, young and old, restore balance where balance has been lost”, says top fitness expert and author, Tracy Anderson. Here she explains how:

Tracy Anderson: “Part of being healthy and balanced is knowing who you are and loving it. This doesn’t mean that you have to accept your body exactly as it is.” Photo: Miranda Penn Turin

f you’re overweight, depressed, sleepy, moody, breaking out, or struggling in school, there is likely an imbalance in your body, mind, or emotions; something is off. With simple shifts in the way you eat, the way you move, the way you think, and the way you rest, you can find that sweet spot of equilibrium once again. A healthy life is all about being aware of and reestablishing this balance over and over again, and it’s a lot easier to get back to feeling good when you have acquired the necessary tools at a young age. So many women want to look like other women and walk me through their celebrity body part wish lists: “I want so and so’s abs, so and so’s upper arms.” I tell them that even though I work with Gwyneth, who’s 5-foot-10 with a slender build, I also work with many different women of all different heights and sizes. I work with Jennifer Lopez, who has the sexiest curves on the planet, and the beautiful Lena Dunham, who has no desire to look like a waif. I am interested only in connecting them and balancing them in their own physical self. It is important to know that women are both curvy and slender in different, but awesome, ways. These women also want to feel strong and alert and alive, but they don’t want to zap their curves completely or push their bodies into a shape that isn’t naturally theirs. This makes me so happy! I love how different we all are, and I am thrilled when I see women click into what makes them special. I get especially excited when I see young girls feeling comfortable in their own skin, appreciating their bodies for all that they can do. The point is that they all wish to be healthy, and they all work at being healthy and aware. You have the 18

opportunity in this book to own the healthiest version of yourself and never lose the incredible and unique you. Part of being healthy and balanced is knowing who you are and loving it. This doesn’t mean that you have to accept your body exactly as it is. If you understand what your body is capable of doing naturally and are empowered with the tools and techniques to enhance its performance, you will be amazed at how good you can look and feel, and how powerfully you can show up for every aspect of your life. All you need to do is listen to what your body is telling you. This is one of the best parts of being a teenager! If you begin now, you’ll have a head start that will be with you for the rest of your life. There is no right way to use this book. This is your book to be used your way. Inside, you’ll find three sections: CONNECT, EAT, and MOVE. Each one is full of simple ideas and practices to spark new ways of thinking and new ways of being. You’ll find some of my favorite tasty recipes that are easy to make at home, as well as easy breakdowns of movements that will ignite your muscles and clear your mind. When approaching the exercises, please understand that you are free to move at your own pace. Explore the movements and work up to a max of 40 reps on each side for any given movement. What matters is that you continue to try and with each try make progress. In a world where you’re bombarded daily with filtered social media images and magazine covers of photoshopped celebrities, it’s essential now, more than ever, to create a rock-solid relationship with what’s real and what’s beautiful. You are real. You are beautiful. You are enough.

optionAL equipMent:

3-pound hand weights

Stand with both arms straight out with jazz hands palms front.

Swing your arms on the diagonal with your working arm higher.

3 4

ARMS

sIde JaZZ arMs

LEGS

Let’s get moving, some tips and advice from Tracy’s Book!

Return your arms to your sides.

you’LL need:

1.5-pound ankle weights

Position yourself with both elbows on the floor, nonworking knee down, and nonworking leg straight back with your toe on the floor.

Lean back and prop yourself up on your working elbow, with your nonworking arm wrapped around your waist. The foot of your nonworking leg should be flat on the floor, with your knee bent up.

3 4

Return and lower your toe to the floor.

you’LL need: 1.5-pound ankle weights

Swing your working leg open to the side, turning it out with a flexed foot. Cross it over your nonworking knee.

With your working leg, perform a straight arabesque lift up.

Repeat on the other side.

propped-up sWInG

Pulse your working arm straight back.

araBesQue lIFT To hIp Tap

ABS

Fitness Advice

Invert/lean into your working hip, tapping it down as your working elbow lifts slightly.

Return your leg to the side. Repeat.

4 4

Win a copy of Tracy Anderson’s amazing new book: 70

6461 { total teen } In a world where no selfie gets snapped without a flawless filter and your Instagram idols could teach classes on how to master angles, lighting, and retouching, it's essential to create a rocksolid relationship with what's real and what's beautiful. Here's the truth: you are real. You are beautiful. Fitness guru Tracy Anderson is here to be your guide as you fully come to that realization, and fortify yourself with the tools to be your best – physically, mentally, and emotionally. Total Teen gives you a solid foundation to lead a balanced life – with absolutely no calorie counting, no fad diets, and no unrealistic workout routines. It's just a body-positive, crazy-effective approach to living well. Inside, you'll find exercises, activities, and recipes as well as prompts and questions to spark new ways of thinking and new ways of being. You'll be amazed at how good you can look and feel, and how powerfully you can

{ Move }

{ total teen }

Author Tracy Anderson's achievements as a multiplatform fitness and wellness pioneer make her one of the 08182017095214 world’s most renowned experts in the health and fitness industry. Best known for her Tracy Anderson Method, Gwyneth Paltrow, Jennifer Lopez, and even Miss Piggy are all devoted fans. With six studio locations, more than 170 DVDs, and her adult fitness title, Tracy Anderson’s 30-Day Method, she has transformed the bodies of thousands of people across the globe.show up for every aspect of your life.

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Fitness Centers

Discover the new generation of Fitness Centers It’s good to get in the gym and lifts weights or go outside for a run, but there are so many options for fitness that go beyond the basics. Makenzie Jones (pictured) looks at some of the growing approaches to health, fitness, and total wellness in the Nashville area, and see how one may benefit you. $109. There are five locations in Middle Tennessee, as well as in Memphis, Knoxville, and more to come. Diane says, “Nothing else out there can reproduce the results we get, and it is so easy and quick.” With locations in Hendersonville and Murfreesboro, the UFC Gym provides many ways to workout with Diane Mulloy: influences from the world’s “OsteoStrong is so quick and easy.” best fighters. In the gym, there is a bag room, free weights, functional equipment, a gym store, an octagon, personal training, and space to be active on the turf. Classes are available for multiple activities and levels, as well as youth members. These include boxing and kickboxing, Brazilian Jui-Jitsu, MMA, fight fit, MatRX, and daily ultimate training. Free Trial passes are available on the website.

Barre3

has multiple Nashville studios, owned by Pace McCamey, who personally knows the challenges that life brings, such as age, motherhood, injury, and stress. She was drawn to this form of exercise when she could no longer participate in her competitive sports. Her studios cater mainly to women and offer a boost of confidence and self-esteem along with a full body workout. Barre3 is a combination of yoga, Pilates, and Ballet. There is even a kids’ lounge for play while the moms do their thing. Online streaming is available for less than $1 per day and includes support from instructors and delicious recipes. New clients can receive a 3 for $30 package and one month unlimited for $99. After that, a single class is $25, then packages are available with decreasing price per session with larger packages.

Marathon Pilates

OsteoStrong is a different kind of body care—one that builds your bones without even breaking a sweat. In around ten minutes per week, this process can improve bone health, balance, posture, and relieve pain by putting just the right amount of weight force on the body to trigger bone growth naturally. This patented technology is based completely on science and is not a diet, gym, or drug. Diane Mulloy, based in Franklin, got involved with osteogenic systems after seeing family and friends suffer from weak bones. A free session can be scheduled by call or email, open to benefitting all ages and fitness levels. The monthly rate is

Anissa Pollard of Marathon Pilates: “Pilates opens a door to awareness.” 20

has two Nashville locations owned by Anissa Pollard. Pilates increases flexibility, strength, body awareness, and improves posture by focusing on the core and moving outward. Anissa says that “Pilates opens a door to awareness and forges a unique connection with the body. When you leave a session, you will not only feel the health in your body but also in your mind and well-being”. Class offerings include mixed equipment, stretch, circuit, mat boot camp, cardio jump board, and private group. You can try your first reformer class for $5, first class for $15, then a jumpstart package with a private consultation session for $149 before moving to other packages.

Krankfit is a studio that focuses on cycling and strength, offering classes in both areas as well as combo classes. With high intensity, passionate instructors, music, and lights, the atmosphere is full of energy and encourages adrenaline to power your workout. A local studio in Green Hills, they offer a 30/30 full body blast combo class, which incorporates half cycle and half strength using intervals, TRX suspension, sandbags, dumbbells, and body weight. You can get your first two classes for $15, an unlimited monthly for $190, and a single class for $22. Vigor Fitness

and Wellness Studio is another Nashville native that offers an all-around support for well-being and health. Some of the classes offered incorporate cycling, yoga, barre, bootcamp, and private training. They offer a 30/30 cycle and guided restorative mediation called Cycle to Zen. They also focus on the little things that improve wellness like: nutrition, massage, stretching, and myofascial release. This studio has an infrared sauna, which increases the percent of sweat of toxins from 3% in a traditional Robin Channell at Vigor: sauna to 20%. Trying your first ‘An uplifting and fun experience class is $10, first sauna at $25, and private training for $75. Owner in one location” Robin Channell says, “At Vigor Fitness & Wellness Studio, we aim to provide all the components necessary for fitness success in one location in an uplifting and fun environment.”

With a location in Belle Meade and Belmont, Iron Tribe Fitness classes fall into three categories: push, power, and perform. The push classes are 45 minutes long and consist of simple cardio equipment, body weight exercises, and weights in a high intensity interval training (HIIT) circuit aimed to increase metabolism for hours after the workout. Power classes are also 45 minutes and focus on lifts, skills, and metabolic conditioning. Perform classes are 60 minutes long and provide intense and focused training for elite athletes. This includes weightlifting, strength development, highend skills, and targeted conditioning. Finally, OrangeTheory Fitness has multiple locations in the area, as well as two in Knoxville. They provide HIIT workouts blending cardio and strength, monitored by heart rate to maintain a target zone that stimulates metabolism and afterburn. Franchise owner Karen Meng says, “All kinds of people come here to workout” and that it is “even good for recovery and physical therapy exercises.” This gym offers their own phone app and heart rate monitors for arm, waist, or wrist. You can try a class for free then choose from available packages: Basic-4 sessions per month, Elite-8 sessions per month, Premier-unlimited per month. Contact Details: Barre3.................615-679-9423, nashville@barre3.com OsteoStrong.........615-651-8953 UFC.....................615-348-4150, contact@ufcgym.com Marathon Pilates...615-928-8404 Krankfit...............615-549-0240, info@krankfit.com Vigor...................615-739-6182, igo@vigorfitnessstudio.com Irontribe..............615-636-6872, belmont@irontribefitness.com OrangeTheory......615-988-9288

Weight Loss

Yoga for Weight Loss – Side Benefit! Post the merriment of the holiday season several blogs, videos and articles featuring detoxing your body and how to lose weight start trending. The struggles of post holiday weight gain resonates with almost everyone. How does one lose weight and avoid overeating all the festive feasts?

adhguru, yogi, mystic and the foremost authority on yoga looks at how with yoga, the body naturally comes to its optimal weight. However, weight loss is a mere side benefit of the phenomenal yogic methods.

Sadhguru: If you are doing yoga, excess weight will definitely go. If your digestion was bad and your ability to convert the food into flesh was not good, when you start practicing yoga, the digestive fires get activated and because of the improvement in digestion, the conversion of food to flesh will be more efficient and you start gaining weight. If your digestive fires were already okay and you start doing yoga, once again the conversion rate will improve. But instead of turning the food into flesh, it will turn food into a subtler dimension of energy. Now, however much you eat, you will find you are losing weight. If you are practicing the kriyas, you may even find that if you eat a larger quantum of food, you still do not put on weight, you even lose weight. Or, it may be the other way around: your food quantum comes down dramatically, but still you do not lose weight. This is simply because the conversion ratio is being altered. Yoga for weight loss – The food factor Yoga rejuvenates the system and brings so much sense into you that you will not overeat. Once a certain level of awareness arises in your body, your body becomes such, it will just eat what is needed for it. It will not eat anything more. This is not because you are controlling or regulating your life in anyway or because somebody is telling you to go on a diet. If you do some other exercises or dieting processes, you are always trying to control yourself. With yogic practices, you do not have to control yourself. You just do the practices. This takes care of the system in such a way that it will not allow you to eat more than needed. This is the big difference with yoga.

Angamardana & Upa – Yoga for weight loss and flexibility Yoga is not an exercise form. It has other dimensions to it. But there is something called Upa Yoga – that means sub-yoga or useful processes of doing things, which has no spiritual dimension attached to it. If you do Upa Yoga or Angamardana systems of yoga, fitness is assured. Plus, you will not need any equipment. All you need is a six-by-six space on the floor. You will be super-fit and can build your muscle and everything. The only thing is you won’t become bunched-up with muscle. A whole lot of people have become like that. They think they are fit but I think they are in a straitjacket! It is not just strength or the bulge of your muscle, but the flexibility of your body that is as important for the proper functioning of the system. In yoga, we do not just look at the muscular strength alone. Organ health is also very important. The yogic system is evolved so that there is organ health. Even if you have a lot of muscle, if your liver is not working properly, what’s the use? It is very important that the body is flexible and usable.

Yoga, weight loss & strength-training The human muscular system is a phenomenal thing. What our muscles can do is fantastic. And this can be enhanced by strengthening them, but at the same time making them very flexible. If you do a lot of weights, your muscles will look big but without flexibility. Yes, body-building gives you brute strength. But you can build the same strength in a completely different way and above all, keep your body flexible, which is very important. There are various aspects to wellbeing: health, energy, psychological and spiritual. When we invest 30 minutes to an hour in the morning, we want to see that the benefit is across the board for us, not just in bunched up muscles. Upa-Yoga involves the use of your own bodyweight to do exercises. Angamardana is just this: using your own body weight to do all the exercises. Then, you will have no excuse that there was no gym around. You can exercise wherever you are, because you still have your body. This is just as effective in building 22

the body as any weight training is, and it will not create any unnecessary stress on the system. It will make you look like a sensible human being and also make you strong – very strong.

Yoga – Opening up the existence We do not teach yoga for weight loss. It is not something that you do to slim down or for your backache or your headache. Yes, those things will anyway happen – becoming healthy, becoming peaceful, loving, gentle – but these are the side effects of yoga, not the focus of yoga. You don’t have to do yoga for weight loss. You just have to eat sensibly, play tennis or take a swim. That will keep you healthy. You don’t have to do yoga. The focus of yoga is to set another dimension alive within you that is beyond the physical. Only when that is alive, slowly the existence opens up to you in a million different ways. Things that you never thought existed become a living reality for you, simply because a dimension beyond the physical has become alive. Sadhguru will be personally offering Inner Engineering in Los Angeles, April 21st–22nd at the Long Beach Convention Center and in Philadelphia, May 5th–6th at Greater Philadelphia Expo Center. As Sadhguru rarely conducts this program, this is a unique opportunity to learn Shambhavi Mahamudra Kriya, a life-transforming practice from him. To learn more visit: www.InnerEngineering.com or contact us at LA@ ishausa.org or Philly@ishausa.org .

Uplifting Films

15 uplifting films to brighten your New Year The miserable Winter months are the perfect time to kick back and relax while watching a film. Remember, sometimes the cold weather can cause some sadness to kick in. It’s important to find uplifting films that can brighten your spirits. Jade Spilka (pictured) lists her favorites. 1. Forrest Gump

4. Hacksaw Ridge

You can’t help but smile while watching Forrest Gump. The 1994 film chronicles the life of the slow-witted but sweet Forrest Gump. Gump’s loving nature and easygoing attitude leads to many extraordinary opportunities. His devotion to his best friend Jenny and his genuine care for the wellbeing of others will touch your heart. Forrest Gump’s ability to touch the hearts of all ages has undoubtedly made the film a classic.

Hacksaw Ridge isn’t a happy, feel good film. It’s uplifting for different reasons. It is the true story of Desmond Doss, a Sabbath-keeping Seventh-day Adventist from Lynchburg, Virginia who became a military hero. Doss was a medic in the United States Army but was persecuted and threatened with prison because of his conviction to restrain from touching a rifle. Hacksaw Ridge inspires viewers to stand by their convictions no matter the circumstance.

5. Soul Surfer The inspiring true story of Bethany Hamilton is depicted in the 2011 film Soul Surfer. The film is based off of Hamilton’s autobiography Soul Surfer: A True Story of Faith, Family, and Fighting to Get Back on the Board. The film and book both tell Hamilton’s story of losing her arm in a shark attack and learning to surf again. She’s a driven person who will leave you speechless as you follow the fearless pursuit of her passion. The movie’s focus on faith, family, and a goal is the perfect winning combination.

2. Matilda Matilda is the story of a young girl with supernatural powers. She is bright, independent and determined to write her own life story. She learns to support herself though neglected by her parents in her daily life. Matilda shows that the circumstances you are born into do not determine your destiny. Though Matilda’s upbringing initially is saddening, her determination will uplift the audience to write their own stories.

6. Wonder

3. Elf Elf is one of the cheeriest films around. Buddy the Elf is raised by elves in the North Pole but goes on a search to find and connect with his dad in New York City. Buddy changes the lives of all those he meets. His undying joyous spirit penetrates the hearts of the audience while making them laugh and encouraging them to connect to those they love. Elf is the perfect film to get into the holiday spirit.

The new film Wonder tells the story of a young boy named Auggie who was born with a deformed face. The story begins with him starting middle school and having to gain friendships and acceptance despite his condition. Auggie’s sweet spirit eventually helps him win over his peers. Through his family’s support and his new friends, Auggie is able to have a normal and happy life. Much like Matilda, Wonder shows that no matter what your circumstances are, you determine your destiny. 23

Uplifting Films

8. Secondhand Lions

7. 50 First Dates 50 First Dates is a funny and charming flick that will make you laugh and smile throughout. It tells the story of the fictional characters Henry Roth and Lucy Whitmore. Lucy was in an automobile accident that left her with short-term memory loss. Henry, who meets Lucy long after her crash, falls for her but is faced with trials when she does not remember who he is each day. He then sets out to make Lucy fall in love with him again each day. The romantic comedy is timeless and the acting is phenomenal. Adam Sandler and Drew Barrymore are incredible as they play funny and dynamic characters.

Secondhand Lions is a movie the whole family will enjoy. Walter moves in with his two great uncles who have millions of dollars stashed away. His mother left him with them in hopes he will find their money. Instead, Walter forms a bond with his two uncles and eventually finds that their home is where he truly belongs. The film shoes the dynamics of life with Walter and his uncles who are both polar opposites of him.

9. He’s Just Not That into You He’s Just Not That into You touches on many universal relationship themes. It uncovers the heartache and trials, but it also shows that we are all connected in this world. We all have similar struggles. The film follows different individual’s love lives from their points of conflict until they find peace and resolution, whether that is with a significant other or independently picking up the pieces alone.

10. You Again

11. Napoleon Dynamite

You Again is a fun, upbeat film starring Kristen Bell and Jamie Lee Curtis. Kristen Bell plays the main character Marni Olivia Olsen who was once a nerd in high school but is now a thriving and successful publicist. Olsen seems to have moved on from her past until her brother announces his engagement to her former high school bully. The movie touches on deep topics such as forgiveness and growth while maintaining a lighthearted feel.

The movie may be a little ridiculous, but Napoleon Dynamite will have you laughing scene after scene. The highly quotable film is hilarious and will make you forget about the stress of the day. Follow the teenage Napoleon Dynamite as he navigates high school with his friend Pedro and love interest Deb. Don’t expect anything to make too much sense. Just enjoy the story.

13. Notting Hill

12. The Princess Diaries The Princess Diaries is a sweet, fun film starring legends Julie Andrews and Anne Hathaway. The movie shows the life of a young girl named Mia who finds out she is a princess. She undergoes princess training conducted by her grandmother before she can take the throne. She goes from an awkward and often invisible San Franciscan to a lovely and poised heir to the throne. Mia’s story is a happy story of transformation.

Hugh Grant is charming in Notting Hill, the 1999 British romantic comedy about a bookstore owner who begins a romantic affair with a famous actress following a chance encounter. The quirky movie is light and touching as we follow the unlikely love story. The film’s location for which it is named is a beautiful backdrop for the story.

14. Pitch Perfect

15. About a Boy

Pitch Perfect is a movie about a university’s a cappella group struggling to regain their status on campus and in the a cappella world. After an incident at a show, the Barden Bellas must fight for new members to join and teach those members the ropes of the a cappella world. The musical film is funny and will grab your attention from beginning to end. The silly jokes and off-the-wall humor are a great escape for the serious stresses of life.

About a Boy, another Hugh Grant film, tells the story of Will Freeman, a selfish bachelor who lives off of his father’s earnings. Freeman lives life independently until one day his world collides with a young boy named Marcus. Marcus and Will become close despite Will’s attempts to distance himself. Will becomes a father figure to Marcus and they both are able to improve each other’s lives. You will love the unlikely friendship in this sweet flick. 24

The BIGGEST News in Laser Vision Surgery

“SMILE” Vision Surgery Debuted Statewide in Nashville New and Minimally-invasive Surgery for Myopia (Nearsightedness) is First Major Advance in LASIK Technology in 25 Years, Reducing Dependence on Glasses and Contacts

The first major advance in LASIK technology in 25 years, the SMILE procedure, was performed in Nashville recently at Wang Vision 3D Cataract & LASIK Center by its director, internationally renowned ophthalmologist Dr. Ming Wang, Harvard & MIT (MD, magna cum laude); PhD (laser physics). The SMILE surgery is minimally invasive as the surgeon needs only to create a small, precise opening to correct vision. No flap is needed. The laser incision is smaller than 5 millimeters for SMILE, compared to approximately 20 millimeters for LASIK. This helps the cornea to retain more of its natural strength and reduces the risk of rare flap complications. Dry eye after SMILE is also reduced compared with LASIK, as nerves responsible for tear production during the cornea remain more intact in SMILE. One of the state’s first SMILE patients was Margaret Coleman, 34, a manager of the world-famous Bluebird Cafe, in Nashville, which was prominently featured in the ABC TV drama “Nashville,” among others. Ms. Coleman has had poor Dr. Ming Wang, a Harvard & MIT graduate (MD, magna cum laude), is the CEO eyesight all of her life, legally blind of Aier-USA, Director of Wang Vision 3D Cataract & LASIK Center. He is one of the few cataract and LASIK surgeons in the world today who holds a doctorate in both eyes without correction. Ms. Coleman’s 3D Laser SMILE degree in laser physics. procedure went beautifully and she is thrilled to have her crystal clear new vision e are extremely very excited to be the first and newly gained independence on glasses or again to introduce the next generation contacts and being one of the first patients in the laser correction procedure to the state, helping state to receive SMILE! “I am so happy!!!,” exclaimed out patients with this new and minimally invasive Margaret at her post-op visit. procedure,” said Dr. Wang. The U.S. Food and Drug Administration Myopia is a common eye condition in which close approved the VisuMax Femtosecond Laser for objects can be seen clearly but distant objects are SMILE procedure for -1 to -8 D myopia with up to blurry without correction. LASIK and PRK have 0.5D astigmatism. During a SMILE procedure, a been the main stay treatments for myopia for femtosecond laser with precise short pulses is used over two decades. But SMILE, which stands for to make small incision in the cornea to create a discSMall Incision Lenticule Extraction, has unique shaped piece of tissue. This tissue is then removed advantages over LASIK.

“W

Margaret Coleman, one of the state’s first patients to receive SMILE procedure, and Dr. Ming Wang

by the surgeon though the opening which causes the corneal shape to change, permanently changing the prescription. SMILE has a proven track record of success. It has been used internationally since 2011 and more than 750,000 procedures have been performed worldwide. Dr. Wang noted that currently, the procedure has not been approved to treat large amounts of astigmatism and cannot treat farsightedness and that LASIK is still a better option for a majority of the patients seeking laser vision correction. Dr. Ming Wang, a Harvard & MIT graduate (MD, magna cum laude), is the CEO of Aier-USA, Director of Wang Vision 3D Cataract & LASIK Center and one of the few laser eye surgeons in the world today who holds a doctorate degree in laser physics. He has performed over 55,000 procedures, including on over 4,000 doctors. Dr. Wang published 8 textbooks and a paper in the world-renowned journal Nature, holds several US patents and performed the world’s first laser-assisted artificial cornea implantation. He established a 501c(3) non-profit charity, Wang Foundation for Sight Restoration, which to date has helped patients from more than 40 states in the U.S. and 55 countries, with all sight restoration surgeries performed free-of-charge. Dr. Wang is the Kiwanis Nashvillian of the Year. Dr. Ming Wang can be reached at: Wang Vision 3D Cataract & LASIK Center 1801 West End Ave, Ste 1150 Nashville, TN, 37203 615-321-8881 drwang@wangvisioninstitute.com www.wangcataractLASIK.com

Cold weather workouts

How you can stay fit when the weather gets cold It’s winter, with its shortened daylight, cooler temperatures, and sometimes unmanageable weather, finding the right time or motivation to get in a workout can be tough. Despite these unavoidable challenges the colder season brings, there are plenty of ways to stay fit—and maybe even get fitter—this winter. Makenzie Jones (pictured) provides some suggestions.

hough it may not be the first thing you want to do, it is important to spend time outside; sun exposure is an important component to health but is often overlooked. Vitamin D comes largely from the sun and helps fight depression, as well as aids calcium in proper bone development. When people joke about loving summer sun so much that winter gets them down, it is more than a joke; it is a proven fact. Exercise in general increases blood flow, improving immunity to help fight off those cold-weather illnesses and flu season. Also lowering effects of depression, exercise increases serotonin levels. When working outside in the cold weather, it is important to dress accordingly. Dallas Karr, Wellness Graduate Assistant at Lipscomb University Campus Recreation and certified personal trainer offers three safety tips: 1. Check the wind-chill index to give you a more accurate idea of how to prepare rather than just looking at the temperature. 2. Wear thick and/or wind-wicking clothing to keep you warm, especially as your body warms up and begins to sweat.

3. If you have asthma or a breathing condition, make sure to have your inhaler handy, as cold weather makes breathing more difficult to begin with. If going for a run on a cold, windy day, try to run into the wind first, so your body will warm up going harder at the start. When you turn around and are starting to sweat, you will not be facing the colder wind, increasing your risk for frost bite or simply being colder. In the snow, wind, ice, and

Dress properly when working out in the cold.

cold, it is not as important to stress about speed, but rather your health and safety. These factors actually increase the challenge and intensity of your workout, giving you more work in a shorter time. If you are feeling festive, you could even do some snow sprints. Even fun snow activities can provide a good workout! Having a snowball fight, building a snowman, collecting wood for a fire, hiking, “dashing through the snow,” and sledding (especially if you are walking/jogging back up the hill) can all wear you out while you have fun. More organized activities like cross country skiing, snow shoeing, and ice skating are also great options. 26

Finding a friend to bear the elements with can make any workout, indoor or outdoor, easier to look forward to and more enjoyable in the process. Other goals, like I tell myself how much better that hot coffee and oatmeal will taste when I’m done, are great ways to make cold-weather workouts fun. There are many seasonal races available, too, such as the Hot Chocolate 15k/5k, which is coming back to Nashville on February 17th, 2018. However, it is important to remember to be flexible with what time and weather allow for your own sanity and safety. Indoor workouts are a more abundant option than may first appear.

Cold weather workouts

Gyms are of course an option, full of treadmills, ellipticals, bikes, and weights, but you don’t have to have a gym membership; doing workouts on your own can save time and money, as well as give you the freedom of being in your own space. Some great DIY activities are plyometrics such as burpees, jumping jacks, and mountain climbers; running the stairs; and jump roping. These are my go-to activities when I don’t want to face the weather! I also pop a Just Dance game in the Wii for some fun fitness. If you don’t want to make your own routine, there are phone apps, YouTube videos, and websites with workouts to try. Active TV viewing is another thing you can do at home while on your own cardo machine or doing simple exercises. Most gyms have TVs for while you work out. Many local schools, gyms, and community centers offer rec league sports and group classes to give you connection and cardio. Try out a Zumba class at Lipscomb with Dallas, visit Hot Yoga of East Nashville, or find a YMCA rec basketball team. Why not get some cardio with your Christmas shopping and mall walk with a friend? Then you may not even need to spend money to get the benefits of the experience. Indoor pools will be heated and can give you yet another place to dive into activity, either alone or in a class. If you really want to embrace the celebrations of the season, Dallas also suggests ice skating at the Centennial Sportsplex. This is not only enjoyable, but it gives the muscles and balance that don’t typically get challenged a good workout! Don’t let the weather keep you from staying fit over the winter. Take on the challenge with new ways to improve your health!

Fun activities can provide a good workout.

Connect with nature & yourself INSTITUTE OF INNER-SCIENCES MCMINNVILLE, TN

Nestled in the verdant forests of Tennessee’s Upper Cumberland, Isha Institute of Inner-sciences offers a much needed mountain retreat for all visitors. Founded and guided by Sadhguru, Isha Institute offers an array of programs.

Explore more than 10 miles of hiking trails, leading to dramatic waterfalls and breathtaking overlooks.

free daily sessions • Guided Meditation • Beginner-Level Yoga

events & celebrations

Inner Engineering Retreat March 15-18

ishaUSA.org Certificate of Excellence

Open Daily 9am-5pm (CST)

Isha Institute of Inner-sciences

Free Yoga Day March 3

951 Isha Lane McMinnville, TN 37110 | (931) 668-1900

To Visit: visit@ishaUSA.org | For Groups: groupvisit@ishaUSA.org

Dental Health

Multiple Missing Teeth: What’s the Best Solution? If you are missing multiple teeth, especially molars, you may be wondering about your dental options. You want the freedom to be able to eat whatever you want. You want a stable, secure fix that won’t require unnecessary upkeep.

ith this issue, your possible solutions for multiple missing back teeth include a fixed bridge anchored to implants or a partial removable denture. Removable dentures can be uncomfortable and complicated and their materials and fabrication can get expensive. A fixed bridge is often the superior choice for a lasting and comfortable solution that feels just like your natural teeth.

Benefits of a Fixed Bridge Anchored to Implants: • They are the sole fixed solution for missing back teeth. • They are stable and secure, so you can eat anything without fear. • They preserve your natural facial appearance. • They prevent bone deterioration. • They are more comfortable than dentures. • They keep your gum line intact, eliminating metal clasps that can eat away your gum line. • They preserve your adjacent teeth. • They mimic natural teeth exactly in look and feel. • They are a permanent fix. You won’t have to deal with any upkeep other than regular hygiene. Once you’ve decided that a fixed bridge is the fix for you, what can you expect from the procedure? After your initial visit with your oral surgeon, you’ll have four to five additional visits until the final fixed bridge is attached. You may experience minor bruising, but you can treat it with over-the-counter painkillers, and you can be back to work the day after your procedure.

The Installation Process: 1. The implants are installed first, usually in a single session. You may receive a temporary

bridge so you’ll have normal mouth function as soon as you leave. 2. The implants must integrate with the jawbone before you get the permanent bridge. This varies, but it is normally done one to two months after implant installation. 3. Then, the new bridge will be installed, which will handle all the pressure of natural back teeth.

Permanently Restore Your Teeth If you are ready to begin the process of permanently restoring your teeth and being able to eat whatever you want, whenever you want, you should contact a trusted oral surgeon, like those at Solace Oral Surgery. A professional will help guide you through the process step-by-step so that it is as painless and straightforward as possible, customized just for you. To learn more or to schedule an appointment, please call Solace Oral Surgery at 615-320-1392 or visit us at www.SolaceOralSurgery.com. 28

Patient Testimonials: “I cannot say enough good things about Dr. Romero and his team at Solace. They do an incredible job of making sure you feel in charge of what’s going on and are genuinely kind, wonderful people. Couldn’t have asked for better care!” # happypatient # oralsurgery # Smile # Newsmile

“Dr. Romero is great! His staff is very personable and caring and he gets you in for a consult right away. I had contacted several other doctors before being referred to Dr. Romero and they weren’t able to get me an appointment for quite a while. I had a bone graft in preparation for an implant and everything was seamless. During my consultation, he took the time to answer all of my questions and provide options for my treatment. Because I have a sales career, I could not afford to be toothless for long. He moved the process along quickly. I had no swelling, very little pain and was able to return to work 2 days after the surgery with no pain or painkillers. I highly recommend Solace Oral Surgery.” # OralSurgery # Happypatient # DrRomero # Solaceoralsurger # Dental # Dentalimplants # Implants

Feel Good Films

New Year, New Back On January 1st, for one reason or another, I’m sure that many of you made a New Year’s resolution to start (or maintain) a more healthy lifestyle—but what most of you probably don’t know, is that your lifestyle choices don’t just relate to your overall health, they directly relate to your spine health, too. plaque to build up inside of your blood vessels. This build up decreases the blood supply to many areas, especially areas like the spine that are fed by tiny vessels. This decrease in blood supply makes it very difficult for the spine to heal itself, which eventually leads to degeneration, and later pain.

Posture

Improving posture not only relieves current back pain, it reduces the likelihood of future pain, too. As we are sitting (or standing), we tend to slowly slouch forward. Try giving yourself a visual reminder—something that will catch your attention from time to time. You can place a colored paperclip on your sleeve cuff, move a ring to a different finger or the opposite hand, or even misplace something on your desk, such as a stapler. Each time the reminder object catches your eye, assess your posture and readjust.

Chris Taleghani, M.D., M.B.A.

any people forget about their back—it’s not a “glamour muscle” you can show off, but it does make it possible for you to stand upright and walk… and that’s pretty important!

muscles (both abdominals and back). Strengthening these muscles will help you achieve better posture and keep your spine in its correct position.

Keys for better spine health

People who are overweight are at a greater risk for back and joint pain. As you can imagine, excess weight puts strain and pressure on many parts of the body, but especially the back. Maintaining a healthy weight lowers your risk for back pain and back injury.

One of the keys to good spine health is prevention. Make better lifestyle choices for better spine health in 2017:

Level of activity

People who are more active maintain much better back health than people who spend most of their days sedentary. If you participate in a weighttraining program—don’t forget your back! Try exercises that stretch and strengthen your core

Weight

Smoking

We all know that smoking isn’t good for you—but what most people don’t know is that smoking has a direct impact on spine health. Smoking causes 29

Dr. Taleghani is a board certified neurosurgeon who specializes in minimally invasive surgery and complex spine and brain conditions. He received his Medical Degree at Georgetown University School of Medicine and completed his Neurosurgery Residency training at Pennsylvania State Milton S. Hershey Medical Center. Dr. Taleghani also earned his MBA from George Washington University while completing medical school. To schedule an appointment, please call Pinnacle Surgical Partners at 615.885.2778 or visit us online at www.pinnacleneurosurgery.com

Classified Ads

Get your organization listed here for just $40 a month. Appear in the print publication and in our Services Directory on www.tnhealthandwellness.com Call 615.457.2816 or email your entry to: sales@phrmedia.com Acupuncture Franklin Acupuncture & Herbal Medicine

1311 W Main Street, Franklin, TN 37064 Phone: 615-419-7980 Email: snuge22@gmail.com www.franklinacupunctureclinic.com Acupuncture & Herbal Medicine treats imbalances in the body and prevents them from turning into diseases. I have a particular interest in auto immune disorders.

Anxiety Treatment

Harmonized Brain Centers

197 Thompson Lane, Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Anxiety and Depression

Attorney High Law Office

David E. High, Attorney-at-Law 300 James Robertson Parkway, Suite 200 Nashville, TN 37201 Phone: 615-256-1000 www.HIGHLAWOFFICE.com Personal Injury Litigation: We handle serious personal injury cases, including auto collisions, truck wrecks and all serious personal injuries. We have over 35 years of litigation experience and are listed in Best Lawyers, Super Lawyers and a member of the Multi-Million Dollar Advocacy Forum.

Law Office of Jennifer Foster, PLLC

Phone: 731-506-4006 Email: JENNIFERFOSTER@TNDISABILITYLAW.COM WWW.TNDISABILITYLAW.COM Social security, disability and SSI. Call the lawyer who is also a Nurse!

Cancer Care The Heimerdinger Foundation

4004 Hillsboro Pike, Suite 223-B, Nashville, TN 37215 Phone: 615-730-5632 Email: katharine.ray@hfmeals.org www.hfmeals.org Providing nutrient-rich meals to people in cancer treatment, and educating our community about nutrition.

Chiropractor Roth Wellness and Chiropractic

600 Old Hickory Blvd., Suite 104, Nashville, TN 37209 Phone: 615-352-9379 www.rothwellness.com Your journey to total wellness can begin today. Dr. Roth is a gifted healer helping patients achieve their best through chiropractic, laser and soft tissue therapies, weight loss, body sculpting, anti-aging, nutrition and more.

Concussion Therapy

Harmonized Brain Centers

197 Thompson Lane, Nashville, TN 37211 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Concussion and PTSD.

Counseling Body & Mind Consulting

524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough. We incorporate a unified approach that combines mind and body health.

Dental Services Sheats Endodontics Group

Offices in Nashville, Murfreesboro, Franklin and Hendersonville Phone: 615-933-9999 www.sheats-endo.com For stress and worry free root canal and dental treatment. We are 5 star rated by over 560 of our clients.

Depression Therapy NeuroMed TMS Centers 1720 West End Ave., Suite 240 Nashville TN 37203 Phone: 615-674-2702 Email: dtremayne@neuromedtms.com www.neuromedtms.com FDA Approved, non-medicated treatment for chronic depression.

Gyms

Life Coach L -Wellness Email:lwellnessnashville@gmail.com www.l-well.com Comprehensive life coaching offered by a registered nurse currently working in the field of functional medicine.

Maureen Doyle

Coach, Author, Speaker Phone: 615-202-9261 Email: maureen@maureen-doyle.com www.maureen-doyle.com Maureen helps individuals take their life from good to great! Schedule a Complimentary Clarity Call.

Mental Health Body & Mind Consulting

524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough. We offer a unified approach that combine mind and body health.

Harmonized Brain Centers 197 Thompson Lane Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com The non drug, non invasive 95% effective therapy for: Anxiety, Concussion, Migraines, Depression and ADHD.

Physical Therapy

YMCA

www.ymcamidtn.org The Y strengthens our community and creates a positive impact in our kids, adults, and families. The Y serves people through memberships and programs—regardless of age, income, or background—with a focus on youth development, healthy living, and social responsibility.

Healthy Eating Amy Hopeman Health Goods Market 992 Davidson Drive, Suite 102 Nashville, TN 37205 Phone: 888-503-3033 amy@healthgoods.com www.healthgoods.com Retailer of Superior quality food and kitchen equipment used for healing and vitality.

Holistic Health In Harmony Center for Wellness Phone: 615-353-9393 Email: inharmonycenter@bellsouth.net www.inharmonycenter Providing holistic healing therapy, such as colonics, massage, infrared sauna, and heavy metal detox.

STAR Physical Therapy

www.STAPpt.com At STAR Physical Therapy, our foundational mission is “To Serve.” STAR’s industry-leading clinician education program ensures that our clinicians are equipped with the knowledge and the most innovative techniques to provide hands on, individualized care you deserve. See www.STARpt.com for a listing of our 60 plus locations. Our hands. Your health. Choose STAR.

Steve Kravitz Physical Therapy

2000 Glen Echo Rd., Suite 209 Nashville, TN 37203 Phone: 615-840-3281 Email: steve@stevekravitz.com www.stevekravitz.com Physical therapist specializing in cranio therapy and myofascial release for pain and wellness.

Wellness Centers Nerissa Aquina

1510 Lillian Street Nashville, TN 37206 615-772-8469 nerissabee@gmail.com Movement Outdoors, Dance Wellness and Outdoor Recreation

Roth Wellness and Chiropractic 600 Old Hickory Blvd., Suite 104 Nashville, TN 37209 615-352-9379 www.rothwellness.com.com

Your journey to total wellness can begin today. Dr. Roth is a gifted healer helping patients achieve their best through chiropractic, laser and soft tissue therapies, weight loss, body sculpting, anti-aging, nutrition and more.

Sara Balcazar-Greene

615-879-3370 sara@purpleturtleagency.com Health and Wellness Business Consulting and Coaching.

Wellness Consulting

1451 Elm Hill Pike, Suite 316 Nashville, TN 37210 678-638-9994 Email: amitahealingyoga@gmail.com www.amitawellnessconsult.com Thai Bodywork, Meditation, Yoga, Life-coaching, Wellness-coaching, Reflexology, Reiki, Weight loss, Bodywork for releasing trauma.

Wellness Coach Ha.Le Mind & Body

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Karina Hammer

www.karinahammer.com Karina Hammer is an IAWP Certified Holistic Wellness Coach, dedicated to supporting busy professionals who suffer from chronic digestive issues overcome the confusion of what to eat every day. Schedule a 30 minute Heal Your Gut Assessment.

Yoga Soul to Sole Wellness

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Healthcare

Remedy: Healing For the Nations David Stevens, MD, MA (Ethics) believes Healthcare missions may be the way to spread the Christian word.

ready to go. This begins, however, long before they arrive on the field. It starts during healthcare training, so the Your Call program mentors those called to missions during their long years of training. CMDA also trains new healthcare missionaries— more than 400 of them in the last 10 years. We prepare them for challenges of practicing overseas such as understanding a different culture’s worldview of health, conflict resolution, development, project fundraising and so much more. But there is still much more to be done. My top priority is challenging more healthcare professionals to consider healthcare missions for their career. The greatest need in healthcare missions is not more money, hospitals, clinics or supplies. Instead, it is more healthcare missionaries. And I have the REMEDY for that!

or example, a young couple ministered to their neighbors while doing secular work in a predominately Muslim country. They saw people put their faith in Christ. As their converts witnessed to others of what God had done in their lives, some who heard their testimonies told the local mullah what had happened. His complaint to the Muslim government resulted in a quick deportation order for the young couple. In the same country a pioneer medical team was working with the same mission. They had boldly written on their work permit applications that they were medical missionaries. Because of the care they provided to the desperately needy, they were welcomed with open arms, not thrown out. So if healthcare missions is one of the most effective strategies to finishing the Great Commission, we need to multiply its effect by increasing the number of healthcare missionaries.

We must challenge Christian healthcare professionals to go, and we also must ensure they are well prepared to effectively serve in difficult areas. They need to know how to share the gospel. Simply practicing healthcare is not enough. No matter how many lives we save during our lifetime, sooner or later, all of our patients will die. It is inevitable. Only as we introduce patients to Jesus Christ and they accept Him as their Savior can they have eternal life. I’ve been the Chief Executive Officer of Christian Medical & Dental Associations (CMDA) for more than 23 years, but I’m still a healthcare missionary at heart. That is why I’ve put lots of my time and effort into expanding CMDA’s efforts to catalyze healthcare missions and make it more effective. CMDA started the Center for Medical Missions to network, resource and sustain healthcare missionaries on the field, as well as prepare those

REMEDY—a new medical missions conference from CMDA. The conference runs March 23-24, 2018 at First Baptist Orlando in Orlando, Florida with a variety of workshops, plenaries and exhibitors. The conference is for the curious, the interested, those committed to go and people already serving in healthcare missions. Plus, it’s a great time of the year to plan a Spring Break activity either before or after the conference, so grab some friends and join us. You will be inspired, challenged and equipped at REMEDY. You will make new friends and deepen your spiritual walk, whether you end up serving in this country or overseas. Every Christian can be a missionary wherever God calls them!

Learn More

For more information about Remedy, including the venue, breakout sessions, registration costs and more, visit www.cmda.org/remedy. About the Author David Stevens, MD, MA (Ethics), serves as the Chief Executive Officer for Christian Medical & Dental Associations. From 1981 to 1991, he served as a missionary doctor in Kenya helping to transform Tenwek Hospital into one of the premier mission healthcare facilities in the world.