Health and Wellness Middle Tennessee Edition #01 2019

contents

JANUARY 2019

5-9 News and

21 How Healthy is your Home?

regular columnists

10 Build a Better Breakfast

to Build a Better You!

22 What’s in all those

purchased products?

23 8 Healthy Winter Events

11 Nashville Health and Wellness

25 How to create (and keep)

Fest Update

12 Lauren Zoeller: This is just the beginning!

14 How a postcard

saved my life!

17 The 4 Holistic Health Benefits

of Life Story

of ‘Chemo Fog’

20 Why Are You Doing This?

the Winter blues and Holidays

in this New Year

29 Do you have these symptoms of Neuropathy?

30 When is

WITH STAR PHYSICAL THERAPY

self-care habits

28 Make a Choice

PAIN FREE!

worth going to in Nashville

26 How to cope with

19 How to combat the effects

from RESOLVE TO MAKE 2018

an Apicoectomy Required?

31 Classified Listings

With more than 65 convenient outpatient physical therapy clinics and over 15 specialty services and programs, STAR Physical Therapy is ready to serve you and your family.

In Addition to Physical Therapy our Specialties Include: • ASTYM

• Headache Relief

• Balance & Fall Prevention

• Industrial Rehabilitation

• Blood Flow Restriction Therapy

• LSVT BIG®

• Cancer Care

• Neuro Pain Science & Opioids

• Dry Needling

• Women’s Health

WWW.STARPT.COM

CONTACT US Nashville 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 Scott Stubblefield Distribution Manager ssstubb@gmail.com Emily Cardel

Editorial Assistant and On Line Content Manager emily@phrmedia.com Sonny Grensing, Graphic Design sonnygrensing@yahoo.com

www.healthandwellnessnashville.com

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INSTITUTE OF INNER-SCIENCES MCMINNVILLE, TN

Connect with nature & yourself 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 Jan 10-13 | Feb 14-17

Isha Institute of Inner-sciences

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

Free Yoga Day Feb 9

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

ishaUSA.org Open Daily 9am-5pm (CST)

Certificate of Excellence

For more news go to: www.healthandwellnessnashville.com

Essential Oils

In 2019 plan to do something new each week

Tim McGraw’s new gym to open in Nashville

Sheila McGinnis (pictured) suggests a series of small steps to change your lifestyle is better than trying to do too much too quickly.

H

ave you made a resolution to get healthy this year? Don’t set yourself up for failure by making a broad decision.

Take baby steps. This year I am planning on doing something new each week so that by this time next year I have learned or tried 52 new ways to live a healthier, natural, and sustainable living.

Below are some examples that maybe you will want to try: • Make your own lip balm(using beeswax, shea butter, coconut oil, and essential oil).

• Learn to can vegetables.

• Make your own all-purpose cleaner(vodka or vinegar, distilled water, and essential oils).

• Plant an herb garden(or at least buy a favorite herb to put in the window sill).

• Make Kombucha or water kefir(You Tube is loaded with easy instructions).

• Try a new yoga move.

• Up cycle something to give(I just up cycled a cabinet and turned it into a sink).

• Take an electronics fast (you’ll be amazed at the extra time and quietness you’ll find).

• Make an infused olive oil using herbs, chili peppers, or garlic (or all of these).

• Stop buying bottled water and bring your own glass or stainless steel filled with filtered water.

• Replace a cup of coffee with a new tea you haven’t tried.

• Try a vegan meal (you don’t have to be vegan to enjoy a buddha bowl-yum).

• Replace your deodorant with an aluminum-free version or make your own.

• Join a CSA or go to your local farmer’s market (try a new vegetable while you’re at it) • Stop using paper towels and use cloth napkins.

• Quit spraying air fresheners! Instead, buy a diffuser and diffuse essential oils.

• Use wool balls in your dryer instead of fabric softener or those toxic sheets (even a more natural way to dry clothes and save money hang out your clothes on a clothesline), • Have little ones? Buy a more natural gift, such as wooden blocks and play with them instead of electronics.

McGraw: “Fitness and healthy living are a key part of my music and life.”

Another new gym, this time run by nationwide franchise Snap Fitness, who have partnered with Country singer Tim McGraw, to create a line of ‘signature fitness clubs’. The first will open at 603 Ninth Ave. S. in Nashville in January and is co-owned and operated by Wirth Campbell.

Snap Fitness say the McGraw’s signature clubs “will be customized to reflect his straightforward,

independent style and hometown values”. Plans for the clubs include custom equipment and workout programs based on McGraw’s own workout routines and music. In a recent press release McGraw said: “Fitness and healthy living are a key part of my music and life.” He sings the praises of regular workouts – and wants more people to have that opportunity, too he explains.

New App helps you meet your date at a local Event Have you ever wanted to attend an event, but couldn’t find someone to go with? Now there’s an app for that!

‘WillCalled’ started by Nashville duo Lex Lipsitz and Ken Madson pairs ticket holders with ticket seekers.

Music, Sports, Movies, Theater, and all other ticketed events are included.

They’ve initially just launched in Nashville The process of creating the app officially started back in 2016 and they pushed the first version of WillCalled to the App Store this past summer and have been making minor changes based on user feedback.

Ken Madson explains, “We have not aggressively advertised the app yet, and that has been intentional.

We wanted to make sure our app worked, was engaging, intuitive,

before we made a huge advertising push”. Currently they are ‘personally’ picking the events to add to the App. Madson adds, “if you’re single and used to app dating, WillCalled will pair you with people who are interested in the same event. No more wondering what to do or having to worry about where you’re going to meet. Take someone or have someone take you”.

The WillCalled app is free to download and use.

More info: https://willcalled.com/

If trying something new each week seems a bit daunting, then just do one a month and you still will have learned to do 12 new things that not only will benefit your health, finances, peace, and the environment. I’d love to hear what you tried and how it made you feel. Invite a friend or family to go on this journey with you. I’m doing this with you! Stay healthy, happy, and natural in 2019.

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For more news go to: www.healthandwellnessnashville.com

New study to research effects of too much ‘screen time’

Nutrition for a Healthy Life

What exercise is right for you?

The federal government, through the National Institutes of Health, has launched the largest study of adolescent brain development ever attempted. The objective? To find out how all that screen time impacts the physical structure of kids’ brains, as well as their emotional development and mental health.

By Karina Hammer, Certified Holistic Wellness Coach

T

he short and simple answer to that question is, any exercise is right! There is no one-size-fits-all regimen that works for everybody. Besides just finding what excites and motivates you, you may also have to consider what types of exercise would be truly right for your body type or constitution.

A holistic approach to fitness is especially important for it to be effective. Some people may want to jog a few miles each day because the goal inspires them. However, it may be best to start on exercises gentler on their specific body type – allowing them to eventually reach that point without overdoing it or becoming discouraged.

For others, it may be better to do yoga, jiu jitsu, walk, swim, spin or aerobics class.

There are so many options! The thing to remember is, each person has different needs and limitations unique to them.

This is vital to sustain the very best fitness and health, as well as to manage realistic expectations of what you can achieve.

Start with what is specific, manageable, measurable, and achievable goals – and in the meantime, be assured that starting slowly with the appropriate exercises will open the door to many fresh possibilities!

What’s your excuse?

If you find yourself making excuses not to exercise and move, you may not have found your exercise joy. Take notice of when you find yourself making excuses about your exercise routine. Some of your excuses may include: •I’m too tired •I have too many things to do, I don’t have time •I’m too old to start exercising •I’m not athletic and I’m overweight •I don’t have the right outfits or clothes to start exercising •Exercise is boring •The kids have homework If you find yourself making excuses, look for ways to turn these excuses right around.

For example, if one of your excuses is that exercise is boring, find activities you love to do. If the gym makes you feel confined to small spaces, try taking a walk in nature.

If there isn’t a trail available to you, look

for a track at your local high school. There are often many walkers on the track after school has let out for the day doing exactly what you’re looking to do.

If you find yourself saying that you’re too tired to move and exercise, go for shorter, lower impact intervals. This is a great way to motivate yourself and fit some exercise into your daily routine.

Dr. Gaya Dowling of the National Institutes of Health explained some early findings: The interviews and data from the NIH study have already revealed something else: kids who spend more than two hours a day on screens had lower scores on thinking and language tests”. The research is in its early stages and has also shown that spending a lot of ‘screen time’ effects part of the brain vortex in a different way-but the researchers won’t know what this impact is until the kid’s mature. (Source CBS.com).

It’s true that our children oftentimes have a bountiful amount of homework in hand when they hit the door after a long day at school. Children, however, need a break too. Taking a fifteen minute family break and playing tag or walking the family dog is a great way to spend time together as a family and get in some much needed movement. Enjoy your time together and find creative ways to get your bodies moving.

Focus on what you love to do

If you dread going to the gym, most likely you won’t be able to maintain a gym membership and get the most value for your money, no matter how good it may be for you. On the other hand, if you love nature and being outdoors, hiking and playing tennis may be the exact exercise program you’re looking for. Design your life and build your exercise routine around the activities and places you love and enjoy.

According to the American Psychological Association’s (APA) only 7 percent of American adults used social media in 2005. By 2015 that had grown to 65 percent. Among 18- to 29-year-olds, usage grew from 12 to 90 percent in that same timeframe.

A constant checker is someone who checks their email, text messages and social media accounts “constantly” throughout the day; 43 percent of Americans fit this bill, according to the APA, but they may be sacrificing their health as a result.

While non-checkers reported a stress level of 4.4 on a scale of 1 to 10 (with 10 being “a great deal of stress”), constant checkers’ average stress level was 5.3. This climbed to 6 among those who constantly checked their work email even during their days off.

The Bottom Line

Exercise and physical activity are essential to finding balance and optimal health. As a general goal, aim for at least 30 minutes of physical activity each and every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more.

Remember to check with your doctor before starting any new exercise program, especially if you haven’t exercised for quite some time, have chronic health conditions such as heart disease, diabetes or arthritis, or you have any other major health concerns.

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Karina Hammer is a Certified Holistic Wellness Coach, Co-Host of the Magnetic Heart Radio Show, Co-Founder of Nashville Integrative Health, wellness educator and author. Specializing in digestive and vocal health, Karina is committed to helping people find wholeness along their healing journey; utilizing a holistic approach to wellness that includes nutritional, emotional and spiritual modalities as a way to bring about balance in her clients’ lives. www.karinahammer.com

Waxing – Vegan Nail Care Relaxation Salt Room Spa Packages Available

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For more news go to: www.healthandwellnessnashville.com

Clean Juice to open Nashville outlet

PERSONAL ADVICE: ASK DR. LISA

Coming to Nashville in February is Clean Juice, “the first and only USDAcertified organic juice bar franchise”.

It currently has over 100 stores in 26 states nationwide. “We source only the highest-quality, premium organic ingredients for our organic cold-pressed juices, smoothies, acai bowls, and small bites like Avocado Toast” says founder and owner of the Green Hills location, Karla Ferrando.

Karla and her daughter Gianna say they “love not only that the juices,

New Year, New You! S

o often I have clients come to me and say “I want things to be different” or I hear the phrase “I just want things to be ‘normal’ in my relationship, with my kids, with me, etc. I am always curious to understand what “normal” might look like. Then the idea of making a New Year’s resolution to “change”— change how? And how would you know you have “arrived”?

All joking aside, the first step to a change is awareness that something needs to be different. Presumably you desire something different or you probably would not be reading this article. But a key second step is to have an idea what things would “look like” if you accomplished, changed or became what you seek. This is the tricky part and often where strategic planning comes into the picture.

In business we frequently employ strategic plans to guide activities to reach a corporate goal- such as “number of people reached via social media,” “how many units sold,” or “how many countries we have shipped product to.” One reason strategic planning is often effective is that it provides a roadmap to guide the business where it wants to “arrive.” Leadership has reached some agreement that this is the direction the company needs to go, and then everyone can get behind the activities needed to accomplish the plan. This same approach can also be used with self-change and relationship improvement.

For example, let’s say you and your partner want to “argue less” and “communicate better.” First step would be to figure out if you and your partner are on the same page that arguing and communication are an issue. Then coming up with what “success” looks like. Arguing less is an obvious one, but what would “better communication” look like? And how would you know if you have “arrived”? It isn’t enough to

smoothies, bowls and bites are so delicious, but also the franchise’s philosophy on caring for and being proactive in the community”.

Karla and Gianna are projecting an open date late February 2019 at 3904 Hillsboro Pike, across from the Green Hills mall.

Clean Juice will also be at the Nashville Health & Wellness Fest on June 1st, meet them there and sample their wonderful, healthy products on Booth 94.

Sex is not what’s always wanted by older women Frequent sexual activity leads to greater enjoyment of life for men — but not for women, a new study has found. Reports http://kwbe.com For women, frequent kissing, petting, fondling, and feeling emotionally close to their partner was associated with higher enjoyment of life.

In a study of almost 7,000 people ages 50-89 in England, researchers correlated self-reported sexual activity in the past year with greater enjoyment of life in men and women. Frequent sexual activity was defined by the

say “we would be arguing less” because the absence of arguing does not assume better communication is taking place!

Another goal I often see with my clients at this time of year is “I want to lose weight.” This sounds great, but why? The health factor, while a good motivation, is not usually a reason that is sustainable for the long term. Why else do you want to lose weight? Is it to enjoy shopping again? To get positive looks from your mate? Get clear on your motivations, and then map a strategic plan for how to get there. It is as much about how you think of your desired outcome (your roadmap) as it is the actions to accomplish the goal. Being specific is the key to accomplishing milestones toward your goals.

study’s authors as having sex more than twice per month, according to the study.

Beyond the benefits for individual men and women, encouraging older adults to have more sex may be beneficial to the health care system.

In a 2016 study, 94 percent of adults in their fifties reported being sexually active, which progressively declined to 31 percent in adults over 80. Similar trends have been observed in American adults.

The writer Edith Bracho-Sanchez is a board-certified pediatrician, a Stanford Global Health and Journalism Fellow, and a member of the ABC News Medical Unit.

Healthcare reform high on the agenda for Tennesseans

So, for 2019, rather than making “resolutions” set a goal, get clear on the “why” behind the goal, and then map a strategic plan to get there. Knowing what “success” looks like (and milestones toward success) makes the goals tangible and real as are the actions to “get there.”

Governor-elect Bill Lee will enter office with a strong favorability rating of 57 percent, with only 22 percent of registered voters holding an unfavorable view, according to the latest Vanderbilt University Poll.

Thirty percent of Tennesseans chose health care out of a list of issues as the state’s top priority and another 20 percent recommended it as the state’s second-highest priority.

Opioid addiction remains a serious concern; 86 percent of Tennesseans characterize it as an emergency or a major problem, while 43 percent say they personally know someone affected by it.

Do you need help mapping your “why” or devising the strategic plan to accomplish your goals? Call Body & Mind Consulting at 615.310.1791 or at bodymindtn.com. The recent release The Executive Marriage Solution: Translating Boardroom Success to Bedroom Bliss authored by Dr. Webb can also be found on Amazon.com in kindle, hardback and softcover versions.

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Though respondents indicated a variety of preferences regarding the future of the U.S. healthcare system, making it hard to know what exactly voters might want, there appears to be little appetite for a return to pre-ACA days: 21 percent would like to see a Republican plan replace the ACA, 32 percent want to expand the ACA and 23 percent want a Medicare-for-alltype system.

Education follows close on health care’s heels in Tennesseans’ minds, with 21 percent saying it should be the state’s top priority and another 23 percent selecting it as the state’s second-highest priority.

For more info: https://news.vanderbilt.edu/

For more news go to: www.healthandwellnessnashville.com

Natural solutions to Anxiety and Depression After the Christmas period and into the New Year, levels of Anxiety and Depression are common. Aside from drugs what other treatments or therapies can help? Research by the National Center for Complementary and Integrative Health offers these suggestions: Mind and Body Practices Although some studies suggest that Acupuncture might reduce anxiety, the research is too limited to allow definite conclusions to be reached.

Hypnosis has been studied for anxiety related to medical or dental procedures. Some studies have had promising results, but the overall evidence is not conclusive.

In some studies in people with cancer or other medical conditions, massage therapy helped to reduce anxiety; however, other studies did not find a beneficial effect. Massage has not been shown to be effective in treating generalized anxiety disorder.

Mindfulness meditation and Transcendental Meditation may have a beneficial effect on anxiety. However, meditation has not been shown to be effective in treating anxiety disorders.

Relaxation techniques may reduce anxiety in people with chronic medical problems and those who are having

medical procedures. However, conventional psychotherapy (cognitivebehavioral therapy) may be more effective than relaxation techniques in treating anxiety disorders.

Natural Products Kava may have a beneficial effect on anxiety. However, the use of kava supplements has been linked to a risk of severe liver damage.

The evidence on whether lavender supplements can reduce anxiety is inconclusive.

Melatonin has been studied as a possible alternative to conventional anxiety-reducing drugs for patients who are about to have surgery, and the results have been promising. There isn’t enough evidence on chamomile, passionflower, or valerian for anxiety to allow any conclusions to be reached.

Other Complementary Approaches Although research results aren’t entirely consistent, substantial evidence suggests that listening to music can reduce anxiety during medical treatment.

Aromatherapy, Homeopathy, Reiki, and therapeutic touch haven’t been shown to be helpful for anxiety.

For the full article go to: www.nccih.nih.gov

US Adults continue on the road to Obesity A new report says the average U.S. adult is overweight and just a few pounds from obese, thanks to average weight increases in all groups – but particularly Whites and Hispanics.

The findings come from a 2015-16 health survey that measures height and weight. More than 5,000 U.S. adults took part.

CDC records date back to the early 1960s, when the average man was a little over 5 feet, 8 inches tall and weighed 166 pounds. Now, men are almost 1 inch taller and more than 30 pounds heavier. But today’s average height of 5 feet, 9 inches is about a tenth of an inch shorter than about a decade ago.

The average woman in the early 1960s was 5 feet, 3 inches and 140 pounds.

Now, women are a half-inch taller and about 30 pounds heavier, on average.

The average height is about the same as it was a decade earlier: 5 feet, 4 inches.

The survey also highlights: • In the last decade, the average weight of men rose about 2 pounds, to 198.

For women, it rose 6 pounds, to nearly 171.

• Men have 40-inch waistlines, on average. Women’s waistlines are a little under 39 inches.

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Build a Better Breakfast to Build a Better You!

By Lauren Jacoway

Health & Wellness Magazine is delighted to partner with the long established Local Table Magazine-pioneers in informing people about local producers, farms and all things healthy eating. Each month we’ll be reprinting one of their articles. Their website www. localtable.net is a fund of information, please take a few minutes to look through their current and archived articles.

We all have heard that breakfast is the most important meal of the day, but what does this mean to you? Does this mean that grabbing a honey bun will suffice for breakfast? Building a well-rounded breakfast is like putting together a puzzle, and the foods you choose are the puzzle pieces.

Individual foods are clustered into food groups: dairy, grains, fruits, vegetables, and protein. The combination and kinds of food you choose to eat for breakfast have an impact on weight control, how quickly you feel hungry, and energy levels.

An important way to build a better breakfast is by incorporating as many of the food groups into your breakfast as possible...

An important way to build a better breakfast is by incorporating as many of the food groups into your breakfast as possible. The Nutrients journal suggests that eating a balanced breakfast on a regular basis is associated

with a higher intake of key vitamins and minerals. These nutrients include vitamin A, vitamin C, calcium, fiber, riboflavin, zinc, and iron. The importance of building a breakfast that includes many food groups cannot be stressed enough. Breakfast is your chance to begin meeting these daily recommendations for each food group.

Research endorsed by the Academy of Nutrition and Dietetics suggests that eating breakfast regularly is strongly related to maintaining a healthy weight.

When a person skips breakfast, he or she is more likely to eat more calories at the next meal and nibble on high-calorie snacks to ease hunger. A smart breakfast strategy is to eat low-energy-dense (i.e., low calorie, high impact) foods in the morning. Experts in maintaining a healthy weight report that this can be satisfying, filling, and help to reduce the amount of food eaten the rest of the day. Low-energy-dense foods include those that are high in fiber, low in fat, and high in water content. Examples include whole grain cereal with fresh fruit or oatmeal topped with raisins. Numerous studies show that eating a balanced breakfast leads to sustained and consistent energy levels. Adults and children who eat breakfast in the morning are better able to focus, perform, and concentrate throughout the day.

Blueberry Granola Parfait Nutrition Fast Facts Calories: 230 Fat: 1 gram Carbohydrates: 39 grams Fiber: 3.5 grams Protein: 16grams

Ingredients:

6-ounce container low-fat Greek yogurt 1/4 cup low-fat granola 1/2 cup fresh or frozen blueberries (ed. Note – other fruit will work too!)

Directions:

Use a spoon to create layers in a 12-ounce glass, alternating between Greek yogurt, granola, and blueberries. Stack these yummy flavors any way you like!

You can find all these ingredients at your local farmers market. This will give you the satisfaction of knowing your ingredients are not only nutritious but also local. With this all-in-one breakfast, you can be sure to start your day off with the fuel needed for success!

References: Chaplin, K., and A.P. Smith. “Breakfast and snacks: associations with cognitive failures, minor injuries, accidents, and stress.” Nutrients. 2011; 3(5): 515-28.

Cueto, S. “Breakfast and Performance.” Public Health Nutrition. 2001; 4(6A): 1429-31.

De Castro, J.M. “The time of day food intake influences overall intake in humans.” J Nutr.

2004; 134: 104-11.

Gavin, M.L. “Ready, Set, Breakfast!” KidsHealth. September 2010.

Lauren Jacoway is a Registered Dietitian at Oconee Medical Center’s Wellness Center in Seneca, South Carolina.

H&W Fest

It’s going to be one amazing Day! The Nashville Health and Wellness Fest continues to sign up not just the famous names, but some really interesting ones as well.

Here are some of the latest workshops speakers, and entertainers who’ll be doing there stuff on the Main Stage. This is event is shaping up to be a really amazing showcase for every type of health, wellness and fitness provider.

Workshop Speakers

Becca Stevens Founder of Thistle Farms

Paris Goodyear-Brown 2018 TEDex speaker and founder of The Nurture House

Lauren Zoeller Top Nashville Yoga Instructor and Life Coach

Cortney Edmondson Top Nashville Motivational Speaker

On the Main stage

Chef Charity Morgan Leading Celebrity Vegan Chef

Puppy Pilates Erin Opera Courtesy of the Nashville Personal Trainer to many Humane Society music celebs in Nashville

In terms of Exhibitors the list keeps getting bigger and bigger, with over 60 booths gone already. Here are some of the latest to reserve their space, from as little as $240 are listed here: To reserve your booth go to www.nashvillehealthandwellnessfest.com or call 615 678 5683 12 South Wellness Tutor Abby A Petty, Certified Classical Homeopath Advanced Spine & Wellness, Chiropractic Agrin Health Alzheimers Association Antonia Blue Star Energy Healer B. Ever Foxy - SeneGence/LipSense Ind Distributor Basics and Beyond Fitness & Nutrition Crist Chiropractic Crossroads Chiropractic Cultivate Acupuncture LLC Dixon Center of Chiropractic Do Terra Earth Smarte Water Fitness 1440 Nashville Float Horizen Get Your Trim On- Coaching By Kris Harmonized Brain Center

Hazel House Holistic Healing Health & Wellness Magazine Herban Market Home Instead Senior Care Intravenous Solutions Island Of Wellness/Divine Homeopathy J Daron Clark, DMD PC JB’s Wood & Whatnot Kestner Health + Wellness Local Table Magazine Malibu teeth Whitening Nashville Mental Health America of Middle Tennessee Modern Acupuncture Music City Healing Nurture House Optimal Health Management Platinum Wellness Pruvit Quantum Light Shamanic Healing

refinery wellness + aesthetics Resplendent Healing Sanctuary Functional Medicine Summit Family Chiropractic The Butterfly Institute The Heimerdinger Foundation The Nature Of, LLC True Acupuncture and Wellness Vanderbilt Center for Cognitive Studies Wang Vision Institute Your CBD Shop ChiroCore Wellness, PLLC Nashville Center for Trauma and Psychotherapy, PLLC Ergonomic Wellness, LLC ATA Martial Arts Clean Juice Green Hills Digital Detangler Loden Vision Centers

Health & Wellness Interview

Lauren Zoeller:

This is just the beginning! blow she remembers, “dancing defined me, and when that was stripped from me I went into a deep, dark, depression”. She took up music at high school in Louisville to try and channel her creative ambitions in other directions, but still by her early 20’s troubles with drink, drugs “and bad company” were still dragging her down.

While this was all going on Zoeller had graduated from College, formed a Blues Band and moved to Nashville to see if this might be a career option. It wasn’t, the pull of Yoga, the satisfaction in helping people, was no match for the Nashville music scene, the band was left behind and the next challenge, starting a Yoga Studio, presented itself.

Nashville based Lauren Zoeller in just a few short years has become a top Yoga and Life Coach. She talks to Health & Wellness Magazine on how she chose this path-and what she’ll be talking about in her workshop at the Nashville Health & Wellness Fest, June 1st.

L

auren Zoeller is on a mission and when you read her story, you’ll realize she’s well on the way to successfully achieving that objective not just in and around Nashville, but on a much broader canvass as well.

Like many driven individuals, Zoeller’s energy and determination was founded in disappointment and misfortune. As a youngster she aspired to be a dancer, a professional dancer at that, it was her entire focus until injury struck and she couldn’t continue, it was a devastating

“I knew it wasn’t me, but my dream had been taken away, I’d wake up in the morning look in the mirror and I didn’t recognize the person staring back at me. I had no sense of purpose, I knew something was missing”. For a time there seemed no way out, until one day, after a visit to her therapist she walked past a sign that said: ‘breathe, come inside’.

She had found her way out.

The sign was for a small Yoga studio, Zoeller went in, met the instructor who suggested she take a class there and then. She took up the impromptu offer and almost immediately “felt a weight taken off my shoulders”. The energy and enthusiasm she had poured into dance now found a new outlet.

“For two years I went every day, it helped me heal, it got me off drugs and cultivated a sense of love for myself”, Zoeller explains. Soon she was a fully qualified Yoga trainer and teacher. She also discovered she was not alone in the troubles she had faced. “Many of my students had similar problems, similar questions, but I was unable to answer them”. She needed to find out how.

Zoeller began researching how she could help others with their troubles, with reaching their goals. This meant more learning and training, but this time as a Life Coach. She qualified in six months and now believes: “Yoga uncovers everything, Life Coaching helps you process it”.

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“I had no real plan, it was all trial and error, I did Yoga, Life Coaching but had no Programmes to offer clients. But I listened to them and began to develop my 8 Week Programme for groups and individuals”.

In brief these follow a four step process, Zoeller explains: “Seeding, where we uncover what the problems are and set goals to overcome them.

Second, Rooting, where we uncover their stories that have got them stuck and unable to move on, Third, Growing, where we lay out a road map to help them reach their goals and finally: Blossoming where once we have met the initial set of goals, we set more for the future.

The Group course of 8-10 sessions costs $1500, for individual sessions it’s $2400. And so far it’s proving popular particularly amongst 30-45 year old successful business people, or those that have reached the top of their game, but according to Zoeller, “have spent so much time achieving their personal, or business goals, they’ve forgotten about the rest of their lives. Their relationships are falling apart”.

Zoeller believes that in the process of trying to reach all these goals, other aspects of our lives suffer, even in simple ways, she gives the example of skipping lunch to do more work, to try and be more productive, even though your body is telling you it needs food, or a rest. Ultimately all aspect of your work and

Health & Wellness Interview

home life suffer, she maintains. You have to take care of yourself in order to succeed, and keep thriving.

But is it tougher now than in the past to create and maintain this balance or harmony?

Zoeller suggest a lot of the blame can be put squarely down to our need, reliance, indeed addiction to being in “constant connection with the rest of the World... because of electronics. We are now always connected to someone else, meaning less time connected to yourself. People need to make time just to read a book, turn off the computer, cellphone. You cannot keep depleting yourself...you cannot pour from an empty cup. Electronics will deplete you.”

Unfortunately as a generation brought up with

an ‘addiction’ to being connected, Zoeller doesn’t see the problem going away any time soon. She frequently finds clients are fighting the part of her coaching which suggests they should disconnect, leave the phone in another room and concentrate on themselves for just a few minutes. “Like any addiction, you have to want to change, in this case, be disconnected, you don’t need to be in contact with everyone all the time”. But too many just don’t want to make this change Zoeller admits.

But as you would expect from an entrepreneurial 30 year old, Zoeller isn’t relying on our addiction to cell phones and work stress to be her main source of future business. A book is in the works, more

Workshop Preview

Why a Lack of Work/Life Balance is killing you-and how you can change that in 3 Steps You CANNOT pour from an empty cup.

Discover three steps you can take to guarantee a successful Work-Life Balance.

Lauren will reveal her three step PROVEN formula to balance that will change your life forever.

She’ll discuss: What is work-life Balance. Covering: • Self care gives you ownership of your body and gives you the tools to • Listening is KEY to work-life balance • Results: Increased happiness, heightened performance, deeper • connection in relationships • Why a lack of work life balance will eventually kill you.

Lauren’s 3 Step Strategy to Work-life Balance: STEP 1: FIGURE OUT WHERE YOU’RE STUCK • How do currently you feel? How do you want to feel?

• Where are you lacking balance? What is it costing you?

• Set goals to regain balance – and more…

STEP 2: SET GOALS WITH ACTIONABLE ITEMS TO REGAIN BALANCE • Set a Self Care Schedule • Schedule down time with people who refill your cup • Start a morning routine • Meditation, yoga, journaling, scheduled down time..and more.

STEP 3: ACCOUNTABILITY • Find someone to hold you accountable • Create ZERO room for failure in regaining your health..and more advice.

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speaking engagements, including at the Nashville Health and Wellness Fest – (see side story for more information), moving into the corporate arena and training people to become coaches themselves So helping spread the Zoeller Gospel far and wide. (she’s also helping launch a new dance studio in Nashville as well-Dance Nation West).

Zoeller’s story to date is a fascinating one, and object lesson in 100% self belief, determination and the satisfaction that she isn’t just helping herself, but others as well. Somehow you have to believe that this is just the start of something that could positively effect a lot of people in the future.

More information www.laurenzoeller.com

The Alternative Interview 1. Favorite food? Indian 2. What book are you reading at the moment?

The Healing Self by Deepak Chopra and Dr. Rudolph E. Tanzi 3. What would be your perfect career outside of coaching?

A lead role in several broadway musicals 4. Favorite musician or group? Tedeschi Trucks Band 5. Favorite movie of all time? Little Miss Sunshine 6. Favorite book?

The Universe Has Your Back by Gabby Bernstein 7. If they made a film of your life which actress would you want to play your part? Natalie Portman 8. What is the one thing that can always brighten your day?

Yoga, and my cat Ellie 9. Favorite Quote? “Love is what we were born with.

Fear is what we learned here.” – Marianne Williamson 10. Favorite Nashville restaurant? Taj (My little secret;) 11. Who/what inspires you most and why?

My grandmother. She is no longer with us, but she was and still is my source of inspiration. She loved unconditionally, and I strive to do the same daily.

I am also greatly inspired by Gabrielle Bernstein. She teaches to always choose love over fear. I believe once you can fully grasp that concept, your life flourishes.

12. If you were President for one day, what would be your first ‘Executive Order’? Meditation is offered as a class in every school across America.

Health screening

How a postcard saved my life!

Normally the writer of this story, Sheri Rowney, (pictured) is a regular contributor describing how her LENS therapy and Harmonized Brain Centers has transformed people’s lives. But this article is different, it’s about how a flyer received in the mail from Life Line Screening led her to an amazing series of events, culminating in heart by pass surgery. This is how it all unfolded over just a few short weeks.

L

ife can be full of coincidences; most provoke a feeling of surprise, occasionally a question:, few you can look back on and say..“wow! that saved my life”. This one was truly a miracle.

It all started in September of last year. Up until then 2018 had been pretty uneventful, a productive busy one as my new business had really taken off, our old farmhouse had undergone some final remodeling and we had returned from a lovely vacation in England. All in all everything was looking pretty good.

It was a Saturday when I collected the mail and gave it a cursory glance, the usual collection of bills and flyers, nothing really caught my eye, until a postcard slipped out from the pile and fell to the floor. As I picked it up, I couldn’t help but notice the big bold printing that said “$2500 worth of tests for only $199”. That caught my attention! It was for Life Line Screening and they were offering a series of tests for heart, bone density and cholesterol down at a local church. It sounded like a good deal to me and while I was not experiencing any symptoms or having any health problems, I figured a deal like that was worth it just to get a baseline for the future.

What transpired after that I could not have imagined happening to me in a million years!

I called the number on the card to make an appointment.

The lady who answered expressed surprise that someone of my age (55) should even want to be screened. I replied that as they were just in the local town and it was so reasonably priced, it seemed silly not to, more out of curiosity, than concern for my health.

I went down for my appointment the following week, had a series of tests including a blood draw for cholesterol and glucose, an aortic ultrasound,

a carotid ultrasound, an ultra sound of my heart and a bone density test. The people there were very friendly and professional and I felt very comfortable with what they were doing. It took less than an hour and I was free to go about my day. I left thinking no more about it and completely forgot to look out for the results that would be sent a few days later.

As with all letters containing bad news, the reply from Life Line Screening arrived on a Saturday!

I casually opened the envelope and read the results with increasing horror and disbelief. It wasn’t just bad news, it was awful news. The tests showed that I had elevated cholesterol levels, which didn’t panic me too much as that was a genetic thing in my family. But then it said that I had ‘considerable blockage in my carotid arteries and in my heart arteries and that it was extremely important that I get with my primary physician immediately to discuss the results and continue further treatment’.

I was in shock and disbelief... I felt fine, had no symptoms at all that I knew of. I didn’t smoke, I didn’t have high blood pressure, had never been told there was any indication of a problem with my heart. I spent a panicked weekend researching what I should do and where I should go. I finally decided to call the Cardiology department at Vanderbilt UMC in Nashville.

At 8:00am Monday morning I called and asked who I should contact to get a referral to see them. As I was on the phone explaining my situation, amazingly the lady told me they had a Cardio Clinic, that day, with a spare appointment at 11.00am. The second miracle! I mean who gets in to see a cardiologist at one of the top cardiology facilities in the nation on the same day?

I booked it and with my husband we made the hour long trip to Nashville, still in a state of disbelief 14

this could be happening to me. My appointment was with Dr. See, a doctor I will always hold in high regard for both his professionalism and compassion as I spilled out my story and concerns. He spent over an hour with me, taking the time to read what had been sent to me, get my history and talk to me about what was happening. After his examination, he was perplexed that I had no symptoms based on what the report said and suggested more testing to rule out any problems. He scheduled me for a calcium score that day; a non-invasive CT scan of my heart that would measure the amount of calcified plaque in my coronary arteries. He also wanted to get a nuclear stress test scheduled as well as a repeat ultrasound of my heart and carotid arteries.

Health screening

I left feeling much better in that I back to the table for my ultrasound, was in good hands and the doctor gasping for breath and feeling seemed confident that these awful, I could tell on the faces of tests would give a much better those in the room, something was idea of any problems that may wrong. A doctor was brought in; or may not be brewing. I went my doctor was out that day, and downstairs for the Calcium score she immediately said I needed and was much more relaxed than to get a heart catherization asap.

I had been in days.

This was very overwhelming to me That relaxation didn’t last long and I left there more scared and as the doctor called about two more perplexed than ever before. hours later he was stunned with Me, who had never had a heart the results of my test; they were problem, was scheduled for heart much higher than he expected. surgery in two days!

Guidelines show a “normal” heart On October 18 I went into with no presence of coronary heart Vanderbilt UMC for the heart disease to be less than a 100, and cath. I had a great physician cause for concern to be between assistant that came in and ex100 and 400, my reading was 800! plained the operation which inThe idea that this was all a false volves inserting a minute camera alarm quickly slipped away. on a scope up through your arIn the following days, I went tery from your wrist to the heart. in for my repeat ultrasounds and If the blockage wasn’t too severe they showed considerable plaque they’d pop in a stent (a coil debuildup; just like Life Line’s had signed to open up and keep open It was a flyer like this that led to a series of events culminating in heart by pass surgery. indicated. My insurance company the artery) and we’d be out of refused to pay for the nuclear stress test, (thanks there in no time. She told me I would be awake Blue Cross Blue Shield!) even after Dr. See went for the procedure but wouldn’t feel anything while “As with all letters containing bad they were working. She said there were three sceto bat for me, so he set up an appointment for me to have an ultrasound stress instead. This is where narios; 1) They would find no problem and would news, the reply from Life Line they do a baseline ultrasound of my heart before I be in and out in no time 2) They would find some get on the treadmill and then they hook me up to blockage in one or more arteries and could put the Screening arrived on a Saturday! all sorts of wires and monitor me on the treadmill stent in 3) The blockages would be so severe that I casually opened the envelope until I hit their target at which point I run back to stents could not work and they would have to close the table so they can do another ultrasound while up and refer me to see a surgeon for open heart and read the results with my heart is working at its maximum. Sounded a lot surgery. All those involved seemed to think the soeasier than it was! lution was just a stent or two away. increasing horror and disbelief.

After five minutes of walking, I started to struggle They were wrong! with my breathing; I’d had problems over the last The doctor quickly discovered the blockage was It wasn’t just bad news, it was couple of years with walking any distance and so severe in three arteries that using a stent was awful news.” breathing but had been told I had exercise induced impossible, “sorry but we just can’t do it; words I asthma so I thought that was the problem. As I ran never wanted to hear.

Health screening

The only alternative now was heart bypass surgery, over with. Someone finally came out at about noon hour from that security. But they thought I was and said there had been an emergency that morning ready, so I needed to believe that too. a major procedure, made a little more complicated that took first place and then a case before me had to My biggest problem initially was getting enough because of radiation treatment I had received go so we would still be looking at a few more hours sleep, not being able to lie properly in bed. Frequently 29 years ago when I had cancer. The scars and before I got called in. it was easier in a recliner chair or on a wedge pillow internal damage it had created could cause some Finally at 3.00pm they called my name and before I had bought before surgery but getting more than complications said my cardio surgeon Dr Shah, the I knew it I was on the 5th Floor in bed getting IV’s, two or three hours of sleep was just not possible for doctor Dr. See had referred me to at Vanderbilt. the first couple of weeks. This left me feeling worn washed from head to toe in antiseptic, talking to the He was quick to tell me that the hospital had an out and tired; irritable and frustrated. I found warm anesthesiologist who in the most charming bedside exceptional rate of success; with mortality from this showers to be my best friend as they relaxed me and procedure at about 1%, my complications raising manner explained in detail what would happen made me more comfortable. As a LENS the odds to maybe 2 or 3%. Without the surgery, my impending mortality from “The doctor quickly discovered the blockage was practitioner (Low Energy Neurofeedback), I gave myself some sessions to keep a cardiac event would be much, much so severe in three arteries that using a stent was me from feeling depressed or anxious, higher within five years.

Dr See decided that my operation ranked impossible, “sorry but we just can’t do it; words something that I had read was common as “urgent but one below an emergency” after open heart surgery. Amazingly, by I never wanted to hear.” and should therefore be scheduled as the beginning of the third week things soon as possible, but at my convenience. just started to look up; sleep was better, next. They even put a thin plastic sheet over me that By now it was late October and I was hoping to get I felt more awake and energized; pain had mostly had a tube blowing hot air in it to keep me warm the operation done the following week so I stood a disappeared, I was able to walk for longer periods of and comfortable until we were ready to go. Within chance of being relatively fit for Thanksgiving. But time and I was ready to start cardiac rehab.

45 minutes of being called up from reception I was the first date available was Wednesday November This journey has certainly had its twists and kissing my husband goodbye and being wheeled 7th, two weeks away. turns. It is not one I had ever expected to take. into the Operating Theatre. Whatever they had put Friends and family, including my parents and all While I was in the hospital, I had so many medical in my IV to calm me was some pretty good stuff five of my children from Michigan to Florida made professionals come in and ask me to tell them my because I don’t even remember the ride in! plans to arrive early that week to be there for me story (they had heard it through the grapevine).

My next recollection was waking up in ICU and my and to help support my husband as I went through They’ve all said that little postcard saved my life daughter talking to me and trying to keep me awake the surgery. It felt really strange to have everyone or that my story is truly a miracle. They’re all for an hour; the time required for them to see me coming in; I was so grateful to have them but hated astonished I showed no symptoms with my heart in breathing on my own so they could take me off the the reason for it. We tried to make it a fun, happy the condition that it was. I am strong in my faith respirator. I was so sleepy but she did such a good time but my eye was on the Wednesday and I was and I believe that God gave me all these clues and job keeping me awake as she knew I would want that distracted and nervous. I just wanted time to either that it is my responsibility to share my story so that thing out! I remember asking her questions about my slow down or mover faster; the anticipation was too others can get checked and be made aware of how surgery by spelling it out on the palm of her hand. much. And then on Monday Vanderbilt called to tell and what coronary heart disease can look like. I I was so grateful to get that tube out of my throat. me they would have to reschedule the surgery until am so grateful for everyone that has been a part of The next day, still connected by a dozen tubes and Friday the 9th as Dr. Shah had a heart transplant the journey. My husband, family and friends have wires, they got me out of bed and in a chair. Doctors emergency on Wednesday that took precedence been so supportive and have helped me in any and nurses came and went every few minutes over his schedule. Two more days of waiting and way that they could. All along the way Vanderbilt continually checking the array of monitors that worrying! I made a decision to be grateful that I has not only been amazingly efficient, but the NASA would have been envious of. By the next day, wasn’t considered as urgent as the patient before staff consistently concerned about my welfare, my most of these were removed and I was beginning to me and to pray for the person that needed that understanding of the issues and procedures, and walk with the aid of a walker and I was moved out heart. That helped to calm me down and focus at offering explanations and guidance at every turn. of ICU to a regular room. I was sore and tired but so what was a hand.

And thanks to Life Line Screening for sending me glad to be alive and on the road to recovery. By day We were told to arrive at 8:00 AM at the Vanderbilt the postcard that probably saved my life. three I was on treadmill (twice) and on the morning reception area. We were there a few minutes early as (Editor:You’ll be pleased to know that Sheri of the fourth day after surgery, the doctor the came I usually do; we checked in and waited. And waited. has made such a great recovery she’ll be back in and announced I had met ‘all my goals’ and could And waited. I went from impatience to nervousness working at Harmonized Brain Centers on to resignation to feeling faint from hunger and thirst go home! I had anticipated being there for a week January 2nd. Call 615 331 8762) (I couldn’t have anything by mouth from midnight so this was big news and while I was so excited to For more info on Life Line Screening: the night before and my last real meal had been go home, the fear of leaving the hospital where Call: 800-697-9721 to find a screening near you. at 7:00 PM). I’d done enough worrying, crying, everyone knows what to do and is monitoring my Or visit www.lifelinescreening.com thinking worst case scenarios, I just wanted to get it every move, became very real. I would now be an 16

Memoir writing therapy

Connectedness

The 4 Holistic Health Benefits of Life Story Deborah Wilbrink (pictured) of Perfect Memoirs reveals the benefits of writing one’s life story-for both the author and their friends and relations.

I convinced people to hook up to electricity – they didn’t think they needed it.

God whispered, “You’re going to marry that girl.” I answered, “She’s not my type.”

Our office was the first to use email for a government experiment, before the Internet…

As these Tennesseans wrote their life story they experienced 4 holistic health benefits: identity integrity, connectedness, empowerment, and the big one: Finding the Meaning of Life. Beginning in the 1960s, psychologists have studied the benefits of life story review. Whether you tell, record, or write your memories, such activity inspires “creativity, generativity, spirituality; and…identity exploration and problem-solving,” reported the Berkley Longitudinal Study of Aging (1997).

Identity Integrity: Who Am I? When you re-tell the significant moments of life, you come to terms with your identity. “I never

knew my life was so interesting until I wrote about it!” said one memoir writer. Recalling your life reminds you of who you used to be, assisting with ego integrity. From Scotland’s story groups about soccer to memento road shows in Brentwood, seniors are finding ways to recall their story. One study showed increase in cognitive functioning and lessening of symptoms of depression using ‘reminiscence therapy’. Memory care facilities experiment with personal displays, scrapbooks and stories to assist patients with identity and memory. They are finding this also improves communication between patient and caretaker.

Story makes us more human.

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Preserving your life story leaves a meaningful legacy that provides intergenerational connectedness.

Thaddeus Martin’s memoir detailed woodworking medals, radio, autos, warships, and RV vacations.

Sighing, “That’s the Gist of It,” as he ended his tale, the phrase became the book’s title. At his 99th birthday party, Thad gave copies to his Hendersonville family. Read aloud, excerpts from his memoir later became the highlight of his funeral service.

There are benefits for the receivers of a memoir, too. “Research indicates that grandparents can provide the benefits of better emotional well-bring and identity achievement to their grandchildren and great-grandchildren by writing their life story and sharing it with the family,” says Cheryl Svensson, director of the Birren Center for Autobiographical Studies. “For children, it makes the grandparents more real, helping them talk and relate to the grandparents too.”

At Nashville’s Cane Ridge High School, writing students crafted presentations of life stories of a relative in an older generation. “I never knew that about my uncle,” marveled one, as she read us a story from his days in Vietnam. My Aunt Frances’ story, “I was a Different Child,” about choices made in the early 1960s, was what I used for the project model. Students enjoyed hearing about classmate’s families; reminiscence in groups is an excellent way to introduce people. It combats isolation and promotes self-esteem and selfunderstanding at any age.

Empowerment Franklin, Tennessee author Kimberly Armstrong utilizes the power of life story recall to assist the non-profit Dress for Success program. “I ask women to write about themselves and their accomplishments through a series of questions.

When they remember the times they were strong and successful, it sets a great tone for getting back into the workforce.” Reminiscence professionals call this “changing the narrative.” Recalling triumphs builds a path for more victories to follow.

Psychologists have been studying the benefits of life recall since the early 1960s with traumatized soldiers, rape victims, and the severely depressed, with encouraging results.

Memoir Writing Therapy

Life reminiscence is a tool for understanding one’s life and making meaning of it.

Finding the Meaning of Life “I can see the miracles in my life more clearly,” said Robert, a retired economist from Kentucky whose California daughter encouraged him to write his memoir. “I feel a great peace now that I’ve written my story,” he says. Robert’s book tells of his impactful career and positive life choices despite the influence of an alcoholic father. “Never give up on love,” was his conclusion. Considering and preserving life story transmits wisdom learned throughout a lifetime. A life review gives new significance and meaning to life. Conclusions are unique to each person.

“Life reminiscence is a tool for understanding one’s life and making meaning of it,” reported a 2018 Reminiscence and Life Review Conference speaker who assists hospice patients with life review.

“The dying want connection, want to know the worth of their lives; they want communication.

‘I want to speak my truth and my truth be heard,’ said one hospice patient.” Professional end-of-life reminiscence using a few significant questions can alleviate suffering, if not pain.

Local life-story-telling groups and events, memoir writing workshops; and professional ghostwriters, personal historians, and some

therapists facilitate the telling and recording of your life story. As a ghostwriter who has helped with more than 25 books for seniors and their family, I have learned one surety: The time to tell is now.

Deborah Wilbrink is a personal historian, ghostwriter and speaker who specializes in saving life stories in heritage memoir and family history books. Contact her at deb@perfectmemoirs.com or 615-417-8424.

Benefits in this story are research-based and borne out by the author’s anecdotal experience.

Cancer

How to combat the effects of ‘Chemo Fog’ and other Cancer treatment problems Post Cancer treatments can not just be physically challenging, they can effect your mental well being as well. Sheri Rowney, a cancer survivor her self, looks at one no drug treatment that has worked for many-LENS Neurofeedback

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ne of the many side effects of chemotherapy that is often missed when preparing the patient for what they can expect is ‘chemo fog’. Chemo fog is a very real, very persistent problem that can occur both during and after chemo treatments.

While there isn’t a specific known cause of chemo fog, it is thought to be a combination of the stress of the patient during a difficult time as well as the cocktail of drugs that are passed through the blood system and ultimately to the brain that may cause the fogginess, forgetfulness, lack of concentration and confusion. Chemo patients young and old often have difficulties finding the right words at times, multi-tasking, remembering simple things and feeling disorganized and fatigued. This can be very annoying and even scary if the patient isn’t aware that this can be considered a “normal” symptom. In severe cases, chemo fog can be enough to keep a person from returning to work or completing daily activities that they previously had no problem doing. Chemo fog can continue beyond the end of treatment and while most people report a significant difference within a few weeks after completion of chemotherapy, others continue to struggle with the difficulties associated with the Chemo fog for a long time.

Along with chemo fog, recovering patients can also struggle with depression and anxiety. With all the changes that happen when a cancer diagnosis is made, it is not unrealistic for the patient to struggle with feeling overwhelmed and underprepared for the medical journey facing them. Anxiety occurs

when fearing the unknown; worrying about the effects of chemo, worrying about the chances of a full remission, wondering if and when normalcy will return. These concerns, combined with some of the medications, can manifest a feeling of being out of control. Sleeplessness, pounding in the chest, sweats, fearful feelings are very real symptoms of anxiety. It can feel impossible to live a “normal” life when anxiety is dominating the thought process.

Depression can also creep in during this stressful time as well. Chemotherapy can be exhausting, leaving the patient feeling tired and ill. Eating and exercising may not be normal so the body doesn’t feel energized and motivation can be difficult.

Thoughts and feelings may be different than ever before. To be faced with a life or death disease is not anything anyone expects to have to face in their life time and can mentally drain what is normally a positive, upbeat person. Plans are put on hold, the future can feel uncertain, and the feeling of helplessness can feel devastating. Depression can present as feeling tired all the time, thinking sad or dark thoughts, not seeing a positive outcome to the situation. It can often be difficult to verbalize these feelings and that can make a person feel even more hopeless. It can be difficult to remember that this is a short term situation aimed at a long term goal of being healthy and happy once again.

Low Energy Neurofeedback (LENS) has been shown to have a very positive effect on chemo fog, anxiety and depression. By using a very low radio

frequency to the dominant brain waves, LENS can help the brain run more effectively and efficiently.

Low Energy Neurofeedback also helps the vascular function in the brain, allowing better blood flow which in turns helps flush the brain of toxins that may have accumulated during treatment, leaving the patient feeling better able to focus, make better decisions and concentrate more effectively. LENS is also great for better sleep, reducing headaches and feeling more energized, problems that often accompany the cancer patient. It is a painless, relaxing and easy treatment that just takes a few minutes a week to feel better and more prepared for what’s ahead.

Harmonized Brain Centers provides LENS to clients with Anxiety, Depression, Migraines, ADHD, Sleep problems, PTSD and other issues that are keeping them from leading the full, productive life they deserve. Shouldn’t you give it a try? Give us a call for a free consultation at (615) 331 8762

Motivation

Why Are You Doing This?

Many of us start the New Year with the best of ambitions of lose, weight, get fit, or generally improve our health. But it’s so easy for your best of intentions to be derailed. Bruce Gust from Loose Cannon Fitness offers some advice when the going gets tough.

this?” In that moment, if the prevailing justification for getting up is simply to gratify yourself, your subconscious is inclined to reason that it’s a lot easier to do that by staying bed than it is to go exercise. And then when you’re entertaining the thought of helping yourself to another serving of dessert, if the only thing holding you back is an opportunity to make yourself feel better, again, you can do that without having to perspire.

Makes sense, doesn’t it?

I remember being really intrigued.

I’m a Junior in High School and I’m listening to one of the guys who was on the Varsity Wrestling team talk about how he wasn’t eating anything that day in preparation for his meet that was happening later that afternoon.

As I think back, it’s even more impressive given the way teenage athletes typically eat 24/7.

Thing was, this wrestler wasn’t concerned about how he looked in his uniform. What drove his resolve to reign in his caloric intake was to increase his chances of getting paired with someone who weighed the same but may not be as strong. Given the prospect of winning his match and hearing the cheers of the crowd, forgoing a few meals wasn’t that big of a sacrifice.

It makes a difference, doesn’t it?

When you’ve got something beyond yourself to inspire you and keep you focused, you wind up accomplishing more than you might otherwise.

When you ask a person, “Why do you want to get in shape?” they’ll typically respond by saying that they want to look better, they want to feel better and they want to perform better. All of these are very common and very healthy. But contained within those thought processes is a basic desire to gratify one’s self. That’s not a bad thing, necessarily and, granted, wanting to improve yourself is a noble sentiment.

But… When that alarm goes off and you’re pulling yourself out of a deep sleep to go work out, your subconscious kicks in and it asks, “Why am I doing 20

As you put together your New Year’s resolution for getting in shape, make a point of establishing a reason for what you’re doing that goes beyond your own vanity. Again, wanting to be healthy and enjoying a more positive experience when you look in the mirror is not “selfish,” but you want a diesel engine moving you through moments of temptation and not a gentle breeze.

What those reasons may be will vary depending on your personal paradigm. For me, I want to set a good example for my family as well as my students. You can’t very well be advocating healthy choices if you’re not making those choices yourself. Another example is to align yourself with a group of like-minded individuals, each of whom have set a personal goal that they have to demonstrate by a certain date. Or you might determine to run a 5K or attend a Boot Camp workout class.

Whatever you do, establish a strategy that involves other people and incentives that are both motivating and compelling so you’re not working out by yourself, for yourself and answering to no one other than yourself.

Why are you doing this?

That’s the question you want to be able to answer with something compelling and substantial. That’s what’s going to get you past those things that would otherwise distract you and that’s the kind of foundation upon which you can build the kind of success that inspires and endures.

Go get ‘em!

Muscularchristianityonline.com Loosecannonfitness.com

Healthy Homes

How Healthy is your Home?

Here in two articles we look at different parts of your home and where potential health dangers could hide, Cedrina Calder, M.D. (pictured) first looks at the hidden and organic hazards.

W

inter is here, and people are spending more time at home to escape the cold weather outdoors. According to the Environmental Protection Agency, the average American spends most of their time indoors. About 70% of indoor time is spent at home, so you can imagine how much more this increases during the colder months. People tend to think of their home as a haven. But‌is it safe? No, not if you don’t take the proper steps to ensure that it is. Your home environment can put you at risk for illness and injury. It is important that the necessary steps are taken to make it as healthy as possible. Take a look at these common home hazards and what can be done to address them.

Moisture

The problem: Normally, mold grows outdoors but it can grow indoors if there is enough moisture inside to grow. Indoor mold is a health hazard because mold releases tiny airborne particles. Inhaling or touching mold particles can cause allergic reactions and breathing problems in adults and children. Reactions include itchy or red eyes, sneezing, runny nose, coughing, wheezing, and skin rash. Mold can also worsen asthma symptoms and cause attacks.

The solution: To address a mold problem, clean up mold and control moisture inside the home. For small areas, you can remove mold yourself using soap and water or a household mold cleaner. Call a professional if the mold covers a large area, is due to extensive water damage or involves the heating and cooling system.

Always address moisture right away. Clean up water spills immediately and fix any water leaks.

Quickly dry wet or damp areas. Keep the indoor humidity level below 60%. Vent dryers to the outside. If necessary, use air conditioning and/or a dehumidifier. Clean air conditioning drip pans and make sure drain lines are open and flowing. Open windows and use vent (bathroom) and exhaust (kitchen) fans when showering, cooking, and using the dishwasher.

Dust Mites

The problem: The buildup of dirt and dust causes allergies, breathing problems and can worsen asthma. Allergens that trigger these problems are most commonly from dust mites. Dust mites are tiny bugs that live in carpet, furniture, fabric, and bedding.

They feed off dirt and moisture. Exposure to the feces or the mite itself can cause allergic reactions.

The solution: Regularly vacuum carpeting and upholstered furniture. Wash bed linens and toys made of fabric in hot water. Use dust-proof pillow and mattress cases. Keep indoor humidity low.

Pests

The problem: In addition to being a nuisance, pests can cause health problems. Exposure to roaches and mice has been shown to increase asthma attacks in children. Roach particles and feces collect in dust causing allergic reactions. Mice can carry disease and their urine can cause allergic reactions.

The solution: Keep pests out by sealing any holes or cracks. Limit the availability of water or food which they need to live. Clean up water spills, food spills, crumbs, and grease. Wash dishes right away. Keep your home clean. Keep trash in a covered container and empty it regularly. Store pet food in a sealed container. If possible, avoid use of pesticides and poisons, and use traps instead.

Safety Hazards

The problem: Older adults and children are affected the most by household injuries. Common household 21

injuries include falls, fires, burns, poisoning, choking, suffocation, and drowning. Using household products like cleaning products and pesticides may cause eye, nose, or throat irritation, breathing problems, or even cancers and death in some cases.

The solution: Household injuries are preventable by first recognizing any potential safety hazards and then addressing them. To prevent falls, use handrails, keep floors clear and in good repair, and use assistive walking devices if needed. Install and maintain smoke detectors and carbon monoxide detectors. Keep a fire extinguisher accessible. Use all products according to the label. Do not use pesticides labeled for outdoors inside the home. Keep your house well-ventilated when using chemical products. Do not mix any products unless instructed by the label. NEVER mix bleach and ammonia or Liquid Plumber and Drano. These two combinations create a toxic gas that can cause death.

Keep children safe. Use baby gates in doorways and staircases. Use electrical outlet safety plugs around children. Store chemicals away from children in cabinets that are child-proof. Supervise children at all times. Check water temperature before bathing a child. Test children for lead. Clean toys and clean up paint chips to prevent possible ingestion of lead. Keep guns and ammunition separate and locked up. Do not buy toys with small parts that could potentially cause choking.

Poor Ventilation

The problem: Poor ventilation decreases the quality of indoor air by increasing levels of air pollutants inside the home. Sources of pollutants are mold, dust, pet dander, chemicals, gases like radon or carbon monoxide, and secondhand smoke. Exposure to these pollutants can cause headaches, dizziness, nausea, irritation of the eyes and airways, allergic reactions or asthma, breathing problems, and some can cause cancer.

The solution: Maintaining good air quality is important for everyone, especially those with asthma, allergies or lung disease. Keep your home clean by sweeping, mopping, and dusting. Change the air filter for your Heating, Ventilation, and Cooling (HVAC) system regularly. Clean dust from vents. Clean up pet hair. Avoid smoking indoors.

To learn more about healthy homes, visit the Tennessee Department of Health website: https://www.tn.gov/healthyhomes About the author: Dr. Cedrina Calder is a medical doctor and fitness guru. She specializes in Preventive Medicine and is currently completing her residency training and Master of Science in Public Health degree at Meharry Medical College in Nashville, Tennessee.

Healthy Home

What’s in all those purchased products?

Regular Contributor Emily Cardell (pictured) looks at the products that you have bought (or inherited when you bought your house) and the often chemical dangers they contain.

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hen you take a moment to consider how you can improve your health, what comes to mind?

Most likely, your immediate thoughts gravitate towards your nutrition and exercise habits. But what about the overall health of your home? Here are some quick, eye-opening ways to keep the rooms that make up your home clean and healthy, courtesy of EWG’s Healthy Living Checklist!

Kitchen • Cook with cast iron, stainless steel or glass instead of non-stick cookware. Non-stick cookware release toxic fumes when overheated.

• Use glass instead of plastic. And whatever you do, never microwave food in plastic containers. If you use plastic, go for BPA-free.

• Filter your tap water. Check out EWG’s online tap water quality base for local contaminants. This will help you purchase the right filter for the removal of the contaminants.

• Do not re use plastic water bottles. Opt for a reusable stainless steel bottle instead.

• Use iodized salt iodine is necessary to maintain healthy thyroid function.

• Eat organic produce when you can.

• Cook using fresh or frozen food whenever you can. Most canned foods are lined with BPA, a toxic chemical that makes its way into the food.

Bathrooms • Do not use air fresheners. They contain a ton of toxic chemicals, which therefore contaminate the air you breathe.

• Since we do not know what is in a “fragrance”, choose fragrance-free when it comes to your personal-care products.

Laundry Room • Choose green-certified products whenever possible.

• Use products that list all of their ingredients. Most don’t, but they should. You have a right to know.

Support the companies that care about what they put into their products.

• Most homes can be safely cleaned with a few nontoxic ingredients: vinegar (it’s anti-bacterial), baking soda, water, a HEPA vacuum, microfiber mops and cloths – and some elbow grease!

• Skip laundry products you don’t need, like dryer sheets, fabric softener, and chlorine bleach. All Around the House.

• If your home was built before 1978, it most likely contains lead paint. When repainting, use a wet sanding technique to reduce dust, choose low VOC paints and always paint with the windows open for good ventilation.

• Do not use compact fluorescent light bulbs! They contain mercury and should be handled and disposed of with care.

• Do you have a playground set, picnic table or a wood deck? Those made before 2005 likely contain arsenic. Test to confirm and either replace with safer wood or reduce your exposure by sealing it.

Carpets • The chemicals and materials used to make the carpets and pads beneath them, including plastics, wool that’s laden with fungicides, synthetic rubber that may contain endocrine-disrupting phthalates, toxic dyes, and chemicals that are meant to repel flame, water, and stains.

• The materials used in the carpet installation process, including glues and other adhesives that contain formaldehyde and a range of VOCs that off-gas into the home environment.

• When buying new carpets look at brands such as Earth Weave, Nature’s Carpet and Unique Carpets.

For more tips, make sure to check out EWG’s Healthy Home Guide.

Final Suggestions:

Get an air purifier. After all, the first step to good health is to make sure you breathe in clean air.

Switch to soy candles. Scented candles may smell nice, but they emit potentially hazardous chemicals.

Vegetable-based options such as 100 percent soy candles don’t produce those harmful chemicals, so opt for those instead.

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10 Ways to Keep Your Kitchen Eco-Friendly 1. Lighting. Make the switch to energy-efficient lighting, including fluorescent and compact fluorescent bulbs; they use 25 to 85 percent less energy than incandescent bulbs. On average fluorescent bulbs run about $2 per bulb, whereas traditional incandescent bulbs will only cost you $1, but can save you countless dollars over the years thanks to their extra long lifespan.

2. Opt for a power strip. Using a power strip in the kitchen allows you to keep multiple countertop appliances grouped together for easy turn-off when you leave the house.

3. Dispose of disposables. Ditch the paper towels and disposable wipes, and opt for reusable towels and rags that can be easily thrown in with the laundry.

4. Flip your fridge. When upgrading appliances, consider appliances that are an Energy Star certified model. Older refrigerator models use twice as much energy, as new Energy Star refrigerators. According to the U.S. Department of Energy, “You can save more than $270 over the next five years and reduce your carbon footprint by 3,600 pounds when replacing an older refrigerator with one that’s earned the Energy Star.”

5. The facelift. Remodeling a kitchen doesn’t always mean out with the old, and in with the new. Consider working with what you already have, opting to refresh rather than replace. Updated hardware for your cabinets, combined with a fresh coat of paint can modernize your kitchen without producing massive amounts of landfill waste.

6. Recycled materials. If remodeling is a must, consider buying lightly used cabinetry and countertops, or products made from recycled materials. Lightly used choices can be freshened up with a coat of paint and cut costs.

7. Build better cabinets with eco-friendly finishes.

When installing new kitchen cabinets, choose a cabinetry manufacturer that uses eco-friendly finishes like Serenade Cabinetry.

The typical varnish used on cabinetry does not fully cure for several weeks and continues off-gassing in your home, which can lead to long-term health issues. Serenade Cabinetry uses a water-based finish that is 100 percent cured when coming off their finishing line and entering your home. Their water-based finish is healthier for you and the environment than a traditional, solvent-based finish.

Not only does Serenade recycle all plastic used in the manufacturing plant, but they also resell their wood chips to waste management companies.

8. Cover up the compost. Retrofit your cabinets with recycling bins to make disposal easy and convenient. Available as a partner through Serenade Cabinetry, Rev-A-Shelf is a supplier of accessories for your cabinets, including handy recycling stations that pull out for easy access. Who says recycling can’t be pretty?

9. No new plastic. Make the switch from plastic Tupperware and storage containers, to glass; it’s better for the environment and your health. Plastic releases chemicals over time, and into your food.

10. Use recycled wood. Reclaimed wood is a beautiful flooring option, and can be installed in skinny or wide planks depending on your personal preference. Not to mention, it’s softer on the feet!

Courtesy: Liz McCormick for Dead Horse Branding, deadhorsebranding.com

Winter Events

8Events

Healthy

The cold chill of winter weather may leave you feeling like hibernating all season long, but why when you can have fun and stay fit with these 8 health-focused events happening around Nashville!? Lindsey Joe of the Meal Planning Method offers her suggestions to start the year in healthy mode.

Urban Adventure Quest Nashville

Winter

Worth Going to in Nashville

(January 1 - February 10) Turn Nashville into a giant game board with this fun scavenger hunt adventure.

Combine the excitement of the Amazing Race with a 3-hour city tour. Start when you want and play at your own pace - all you need is a smartphone!

Link: https://www.urbanadventurequest.com/tours/things-to-do/nashville/ default.aspx

Amanda Cohen x Butcher & Bee (January 10) B&B is collaborating on a vegetable-centric menu for one amazing night only with the award winning chef, Amanda Cohen of Dirt Candy (the first vegetable-focused restaurant in New York City). Book your reservation today!

Link: https://butcherandbee.com/events/ amanda-cohen-dirt-candy-x-butcher-bee-50312317496

Winter Events

Battle of the Bulge: GoRuck Light

2019 Allstate Hot Chocolate 15k/5k

(January 19)

(February 16) Join America’s Sweetest Race in February. You can look forward to a post-race party where you’ll enjoy music, hot chocolate merchandise, and a finisher’s mugs filled with hot chocolate, chocolate fondue, and tasty dippable treats!

In honor of the historic “Battle of the Bulge” of WWII, evoke the spirit, fortitude, mental, and physical challenges that American soldiers endured by taking on this 4-5 hour physical challenge led by a Special Forces Cadre.

Link: https://www.hotchocolate15k.com/nashville

Link: https://www.goruck.com/event-13940

Zoo Run Run

Metro Parks Health Fair

(January 26)

(February 23)

Join the herd at this year’s family-friendly Zoo Run Run! This winter race takes runners and walkers on a 5K adventure throughout the Zoo’s property, including areas not available to the public.

This is the 1st Annual Metro Parks Health Fair that will showcase the various fitness programs and classes Metro Parks and Recreation has to offer! There will also be tasting stations with healthy cooking and fitness class demonstrations.

Link: https://www.nashvillezoo.org/upcoming-events/entry/ zoo-run-run/instance/1-26-2019 Link: https://www.nashville.gov/ News-Media/Calendar-of-Events/ Event-Details/ID/9917/begin/2-23-2019/Metro-Parks-HealthFair.aspx

Nashville Run & Tri Expo (January 27) Whether you’re an accomplished triathlete or just getting started with running, the Nashville Run & Tri Expo will leave you inspired to do and be more. Their mission is to connect people in the fitness community and equip them with the knowledge and tools they need to succeed!

About the author: Lindsey 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. Lindsey is passionate about helping people ignite the healthy that makes them happy and you can follow all her food-filled adventures at @themealplanningmethod!

Link: https://runandtriexpo.com/

Salt Cave Yoga (January 9, 23, February 6, 20) In this special winter yoga series in the Salt Cave guided by Molly Upchurch, you will dive deep into nourishing and restorative yoga practices. Be immersed in the therapeutic benefits of the salt air and surround yourself with the magical pink glow of the cave!

Kula Collective

YOGA TEACHER TRAININGS, CONTINUING EDUCATION & TRANSFORMATIONAL RETREATS

$100 OFF DISCOUNT CODE: NASHvILLE Seven Springs Holistic Retreat Center in the foothills of the Smoky Mountains Global Locations: Bali, Belize, Costa Rica, Guatemala, Mexico, Peru & Thailand

Link: https://www.facebook.com/ events/717343431962170

THEKULACOLLECTIVE.COM 24

Handling Stress

How to create (and keep) self-care habits With some help from some local expert Influencers, Linsdey Joe (pictured) of the Meal Planning Method suggest some ways to cope to the daily stresses we all face.

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et’s be real, when life gets tough, many of us don’t respond by making lemonade out of lemons.

Instead, we might fall back on some unhealthy habits that aren’t exactly the best for our self-care. (For example, consuming too much caffeine, binging on TV, drinking in excess, emotionally eating, ignoring the issue(s), etc.) What’s important to realize is that stressful situations themselves aren’t the problem.

The issue rather, is the way we react to those stressful situations. And if we find that we respond to these situations in the same way over and over again, it becomes a habit. But the good news is that you CAN find ways to react to your stressors in new and healthier ways. Here’s some self-care advice from a few Nashville-area health and wellness influencers.

• Squeeze in something small. “I get short burst training bodyweight exercise sessions in, doing things like push-ups, planks and bodyweight squats. I pack immune-boosting supplements when I travel, including bone broth protein, vitamin D, probiotics and herbs like astragalus.”

– Josh Axe, DC, DNM, CNS, Founder of DrAxe.com and Co-Founder of Ancient Nutrition

• Say no to things that don’t serve you.

“I believe there is a misconception about SelfCare. In many ways it has been deduced to bubble baths and face masks where the reality is selfcare is so much more. Self Care is not seducing yourself with luxury and gifts, it is mindfully listening, respecting and honoring your body, mind and spirit. It is developing a relationship with yourself where if something hurts, feels off, or needs attention, you ask questions and take steps to fix it – just as you would for a friend or loved one. Self-Care is the backbone of self love.

Although I practice (and it does take practice) self care in many ways, the most transformative has been learning to say no to the things that don’t serve me, respect my goal, or offer me growth. As a recovering people-pleaser this was a hard one, but learning where my limits are and prioritizing my time for things that bring value to my life has been a game changer.” – Allison Avalon, Founder of The Care Kit • Treat yourself to self-care daily. “Without realizing it, I developed a self-care habit a year and a half ago when I became obsessed with matcha potions and mushroom coffees. Now each morning is dedicated to self-care as I create my adaptogen-filled matcha or coffee. I make sure to turn off all devices and really get lost in the process. Self-care, just like any habit, becomes easier with practice.” – Tiffany Napper, Yoga Teacher and Founder of Whitespace and Wellness • Show yourself self-care with your significant other. “As a couple, I think our best form of self-care is quality time. We made cupcakes for our 2 year anniversary, but most of the time, all that matters is simply making the plans to show some effort and thoughtfulness 25

and, of course, putting down our phones and computers. Watching a movie or a game that we both can enjoy during dinner or sitting together and reading before bedtime. Quality time comes at (usually athletic) events, whether it be hiking or spectating a local competition. But even just a drive in the car with good conversation can scratch a much needed “self-care” itch.” – Ryan Freebing and Lindsay Miller of Nashville Fit Magazine • Set boundaries to be your best self. “One of the ways I make sure to get self-care each week is to not do anything work-related on Saturdays.

It’s a personal boundary I set for myself many years ago when I wasn’t feeling well-rested and rejuvenated come Mondays. For anyone pursuing passions outside of their full-time career, it can feel like you’re on-the-go constantly! By allowing myself to enjoy a full day to do whatever I please – whether it’s trying a new fitness studio in town, taking my time making a new recipe, or having a Harry Potter movie marathon – I’m ready to take on the busy work week like a boss!” – Lindsey Joe, RDN LDN, Founder of The Meal Planning Method There really is no right or wrong when it comes to giving yourself the needed time and attention your body craves and that you deserve. Commit to more self-care now to keep your stress levels in check in the new year!

About the author: Lindsey is a Registered Dietitian Nutritionist from Nashville, TN. Lindsey is passionate about helping people ignite the healthy that makes them happy and you can follow all her food-filled adventures at @themealplanningmethod!

Winter Depression

How to cope with the Winter blues and Holidays Emily Arnold (pictured) from the Conway Clinic offer some practical advice on how to recognize the signs of the Winter Blues (sometimes called S.A.D) and manage those long, cold, Winter days.

What can a person do who is affected by this?

Well, we all know the word, HEALTHY. Living a healthy lifestyle can help alleviate seasonal affect symptoms as well as have us in the right direction instead of steering us down the wrong path. When people get depressed, some turn to drinking or illicit substances but in reality, they are only a temporary fix. We all know these combined can lead us to jail or deceased if we aren’t careful. Always remember, a calm mind brings inner strength and self-confidence, so that’s very important for good health both mentally and physically. Well, you are probably wondering, how do I know I have symptoms? These are all questions we want to know the answers to and we do know, we sometimes just live busy lives and don’t “have time” to actually take care of ourselves when needed.

What do the symptoms of depression or anxiety look or feel like?

• Feeling of being overwhelmed • Loss of appetite or increased appetite (everyone is different) • Lack of motivation • Lack of desire in life • Increased sleep patterns or decreased sleep (depending on the individual)

A 15-20 minute two or three times a week walk is good just to help get you up and moving and mind and mood to feeling better.

• Gastrointestinal issues

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• Inability to stay focused or concentrate

any people are saying, “I love this time of year!” while others are dreading Christmas as well as the cold, wintry months with short days and long, dark hours. The holidays and winter months can be difficult for those with addiction or mental health issues. Many people are triggered during this time of year. From stressful situations with family or finance encounters to being exposed to substances like opiates or alcohol at parties, or even the cold weather keeping you indoors can lead to an increase

• Increased number of headaches

in feelings of anxiety, depression, or increased substance use. Many people get what is called “Seasonal Affect Disorder” which is usually said to occur in late fall throughout the winter months and usually dissipates in the spring and summer months.

It is a subtype of major depression and the specific causes remain unknown. It is a decrease in serotonin, which is a chemical in the brain that affects our mood. Serotonin levels also decrease with reduction in Vitamin D and sunlight, triggering depression.

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• Increased days of missing work or being late • Feeling low more days out of the week than not • Increased crying episodes • Thoughts of self-harm or suicide • Feeling hopeless and worthless • Easily agitated or irritable

Winter Depression

How do I know if my depression has affected my substance use to get out of control?

• Have you lost interest in things you used to enjoy doing?

• Are you able to maintain a job?

• Are you capable of paying your bills?

• Are you experiencing health problems because of you substance use?

• Do you have any withdrawal symptoms? (vomiting, shakes, diarrhea, and nausea) What are the best ways to cope with these challenges during the holidays as well as during the winter blues? There are several options which weren’t developed overnight just like addiction and mental health symptoms weren’t. Every individual is different as well as their coping skills. We all have different methods of self-improvement. Here are a few tips to help assist/ guide you through the winter blues and/or Holidays: • Get plenty of rest. Most people need at least 8 hours of sleep.

• Exercise is important. A 15-20 minute two-three times a week walk is good just to help get you up and moving and mind and mood to feeling better. Endorphins are released in the brain when exercise occurs.

• Set Boundaries. Know when to say “No.” Don’t feel like you are super woman or super man and can help everyone all the time.

Take time to relax.

• Talk to your loved ones or be around positive people. Most loved ones don’t know you are suffering and if they do, they are not sure where to turn for help. It can be scary to them due to not knowing your reaction, so take this time and talk with them and give them reassurance that you are doing well or that you just want to be there for them.

• Find time for mindfulness. Meditating is important. There is a three minute breathing exercise, let go of all thoughts in your head, relax, and let go of tasks you are to be doing or things that need to be done.

• Be Patient.

• Seek outside help. It is important to talk to someone about your problems. I know the stigma is out there, but even as a professional, we all need to seek professional help at times. It is important to balance out treatment and break the stigma that is looming around us.

If you or a loved one are suffering from substance abuse, or have a co-occurring disorder, be proactive and seek help to assist you in alleviating and managing symptoms before they worsen.

About the author: Emily Arnold has her Master’s degree in Psychology and is a National Board Certified Counselor. She currently is employed at The Conway Clinic as a counselor. For more information on how we can help you with opiate addiction, please call 731-695-2532 or 731-693-2013.

New Year Resolutions

Make a Choice in this New Year As we begin 2019, many people create resolutions for the year. However it is reported that over thirty-five percent of the people will end up breaking them by the end of January. One reason for breaking the resolutions is that it is difficult to stay motivated despite our best intentions.

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egular contributor Sadhguru, yogi, mystic and the foremost authority on yoga, explains that there is no need for resolutions to make ourselves more joyful, as joy is our natural inclination. By keeping accounts, we can track whether we are moving towards or away from establishing joy as an ambiance for our lives.

Sadhguru:

The most beautiful thing about time is that whether you do something or nothing, whether you are joyful or miserable, it passes by. No matter who you are or how you are, it passes at the same speed for everyone.

It is just that our experience of time varies depending upon how intensely we live or how slack we are. If you are very slack with life, it looks like time is passing by very slowly. If you are very intense, time just flies by. But in reality, time is happening to all of us at the same pace.

If you look at life in its full depth and dimension, life is a certain amount of space. If you look at life in a linear fashion, life is a certain amount of time. If you look at life from your psychological perspective, life is a certain number of problems. Every day I meet all sorts of people – thousands of them. The variety of problems they have is unbelievable. Birth is a problem, death is a problem, and in between there are a series of problems. Now, a new year has come. This is a choice that you have to make: are you going to invest your thought, emotion and energy towards making up problems or creating solutions? This does not mean you have to take a resolution to stop creating problems.

There is no need to make any resolutions.

You make a resolution because you want to do

something you are not naturally inclined towards.

But the simple thing is, are you naturally inclined to be joyful or miserable? Think about when you were a child – you were joyful. Someone had to make you unhappy. The natural inclination of life is for pleasantness and exuberance.

So how joyful shall you be in the coming year?

Just keep accounts. Many people who are in business think they should keep accounts only for the sake of the Income Tax. No, you keep accounts because otherwise you do not know whether you are making a profit or a loss. To know whether you are moving forward or backwards, you need an account book.

So why don’t you keep an account book? Just check at the end of the day, “Am I a little more joyful today than yesterday?” If you had done this since you were five years of age, you would have been ecstatic by now. Every day, every month, just keep accounts, “Am I becoming more joyful or less joyful?” There are only two things to keep track of – how joyful you are and how much joy you give to people around you.

You can keep accounts of this. People are keeping accounts of their money, as if they are going to carry it with them forever. But the real wealth of life is 28

how joyful you are, how wonderful and profound your experience of life is. Joy is not a goal by itself, but it is a necessary ambiance for life. If you do not set this one ambiance, then whatever you have will go waste. You may have health, but that will go waste because there are more people on this planet who are healthy and miserable than unhealthy and miserable. This is our time on this planet. What are we going to do? Are we going to make this into an exuberant, joyful, wonderful planet, or are we going to make this into a miserable, horrible one? We are free to do this either way – the choice is yours.

Sadhguru will be personally offering Inner Engineering Completion Spring 2019 in Los Angeles, March 30-31 and in Philadelphia, April 27-28.

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 IECSupport@innerengineering.com

Treatment for Neuropathy

At the forefront of our treatment regimen is the use of an infrared diode device, also known as low-level light therapy, photon therapy or photo therapy. This therapy outputs infrared light ranging in wavelength from 430-880nm. The best wavelengths to use are infrared, specifically the narrower wavelengths in the near infrared (NIR) band centering around 900 nm. When used appropriately on the affected are, these lights promote the release of nitric oxide from the endothelial cells, increase local blood flow and stimulating angiogenesis.

Do you have these symptoms of Neuropathy?

Dr Sharon Roth of Roth Wellness looks at the symptoms of Neuropathy, and how they can be treated without using drugs or surgery.

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o you suffer with: Numbness, Burning, Tingling, Pain or Balance issues? Many of our patients with Neuropathy feel like their feet are standing on nails or tacks. Peripheral Neuropathy is a condition affecting more than 30 million American, and the condition is growing rapidly. In our clinics across the country, we have developed a precise and effective system treating peripheral Neuropathy. This program is helping thousands of people across the US with the debilitating condition.

The interventions and technology we use are designed to address the multiple factors that can contribute to the development of Neuropathy, and provide ongoing relief for our patients.

Given that peripheral Neuropathy almost always has a vascular component the first group of therapies we utilize are designed to improve nitric oxide production, nerve re-education, angiogenesis, and increase circulation to the extremities.

When we can improve the underlying blood supply to the peripheral nerves as well as address the centrally mediated pain, patients experience substantial decreases in pain, increased balance, and diminished numbness/tingling that is all too common with Neuropathy. We have a uniquesystem where you will only have to come in the office 1x/week for a period of time, while gaining independence from your Neuropathy Condition.

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A double-blind, randomized, placebo controlled study published in the Journal Diabetes Care (with the plantar surface of the diabetic foot), found remarkable improvements in balance following a course of infrared therapy. At the beginning of the study, 90% of subjects reported substantial balance issue; after treatment this declined to only 17%.

Another study published in 2006 found a 78% reduction I falls and a 72% increase in activities of daily living. The rate of wound incidence in diabetic peripheral neuropathy also dramatically decreased with the administration of this therapy. One study found the rate of new diabetic foot wounds to be 1.5% in the treatment group vs. the national average of 7.3%. This results in a substantial cost savings as well as a reduction in patient risk due to wound healing complications. As promising as the results of infrared treatment as a monotherapy may be, we have seen more comprehensive results with the addition of several other therapies.

Electrical stimulation with the ReBuilder: Peripheral neuropathy is primarily a nerve problem. The primary tool we use is the ReBuilder, a unique electrical stimulation device that opens the nerve paths, reeducated the nerves, remmineralizes the synaptic junctions between the nerve cells and treats all the nerves from the toes, up the leg, across the central nervous system and peripheral nervous system synaptic junctions, and then down the other leg. This device is currently used at The Cancer Treatment Centers of America and has been for more than 15 years exclusively and they have reported a 93 percent success rate in the reduction of both pain and numbness.

Along with these two devices we also utilize cutting edge technology to help the patient get back to living the life they love. Neuropathy is a treatable condition without drugs, surgeries or injections!

For more information call 615-229-7344

Dental Health

When is an Apicoectomy Required?

The teeth are held firmly in place by strong roots that extend into the jawbone. Molars and premolars tend to have several roots, whereas the front incisors only have a single root. The end or tip of each root is termed the apex. The apex is where the nerves and blood vessels enter the tooth and aids in the delivery of blood to the crown (the part of the tooth you can see in your mouth). Jamie Romero (pictured) explains the process.

What does getting an apicoectomy involve?

Prior to the surgery, the surgeon will generally prescribe an antibiotic or anti-inflammatory medication to treat the underlying infection.

Panoramic X-rays will then be taken to enable the surgeon to plan the apicoectomy, which will be performed under local anesthesia.

The surgeon will make a small incision in the gum and expose the root by lifting away the gum. In some cases, a tiny fraction of the jawbone may be removed to properly expose the root. The edge of the root tip and any infected connective tissue will be removed using ultrasonic instruments. The root will be sealed using a retrofill (filling material), and the surgeon will suture the gum with several stitches.

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root canal treatment refers to the cleaning of the canals and the removal of infected and inflamed tissue within the root. When the inflammation or infection persists after the root canal treatment, an apicoectomy may be required.

An apicoectomy is essentially the removal of the apex (or root tip), followed by a filling procedure to seal the root from further infection. When left untreated, infected roots can damage other teeth, spread infection, and cause regression of the jawbone.

Reasons for an apicoectomy Infected and inflamed soft tissue around the root of a tooth can be exceptionally painful and debilitating. The purpose of an apicoectomy is to eliminate the infection in the tissue and to ultimately preserve the function of the tooth and save it from extraction. An apicoectomy will rarely be considered by the surgeon unless a prior root canal treatment has failed.

There are several reasons why an apicoectomy may be necessary: • Small Adjoining Root Branches – Roots are extremely complex and can contain many tiny branches. If these tiny branches cannot be cleaned and sealed when the root canal treatment is performed, inflammation can persist.

• Blocked Root Canal – In some cases, the surgeon is unable to effectively clean a root canal because it is blocked by a fractured file left behind from prior root canal treatment. Infection and debris can quickly affect adjacent teeth.

• Narrow or Curved Root Canals – When the root canal is poorly shaped, the endodontic files cannot reach the root tip. Continuing infection or re-infection can then occur.

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This surgery does not require an overnight stay, and full aftercare instructions and pain medications will be provided as needed. After several days, the surgeon will remove the stitches, and the connective tissues will fully heal several months after the procedure.

Classified Listings Call 615 457 2816, or email: editor@phrmedia.com to submit your listing Alternative Therapies Simply for the Health of It 313 Edenfield Court Nashville TN 37013 931-434-3395 tbadilli@mac.com Be Well Nashville, LLC Dr Leslie Shew 615-669-7151 info@drlesliewellness.com www.DrLeslieWellness.com Providing hope and wellness through nutritional and natural solutions for adrenal fatigue, anxiety, intestinal challenges, allergies, stress and anti-aging.

Acupuncture Cultivate Acupuncture 1211 4th Ave South, STE 110, Nashville, TN 37210 Phone: 615-710-1274 www.cultivateacupuncture.cemter.

We Specialize in Women’s Health and Most Commonly Treat: Fertility, Weight Loss, Anxiety/Stress/Depression, PMS/Menopause Symptoms, Digestive Issues, Allergies, Smoking Cessation, Auto-Immune Disorders.

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.

Modern Acupuncture Cool Springs 1731 Mallory Ln Suite # 109, Brentwood, TN 37027 Phone: (615) 395-5033 www.modernacupuncture.com In thirty minutes or less, experience healing, escape, relaxation, and a balancing of your body. In your hectic world, Modern Acupuncture is a necessary retreat into proven wellness.

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.

The Foundry Chiropractor and Upper Cervical 305 E Trinity Lane, Suite 104 Nashville TN 37216 Email: andrew@foundrychiropractor.com www.foundrychiropractor.com

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 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 Vegan, macrobiotic food and curated kitchen equipment. Community gatherer of healers, doctors, therapists and those interested in using food as medicine and lifestyle adjustments to promote health & wellness. Monthly group vegan cooking classes, lectures and in home cooking instruction available.

Holistic Health Float Nashville 2701 Greystone Road, Suite B, Nashville TN 37204 Phone: 615-567-7222 www.floatnashville.com • Pain relief and injury recovery • Detoxification • Deep relaxation • Enhanced creativity • Sports performance • Stronger immune system • Muscle and bone regeneration • Hair and skin health Float Horizen 1012 Russell Street, Suite 204 Nashville, TN 37206 Phone: 615-490-8656 www.floathorizen.com Floating, Salt Therapy, Harmonic Sound Therapy (Sound Immersion).

Chronic pain relief, strengthened immune system, muscle and bone regeneration, reduced risk of hypertension and anxiety and stress relief, enhanced creativity.

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

Sound Health Alliance 413 N Cardinal Ct Franklin, TN 37067 615-474-3678 www.reikifranklintn.com.

Reiki Master, Sound Healer, BioAcoustic Practitioner. Benefits: anxiety and stress reduction and relaxation, which triggers the body’s natural healing abilities (immune system), aids in better sleep and improves and maintains health, chronic pain relief.

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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 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.

Reflexology

professional graduates. We are pleased to help the public learn to make the connection to their entire body through the reflex areas in their feet and hands.

Wellness Centers Nerissa Aquina 1510 Lillian Street, Nashville, TN 37206 615-772-8469 nerissabee@gmail.com Movement Outdoors, Dance Wellness and Outdoor Recreation Osteostrong Wellness Centers in Nashville Two locations: Belle Meade Phone: 615-651-8953 Greenhills 615-922-2656 www.osteostrongnashville.com OsteoStrong® is not a gym, diet, supplement, pharmaceutical, or a medical treatment.

OsteoStrong® is a unique place where you can go to improve your overall health by focusing on the one thing we all have in common: a skeletal system.

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, Lifecoaching, Wellness-coaching, Reflexology, Reiki, Weight loss, Bodywork for releasing trauma.

Wellness Coach Ha.Le Mind & Body 2200 21st Avenue South, Nashville, TN 37203 Phone: 615-415-0242 Email: hale@halemindandbody.com www.halemindandbody.com Evidence based Health & Wellness company with classes, body work, melt method, somatic, and coaching.

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

Nashville Academy of Reflexology (NAR) 4825 Trousdale Drive, Suite 222 Nashville, TN 37220 School: 615-647-7244 NAR Spa 615-987-0866 Email: nashvillereflexacademy@gmail.com www.nashvilleacademyofreflexology.com www.narspa.net

Soul to Sole Wellness Phone: 615-575-5778 Email: soultosolewellnessrehab@gmail.com www.soultosolewellness.com Yoga rehabilitation with a holistic approach.

Teaching simplified yoga anatomy workshops, clinics and teacher training.

We provide Reflexology Certification Career Training to become a Tennessee Registered Certified Reflexologist, a caring wellness career that makes a difference. Through our program, the public can receive Westernstyle foot and hand reflexology in our student Intern Clinic and our NAR Spa staffed by our

Cassie O’Sullivan 2814 12th Ave. South, Nashville, TN 37210 Phone: 917-400-2175 Email: cassioluv@me.com Yoga for spinal alignment, fractured vertebrae, herniations, and other things.

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