MArch 2019
contents 5-9 News and
20 Sleep: The pillar of good health
regular columnists
10 Artisan foods abound
welcomes more star attractions
12 Play – the way to
a Child’s heart and mind
14 What is Stem Cell therapy
and how can it help you?
15 Mother Dirt – an innovative
approach to skin care
16 Can Root Canal surgery
healthier curbside pick-up
in Middle Tennessee
11 Nashville Health & Wellness Fest
22 8 Nashville places to grab
cause Cancer and other illnesses?
24 Quick, healthy meals
for Seniors
26 Opioid Misuse:
what can we do to help?
27 At last a non-drug treatment for PMT, Menopause and Depression
28 5 easy steps to make a positive change in your Life
29 Should you try Cupping?
18 How diet and exercise use
30 A New Smile in one Day
31 Classified Listings
can improve your Child’s learning abilities
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.
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www.healthandwellnessnashville.com
DO YOU SUFFER FROM
ARTHRITIS?
We have over 100 products that can make life easier for you. The Arthritis Store has a huge range of products from supports to heat pads, that can help you live a better, pain free life.
Visit: www.arthritisstores.com
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 March 14-17, April 11-14
Ayur Rasayana
March 15-17, April 26-28
Free Yoga Day March 9
ishaUSA.org Open Daily 9am-5pm (CST)
Isha Institute of Inner-sciences
951 Isha Lane McMinnville, TN 37110 | (931) 668-1900 To Visit: visit@ishaUSA.org For Groups: groupvisit@ishaUSA.org
Certificate of Excellence
For more news go to: www.healthandwellnessnashville.com
Essential Oils
Essential Oils to help with toothache
Tennessee Senator hopes to introduce free sanitary products for school girls A Tennessee senator is proposing a new bill that will provide free sanitary and other health products to school children throughout the state. According to a recent article in The Tennessean, Senator Sara Kyle, of Memphis, has drafted the bill (SB 1046) “after learning girls in her district were missing school during their periods because they didn’t have access to feminine care items.” Representative Hardaway, also of Memphis, has supported the initiative by sponsoring the bill in the House’s version of the legislation. The Tennessean had previously reported that this issue was impacting young girls in other areas of the state, including Nashville. Although the funding for
Sheila McGinnis offer some advice on essential oil treatments that can help with toothache.
the bill is yet to be determined, it states that education agencies would need to provide products to high schools that participate in a free lunch program. This new bill complements a growing conversation about the effects of ‘period poverty’ on girls across the globe. www.tennessean.com
R
ecently, while at work, a coworker was dealing with severe pain from a tooth and was miserable. She was able to get into the dentist but literally had to deal with the pain for over a day. If you have never had a tooth-ache, take my word it’s the worst pain ever. I will say you must go to the dentist to find what the underlying cause is, but until you can here are some ways that essential oils can help.
Governor hopes to cut ‘gym tax’
Toothache Relief Oil
Tennessee governor Bill Lee has announced the first tax cut from his upcoming budget, which plans to eliminate the ‘amusement tax’ on gyms. According to the governor, the amusement tax “disproportionately impacts small business owners,” as gyms less than 15,000 square feet can be taxed almost 10 percent more on memberships and individual classes. As reported by 10 News, Lee argues that this additional expense can –
1 Tbl of carrier oil (I prefer coconut oil) 4 drops of tea tree essential oil 4 drops of chamomile EO 2 drops of peppermint EO 2 drops of clove EO - mix well and add a small amount to the aching tooth and surrounding gum as needed.
and has – dissuaded individuals from joining these organizations. “Unfortunately, we’ve discouraged Tennesseans from investing in their health and wellness by taxing their efforts. The skyrocketing costs of health care and Tennessee’s high rates of obesity and diabetes means we simply cannot afford to discourage healthy habits,” Lee explained. If the bill is passed, it could come into effect as soon as July of this year. https://www.wbir.com/
Compress for toothache
In a bowl add hot water (about 2 cups) and add 2 drops of chamomile 2 drops of lavender 1 drop of peppermint - soak a cloth in water and apply to your face on the side where tooth hurts, once cooled, re-saturate the 5
cloth and continue this process as needed. For children who have teeth pain or pain from teething try the recipe below:
Baby Blend for Teething
NOTE: Some will say it’s safe to apply on the gums. I do not recommend this, consult your healthcare provider before you try it. It is safe to apply on the outside jaw area. 2 Tbl. of carrier oil 1 drop of lavender 1 drop of chamomile Need help with bad breath? Make your own mouthwash without all the alcohol and artificial colors and ingredients. One simple and quick way is to take a drop, yes just a drop, of peppermint essential oil to the roof of your mouth. Not only will it freshen your breath but it will open up your sinuses.
Natural Mouthwash
8 ounces of distilled water 3 drops of tea tree 3 drops of peppermint 1/8 teaspoon of baking soda mix well and gargle as needed.
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The St. Jude Rock ‘n’ Roll Nashville marathon celebrates its 20th anniversary this year and has announced a number of updates. The event, which takes place on 27 and 28 April, includes a marathon, a half marathon, and a 5k race. In the days preceding the marathon, Nashville residents are invited to visit the Public Health & Fitness Expo at the Nashville Music City Center on Thursday, April 25 and Friday, April 26. The event will now end at the Nissan Stadium, and in order to ease congestion, it will no longer to return to Broadway. For participants in the 5k race, they can now expect to see Capitol Hill along their route. Organizers also report that runners can expect a wider road and ‘less of a turn’ at the beginning of the race, due to the turn at Demonbreun lls Dr
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Karina Hammer is a Certified Holistic Wellness Coach, Coaching Director for The Butterfly Institute, Co-Founder of Nashville Integrative Health, experienced 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
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Street being removed. Saturday 27 April will see the 5k race take place, with runners hitting the streets of Nashville for the marathon and half marathon the following day. Also on the Sunday, in order to encourage more young runners to join in the fun, over 2,500 ‘junior races’ (from kindergarten to seventh grade) will take part in the KiDS ROCK® Nashville, organized by the YMCA of Middle Tennessee. This year, the marathon will also coinSATURDAY, APRIL 27, 2019 MARATHON/HALF 7:15 AM 5K START TIME: 6:45 AM cident with another major sporting event for the city, the NFL Draft. Keats McGonigal, senior regional director for the Rock ‘n’ Roll Marathon Series, remarked on the collaboration to Nashville’s News Channel 5. “As we keep the key components that have made this such a successful race over the years, we will be making some positive modifications, which when paired with the NFL Draft will create what is undoubtedly going to be a one-of-a-kind running weekend. With something for everyone, we are excited for people from all over the world to experience the magic of the Rock ‘n’ Roll Marathon Series and this event in Nashville.” In 2018, the St. Jude Rock ‘n’ Roll Nashville raised over $2 million for the race’s headline partner, St. Jude Children’s Research Hospital. To find out more, visit https://www.runrocknroll. com/en/events/nashville
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As a Holistic Wellness Coach, my goal is to guide and support my clients to take responsibility for their health and well-being by taking the time to get to know themselves better. There is no standard answer or advice when people ask how they can get rid of eczema, how they can lose weight, or how to reduce inflammation. It all depends on their individual needs, their lifestyles and family history. I am here to help clients choose the foods that are right for them. Rd
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Knowing how our own body works can help us so that we can feed it and take care of it the way it will respond best.
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Consider the following: • What do you notice about your body type that is different from others? • Have you reacted to certain foods differently than others? • Have you excelled with a certain type of exercise versus another?
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Have you ever noticed how we all respond differently to the same food? One person can eat bananas or coconuts, while they can make another person constipated and inflamed? One person’s food can be another’s poison. Our size, shape, blood type, metabolism, genetics, taste buds, likes, dislikes, all make up our unique relationship with food and health.
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Bio-individuality is the concept that the nutritional and chemical makeup of each person is unique. Therefore, dietary, exercise, and other lifestyle needs will vary from person to person.
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s humans, we have the same organs and are essentially composed of 95% of the same material. Then, how can we be so different? The remaining 5% makes us unique… and this small percentage makes all the difference. It makes up our character, our personalities, and even how our bodies respond to food and our environment. Bio-individuality truly explains why each of us is a unique being and how the food that nourishes you, can actually harm someone else’s health.
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By Karina Hammer, Certified Holistic Wellness Coach
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Bio-individuality: How Can A Personalized Diet Help You?
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Changes to the Nashville Rock N’ Roll marathon
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For more news go to: www.healthandwellnessnashville.com
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Written by Nashville Dietitian, Karman Meyer
Includes 50 Foods & 25 Recipes to help restore peaceful sleep, naturally! Visit thenutritionadventure.com/eat-to-sleep-book/ to receive bonus items with book pre-orders.
For more news go to: www.healthandwellnessnashville.com
PERSONAL ADVICE: ASK DR. LISA
Tree Day 2019 in Tennessee
Get back on track with those New Year’s resolutions
On March 23, the largest communitydriven project of its kind will take place across America, where volunteers are hoping to plant over a quarter of a million trees in Tennessee. Tree Day 2019 will see locations across the 95 Tennessee counties taking part. Trees play a vital role in health and wellness. Through the process of photosynthesis, trees absorb carbon dioxide and produce the oxygen that we breathe. According to a report from the U.S. Department of Agriculture, “One acre of forest absorbs six tons of carbon dioxide and puts out four tons of oxygen.” This is enough to “meet the annual needs of 18 people.”
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eing close to the end of the first quarter of 2019 many have made and kept healthy New Year’s resolutions, while others may be struggling to either start them to stay on course. Do either of these describe you? If yes, consider these approaches to get back on track! Here’s what you should do to keep your New Year’s resolutions.
Figure out your WHY
Why this goal? It’s helpful to consider WHY you made a particular resolution. For example, ‘I want to practice daily meditation because it will help me to cope with stress.’ Thinking about the positive influence a goal can have on our lives reminds us exactly why we set it in the first place. Make sure your WHY is realistic-If it was easy, we’d all be super-fit and ridiculously productive. If our goals are unrealistic we will not likely reach them often making us feel more negative about a lack of progress. Whether it’s losing weight or trying to quit smoking, remember you didn’t gain that extra weight overnight or you didn’t become a smoker over the weekend. Just as long as it took to build these habits, it will also take time to break them. Be realistic with your goals and take small steps to get back on track.
Challenge your assumptions
We all have assumptions that may get in the way of our goals. Maybe you believe that you’ll never be able to get fit, or that you just don’t have time to exercise. If you become aware of and break down these assumptions, you might realize they’re not really true and that these assumptions are holding you back from making progress.
Create an action plan
Break your goal into smaller steps so they’re easier to achieve. “A goal without a plan is just a wish.” Whatever your resolution may be, decide for yourself what the best plan will be, especially when temptation strikes. Call a friend, meditate or remind yourself why you made this resolution in the first place.
Plan ahead and prepare for obstacles
Change is far from easy. If you expect and plan for obstacles, you may be able to avoid them. If you think you’ll be likely to skip the gym for a bit more rest then figure out what you can do to try and overcome that obstacle. That might mean turning in half an hour earlier at night and wearing your gym clothes to bed (We hear that’s a thing some people do!).
To become involved in this project, which is organized by the Tennessee Environmental Council, you can order a bundle of tree-seedlings. There are four types of seedlings available: Red Oak, Pine, Fruit or flowering variety and Redbud (or similar). By making a small donation, you will be able to drive to one of the pickup locations and collect the seedlings to plant on your own property. You can take part in ‘Tree Day’ by donating by March 17 and visiting https://www.tectn.org/ for more information.
Tickets to Nashville Health & Wellness Fest on sale March 6 Early-bird tickets to Nashville’s premier health and wellness event will be available to purchase from March 6, for just $10. The event, held at Vanderbilt Recreation and Wellness Center on 1 June, will feature hundreds of local health and wellness experts, workshops with local celebrities and health gurus, and much more! H&W Fest will cover all areas of alternative, holistic, functional and traditional treatments and therapies, as well as spas, gyms and wellness centers.
Reward yourself
Of course there will be a reward when you reach your goal, but it’s even more important to reward yourself along the way. Treat yourself to a day at the spa or bring a friend to the movies. Whatever it is, be sure it doesn’t contradict your resolution.
Don’t beat yourself up & keep trying
It happens; we’re all going to have slipups, but just let it go and move on from there. See this as an opportunity to refocus on your goal. Commit to your goal for 24 hours and then another 24 hours and before you know it you will be back on track and focused on the process you set up to reach your goal. When you tick off a step on your action plan and move closer to achieving your goal, remember to congratulate yourself. It’s tough to stick to resolutions, and simply giving it a go and trying your best is something worth celebrating.
Workshop hosts include local wellness chef and author Laura Lea, trainer to the stars Erin Oprea and leading celebrity vegan chef Charity Morgan. A packed day of activities to appeal to everyone, there will be a dedicated family space for nursing mothers and diaper-changing facilities, as well as free parking for the event! The Nashville Health & Wellness Fest is the perfect place to discover the latest trends for you and your family’s healthy living. https:// nashvillehealthandwellnessfest.com/
Laura Lea shares her healthy Walmart picks Laura Lea, a holistic chef, and friend of Nashville Health & Wellness Magazine outlines her top healthy picks that you can find in Walmart. As she explains, “you are able to find snacks and ingredients that are good for you, at a reasonable price”! 1. Food For Life Ezekiel Sprouted Grain Cereal 2. Gallon Maple Syrup 3. 4 Pack Canned Coconut Milk 4. 2 lbs Medjool Dates with Pit in 5. Jacksons BBQ Coconut Oil Chips 12 Pack 6. Pistachios No Shell
For more help: contact Dr. Lisa M. Webb at the Body & Mind Consulting Associates Group: www.bodymindtn.com. Her latest book: “Boardroom to Bedroom, Using your Executive Success for your Marriage” is available at www.amazon.com
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7. Macadamia Nuts Roasted and Salted 8. Simple Mills Grain Free Chocolate Chip Cookie Mix 9. 4 Pack Chocolate Chip Cookie Dough Larabar 10. Smuckers Organic 2 Pack Peanut Butter 11. Mission Meats Grassfed Beef Sticks 12. Chosen Foods Avocado Oil 13. 32 Ounces Blanched Almond Flour 14. Banza 4 Pack 15. 2 Pack Enjoy Life Dark Chocolate Chips For the full list go to: www.llbalanced.com
For more news go to: www.healthandwellnessnashville.com
Titan’s Ryan Succop and T-Rac to open the Health & Wellness Fest Join Ryan Succop, Tennessee Titans Place kicker and Tennessee Titans Mascot T-Rac as they kick off the first annual Health and Wellness youth fair. They will be sharing tips on how to Fuel Greatness and introduce the Fuel Up To Play 60 program. On behalf of the Tennessee Titans, Ryan and T-Rac work with The Dairy Alliance to encourage Tennessee youth to eat healthy, be physically active and make wellness part of their game plan. The Dairy Alliance and the Tennessee Titans work together to bring Fuel Up
To Play 60, a program designed to combat childhood obesity and promote lifelong health, to almost 1700 schools in Tennessee.
Nashville farm to sell CBD products to Neiman Marcus
A Nashville farm that produces CBD-based products, Yuyo Botanics, will soon be available in selected Neiman Marcus stores across the country and online. The luxury retailer is just one of a number of high-profile brands to embrace the growing requests for CBD and hemp merchandise. There is a lot of ongoing research as to the benefits of CBD products. It has been suggested that CBD can help with anxiety, sleep disorders, reduce inflammation and help with pain management. Yuyo Botanics produces a range of different CBD and hemp products, including tinctures and balms, which are organic and all grown and manufactured in Tennessee.
Christie Tarleton, one of the cofounders of Yuyo Botanics, has been a sustainable farmer for almost 10 years and spoke to WKRN about the recent success of the brand. ”I am still on a daily basis completely dumbfounded that we even own a product that it actually helps people.” Tarleton is part of the Six Boots Growers Collective, a group of farms located just outside of Nashville, which has joined together to promote sustainable and eco-conscious practices. “The more hemp we need to grow for our products, we’re working with other certified organic farmers here in Tennessee. So it creates viability and sustainability throughout the whole young farmer small farmer system,” adds Tarleton.
Artisan foods abound in Middle Tennessee By Lesley Lassiter
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.
Farm to Home
In Franklin, Noble Springs Dairy Farm raises the goats that provide the milk for their line of artisanal goat cheese. Not far away, The Hatcher Family raises dairy cows and sells their own line of milk, including rich whole milk (that you have to shake to mix in the cream), chocolate milk and “energy milk” enriched with added whey protein. Both dairy farms host educational tours, as well. Franklin is also home to honey producers Williams Honey Farm and TruBee Honey, both of which have received national recognition for their small-batch honey. A little further out, The Farm in Summertown produces FarmSoy tofu from its own soybeans; Half Hill Farm in Woodbury produces kombucha, tonics and extracts from produce grown on site; and Glendale Farm in Columbia raises animals
to provide cuts of chicken, pork, beef and lamb. East of Nashville, in Lebanon, Wedge Oak Farm also raises animals to provide cuts of poultry, pork and beef. All of these products are available to buy directly from the farmers or through local retail outlets.
Local products from local ingredients
Not every food producer has a farm, but many partner with local farmers to get their ingredients. Here in Nashville, Ousley Ouch uses local and regional ingredients for its salsa, and small pickle producer Brantley Pantry also uses local ingredients for its pickles and sauces. Sugar Plum Foods in White House produces Tennessee Chow Chow, the very popular relish available in grocery stores throughout the area. Tortilleria Santo Niño de
Atocha in Gallatin makes fresh tortilla chips daily with corn grown at local farms. There are still more artisanal food producers bringing a world of ingredients together in their own unique ways. One of the most popular artisans is Tom Lazzaro of Lazzaroli Pasta. He’s been selling his handmade pasta here for 15 years, as well as fresh-made mozzarella (only on Saturdays), sauces and a nice selection of complementary products in his Germantown (Nashville) store. In Franklin, Nut Butter Nation is making a different kind of flavored butter: flavored peanut butters such as honey vanilla and salted caramel, using all-natural, non-GMO ingredients. Nashville’s Burch Milk makes non-dairy nut milks instead of butters. Using actual nuts (as opposed to peanuts, which are legumes), Burch Milk makes beverages from almonds, hazelnuts, macadamias and cashews and adds delicate flavorings to make them delicious. Nashville’s Hummus Chick makes snacking better with flavors including the classic as well as roasted garlic and cilantro and spicy hummus with pesto. If it’s crunch you’re looking for, there’s Nashville’s Nola Granola, which takes granola to another level with flavors such as bourbon pecan and peanut butter brittle. Primm Springsbased Twin Forks Farm makes vegan and organic granola that’s great for breakfast with flavors like maple almond and raisin orange walnut.
“ThE mOsT immERsivE ANd cOmpElliNG mUsic ExpERiENcE TO ROck ThE sTREETs OF lONdON” GTO mAGAziNE
Swinging60sLondon welcomesNashvilleMusicCity
FUN F GREAT OR 1 GROUFOR ps
On your next visit to London, travel back to the cradle of British R&B and locations that launched rock’s supergroups. Discover where music legends lived and still live today. Cruise the King’s Road the beating heart of Swinging London’s fashion culture and take time to dine at a celebrated music
venue. You’ll soon see why our fun and engaging tours have been captivating music lovers from all over the world as you experience one of the most defining decades of the 20th century. Select from 90 min and 3 hour guided tours or customised options, all on an iconic Routemaster London bus.
FOR mORE iNFORmATiON, cAll +44 (0)20 8940 1040 EmAil iNFO@60sBUs.lONdON OR visiT www.mUsichERiTAGE.lONdON
H&W Fest
Latest news:
Titan’s kicker Ryan Succop and Mascot T-Rac to open the Nashville Health & Wellness Fest.
Nashville Health & Wellness Fest welcomes more star attractions Tickets to the Nashville Health & Wellness Fest on June 1st at the magnificent Vanderbilt Recreation and Wellness Center, are on sale from March 6th at www.nashvillehealthandwellnessfest.com. The day will be a fantastic source of advice, information, guidance and motivation from 100s of health, fitness and wellness vendors, all under one roof. Booths are still available, email expo@phrmedia.com or visit the Fest website.
Meet your favorite local author
FREE Entertainment on the main stage for ALL ages
Meet your favorite author, buy a copy of their latest book and get it personally signed. Authors already appearing include: Pete Dunlap, Laura Lea Bryant, Alane Boyd, Erin Oprea, Becca Stevens, Lee McCormick, Gigi Butler, Dr. Tiffany Breeding, Dan DeFigio with more to be announced.
Fun for everyone on the main stage in the Fest Hall, from Erin Oprea’s high octane keep fit session, to Puppy Pilates, (come a cuddle a cutie like in the picture) and a local gym club demo. Plus, a lunchtime gig by up-and-coming country star Kylie Morgan.
Check out the fantastic line up of workshop topics There’s 10 Workshops, packed full of motivational ideas, valuable advice, fascinating case studies and helpful guidance. Topics include: • Love Heals by founder of Thistle Farms, Becca Stevens • Your complete guide to making your bones fracture proof at any age • Fight back against Smartphone and Screen time addiction • Why a Lack of Work/Life Balance is killing you – and how you can change that in 3 Steps • Discover a drug free alternative for Depression, Anxiety, ADHD. • Wholeness in Relationships: Balancing Kindness, Connection and A Core Sense of Self • Alzheimer’s Disease Here, Now, and Where Are We Going? • Plant Based & Powerful: How one Chef convinced Titan’s top players to become Vegans • Empower Your Future by Embracing Your Past • Optimizing Your Health Through Nutrition Full workshop details on www.nashvillehealthandwellnessfest.com First 50 places at each workshop FREE. (plus Fest admission)
ets Tick sale th go on 6 March
Save 30% by booking on line in advance General Admission to the Health & Wellness Fest, author signings and main stage entertainment: $10 per person when booked in advance online. (Children under 12 free). On the day admission $15. (Children under 12 free). Workshops: The first 50 tickets to each workshop are free, (plus Fest Admission Fee). Free parking! Go to: www.nashvillehealthandwellnessfest.com
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Play Therapy
Play – the way to a Child’s heart and mind Paris Goodyear Brown (pictured) has become a recognized figure on the subject of Play Therapy. It was the subject of her TEDx talk in 2018. She spoke to Health and Wellness Magazine about her work at Nurture House and her forthcoming workshop at the Nashville Health & Wellness Fest, June 1st.
Kids learn through play, their work is play. It’s how they are taught and learn to navigate their World.
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he concept of understanding a child’s behavior or helping address and solve trauma through observing them Play is not new. But at Nurture House, started by Paris Goodyear Brown, they have taken it to a new level. From the moment you walk into their cosy Franklin based office, it’s clear it’s all about the Children. No dreary waiting rooms in souless medical offices, each room is ablaze with kid friendly colors and decor with shelves covered in toys and games of every description. Here, maybe for some of the young
visitors, for the first time in their lives they come first. They immediately become the primary focus of Paris and her team’s attention. But this all didn’t happen overnight. Paris Goodyear Brown spent a long time reaching this point. A degree in Drama and Psychology from Duke University did not lead to a career on Broadway as she had originally thought, but to a role as Children’s Counsellor, helping manage inner city dysfunctional kids with behavioral problems. She loved it so much a degree in Clinical Social work followed and more 12
years dealing with kids who “had been kicked out of childcare and who needed help connecting again”, she explains. “I learned so much I stayed with it and moved into private practice, while I was there I went to my first Play Therapy Conference and fell in love with the belief that Play is the primary language of Children”. She spent more time teaching and in due course training others about Play Therapy, which led, after 19 years in private practice, to the creation of Nurture House. She believed that for it to work every one of her team had to “be speaking the same language” when they met children who came to them..”they have to be treated the same way by everyone they meet, to make them feel safe...you (and the Children) cannot learn unless you feel safe and loved”. During a visit to Nurture House the homelike, comfortable, environment encourages Children to relax and feel at ease. Paris elaborates: “ Kids learn through play, their work is play. It’s how they are taught and learn to navigate their World. Through physical interactions with other kids, they learn how to negotiate. For some kids finding the words to describe something is difficult, but through Play they can do this.” Paris and her team have countless examples of how Children use toys, model human figures and plastic animals to explain in their way traumas they have witnessed or experienced. It’s a medium in which they are comfortable, in control and helps express themselves far better than they can in words. It’s all about building trust, something Children may have lost (or never found) in their normal home environment. So when they come to Nurture House it’s one of many things they create and build to put children at ease. Building trust between themselves,
Play Therapy
Social Media for teenagers leaves them isolated and disconnected from the real World the Child and its parents or care givers is a vital component if the therapy is to be successful. During the initial visit Paris and her team will sit down, firstly, alone with the Parents to ascertain their thoughts and concerns, then with the Child only to observe their Play behavior, then with the whole family together. “We can then see how the relationship is working and how it needs to be adjusted. For example in divorce situations which can be very traumatic for Children, we have to make sure both parents are telling the same storyand avoid one ‘throwing the other under the bus’ as can be the case”. Mixed messages to a Child can be confusing and counterproductive. How long this ‘adjustment’ can take varies. Some families come only for this initial Assessment others
stay for sessions that make last weeks, even months. Paris maintains many problems arise from families being pulled in too many directions: “Frequently families have parents who are too busy holding down two or even more jobs, or have too many school commitments-they have lost the ability to be together as a family. This can lead to problems. So we encourage and help families to recognize their problems and talk about them”. Adding to these problems is the insidious influence of Social Media and the amount of time Children waste on ‘Screen Time’. Paris argues: “Social media and the amount of time children spend on line is creating a whole new problem for parents. Those who may have had trouble setting other behavioral boundaries now have a new set to deal with. By spending so much time in a virtual reality it limits the abilities of Children to socially connect in real life. They are not using their brains to connect with people in a real way, have meaningful conversations, to be kind, and use their voice to communicate” She adds, “Social Media for teenagers leaves them isolated and disconnected from the real World. They see others doing wonderful things on line but they can’t keep up. They have become addicted. Parents have to limit their usage of Social Media and screen time, set boundaries. Have a time in your house when phones are put away, not taken to bed at night, and encourage conversation over dinner!” She maintains it’s too easy to say “well that’s just the way it is. Parents have to feel empowered enough to control this environment at home”. On a broader note Paris believes many of the problems she sees in Children who come to Nurture House could be avoided-or picked up earlier, if everyone who has contact with Children were more ‘Trauma informed’. By which she means it should not just be parents keeping an eye out for trouble, but Teachers, Day Care workers, Coaches “even Bus drivers” should be aware of the types of problems children have to deal with and know what to do if they see signs that not all is well. Problems caught early are much easier to resolve. Ultimately Paris believes too many of us are ‘going too fast and failing to connect with our friends and loved ones’, and the fallout can affect Children and frequently the whole family. Which is why her talk at the upcoming Nashville Health & Wellness Fest will concentrate on looking after yourself so you can better look after others. 13
WORKSHOP PREVIEW: Wholeness in Relationships: Balancing kindness, connection and a core sense of self. June 1st 1.30-2.15. Presented by Paris GoodYear Brown, Nurture House In our high-speed, digital world, it is hard to find and maintain healthy relationships. Good relationships set us up to be our best selves, while unhealthy relationships can make us sick. Come learn about the need we all have for connected, life-giving relationships, how healthy boundaries give us freedom be kind, and how we protect our core sense of self while walking through life in intimate relationship with others. Workshop presenter, Paris GoodYear Brown explains further what she’ll be discussing: “We are going too fast and are too busy to connect with each other in loving ways-that’s part of how we stay healthy”, explains Paris GoodYear Brown. “We frequently are saying ‘Yes’ to everything and ‘No’, too infrequently, so our boundaries are getting stretched all the time. Demands are being made upon us in every area of our lives”. “In this workshop I want to discuss how we are spreading ourselves too thin, and how you can develop healthy boundaries by saying ‘No’ when dealing with others. I want to help people reflect on ‘what I must do’ to become a more purposeful, intentional person, both giving and receiving. I’ll offer ideas on how you can ‘re set’ your life and discover your core, inner self, and go away from the Workshop being able to connect and build better relationships with those around you”. To book for this Workshop, go to www.nashvillehealthandwellnessfest.com.
Stem Cell Therapy
What is Stem Cell therapy and how can it help you? Dr. Lee Howard (pictured) looks at the development of Stem Cell therapy and the way it has become more acceptable as a treatment for a wide variety of conditions.
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oday, the topic of stem cells seems to be everywhere. More patients are opting for new and unconventional options to fix or repair their bodies. Stem Cell therapies relieve inflammation and pain and repair tissue damage. They also influence our bodies immune system to orchestrate and promote healing. Stem cells can be injected into a damaged or inflamed joint and can also be injected systemically to combat disease. Doctors are finding new ways to incorporate stem cell therapy into patient care almost on a daily basis. A few of the conditions that have seen great results from stem cell therapy are: overused or strained joints, arthritis, sciatica, degenerative disease of the spine, neuropathy, fibromyalgia, Autism, ADHD, autoimmune, chronic co infections (e.g. Lyme & viruses) and the list goes on. Stem cell therapy is not new. Medical practitioners have employed stem cells in the treatment of certain diseases for many decades. Personally, I have been using stem cell therapy for aesthetic and regenerative purposes for over 5 years and many in my field
have well over a decade of experience. In the past, practitioners were limited to using a patient’s own stem cells. Thankfully, in 2019 we have commercially available products that are extremely safe and effective. All living humans have stem cells in our bodies. The younger we are the greater the number of stem cells we have in our tissues. The highest concentrations of usable stem cells in an adult are located in the fat or adipose tissue and in the bone marrow. Starting around age 30, the number of our own stem cells begins to decline. This slow decline will continue every day of every year until death. Similarly, as the amount of our own stem cells decline with time so does their ability to function properly. Stem cells seem to get a little sluggish, as they grow old. Therefore, they are not as good at doing stem cell things like building or healing tissues and moderating inflammation. At the same time that our stem cells are ready for retirement our bodies are burdened by years of accumulated damage from disease, stress, environmental pollutants and over14
used or damaged joints. Our overall health starts to decline, as there is no healthy response from the senescent tissue builders and system checkers. Until recently, doctors were only able to offer stem cell therapy by removing stem cells from the patient and transferring them to where they were needed-a so called autologous stem cell transfer. These cells were harvested from the patient’s bone marrow or fatty tissue. Harvesting stem cells from bone marrow can be painful and has some risk associated with it. The commonly used commercially available stem cells are mesenchymal stem cells. Mesenchymal stem cells (MSCs) are derived from the Wharton’s jelly portion of the umbilical cord. The umbilical cord is harvested at the time of a C-section. Testing is done prior to harvest to ensure that the donor and parents are healthy individuals free of communicable diseases. After processing and purification, MSCs are then stored in liquid nitrogen until the time of use. MSC’s are immune privileged and are not recognized as being foreign by our immune system and therefore the likelihood of an allergic or immune reaction to the cells is very low. By FDA standards, MSC’s must have certain properties and possess certain receptors. It is important to know what types of products your practitioner is using as well as the reputation of the company providing the product when deciding on stem cell therapy. Several years ago, when I first started learning stem cell therapy, I was trained by a practitioner who embraced treating the entire individual, not just a joint, to improve results from stem cell therapies. The success rate with modifying certain factors and mitigating other diseases has proven to be very valuable and increase the success of stem cell therapy. This is important to maximize the return on investment as well as improve the result of your therapy. Before opting for stem cell therapy, make sure that sure your health care professional is considering all the factors that will maximize your results. In summary, stem cell therapy is becoming more common and has many applications in helping one stay healthy and active. Injured weekend warriors, degenerated/painful joints, and autoimmune diseases can see improvement with stem cell therapy. It is important to pair with a practitioner that can treat your whole body to achieve optimal results. About the author: Dr. Lee Howard is a board-certified surgeon and regenerative medicine practitioner. He is also the owner and medical director of Compass Cellular Healing. He can be reached at (615) 307-7246 or contact@compasscellularhealing.com.
Skin Care
Mother Dirt – an innovative
approach to skin care
Jasmina Aganovic (pictured), is the founder of Mother Dirt a skincare brand that focuses on restoring and maintaining the good bacteria naturally found on our skin. Health and Wellness Magazine went to find out more.
been screened and tested for its compatibility with the most sensitive beneficial microbes of the skin. This is important because we believe that restoring good bacteria is just as important as making sure the products we use don’t keep harming them.
What’s the story behind “Mother Dirt”?
In 2014, New York Times reporter Julia Scott was part of a study that tested a living bacterial skin tonic, developed by our clinical research partner AOBiome. Her subsequent article, documenting her positive experience with beneficial bacteria, created an overwhelming demand for the product. A year later, Mother Dirt was launched as a vehicle for conversation with the public around the importance of bacteria in how our skin looks and feels.
What would you say to a potential customer who might find the idea of spraying bacteria on their face gross?
What are Mother Dirt products? What sets them apart?
Mother Dirt is the first-ever biome-friendly product line that proactively restores and preserves the good bacteria naturally found on our skin. Through our products we hope to challenge people on what it really means to be clean and healthy. Mother Dirt’s patented AO + Mist is the only product on the market that contains live bacteria – good bacteria that once lived on our skin, but was removed by modern chemistry and lifestyles. The AO+ Mist is our core product, and contains a live culture of Ammonia-Oxidizing Bacteria (AOB). AOB are a type of live microbe that come from the soil and once lived on human skin up until we cleaned it away with modern chemistry and lifestyles. With continued use, the AO+ Mist improves the texture and appearance of many common skin issues, including sensitivity, blotchiness, roughness, oiliness, dryness and odor, by
restoring this essential bacteria. It’s a different way to approach skin care that goes against much of what we have conventionally been told. Other products in our line include the Face & Body Cleanser, Shampoo, and Moisturizer, each of which are formulated as easy swaps for conventional products in our routine – They don’t have a live culture in them, but they are formulated specifically to be friendly to the ecosystem of the skin. All of our products are un-preserved, family-friendly, plantbased and certified for compatibility with the skin’s natural microbiome.
What is the skin biome? What classifies as “Biome-Friendly?
Biome-friendly refers to a screening, formulation, and manufacturing process that we have developed internally, and will continue to build on as our understanding grows. It means that a product has 15
Totally understandable and we don’t expect everyone to be ready for this right now. We know using a livespray-on bacteria is really a different way of taking care of your skin, and it goes against much of what we have conventionally been told. But once people make the connection between how you need good bacteria to keep your gut healthy and balanced, they can understand how the same applies to your skin. AOB used to be a naturally occurring bacteria on our skin up until a century ago, but harsh chemicals and less time spent outdoors wiped it away. We’re just helping you put back what was once already there, and still exists everywhere in nature where living things thrive. You come in contact with AOB when you’re digging through rich soil, or swimming in a lake!
Do your products expire?
Yes! Our products will most likely always have a shelf life because they’re un-preserved, which is one of the traits that makes them biome-friendly. (Preservatives are antibacterials, and our goal is to keep the bacteria alive.) That’s not to say that somewhere down the road we may discover a way to preserve our products without anti-bacterials, in fact, that would be incredible. We’re constantly working to do what we do better, and since we’ve launched our products, we’ve improved our shampoo and cleanser formulations to extend their shelf life; the cleanser went from 4 weeks from first use, to 8 weeks, and the shampoo went from 4 weeks from first use, to 6 months! You can find their products at Lemon Laine, right here in Nashville! You can also shop online at MotherDirt.com and on Amazon.
Root Canal surgery
Can Root Canal surgery cause Cancer and other illnesses? The recent Netflix documentary Root Cause claims that root canal surgery can lead to an increased likelihood of cancer and other serious conditions. Here we reprint an article written by Dr. David Jockers DC, MS, CSCS, on the ‘Truth about Cancer’ website that supports the findings aired in the documentary. But not everyone agrees with the research.
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r. Weston Price was one of the first researchers to understand the association between root canals and illness. Specifically that root canals can cause the destruction of systemic health and the development of chronic illness. Many doctors today believe that root canals are the infected sites of origin which promote the decline in immunity and systemic health. Given the well-established link between root canals and illness… can root canals cause cancer?
Root Canals promote secondary infections
The nerve and dental decay from a damaged tooth is removed during a root canal. In theory, the chemical solution used to disinfect the area is designed to get rid of bacteria that may linger and cause further infections. But can all bacteria truly be eradicated? Root canals seem to only place a bandage over a life threatening problem, and more appropriately merely delay the onset of major health issues. Unfortunately there is an underlying misconception that infective agents such as microbes, fungi, and viruses are successfully disinfected within teeth’s gums. However, there are miles of microscopic tubules which are never exposed to sanitizing chemicals. In studies, up to 50% of the pathogenic bacteria population remained following treatment with the common disinfectant sodium hypochlorite. Adding human error to the equation, secondary health complications arising from root canals seem more likely than not.
Root Canals foster harmful Anaerobic bacteria and promote antibiotic resistance
Harmful anaerobic bacteria thrive in an oxygen-free environment when a dentist seals off a treated tooth. Toxins are released from the bacteria which leach into both neighboring and distant areas of the body.
In one study, Dr. Stuart Nunnally, DDS, MS, reported that over the course of three years, all 87 patients who had undergone a root canal procedure reported a decline in health. Dr. Josef Issels, MD, a world-famous cancer specialist, was probably one of the first physicians to require all of his cancer patients to have their dead teeth extracted as part of his healing protocol. In his book, Cancer: A Second Opinion, he discusses how over a period of 40 years working with 16,000
He asserts (with convincing evidence) that dead teeth left in the mouth generate copious amounts of toxins capable of causing cancer in humans thousand cancer patients, over 90 percent of his patients had between two and ten dead teeth in their mouths when they first arrived at his clinic. He asserts (with convincing evidence) that dead teeth left in the mouth generate copious amounts of toxins capable of causing cancer in humans. In a world consumed by taking a pill to treat a problem, antibiotics are yet another standard part of root canal procedures. The targeted bacteria are sealed off from the root canal and also separated from circulation or blood flow which enables the antibiotic to treat the affected area. As a consequence, the population of health-stimulating bacteria is destroyed and harmful bacteria become further drug resistant. As a result of Dr. Price’s research on the implication of root canals and systemic health, we now understand how root canals increase your risk of all types of adverse health responses including: 16
• Cardiovascular disease • Pain and suffering associated with inflammation of the body • Diseases related to the brain • Nervous system diseases • Lowered immunity • Diabetes • Cancer
Improve Your Oral Hygiene
The first step for lowering your risk of chronic diseases and cancer is preventing the decay of your teeth and gums. Consider the following oral hygiene health care tips to lower your risk: • Brush your teeth at least twice a day • Floss daily • Replace toothbrush as necessary or about every 3 months • Remove dead cells and bacteria using a tongue scraper
Root Canal surgery
• Use a toothpaste free of fluoride and chemical additives • Limit acidic foods and drinks • Hydrate by drinking purified water • Consume a healthy diet
Try these other Oral Health care tips to reduce your Cancer risk You may already understand the benefits of the normal practices of maintaining good oral health, but some other practices you may want to try have been around for over 3,000 years: Ayurveda Medicine: A holistic health treatment believed to prevent and treat 30 types of systemic diseases that originate from poor dental health. Oil Pulling: Two methods of oil pulling may be practiced. Graha gandusha and kavala graha are both claimed to cure headaches, asthma, bleeding gums, sore throat, and tooth decay. Oil pulling can be performed with sunflower or coconut oil. Essential Oils: Essential oils are effective at preventing pathogenic bacteria build up within the oral cavity when used daily, and contain no adverse health consequences when used properly. Amazing oral health care advantages can be seen using tea tree oil, clove, liquorice root, cinnamon, turmeric root, parsley, and neem. Probiotics: Supplementing your diet with probiotics in foods and beverages is a great way to inhibit the growth of cancer causing bacteria. To improve your pH balance, try adding foods rich in healthy bacteria such as Kombucha, sauerkraut, and kefir. Green Tea: Green tea is well known to offer life-supporting health benefits. Green tea contains micronutrients and antioxidants which assist in fighting inflammation in the body. Lowering inflammation will help to reduce the risk of cardiovascular disease, obesity, and cancer.
Find a holistic or biological dentist near you Place your health in the helping hands of a holistic or biological dentist today. Search for accredited members of the International Academy of Oral Medicine and Toxicology (IAOMT) or the International Academy of Biological Dentistry and Medicine (IABDM). You can also view the profiles of dentists in your area and learn of the services provided by visiting the Holistic Dental Association. thetruthaboutcancer.com/
Understanding Root Canals: Before you consent to a root canal treatment, understand the risks and benefits to the procedure and then make a decision that works best for you. The Reason: Dentists recommend root canals to patients who are experiencing pain from a tooth. The procedure is designed to alleviate pain without removing the tooth. The Cause: The nerve beneath a tooth can become infected or damaged as a result of plaque buildup, tooth erosion, gum disease and other inflammatory consequences of poor oral hygiene. The Procedure: A root canal procedure involves drilling into the tooth so that the nerve and dental decay can be removed.
The blood supply from the body to the tooth is severed, lymph vessels are removed and the inside contents are cleansed with a chemical solution. A filling seals the empty space and the tooth remains intact. In theory, the sterilization process is designed to completely remove any bacteria causing inflammation and therefore the source of infection. (6) The Problem: There is a relationship between oral health and the pathology of chronic diseases including diabetes, osteoporosis and kidney disease (16). This information is not new and it is a wellknown fact. Source: www.drjockers.com
Not everyone believes it’s true... The idea that root canals cause cancer is scientifically incorrect. This myth is also a public health hazard because it could prevent people from getting root canals they need. The myth is based on Price’s research, which is extremely unreliable. Here are some of the issues with Price’s methods: • Conditions for Price’s experiments were poorly controlled. • The tests were performed in non-sterile environments. • Other researchers haven’t been able to duplicate his results. Prominent critics of root canal therapy sometimes argue the modern dental community is conspiring to suppress Price’s research on purpose. Regardless, there are large groups of dentists and patients alike who believe Price. For example, Joseph Mercola, a doctor who follows Price’s research, claims “97 percent of terminal cancer patients previously had root canal.” Although there is no evidence to support his statistic, this misinformation leads to confusion and anxiety. People who undergo root canal therapy are no more or less likely to become ill than any other person. There is virtually no evidence connecting root canal treatment and other diseases. Rumors to the contrary can cause a great deal of undue stress for many people, including former and upcoming root canal patients. 17
Some people who have had root canals even go so far as to get their dead teeth extracted. They view this as a safety precaution because they believe the dead tooth increases their risk of cancer. However, pulling dead teeth is unnecessary. It is always an available option, but dentists say saving your natural teeth is the best option. Extracting and replacing a tooth takes time, money, and additional treatment, and it can negatively affect your neighboring teeth. Many live teeth that undergo root canal therapy are healthy, strong, and last a lifetime. Instead of harboring fear, distrust, and anxiety toward an entire field of dentistry, people should trust the advancements in modern dentistry that make endodontic treatment and root canal therapy safe, predictable, and effective. Conclusion The idea that root canals can cause cancer is a myth, perpetuated by incorrect research from more than a century ago. Since that time, dentistry has advanced to include safer medical equipment, hygiene, anesthesia, and techniques. These advancements have made treatments that would have been painful and dangerous 100 years ago extremely safe and reliable. You have no reason to fear that an upcoming root canal will cause you to develop cancer. Source: www.healthline.com
Learning and Exercise
How diet and exercise use can improve your Child’s learning abilities As the founder of Granite Test Prep, an education consulting and college readiness company Grantly Neely (pictured) talks with students about tests scores: what they mean, how to raise them, and whether or not they even matter. In this article he looks at the role proper physical exercise can play in improving school performance.
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t is common for students to excel in school, yet struggle when it comes to test taking. In these cases, the solution can often be to get a tutor; however, when test grades don’t improve or ACT scores don’t increase, students can become disheartened and lose confidence. Teachers may tell families things like: “your student is doing her/his work and understands the concepts, I’m not sure why s/he is struggling so much on our tests.” Or a student will be consistently performing academically, only to perform far below expectation on national standardized tests (PSAT/SAT/ACT), in spite of prep courses, tutors, and practice tests. At this point it is only fair to wonder: If I am working hard, why am I not getting the score I want? For many students, this unfortunate gap between understanding and “performance” is a product of our preparation methods. Tutors, review books, teachers, and even well intentioned You Tubers, typically focus exclusively on the test content, completely ignoring the reality that performance on tests is driven just as much by an understanding of test content as it is by the “intangibles of test taking”. It is likely these “intangibles” are so frequently ignored that you might not even know what I mean. At Granite Test Prep we are fascinated with these test taking intangibles and typically focus on two major intangibles: the ability to stay focused through the entire duration of an exam and the ability to stay calm when an exam is not going exactly as we like. Our focus, calm, and confidence vary naturally from day to day. Accepting these as key variables on test taking success, we often attribute undesired scores to these intangibles. It is not uncommon for parents to sympathetically say: “don’t worry honey - you just had an off day!” Still, this consolation leaves students with a question: why did I have an “off-day” and how can I have more “on-days”? Fortunately the above question has an answer! There are many exercises and strategies that are
designed specifically to help test takers have more on-days. These exercises help build up focus or calm, depending on a student’s need. Therefore, if you struggle to demonstrate what you know on exams and tests, practicing mindfulness might be a great place to start. It is important to remember that mindfulness is a skill and an exercise, while some benefits can be experienced in only a couple days, most of them don’t start to show up for a few months. If you want to try a simple meditation one of our favorites is outlined below: 1. Find a comfortable seat and sit upright 2. Close your eyes 3. Take a couple deep breaths 4. Notice any sounds or scents in the room 5. Notice the ground beneath your feet 6. Notice what your breath is doing (don’t change it – just notice) 18
7. Begin counting your breath 1 on the in breath 2 on the out breath (again we aren’t trying to control or influence our breath just gently count) 8. Once you reach a count of 6 start back at 1 9. If you notice your mind wanders just bring it back to whatever number you last remember being on. No need to feel frustrated with yourself, simply bring your attention back to your breath; you are building the “focus muscle” of your brain. Every time you get distracted and focus back on your breath you have done a “brain pull-up” 10. After 10 mins is complete open your eyes and go about your day! Considering what you eat is also very important when thinking about test performance. Cuttingedge scientific research shows the importance of nutrition in supporting the focus and calm needed for academic performance. Many student’s struggle with long tests simply because they don’t bring any snacks. Rapid changes in blood sugar level can wreak havoc on our ability to focus. Accordingly, keeping a steady energy level by eating small snacks during all breaks can be extremely helpful to test takers. These snacks should be high in protein and low glycemic index. High glycemic foods (white bread, candy, soda) can cause crashes and subsequent brain fog. The world of nutrition for academic performance is complicated things like fiber, probiotics, and fat also have critical implications on how our brains work. When evaluating how test taking intangibles affect our performance on standardized tests it can be tempting to feel overwhelmed thinking: “I have to change my entire lifestyle just to do well on tests!” That is absolutely not the case! Small changes can have huge impacts on test scores, so just choose a couple intangibles that resonate with you and work on those. About the author: Grantly Neely is a certified KORU mindfulness teacher, founder of Granite Test Prep For more information: www.granitetestprep.com. If you have any questions about the world of test prep feel free to reach out to Grantly at contact@granitetestprep.com.
Tickets on sale March 6th! 30% Discount and Free workshops tickets if you book early June 1st, Vanderbilt Recreation & Wellness Center
June 1st — A day that could change your life! The Fest will be a fantastic source of advice, information, guidance and motivation from 100s of health, fitness and wellness vendors, all under one roof.
FREE Entertainment on the Main Stage for ALL ages: Fun for everyone on the main stage in the Fest Hall, from Erin Oprea’s high octane keep fit session, to Puppy Pilates, and a local gym club demo. Plus, a lunchtime gig by up-and-coming country star Kylie Morgan.
Plus: 10 Workshops, packed full of motivational ideas, valuable advice, fascinating case studies and helpful guidance.
Admission Prices: Save 30% by booking in advance
Delicious, healthy food for you to sample and enjoy.
General Admission to the Health & Wellness Fest, author signings and main stage entertainment: $10 per person when booked in advance online. (Children under 12 free). On the day admission $15. (Children under 12 free). Workshops: The first 50 tickets to each workshop are free, (plus Fest Admission Fee).
Meet your favorite local author. Meet your favorite author, buy a copy of their latest book and get it signed.
For full details and to book your tickets online now: www.nashvillehealthandwellnessfest.com
Interested in being a vendor or exhibitor? Email expo@phrmedia.com or visit the website. 19
Sleep
Sleep: The pillar of good health Sleep is often an overlooked area of health. Editor Rachel Rowney (pictured) looks at why it’s a vital part of your daily wellness routine...
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he power of a good night’s rest is undeniable, and anecdotally, sleep has always had a reputation as a cure for most ills. In recent years, however, there has been much scientific research into the power of sleep. It was estimated in a recent study that almost two-thirds of adults in developed nations do not achieve the recommended eight hours of nightly sleep. In addition to the obvious side effects of feeling groggy or tired throughout the following day, what are the long-term issues if we don’t have enough rest? Matthew Walker, author of ‘Why We Sleep: The New Science of Sleep and Dreams’ believes that lack of sleep is one of the pre-determining factors of Alzheimer’s disease, as well as influencing a significant range of psychiatric, mental disorders and even cancer. In fact, as a result of comprehensive research in 2007, the World Health Organization remarked that night shift as a ‘probable carcinogen’ (causing cancer) due to ‘circadian disruption’ or sleep/wake cycle. In addition to being a preventative for diseases in later life, sleep is also essential for your body to heal itself on a daily basis. Research suggests that achieving eight hours of sleep each night can help with common colds and is a daily boost for your immune system. The power of sleep has also been considered in studies for lower cholesterol, as a means of aiding weight-loss, and regulating blood sugar levels. The National Sleep Foundation also explains that sleep is vital for your body to produce cytokines, which are a type of protein that targets infection and inflammation. As these cytokines are both produced and released while you are sleeping, missing out on rest can be twice as bad for your health. The number of hours we need to sleep differs by age-range, The National Sleep Foundation outlines this in the chart. As this illustrates, the optimum amount of sleep for a newborn baby is between 14 and 17 hours a day, a teenager’s recommend
amount is eight to 10, whereas adults (18+) need only seven to nine hours. The ages where the body is experiencing the most change or growth is reflected in the amount of hours humans need in order to fully rest and recover. Experts agree on a number of simple ways to have a good night’s sleep. Firstly, try and sleep to a schedule, if you are waking up at 6 am MondayFriday, but sleep in until 11 am on Saturdays, your body will not find a regular pattern of sleep. Exercising during the day is hugely important for 20
a deep sleep as is a limited caffeine intake past 12 pm. Finally, although it may seem obvious, in order for your body to fully shut down and achieve a full night’s rest, you must make sure that your surroundings are sufficiently dark enough. Sleep should be considered as vital to human health as consuming the right amount of vegetables and drinking enough water. Often taken for granted, in order to prevent diseases and fight off illness, we must see sleep as one of the main pillars of our health.
Sleep
5 ways food is affecting your sleep We eat for nourishment, growth, socialization, and sometimes just for pleasure. But have you ever considered that what you eat and when you eat it can play a role in how well you sleep at night? Karman Meyer, the author of Eat to Sleep shares five ways food may be affecting your sleep cycles.
Excess sugar, not so sweet for sleep The more sugar consumed during the day, the more likely you are to wake up in the middle of the night due to fluctuating, unstable blood sugar levels. Rather than snacking on chips, sodas, candy, and other sweet treats, choose whole fruits and whole grain snacks (like popcorn!) to satisfy a sweet or salty craving. The fiber in fruits and whole grains allow for slower absorption of glucose into the bloodstream.
Going to bed on a full belly Having too much food in your stomach when going to bed can make it uncomfortable for sleep and if you’re prone to acid reflux, you may experience symptoms once you lie down in bed. Americans tend to eat the largest amounts of food and most calories at dinner time, whereas many other cultures enjoy lighter evening meals. To avoid overconsumption of food at any meal, remember to take your time while eating to aid in optimal digestion and be mindful of appropriate portion sizes to meet your individual dietary goals. ChooseMyPlate. gov is an excellent tool to learn about common portion sizes of foods and how to create a healthy, balanced plate.
Changing sleep patterns throughout the years The concept of humans sleeping throughout the night may be a recent phenomenon, argues historian Roger Ekirch of Virginia Tech University. Ekirch spent years researching and collecting historical evidence that suggests that humans used to sleep in two periods at night, known as a ‘first sleep’ and a ‘second sleep’. According to his theory, people would initially go to bed after the sun had set, wake for a one or two hours around 11pm, and then go back to sleep until dawn. This cycle of sleep started to phase out in the 17th century, as more and more people were able to purchase candles. In the late 19th century, following on from Thomas Edison’s invention of the modern-day light bulb, sleep patterns were disrupted more than ever. Primarily, this meant that workers could stay longer at factories, night shifts were invented and the idea of falling asleep when the sun set, and waking up with the sunrise, was changed forever. In more recent years, the human ability to ‘switch off’ before falling asleep has been altered by the introduction of televisions and cell phones. This artificial lighting (also known as ‘blue lighting’) trick your brain into thinking it is daytime, meaning it can take longer to fall asleep and your natural rhythm of sleep will be altered. To prevent this, experts recommend switching off electronic devices up to an hour before you wish to fall asleep.
Alcohol inhibiting deep sleep A glass of wine or beer while preparing dinner or while watching your favorite show at night may sound relaxing but it can hinder you from entering the deep, restorative stages of sleep. Not something you want to miss out on! And if you’ve been known to snore, alcohol can actually make it worse. The best way to find out if alcohol may be the cause of restless night? Cut it out for two weeks (at least during the work week to start!) and see if you begin to wake up feeling more rested in the morning.
Cutting back on the caffeine That afternoon coffee or energy drink, or even caffeinated sodas or teas before bed, may be interfering with your Zzz’s at night. The recommended daily limit for caffeine is 400 milligrams and it’s best to cut off consumption of the stimulant at least eight hours before your usual bedtime. Keep in mind that if you’re dependent on caffeine to get through the day, it may be time to consider the foods you’re consuming on a daily basis to ensure they are providing your body with the energy it needs, rather than relying on a stimulant.
The power of potassium In my book, Eat to Sleep, I cover several nutrients that play a vital role in getting a good night’s sleep and potassium is one of them that, according to the 2015-2020 Dietary Guidelines for Americans, many Americans are not getting enough on a daily basis. Potassium is important for muscle contraction and easing muscle cramps, blood flow, and regulating fluid and mineral balance, and it’s recommended that adults consume 4,700 milligrams a day, nearly double what most adults are actually consuming. To boost your potassium intake, enjoy more cooked spinach, baked potatoes, cantaloupe, tomatoes, bananas and milk. About the author: Karman Meyer is a Registered Dietitian Nutritionist in Nashville, TN specializing in nutrition communications and recipe development. She is passionate about sharing the facts about food and nutrition with the public and works to encourage others to feel more confident about cooking healthy, delicious meals at home. Keep up with Karman @karmanmeyer on Instagram! 21
Healthy eating
8 Nashville places to grab healthier curbside pick-up Life happens. Constantly! So when dinner plans go awry and you need something quick, healthy eating is probably the last thing you’re thinking about. Luckily, you don’t have to sacrifice your health for convenience with these eight places where you can grab healthier curbside pick-up! Regular writer Lindsey Joe (pictured) offers her recommendations.
Vui’s Kitchen. This sister restaurant to Juice Bar offers fresh Vietnamese fast. I genuinely love their entire menu, but would recommend you try their Summer Rolls and Noodle Bowl with Five Spice Shrimp. They also carry one of my favorite desserts – Coconut Pudding! Link: https://www.vuiskitchen.com/
Burger Up. People often think that to eat healthfully you have to give up your favorite foods, like burgers. But that couldn’t be further from the truth, especially when you can order better-for-you items. Try the Turkey or Marathon Burger (with mayo on the side) from Burger Up. Link: http://www.burger-up.com/
Edley’s Bar-B-Que. Craving something southern and smokey? You can’t go wrong with Edley’s satisfying Turkey Platter. (Pst! Order the Bean Salad.) Link: https://www.edleysbbq.com/
Slim and Husky’s. Yes, you did read that right. Pizza can be fair dinner game too! Order a slim Red Light Special or Create Your Own pizza. (Pro Tip: Do a red sauce base and add as many veggies as you want!) You can also ensure you have a well-balanced meal by adding a Create Your Own salad. Link: https://www.slimandhuskys.com/ 22
Healthy eating
Nama Sushi Bar. Why settle for gas station sushi when you can get quality rolls fast from your neighborhood Nama? Warm up with a bowl of Miso Soup and choose from a wide variety of sushi rolls sure to appeal to every taste bud in your house. Link: https://namasushibar.com/
Taqueria Del Sol. Mexican makes my list of healthier curbside pick-up options as well. I like Taqueria Del Sol’s Salsa Trio to start and Roasted Chicken Enchiladas. (Note: There are Vegetarian options available upon request!) Link: http://www.taqueriadelsol.com
Greko Street Food. Feast as if you’re really in Athens (of the South) by grabbing and going from Greko in East Nashville. Try their Horta Greens and Main Street Bowl with Athenian Chicken. Link: https://www.grekostreetfood.com
The Eastern Peak. Last on my list of healthier takeout restaurants – The Eastern Peak. I recommend you start with their Lettuce Wraps and order the Thai Basil as an entree. A delicious (and healthy) dinner in minutes! Link: https://www.theeasternpeak.com
Remember, even the best meal plans don’t always go as planned so cut yourself some slack and consider trying one of these healthier takeout options next time you’re in a pinch. About the Author: Lindsey Joe 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!
HELP FOR ADD/ADHD, DEPRESSION, ANXIETY, STRESS THAT’S: Non Invasive? Uses No Drugs? Suitable For Children Teenagers, & Adults? Where Each Treatment Lasts Just 3-4 Minutes? Involves No Pain? Long Lasting? Has Fast Results? Affordable? 90+% effective?
WE CAN HELP! LENS Neurofeedback is now in Nashville at the Harmonized Brain Centers.
615 331 8762 www.harmonizedbraincenterstn.com
Healthy eating for Seniors
Fruits are a great source of vitamins, minerals, fiber,
Quick, healthy meals for Seniors As people age and their metabolisms slow down, a common concern is weight gain. Weight gains are often associated with snacking, but snacks can be key to a healthy lifestyle if incorporated properly, explains Makenzie Jones (pictured).
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aving an energy intake spread throughout the day can help people keep moving and keep up with the demands of life at any age. It can also improve nutrient variety and absorption all day long. For older people who may not be able to eat as much at one time, having smaller snacks during the day can ensure they get the nutrients they need. Dietetics major at the University of Tennessee at Chattanooga Nicole Burhle adds that with agerelated changes in the body, “things like your digestive system will slow down and your ability to break down food (chewing included) will decline. So we want to provide older adults with easy digesting/
easy chewing foods” while keeping it nutritious and nutrient-dense to balance the lower calorie need. Some of these easy chewing options include pudding, yogurt, cottage cheese, oatmeal, applesauce, other soft fruits, hard boiled eggs, and hummus or chickpeas. These are healthy options that will provide necessary nutrients including protein and calcium as well as vitamins and minerals. Protein is important, as it helps maintain muscle loss that comes with age. Eggs contain the most bioavailable protein there is, so it quickly goes where the body needs it. Protein can be found in a variety of lean meats, nuts, and dairy. 24
and antioxidants that help fight damage in the body caused by stress over time. They also help boost the immune system which is more susceptible in older people. Vegetables are also rich in vitamins, minerals, fiber, and antioxidants, and they are lower in sugar than fruits. With age, people are more susceptible to type 2 diabetes and other related issues. Maintaining bone health is a particular concern in older adults, especially postmenopausal women. Calcium is a key factor in bone health, as well as muscle and nerve function. Now that we have some of the background on nutritional keys for seniors, here are some ways to incorporate them into daily snacks: • Carrots and hummus-vitamins and protein • Fruit and cottage cheese or yogurt-vitamins, minerals, calcium, and protein • Oatmeal and applesauce-fiber, protein, vitamins and minerals • Nuts-protein, healthy fats, fiber • Eggs with vegetables or cheese-protein, healthy fats, calcium, vitamins and minerals • Peanut butter crackers-nutrient-dense for getting more in less • Edamame-provides all 9 essential amino acids for protein and metabolism, as well as fiber, vitamins, and minerals • String cheese-a simple and no-mess way to get protein and calcium • Popcorn-a tasty treat of whole grains with few calories (not butter-loaded varieties) Shakes such as Ensure and Carnation Breakfast Essentials-provide a one-shot deal to hitting many vitamins and minerals, calcium and protein. These are extremely helpful for those who cannot handle much on their stomach and/or in certain nutrient areas that the diets of older people may lack. If thoughtfully chosen, snacks can play an important role in the health of seniors and may help make their golden years longer and more enjoyable.
Healthy eating for Seniors
Healthy Food Choices for Seniors
When you are not consuming enough iron, there’s a limited supply of oxygen to the body tissues. This results in feeling tired and lethargic. Iron deficiency is known as anemia.
Begin with the basics.
Foods Rich in Vitamin C
• Carbohydrate-rich foods like sweet potatoes and brown rice • Protein-rich foods like salmon and beans
Foods rich in Calcium are mainly dairy products such as milk, yogurt, and cheese, as well as in leafy green vegetables and cereals fortified with calcium.
Foods Rich in Fiber
• Fruits and vegetables (five portions a day) Besides this, you can prepare meals rich in the following nutrients:
Foods High In Omega-3 Fatty Acids These fatty acids are important for people of all ages including elderly people as they help prevent inflammation which can cause cancer, rheumatoid, arthritis, and heart disease. They can be found in fish mainly Sardines, Tuna, Mackerel, and Salmon. They are also found in flaxseed, soybeans, canola oil, and walnuts.
Foods Rich in Calcium Calcium helps our bodies build and maintain healthy bones. It has also been known to lower blood pressure. The body’s need for calcium is so essential that, if you are not getting enough calcium, it begins to reabsorb it from the bones. This makes your bones fragile and brittle leading to osteoporosis.
As we get older, our digestive system slows down. The walls of the gastrointestinal tract thicken and the contractions are slower and fewer which may lead to constipation. Foods rich in fiber include nuts, wholegrain cereal, wholegrain bread and pasta, brown rice, brown bread, fruits, and vegetables.
Water According to researchers from Tufts University, drinking eight glasses of water daily was next to physical activity in importance to health. Dehydration causes drowsiness and confusion among other side effects so it is essential to stay hydrated. If you are taking the recommended high fiber diet, you need to drink a lot of water this is because fiber absorbs plenty of water.
Foods Rich in Iron Iron plays a vital role in the body. It produces hemoglobin which carries oxygen in the blood from the lungs to the rest of the body.
Vitamin C has antioxidant properties which are believed to prevent cancer and heart disease. It is also involved in the production of collagen, which gives your skin elasticity and gets rid of dead skin cells giving you healthy skin. This essential vitamin can be found in fruits and vegetables.
Vitamin D Vitamin D aids in the absorption of calcium in the body slowing down the rate at which bones lose calcium. It aids in the maintenance of bone density; therefore, preventing osteoporosis. Some foods come fortified with it such as cereals, milk, yogurt, and juices. Naturally, vitamin D is found in eggs and certain fish (salmon and tuna). A vitamin D deficiency also increases your chances of falling.
Foods Rich in Vitamin B12 Vitamin B12 is responsible for maintaining nerve function, production of red blood cells, and DNA. As you age, absorbing the vitamin from food is more laborious.It is found in dairy products like milk and meat and poultry products. For the full list go to: www.aging.com
June 1st — A day that could change your life!
The Fest will be a fantastic source of advice, information, guidance and motivati from 100s of health, fitness and wellness vendors, all under one roof.
June 1st, Vanderbilt Recreation & Wellness Center
Tickets on sale March 6th! 30% Discount and Free workshops tickets if you book early
Plus: 10 Workshops, packed full of motivational ideas, valuable advice, fascinating case studies and helpful guidance. Meet your favorite local author. Meet your favorite author, buy a copy of their latest book and get it signed.
FREE Entertainment on the Main Stage for ALL ages: Fun for everyone on the main stage in the Fest Hall. Admission Prices: Save 30% by booking in advance General Admission to the Health & Wellness Fest, author signings and main stage entertainment: $10 per person when booked in advance online.
(Children under 12 free). On the day admission $15. (Children under 12 free). Workshops: The first 50 tickets to each worksho are free, (plus Fest Admission Fee).
For full details and to book your tickets online now: www.nashvillehealthandwellnessfest.com Interested in being a vendor or exhibitor? Email expo@phrmedia.com or visit the website.
Opioid Abuse
Opioid Misuse: what can we do to help? Opioid overdose crisis has been on the rise since the 1990’s when pharmaceutical companies stressed that opiates would not be addictive. As we all know, misuse has occurred way before the 1990’s, but now it has been declared a ‘national disaster’ as it claims some 120 deaths a day. Emily Arnold (pictured) deals with those suffering from Opioid abuse on a daily basis.
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o what are opioids? Opioids are defined as narcotic prescription medications that depress the central nervous system as well as bind the specific receptors of the brain that alleviate pain relieving symptoms. They are synthetically made into medications such as Percocet, morphine, hydrocodone, oxycodone, fentanyl, heroin, and many more. Many street drugs are now being made and manufactured to where they look exactly like the real prescription strength medication. Some are being laced with deadly fentanyl or heroin. Fentanyl is on the rise today and has killed a lot of people. Fentanyl is the most commonly used drug involved in overdoses, beating out heroin as the deadliest drug in the United States. The synthetic opioid fentanyl was linked to nearly 29 percent of all overdoses in 2016. That means in 2016, 18,000 people died due to fentanyl overdoses. Overdoses caused by heroin, also an opioid, has tripled over the years. It was the second deadliest drug in 2016 according to the statistics from Many people who are prescribed opioids for wisdom teeth extractions, surgeries, etc. become addicted to them. Many have withdrawal side effects which can be diarrhea, nausea and vomiting, chills, and are unable to do everyday activities of daily living such has household chores, work, and taking care of their families. From personal experience: after being told I was going to have to have a c-section, I was like. “ oh goodness I will be sore even though I am a tough little booger.”I remember the moment the nurse came to me and said, “Here are your two pain medications.” I replied, “I would like just one, not two because I do not want to become addicted and have withdrawals when I am discharged from the hospital and trying to take care of a newborn baby.” After three days of taking just one Percocet twice a day, I came home with no appetite, chills and diarrhea, and yes I was already having withdrawals! It is no fun especially trying to care for your first child already not having a clue as to what to do or how to do certain things. Some people never think
7 depressing facts about Opioids in America 1. In 2016, health care providers across the US wrote more than 214 million prescriptions for opioid pain medication – a rate of 66.5 prescriptions per 100 people. 2. As many as 1 in 5 people receive prescription opioids long-term for non-cancer pain in primary care settings. 3. More than 11 million people abused prescription opioids in 2016. 4. Every day, more than 1,000 people are treated in emergency departments for misusing prescription opioids. 5. More than 40% of all US opioid overdose deaths in 2016 involved a pre-scription opioid. 6. Drug overdoses claimed the lives of nearly 64,000 Americans in 2016. Nearly two-thirds of these deaths (66%) involved a prescription or illicit opioid. 7. The CDC estimates the total economic burden of prescription opioid mi-suse in the US is $78.5 billion a year, including the costs of health care, lost productivity, addiction treatment, and criminal justice involvement. Courtesy: www.moveforwardpt.com And in Tennessee: In 2016, there were 1,186 opioid-related overdose deaths in Tennessee – a rate of 18.1 deaths per 100,000 persons – higher than the national rate of 13.3 deaths per 100,000 persons. Deaths from heroin overdose have in-creased since 2010 from 17 to 260 deaths. Deaths from synthetic and prescription opioids have also increased, from 72 to 395 deaths and from 516 to 739 deaths, respectively Opioid Pain Reliever Prescriptions: In 2015, Tennessee providers wrote 118.3 opioid prescriptions per 100 persons (7.8 million prescriptions). In the same year, the average U.S. rate was 70 opioid prescriptions per 100 persons (IMS Health, 2016). 26
they will never get addicted after taking them for 4-7 days, but look at me after three days. It is a scary feeling. Some say our brains are chemically imbalanced and some are automatically addicted to opioids and some aren’t.
What is happening to avoid the misuse of opiates?
The state of Tennessee is avoiding misuse by limiting the supply and dosage on opioid prescriptions on new Patients. Initial prescriptions will be limited to a 5-day supply with daily dosage limits. There are some exceptions to Patients undergoing treatment for Cancer or are in hospice care. The state has funded treatment and recovery facilities for assistance. The state provides incentives for offenders in correctional facilities to complete intensive substance use treatment programs while incarcerated. An increasing number of offenders suffer from substance use disorders. Many trainings are being done to healthcare workers, law enforcement, social workers and counselors so we can all recognize a person if they are going through an overdose from opiates. Narcan is the most common(naloxone HCl) Nasal Spray and is the first and only FDA-approved nasal form of naloxone for the emergency treatment of a known or suspected opioid overdose. Inform your loved ones that they are not alone and can seek help for their addiction. There are many suboxone clinics that assist people with coming off opiates. Suboxone is a prescription medication intended for the treatment of opioid dependence and should be used as part of a treatment plan in conjunction with counseling and psychosocial support. Attending support groups is important as well while maintaining sobriety. There are also treatment facilities that require a 7 day detox with no medication given. Remember, “You are not alone, there is hope!” Don’t be afraid of what others think. It is your life, not theirs. Counseling is important with treatment and if you have no support, remember that someone is there for you. 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 has worked in the addiction field for over six years and the mental health field for over 10 years. She currently is employed at The Conway Clinic as a counselor. To make an appointment for an intake with the suboxone clinic or more information on how she can help you with opiate addiction, please call 731-695-2532 or 731-693-2013.
Women’s Mental Health
At last a non-drug treatment for PMT, Menopause and Depression For many of the more common Women’s mental health problems, there is now an alternative to drugs. Certified LENS Neurofeedback practitioner, Sheri Rowney (pictured) reports on some recent success stories she has seen at Harmonized Brain Centers here in Nashville. Chole, - a 32 year old professional, is a busy woman; working a 50 hour week, works out daily and loves to socialize with her many friends and boyfriend for 23 days of the month. The other 5 to 7 days she suffers with PMS; raging mood swings, anxiety, migraines and feeling so tired she can hardly focus. She tried many different prescribed medications to help but they were either ineffective or had side effects worse than the symptoms. She came to Harmonized Brain Centers with little hope that we could help. We began LENS treatments once a week and within two months, her symptoms had decreased dramatically or gone away completely; leaving her free to be herself the whole month.
Denise,
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hile most women will make time for their regular PAP smear and Mammogram, there are many others suffering the ill effects of PMS, Postpartum Depression or Menopause without realizing there is help for these too. LENS (low energy neurofeedback) could be the help you need and didn’t even know it was there. In the six months since we opened our doors here in Nashville, we have had the opportunity to help many Women, here are some of their stories:
Kendall, - a young woman of 25, was so excited to become a first time mother; reading all the books, eating healthy, doing everything she could during her
pregnancy to give her baby the best start in life. Other than the usual aches and pains, she felt great during her pregnancy and looked forward to becoming a mom. The birth went according to plan, her first attempts at breastfeeding were positive and then WHAM! About the 5th day after birth, things changed. She was tired, she was sore, her inability to soothe her baby at times had her feeling anxious and depressed. These feelings continued to get worse, day by day until she literally felt like she could not get out of bed. Her mother, looking for help, brought her in for a consultation. A few LENS treatments later, she was back to her normal self, feeling happy and positive and excited to be a new mom. 27
- a 54 year old woman was struggling through the effects of Menopause. While the doctor had prescribed hormonal replacement that had helped with the physical changes, she was still struggling with the mood imbalances, foggy brain and headaches. She came into HBC looking for hope and we were able to help. After a few weekly treatments, she was able to sleep better, felt more calm and focused and able to resume doing the things she enjoyed once again. LENS (low energy neurofeedback) is a non-invasive, easy treatment that allows the brain waves to reset; giving it the opportunity to run more effectively and efficiently. It is quick, it is painless and the results are fast. There is no need to suffer with the headaches, the fogginess, the depression and anxiety just because you’re a woman and thought you had to. Give me a call and let us help. For more information contact: Harmonized Brain Centers: 615 331 8762 www.harmonizedbraincenterstn.com. email: sheri@harmonizedbraincenterstn.com
Lifestyle changes
5 easy steps to make
a positive change in your Life
Personal Trainer Lynda Ratliff (pictured) suggest five easy ways you can make those changes to your lifestyle work-and stay with you.
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ow many times have you started a healthier lifestyle – tried dieting and exercising just to find yourself back to where you started, or worse yet, in worse condition?? Have you heard the phrase “Thoughts determine feelings determine actions.”? As humans with emotions, we tend to let them control us, instead of us controlling our emotions. That, coupled with mindless action, is a recipe for disaster. There is extensive research that supports this. Psychologists and Psychotherapists agree that your thoughts control your behavior, but they pass through the human filter of emotions. So, armed with the knowledge (because knowledge is power) that you can control your thoughts, which do control your feelings and subsequently your actions, you have the power to make positive change in your life.
Here’s the meat of the matter.
1. Figure out who in your life is supportive and encouraging. Let them know about your decision to start this journey. If you cannot think of anyone, go ahead and hire a health coach. A good health coach will guide you through this process while being supportive and encouraging. Even if you do have a good support network, you may still want to hire a health coach to help guide you.
2. Once you’ve done that the next step should be to journal for a few days. This is a great way to not just guess what you’re doing, but actually document it. You have to have a starting point. So, journal for a few days; a few days during the week and both Saturday and Sunday typically to get a good baseline. Yes, it’s time consuming, but planning any trip is somewhat tedious on the front end but that makes the journey so much more enjoyable and productive. Journal in 15-minute increments what makes you tick during those moments. If you’re eating breakfast at 7:30 then again at 10:00, why are you eating twice? Are you hungry, angry, what emotion is driving you? How do you feel after? Journal it. 3. Now you have a better idea of what you’re doing and why. From here, you take one to three things you’d like to change and focus on them. One diet-oriented change, one exercise-oriented change and one mindful thing to change. What do I mean? An exercise-oriented change may be to walk five minutes after dinner, or if you’re already walking, it may be to do 10 squats every morning when you get up, or even start by stretching each morning. The point here is to make small sustainable 28
changes that you can build from. Does this make sense? The snowball effect is one small change that rolls into another and another until you have a great big ball of successes that lead to a healthy lifestyle. 4. Another large part of this transformation is goal setting. Setting goals that are SMARTER – Specific, Measurable, Attainable, Relevant, Timebound, then Evaluate, and Readjust. This is another topic that could take a long time to cover, so I’ll try to keep it short. There are product and process goals, long-term and short-term goals. For our purposes, we are going to focus on short-term, process goals. If you make a SMARTER, short-term, process goal, it might look like this: I’m going to walk in my neighborhood every night for five minutes after dinner for the next two weeks. This is specific (walk in my neighborhood after dinner), measurable (five minutes), attainable (this should be specific to what you can attain), relevant (walking is exercise) and time-bound (for the next two weeks). When you reach that goal, you can add to it or do something different. 5. Another thing about setting goals is there should be a reward. Whether it’s a gold star on a chart or a new pair of socks for your two weeks of walking, again the reward should be specific to you. Now let’s talk about one more thing when setting goals. There has got to be some flexibility. Life happens and just because you got an emergency call to help a friend and couldn’t walk one night doesn’t mean you’ve failed. It’s just one day. You put the past behind you, learn from it and move on. Success is not doing everything right 100% of the time. Success comes for consistent steps in the right direction. You can be that person, but it starts in the mind. You’ve got to understand that your self-talk must be positive and encouraging and occasionally tough, but always compassionate. Sources: 1. https://www.forbes.com/sites/amymorin/2016/06/15/thisis-how-your-thoughts-become-your-reality/#3fca410b528a. 2. https://www.psychologytoday.com/us/blog/mind-overmoney/201307/don-t-always-believe-what-you-think
About the author: Lynda Ratliff BA, ACE CPT, ACE Health Coach B.S., Sports Management, Florida Southern College. Certifications: American Council on Exercise (ACE), Certified Personal Trainer; ACE-Health Coach. Lynda specializes in: Strength training, HIIT training, functional movement, and lifestyle management. For more information or to contact Lynda: lratliff@homefitconsulting.com
Cupping for beginners
Should you try Cupping? Regular Contributor Lesley Losey (pictured) writes about her experiences with ‘Cupping’, and where in Nashville you can try it for your self. What is Cupping? “Cupping” is a traditional Chinese healing modality that was actually developed thousands of years ago, despite some believing that it is a new concept. It was once believed that this practice was able to draw out evil and negative spirits from a person receiving the therapy. Although cupping may not release demons from your body, the practice is still widely used today by many different practitioners for many types of ailments. Many studies on cupping have shown that this practice can promote blood circulation, reduce scar tissue, reduce inflammation, relieve chronic tension and other musculoskeletal issues, promote detoxification by activating the lymphatic system, and in some cases, has been known to reduce fever. Depending on the type of practitioner you visit, you may get to choose what type of cupping therapy you will receive. There are three different types of cupping that you can get today: Wet cupping involves a prick of a needle on a specified location before the cup is placed on the area, creating a vacuum seal around the area. Studies from the Saudi Medical Journal shows promising results of this method for people with chronic pain conditions. Dry cupping is the most common form of cupping in the U.S. today. This method uses rubber-rimmed
cups to create dry pockets of suction on a particular area of the body. Dry cupping is most commonly used to enhance blood circulation and jump-start the body’s natural healing process by creating microtrauma to an area that needs restoration. Fire cupping is just like the other methods of cupping, but this type uses glass cups with fire around the rim to create a suction pocket. Don’t worry, though, you won’t walk away with third degree burns. These are just hot enough to create a “suction” pocket. This is the least used method in the United States due to insurance purposes, though.
So…what was it like? As a person who is always interested in the many methods of “alternative healing”, I decided to give cupping a try. My initial reason for turning to this type of therapy was due to extreme muscle tension I was experiencing in my back and the seemingly never-ending cold I was suffering from. The process lasted about 30 minutes, and was completed using “dry” cups on the lower, middle, and upper regions of my back. My cupping experience was incredible, simply because I actually got relief. The majority of the cupping experience was not painful, with the exception of the ‘rolling’ around my rotator cuffs. The purpose of the ‘rolling’, I was told, was
to help loosen up the muscles and pull out any inflammation and tension that I had in those areas (cupping is sort of like a reverse massage, in the sense that the muscles are being pulled on rather than pushed on, so the effect is a little different than that of a traditional massage). Other than a little bit of pain during the process, I actually felt incredible the next day and the days to follow. The tension in my back had almost disappeared, and that annoying cold that I had started to finally pack its bags and leave my body for good. From a personal experience, I can definitely recommend this type of alternative healing method, because it worked for me. Other than the dark circles that were left on my back, I loved everything about cupping and would recommend it to anyone.
Recommended Cupping specialists in Nashville Health and Harmony Integrative Bodywork
Owner: Angela Qualls LMT, CTM, CCT Cupping for: muscle tension, trauma, mental/ physical stress, mind-body connection 1219 17th Ave South, Suite 1 615-943-2553
Gingko Acupuncture
Owner: Emily Davidson C.Ac, L.Ac, Dipl.OM Cupping for: common cold, asthma, muscle injury/stiffness 2817 West End Avenue, Suite 205 615-953-9508
Ha.Le Mind and Body
Owner: Janice Cathey Cupping for: deep relaxation, calming the nervous system, enhancing detoxification 2200 21st Ave S, Suite 105 615-415-0242 References Huijuan Cao, Mei Han, Xun Li, Shangjuan Dong, Yongmei Shang, Qian Wang, . . . Jianping Liu. (2010, November 16). Clinical research evidence of cupping therapy in China: A systematic literature review. Retrieved from https://bmccomplementalternmed. biomedcentral.com/articles/10.1186/1472-6882-10-70 Figure 2f from: Irimia R, Gottschling M (2016) Taxonomic revision of Rochefortia Sw. (Ehretiaceae, Boraginales). Biodiversity Data Journal 4: E7720. https://doi.org/10.3897/BDJ.4.e7720. (n.d.). doi:10.3897/bdj.4.e7720.figure2f
Examples of the different types of cupping 29
Dental Health
A New Smile in one Day Tooth loss is a major problem for many people. But there are solutions that can help put that smile back! Dr Jaime A Romero Jr, D.D.S (pictured) suggests a quick, easy and time saving procedure. Why Choose All-on-4 Aside from the obvious benefits, there are many other reasons to choose an All-on-4 replacement. One of the biggest incentives is the fact that the implants become completely permanent. This is thanks to titanium’s unique ability to fuse with bone. You’ll never have to worry about your new teeth slipping or sliding while you’re speaking, which can inspire greater confidence. The All-on-4 setup also makes eating much easier than with traditional dentures. Since the teeth are anchored permanently, there’s no reason why you can’t enjoy apples, carrots, nuts, and beyond. It’s by far the most natural-feeling setup. You don’t have to worry about messy adhesive glues or strips with an All-on-4 set, either. Since they don’t need to be removed for cleaning, you can rest assured that you won’t forget to remove them on schedule.
Ready to Smile?
M
illions of Americans suffer from tooth loss. In fact, experts estimate as many as 35m people have no upper or lower teeth at all. Have you been dreaming about a brand new smile to combat your tooth loss? Are you hesitant to pursue tooth replacement options because of the length of time, and number of procedures it takes? All-on-4 is a modern system for changing teeth that can be done very quickly and efficiently, saving you time and money.
What is All-on-4? All-on-4refers to a combination treatment that involves dental implants and implant-anchored dentures. During this procedure, four titanium
rods are embedded within your jaw. They’ll be strategically placed by your surgeon for maximum efficiency to fit your mouth. Once the implants are securely installed, custom high-quality dentures are anchored to them. The name “All-on-4” comes from the fact that only four implants are needed to securely hold a whole set of teeth. This means you could have both your upper and lower sets replaced with only four implants in each setting. In the past, dental implants were used for every single tooth. As you can imagine, this would be significantly more painful and time consuming than an All-on-4 procedure. As a result, you can get a brand new smile in just one day. 30
If you’re considering an All-on-4 set, call us today. Our surgeons would love to meet with you and discuss the process in-depth. We can answer any questions you may have. Remember, the sooner you call, the sooner you’ll have the smile you’ve always dreamed of. All we need is one day!
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.
Do You Suffer With
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Sharon C. Roth D.C. Roth Wellness 600 Old Hickory Blvd. | Suite 104 Nashville TN 37209