Nashville Health & Wellness Magazine June issue 2017

Cheers! Some thirst quenching drinks to make this Summer Six delicious, healthy cocktails for those hot days.

Can you eat healthy in a fast food restaurant?

We find the low carb, low fat meals on the take out menu.

Your quick guide to ‘Alternative Therapies’ Which are the most popular ones, and what do they do?

7 great events to attend this Summer

Read our list of not-to-miss happenings in and around Nashville.

Laura Lea Goldberg: Nashville’s own Eat Healthy Expert launches her first Book Inside: Your chance to win a free copy of: The Laura Lea Balanced Cookbook.

Men’s Health-what are the leading illnesses and cause of death for Men? And some advice on how to eat and live healthier.

Snoring & Sleep Apnea Solutions:

No CPAP, No Surgery Step 1: Free Screening & Evaluation Assess your risk.

Sleep Nashville offers a FREE screening & evaluation of your risk for sleep disordered breathing at our state-of-the-art clinic. Your appointment includes a one-on-one consultation with a trained medical professional.

Step 2: Sleep Study Test Analyze your breathing.

A sleep study test will be used to determine if you suffer from sleep apnea. In some cases, you can even sleep in your own bed with a convenient, inexpensive home sleep test designed to analyze your breathing.

Step 3: Treatment & Maintenance Achieve results.

Dr. Ryan O’Neill & Dr. John F. Farringer with over 20 years experience treating snoring & sleep apnea with oral appliances Before Oral Appliance Therapy Narrowed airway, Decreased airflow, Poor Sleep

After Oral Appliance Therapy Open airway, Increased airflow, Better Sleep

Sleep Nashville has an on-site 3D Con Beam CT to screen patients who are high risk for sleep apnea and show before/after results of treatment.

A Board Certified Sleep Physician will analyze your sleep study results and prescribe treatment options, such as a comfortable oral appliance covered by most medical insurances. If you are not a good candidate for an oral appliance or choose to seek alternative solutions, we will help you find the best treatment solution for your personal needs.

At Sleep Nashville we are in-network with the following medical insurance companies. If you have specific questions regarding your insurance that you would like addressed prior to your FREE Screening & Evaluation please call 615-385-1190

Address 4205 Hillsboro Pike Suite 105 Nashville, TN 37215

Office 615-385-1190

Fax 615-386-9032

Email info@sleepnashville.com

contents JUNE 2017 Cover: Laura Lee Goldberg

14 You can eat healthily

28 Proper Bike Fit and Exercise

at a fast food restaurant

for Low Back Pain Prevention

16 Healthy Eating: Laura Lea style 18 7 Great Events in Nashville

29 Breakthrough Laser

30 How Do You Decide

this Summer

19 From serene to extreme,

Neuropathy treatment

Nashville Shores has it all!

20 Men’s Health:

31 Redefine your shape

You can change these statistics

22 Healthy summer drinks –

with a twist!

24 You’re An Individual –

Your Weight Loss Program Should Be Too

25 A quick guide to the most

popular ‘Alternative’ Therapies

26 Make Sure Your Beach Time

Remains Fun and Safe

27 5 Brain Boosters

on a Healthy Diet?

Food is About the Body! with a 25 minute treatment!

32 Hot Chicken and Opioids The War on Drugs in Tennessee

34 Is It Wise To Keep

Your Wisdom Teeth?

37 How to improve

Male Hormonal Health

38 Classified Ads 39 Spiritual Wellness: Summertime Stress? Seek First...

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

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

Paul Rowney Publisher paul@phrmedia.com 615-457-2816 Jason Engelman Account Executive jason@phrmedia.com 817-513-9993 Christiana Muir Reporter, Reviewer christiana@phrmedia.com Scott Stubblefield Distribution Manager ssstubb@gmail.com Lorrie Ritchie Editor lorrieritchie@gmail.com Sonny Grensing Graphic Design sonnygrensing@yahoo.com 3

Local and National Health & Wellness News

10 Healthy things to do in Nashville

healthy recipe

Asian Chicken Lettuce Cups

By Laura Lea Goldberg

Total Time: 30 Minutes Servings: 5-6 Ingredients: • 3 large boneless skinless chicken breast (prefer organic and free range) • 1/4 cup unsalted, unsweetened peanut butter (prefer organic, sub almond or tahini if you like) • 3 tablespoons sesame oil • 2 1/2 tablespoons honey • 2 tablespoons lime juice • 2 cloves garlic, minced • 2 tablespoons sriracha (sub hot sauce and increase honey to 2 tbps) • 2 tablespoons tamari (sub soy sauce) • 1/2 teaspoon sea salt • 2 tablespoons coconut oil (sub a neutral oil) • 16 ounce can water chestnuts, diced (sub 1/2 cup blanched slivered almonds) • 1 head iceberg lettuce, green cabbage or sturdy bibb lettuce • Opt garnish: shredded carrots, sliced cabbage, sliced scallions, sesame seeds

Canoe floats at Radnor Lake Photo credits: tnstateparks.com

This great article from Shape.com lists: Where to eat, where to work out, where to relax and where to explore healthily in Nashville. Restaurants include the ubiquitous Sunflower Cafe and the new Vietnamese eatery Vui’s

Kitchen. Where to work out? They suggest Barre3 or Inner Light Yoga Studio.

For relaxation try: Poopy and Monroe and to explore: Radnor Lake State Park. For the full list and more details go to: www.shape.com

Send Health & Wellness your news!

Is your organization expanding, hiring, launching a new product or service?

Doing something exciting or news worthy you want to tell our 17,000 readers in and around Nashville? Then send us your information and we’ll do our best to publish it in the magazine, or on our website: news@phrmedia.com

Directions: 1. In a large mixing bowl, combine peanut butter, sesame oil, tamari, honey, lime juice, garlic, sriracha and sea salt. Whisk thoroughly.

2. Heat a large saute pan or wok to mediumhigh heat. Add coconut oil. When oil is shimmering but not smoking, add minced chicken. Allow to pop, crackle and brown around the edges before flipping. Turn heat down if you see smoking.

Companies should help keep employees fit Rick Goodman writing on business2community.com urges companies to take employee fitness and wellbeing seriously. “Focusing on wellness isn’t merely a nice thing to do. It actually underscores the health of the business itself. That’s because emotional, physical, and mental wellbeing are all critical to workplace happiness and workplace productivity,” he explains. Adding, “When your team members are fit... they do better creative thinking. They take fewer sick days. They are better able to cope with stress and anxiety.

And perhaps most significantly, they feel as though the company cares about them, and about their future.”

“That’s why you see more major companies instituting nap rooms, group exercise classes, and juicing areas. It’s why junk food is being removed from vending machines, replaced with healthier snacks. It’s why stress management training is so prevalent, and in companies of all sizes.”

Read more at www.business2community.com/ health-wellness

3. When chicken is golden brown and cooked through (approx. 4-5 mins), turn off heat and allow to cool 5 minutes.

Add your peanut sauce, reserving 1/4 cup. Add water chestnuts or almonds and stir everything to combine.

4. Serve chicken in lettuce cups with an extra drizzle of sauce, carrots, cabbage and scallions.

For more information: www.llbalanced.com 5

Local and National Health & Wellness News

Here’s where your 10,000 steps will take you in Nashville

Restaurant Review: Christiana Muir

The Eastern Peak, Thai at its best

Belle Meade Plantation The Belle Meade Plantation to the Steeplechase Grandstand is one suggestion.

Or Pry Mills to Two Rivers Mansion.

Check out www.uhcwalkingmap.com for more ideas, and cities.

Alternatively, buy yourself a Fitbit and you’ll be surprised to discover how far you do walk in a day without really trying.

Photo: Nancy Vienneau, THE TENNESSEAN

Done your 10,000 steps today – the recommended distance experts say you should walk in a day? Don’t want to walk around in circles but want some interesting routes and scenery? United Healthcare has created a website to show you where your 10,000 steps could take you around Nashville:

Fidget Spinners, Nashville expert speaks out FOX 17 reports on the current ‘fidget spinner’ craze and discussed the implications with Dr. Brett Shapiro, a child psychologist in Nashville. Dr. Shapiro said it is possible for children to become more focused on the spinners than the subject matter they should be focused on, but adds the spinners shouldn’t be written off.

“I understand where teachers are coming from and how they could become a distraction, especially for students who

‘New Age’ Asian cuisine in contemporary surroundings

are not using the spinners,” Shapiro said. “However, I wouldn’t dismiss the idea for a child.” Shapiro added “in the end, parents shouldn’t look at the spinners as a cure or final solution to helping with ADHD. I think it’s a good strategy to include, but setting a reinforcement schedule based on a child’s behavior and scheduling break time are also important strategies. A fidget spinner is just another technique to employ.” For the full article, go to: www.fox17.com

Walking into The Eastern Peak restaurant, the vibe is modern and fun. The reclaimed wood walls and polished concrete floors are trendy and stylish. As we are seated and given an opportunity to look at the food choices, the menu is extensive and is in line with the atmosphere of the restaurant; sophisticated and chic.

The Eastern Peak prides itself on using locally sourced products as well as hand-picked fish and beef.

My husband and I start with some sushi; choosing from a diverse menu and settling on The Eastern Peak Roll; made with tamago, crab and avocado, topped with salmon aburi, roe, sesame seeds, scallions and a spicy sauce. Amazing! Very fresh and beautifully presented.

For my main course, I chose the

June Events Music City Kids Triathlon Centennial Sportsplex and Tennis Center Sunday June 11, 8am – 12pm 615-772-5719

American Artisan Festival Centennial Park June 16, 17, 18 www.americanartisanfestival.com

Musicians Corner Acoustic Night Centennial Park May 26 – June 9 www.musicianscornernashville.com

Jazz on the Cumberland Cumberland Park June 18 – July 16 615-731-9001 7

Basil Duck; hand battered and fried boneless duck topped with a basil sauce, onions, peppers, carrots and fresh Thai chili. The melding of flavors make this dish an incredible choice. My husband has the Grilled Thai Steak; a 10 oz ribeye marinated in Thai spices and served with rice, grilled vegetables and a tamarind sauce. Out of this world!

We are too full to choose any dessert tonight; although Cheesecake Tempura sounds delicious. It’s okay; we’ll be back!

The Eastern Peak 536 Thompson Lane Nashville, TN 37211 615. 610.4888 www.theeasternpeak.com HOURS: M-Th 11a–9:30p, F-Sa 11a–10p, Su 11a–9p

Local and National Health & Wellness News

It’s Dairy Month. Find out more about Milk!

PERSONAL ADVICE: ASK DR. LISA

Is my fiancé an Alcoholic?

Q: “My fiancé always drinks too much — it doesn’t matter if it is with friends or if we are just hanging out. How can I tell him I want him to stop drinking — I am afraid he is an alcoholic.”

Dairy cows produce 6.3 gallons of milk a day More than 75 years since the annual celebration began, June Dairy Month continues to recognize dairy products and the farmers who produce them. In Tennessee, there are around 45,000 milk cows on 317 farms producing a stag-

Trying to get a commitment from someone to never drink again is usually asking someone to make a promise they can’t keep. That sets the stage for disappointment and conflict. The fact is that only the individual can make the decision that drinking is out of control and that the pursuit of abstinence is their best option.

gering 86 million gallons of milk a year.

Each cow can produce 6.3 gallons of milk a day. Want to know more about Milk and Dairy farming? The Hatcher Family Diary in College Grove offers tours for just $8. Call (615) 368-3405 for more details.

Nashville-a city of poor eating habits?

Yet again, Nashville comes in near the bottom of the latest Gallup Survey which asked the question: “Did you eat healthy all day yesterday?”

The rankings show a wide range of results – with the highest communities having more than three quarters of their citizens report eating healthy all day the previous day compared to just over half among the lowest healthy eating communities. For 63 percent of U.S. adults who were asked, the answer was

“yes,” according to the 2016 Community Rankings for Healthy Eating report, based on a poll on healthy eating conducted by Gallup and Shareware.

The report ranks 189 communities based on how they answered the question about what they ate the previous day and Nashville comes up a disappointing 163rd. Even worse was Memphis which came in 188th and Clarksville 185th. Top of the list was Naples, FL and Barnstable town in MA.

A more successful approach is simply and matter-of-factly pointing out the connection between your partner’s drinking and its consequences. These consequences can be physical, behavioral, and/ or psychological. A few common examples:

The Tennessee Health Care Hall of Fame announces its third class of inductees Six health care professional were selected for the class of 2017 for their “significant and lasting contributions to the health and health care industries.” This year’s inductees are: Dr. Dorothy Lavinia Brown: First African American female surgeon in the south; Dr. William “Bill” Frist: First heart and lung transplant surgeon at Vanderbilt; Joel Gordon: 47-year health care veteran, Founder of General

• “Have you noticed that over the past six months or so you tend to fall asleep early on the couch after having your evening drinks?”

Care and Surgical Care Associates, Co-Founder of HealthWise of America; Dr. Harry Jacobson: Physician, entrepreneur and investor who founded/cofounded eight companies; Dr. Stanford Moore: Received the Nobel Prize for Chemistry in 1972 for his work with proteins and their composition; Dr. Donald Pinkel: First Director and CEO of St. Jude Children’s Research Hospital.

• “You’ve been waking up in the middle of the night and having a hard time getting back to sleep.

Have you noticed that that’s been 9

happening ever since you increased your drinking?”

• “I noticed that you’ve cut way back on your exercising since you started having three or four glasses of wine every night.”

• “You say that you’ve been feeling kind of depressed and tired.

That seems to have gotten worse as you’ve been drinking more.”

The matter-of-fact approach is much more likely to create a bond between partners than a confrontational approach or one that seeks complete abstinence rather than progress toward decreasing consumption. This approach is much more collaborative and has a greater chance of leading to positive changes.

Lisa Webb is at the Body & Mind Consulting Associates Group: www.bodymindtn.com. Her latest book: “Boardroom to Bedroom, Using your Executive Success for your Marriage” is available at www.amazon.com

Local and National Health & Wellness News

6 health benefits of strawberries

Strawberries pack a lot of healthy properties into a small package

What better time than National Strawberry Month to share six health benefits of strawberries that may be new to you: Strawberries help you stay sharp.

A recent study in the Annals of Neurology suggests that eating strawberries more than twice a week appears to delay cognitive aging by up to two and a half years.

Loaded with nutrients. Strawberries pack a lot of healthy properties into a small package. Each berry is full of

Nutrition for a Healthy Life

beneficial antioxidants and nutrients, including potassium, folate and fiber.

Sweet without the sugar. The sweet taste of strawberries makes them a natural dessert topping, one serving of eight strawberries contains just 45 calories!

A delicious source of vitamin C. One serving of eight strawberries has more vitamin C than an orange.

A healthy choice for diabetics. The American Diabetes Association has identified berries, including strawberries, as a perfect component of a diabetes meal plan.

Cholesterol fighter. In addition to being packed with antioxidants and fiber, strawberries are also rich in phytochemicals, which have been shown to reduce overall cholesterol levels.

To learn more about the health benefits of strawberries, visit www.californiastrawberries.com

Three superfoods to change your life

By Karina Hammer, Certified Holistic Wellness Coach

“Let food be thy medicine and medicine be thy food” – Hippocrates With every bite of food that we put into our mouths, we are either creating health or creating disease. The Oxford Dictionary definition states, a superfood is “a nutrient-rich food considered to be especially beneficial for health and well-being.”

Top 3 Superfoods to Add to Your Diet for Optimal Health: Bee pollen: richest source of vitamins found in Nature in a single food, complete food, rich in proteins, free amino acids, and vitamins, including B-complex and folic acid, bee pollen is richer in proteins than any animal source, prevents infectious diseases such as the cold and flu (it has antibiotic type properties), prevents hay fever and allergies, stimulates ovarian function.

Two Health & Wellness competitions to enter this Month!

Win tickets worth $75 for Nashville Shores!

Just text “TNHEALTH” to 444999, leave your email and 35 lucky winners will be chosen from all the entries to win a pair of tickets for entry to Nashville Shores.

health, heart health, balance hormones, increase energy, improve metabolism.

Hemp seeds: perfect protein, not only containing all 20 amino acids, but also each of the 9 essential amino acids that our bodies cannot produce, rich in soluble and un-soluble fiber, 3:1 balance of omega-3 and omega-6 fatty acids, anti-inflammatory, digestive

WIN a free copy of The Laura Lea Balanced Cookbook.

Health & Wellness has 10 hardback copies (worth $30) to give away free to the first 10 readers who send in their name and address to: editor@phrmedia.com Please put in the subject line ”Cookbook Competition” 11

Spirulina: one of the oldest life forms on Earth, 2800% more betacarotene than carrots, 3900% more iron than spinach, nutrient dense, protein powerhouse, anti-viral, anti-aging, detoxify heavy metals and toxins, lowers blood pressure, reduces cholesterol, boosts energy, weight loss, improves endurance and reduces fatigue, improves immune system, and provides exceptional support for the heart, liver, and kidneys, oxygenates the blood.

To learn more, contact Karina at www.facebook.com/karinahammer or health@karinahammer.com To schedule an appointment, visit: www.karinahammer.acuityscheduling.com www.karinahammer.com

Health & Wellness Magazine’s Essential Guide to...

ces est Pla B 5 1 e Th unch for Br le vil in Nash s list makes

The Healthy List of Lists

i ding th er: Just rea uth wat o m r u yo .com

orld, and all W e th l w a tr we are Each month, nd those that fi to , ts is L ss ally. those countle ve to read, re a h st ju u o y the ones

hrillist

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20 Things No Woman

20 Strategies to help you fall asleep Surprisingly, baseball isn’t on the list, but a lot of good advice is:

Should Ever Do in Front of Her Husband ...

www.draxe.com

Yes, ladies, read this and save your relationship. No. 10 on the list is definitely a no-no:

www.cafemom.com

10 Budget Friendly Healthy Eating Recipes

g “Sex is t laughin u o h it w can have o said it, and wh Find out s: 49 other er.com

nk

www.ra

10 Best Spas in Nashville Subjective, we know, but what a choice! www.tripadvisor.com

All at a cost of under $5 a meal, what’s not to like? www.healthymummy.com

25 (Strange) Facts About Sex That They Didn’t Teach You In High School Pumpkins…no, they must be kidding? Right? www.lif

tes o u q t a e 50 gr ex abouthteSmost fun you .”

20 Facts That Should Be Common Knowledge But Aren’t

The one about the ducks can’t be true! www.buzzfeed.com

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4 Delicious Ways to Start Eating More Vietnamese Food Can’t believe you need this advice, but if you do:

www.blog.foodnetwork.com

8 things doctors secretly want to tell their patients

Go on, make your Doctor’s day and remember this list:

www.kevinmd.com

12 Worst Pieces Of Medical Advice That Women Get And where’s a list of some Lawyers who’ll put it right...? www.prevention.com

Healthy Eating

You can eat healthily at a fast food restaurant Kez Tabelisma, pictured left, takes a quick tour around some of Nashville’s fast food outlets to see if they have something healthy on the menu.

Here’s what she found:

W

hen you think of fast food, what usually comes to mind? Burgers. Fries.

A slew of high-caloric and deep-fried goodness. People in America eat fast food almost every day. For some, that’s all they care to eat. But why is this the case? Simple. It’s fast, and it’s cheap. In this rapid-paced world we live in, people are looking for the quickest and easiest ways to get food. But this sometimes isn’t the healthiest, and the problem that many people face is that a lot of the food they consume from these places is just full of sugar and empty calories.

Thankfully, however, many fast food joints are catching on to the healthy eating craze and are starting to offer other healthier items on their menus. Here are some healthier options from three local fast food joints that Nashvillians have come to know and love.

The Veggie Sandwich

This is a neat little menu item that most people overlook but it’s probably a healthier choice. This is pretty much a burger without the patty and cheese. You have the option of choosing the veggies you’d like, or you can go with the original which includes grilled onions, mushrooms, green peppers, lettuce and tomatoes.

Nutritional info: 440 calories, 60g carbs, 15g fat, 1,040mg sodium Cost: $3.49

Photo courtesy of www.thecookiechrunicles.com

Five Guys

Five Guys is known to serve some of the best burgers in town with the perk of letting customers choose as many toppings as they’d like. From adding grilled onions to dousing it in A1 sauce, you can imagine how big these burgers can get.

Some healthier options include:

Veggie or Sofritas Burrito Bowl

The tortilla is the main culprit in heightening up your calorie intake, so getting rid of that and ordering a bowl instead definitely lowers the carbs and calories in your meal. Choosing veggies or sofritas (seasoned tofu) instead of a type of meat is also a healthier choice. A sofritas burrito bowl that contains brown rice, fajita vegetables, mild tomato salsa, roasted chili-corn salsa, cheese and Romaine lettuce comes out to only 600 calories but is a little high in the sodium range. A veggie burrito bowl with the same content has a lower calorie count of 450 and lower sodium as well.

Nutritional info (sofritas): 600 calories, 69g carbs, 25.5g fat, 1,970mg sodium Nutritional info (veggies): 450 calories, 60g carbs, 15.5g fat, 1,410mg sodium Cost (both): $6.50

Chicken Salad

The Bunless Hamburger

Photo courtesy of www.thecookiechrunicles.com

Chipotle

Chipotle has established their brand as having “food with integrity,” so from the get-go, they have set the bar pretty high in terms of serving high-quality food that is nutritious yet affordable. However, it’s still considered fast food, so it would be wise to watch yourself when you go up to order a big, fat burrito. Here are some healthy choices you can lean towards:

Chipotle’s salad option is also another great choice with low calories while still keeping that Chipotle flavor. A chicken salad with Romaine lettuce, black beans, fajita vegetables, mild tomato salsa, roasted chili-corn salsa and cheese comes out to 555 calories. Cutting out the salad vinaigrette can be a wise choice as it contains 220 calories and 850mg sodium alone.

Nutritional info: 555 calories, 47g carbs, 18g fat, 1,745mg sodium Cost: $6.50

For you meat lovers who just can’t imagine a burger without the meat but still want to eat healthy, you can try this option instead. It’s just like Five Guys regular hamburger but without the bun. This lowers the calories in your meal yet still maintains a burger-like taste.

Nutritional info: 406 calories, 11g carbs, 30g fat, 196mg sodium Cost: $6.49 14

Healthy Eating

Chick-Fil-A

Grilled Market Salad

Photo courtesy of www.chick-fil-a.com

So many people love Chick-Fil-A’s famous chicken and their wellknown slogan promoted by lovable cows: “Eat Mor Chikin.” It’s become an American staple, and many people flock to their stores to literally “eat more chicken.”

Another great thing about ChickFil-A is the great array of healthy options they offer on their menu.

Some of these options include:

Grilled Chicken Sandwich

Don’t get me wrong. I absolutely love the Original Chick-Fil-A Chicken Sandwich as much as the next person. But their Grilled Chicken Sandwich is just as flavorful as the original, it’s hard to imagine that you’re eating a healthier option.

This sandwich includes a seasoned and grilled chicken breast, lettuce and tomato inside of a toasted multigrain bun and served with honey roasted BBQ sauce.

Nutritional info: 310 calories, 36g carbs, 6g fat, 820mg sodium Cost: $4.39

Chick-Fil-A does a great job in creating delicious salads that bring people back wanting more. Their classic grilled market salad contains that distinct Chick-Fil-A chicken taste yet provides a low calorie meal. It includes sliced grilled chicken breast, chopped Romaine lettuce and baby greens, shredded red cabbage and carrots, blue cheese, red and green apples, strawberries and blueberries with your choice of dressing (it normally comes with their Zesty Apple Cider Vinaigrette).

Nutritional info: 220 calories, 15g carbs, 6g fat, 650mg sodium Nutritional info (with dressing): 450 calories, 31g carbs, 25g fat, 1,110mg sodium Cost: $7.09 So, the next time you head over to your favorite fast food joint, keep a close eye out for those healthier options you can substitute into your meal. You’ll feel a lot better when you do, and your body will thank you for it too.

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

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

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

free daily sessions • Guided Meditation • Beginner Level Yoga

events & celebrations Free Yoga Day

IshaUSA.org Certificate of Excellence

Open Daily 9am-5pm (CST)

June 17

July 22

Isha Institute of Inner-sciences

Inner Engineering Retreat June 22-25

Aug 10-15

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

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

Interview

The Alternative Interview: H&W asked Laura Lea to reveal a little more about herself:

What is your favorite local restaurant?

Impossible to answer! Sunflower Café-best veggie burger and Henrietta Red-sophisticated beautiful healthy food.

What is your favorite food?

Peanut butter.

What is your favorite drink?

Grapefruit Lacroix.

What is your favorite book?

A Wrinkle in Time.

By Madeleine L’Engle What is your favorite film?

Now and then (no judgement allowed!)

Healthy Eating: Laura Lea style Having deserted the hectic lifestyle of a New York paralegal, gained certification as a Holistic chef and moved back to her home town of Nashville, Laura Lea Goldberg is now about to launch her first book: The Laura Lea Balanced Cookbook.

Health and Wellness Magazine went to find out more.

L

aura Lea is on a healthy food mission, and her new book is just the latest step.

Health & Wellness caught up with Laura Lea to find out more about her views on healthy eating, her book and plans for the future.

Having moved back to Nashville, a place that in culinary terms was a wildly different landscape than even 10 years ago, Laura Lea initially struggled to find her true role.

(One she did find was that of a wife: by marrying Max Goldberg, co-owner of Strategic Hospitality, operators of over 10 Nashville restaurants-a culinary match made in heaven!).

“For three years I took on any project that came my way figuring out what worked and didn’t work.

But a year ago, I began to see a little more clearly what I wanted to do. Then the opportunity for this cookbook with a local publisher came along. They offered me a lot of creative freedom.”

16

If you could choose any job in the world besides the one you are doing, what would you like to do?

That is so hard to imagine because I feel like I am meant to do what I do. But I think I would be an organic gardener.

What is your favorite place to go on holiday?

My parents farm with my husband in Leiper’s Fork, Tennessee.

What is your favorite saying or piece of advice?

“Every choice is a new chance.”

If a film was made of your life, which actress would you like to play you?

Alex Vikander. I adore her.

If you were president for one day, what would be your first executive order?

Mandate acceptance and respect. I cannot be allowed to patronize, diminish or silence others because we are afraid of what we don’t understand.

Interview

But it wasn’t quite as easy as she thought.

“I initially gave myself six months to write this book-that was complete insanity. Even though I had all these recipes on my website, I didn’t realize how long it would take. I had to figure out what were the most popular recipes on the website.

Then I created the chapters and just sat there and wrote out more recipes. Many were ones I’d tried out on my husband and my clients.”

From the start, she was clear who the book should be aimed at.

“I believe there is a huge gap between the ideas of what healthy eating is about. There’s things like Paleo or Vegan, which to a lot of people are too radical.”

“On the other hand, there are a lot of unhealthy home-cooked type recipes and diets. I wanted to create something that was in the middle. I believe there is a gap in the market.”

She is also convinced, despite her Social Media pedigree, that: “I believe people still want a hard copy of the recipe when they’re cooking.”

The book contains 130 ‘everyday recipes’ broken down into sections such as: Snack-itzers, Beverages and Smoothies, Breakfast, Lunch and Dinner, plus Sides, Salads and Desserts. All beautifully designed and photographed (Laura Lea did the photography herself).

“I believe people can eat healthily without spending a lot of money. In my book, I have a budget friendly section, but that’s not always the issue for a lot of people. There are two other problems: so much food is produced with chemicals that make it addictive and the second reason is ‘information overload.’ There’s just so much of both out there.”

“I would say 85% of the questions I’m asked are variations of ‘is this right for me?’ Whether it be a diet or food, ultimately they are asking because they’re hearing so much and they don’t know how to whittle it down, to figure out what they need. To some it’s so overwhelming and exhausting, I think most people would rather just turn to something that just tastes really good and is accessible.” She believes her book will fill this need.

But the book is just another step in her healthy eating mission.

“Over the next three to five years, I’d love to write more books. It just totally jibes with me.

But first, I want to see the response from this one and get some feedback and then write another.

I’d also love to have a television show, but only if it’s a traditional ‘stand and stir’ format.

Unfortunately, most networks want reality and drama. I understand the appeal but I don’t believe it aligns with the integrity of my business.”

WIN A FREE COPY

of The Laura Lea Balanced Cookbook.

Health & Wellness has 10 signed hardback copies to give away free to the first 10 readers who send in their name and address to: editor@phrmedia.com Please put in the subject line ”Cookbook Competition” 17

Underpinning all her motives and projects is the need to educate.

“Part of the importance of home cooking is understanding where the food has come from and the negative effects of eating food of poor quality. I do think that education is crucial. I do Whole Foods tours and I explain to people try and buy local.” Adding: “There’s no comparison to the taste of eating something you’ve grown.” Which is why she is an ardent advocate for organizations such as the Nashville Food Project and Nashville Foodscapes.

In between all of this, Laura Lea still lectures at local companies about Healthy Eating and, until recently, ran cooking workshops out of her home. But with her popularity on the increase, she is now looking for an outside venue with “a nice environment where I can cook and guests can drink wine.” Sounds like a pretty compelling proposition to us.

This may be the first time you have heard of Laura Lea Goldberg, but I’m pretty sure it certainly won’t be the last.

The Laura Lea Balanced Cookbook is published

by Nashville’s Spring House Press. Hardback: $30.00, available from www.amazon.com For more about Laura Lea: www.llbalanced.com

Summer Events

7 Great Events in Nashville this Summer Nashville is the new “It” city. With so many young people flocking to Music City, there will be plenty to do and see in the upcoming months.

Here are seven great events coming up this summer as previewed by Jade Spilka (pictured).

CMA Festival

Photo credits: Country Music Association

CMA Music Festival, June 8-11

The Fourth of July, July 4

The most popular festival in country music returns to Nashville once again. The CMA Music Festival draws thousands of country music fans to Music City every summer to enjoy concerts, meet and greets, autograph signings, celebrity sporting events, bar hopping, and tourist hot spots. The biggest names in country music will headline shows at this year’s festival. The event is sure to take over downtown once again.

Info: CMA Music Festival, 1-800-262-3378, cmaworld.com

The Fourth of July in Nashville is a serious affair! This years’ fireworks and concert will include musical performances

by Chris Young, Nitty Gritty Dirt Band, Jonny P, The Sisterhood, and the Nashville Symphony. There will also be climbing walls, water slides, samples, and games for the entire family to enjoy. The family event is free to all and is one of the most exciting Independence Day celebrations in the nation. The downtown festivities draw a multitude of locals each year.

Bonnaroo, June 8-11

Bonnaroo

Photo credits: Michael Levashov

The 4th of July

Located 1 hour outside of Nashville is the popular Bonnaroo Music and Arts Festival. Bonnaroo, held in Manchester, draws 80,000 fans each year. The events will span four days and will be headlined by the legendary band, U2. Other performers include the Red Hot Chili Peppers, the Weeknd, Chance the Rapper, Lorde, Travis Scott, and Cage the Elephant.

Info: Bonnaroo, 800-594-8499, bonnaroo.com

Photo credits: Travel + Leisure

Gold Cup Soccer, July 8

The Nissan Taste of Music City Festival, June 17

Taste of Music City

Photo credits: Nashville Guru

The Nissan Taste of Music City is the largest food and drink festival in Nashville. This year, the festival is celebrating 15 years at Public Square Park. The festival only requires a one-price admission fee. Once the fee is paid, the event is all-inclusive. Chefs will be cooking and demonstrating their techniques on-site, offering guests the opportunity to learn from some of Nashville’s top talents.

Info: The Nissan Taste of Music City, tasteofmusiccity.com

Gold Cup

Photo credits: The Tennessean

Live on the Green Music Festival, August 10-September 2

A Summer of Wine, June 22; July 20-22

A Summer of Wine

Photo credits: Hands On Nashville

Nashville will host two Gold Cup games this summer, a first for Tennessee’s capital. The U.S. Men’s National Team will open their game play against Panama on July 8 at 3:30 p.m. Following USA vs.

Panama, Martinique will face Nicaragua at 6 p.m. The games will be held at Nissan Stadium. The stadium boasts 69,143 seats, which means plenty of fans will have the opportunity to attend. One ticket or ticket and hotel package gets you into both games.

Info: Gold Cup Soccer, 615-565-4300, ussoccer.com

A Summer of Wine, Nashville’s popular wine auction, is an important event for wine collectors and enthusiasts. The proceeds from the auction will benefit the fight against cancer. The year’s theme is California Collectibles and the guests of honor are six California wineries. A Summer of Wine is the longest running charity wine auction in the country.

Info: A Summer of Wine, 615-329-1760, nashvillewineauction.com

Live on the Green

Photo credits: Nashville Guru

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Live on the Green, a free outdoors concert series, is presented by Lightning 100 and features several talent acts. Although the concert is free, VIP tickets and packages are also available to purchase and will go on sale June 20. The concert series will take place on Thursdays from August 10 to 24 and will extend to Labor Day Weekend, August 31- September 2.

Info: Live on the Green, 615-242-5600, liveonthegreen.com

Family Recreation Destination

From serene to extreme, Nashville Shores has it all!

A family recreation destination Treetop Adventure Park L ocated on the shores of beautiful Percy Priest Lake, Nashville Shores Lakeside Resort is a 385-acre family recreation destination featuring a waterpark, ropes courses and zip lines, RV campground, lakeside cabins, marina, boat rentals and other attractions. Whether you want to relax or want high-flying thrills, you can find it all only 10 miles from downtown Nashville.

Have your next adventure at the Treetop Adventure Park, which is Middle Tennessee’s #1 ropes course and zip line excursion. Nestled in the beautiful woods of Nashville Shores, Treetop Adventure Park features 100 exciting and challenging obstacles including suspended bridges, giant zip lines, cargo nets, Tarzan jumps and other thrilling elements.

Lodging

Waterpark

The campground at Nashville Shores is a familyfriendly campers’ paradise packed with first-class amenities, fun activities for all ages and spectacular scenic views. There are 100 RV sites, including beautiful waterfront accommodations with fullhookups, 50 amp service, Wi-Fi, cable, a dog park and more.

Lake fun Have the ultimate lake experience at Nashville Shores. If you have a need for speed, you can rush across the lake on a Jet-Ski; or if you are looking for a more relaxing experience, you can rent a paddleboard, canoe or pontoon boat.

New in 2017 is Barefootin’ Bay, a water play attraction with 35 interactive water features, spray toys, mini-slides and a tipping bucket.

Experience more than 20 other attractions at Middle Tennessee’s largest waterpark. Brave the waves in the gigantic wave pool, plunge down 8 thrilling waterslides, or enjoy Kowabunga Beach, a massive water treehouse and sprayground for kids.

Looking to chill instead of experience big thrills?

Enjoy the lazy river or soak up some rays on the beach.

There is all-day, all-you-can-play fun for everyone.

Nashville Shores 24 lakeside cabins are perfect for a family looking to escape the hustle and bustle of everyday life or a couple looking for a romantic retreat. Each cabin comes fully-equipped with a modern kitchen, state-of-the-art amenities and gorgeous lake views.

A Nashville Shores cabin features all of the comforts of home with air conditioning, leather furniture, flat screen TV, full bath, cable, Wi-Fi and more top of the line features.

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For more information and hours, visit www.NashvilleShores.com or call (615) 889-7050.

Nashville Shores 4001 Bell Road, Hermitage, TN 37076 (615) 889-7050 www.nashvilleshores.com

Men’s Health Month

Men’s Health: You can change these statistics.

Slice thin, eat less.

Slicing thinly will make your portions seem bigger and more satisfying. In a study at Japan’s National Food Research Institute, participants who compared equal amounts of sliced and whole vegetables rated the sliced piles up to 27 percent larger.

When you believe you’re eating a larger portion of food, you’ll trick yourself into feeling more satisfied with fewer calories.

Eat to thrive.

Getting enough nutrition is crucial. It’s more important than anything else except maybe sleep.

Focus on nutrients rather than calories and eat a variety of healthy foods.

Increase good fats and good carbs in your diet.

Some of the standard nutritional advice of the past is undergoing change. And this is particularly true in the growing emphasis on making a distinction between good fats and carbs — such as omega-3 fatty acids and whole grains, which should actually be increased in our diet — and bad fats and carbs, such as saturated fats and highly refined grains, which of course should be decreased. In other words, just “cutting down” on fats and carbs is not precise enough anymore.

All figures in ‘000s Malignant Neoplasms=Cancer

Looking at this CDC produced chart of the main reasons for death among American men, so many of them are preventable. Sensible eating, moderate exercise and regular checkups would reduce these figures considerably. There are a wealth of sources on how men can improve their health and longevity, here are a few not so familiar reminders: Find and visit a doctor.

Yes, we all know men just hate going to doctors. But certainly as you get older, find a local doctor, have a checkup and get comfortable talking to him.

If you’re over 50, you should certainly consider having these done. Have regular cholesterol and blood pressure tests. Both high cholesterol and high blood pressure can be described as “silent killers,”

since they can cause extensive damage to the heart and arteries without producing any telltale symptoms until it is often too late. Therefore, the only way to find out if you have a potential problem is to get tested.

Even if you don’t, you at least are on the doctor’s patient list and if something does happen he knows you and you know him.

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Men’s Health Month

Also, try this: in research people who ate two to three ounces of unsalted pistachios a day for four weeks raised their HDL cholesterol (the good kind) by six percent.

Chew more, weigh less.

Replace a glass of orange juice with a whole orange.

A study in the International Journal of Obesity reports that people reduced their daily calorie intake by up to 20 percent when they substituted a piece of fruit for fruit juice with their lunch.

The researchers say that chewing stimulates satiety hormones, and whole food takes longer for your intestines to process, helping you to feel fuller longer and consume less.

Instead of counting fence-hurdling sheep to fall asleep, just wear socks. Swiss researchers found that people fell asleep quickest when their hands and feet were warmest.

This happens because warm feet and hands cause blood vessels to enlarge, allowing more heat to escape your body, which in turn lowers your core temperature faster and causes you to nod off sooner.

Prioritize sleep. Get at least 7 hours. That’s not something you should compromise. Men think they can overcome sleep deprivation by exercising or whatever, but they can’t.

numbers, it may even replace smoking as the No. 1 cause of death for men.

Vary your workouts.

Relax with music.

Drinking caffeinated tea or coffee after taking ibuprofen relieves headaches faster than taking ibuprofen alone. In a study of 400 headache sufferers, 71 percent of those who took ibuprofen and the caffeine equivalent of two cups of coffee reported complete relief, compared to 58 percent of those who took ibuprofen or caffeine.

Heart health.

Go to sleep without sheep.

This message can be taken in both positive and negative terms. Truly moderate drinking (one to two standard size drinks per day) does reduce the risk of coronary artery disease, the No. 1 cause of death in our country. However, excessive drinking is a major cause of both physical disease and social tragedy. Approximately 10 percent of people who start drinking socially will become alcoholics.

If you want to be able to hear your great-granddaughter when you’re 97, fine-tune your ears with music.

First, turn down the volume to a sane level (you should be able to listen to the music and still carry on a normal conversation), then practice singling out a single instrument and listening to it.

This exercise will help you develop the ability to perceive more details in everyday sounds, says Gail Whitelaw, PhD, past president of the American Academy of Audiology.

Double-team your headache.

Take a baby aspirin every day. Unless you are truly allergic to aspirin (very rare) or at high risk for gastrointestinal bleeding (not very common), this daily dose of aspirin is one of the most beneficial and simple things you can do. It acts to reduce the risk of clot formation in the arteries leading to your heart and brain, thereby reducing the risk of both heart attacks and strokes.

Drink alcohol in moderation.

The body gets very comfortable when you always do the same workout. Keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching.

Energize for less.

When you’re tired and need a lift, coffee isn’t the only drink you can turn to. Have a club soda with lime. The carbonation and aroma will energize you.

Don’t smoke.

Despite all we know, some 17% of adults still smoke.

Smoking is estimated to kill 400,000 Americans every single year. Choosing not to smoke is, without a doubt, the single most important health decision you can make.

Control your weight.

The connection between obesity and actual illnesses or deaths is often more indirect than is the case with smoking. Estimates from the Surgeon General’s Office suggest that obesity is responsible for approximately 350,000 deaths every year, and that if American men continue to stop smoking in large 21

Get outside.

The sun is an important source of Vitamin D. And putting on sunscreen inhibits its effectiveness. Best to get those outside jobs done, or that run, before the sun is at full strength. If you have to work or be out for long periods of time in the hot Tennessee sun, then use a sunscreen of at least 15 SPF. Skin cancers are the most common of all cancers by far. Melanoma is both disfiguring and lethal, so it must be diagnosed as early as possible.

Summer Drinks

Healthy summer drinks – with a twist!

The Hugo: Prosecco and Elderflower Cordial

Yep, cold soda tastes good, but there are plenty of equally palate pleasing alternatives that can both refresh and be good for you.

Rachel Rowney (pictured) reviews six to tempt the taste buds.

A

s summer approaches, it’s tempting to reach for a can of soda or a chilled glass of beer, but these drinks are often full of calories and aren’t compatible with any bikini body plan. We look at six alternative drinks to try this summer season and impress your guests at a sunny BBQ.

Cranberry Juice, Soda water and Lime

A twist on the classic, adding a sprig of rosemary and a few slices of cucumber ensures this drink is even more refreshing! One part gin, three parts tonic with lots of ice, try it with slimline tonic in order to really cut down on your calorie intake.

The health benefits of cranberry juice have long been established, but like many fruit juices, can contain a lot of sugar. Pair two parts cranberry juice with one part soda water with a squeeze of fresh lime for a delicious non-alcoholic beverage. Make sure to buy cranberry juice, not cranberry flavored juice.

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Photo: www.oceanspray.com

Photo: www.oceanspray.com

Photo: www.celebrations.com

A Gin & Tonic with Rosemary and Cucumber

The Italian alternative to champagne, Prosecco is a better value – and some would argue – better tasting than its European neighbor. Add a drop of elderflower cordial to jazz up a glass, and you’ve made the popular cocktail The Hugo! If you can’t find Prosecco or would like a non-alcoholic version, The Hugo is also delicious with three parts soda water to one part elderflower cordial.

Summer Drinks

Coconut Pineapple Rum Punch

Photo: www.rumtherapy.com

White Wine Spritzer

A favorite at spas across the country, so simple yet so delicious. Cut up slices of fresh cucumber and a sprig of mint and add to a glass of ice cold water. This can’t be beaten on a hot day! If you’re feeling fruity, add in some frozen berries – packs of which can be found in your local grocery store freezer section.

Photo: www.7up.com

Photo: www.lowcarbyum.com

Cucumber Water with Mint

A lighter way to enjoy a glass of wine. Use two parts white wine and one part soda water, add ice and voila! Spritzers work best with fruity wines, such as Chardonnay, Pinot Grigio or Sauvignon Blanc.

A summer favorite, try freezing grapes and putting in the glass instead of ice cubes!

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Take two parts coconut water, one part pineapple juice and one part white rum, add ice and whizz for 30 seconds in a food processor. Too sweet? Add in some soda water with the ice to tone it down. If you want to keep this alcohol free, replace the white rum with water or an extra part of measurement of coconut water.

As with any health-conscious eating plan, all of these drinks should be consumed in moderation. Steer clear of any juices that have a high level of processed sugars, and try where you can to use organic, fresh fruits and vegetables.

Weight Loss

You’re An Individual – Your Weight Loss Program Should Be Too

By Kellye N. Rice, DMD

America is dying…a very slow death…from the processed foods that are so common in our generally accepted American diet. High sodium, preservatives and sugar are prevalent in many of the processed foods that have become staples in our everyday food selections. Even the three top soda corporations are teaming up to do their part in making America aware of the health problems caused by too many sugary drinks.

Eat as Naturally as Possible It is simple to say your diet should contain natural and organic foods, but changing your body is much more complicated than that. With the preservatives in our bodies, water and natural nutrients are not as effective as they should be to flush out toxins and power your activities. That just means your body needs more food, and the cycle continues.

What we need is a change on the cellular level so that we can flush out toxins and improve body functions.

The Most Effective Way to a Healthier You A few years ago, I found the incredibly effective wellness and weight loss sy​s​tem I have been searching for all my life. It didn’t just help me lose weight; it helped me improve my health. Now, 3 years later, I have kept off the weight, maximized by health, and feel years younger.

The NutriMost program, developed by a doctor in Pittsburgh, works on the cellular level to improve your health and move you to the natural healthier you inside. What I learned is that just denying myself calories, like most programs, may help me lose weight, but it does not improve the functions of my body. The NutriMost system analyzes your health and includes natural products that help detox and support the major functions of the body.

Why Do You Have Weight Issues?

Weight gain can be caused by sleep patterns, nutritional deficiencies, organ dysfunction, hormonal imbalances, pathological interruptions or many other health issues. There can be many reasons for

your health or weight challenges including genetics, immune issues and a slow metabolism. NutriMost Intelligence integrates, correlates and assimilates the most integral factors to support moving your body toward optimal wellness. The program includes an individualized food plan, personal coaching, dietary supplements and proprietary products that will help you take control of your health. And you don’t have to wait months and years to make the change, you will see dramatic results in as few as 40 days.

Guaranteed Results The NutriMost Program has not only helped me, it has helped thousands of people all over the country.

It is so effective, I can guarantee you will lose at least 20 pounds on the program and my staff and I will personally coach you through the program so that you have the results you deserve. Imagine you 20 pounds lighter and healthier.

To learn more or to schedule an appointment, please call 615-373-4488.

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DISCLAIMER: Weight loss results will always vary for individuals, depending on the individual’s physical condition, lifestyle, diet and personal commitment.

Always consult your primary physician before making any dietary changes or starting any nutrition, weight control or exercise program.

The information provided on this website is not intended to diagnose, treat or cure any condition, and has not been evaluated by the FDA, and it is not meant for you to self-diagnose or self-treat your specific health issue, information provided is not intended to diagnose, treat, cure or prevent any disease. Doctors are licensed Chiropractors in the State in which they work.

Kellye N. Rice, DMD 1800 Mallory Lane Brentwood, TN 37027 615-373-4488 kellyenrice@bellsouth.net www.kellyerice.com

Alternative Therapies

mobility and loosen muscles. It is estimated that chiropractors treat 27 million American patients annually. A study conducted by the American Chiropractic Association showed that 56% of those who saw a doctor for low back pain received a 30% reduction in their pain after four weeks, but 94% of patients who underwent chiropractic treatment saw a 30% reduction in low back pain after 4 weeks.

Homeopathy

A quick guide to the most popular ‘Alternative’ Therapies Alternative therapies have become increasingly popular in recent years.

Though they were once viewed as fringe by the medical establishment, studies from the National Institutes of Health show that a third of Americans now use alternative therapies. With their rise in popularity, we decided to highlight some therapies you may be interested in.

Jade Spilka, pictured left, reports.

Acupressure

In acupressure, practitioners apply physical pressure to meridians on the body such as the hands, elbows, and feet. These meridians are considered to carry life energy throughout the body. The pressure is put on these acupuncture points with the goal of clearing blockages in these particular areas. Based on studies, acupressure is thought to help nausea, lower back pain, tension headaches, and stomach aches.

Acupuncture

Acupuncture, a component of traditional Chinese medicine, involves the insertion of thin needles into the body. It improves the body’s natural functions and promotes the self-healing process by stimulating acupuncture points. This form of alternative therapy is most often used for pain relief and is rarely used on its own as a primary treatment. It is commonly used to treat low back pain, shoulder stiffness, and knee pain. Along with pain relief, acupuncture can also improve sleep, digestive function, and overall sense of well-being.

Aromatherapy Aromatherapy is the use of plant oils to promote psychological and physical healing. When used

properly, the pure essence of plants, essential oils, are effective in providing benefits to a vast range of ailments. Aromatherapy also encourages the use of other natural ingredients such as cold pressed vegetable oils, hydrosols, herbs, milk powders, sea salts, sugars and muds.

Biofeedback Biofeedback allows individuals to control bodily processes that usually happen involuntarily. This includes processes like heart rate, blood pressure, muscle tension, and skin temperature. Those who benefit most from the practice are usually patients who have stress-related conditions. In the initial sessions, biofeedback therapists attach electrodes to the skin to measure bodily or mental states.

Eventually techniques can be practiced without the aid of a therapist or professional equipment.

Chiropractic Chiropractors focus on musculoskeletal and nervous system disorders. They work to eradicate pain in the back, neck, joints, arms, legs, and head of a patient.

Chiropractors adjust patients’ bodies in order to align them. These adjustments are meant to improve 25

Homeopathy is similar to receiving vaccinations.

Samuel Hahnemann, the founder of homeopathy, based the practice on his doctrine of like cures like.

Though it is still practiced, studies have shown that homeopathy is ultimately only effective as a placebo.

The U.S. Food and Drug Administration regulates these remedies, but the FDA does not evaluate these therapies safety or effectiveness.

Naturopathy Naturopathy is based on vitalism and self-healing.

It is generally anti-medicine, going against medical testing, drugs, surgery and vaccinations. The alternative therapy is based on the idea that the body has an ability to heal itself through an energy or force that guides bodily processes internally. People visit naturopathic practitioners for primary care, overall well-being and the treatment of illnesses. The practice is often thought to be unethical and harmful, though advocates would claim otherwise.

Reflexology Reflexology involves the application of pressure to the hands and feet with specific techniques. William H. Fitzgerald, an ear, nose and throat specialist, and Edwin F. Bowers first brought it to the United States in 1913. The Cochrane Collaboration defines reflexology as “gentle manipulation or pressing on certain parts of the foot to produce an effect elsewhere in the body.” Reflexology has been shown to improve stress-related illnesses. According to the American Medical Association, as many as 85% of illnesses are caused or worsened by stress. Reflexology can be used as one tool to help combat these stress-related ailments. In a Chinese study, there was a 50% success rate for those who used reflexology from a pool of 20,000 documented cases.

In subsequent issues of Health & Wellness, we will be investigating in more depth the pros and cons of these and other ‘Alternative’ Therapies.

Beach Safety

Make Sure Your Beach Time Remains Fun and Safe A day at the beach is one of the favorite ways families like to spend their vacation or holiday time. However, the beach is a natural environment that may harbor a number of dangers for both children and adults. Make sure your beach time remains a happy time, free of accidents and injuries.

Sunburn No matter how much experience people have with sunburns, they always seem to forget their own individual tolerance to ultraviolet rays and suffer a painful burn. Never go to the beach without a good supply of sunscreen with an SPF of at least 30. Re-apply the sunscreen frequently, even if the label says it will last for hours. Sweat and water will wash off the sunscreen, leaving you vulnerable to severe burns. Children, in particular, should be monitored carefully for sunburn. Apply sunscreen before they leave the house to allow it to penetrate into the skin and re-apply every few hours. Always carry extra clothing. If you are on the beach for a protracted period, cover up little ones with a tee shirt and long pants to prevent painful burns. Use a lidocaine-containing cooling ointment to soothe minor burns after a day on the beach.

Heatstroke Beach time can be so much fun that you can forget the amount of time you’ve been out in the sun. Heatstroke can occur any time you are in high temperatures and are engaged in vigorous physical activity.

Signs of heatstroke include high body temperature, lack of sweating, flushed skin, nausea or vomiting, dizziness, rapid heart rate and fainting. If someone in your group suffers these symptoms, immediately get them to a cooler spot. Cool down the body with damp cloths or a fan. If the person is conscious, have them drink water to re-hydrate the body. Take them

for medical treatment to prevent further damage to the brain and body organs.

Water Dangers Being at the beach includes water dangers. Ensure that your family knows the rules of safe swimming so that every beach visit is a happy occasion: • Drowning dangers: Teach all family members to swim as soon as they can understand the instructions. Small children who have not yet learned to swim require constant supervision. Always assign one family member for this task to avoid confusion that leads to unattended children getting into trouble in the water.

• Never dive off rocks or jetties unless you know the depth of the water for certain. Reckless diving can cause neck and spine injuries.

• Heed warnings about riptides. These warnings are often posted in swimming areas. If you are caught in a sudden riptide, swim parallel to the shore until you can break free of the pull of the current. Wave your hands to call attention to yourself to get help from lifeguards or other people on shore.

Foot Injuries One of the most common beach injuries is cuts and scrapes on the foot. Many beaches are strewn with rocks or fragments of seashells, many of which have

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sharp edges that can easily cut the skin. In addition, beachgoers may leave pop tops, bottle caps or broken glass behind that can be a hazard to walking with bare feet. Wearing aqua shoes or flip-flops whenever walking the beach can help to prevent these injuries. However, your beach bag should also contain a small first-aid kit that contains some Band-Aids, gauze and tape to treat minor foot injuries instead of going to the emergency room. The kit should also contain an over-the-counter pain reliever such as aspirin or ibuprofen to relieve discomfort from these minor injuries.

Jellyfish Stings Jellyfish are aquatic creatures found in many coastal beach areas. These sea animals have long, trailing tentacles that contain thousands of microscopic barbs when in contact with human skin. The sting generally causes a burning sensation, reddish marks on the skin and itching or throbbing of the area. Some individuals may be sensitive to the toxins and may feel nausea, headache, dizziness, muscle spasms or fainting. In severe reactions, death can result. Anyone that has been stung should be carefully monitored for severe reactions. To treat minor stings, remove any visible tentacles from the skin, rinse the injured area with household vinegar for 30 seconds and soothe the area with calamine lotion or lidocaine sunburn-relieving gel. If you suspect a severe reaction, get medical attention for the victim immediately.

Brain Health

5 Brain boosters It’s easier than ever to take care of your brain! Increasing your intake of these substances can seriously boost your brain power.

Chris Taleghani, M.D., pictured left, shares how.

Caffeine & theanine: the dynamic duo

What is it? Caffeine is a naturally occurring chemical stimulant. Theanine is an amino acid typically used for treating anxiety.

What does it do? Theanine helps transmit nerve impulses in the brain and helps naturally calm and focus the brain. Caffeine is a stimulant that increases alertness. When you combine these two chemicals, the calming effects of the Theanine counteract the stimulating effects of the caffeine, resulting in a balanced alert-yet-focused brain. This magic combination of chemicals has been used as a non-pharmaceutical treatment for ADHD. Where can I get it? Caffeine is abundant in what we cat and drink. But, as I mentioned before, it’s this duo that benefits us most. You’re in luck, because these chemicals naturally occur together in both black and green varieties of tea.

How much should I have? Up to 400mg of caffeine per day is safe for most adults. This amount equates to 4 cups of coffee, 10 cans of soda, or 2 energy drinks. About the same is recommended for maximum Theanine consumption. High doses of either of these chemicals can cause you to feel over-alert, or over-relaxed, so finding a balance is important.

Polyphenols: brain defense

What is it? Polyphenols are antioxidants that help the brain stay healthy by reducing toxicity, abnormal brain function, and inflammation.

What does it do? Polyphenols help protect the brain’s neurons against injury and promote improved memory, learning, and overall cognitive function.

Where can I get it? Polyphenols aren’t too difficult to get in your diet. In fact, you may really enjoy consuming these antioxidants! Polyphenols can be found in dark chocolate (with at least 60% cacao), red wines (like pinot noir, merlot, and cabernet sauvignon), teas (including decaffeinated varieties), and many fruits and vegetables.

How much should I have? As we all know, there is such a thing as too much of a good thing. It is difficult to overdose on antioxidants in fruits and

vegetables, but it is possible when taking supplements with high concentrations. Taking antioxidants in excess can overwhelm the free radicals that cells use to talk to one another and function properly.

us are not getting enough. Unless you are taking anticoagulant drugs, or have blood coagulation problems, it is unlikely that you are getting too much omega-3.

Creatine: the turbo boost

What is it? Vitamin D is a fat-soluble chemical responsible for enhancing the body’s absorption of calcium, as well as magnesium, iron, phosphate, and zinc.

What does it do? Vitamin D plays a vital role in the body’s immune system and neuromuscular system.

Some studies show that adequate levels of vitamin D may be required for the brain to produce serotonin (a neurotransmitter that affects mood, sleep, memory, and behavior). Vitamin D deficiency has been linked to certain cancers, heart disease, and Alzheimer’s disease.

Where can I get it? Many other vitamins come from the foods you eat or supplements you take, but your body can make it’s own vitamin D! The best and easiest way to increase your Vitamin D is to get some sunlight.

How much should I have? Vitamin D (along with vitamins K, A, E) is not water-soluble, so the body cannot excrete excess of this vitamin—it is possible to get too much. Vitamin D overuse almost always occurs from overuse of supplements; excessive sun exposure doesn’t commonly cause vitamin D poisoning because the body limits the amount of this vitamin it produces.

What is it? Creatine is an amino acid that occurs naturally in the body, mostly in muscles.

What does it do? Creatine improves brain efficiency and boosts memory and attention span, it is particularly useful for short-term memory.

Where can I get it? The body makes creatine, but it can also be obtained from certain foods and supplements. Creatine is found almost exclusively in meat and fish.

How much should I have? Unless you are a vegetarian, you probably don’t need to take creatine supplements. Skeletal muscle will only hold a certain amount of creatine, so adding more to your diet won’t raise your creatine levels beyond a certain point.

Excess creatine is removed from the body by the kidneys; so prolonged exposure to excess creatine can cause kidney damage.

Omega-3: brain food

What is it? Omega-3s are fatty acids. There are three major types, each with distinct health benefits—ALA, EPA, and DHA. What does it do? DHA is the omega-3 that benefits the brain the most. It accounts for up to 97% of the omega-3 fatty acids in the brain, and it ensures that our brain cells develop and function properly.

Where can I get it? Nuts, flaxseeds, chia seeds, and fatty fish like salmon, tuna, or mackerel are a good source of omega-3s. Keep in mind that farmed fish have much lower DHA levels than ocean fish do.

Many vegetables, like spinach and broccoli, are also rich in omega-3s. You can also take a supplement if you are not getting enough in your daily diet.

How much should I have? The Institute of Medicine (IOM) has not yet established a recommended intake for omega-3s. Most people do not have to worry about getting too much omega-3, because most of 27

Vitamin-D: the sunshine vitamin

Chris Taleghani, M.D., M.B.A. Dr. Taleghani is a board certified neurosurgeon who specializes in minimally invasive surgery and complex spine and brain conditions. He received his Medical Degree at Georgetown University School of Medicine and completed his Neurosurgery Residency training at Pennsylvania State Milton S. Hershey Medical Center. Dr. Taleghani also earned his MBA from George Washington University while completing medical school.

To schedule an appointment, please call Pinnacle Surgical Partners at 615.885.2778 or visit us online at www.pinnacleneurosurgery.com

Low Back Pain

Proper Bike Fit and Exercise for Low Back Pain Prevention According to physical therapist, Chandler R. Taylor, low back pain is the second most common complaint among bicyclists (Pruitt, 2006). The aerodynamic posture of a bicyclist in spinal flexion can increase the pressure on vertebral discs and increase the risk of low back pain (Mellion, 1994). There are numerous genetic and environmental factors, which can create low back pain. There are numerous medical treatments for low back pain. For the purpose of this article, Chance will discuss bike fit and exercise for low back pain prevention.

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recommend all bicyclists who train greater than 1-2 hours a week consider having a professional bike fit. Each individual has differences in flexibility, leg length asymmetry, trunk length, and arm length. The appropriate fit for one bicyclist may be completely wrong for another.

There are a numerous variables that can create low back pain while bicycling, including: leg length discrepancy, excessive flexion or extension of the spine due to inappropriate handlebar reach, pelvic rocking side to side due to poor seat height, excessive pelvic tilt due to inappropriate saddle height, and progression of mileage too quickly in the presence of core weakness (Pruitt, 2006)(Mellion, 1994).

A leg length discrepancy occurs when one leg is longer than the other. Mild leg length discrepancies are considered normal and typically are not a source of pain. Significant leg length discrepancies can create pain and are typically addressed by adding a shim to the cleat of one shoe (Pruitt, 2006) (Mellion, 1994).

Finding the perfect fore-alt position of the spine while cycling will improve comfort and reduce the risk of back pain. If the rider’s reach is too long, lumbar lordosis is exaggerated, and pressure on the facet joints will be increased. If the rider’s reach is too short, the spine will be more flexed, and pressure on the anterior components of the lumbar disc will be increased (Mellion, 1994). Adjusting the bicycle stem and handlebar height will lengthen or shorten a rider’s reach to comfort. Mellion suggests starting the season with a more upright posture and gradually move lower as your body adapts and core strength improves (Mellion, 1994).

Pelvic rocking side to side occurs when a rider’s seat is too high and the rider’s pelvis moves laterally during the pedal down stroke (Mellion, 1994). Adjusting the seat to a lower position will quickly resolve this deviation.

Inappropriate saddle height can also lead to low back pain due to its effect on pelvic tilt. A saddle height which is too high can create a lower knee ankle at the bottom of the pedal stroke and lead to excessive posterior pelvic tilt in someone with poor hamstring flexibility. The pelvis rotates backwards to accommodate tight hamstrings, which increases stress on the lower spine. Adjusting seat height to allow between 25-40 degrees of knee extension at the bottom of the pedal stroke and working on hamstring flexibility will improve the position of the pelvis. The appropriate knee angle is dependent upon the individual’s flexibility and optimal power production (Burt, 2014).

Progressing mileage too quickly is a common error among bicyclists that can lead to back pain and increase the risk of overuse injuries. Progression of mileage should be no more than a 10 percent increase per week. Mellion suggests that most authorities recommend starting the season with spinning at high cadence and low resistance (Mellion, 1994).

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Now that we have addressed bike fit, I would like to discuss the importance of flexibility and daily exercise to prevent low back pain with bicycling.

Maintaining full range of motion in the spine is essential to injury prevention and bicycling efficiency.

Lumbar discs are avascular and spinal movement is required for nutrients to enter and metabolic waste to exit (Mellion, 1994). If stiffness or loss of motion is present in one spinal segment, additional stress is placed on the spinal segments above and below that segment which can further lead to injury.

Flexibility exercises can be performed daily to improve spinal range of motion and decrease risk of injury. I recommend the yoga cobra stretch, double knee to chest stretch, and lying spinal rotation stretch to improve spinal flexibility and comfort while on the bike. Perform these stretches daily for optimal results.

These stretches are recommended to improve mobility in individuals who are not currently having pain.

If you are experiencing pain, consult your health care provider. Please email me at chance.taylor@starpt.com for any questions or comments.

References: 1. Mellion, M. B., & Burke. E. R. (1994). Clinics in sports medicine: Bicycling injuries. Philadelphia, PA: W.B Saunders Company.

2. Pruitt, A. L., & Matheny, F. (2006). Andy Pruitt’s complete medical guide for cyclists. Boulder, CO: VeloPress.

3. Burt, P. (2014). Bike fit. London: Bloomsbury Publishing Plc.

Chandler R. Taylor, PT

Growing up, Chance watched his mother suffer from back pain and go through two back surgeries. He saw his mother experiencing daily pain, depression, and loss of work. When he graduated high school, he immediately knew he wanted to study physical therapy to help his mother and prevent others from suffering as she had.

Chance received his bachelor’s degree in Exercise Science from University of Mississippi in 2008 and his Doctor of Physical Therapy from University of Mississippi Medical Center in 2011. He has worked for STAR Physical Therapy the last five years helping people live pain free and reach their full potential. He currently practices physical therapy for STAR Physical Therapy in Murfreesboro, TN. His goal is to prevent acute injuries from turning into chronic pain and disability. Chance lives in Murfreesboro with his wife, Ellen and new baby, Elizabeth. He enjoys cycling with the Murfreesboro Cycling Club, running 5Ks for charity, and sampling new craft beers.

Most insurances accepted without a referral.

Your health. Our hands. Choose STAR. www.STARpt.com

STARTherapy

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2866 South Church Street, Murfreesboro, TN 37127 615-890-5051

Neuropathy

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Food and Your Health

How Do You Decide on a Healthy Diet? Food is About the Body!

With the weather warming up, many start resolving to get back into shape – again.

Will it be the South Beach Diet, Atkins, Sonoma, or one of the other several different options? With many to choose from, it is not easy to figure out what is best for you.

A list of dos and don’ts, that sometimes contradict each other, can lead to confusion.

Below, Sadhguru, yogi, mystic and the foremost authority on yoga, sheds light on food and how to decide what is best for you.

Sadhguru: Food is about the body. We must eat what is suitable for this body, but right now you’re talking about making food into your habit. I want to tell you there is no such thing as good habit and bad habit. Habit means you are functioning unconsciously. If you are functioning unconsciously, that’s a bad thing because the whole thing about being human is we are capable of doing things consciously. That is the beauty of being human, that we can do everything consciously. What an animal does unconsciously, we can do the same thing consciously. We can eat unconsciously, or we can eat consciously.

We can breathe unconsciously, or we can breathe consciously. Everything that we can do, we can do it consciously. The moment we do something consciously, suddenly that human being looks very refined and wonderful. Just because somebody walks and speaks consciously, doesn’t he become a beautiful human being? Yes or no? That’s all.

Why is it that we are trying to develop habits, as if that’s a good thing? Habit means fixed realities where you don’t have to think. You get up in the morning, and it will happen to you. No, don’t try to automate your life. That is not efficiency.

That is the efficiency of the machine. This one is supposed to function intelligently and consciously. Nobody is expecting it to function like a machine. About food and stuff, food must be suitable for the body that we eat for. It is for the body. This is the building material for this body, the food that you’re eating. What is the appropriate food?

Unfortunately, it’s all messed up right now. Traditionally, we ate very sensible in this country, but this thousand years of innovations have brought

Healthy foods that benefit the body other kinds of food cultures. Today, the national diet is pizza or pasta. What is it, which one? I don’t know. Both are competing.

We are losing our sense about food. It’s definitely time to look at what is the most suitable thing.

If I go into that food, it’s a very long process. You must experiment with food, not just by the tongue but by the body. You eat something today and see.

Just learn to observe how agile and how active your body feels after eating this food. If it feels like it wants to go to the grave, that’s not good food. If it 30

feels like it wants to be alive after eating this, except coffee because that’s a stimulant, and your body feels very agile and alive, that means it’s good food.

The body is liking it. If you eat something and the body feels dull, that means it’s not liking it. It’s having difficulty with it. That’s why it feels dull. Just on this basis, this is a very simplistic way of putting it.

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IS SCULPSURE RIGHT FOR ME? SculpSure is ideal for people with stubborn areas of fat, particularly those that seem resistant to diet and exercise.

SculpSure’s non-surgical fat reduction procedure lasts 25 minutes and uses light-based technology to permanently destroy up to 24% of treated fat in problem areas, such as the abdomen and love handles. Over time, these damaged fat cells are naturally absorbed and removed from the body, with results seen as quickly as six weeks, and optimal results typically seen at 12 weeks.

HOW MANY TREATMENTS WILL I NEED? Every patient is different. Most patients see the best results when they have a series of treatments. We can help create a treatment plan that is right for you.

WHAT SHOULD I EXPECT DURING THE TREATMENT? Most patients feel a tingling sensation intermittently throughout the treatment which is generally well tolerated.

HOW LONG BEFORE I CAN RESUME NORMAL ACTIVITIES? There is no recovery period or downtime with SculpSure, so you can have the treatment and return to normal activities immediately.

WHEN WILL I SEE RESULTS? Patients may start to see results as early as 6 weeks following treatment as the body begins to evacuate the destroyed fat cells, with optimal results usually seen at 12 weeks. Individual results may vary.

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HOW DOES SCULPSURE WORK? Laser targets and heats fat cells under the skin without affecting the skin’s surface.

SculpSure raises the temperature of fat cells damaging their structural integrity. Contact Cooling™ stays on throughout the treatment, which keeps the skin safe and comfortable.

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The War on Drugs

Hot Chicken and Opioids The War on Drugs in Tennessee Nashville is home to many things that are uniquely its own. These things include trademarks like the Fisk Jubilee Singers, the Grand Ole Opry, Cheekwood, and Belle Meade—but less commonly identified as a Nashville trademark is Nashville hot chicken. Carmen Campell, pictured left, explains.

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t is a rare thing to hear talk of hot chicken thrown around anywhere outside the walls of Hattie B’s.

This is partly due to the fact that this is Hattie B’s signature dish. But it is primarily due to the fact that anyone who tries Hattie B’s hot chicken will not have the tongue to tell about it afterwards, because this chicken is extremely hot. According to a 2002 Food & Wine magazine poll, seventy-five percent of Americans enjoy some spice to their food, but twenty-two percent “crave fire” (harvardcommonpress.com).

Similar to the amount of Americans who would probably crave hot chicken is the 23% of Tennesseans who in 2009 “identified prescription opioids as their primary substance of abuse” (tn.gov). This percentage had increased 18% since 1999. Tennessee, along with the rest of the country, now needs to extinguish the epidemic blazing its population: increased drug use and the increased supererogative incarceration of drug users.

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Since 1971, when President Nixon declared ‘war on drugs’, the US has effectively made the transition from combating drugs to combating drug users. According to a 2008 publication from the Justice Policy Institute, “With an estimated 6.8 million Americans struggling with drug abuse or dependence, the growth of the prison population continues to be driven largely by incarceration for drug offenses.” Since 1970, the US prison population has multiplied eight-fold (justicepolicy.org).

Today, one in one hundred eight adults in America is incarcerated, giving America the highest incarceration rate in the world (drugpolicy.org). In addition, roughly 1 in 4 prisoners are convicted for drug-related offenses.

Although the efficacy of mass incarceration in response to drug abuse is debatable, there are some other measures being taken whose potency cannot be denied. The mecca of these measures, where both legislation and nonprofit community action convene, is none other than Tennessee. Tennessee is one of the nation’s top ten states for the highest rate of overdose deaths (tricities.com). In fact, drug overdose is now the leading cause of death in Tennessee, exceeding even motor vehicle wrecks (whitehouse.gov). According to a White House publication regarding Tennessean drug trends, “Tennessee drug-induced deaths (16.8 per 100,000 population) exceeded the national rate (12.7 per 100,000). In the most recent Survey, 8.22 percent of Tennessee residents reported using illicit drugs in the past month. The national average was 8.02 percent” (whitehouse.gov). The most common cause of overdose that is killing Tennesseans is prescription drug abuse. In 2010, enough drugs were prescribed in Tennessee for every person above the age of 12 to have 51 pills of hydrocodone, 21 pills of oxycodone, and 22 pills of alprazolam. These are three of the most commonly-abused prescription drugs in Tennessee (tn.gov).

Recently in Tennessee, legislation to address the issue of tracking drug use and ensuring proper disposal has been passed. However, no legislation has been passed to address the lack of education about abusing prescription drugs.

Although neglecting to address education, the legislation focusing on usage tracking and ensuring disposal has been promising. It includes PDMPs, or Prescription Drug Monitoring Programs.

PDMPs are websites servicing healthcare providers, where a medical history is recorded of the prescription medications a patient has taken for

The War on Drugs

the past year. The creation of this database has spun off several new precautions. Under the Prescription Safety Act signed by Governor Haslam in May 2012, medical professionals must check a patient’s history for benzodiazepine and opiate before prescribing pain medication (state.tn.us).

Under the Tennessee Public Safety Action Plan (2012), medical professionals must immediately record a patient’s prescribed prescription, law enforcement has better access to the PDMP, and penalties for doctor shopping were strengthened for both the over-prescribing doctor and the drug abuser.

graduation rate. Without the drug court, a person goes directly to jail and has an 85% recidivism rate.

In addition to prescription drugs, methamphetamine has also been identified as a major issue for Tennesseans. Like prescription drugs, meth use has also been dangerously on the rise. According to “Indicators of Methamphetamine Abuse in Tennessee,” issued by the Tennessee Department of Mental Health, “Trends in key indicators: 2008 to 2010 the seizure of meth labs increased 155%. Suspect purchase amounts increased almost 50%. Total purchase amounts increased 24%.

for tracking of the sale of pseudoephedrine (a key meth ingredient), made records of pseudoephedrine sale immediately available to law enforcement, and increased the penalty of making meth in the presence of a child (murfreesboropost.com). Legislation against making meth in the presence of a child is especially important. “Another organization I’m with, CASA: Court Appointed Special Advocates, advocates for kids who are in the juvenile court system. 80-90% of those kids’ parents have drug and alcohol issues,” says Marianne Schroer. According to the 2012 Tennessee Public Safety Action Plan, “In 2010, 473 children were removed from homes due to meth-related problems.”

The “I Hate Meth” Bill, coupled with provisions in the Tennessee Public Safety Action Plan, is a step in the direction of healing Tennessee’s drug abuse epidemic. With state legislation recently passed that is treatment-oriented, Tennessee, along with the rest of the nation, is returning to its “war on drugs” as opposed to its war on drug users. Instead of incarcerating the masses, efforts should be focused on treatment. Thanks to statutes like Haslam’s Public Safety Action Plan, a focus on treatment seems to be the direction in which Tennessee is headed. This is the most effective strategy to cooling down the state’s drug overdose issue. And once Tennessee has tackled this epidemic, it can move on to other pressing issues—such as enjoying its hot chicken flavor.

If you struggle with opiate addiction, and wish to break the cycle, call or text us today.

This legislation also provided for more organizations to be created like 21st Drug Court (murfreesboropost.com). “21st Drug Court is a two year alternative sentencing program where non-violent felony offenders get treatment for drug and alcohol addiction while still being accountable to the court system,” says coordinator Marianne Schroer. She continues, “Treatment is a two pronged approach. The first prong is two A&D (or alcohol and drug) treatment groups a week, and the next is individual counseling as needed. Then there’s probation, which means they’re regularly drug screened, and required to visit recovery meetings three times a week. They have to have a job. They can’t take any drugs without telling the drug court. Even if they take a Tylenol, they have to tell us.” 21st Drug Court has positively impacted its community. For those enrolled in the program, there is an 80% program

The reasons for this increase have included: population growth, and the fact that more people are making and selling meth. But according to the Tennessee Meth and Pharmaceutical Task Force, “the primary reason for the increase in meth lab seizures is that criminals have adapted to the measures that were placed in effect by the legislation passed in 2005.” To address the increased intelligence of the criminals, in 2005 law enforcement has begun use of the Tennessee Meth Intelligence System (TMIS) (rid-meth.org). TMIS allows further analysis to develop intelligence and leads, which can assist law enforcement officers in identifying and arresting potential methamphetamine offenders. TMIS use increased 492% from 2007 to 2010 (rid-meth.org).

Legislation has also been passed to curb meth use in Tennessee. In June 2011, Governor Haslam signed the “I Hate Meth” Bill. This bill most notably provided 33

SOUTHERN PRACTICE CONSULTANTS Phone: 615.415.3606 Text only line: 615.281.5232 Franklin and Clarksville Locations Available Carmen D. Campbell is a copywriter, SGA Senator, budding journalist and full time student at the University of Miami​. She grew up in Franklin, TN and graduated from Brentwood Academy.

Dental Health

Is It Wise To Keep Your Wisdom Teeth?

Jaime A. Romero, D.D.S, pictured left, states that in most cases, inadequate space in the mouth does not allow the wisdom teeth to erupt properly and become fully functional. When this happens, the tooth can become impacted (stuck) in an undesirable or potentially harmful position. If left untreated, impacted wisdom teeth can contribute to infection, damage to other teeth, and possibly cysts or tumors.

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hird molars, commonly referred to as wisdom teeth, are usually the last four of 32 teeth to erupt (surface) in the mouth, generally making their appearance between the ages of 17 to 25.

They are located at the back of the mouth (top and bottom), near the entrance to the throat. The term “wisdom” stems from the idea that the molars surface at a time typically associated with increased maturity or “wisdom.”

Types or Degrees of Impaction There are several types, or degrees, of impaction based on the actual depth of the teeth within the jaw: Soft Tissue Impaction: The upper portion of the tooth (the crown) has penetrated through the bone, but the gingiva (gum) is covering part or all of the tooth’s crown and has not positioned properly around the tooth. Because it is difficult to keep the area clean, food can become trapped below the gum and cause an infection and/or tooth decay, resulting in pain and swelling.

Partial Bony Impaction: The tooth has partially erupted, but a portion of the crown remains submerged below the gum and surrounding jawbone.

Again, because it is difficult to keep the area clean, infection will commonly occur.

Complete Bony Impaction: The tooth is completely encased by jawbone. This will require more complex removal techniques.

Reasons to Remove Wisdom Teeth While not all wisdom teeth require removal, wisdom teeth extractions are most often performed because of an active problem such as pain, swelling, decay or infection, or as a preventative measure to avoid serious problems in the future. If impaction of one or more wisdom teeth is present, and left untreated, a

number of potentially harmful outcomes can occur, including: • Damage to nearby teeth: Second molars (the teeth directly in front of the wisdom teeth) can be adversely affected by impacted wisdom teeth, resulting in tooth decay (cavities), periodontal disease (gum disease) and possible bone loss.

• Disease: Although uncommon, cysts and tumors can occur in the areas surrounding impacted wisdom teeth.

• Infection: Bacteria and food can become trapped under the gum tissue, resulting in an infection. The infection can cause considerable pain and damage.

• Tooth Crowding: It has been theorized that impacted wisdom teeth can put pressure on other teeth and cause them to become misaligned (crowded or twisted). This theory isn’t universally accepted by all dental professionals, and it has never been validated by any scientific studies.

Wisdom Teeth Examination As with any dental procedure, your dentist will want to initially conduct a thorough examination of the wisdom and surrounding teeth. Panoramic or digital X-rays will be taken in order for your dentist to evaluate the position of the wisdom teeth and determine if a current problem exists, or the likelihood of any potential future problems. The X-rays can also expose additional risk factors, such as deterioration or decay of nearby teeth. Early evaluation and treatment (typically in the mid-teen years) is recommended in order to identify potential problems and to improve the results for patients requiring wisdom teeth extractions. Only after a thorough examination can your dentist provide you with the best options for your particular case.

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What Does the Removal of Wisdom Teeth Involve?

Wisdom teeth removal is a common procedure, generally performed under local anesthesia, intravenous (IV) sedation, or general anesthesia by a specially trained dentist in an office surgery suite.

The surgery does not require an overnight stay, and you will be released with post-operative instructions and medication (if necessary), to help manage any swelling or discomfort. To learn more or to schedule an appointment, please contact Solace Oral Surgery at 615-320-1392.

Anxiety? Depression? Migraines? ADHD?

We helped them with, we can help you...

T R O P E R E K TA N I T CLIENry 2017

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Men’s Health

How to improve Male Hormonal Health As men age – nearing 30 and beyond – certain issues become more common for them. This includes hormonal imbalances and prostate issues, which are the most prevalent. Besides that, men may encounter a lack of energy and libido, as well as impotence. Karina Hammer, pictured, provides some advice on how to combat these problems:

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here are three Male hormones that come into play for men’s health: • Testosterone – The archetypal, central male hormone. Supports sex drive and is responsible for expressing male characteristics, along with bone and muscle health in men.

• Prolactin – This hormone is thought to be more female, since it stimulates milk production, though these levels are observed in relation to instances of impotence – high amounts in men reduce sex drive and arousal.

• Estrogen – The main female hormone, it is also important in men. It must be present along with testosterone for healthy sex drive and function, while high levels can contribute to weight gain and breast enlargement.

For optimum sexual health, a balance between these three hormones is needed. When they become imbalanced, however, they can contribute to

a variety of problems – the following being the most common: • Low sex drive – This can be a very important part of sexual health for men. This happens when testosterone levels begin to drop (estrogen levels to some degree, too), usually around the age of 30, and prolactin levels rise to greater amounts than testosterone.

• Infertility – This often is the result of low sperm count or motility, which is a chain reaction from hormonal imbalance: though typically due to inadequate release of pituitary hormones that fail to release testosterone.

• Erectile dysfunction – Like low sex drive, low testosterone versus prolactin levels may be the cause, though there could be connections to thyroid imbalance as well.

• Breast enlargement – Excessive estrogen relative to testosterone can cause breast growth in men.

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Coupled with high prolactin levels as well, male milk production can happen as well.

• Hair thinning and balding – A signal for low testosterone, which happens naturally in some males with age. Dihydrotestosterone (DHT) is thought to be one of the major factors involved in male patterned baldness.

• Decreased muscle tone – Another signal for low testosterone, typically happening in relation to any male pattern baldness.

Has your sex drive decreased? Do you struggle with erectile dysfunction and infertility? Is hair loss, breast enlargement, and decreased muscle tone becoming a problem? If so, then you most likely need to increase your testosterone, or possibly balance other hormones in relation to it.

If you suspect imbalance may be severe, you may want to schedule an appointment or open up a dialogue with your current health care provider or doctor. If minor imbalances are occurring, some of the following simple tips can boost those levels.

• Fitness strength training – Exercise and activity in general will be beneficial, though strength training of multiple muscle groups is best known to naturally boost testosterone levels.

• Change diet – Avoidance of estrogenic foods (especially soy products) and increase uptake of healthy omega-3 rich animal and plant fats, such as avocados and Wild Alaskan Salmon, which boost testosterone production. Brassica vegetables (kale, cabbage, broccoli, radishes, etc.) are known to help lower estrogen, too.

• Avoid xenoestrogens – These are found in a wide variety of plastics, packaged foods, insecticides, skin care, building supplies and many other everyday products. They mimic our natural hormones; blocking or binding hormone receptors. The body may mistake these as estrogen, and, in response, testosterone levels may suffer.

• Natural supplements –Natural herbal supplements known to promote healthy male hormones are maca, cordyceps, ashwaganda, zinc, and saw palmetto.

Karina Hammer is an IAWP Certified Holistic Wellness Coach, Co-Host of the Magnetic Heart Radio Show, Writer, Speaker, and Nutrition Expert.

Contact her at health@karinahammer.com or go to karinahammer.com if you have any questions or would like to schedule a complimentary 30 minute assessment.

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Wellness Centers Roth Wellness and Chiropractic

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.

Mental Health Body & Mind Consulting 524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com

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

Wellness Coach Karina Hammer www.karinahammer.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.

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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.

Spiritual Wellness

work, family, church, the budget—wait, what happened to our budget!?!

When I find myself in these whirlwinds, eventually there is enough of a break in the torrents to catch my breath long enough to ask what I’m really stressed about. Why all the fuss?

After all, my family has food, water, clothes—so many clothes that we can do the “I have nothing to wear” spiel. Shelter isn’t a concern for us. So what am I stressed about? What are students stressed about? What are parents stressed about? Why are families at each other’s throats?

The Source of Much Stress

Summertime Stress? Seek First...

With summer finally here, it’s hard not to get caught up in what’s to come. Vacation.

College. Summer jobs. Home improvement projects. Getting the boat out (inviting our family out on your boat). Did I mention vacation? Patrick Mitchell, Pastor at Bunker Hill Christian Church and Dean of Students at Providence Academy shares more about summertime stress and ways to achieve peace.

O

ur agendas become chaotic before we realize it, even when we have the best of intentions to relax and have family time. Family time itself can become business-like if we aren’t careful, treating it like another business meeting or project.

And then we begin worrying about our schedules and plans, agonizing over whether there will be enough time to get done what has to be done.

Welcome to my life, minus the boat. I pastor a rural church and serve as a teacher and dean at a Christian school. I have a wonderful wife who makes those things possible, but I can’t slack on pursuing and loving her well, either. Add to that our four kids, the oldest of which is 5. Oh, and before I forget, I’m trying to finish up a master’s program. Enjoy the free time, right?

What if?

Like you, I’m prone to making life more difficult than it has to be by trying to plan way too far in advance. This leads me into one of my favorite pastimes, namely, the ‘what if’ game.

You’ve played it.

What if we do this and then _______ happens?

Or what if she goes there and then ________?

We can ‘what if’ ourselves into a state of constant fretting or paralysis. Students get stressed over school, relationships, chores, and more relationships. All the while parents are stressed over their student’s stress, as well as their own stressing over 39

I am discovering that the source of most of my stress is attempting to live out tomorrow today.

Jesus speaks the subtle truth we need to hear: Don’t worry about tomorrow, because tomorrow will worry about itself. Each day has enough trouble of its own (Matthew 6:34).

Dads, each day has plenty of work to keep you occupied without adding fretting over next week to the agenda. You can only live today. Your kids are waiting today for you to make a memory with them. And your wife is waiting today to feel loved, cherished, and nourished.

At-home moms, each day has enough dirty diapers, runny noses, redirecting, tantrums, and errands for itself.

And my, oh my, momma, if you work during the day and come home to mommying in the evening, how do you separate the two? That requires much intentionality and spiritual, mental, emotional preparedness. But you already knew that.

In all of this, the two basic questions I have to ask are: 1. Am I seeking first the kingdom of God and His righteousness?

2. What do I need to get done today?

If I am seeking first God’s kingdom and God’s righteousness, that is, being obedient to His Word and His will, then perhaps other aspects of life (and stress points) will settle. And if I am checking off the list for today, just today, perhaps tomorrow will be less of a threat. Then repeat--seek God’s kingdom and righteousness…check off today’s list.

May the Lord richly bless your efforts to live today to the fullest for Him and His kingdom.

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