Nashville Health & Wellness Magazine September issue 2017

The 15 best books about Sex and Relationships?

Aromatherapy-your most frequently asked questions are answered Migraines-a new treatment may provide a drug-free solution 10 Great FREE outdoor places to visit in Nashville

You CAN win the war against unhealthy eating-find out how Farm to Table restaurants we review some of Nashville’s best

Your guide to Local U Pick farms-and the most healthy vegetables to pick (or buy!)

Pet-friendly restaurants in Nashville

: Your healthy living guide for Nashville

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

SEPTEMBER 2017

13 Dizziness and Balance Deficits

25 How can America win the war

14 Questions and Answers

26 The rise of Farm

16 Just what do all those

29 4 Ways to Rewire Your Brain

18 Suffering from Migraines?

This non-drug treatment can help

30 Yoga and the Mechanics of Health

19 What a Pain in the Neck

that Arise from the Cervical Spine

About Aromatherapy

Food ‘Labels’ mean?

against bad eating habits?

to Table Restaurants in Nashville

for Joy

31 Places you and your dog can eat-together

20 10 free outdoor activities in

32 Your guide to the best 15 books

22 The First Raindrop™ Procedure

36 4 Ways to Reduce the Risk

and around Nashville

Performed in Middle Tennessee for the Treatment of Presbyopia

23 Now’s the time to go pick

your own vegetables and fruits

24 Pick your own Farms

in Middle Tennessee

on Sex and Relationships

of Mouth and Teeth Injuries

37 Truck accident injuries

(What to do?)

38 Classified Ads 39 Balancing Life 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 Emily Janney​ Reporter​ ​emilygjanney@gmail.com Scott Stubblefield Distribution Manager ssstubb@gmail.com Lorrie Ritchie, Editor lorrieritchie@gmail.com Sonny Grensing, Graphic Design sonnygrensing@yahoo.com

Anxiety? Depression? Migraines? ADHD?

We helped them, we can help you...

T R O P E R E K A T N I T CLIENy 2017

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Local and National Health & Wellness News

New breastfeeding stations launched at local sports venues

New breastfeeding options The Nashville Sounds and the Tennessee Titans together with various Nashville Metro departments have purchased and installed two mobile breastfeeding

healthy recipe

stations. Funding was provided by both the venues and via the ‘public investment plan.’

A ribbon cutting ceremony took place on August 29 at the Nashville Sounds stadium. Called ‘My Mamava Pods,’ they will initially be used at Titans and Sounds games, but because of their portability will be available at other community events outside of sports seasons. Not everyone saw the necessity for these pods, several social media comments suggested that it was unnecessary and some wondered if women will be ‘forced to use the pods rather than breastfeed in public.’

Hoisin ketchup glazed asian meatloaf

By Laura Lea Goldberg

Total time: 80 minutes Serves: 8 slices Ingredients: MEATLOAF:

Walk to highlight Depression and Suicide More than 1200 people from throughout Middle TN are expected to choose beads that represent their personal struggle with depression or the type of suicide loss they have experienced at the Nashville Music Row Out of the Darkness Community Walk at 8:00 am, Saturday, September 16 at Owen Bradley Park at One Music Square E on famed Music Row. This fundraising walk supports the American Foundation for Suicide

HOISIN KETCHUP:

• 1/2 medium yellow onion • 4 cloves garlic, minced • 1 tablespoon olive, avocado or coconut oil • 1 batch Hoisin Ketchup • 1 lb grassfed ground beef • 1 lb organic ground turkey • 1/2 cup grated carrot (approximately 1 small) • 1/2 cup thinly sliced scallions • 1/2 cup blanched almond flour • 2 large eggs • 1 teaspoon sea salt (if salt sensitive, use 1/2 teaspoon) • 1/4 teaspoon black pepper

Prevention’s local and national programs and its bold goal to reduce the annual rate of suicide 20 percent by 2025. Music will be performed by David Wright, and speakers will be Elizabeth Huxley, who lost her son to suicide, and Sumer Anelli, who survived a suicide attempt. Both will share their stories of recovery and hope for those who struggle with depression.

Register for the Nashville Music Row walk at afsp.org/Nashville

• 1/4 cup organic ketchup • 3 tablespoons low-sodium Tamari (sub soy sauce) • 1 tablespoon maple syrup • 1 tablespoon sriracha (optional if you like spice!)

• 2 tablespoons organic unsalted unsweetened peanut butter (sub almond butter or tahini) • 2 teaspoons toasted sesame oil • 1 teaspoon freshly grated ginger (sub 1/4 teaspoon ground) • 1/4 teaspoon garlic powder • Optional: sesame seeds, extra sliced scallions, red pepper flakes, cilantro

Directions: 1. Preheat oven to 350 degrees and line a large baking sheet with nonstick parchment paper.

2. Heat a small sauté pan to medium-low heat and add oil. When oil moves easily around the pan, add onion. Cook, stirring, until onion is softened and translucent, approximately 4-5 minutes. Add garlic and cook, stirring, another minute, until garlic is softened and fragrant. Remove pan from heat to cool.

3. In a small mixing bowl, whisk together all of the Hoisin Ketchup ingredients.

In a large mixing bowl, combine 3 tablespoons Hoisin Ketchup, as well as all remaining ingredients. Use clean hands to mix ingredients thoroughly.

4. Turn mixture onto your baking sheet and form into a loaf shape, approximately 12” long and 3” high. Wetting your hands slightly will help prevent sticking.

5. Loosely cover loaf with tin foil and bake for 25 minutes. Remove tin foil and spread remaining Hoisin Ketchup in an even layer over loaf. Bake another 15 minutes, uncovered, or until loaf is mostly firm to touch and has goldenbrown edges. Allow to cool another 15 minutes before slicing. Loaf will keep tightly sealed in the refrigerator up to 4 days, assuming meat was fresh upon purchase.

September Events: Music City Mutt Strutt People and pooches alike will gather at Centennial Park for a 5K Run/Walk, all for a great cause, the Nashville Humane Association!

September 16, 2017 More info: nashvillehumane.org

Making Strides against Breast Cancer Fundraising walk starts at Nissan Stadium Saturday, October 21, 2017 More info: 615.341.7324 www.MakingStridesWalk.org/NashvilleTN

Open Streets Nashville Open Streets Nashville is a movement to activate people, strengthen businesses, and inspire public spaces by temporarily closing streets to cars.

Sunday, September 17, 2017 More info: www.openstreetsnashville.org

For more information: www.llbalanced.com 5

Classes Sept.

Classesstart start May 31 5 Join us of foraffordable affordable classes Offering a variety classesin languages, + more. in topics like fitness,cooking, healthyart cooking, mental wellness and much more!

Fall registration is ongoing.

Registration is ongoing.

View schedule + register: View schedule + register now at:

nashville.gov/ce (615) nashville.gov/ce (615)298-8050 298-8050

Local and National Health & Wellness News

Five ways to become more Optimistic

Optimists are happier people According to writer Kaia Roman, in the Huffington Post, studies show that optimists are happier, more creative, faster at solving problems, and have increased mental alertness compared to pessimists.

Optimists also have less cortisol (stress hormone) and more serotonin (mood-boosting neurotransmitter) flowing through their systems.

Restaurant Review: Paul Rowney

Sound good? Here are five ways you can start training your brain to be optimistic today: Give Thanks, Pay It Forward, Laugh Outloud, Mind Your Words, and Get Sweaty.

The article is taken from a book the author wrote called The Joy Plan, which according to her website came about because, “As a mother, a wife, and a businesswoman, I always had a plan.”

But when the business she co-founded collapsed, she found herself “crushed by depression.” Determined to turn her life around and put her ingrained habits of stress and anxiety behind her, Kaia decided to put everything else on hold and dedicate 30 days to the singular pursuit of joy. The results were astonishing and formed the basis for the book.

For the full story, go to www.huffingtonpost.com

Silo

Silo leaves both a good and bad taste behind. Opened in 2012 by chef Clay Greenberg with the interior courtesy of ‘award-winning architect Greg Ibañez,’ this modest-sized restaurant has garnered a loyal following among the ‘upwardly mobile’ of Nashville.

And a few awards to boot. Claiming to be one of the increasing number of ‘Farm to Table’ restaurants sprouting up across Nashville, the Dinner menu reflects an original and healthy mixture of meat, vegetarian, gluten free, etc. options. Featuring around 15 appetizers (many verging on Entrees in terms of size) and just half a dozen ‘Large Plates,’ there was enough choice and variety for all tastes.

Service was prompt for the appetizers.

My Fried Brie with pickled berries and almonds was of door stop proportions and delightful. Unfortunately, as the restaurant filled up with the Friday night crowd, things started to go downhill. First, the service became very ‘relaxed,’ my ‘Large Plate’ of Bourbon Braised Chicken taking well over 30 minutes to arrive. As we were a group of seven, under normal circumstances this wouldn’t have mattered, allowing us to enjoy the conversation, but the

Win a FREE copy of this book by emailing your name and address to editor@phrmedia.com Joy Plan Book Competition 10 lucky winners will be chosen from all the entries received.

See full details on Page 29.

Energy drinks, know your limits All of these stimulants “are fine by themselves,” says the report, “but when combined with caffeine, the mixture can be life-threatening if taken in large quantities.”

Energy drinks can have anywhere from 100 to 250 mg of caffeine per serving. By comparison, a 12-oz. (tall) coffee from Starbucks has about 260 mg.

Moderate caffeine consumption is considered to be in the range of 300-400 mg per day, which can be converted into five shots of espresso, four to seven cups of drip coffee, or five energy drinks.

“While it is okay to consume caffeine, it is important to keep track of your (and your children’s) caffeine intake. Promote a healthy diet with regular sleep and exercise. People who do this should have enough natural energy and can get through the day without the help of caffeine,” the report adds.

With conversation almost impossible, it did allow us to concentrate on the food, which, credit where it’s due, when it finally arrived was without exception, praised by all of our group (when we could be heard).

Maybe one shouldn’t criticize a restaurant for having over loud clientele (though the award-winning architect could have paid more attention to acoustics), but it didn’t make for a relaxed, comfortable or enjoyable eating experience, and detracted from the excellent food.

One final gripe: it is both arrogant and presumptuous to automatically impose a 20% tip on the bill. Or possibly they are not very confident in their level of service (which overall, was fine). Allow the guests the courtesy of choosing the size of the tip. The cost for two, without wine, $50, earplugs not included.

Photo: Rachel Paul

According to a report by Greene Inc. Publishing, some 68 percent of adolescents, 30 percent of adults, and 18 percent of children under the age of 10 consume Energy drinks.

Energy drinks contain numerous stimulants, such as: Guarana: an herb used to prevent tiredness and improve mental speed; Taurine: a supplement used to improve memory and endurance; Ginseng: an herb used to help reduce stress, strengthen muscles, and improve endurance; Synephrine (bitter orange): an herb used to promote weight loss; L-carnitine l-tartrate (LCLT): a supplement used to increase energy, memory, and speed; Yerba mate: an herb used to prevent tiredness and improve mood; Gingko: an herb used to increase focus and prevent tiredness; St. John’s Wort: an herb used to reduce stress and improve mood.

noise volume rose to such a level that it was difficult to hear anyone. Further worsened when a troupe of two dozen 20+ something girls arrived to eat in their ‘private dining room’ adjacent to our table. The decibel level increased accordingly.

Silo is located at: 1121 5th Ave N, Nashville, TN 37208 615.750.2912. www.silotn.com 7

Neuropathy

8

Local and National Health & Wellness News

Remember what you eat, and lose weight?

Health Networking Group plans second meeting – all practitioners welcome

Do you remember what you ate for lunch?

Nashville Integrative Health (NIH), Nashville’s newest networking and informational group, met at the Turnip Truck Natural Market on August 17th.

Dante Tremayne, a representative for NeuroMed TMS Nashville, and Elizabeth Andersen, M.S., a mental health therapist at Nurture House in Franklin and the Sexual Assault Center in Nashville, shared their insights about brain health with the group.

NIH says they will be partnering with Lemon Laine, a natural beauty and wellness store in East Nashville to host future events. Meetings will now be held

Sharing resources and knowledge amongst integrative practitioners around Nashville Over the past decade or so, scientists have proven that our memory of meals consumed can have an important effect.

Professor Suzanne Higgs, researcher in the psychobiology of appetite at the University of Birmingham, has shown these memories can directly affect how much food we consume later.

In a study by the university, volunteers were given pizza for lunch,

then some of them were asked to recall that meal before being given a large snack of biscuits. Others were given the biscuits without being asked to recall the lunch.

Those who recalled their lunch ate 21 percent fewer cookies than those who did not. The memory of their prior meal reduced how much they consumed at snack time.

How vegetables are described affects how people choose them

at Lemon Laine on the third Tuesday of every month from 7-8pm.

September’s topic will be the GutBrain Axis on Tuesday, September 19th.

All integrative practitioners, nurses, chiropractors, acupuncturists, massage therapists, health coaches, nutritionists, dieticians, mental health professionals, wellness foundations and patients are invited to attend, free of charge.

The goal of NIH is to drive better patient outcomes in the Nashville area through shared resources and knowledge amongst integrative practitioners.

For more information, please contact: nashvilleintegrativehealth@gmail.com

What do Tennesseans hate most about dating?

Apparently, most consumers in restaurants and supermarkets perceive healthy foods as less tasty. Researchers at JAMA decided to test whether labelling and describing vegetables with “flavorful, exciting, and indulgent descriptions typically reserved for less healthy foods could increase vegetable consumption.” They deliberately labelled healthy vegetables in glowing terms and found 25% more diners selected that vegetable.

For example, green beans were listed as “green beans” (basic), “light ‘n’ low-

‘Hater,’ the dating app for people who hate the same things, has released a U.S. map showing what users in each State dislike the most. Hater matches singles based on the things they mutually hate, whether going to the gym, bloggers or Seinfeld. After downloading the app, users are asked to give their thoughts on a variety of topics by swiping right for like, left for dislike or opting out by clicking neutral. The results are random and pretty unscientific but make for an interesting read.

Georgian daters hate Tuna Salad; Texans, Sleeping with the window open; Californians, Fidget Spinners; South Carolinas, Edward Snowden… and Tennesseans? Foraged Food!

For the full list, go to: www.globaldatinginsights.com

carb green beans and shallots” (healthyrestrictive), “healthy energy-boosting green beans and shallots” (healthypositive) and “sweet sizzlin’ green beans and crispy shallots” (indulgent). They go on to say: “labelling vegetables with ‘indulgent descriptors’ significantly increases the number of people choosing vegetables, despite no change in their preparation.” They add, “this novel, low-cost intervention could easily be implemented in cafeterias, restaurants and consumer products to increase selection of healthier options.”

9

Local and National Health & Wellness News

Over to you Kroger… Publix… Walmart…

Nutrition for a Healthy Life

has been tracking the movement. Aldi has announced plans to transform all the checkout lanes into healthy lanes by the end of this year, making it the first big retailer to do so, Almy said. CVS also has committed to stocking about 25 percent of the shelf space near checkouts with healthier foods.

Families with young children have the least healthy shopping baskets

UK supermarket giant, Tesco, has finally removed sweets and chocolates from the checkouts at all its stores. The move, “to help customers lead healthier lives and reduce ‘pester power,’ comes as new research from Tesco reveals that families with young children have on average the least healthy shopping baskets. In contrast, pensioners and older adults are on average the healthiest shoppers, according to the research.

In the U.S., consumers are also calling upon retailers to makeover their junk food-laden aisles — and many stores are responding, said Jessica Almy, deputy director of nutrition policy for the Center for Science in the Public Interest, who

Eating for Energy

By Karina Hammer, Certified Holistic Wellness Coach Have you ever run out of toothpaste?

You squeeze the tube from every angle, roll it up from the bottom, just trying to pinch the last bit out.

The amount of energy you have each day is a lot like your toothpaste: it’s an essential part of taking care of yourself. With toothpaste, though, if you run out, you know how to get more. When you run out of energy, it’s hard to know what to do.

Many people try to restock their energy by reaching for a mid-morning sweet or an afternoon energy drink, but what they don’t realize is that learning to eat for energy can radically change how they feel each day.

Meanwhile over at Panera Bread...

A recent national survey commissioned

by Panera Bread revealed that 99% of Americans do not know the amount of added sugar in a 20 fl. oz. serving of standard cola, with 83% of Americans underestimating the amount.

So beginning early September, the company will roll out a new “sweet facts” fountain beverage cup that lists the calories and added sugar in each of its six new craft beverages, as well as regular cola.

With the initial launch of new craft beverages and signage, Panera has already seen an eight percent shift toward increased consumption of medium and lightly sweetened beverages vs. fountain soda.

No-Bake Protein Energy Bar

Ingredients: •1 cup dates*, pitted •1/4 cup maple syrup or honey •1/4 cup creamy natural peanut butter or almond butter •1 cup almonds, loosely chopped •1 1/2 cups rolled oats •1 tbsp chia seeds •1 tbsp hemp seeds optional additions: chocolate chips or cacao nibs, maca powder, spirulina, dried fruit, nuts, seeds, shredded coconut, vanilla, protein powder, etc.

Planning a Healthy BBQ Now that it’s beginning to cool down in the evenings, barbecues are a lot more enjoyable. Here are some tips to help make a favorite pastime a little healthier, writes Rachel Buford, who is a TSET Healthy Living program specialist, writing for stwnewspress.com.

Pick a perfect protein: Choosing a fish, chicken breast, or even a turkey patty is one way to reduce the consumption of saturated fats.

Be conscious about condiments: Mayonnaise is about 100 calories per tablespoon and Ranch has about 73 calories per tablespoon. Try lighter condiment choices like ketchup and mustard or even just a squeeze of a lemon or lime!

Avoid sabotage from sides: Prepackaged barbecue favorites like coleslaw, potato salad and baked beans often have high levels of sodium, added

• Choose water instead of ‘energy’ drinks, caffeine and sugar-filled juices.

• Incorporate whole grains instead of processed, refined grains.

• Fruits and vegetables are the quickest, easiest grab-and-go snacks.

• Snack on healthy fats; such as avocados, nuts and seeds.

• Eat more protein. Nuts, trail mix, yogurt, edamame, almond butter, hard boiled eggs, hummus and avocados provide a nutrient dense source of protein and the sustained energy that your body craves.

• When we give our body the energy foods it desires, it will return to us an abundance of energy for life.

sugars, and saturated fats. Finding healthier recipes is a great way to keep traditional sides without the extras.

Salads, salads, salads: Different styles of salads are a great way to introduce a variety of fruits and vegetables to the table. A colorful bean salad, fruit salad, and even a traditional leafy green salad are all lighter refreshing options.

Water, water: Making sure to provide water as an option is a simple way to help make your barbecues healthier.

Pay attention to portions: Barbecues are all about talking, spending time with the people around you and eating. This can get tricky when you are not conscious of how much you are consuming.

Using smaller plates is one way to make sure that you do not over fill your plate and over eat.

For the full list: www.stwnewspress.com

Instructions: 1. Process ingredients in a food processor until it forms a “dough” like consistency.

2. Transfer to an 8x8inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.

3. Press down firmly until uniformly flattened. I use a pastry roller to press down and really pack the bars, which helps keep them together better.

4. Cover with parchment or plastic wrap, and let firm up in freezer for 15-20 minutes.

5. Remove from pan and slice into bars.

6. Store in the freezer for a week or longer in an airtight freezer bag or container. *If your dates don’t feel sticky and moist, you can soak them in water for 10 minutes then drain before processing. This will help them blend better and hold the bars together better.

Karina Hammer is a Certified Holistic Wellness Coach, Co-Founder of Nashville Integrative Health, Writer, Speaker, and Nutrition Expert. Karina offers personal consultations, corporate programs, and wellness classes. Visit www.karinahammer.com to learn more and download your free guide, 3 Little Known Secrets to Heal & Soothe Your Gut. 11

Your must read Lists

The Healthy List of Lists Some of the best weight loss exercises

Here’s a rundown of the some of the best weight loss exercises according to www.superskinnyme.com.

Visit their site to see how many calories you’ll burn doing these exercises based on your weight, and lots more useful information.

1. Running Running (treadmill or outdoors) is the best weight loss exercise. Running is one of the most efficient methods of burning calories. For every mile you run, you burn approx. 100 calories.

2. Elliptical Trainer The elliptical trainer combines the cardio of running with resistance and it is low impact. Another positive is that burning the equivalent amount of calories as running feels easier on the elliptical.

3. Cross-Country Skiing Cross-country skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group.

4. Rowing Rowing offers a cardio and resistance training workout lasting between 20 and 40 minutes. Just make sure most of your power driving the stroke comes from the large muscle of the thighs – not the upper body (a common mistake).

5. Step Aerobics Step Aerobics targets legs, hips and glutes. It is an intense calorie-burning exercise. Calories burned during this weight loss exercise depends on speed and step height.

6. Bicycling Bicycling (stationary or outdoors) targets thighs and calf muscles. Effectiveness for weight loss depends on speed and resistance/incline.

7. Swimming Swimming is an excellent full-body weight loss exercise.

Water supports the body. Thus, less stress is placed on joints – low-impact. Brilliant for those with injuries.

Each month, we trawl the World, and all those countless Lists, to find those that are the ones you just have to read, really.

Some fitness myths that are doing more harm than good Business Insider magazine produced a list of 11 Myths about fitness. Here, we produce just a few of them. For the full list and more details, go to: www.businessinsider.com Myth: To stay in shape, you only need to work out once or twice a week.

Truth: Once or twice a week won’t cut it for sustained health benefits.

“A minimum of three days per week for a structured exercise program” is best. Technically, you should do something every day, and by something, we mean physical activity — just move. Because we’re finding more and more that the act of sitting counteracts any of the activity you do.”

Myth: The best time to work out is first thing in the morning.

Truth: The best time for a workout is whatever time allows you to exercise most consistently.

Ideally, you want to make physical fitness a daily habit.

Myth: Weight lifting turns fat into muscle.

Truth: You can’t turn fat into muscle. Physiologically speaking, they’re two different tissues. What weight training really does is help build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats, like olive oil and fish.

Myth: Exercise is the best way to lose weight.

Truth: “In terms of weight loss, diet plays a much bigger role than exercise,” says University of Texas exercise scientist Philip Stanforth. That said, being active regularly is an important part of any healthy lifestyle.

Myth: Weight training is for men.

Truth: Weight training is a great way to strengthen muscles, and has nothing to do with gender. That said, women produce less testosterone on average than men do, and studies suggest that hormones play a role in determining how we build muscle.

Myth: Sports drinks are the best way to re-hydrate after a workout.

Truth: Most sports drinks are just sugar and water. Instead, experts recommend refueling with plain old water and highprotein snacks, since studies suggest protein helps recondition muscles after a workout.

Best Health and Wellness books of 2017 (so far) The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life Mark Manson,in this no-holds-barred book, tries to share how we can become better, happier people by not thinking positive all the time. $14.99 The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workout and the Rest of Your Life In his new book, Matt Frazier details how athletes can perform better on whole plant foods and even shares 150 vegan recipes that are affordable and quick to get on the table. $9.99 Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan Written by Los Angeles Lakers nutrition consultant Cate Shanahan, this book outlines the importance and results of eating a diet based on many traditional cuisines: fresh foods, fermented and sprouted foods, meat on the bone and organ meat. $16.65 Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients This book by Sarah Britton will come in handy on those busy weeknights when you need something quick and easy (and healthy) to eat. $20.39 The Laura Lea Balanced Cookbook: 120+ Everyday Recipes for the Healthy Home Cook With over 120 approachable, comforting, make-ahead recipes, this first cookbook from the creator of the popular “LLBalanced” website reaffirms that balance is possible. You can find the joy, relaxation, and healing of cooking for yourself, family, and friends during these frenetic times. $20.40 12

Physical Therapy

Dizziness and Balance Deficits that Arise from the Cervical Spine Stacey Ross, PT, DPT, COMT of STAR Physical Therapy in Columbia, TN, explains how the human body is made up of multiple systems that work together to keep us safe and functioning. When these systems go haywire, a variety of problems can arise.

Cervicogenic dizziness, or dizziness caused by the cervical spine, is characterized by the following symptoms: • a vague sensation of unsteadiness or feeling “off” • episodic in nature lasting anywhere from minutes to hours • made worse by neck movements or static positioning of the neck (even if full neck range of motion is present) • associated symptoms such as nausea, neck pain and/or blurred vision • can occur in patients of all ages Although cervicogenic dizziness is frequently associated with neck injuries, such as whiplash or degenerative changes in the cervical spine, this form of dizziness can occur without an injury. The top three vertebra in the cervical spine work in conjunction with the nerves that affect our perception of dizziness. Therefore, if your upper cervical spine is not moving properly due to injury or degenerative changes, this can lead to your brain perceiving movement when movement is not present.

How can physical therapy help with this type of dizziness?

B

alance deficits and dizziness are two specific problems that can lead to decreased safety and can affect our ability to perform even basic activities of daily living. Physical therapy plays a vital role in helping patients return to normal daily activities when dizziness hits home. A vestibular therapist can treat acute dizziness such as Benign Paroxysmal Positional Vertigo, or true vertigo, or more complex cases of dizziness.

Manual therapy techniques, such as joint mobilizations, can help to reduce neck joint stiffness and improve how the nerves conduct signals to the brain. Joint mobilizations can make immediate changes in reducing the sensation of unsteadiness.

This leads to improving a patient’s performance of balance activities and can help to normalize a person’s gait pattern.

In addition to joint mobilizations, a physical therapist can implement an exercise program to challenge a person’s sensorimotor system. There are three components that make up the sensorimotor 13

system. The body communicates amongst the visual system, the vestibular system (inner ear), and proprioceptors from muscles (ranging from the feet all the way up to the neck) to keep us steady and upright. Proprioception, or position sense, is our body’s ability to determine the position of a joint when vision is occluded. Balance re-training and eye movement exercises help to improve the position sense of the neck, resulting in increased steadiness. Also, endurance training to the muscles deep in the neck can help to improve balance. With the reduction in dizziness and unsteadiness, a patient can return to their normal daily activities with confidence and safety.

STAR Physical Therapy has multiple locations throughout Middle Tennessee that specialize in Vestibular Rehabilitation and/or Manual Therapy.

These specialized therapists can help to eliminate various causes of dizziness and balance deficits, including cervicogenic dizziness, to allow a person to return to independent and safe daily activities.

Stacey Ross, PT, DPT, COMT Stacey practices physical therapy at STAR Physical Therapy in Columbia, TN. Stacey received her bachelor’s degree in Biology from Belmont University in 2007 and her Doctorate in Physical Therapy from Belmont University in 2010.

Stacey has been employed with STAR Physical Therapy since graduating from Physical Therapy school. She has been a Certified Orthopedic Manual Therapist through Maitland-Australian Physiotherapy Seminars since 2012. Stacey specializes in treating Balance and Vestibular patients, along with orthopedic conditions, while focusing on manual treatment. Stacey grew up in Columbia and has enjoyed raising her own family back in her hometown with her husband Jonathan. They have two boys, Cooper and Rylan.

She enjoys traveling and sewing in her free time.

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

starpt4u

103 Berrywood Drive Columbia, TN 38401 931-388-5990

Alternative Therapies

What is the history of the discovery and use of aromatherapy as a complementary medicine?

Fragrant plants have been used in healing practices for thousands of years across many cultures, including ancient China, India, and Egypt.

Ways to extract essential oils from plants were first discovered during the Middle Ages.

The history of modern aromatherapy began in the early 20th century, when French chemist Rene Gattefosse coined the term aromatherapy and studied the effects of essential oils on many kinds of diseases. In the 1980s and 1990s, aromatherapy was rediscovered in Western countries as interest in complementary and alternative medicine (CAM) began to grow.

How is aromatherapy administered?

Questions and Answers About Aromatherapy In the third of our series looking at ‘Alternative Therapies,’ we look at the commonly asked questions about Aromatherapy, and provide answers to help you make informed decisions.

What is aromatherapy?

A

romatherapy is the use of essential oils from plants to support and balance the mind, body, and spirit. Aromatherapy refers to the inhalation and topical application of true, authentic essential oils from aromatic plants to restore or enhance health, beauty and well-being. The field of aromatherapy activity is quite wide, ranging from the deep and penetrating therapeutic actions of essential oils to the extreme subtlety of fragrance on the psyche.

One of the uses of aromatherapy is to strengthen the self-healing processes by preventative methods and indirect stimulation of the immune system.

Essential oils (also known as volatile oils) are the basic materials of aromatherapy. They represent the fragrant essences found in many plants.

These essences are made in special plant cells, often under the surface of leaves, bark, or peel, using energy from the sun and elements from the air, soil, and water. If the plant is crushed, the essence and its unique fragrance are released.

When essences are extracted from plants, they become essential oils. They may be distilled with steam and/or water, or mechanically pressed.

There are many essential oils used in aromatherapy, including those from Roman chamomile, geranium, lavender, tea tree, lemon, ginger, cedarwood, and bergamot. Essential oils are very concentrated. For example, it takes about 220 lbs of lavender flowers to make about 1 pound of essential oil. Essential oils are volatile, evaporating quickly when they are exposed to open air.

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Aromatherapy is used in various ways. Examples include: • Indirect inhalation (patient breathes in an essential oil by using a room diffuser or placing drops nearby).

• Direct inhalation (patient breathes in an essential oil by using an individual inhaler with drops floated on top of hot water) to treat a sinus headache.

• Aromatherapy massage (massaging of one or more essential oils, diluted in a carrier oil, into the skin).

• Applying essential oils to the skin by combining them with bath salts, lotions, or dressings.

Aromatherapy is rarely taken by mouth.There are some essential oils commonly chosen to treat specific conditions. However, the types of oils used and the ways they are combined may vary, depending on the experience and training of the aromatherapist. This lack of standard methods has led to some conflicting research on the effects of aromatherapy.

Have any studies been conducted using aromatherapy?

Many studies of essential oils have found that they have antibacterial effects when applied to the skin.

Some essential oils have antiviral activity against the herpes simplex virus. Others have antifungal activity against certain infections. In addition, studies have shown that different essential oils can be calming or energizing. One study showed that after essential oils were inhaled, markers of the fragrance compounds

AlternativeTherapies

were found in the bloodstream, suggesting that aromatherapy affects the body directly like a drug, in addition to indirectly through the central nervous system. When used topically (on the skin), in a suitable dilution, essential oils have a myriad of applications for health, beauty and well-being.

Besides being used in massage and for skin care, they are easily applied as first aid remedies. The anti-inflammatory properties of Helichrysum and German Chamomile make them useful for pain due to local inflammation. The anti-bacterial and antiviral properties of Tea Tree, Eucalyptus globulus, and Cajeput are helpful for flu and sinusitis prevention and general strengthening of the immune system.

Essential oils can be added to many personal care products and integrated into home maintenance chores to enhance the overall environment.

food and are classified as GRAS (generally recognized as safe) by the U.S. Food and Drug Administration, within specific limits. Swallowing large amounts of essential oils is not recommended.

Allergic reactions and skin irritation may occur in aromatherapists or in patients, especially when essential oils are in contact with the skin for long periods of time. Sun sensitivity may develop when citrus or other essential oils are applied to the skin before sun exposure. Lavender and tea tree essential oils have been found to have some hormone-like effects. They have effects similar to estrogen (female sex hormone) and also block or decrease the effect of androgens (male sex hormones).

Have any side effects or risks been reported from aromatherapy?

Is aromatherapy approved by the U.S. Food and Drug Administration (FDA) for use as a cancer treatment in the United States?

Safety testing on essential oils shows very few side effects or risks when they are used as directed. Some essential oils have been approved as ingredients in

Aromatherapy products do not need approval by the Food and Drug Administration because no specific claims are made for the treatment of cancer

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or other diseases. Aromatherapy is not regulated by state law, and there is no licensing required to practice aromatherapy in the United States.

Professionals often combine aromatherapy training with another field in which they are licensed, for example, massage therapy, registered nursing, acupuncture, or naturopathy. Some aromatherapy courses for healthcare providers offer medical credit hours and include conducting research and measuring results.

The National Association for Holistic Aromatherapy (www.naha.org) and the Alliance of International Aromatherapists (www.alliance-aromatherapists.org) are two organizations that have national educational standards for aromatherapists. There are many schools that offer certificate programs approved

by NAHA. Information courtesy of: www.cancer.gov and www.alliance-aromatherapists.org Other sources of information: www.aromaweb.com and www.ishahealing.com

Healthy Eating

Just what do all those Food ‘Labels’ mean?

There are over 20 ways to describe the way the food you are eating has been produced or grown. Many are meaningless when trying to make a healthy choice. George Wong (pictured) provides some guidelines.

I

f you, like many Americans these days, are shopping for eggs, meat or dairy and you want to ensure that the animals that produce them are treated humanely, with no irresponsible use of antibiotics, hormones or other chemicals, then you probably have had to navigate a sea of food labels and dubious claims in order to make informed purchasing decisions.

Many meat and dairy producers have heard these demands and in response have put official sounding labels and picturesque imagery as a means to put the consumers’ minds at ease. Words such as “pasture raised, organic, free range, humane, cruelty free, no antibiotics, no added hormones and cage free” are used, but what do they really mean? (See box for more details.)

Did you know in both the United States and Canada all food ingredients are listed in order by weight? So read the ingredients and their order, before the nutritional facts. Obviously, the fewer the ingredients, the ‘cleaner’ the

product is. A general rule of thumb is that if you can’t pronounce it, it’s probably not a healthy choice.

Other labels you will see are ‘Free Range’ and ‘USDA Organic,’ which adhere to a long list of clearly defined standards that are verified (see box). The problem though is although the Organic label ensures that the animals were fed organic feed and not given antibiotics or hormones, it has very little bearing on the animal’s quality of life.

According to Organic standards, animals must be fed Organic feed with no antibiotics, hormones or steroids, must have some access to outdoors, but the quality, size and duration is not specified.

Thus claiming Organic doesn’t necessarily mean humane.

Now at this point you might be saying to yourself, is there nothing I can trust? Is this all a marketing ploy? Are those labels there just to pacify my sense of moral obligation in order to keep the flow of money to the large food 16

producers unobstructed, while animals continue to suffer? Not exactly, if you really want to buy eggs, meat or dairy from animals that were raised well, the American Society for Prevention of Cruelty to Animals (ASPCA) recommends buying products with one of these three labels - Certified Humane (raised and handed), Global Animal Partnership, or Animal Welfare Approved. All three have clearly verified statements and prohibit cage confinement, hormones, sub therapeutic antibiotics, and represent a clear improvement on traditional methods of food production.

Many people buy Organic food hoping to feel healthier and potentially have a positive impact on the environment. But are Organic foods even better for you and the environment in the first place? For plants, the term Organic basically means something grown ‘without the use of synthetic fertilizers or pesticides.’ However, this is a little misleading. Many consumers purchase Organic products to avoid pesticides altogether, but the truth is, farmers can still use pesticides to prevent insects from destroying their crops.

They just can’t be synthetically made. There are over 20 chemicals approved for organic use in the U.S. derived from natural sources such as plants. Not all Organic foods are even Organic.

For a product to be labelled Organic, it only has to contain 95% Organic material/ingredients.

The label ‘made with Organic ingredients’ on items like bread means only containing 70% Organic products while ‘containing Organic ingredients’ may only have 50%. Only when a label says 100% Organic does it contain purely Organic ingredients.

Confused? It’s not surprising. The cynics may suggest this confusion helps mass food producers give a veneer of Healthiness to their products, and the only true Organic comes from your local Farmer’s produce. The truth lies somewhere in between.

Healthy Eating

Certified Labels: These label claims are defined by Unverified Claims: a formal set of publicly available animal care standards.

Compliance with the standards is verified by a third-party audit.

American Grassfed Certified (dairy, beef, bison, lamb, goat) A third-party certification program administered by the American Grassfed Association. The program’s standards require continuous access to pasture and a diet of 100 percent forage (no feedlots).

American Humane Certified (dairy, eggs, chicken, turkey, beef, veal, bison, lamb, goat, pork) Access to the outdoors is not required for meat birds, egglaying hens, beef cattle, and pigs. Provides the lowest space allowances of the main humane certification programs, and is the only welfare program to permit the use of cages for housing egg-laying hens.

Animal Welfare Approved (dairy, eggs, chicken, turkey, goose, duck, beef, bison, lamb, goat, pork, rabbit) The only USDA-approved third-party certification label that supports and promotes family farmers who raise their animals in accordance with the highest welfare standards, outdoors, on pasture or range.

Certified Humane (dairy, eggs, chicken, turkey, beef, veal, lamb, goat, pork) Access to the outdoors is not required for meat birds, egg laying hens, and pigs; however, minimum space allowances and indoor environmental enrichment must be provided. Feedlots are permitted for beef cattle.

Certified Organic (dairy, eggs, chicken, turkey, goose, duck, beef, bison, lamb, goat, pork) The standards are general and apply to all animals. They don’t address many animal care issues such as weaning, physical alterations, minimum space requirements, handling, transport, or slaughter. They do, however, require some access to the outdoors for all animals, access to pasture for ruminants (cattle, sheep, goats), fresh air and sunlight, and freedom of movement.

Food Alliance Certified (dairy, eggs, chicken, beef, lamb, pork) A nonprofit sustainable agriculture certification program that supports “safe and fair working conditions, humane treatment of animals, and good environmental stewardship.” Standards provide for access to natural light, fresh air, and space, but access to the outdoors is not required for all animals.

These claims have no legal definition and standards are vague and/or weak. Compliance with the USDA’s definition is not verified on the farm by the government or any independent third party.

Cage Free (eggs) This claim indicates the eggs came from hens who were “never confined to a cage and have had unlimited access to food, water, and the freedom to roam,” but usually only within the confines of a shed. In fact, cage-free hens often have scarcely more space than caged birds, and may not be given access to sunlight and fresh air.

Free Range/Free Roaming (eggs) This claim, indicating that hens were allowed access to the outdoors, may be used on eggs that are USDA Certified Organic.

Free Range/Free Roaming (all products) No legal definition exists for these claims when used on any food products. The guideline merely states that the animals must be given continuous, free access to the outdoors.

Free Range (chicken, turkey, goose, duck) The USDA informally defines “free range” for poultry as having access to the outside. However, because birds may be housed indoors for inclement weather and other reasons, and given that chickens raised for meat are slaughtered at just 42 days, it is possible that some freerange chickens never step outside.

Free Roaming (beef, bison, lamb, goat, pork) In order to receive approval from the USDA, farmers must show that the animals had “continuous, free access to the outdoors for a significant portion of their lives.”

Grass Fed (dairy, beef, bison, lamb, goat) The USDA has no official definition of this claim, meaning “grass fed” claims should be accompanied by an explanation of what the term means to individual producers. The USDA allows the claim even when animals may be confined to feedlots, and antibiotics and hormones are permitted.

Humanely Raised/Humanely Handled (all products) The USDA has no official definition of this claim. The department is merely verifying that the producer has met its own standards, and as such the claim may simply represent a marketing tactic with little or no relevance to animal welfare.

No Added Hormones/No Hormones Administered (dairy, beef, bison, lamb) The USDA does not approve “hormone free” claims, as all animals produce hormones naturally. The USDA does not routinely test for the presence of hormones, so no verification system exists.

No Antibiotics Administered/Raised without Antibiotics (all products) The claim “antibiotic free” is not allowed because antibiotic residue testing technology cannot verify that an animal has never received antibiotics.

Pasture Raised/Pasture Grown/Meadow Raised (all products) Generally, “pasture raised” is used to indicate that a dairy, egg, meat, or poultry product came from animals provided with continuous access to pasture and natural vegetation.

However, no regulatory standard for the term exists.

Sustainably Farmed (all products) The USDA has no official definition of this claim. In other words, as with “humanely raised,” this claim can likely mean just about anything the producer wants it to mean.

Meaningless or Misleading Claims The following claims are meaningless or misleading with regard to animal welfare. (They may not be meaningless or misleading in terms of other issues.)

Cage Free (chicken, turkey) The label is meaningless when used on chicken or turkey products since birds raised for meat are not typically caged prior to transport to slaughter.

No Added Hormones/No Hormones Administered (chicken, turkey, goose, duck, pork) The USDA prohibits the use of hormones in the production of poultry and pork. Such a claim on pork or poultry should be considered a marketing ploy with the sole intent to mislead consumers.

USDA Process Verified (all products) The AMS offers this seal to producers as a marketing tool. This claim, indicating the diet did not contain animal byproducts, has no relevance to the welfare conditions under which the animal was raised.

Courtesy, and for the full chart and more comprehensive details: www.awionline.org 17

Migraines

Suffering from Migraines?

This non-drug treatment can help Nearly 10% of the population suffers from Migraines. But by using LENS Neurofeedback, a significant number of people are finding relief and getting their lives back to normal. Sheri Rowney (pictured) from Harmonized Brain Centers in Nashville, explains how it can help sufferers.

“I

have a headache.”

These are words most adults have uttered at some point in their lives. Due to the many types of headaches, it is an unfortunate fact of life that we will all have one sooner or later. Thankfully, most of them are short lived, not too intense, and we can soon go about our daily activities without disruption or interference. For others though, headaches can be a chronic condition that literally change the way they live their lives. For them, the pain of their headaches is enough to disrupt their lives, take away their happiness and joy, and can cause anxiety and depression. They’re called Migraines.

Nearly one in four households in the U.S. has someone that has been diagnosed with Migraines.

It is the 3rd most prevalent illness in the world and over 10% of U.S. children are diagnosed each year with a Migraine.

What are these headaches and what can be done to help?

Migraines are not just a bad headache. There are many neurological symptoms that go along with the headache that determine what makes it a Migraine. The headache itself is a severe throbbing and recurring pain, usually felt on one side of the head but can often be felt on both sides. This pain can also be accompanied by visual disturbances, nausea, vomiting, dizziness, sensitivity to sound, lights, touch and smell, and tingling or numbness in the extremities or face.

The Migraine usually lasts between four and 72 hours before it is completely gone. For most Migraine sufferers, these attacks are usually once or twice a month, but for over four million people, they are a daily occurrence. For over 90% of sufferers, these attacks are debilitating and they cannot work or live their normal lives until it is over. Depression, anxiety, and sleep disorders are common and over 20% of sufferers are disabled, unable to hold down a job, or go to school.

According to studies done by the Migraine Research Foundation, in 2015, the U.S. spent over $36 billion in healthcare and lost productivity due to Migraines.

That number includes $5.4 billion in medical costs alone treating the 38 million diagnosed cases of Migraines in our country. This is a staggering number and many are not able to afford the medication necessary to control the symptoms that are negatively impacting their life.

Are there alternative treatments available for Migraines?

Yes there are. Many find relief through diet changes, herbal remedies, life style changes, chiropractic adjustments, acupuncture, and Neurofeedback, to name a few.

At Harmonized Brain Centers in Nashville, we provide a treatment called LENS (Low Energy Neurofeedback); a pain free, non-invasive treatment using low frequency radio waves to disrupt the pattern of brain waves that may not be working efficiently, allowing them to reset into a more effective and efficient way and stop Migraines from occurring. After just a few short treatments, many clients report their headaches to be less frequent, less intense, and shorter, and many go on to be headache free in only 10 to 12 sessions.

LENS also helps to quiet the brain, allowing for better sleep, less anxiety, and often lifts the cloud of depression that goes along with Migraines.

After an initial brain map that takes about an hour, subsequent treatments only take about a half hour a week; leaving you feeling relaxed and clear, ready to take on the world.

If you are interested in a FREE consultation to discuss how we can help you with your Migraines, please call us at (615) 331-8762. Or visit: www.harmonizedbraincenterstn.com

Our daughter was failing at School because of Migraines, until we discovered LENS Neurofeedback.

“We brought our 14 year old daughter to Harmonized Brain Centers because of her extremely debilitating, constant migraines that she has had after a slip on the ice two years prior. She had been on medication with limited success and we were desperate to find better results for her.

Within three weeks of LENS, her migraines had subsided, she was sleeping better and felt more clear headed and more focused in school. As a side note, she had always been a high achiever in math but after her fall, she had sort of leveled out and while still making ok grades, it wasn’t coming as easy for her as before. We had assumed that she had just leveled out in her ability but after the LENS, she is once again grade levels above where she was and a happy and successful teenager. There is no way to express our thanks and gratitude to LENS and to Sheri for giving our daughter her life back.” - AW 18

Neck Health

What a Pain in the Neck Your neck is a portion of the spinal column called the cervical spine, and is made up of seven vertebrates all of which can originate pain in your everyday life. There are many causes of discomfort in the cervical spine.

According to Christopher Taleghani, M.D. (pictured left), treatments can range from lifestyle changes to surgical options performed by your neurosurgeon. medication or a soft stabilization collar (or both in some cases) to reduce inflammation and realign your cervical spine. Steroids can also be prescribed in some cases. If your pain is persistent, has caused other issues within the spinal column or neck, or if you experience shooting pain or numbness in your extremities, it may be time to explore surgical options with a neurosurgeon.

What Can a Neurosurgeon Do For You?

In some cases when cervical spine surgery is the elected or the last option, it is important to discuss any procedure with your doctor. A neurosurgeon specializes in treating nerves within the neck and spine, and can diagnose a larger problem. This means that a solution is provided in the grand scheme of your overall neck health. At Pinnacle Surgical Partners, we specialize in various types of cervical spine surgeries. If at home remedies do not seem to help, do not hesitate to call us. Your neck is a vital part of your health and wellbeing and ongoing pain should not be ignored.

Causes of Pain in the Cervical Spine Discomfort in the neck can originate from one or more sources. The simplest of these issues is muscle strain. Activities such as sitting at your computer or even gritting your teeth can create stressed muscles. You may have been involved in an automobile or other type of accident. These high impact injuries can damage your neck/spine health drastically. Aging can also cause issues in the cervical spine due to worn joints or nerve compression.

ailments, it is important to keep rest at a minimum.

Make sure to keep your knees and hips bent, even elevated on a chair while resting to take the strain off your neck. Ice and heat are also great ways to relieve tension or muscle spasms. Lifestyle changes of giving up smoking and/or losing weight can make a big difference. Both of these options relieve stress and tension on your cervical spine and overall health. It is very important to stay active because the mobility and strength in your back and shoulders can greatly improve your posture.

At Home Treatment and Prevention

Medical Treatments

Some simple steps can be taken by you at home to relieve pain or discomfort in your neck. While rest may seem like the logical solution to most

If pain continues for several weeks, consider a medical approach to your cervical spine health.

Your doctor may prescribe an anti-inflammatory 19

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

Free Outdoor Activities

10 free outdoor activities in and around Nashville Nashville’s cool, urban scene is not the only thing Tennessee’s capital city has to offer. The growing city still has several (free!) outdoor activities for the whole family to enjoy. Jade Spilka (pictured) looks at the options.

1. Parthenon in Centennial Park

3. Cumberland River Pedestrian Bridge

Photo courtesy: www.nashville.gov The Parthenon replica located in Centennial Park is a grand reminder that Nashville is indeed the Athens of the South. The full-scale replica was built in 1897 and intended to only be a temporary structure. The building’s popularity paired with the high cost of demolition caused the Parthenon to still be standing to this day. The gorgeous replica was given a makeover in 2002 and continues to be enjoyed by several locals and tourists alike. www.nashville.gov/Parks-and-Recreation/Parthenon.aspx

Photo courtesy: www.10best.com If you love having the city skyscrapers as your backdrop, the Cumberland River Pedestrian Bridge is a great location for pictures. Take a walk with friends, snap pictures, and enjoy the Nashville weather. www.10best.com/destinations/ tennessee/nashville/downtown/attractions/cumberland-river-pedestrian-bridge

2. Arrington Vineyards

4. Nashville Farmer’s Market

Photo courtesy: www.arringtonvineyards.com Arrington Vineyards, located 30 minutes outside of Nashville, is a beautiful, rural retreat. Enjoy a free wine tasting, have a picnic, and do a little shopping, all while relaxing in a peaceful environment. Though Arrington is a bit of a trip, the scenic views during the ride will be a great experience for you and your loved ones to share. www.arringtonvineyards.com

Photo courtesy: www.10best.com The farm-to-table movement has hit Nashville big time and there’s no better (or fresher) selection than the wide variety of fruits and vegetables at the Nashville Farmer’s Market. www.nashvillefarmersmarket.org 20

Free Outdoor Activities

5. Music City Walk of Fame

8. Radnor Lake State Park

Photo courtesy: www.visitmusiccity.com

Photo courtesy: www.10best.com

The Music City Walk of Fame is located on Nashville’s Music Mile and is a tribute to legends in the music industry. Stroll down the walkway and take pictures with your favorite celebrities’ stars. www.visitmusiccity.com

Radnor Lake is a 1,322-acre park and is the perfect place to observe various types of birds, amphibians, mammals, and reptiles. Hundreds of species of plants are also present on the park’s spacious grounds. www.alltrails.com

6. Opryland Hotel Gardens

9. Percy Warner Park

Photo courtesy: www.expedia.com Percy Warner is composed of 9 color-coded trails that range from 150 yards to 4.5 miles. The variety of trails means there is a path for anyone. Enjoy the outdoors while staying close to the city. www.nashville.gov/Parks-and-Recreation

Photo courtesy: www.marriott.com Okay, this isn’t really outdoors, but as you take a stroll through these grand gardens, you’ll forget you are indoors. The lush greenery and natural sunlight peeping through the glass ceilings make for a magical experience. The hotel is a popular location for celebrations. You are likely to run into a wedding or convention while merely exploring the hotel. www.marriott.com

10. Natchez Trace Parkway

7. Montgomery Bell State Park

Photo courtesy: www.tnstateparks.com

Photo courtesy: www.natcheztracetravel.com The Natchez Trace Parkway runs from Nashville to Natchez, Mississippi. Drive through rural towns and secluded roads down the famous southern parkway. www.natcheztracetravel.com

Forty minutes outside of Nashville is Montgomery Bell State Park. The park has an option to stay overnight. The trail is a 10.35 mile circle around the entire park. Set up camp and stay overnight with friends after a long hike. www.tnstateparks.com 21

Eye Health

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Pick your own

Superstar Vegetables (Score = 150+) Score

Now’s the time to go pick your own vegetables and fruits There are many local farms and growers where you can have a great day out picking your own fruits and vegetables, get your hands dirty, and enjoy the fresh air and countryside.

T

he fun of picking your own fruits or vegetables is second only to growing them yourself in the first place. But, as more people try and eat healthy food using fresh produce, there is ample opportunity close to Nashville to get your hands dirty and go and pick exactly what you want, how much you want, and take it home to enjoy a healthy, nutritious meal.

August, September and October are when most of the fruits and vegetables you are likely to want to eat are available. Not only do locally grown fruit and vegetables picked fresh taste so much better than store bought products, they are often a lot cheaper as well. In addition, you have done your bit to save the planet by not buying food that has travelled hundreds or even thousands of miles to get to your local supermarket. Plus, you have supported local farmers and growers. It’s a winwin-win all round.

So what is likely to be available at the dozens of U Pick farms in Middle Tennessee at this time of year?

While August may be one of the peak months in vegetable and fruit production, there will still be some leftover in September, especially if they

are not of the soft fruit variety. You can expect to see: apples, apricots, blueberries, butternut squash, cantaloupe, corn, cucumbers, eggplant, figs, green beans, kale, lettuce, mangoes, okra, peaches, peppers, plums, pumpkins raspberries, strawberries, summer squash, swiss chard, sweet potatoes, tomatoes, watermelon, winter squash, and zucchini.

Moving into October, the early fall crops will start appearing: broccoli, Brussels sprouts, cabbage, cauliflower, cranberries, grapes, leeks, lettuce, mushrooms, parsnips, pumpkins, spinach, swiss chard, turnips, and winter squash.

Obviously, not all the farms listed here are growing all of these fruits and vegetables, so do make a point of contacting them first to see what is available for you to pick and their opening hours to avoid a long, unnecessary journey.

Some good sites to visit before doing this are: www.pickyourown.farm, www.farmerdirect2you.com and www.picktnproducts.org.

But not all vegetables are the same when it comes to their nutritious value. We have produced a chart showing just how the various vegetables stack up in terms of benefitting your diet.

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Calories per serving

Kale 1,392 20 Spinach, raw (2 cups) 968 20 Spinach 949 20 Collard greens 737 20 Swiss chard 717 20 Turnip greens 714 20 Pumpkin, canned 577 40 Mustard greens 550 10 Sweet potato, with skin (1 small) 492 100 Radicchio, raw (2 cups) 467 20 Carrots 399 30 Broccoli (4 stalks) 392 30 Romaine lettuce, raw (2 cups) 340 10 Baby carrots, raw (8) 335 30 Red leaf lettuce, raw (2 cups) 304 10 Green leaf lettuce, raw (2 cups) 298 10 Arugula, raw (2 cups) 293 20 Broccoli (2 spears) 268 30 Curly endive, raw (2 cups) 264 10 Brussels sprouts 247 30 Broccoli, raw (3 spears) 246 30 Red bell pepper 225 20 Butternut squash (1/3 cup) 208 30 Bibb/Boston lettuce, raw (2 cups) 201 10 Red bell pepper, raw (1/2 large) 198 30 Peas 173 70 Bok choy 154 10

Good Vegetables (Score = 50-149) Savoy cabbage, raw (1 cup) 139 20 Tomato (1/3 cup) 136 20 Red cabbage, raw (1 cup) 135 30 Asparagus (6 spears) 134 20 Tomato, raw (1/2 cup) 126 20 Cabbage, raw (1 cup) 120 20 Green bell pepper 113 20 Green bell pepper, raw (1/2 large) 112 20 Zucchini, raw (1/2 medium) 103 10 Red cabbage 95 30 Okra 94 20 Scallions, raw (1/3 cup) 91 10 Zucchini 88 10 Cauliflower, raw (7 florets) 87 20 Green beans 83 30 Leeks (3/4 cup) 82 30 Lima beans 82 110 Green chili pepper, raw (1/2) 81 10 Cauliflower (5 florets) 77 20 Avocado, raw (1/2) 75 110 Kohlrabi 71 30 Artichoke (1/2) 69 30 Jalepeno pepper, raw (2) 68 10 Potato, with skin (1 small) 64 100 Celery, raw (2 medium stalks) 63 10 Yellow squash 60 20 Corn 58 80

Pick your own

Pick your own Farms in Middle Tennessee Please always contact in advance to check opening hours and availability.

Bedford County Blackjack Farm, 3331 Highway 231 North, Shelbyville, TN, 37160 Hackberry Lane Vineyard, 3114 Midland Road, Shelbyville, TN, 37160 Red Fox Berry Farm, 805 South Cannon Boulevard, Shelbyville, TN, 37160 Sunset Hobby Farm, 2680 Hwy 64 East, Wartrace, TN, 37183 Valley Home Farm, 310 Potts Road, Wartrace, TN, 37183

Cannon County Humble Heritage Farm, 150 Simpson Lane, Bradyville, TN, 37026

Cheatham County D&D Teaching Farm, 1811 Tula Pace, Pleasant View, TN, 37146 Pleasant View Nursery, 7070 Highway 41A, Pleasant View, TN, 37146 The Little Family Farm, 1247 Charlie Reed Road, Chapmansboro, TN, 37035

Cumberland County Hardluck Tree Farm, 10065 Sparta Highway, Crossville, TN, 38572

Davidson County Further Farms/Foods LLC, 315 Tenth Avenue North, Nashville, TN, 37203 Goats & Sheep Farm, 24 Well Road, Nashville, TN, 37211 Green Door Gourmet, 7011 River Road Pike, Nashville, TN, 37209

Dekalb County Baron Bluff Vineyard @ Aaron Tippin Farm, 866 Baron Bluff Road, Smithville, TN, 37166 WeDoFarm, 1230 Bethel Road, Smithville, TN, 37166

Dickson County B & K Farms, 4230 Hwy 49 West, Vanleer, TN, 37181 Four Valley Farm, 1401 Old Number One Road, Dickson, TN, 37055 Frazier Farm, 825 North Mount Sinai Road, Dickson, TN, 37055 Keller’s Corny Country, 542 Firetower Road, Dickson, TN, 37055

Franklin County Grandaddy’s Farm, 454 Highland Ridge Road, Estill Springs, TN, 37330 J & J Organic Berry Farm, 7152 Rock Creek Road, Tullahoma, TN, 37388

Giles County

Moore County

Johnson Farm, 2334 Columbia Highway, Pulaski, TN, 38478 Limoland, 8076 Columbia Highway, Pulaski, TN, 38478 Milky Way Farms, 520 Milky Way Road, Pulaski, TN, 38478 Smith’s Peach Orchard, 5940 Campbellsville Road, Pulaski, TN, 38478

Baird Mountain Blueberry Farm, Fayetteville, TN, 37334

Jackson County

D & Nana’s Berries, 4949 Stark Road, Cross Plains, TN, 37049 Fishers Berries (formally Fishers Farm Market), 6307 Henry Road, Springfield, TN, 37172 Heads Farm, 3422 Kinneys Road, Cedar Hill, TN, 37032 Honeysuckle Hill Farm, 1765 Martins Chapel Church Road, Springfield, TN, 37172 Hope Christmas Trees, 3900 Dortch Road, Adams, TN, 37010 Osborne Doss Road Farm, 4834 Doss Road, Cross Plains, TN, 37049 Pumpkin Place, 6944 Hwy 25 East, Cross Plains, TN, 37049 Shuckles Corn Maze & Pumpkin Patch, 7526 Swift Road, Greenbrier, TN, 37073 The Orchard, 6900 Blackberry Lane, Cross Plains, TN, 37049 Woodall’s Strawberry Farm, 4452 Kinneys School Road, Cedar Hill, TN, 37032

Putnam County Mark 4 Christmas Tree Farm, 535 Kinniard Road, Cookeville, TN, 38501 Rocky Point Tree Farm, 3214 Macedonia Cemetery Road, Cookeville, TN, 38506

Robertson County

Hidden Springs Nuts & Tree Fruits, 2504 Spring Creek Road, Cookeville, TN, 38501

Lawrence County Chief Creek Farm, 194 Chief Creek Road, Lawrenceburg, TN, 38464 MnM Farm, 361 Pleasant Valley Road, Ethridge, TN, 38456

Lincoln County Lyon Family Farms, 130 Belleview Road, Taft, TN, 38488

Macon County Lone Hickory Blueberry Farm, 1800 Tanyard Road, Lafayette, TN, 37083

Marshall County Bee Sweet Berry Farm, 1442 Globe Road, Lewisburg, TN, 37091 Forgie’s Fruit Farm, 2000 Collier Road, Lewisburg, TN, 37091 Matheson Peach Orchard, 3215 Bowers Road, Lewisburg, TN, 37091

Maury County Attkisson Farm, 1554 New Lewisburg Hwy, Columbia, TN, 38401 Highland Berries and Produce, 4411 Hampshire Pike, Hampshire, TN, 38461 Pantall Farm, 2781 Carters Creek Station Road, Columbia, TN, 38401 Trace View Farm, 6172 Old Natchez Trace Road, Santa Fe, TN, 38482 Uncle Al’s Berry Farm, 2044 Hays Denton Road, Columbia, TN, 38401 Wagner Berry Farm, 4923 Ollie Chunn Road, Spring Hill, TN, 37174

Warren County Randall Walker Farms, 8240 Manchester Highway, Morrison, TN, 37357

Wayne County Weeks Farm, 2328 Indian Creek Road, Waynesboro, TN, 38485

White County Amazin’ Acres of Fun, 2857 Old Kentucky Road, Sparta, TN, 38583 Clark Blueberry Farm, 1208 Hutchings College Road, Sparta, TN, 38583

Williamson County Big East Fork Farms, Franklin, TN, 37064 Blue Honey Farms, 8501 Taliaferro Road, Eagleville, TN, 37060 Boyd Mill Farm, 3395 Blazer Road, Franklin, TN, 37064 Gentry’s Farm, 1974 New Highway 96 West, Franklin, TN, 37064 Golden Bell Farm, 4080 Clovercroft Road, Franklin, TN, 37067 King Farm, 6730 Arno-Allisona Road, College Grove, TN, 37046 Stoney Creek Farm, 4700 Coe Lane, Franklin, TN, 37064

Sumner County Bottom View Farm, 185 Wilkerson Lane, Portland, TN, 37148 Bradley Kountry Acres & Greenhouse, 650 Jake Link Road, Cottontown, TN, 37048 Christmas Tree Adventures, 1124 Kendall Farms Drive, Hendersonville, TN, 37075

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Kelley’s Berry Farm, 50 Riverview Estates Lane, Castalian Springs, TN, 37031

Andrews Berry Farm, 6363 Cooks Lane, Smyrna, TN, 37167 Batey Farms Berries, 3250 Wilkinson Pike, Murfreesboro, TN, 37129 Country Cove Christmas Tree Farm, 1189 Cutoff Road, Murfreesboro, TN, 37129 Grumpy Goats, 102 Kindred Cove, Murfreesboro, TN, 37129 Lucky Ladd Farms, 4306 Rocky Glade Road, Eagleville, TN, 37060 The Blueberry Patch, 5942 West Gum Road, Murfreesboro, TN, 37127 Walden Pumpkin Farm, 8653 Rocky Fork Road, Smyrna, TN, 37167 B & B Farm, 175 Lorena Bagwell Drive, Dover, TN, 37058 Black Family Farms, 175 Lorena Bagwell Drive, Dover, TN, 37058 Peacher Farms, 115 Gillum Hollow Road, Indian Mound, TN, 37079

Broken Point Farm, 2951 Chapel Hill Road, Clarksville, TN, 37040 Cagle Farms, 1311 Southside Road, Southside, TN, 37171 H & S Farms, 400 Seven Mile Ferry Road, Clarksville, TN, 37040 Lazy Spread Christmas Tree Farm, 3682 Dailey Road, Clarksville, TN, 37042 McCraw Farms, 2385 Rossview Road, Clarksville, TN, 37043

Trousdale County

Rutherford County

Stewart County

Montgomery County

Cooper Creek Farm, 345 Gibbs Lane, Gallatin, TN, 37066 Crafton Farms, 209 Crafton Road, Portland, TN, 37148 Ditney Ridge Farms, 2049 Liebengood Road, Goodlettsville, TN, 37072 Doug Williams Farm, 584 Corinth Road, Portland, TN, 37148 Long Hollow Gardens and Nursery, 2064 Long Hollow Pike, Gallatin, TN, 37066 Madison Creek Farms, 1228 Willis Brand Road, Goodlettsville, TN, 37072 Mary K’s Garden, 141 Bushs Lane, Gallatin, TN, 37066

Wilson County Berries on the Bend, 723 Cairo Bend Road, Lebanon, TN, 37087 Breeding Farms, 1409 Martha Leeville Road, Lebanon, TN, 37090 Circle S Farms, 1627 East Old Laguardo Road, Lebanon, TN, 37087 Pratts Orchard, 4944 Trousdale Ferry Pike, Lebanon, TN, 37087 Rhonda & Chris’ TreeLand, 2054 Beech Log Road, Watertown, TN, 37184 S & S Berry Farm, 4515 Central Pike, Hermitage, TN, 37076 List courtesy of: www.agriculture.tn.gov

Healthy Eating

How can America win the war against bad eating habits?

The evidence is there for everyone to see. Poor eating habits are causing unprecedented health problems, despite huge local and federal efforts to persuade people to eat properly. In October’s Health & Wellness, we will be covering the subject in more detail.

Here we start the process.

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ur October issue will focus on the whole area of healthy eating, highlighting the food that does you the most good and those you want to avoid.

The box on this page illustrates just how poor the average American diet is and the consequences to their health, let alone the cost to the community and the country as a whole.

Eating sensibly does not have to be expensive and it does not have to take a great deal of time. What it does involve is planning, an understanding of the benefits certain food types have, and how best to prepare and cook them.

Some depressing facts about the American Diet Two out of three adults and one out of three children and adolescents in the United States are either overweight or obese.

Since 1980, the percentage of American children aged 6 to 19 who are obese has tripled, while the percentage of adults who are obese has doubled.

More than 60 percent of U.S. adults have hypertension (high blood pressure) or pre-hypertension, caused in part by consuming too much sodium from packaged foods, too little potassium from fruits and vegetables, and being overweight.

Ultimately, 90 percent of adults will develop high blood pressure.

Fewer than one in 10 Americans over age 12 consume the recommended levels of total fruits and vegetables.

Consuming too much fructose from sugar or high-fructose corn syrup raises blood levels of uric acid, which can cause gout.

The average adult consumes about 3,700 milligrams of sodium per day—more than twice the 1,500 milligrams recommended for middle-aged or older adults, people with hypertension, or African Americans. Too much sodium increases the risk of stroke, heart failure, osteoporosis, and kidney disease. Excess sodium consumption causes about 50,000 to 100,000 premature deaths per year.

USDA recommends that Americans spend 14 times as much of their food budget on legumes and dark green and orange vegetables as they do.

About one-third of Americans’ calories comes from foods prepared outside the home (restaurants, vending machines, schools, etc.).

On average, those foods have more saturated fat and sodium and less dietary fiber than foods prepared at home. People should limit red meat (beef, pork, lamb) to no more than 18 ounces per week and avoid processed meats (deli meats, bacon, sausage, hot dogs, etc.) to lower the risk of colorectal cancer.

Vegetarians, most of whom consume eggs and dairy products, have a 29 percent lower death rate from heart disease and an 18 percent lower risk of cancer than meat-eaters.

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s an introduction to this, we have reproduced a table (page 23) showing the values different vegetables have and how beneficial they can be to your diet and your health. More will follow in October.

Most of these are grown locally and a trip to any farmer’s market will more than likely find them in abundant supply. So if you can’t go out and pick them as we suggested on the previous page, then visit some of the small and large local farmers markets and buy your own.

10 good reasons to eat more fruits and vegetables According to: fruitsandveggiesmorematters.org/, there are 10 good reasons to eat more fruits and vegetables, all of which we will investigate in our October issue. They are: 1. Color & Texture. Fruits and veggies add color, texture … and appeal … to your plate.

2. Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they’re ready when you are!

3. Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.

4. Low in Calories. Fruits and veggies are naturally low in calories.

5. May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.

6. Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.

7. Variety. Fruits and veggies are available in an almost infinite variety…there’s always something new to try!

8. Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.

9. Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow right in your own backyard!

10. Fruits & Veggies are Nutritious AND Delicious!

6 easy ways to meet your daily intake of fruits and vegetables They go on to say there are five easy ways to meet your daily intake of fruit and vegetables: 1.

2.

3.

4.

5.

6.

Half Your Plate. Fill half your plate with fruits and veggies at every meal and snack.

Add More. Add extra fruits and vegetables to dishes, even if they already contain/ call for them in the recipe.

Substitute. Substitute fruits and veggies in any meal – they’re lower in calories than many other foods.

Stay Stocked. Always stock frozen and canned fruits and veggies for quick meal prep. Choose canned fruit and vegetables without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Steam & Flavor. Steamed vegetables make great sides. Add flavor with low-calorie or low-fat dressings, herbs and spices.

Grab & Go. Always have fresh fruits and vegetables in easy-to-grab places (a fruit bowl, sliced in the fridge, trail mix).

In October, we’ll go into more detail, with lots of practical advice on what to eat, how to prepare it, sample recipes and much more.This article, you could say, is just a ‘taster.’

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Farm to Table

The rise of Farm to Table Restaurants in Nashville “One of the new trends in the restaurant business today is providing “farm to table” food, but what does that mean? ‘Farm to table’ refers to using local ingredients as the source for the restaurant’s food-a trend toward being both health conscious and environmentally friendly.

Makenzie Jones (pictured) reviews some Nashville restaurants offering this new approach.

ACME Seed & Feed

F

arm to table ingredients typically include fruits, vegetables, and meats that are fresher because they do not have to travel far from where they are harvested to where they are served. Shorter travel time also means less pollution. This process helps local farmers and producers compete with the larger wholesale suppliers. The emphasis is on quality over convenience.

Nashville is home to many such restaurants, with venues and prices for a variety of personalities and lifestyles. A more extensive list can be found on www.localtable.net, but these are some of the top ‘Farm to Table” restaurants Health & Wellness found: 26

Located at 101 Broadway, ACME is one of only two buildings on lower Broadway listed in the Federal Historic Registry.

As part of the “22,000 square feet of cocktail, culinary, and entertainment space,” the first floor is classic honkeytonk with eclectic, fast and casual cuisine and beer served around communal tables in the presence of live music. The first floor menu serves meals including farm-raised catfish, handcut fries and slaw. “The Hatchery” includes curried chickpeas, coconut rice, cashews, a sunny side up egg, and bread; the “Broken Spoke Meatloaf” is gorgonzola meatloaf with chive mashed potatoes, southern green beans, rosemary and mushroom gravy.

The second floor is the lounge and bar at street level for all sorts of social activities including the share-size menu items. Vintage games are out to play, photo booths open for snapshots, and TVs for sports and events. There is also a fresh sushi bar and an extensive cocktail list. On the menu for the

Farm to Table

lounge you will find items such as chicken wings (a Nashville favorite); cheese, fruit, nut, and cracker trays; and chips and salsa.

ACME Feed & Seed 101 Broadway Nashville, TN 37201 615.915.0888 www.theacmenashville.com

Fin & Pearl

Sister property to ACME Feed & Seed, Fin & Pearl is Nashville’s first fresh seafood restaurant ‘committed to sustainable sourcing and environmentally friendly practices.’ Going beyond the menu, much of the furniture and glassware is also sustainably sourced. Refresh Glass used for the drinkware is made from recycled wine bottles. The furniture, counters, and ceiling come from Masaya and Company which is dedicated to offering handmade products from sustainably sourced solid wood.

Using the line “sea-to-fork concept,” Fin & Pearl attempts to use the freshest seafood in all its meals.

Aside from specializing in seafood, the menu also caters to vegetarians. Fin & Pearl works with suppliers that provide the fish caught by small, privately owned boats who practice sustainable fishing. In addition, local Nashville farms are used as sources for ingredients whenever possible.

At the Ocean Bar, there is a large raw bar menu including both hot and cold oysters, stone crab claws, fresh poke, and caviar.

The breakfast and brunch menus range from farm eggs or chicken and waffles to more elegant options including the hash with fennel lamb sausage, root vegetables, kale, apples, fingerling potatoes, and sunny eggs; or a lobster and crab omelet with ricotta cheese, grilled zucchini, herbs, béarnaise, and house potatoes.

Lunch includes sandwiches and entrees including a po’ boy, the trendy avocado toast, tacos, and jambalaya. There are also smaller midday plates, many appetizers, and a variety of salads.

The dinner menu includes both wild-caught and sustainably farmed options. One entree called the “sweet tea brined pork chop” has roasted sweet potato, collard greens, black cherry gastrique, and apple bourbon chutney as an example of a plate that doesn’t come from the sea.

The food they serve is locally sourced and prepared. Executive Chef Martha Stamps says, “I embrace the healing quality of food as a spiritual act of nourishment. It feeds the cook as well as those who eat.” Along with local ingredients, she also honors local traditions with the meals focusing on using the freshest ingredients to enhance the goodness the food already provides. Working with local providers bolsters the Caf é’s intention of ‘stewardship and sustainability by being responsible with what the earth gives.’

They work closely alongside one of their farming sources, a part-time manager at the Café who works and lives at Long Hungry Creek Farms during the week and brings deliveries when he comes to work for his shift.

Fin & Pearl 211 12th Avenue South Nashville, TN 37203 615.577.6688 www.finandpearl.com

The Café at Thistle Farms 5128 Charlotte Pike Nashville, TN 37209 615-953-6440 www.thistlefarms.org/pages/cafe

The Café at Thistle Farms

Frothy Monkey

The Café at Thistle Farms is preparing to re-open September 18-23 when there will be special discounts and events to celebrate. The Café is part of the Thistle Farms community, a nonprofit founded by Becca Stevens in 1997 with a mission to ‘heal, empower, and employ women survivors of trafficking, addiction, and prostitution.’

As one of Nashville’s first coffee culture shops, Frothy Monkey also became one of Nashville’s first restaurants to earn a REAL certificationthe only national nutritional and sustainability best practices program. Eat REAL (Responsible Epicurean and Agricultural Leadership) Tennessee was launched in Nashville in 2013

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Farm to Table

Nashville’s small batch Salsa company.

We are a husband-and-wife team dicing the finest ingredients by hand. For a thick, chunky texture of the make you say “ouch I can’t stop eating,” check out www.ousleyouch.com for retail locations.

Ousley Ouch 4012 Nevada Ave Nashville, TN 37209 615.519.1383 Email: ousleyouch@gmail.com www.ousleyouch.com

Farmers markets

Farmers Market

7248 Nolensville Road Nolensville, TN 37135 (931) 284-9295 www.nolensvillefarmersmarket.com Open: Every Saturday May 6th- Oct 28th 8AM until Noon

East Nashville Farmers Market

Located in Shelby Park by the playground 1500 Davidson St. Nashville, TN 37206 Open: Wednesdays through Oct 25th 3:30-7PM

Berry Farms Farmers Market

4000 Hughes Crossing Franklin, TN 37094 www.berryfarmstn.com Open: Tuesday from May 16th through Oct 10th 4:00-7:00PM

Nashville Farmers’ Market

900 Rosa L Parks Blvd Nashville, TN 37208 www.nashvillefarmersmarket.org Open: Daily 8AM–6PM (615) 880-2001

as part of a statewide initiative aimed to reduce obesity. This allows a REAL representative and Registered Dietician to review the menu and benefits to stay in line with the nutrition and sustainability criteria.

For example, substitutions are available for items such as chips or fries; customers can opt for fruit on the side and omelets with egg whites. Many items are also available in various portion sizes to further assist customers. No soda fountains or deep fryers are in the facility. Higher quality oils such as olive and grapeseed are used in cooking, and dressings are made from scratch.

Many ingredients including dairy, coffee, meat, seafood, eggs, and produce come from local farmers such as Willow Farms, Bloomsbury Farms, Bear Creek Farm, the 12 South Farmers Market, and Bob White Springs. The menu also features seasonal items, which means that the ingredients are at their freshest and most readily available when picked.

Chef Chase Ingalls has crafted a menu that serves the community and the people’s health and happiness. For a taste of the menu, breakfast and brunch are served daily until 5 p.m. and include options like the “Bob,” two whole grain pancakes and sides, customizable bagel sandwiches, parfaits, oatmeal, eggs and meats, omelets, salads, sandwiches, and soups, most with ways to make it just to your taste.

Frothy Monkey Locations in Nashville, Franklin and Chattanooga 615.600.4756 www.frothymonkey.com

Do you have a favorite ‘Farm to Table’ restaurant in Nashville?

Write a review and send it to us! editor@phrmedia.com 28

Wild Cow

Located in the heart of East Nashville, Wild Cow was opened to give people food that was not only delicious to eat but also healthy and humane.

Local farmers provide the produce, much of it organic. The restaurant does not own a microwave or freezer! The menu is designed to serve vegans and vegetarians. Not only those who eat at the restaurant benefit, as Wild Cow chooses a charity each month to donate 2.5% of their sales from every Thursday of that month.

The name Wild Cow comes from the disapproval of the factory farm system that is so harmful to animals. Further, the restaurant owners have chosen not to sell meat and only limited dairy, but the owners have publicly stated that “this is not to shame anyone who is not vegetarian.”

The Cochrans have opened up another restaurant in East Nashville called Graze, which is also ‘plant-based.’

The menu includes appetizers, small plates and sides, a variety of salads all with dressings made inhouse. Entree bowls are a unique section of the menu such as “The OG Beans and Greens” with sauteed garlicky kale, pinto beans, and organic brown rice with garlic aioli. The tacos and wraps also have a creative spin with options like sweet potato and black bean tacos and peanut tempeh tacos. Sandwiches are mostly veggie-based, while some have tofu options.

All items on the menu are vegan unless the customer chooses to have dairy cheese. The majority of their produce comes from local White Squirrel Farms. Wild Cow is a certified member of Eat REAL Tennessee.

Wild Cow 1896 Eastland Avenue Nashville, TN 37206 615.262.2717 www.thewildcow.com

Free Book Competition

4 Ways to Rewire Your Brain for Joy Kaia Roman’s new book, The Joy Plan, has been described as “Life Changing” and “An energized and informative plan for transforming your life.” Now you can win a copy by entering our free competition.

See below for entry details. Here’s a sneak preview…

W

here is your joy located? It’s an odd question, right? Perhaps you think joy is in your heart, or maybe you experience joy as a state of mind.

It turns out, according to scientists, that joy originates in the limbic system of the brain—the part of the brain that controls emotion, behavior, and long-term memory. Unlike happiness, which is a cognitive experience based in the brain’s neocortex, joy is an emotion we can feel without conscious thought. We feel joy without thinking about it, and we can train our brains to feel it often.

Here are four practices you can do every day to rewire your brain for joy.

1. Focus on Gratitude

Love the life you have, and it will get even better.

Every time you have thoughts or express words of gratitude, you’re predisposing your brain to choose optimistic thoughts more frequently. You’re also lowering cortisol, the stress hormone you don’t want to have too much of. To help create an attitude of gratitude, keep a “gratitude journal”—a

Kaia’s story: A few years ago, my business crashed and my selfesteem hit an all-time low. Although there are far worse fates than the failure of a business, it felt like the last straw in a long string of failures in my life that all pointed to my inability to do anything right.

As I sunk into depression, my friend Niko suggested that if I focused on making joy my top priority for one month, my entire life would turn around. With no job, no plan, and no other ideas, I decided to give it a try.

For 30 days, I went after joy from all angles— from the scientific to the spiritual, and everything in between. I tried every tool and trick that was recommended in every self-help book I could get my hands on. It was remarkable to see what worked and what didn’t.

And yes, Niko was right. After 30 days, I had experienced enough changes in my life that I was able to not only continue my Joy Plan, but to write a

special notebook where you spend several minutes every day writing down things you’re grateful for.

You’ll probably find that this practice trains you to be on the lookout for things to write down, and you may surprise yourself by discovering just how much you have to be thankful for.

2. Practice Mindfulness

Mindfulness is simply the act of bringing your awareness to the present moment. Deep breaths flood your brain with oxygen and calm the amygdala, which is like the brain’s alarm clock—it senses danger and triggers your stress response. Practicing mindfulness can train your brain and body to remain calm in the midst of swirling thoughts and emotions.

With even a short daily practice, mindfulness can alter your brain in profound ways.

highways, they travel on regularly because they’re familiar. By choosing positive thoughts, words, and actions at every opportunity (focusing on solutions rather than problems), you’re training your brain to form the neural pathways for optimism, which is associated with greater joy.

4. Give to Others

Altruism not only takes your mind off your own troubles, it feels good to give. Acts of kindness release a gratifying flood of dopamine into your brain—giving you an instant sense of reward.

Look for opportunities to volunteer in your local community, or simply help out folks in need when the opportunity arises. Even when you’re busy, kind gestures like sending a thank you card, paying a stranger’s parking meter, or donating to your favorite charity don’t take much time. Kindness can even be as simple as a smile.

Unfortunately, joy doesn’t come easily for everyone. But with practice and repetition, joy is a habit that anyone can cultivate. As we shift our mental habits, we change our experience of life.

We have 10 copies of

The Joy Plan to give away!

3. Shift Your Attention from Problems to Solutions

Thanks to the process of neuroplasticity, our brains develop neural pathways—like well-worn book about the extraordinary events that took place in the six months that followed.

The Joy Plan has become a way of life for me now, and the discoveries I made during my experiment are now my everyday practices. The good news is, you don’t need to take 30 days or make major changes in your life to do these things—they are simple enough that you can start today!

About the Author Kaia is the author of the new book, The Joy Plan (Source books, July 2017). She teaches Mindfulness to elementary school students in Santa Cruz, California and is a blogger for mindbodygreen.com and other sites. She writes about how she went from joyless and anxious to grateful and optimistic so she can remember how she did it if she forgets. For everyday joy and mindfulness tips, sign up for Kaia’s newsletter at TheJoyPlan.com. You’ll also find her on Facebook, Twitter, and Instagram.

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Just email your name and address to editor@phrmedia.com Put in the subject line: Joy Plan Book Competition We’ll select 10 lucky winners from all the entries to receive a free, signed by the Author, copy of The Joy Plan

Health and Yoga

Yoga and the Mechanics of Health Health is fundamental to lead a good life. We spend a tremendous amount of time thinking, writing and talking about health. We even have an incredibly powerful industry currently spending more than $3 trillion annually.

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s individuals, we are bombarded with suggestions that we may try to adhere to – any number of things preceded by the adjective “healthy” – including eating and sleeping habits, exercise regimens, relationships and even pets.

Unfortunately, our obsession with the concept of health has not translated into a healthier society.

How do we reconcile the increased level of interest in the concept of health, while our general health seems to be deteriorating? It is essential to address the mechanics of health to become truly healthy.

Sadhguru, yogi, mystic and the foremost authority on yoga, provides insight into what being healthy really means.

Sadhguru:

When we say “Mechanics of Health,” no individual cell in the body can be ignored. It is a known fact today that in this cosmos, in every manifestation of creation, whether it is super-large or ultrasmall, there is a correlation and coherence between every subatomic particle that is instantaneous and enduring. If I touch this body here, what happens is it reverberates with the rest of the cosmos. This is not philosophy or some esoteric language – this is the language of modern physics.

When this is the situation, how much coherence we have within the system determines many things.

The human system or an organism of any kind can be coherent on many levels. Let us look at the five basic levels of coherence. One aspect is geometric and mathematical coherence. In yoga, we pay attention to how we sit, because if you achieve geometric and mathematical coherence, things you never thought existed will become a reality for you. It is like going and adjusting your antenna – what was a blank screen turns into the world pouring itself into your sitting room – just because of geometric coherence.

The next is biochemical coherence which doctors are dealing with on a daily basis and are trying to manipulate with pharmaceuticals and traditional medicines.

The next is energy or electromagnetic and electrical coherence within the system and with the surrounding atmosphere. Then come quantum coherence and finally, consciousness. These different levels of coherence are not separate from one another. It is just that modern science fragments everything and studies it separately. When you as a cardiac surgeon say you want to look at the mind, you understand that what we do in the mind is going to happen in the heart. Coherence is not only about the mind, but definitely, every thought that you generate, every fluctuation that happens on the level of your mind reverberates through every cell in the body. Which part of your body gets affected could be largely genetic that you inherit from someone.

Health and Yoga Every part of our body has been manufactured from inside. We have the intelligence and the competence to create a heart, a brain, a liver, kidneys – everything. For whatever reasons, it has gone bad.

When it has gone bad, philosophies and logic won’t do. We want a solution. If we want a solution, is it a comprehensive solution or only an immediate solution? Are we only trying to extend life or do we want life to be nourished and flourishing?

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The word “yoga” means union or coherence between the limited and the unlimited, the physical and the non-physical. Many people who have come to us when they were scheduled for bypass surgeries, and simply by doing certain fundamental things right with themselves, many have “bypassed” this bypass surgery. Unfortunately, most people won’t do anything sensible until you fix a date for their bypass surgery!

Then they panic and come to us. One thing they did when they were with us was to take charge of the five elements – water, air, earth, fire, and space – within the system and outside the system. Seventytwo percent of our body is water, twelve percent is earth, six percent is air, four percent is fire – the rest is space. The technology of yoga is rooted in bhuta shuddhi, the cleansing of the five elements. If you bring in a few simple yoga practices into your life, you will see that health will be a natural outcome.

Sadhguru will be personally offering Inner Engineering in Toronto, October 14th–15th at the The International Centre. As Sadhguru rarely conducts this program, this is a unique opportunity to learn Shambhavi Mahamudra Kriya, a life-transforming practice from him.

To learn more visit: www.InnerEngineering.com or contact us at toronto@ishafoundation.org 647-797-3350 (Canada)/ 931-400-5288 (US).

Traveling with Pets

Places you and your dog can eat-together

Butchertown Hall

Increasingly, restaurants and hotels are becoming more dog friendly.

Cole Gray looks at some local establishments that welcome two and four legged customers.

Lynne Lorraine’s Juice Bar

One of several pet-friendly East Nashville establishments, Lynne Lorraine’s Juice Bar features creative, health-forward juices, smoothies, and vegetarian fare, and even allows well-behaved dogs inside! Shelby Park is just a mile away; stop by for a Sunrise Smoothie (apple, orange, pineapple, vanilla) on the way to the park’s off-leash area, or refuel with a Baked Tofu Wrap after a frenzied round of fetch.

Raw juices and wheatgrass shots are available as well.

Phone: (615) 727-8851 • www.lynnelorraines.com

Double Dogs

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eeping your furry friend fit and happy at home is simply a matter of picking the right food, going on plenty of walks, and giving him just the right amount of treats. But what about when you’re on the road? Bringing your pet along can actually be good for their health; they don’t have to leave your side, and can get lots of exercise walking around town with you. Just make sure to bring lots of water (and a portable bowl), plenty of doggie bags to keep the sidewalks clean, and a few toys and treats to remind your pooch of home.

If you’re staying the night, book a pet-friendly hotel near a park or grassy area. Some accommodations even offer pet amenities like treats at the front desk or a dog-friendly room service menu! Ask for a room on the ground floor so that you can make it to the exit in the morning when your pup is ready to potty; then you’re ready to hit the town! Make sure to check out dog parks, hiking trails, and even pet-friendly shops and department stores. After a long day of walking the streets and seeing the sights, pick out a pet-friendly restaurant with outdoor seating.

Go for a long walk beforehand to get your pup’s nervous energy out, bring a leash and water bowl, and make sure to call ahead!

Here’s where to take Fido in the Nashville area after a long day of exploring town:

Opened in April 2015, Double Dogs is an upscale sports bar in Hillsboro Village dishing out pub fare, hand-breaded wings, and plenty of cold beer. Bring your pup along to the patio, where the wait staff hands out free treats and provides a water bowl! It doesn’t get more dog-friendly than this; even the “people food” is dog-themed. Go for Bo’s Dog Bowl Nachos, topped with homemade chili, Italian sausage, refried beans, and white jack cheese sauce, served in a dog bowl! Also available: burgers, pizza, four varieties of mac n’ cheese, hot dogs, sandwiches, plenty of craft beer and cider.

Phone: (615) 292-8110 • www.doubledogs.biz

M.L. Rose West

Looking for a pup-friendly pub? Look no further than M.L. Rose West in Sylvan Park. Open ’til midnight or later every night, and featuring a fully-stocked menu of craft burgers, specialty waffle fries, and plenty of local microbrews, the eatery’s front patio is the perfect place to kick back with Fido, play darts or nibble on Bottle Caps: fried pickles, okra, and jalepenos with house-made ranch dip. Water bowls are provided! Don’t miss out on artisan burgers like the Nash Vegas with pimento cheese, crispy tobacco onions, and barbecue sauce on a sweet potato bun.

This establishment is 21+ after 9:00 PM daily, or 3+ in dog years.

Phone: (615) 750-2920 • www.mlrose.com 31

Germantown’s Butchertown Hall plays off the influences of the north side neighborhood’s Czech and German heritage, sprinkles in Spanish and TexMex flair, and serves it all up on a huge pet-friendly patio with eighteen tables. Bring your pooch along for cuts, chops, tacos, or Tex-Mex in a woodsy-industrial biergarten setting. Be sure to check out the selection of exclusive craft beers, or the simple, high-quality margarita. Brisket is served by the pound with Texas toast or hand-made tortillas, or try street plates like the Pork Asado Tacos with chimichurri and jalepeno slaw. Brunch is served on weekends.

Phone: (615) 454-3634 • www.butchertownhall.com

Other dog-friendly restaurants in the metro area: Cafe Fontanella, Whites Creek, Italian Phone: (615) 724-1601 www.fontanel.com/cafe-fontanella/ JB’s Pour House, Hermitage, American Phone: (615) 750-5925 www.jbspourhouse.com Mellow Mushroom, Franklin, Pizza Phone: (615) 628-0181 www.mellowmushroom.com/store/franklin Puckett’s Boathouse, Franklin, Seafood Phone: (615) 790-2309 www.puckettsboathouse.com Better Days BBQ, Smyrna, Barbecue Phone: (615) 713-6039 www.betterdaysbbq.com

Sex & Relationships

2. The Joy of Sex

by Alex Comfort

Your guide to the best 15 books on Sex and Relationships Here’s the Health & Wellness guide to some of the most popular books that deal with the age old problems of Sex and Relationships.

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he subjects of Sex and Human Relationships has probably produced more books, column inches and viewing hours than practically any other subject. Currently, Amazon lists over 22,000 books that could help you with your Sex Life and 8,500 or more that offer advice on couples’ relationships.

We thought it would be useful to look at how the various experts rated books to save you a lot of unnecessary reading and wasted time! Many have been around for several years or indeed centuries! Until the advent of the Internet, these were the bibles that people went to in search of advice, help or entertainment about sex and relationships.

These are not in any particular order. Some will be familiar to you, some may not, but all have proved to be stalwarts of information on these, at times, tricky or embarrassing subjects.

1. Men Are From Mars, Women Are From Venus

by John Gray, Ph.D. This is the number one selling relationship book of all time.

That’s mainly because it was one of the first to highlight the obvious and not so obvious differences between the sexes in a style that was easy to read and easy to understand. It has since spawned numerous spin-offs that, to a certain extent, cover the same ground in different ways. It should be compulsory reading for every newly married couple.

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When it came out over 40 years ago, it was banned in some countries and, in the US, the more conservative religious groups tried to have it removed from public libraries, where no doubt it was one of the most popular books at the time! It has sold over 10 million copies and its format followed, at the time, in usual concept of treating sex like a recipe book. Tastefully illustrated, it was a ground breaking publication for its time.The Joy of Sex remains the most comprehensive sex manual on the market. From current concerns about health and practicing responsible sex to the risks presented by AIDS and other venereal diseases, Dr. Comfort contends with every aspect of our sexual territory.

Above all, this book emphasizes the importance of a happy and relaxed sexuality in our lives.

3. The Five Love Languages

by Gary Chapman How do you discover your spouse’s – and your own – love language?

Chapman’s short questionnaires are one of several ways to find out.

How to communicate love with quality time, affirmative words, gifts, acts of service, and physical touch.

Originally published in 1992, this book seems to make the list on all the experts’ top 10 recommendations.

4. Everything You Always Wanted to Know About Sex (But Were Afraid to Ask)

by David Reuben One of the first of a new breed of sex manuals, this predated our number two selection by some three years. It provides honest, compassionate and, at times, funny answers to practically any sexual question you might have.

Published in 1969, it had a major impact on sex education in America and was a bestseller in over 50 countries worldwide.

Sex & Relationships

5. The Seven Principles for Making Marriage Work

by John Gottman

8. Sex: How To Do Everything

by Emma Taylor and Lorelei Sharkey In a totally fresh and appealing take on the subject, SEX is a “completely new kind of sex book.” This is a sex book for people who like having sex, who want to have more, and want to know how to do everything better.

“Unlike other sex manuals, which try to solve problems with sex, this is a book for people who love sex and want to expand their horizons,” say the publishers.

This book is “as witty and cool as it is instructive.”

This fun and energetic romp has over 300 explicit and authentic, but beautiful, “live” shots by renowned fashion and portrait photographer, Rankin,” claim the publishers.

Taking a scientific approach to what keeps marriage—and other romances—alive and fresh, Gottman first looks at seven common relationship-wounding practices, then offers small and simple changes “that will transform your union into an emotionally intelligent partnership.”Published in 1999, the book lays out these seven approaches. Called The Seven Principles for Making Marriage Work, they are a result of Dr. John Gottman’s years of closely observing thousands of marriages. They include: Maintain a love map. Foster fondness and admiration. Turn toward instead of away. Accept influence. Solve solvable conflicts. Cope with conflicts you can’t resolve. Create shared meaning.

6. The Guide to Getting It On

by Paul Joannides Published in 2009 and regularly updated, it runs to nearly 1,000 pages so is hardly a quick read but, as a result, it does go into some depth about all the subjects you are likely to want to know more about. It has won numerous awards for its sex educational value. Joannides is a psychoanalyst and aimed the book primarily at students. It opens with chapters about losing your virginity before moving on to more advanced material and fancy modern stuff, such as cybersex. The publishers promise a ‘smile on every page.’

7. How to Talk to Anyone: 92 Little Tricks for Big Success in Relationships

by Leil Lowndes This book works for single people, those in a relationship, and everyone who wants to improve their communications skills.

Combining the latest research “with Leil’s trademark wit and warm-hearted observations of human foibles,”How to Talk to Anyone shows you how to:Make an unforgettable entrance and meet the people you want to meet; Sound like an insider in any crowd, no matter how little you have in common; Use body language to captivate audiences of all sizes; Work a party the way a politician works a room and; Always come across confident, credible, and charismatic wherever you are.

9. Sacred Marriage

by Gary L Thomas Even if you’re not a Christian, by all accounts, this book is still worth a read as many experts consider it one of the best books on marriage, whether you are religious or not. Sacred Marriage doesn’t just offer techniques to make a marriage happier. “It contains practical tools, but what married Christians most need is help in becoming holier husbands and wives.”Sacred Marriage offers that help with insights from Scripture, church history, time tested wisdom from Christian classics, and examples from today’s marriages. The publishers add: “Sacred Marriage reveals how marriage trains us to love God and others well, how it exposes sin and makes us more aware of God’s presence, how good marriages foster good prayer, how married sex feeds the spiritual life, and more.”

10. Kissing: The Best Tips, Techniques and Advice

by Taylor D’Aotino In a recent survey, 90 percent of men and women said that they would not date someone who was a bad kisser, and 80 percent believed they could predict what a long-term relationship would be like based on a first kiss. In Kissing: The Best Tips, Techniques and Advice, relationship expert Taylor D’Aotino reveals everything you need to know to master the art of kissing.” Topics covered include: The number one complaint both women and men have about their partner’s kisses and how to overcome it; Effective ways to practice on your own, so that even a novice kisser can seem more confident and experienced; Judging when to go in for that first kiss by reading your partner’s signals; How to give your partner a kiss that’s romantic and sweet, but sexy, too; Mastering the art of the French Kiss; Techniques for improving your partner’s kisses (with or without their knowledge); Advice on kisses that move beyond the lips.

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Sex & Relationships

11. Getting The Love You Want

by Dr. Harville Hendrix, Ph.D.

14. First Comes Love, Then Comes Money: A Couple’s Guide to Financial Communication

by Bethany Palmer and Scott Palmer

Originally published in 1988, Getting the Love You Want “has helped millions of couples attain more loving, supportive, and deeply satisfying relationships.” Dr. Hendrix’s updated philosophy in the latest issue also addresses eliminating all negativity from couples’ daily interactions. Divided into three sections, the book covers “The Unconscious Marriage,” which details a marriage in which the remaining desires and behavior of childhood interfere with the current relationship; “The Conscious Marriage,” which shows a marriage that fulfils those childhood needs in a positive manner; and a 10-week “course in relationship therapy, which gives detailed exercises for you and your partner to follow in order to learn how to replace confrontation and criticism ... with a healing process of mutual growth and support.”

According to the authors, the number one cause for divorce is financial infidelity. Now “The Money Couple” reveals the missing ingredient needed before any financial program or plan can work: healthy financial communication. This book tells you how to: Diagnose your level of financial infidelity, Identify your individual Money Personality, Master the Money Huddle and the Money Dump, and Achieve Financial Goals once and for all. The publishers claim the book “Shines a bright and much needed light on the biggest problem most couples face: Money. Packed with easy-to-use tools, this book will help you assess and dramatically improve the health of your financial and intimate relationships.”

12. Anatomy of Love: A Natural History of Mating, Marriage, and Why We Stray

by Dr. Helen Fisher

15. The Kama Sutra

by Vatsyayana Well, we had to finish with this, probably the oldest guide still being published on Sex and Human Relationships. First published in the 3rd Century, The Kama Sutra is an ancient Indian text widely considered to be the standard work on human sexual behavior in Sanskrit literature written by the Indian scholar Vatsyayana. A portion of the work consists of practical advice on sex. Kama means sensual or sexual pleasure, and sutra are the guidelines of yoga. The word itself means thread in Sanskrit. It isn’t exclusively a sex manual. The first major English translation was printed in 1883. Various, more modern interpretations are now available for those who want a clearer explanation of what the book means.

This book “Captivates the reader, answers all those puzzling questions that caused your mother (or priest or guidance counselor or gym teacher) to blame God and/or hormones.” The author’s prediction “of a more open and egalitarian order provides a compelling--and hopeful--vision for the future,” say the publishers. Dr.Helen Fisher, an anthropologist at the American Museum of Natural History, explains it all in this four-million-year history of the human species. She demystifies much about romance and pairing that we tend to believe is willful or just plain careless. She offers new explanations for why men and women fall in love, marry, and divorce, and discusses the future of sex in a way that will surprise you.

13. Speaking Kind Words: Improve Your Relationship with Heartfelt Words

by Rob Alex Ph.D.

Talking of historical books of this kind, mention should be made of The Perfumed Garden which was written in sixteenth century Tunisia. As a historical book, The Perfumed Garden provides insight into early modern Arabic sexual practices which we can still learn from and enjoy in the twentyfirst century. It was translated into English

by Richard F. Burton in 1886, who also translated The Kama Sutra of Vatsyayana and The Book of the Thousand Nights and a Night, which is more commonly known as The Arabian Nights.

Relationships suffer greatly when partners no longer speak kind and loving words to one another. Saying the same words over and over, day in and day out, can become commonplace, and those once powerful words lose some of their potency. Not only can words hurt, but so can the lack of kind and loving words.

“Husband and wife team, Rob and Janelle Alex, share a method to bring back and even add new loving words to your relationship. Following the approach presented in Speaking Kind Words will improve and bring a new outlook to your relationship.”

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Dental Health

4 Ways to Reduce the Risk of Mouth and Teeth Injuries Mouth and teeth injuries can happen in a moment and completely change the way your mouth looks and functions. Some accidents, including car collisions, are unavoidable. Dr. Jaime A. Romero, Jr., D.D.S., shares how you can minimize the risk of other injuries.

3. Schedule a checkup at the start of the season.

Keeping teeth healthy plays a major role in injury prevention. Cavities and weakened enamel may increase the risk of accidental and sports-related injuries. Schedule any teeth strengthening treatments, such as surgeries, prior to the season.

Talk with your surgeon about protecting your teeth.

Always use good dental hygiene practices, including brushing, flossing, and rinsing, as recommended.

4. Other protective measures.

In addition to preparing for sports, individuals should follow basic safety precautions during daily activities. Wear a seatbelt in any vehicle that offers one. Avoid chewing on ice and other hard substances.

Accidents may happen under the best circumstances.

Knowing where to go in the event of an emergency can improve the likelihood of successful intervention.

For knocked or pulled-out teeth, try to schedule an appointment with an oral surgeon within 30 minutes of the incident.

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s the fall sports season begins, pay close attention to teeth and mouth protection measures. One hard tackle or ball to the face can chip a tooth or worse. Here are some protection tips to keep you or your family members’ mouth and teeth safe during any physical activity:

skating. Some helmets may provide more protection for the oral-maxillofacial area than others.

For example, football helmets and hockey goalie helmets incorporate face cages that provide additional protection.

1. Wear a helmet designed for the activity.

Mouth guards protect the teeth, lips, and tongue.

Your local oral surgeon may offer customized mouth guard fittings. In addition to a professionally made mouth guard, sports players can purchase a mouth guard kit from most major sporting goods stores. Work with your health care provider to find the solution that will work best for your mouth structure and needs. Mouth guards are particularly important for those with orthodontic appliances, implants, or bridges.

A helmet can go a long way towards protecting your head, jaw, and mouth from injury during many activities. Encourage all contact sports players to wear helmets during practices and games to prevent accidental injuries. In addition to team sports, individuals should wear helmets while riding a bike, skateboarding, and

2. Invest in a mouth guard.

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For more information or to schedule an appointment, please call Solace Oral Surgery at 615-320-1392, or visit us online at www.SolaceOralSurgery.com

Accidents, Injuries and The Law

Truck accident injuries (What to do?)

are still fresh in their minds. You can be assured the insurance company adjuster for the trucking company will talk to all of the available witnesses and try to sway them towards their version of the facts. Therefore, it is important that you be represented so that your representatives and investigators can also talk to the witnesses and pin down what they saw and observed while it is fresh in their minds. The vehicles need to be promptly photographed. Also, crash data on the vehicles needs to be obtained before they are repaired or sold for scrap and no longer available. The accident site needs to be inspected and photographed before skid marks fade and evidence disappears.

Middle Tennessee has three major interstates that crisscross in Nashville. Thus, there is an extensive amount of interstate trucking through Middle Tennessee and serious tractor-trailer accidents are, unfortunately, a relatively common occurrence.

Free Consultation

By David E. High, Attorney-At-Law

Accidents involving tractor-trailer trucks and large commercial trucks can cause devastating personal injuries. If you or a loved one have been injured in an accident involving a tractor-trailer truck or a large commercial vehicle, it is very important that you obtain prompt legal assistance.

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here are specialized laws and regulations regarding the trucking industry. There are regulations regarding hours of operation and hours of duty. Many truck accidents result from drivers being fatigued and driving in excess of the regulated hours of duty. Quite often electronic tracking data is available to determine the true hours of operation and movement of the tractortrailer. If you delay in getting legal representation, that data is often lost, never to be regained. This data is only kept for a limited period of time.

This data is often crucial to reconstructing an accident and proving liability. The loss of this data would make it difficult to challenge the claimed hours of operation and duty. Also, the mandatory logs of operation are required to be kept for six months only. Six months after the accident, this information is generally no longer available. In Tennessee, there is a one-year statute of limitations for all personal injuries.

Experts Gather and Download Data Additionally, there is often available Electronic Control Module data or ECM data that will show vital operating information on the vehicles involved in the accident. Again, one must act promptly to obtain this information. We have access to experts who can download this computer data and preserve the same. This data can have information on speeds, braking, and operation of both vehicles. If the tractor-trailer or commercial truck is repaired and back on the road, it will be too late to obtain this data.

At the accident scene, there is generally very important physical information including skid marks, gouge marks, debris and other physical evidence. It is important that all physical evidence and data be photographed, mapped and preserved while the data is still fresh and available. Also, as in all accidents, it is important to talk to the witnesses promptly while the events 37

If you or your family members are the victim of one of these accidents, High Law Office, PLLC, has the expertise and experience to act promptly to gather and preserve all of the data and information. We will review your case on a No Recovery, No Fee basis. Schedule a free consultation with High Law Office, PLLC, at 615-256-1000, or visit us online at www.HighLawOffice.com.

David E. High, Attorney-At-Law David E. High graduated at the top of his class at Nashville School of Law in 1980, graduated with High Honors from the University of Tennessee, Knoxville, and has over 35 years of trial experience.

He is a member of the Multimillion Dollar Advocates Forum and has been included in The Best Lawyers in America for over 25 years, Mid-South Super Lawyers, and the Bar Register of Preeminent Lawyers. Mr. High will review your personal injury case without charge and handle your case on a “No Recovery, No Fee” basis.

Free Consultation Schedule a free consultation with High Law Office, PLLC, at 615-256-1000, or visit us online at www.HighLawOffice.com Remember, “No Recovery, No Fee!”

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

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Physical Therapy STAR Physical Therapy

Counseling

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Body & Mind Consulting 524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough.

We incorporate a unified approach that combines mind and body health.

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Our hands. Your health. Choose STAR.

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

Balancing Life

By Rev. J. Keith Long

Do you live a balanced life? When your life seems to be running smoothly and everything is happening just like you like, you may not give much thought to what it means. When you seem to be at wits’ end, you may be thinking there must be a better way.

Wisdom, for me, is a daily process. Living each day learning something and gaining knowledge is mostly helpful, but I can honestly say some things I hold as knowledge are not always helpful. So therefore, wisdom is about knowing the difference and what makes your life better becomes the very best wisdom.

I skipped over “being” because for me it is the entire package. Your heart, your muscles, your mind, every part of you is combined as the temple for your soul. All of your being means everything about you. Jesus said in answer to the question, “What must I do to have eternal life?” He said, “Do these things.” Not some of them, all of them.

Not part of the time or most of the time but all of the time.

Finding Balance is Key Balance, the act of having enough, not too much, not too little, this is the key to most things if not all things. I am really strong on spiritual practices, but I need to work on my physical practices. My emotions seem to be doing OK, my relationships are trending up. My visits to my healthcare providers, including the dentist, are in check. I am making better decisions about what I eat, when, and how much. Thinking about these areas of my life and finding balance is an opportunity.

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uke 10:27 reads: He responded, “You must love the Lord your God with all your heart, with all your being, with all your strength, and with all your mind, and love your neighbor as yourself.* Look closely at what this says. It says with your heart. The heart, the amazing muscle made to provide life-giving blood to all of the body. Without the heart, the body cannot do its amazing things.

Without blood, the brain will not function, the arms and legs will not move, the body cannot live.

One of the best ways to honor God is with your heart, by using the gift of life, of the blood flowing through you to do good things, to say good things, and to be good.

Your heart is maintained by exercise. As Americans, we are prone to spend too much time in the car, in front of the television, or at the computer. The heart as a muscle needs work to keep doing what it does at the optimum. The healthy heart provides for you the opportunity to love God with all of your strength. The muscles provide strength to move your legs, your arms, all the parts of you that hugs, carries, moves, speaks, and shares. Health professionals will say this: get moving. Movement maintains, lots of movement builds, but most important is the first step you take.

Love God with your mind. In other words, think.

Wisdom and knowledge are two very different things.

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Thinking about these things has shown me there is a better way. I thought I was doing OK, but consideration of these aspects has given me a way to be happier—with more joy—even in the midst of stress, crisis, or anything else going on.

Practice is Necessary

Like an athlete, for any sport they will practice and work at keeping their skills up to be their personal best. Like a piano player or any musician, even for a drummer, practice is necessary to maintain the talent. It seems that for all of us the same is true: we must have a routine of practice that keeps our mind, body and soul in its best condition. As you live, be encouraged that your God has given you abundance.

How you use it, what you do with it, that is something not to be squandered; it is more precious than gold. *Bible Reference – Common English Bible