Nashville Health & Wellness Magazine October issue 2017

Cosmetic Surgery:

What’s new? What does it cost?

Choosing your Cosmetic Surgeon Two articles on how not to look your age!

Cancer:

October is Breast Cancer Awareness Month-latest developments How what you eat can speed your recovery from Cancer Fighting ‘Chemo Fog’ and other post Cancer effects without drugs

How bad is a Student’s diet?

A guide to Healthy Breakfasts How to avoid those Monday Morning Blues 10 Fun places in Nashville to take the kids

: 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

October 2017

13 The Use of Pain Neuroscience

26 Cancer Patients:

14 10 Healthy Breakfast Ideas

28 Fighting Cancer Across the USA

16 Top Nashville Kids

29 What’s New in

18 How Not to Look Your Age

30 Yoga and Breast Cancer

Education in Physical Therapy for People with Chronic Pain

Entertainment Places

19 The Importance of Good Posture 20 Cosmetic Surgery, what’s hot,

what it costs, and how to choose the right Surgeon

22 Choosing Your Cosmetic Surgeon,

you get what you pay for 23 You’re An Individual –

Your Weight Loss Program Should Be Too

24 Transformative Sound Therapy

Ancient Tradition Meets Quantum Physics

25 Women and Hair Loss

Eating properly can help your recovery

Breast Cancer Research?

Prevention

31 How to combat

the effects of ‘Chemo Fog’

and other Cancer treatment problems

32 Can you eat well

on a Student income?

34 10 ways to look forward

to Monday Mornings

36 3D Imaging Minimizes Time

and Cost of Dental Procedures

38 Classified Ads 39 Servant Leadership

Proverbs for Today’s Leaders

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

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Local and National Health & Wellness News

The New Beginnings Center offers subsidized fitness coaching for Women

New Beginnings, providing women with the education and coaching they need to live a healthy life.

You probably know living a healthier life that includes eating well and regular exercise could change the course of your life, but did you know that over 70% of disease is preventable?

The New Beginnings Center was created to provide women with the

healthy recipe

education and coaching they need to live the healthy life they’ve always dreamed of, regardless of their ability to pay for these services.

It’s true that our health is in our own hands, yet, only 20% of Americans exercise consistently. Maybe people don’t stick with it because 75% of people who do exercise are not getting desired results. But of the 25% who are getting results, 90% of them work with a coach.

The New Beginnings Center (TNBC) and TNB-Fitness believe “every woman deserves to have a coach, but realizes that the cost can be a barrier for many.”

So TNBC provides scholarships and sliding scale fees to women based on financial need. “All that is required is a willingness to change,” says TNBC. TNB-Fitness is a form of social enterprise, generating income to provide scholarships for women in The New Beginnings program. Training at TNB-Fitness “makes you a socially responsible citizen and part of the solution to improving Nashville’s health.” A portion of your monthly membership fee will go to help lowerincome women achieve their best life.

For more information: 615-946-1305. www.thenewbeginningscenter.org

Blackened salmon & strawberry salad

By Laura Lea Goldberg

Total time: 20 minutes Serves: 4 Ingredients: BLACKENING SEASONING:

• 1 tablespoon paprika • 1 teaspoon chili powder • 2 teaspoons onion powder • 2 teaspoons dried oregano • 1 teaspoon sea salt

SALAD INGREDIENTS:

• 3/4 cup raw pecans • 2 tablespoons maple syrup • 1 sweet potato (peeled and diced into 1 inch cubes • pinch sea salt • 2-3 tablespoons extra-virgin olive oil • 4 salmon filets (wild if possible, pin bones removed, skin on or off) • 1 lemon • 6 ounces organic baby spinach • white balsamic vinegar • 2-3 ounces goat cheese • 1/2 cup strawberries (hull removed and thinly sliced)

Directions:

1. Preheat oven to 375. Line two baking sheets with parchment paper. Add raw pecans to one sheet and sweet potatoes to another. Drizzle 1 tablespoon olive oil and sea salt on sweet potatoes and use fingers to coat evenly.

2. Combine all ingredients for blackening seasoning in a small bowl. Lay your salmon filets side by side on a plate, skinless side up. Cover tops evenly with blackening seasoning. Set aside.

3. Place pecans and sweet potatoes in the oven. Roast pecans for 8-10 minutes or until fragrant. While pecans are roasting, add maple syrup and 2 tablespoons water to a small saucepot. Heat and stir so liquid is warm but not bubbling.

4. Remove pecans from oven and add to sauce pot. Stir to coat evenly then turn pecans onto another piece of clean parchment or a cooling rack. Set side.

5. Sweet potatoes will roast for 30 minutes or until soft and caramelized around the edges. While they are roasting, heat a cast-iron skillet (can sub another skillet) to medium-high heat. Add 1-2 tablespoons olive oil. When oil begins to smoke, add your salmon filets side by side, skinless side facing down. Cook for 2-3 minutes or until you can move a spatula underneath salmon. If it sticks, it’s not ready. Flip filets and cook the skin side, 3-4 minutes or until crispy. If filets are not cooked as thoroughly as you like in the middle, put the pan in the oven for 5-10 minutes.

6. When you are finished cooking salmon, slice your lemon in half and garnish filets with fresh lemon juice. Remove sweet potatoes from the oven and allow to cool 5 minutes.

7. Assemble your salad: Toss spinach with a light coating of white balsamic vinegar. Top spinach with 1 salmon filet, a handful of pecans, a handful of strawberry slices, a scoop of sweet potatoes and a few crumbles of goat cheese.

Some easy ways to save money on Healthy eating 1. Make a meal plan: Before you even go to the store, take some time to go through your pantry and fridge to figure out what you already have.

2.

Eat out less often: It’s always cheaper to make it yourself. When you cook at home, you know exactly what’s going into your food.

3. Cook in batches: If you can, set aside a couple of hours to make giant batches of different meals you can portion out for later.

4.

Buy the store brand: Whenever possible, buy the store brand, and watch the savings add up.

5. Shop produce when it’s in season: Try buying produce only when it’s

in season, which is cheaper and also harvested at the peak time for nutrients and flavor.

6. Grow your own food: Growing your own food can really help you save some green.

7. Never shop hungry: Eat a big meal before heading out to the store, so those giant displays of cookies don’t tempt you. Plus, shopping on a full stomach makes you psychologically less likely to overfill your cart.

This partial list is courtesy of cheatsheet.com Go to their site for other lists on every conceivable topic, containing lots of practical advice and ideas.

For more information: www.llbalanced.com 5

Local and National Health & Wellness News

New range of ‘Healthy’ books for children launched

Out in December, Total Teen will inspire active living and positive self-image in young girls.

Rodale Books’ new children’s imprint, to launch this September, will publish fiction and nonfiction titles for young people of all ages, from infants to

Restaurant Review: Christiana Muir

EPICE, affordable Lebanese food

children to teens. Rodale Kids aims to publish between 35 and 45 books a year.

These are books that will “encourage and motivate good habits when it comes to nutrition, fitness, mindfulness, and environmental responsibility.”

Rodale Kids’ first list comprises 10 books: the first, publishing September 5, is The King of Too Many Things, that challenges kids to remain mindful of the amount they ask for versus the amount they can handle. On September 19, they will publish two board books: Mrs. Peanuckle’s Vegetable Alphabet and Mrs. Peanuckle’s Fruit Alphabet, which teach younger kids about healthy eating and the natural world.

October will bring The Positive Power Series, with the first book to be called I Am Thankful and the second called I Am Kind. On November 7, comes The Fantastic Body: What Makes You Tick and How You Get Sick, and on December 26, Total Teen, a body-positive fitness book for teen girls. Coming out December 5 is Breathe Like a Bear, an illustrated collection of movement and breathing exercises for kids.

Located in 12 South only a few yards away from Sevier Park is a restaurant full of flavor and character. Epice, a Lebanese family owned and operated eatery, is worth the visit. The space has a simple and modern design with concrete walls, marble tables and bars, rustic wood, and natural lighting. You can opt to sit inside or outside on the covered porch.

Avoid re-using plastic bottles A recent article in the Practical Gastroenterology journal and reported in publications such as Good Housekeeping points out that bottled water manufacturers don’t recommend consumers re-using disposable water bottles because “the everyday wear and tear from repeated washings and re-use can lead to physical breakdown of the plastic, which can subsequently lead to bacteria being harbored in the cracks, posing a health risk to the drinker.”

So what can you do to avoid these chemicals?

• Don’t re-use disposable bottles: drink from them once and then recycle.

• Don’t rinse out plastic bottles or containers in very hot water as this leeches out BPA.

• Be careful also of takeaway hot drinks in plastic cups because chemicals will leech out quickly from the plastic.

But sites such as The Green Guide say it’s fine to use a plastic bottle once, but re-use should be avoided. Instead, be kind to the environment and invest in a BPA-free plastic, or stainless steel, bottle. It said: “The science is not yet completely clear on how BPA may affect humans. BPA may mimic hormones and interfere with the endocrine system of glands, which release hormones around the body.”

Those calling for a ban suggest that it may be a factor in a rising number of human illnesses, such as breast cancer, heart disease and genital birth defects.

The menu, although small, can feel a little overwhelming with names of dishes and spices you may not be familiar with. However, the staff is knowledgeable, friendly, and happy to offer guidance. Epice serves authentic Lebanese dishes such as shawarma, tawook, and mujadara, with gluten free and vegan options. The hummus is addictive, the cilantro roasted potatoes

make your mouth water, and the entrees smell and taste amazing. The restaurant serves fresh vegetables and meats and is known for its lamb dishes. Appetizers range from $7-$10, and entrees from $10-$20.

Alongside incredible food, they offer a selection of wine and cocktails as well as some delicious desserts such as homemade baklava. Often 12 South restaurants can feel overwhelming and overcrowded. However, this small restaurant is warm, inviting, and affordable. Epice is a gem in Nashville and helps offer a taste of food from another part of the world. To find out more information or to see their full menu, visit www.epicenashville.com or follow them on instagram @epicenashville

2902 12th Avenue South, Nashville, TN 37204 615-720-6765 www.Epicenashville.Com 7

Neuropathy

8

Local and National Health & Wellness News

Seven hobbies that can make you smarter

PERSONAL ADVICE: ASK DR. LISA

level, conversely prolonged periods of inactivity have an opposite effect on your brain by hindering its growth and plasticity.

How to Stop the Constant Bickering Q: Recently a coaching client made a comment about his marriage. At 45, he’s at the height of his investment banker career, earns a good salary and has been married to his wife for 22 years. His wife is the owner of a successful PR firm that boasts of clients worldwide.

He detailed that lately he and his wife seemed to be arguing all the time.

“We seem to irritate and contradict each other a lot. We seem to bicker over household stuff, like who’s going to stay home to meet the repair guy because we’re both so swamped at work. Or why she made plans when I thought we were having a date night. Nothing big.”

But then he added: “She misinterprets everything I say. I try to hear what she has to say, but it isn’t working.” He also expressed that he felt she was more critical of him than he was of her. He asked worriedly, “Is our marriage in trouble?”

4. Learn a New Language. Helps improve your analytical and puzzle solving skills 5. Exercise Your Brain. When you solve crossword puzzles, brain teasers, or Sudoku, the neuroplasticity of your brain improves. Aside from improving your cognitive skills, increased neuroplasticity makes you less prone to mental disorders such as anxiety and depression.

Enhance memory and motor skills playing a musical instrument.

Here are some ways a hobby can make your brain work better, and smarter: 1. Play a Musical Instrument. This helps develop your memory and motor skills.

2. Read Anything. It relieves stress and helps your mind get organized.

3. Exercise Regularly. Exercise promotes growth and health at the cellular

6. Meditate. Meditation allows you to control your brainwaves and command them according to how you want to function.

A:

7. Cook Different Meals. When you plan your meals and cook different kinds of food, you are unleashing your creativity. Moreover, it makes you even more mindful of what you feed yourself.

For the complete list and more details, go to: influencive.com Sign up for their excellent newsletter!

Tips for Successful Communication

I explained to my colleague that he and his wife had fallen into a communication rut. By first paying attention to how they were speaking to each other, they could pull themselves out.

“Check it out” to your partner. One way to avoid conflicts is checking out what you just heard your partner say by paraphrasing back to them. This gives your partner a chance to agree that this is what she actually meant — or to clarify it.

What is “normal” arguing?

First Nashville ‘Walking Districts’ up and...running A new Healthy Living idea has been launched in three locations in Nashville, including the Hillsboro West End Neighborhood, south and west of Vanderbilt University. Its purpose? To encourage walking by making it safer and more enjoyable in residential neighborhoods where sidewalks are few or where throughtraffic is heavy.

The plan will introduce signage lowering speed limits to 20 mph on residential streets and 25 on ‘collectors,’ from the current speed limit of 30 mph.

Other traffic-calming features will be introduced, including stepped up enforcement, improved crosswalks at major intersections, educational flyers,

One study of long-married couples shows that “the real block to happiness and marital success isn’t the amount of conflict; it’s the ratio of positive to negative experiences.”

One author has cited that “positive times need to outweigh the negatives by a factor of about 5:1.”

Studies have shown that partners who communicate poorly with each other become very dissatisfied and unhappy in their relationships. While arguing is normal, what’s important is how these disagreements are handled. We don’t always realize the message we’re sending is not the one they’re hearing.

First, there may be a disconnect between our words and our actions (e.g., saying everything is “okay,” but giving an angry or disapproving look).

educational sessions with neighbors and more.

It’s all designed to encourage you to walk more. Your walking speed is typically 3 to 4 mph, meaning a mile takes you 15 or 20 minutes to walk.

Walking at the more vigorous 15-minute pace with a round trip of 2 miles gets you more than your minimum daily exercise requirement, as recommended by the Centers for Disease Control. So, you get most of your daily exercise without a trip to the gym and while going where you need to go anyway.

John Harkey is the person behind this great idea. Read his blog explaining all about it at: shadeparadenashville.blogspot.com

Second, we may have trouble articulating exactly what we mean.

My client had said ‘Let’s go out for dinner tonight’ and his wife became angry because she inferred that he was attacking her cooking. In reality, he was just trying to ask her out on a date.

9

Be clear and direct. Using the dinner date example: He could have invited her to dinner and added that he thought it would be romantic to have a night out together.

Be specific when disagreeing. Couples often take one disagreement and it spirals to other issues that have been building. Resolve the one issue and then go to the next one.

Really listen and validate. One main reason irritations lead to fights is because of frustration: One or both people feel unheard.

Stay calm and polite. If things get really tense, take a break but promise to return to the conversation later — and then make sure you do.

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

Local and National Health & Wellness News

Group discusses role of ‘the gut in mental health’ Nashville Integrative Health hosted its third monthly meeting at health and wellness beauty store, Lemon Laine.

The topic of this month’s meeting was the Gut Brain Axis. Speakers Dr. David Haase of the MaxWell Clinic and Dr. Leslie Shew of Be Well Nashville took the stage to discuss research surrounding the intricate connection between the gut and the brain. Dr. David Haase is an integrative and functional medicine doctor and neurofeedback specialist, while Dr. Leslie Shew is a naturopath and Life Strategies Coach with a PhD in Natural Health Sciences.

Nutrition for a Healthy Life

Together, the doctors alluded to the promising direction medicine will take in the future as we work to better understand the influences of the gut microbiome on mental health and overall wellness.

Nashville Integrative Health say they have “continued to expand our reach in the local community, as practitioners and healers join forces in a much needed attempt to better understand the human body and the roots of chronic illness and disease.”

For more information, contact: nashvilleintegrativehealth@gmail.com

The Benefits of Juice Cleanses

By Karina Hammer, Certified Holistic Wellness Coach

Drug overdose deaths increased in Tennessee Latest figures from the Tennessee Department of Health (TDH) data show 1,631 Tennesseans died from drug overdoses in 2016, the highest annual number of such deaths recorded in state history. This is an increase from the 1,451 overdose deaths recorded among Tennessee residents in 2015.

Said TDH Commissioner, John Dreyzehner, MD, MPH, “The rate of increase in these deaths is slower than in the previous year, but it is still a horrible increase and, as we feared, our data shows illicit drugs like fentanyl are now driving the increase.

Overall, rates of death from drug overdose among Tennesseans have

increased 12 percent from 2015 to 2016.

Overdose deaths related to fentanyl have dramatically increased 74 percent from 169 to 294 in that time period. The biggest increase in fentanyl deaths is in those aged 25 – 34, where deaths increased from 42 in 2015 to 114 in 2016.

“We are alarmed by the growing number of Tennesseans dying as a result of fentanyl, and by the changing demographic of those who died,” said TDH Chief Medical Officer David Reagan, MD, PhD. TDH data shows heroin was associated with the deaths of 260 Tennesseans in 2016, a 26 percent increase over the previous year.

I recently completed a 27 day juice cleanse sponsored by Juice Bar. I lost weight, had more energy, my thoughts were clearer, and reset my cravings. Here are some of the many benefits of doing a juice cleanse: • Rest the stomach – Juices require less energy to digest. Remember to gently chew your juice to stimulate oral enzymes to further ease digestion.

• Rest and repair the gut – Doing a juice cleanse allows nutrients to be assimilated quickly through the intestine – repairing the gut itself.

The Nashville bucket list: 30 things to do before you die Those perpetual list builders at Thrillist.com have picked on Nashville again and come up with this great list of things to do in Nashville “before you die.” We’ve just picked a random few of the more healthy ones.

Admire the skyline from E.S. Rose Park (check out the park near 12 South); See a movie outdoors at Elmington Park (they play movies throughout the summer with a good mix of classics and new releases. It’s also a great opportunity to catch some of Nashville’s best food trucks); Get drinks at The Patterson House (this is by far the best way to experience the ‘20s); See a show at the Ryman Auditorium and the Grand Ole Opry (you don’t

have to be into country music for this one, it’s just a great night out); Drink from the birthday bowl at the Villager Tavern (if you visit this Hillsboro Village stalwart on your birthday and show your ID, they’ll give you the privilege of drinking a beer out of a dog bowl); Go to the Nashville Zoo with a Backstage Pass (go during its annual Brew at the Zoo event for 100 craft beers plus cool, exotic animals); Have a picnic at Arrington Vineyards (it’s the closest place to get great vino while enjoying a picnic outside on beautiful property).

To learn about more great things to do, go to their website Thrillist.com for all 30, it’s a great read!

• Detox and cleanse – By providing the body with nutrient dense foods, juicing allows the body to have more of the resources it needs to support the phases of detoxification, and even begin to help remove the cumulative toxins stored in the body.

• Boost your immune system – Taking a break from digesting food, the body can focus its energy on healing the body.

• A great supplement for weight loss – You will naturally lose weight.

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A juice cleanse (three days minimum) is a great way to jumpstart a diet.

It not only helps control appetite and cravings, but is naturally lower in calories, while supplying the body with more energizing and healing nutrients.

• Increase your energy, mood and mental focus – After the first 1-3 day adjustment period (detox and any coffee/alcohol cessation symptoms), most people begin to feel much more energy and clarity.

• Improve your overall health – You may feel relief of many chronic symptoms, such as headaches, rashes, acne, inflammation, congested sinuses and chest, and bloating/ cramping/gas.

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.

Aging Gracefully

Natural Ways to look good as you age Sheila McGinnis (pictured) is a great believer that natural products and remedies can help solve many health problems. Here she provides a checklist on how to hold back the ravages of time on your body – naturally.

Start looking in your cabinet or refrigerator for natural ways to look younger!

As a child, I remember my mom would only buy beer for two reasons. Beer Bread and to rinse our hair in. Well, believe it or not, the hops found in beer nourishes and strengthens hair. When your hair is dry and dull, it ages you.

You could also use apple-cider vinegar as a hair rinse and as a facial toner.

Egg white face masks (great for under eyes) – allow to dry and rinse in cold water. Honey and Avocado, and much more!

Collagen is a favorite of mine!

As you age, you start to deplete collagen in your body. It’s found in our bones, muscles, skin, digestive system, tendons, and it’s what gives our skin its elasticity and strength. It also makes up over 90% of our bone mass and connective tissue, and a high percentage of our skin, hair, and nails. It improves our joint health, bones, and even our teeth. The natural glycine in it helps promote a healthier immune system (as well as a good probiotic).

Vitamin C Take 1000 mg a day, not only for immunity, but also for your skin.

Rose hip seed oil with vitamin E

L

et’s face it, we’re not getting any younger! Some of us grow old with much grace and some of us are fighting it tooth and nail! The cosmetic industry makes billions of dollars on just anti-aging products! But you do not have to spend your well-earned money to look your best. Here are some super simple ways to feel and look younger; not just on the outside, but the inside as well.

Drink half your body weight in ounces of water.

If you weigh 160 pounds, you would need to drink at least 80 ounces of water every day. This hydrates your body, removes toxins, carries nutrients and oxygen into the cells, and helps in the lubrication of your joints.

Stop eating so much sugar, processed foods, and drinking too much alcohol or caffeine!!!!

Topically, I love using rose hip seed oil with vitamin E. It naturally has vitamin A (think of retinol creams). It is a great moisturizer because of its nourishing fatty acids, it actually helps to brighten your dull skin, it evens out your skin tone (even better than lemon juice), and it’s a great treatment for rosacea. I love to add a bit of Frankincense essential oil or rose essential oil to my rose hip for a truly luxurious night routine. For all over the body, use avocado oil or olive oil.

Chamomile.

We’ve known for centuries its benefits in relaxing us, but this miracle plant has proven to be a powerful anti-inflammatory. It is anti-fungal, antibacterial, and an antiseptic. There’s a compound in this wonderful plant that stops the deterioration of skin cells. I actually like to steep it like a tea and let it cool, soak a cloth in it and lay it on my face and relax for a bit. You could of course drink the tea as well. Speaking of tea, drink green tea every day due to a compound called catechin, which protects cells from the damage of free radicals and protects our skin from UV damaging rays.

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Physical Therapy

The Use of Pain Neuroscience Education in Physical Therapy for People with Chronic Pain Chronic pain affects approximately 3 million people in the U.S. each year. According to Chelsea Chrisp, PT, LAT, ATC, DPT, Director of STAR Physical Therapy in South Nashville, chronic pain is defined as pain that persists greater than 12 weeks after an injury or onset of symptoms.

pain appropriately and return to the prior level of activity that the patient is missing.

What to Expect in PT On a patient’s first visit to physical therapy, an initial evaluation will be performed to determine where pain originated, where it is currently located, and what limitations the patient presents with. These deficits may include range of motion, strength, and functional limitations, including activities of daily living, lifting, or work demands. Pain neuroscience education can then be incorporated into a treatment program to help a patient better understand their pain and why the pain has turned into a chronic condition.

PNE will be used in conjunction with gentle repetitive motion to help reduce chronic pain symptoms. Once pain is understood, the physical therapist will teach the patient proper mechanics to recover deficits and limitations that were found in the initial evaluation and improve the patient’s quality of life. Patients will have a program that is individualized to them as every patient’s situation is different.

References: Therapeutic Neuroscience Education: Teaching People About Pain.

Louw, et al.

Why You Hurt: Therapeutic Neuroscience Education System.

Louw, et al.

P

ain may be felt in the joint that was injured or globally through the body depending on the time since initial onset or injury. Chronic pain may be referred to by multiple different diagnoses, including chronic fatigue syndrome, fibromyalgia, and even phantom limb pain following an amputation. Chronic pain begins usually from unresolved pain in a specific area that manifests into global symptoms throughout the body due to a number of outside influences. Physical therapy is a safe approach to address this pain from the source.

Treatment can vary in intensity and approach depending on each patient’s needs.

Pain Neuroscience Education and PT Physical therapy (PT) for patients with chronic pain may include pain neuroscience education (PNE) as part of the treatment approach. This component of treatment includes helping a patient understand their pain from the moment the initial injury occurred or initial onset of pain. Pain neuroscience education addresses stressors in the patient’s life

that may be contributing to or enhancing lingering pain. These stressors may include physical stress, temperature, movement, immunity, and blood flow. The factors just mentioned can significantly increase the sensitivity of nerve sensors in the body that cause a patient’s nervous system to process the sensation as pain.

For example, a patient may be stressed about something going on at work or home and that can directly influence how their body processes pain, most likely intensifying the symptoms. Or have you ever heard someone say, “It is going be cold tomorrow. I know because my knee hurts?”

This could be a result of the temperature receptors acting in response to chronic pain and making temperature changes process in the body as pain.

PNE helps to establish possible causes of where a patient’s increased pain is coming from, which in turn allows the physical therapist to tailor their program to maximally treat the patient’s pain.

The goal of pain neuroscience education is to help a patient re-train their nervous system to process 13

Chelsea Chrisp, PT, LAT, ATC, DPT, Director of STAR Physical Therapy in South Nashville Chelsea graduated from MTSU with her Bachelor of Science in Athletic Training. She then continued to UT Health Science Center to earn her Doctorate of Physical Therapy degree. Chelsea is currently pursuing credentialing in McKenzie Mechanical Diagnosis and Therapy, the most recognized form of manual therapy. When she’s not in the clinic, Chelsea enjoys tennis, running, and spending time with her husband and daughter.

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

starpt4u

​5505 Edmondson Pike, Ste​. 1 ​ 03 Nashville, TN 37211 615​.​831​.​1710

Breakfasts

10 Healthy Breakfast Ideas Kez Tabelisma scours all the advice out there about the best type of breakfast to start your day.

B

reakfast. It’s something that has come to be known as the most important meal of the day. After a long night’s rest, having a healthy breakfast is a great energy booster and start to the day. Here are 10 healthy breakfast ideas (five savory, five sweet) to help spark culinary inspiration and kickstart anyone’s morning.

4. Healthy Sweet Potato, Black Bean & Avocado Breakfast Burrito Burritos are a simple and efficient way to consume food. They come in all shapes and sizes, and the contents can be quite versatile. This recipe is not only easy to make, but is packed with a lot of protein and fiber. You also get a good source of vitamins and minerals from the sweet potato and beans.

Calories: about 292 Website: ambitiouskitchen.com/ 2014/04/healthy-sweet-potatoblack-bean-avocado-breakfast-burritos

Savory

Recipe and Photo by Simple Green Moms

Recipe and Photo by Dolly and Oatmeal

Recipe by Lena Abraham; Photo by John Komar, Taken from Delish

1. Skinny Fried Egg & Avocado Toast Avocados have become somewhat of a staple in many people’s diets. Besides them being rich in good fats, avocados are also a great source of fiber and vitamins. Slathering it on toast and topping it with an egg makes it a simple and easy, yet delicious start to your day.

Calories: about 313 Website: simplegreenmoms.com/ skinny-fried-egg-avocado-toast

Recipe and Photo by Ambitious Kitchen

5. Southwest Tofu Scramble Some mornings can be hectic, and taking the time to make a good, healthy breakfast can prove to be a challenge.

Making a scramble is one of the quickest ways to put something together in the morning. This vegan recipe uses tofu instead of eggs and is loaded with veggies and protein.

2. Tomato Toast with Macadamia Ricotta, Shiso & Black Lava Salt To continue with the toast theme, this vegan and gluten-free recipe requires a little more preparation than the previous, but is still very nutritious. What makes it special is that the “ricotta cheese” is not cheese at all, but instead incorporates macadamia nuts. This gives it a unique flavor and style. The fresh tomato slices also help in balancing the dish.

Calories: about 402 Website: dollyandoatmeal.com/ blog/2015/8/tomato-toast-w-macadamiaricotta-shiso-black-sea-salt

Calories: about 252 Website: minimalistbaker.com/ southwest-tofu-scramble

Recipe and Photo by Minimalist Baker

Sweet 6. Vanilla Ricotta Banana Toast with Pistachios If you’re looking for a light yet filling way to start your morning, this recipe helps give that in a sweet way. The ricotta cheese is whipped till it’s creamy and the toppings of banana, honey, and pistachios give you great protein and a ton of flavor.

3. Paleo Breakfast Stacks For those who follow the Paleo Diet, this recipe can help feed that caveman appetite. It’s similar to the first recipe, but the bread is replaced with a sausage patty. It gets rid of the starch and is rich in healthy fats and nutrients.

Calories: about 318 Website: delish.com/cooking/ recipe-ideas/recipes/a54408/ paleo-breakfast-stacks-recipe

Recipe and Photo by How Sweet It Is 14

Calories: about 381 Website: howsweeteats.com/2017/02/ vanilla-ricotta-banana-toast-pistachios

7. Vanilla Bean & Blueberry Chia Pudding Chia seeds are a good source of fatty acids and antioxidants and are also known to help with weight loss. Creating a pudding with them and adding a handful of fresh organic blueberries is both a filling and delicious way to give your body an extra boost in the morning.

Calories: about 253 Website: thehealthyfamilyandhome.com/ vanilla-bean-and-blueberry-chia-pudding

Recipe and Photo by The Healthy Family and Home

8. Peach Melba Sunrise Smoothie Sometimes, putting a bunch of things in a blender is the most convenient way to start your mornings. This recipe is vegan, paleo-friendly, and banana-free. It gives you an easy way to get your daily dosage of fruit.

Calories: about 320 Website: wallflowerkitchen.com/ peach-melba-smoothie Recipe and Photo by Wallflower Kitchen

9. Banana & Chocolate Chip Baked Oatmeal Cups For those early-risers who have the time and patience to get up a little earlier to make a meal, here’s one you might like to try. It’s a combination of banana bread and chocolate chip cookies, but without the regret. It’s simple to make and is a great grab-and-go snack for the mornings.

Calories: about 202 Website: organizeyourselfskinny.com/ 2015/04/07/banana-and-chocolate-chip-bakedoatmeal-cups Recipe and Photo by Organize Yourself Skinny

10. Sweet & Salty Maple Granola Bark There are many ways you can eat granola; by itself, on top of yogurt, with milk, etc. This sweet and salty recipe gives you a good intake of protein, fiber and healthy carbs. It’s great as a topping or an easy snack for the middle of the day.

Calories: about 335 Website: goodhousekeeping.com/ food-recipes/easy/a45235/ sweet-salty-maple-granola-bark-recipe Recipe by Good Housekeeping Test Kitchen; Photo by Mike Garten, Taken from Good Housekeeping 15

Fun for Kids

Top Nashville Kids Entertainment Places Indoors or outdoors, there’s a lot to keep you and your kids amused in and around Nashville. Rachel Kirsch looks at some of the most popular.

BounceU of Nashville

Adventure Science Center

Frist Center for the Visual Arts Martin ArtQuest Gallery

Photo: bounceu.com/nashville-tn

BounceU is a unique party venue for kids of all ages.

It houses several indoor bounce houses and takes great care in its private party experience. While everyone is encouraged to jump, there are specific “open bounce” hours that can be viewed on the website.

BounceU of Nashville is located at 2990 Sidco Drive, Nashville, TN 37204. Prices and hours vary based on need. Visit bounceu.com/nashville-tn for more information.

Photo: fristcenter.org/learn/martin-artquest

The Frist Center for the Visual Arts is a well-known Nashville spot for a cultural experience. This center focuses on all ages, especially in the Martin ArtQuest Gallery. This gallery is a colorful, interactive space that houses 30 different hands-on stations for all ages. The stations change as the Frist Center’s exhibitions change, so content is always different.

The Frist Center for Visual Arts is located at 919 Broadway, Nashville, TN 37203. Admission is always free to those 18 and under, and $12 for adults.

Hours for the Martin ArtQuest Gallery include Monday through Saturday, 10:00 a.m. – 5:30 p.m., and 1:00 p.m. – 5:30 p.m. on Sunday.

Visit fristcenter.org for more information.

Nashville Zoo

Photo: bizjournals.com/nashville/blog/2014/07/ nashville-zoo-announces-new-exhibits-as-part-of.html

The Nashville Zoo is another popular spot for families in Nashville. The zoo features many animals, exhibits, and events. Certain exhibits exist where guests are permitted to personally interact with animals. The zoo is always adding new animals, including, most recently, twin red panda cubs who expect to make their debut sometime in October 2017.

The Nashville Zoo is located at 3777 Nolensville Pike, Nashville, TN 37211 and is open 9:00 a.m. – 6:00 p.m. daily. Admission for adults and teens is $16, while children 2-12 are $11. Memberships are available.

Visit nashvillezoo.org for more information.

Photo: yelp.com/biz_photos/adventure-science-centernashville?select=U7tO12RL-e25tZM061zlvw

Nashville Children’s Theatre

The Adventure Science Center is one of the top family-friendly, educational spots in Nashville. It is a non-profit science museum that houses interactive exhibits. Exhibits include BodyQuest, Fourth State of Matter, Space Chase, Nature Unleashed, and others.

The Adventure Science Center is located at 800 Fort Negley Blvd, Nashville, TN 37203. It is open 10:00 a.m. – 5:00 p.m. daily. General admission for adults and teens is $15.95, and $11.95 for children 2-12.

Visit adventuresci.org for more information.

Photo: nowplayingnashville.com/venue/ nashville-childrens-theatre

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The Nashville Children’s Theatre has been entertaining since 1931. It is also Tennessee’s only professional, non-profit theatre dedicated exclusively to kids and families. Outside of performances, the theatre also offers camps and classes.

Fun for Kids

The Nashville Children’s Theatre is located at 25 Middleton St, Nashville, TN 37210. Hours include Monday through Friday, 8:00 a.m. – 4:00 p.m., and 11:00 a.m. – 5:00 p.m. on Saturday and Sunday. Prices for tickets vary per show and can be viewed at ticketsnashville.com Seasonal membership is also available for purchase.

Visit nashvillechildrenstheatre.org for more information.

Adventureworks

Owl’s Hill Nature Sanctuary

SOAR Adventure Tower Photo: adventureworks.com

Adventureworks is a unique experience that offers ziplining through the trees on nine separate zip lines covering about 1.5 miles of terrain. All are encouraged to zipline, from families to individuals to groups.

Adventureworks Nashville West is located at 1300 Narrows of the Harpeth Rd, Kingston Springs, TN 37082. Hours include Monday through Saturday, 10:00 a.m. – 4:00 p.m., and 1:00 p.m. – 4:00 p.m. on Sunday. Prices for each zipline tour vary, but the price for the Youth Zipline Tour is $49, and the recommended age is 6 years of age and older.

Visit adventureworks.com for more information.

Lucky Ladd Farms

Photo: owlshill.org/events/kids-families/2017/07/18/ enchanted-forest.2729345

Owl’s Hill Nature Sanctuary is a non-profit nature sanctuary that protects over 150 acres. It has classes and events throughout the year where all ages are welcome to come and learn about the nature around them.

Owl’s Hill Nature Sanctuary is located at 545 Beech Creek Rd S, Brentwood, TN 37027.

While it is closed on Saturday and Sunday, it is open from 8:00 a.m. – 4:00 p.m. throughout the week. Reservations are required to enter the sanctuary, but “Free Days” are offered throughout the year and can be found on the website. Visit owlshill.org for more information.

Brentwood Skate Center

Photo: soaradventure.com

SOAR Adventure Tower is a climbing, ropes course adventure park that can accommodate children as young as three. The course offers over 100 climbing elements, and also features a miniature golf course.

SOAR Adventure Tower is located at 3794 Carothers Pkwy, Franklin, TN 37067. Hours include Tuesday through Thursday 1:00 p.m. – 9:00 p.m., Friday 1:00 p.m. – 10:00 p.m., Saturday 10:00 a.m. – 10:00 p.m., Sunday 10:00 a.m. – 8:00 p.m., and closed on Monday. A Child Adventure Pass is $35, a Youth Adventure Pass is $40, and an Adult Adventure Pass is $45. Visit soaradventure.com for more information.

Photo: luckyladdfarms.com

Lucky Ladd Farms features a petting zoo with over 100 animals, play areas and seasonal activities.

Overall, the farm offers more than 70 exciting activities for all ages including playgrounds, hay rides, and more. Activities change as seasons change; from Easter egg hunts to pumpkin patches.

Lucky Ladd Farms is located at 4374 Rocky Glade Rd, Eagleville, TN 37060, about an hour drive from Nashville. The farm is closed on Monday and Tuesday. Other hours include Wednesday through Saturday, 10:00 a.m. – 5:00 p.m., and 12:00 p.m. – 5:00 p.m. on Sunday. Adult admission is $13 while children are $11. Visit luckyladdfarms.com for more information.

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Photo: brentwood.skatecenter.com

Brentwood Skate Center is a roller rink featuring a snack bar, a video arcade, DJs, LED light effects and various events. The skate center is a family-friendly activity for all.

Brentwood Skate Center is located at 402 Wilson Pike Cir, Brentwood, TN 37027. Prices vary based on date and time. Visit brentwood.skatecenter.com for more information.

Beauty Tips

How Not to Look Your Age Jade Spilka (pictured) offers some advice on how women can look good and help delay (or hide) the effects of aging, in part caused by the environment in which we live.

Smoking Smoking can cause a pale appearance and an uneven skin tone. Neither of these lends itself to a youthful glow. Smokers also are more likely to have restless nights, which can lead to bags under the eyes. Also, the nicotine in cigarettes often causes stains to the teeth. This can also age a person. Have you ever seen a baby with yellow teeth? Neither have I.

Powder Powder is usually used to set foundation or provide coverage to blemishes, but powder is also prone to sinking into fine lines and wrinkles. To avoid highlighting those facial lines, throw your powder away and use less makeup. It is important to remember that the less makeup applied to your face is the less product that can seep into those lines.

Neglecting your Hands and Feet

Sun exposure damages the skin, even on cloudy days.

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n our polluted and computer screen-filled world, people are showing signs of age at a faster pace than ever before. Our progression as a society has caused a decline in youthful appearance.

Women particularly are choosing to fight the signs of aging. They are now facing obstacles that women in previous generations did not have to face, such as high levels of work-related stress and an environment that is causing premature signs of aging.

There are, however, many things you can avoid in order to combat the effects of aging.

Hands and feet easily show your age if they are left unattended to. Manicures, pedicures, and moisturizing are great ways to show them some attention. It is recommended to get a manicure and pedicure once a month, but that can be costly.

If you’d like to save the cash for something else, simply exfoliate weekly.

Black Eyeliner Make Up For Ever has a wonderful eyeliner called Aqua Eyes in the color 3L. This navy eyeliner is designed to brighten the eyes. The contrast of blue to white makes aged and yellowed eyelids appear whiter.

Poor Health Decisions It can be easy to fall into unhealthy habits such as eating fast food, but it is important to plan meals 18

ahead so you don’t fall into these unhealthy habits out of convenience. Choose options like fish, which contains oils, and green vegetables, which can actually reduce bruising.

Sun Exposure Sunscreen is a very important thing to have, whether it is sunny or cloudy. Any level of sun exposure can damage skin. Skin can even be damaged on a cold, cloudy day.

Losing Sleep Sleep has obvious effects on your appearance.

A rested face will appear younger and more vibrant. Sleep is a very important element in any part of your appearance.

Drinking High amounts of alcohol intake cause a depletion of healthy nutrients in the body. These nutrients are necessary for vibrant and glowing skin.

Drinking in moderation is much healthier and has fewer risks.

Eating Sugar Sugar can actually speed up the skin-aging process. Along with that, it causes weight gain and can negatively affect your mood and the overall feeling of your body.

Stress Stress often shows up on your face. Whether you frown or tense the muscles in your face, it usually shows. This can cause wrinkles on the forehead and around the mouth. Stress also contributes to a breakdown of collagen and releases pro-inflammatory mediators.

Back Health

The Importance of Good Posture Having good posture is an easy and important way to improve the health of your spine. Christopher Taleghani, M.D. (pictured left) shares tips for good spine health.

Tips for Good Spine Health Often our daily tasks and work commutes dictate a lot of our lifestyle, which affects our posture and spine health. There are many ways to minimize or eliminate stress on your spine even if you cannot avoid these behaviors altogether. It is important to be aware of what is causing the problem because no two people are the same when it comes to spinal health. Keep your spinal column aligned by sitting up straight, with your shoulders relaxed down your back and not hunched forward. For those that work long hours seated, seek out a chair that provides lower back support and take frequent breaks to get up and move around. A healthy diet, exercise and (if you are a smoker) quitting smoking are also helpful lifestyle changes that promote strong muscles to support your spinal column.

Contact your doctor for additional tips, and contact a neurosurgeon for more specific spine related concerns.

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he spinal column runs half the length of your body and consists of thirty-three vertebrae divided into five sections that begin at the base of the skull with the cervical spine (neck), to the thoracic spine in the upper back, the lumbar spine in the lower back, the sacrum in the buttocks region, and ends with the coccygeal bones (tailbone). You can achieve good posture by keeping your vertebrae in all these sections stacked in a tall equal line, while allowing your lumbar spine to arch naturally. This allows equilibrium and balance in your entire body and eliminates tension.

How Posture Affects My Body Bad posture can affect your back muscles and ligaments, along with your vertebrae. Muscles are affected when standing or sitting in a harmful

posture for too long. These harmful postures that many of us find ourselves in for a great deal of our days use very little muscle activity. Due to the minimal activity in the back, the pressure or weight of the spine is transferred to softer tissues in/around the spine. This can cause pain or stress on the lower vertebrae (thoracic spine).

What Can I Do? This increased pressure within the discs can lead to a widening of the spinal canal and tension in the spinal column. If vertebrae in the spinal column are constantly out of alignment, it can even offset the nucleolus (center) of the vertebrae.

Prolonged sitting or standing is a common culprit of poor posture. A few other causes include: poor sleep support, excess body weight, weak muscles, careless sitting, stress, and injuries.

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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

Cosmetic Surgery

Cosmetic Surgery, what’s hot, what it costs, and how to choose the right Surgeon Cosmetic or plastic surgery is booming. More and more procedures to improve the look of every part of your body are now available. Health & Wellness looks at what are the most popular, what they cost, and the important questions to ask before proceeding. Denise Mann reports.

Each and every year, all the aesthetic associations publish their annual statistics to the media.

Bloggers, magazines and TV talk show hosts just eat these numbers up. The stats, which are based on the year prior, tell us which procedures are trending, which ones are tanking, and sometimes provide a little cultural context as to why.

But, as we know, hindsight is 20/20. It’s the looking ahead that takes major chutzpah. Zwivel reached out to some of cosmetic surgery’s heaviest hitters who have just that. Here’s their take on what are sure to be the hottest headlines for 2017.

1. Plastic Surgery Booms!

According to a report from Persistence Market Research, North America and Europe will continue to dominate the global plastic surgery market due to population aging. However, the Asian market is also expected to show high growth rates over the next five years – most notably in China and India.

2. The Transgender Tipping Point Caitlin Jenner captured our attention in 2016, spurring an increasing number of transgender men and women to transition openly. This heightened 20

awareness will continue to stimulate the demand for FTM and MTF procedures in 2017. “Growing experience with helping masculine faces look feminine has greatly increased our understanding of what it takes to help any woman look beautiful,” says Jeffrey Spiegel, MD, Chief of Facial Plastic and Reconstructive Surgery and a professor at the Boston University School of Medicine. “The old approach of applying one of just a few surgical procedures has proven to be incomplete as we now know many other subtle tweaks that can dramatically improve the attractiveness of a woman’s face.” Watch for an increase in this new approach.

3. Sweet Cheeks, Plump Pouts: The Year of the ‘Designer Fillers’ “Watch for 2017 to bring new fillers designed for specific areas of the face,” Dr. Spiegel says. Some are here already: Juvederm Voluma adds volume to the

Cosmetic Surgery

midface, while Juvederm Volbella and Restylane Lyft take aim at the lips. “2017 is seeing the introduction of even more targeted products such as Restylane’s Refyne and Defyne (for smile and laugh lines),” Spiegel says. The Belotero line also comprises a host of site-specific family members.

Many are already approved overseas and will likely find their way to our shores, giving cosmetic doctors an ever-expansive palette to rejuvenate and recontour the face without surgery. Speaking of injectables, a new such treatment from Revance is rumored to last 7 to 8 months. “If this is reproduced in the just-starting multicenter studies, this could be a game changer for Revance and for the cosmetic field in general,” says Jeffrey S. Dover, MD, FRCPC, a Boston-based dermatologist and co-director of SkinCare Physicians in Chestnut Hill, Mass.

4. Goodbye Pimples, Hello Dimples!

For the first time in years, the acne pipeline is full with several new treatments in late stage development. If or when these get approved, it could mean the end to pimples and acne as we know them. Dimples, however, are staged for a comeback. “Selfies are commonplace and everyone wants to look cute, friendly, and sexy in their photographs,” says Dr. Spiegel. “If you don’t have dimples to accentuate your smile, you can get them quickly with a simple office procedure. Watch for surgical dimple creation to grow in the New Year,” he predicts. The scarless procedure is known as a dimplectomy, and involves an incision inside the cheek.

5. Smooth Is the New Plump “Overly plump cheeks and Kylie Jenner lips are so 2016,” says Anthony Youn, MD, chief surgeon at Youn Plastic Surgery in Troy, Mich. “With the new US Food and Drug Administration-approved fillers like Juvederm Volbella and the new Restylane, dermatologists and plastic surgeons will be injecting more and more vials than ever before. The focus of these new fillers isn’t to pump things up, but instead to smooth things out. We will see more naturally smoother, wrinkle-free faces than we did in 2016.”

6. Are Brazilian Butt Lifts Risky Business?

Brazilian butt lifts – fat injections that add volume to the butt – originated in Brazil, and rose to US fame with the likes of such booty-full celebs as Jennifer Lopez, Nicki Minaj and Kim Kardashian.

These enhanced derrieres were, by all accounts,

the must-have accessory of 2016. There was a 280% increase in Brazilian butt lifts from 2011 to 2015, according to the American Society for Aesthetic Plastic Surgery.

7. Study Defines True Breast Implant Cancer Risk The Patient Registry and Outcomes for Breast Implants and Anaplastic Large Cell Lymphoma (ALCL) Etiology and Epidemiology is seeking to get a handle on the risk of breast implant-associated anaplastic large cell lymphoma. The cancer is linked to bacteria-contaminated breast implants, and a recent report out of Australia and New Zealand suggests that the risk is higher than previously thought.

8. Meet the Female Viagra “The next frontier of cosmetic treatments is vaginal rejuvenation,” says David Shafer, MD, a New York City plastic surgeon. “Up until now we have had labiaplasty – a surgical procedure to reduce any extra skin, but with new treatments, we have the power of fractionated CO2 laser to tighten, improve sensitivity, improve lubrication, and even improve urinary incontinence.”

9. Bigger Breast Implants Make a Big Comeback Word on the street has been that bigger is no longer better when it comes to breast augmentation with implants. It seems that women are requesting smaller, perkier and more athletic looking breasts, but the tabloids are abuzz with rumors that Kylie Jenner has upped her ante (look what she did for lip enhancement in 2016).

10. Kybella Picks Up Steam, New Indications When Allergan rolled out Kybella for double chins, many industry insiders knew this was just the tip of the iceberg. These fat-melting injections may also have a role in treating other stubborn pockets of fat – including above-the-knee-fat, bra-line back rolls and more.

Courtesy: www.zwivel.com, written by Denise Mann who is a contributing health and beauty writer for Zwivel.

Her work appears on WebMD, Everyday Health, and CNN. 21

What is the average cost for some Cosmetic Surgery procedures?

Procedure ‘Realself Price’ Breast Augmentation............. $6,450 Eyelid Surgery........................ $4,500 Facelift................................. $12,125 Liposuction............................ $6,025 Smartlipo............................... $5,025 Rhinoplasty............................ $7,450 Tummy Tuck.......................... $8,150 Arm Lift................................. $7,200 Body Lift.............................. $14,875 Breast Lift............................... $7,825 Brow Lift................................ $7,075 Chin Augmentation................ $4,475 Labiaplasty............................. $4,000 Lip Implants........................... $2,475 Neck Lift................................ $8,425 Otoplasty............................... $4,200 Thigh Lift............................... $8,550 Breast Reduction.....................$7,150 Gynocomastia........................ $5,550 Courtesy: www.realself.com and www.westlakedermatology.com

Cosmetic Surgery

Choosing Your Cosmetic Surgeon, you get what you pay for You’re about to spend $1,000s on some life-changing surgery, make sure the Cosmetic Surgeon you choose is right for you, and the procedure you’re planning.

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our highest priority should be on finding the best provider for your specific needs. Specifically: • Choose a surgeon with an abundance of experience and documentation of previous surgeries.

• For a plastic surgery procedure, choose a plastic surgeon rather than a doctor from another specialty that performs plastic surgery.

• It is important to ensure that the physician you choose understands the goals you have in mind and agrees that they are realistic and attainable.

• Make sure your surgery will be performed in a properly credentialed operating room.

• It is important to select a physician who is using high quality products (such as implants) from a reputable manufacturer.

• Be wary of physicians who offer pricing significantly lower than national or regional averages or bargain/gimmicky prices, such as Groupon or “deal of the day” offers.

• Be certain that the quoted price you receive includes all expenses (i.e., no hidden fees).

How to Find the Right Cosmetic Surgeon for You Your choice of cosmetic surgeon will be a choice you live with for years, if not your entire life. A successful procedure will make you feel more like yourself and give you greater confidence for years to come.

On the other hand, ending up in the hands of an inexperienced surgeon increases your chances of having poor results, which can lead to additional costs, time, and heartache.

1. Make sure the cosmetic surgeon is board certified Many people think they can depend on state medical boards to ensure that surgeons are qualified to perform the procedures they advertise, but the fact is that the government does not require a surgeon to be specifically trained in the procedures they offer.

This problem is most acute in the area of cosmetic surgery, as many doctors with general surgery or other medical training hop on the cosmetic surgery bandwagon in pursuit of greater profits. Ask each surgeon you interview: are you board certified by the American Board of Cosmetic Surgery? (or similar).

2. Confirm the surgeon’s experience in the specific procedures you want Each area of cosmetic surgery requires different skills: you can imagine how operating on a nose with bone, cartilage, and breathing passages would be quite different from operating on a breast, which is primarily comprised of soft tissue. Given this, cosmetic surgeons can have subspecialties within the field.

3. Choose a surgeon whose aesthetic sense appeals to you We all know that what one person finds beautiful may be unattractive to another. For this reason, you can’t just trust a friend’s recommendation or solely depend on the cosmetic surgeon’s experience. You need to look carefully at the results for each surgeon you interview.

How to determine a cosmetic surgeon’s aesthetic sense: • Look at before & after photos. Compare each doctor’s results for the procedure you want. Which surgeon’s results appeal to you personally?

• Pay closest attention to patients who have similar qualities to you (Consider taking a selfie to your consultation for reference): • Facial procedures: look for patients who have a similar facial structure, are around your age, and have some of the same concerns, whether it’s a sagging neck or prominent hump on the nose.

• Breast procedures: look for patients who have a similar torso and breast shape. For instance, if you have narrow shoulders and widely-spaced, small, asymmetrical breasts, patients with those qualities in the before images will give you a better sense of how that surgeon tailors a procedure to patients with your concerns and body type.

• Body procedures: look for patients with a similar shape to you. If you tend to carry extra weight around your hips, or have a sagging tummy, see how the doctor helped patients like you. Hint: Be open to considering related body procedures, as you may find that a concern you thought could be treated with liposuction is best treated with abdominoplasty.

• Look for consistency in a surgeon’s results for all patients who have had the procedure you are considering. Do their results look like you want to look after your surgery?

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4. Pay attention to how the surgeon and staff make you feel Surgery is a big deal, and there can be curves in the path to your new look. You need to feel 100% comfortable with your cosmetic surgeon and their support team. Choose a cosmetic surgeon whom you like and trust completely with your safety and results.

5. Find out about the operating facility Your safety during surgery depends in large part on the anesthetist and the operating facility. Accredited operating rooms include key life support systems just in case something goes wrong.

6. Customer service matters too!

You want to be sure you are being served and treated well. Much of this will be obvious a few minutes after you walk in the door of a cosmetic surgeon’s office.

Use this checklist as a guide during your consultation: • Are you certified by any of the recognized societies or associations?

• Are you a member of the American Society of Plastic Surgeons?

• Were you trained specifically in the field of plastic surgery?

• How many years of plastic surgery training have you had?

• Do you have hospital privileges to perform this procedure? If so, at which hospitals?

• Is the office-based surgical facility accredited by a nationally- or state-recognized accrediting agency, or is it state-licensed or Medicare-certified?

• How many procedures of this type have you performed?

• Am I a good candidate for this procedure?

• Where and how will you perform my procedure?

• How long of a recovery period can I expect, and what kind of help will I need during my recovery?

• What are the risks and complications associated with my procedure?

• How are complications handled?

• What are my options if I am dissatisfied with the outcome of my surgery?

• Do you have before-and-after photos I can look at for each procedure and what results are reasonable for me?

Courtesy: www.realself.com and www.westlakedermatology.com For more information on all aspects of Cosmetic or Plastic Surgery: American Society for Aesthetic Plastic Surgery: www.surgery.org American Board of Cosmetic Surgery: www.americanboardcosmeticsurgery.org American Society of Plastic Surgeons: www.plasticsurgery.org American Association of Plastic Surgeons: www.aaps1921.org American Academy of Cosmetic Surgery: www.cosmeticsurgery.org

Weight Loss

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

By Kellye N. Rice, DMD

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

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

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

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

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

Why Do You Have Weight Issues?

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

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

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

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

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

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

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

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

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

Sound Therapy

Transformative Sound Therapy

Ancient Tradition Meets Quantum Physics Quantum physics has proven that frequency is the foundation of life. According to Janice Doochin, RN, NHC (pictured), everything is frequency, waveforms, vibration, and resonance, and our cells communicate through electromagnetic impulses. Healthy frequencies in the brain and body are between 2 and 12 hertz, while a cell phone creates frequencies over 1 billion hertz – this is like putting your head up to a microwave oven. illness, and ADHD in adults and children. As normal cell signaling in the body has become disrupted, the immune system has become compromised, and illness has ensued depending on that person’s body blueprint. Also, we are all heavy metal toxic from many environmental sources, and metals in the cells act as an antenna to bring in more toxic EMFs.

UrielTones Sound Frequency Therapy UrielTones (www.urielsound.com) is a patented and completely non-invasive sound frequency therapy that balances the autonomic nervous system and directly recalibrates the electromagnetic field of the body. By restoring healthy frequencies in the body, UrielTones is having incredible results on sleep, stress, pain and inflammation, nervousness, kids with ADHD, and more.

Client Testimonial: The Downside of Technology Thousands of studies (www.emfanalysis.com/ research) have now proven adverse health effects from toxic EMFs (electromagnetic fields) generated by cell transmissions, Wi-Fi, GPS, smart meters, etc.

The World Health Organization has declared cell phones as likely carcinogenic. Hundreds of very reputable scientists, physicians, and researchers are calling for limits on this technology. Countries like France have banned Wi-Fi in preschools.

Not coincidentally, in the last 30 years since the widespread proliferation of these technologies, there has been an exponential rise in many health conditions such as insomnia, stress, anxiety, depression, cancer, autoimmune diseases, chronic

I was diagnosed with fibromyalgia and chronic fatigue in 2002. I, of course, have used homeopathic treatments, restructured my diet, etc. for the past 14 years. I have never slept so well in the past 14 years as I have since using UrielTones. I used to get up 4-5 times a night, but the other night, I only got up 1 time. It is a miracle.

I am having the same results as others on the calmness of mind. It is wonderful. Also, my pain from fibromyalgia has decreased which is why I can sleep so much better at night. This has been a real life saver. UrielTones has helped more in the short time that I have used it than all the supplements, diet changes and stress reduction techniques over 14 years. – Helen F. 24

UrielTones is powerfully unique compared to anything in frequency medicine, or sound, or music therapy. It consists of human sound (assimilated by the body much deeper than a digitally produced sound or frequency) that has been proprietarily modulated to create an oscillating waveform that is very restorative for the brain (headphones) and body (pads). It is in physician offices and wellness centers as a professional unit, and as a home unit across the world.

Janice Doochin, RN, NHC, is the owner of In Harmony Wellness Center which is the only Nashville location for the UrielTones technology.

To learn more or to schedule an appointment, please call 615.353.9393, or visit us online at www.InHarmonyCenter.com

Hair Restoration

Women and Hair Loss Paula Johnson, RN Certified PRP Clinician

When we think of hair loss, rarely do we think of it being a problem for women. However, what many people do not know is that millions of women frequently suffer from hair loss, also known as alopecia, at some point in their lives. Losing one’s hair can be a devastating process and can further lead to low self-esteem, depression, lack of confidence and even a change in social behaviors. PAI Medical/WeGrowHair.com offers treatment options to help correct, restore and rejuvenate hair.

Once completed, the PRP is then injected into the treatment area. To enhance the result of PRP injections further, many patients opt to add ACell, which is a naturally occurring protein that works in combination with growth factors produced by the platelets to stimulate activity in the hair follicles for up to a year or more.

• Low Level Laser Therapy LLLT is an FDA approved medical treatment clinically shown to regrow hair by improving hair and scalp health. It improves the growing environment for hair. This energy works to increase blood flow to the hair follicles and stimulate the mitochondria in hair cells to regenerate the follicle and to produce healthy, fuller hair.

• Hair Transplant During a hair transplant, healthy hair follicles are harvested by our surgeon and strategically placed in the areas of greatest need. This surgical option is done on an outpatient basis with minimal downtime and with great success. We are with you every step of the way during the days, weeks and months following your procedure to ensure a fantastic outcome.

PAI Medical Group-Nashville has a highly experienced team of professionals dedicated to helping you look and feel your best at any age and at any stage of the hair loss process. Our goal beyond growing hair is adding confidence back to your life.

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he first step is realizing that you are not alone. Here at PAI Medical Group-Nashville, we have built a results-oriented reputation for over 25 years. As one of the most sought out hair restoration clinics in the Southeast, we treat thousands of men and women each year.

Causes of Hair Loss in Women There can be many possible reasons that a woman would experience hair loss. Hormonal changes, lack of certain nutrients, stress and heredity all play a role in hair health. Hair loss experienced by these women can range from a receding hair line, all over thinning and even the appearance of bald patches. No matter which type of alopecia

a woman is experiencing, PAI Medical Group can help correct, restore and rejuvenate the hair through various forms of treatment.

Treatment Options: • PRP Platelet Rich Plasma, also known as “PRP,” is an injection treatment where we use the patient’s own growth factors, stem cells and bioactive enzymes to regrow the hair and boost the health of the existing or deteriorating follicle. During this treatment, a small amount of blood is drawn by our nurse and immediately spun down in a special centrifuge to separate the rich plasma from the poor plasma.

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For private consultations, please call (615) 376-6010 and visit www.WeGrowHair.com

Surviving Cancer Treatment

Cancer Patients:

Eating properly can help your recovery Cancer treatments are bad news for your body. So what you eat is key to a healthy recovery. The local Heimerdinger Foundation runs an amazing ‘Meals 4 Health and Healing’ program to help cancer survivors get better, quicker. Katharine Ray (pictured), the Foundation’s Executive Director, explains how it works and how it helped one local Cancer survivor.

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he Heimerdinger Foundation’s Meals 4 Health and Healing program not only dishes up nutrient-rich foods each week for its clients, but also tucks in a lot of love for the cancer journey.

Breast cancer survivor, Leslie Cole, knows firsthand the healing power of this program, now in its 5th year of serving patients from Davidson and Williamson County who are in treatment – and their caregivers.

Leslie Cole: “What a relief it was to have healthy foods delivered to my door.”

Leslie says, “My breast cancer was diagnosed in January this year. In February, I had a mastectomy and in March started chemotherapy. It was, of course, a huge shock to me and my husband.

Volunteers from The Heimerdinger Foundation delivered meals to my front door from March through the end of my most difficult chemo in late July. What a relief it was to have healthy foods!”

Each week, volunteer teens and adults prepare eight dishes per person for up to 60 individuals.

A typical food bag includes two to three healthy organic proteins such as chicken, cod, or salmon; grain proteins such as quinoa and millet; lentils and organic vegetables; rich leafy greens; and nutritious soups – all anti-inflammatory, immuneboosting foods endorsed by the American Institute for Cancer Research for people seeking anti-cancer foods. The program’s signature weekly dish is a golden mineral broth made from cooked, organic root vegetables.

“At times during chemo, I couldn’t chew and only wanted liquids. The mineral broth was delicious and helped me, especially when I was nauseated or had sores in my mouth,” says Leslie.

Leslie says her oncologist asked her to eat a plant-based diet with occasional organic chicken or fish and to avoid dairy, which was a huge transition for her. “Through Meals 4 Health and Healing, there were so many new things like nut cheeses, fish dishes, and veggie dishes that were tasty. My favorite foods from the program were the organic black bean soup, the vegetarian moussaka, and the zucchini pancakes. These food deliveries helped me and my husband because neither of us was prepared to make new recipes, cook new food, or figure out dairy alternatives. I was not even up for cooking much at all!”

In addition to their “food as medicine” approach, Meals 4 Health and Healing wraps a caring community around participants in its program.

Weekly greeting cards in food bags, calls from a volunteer Client Liaison, and weekly deliveries of nourishing and flavorful food by a Delivery Angel add a personal touch. While the program is free of charge for the first 12 weeks, the value 26

of participation in the program is inestimable and the intangible gifts are priceless.

“I felt so loved and supported by the people working with The Heimerdinger Foundation.

Each week I got a thoughtful card tucked in the food bag. I also got a weekly text asking if I had received the food and if everything was okay. And the lovely woman who delivered the food was very kind. She would leave the food in a cooler when I felt too bad to come to the door. I appreciated deliveries or texts where I didn’t always have to socialize. I just felt too tired.”

As Leslie says, “Cancer is such a surprise – a total life changer. Not only was the chemo incapacitating, but also the surgery made it difficult to use my arms to lift and carry things. The sudden incapacity is the hardest thing….suddenly needing so much help. And needing kindness. The Heimerdinger Foundation gave me help and kindness.”

Executive Director, Katharine Ray, notes that while the program’s primary focus is to provide nutrient-rich food to people during treatment, one of the hardest times of their lives, an additional priority is to educate about healthy eating for life. “We like to think this program supports cancer patients during the acute phase of their diagnosis, but it can change someone’s perspective for life and make a vital difference in their survivorship too.”

“I have now changed my diet. I cook a lot more beans, lentils, whole grains, and veggies. I have my strength back to cook and to try new recipes. Five fruits and veggies a day is actually happening in our house. I am so appreciative of the help I received from The Heimerdinger Foundation,” says Leslie.

To learn more about Meals 4 Health and Healing, visit hfmeals.org or call 615-730-5632.

Surviving Cancer Treatment

This unique, “home-grown” nonprofit provides organic, nutrientrich (as well as immune-boosting and anti-inflammatory) meals free of charge to families facing cancer. Since 2013, The Heimerdinger Foundation has served over 45,000 meals to hundreds of clients and their caregivers in the Nashville community. It has also educated hundreds of teens and adults about proper, healing nutrition for life through their Meals 4 Health and Healing organic garden, kitchen, and meal delivery program.

The Heimerdinger Foundation’s Meals 4 Health and Healing team pictured here cooks and delivers healthy meals weekly to Cancer Survivors.

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

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

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

free daily sessions • Guided Meditation • Beginner Level Yoga

events & celebrations Free Yoga Day Nov 4

IshaUSA.org Certificate of Excellence

Open Daily 9am-5pm (CST)

Inner Engineering Retreat Oct 5-8

Isha Institute of Inner-sciences 951 Isha Lane McMinnville, TN 37110 | 931-668-1900 27 To Visit: visit@ishaUSA.org | For Groups: groupvisit@ishaUSA.org

Cancer

Fighting Cancer Across the USA October is Breast Cancer Awareness Month. In these two articles, Health & Wellness looks at both the progress being made in detecting and treating Breast Cancer, and the other major types of Cancer – how to also detect them, and how healthy eating can help prevent the disease. We are indebted to the American Cancer Society (www.cancer.org) and the Mayo Clinic (www.mayoclinic.org) for providing much of this information.

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t’s estimated that more than 11 million people in the United States have some form of cancer.

There are more than 200 different types of cancer, although many are quite rare. In 2016, an estimated 1,685,210 new cases of cancer were diagnosed in the United States and 595,690 people will die from the disease.

The most common cancers in 2016 were: breast cancer, lung and bronchus cancer, prostate cancer, colon and rectum cancer, bladder cancer, melanoma of the skin, non-Hodgkin lymphoma, thyroid cancer, kidney and renal pelvis cancer, leukemia, endometrial cancer, and pancreatic cancer.

(Info courtesy National Cancer Institute) These are some of the main types of cancer, what they are, and the tests you can take:

Non-melanoma skin cancer

Affecting more than 1 million people a year, skin cancer can form in the skin cells on any part of the body, though most commonly on skin that’s been exposed to the sun. There are several types of skin cancers, including squamous cell skin cancer, found in the flat cells on the top of the skin, and basal cell skin cancer, found in the round cells deeper inside the skin’s outer layer. Most commonly, skin cancer affects older people or people who have a compromised immune system.

Ask your doctor whether you should consider periodic screening for skin cancer. You and your doctor may consider screening options such as: • Skin exams by a trained professional. During a skin exam, your doctor conducts a head-to-toe inspection of your skin.

• Skin exams you do at home. A self-exam may help you learn the moles, freckles and other skin marks that are normal for you so that you can notice any changes.

Colon and rectal cancer and polyps

Colon cancer grows in the tissues of the colon, whereas rectal cancer grows in the last few inches

of the large intestine near the anus, according to the National Cancer Institute (NCI). Most cases begin as clumps of small, benign cells called polyps that, over time, become cancerous.

Screening is recommended to find the polyps before they become cancerous, according to the Mayo Clinic. Starting at age 50, both men and women should follow one of these testing plans: Tests that find polyps and cancer: • Colonoscopy every 10 years, or • CT colonography (virtual colonoscopy) every 5 years, or • Flexible sigmoidoscopy every 5 years, or • Double-contrast barium enema every 5 years Tests that mostly find cancer: • Yearly fecal immunochemical test (FIT), or • Yearly guaiac-based fecal occult blood test (gFOBT), or • Stool DNA test (sDNA) every 3 years

Cervical cancer

Cervical cancer is a type of cancer that occurs in the cells of the cervix — the lower part of the uterus that connects to the vagina. Various strains of the human papillomavirus (HPV), a sexually transmitted infection, play a role in causing most cervical cancer.

You can reduce your risk of developing cervical cancer by having screening tests and receiving a vaccine that protects against HPV infection.

• Cervical cancer testing should start at age 21.

Women under age 21 should not be tested.

• Women between the ages of 21 and 29 should have a Pap test done every 3 years. HPV testing should not be used in this age group unless it’s needed after an abnormal Pap test result.

• Women between the ages of 30 and 65 should have a Pap test plus an HPV test (called “co-testing”) done every 5 years. This is the preferred approach, but it’s OK to have a Pap test alone every 3 years.

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Lung cancer

Lung and bronchial cancer is the top cancer killer in the United States. Smoking and use of tobacco products are the major causes of it, and it strikes most often between the ages of 55 and 65, according to the NCI. The American Cancer Society does not recommend tests to check for lung cancer in people who are at average risk. But, they do have screening guidelines for those who are at high risk of lung cancer due to cigarette smoking. Screening might be right for you if you are all of the following: • 55 to 74 years of age • In good health • Have at least a 30 pack-year smoking history AND are either still smoking or have quit within the last 15 years. (A pack-year is the number of cigarette packs smoked each day multiplied by the number of years a person has smoked. Someone who smoked a pack of cigarettes per day for 30 years has a 30 pack-year smoking history, as does someone who smoked 2 packs a day for 15 years.)

Prostate cancer

This cancer is the second-leading cause of cancer deaths in men, after lung and bronchial cancer, according to the NCI. Prostate cancer usually starts to grow slowly in the prostate gland, which produces the seminal fluid to transport sperm. Research has not yet proven that the potential benefits of testing outweigh the harms of testing and treatment.

Starting at age 50, men should talk to a healthcare provider about the pros and cons of testing so they can decide if testing is the right choice for them.

Cancer

Take control of your health, and help reduce your cancer risk.

What’s New in Breast Cancer Research?

Breast cancer is the second most common cancer in women in the United States, after skin cancer, according to the Mayo Clinic.

Identifying the risk early:

Control your weight.

Getting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes. Being overweight or obese increases the risk of several cancers, including those of the breast (in women past menopause), colon and rectum, endometrium (the lining of the uterus), esophagus, pancreas, and kidney, among others.

Be more active.

Being active helps reduce your cancer risk by helping with weight control. It can also help improve your hormone levels and the way your immune system works.

The latest recommendations for adults call for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, or an equivalent combination, preferably spread throughout the week.

Eat healthy foods.

Eating well is an important part of improving your health and reducing your cancer risk. Take a good hard look at what you typically eat each day and try these tips to build a healthy diet plan for yourself and your family: • Choose foods and drinks in amounts that help you get to and maintain a healthy weight.

• Limit how much processed meat and red meat you eat.

• Eat at least 2 1/2 cups of vegetables and fruits each day.

• Choose whole grains instead of refined grain products.

• Women ages 40 to 44 should have the choice to start annual breast cancer screening with mammograms (x-rays of the breast) if they wish to do so.

• Women age 45 to 54 should get mammograms every year.

• Women 55 and older should switch to mammograms every 2 years, or can continue yearly screening.

• Screening should continue as long as a woman is in good health and is expected to live 10 more years or longer.

• All women should be familiar with the known benefits, limitations, and potential harms to breast cancer screening. Women should also know how their breasts normally look and feel and report any breast changes to a healthcare provider right away.

Causes of breast cancer

Studies continue to uncover lifestyle factors and habits, as well as inherited genes, that affect breast cancer risk. Here are a few examples: • Several studies are looking at the effect of exercise, weight gain or loss, and diet on risk.

Don’t smoke! Ever.

Reducing breast cancer risk

Researchers continue to look for medicines that might help lower breast cancer risk, especially in women who are at high risk.

• Hormone therapy drugs are typically used to help treat breast cancer, but some might also help prevent it. Two drugs, tamoxifen and raloxifene, are already approved for this purpose, although concerns about side effects have limited their use.

• Other clinical trials are looking at breast cancer reduction as an unintended effect of drugs used for other reasons.

• Dietary supplements are also being studied to see if they can reduce breast cancer risk. These have included linoleic acid, folate, omega-3 fatty acids, and vitamins B6 and D.

UNITE FOR A WORLD WITHOUT BREAST CANCER Making Strides Against Breast Cancer Walk

If you drink alcohol, limit how much.

People who drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink per day for women. The recommended limit is lower for women because of their smaller body size and slower breakdown of alcohol.

A drink of alcohol is defined as 12 ounces of beer, 5 ounces of wine, or 11/2 ounces of 80-proof distilled spirits (hard liquor). In terms of cancer risk, it is the amount of alcohol, not the type of alcoholic drink, that is important.

• Scientists are exploring how common gene variations (small changes in genes that are not as significant as mutations) may affect breast cancer risk.

• Potential causes of breast cancer in the environment have also received more attention in recent years.

Add Saturday, October 21, to your calendars for the 16th Annual American Cancer Society Making Strides Against Breast Cancer Walk.

Nearly 30,000 Greater Nashville residents came together last year, and raised more than $850,000 to help create a world ‘free from the pain and suffering caused by breast cancer.’

The 2017 event, which returns to Nissan Stadium, helps to create a world without breast cancer.

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There is no cost to register; however, teams are encouraged to fundraise to support the Society’s life-saving mission.

For questions about hosting a fundraiser or sponsoring the event, please call the American Cancer Society at 615-341-7315. Sign up today at MakingStridesWalk.org/NashvilleTN Funds raised at this non-competitive, familyfriendly event enable the American Cancer Society to save lives from breast cancer by investing in groundbreaking research; providing free, comprehensive information and support to those touched by the disease; and helping people take steps to reduce their breast cancer risk or find it early when it’s most treatable.

To learn more about the Making Strides Against Breast Cancer Walk in Nashville, or for other information, call toll free at 1-800-227-2345.

Available 24 hours a day, 7 days a week.

Health and Yoga

Yoga and Breast Cancer Prevention About 1 in 8 women in the United States develop invasive breast cancer. It is the most commonly diagnosed cancer among American women. If you are concerned about breast cancer, you might be wondering if there are steps you can take towards prevention. Sadhguru, yogi, mystic and the foremost authority on yoga, looks at how yoga helps with breast cancer prevention. The article is part of the free ebook, “Cancer: A Yogic Perspective.”

Sadhguru: Cancerous cells are present in all our bodies. In the yogic system, we describe cancerous cells as being similar to, let’s say, criminals in a society. If there are a few individuals here and there who commit petty crimes, it doesn’t really affect the society. But when they gang up together in one place, something begins to happen.

Similarly, having a few cancerous cells in your body is not going to affect your life or health in any way.

Generally in yoga, we look at it this way: when certain kinds of blanks happen in the energy body, either because of a person’s attitude, food, lifestyle, or any other factor due to which the energy body gets affected, an atmosphere conducive to the growth of cancerous cells is created. So if the flow of energy is not good in a certain part of the body, cancerous cells choose that place to hide and fester.

Breast cancer is rampant today, especially in Western societies, because a lot of women do not conceive when they are at a child-bearing age. I am not saying they should have more children. It is a good thing they are doing in an already overpopulated world. It is just that the mechanism of the breast, which was mainly made to feed offspring, is not made use of, or is only made use of during a specific time period. In the past, if a woman went through the normal process of conception, from the age of around 16 or 18 till about 45, she would conceive periodically, which would have kept her whole system, the uterus and the breast, active in so many ways. This would have also kept the energy flowing.

Today, for most women, child bearing is over before they are 30 years of age. Then for another 15 to 20 years of their life when they are still

able to bear children, the necessary hormones and enzymes are still being produced but are not made use of. Because it is not made use of the way it should have been physiologically, that part of the body becomes low energy, which attracts cancerous cells and becomes a place for them to accumulate.

So does it mean to say we must produce more children? Please don’t. There are ways to find a solution for this. One of the simplest solutions that we have for curtailing cancerous cells in the system is periodic fasting. One aspect of these cells is that they need a lot more food than a normal cell, up to 30 times more. Just by denying yourself food on certain days, you could put down the level of cancerous cells.

There are also certain types of yoga one can do where one’s hormonal secretions can be controlled. The yoga that we teach helps in correcting and balancing the system. We have seen many women with uterus-related problems, such as polycystic ovaries, getting completely cured by simply practicing certain asanas and kriyas. The hormonal conditions inside the body become controlled, rather than simply reacting to the kind of food you eat and atmosphere you live in.

To what extent the practices have helped patients suffering from cancer, we cannot document or confirm this. But we have definitely seen that they recovered quite well. The doctors who were treating these cancer patients were quite surprised at their response to chemotherapy.

We have seen a few people who recovered from chemotherapy very quickly after doing yogic practices. Whether their cancer went away because of the practices, there is no way to say that. I would say supplementing yoga with medical treatment could definitely benefit the patient.

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Sadhguru will be personally offering Inner Engineering in Toronto, October 14th–15th at 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/Sadhgurulive or contact us at toronto@ishafoundation.org 647-797-3350 (Canada) / 931-400-5288 (US)

Cancer

How to combat the effects of ‘Chemo Fog’ and other Cancer treatment problems Post cancer treatments cannot just be physically challenging, they can affect your mental well-being as well. Sheri Rowney (pictured), a cancer survivor herself, looks at one no-drug treatment that has worked for many.

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t the moment the “Big C” word is uttered, things start to change. From the countless tests and examinations, to the diagnosis and protocol suggestions, cancer very easily takes over the life of not only the patient, but the loved ones around them. Decisions are based on the best outcome prognosis and often that means rounds of chemotherapy and radiation. It can be a scary and difficult time, and the need to be informed about the symptoms and side effects tied to the treatment is paramount to the patient getting through the treatments as easily as possible.

One of the many side effects of chemotherapy that is often missed when preparing the patient for what they can expect is ‘chemo fog.’ Chemo fog is a very real, very persistent problem that can occur both during and after chemo treatments. While there isn’t a specific known cause of chemo fog, it is thought to be a combination of the stress of the patient during a difficult time as well as the cocktail of drugs that are passed through the blood system and ultimately to the brain that may cause the fogginess, forgetfulness, lack of concentration and confusion.

Chemo patients young and old often have difficulties finding the right words at times, multitasking, remembering simple things and feeling disorganized and fatigued. This can be very annoying and even scary if the patient isn’t aware that this can be considered a “normal” symptom.

In severe cases, chemo fog can be enough to keep a person from returning to work or completing daily activities that they previously had no problem doing. Chemo fog can continue beyond the end of treatment, and while most people report a significant difference within a few weeks after completion of chemotherapy, others continue to struggle with the difficulties associated with the chemo fog for a long time.

Along with chemo fog, recovering patients can also struggle with depression and anxiety.

LENS Neurofeedback requires no drugs and is non invasive.

With all the changes that happen when a cancer diagnosis is made, it is not unrealistic for the patient to struggle with feeling overwhelmed and underprepared for the medical journey facing them. Anxiety occurs when fearing the unknown, worrying about the effects of chemo, worrying about the chances of a full remission, wondering if and when normalcy will return. These concerns, combined with some of the medications, can manifest a feeling of being out of control.

Sleeplessness, pounding in the chest, sweats, fearful feelings are very real symptoms of anxiety.

It can feel impossible to live a “normal” life when anxiety is dominating the thought process.

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

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

Low Energy Neurofeedback (LENS) has been shown to have a very positive effect on chemo fog, anxiety and depression. By using a very low radio frequency to the dominant brain waves, LENS can help the brain run more effectively and efficiently.

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

Harmonized Brain Centers provides LENS to clients with anxiety, depression, migraines, attention issues, sleep problems, PTSD and other issues that are keeping them from leading the full, productive life they deserve. Shouldn’t you give it a try? Give us a call for a free consultation at 615.331.8762.

I am a 63 year old breast cancer survivor. After a double mastectomy and 6 rounds of chemotherapy, I am now cancer free. But with all that I went through, I was left feeling very foggy and depressed. It was only when I read about chemo fog did I realize that maybe this was a problem that needed to be addressed.

I came to see Sheri at Harmonized Brain Centers and had almost immediate results. I could sleep better, felt more awake and ready to go in the mornings. I literally felt the fog lift and started feeling like my old self again. I can’t say enough good about what she has done for me and would recommend it to anyone struggling with the effects of chemo. I feel ready to take on the world again! – Isabelle 31

Healthy Eating at College

Can you eat well on a Student income?

We asked regular contributor Makenzie Jones (pictured) to discuss Student diets and eating habits, and to get some of her co-students to share when, how, and what they eat.

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College campus restaurants can offer a low cost source of good food.

ollege is expensive. Public, private, community, big or small, no matter where you are, college takes a chunk out of your wallet. To make the experience worth the price, excelling in the classroom is important, as it will also help land a quality job to earn back some of that cash and prepare for the future.

Key to being able to perform in the classroom, sports, and enjoy the college experience is being properly fueled and healthy. Eating healthy may come across as expensive, but following a few simple ideas can make healthy eating in college manageable. Bolstering your brain does not have to wear out your wallet.

Health habits among college students generally set them up for a higher risk of disease later in life. In a study published in FASEB Journal, 84% of college students consumed fast food with 54% doing so at least once a week.

Their go-to entrees were burgers and fried chicken. The main reasons for eating fast food were low cost and good taste. Seventy-seven percent of these students said it was likely that healthier meals would cost more.

Northwestern Medicine and Northeastern Illinois University reported from the National College Health Assessment of over 30,000 college students in the U.S. that 95% of them fail to eat the recommended amount of fruits and vegetables. More than 60% reported not getting enough physical activity. While the majority of college students engage in unhealthy behaviors, minorities are at an even greater risk. The most prevalent other unhealthy behaviors reported were binge drinking and tobacco use.

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The National Program ChooseMyPlate.gov gives 10 simple tips for healthy eating in the dining hall.

Know what you’re eating. Most dining halls have nutritional information available.

1. Enjoy your food, but less of it. You can always go back for seconds if you are still hungry.

2. Make half your grains whole.

3. Rethink your drink. Many beverages are loaded with calories and sugar that many don’t think about because it’s not food sitting on the plate.

4. Make half your plate fruits and vegetables.

5. Make it your own. Personalize items such as omelets, salads, and sandwiches.

6. Slow the sauces. Drowning baked chicken in barbecue sauce can offset the benefit of choosing grilled over fried.

7. Guard in the garden. Some salad toppings such as nuts or crushed chips, as well as salad dressings, can make a salad more dense than one may realize.

Healthy Eating at College

8. Make desserts special or opt for something “healthier.” Don’t be afraid to get dessert sometimes! Other times, try something like yogurt or a parfait.

9. Don’t linger. Staying in the cafeteria too long can lead to mindless eating simply because the food is there as an option.

ChooseMyPlate.gov also advises to pay attention to portion sizes, saying that a portion is generally the size of your hand. Being prepared with healthy snacks will help you be less tempted to go for junk when you are really hungry and in a time crunch.

Adding in exercise will not only help you move toward or maintain a healthy body weight, but will also reduce stress, increase self-esteem, and improve sleep quality and focus for class and studying.

Other tips for college students include stocking up on convenient items from the grocery store to

cooking in the dorm. This way it will be more time efficient, take away the temptation of overdoing it in the cafeteria, and give assurance that you know what you’re eating.

Social eating is also a popular event on campuses, and eating out with friends can drain your wallet.

You don’t have to eat out every time or indulge at every party. Relying on caffeine for energy can also do damage to appetite and sleep while real food provides lasting fuel for the body and mind.

Staff on campus is there to answer any questions you may have, and doctors and nutritionists would be glad to help discuss your unique needs.

Most importantly, understand what you enjoy, what works for your body, and don’t worry about comparing yourself to others.

It’s not impossible. To prove so, here are some real college students who balance class, work, sports, and socializing.

University of Georgia senior student athlete Eric Westog says that the dining hall is convenient, has healthy options, and is inexpensive, so he eats there at least twice a day. Breakfasts consist of a lot of protein to keep him fueled for the day, such as eggs, milk, and Greek yogurt, as well as carbs, like cereal and fruit. Protein bars are his go-to snack throughout the day. When he goes out to eat a few times a week, he tries to go somewhere that he can get carbs and protein for less than $10, typically Chipotle or Moe’s.

Chantal is a junior Exercise Science major with a minor in Nutrition, aiming to be an Occupational Therapist. She runs D1 cross country and track as well as participates in campus Bible studies and missions projects. She provided an example of her days’ meals: Breakfast: 1/2 cup oatmeal, 1/2 honey, dark chocolate chips

banana,

Lunch: seasoned baked chicken, carrots, almonds, mozzarella cheese stick Dinner: 1 cup whole wheat spaghetti, 1/2 cup ground beef, 1/2 cup tomato sauce, side salad Snack: apple, peanut butter, peanuts Her twin Cherie also runs for the school and is majoring in English education to take into the mission field. An example of her days’ meals include: Breakfast: an egg, two slices of wheat toast, cheese Lunch: 1/2 cup homemade tuna salad, carrots and celery, almonds, dark chocolate Dinner: chicken breast, sweet potato, Brussels sprouts Snack: chocolate milk after practice, popcorn

As for myself, I am a sophomore Communication/ Journalism major.

I run cross country and track as well as participate in many community activities and Bible studies. My favorite ways to save money are coupons, rebates (Ibotta app is great), and signing up for email lists. I also enjoy shopping at Aldi, where they have a ton of quality products very cheap. At home, I like to cook my own meals, such as whole grain pancakes for breakfast, grilled chicken salad for lunch, and roasted vegetables and meat for dinner. At school, I take the most advantage of the cafeteria and dining dollars that I can. Fresh fruit, cereal or 33

oatmeal, sometimes eggs, and peanut butter are my typical breakfasts. For lunch and dinner, I go for hot vegetables and meat, usually chicken, but fish when it’s available, and sweet potatoes. I occasionally eat out, but save it for special occasions.

I keep both fresh and dried fruit on hand all the time. Dried fruit is more dense for energy and easily portable because I don’t have to worry about it going bad.

As you can see, diets and needs vary among all people based on so many individual factors, such as age, gender, height and weight, allergies, and activity level just to name a few. There are plenty of guidelines out there, but the general principle to follow is balance—in all of life—food, school, socializing, rest, work, play, and exercise. Find the things that work for you.

Love your Monday Mornings

10 ways to look forward to Monday Mornings There are ways to start the week feeling upbeat and positive. Paul English suggests that taking up some of these ideas might help.

6) Listen to some uplifting music, find a Classical piece of music you like that may (briefly) transport you to a more enjoyable environment.

7) Those few extra minutes you gained by waking up early? Treat yourself to a nice coffee and croissant in a quiet café. Sit down and enjoy it, don’t fly through Starbucks without even pausing for breath.

8) If you can, every now and then, take Monday morning off, or even a couple of hours, and indulge yourself. Do any of the above, but at a more leisurely pace. Break the routine so not every Monday morning is the same. Arrive in the office refreshed and in a better frame of mind.

9) Plan to organize something you’ll enjoy. Get in a few minutes early and book that long weekend, that visit to the Theatre or a Concert, or to see a friend.

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he prospect of Monday morning’s slog to work can start ruining your weekend by Sunday evening. But it needn’t be the nightmarish prospect so many of us suffer every week. Here’s a few ideas to make that Monday morning, if not something to look forward to, at least enjoy.

It all boils down to a change in attitude and, or, a small change in the morning ritual we all slide into. They say a change is as good as a rest, so plan to do something a little different from your normal writ in stone regimen.

1) We all like something to look forward to, so why not arrange a Monday morning breakfast, coffee or lunch meeting with a friend? Preferably not someone from your office who could ‘contaminate’ you with all the negative happenings among your work colleagues.

2) Get up a few minutes early (yes I know, it’s difficult) and try and put a brake on the maniac rush to get to work. Take a short walk, or sit down with your coffee and breakfast and read for a few minutes.

3) Don’t read, watch or listen to the news, it invariably is all bad and negative and certainly doesn’t put you in a good mood. You can’t change any of it, so save it for later.

4) If you walk or cycle to work, take a different route. You may discover some interesting shops, buildings, parks, anything that breaks the Monday morning drudge.

5) If you drive, listen to something on the Radio or your Phone that is amusing, educational, or positive. It is a wonderful fillip for the spirits.

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10) Spread your new found positive attitude and take in some donuts, biscuits or candies for your work colleagues. Their appreciation and thanks will make you feel better.

Maybe not for a Monday morning, but worth doing anyway: Write to someone, and when I say write, I mean as in Pen on Paper. Not only will it give you a chance to tell the recipient what you’re up to and planning, but, believe me, nowadays for anyone to get something in the mail that isn’t a bill is an uplifting experience for them. Especially if they are of the older generation, where Facebook is not their ‘go to’ place to find out about what the rest of the world is doing.

Just knowing you will have given someone a really pleasant surprise by sending them a personal letter will produce a positive reaction within yourself.

Dental Health

3D Imaging Minimizes Time and Cost of Dental Procedures Physicians have relied on computerized axial tomography scans (CAT) for many years. Dr. Jaime A. Romero, Jr., D.D.S. (pictured), shares how 3D imaging can minimize the time and cost of dental procedures.

3D images can be completed in less than half a minute. This means that far less radiation enters the body than if a regular set of bitewing X-rays were taken. The main use for 3D imaging is as an aid to plan dental implant treatment and other oral surgery.

Dental implants are the most sophisticated replacement for missing teeth, but have historically proven to be time-consuming to place. 3D imaging vastly reduces the time it takes to place implants. It is thought that in the near future implants will be placed in a single visit because of this unique type of imaging.

How is 3D Imaging Used?

3D imaging is advantageous because it allows the oral surgeon to magnify specific areas of the face. In addition, the oral surgeon can easily view cross-sectional “slices” of the jaw, which makes planning treatment easier and faster.

C

AT scans are an X-ray procedure that use many different X-ray images with the help of computers to generate cross-sectional or even 3D views of internal organs and structures within the body. A knee replacement surgery, for example, would never be performed without first examining 3D imaging.

More recently, however, oral surgeons have begun to rely on 3D imaging techniques to provide them with a detailed view of the mouth and skull. The advantage that 3D imaging holds over regular dental X-rays is that bone structure, bone density, tissues, and nerves can be viewed clearly.

Here are some of the main ways 3D imaging is used in dentistry: • Assess the quality of the jawbone where the implant will be placed.

• Determine where nerves are located.

• Diagnose tumors and disease in the early stages.

• Measure the density of the jawbone where the implant will be placed.

• Pinpoint the most effective placement for implants, including the angle of best fit.

• Plan the complete surgical procedure in advance, from start to finish.

• Precisely decide on the appropriate size and type of implants.

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• View exact orientation and position of each tooth.

• View impacted teeth.

How is 3D Imaging Performed?

3D images are quick and simple to perform.

A Cone Beam Imaging System is at the heart of the 3D imaging scanner. During the scan, the patient sits stationary on a designated seat. The cone beams are used to take literally hundreds of pictures of the face. These pictures are used to compile an exact 3D image of the inner mechanisms of the face and jaw. The oral surgeon is able to zoom in on specific areas and view them from alternate angles.

Previous patients report 3D imaging is comfortable because they remain in a sitting position at all times. Additionally, the scanner provides an open environment, meaning that claustrophobic feelings are eliminated. 3D imaging is an incredible tool that is minimizing the cost of dental treatment, reducing treatment time and enhancing the end results of dental surgery.

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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.

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Counseling

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Body & Mind Consulting

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Holistic Health

Wellness Centers

In Harmony Center for Wellness

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

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

Physical Therapy STAR Physical Therapy www.STAPpt.com At STAR Physical Therapy, our foundational mission is “To Serve.” STAR’s industry-leading clinician education program ensures that our clinicians are equipped with the knowledge and the most innovative techniques to provide hands on, individualized care you deserve. See www.

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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.

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Spiritual Wellness

Servant Leadership

Proverbs for Today’s Leaders If you look up the term “servant leadership” online, you will find that the phrase was coined by Robert K. Greenleaf in The Servant as Leader, an essay he first published in 1970. Yes, he may have coined the term, but the concept itself dates back to Christ, the greatest servant leader who ever lived. David Stevens, MD, MA (Ethics), pictured left, explains.

T

oday, the Greenleaf Institute states, “Servant leadership is a philosophy and set of practices that enriches the lives of individuals, builds better organizations and ultimately creates a more just and caring world.” I would wholeheartedly agree, but a better definition of servant leadership is found in Mark 9:35.

In this chapter, Jesus sits down his disciples to do a leadership intervention because they were arguing among themselves about who would be the greatest when Christ established His kingdom.

Jesus summed up servant leadership in a short phrase, “Anyone who wants to be first must be the very last, and the servant of all” (Mark 9:35).

In Mark 10:42-45, He expands on that by saying,

“You know that those who are regarded as rulers of the Gentiles lord it over them, and their high officials exercise authority over them. Not so with you. Instead, whoever wants to become great among you must be your servant, and whoever wants to be first must be slave of all. For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.”

If the Son of God was a servant leader, shouldn’t we aspire to be one as well?

Servant leaders are servants first and leaders second. It would be more accurate to call them “leader servants.” Their main focus is serving others, not on the accumulation of power, prestige or wealth. They want to help those they lead to become all God designed them to be by helping them to reach their full potential. Their goal is not to build an empire but to build the people they influence—their staff, their customers and their communities.

I was “infected” by the example of Dr. Ernie Steury, a humble missionary physician who faithfully modeled servant leadership to me as we served at a small bush hospital he started in rural Kenya in 1959. He was so contagious that I had the overwhelming desire to be just like him after spending only a few weeks following him around as a college student one summer.

After finishing medical school and residency, I joined Ernie as a missionary physician in 1981.

His impact on my life was profound as he invested in me for 11 years. He stretched me constantly and gave me ever-increasing responsibilities and authority, essentially providing a “lab” for me to practice what he modeled. He advised, encouraged and challenged me to new heights every day. Four years after I arrived, he put me in charge of the hospital when he traveled back to the United States for a year furlough. As I continue striving to be a servant and build others, I know I’m the leader I am today because of his investment in my life.

Though organizational success is not the primary goal of a servant leader, it is its byproduct, because you get the best effort and results out of those you lead. I’ve experienced this. As the Chief Executive Officer of Christian Medical & Dental Associations, I was surprised when we were selected as the “Best Christian Workplace” in the U.S. by Christianity Today and the Christian Leadership Alliance. I was amazed, because we had gone from a struggling small organization that almost imploded due to a huge crisis my first year to an admired major player in the non-profit sector eight years later. I credit that to my senior staff’s efforts to be servant leaders.

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Though many people are attracted to the concept of being a servant leader in their homes, workplace and community, they don’t know how to do it or even where to begin. Old habits and ways of leading are hard to break. That’s why Bert Jones and I wrote Servant Leadership: Proverbs for Today’s Leaders. Using pithy and succinct proverbs, we teach you how to become the servant leader you desire to be. If you are already a servant leader, we will help you to further improve “your serve” because you should never be satisfied with where you are on your journey.

To purchase your copy of Servant Leadership, visit www.cmda.org/servantleadership Personalized embossing with name or company logo and discounted orders on 10 or more are also available. To purchase the e-book version, visit www.cmda.org/amazon “I love this new book. Wisdom flows throughout the hundreds of uplifting, thought provoking sayings. Let the wisdom of this book help you become the leader God is calling you to be. Every Christian leader should have this book on his or her desk.”

– Frank Lofaro President, Prison Fellowship International “Pointed, pithy and powerful. I find David Stevens’ and Bert Jones’ writing on point.

I move from conviction to affirmation and motivation. I pray often to be the slave of God. These proverbs actualize that prayer.”

– Dr. John Neihof President of Wesley Biblical Seminary